Hello everyone, I am currently organizing all of my physiology first notes into a google doc and was wondering if anyone would be interested in receiving a copy once I am finished. I am a decent note taker and love laying things out in a clear and organized fashion so they are very easy to read and understand. I'm sure you all have your own personal notes, and David will be sending out the PDFs soon as well, just wanted to throw it out there if anyone is interested.

Exercise: Can you come up with a simple way of communicating each recommended intervention in the Vo2 max data set? Aerobic capacity- one of the best predictors of overall wellness because it requires effective operation of the heart, lungs, cells and blood. It provides a holistic picture of every system. Cardiovascular fitness- a measure of how well your cardiovascular system is able to pump oxygen rich blood out to the rest of your body. Fat burning efficiency- a measure of how well your cells are able to use fat as fuel during exercise. Metabolic rate- how fast or slow your metabolism is. Based on weight, age, gender and height. Recovery capacity- how well or efficiently your body is able to recover from physical exercise. Breathing and stability- the measure of how your breathing affects your posture and the likelihood of injury and low back pain. Assess the sample RMR and V02 Max reports. Ask yourself how you would guide this client in the very few areas where optimization is a priority. 1. Assume that the goal of the client is to maximize score in all areas. 2. I would encourage the client to focus on 1-2 small goals at a time. Small changes over time add up and are easier to sustain over time than trying to tackle all things at once. 3. Exercise- high intensity interval training (zone 5)- 95% of max HR for short intervals (3 sec) followed by a rest/lower intensity period (7 sec) x 10 reps, cardio equipment of choice (bike, rowing, etc), 2 days/week; low intensity endurance training (Zone 2)- 60-75% of max HR, 5-6/10 on effort scale, should be able to carry on a conversation, walk/jog/cycle/row/swim/etc, 20' for beginners work up to 30-60', 3 days/week; good stretching afterwards. 4. Nutrition- good hydration (at least 1/2 your body weight in oz), high quality protein (fatty fish, eggs, lean red meats, skinless chicken or turkey- can boost muscle recovery after a training session), high quality carbs (quinoa, brown rice, sweet potatoes- can help replenish muscle glycogen thereby accelerating whole-body recovery), tart cherry juice (may help facilitate muscle recovery and lessen delayed onset muscle soreness), broccoli (rich in magnesium- helps body and mind relax, lowering breath rate, improving core stability), fermented foods (rich in probiotics- improve gut health, reduce stress, improving core stability), dark chocolate (higher in magnesium- reduces cortisol, lowers breath rate, improving core stability).

@David Bidler will we still have the deep dive on Thanksgiving day this week? If so I won’t be able to attend. Thank you.

HRV looks at the variations between each heartbeat and is an important tool or piece of information in looking at how our body and nervous system adapts to our ever changing environment. But it is a tool, and like any tool, it is only as good as it's context- we must also check in with ourself and trust our self awareness and our body. @Sasha Aarsen I also found it very interesting that mental/psychological stressors have a greater impact on HRV than physical stressors, and that it isn't necessarily whether HRV is high or low that is important, but rather that it is the fact that it remains stable that shows you are adapting well. I did find it interesting that HRV is the #1 predictor for future MI and the most reliable measure that cardiologists use to predict cardiac outcomes, but I think for the general population (and even me), the simpler the information the more powerful and meaningful it is.

Good morning! I am unable to make today's discussion as I have some kid/parent obligations to attend to. This module is really in depth and interesting and I'm still working my way through it. I will look forward to the recording and being with you all next week!