Weekly Wisdom Episode 11 Oct 10th 2025
Sitting Accelerates Muscle-Loss
https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-025-01501-x
How Muscle Quality Protects You From Diabetes
https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-025-21734-3
People with the strongest muscle quality had up to 91 percent lower odds of type 2 diabetes compared to those with the weakest muscle quality.
Definition of Health
Rope Flow
In December, I will fly to San Diego to get instructor training in this and several other concepts.
The Incredible Secrets Hidden in Your Immune System
Long-Term Improvement in Hippocampal-Dependent Learning Ability in Healthy, Aged Individuals Following High Intensity Interval Training
https://www.aginganddisease.org/EN/10.14336/AD.2024.0642
Consistently performing high-intensity workouts provided older adults with memory and brain benefits that lasted for at least five years. MRI scans revealed that high-intensity interval training protected against the normal shrinkage of the hippocampus that occurred in the other groups.
Hanging for Shoulder Health
Downsides of Calorie Restriction
https://www.nature.com/articles/s41574-025-01111-1
Extreme calorie restriction may impair healing, weaken your immune system, and increase injury risk — even if it helps with fat loss. When you eat too few calories — especially over long periods — your body begins making tough trade-offs. Vital functions like immune defense and tissue repair get deprioritized, leaving you more vulnerable to illness, injury, and poor recovery. Specifically, when hitting an extreme calorie restriction (think about 40 percent), infection risk increased, bone density decreased (especially when protein and nutrient intake didn’t meet needs), and cognitive performance sometimes decline.
When energy is scarce, your body shifts resources away from maintenance tasks like rebuilding muscle, fighting illness, or recovering from workouts — and instead focuses on survival. Avoiding diets under 1,200 calories unless supervised, and to pay close attention to fatigue, cravings, or recurring illness. If you’re over 40, training intensely, or recovering from injury, make sure your deficit doesn’t derail healing. And that means when on a fat loss plan, prioritizing nutrient density, especially protein, iron, calcium, and essential fats.
Training During Pregnancy
A Strong Sense of Purpose Can Reduce Your Risk of Early Death.
https://www.sciencedirect.com/science/article/abs/pii/S0091743522003590
