CGM and protein
Thank you for your very informative podcasts; I am using what I learn here to improve my health but I admit I'm unsure about priorities. I am a 56 year old female w/39% Body fat, a Dexcom CGM has shown me I likely need to lower and stabilize my BG. I very much want to work towards healthy body composition: I am strength training weekly, and getting in 150 mins of cardio/week. What do I prioritize? - getting more protein or fasting until my BG is at an acceptable trigger (i.e low enough)? Any insight you could provide would be helpful - increase protein or manage BG - what's more important? Thanks
Benefits of indoor and stationary vs. outdoor aerobic exercise?
The Wikipedia page for Neurobiological effects of physical exercise (https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise) is one of the best motivators to exercise I've ever found. Aerobic exercise in particular seems to have plenty of cognitive benefits. Here's one quote from the introduction of that Wiki page: "People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed.[1][5][7][9][10][14] The transient effects of exercise on cognition include improvements in most executive functions (e.g., attention, working memory, cognitive flexibility, inhibitory control, problem solving, and decision making) and information processing speed for a period of up to 2 hours after exercising." However, I haven't been able to find any information on whether there's a difference between indoor and outdoor versions of the same exercise. The obvious examples are running on a treadmill vs. running in a park or working out on a stationary exercise bike vs. cycling outside. Assume that we cloned someone and one version would perform an indoor version of some aerobic exercise and the other would do an equivalent amount of work outside. What, if any, differences should we expect to see? Would they be significant? Common sense tells us that outdoor cycling or running are more demanding across some dimensions. Cycling outdoors forces the cyclist to navigate a 3D space: he/she needs to avoid obstacles, slow down in anticipation of potential danger, make some adjustments if the surface is wet etc. It's also necessary to keep the bike balanced, adjust gears depending on the incline and so on. An outdoor cyclist is exposed to all kinds of weather conditions: high and low temperatures, wind, rain, glaring sun at noon or grey and cloudy dawn. Crucially skin and eyes will be exposed to natural light. Most people will ride a bike without headphones (and they certainly aren't watching YouTube clips on their iPads). In contrast we don't have to worry about any of these while working out on an exercise bike. I think we can reasonably hypothesize that the more challenging exercise will provide greater benefits. And that's the crux of the matter. Do we know anything about the magnitude of the difference? Did some researchers try to verify if there's really a difference in the benefits of indoor vs. outdoor exercise?
Benefits of indoor and stationary vs. outdoor aerobic exercise?
The Wikipedia page for Neurobiological effects of physical exercise (https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise) is one of the best motivators to exercise I've ever found. Aerobic exercise in particular seems to have plenty of cognitive benefits. Here's one quote from the introduction of that Wiki page: "People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed.[1][5][7][9][10][14] The transient effects of exercise on cognition include improvements in most executive functions (e.g., attention, working memory, cognitive flexibility, inhibitory control, problem solving, and decision making) and information processing speed for a period of up to 2 hours after exercising." However, I haven't been able to find any information on whether there's a difference between indoor and outdoor versions of the same exercise. The obvious examples are running on a treadmill vs. running in a park or working out on a stationary exercise bike vs. cycling outside. Assume that we cloned someone and one version would perform an indoor version of some aerobic exercise and the other would do an equivalent amount of work outside. What, if any, differences should we expect to see? Would they be significant? Common sense tells us that outdoor cycling or running are more demanding across some dimensions. Cycling outdoors forces the cyclist to navigate a 3D space: he/she needs to avoid obstacles, slow down in anticipation of potential danger, make some adjustments if the surface is wet etc. It's also necessary to keep the bike balanced, adjust gears depending on the incline and so on. An outdoor cyclist is exposed to all kinds of weather conditions: high and low temperatures, wind, rain, glaring sun at noon or grey and cloudy dawn. Crucially skin and eyes will be exposed to natural light. Most people will ride a bike without headphones (and they certainly aren't watching YouTube clips on their iPads). In contrast we don't have to worry about any of these while working out on an exercise bike. I think we can reasonably hypothesize that the more challenging exercise will provide greater benefits. And that's the crux of the matter. Do we know anything about the magnitude of the difference? Did some researchers try to verify if there's really a difference in the benefits of indoor vs. outdoor exercise?