Infrared or traditional sauna?
I am aware of the potential benefits of sauna in reducing risk of dementia. I am Apoe4 carrier and want to begin sauna use but interested to know if you think the studies of traditional sauna benefits extend to the infrared saunas. Which do you recommend for your patients? Thank you
how to motivate a reluctant teenager
Hello Peter, your podcast and book are wonderful, inspiring, and extremely informative. I have always been involved in some kind of sport and concerned about my own health and fitness, and I am always striving to improve, so thank you! My question regards teenagers and how to approach assessment and building of health and fitness of a 16-17 year old who has not naturally taken to sport and fitness. Specifically I am talking about my daughter, and I know that many fellow parents of teenage girls are facing similar problems. These are "naturally healthy" girls who we raised with sport and good food but who are now "loose" upon the world and choosing their own diet, which unfortunately is heavy with sugar, processed foods, sugary drinks and lots of treats and carbs - so much of what is out there. Many of them are striving academically and don't find time for sport, or perhaps, as in the case of my daughter, simply isn't interested. She was always extremely fit, but after puberty her weight has consistently increased and I'd say that at this point she is carrying more than 15 pounds of "extra" weight. She occasionally goes to a gym but it's not consistent at all, and certainly not paired with a conscientious approach to her diet. She loves to eat. She is a beautiful girl, confident, social, and happy, and though I try to approach the subjects by talking generally about fitness and diet (she will absolutely not listen to a podcast! :)) I would never say anything about cutting down, or weight gain, or being out of shape; so many young people have eating disorders and body image issues (I was one of them, and her best friend was hospitalised for anorexia.) Thank god, she is extremely comfortable with her body, and adores fashion and dressing well; she feels attractive, and I am so grateful that I have a teenage girl who somehow doesn't have body issues! BUT - I really worry about her long-term health. Perhaps the weight is less of a concern, but she's not getting any cardio at all, and has probably minimal muscle mass, that which she has is from walking around with friends. I also know how much exercise can help with stress levels, which are high regarding school and sometimes social drama. I am constantly skirting the issue by talking about the things that are important - long-term health, setting the stage, optimising health now so that she can live a long and healthy life. I've had cancer recently and she absolutely knows how hard I've worked to stay healthy throughout that treatment and recovery, and how important it is to me to regain full fitness and health so that I can be a strong as possible for whatever the future holds. It's difficult to even broach the subject without resistance and a defensive attitude; she just doesn't want to discuss it. I've paid for a gym membership where she wanted to go, I offer to put her in any kind of class that could be interesting. I have been wondering if an assessment and studies of her current health and fitness would be advisable and how and where I might be able to do that? Are there counsellors who specialise in teens who can talk to them in a way that might have impact - obviously, parents often can't in these areas. I'd love to hear your thoughts on how and or IF I can help her to start taking this seriously, or what you think might be a good approach with teenagers who really are in the best spot to start building for a long and flourishing lifetime of health. Thank you and apologies for the extremely long question!!
BUN levels
How high do you tolerate BUN in light of higher protein inake? Over the course of a year with four blood tests, I brought protein to 180 grams per day from maybe 100 - 140 and my BUN went from 15 to the lower 20s. Creatinine has remained stable but the ratio of the two moved from the teens to the mid 20s. No dehydration. e-GFR remained stable at 110. All other biomarkers are in the range, altough ALT and AST bumped up to the low 20s from the teens after protein was increased. I know you target lower than 20 for ALT / AST, but what is considered an optimal range of BUN. I resistance train every day and do 60 - 75 min of zone-2 two times per week. I am going to try bringing protein down to 150 grams and check - this foots with my lower LBM compared to yours (imputed from your FFMI of 23% vs mine at 20%).
Minimal effective dose for Resistance training
On episode 222 you mentioned that following some basic nutrition advice, the majority of the population can achieve significant improvements in health. As the VAST majority of the adult population don’t participate in resistance training, what recommendation would you give to get lazy/time poor adults moving. i.e minimal effective dose to get a significant improvement in health