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Your early spring dose

I am happy to be in 2022, through another wave and heading into spring. Yet global events never cease to end. I am sure like many of you, I am thankful to be healthy and safe. Its hard to pull ourselves away from the news right now but hopefully these threads on health offer a little reprieve.

Knee Osteoarthritis: when we thought we had things figured out a great new study challenges exercises superiority. A randomized control study comparing the GLAD exercise program to salt-saline injection. I listened to the lead author and he touched on a few things that appear common with physio treatments - there are a myriad of reasons someone might get better - caring provider, natural healing progression, overall health. Secondly exercise is great first stop because its accessible, non-harmful, and infers other benefits, but we must remember that we have options if one treatment approach is not working.

Biphasic sleep patterns: I love this quote, “history is not a self help guide but a palm for our psyche.” Checkout this history read on why differences in sleep may not always be indicative of a problem.

What is the constrained model of energy expenditure? It was the main thesis in the book Burn. The model tells us two important things. One, our metabolism does a lot to stay in equilibrium - if we burn more calories through exercise, we will burn less through other means, such as less inflammation (good thing!). Two, because of this effort to stay in equilibrium it can be hard to loss weight with exercise. A favourite quote from years ago strikes again - “our six packs aren't created in the gym but in the kitchen:)”

What was The Twinkie diet? A simple study but it attempts to show calories as calories. Certain foods obviously infer other benefits but a calorie from a twinkie is processed in much the same way as calorie from an apple. Because a calorie is a calorie, what matters with diets, is less about the magic of foods accross populations and more about whether this particular diet suits your individual needs. High fat, low fat, high protein, vegan - do what works for you. In the years to come precision nutrition might help you find the answer sooner.

Book List

Burn: Good read. There are so many influences on our metabolism that it has been hard to study and produce a clear picture of exactly how it works. The author goes in depth on the many influences on our metabolism. I enjoyed the entire book until the final chapter when the author took a few too many liberties with personal opinion and romanticization of tribal groups.

Exercised by Daniel Lieberman. I have read other books by the same author and the tag line - why something we didn’t evolve to do is healthy and rewarding. So far so good. He is an anthropologist so lots of history lessons:)

For black history month I picked up Caste: The author studies the caste systems of India and Nazi Germany and makes the case that the black, white divide in America was a caste system. I am part way through but got side tracked by a book on Martin Luther King. This book is a collection of his personal writings. Incredibly captivating. It has been soothing to read someone of his stature during turbulent times.

Stranger on a life boat: a loan from a client. An enjoyable fiction exploring faith, god, and our deepest beliefs. You don’t need to be religious to enjoy the story and the lessons.

Thanks for reading and I hope for all of you 2022 has started well. I have been steady with my squash and golf goals and things seem to be improving. I would love to hear how your goals are going as well - reach out!

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