JST

[Sergio Ferrero @calotonterias]

Defecar antes de hacer ejercicio mejora el rendimiento un 17%.

El cerebro, especialmente la corteza prefrontal, controla el reclutamiento de músculos durante el ejercicio intenso. Este proceso consume mucho oxígeno, por lo que necesita un buen flujo sanguíneo.

La distensión rectal (por tener heces en el recto) activa el sistema nervioso autónomo (el que controla funciones involuntarias como presión arterial, digestión, etc.). Esto genera una competición por la sangre entre el intestino y el cerebro. Como resultado, llega menos sangre a la corteza prefrontal.

Al evacuar antes del ejercicio, reduces esa competencia. Se libera más sangre hacia el cerebro, lo que mejora la oxigenación cerebral, retrasa la fatiga central y aumenta el rendimiento.

[#i𝗚𝗡 @IgnaBroomr]

Semana ideal para un corredor recreativo (4-5 días)

• 3 rodajes fáciles de 5-10 km.
• Añadir strides o cuestas cortas 1-2 veces por semana.
• 1 sesión de calidad (tempo, umbral o intervalos).
• 1 tirada larga de 11-16 km.

Una estructura simple pero muy efectiva.

[Metabolic Uncle @MetabolicUncle]

THE HIDDEN GUT TOXIN MAKING YOU FAT AND SLOWING YOUR THYROID

You likely hear advice to eat many fermentable fibers like psyllium, bran, or raw cruciferous vegetables for better digestion. This common counsel misses an important biological fact.

If your gut movement is slow or if your gut bacteria are out of balance, these easily fermentable fibers can feed harmful bacterial overgrowth in your small intestine. This increase in bacteria leads to more production of lipopolysaccharide, a toxic bacterial debris also known as endotoxin.

When these bacteria die, they release lipopolysaccharide into your gut. This endotoxin harms the protective lining of your gut, allowing it to leak into the portal vein. From there, it travels directly to your liver.

Once in the liver, these endotoxins trigger liver cells to release inflammatory chemicals. These chemicals directly block the enzyme responsible for converting inactive thyroid hormone (T4) into the active, metabolism-boosting form (T3).

This conversion happens in the liver. As a result of this inflammatory blockage, your body's overall metabolic rate drops, cellular energy declines, and your body temperature can fall.

THE ESTROGEN RECYCLING LOOP

Mainstream medicine often views circulating estrogen levels only as a product of the ovaries or adrenal glands, overlooking the significant role of the gut.

In truth, your gut microbiome contains a specialized collection of bacterial genes called the estrobolome, which directly influences your body's estrogen levels.

Your liver works to clear active estrogens by binding them with glucuronic acid. This process makes the estrogens water-soluble, allowing them to be excreted in your bile and leave the body.

However, slow gut movement allows certain gut bacteria in the estrobolome to produce an enzyme called beta-glucuronidase. This enzyme breaks apart the glucuronic acid molecule, releasing the estrogen back into its active form.

This active estrogen is then reabsorbed through your gut wall and returns to the liver. This cycle, called enterohepatic recirculation, forces your liver to process the same hormone molecules repeatedly. This constant metabolic demand depletes your liver's stored sugar, leading to lower blood glucose.

To restore blood sugar, your body's stress response system activates, releasing cortisol and adrenaline. These stress hormones break down muscle tissue to create new glucose for energy. High estrogen levels also directly make your adrenal glands more sensitive to stress, trapping you in a state of metabolic slowdown.

THE RAW CARROT SHIELD

Biologist Dr. Ray Peat introduced a raw carrot habit to interrupt this system-wide stress loop. Grating or shaving a raw carrot lengthwise breaks its cell walls without releasing too many starches. This leaves behind a dense network of crystalline cellulose and pectin.

Unlike grains or psyllium, raw carrot fiber resists quick fermentation in the upper digestive tract. It denies fuel to harmful bacteria in the small intestine. Instead, it adds physical bulk to your stool, speeding up gut movement and reducing the time waste spends inside you. This faster transit prevents beta-glucuronidase from reactivating estrogens, allowing them to be properly excreted from the body.

As the fiber reaches the large intestine, pectin from the carrot specifically supports the growth of beneficial Bifidobacterium longum bacteria. This beneficial fermentation produces short-chain fatty acids and other compounds that strengthen your gut lining and prevent endotoxin leakage.

By reducing the detoxification load on your liver, the raw carrot habit helps preserve your liver's sugar stores and stabilizes blood glucose. This prevents the activation of your stress response and stops muscle breakdown, allowing your liver cells to convert thyroid hormones efficiently.

[José López Chicharro @ChicharroJL]

FLUJO GLUCOLÍTICO Y UMBRALES DE RESISTENCIA: MÁS ALLÁ DEL VO₂MÁX
La evidencia reciente dice que NO completamente.
El flujo glucolítico máximo también parece determinar cuándo aparece la acumulación de lactato.
A igual VO₂máx:
más capacidad glucolítica →
umbrales sostenibles más bajos.
¿La resistencia depende tanto del sistema glucolítico como del oxidativo?
Nuevo artículo → https://t.co/xoVgz4op0o
https://t.co/ghlyA0rsYU

[JST @JSTWheels]

@LaMarcelarienne Lo que relatas supone un empobrecimiento que ya se refleja y va en crecimiento en las generaciones que vienen que son las que deben mover el país y hacer que prospere o se siga hundiendo en la miseria cultural e intelectual

[José López Chicharro @ChicharroJL]

¿Entrenar un brazo puede proteger el otro durante una lesión?
La evidencia reciente dice que sí.
El fenómeno “cross-education” muestra que entrenar la extremidad sana puede reducir parcialmente la pérdida de fuerza y masa muscular del lado inmovilizado.
Los mayores beneficios aparecieron con:
• trabajo excéntrico
• contracciones dinámicas
• alta intensidad
Y cuanto más mejoró el lado entrenado…
más se preservó el lesionado.
Nuevo artículo en el BLOG JL Chicharro →https://t.co/DVZCseCtRd
https://t.co/ghlyA0rsYU

[JST @JSTWheels]

@jaime_srr Nada que alegar, señoría 🤣

[JST @JSTWheels]

@holisticament Me dan para una tarde 🤣

[Profe Claudio Nieto @profeclaudioni1]

No sabes interpretar tu testosterona, porque en Redes Sociales,, se usan atajos, reduccionismos y MENTIRAS.

La testosterona no es igual durante todo el día... Tiene su ritmo.

En muchos hombres suele estar más alta por la mañana y va bajando progresivamente a lo largo del día

[htw @heniek_htw]

Bone has its own circadian clock (BMAL1, REV-ERB, CRY, PER). Exercise and drugs work better at specific times. Melatonin, glucocorticoids, gut-liver signals tune bone rhythms. Chronotherapy for osteoporosis & bone regeneration is coming.
https://t.co/YgwuCVnTwx

[JST @JSTWheels]

@forocoches Lezo

[#i𝗚𝗡 @IgnaBroomr]

El lactato no es un residuo tóxico. Es un INTERMEDIARIO energético central.

Un "puente" metabólico capaz de TRANSFERIR CARBONO y energía entre músculo, corazón, hígado y cerebro: ¡CONECTA SISTEMAS!

https://t.co/umo9vXp0k5

[Erick @ErickSky]

Un Personal Trainer con esto va a poder cobrar el TRIPLE

Este es un sistema 100% open source que funciona con cualquier cámara normal y hace tracking en 3D de cuerpo, manos y cara.

Se llama FreeMoCap y ya tiene 4.6k estrellas en GitHub.

✅ 500+ landmarks por frame
✅ Exporta directo a Blender, Unity y Unreal
✅ Corre en tu laptop normal (sin hardware caro)
✅ Totalmente gratis y open source

REPOOO👇

[JST @JSTWheels]

@Panzerouso

[#i𝗚𝗡 @IgnaBroomr]

💊 Termogénicos: aclarando su efecto en la quema de grasa.

En este caso, con p-sinefrina aumentó la cantidad de grasa oxidada durante 1h de ejercicio a SUAVE de 33,6 ➡️ 37,3 g.

Sí gente,

quemaréis casi 5 gramazos extra de grasa 😥🤌

https://t.co/IYdeoQrxqk

[Profe Claudio Nieto @profeclaudioni1]

Después de mucho tiempo escribiendo, estudiando, ordenando ideas y peleándome con la fisiología para explicarla de forma clara…

Ya puedo enseñaros la portada de mi libro:

Hormonas, metabolismo y rendimiento

[Dalton (Analyze & Optimize) @Outdoctrination]

The power of GLYCINE is seemingly never-ending.

Let's get into the science, the incredible benefits & how to use it yourself:

Glycine increases lifespan & promotes longevity in study (PMID: 30916479).

☆ Anti-inflammatory
☆ Controls gene expression
☆ Clears homocysteine (toxic)
☆ Supports glutathione production (antioxidant)
☆ Precursor to creatine (muscle + brain fuel)
☆ Collagen synthesis
☆ Promotes autophagy

It counteracts the pro-aging effects of excess methionine, a major component of muscle meat.

The combination of glycine + NAC is especially powerful for longevity as well.

Combining them increases lifespan by ~25% in animal studies.

They synergize to create the master antioxidant glutathione.

✓ Reduces organ damage
✓ Preserves mitochondrial function

even at low amounts.

Glycine + NAC is an anti-aging, metabolic elixir.

➜ Reduces oxidative stress
➜ Improves mitochondrial function
➜ Improves cognitive function
➜ Reverses insulin resistance

Nearly every metric of aging and disease imaginable in a recent clinical trial.

Glycine + NAC reverses aging, even in small amounts.

Decline in energy production & increased oxidative stress are two of the hallmarks of aging, but this combination:

◇ Restores glutathione
◇ Improves mitochondrial fat oxidation
◇ Reduces body fat
◇ Reduces liver fat
◇ Lowers blood sugar
◇ Lowers insulin

@ roughly half a gram of each daily (human equivalent) in other experiments.

Part of the reason glycine has so many benefits because it is a universal anti-inflammatory.

Suppresses the master regulator of inflammation - a gene regulator called NF-κB.

This is upregulated in, I kid you not, every condition of aging + disease imaginable.

Glycine also helps heal the gut.

Endotoxin (LPS) is probably the primary cause behind most gut issues - leaky gut, bloating, pain, poor bowel habits, etc.

Glycine reverses the damage that it does, lowering key inflammatory mediators in experiments including:

➜ TLR4
➜ IL-6
➜ IL-1β
➜ MYD88
➜ TNFα

See this all the time with our clients - it's often helpful for digestion and things like acid reflux.

Glycine has been shown to prevent leaky gut.

Glycine upregulates the tight junction proteins via activation of mTORC-1.

By nourishing glutathione synthesis, it also supports the antioxidant system and prevents endoplasmic reticulum stress.

This process is present in all digestive disorders.

Glycine reverses liver damage, even from alcohol, in animal experiments.

Alcohol drives liver fat buildup and damage, and can even contribute to scarring,

but glycine:

⇨ Accelerates recovery of liver structure
⇨ Sheds liver fat

since it acts as a calming agent for the liver's resident immune cells.

Glycine can also protect your eyesight.

Two of the primary mediators of long term damage to vision are:

⇨ Oxidative stress
⇨ Glycation (from high blood sugar)

Glycine actually directly prevents both of these processes, saving the Müller cells which are vital for clear vision in studies.

Glycine is a powerful sleep enhancer.

3g of glycine before bed:

⬩Increases subjective sleep quality
⬩Decreases time to fall asleep
⬩Increases cognitive performance the next day
⬩Makes falling asleep easier
⬩Lessened daytime sleepiness

in part due to glycine's ability to help regulate the circadian rhythm in the brain.

Because of this, glycine prevents tiredness & improves mental performance.

3 grams before a night of poor sleep.

➔ Inhibitory neurotransmitter
➔ Regulates circadian rhythm
➔ Lowers nighttime body temperature
➔ Increases blood flow

One of the best supplements for sleep & cognition.

If you can't stay asleep (or wake up to pee), you need to try glycine.

3g before bed in other studies has been shown to reduce:

⬩Night time urination
⬩Urination urgency
⬩Blood pressure

Glycine is an inhibitory neurotransmitter that keeps us in restful sleep.

Glycine is a powerful protective agent for your brain.

It markedly improved stroke outcomes in one trial.

1-2g of glycine in people:

• Reduced death
• Substantially improved disability status in survivors

by supporting antioxidant status & due to its anti-inflammatory prowess.

In fact, glycine has been shown to improve mood & dopamine functioning, preventing:

⇨ Blunted affect (reduced emotional expression)
⇨ Alogia (poverty of speech)
⇨ Anhedonia (inability to feel pleasure)
⇨ Avolition (lack of motivation)

Glycine can help prevent allergies in experiments.

Animals fed glycine REDUCED:

• Antibody production
• Gut inflammation
• Mast cell activation
• Allergic symptoms

Glycine interacts with various immune cells, "calming" their reactions and lowering inflammation.

Glycine almost completely prevents kidney stones.

People with kidney stones have LOW glycine,

& glycine prevents kidney stones by:

• Promoting citrate excretion, which binds excess calcium, preventing crystallization
• Decreasing oxalate excretion

Glycine has been shown to improve cold + flu by over 80% in some studies.

10 grams per day.

Glycine supports the extracellular matrix (collagen), which provides a physical barrier to infections.

Glycine is also an anti-inflammatory - aiding in recovery from illness.

Glycine prevents weakening of bones with age, even in low amounts, in animal models.

Glycine can increase:

• Bone mineral density
• Trabecular number
• Connectivity density

through increasing proliferation of osteoblasts, cells that help restructure bone.

Even in a puny amount (<1 gram human equivalent).

Anywhere from 3-5g, before bed, is what we do, but you can go up to 15 or 20g depending on your use case.

Some people do react poorly to it, but those cases are very rare in my experience.

[#i𝗚𝗡 @IgnaBroomr]

SEGURO QUE TE HA PASADO:

Sales de tu jornada de trabajo y el simple hecho de ponerte a entrenar TE CUESTA LA VIDA 🥵

🥱 Te sientes fatigado a pesar de NO HABER REALIZADO un TRABAJO FÍSICO exigente 🦦

¿Qué está ocurriendo aquí y posibles soluciones?

Veamos este estudio...

🧵

[Jeferson Nasa @Jefersonnasa_]

Una abeja reina y una abeja obrera tienen ADN idéntico. Literalmente, los mismos genes.

Pero una vive 45 días. La otra vive 7 años y gobierna 80.000 abejas. ¿La diferencia? Lo que se les da de comer durante 5 días.

Este es el proceso que te dejará boquiabierto (y por qué es relevante para los humanos): 🧵

[José López Chicharro @ChicharroJL]

CENA, SUEÑO Y DESAYUNO: UN EJE METABÓLICO CLAVE La composición de la cena influye en la calidad del sueño, mientras que la duración y continuidad del descanso condicionan la elección del desayuno. Esta relación bidireccional sugiere nuevas estrategias conductuales para optimizar la regulación metabólica en obesidad. (lee el artículo completo en BLOG JL Chicharro en https://t.co/ghlyA0rsYU) https://t.co/EaySjXcr7G