Jon Ullibarri

Sport Science//Master Performance & Readaptation. Amante de la montaña

[Aitor Viribay @MVAitor]

Tilting your bed 6° head-up while you sleep may make your body produce more red blood cells. After 5 weeks, blood volume rose 4.1% - similar to what you'd get from altitude training. No change in those who slept flat. Small study (n=9), but intriguing!!

https://t.co/jniE0wGhtz

[Iñigo San Millán @doctorinigo]

Maybe Alzheimer’s is not the story of toxic proteins killing the brain.

Maybe it is the story of neurons slowly starving in a brain that forgot how to feed them. A bioenergetics disease…

Amyloid may be the smoke while Metabolic failure may be the fire....

My last substack here on Alzheimer´s, diabetes and AD as metabolic disease: 👇

https://t.co/JqTmF4qMVz

[Iñigo San Millán @doctorinigo]

Most of the world’s leanest countries do not share a magic diet.
They share a metabolic environment.

In places like Vietnam, Bangladesh, India, Cambodia, Ethiopia, and Rwanda, population diets typically look like this:

-65–75% carbohydrates, mostly starch, low sugar
-15–25% fat, little saturated fat, minimal processed oils
-10–15% protein, mainly legumes, fish, eggs, meat occasionally

Meals are low in energy density, minimally processed and eaten in the context of constant daily movement, not sedentary living.

Why does this work?

-Movement maintains proper mitochondrial function and metabolic flexibility.
-Low fat keeps calories low without sacrificing satiety
-High carbs + movement favor fuel oxidation rather than storage
-Minimal ultra-processed food prevents chronic reward-driven overeating
-Modest protein supports function without driving excess intake

When movement disappears, mitochondrial capacity declines. As a result, neither carbohydrates nor fat can be oxidized efficiently, then metabolic flexibility is lost and metabolic disease emerges. Ultra-processed foods amplify this dysfunction.

This IMHO, is probably why, as sedentarism rises across many Asian and African countries, obesity and type 2 diabetes are increasing rapidly even though traditional diets have not fully disappeared. In metabolically inflexible populations these diets don’t work and could be more harmful than beneficial.

[Iñaki de la Parra @inaki_delaparra]

In +25 years across different sports, I’ve never met a real high performer who trained long enough, or at a truly high level, by following Huberman-style recommendations (particularly those coming in the last few years).

I do think you need to optimize less, live more and aim to sustain over long hauls. Simplicity > Complexity.

If your life is highly stressful, a lot of this fitness advice is simply wrong for you, particularly that one coming main stream is over complicated and to an extend sounds smart but there are better and simpler ways.

Most high performers and people willing to improve need appropriate load=stress and recovery, to produce real changes and adaptations in their health and life.

Cold plunges, HIIT, fasting, low-carb, high-carb, 5am routines? Maybe they give you a sense of control, but they’re not real health or long-term fitness.

If you’re: running a business, leading people, raising kids
living a life where you want or need to do a lot, including racing and training regularly.

Your nervous system is already overloaded.

Adding intensity doesn’t make you fitter. It makes you fragile and eventually something breaks. Unless you really put it strategically.

What actually works is simple:

1. Consistency > intensity
2. Zone 1 & embracing walking > HIIT
3. Sleep routine > hacks
4. Protecting margin > chasing “optimal” (that’s where coaches and advisors come in)
5. Predictable training, a good plan > novelty
6. Feeling better after training > “crushing it”

Fitness should give you energy!

[Iñaki de la Parra @inaki_delaparra]

A lot of endurance athletes in their 30s and 40s are pushing hard for a few good races and not thinking about what that does long term.

Muscle loss, joint issues, chronic pain… those bills usually come later.

You will get older.
What you build now stays with you.

A marathon PR is fine. An Ironman also.
But, being strong and moving well at 60 matters more.

Mad Coach @Alan_Couzens and me go deeper on this in the latest #MSMRL episode:

“Strength Training for Endurance Athletes: You’re Doing It Wrong.”

Links to YouTu* and Spotif* linked below as well

Full episode below 👇

[Gregoire Millet @GregoireMillet1]

What an achievement from @rousse_yohan 🙏

Cold, Heat, Hypoxia and Contrast Therapies on Muscle Recovery from exercise-induced muscle damage

5 markers of recovery:
muscular performance
joint amplitude
muscle pain
swelling
biomarkers

https://t.co/0yhMx8w4Zn

[Iñaki de la Parra @inaki_delaparra]

It’s the quiet, patient work you put into people, culture, and long-term capacity. Norway didn’t discover “magic intervals.” They built an ecosystem, decades in the making, that continues to compound.

So while everyone will be talking about the 🚂🚂🚂 of the Norwegian Method, let’s be clear: it’s not about a workout, a method, or a formula.

It’s about:

Long-term vision
A system nurturing talent early
A culture of collaboration over rivalry
A steady investment over decades, regardless early outcomes

I love to see 1 country sweep all 3 Ironman World Championship podium spots, not for the medals, but for what it reveals:

Long-term vision
Youth development
Education always carry the greatest return

Play your own game 🤙🚀

[Álvaro Martín Uriol @Alvaroatletismo]

Qué jodido y qué mierda es!

Porque lo de @garciaperezmari es algo que difícilmente volveremos a ver en otro/a atleta…

Creo que no estamos asimilando lo que está haciendo: ganar una nueva medalla de oro con esa facilidad y hacer posible lo imposible.

Eres HISTORIA 🥇 🥇 🥇

[Specialized Training™️ @Tatopek1]

🆕"This study analyzed the relationship between the % peak landing force asymmetry in CMJ & the risk of musculoskeletal injuries in professional ⚽️ players"
➡️Values ⬆️than x:%CV = 2.4 times likely to suffer injury
👉@acea_ngel et al, 2025🇪🇸
📂Open Access: https://t.co/BuldHVwsqJ

[JB Morin @jb_morin]

As for estimating one repetition maximum (1RM) in gym-based exercises 🏋️‍♀️ based on load-velocity (LV) profile at submaximal loads, the two-point method allows one to estimate maximal speed from submaximal speed-loaded trials. https://t.co/CgtjbZwZKp via @jb_morin

[Iñigo San Millán @doctorinigo]

Lactate is NOT the responsible for acidosis. Its production is intimately intertwined with mitochondrial function. Proper lactate clearance capacity ➡️ proper mitochondrial function➡️ metabolic health. 🧵👇

[JB Morin @jb_morin]

In other words, the entire load-velocity relationship can be very accurately obtained by using only two loads and thus two sprint trials (25 and 75%BM), instead of a longer, more taxing protocol. https://t.co/CgtjbZwZKp via @jb_morin

[Manuel Sola Arjona @arjona_manu]

In this study (https://t.co/6IaLZ2ebeE ) cyclists performed different types of efforts (5' maximal , 20' maximal , 20-minute submaximal efforts at 90% of max, and a very light 40' effort). After each session, they repeated the 5-minute test, and their power loss was measured.

[Baptiste Morel @B_MorelP]

Tired of exhausting performance tests? #FoVE group is launching RACLET: a quick (~5 min), non-exhaustive test to assess the critical intensity threshold! 💪

A game-changer for researchers, coaches & clinicians.

3 preprints are out now! 👇

#SportsScience #ExercisePhysiology

[Prof Omid Khaiyat M.D., PhD @Omid_HopeUni]

Rehabilitation protocols for tendon pathology (tendinopathy)

The progressive phases of tendon rehabilitation👇🏼

✅isometric loading
✅eccentric loading
✅isotonic slow heavy loading
✅energy storage
✅sport-specific training

#tendon #rehabilitation

https://t.co/IA9njRnW85

[The Football Physio @TheFootballPhys]

⚽🤕 Physical preparation and return to performance of an elite female football player following ACL reconstruction: a journey to the FIFA Women's World Cup

https://t.co/AEy27bebtc

[JB Morin @jb_morin]

🚨NEW📄🚨
Foot strengthening protocol 🦶🏋️‍♀️ ⚡️= ⬆️foot MTP flexion strength, muscle volume and some sprint/jump/COD perf and mechanics ✅ in high-level athletes 🧐🧩
All exercises, RCT program and details, Open Access @PLOSONE 🎁
👏@r_tourillon &al:
https://t.co/fqlfcduwAB

[Iñigo San Millán @doctorinigo]

🔬 CANCER'S ENERGY CRISIS: TIME TO TARGET LACTATE!

For over a century, cancer’s metabolic hallmark has been clear: high glycolytic rates even in the presence of oxygen. Otto Warburg identified this paradox, which we now understand as a powerful adaptive mechanism, not a flaw.

👇Here’s a summary of how lactate lies at the center of cancer metabolism, signaling, and therapy 🧵

[JFMK MDPI @JFMK_MDPI]

🌡️🏃 In this new study, Cinca-Morros et al. compare the physiological changes that occur in a group of professional athletes due to passive sauna exposure.

🔗Read more at: https://t.co/nky3rKxPNJ

#Endurance #Performance #OpenAccess

[Iñaki de la Parra @inaki_delaparra]

Most people age like milk. Not wine.

VO2 max. Strength. Mobility. Good Relationships.
Ignore them, and you fade.

Train them, and you stay dangerously healthy and useful as you age.

I’m 42. My VO2 max is 65. I had ∼70 as an elite.
At 85, I target to move like I’m 35.

Not luck, daily work.
I had been doing the right work for decades.

Are you? Your body is your real bottom line.

Read more below

More 🧵👇

@feelthebyrn1 @brady_h @Alan_Couzens