How much exercise is TOO Much?
The Immunity Fix Chapter 11: Exercise and Immunity: how much is too much, what forms of exercise are optimal and when to exercise?
A Chapter Review.
Key Take Away:
- Exercise can improve our immune system by increasing the production of our immune cells
- Exercise stimulates our self defense system and strengthens our immunity via activating “NRF2”- how our body activates our Antioxidant Response Element (ARE).
- Exercise and muscle mass can slow down IMMUNOSENESCENCE
- Moderate exercise elevates IL-6 (anti-inflammatory effect)
- Moderate exercise improves blood sugar management and lipid metabolism
- Exercise reduces the risk of upper reparatory infections
- Exercise less than 60-inutes increases the circulation of anti-inflammatory cytokines, immunoglobulins, neutrophils and other – important roles in immunity
- The Goldilocks Effect- more is not better! Prolonged strenuous exercise causes a transient immunosuppression.
Avoid exercise over 60-minutes as it increases our risk for infection.
BUT what if you are training for an endurance event as a marathon, triathlon or ultra trail running event that would definitely take over 60-minutes to complete?
What is THE GOLDILOCKS EFFECT?
Anything too much can be toxic and lead to imbalances but anything too little can lead to deficiencies. We each need to find the right amount or dose that creates a positive response – hormesis. – Quote by Debbie Potts
Here is a type of “biohacking” discussed in the book when exercising over 60-minutes:
- Yeast Beta glucan: 250 to 500 mg/day
- Dietary Vitamin C or Vitamin C extracts: 500-2000 mg/day
- Vitamin C (50-100 mg) + collagen after exercise to help with collagen strength
- Selenium: 50-200 mcg/day
- Zinc/Copper: 20 mg/1 mg ratio (1-2/x day)
- Vitamin D and magnesium: 2000 IU and 200mg
- Adequate intake of all nutrients- specifically Vitamin A, B-vitamins, and unrefined salt
- Do not exercise when sick (measure your HRV!)
Excessive exercise – chronic cardio can lead to inflammation and oxidative stress – which then leads to mitochondria damage and dysfunction.
Remember less is more but if you are training for an endurance event then experiment with preworkout Kion Aminos and then post workout suggestions above – plus I love clients to have a cup of bone broth with some sea salt (truffle sea salt!). Eat more protein post workout as a grass-fed steak and some Brussel sprouts cooked in bacon. Check your genetics to learn more about what is best for your body -nutrition and exercise using DNAFit or go deep with StrateGene.
Some of my favorite supplements pre and post workout include:
- Sfuels Train
- Kion Aminos
- Seeking Electrolytes
- Athletic Greens for post workout with collagen powder is great or bone broth
- Mighty Maca
Intermittent fasting can help with cell autophagy – cleaning out dead cells and time restricted eating so experiment with your best eating window based on your exercise schedule. I would use OURA ring and Keto Mojo to track biomarkers (add into Training Peaks) to measure your recovery and repair as well as meal timing plus data collected on your Garmin– performance gains or losses.
As in the book, The Immunity Fix, the authors write that exercise promotes cell autophagy and the growth of new mitochondria (mitochondria biogenesis” as well as strength training activates autophagy and reduces muscle cell apoptosis.
“Excessive overtraining or too much fasting can lead to too much autophagy activation and result in muscle atrophy” (2185)
Keep in mind “The Goldilocks Effect” and TEST instead of guessing you are FIT and HEALTHY…as I know best that more is not better and sometimes less is more. Perhaps you don’t care about longevity and only focused on your performance this next year- but hopefully that is not the case!
You can improve your performance and longevity by training using the key tips from “The WHOLESTIC Method” eight elements. Trust me, you don’t want to end your career as I did in 2013 because of living life as a race. Ask me about my comprehensive individualizing coaching packages to help get you started on your performance gains while you improve the aging process.
How is your sleep each night?
Are you measuring your HRV in the morning?
Additional information to dive into include:
“These findings demonstrate that a single bout of exercise increases gut damage and gut permeability in healthy participants, with gut damage being exacerbated in hot environments. Further investigation into nutritional strategies to minimize gut damage and permeability after exercise is required. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7806566/
“Immunosenescence, defined as the changes in the immune system associated with age, has been gathering interest in the scientific and health-care sectors alike. The rise in its recognition is both pertinent and timely given the increasing average age and the corresponding failure to increase healthy life expectancy.- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2265901/#
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Health & Fitness Coach, Author, & Speaker
Host of ‘The Low Carb Athlete’ Health Building Podcast
‘The WHOLESTIC Method’ Coaching Program
FNTP, FDNP, NASM CPT, CHEK HLC, Kion Coach
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