What Too Much Exercise Does To Your Body And Brain

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“Get more exercise” is a common rallying-cry for good health, but it is possible to overdo it. And, this is not just a matter of extreme cases of “exercise addiction”, but even going much above certain limits can already result in sabotaging one’s healthy gains. But how, and where does the line get drawn?

Too Much Of A Good Thing

The famous 150 minutes per week of moderate exercise (or 75 minutes of intense exercise) is an oft-touted figure. This video, on the other hand, springs for 5 hours of moderate exercise or 2.5 hours intense exercise as a good guideline.

We’re advised that going over those guidelines doesn’t necessarily increase health benefits, and on the contrary, may reduce or even reverse them. For example, we are told…

  • Light to moderate running reduces the risk of death, but running intensely more than 3 times a week can negate these benefits.
  • Extreme endurance exercises, like ultra-marathons, may cause heart damage, heart rhythm disorders, and artery enlargement.
  • Women who exercise strenuously every day have a higher risk of heart attacks and strokes compared to those who exercise moderately.
  • Excessive exercise in women can lead to the “female athlete triad” (loss of menstruation, osteoporosis, and eating disorders).
  • In men, intense exercise can lower libido due to fatigue and reduced testosterone levels.
  • Both men and women are at increased risk of overuse injuries (e.g., tendinitis, stress fractures) and impaired immunity from excessive exercise.
  • There is a 72-hour window of impaired immunity after intense exercise, increasing the risk of infections.

Exercise addiction is rare, though, with this video citing “around 1 million people in the US suffer from exercise addiction”.

For more on finding the right balance, enjoy:

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  • Ozempic vs Five Natural Supplements

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    Semaglutide (GLP-1 agonist) drugs Ozempic and Wegovy really do work for losing weight, provided one then remains on these expensive drugs for life. Dr. Jin Sung recommends a supplements-based approach, instead.

    Natural Alternatives

    Dr. Sung recommends:

    • Berberine, which increases production and secretion of GLP-1.
    • Probiotics, which increase GLP-1 secretion. In particular he recommends Akkermansia municiphila which secretes P9, and this protein stimulates GLP-1 production and secretion.
    • Psyllium, a soluble dietary fiber which will increase short-chain fatty acids which then help with increasing GLP-1.
    • Curcumin, which enhances L-cell numbers, in turn promoting and increasing GLP-1 secretion. Also, curcumin may prolong gastric emptying, and increase insulin sensitivity.
    • Ginseng, of which the bioactive compound stimulates secretion of GLP-1, and also has anti-diabetic effects.

    Dr. Sung explains more about each of these in his video:

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    You might enjoy our previous main feature looking at some of the pros and cons:

    Semaglutide For Weight Loss?

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  • What is mitochondrial donation? And how might it help people have a healthy baby one day?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mitochondria are tiny structures in cells that convert the food we eat into the energy our cells need to function.

    Mitochondrial disease (or mito for short) is a group of conditions that affect this ability to generate the energy organs require to work properly. There are many different forms of mito and depending on the form, it can disrupt one or more organs and can cause organ failure.

    There is no cure for mito. But an IVF procedure called mitochondrial donation now offers hope to families affected by some forms of mito that they can have genetically related children free from mito.

    After a law to allow mitochondrial donation in Australia was passed in 2022, scientists are now preparing for a clinical trial to see if mitochondrial donation is safe and works.

    Jonathan Borba/Pexels

    What is mitochondrial disease?

    There are two types of mitochondrial disease.

    One is caused by faulty genes in the nuclear DNA, the DNA we inherit from both our parents and which makes us who we are.

    The other is caused by faulty genes in the mitochondria’s own DNA. Mito caused by faulty mitochondrial DNA is passed down through the mother. But the risk of disease is unpredictable, so a mother who is only mildly affected can have a child who develops serious disease symptoms.

    Mitochondrial disease is the most common inherited metabolic condition affecting one in 5,000 people.

    Some people have mild symptoms that progress slowly, while others have severe symptoms that progress rapidly. Mito can affect any organ, but organs that need a lot of energy such as brain, muscle and heart are more often affected than other organs.

    Mito that manifests in childhood often involves multiple organs, progresses rapidly, and has poor outcomes. Of all babies born each year in Australia, around 60 will develop life-threatening mitochondrial disease.

    What is mitochondrial donation?

    Mitochondrial donation is an experimental IVF-based technique that offers people who carry faulty mitochondrial DNA the potential to have genetically related children without passing on the faulty DNA.

    It involves removing the nuclear DNA from the egg of someone who carries faulty mitochondrial DNA and inserting it into a healthy egg donated by someone not affected by mito, which has had its nuclear DNA removed.

    The donor egg (in blue) has had its nuclear DNA removed. Author provided

    The resulting egg has the nuclear DNA of the intending parent and functioning mitochondria from the donor. Sperm is then added and this allows the transmission of both intending parents’ nuclear DNA to the child.

    A child born after mitochondrial donation will have genetic material from the three parties involved: nuclear DNA from the intending parents and mitochondrial DNA from the egg donor. As a result the child will likely have a reduced risk of mito, or no risk at all.

    Pregnant woman reads in bed
    The procedure removes the faulty DNA to reduce the chance of it passing on to the baby. Josh Willink/Pexels

    This highly technical procedure requires specially trained scientists and sophisticated equipment. It also requires both the person with mito and the egg donor to have hormone injections to stimulate the ovaries to produce multiple eggs. The eggs are then retrieved in an ultrasound-guided surgical procedure.

    Mitochondrial donation has been pioneered in the United Kingdom where a handful of babies have been born as a result. To date there have been no reports about whether they are free of mito.

    Maeve’s Law

    After three years of public consultation The Mitochondrial Donation Law Reform (Maeve’s Law) Bill 2021 was passed in the Australian Senate in 2022, making mitochondrial donation legal in a research and clinical trial setting.

    Maeve’s law stipulates strict conditions including that clinics need a special licence to perform mitochondrial donation.

    To make sure mitochondrial donation works and is safe before it’s introduced into Australian clinical practice, the law also specifies that initial licences will be issued for pre-clinical and clinical trial research and training.

    We’re expecting one such licence to be issued for the mitoHOPE (Healthy Outcomes Pilot and Evaluation) program, which we are part of, to perfect the technique and conduct a clinical trial to make sure mitochondrial donation is safe and effective.

    Before starting the trial, a preclinical research and training program will ensure embryologists are trained in “real-life” clinical conditions and existing mitochondrial donation techniques are refined and improved. To do this, many human eggs are needed.

    The need for donor eggs

    One of the challenges with mitochondrial donation is sourcing eggs. For the preclinical research and training program, frozen eggs can be used, but for the clinical trial “fresh” eggs will be needed.

    One possible source of frozen eggs is from people who have stored eggs they don’t intend to use.

    A recent study looked at data on the outcomes of eggs stored at a Melbourne clinic from 2012 to 2021. Over the ten-year period, 1,132 eggs from 128 patients were discarded. No eggs were donated to research because the clinics where the eggs were stored did not conduct research requiring donor eggs.

    However, research shows that among people with stored eggs, the number one choice for what to do with eggs they don’t need is to donate them to research.

    This offers hope that, given the opportunity, those who have eggs stored that they don’t intend to use might be willing to donate them to mitochondrial donation preclinical research.

    As for the “fresh” eggs needed in the future clinical trial, this will require individuals to volunteer to have their ovaries stimulated and eggs retrieved to give those people impacted by mito a chance to have a healthy baby. Egg donors may be people who are friends or relatives of those who enter the trial, or it might be people who don’t know someone affected by mito but would like to help them conceive.

    At this stage, the aim is to begin enrolling participants in the clinical trial in the next 12 to 18 months. However this may change depending on when the required licences and ethics approvals are granted.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University; Catherine Mills, Professor of Bioethics, Monash University; Mary Herbert, Professor, Anatomy & Developmental Biology, Monash University, and Molly Johnston, Research fellow, Monash Bioethics Centre, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How To Reduce Cortisol Levels Naturally

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    Cortisol is a hormone that is important for us (we’d struggle to get up in the morning without it, for a start), but in this modern world we often have too much of it, too much of the time. How can we rebalance it? Dr. Mindy Pelz explains:

    Lifestyle adjustments

    A note in advance: the video makes frequent reference to things that “spike cortisol levels”, but this is probably intended as a stand-in for “raise cortisol levels”. Because, unlike for some things, in the case of cortisol, spikes aren’t usually a problem (indeed, they can be beneficial, and this is a large part of why cold showers and ice baths can be healthy; it’s an artificially induced cortisol spike, and this hormesis has an assortment of healthy benefits, each related to improving our body’s ability to switch quickly between states as appropriate); rather, it’s chronically high cortisol levels that are the problem. However, the video discusses things that can increase resting cortisol levels, so where she says “spike”, we suggest to read “raise”.

    Dr. Pelz, an advocate of intermittent fasting, mentions that done incorrectly and/or for the same way for too long, fasting can raise cortisol levels and thus sabotage our efforts—so varying our fasting style can help avoid that. For example, 16:8, 5:2, longer fasts less frequently, etc.

    On the topic of food, she also warns us of the dangers of ultra-processed food, harmful oils, and foods with added sugar, as these can all raise cortisol levels.

    When it comes to exercise, she notes that intense exercise without adequate recovery can raise cortisol levels, so again it’s good to mix up one’s methods, vary one’s exercise routine, and allow each well-worked muscle-group adequate rest afterwards.

    Dr. Pelz also talks mindset, and has her own interesting way of framing the well-established science that chronic stress means chronically high stress hormone (cortisol) levels; Dr. Pelz prefers to see it as negative vs positive thoughts, environments, etc.

    Any discussion of cortisol management would be incomplete without discussing the importance of good quality sleep. Dr. Pelz doesn’t mention this at all in her video, but it’s important to bear in mind too!

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Related Posts

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  • Hungry? How To Beat Cravings

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    The Science of Hunger, And How To Sate It

    This is Dr. David Ludwig. That’s not a typo; he’s a doctor both ways—MD and PhD.

    Henceforth we’ll just say “Dr. Ludwig”, though! He’s a professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, and director of the New Balance Foundation Obesity Prevention Center.

    His research focuses on the effects of diet on hormones, metabolism, and body weight, and he’s one of the foremost experts when it comes to carbohydrates, glycemic load, and obesity.

    Why are we putting on weight? What are we getting wrong?

    Contrary to popular belief, Dr. Ludwig says, weight gain is not caused by a lack of exercise. In fact, people tend to overestimate how many calories are burned by exercise.

    A spoonful of sugar may make the medicine go down, but it also contains 60 calories, and that’d take about 1,500 steps for the average person to burn off. Let’s put this another way:

    If you walk 10,000 steps per day, that will burn off 400 calories. Still think you can exercise away that ice cream sundae or plate of fries?

    Wait, this is interesting and all, but what does this have to do with hunger?

    Why we get hungry

    Two important things:

    • All that exercise makes us hungry, because the more we exercise, the more the body speeds up our metabolism accordingly.
    • Empty calories don’t just add weight themselves, they also make us hungrier

    What are empty calories, and why do they make us hungrier?

    Empty calories are calories that are relatively devoid of other nutrition. This especially means simple sugars (especially refined sugar), white flour and white flour products (quick-release starches), and processed seed oils (e.g. canola, sunflower, and friends).

    They zip straight into our bloodstream, and our body sends out an army of insulin to deal with the blood sugar spike. And… that backfires.

    Imagine a person whose house is a terrible mess, and they have a date coming over in half an hour.

    They’re going to zoom around tidying, but they’re going to stuff things out of sight as quickly and easily as possible, rather than, say, sit down and Marie Kondo the place.

    But superficially, they got the job done really quickly!

    Insulin does similarly when overwhelmed by a blood sugar spike like that.

    So, it stores everything as fat as quickly as possible, and whew, the pancreas needs a break now after all that exertion, and the blood is nice and free from blood sugars.

    Wait, the blood is what now?

    The body notices the low blood sugar levels, and it also knows you just stored fat so you must be preparing for starvation, and now the low blood sugar levels indicate starvation is upon us. Quick, we must find food if we want to survive! So it sends a hunger signal to make sure you don’t let the body starve.

    You make a quick snack, and the cycle repeats.

    Dr. Ludwig’s solution:

    First, we need to break out of that cycle, and that includes calming down our insulin response (and thus rebuilding our insulin sensitivity, as our bodies will have become desensitized, after the equivalent of an air-raid siren every 40 minutes or so).

    How to do that?

    First, cut out the really bad things that we mentioned above.

    Next: cut healthy carbs too—we’re talking unprocessed grains here, legumes as well, and also starchy vegetables (root vegetables etc). Don’t worry, this will be just for a short while.

    The trick here is that we are resensitizing our bodies to insulin.

    Keep this up for even just a week, and then gradually reintroduce the healthier carbs. Unprocessed grains are better than root vegetables, as are legumes.

    You’re not going to reintroduce the sugars, white flour, canola oil, etc. You don’t have to be a puritan, and if you go to a restaurant you won’t undo all your work if you have a small portion of fries. But it’s not going to be a part of your general diet.

    Other tips from Dr. Ludwig:

    • Get plenty of high-quality protein—it’s good for you and suppresses your appetite
    • Shop for success—make sure you keep your kitchen stocked with healthy easy snack food
    • Nuts, cacao nibs, and healthy seeds will be your best friends and allies here
    • Make things easy—buy pre-chopped vegetables, for example, so when you’re hungry, you don’t have to wait longer (and work more) to eat something healthy
    • Do what you can to reduce stress, and also eat mindfully (that means paying attention to each mouthful, rather than wolfing something down while multitasking)

    If you’d like to know more about Dr. Ludwig and his work, you can check out his website for coaching, recipes, meal plans, his blog, and other resources!

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  • Broccoli vs Cauliflower – Which is Healthier?

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    Our Verdict

    When comparing broccoli to cauliflower, we picked the broccoli.

    Why?

    This one is quite straightforward. Superficially, they’re very similar:

    Both are great cruciferous vegetables with many health benefits to offer. Even for those keen to avoid oxalates, which cruciferous vegetables in general can be high in, these ones are quite low.

    However, if you have IBS, you might want to avoid both, for their raffinose content that may cause problems for you.

    For pretty much everyone else, unless you have a special reason why it’s not the case for you, both are a good source of abundant vitamins and minerals, and yet…

    Anything cauliflower can do, broccoli can do better!

    Broccoli contains more of the vitamins they both contain, and more of the minerals they both contain.

    Broccoli also beats cauliflower on amino acids (except lysine), and contains a lot more lutein and zeaxanthin, carotenoids important for healthy eyes and brain.

    So by all means enjoy both, but if you’re going to pick one, pick broccoli!

    Want to know more?

    Check out: Brain Food? The Eyes Have It!

    Enjoy!

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  • Celery vs Rhubarb – Which is Healthier?

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    Our Verdict

    When comparing celery to rhubarb, we picked the rhubarb.

    Why?

    In terms of macros, rhubarb has more carbs and fiber, the ratio of which give it the lower glycemic index, though both are low glycemic index foods. This means this category is a very marginal win for rhubarb.

    When it comes to vitamins, rhubarb has more vitamin C, while celery has more of vitamins A, B5, B6, and B9. A win for celery, this time.

    In the category of minerals, rhubarb has more calcium, iron, magnesium, manganese, potassium, and selenium, while celery has more copper and phosphorus. This one’s a win for rhubarb.

    Let’s give a quick nod also to polyphenols; rhubarb has more by overall quantity, and more in terms of “more useful to humans” too, being rich in an assortment of flavanols while celery must make do with some furanocoumarins.

    In short, enjoy either or both, but nutritional density is a great reason to get some rhubarb in!

    Want to learn more?

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    What’s Your Plant Diversity Score?

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