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Health By Unger -Evidence Informed Nutrition, Fitness, Lifestyle, and Health

Evidence Informed Nutrition, Fitness, and Health

Christian Unger

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Helen Georgia trip weekend trip was a success, tub

Helen Georgia trip weekend trip was a success, tubing lasted for what felt like ten years, but it was fun 😂 A lot of food and many beers were consumed 🍺🥩 and we will definitely be back for Oktoberfest🇩🇪

Slowly getting back into loading the lifts a littl

Slowly getting back into loading the lifts a little, trying not to injure my fragile self 😂 Some trap bar up to 405/455 and leg press at 600/800 lbs. PC: @zach

Happy Mother’s Day to the best Mom around ❤️

Happy Mother’s Day to the best Mom around ❤️ we may get get on each other’s nerves because we are the same person 😂, but still love ya. #mothersday #happymothersday #momlife #momsruntheworld

What is Zone 2? ⠀ ⠀ Zone 2 cardio is where the

What is Zone 2? ⠀
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Zone 2 cardio is where the mitochondria are producing the maximal amount of ATP under purely aerobic conditions. This usually coincides with Fatmax (the exercise intensity where the highest amount of fat is being oxidized). Zones are defined by the same parameters, however, the output by an individual can vary depending on your level of fitness. Zone 2 for an elite endurance athlete is at a much higher relative intensity compared to your mothers’ zone 2. ⠀
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Now lactate is not a waste product as it used to be referred to, it is a very important substrate, but that’s for another post. For zone 2 lactate levels remain around 1.5-2.0 millimolar levels, which for the most part corresponds to fat max. Lactate is always being produced under aerobic conditions, however, as intensity increases there is an increase in circulating lactate level within the body due to the muscle not being able to clear the substrate (primarily through MCT-1 within type 1 muscle fibers after MCT-4 from within the fast twich muscle fibers) . When you begin to go above the 2 millimolar circulating lactate level this means that the skeletal muscle does not have the ability to utilize and recirculate lactate as fuel, therefore leading to an accumulation within the body. Elite athletes have an improved capability of clearing lactate as well as producing less at higher intensity compared to us average folks.⠀
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Zone 2 can be a valuable tool for stimulating a variety of pathways involved in mitochondrial biogenesis as well as improving the efficiency of the mitochondria and improving the function/density of MCT-1 transporters of which clear lactate. Improving the function of mitochondria is important for our athletic endeavors, but also our metabolic health/flexibility. Having healthy/high functioning mitochondria should be a goal of any individual, involved in athletics or not. ⠀
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My recommendation for most clients and myself is to shoot for a minimum of 2-3 hours of zone 2 cardio per week. It is a great time to clear your head or listen to an audiobook/podcast. With the weather warming up a bit it is a great time to focus on your mitochondria.

#transformationtuesday #glowup ⠀ 21-> 24 years o

#transformationtuesday #glowup ⠀
21-> 24 years old,⠀
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Looking back 3 years and 40-50 lbs ago (especially during these strange times) a lot can change in a very short period of time. 3 years ago I would have never guessed I’m doing what I’m doing with research/school nor look the way I do now (a few months ago I wouldn’t have guessed I haven’t been in a gym for 4 weeks due to a virus either 😂🙃). Sometimes change can be for the better or for the worse, but you just gotta roll with the punches 🤷‍♂️. ⠀
#transformation #glowup #nutrition #ketogenic #lchf #keto #personaltrainer #phdstudent #scientistswholift #anabolicresearcher #makesciencegreatagain

In 2008 the estimated annual medical cost of obesi

In 2008 the estimated annual medical cost of obesity was $147 billion, and the cost for an obese individual is roughly $1,400 greater than those of normal weight, and the prevelance of obesity was 42.4% in 2017-2018 (CDC NCHS). Obesity can lead to reduced life expectancy and a lower quality of life, especially for the individuals who develop cardiometabolic disease...⠀
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However, there is a subset of this obese population who are at lower risk for developing cardiometabolic disease, which has lead to the concept of metabolically healthy obesity (MHO). The biological mechanisms behind this phenotype seem to be decreased amounts of ectopic fat (visceral/liver), more fat distributed to the legs/glutes, greater ability for adipocyte expandability, better beta cell function as well as insulin sensitivity, better cardiorespiratory fitness, etc!⠀
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This phenotype is quite interesting, however, it seems to be a transient phenotype that may not be forever, there may be a tipping point/time table, more research needs to be done.⠀
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MHO is not considered a safe condition, lifestyle changes to avoid complications down the road would be well worth the effort, as these individuals are still at risk for cardiometabolic diseases, especially with age.⠀
PMID: 32128581⠀
doi: 10.1055/s-0029-1192044⠀
doi: 10.1038/s41580-018-0093-z⠀
doi: 10.1080/21623945.2019.1583037

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