Pilu Martinez

@doctorinigo Really interesting and clearly explained! "VO₂max tells you how much oxygen arrives. Lactate tells you whether your cells know what to do with it". A compelling argument for combining HIIT and Zone 2 training to improve both cardiovascular fitness and cellular efficiency.

🚨New Substack Article: VO₂max vs Lactate VO₂max represents cardiorespiratory adaptations and measures oxygen delivery. Lactate reflects cellular and mitochondrial adaptations key for metabolic health. Over the past decades, elite sport moved beyond VO₂max and focused on metabolism. That shift changed how we interpret physiology, how we train and how we define performance Longevity and metabolic health are now arriving at the same crossroads. Because improving how we deliver oxygen is only part of the equation. Understanding how our cells use it is what ultimately determines metabolic health 👇 inigosanmillan.substack.com/p/vomax-vs-lac…

@ChrisPalmerMD Thanks! In any case, whatever the mechanism(s), these are very interesting and promising results! 👏🏻

Given that ketogenic diets can change all of the things you mentioned... and more, it will be challenging to tease apart what aspects are critical to the mechanisms of action. I would put my money on changes in mitochondrial function, which could impact many aspects of cell function.

In this small pilot trial, 10 Indian children with autism were found to have differences in metabolic biomarkers compared to neurotypical children that partially normalized with a ketogenic diet. Some of their symptoms of autism also improved with the ketogenic diet.

@ChrisPalmerMD Thanks for your reply, really interesting! I understand the metabolic improvement in ASD with KD, but I'd love to better understand "how". Do you think it's mainly improved neuronal function (synapse, E/I balance), reduced neuroinflammation, microbiome changes, or a mix of these?

@Beyond_cortex Autism involves changes in brain metabolism that can sometimes be ameliorated with a ketogenic diet.

@drmarkhyman x.com/i/status/19650…

Before you biohack... -Clean up your diet -Regulate your sleep -Balance your blood sugar -Calm your nervous system -Move daily -Build relationships You can’t out-hack the fundamentals.

@sleepdiplomat How can we know what's our real sleep window? If we're always forced to wake up at a specific time, and during the weekends it's either similar schedule or going to sleep late for social reasons

If your natural sleep window is midnight–8am but you're forced up at 6am each weekday, you have social jetlag — chronic circadian misalignment. It's a population-scale cause of Non-Restorative Sleep. For teenagers, it's nearly universal. 🕐 #CircadianRhythm #SleepHealth themattwalkerpodcast.buzzsprout.com/1821163/episod…

You probably know someone who sleeps 7–8 hrs every night and still wakes up exhausted every morning. There's a name for it: Non-Restorative Sleep. Up to 1 in 3 adults may have it. Most have never heard the term — and most doctors can't find it on any test. 😬 #sleep #SleepScience themattwalkerpodcast.buzzsprout.com/1821163/episod…

@themacrowizard Aburrirse es un lujo del que pocos disfrutamos en la actualidad, al estar continuamente sobreestimulados. El aburrimiento sirve de reseteo para múltiples sistemas del cerebro, y es la cuna de la creatividad.

Calendario vacío = tiempo para aburrirse. Tiempo para aburrirse = más foco en otras tareas + ideas fluyendo constantemente. Diseña huecos en tu calendario para pensar/divagar/no hacer nada. Lo agradecerás.

Tener tiempo para pensar es una forma de riqueza que no se suele tener en cuenta, pero es de mis favoritas.

@Jonathanjarecki Most of the people (if not everyone) feels better on sunny days than grey days. This is observational but also supported by evidence 👇🏻 x.com/i/status/20168…

Sunlight is a fundamental neuroendocrine regulator, not merely a source of vitamin D. Reduced sunlight exposure simultaneously disrupts multiple biological pathways involved in mood regulation: Vitamin D signaling → regulates serotonin synthesis and degradation (+ TPH2, + SERT, + MAO-A) Nitric oxide release → modulates norepinephrine, serotonin, dopamine, and glutamate, neurotransmitters involved in the neurobiology of major depression POMC-derived peptides (ß-endorphin) → modulate reward, stress resilience, and mood

@hubermanlab Sauna alternatives for people who can't have regular acces to sauna, and whey protein intake as a way to increase protein intake while having whole food diet otherwise

The great Dr Rhonda Patrick is in the Huberman Lab podcast studio today, what would you like me to ask her?

@foundmyfitness I understand the concern about UPFs, but what about someone whose diet is otherwise based on whole foods and uses protein shakes only as a practical way to hit protein targets without excess fat or calories? Genuinely curious how you’d weigh that trade-off.

More protein doesn’t cancel out a low diet quality. Unfortunately, the “protein maxxing” trend has convinced a lot of people that it’s fine to eat ultra-processed foods as long as they’re “high protein.” But protein bars, shakes, and snacks with a long ingredient list are still processed food. If you’re going to prioritize protein, get it from whole foods first—meat, fish, eggs, dairy, and legumes—and don’t let a label of high protein become a health halo that crowds out fiber-rich plant foods and nutrient-dense animal foods.

@BrandonLuuMD What about people who fall in the middle of these two chronotypes? How would exercise timing impact their circadian rhythm?

If you're a night owl, exercise at any time of day will likely advance your circadian rhythm But if you're a morning person, only morning exercise seems to advance it (evening exercise delays it)

@temerosodeDios_ Nos han vendido que "healthy" es yogur 0%, granola y tostada integral de pavo y aguacate. Cero grasas. Pero necesitamos esas grasas y energía suficiente para que las hormonas (ciclo, estado de ánimo) funcionen bien. Resultado: desregulación, cambios de humor...

las tias tienen fobia a los carbohidratos y su fuente principal de energia es grasa poliinsaturada del aguacate. leggings de poliester a entrenar al GoYM y luego que si regla desregulada y problemas hormonales

@CoachDanGo What about chia seeds instead of psyllium?

Dan Go Glop is catching on. Low fat Greek Yogurt, whey protein, psyllium husk, and fruit. High protein, moderate fiber, and nutrient dense. Looks like glop but tastes delicious.

Replacing artificial office light with natural daylight improves glucose and fat metabolism. Adults who were exposed to natural daylight during office hours (by sitting near a window) spent 8% more time in a normal glucose range than when they were exposed to artificial, static "office lighting" during the day, even when average daily glucose levels weren't different. Natural light also shifted metabolism toward greater daytime fat oxidation (less reliance on carbs), especially around lunchtime. And in muscle, it reset skeletal muscle clock genes, which are key regulators of metabolic function, shifting their peak activity nearly an hour earlier. All of this occurred without any change in diet, meal timing, physical activity, or sleep. Adjusting just one environmental factor, daytime lighting, measurably altered glucose regulation and daytime fuel metabolism within a week, underscoring the profound impact aligning our circadian rhythm has on metabolism.

Link to studies: sciencedirect.com/science/articl… pubmed.ncbi.nlm.nih.gov/26121498/ journals.uchicago.edu/doi/full/10.10… nature.com/articles/s4159…

7/ The fix is simple (but not easy): 🚫 Silence or turn off completely 🚫 Out of sight AND out of reach 🚫 Different room if possible ✅ Schedule specific times to check Stop letting your phone rent space in your brain for free and protect your attention.

1/7 We check our phone 85 times a day, even in the middle of the night. We can't leave home without it. But here's what @hubermanlab, @BrandonLuu and others have been warning us about: the mere presence of a smartphone can quietly tax attention. 🧵