Richard Collier

For about a decade, I’ve been showing these two slides at conferences. Two hunter-gatherer populations (Hadza and Tsimane), likely the closest living humans to our Paleolithic ancestors. Diet: • 65–70% carbohydrates • 15-20% protein • 10–15% fat • ~13% lower daily caloric intake than the US population Daily movement: • 115–135 minutes per day • 6–12 km of walking Health outcomes: • Obesity: ~2% • Type 2 diabetes: ~1% • Cardiovascular disease: among the lowest ever observed This is not a low-carbohydrate population. The difference is metabolic fitness. When mitochondria are continuously stimulated by daily movement, carbohydrates can be oxidized (burnt). When movement disappears, fuel oxidation fails and metabolic disease emerges. The debate should not be low-carb vs high-carb. That debate has failed to solve obesity or type 2 diabetes for decades. The real question is: Can your mitochondria still do their job? #MitochondrialFunction #MetabolicFitness #MetabolicFlexibility #PhysicalActivity

@SirenSeiler @StephenSeiler Truly he’s inspiring… a definitely a model to aspire to! 👍🏻👏🏼🎂

Happy Birthday to the fittest 60-year old I know @StephenSeiler !🎉😁 Here👇🏻chilling at 1:57 min/500m pace during a full Hyrox simulation together this summer💪🏻 It’s pretty cool to still be able to run, lift, ski, row++ together!

@Alan_Couzens Hopefully my post hand surgery end is in sight so that I can get back on the bike and lifting too. Please Alan, I’d very much value your opinion whether you think I should use the CTL figure which includes my daily walks or not? At least that’s not gone down quite as far 🥺 🙏

Zone 1 for cardiovascular health 🫀 Zone 0 for metabolic health 🔥 You need both.

@BeerChannel Get well soon Brad. I suppose I’ll have to make do with reading from my latest Kindle purchases (ps sorry it’s Kindle - I know you make b. all on those purchases 😢)

Hey everyone – afraid to say there's no podcast today as Brad is ill. Let's all wish him well, and crack a beer at 5pm anyway.x

@Alan_Couzens ps still sharing it with my coaching group 😉🤣

@Alan_Couzens I actually LOL… but I get the metaphor

You can't make up for a lack of low-intensity movement with high-intensity exercise... It's like swapping out drinking water with taking showers - they might be related, but they do different things!

@Alan_Couzens C

The 5 year plan: If you've spent multiple years not moving the amount you should, it's going to take time to build up to it. Building: 1/ The physical capacity. 2/ A lifestyle that supports it. You can't reach your destination overnight, but you can change your ship's heading

@Alan_Couzens Thankyou to whoever sent the email, & thank YOU for deciding to come back & share your pearls of wisdom. Though I can no longer share them via the tech I still unashamedly take screenshots & share those with my coaching group 🫣🙏

Why am I back? I got a really nice email from someone who told me what a difference my little tweets made to their life🙏 And it got me thinking🤔 Even if I don't agree with Elon, there are still a lot of ppl here And, if my mission is to help ppl, I need to show up here too

Bike Week in the UK open.substack.com/pub/richardcol…

@PassPixi I bought mine & the front & back cameras in a case of “horse’s bolted”… but haven’t been hit again since having them 🤞🏼

Carrot… and stick. Deterrence works if you advertise

@PassPixi I received mine just a few days ago. Having worked out where to put it so it’s not too close to my mobile 📱 (I don’t usually have any sort of bag when riding) here’s hoping it does as good as job as that one 🤞🏼

That’s one well-used PassPixi. Great to hear it’s helping

@AnastasiosMakr4 @DrRajacobs @doctorinigo @GeorgeABrooks3 & as an extremely lowly coach, how do I navigate around this in an industry which is still stuck in the dark ages where all wearable devices still use 220-age to set HR “training zones” 😫😭

@AnastasiosMakr4 @DrRajacobs Surely this aligns with something that @doctorinigo posted about only recently ref the research of @GeorgeABrooks3 re. existence (not) of AT but rather increasing glycolysis (no aerobic vs anaerobic) until finally phosphocreatine (the only truly anaerobic metabolic process

Do metabolic “thresholds”/ sudden breakpoints exist? Is there an on/off switch in glycolysis or the LD enzyme? Is there an on/off switch on La diffusion or a “passage” from aerobic to anaerobic metabolism in the muscle fiber? Is this what blood La behaviour tells us?

@doctorinigo @pkedrosky Bearing all of this in mind (ie accepting that it’s what’s actually going on 👍🏼). Is there a “corrected” version of this well known graph anywhere?

@pkedrosky Thank you Paul! It has been long overdue to name these metabolic processes correctly

I didn’t realise it was world bicycle day, just a normal day then 😉 #rideon

Back then this chap was just COG BS 😉 he's come rather a long way since, now being lead coach at IPT Pro cycling team. I could do with some more of that input these days - getting old 🤣. All the best for the team in the Giro mate @thebigchainring @IsraelPremTech #GirodItalia

@Alan_Couzens @nicktehwalrus Now wouldn’t that be amazing! Go in fasted to get your RMR (obvs before your 🍦)… do the full gamut to earn your extra scoop 😂

@nicktehwalrus And if your VO2max is under 50, all you get is vanilla (there will be a met-cart on site 😊)

My ice cream store wouldn't have those little flavor samples. 🍨 Those people who keep asking to sample all the different flavors are irritating. Pick a flavor and commit. (This tweet's not about ice cream)

@GoToGrandCanyon @Alan_Couzens You definitely win on the surrounding countryside 😱

FYI, my patented blocking formula (and my key to survival on this platform to this point)... Chance of block = irritation/(education + entertainment + animal pics) So... a) For those heavy on the numerator and light on the denominator, your time in this corner of the twitterverse will be limited. b) If you're going to be irritating, you'd better know what you're talking about or have a cute dog 🐶 #WouldRecommend

@Alan_Couzens Not that I need another reason to love him…but 😂

This: