There’s some mechanistic overlap, but generally two distinct pathways.
Fasted cardio tends to create more (& more robust) mitochondria via the biogenesis route. Also serves as a much more effective tool (one of the most overall) for increasing metabolic flexibility + sensitizing insulin/leptin signaling allowing for more efficient fuel partitioning (i.e. sending energy to muscle + liver glycogen rather than being stored as fat). That’s really the tip of the iceberg with it without even getting too deep into the neurocognitive benefits + other cardiometabolic ones.
Sauna/steam/any sort of passive heat therapy…think of it as a supplement. The main mechanism is through the stimulation of heat shock proteins (which we can get through hard cardio training sessions). The HSP act as anti-inflammatory agents which make passive heat great for recovery. However, a lot of the cardiorespiratory benefits are relatively small compared to even Z2 training. And if any, it’s largely due to the increase in energy expenditure and elevated HR.
Underlying point: passive heat is not a substitute, but a supplement to cardio training.
Great article Phys. I’m moving into a new apartment in a Month and want to dial in light architecture for circadian rhythm and overall health. Do you have good recs on lights/bulbs/etc beyond the chicken lamp?
Leave a book you already read in the bathroom, read it again instead of looking at your phone.
I can’t tell you how many times I’ve reread books simply because the same ones were kept in the bathroom in the course of my childhood.
Why can't you tell me?
Too many times to count 😂
More gold Phys
Thank you for creating this post. Lots of great information here.
A goldmine here
Would fasted cardio and a steam room have the same benefit?
There’s some mechanistic overlap, but generally two distinct pathways.
Fasted cardio tends to create more (& more robust) mitochondria via the biogenesis route. Also serves as a much more effective tool (one of the most overall) for increasing metabolic flexibility + sensitizing insulin/leptin signaling allowing for more efficient fuel partitioning (i.e. sending energy to muscle + liver glycogen rather than being stored as fat). That’s really the tip of the iceberg with it without even getting too deep into the neurocognitive benefits + other cardiometabolic ones.
Sauna/steam/any sort of passive heat therapy…think of it as a supplement. The main mechanism is through the stimulation of heat shock proteins (which we can get through hard cardio training sessions). The HSP act as anti-inflammatory agents which make passive heat great for recovery. However, a lot of the cardiorespiratory benefits are relatively small compared to even Z2 training. And if any, it’s largely due to the increase in energy expenditure and elevated HR.
Underlying point: passive heat is not a substitute, but a supplement to cardio training.
Great answer and clarification, thank you!
Chewing gum is now a petrochemical plastic. Stick to beeswax
Yeah time to log off man
Great article Phys. I’m moving into a new apartment in a Month and want to dial in light architecture for circadian rhythm and overall health. Do you have good recs on lights/bulbs/etc beyond the chicken lamp?