This Could Be Stopping Your Performance...
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- Опубліковано 29 сер 2024
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About Neill Stanbury: neillsbikefit....
About the RCA: roadcyclingaca...
Jack Kruse: jackkruse.com
Andrew Huberman: hubermanlab.com
Expert Bike Fitter and physiotherapist Neill Stanbury takes us down a very interesting topic on how sleep effects us more than you might think. Learning more about this and how much day and night has an impact on us, there may be more to this subject than once thought...
#cycling #bike #fit
I'm a physiologist. I've published quite a few papers on circadian rhyhms. I totally agree that quite a few aspects of modern light exposure disrupt sleep. And there is evidence that sleep disruption affects appetite and causes all sorts of disruptions that temp to promote obesity. But, bear in mind that the effects of direct sunlight on thermoregulation is likely to cost a lot more energy than it generates. Things are complicated.
This is quite interesting from living in Finland. During the early months of winter, there is no sunlight at all, and you are enshrouded in darkness and coldness. Dairy products are popular, and, I would argue, essential, because of the calories, good fat, and especially vitamin D (people also take vitamin D pills). You also eat A LOT more, I mean easily 500+ calories when it's like -25C and dark, which is no wonder why meat and fish are so important in cultures living in colder climates. In contrast, summer is light all day and people just do not sleep as much and are active all day. Vegetables, fruit, and berries become much more popular food choices.
I'm in Scotland, not as dark in winter we keep 6hrs daylight at the peak but I supplement with 4000IU's D3/100mcgK2 in the summer, and double that in the 6 months of winter. At our latitudes the sun has a really minimal benefit to D3 all year round (Think I saw a video by Dr Ryan Cole who stated the 37th parallel and above was D3 deficient, obviously progressively worse the further North...I'm at 57N)
Fins consume a lot of dairy and have terrible bone density. Dairy is a piss pour source of bioavailable calcium for humans
There is no way the effect is anywhere near that pronounced. If it was it would be common knowledge and not something you about read for the first time in current scientific publications. You eat more because it is colder not because of less "photosythesis".
@@williwacker2774 I never said that you eat more because of less photosynthesis.
I appreciate your initial point regarding the impact of light on our circadian rhythm. However, I must express my concerns about your second point, which appears to be promoting pseudoscientific ideas from individuals who may be misusing their credentials. I would greatly appreciate it if you could provide a link to a peer-reviewed paper on photosynthesis in humans, although I have strong doubts regarding its existence.
neill told me about this in a bike fit a couple months ago and it was a convo that really stuck with me so I tried it - I generally harvest energy from food due to being very pale, but I started sitting in the sun in the morning/arvos and instantly feel more energised during my day
Awesome content, so much to learn. Keep it coming Cam and Neil. Keep it short like this instead of long podcast style. So much easy to share and use it as reference. I have the same experience cycling in the sun, crazy.
Another very important factor is that exposure to sunlight makes the body produce vitamin D. There is a high prevalence of vitamin D deficiency among people living in northern climes particularly in winter time. Six years after finishing treatment for prostate cancer I have nnot fully regained my strength. The oncologist dismissed my concerns teling me I'm just getting older. I've been a keen racing cyclist since my early 20s and I'm 71 now. But I've underperformed badly since finishing treatment. Five months ago I saw my doctor and explained that I lacked strength and was a bit depressed. He ran blood tests and found I was seriously deficient in vitamin D. He put me on a course of vitamin D3 and within weeks I improved considerably. My strength increased, my mood lifted, my breathing under training load improved and my hair thickened. My strength isn't back to normal yet but I am much improved. All the issues I listed here are symptoms of Vitamin D deficiency. Well worth getting a blood test if you're having problems.
Great video, it’s amazing how we have taken so long to realise that all the things we have put in place to provide us with comfort and convenience have essentially stopped us living as we should, get out in the sun, sleeping well and eating fresh whole foods seem to be the keys to a healthy life.
The problem is integrating these with the requirements of whatever job you have and of course other life commitments, but at the very least doing what you can is surely worthwhile.
That should have come out 6 months ago when Spring started in Germany ;-) fascinating stuff guys. Thanks
Me watching this on a 50 inch tv at 1 am. 😂 I used to work overnight shifts so I bought blackout curtains. Made a huge difference in sleeping during the day. However once I stopped working that job. I wondered why I had such low energy and would sleep so late and not want to leave my room. Turns out it was the curtains. Now I leave some light come through and hit me in the face in the morning. I wake up earlier and have more energy. I need to make a better effort at getting direct sunlight though. You don't get vitamin d through a window. Thinking back to when I was a skateboarder though I had almost infinite energy and didn't eat a whole lot. I'd skate for 8 or 10 hrs a day and feel great.
Excellent, never heard of that before I always assumed people eat less when it's warm and sunny due to "feelgood factor", and comfort eat too much when it's rubbish weather. Descending into the long, cold Scottish winter which at 57N has 6hrs of daylight at the winter solstice. Not good for sun exposure lol but just retired early so will be making sure on those rare blue sky days I'll be out for long Z2 rides. One really good side of "finishing work" is getting up when it suits me (without the "death stress" of a howling alarm) and I'll be tailoring bed time to give me the 8hrs solid ending when the sun is rising. Lucky to be rural so zero light pollution too. Can't "have it all" so will optimise the things I can control...
Love hubberman - love this stuff - over the last 15 years I have deep drives into lots of stuff on performance, food, sleep, fasting etc......not surprising really if you think about the human body and what an absolute machine it is!
Fascinating stuff. Thanks Cam and Neil. You are both important assets to our cycling community.
Skepticism meter is off the charts here. Sounds like every other pseudo optimization out there, especially the part where it's suddenly quantum science and the "I didn't get it but the science is good" part.
When jocks start saying the words “quantum physics” and “huberman” and self-proclaiming themselves as “super-nerd” and saying stuff like “the science works out” (paraphrase) i immediately think of the lexicon of both cult and big-box religion recruitment language. I guess it’s one path to a successful UA-cam channel…
Agreed. I don't want links to podcasts, I want links to peer review papers
I think this channel is great, so it's quite sad to see the bs being presented in this video. Makes me question the previous videos that I've accepted as factual before.
Funnily enough, I have always said this (with out any research to back it up). Coming from Adelaide and training a whole bunch, then moving to the northern hemisphere (nordics to make it even worse) I could feel a considerable shift in eneryg and appetite, I have always been a hungry lad, but up north I could eat constantly. As soon as I am in a sunny hot country I immediately feel less hungry and tired, its crazy.
I've heard in a Huberman podcast episode that a stable circadian rhyhm is very important and you can set your sleep cycles by viewing the sunrise and sunsets. He also mentioned that it's best to exercise directly or 3 hours or 10 hours after waking up. Can recommend that Huberman episode.
Well I commented too early xD
In Germany we get thought about this at school. 10-11'th Grade depending.
Was waiting for this video after chats with Neill a few months ago
Polar night is coming, greetings from Finland! 🫤
sitting in an office without windows l have to agree. good thing it's gonna be winter anyways and nxt spring changing work place
Nice one guys, I worked in Canada for long time and I find that I was craving for the sun, now I’m back in Vegas and let me tell ya I’m in heaven. I cycle much better in 25-32c
Love this, this is what I've observed in the summer, decreased appetite and increased strength. Cheers mate! :)
I'd think if this effect was anywhere near significant it would have been discovered way back and would be common knowledge by now.
Your an amazing Bloke Neill what next ? its a really interesting and fascinating topic thanks you as you dig deeper please add a part two of this video you get it all on RCA.
Great content, and as always, explained in a very concise way, love this kind of content. Very interesting! Thank you!
Thank you, very concise and articulate. A pleasure to listen to.
Excellent video
Great knowledge but I live in the UK and it's winter now so no more sun 😅
thanks for the introduction to this..as you said most will have heard of circadian rhythms, and perhaps mitochondria and atp..but not energy from the sun in this manner
The body is more adaptable than people realise. I work nightshifts, sleeping for four hours in the morning and four hours in the evening and my body seems happy with that routine. I get as much sunlight, particularly near-infrared light, during the day as I can, and my (Garmin-estimated) V02Max is fairly high. I do find that it goes down over the winter months, but I try to counter that, using a photobiomodulation unit.
Well if you only do night shifts then your body starts to think it's a day shift, I do two days two night and it fucks my cardiovascular system up.
@@darinsteele7091 Yes, working variable shifts does not give the body any chance of settling into a healthy routine.
Great work RCA. Another very interesting discussion which can help with that 1% of cycling to help become a better cyclist.
When you talk about red shifted light penetrating deep into your skin, I think you mean infra-red as opposed to visible or uv light. You don't necessarily need to be in direct sunlight for that as plants reflect infra-red light. In other words, you can get most of the benefit from sitting in the shade outside rather than overdoing the uv rays of direct sunlight. You probably want some direct light for vitamin d. I suggest watching some youtube videos from a channel called medcram, on the subject.
I had a 3.5-hour zone 2 ride last weekend with the last 2 hours under the heat of the sun, I was starving after.
Oh. My. Gosh. I am going to sit my wife and daughter down and FORCE them her to watch this. Pretty much everything that Neil says we should be doing, they are basically doing the opposite. Thanks, guys!! Another 👍👍
I've been following optimum light cycles for about 4 years now and have implemented Dr. Jack Kruse's teaching religiously. I live out in the Colorado country side away from EMF on 3 acres and I: watch the sunrise barefooted on the ground almost every day, watch the sunset whilst hiking with my dog, get hours of direct sun exposure on bare skin most days, never wear sunglasses except whilst cycling, use a blue blocking filter on my computer, in bed at 9:30 pm or earlier....basically everything one can do to fix their sleep through appropriate circadian light signaling. And guess what? My sleep is still not restful or very good!!!!!
That’s not where I thought that was going. 😂
Lot of weight loss for me this year in the UK. Now it's coming up to Autumn 🍁 much of my cycling is late evenings around sunset and will start to go indoors. I have noticed it's now harder to shift the weight like I was through spring and summer with similar levels of exercise and same diet. So this is kind of interesting to see. I will have to keep up with my lunchtime walks in the day and hopefully this will help 🙂🙂🙂
And I thought it was the iced coffee shot at sun up that turned the go juice on after the first 45k...😊....great to see you know where ATP comes from ...that little nano wheel building molecules 👍
Lost 3kg in 7 weeks in Italy this summer - eating way too much pizza and ice cream. Been back in the UK on a diet for 2 weeks and lost nothing.
Neill - Those are two great podcasts with Kruse and Huberman. I heard about them through Colby Pierce and think it might have been in the podcast you were on with him.
where i am, theres too much sun until ive to put on sunblock very often lol
It's a bit comical Neil that you're filming this video under artificial blue light with a mug of coffee talking about optimum circadian signaling!
So im curious is it better to use clear lenses rather than polarized lenses?
Might explain why getting some sun makes you feel better when you are sick
Nice, someone follows Andrew Huberman!
Come to Scandinavia, and you don't need to be working 'night shift' to miss the sunrise and sunset: they both don't exist for multiple months per year! 24 hour darkness! ... Yet our society parrots how we are the happiest and healthiest people on Earth. What gives?!
Chris Lilly doing bike vids I did not expect!
Oh Neil, for the better or the worst, you have just salivated the marketing department at . . . Zwift! Zwift's Indoor Sunset/Sunrise Simulator. And for those deprived at the earth's extremities, North and South Poles: Polar Solar! Oh Neil what have thou doneth?
Very cool!
Really great discussion! I've known about the influence of artificial light on circadian rhythm for many years. I'm a big advocate of blue blocker glasses (the ones that have a heavy orange tint, that full-on bandpass filter all blue light from coming through, not those clear ones that are designed to reduce eyestrain during daytime computer work). In addition to using software to dim/redden computer screens, there should also be a concerted effort to eliminate all other blue light sources in your environment. Electronics with blue LEDs are some of the worst offenders. That wavelength of light has very high photon energy. I've used a variety of methods to either block or transform the light. Black electrical tape is the easiest. Covering it with a layer or two or red automotive tail light repair tape will shift it towards a dimmer magenta color. You can also paint them with orange photoluminescent paint. This will convert the light to much softer amber color. Finally, you can also desolder the blue LEDs and replace them with amber or red colored ones.
Another thing that disrupts sleep is exposure to RF and EM fields. Your biofield will form a resonance to whatever frequency is in your nearby environment. It naturally oscillates around 7.8 Hz. When it forms a resonance with a 2.4 GHz microwave source, it ends up causing oxidative stress in the body. Always put on your phone on Airplane Mode before you go to bed (Airplane Mode actually shuts off the on-board radio electronics, unlike Silent / Do Not Disturb Mode). I would also restrict how much exposure you have to WiFi and Bluetooth devices. I would recommend using Ethernet LAN cabling instead of WiFi for any computers you use.
If you do need to use wireless devices, there are a number of harmonizers on the market that can transmute the radiation. I've studied the science behind these, what they do is they inject transverse radiation sources with the information of the torus field structure that composes the Universe. Some of these work better than others. The ones made by BioGeometry and EMF-X I've found to be effective. The man behind BioGeometry, Dr. Ibrahim Karim has demonstrated in the Swiss town of Hemberg that it was possible to completely eliminate the problems caused by cell towers that were causing problems for the residents there. If you do a search for "biogeometry hemberg" or "miracle of hemberg" you'll find more info on this.
Back to the topic of the Sun. Another thing that effects our health is solar flares. There's a number of medical journals that have articles about how this effects both our nervous systems and cardiovascular health. On days where there's heavy solar flare emissions, I often feel very tired. Geomagnetic storms (this when the plasma stream from a flare arrives about 2-3 days later and interacts with Earth's magnetic field) also can induce stress. I often feel pressure in my head when the KP Index goes above 5. Days when there's intense solar activity, I treat more like recover days, and opt for the ebike to get around.
Electrons, huh? Now I know why it feels so energizing when you get an electric shock.
I always knew I was like a plant. I've even said this before - that I love the summer in Melbourne as I'm like a plant that photosynthesises. So without knowing any science behind this, IYKYK
Hmm, maybe I should build a platform/pdium underneath my street facing window where I can sit naked in the morning and take in all that good red light from the morning sun.
What could possibly go wrong, eh?
Florida Orange Juice . . . sunshine in a bottle?
The reason so many people fit bikes by knee over pedal spindle is exponential propagation. You tell 2 friends (n=2) and they tell 2 friends (n=6) and they tell two friends… You have idiots repeating something they heard but don’t understand - it’s part of human nature. So you start in about mitochondria and Cam breaks in with “Zone 2 training is good for mitochondria”. See the parallel there???
On the topic of metabolic gains, one of the most fundamental ways to boost your VO2max is breathing thru your nose, thus avoiding mild hyperventilation thru your mouth. I am not talking marginal gains here, but major shifts. Trust me, this is going to be the next big thing in cycling. I seem to recall Pete Jacobs talking sense on this topic too. How about getting James Nestor on the podcast, author of Breath, or Patrick McKeown, author of The Oxygen Advantage? ATB, Gerlach
Got a link to any research on that?
"Trust me..." said a random Internet user.
@@discbrakefanCam and the RCA did a video about this a while back
This is very Hubermann
Is Neill Dr Karl’s son. Lol. That was impressive.
Would be interesting to hear Dr Karl’s take on this 😅
I knew that my scone was a solar panel for a cycling machine.
So what you are saying is, we are all like Superman, taking energy from the sun and our kryptonite is a bad bike fit!
You're all suffering from seasonal affective disorder..
I have always said that I am solar powered. I was right!
Wear red tinted glasses???
@8:23 Watch out plants, we're cutting you and your chlorophyll out of our energy chain.🌞
#NomMoreSalads
I work night shift but I work outside so see the sunrise everyday. I would describe myself as a mutant. I sleep on average 4 hours a day. I actually don't think sleep is that important. The sun does give you energy
Ahh don't apply sunblock
That’ll turn out just great here in Queensland…
Vitamin D is key to main good performance. I've been a keen cyclist all my life. I'm 71 now. Six years ago I was diagnosed with prostate cancer. After hormone treatment and radiation therapy I'm clear now. However, the drugs caused me to put on 3 stone weight and the radiation left me weak and tired. Though I quickly lost 2 stone I have struggled to lose the remaining weight. My oncologist put my concerns about not recovering strength down to age. I knew this was wrong as the lads in my cycling group are all older than me and I went from the strongest to the weakest of them. So after 6 years of being fobbed off I had a serious chat with my family doctor as I was still weak, depressed, my hair was thinning on top and I had breathing difficulties when climbing. Blood tests showed that I was seriously deficient in vitamin D. So he put me on a course of vitamin D3. I've been taking it for almost 5 months now and the improvements are considerable. I am stronger (though not back to where I should be yet), my breathing has improved, my depression has lifted and my hair has thickened again. I limit sun block to the back of my neck, my ears and nose now. I have to repeat my blood tests later this year but although I'm not back to normal yet, vitamin D3 has made considerable improvements to my well-being.
Hi, I am Neill Stanbury. I a fizzy-oh-therapist. Do you want to make soft drinks from sunlight as you ride outdoors? Well guess what . . . Solar Cola?
So I'm basically like superman.
Yes, cherish your mitochondria. Want to know the two worst mitochondrial toxins? Fructose from sugar, honey, excessive fruit etc. Plus omega 6 linoleic acid from above all plant based oils. So for your performance, how about ditching all those gels, bars etc and skipping vegetable oils and return to good ol butter? ATB, Gerlach
Where are you getting your info mate
@@discbrakefan Dr Robert Lustig probably...Dr Paul Saladino is raising the bar on the connections between insulin resistance and seed oils containing LA/Omega 6(sunflower, canola,safflower etc all "Frankenoils" that didn't exist until very recently in human history- even "cold pressed" oils such as olive still have too much LA/Omega6)....