Please enable JavaScript.

Coggle requires JavaScript to display documents.

Medicine 3.0 - Coggle Diagram

- - - - Avg 45 year old - 40 ml/kg/min
        Elite Athlete - > 65 ml/kg/min
        Unfit - 20 ml/kg/min
      - Measured by TMT
      - Declines ~ 10 % per decade
      - Highly correlated with physical fitness & Longevity
      - Can be increased by training, no matter how Old you are
      - Typical VO2 max training lies between HIIT & Zone 2 - (4 minutes of intense activity at max pace followed by 4 minutes of Zone 2 type activity) repeated 4 - 6 times
    - - 5 Zones;
        Zone 2 -Steady Endurance training
      - Measured using RPE/Talk Test
  - - - Carrying heavy objects - Farmer's carry of half body weight in each hand & Dead Hanging
      - Rucking
      - Increasing Grip Strength
      - Pulling Motions
      - Hip-hinging movements
      - Concentric &Eccentric loading
    - - Muscle mass decline starts in 30s
        
        80 year old will have 40 % less muscle mass than he did at 25
        
        If someone is sedentary & consumes more calories muscle loss accelerates
        
        Most extreme form - Sarcopenia
      - Muscle Strength declines at 1- 3 times faster
      - Muscle Power (Strength x Speed) declines 2-3 times faster than Strength
  - - - DNS
        
        IAP
    - - Avoiding Pronation/Supination while squatting
        
        Toe Yoga
        
        Closes Eyes One foot balancing
    - - Lumbar, Thoracic & Cervical
        
        Tech Neck
        
        Cat - Cow/Chakravakasana :
    - - Scapular CARs
      - Grip Strength
        
        Finger Strength
      - Farmer's Carry
    - - Hip-Hinging
- - - - CR Calorific Restriction
        
        Most efficient, used by Body builders
        
        Lose fat, not muscle
        
        Protein
        
        0.8g/kg/day requisite dosage
        
        Above 3.7 g/kg/day harmful for kidneys
        
        Plant proteins is tied up in indigestible fiber and hence less bio-available for humans vis-a-vis meat & whilst this can be overcome by cooking the distribution of amino acis in plant protein is not same as in animal protein. Hence achieving protein dosage from plant is less efficient
        
        Fat
        
        High Calorific content & Raises LDL
        
        SFA
        
        PUFA
        
        Omega 3 EPA,DHA & Omega 6 ALA
        
        MUFA
        
        All foods contain different proportions of both saturated & unsaturated fats
        
        Count every Calorie; Clinically proven with 'Monkey' studies that it increase longevity, helps avoid diabetes, metabolic disorder,cancer etc
        
        Based on the premise that Quality of food matters more than quantity
      - DR - Diet Restriction
        
        Used by Common folks - eg Don't eat sweets or Don't eat red meat
        
        Risk - You may still be eating a lot of calories- For eg - Vegans eating lot of lettuce
        
        Can be made highly individualised- Ketogenic, Cut out Carbs, Cut out Alcohol
        
        Using CGM - Continuous Glucose Monitoring tools helps
      - TR Time Restriction
        
        Intermittent Fasting
        
        May end up protein deficient - very difficult to load up on protein in less time
        
        Advantages - insulin levels drop; Mtor -pro growth & pro ageing pathay is turned down, liver is emptied of fat; autophagy accelerates
- - - - Light NREM
      - Deep NREM
    - - Dream phase
  - - - Morphine extracted from opium poppy named after Morpheus - the Dream God
      - Ambien did $4B business
      - Current sleep US medication market is $28B
  - - - Step 2 - Assess Sleep Habits
        
        Long term sleep assessment
        
        Measurement of HRV etc during sleep
        
        Step 3
        
        Stop Alcohol
        
        Dont eat anything 3 hrs before sleeping
        
        Abstain from electronics exposure
        
        Spend time in sauna/hot tub
        
        Darken Room
        
        Reduce temperature
        
        Fix wake up time
        
        Don't obsess over Sleep
- - - - Addiction - Vices, drugs or even work, exercise, perfection
      - Co-dependency - excessive psychological reliance on another person
      - Habituated Survival Strategies - propensity to anger and rage
      - Attachment Disorders - difficulty forming relationships with others
  - - - Breaks the chain reaction of Negative Stimulus --> Negative emotion --> Negative thought --> Negative Action
      - 4Pillars
        
        Emotional Regulation
        
        Distress Tolerance
        
        Inter-personal Effectiveness
        
        Self-management