mc

54 posts · 63,815 views

Hi. thanks for poking behind the covers. I'm a phd/Reader in Computer Science/Human Computer interaction with a strong interest in how we would design information systems like the Web to support Quality of Life deliberately - that means for me, learning more about human performance -related research. b2d is me passing along what i find for anyone else interested in this space, foo.

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  • May 2, 2013
  • 07:51 AM
  • 336 views

M'eye New Workout Reset: eye work as active recovery

by mc in begin to dig (b2d)

hypothesis: Use of recovery periods between weight sets can be used for vision work as form of active recovery to improve strength, vision and recovery technique. ... Read more »

Andersson H, Raastad T, Nilsson J, Paulsen G, Garthe I, & Kadi F. (2008) Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery. Medicine and science in sports and exercise, 40(2), 372-80. PMID: 18202563  

Davis WJ, Wood DT, Andrews RG, Elkind LM, & Davis WB. (2008) Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set. Journal of strength and conditioning research / National Strength , 22(1), 212-25. PMID: 18296978  

Micklewright, D., Beneke, R., Gladwell, V., & Sellens, M. (2003) BLOOD LACTATE REMOVAL USING COMBINED MASSAGE AND ACTIVE RECOVERY. Medicine , 35(Supplement 1). DOI: 10.1097/00005768-200305001-01755  

Suzuki M, Umeda T, Nakaji S, Shimoyama T, Mashiko T, & Sugawara K. (2004) Effect of incorporating low intensity exercise into the recovery period after a rugby match. British journal of sports medicine, 38(4), 436-40. PMID: 15273179  

  • April 22, 2013
  • 07:09 PM
  • 364 views

Focus on Manual Skill or Action to Restore Slightly Shredded Soul

by m.c. in begin to dig (b2d)

This is the unexpected story of working to find a path to restore some shredded soul, not through power lifting masses of weights, or sprinting all out till wiped out, but through Sharpening knives, grinding coffee beans - both by hand - making espresso on the stove, latte art - all manual, all small tasks, small skill focus, all about practice of motor learning or just small motor actions as a quest to reduce stress right now.

Often, working out sits in this place, but i feel a little too dr........ Read more »

Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2004) Neuroplasticity: Changes in grey matter induced by training. Nature, 427(6972), 311-312. DOI: 10.1038/427311a  

Holzel, B., Carmody, J., Evans, K., Hoge, E., Dusek, J., Morgan, L., Pitman, R., & Lazar, S. (2009) Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 11-17. DOI: 10.1093/scan/nsp034  

  • July 22, 2012
  • 07:48 PM
  • 630 views

Getting leaner with Brown Fat, Thermogenisis and Chilli Sauce?

by mc in begin to dig (b2d)

Is hot sauce hot enough to burn fat? Maybe - if we have "active" brown fat.


A lot of us look for ways to boost fat burning or to stop fat from being created in the first place on our quest for getting lean and staying lean. Alpha lipoic acid from 800mg [1] to 1800mg a day [2], alpha lipoic acid with CoQ10 even [3] looks at interrupting fat creation. Then there's thermogenisis, getting some heat up in the system to burn fat mobilized for use as energy. There are a number of fo........ Read more »

Carbonelli MG, Di Renzo L, Bigioni M, Di Daniele N, De Lorenzo A, & Fusco MA. (2010) Alpha-lipoic acid supplementation: a tool for obesity therapy?. Current pharmaceutical design, 16(7), 840-6. PMID: 20388095  

Koh EH, Lee WJ, Lee SA, Kim EH, Cho EH, Jeong E, Kim DW, Kim MS, Park JY, Park KG.... (2011) Effects of alpha-lipoic Acid on body weight in obese subjects. The American journal of medicine, 124(1), 850-8. PMID: 21187189  

Snitker S, Fujishima Y, Shen H, Ott S, Pi-Sunyer X, Furuhata Y, Sato H, & Takahashi M. (2009) Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. The American journal of clinical nutrition, 89(1), 45-50. PMID: 19056576  

Galgani JE, Ryan DH, & Ravussin E. (2010) Effect of capsinoids on energy metabolism in human subjects. The British journal of nutrition, 103(1), 38-42. PMID: 19671203  

Ouellet V, Labbé SM, Blondin DP, Phoenix S, Guérin B, Haman F, Turcotte EE, Richard D, & Carpentier AC. (2012) Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans. The Journal of clinical investigation, 122(2), 545-52. PMID: 22269323  

Yoneshiro T, Aita S, Matsushita M, Kameya T, Nakada K, Kawai Y, & Saito M. (2011) Brown adipose tissue, whole-body energy expenditure, and thermogenesis in healthy adult men. Obesity (Silver Spring, Md.), 19(1), 13-6. PMID: 20448535  

  • August 21, 2011
  • 09:34 PM
  • 1,110 views

Is 10k steps a day Really a Magic Health Bullet

by mc in begin to dig (b2d)

We hear a lot about the value of getting ten thousand steps a day. Pedometers are being sold increasingly as a way to track progress towards that magic 10k. But is there any basis in this assertion of ten thousand steps that something wonderful happens at 10k that doesn't anywhere before (or after)? And are all such steps in that 10k created equal? Are all or any of these steps the same as NEPAs or non-exercise physical activity (overview here at nopain2.org)- the movement carried out over........ Read more »

Tudor-Locke C, Craig CL, Aoyagi Y, Bell RC, Croteau KA, De Bourdeaudhuij I, Ewald B, Gardner AW, Hatano Y, Lutes LD.... (2011) How many steps/day are enough? For older adults and special populations. The international journal of behavioral nutrition and physical activity, 8(1), 80. PMID: 21798044  

Tudor-Locke C, Craig CL, Beets MW, Belton S, Cardon GM, Duncan S, Hatano Y, Lubans DR, Olds TS, Raustorp A.... (2011) How Many Steps/day are Enough? For Children and Adolescents. The international journal of behavioral nutrition and physical activity, 8(1), 78. PMID: 21798014  

  • July 20, 2011
  • 09:53 PM
  • 1,340 views

Mick WIlkinson Part II: the sensitive sole of barefoot running

by mc in begin to dig (b2d)

For Dr. Mick Wilkinson barefoot running has got to have sole. More than just moving joints cuz their designed to move is to consider the surface of the foot, and what it's designed to do, and how that actually also needs to inform movement - and how movement is changed because of this feedback.... Read more »

Divert, C., Mornieux, G., Freychat, P., Baly, L., Mayer, F., & Belli, A. (2008) Barefoot-Shod Running Differences: Shoe or Mass Effect?. International Journal of Sports Medicine, 29(6), 512-518. DOI: 10.1055/s-2007-989233  

Lieberman, D., Venkadesan, M., Werbel, W., Daoud, A., D’Andrea, S., Davis, I., Mang’Eni, R., & Pitsiladis, Y. (2010) Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature, 463(7280), 531-535. DOI: 10.1038/nature08723  

Robbins SE, Gouw GJ, & Hanna AM. (1989) Running-related injury prevention through innate impact-moderating behavior. Medicine and science in sports and exercise, 21(2), 130-9. PMID: 2709977  

  • June 8, 2011
  • 04:41 PM
  • 712 views

Fat Tea: like guiness but tea (Including a descant on fat types like coconut oil)

by mc in begin to dig (b2d)

There's an old saw about Guiness - it's the beer that drinks like a meal. If one's passion is more towards tea, and we're keen to get our protein and fats in, and also want to enhance our satiety, and maybe improve our energy expenditure, i may have a drink for you: Fat Tea, with some research on why Fat is Good... Read more »

Butler G, Stergiadis S, Seal C, Eyre M, & Leifert C. (2011) Fat composition of organic and conventional retail milk in northeast England. Journal of dairy science, 94(1), 24-36. PMID: 21183013  

Ellis KA, Innocent G, Grove-White D, Cripps P, McLean WG, Howard CV, & Mihm M. (2006) Comparing the fatty acid composition of organic and conventional milk. Journal of dairy science, 89(6), 1938-50. PMID: 16702257  

Marie-Pierre St-Onge and Aubrey Bosarge. (2008) Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621-626. info:other/NIHMS201761

  • June 8, 2011
  • 11:41 AM
  • 743 views

Fat Tea: like guiness but tea (Including a descant on fat types like coconut oil)

by mc in begin to dig (b2d)

There's an old saw about Guiness - it's the beer that drinks like a meal. That can certainly be true. But if one's passion is less for beer, and say, more towards tea, and let's also say we're keen to get our protein and fats in, and also want to enhance our satiety, and maybe improve our energy expenditure, i may have a drink for you. To the best of my knowledge, i think i've concocted this, and call it Fat Tea.

Fat Tea consists of 


The makings of Fat Tea: black tea, organic
whole milk........ Read more »

Butler G, Stergiadis S, Seal C, Eyre M, & Leifert C. (2011) Fat composition of organic and conventional retail milk in northeast England. Journal of dairy science, 94(1), 24-36. PMID: 21183013  

Ellis KA, Innocent G, Grove-White D, Cripps P, McLean WG, Howard CV, & Mihm M. (2006) Comparing the fatty acid composition of organic and conventional milk. Journal of dairy science, 89(6), 1938-50. PMID: 16702257  

Marie-Pierre St-Onge and Aubrey Bosarge. (2008) Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621-626. info:other/NIHMS201761

  • March 19, 2011
  • 01:50 PM
  • 2,214 views

Got a side stich? Might be time to check your Thoracic Mobility.

by mc in begin to dig (b2d)

Most folks who've gone for a run - sometimes a bike or horseback ride - have had a side stich, or cramp in the side. Turns out there's a formal name for this experience: exercise related transient abdominal pain (ETAP).  Numerous theories have been proposed about the cause of ETAP, from blood flowing into the diaphram (nope) to ligaments among viscera getting shaken (nope), to muscle cramp (amazingly not). These theories are reviewed in an overview of ETAP from 2009 (Muir09). Turns out, th........ Read more »

  • March 13, 2011
  • 11:38 AM
  • 1,858 views

Different Speeds have Different Meanings in our Bodies' Performance in Pain

by mc in begin to dig (b2d)

Every little thing in the complex systems that are us seems to impact every other thing - or at least a whole lot of other things.  Take speed.  Have you ever tried to do a familiar movement either really fast or really slow? Say whipping an egg in a bowl, making a shoulder circle, lifting a knee up and down. Speed changes performance, doesn't it? Something else we've seen change performance is pain: pain will change event what muscles get recruited,when performing an action. Recent r........ Read more »

Tsatalas, T., Giakas, G., Spyropoulos, G., Paschalis, V., Nikolaidis, M., Tsaopoulos, D., Theodorou, A., Jamurtas, A., & Koutedakis, Y. (2010) The effects of muscle damage on walking biomechanics are speed-dependent. European Journal of Applied Physiology, 110(5), 977-988. DOI: 10.1007/s00421-010-1589-1  

  • November 20, 2010
  • 01:03 PM
  • 1,191 views

Flu Fighting: Just Wash Your Hands - Often?

by mc in begin to dig (b2d)

There's a lot of information out there suggesting that we should get a flu shot.
But is that being proposed as a bigger single factor solution than it really may be? Are we perhaps getting distracted into thinking this is a better solution than something cheaper and simpler - like getting more rest, eating better, and in particular during flu season, washing our hands frequently? Here's a bit of an overview on why where and how getting some new habits around hands may be a pretty healthy happy ........ Read more »

Cannell, J., Zasloff, M., Garland, C., Scragg, R., & Giovannucci, E. (2008) On the epidemiology of influenza. Virology Journal, 5(1), 29. DOI: 10.1186/1743-422X-5-29  

Jefferson T, Del Mar C, Dooley L, Ferroni E, Al-Ansary LA, Bawazeer GA, van Driel ML, Nair S, Foxlee R, & Rivetti A. (2010) Physical interventions to interrupt or reduce the spread of respiratory viruses: a Cochrane review. Health technology assessment (Winchester, England), 14(34), 347-476. PMID: 20648717  

Savolainen-Kopra, C., Haapakoski, J., Peltola, P., Ziegler, T., Korpela, T., Anttila, P., Amiryousefi, A., Huovinen, P., Huvinen, M., Noronen, H.... (2010) STOPFLU: is it possible to reduce the number of days off in office work by improved hand-hygiene?. Trials, 11(1), 69. DOI: 10.1186/1745-6215-11-69  

  • November 3, 2010
  • 09:13 AM
  • 1,449 views

Cola Drinking Frequency Associated with Risk of Metabolic Syndrome

by mc in begin to dig (b2d)

Metabolic Syndrome (MetS) is a condition we hear about increasingly that relates usually to pre-diabetes (type II), obesity and other factors that create a perfect storm of mainly lifestyle-oriented disease.A recent report that looked at a survey of near 18000 people in Norway shows a pretty strong correlation between something as simple as cola consumption and MetS.The simple take away is: drinking more than one glass of cola a day, coupled with ANY of the risk factors associated with MetS mean........ Read more »

  • October 25, 2010
  • 08:48 AM
  • 1,088 views

50% Lower cal MIXED carb with Moderate Protein better than Higher Carb alone for Endurance

by mc in begin to dig (b2d)

Want to stay out on your bike longer? There's a nice new study that has entered the energy drink fray, returning to the question of what's a ratio of protein to carbs that's optimal? In this case one measure of optimal is Time to Exhaustion or TTE. Also checked is optimal for what level of effort (below or near ventilatory threshold or VT). Turns out that half the calories (of the right blend of... Read more »

Ferguson-Stegall L, McCleave EL, Ding Z, Kammer LM, Wang B, Doerner PG, Liu Y, & Ivy JL. (2010) The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. Journal of strength and conditioning research / National Strength , 24(10), 2577-86. PMID: 20733521  

Martínez-Lagunas V, Ding Z, Bernard JR, Wang B, & Ivy JL. (2010) Added protein maintains efficacy of a low-carbohydrate sports drink. Journal of strength and conditioning research / National Strength , 24(1), 48-59. PMID: 19924010  

  • October 25, 2010
  • 08:46 AM
  • 1,029 views

50% Lower cal MIXED carb with Moderate Protein better than Higher Carb alone for Greater Endurance

by mc in begin to dig (b2d)

Want to stay out on your bike longer? There's a nice new study that has entered the energy drink fray, returning to the question of what's a ratio of protein to carbs that's optimal? In this case one measure of optimal is Time to Exhaustion or TTE. Also checked is optimal for what level of effort (below or near ventilatory threshold or VT). Turns out that half the calories (of the right blend of carb types with protein) can give greater, go longer, harder results.

The authors of this study man........ Read more »

Ferguson-Stegall L, McCleave EL, Ding Z, Kammer LM, Wang B, Doerner PG, Liu Y, & Ivy JL. (2010) The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. Journal of strength and conditioning research / National Strength , 24(10), 2577-86. PMID: 20733521  

Martínez-Lagunas V, Ding Z, Bernard JR, Wang B, & Ivy JL. (2010) Added protein maintains efficacy of a low-carbohydrate sports drink. Journal of strength and conditioning research / National Strength , 24(1), 48-59. PMID: 19924010  

  • October 20, 2010
  • 09:50 AM
  • 1,291 views

We're Walking Here - and feeling much better as a result: walking to rep in performance improvements

by mc in begin to dig (b2d)


Walking is an action most of us take for granted. It's such an automatic, effortless, thoughtless practice that we tend to forget it's actually a learned, practiced, skill. But it's this natural effortlessness of this deeply rep'ed & acquired practice that makes it so valuable for locking in better movement practice - what we practice when say working with a coach to tune dynamic joint movements... Read more »

  • October 13, 2010
  • 02:59 PM
  • 1,243 views

Caffeine makes us Crazy - or at least messes with our sleep

by mc in begin to dig (b2d)

i *love* good coffee. You? Do you know how you react to coffee? Do you find caffeine keeps you awake/alert? Yes? or maybe you find it doesn't affect your getting to sleep? We know that the magic in coffee is caffeine. Guess what? apparently whether or not we can fall asleep with caffeine is less of an issue than what it does to our sleep quality, in particular, our deep sleep state. That is, it ... Read more »

  • September 18, 2010
  • 01:16 PM
  • 1,438 views

Pick it Up. Again. Research poses correlation of resistance training reps to motivation type.

by mc in begin to dig (b2d)

Do you think someone who is extrinsically motivated (i want to win a gold medal) vs intrinsically motivated (i want to be the best i can be) is more or less likely to do more or less resistance work?

Yes, that's a question that's been asked in a recently published study on who uses fitness centers. The authors' abstract reads:

There is a need to better understand the behavior and sense of ... Read more »

Kathrins BP, & Turbow DJ. (2010) Motivation of fitness center participants toward resistance training. Journal of strength and conditioning research / National Strength , 24(9), 2483-90. PMID: 20802286  

Cox CL. (1985) The Health Self-Determinism Index. Nursing research, 34(3), 177-83. PMID: 3846926  

  • August 20, 2010
  • 10:33 AM
  • 1,232 views

Cocoa drink reduces DOMS. Really? Well, Maybe...

by mc in begin to dig (b2d)

What if cocoa in a drink of protein and carbs could mitigate DOMS - delayed onset muscle soreness? This is what researchers in a newly published Aug 2010 study have explored. And thank goodness, since most of us have struggled with DOMS at one time or another - new routine and next day or next few days our muscles pay for it. We walk like cowboys coming off a long jaunt in the saddle. Could ... Read more »

Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, & Stager JM. (2006) Chocolate milk as a post-exercise recovery aid. International journal of sport nutrition and exercise metabolism, 16(1), 78-91. PMID: 16676705  

Wiswedel, I., Hirsch, D., Kropf, S., Gruening, M., Pfister, E., Schewe, T., & Sies, H. (2004) Flavanol-rich cocoa drink lowers plasma F2-isoprostane concentrations in humans. Free Radical Biology and Medicine, 37(3), 411-421. DOI: 10.1016/j.freeradbiomed.2004.05.013  

Green MS, Corona BT, Doyle JA, & Ingalls CP. (2008) Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. International journal of sport nutrition and exercise metabolism, 18(1), 1-18. PMID: 18272930  

  • August 12, 2010
  • 01:15 PM
  • 1,127 views

The Eyes Have It - sometimes: using eye position to enhance strength

by mc in begin to dig (b2d)

I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter about his experience using eye position in the kettlebell press. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice, but also how that support is variable depending on rather a lot else going on in our sensory-motor system, or where the issues are in a complex movement. So let's look at eye position and postural reflexes and how they support m........ Read more »

  • August 12, 2010
  • 10:21 AM
  • 856 views

The Eyes Have It - sometimes: using eye position to enhance strength

by mc in begin to dig (b2d)

I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter (issue 209, 08/09/10) about his experience using eye position in the press. Geoff is the author of Kettlebell Muscle. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice. That support is rather dependent on where and how in a compound move it's being used, and also what else may be happening in our somato-sensory systems. So let's look at eye position an........ Read more »

  • July 27, 2010
  • 08:46 AM
  • 1,130 views

Head Shift: Why not look for More Time to Move rather than as Little as Possible?

by mc in begin to dig (b2d)

Maybe we should seek to move more rather than the least amount possible in a week. Maybe that's a much better place to be. Let's consider why that might help us out in so many parts of our lives, and the research that supports it. This proposal is set against popular approaches to fitness. Lots of folks celebrate ways for us to "take less time" to work out. After all, there's more to life than ... Read more »

Eveland-Sayers BM, Farley RS, Fuller DK, Morgan DW, & Caputo JL. (2009) Physical fitness and academic achievement in elementary school children. Journal of physical activity , 6(1), 99-104. PMID: 19211963  

Baker LD, Frank LL, Foster-Schubert K, Green PS, Wilkinson CW, McTiernan A, Plymate SR, Fishel MA, Watson GS, Cholerton BA.... (2010) Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Archives of neurology, 67(1), 71-9. PMID: 20065132  

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