Top 10 healthy aging determinants, intermittent fasting effect on performance, and more coming at you in this week’s Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio we’ve got over 200 courses slated for 2023, check out our Upcoming Dates and Locations to reserve your spot!
Does it impair performance?
No, in fact perhaps the opposite. 4 weeks of 16 hours fasted/8 hour eating window in a study of 12 “middle-aged” (40-60) cyclists significantly improved fat mass oxidation, reduced total fat mass (~5.5 lbs.), and reduced blood pressure (-8 mmHg systolic & -4 mmHg diastolic). In addition, 10 km cycling time trial reduced by 2 minutes in fasting group at the conclusion of the study. Of note, the fasting group saw no reduction in lean muscle mass despite losing ~5.5 lbs. of body fat.
This paper definitely challenges the notion that athletes need to eat at regular intervals to maintain lean mass and optimal performance.
You gotta love a top 10 list just in time for the holidays, especially when it comes from an open access systematic review focused on identifying the key variables that lead to healthy happy humans late in life! Without further ado here they are!
TOP 10 determinants of healthy aging: 1.physical activity 2.diet 3.self-awareness 4.outlook/attitude 5.life-long learning 6. faith 7.social support 8.financial security 9.community engagement 10.independence
This is our surprised face: 😐
Scared to Go Live on IG?
Now you can practice inside the app!
With thousands of episodes in the PTonICE Daily Show archives, we’ve gotten fairly comfortable going live. However, we vividly remember when it was a bit unnerving to hit that button and wish we could have had a few practice reps. Now you can, check out this quick tutorial from @myaanichol who shows you how to get IG live into “practice” mode so you can familiarize yourself with the look and feel to ensure your debut is top notch!
Spinal Manipulation: Does the pop matter?
“The main findings of this systematic review suggest moderate evidence that audible pops generated during the application of SMT are not likely to possess independent therapeutic benefit in their impact on pain outcomes”. Like most research on the topic this recent open access systematic review is fairly weak with only five studies included, patient expectations not accounted for, and an admittedly high risk of bias. That acknowledged, it is the highest quality evidence to date which means it deserves to be read through and considered no matter how badly our gut pushes back!
PTonICE Daily Show
Thank you for nearly 1 million downloads this year!
We are blown away by your support for The PTonICE Daily Show podcast this year! Without including December we are at three quarters of a million downloads in 2022 alone! Thank you for helping us reach such a crazy number of people with our fitness forward for all message! Excited to try and break 1 million in 2023!
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Recovery advice moms can use” (Christina Prevett)
Tuesday: “Lateral elbow tendinopathy: Clinical practice guidelines” (Mark Gallant)
Wednesday: “Want to live long? Do this” (Dustin Jones)
Thursday: “Want to build a team? Ditch the old business model” (Jeff Moore)
Friday: “Why you should coach group fitness” (Alan Fredendall)
Thank You! – ICE Faculty
Upcoming In-Person Courses
- January 14-15: Extremity Management (Paoli, PA)
- January 14-15: Extremity Management (Maplewood, MN)
- January 14-15: Total Spine Thrust (Glencoe, MD)
- January 14-15: Fitness Athlete: LIVE (Decatur, GA)
- January 14-15: Older Adult: LIVE (National City, CA)
- January 14-15: Older Adult: LIVE (Hendersonville, TN)
- January 14-15: Lumbar Spine (Marshfiled, MA)
Upcoming Online Courses
- January 3rd: Rehab of the Injured Runner
- January 4th: Older Adult: Essential Foundations
- January 9th: Primary Care Physical Therapy
- January 9th: Persistent Pain Comprehensive Management
- January 9th: Fitness Athlete: Pregnancy and Postpartum
- January 12th: Older Adult: Advanced Concepts
📢 On Virtual ICE next week we’ve got “Lumbar stenosis” with ICE faculty Jordan Berry! Not in our virtual mentorship program? Find out how to enroll and learn more HERE