Cold hands? Cold feet? Looking to support healthy circulation and heart function? Most people instantly go to thryoid, but what if you have your thyroid dialed in and still are getting cold hands and feet. One supplement I personally like is Cataplex E2 by Standard Process. I'm headed up to the mountains this weekend at around 8,000 feet, where the lower oxygen availability can make hiking, swimming, and even thinking clearly a little more challenging. My personal routine is to start taking Cataplex E2 about three days before heading up. My goal is to support healthy circulation and help my body perform at its best. Better circulation is an important part of better performance! (While it does help with Raynaud's, that condition needs further investigation also.)

We have been treating a lot of musculoskeletal injureis recently. One thing that is almost always present is the idea that the load was greater than the capacity to recover or perform. So they usually play basketball 2 hours a day, but just bumped it to 4 hours this weekend. Or they go running 2 miles every other day and have decided to run 3 miles daily instead. The pattern is consistent, too much load and not enough capacity. The exercise examples make perfect sense, but what about other health issues? Are you asking too much from a system that has low capacity? Did you earn your health? Our health in general comes so easy, eat what you want, exercise however you want, have all kinds of work and relationship stress and we still get to wake up and do it again the next day. But true capacity comes from consistency of building health capacity. So if you ignored your health, something has popped up, its time to first recover and then build your capacity.

Here's something nobody talks about at your annual physical: you are, right now, carrying a chemical body burden your grandparents never had to deal with. We're talking phthalates, BPA and its "safer" cousins BPS and BPF, glyphosate, PFAS (the forever chemicals), heavy metals, mycotoxins from water-damaged buildings — the list goes on. And your liver is expected to just... handle it. Let's talk about what "handle it" actually means, because this is where it gets interesting. Your liver runs xenobiotic detox in two phases. Phase I uses the cytochrome P450 enzyme system to take a toxin and make it more reactive — basically cracking it open so it can be tagged for removal. Problem is, that reactive intermediate is often more dangerous than the original compound. It's a free radical generator sitting in your liver cells. That's why Phase II matters so much. This is conjugation — glucuronidation, sulfation, glutathione conjugation, methylation — where your body slaps a molecule onto that reactive intermediate to neutralize it and make it water-soluble enough to actually leave the building through bile or urine. Here's the thing: if Phase I is running hot and Phase II can't keep up, you're stuck in a worse spot than if you hadn't detoxed at all. You've activated the toxin without clearing it. This is a huge piece of why some people feel awful trying to "detox" — juice cleanses, saunas, whatever — without ever supporting the conjugation side. They're revving Phase I and starving Phase II. And glutathione is the big one here. It's your master antioxidant and your primary Phase II conjugation pathway, and it gets absolutely hammered by chronic xenobiotic exposure. Add in nutrient depletion, poor sulfur amino acid intake, and gut dysfunction limiting recycling, and most people are running a glutathione deficit without knowing it. Then there's the endocrine piece. A lot of these xenobiotics aren't just toxic in the classic sense — they're hormone mimics. BPA binds estrogen receptors. Phthalates disrupt testosterone synthesis. This is a massive, underdiscussed driver of the estrogen dominance and hormone chaos we've been talking about — it's not just about what your body is producing, it's about what's coming in from the outside and pretending to be a hormone.

We just covered luecine and how you need to reach a threshold to trigger health. Now lets talk exercise. Every muscle contraction gets picked up by stress sensors in the muscle cell and converted into a chemical signal, called "mechanotransduction". That signal is what flips on protein synthesis, tissue remodeling, adaptation. All of it. Here's the part most people miss: that signal isn't just "on or off" because you showed up and trained. It scales with force. Researchers tracked one of the core signaling kinases (JNK) across a 15-fold range of tension in muscle, and the response was linear — more tension, more signal. Speed barely mattered. Tension did. Same story shows up hormonally. Match two workouts for total energy burned — one high intensity, one low — and the high-intensity one produces a significantly bigger irisin response (tied to fat metabolism). Same work, different chemistry. Intensity was the variable. This is why grinding out junk volume at low force output isn't the same as training. If the chemical cascade is reading peak tension, not just total time under load, you can rack up a lot of "work" and still leave most of the signal on the table. It's also the whole case for isometrics. A true max-effort hold lets you hit tension levels you can't sustain through a full dynamic rep — you're putting the sensor under max stress directly, without fatigue diluting it. Your body isn't rewarding effort in the abstract. It's reading force that you put on it. Training with high force even for older people creates the greatest adaptations. We can discuss force vs. weight in the next post!