Abhay-Puri on Ultrahuman Blog

IIFYM explained: How it works and what to eat

Fri, 20 Jun 2025 17:36:18 +0000

IIFYM, short for “If It Fits Your Macros,” is a diet that has been gaining attention on social media and in fitness circles, especially among people frustrated with rigid dieting rules.

First popularized by fitness coach Anthony Collova, IIFYM takes a more flexible approach to weight loss by focusing on daily macronutrient targets rather than restricting specific food groups.

Instead of counting calories alone or cutting carbs, the IIFYM method tracks your intake of protein, carbohydrates and fat.

How Poor Sleep Affects Your Heart Health

Fri, 14 Oct 2022 15:59:00 +0000

Everybody knows that sleep is important to health and overall fitness, but we still tend to discount it. In a highly competitive and productivity-oriented culture, sleep is often looked at as a luxury that we can delay or catch up on later.

But while this may be possible for short periods, it can lead to a number of health problems over time. Most adults are recommended an average of seven to nine hours of sleep per night, but nearly two in three adults in the US report getting less than this.

Thermoregulation And Sleep

Fri, 14 Oct 2022 15:08:00 +0000

What is thermoregulation?

Thermoregulation isdefined as the mechanism that allows your body to maintain its core internal temperature. All thermoregulation mechanisms are designed to return your body to homeostasis, or a state of equilibrium. Human beings have a normal core internal temperature of around 37 degrees Celsius (98.6 degrees Fahrenheit). This is the optimal temperature at which all of the human body’s systems function.

Maintaining this temperature within a range of 1–2 degrees is the primary function of thermoregulation, and it is crucial to all of our organs working. Without thermoregulation, the human body would cease to function.

Forest Bathing: Is the Japanese ‘Health Trend’ Science-backed?

Fri, 14 Oct 2022 14:11:00 +0000

By 2050, projections suggest that over two-thirds of the world population will live in cities. Many aspects of urban living and modern technology contribute to our levels of stress and a number of pathologies. Thanks to the pandemic, people are spending most of their time indoors. “Nature-deficit disorder is not a medical diagnosis, but a useful metaphor to describe what many of us believe are the human costs of alienation from nature: diminished use of the senses, attention difficulties, higher rates of physical and emotional illnesses, a rising rate of myopia, child and adult obesity, vitamin D deficiency, and other maladies,” says Richard Louv, author of ‘Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder.’

Does Apple Cider Vinegar Live Up To The Hype?

Fri, 14 Oct 2022 12:55:00 +0000

Apple cider vinegar has been garnering popularity as a weight-control and blood sugar control aid. It has also been suggested to have a range of other health benefits. But is this fact or fiction? Let’s discover what research has to say about vinegar, and in particular, apple cider vinegar. How does it affect glucose metabolism?

Highlights

Research reveals that consumption of 20 mL of apple cider vinegar diluted in 40 mL of water, could lower blood sugar after meals or postprandial hyperglycemia,
Consuming vinegar with or before a meal containing bread or other forms of carbohydrates lowers post-meal glucose spikes and could also increase satiety,
There isn’t enough scientific data to suggest ACV or vinegar could be a long-term solution for high blood pressure or a potential cure for cancer.

How is vinegar made?

Vinegar comes from the French term vin aigre, which means sour wine. This kitchen staple is created by a two-step fermentation process: carbohydrates (usually fruit, rice, potatoes or whole grains) are converted into alcohol, which is then fermented to vinegar. Acetic acid (created in the first step) gives vinegar its sour, sharp taste, and has been linked to a reduction in blood sugar spikes, particularly after meals. There are many types of vinegar: distilled white vinegar, rice vinegar, balsamic vinegar (from grapes), apple cider vinegar (from apples) and various others.

Does Glycemic Variability Matter?

Fri, 14 Oct 2022 12:25:00 +0000

The level of glucose in the blood at any given point is an essential indicator of health and well-being. Most people know that higher blood sugar levels over time can cause health complications such as diabetes, while lower levels bring their own dangers in terms of limited energy. But another factor that comes into play is the degree to which the glucose level fluctuates over time and what that indicates.

5 Ways To Recover Efficiently From A Marathon

Fri, 14 Oct 2022 11:20:00 +0000

Introduction

Not only is training for and finishing a marathon a huge achievement, it’s also a great way to stay in shape and fulfil one’s fitness goals. Completing a marathon is no small feat, because it is one of the most challenging endurance events one can train for, with a distance of 26.2 miles (42.19 kilometres). The risk of injury is high and many weeks or months of training are required.

12 Natural Ways To Reduce High Blood Sugar Levels

Fri, 14 Oct 2022 10:44:00 +0000

Blood sugar is fuel for the body and the brain. But there is such a thing as too much of a good thing. High blood sugar, or hyperglycemia, can be a precursor of prediabetes. Elevated blood glucose levels that are not within the ideal range can affect non-diabetics too by affecting your ability to heal and causing severe damage to your kidneys and blood vessels.

Highlights

Blood sugar is a biomarker for your metabolic health and optimising it will help manage your physical and mental performance,
Exercise is a good way to convert glucose into energy, increased insulin sensitivity allows your cells to effectively utilise the available sugar in your bloodstream,
Studies indicate that eating a low-carbohydrate, high-protein diet reduces blood sugar levels over the long term and prevents sudden glucose spikes.

Blood sugar is a marker of your metabolic health. Optimising blood sugar levels is also important in managing your peak physical and mental performance.

Breaking Down The Buzz Around Biofeedback

Fri, 14 Oct 2022 05:53:00 +0000

What if you were told that you can train your body to change its involuntary functions? What would you teach your body? What would you want to unlearn? Biofeedback, an alternative medicine approach, claims to improve your mental and physical health by aiming to control your body functions like heart rate, blood flow, skin temperature, brain waves and blood pressure to address a health condition or to enhance physical performance. For instance, practitioners assert that it can train you to relax the muscles in your neck, shoulders or face to lower tension.

How to Unplug to Reconnect

Thu, 04 Aug 2022 10:09:00 +0000

In our hyperconnected world, distractions from devices, social media, notifications and various digital technologies are endless. It’s something that seems to suck up all of our time and leave us unfocused. Particularly in the past decade, the effect of technology on all aspects of our life, including health and workouts, has been pronounced and can have a number of negative effects.

That’s where the idea of unplugging to reconnect comes from. It’s important to be aware of how distractions can impact us: the health implications of being constantly connected to technology or how it can take away from recreational activities. It’s equally important to know how to combat these distractions.

Why Do We Feel Sleepy in the Afternoons?

Sat, 09 Apr 2022 11:33:00 +0000

For many people, it almost feels like clockwork: you finish your lunch, and a few minutes later, you start to feel drowsy, your eyelids start drooping and you simply have to take a nap.

Many people wonder why they frequently feel sleepy in the afternoons, particularly on a hot day or after a heavy meal.

In fact, there are a variety of scientific explanations for this phenomenon. A drop in energy levels after a meal is called postprandial somnolence, which might be related to factors such as certain types of foods, the timing of meals, circadian rhythm and so on.

Neuropriming: Hacking the Brain for peak performance

Thu, 03 Mar 2022 12:11:00 +0000

Perhaps the most clichéd, and yet the most powerful, statement made by neuroscientists is that “neurons that fire together, wire together.” It also finds resonance in the field of athletics and brain stimulation.

Let’s consider this—did you ever imagine that in the near future you could wear headsets that could improve your sporting performance? Enter neuropriming—the technology that has been gaining traction in the world of athletics.

Professional sport is all about extraordinary performances and major financial stakes, and any small advantage or improvement can make a massive difference to an athlete.

Biohacking 101: Cryotherapy

Wed, 22 Dec 2021 00:08:00 +0000

Introduction

Cryotherapy was conceptualised in physical medicine for athlete recovery, sports performance improvement and in the healing of inflammatory and muscular pathologies. As the science around metabolic health, exercise and wellness continues to progress, it has found many other applications. Cryotherapy literally means cold therapy. Let’s examine some of the types, applications, benefits and risks of cryotherapy.

What is cryotherapy?

According to Pharmaceutical Journal, cold analgesia or cryotherapy is defined as the ‘local or general use of low temperatures (close to or below freezing) in medical therapy, or the removal of heat from a body part to relieve pain’. Essentially, the reduction of temperature in one part of the body or throughout the body can have many uses.

7 Deadly Glucose Sins

Fri, 17 Dec 2021 17:12:00 +0000

The body sources glucose primarily through carbohydrate intake. Other ways include the conversion of glycogen to glucose (glycogenolysis)—or breakdown of non-carbohydrate sources to glucose (gluconeogenesis)—that takes place in the liver. Blood glucose provides energy derived from food to the cells in the body.

It may come as a surprise to you, but there are many other factors—unrelated to food or exercise—that impact our blood glucose levels. From longevity to metabolic health, research supports the idea of monitoring and regulating blood sugar levels for a host of reasons. Below, we’ve highlighted some common mistakes that you can look out for and do some course corrections to avoid glucose spikes and crashes.

What is Thermotherapy and its benefits

Mon, 13 Dec 2021 11:52:00 +0000

According to the Pharmaceutical Journal, thermotherapy is defined as the application of any substance to the body that increases tissue temperature. Heat therapy, or thermotherapy, can refer to any method of applying warmth to the body, either in one particular area or over the entire body. Most commonly, thermotherapy is used in case of injuries or for pain relief, though it could also have other uses or medical benefits as heat widens blood vessels, and increases blood flow to the skin.

Men’s Health Month: Seven Facts You Should Know About Testicular Cancer

Fri, 26 Nov 2021 13:55:00 +0000

Introduction

As we get to the second half of November, let’s talk about men’s health problems. The most common ailments young men have are prostate and testicular cancers and mental health issues, among others. Testicular cancer is an illness that has gained significant traction over the past few years. Here’s what you should look out for to stay vigilant against it.

What is testicular cancer?

Your Body Temperature and Metabolic Health

Wed, 10 Nov 2021 14:16:00 +0000

Some of the innate measurable parameters that provide key insights into different aspects of our health are known asbiomarkers . Health professionals can make informed decisions regarding the health of patients by analysing individual biomarkers to identify the prevalence of or susceptibility to a particular disease, and its causes and effects. It is crucial for individuals to track their biomarkers to maintain an optimal lifestyle.

Body temperature is one of the most basic biomarkers linked with various aspects of our health, including metabolic health, sleep, stress and almost every other bodily function. Body temperature has long been recognised as a key indicator of health; it is easy to measure and can vary depending on a number of factors. It can also provide a lot of information about our health.

Does Dehydration affect one's Metabolism?

Tue, 02 Nov 2021 10:52:00 +0000

Water makes up over half of your body weight 50 to 60 percent in women and 60 to 65 percent in men. Since water is involved in almost every biological function in the body, it is no surprise that consuming sufficient amounts of water is the first step in ensuring that your metabolism works at an optimal level.

Let’s understand the role of cellular hydration in our metabolic health.

What does it mean to speed up your metabolism?

Fri, 15 Oct 2021 12:31:00 +0000

What is metabolism?

Metabolism is commonly defined as “the sum total of chemical reactions in living cells that keep an organism alive.” It often refers to the processes by which organisms extract energy and nutrients from food, break down sugars and fats to extract energy, synthesize proteins, and regulate the flow of this information.

Metabolic rate, or Resting metabolic rate (RMR) is a measurement of how much energy (calories) the body burns while performing basic functions when you are at complete rest—for instance, while you’re laying in bed or watching television. Basal metabolic rate (BMR) is the amount of energy per unit of time a person needs to keep the body functioning. These two measurements are often used interchangeably, but they are slightly different. This means that metabolism is how quickly your body burns food for fuel. But it also helps your body to carry out various essential functions—storing and burning fat, regulating sugar levels and keeping your neurons healthy. The resting metabolic rate accounts for about 60-75% of the daily calorie expenditure by individuals. For men, the average BMR range is between 1600 to 2000 kCals per day (or 7100 kilojoules per day), while for women it is between 1300 to 1550 kCals per day (or 5900 kilojoules per day). It is influenced by several factors, such as weight, height, age, gender, etc., but generally declines by 1-2% each year as you get older.