Tom Nikkola | VIGOR Training

By: Tom Nikkola | VIGOR Training
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  • Summary

  • Tune into the audio version of my written articles found at tomnikkola.com, read by yours truly. I candidly cover health and fitness, including topics on diet, exercise, metabolism, supplements, essential oils, and fortitude. After 20 years as a fitness professional, I’ve heard and read a lot of nonsense. In each article, I attempt to simplify confusing topics, bring truth to myths, and help you learn how to build strength and resilience in an environment and culture that glorifies weakness and victimhood. Disclaimer on nutrition, supplement, and fitness content: The content is not intended to suggest or recommend the diagnosis, treatment, cure, or prevention of any disease, nor to substitute for medical treatment, nor to be an alternative to medical advice. The use of the suggestions and recommendations on this website is at the choice and risk of the listener.
    ©2023 • Tom Nikkola
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Exercise & Fitness Hygiene & Healthy Living Psychology
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Episodes
  • Cold Plunge Time and Temp: The Ultimate Guide

    Cold Plunge Time and Temp: The Ultimate Guide
    Feb 19 2024
    If you've ever heard of a cold plunge, cold water immersion, or ice bath, then you're in the right place. In this guide, we will explore the ideal cold plunge time and temp for cold plunging, as well as the benefits, preparation, and ideal cold water immersion routines. Whether you're an athlete, fitness enthusiast, or simply someone looking to improve your overall health and well-being, this guide will provide you with all the information you need to make the most of your cold plunging experience. Key Takeaways What is Cold Plunging? Submerging the body in cold water, typically between 50-60°F (10-15°C), to stimulate various health benefits. Benefits of Cold Plunging: Includes reduced muscle soreness, lower inflammation, enhanced immune function, improved mood, and potential metabolic benefits through stimulation of brown fat activity. Optimal Conditions for Cold Plunging: Duration: Short immersions of 1 to 5 minutes can benefit recovery and the immune system, with potential for longer sessions of up to 10-15 minutes for acclimation and metabolic enhancement. Temperature: The sweet spot lies between 10°C to 15°C (50°F to 59°F) for balancing therapeutic benefits and comfort, though some may explore below 10°C for increased mental toughness and metabolic stimulation, with caution. Frequency: Post-exercise recovery may entail immersions ranging from 3 times a week to after every intense session, while a general health and wellness routine might involve 3-4 sessions per week. What is a "Cold Plunge?" A cold plunge, also known as cold water immersion (CWI) or ice bathing, involves submerging the body in cold water, typically at temperatures ranging from 50-60°F (10-15°C). This practice has gained popularity for its potential health benefits, including improved recovery from physical exertion, enhanced mood, and increased alertness. Cold water immersion can be performed in natural bodies of water, specially designed cold plunge pools, or even at home using a bathtub filled with cold water and ice. Why is a cold plunge beneficial? Cold water immersion challenges the body's organ systems, requiring adjustments to maintain core temperature. This includes mechanisms like peripheral vasoconstriction, where blood vessels in the extremities constrict to preserve core temperature, and metabolic adjustments to generate heat. Regular exposure to cold water has been associated with acclimatization effects, such as reduced heat loss and increased resting metabolism in populations habituated to cold water exposure, like the Ama divers of Japan.1 What are the benefits of cold water immersion? Cold plunging offers numerous health benefits, though the practice isn't for everyone. The following are the most common and scientifically supported. Improved Recovery and Reduced Muscle Soreness: Research shows that CWI can significantly reduce muscle soreness after exercise. A systematic review and meta-analysis found that cold water immersion effectively reduces delayed onset muscle soreness (DOMS) after exercise.2 This is believed to be due to the cold's effect on reducing inflammation and slowing down the metabolic processes associated with muscle damage. However, research also shows that cold water immersion may compromise muscle growth, so strength athletes or those looking to build muscle may be better off utilizing other recovery tools.3 Reduced Inflammation and Enhanced Immune System Function: Cold exposure has been linked to reduced inflammation and improved immune response. A study demonstrated that regular cold water immersions increased white blood cell count and other immune system markers, suggesting an enhanced immune response.4 Improved Mood and Mental Well-being: Engaging in cold water immersion can also have positive effects on mental health. It's been reported to release endorphins, the body's natural painkillers, which can lead to improved mood and a sense of well-being...
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    19 mins
  • Fuzzy Brain Symptoms: Causes and Solutions

    Fuzzy Brain Symptoms: Causes and Solutions
    Feb 15 2024
    As an adult, there's a good chance you've experienced moments when your brain feels foggy or you struggle to concentrate. This phenomenon, commonly known as "fuzzy brain" or "brain fog," can be frustrating and impact your daily life. But what causes these symptoms, and are there solutions to combat them? In this article, we will delve into the causes of fuzzy brain symptoms and explore solutions to enhance your clarity and cognitive function. So, if you have ever wondered why your brain always feels foggy, keep reading to gain a better understanding of this condition and how to address it. What is Fuzzy Brain or Brain Fog? "Fuzzy brain," commonly referred to as "brain fog," is not a medical condition in itself but a term used to describe a set of symptoms affecting cognitive abilities. People experiencing brain fog may feel confused, disorganized, and have difficulty focusing, putting thoughts into words, or remembering things. This cognitive dysfunction is characterized by memory problems, lack of mental clarity, poor concentration, and an inability to focus, often described as mental fatigue. Common Signs and Symptoms Brain fog, often described as "fuzzy brain," is characterized by a constellation of symptoms related to cognitive dysfunction, including confusion, memory problems, lack of mental clarity, poor concentration, and the inability to focus. While the term "brain fog" is not always used explicitly in scientific literature, the symptoms it encompasses are well-documented in studies related to cognitive function and mental health. Below are the most common symptoms: Cognitive Impairment and Memory Problems: Cognitive dysfunction, including memory lapses and difficulties with recall, is a hallmark of brain fog. A study by Banks, S. et al. (2020) on sleep deprivation highlights how lack of sleep—a common contributor to brain fog—can impair memory and cognitive performance, simulating the symptoms of brain fog.Banks, S., Van Dongen, H. P. A., Maislin, G., & Dinges, D. F. (2010). Neurobehavioral dynamics following chronic sleep restriction: Dose-response effects of one night for recovery. Sleep, 33(8), 1013–1026. Lack of Mental Clarity and Poor Concentration: People experiencing brain fog often report a lack of mental clarity and difficulty concentrating.Gavelin, H. M., Neumann, S., Kovacs, A. H., Malmberg, F., Malmberg, J., Bonde, A. H., ... & Wicksell, R. K. (2021). Cognitive impairments in individuals with long COVID: A 6-month follow-up study. EClinicalMedicine, 41, 101159. Feeling of Mental Fatigue: Mental fatigue is another symptom frequently associated with brain fog. This encompasses a subjective sense of tiredness and a lack of energy for mental tasks.Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. Difficulty Stringing Thoughts Together: People with brain fog often describe a sensation of struggling to string thoughts together, leading to difficulties with speech or articulating ideas. This symptom points towards an impairment in executive function, which is crucial for planning, decision-making, and verbal fluency.Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. Disrupted Executive Function: Executive dysfunction, including difficulty planning, organizing, and multitasking, is often reported in the context of brain fog. Such symptoms can stem from various conditions, including chronic stress and poor sleep. Stress can alter executive functions, leading to decreased cognitive flexibility and increased rigidity in thoughts and actions.Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422. These symptoms collectively contribute to the subjective experience of brain fog, making daily cognitive tasks more challenging and impacting ove...
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    20 mins
  • The Vagus Nerve & Its Impact on Health & Wellness

    The Vagus Nerve & Its Impact on Health & Wellness
    Feb 6 2024
    As the topic of mental health has gained attention over the past several years, you've no doubt heard a couple of related phrases you're not familiar with. One is the vagus nerve. The other is heart rate variability. Here, we'll delve into the vagus nerve and what it's all about. What is the Vagus Nerve? The vagus nerve, also known as the 10th cranial nerve or cranial nerve X, is the longest and most complex of the cranial nerves. It is also known as the "wanderer nerve" due to its long, winding course through the body, connecting various organs and systems. It is a key part of the parasympathetic nervous system, which controls involuntary body functions such as digestion, heart rate, and immune response.“Vagus Nerve: What It Is, Function, Location & Conditions.” Cleveland Clinic, https://my.clevelandclinic.org/health/body/22279-vagus-nerve. Accessed 6 Feb. 2024. The vagus nerve originates in the medulla oblongata, a part of the brain that connects to the spinal cord, and extends down through the neck to the vital abdominal organs.Segal, Dayva. “Vagus Nerve: What to Know.” WebMD, https://www.webmd.com/brain/vagus-nerve-what-to-know. Accessed 6 Feb. 2024. It contains both motor and sensory fibers, which means it can send and receive information.Kenny BJ, Bordoni B. Neuroanatomy, Cranial Nerve 10 (Vagus Nerve) [Updated 2022 Nov 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537171/ The vagus nerve carries signals between the brain, heart, and digestive system. It is responsible for various bodily functions, including digestion, heart rate, and breathing. It also plays a role in controlling mood, immune response, and the regulation of food intake, satiety, and energy homeostasis.Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. Vagus nerve stimulation (VNS) is a treatment method that uses electrical impulses to stimulate the nerve. It's used to treat some cases of epilepsy and depression that don't respond to other treatments. Damage to it can lead to conditions like gastroparesis, where food does not move into the intestines, and vasovagal syncope, a condition where people faint from low blood pressure. Vagal Tone Vagal tone is often used to assess heart function, emotional regulation, and other processes that alter or are altered by changes in parasympathetic activity. A higher resting vagal tone means you have a reserve capacity for stress. You're more stress resilient.Laborde S, Mosley E, Thayer JF. Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research - Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Front Psychol. 2017 Feb 20;8:213. doi: 10.3389/fpsyg.2017.00213. PMID: 28265249; PMCID: PMC5316555. Vagal tone is typically measured indirectly by heart rate variability (HRV), which is the variation in time between each heartbeat. HRV is considered a marker of the body's resilience and adaptability to stress, with higher HRV (indicating greater variability in the intervals between heartbeats) generally associated with better health and fitness, greater resilience to stress, and lower risk of disease. The Vagus Nerve and the Gut-Brain Axis The vagus nerve plays a pivotal role in the gut-brain axis, a complex communication network that links the central nervous system (CNS) with the gastrointestinal (GI) tract. This bidirectional pathway allows for the exchange of signals between the gut and the brain, influencing a wide range of bodily functions, including mood, immune response, digestion, and heart rate. Here's how the vagus nerve affects the gut-brain axis: Direct and Indirect Sensing The vagus nerve can directly or indirectly sense a variety of signals from t...
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    15 mins

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