> I think periods of intense muscular exertion should be limited to 20 or 30 seconds, followed by rest periods. Otherwise, T3 falls and the stress signals rise. If mental activity has a sense of obligation, of being pushed, it can raise the same stress mediators ([[serotonin]], TSH, [[prolactin]], CRH, cortisol, etc.), but if the attitude is one of opening and exploring new possibilities, it activates restorative processes throughout the body. > Concentric resistance training has an anabolic effect on the whole body. Sprinting is probably o.k. Endurance exercise is the worst. I don't think martial arts are necessarily too stressful. > A high protein diet is helpful, and avoiding polyunsaturated fats helps to increase [[testosterone]] (coconut oil, butter, maybe MCT instead). Excess tryptophan can promote the catabolic cortisol, so supplementing [[gelatin]] might be helpful. > Orange juice is very helpful, maybe some salty thing; I don't think niacinamide would be necessary, though it would be an interesting experiment. > [Do you consider stretching or yoga healthy? Or lifting weights or sprinting infrequently for that matter?] Those can all be helpful. The two things that most often make exercise harmful are activity that keeps the lactic acid high chronically, and "eccentric" exercise, in which muscles are stretched while contracting, as in running downhill. > [So to clarify, lifting weights with only concentric exercises, while making sure to not get out of breath would be the best practice? Does high intensity/low volume produce greater lactic acid then high volume/low intensity?] If volume refers to the mass of muscle involved, probably not, depending on the exact intensities and volumes. Ten pound dumbells, lifted quickly for 30 to 60 seconds, for example, is usually good for increasing the anabolic and protective hormones. > I think intermittent training is good if it avoids increased cortisol. Some nutrients, like [[vitamin K]], can be stored in the fat and liver for a long time. Intense stress activates epigenetic processes that I think are hard to reverse. Temporary excess of some nutrients can probably help to restore processes to normal, or to higher functional levels. Deprivation increases the ability to tolerate deprivation. The mind is always involved, with imagination being part of the body-forming processes, and it's important to keep the whole life development in mind. > [Exercise induced [[hypothyroidism]]: Is a person who doesn't eat PUFAs and runs long distance less likely, to become hypothyroid?] Yes, a person relatively free of [[PUFA]] will be likely to recover very quickly from prolonged stress. > [What is your opinion about swimming in public swimming pools? Are the chlorine and human urine a concern since our skins are live large organs that can interact with the environment? My hair becomes really weird after swimming.] I don’t think it’s something that a person should spend a lot of time doing. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-249037)