Sutherly

04/28/2026

This is less about EMF waves and brain health and more about logical fallacies in fitness and in health.

The reaction culture (like I'm doing here) relies on cognitive heuristics (which aren't all bad).

We boil complex decisions down to simple reactions because it's cognitively less taxing.

It's important we understand this as coaches when evaluating people's choices. TRY and hang the context in balance.
Yes, it's hard. Social media makes it harder.

I find it helpful to understand these underpinnings so that I can make informed choices that actually help people.

04/23/2026

2025

I'd lost a few marbles by this point (the "one of you guys" was psycho energy)

Still had a little over an hour to go

If you're thinking about doing it this year, you totally should 🙃

See you there

04/22/2026

Follow 👉 for science-backed tips to help you improve heart health and perform at your best for life.

If you want to keep up with your active lifestyle, stay healthy for the long run, and even push your limits in performance, you need to be tracking resting heart rate.

But knowing where to start is confusing with 1000 different metrics and 1000 different paths.

Maybe you...

❌ Have a smart watch but can't make sense of the metrics you're seeing

❌ You’re not able to move the needle on these metrics despite your hard work

Here’s the thing. Moving your resting heart rate or heart rate variability isn't just about exercise–it’s about science and data.

After refining my method to integrate individualized training based on physiology, metabolic insights, and recovery plans, I saw my numbers translate into real results.

At the end of the day, optimizing your health means:

✅ More stamina and endurance for the activities you love

✅ Better health data and reduced risk of disease as you age

✅ A balanced approach that lets you keep improving without burnout

If you want to start making real progress and build a body that can keep up with you FOR LIFE, now is the time.

I post daily insights to help you improve endurance, boost energy, and train smarter for lifelong health.

Follow 👉 for more

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04/17/2026

Laziness is thinking about the effort and not the reward.

Another evolutionary mismatch. Another thing hardwired in us that we must struggle against.

Another thing leveraged against us to coerce us to buy, engage, distract.

04/16/2026

VO2 Adventures Part 1: Driving 🚗

📊 The Numbers:
Average Oxygen Consumption: 5 ml/kg/min

MET Value: 1.43 METs
(For context, sitting quietly is 1.0 MET, and recent studies put driving around 1.46 METs)
Caloric Burn: 2.12 kcal per minute
🔥 What does that actually mean?
For an 84 kg guy, that comes out to approximately 127 calories per hour. To put that in perspective, driving is a "light" activity that burns slightly more energy than sitting at a computer (1.3 METs) or watching TV (1.1 METs).
🤯 The Crazy Stat:
If I were to drive for 24 hours straight at this metabolic rate, I’d burn a total of 3,052.8 calories for the day!
What mundane daily task should I hook the cart up for in Part 2? Drop your requests in the comments! 👇
DataNerd FitnessScience Physiology

04/10/2026

Problem solved 👍🏼

04/04/2026

No lonely males 'round here

04/03/2026

Poor diet quality remains a primary driver of cardiovascular disease morbidity and mortality.

While sensationalized figures like RFK Jr. promote the upside down pyramid / food tornado, which often focuses on isolated nutrients or "villain" foods, true science requires a broader lens.

The 2026 American Heart Association scientific statement shifts the focus away from single foods to overall dietary patterns that must be maintained from age 1 through the entire life course.

These guidelines are the pinnacle of cardiovascular science because they are designed to achieve nutrient adequacy while remaining flexible enough to accommodate personal preferences, ethnic practices, and various life stages.

The solution to rising obesity and metabolic syndrome is a pattern characterized by high intake of fruits, vegetables, and whole grains.

Unlike trendy diets that may have uncertain long-term impacts, this evidence-based approach emphasizes replacing saturated animal fats and tropical oils with liquid nontropical plant oils.

It advocates for a shift in protein sources from processed and red meats toward legumes, nuts, and seafood.

By prioritizing minimally processed foods over ultraprocessed ones, individuals can naturally minimize the added sugars and sodium that contribute to hypertension and type 2 diabetes.

Adopting these features yields benefits that extend far beyond heart health. These guidelines are consistent with dietary recommendations for preventing kidney disease, cognitive decline, and certain cancers.

By adjusting energy intake and expenditure to maintain a healthy body weight, individuals optimize their cardiovascular trajectory and reduce the risk of all-cause mortality.

This scientific framework provides a stable foundation for health that outlasts any viral food trend.

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04/03/2026

03/23/2026

Two things to kick this one off. Yes, the benefits of exercise still outweigh the cons. 

No, most people aren't working hard enough. 

I.e even your 5 hours of zone 2 aren't a problem as intensity is a large modifier here (unless youre fast af).

And this discussion can be pretty myopic when not considering the multitude of other factors that can remedy or advance these risks. 

I.e you are pushing 2 g per pound of protein through animal product, 300 g of carbs in nerd clusters and don't sleep well cause your up at 4am to train.

Be well!

03/18/2026

3.5 weeks until the lifeguard lap 8 miler in Avila 🤙🏼