Sutherly

Sutherly Sutherly is an Exercise Science company that performs metabolic testing as well as coaching based of

A little case study writeup on the sutherlyperformance.com website. Link in bio!-
02/24/2026

A little case study writeup on the sutherlyperformance.com website. Link in bio!
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02/20/2026

Located in a private studio near USD in Fashion Valley.

Dm to get scheduled!

The Kaminsky 2015 study, utilizing the FRIEND (Fitness Registry and the Importance of Exercise National Database) cohort...
02/20/2026

The Kaminsky 2015 study, utilizing the FRIEND (Fitness Registry and the Importance of Exercise National Database) cohort, established robust reference standards for cardiorespiratory fitness (CRF) derived from direct VO2max measurements via cardiopulmonary exercise testing (CPET).

Historically, much of the data regarding population fitness levels relied on submaximal estimation, a methodology now ubiquitous in consumer wearables.

While these devices provide accessible longitudinal tracking, their algorithms often deviate from gold-standard CPET results, leading to inaccuracies in true physiological profiling.

A common takeaway from this data is the ~10% decline in VO2max per decade. However, I don’t view this as an immutable biological law.

Years of interviewing individuals on their long-term training habits and analyzing their performance data suggests that this rate of decay is often chosen but also highly plastic.

The "standard" decline is frequently a byproduct of age-related reductions in training volume and intensity rather than a fixed physiological ceiling.

Measured data will always outperform algorithmic guessing.

This research study investigates whether hot water immersion following exercise in temperate conditions serves as an eff...
02/13/2026

This research study investigates whether hot water immersion following exercise in temperate conditions serves as an effective heat acclimation strategy for both endurance athletes and recreationally active individuals.

Over a six-day intervention, participants followed a protocol of running in cool air followed by a 40-minute bath at 40°C, resulting in significant reductions in core body temperature, skin temperature, and perceived exertion during subsequent heat stress.

While highly trained athletes are often considered partially acclimated due to their fitness, the findings reveal that they experience comparable physiological benefits to less active peers.

Notably, the study highlights that while heart rate reductions were more prominent in the recreational group, the immersion method effectively lowered thermal strain for all participants without requiring expensive environmental chambers.

Ultimately, the authors conclude that incorporating hot baths into a post-exercise routine offers a practical and accessible way for athletes to prepare for competition in hot climates.
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I've been getting great gains from the j-coozRemember this is just one study and one particular protocol. I'll post anot...
02/10/2026

I've been getting great gains from the j-cooz

Remember this is just one study and one particular protocol. I'll post another about hot water immersion later this week. The takeaway is you don't need a sauna to reap the rewards and in some cases it can even be better.

All you need is a hot tub!

bath

When my wife first told me about the four different parenting styles, I found it really interesting how they aligned wit...
02/06/2026

When my wife first told me about the four different parenting styles, I found it really interesting how they aligned with the variety of ways I've treated myself and treated my patients.

As a parent, I've learned that consequences are important, but how you apply them and to whom you apply them, and the form they take, is even more important.

The FAFO crowd is misdirected; the permissive crowd is misdirected.

"We have a standard and I'm going to help you meet it."

"Consistency is a byproduct of connection, not a result of force."

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No one test does it all, and you typically need to choose between VO2max and precise training zones. If you've done a 60...
02/05/2026

No one test does it all, and you typically need to choose between VO2max and precise training zones.

If you've done a 60s staged test you probably found that your zones (speed/power and/or heart rate) fail to make sense after any appreciable effort.

For this reason we typically offer x4 different tests to match the individual with their goals:

-VO2max (performance)
-CPET (health)
-Lactate
-Comprehensive Thresholds (Lactate + VO2 + pulmonary)

01/27/2026

When a society becomes safer and more stable, the brain doesn't stop looking for danger.

It simply lowers a threshold for what it considers a threat to keep the category alive.

This is just another evolutionary mismatch - a problem created because we are evolved to a past environment. Think diabetes or ADHD.

Most of you reading this don't wake up everyday wondering where your next meal will come from or fearful of an apex predator, and that's GREAT, but...

Prevalence-Induced Concept Change is a cognitive bias where, as specific problems or stimuli become rarer, people automatically redefine their standards to include less severe examples, causing the problem to seem as frequent as before.

When things get better, people lower their threshold for what they consider a problem resulting in persistent dissatisfaction.

Unfortunately, our brains prefer tangibility over complexity.

Modern hardships are abstract and complex - the brain struggles to hang all of this in balance, but fighting a person is tangible.

Homogeneity = predictability. People mistake the added WORK of empathy or understanding something foreign as a sort of SUFFERING.

When the threshold for what constitutes a problem is so low, foreign becomes an easy scapegoat.

Yet again, we find a way to avoid the work.
Do the f****ing work.

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This is an attempt to reduce the complexity of a health hierarchy. I've been using this analogy to help guide my patient...
01/23/2026

This is an attempt to reduce the complexity of a health hierarchy. I've been using this analogy to help guide my patient interviews and make more effectual change.

Putting this out here to be critiqued. Your opinions and experiences are appreciated.

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How to grow your heart with exercise.Some more science based infographics on growing your heart through training. Low in...
01/20/2026

How to grow your heart with exercise.

Some more science based infographics on growing your heart through training.

Low intensity, as we've known, is key. Volume, as we've known, is also key.

Non negotiable.

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San Diego, CA

Telephone

6195073221

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