# Move yoself

Source: [Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-Analysis | annotated by Zakhar](https://readwise.io/reader/shared/01gmt0q8w1nnt2vfeeaey6q0qe/)

![](https://i.imgur.com/GKlDhYe.png align="left")

*Not Eminem, but still.*

In an [article by Matthew Pierce et al. in *JAMA Psychiatry*](http://doi.org/10.1001/jamapsychiatry.2022.0609), 15 cohort studies with follow-up durations of 3-26 years (maybe more, but I'm a simple man I don't read) were reviewed to answer one question: **how much exercise is needed to stave off depression**?

**TL:DR** ⇒ less than you thought.

## Real **TL:DR**

* Total **sample size**: 190,000 participants
    
* Exercise data was converted into [METs](https://en.wikipedia.org/wiki/Metabolic_equivalent_of_task). *Spoiler*: sitting at a PC is 1.5/hour, sex is 5.8 (you're probably underdoing it), [saluting sun](https://en.wikipedia.org/wiki/Sun_Salutation) is 7.4
    
* WHO recommends **30 min \* 5 days/week of moderate activity, 8.8 METs** (NOT the [meth thing](https://t.me/ohmyboi/1046), however it may help...). 17 METs is being a fitness boss (or sitting at a PC, got ya).
    
* However, **4.4 METs per week had already yielded 18%** lower incidence of depression, yet 8.8 gave only 25% with high uncertainty. Going over that **didn't give substantional additional benefits**.
    
    ![](https://i.imgur.com/iC9phO9.png align="left")
    
* Can't deny exercise has another benefits, e.g. crying in beautiful places 🤗 2-in-1 bonus if [it's dangerous](https://en.wikipedia.org/wiki/Horseshoe_Falls)
    
    ![](https://i.imgur.com/Iz0UTf2.png align="left")
    

## Bonus

%[https://www.youtube.com/watch?v=h-WPexVEujg] 

## Actions

So how to move more if you're a floor potato? Let's indulge more.

---

Source: [The "Spice" Melange: Exercise, Capsaicin, Cannabinoids, and the Microbiome | annotated by Zakhar](https://readwise.io/reader/shared/01gn181emg303rqw3r92kgbhev)

![](https://i.chzbgr.com/full/6975112704/hE7D53798/mouse-wheel align="left")

Another day, another [study](https://www.nature.com/articles/s41586-022-05525-z/).

## TL:DR

* The scientists tested the exercise abilities and motivation to run on some (~200) **genetically and metagenomically diverse** mice
    
* **There was no "athlete gene"**, nor a combination of them, so the authors turned out to other venues...
    
* And found it in microbiome, citing the post: *"I’ve said before that, if you’re looking for a biological reason why two people are different along* ***any*** *axis, the microbiome is the logical place to start looking—even before you check the genome."*
    
* Microbiome **was associated** with the differences (some were potatos, some were Rambos - one ran **30 miles over 2 days**) in exercise motivation, viz. *Coprococcus eutactus* or *Eubacterium rectale*
    
* The **differences were transferrable**, and FMT between fit fuckers ↔ lazyasses did transfer the motivation and capabilities
    
* Antibiotics did make things universally worse
    
* Abundance of *Ruminococcus* was one of the strongest predictors of exercise performance, but mice **monocolonized with *Ruminococcus gnavus* actually did *worse* on the treadmill** than mice which had no bacteria at all
    
* The influence was mediated by **increased dopamine during exercise due to MAO-A inhibition**
    
* Citing: *"microbiome-depleted mice could have their exercise performance restored by feeding them capsaicin, a molecule that activates the* ***TRPV1*** *receptor. Capsaicin is the chemical found in chili peppers, responsible for the sensation of “heat” when you eat spicy foods, and this feeling is* ***mediated by TRPV1****."*
    
    ![](https://i.imgur.com/UKAQ1GM.png align="left")
    
* *"TRPV1-expressing neurons also* ***tend to express CB1 cannabinoid receptor CB1****, which gets its name because it’s activated by cannabinoids and related compounds.* ***The chemicals that gut bacteria produce to increase the dopamine released by exercise are cannabinoid agonists****—chemically similar to the endocannabinoids like anandamide that your brain produces on its own."*
    
    ![](https://i.imgur.com/ksO3luX.png align="left")
    
    Tetrahydrocannabinol (THC, left) and Oleoylethanolamine (Right). OEA seems to [only act on PPAR-⍺](https://en.wikipedia.org/wiki/Oleoylethanolamide) though...
    
* Both Capsaicin and fatty acid amides **restore/increase the motivation to exercise, even after antibiotics**
    

## Action plan

![](https://i.imgur.com/hJgvqLE.png align="left")

*A bit of, say,* [*PEA*](https://en.wikipedia.org/wiki/Category:Fatty_acid_amides) *sprinkled with nuts, fish and pepper... OK.*

---

Welcome to **YAWN/Boi Diaries**❣️ You can find my other blogs I try to cross-post to:

* [Hashnode](https://yawn.hashnode.dev/)
    
* [Medium](https://baldr.medium.com/)
    
* [Telegram](https://t.me/ohmyboi)
    
* [Twitter](https://twitter.com/ZakharKogan) (for a lot of stuff)
    
* Maybe even [LinkedIn](https://www.linkedin.com/in/zakhar-kogan/)?
    

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