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@peak4ever

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💼Peak Human Performance Clinic
🎓Physiologist @madstaersboel, PhD in Biomedicine @katrinenoergaard
🌟Achieve beyond average in sport and everyday life

POSTS STORIES REELS TAGGED

𝐓𝐡𝐢𝐬 𝐒𝐮𝐧𝐝𝐚𝐲 𝐈’𝐦 𝐭𝐚𝐤𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐭𝐚𝐠𝐞 𝐚𝐭 @cphhw 🗣️

⏰ 13:15, Deep Dive Studio
- A 60 minute keynote on mitochondria, circadian rhythm and the importance of aerobic training. I’ve built it around what I think most people miss: VO2max and zone 2 alone don’t tell you how you should actually train - Your own physiology does. I’ll also show how light, sleep and meal timing can either support your health or quietly work against it.

⏰ 16:25, Vision Stage
- A panel with @mtperformancedk , moderated by @emilthorup : Beyond the gym, what does your body actually need? Two (potentially) different takes on training, and I’m looking forward to the disagreements, agreements and to hopefully inspire people.

📍 Øksnehallen, Copenhagen
If you’re there on Sunday, come say hi 👋

Stage host @therealsharanya 🎤

Ps. When you come to my talks you're more than welcome to move around - It's not in the spirit of health to sit still for several hours. Walk the talk, inspire!

#cphhw #copenhagenhealthweek #mitochondria #circadianrhythm #health

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𝐖𝐢𝐥𝐝 𝐡𝐮𝐦𝐚𝐧, 𝐭𝐚𝐦𝐞 𝐬𝐨𝐜𝐢𝐞𝐭𝐲👀

I learn fast, and I have never been able to sit still for very long. Put me on a mountain doing something physical and I am good for days. Put me in a chair and you lose me after 20-30 minutes😁

𝐓𝐡𝐞 𝐫𝐚𝐰 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐞𝐱𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐨𝐟 𝐞𝐧𝐞𝐫𝐠𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐬𝐩𝐨𝐫𝐭 𝐢𝐬 𝐰𝐡𝐞𝐫𝐞 𝐢𝐭 𝐚𝐥𝐥 𝐦𝐚𝐤𝐞𝐬 𝐬𝐞𝐧𝐬𝐞. So is a long hike with the sun on my face and my legs doing what they were built to do. Out here my head goes quiet in a way it never does indoors - and I can actually focus!🥷

That is what I keep thinking about here at 2000 meters. We were made to climb and swim and sprint and carry things, but instead most of us spend the day sitting in front of a screen and have somehow decided that is normal😳

I have never checked whether I have ADHD and I doubt it would change much. 𝐀𝐥𝐥 𝐈 𝐤𝐧𝐨𝐰 𝐢𝐬 𝐭𝐡𝐚𝐭 𝐰𝐡𝐞𝐧 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐫𝐞𝐚𝐥𝐥𝐲 𝐩𝐮𝐥𝐥𝐬 𝐦𝐞 𝐢𝐧 𝐈 𝐜𝐚𝐧 𝐠𝐨 𝐝𝐞𝐞𝐩𝐞𝐫 𝐭𝐡𝐚𝐧 𝐚𝐧𝐲𝐨𝐧𝐞 𝐚𝐫𝐨𝐮𝐧𝐝 𝐦𝐞, and that the restlessness and the focus are the same thing wearing different clothes. It just needs somewhere to go🎯📈🔥

When did you last move for a few hours straight in nature and actually felt calm, free but still focused?❤️

Let's go - Do something in nature today🗺️🥾🚴🏻‍♂️🏄‍♂️

#wildhuman #adhd #movementismedicine #outdoor #energy

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𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐢𝐬 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐦𝐮𝐬𝐜𝐥𝐞 𝐚𝐧𝐝 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐡𝐞 𝐞𝐧𝐠𝐢𝐧𝐞 𝐭𝐡𝐚𝐭 𝐝𝐫𝐢𝐯𝐞𝐬 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦 𝐟𝐨𝐫 𝐫𝐞𝐚𝐥👀

The message has been the same for five years. Lift, add muscle, fix your metabolism. But if metabolism is the goal, look at where the numbers sit. A kilo of skeletal muscle burns around 13 kcal a day at rest. Five kilos of lean mass, which takes most people years, buys you a small banana😁

Here is the part nobody talks about👉🏻Mitochondria and capillaries do not come included when the fibre gets bigger. Add cross sectional area without adding a lot more aerobic work next to it, and mitochondrial and capillary density per unit of muscle get diluted.
Thicker fibres also mean oxygen has further to travel. You end up with a bigger structure that behaves more glycolytically. It leans on glucose earlier, clears lactate slower and fatigues sooner...not what you want‼️

Not an argument against lifting, but an argument against treating aerobic work as the cardio you do if there is time left.

That same kilo goes 50 to 100 times higher the second it contracts. It is where around 80 percent of your insulin stimulated glucose disposal happens, and where your mitochondria, capillaries and GLUT4 live.

𝐄𝐱𝐚𝐦𝐩𝐥𝐞: Two people, same weight, same hour, same relative intensity, roughly 290 kcal apart. Not because one burns more per unit of work, but because one has access to far more work.

Muscle is the structure. Build it, because it keeps you strong and independent at 80, but your aerobic system decides what happens inside that structure, every hour you move and every hour you recover, and it is one of the strongest predictors of all cause mortality we have.

It was never strength versus endurance. Most people have just spent five years building one of them.

Which of the two have you actually been building the last year, and what has been getting in the way of the other one - or what's confusing in a world full of different advices?🤓

#metabolism #health #muscle #endurance #longevity

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𝐓𝐑𝐀𝐈𝐍 𝐅𝐎𝐑 𝐓𝐇𝐄 𝐃𝐀𝐘 𝐘𝐎𝐔 𝐃𝐈𝐃𝐍’𝐓 𝐏𝐋𝐀𝐍 𝐅𝐎𝐑!❤️🎒⛰️

Nobody ever sends you a calendar invite for the hard stuff, it just shows up out of nowhere. A mate calling at six in the morning who needs help moving a sofa, a trail that turns out to be twice as long as the sign promised while a thunderstorm comes in, a kid who wants to be carried the last five kilometers and is not open to negotiation. Suddenly the day is asking for a lot more than you had planned on giving 👀

I think about that more than I probably should, 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐫𝐞𝐚𝐝𝐢𝐧𝐞𝐬𝐬 𝐢𝐬 𝐧𝐨𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐨𝐧 𝐭𝐡𝐞 𝐝𝐚𝐲 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐧𝐞𝐞𝐝 𝐢𝐭. You either built it quietly beforehand or you didn’t, and nobody tells you in advance which day is going to be the one that asks. The man I want to be is not the one standing there saying I wish I could, he is already tying his boots and lifting the other end of the sofa before anyone has to ask twice 😎💪❤️

And building it is sometimes boring and takes dedicated action..𝐭𝐡𝐚𝐭 𝐢𝐬 𝐡𝐨𝐧𝐞𝐬𝐭𝐥𝐲 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐬𝐞𝐜𝐫𝐞𝐭. It is every session nobody sees, every training session in weather you would rather skip, every morning where the sofa was right there and made a genuinely convincing argument, but you told it to shut up. All of it stacking up quietly into a body and mind that can be counted on, not for a photo or a number on a screen, but for the moment somebody actually needs you 😍🔥🤠

So not Monday, not January, not when things finally calm down because they never really do. Today. One session, one long hilly walk, one honest hour, because that is how you slowly turn into the person people can lean on 📈☀️

𝐁𝐔𝐈𝐋𝐃 𝐓𝐇𝐄 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 𝐁𝐄𝐅𝐎𝐑𝐄 𝐋𝐈𝐅𝐄 𝐀𝐒𝐊𝐒 𝐅𝐎𝐑 𝐈𝐓!

Let’s GOOO and go be useful to somebody 🌍

(Ps. The best thing I have ever gotten out of training is not a win or a race for the national team, it is that I almost never have to say no and can't outpace most..everyday;)..)

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𝐊𝐄𝐄𝐏 𝐘𝐎𝐔𝐑 𝐖𝐎𝐑𝐋𝐃 𝐁𝐈𝐆!❤️🗺️🥾

The older you get, the smaller the world becomes, and it never announces itself, it just happens quietly: one hill you decide not to walk up, one weekend you sit out activities, one thing you used to love and slowly stopped doing....until one day the map of your life is a lot smaller than it used to be and you never even felt it shrinking👀

I think about this more than I probably should, 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐈 𝐤𝐧𝐨𝐰 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐨 𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐚𝐭 𝐬𝐞𝐯𝐞𝐧𝐭𝐲-𝐟𝐢𝐯𝐞 𝐚𝐧𝐝 𝐚𝐭 𝐧𝐢𝐧𝐞𝐭𝐲, and he is not the one sitting on the bench holding the jackets and taking the photo, he is up in the tree with my grandchild(s) yelling at them to climb higher, he is the one who says 𝐘𝐄𝐒 to the long hike, 𝐘𝐄𝐒 to the ride over the mountain, 𝐘𝐄𝐒 to one more day out there, 𝐘𝐄𝐒 to hard fun things😎💪🏻❤️

And that man is not built at seventy, he is built today, in the ordinary hours nobody claps for, every walk, every session, every ride, every morning you move outside in all of weather when the sofa would have been easier, 𝐚𝐥𝐥 𝐨𝐟 𝐢𝐭 𝐪𝐮𝐢𝐞𝐭𝐥𝐲 𝐬𝐭𝐚𝐜𝐤𝐢𝐧𝐠 𝐮𝐩 𝐢𝐧𝐭𝐨 𝐜𝐚𝐩𝐚𝐜𝐢𝐭𝐲 𝐚𝐧𝐝 𝐫𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐜𝐞 - as opposed to loss of function and drive, a body that can still say 𝐘𝐄𝐒 and a mind sharp enough to still want to😍🔥🤠

So not Monday, not January, not when things calm down, because they never really do, today, one walk, one ride, one honest hour, that is where the big life starts📈☀️

𝐊𝐄𝐄𝐏 𝐘𝐎𝐔𝐑 𝐖𝐎𝐑𝐋𝐃 𝐁𝐈𝐆 - 𝐁𝐄 𝐘𝐎𝐔𝐑 𝐎𝐖𝐍 𝐑𝐎𝐋𝐄𝐌𝐎𝐃𝐄𝐋!

𝐋𝐞𝐭’𝐬 𝐆𝐎𝐎𝐎 - Nature and adventures are calling🌏

(Ps. I rarely use shades, but in heavy bright light for many hours I use them when my eyes start to become small - that's for another post ;)..)

#staystrong #longevit

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Rødt lys som intervention FØR træning og rødt lys som en måde at balancere de solstråler, der kommer ind gennem vinduet?

Hvad er du mest overrasket over, når du lytter til den her snak med @madstaersboel fra @peak4ever ? ☀️

OBS: Når sollyset kommer igennem en almindelig rude, blokerer glasset for UVB-stråler og det nær-infrarøde lys, mens størstedelen af UVA-strålerne, det synlige lys og den infrarøde varme slipper igennem. Det skaber en ubalance i det naturlige lysmiljø indendørs. Ved at tilføje infrarødt lys (og nær-infrarødt lys) til rummet, kan du genskabe balancen i det lysspektrum, du modtager bag glasset.

Du kan spare 15% på rødt lys ved at bruge koden: PEAK4 på shoppen.

Læs alle tre indlæg i serien med lysnørd og High-performance Mads på vores blog (link i profilen).

Tak for snakken Mads. Vi gør det igen snart.

Og til jer, der har læst og lyttet med - kunne det ikke være fedt med konkrete protokoller for lysterapi? 🙋‍♀️

Kærligst

Ann Sofie

#lysterapi #infrarødtlys #døgnrytme #nærinfrarødtlys #redlighttherapy

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Vidste du, at lys kan påvirke dit blodsukker?

Jeg har haft en spændende samtale med @madstaersboel fra @peak4ever om døgnrytme, blåt og rødt lys og sollyset ikke mindst.
Måske skal du spise under åben himmel i dag eller med det røde lys tændt? 🙏

Læs blogindlægget “Vi lever imod vores biologi” på vores blog https://www.lysterapi.dk/blogs/news/vi-lever-imod-vores-biologi

Find det direkte link på @lysterapi.dk profilen ☀️

Tak Mads for at dele din passion og din enorme viden.
Studiet der refereres til er bl.a.:
Michael B. Powner & Glen Jeffery (2024): "Light stimulation of mitochondria reduces blood glucose levels"

Kærligst

Ann Sofie ☀️ @lysterapi.dk

#infrarødtlys #lysterapi #døgnrytme #nærinfrarødtlys rødtlys

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Har du nogensinde tænkt over, hvilke lyssignaler du giver din krop i løbet af døgnet?

Jeg har glædet mig til at dele noget af den skønne samtale, jeg havde med high-performance coach og lysnørd @madstaersboel for flere uger tilbage (før hedebølgen i DK).

Vi tager et spændende dyk ned i døgnrytme, blåt og rødt lys og sollyset ikke mindst.

Læs blogindlægget “Vi lever imod vores biologi” på vores blog https://www.lysterapi.dk/blogs/news/vi-lever-imod-vores-biologi

Find det direkte link på @lysterapi.dk profilen ☀️

Tak Mads for at dele din passion og din enorme viden.

Kærligst

Ann Sofie ☀️ @lysterapi.dk

#infrarødtlys #lysterapi #døgnrytme #nærinfrarødtlys #rødtlys

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#8 - Kaffe med Mads Tærsbøl 😎

En spændende snak med en mand, der virkelig nørder. Og som siger at hans dårligste vane er, at han ikke kan slippe studierne og kaninhullet han lander i, når han først går i gang 🤓🧫

Det er det længste afsnit jeg endnu har optaget - ca 2 timer. Så slug den råt eller del den op, hvad end der passer dig. Men måske du skal have en kuglepen og et stykke papir klar 👀

Husk! Dette er kun ét perspektiv. Det helt ok at have et andet. Tag det med der fungerer, og lad resten lille 🫶

God dag derude ☀️

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𝐇𝐯𝐚𝐝 𝐟𝐨𝐫𝐭æ𝐥𝐥𝐞𝐫 𝐦𝐞𝐬𝐭 𝐨𝐦 𝐝𝐢𝐭 𝐡𝐞𝐥𝐛𝐫𝐞𝐝? 🫀🫁

Svaret overrasker mange: Din kondition.
Jeg er stolt over at være medforfatter på en ny statusartikel i Ugeskrift for Læger (publiceret i dag), hvor vi samler den nyeste viden om kondition og hvorfor det fortjener at blive taget lige så alvorligt i klinikken, og i samfundet, som blodtryk, overvægt og depression.
Her er nogle af de vigtigste budskaber:

🫀 Kondition (VO₂max) er kroppens maksimale evne til at optage, transportere og udnytte ilt under fysisk aktivitet. Det er et samlet mål for, hvor godt hjerte, lunger og muskler arbejder sammen. En integrereret sammenhæng!

📉 Lav kondition er en stærk og uafhængig risikofaktor for sygdom og tidlig død. Faktisk er det en stærkere prædiktor for dødelighed end klassiske risikofaktorer som rygning, forhøjet blodtryk, kolesterol ude af kontrol og diabetes. Det er værd at lade stå et øjeblik.

🏃 Men her er det opløftende: kondition er en risikofaktor, vi kan gøre noget ved. Den kan trænes hele livet, og selv små skridt tæller. At nedsætte den daglige stillesiddende tid med blot 30 minutter og erstatte med fysisk aktivitet kan sænke mortalitet med op til 10%.

⏳ Nøglen er vedligeholdelse. Konditionen begynder at falde allerede få uger efter, man stopper. Det handler ikke om at præstere, men om at holde fast, og være kontinuerlig, livet igennem.

Budskabet til både kolleger, almene mennesker og patienter er enkelt og håbefuldt: regelmæssig fysisk aktivitet forbedrer helbred, mentalt velvære og levetid. Det er aldrig for sent at begynde, og det behøver ikke være en dramatisk indsats der skal.

Tusind tak til mine dygtige medforfattere:
Astrid Høgedal, @bevaegelseco @skate_surgeon Jonathan J. Bjerre-Bastos, Jacob Peter Hartmann, og Henning Morris Bay Nielsen. 🙏

👉 Læs hele artiklen på ugeskriftet.dk.

💬 Og del den gerne med en, du tænker på. Det kunne være den lille påmindelse, der får nogen op af stolen i dag.

Liv er bevægelse og bevægelse er liv🕺🏻

https://ugeskriftet.dk/videnskab/kondition

#vo2max #longevity #health

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KONDITION - Ny artikel i Ugeskriftet! (Open acces)

Tilbage i 2021 deltog @madstaersboel i Bevægelse&Co til en meget oplysende snak om kondition. Det gav inspiration til en artikel om hvad begrebet betyder og hvad konditionen betyder for vores morbiditet og mortalitet.

Artiklen kan findes og læses open acces på Ugeskriftet.dk

#kondition #livsstilsmedicin #vo2max #biohackingdk #bevægelse

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𝐒𝐓𝐈𝐋𝐋 𝐖𝐀𝐓𝐄𝐑, 𝐑𝐄𝐒𝐓𝐋𝐄𝐒𝐒 𝐇𝐄𝐀𝐑𝐓❤️

8 years injured. 8 years where my body couldn’t, and still can't, give me what my heart was/is screaming for. And yet - here I am. Bike leaning beside a mountain lake so still it holds the whole sky 🤍

If you’d told me in 2018 that an injury would hand me moments like this, I wouldn’t have believed you. Back then it was only times, splits, podiums, the next race. Losing that nearly broke me!!!💔

But somewhere in those years, the hunger found another door.
When top performance wasn’t on the table, I learned to feed that pull differently. Riding further than planned. Days in nature with no plan at all. Building a fire and watching it burn. Sitting in silence, breathing, meditating q letting the mountains do to me what the track once did (and which will come again)🪵🏕️⛰️

It doesn’t replace the dream. 𝐓𝐡𝐞 𝐟𝐢𝐫𝐞 𝐭𝐨 𝐫𝐮𝐧, 𝐭𝐨 𝐜𝐨𝐦𝐩𝐞𝐭𝐞, 𝐭𝐨 𝐛𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐞𝐯𝐞𝐫 𝐬𝐭𝐢𝐥𝐥 𝐛𝐮𝐫𝐧𝐬 𝐣𝐮𝐬𝐭 𝐚𝐬 𝐡𝐨𝐭.

But I’ve stopped seeing them as limitations to each other - adventure keeps me sane while crazy ambition keeps me hungry.
Mostly, I’m just grateful. Grateful this broken road led me somewhere I’d never have found whole. Grateful my body still carry me here 🙏

The body/foot has limits. The hunger doesn’t. Still chasing - just on more roads than one. Can't wait to bring the little princess on expeditions by land, through water and up in the air!❤️🪂⛵️

- LIFE IS GOOD.

#mountains #gratitude #cycling stillchasing whateverittakes

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