Sex Sleep Eat Drink Dream (35 page)

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Blumenthal suspects that people who exercise:
James Blumenthal, personal communication, August 7, 2006.
Late afternoon and early evening are considered:
The following description of exercise rhythms comes from "Circadian rhythms in sports performance," in'T. Reilly et al.,
Biological Rhythms and Exercise
(New York: Oxford University Press, 1997); personal communication with Thomas Reilly, September 2006; C. M. Winget et al., "Circadian rhythms and athletic performance,"
Medicine and Science in Sports and Exercise
17, 498–516 (1985).
Airways are most open late:
Boris I. Medarov, study presented at the 70th annual international scientific assembly of the American College of Chest Physicians, October 23–28, 2004, in Seattle.

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back pain is often less severe:
Michael Smolensky and Lynne Lamberg,
The Body Clock Guide to Better Health
(New York: Holt, 2000), 223–26.
Even very young infants:
A. N. Meltzoff, "Elements of a developmental theory of imitation," in A. N. Meltzoff and W. Prinz, eds.,
The Imitative Mind: Development, Evolution, and Brain Bases
(Cambridge: Cambridge University Press, 2002), 19–41.
New research suggests that our brains:
M. Iacoboni, "Understanding others: imitation, language, empathy," in'S. Hurley and N. Chater, eds.,
Perspectives on Imitation: From Cognitive Neuroscience to Social Science
(Cambridge, Mass.: MIT Press, in press),
www.cbd.ucla.edu/bios/royaumont.pdf.

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Some modern researchers argue that only sustained:
www.cdc.gov/nccdphp/dnpa/physical/recommendations/index.htm.

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Australian scientists persuaded a dozen men:
S. M. Gunn et al., "Determining energy expenditure during some household and garden tasks,"
Medicine and Science in Sports and Exercise
34:5, 895–902 (2002).
Climbing stairs counts too:
K. C. The and A. R. Aziz, "Heart rate, oxygen uptake, and energy cost of ascending and descending the stairs,"
Medicine and Science in Sports and Exercise
34:4, 695–99 (2002). To maximize benefits, the scientists recommended that people climb up and down the twenty-two flights seven times at each session, for a total activity period of twenty-six minutes, four times a week.
only a quarter of all American adults:
Centers for Disease Control, Morbidity and Mortality Weekly Report, December 1, 2005.
Evidence suggests that early hunter-gatherers walked:
Personal communication with Richard Wrangham and Dan Lieberman, Harvard University, February 26, 2005.
Loss of muscle and bone:
Miriam Nelson, personal communication, October 30, 2006.

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Resistance training works its muscle magic:
Henning Wackerhage, personal communication, October 2006.
The proteins that make up:
G. Biolo et al., "Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans,"
American Journal of Physiology, Endocrinology, and Metabolism
268, E514–20 (2005).
A team of scientists at the Cleveland Clinic:
V. K. Ranganathan et al., "From mental power to muscle power—gaining strength by using the mind,"
Neuropsychologia
42, 944–56 (2004).

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To keep your muscle and bone mass:
J. E. Layne and M. Nelson, "The effects of progressive resistance training on bone density. A review,"
Medicine and Science in Sports and Exercise
31:1, 25–30 (1999).
In 2005, a team from the University of Massachusetts:
P. M. Clarkson et al., "Variability in muscle size and strength gain after unilateral resistance training,"
Medicine and Science in Sports and Exercise
37:6, 964–72 (2005).
Muscle soreness generally peaks:
H. Wackerhage, "Recovering from eccentric exercise: get weak to become strong,"
Journal of Physiology
553, 681 (2003).

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Stretching does not prevent it:
R. Herbert and M. Gabriel, "Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review,"
British Medical Journal
325, 468 (2002).

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To teach this lesson:
Henning Wackerhage, personal communication, October 2006.
Delayed muscle soreness is caused by:
J. Friden and R. L. Lieber, "Eccentric exercise-induced injuries to contractile and cytoskeletal muscle fibre components,"
Acta Physiologica Scandinavica
171, 321–26 (2001).
On the bright side, muscles respond:
P. M. Clarkson, "Molecular responses of human muscle to eccentric exercise,"
Journal of Applied Physiology
95, 2485–94 (2003); P. M. Clarkson and I. Tremblay, "Exercise-induced muscle damage, repair, and adaptation in humans,"
Journal of Applied Physiology
65:1, 1–6 (1988).
Our species is built for this:
D. M. Bramble and D. E. Lieberman, "Endurance running and the evolution of
Homo," Nature
432, 345–52 (2004); personal communication with Dan Lieberman, January 2005.

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Using a treadmill with a force plate:
R Weyand et al., "Faster top running speeds are achieved with greater ground forces, not more rapid leg movements,"
Journal of Applied Physiology
89, 1991–2000 (2000).
British scientists showed that blood:
Philip J. Kilner et al., "Asymmetric redirection of flow through the heart,"
Nature
404, 759–61 (2000).

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Researchers have found that the drag:
J. Y. Ji et al., "Shear stress causes nuclear localization of endothelial glucocorticoid receptor and expression from the GRE promoter,"
Circulation Research
92, 279 (2003).
In addition, even lower-intensity exercise:
R. Rauramaa, "Results of DNASCO (DNA polymorphism and carotid atherosclerosis) study, a six-year study on the effects of low-intensity exercise and genetic factors on atherosclerosis" (abstract 3855), presented at the American Heart Association's Scientific Sessions Conference, 2001.
Miller used clips from the movie:
M. Miller et al., "Impact of cinematic viewing on endothelial function,"
Heart
92, 261–62 (2006); personal communication with Michael Miller, September 2006.

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In fact, according to Timothy Noakes:
T. D. Noakes and A. St. Clair Gibson, "Logical limitations to the 'catastrophe' models of fatigue during exercise in humans,"
British Journal of Sports Medicine
38, 648–49 (2004); personal communication with Timothy Noakes, August 2006.
"
No study has yet clearly established":
A. St. Clair Gibson and T. D. Noakes, "Evidence for complex system integration and dynamic neural regulation of skeletal muscle recruitment during exercise in humans,"
British Journal of Sports Medicine
38, 797–806 (2004); Noakes and St. Clair Gibson, "Logical limitations to the catastrophe' models of fatigue."
To demonstrate the mental component of exhaustion:
D. A. Baden et al., "Effect of anticipation during unknown or unexpected exercise duration on rating of perceived exertion, affect, and physiological function,"
British Journal of Sports Medicine
39, 742–46 (2005); A. St. Clair Gibson et al., "The role of information processing between the brain and peripheral physiological systems in pacing and perception of effort,"
Sports Medicine
36:8, 705–22 (2006).

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One possibility is a molecule called interleukin-6:
P. J. Robson-Ansley et al., "Acute interleukin-6 administration impairs athletic performance in healthy, trained male runners,"
Canadian Journal of Applied Physiology
29:4, 21–24 (2004). See also B. K. Pedersen and M. Febbraio, "Muscle-derived interleukin-6: a possible link between skeletal muscle, adipose tissue, liver, and brain,"
Brain, Behavior, and Immunity
19, 371–76 (2005).

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reduces the incidence of colds:
C. Ulrich et al., "Moderate-intensity exercise reduces the incidence of colds in postmenopausal women,"
American Journal of Medicine
119:11, 937–42 (2006).
In 2004, a team of Japanese researchers:
Koji Okamura et al., presentation at Experimental Biology 2004 meeting, April 17–21, 2004, Washington, D.C.
New studies show that this stepped-up:
E. Borsheim and R. Bahr, "Effect of exercise intensity, duration and mode on post-exercise oxygen consumption, "
Sports Medicine
33:14, 1037–60 (2003).
The Amish people ... beautifully demonstrate:
D. Bassett et al., "Physical activity in an Old Order Amish community,"
Medicine and Science in Sports and Exercise
36:1, 79–85 (2004).
Researchers have calculated:
J. O. Hill et al., "Obesity and the environment: where do we go from here?,"
Science
299, 853–55 (2003).
Some years ago, the brain researcher:
H. van Praag, "Running enhances neurogenesis, learning, and long-term potentiation in mice,"
Proceedings of the National Academy of Sciences
96, 13427–31 (1999).

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a molecule so important in helping brain cells:
Carl Cotman interview on
The Health Report,
ABC Radio National, Monday, March 24, 1997.
"
It's reasonable to speculate":
Personal communication with Art Kramer, January 16, 2005.
Not long ago, Naftali Raz:
Naftali Raz et al., "Regional brain changes in aging healthy adults: general trends, individual differences, and modifiers,"
Cerebral Cortex
15:11, 1676–89 (2005); personal communication with Raz, February 3, 2005.

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Tim Salthouse of the University of Virginia:
Tim Salthouse, personal communication, January 28, 2005.
One big Canadian study:
D. Laurin et al., "Physical activity and risk of cognitive impairment and dementia in elderly persons,"
Archives of Neurology
58, 498–504 (2001).
This was confirmed in 2004:
J. Weuve et al., "Physical activity, including walking, and cognitive function in older women,"
Journal of the American Medical Association
292:12, 1454–61 (2004).
Art Kramer and his colleagues recently investigated:
Art Kramer, personal communication, January 16, 2005; S. Colcombe and A. F. Kramer, "Fitness effects on the cognitive function of older adults: a meta-analytic study,"
Psychological Science
14, 125–30 (2003); J. D. Churchill et al., "Exercise, experience, and the aging brain,"
Neurobiology of Aging
23, 941–55 (2002); A. F. Kramer et al., "Aging, fitness and neurocognitive function,"
Nature
400, 418–19 (1999).

9. PARTY FACE

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 "
Give me a bowl of wine": Julius Caesar,
act 4, scene 3.
Time of day influences how quickly:
J. Wasielewski and F. Holloway, "Alcohol's interactions with circadian rhythms,"
Alcohol Research and Health
25:2, 94–100 (2001).
In one study of twenty men:
N. W. Lawrence et al., "Circadian variation in effects of ethanol in man,"
Pharmacology, Biochemistry, and Behavior
18 (supp. 1), 555–58 (1983); see also J. Brick et al., "Circadian variations in behavioral and biological sensitivity to ethanol,"
Alcoholism: Clinical and Experimental Research
8, 204–11 (1984).
This time of day may in fact affect:
T. Reilly et al.,
Biological Rhythms and Exercise
(New York: Oxford University Press, 1997), 40–41.

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Drugs such as marijuana and hashish:
L. D. Chait, "Acute and residual effects of alcohol and marijuana, alone and in combination, on mood and performance,"
Psychopharmacology
115, 340–49 (1994).
William James wrote about the "curious increase":
William James,
The Principles of Psychology,
vol. 1, 639 (1890),
http://psychclassics.yorku.ca/james/principles/prin15.htm.
alcohol can either lessen stress or intensify it:
M. A. Sayette, "Does drinking reduce stress?,"
Alcohol Research and Health
23:4, 250–55 (1999); M. A. Sayette, "An appraisal-disruption model of alcohol's effects on stress responses in social drinkers,"
Psychological Bulletin
114, 459–76 (1993); Michael Sayette, personal communication, August 2006.

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After a person starts drinking:
P. N. Friel et al., "Variability of ethanol absorption and breath concentrations during a large-scale alcohol administration study"
Alcoholism: Clinical and Experimental Research
19:4, 1055 (1995).
An hour after consuming:
"Alcohol and transportation safety," Alcohol Alert 52, National Institute on Alcohol Abuse and Alcoholism, April 2001.
Women reach higher peak blood alcohol levels:
M. Mumenthaler et al., "Gender differences in moderate drinking effects,"
Alcohol Research and Health
23:1, 55–64 (1999).
work by scientists at Stanford University:
Mumenthaler et al., "Gender differences in moderate drinking effects," 57.
in the sleep-deprived, alcohol hits hard:
T. Roehrs et al., "Sleep extension, enhanced alertness and the sedating effects of ethanol,"
Pharmacology, Biochemistry, and Behavior
34, 321–24 (1989).

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William James described this failure:
James,
The Principles of Psychology,
vol. 1, 251.
It's one of the "seven sins of memory":
Daniel Schacter,
The Seven Sins of Memory
(Boston: Houghton Mifflin, 2001), 63; A. Maril et al., "On the tip of the tongue: an event-related fMRI study of semantic retrieval failure and cognitive conflict,"
Neuron
31, 653–60 (2001).
Or perhaps a technological solution:
"On the tip of my tongue,"
New Scientist
7, 17 (2002).
"
Real world tests of automated face-recognition systems":
R Sinha, "Recognizing complex patterns,"
Nature Neuroscience Supplement
5, 1093–97 (2002).
No, wrote Milan Kundera:
Milan Kundera,
Immortality
(New York: Perennial, 1999), 13.