Transmutable Explorations

Tag: Health

  • Understanding Systemic Inflammation and How to Keep It in Check

    Understanding Systemic Inflammation and How to Keep It in Check

    Systemic inflammation is one of those medical terms that gets thrown around a lot, but unless you’re dealing with an autoimmune condition or chronic illness, you might not think much about it. Here’s the thing, though: it’s not just a problem for people with specific diagnoses. It’s an underlying factor in a wide range of health issues, from heart disease to anxiety. Think of it as a slow-burning fire inside your body—one that, left unchecked, can wreak havoc over time. The good news? There are ways to cool things down before they spiral out of control.

    What Is Systemic Inflammation, Really?

    At its core, systemic inflammation is your body’s immune system in overdrive. Normally, inflammation is a good thing—it’s how your body fights off infections and heals injuries. But when that response becomes chronic, your immune system starts attacking healthy cells, leading to persistent damage and dysfunction. It’s like an alarm that never gets turned off. This kind of inflammation isn’t always obvious; it doesn’t come with the redness and swelling you’d associate with an injury. Instead, it lurks beneath the surface, contributing to fatigue, joint pain, digestive problems, and even mood swings.

    Exploring Alternative Methods for Reducing Systemic Inflammation

    Beyond diet and exercise, several lesser-known remedies can help keep inflammation in check. While research is still emerging, these natural alternatives show promise in supporting the body’s healing processes:

    • Cold Therapy – Ice baths and cryotherapy expose the body to extreme cold, which helps reduce inflammation by constricting blood vessels and lowering cytokine activity.
    • Infrared Sauna – Unlike traditional saunas, infrared heat penetrates deep into tissues, promoting detoxification and easing inflammatory responses.
    • Ashwagandha – This adaptogenic herb helps regulate cortisol levels, which, when chronically elevated, contribute to systemic inflammation and immune imbalances.
    • THCa Diamonds – A raw, non-psychoactive form of cannabis, THCa diamonds have been studied for their potential anti-inflammatory properties, offering relief without the high associated with THC.

    How It Sneaks Into Your Life

    You might not feel systemic inflammation creeping in, but your lifestyle could be feeding it without you realizing it. Chronic stress, poor sleep, a diet loaded with processed foods, and even environmental toxins can all keep your body in a constant state of low-grade inflammation. Sugar is a big offender—it spikes blood sugar levels, which can lead to an inflammatory cascade. The same goes for refined carbs, seed oils, and excessive alcohol. Even a sedentary lifestyle can contribute, since movement helps regulate inflammatory markers.

    The Connection to Chronic Disease

    If systemic inflammation were just about feeling a little run-down, it wouldn’t be such a big deal. But over time, it plays a key role in serious conditions like heart disease, diabetes, Alzheimer’s, and even cancer. When inflammation lingers, it damages blood vessels, alters brain chemistry, and weakens the immune system. Studies have shown that people with consistently high levels of inflammatory markers, like C-reactive protein (CRP), are at a much higher risk for cardiovascular events. And in the brain, inflammation has been linked to depression and neurodegenerative diseases, making it more than just a physical problem—it’s a mental one, too.

    Food as Medicine: What to Eat (and What to Avoid)

    One of the most powerful tools you have against systemic inflammation is your diet. Whole foods like leafy greens, berries, fatty fish, and nuts are packed with antioxidants and healthy fats that help fight inflammation. Omega-3s, found in salmon and walnuts, are particularly good at tamping down inflammatory responses. On the flip side, foods high in trans fats, refined sugars, and processed ingredients tend to stoke the fire. Think of your diet as a daily vote for or against inflammation—every meal is an opportunity to either fuel the fire or put it out.

    The Role of Stress and Sleep

    It’s easy to overlook stress and sleep when thinking about inflammation, but they’re just as important as diet. Chronic stress triggers the release of cortisol, a hormone that, in small doses, helps you respond to threats. But when it’s constantly elevated, it leads to increased inflammation and immune dysfunction. Sleep is another major player—during deep sleep, your body does essential repair work, reducing inflammation in the process. Poor sleep, on the other hand, keeps inflammatory markers high and makes it harder for your body to recover from daily stressors.

    Supplements and Natural Helpers

    While food should always be the foundation, certain supplements can give you an extra edge against inflammation. Turmeric, with its active compound curcumin, is one of the most well-researched natural anti-inflammatories out there. Fish oil supplements provide a concentrated dose of omega-3s, while probiotics help support gut health—another major factor in immune regulation. Even something as simple as green tea, which is rich in polyphenols, can help keep inflammation in check.

    The reality is, systemic inflammation isn’t something you “cure” overnight. But the small, daily choices you make can have a big impact over time. The way you eat, sleep, move, and manage stress all contribute to whether your body stays in balance or remains in a state of chronic inflammation. And while the science can feel overwhelming, the takeaway is simple: treat your body kindly, and it will return the favor. Your future self will thank you for it.

  • Siphox Health Review

    Siphox Health Review

    If you’ve been following along for a bit, you might remember that January is one of the months that I always do bloodwork to track the impact of the various health related experiments I do over the year. This month, in addition to my normal work done by InsideTracker, I also tested out a new system from Siphox Health.  Read on for my Siphox Health Review and to see how it compares to using InsideTracker.

    Why Siphox?

    So why did I decide to give Siphox a try?  If you’ve read my review of InsideTracker, you know that I’ve been mostly satisfied and have been using this product for years.  That being said, InsideTracker is fairly expensive.  Because of this, I usually only test twice a year.  With the frequency of experiments that I do, it would be useful to be able to test far more often.  InsideTracker also requires you to go for a full blood draw for each test.

    Siphox’s mission statement is what caught my attention sometime last year: By leveraging silicon photonic biosensors, lower the cost of at-home health testing by 100x and provide results instantly.  Siphox’s system is unique because in theory, you can do everything from home. Instead of a traditional blood draw, it relies on blood spots from a finger prick. The provided special cards are designed to separate whole blood from serum.

    Siphox vs. Insidetracker Comparison

    So how does Siphox compare in practice?  I broke down my comparison into four sections.

    The Platform

    At the time of this writing, Siphox is exclusively a web app.  InsideTracker has both a web and mobile app, with mostly comparable functionality.  Both products provide an ‘action plan’ based on your results, but InsideTracker’s seems far more extensive.  One of the great things about InsideTracker’s mobile support is the regularly provided notifications about new things added to your action plan.

    Both platforms allow you to hookup wearables to supplement your biomarker information.  Siphox supports more wearables and having multiple connected simultaneously.  This is one area that always annoyed me about InsideTracker.  The wearable I use to track activity is not my preferred wearable for tracking sleep, so being able to support both at the same time would be fantastic.  This being said, Siphox seems to only look at the wearable data around when you take the test (and it’s not clear where it’s pulling some of this data from).  InsideTracker regularly looks at (and monitors) your wearable data and provides actionable results.

    Both platforms present your results initially in categories.  The both allow you to search or list individual biomarkers.  Siphox lets you set the ‘optimized’ range to biohacker mode which is more stringent than the normal mode.

    InsideTracker has an early AskAI feature.  I haven’t used this extensively, but it’s something that Siphox does not have yet.

    The Procedure

    Current Routine

    The procedure for obtaining results was what really drew me in to try Siphox.  My current InsideTracker routine requires me to wake up, hop in the car and drive in rush hour traffic to my nearest Quest lab location.  Then I need to fill up several vials of blood (and this number seems to go up each time InsideTracker adds additional biomarkers that they test).

    An Easier Routine

    The thought of waking up, walking downstairs and doing a few finger pricks, scheduling a FedEx pickup and then going on with my day is very appealing.  The reality though, was that it was definitely not this easy.  To test all the biomarkers that I wanted, I had to take several different classes of tests.  A test that only required filling up one card with blood was easy enough, but completing multiple on one day did not work out for me.  I had to use multiple lancets in almost all of my fingers in order to get close to enough blood.

    Worse still was the fact that my blood must coagulate fairly quickly.  It was extremely difficult for me to collect enough blood for one or two spots before I would stop bleeding.  This meant that it took a very long time to do all of these tests compared to the relatively quick blood draw at Quest.  Even more problematic, the design of the Siphox cards penalizes you if you cannot collect the blood spots quickly.  As the blood dries on the cards, additional drops cannot make it through and get separated into the whole blood and serum.  Because of this problem, the first multi test that I took failed and was unreadable.

    The EasyDraw Routine

    I explained these issues to Siphox and they sent me another test with an innovative product to combat this.  Siphox has an EasyDraw device which you painlessly attach to your upper arm (like a CGM).  This creates a vacuum and pumps blood into a vial that you then send back to Siphox bypassing the cards.  EasyDraw costs an additional $20 per test and for some reason ends up testing slightly different biomarkers than the card based tests do.  EasyDraw seems like a requirement for me to use Siphox.  The one drawback of using EasyDraw was that it is difficult to see the fill line on the device when it is attached to your arm.

    After my initial experience, I updated all possible tests to be EasyDraw.  Unfortunately, one of the tests requires two separate EasyDraws and one of them failed.  I tried collecting twice as much blood using a single EasyDraw but this also did not work.

    The Results

    The package that I tested from Siphox covered 35 biomarkers.  InsideTracker covers 47.  Many of the main ones that I’m interested in are covered in both but Siphox had one notable missing one… Insulin.  Also, for someone who specifically is actively testing blood iron implications, I was surprised to see that the only thing relevant tracked by Siphox is Ferritin.  Siphox had 3 biomarkers that I wish InsideTracker did – Free T4, Free T3 and Homocysteine.  It also had several biomarkers that better show kidney function that could come in handy.

    In terms of how the results compared,  I actually received my results in the InsideTracker app far faster than I did in Siphox.  This comparison is even more noticeable if you include the raw results from Quest as the results usually don’t show up in InsideTracker for a few days after the results start to trickle in from Quest.

    I really intended to do an accurate side by side comparison of all of the biomarkers covered by both platforms.  Unfortunately, because of all the issues with taking the tests that ultimately could not be processed by Siphox, only one of the tests were taken at exactly the same time.  This successful test included my kidney (which InsideTracker didn’t test) and liver function.  Albumin was comparable between both tests, but all other liver enzymes were significantly higher as tested by Siphox.  Additionally, Siphox reported my fasting glucose as being 10 mg/dL lower than InsideTracker.

    The Cost

    In terms of cost, at this point in time, Siphox is definitely not cheaper at the frequency that I do testing.  The program that I am on would cost at least $828 a year.  It would actually be significantly more than this because of the requirement to upgrade to the EasyDraw option for several of the tests at $20 for each one.  InsideTracker currently costs me less than $761 per year.  If I tested twice as often, InsideTracker would cost me another $578 for a total cost of $1331 per year.  Siphox is slightly more expensive at $1412 per year total (pre EasyDraw upgrade).

    Siphox Health Review

    At the time of this writing and with InsideTracker’s recent price decreases, Siphox isn’t really compelling from a cost perspective.  The issues with the collection procedure makes it more painful for me than InsideTracker.  The turnaround time to results is also significantly slower.  Being unable to compare more results side by side, I still have open questions about the accuracy of Siphox’s process.

    For me, Siphox would probably need to be half of its current cost in order for me to even begin to consider switching from InsideTracker.   I will likely give Siphox another try in the future to see if the collection procedures have improved and hope that I can do a more accurate results comparison.  If accuracy is comparable between those results and InsideTracker, I will consider using Siphox to supplemently test the biomarkers that InsideTracker doesn’t currently track.  Have you used Siphox? What was your experience? Let me know in the comments.

  • Improving Indoor Air Quality

    Improving Indoor Air Quality

     Improving Indoor Air Quality: A Step-by-Step Guide

    Winter is coming!  I’ve been insulating and sealing everything in my home as a way to reduce heating/cooling costs.  Due to this, less fresh air is now actively being pulled into my house.  Because of this, I’ve been thinking a lot more about making sure the air inside is as pristine as possible. Read on for my journey in improving indoor air quality.

    Why Does Indoor Air Quality Matter

    As modern humans we spend more and more time indoors.  This means we cannot overstate the importance of maintaining good indoor air quality (IAQ).  The air we breathe indoors can have a significant impact on our health, cognitive performance, and overall well-being.

    Poor IAQ can lead to a range of health problems.  These can range from mild symptoms like headaches and fatigue to more severe conditions like respiratory diseases and cancer. According to the World Health Organization (WHO), more than 3 million people die every year due to indoor air pollution.  While the majority of these deaths occur in developing countries where indoor burning of solid fuels like wood, coal, and dung is common, I’ll focus more on the types of dangers that occur in modern homes.

    While these modern dangers might not lead to outright death, poor IAQ can exacerbate long term health conditions.  Even more so for those of us who currently work from home, poor IAQ can affect our cognitive performance and productivity.  Studies have shown that reduced classroom air quality can cause a reduction in cognitive performance of pupils, and that good indoor air quality and thermal comfort are prerequisites for human health and well-being.

    Establish a Baseline

    The first step in improving indoor air quality is to test the air in your home or office.  There are several ways to do this.  You could get hire a professional for a snapshot in time measurement, but I’ve seen radical changes in IAQ throughout the day.  Because of this, I wanted a permanent way to constantly monitor my indoor air quality.  My earliest experiments with this involved home made devices with simple sensors.  I’ve since settled on integrating AirThings products into my smart home system.

    What Impacts Indoor Air Quality

    Indoor air pollution can come from a variety of sources, including building materials, household products, and outdoor pollutants that infiltrate the indoor environment. According to the US Environmental Protection Agency (EPA), certain immediate effects of indoor air pollution are similar to those from colds or other viral diseases, making it difficult to determine if the symptoms are a result of exposure to indoor air pollution.

    Common Indoor Air Pollutants

    Some common indoor air pollutants include:

    • Volatile Organic Compounds (VOCs): VOCs are chemicals that evaporate easily.  They can be found in household products, such as cleaning supplies, paints, and adhesives. Things like furniture, carpets, and building materials can also emit VOCs. VOCs can cause eye, nose, and throat irritation, as well as headaches and nausea.
    • Particulate Matter (PM): PM refers to small particles that can be suspended in the air.  This includes dust, pollen, and other airborne particles. High levels of PM can exacerbate respiratory issues like asthma.  Cooking, smoking, and outdoor pollution also emits PM.
    • Carbon Monoxide (CO): CO is a colorless, odorless gas.  Fuel-burning appliances, such as furnaces, water heaters, and generators can emit CO. CO can cause headaches, dizziness, and nausea, and high levels can be fatal.
    • Nitrogen Dioxide (NO2): NO2 is a gas.  Fuel-burning appliances can emit NO2 but it often arises from outdoor pollution. NO2 can cause respiratory problems, such as coughing and wheezing, and can also exacerbate existing conditions like asthma.
    • Radon: Radon is a radioactive gas that can accumulate in buildings, particularly in basements and crawl spaces. Radon can increase the risk of lung cancer and is the second leading cause of lung cancer in the United States.
    • Mold and Mildew: Mold and mildew can grow in damp environments, such as bathrooms and basements, and can emit spores that can cause allergic reactions and respiratory problems.
    • Pesticides and Insecticides: Pesticides and insecticides used in the home to control pests  can also emit toxic chemicals that can cause health problems.
    • Asbestos: Asbestos is a mineral that was commonly used in building materials, such as insulation and flooring, until the 1970s. Asbestos can cause lung cancer and mesothelioma, a rare form of cancer.
    • Carbon Dioxide (CO2): High levels of CO2 can lead to increased heart rate and blood pressure.  This can exacerbate existing respiratory issues.  By decreasing blood oxygen levels, elevated CO2 has also been shown to cause headaches, fatigue and drowsiness.  Studies have shown high levels can reduce productivity by up to 10%.

    Improving Indoor Air Quality

    Once you have tested your IAQ, depending on what is out of optimal range, you can take steps to improve it.  The AirThings monitoring system that I’ve put together monitors many of these things, but not 100%.  I’ve determined that Asbestos isn’t something that I’m extremely concerned about in my home, so don’t currently monitor that.  For CO monitoring, I’ve been using Nest products.  I haven’t really found a good product for Mold/Mildew outside of keeping the overall humidity in my home low.  I currently have not done enough research on indoor pesticide/insecticides (I tend to just avoid using these in general) and NO2.

    Mitigation Strategies

    There isn’t usually a one size fits all strategy for combating poor IAQ, but depending on what’s problematic, you can consider:

    • Increase ventilation: One of the simplest ways to improve IAQ is to increase ventilation. This can be as simple as opening a window or using a whole-house fan.  Obviously, this goes against the whole thing that started me down this path, but it’s still one of the most effective ways to clean up your air.  I setup my smart thermostats to cycle my fan for 10 minutes every hour just to bring fresh air into the house.  I recently started researching Energy Recovery Ventilation (ERV) systems.  The next time I need to do more invasive work with my HVAC system, I’m seriously considering installing a full blown ERV setup.
    • Maintain your HVAC system: Regularly maintain your heating, ventilation, and air conditioning (HVAC) system to ensure it is working properly and not emitting pollutants.  If your HVAC system incorporates filters, regularly clean/change them.
    • Use an air purifier: One of the next easiest ways to improve IAQ is by purchasing an air purifier.  Air purifiers can help remove many pollutants from the air. Look for a purifier that is specifically designed to remove the types of pollutants you are concerned about.  I became an early adopter of the AirThings Renew purifier.  In my testing, it’s been very effective.  The key with any air purifier is to properly maintain it by cleaning/replacing the filters as needed.
    • Reduce VOCs: Some air purifiers can take care of VOCs, but it’s overall best to just try to avoid them.  A wide range of products, including paints, adhesives, and cleaning products can emit VOCs.  You can avoid VOCs by choosing products that are labeled as “low-VOC” or “VOC-free.”  In general, opting to use non-toxic products will benefit you in more ways than just improving your IAQ.
    • Mitigate sources of pollution: If you have identified a source of pollution in your home or office, such as a gas stove or a moldy bathroom, take steps to remove or mitigate it.  By modifying sources of indoor combustion, you can improve ventilation and reduce what is emitted into the living space.
    • Use plants: This has been one of my favorite ways of cleaning up my IAQ.  Years ago, I read the results of a NASA indoor clean air study that involved several common plants.  Plants are great for mitigating high CO2 levels, but this study found that some were great at removing VOCs and PM as well.  English Ivy has been one of my favorites (just because I have an outdoor abundance of it), but peace lilies have been a close second because of how easy they are to propagate.  Since I’ve recently been focusing on improving CO2 levels in my workspace, I’ve been using snake plants and bird’s nest fern.  An interesting thing that I learned is that many plants actually emit CO2 at night.  This makes them not very good for fixing elevated CO2 levels in the bedroom.  Most succulents do not do this though, so you might want to consider adding a few of those to your bedroom.
    • Use a dehumidifier: High humidity can contribute to mold and mildew growth.  Using a dehumidifier can help keep the indoor air dry and healthy.
    • Install Radon Mitigation:  If testing has shown consistently high radon levels, contact a professional to install a proper mitigation system.  I recently had this done and can discuss the process in more detail for anyone interested.

    Outcome

    Indoor air quality is a critical aspect of our daily lives, and its importance cannot be overstated. Poor indoor air quality can lead to a range of health problems.  It can affect our cognitive performance and productivity, and have a significant impact on our overall well-being.  We can easily understand the sources of indoor air pollution.  Once knowing this, we can take steps to improve indoor air quality.  Ultimately, we can create healthier and more comfortable living and working spaces.  Who’s already taken steps to monitor and improve their IAQ?  I’m interested in hearing about your solutions (Comment or find me on your favorite social platform).

  • Supporting a Loved One with Chronic Illness

    Supporting a Loved One with Chronic Illness

    Photo via Freepik

    Supporting a loved one with a chronic health condition is a journey that demands both compassion and ingenuity. Supporting a chronic illness is not just about providing care but also about fostering an environment where the sufferer feels empowered and understood. This involves finding creative ways to offer support that respects their independence while enhancing their quality of life. 

    Thoughtful Approaches to Supporting a Chronic Illness

    Build a Supportive Check-In System 

    Creating a routine for regular check-ins can greatly enhance your loved one’s well-being. Customize this system to fit their preferences, using communication methods like mobile apps or text messages. This approach respects their autonomy while ensuring they feel supported. Setting clear boundaries on when and how often to check in can prevent misunderstandings and foster trust. 

    Create a Shared Health Journal

    A shared health journal can be a transformative tool for enhancing communication. By documenting symptoms and treatments, you can collaboratively identify patterns and triggers. This not only deepens your understanding but also empowers informed decisions about treatment and lifestyle changes. Utilizing digital tools, such as symptom-tracking apps, can streamline this process, offering real-time updates and easy sharing with healthcare providers.

    Encourage Telehealth Appointments

    Encouraging a loved one with a chronic illness to utilize telehealth services can significantly ease the challenges of managing their condition. Virtual consultations eliminate the need for travel, which can be physically and mentally taxing, especially for those with mobility limitations or fatigue. Telehealth allows them to access care from the comfort of their home, reducing stress and enabling timely communication with healthcare providers. It also offers flexibility for scheduling appointments and often shortens wait times, making the overall experience more convenient and less disruptive to their daily routine.

    Transform Personal Experiences into Professional Growth

    Your journey of caring for a loved one can inspire you to pursue a career in healthcare, where empathy and resilience are invaluable. For example, if you work as a nurse, you can enhance your skills by earning an online RN or BSN degree, which can enhance your patient care skills. Online programs make it easier to earn a degree while working and taking care of your loved one. You may consider this to channel your personal experiences into professional growth so you can make a significant impact on others’ lives.

    Put Together a Centralized Directory

    Establishing a network of local health professionals and support groups can significantly enhance the support available. By creating a centralized directory, you can easily connect with experts who understand the unique challenges of chronic conditions. Including both in-person and virtual options ensures accessibility regardless of location or mobility constraints. 

    Learn Everything You Can About Their Condition

    Taking the time to educate yourself about your loved one’s condition is a meaningful way to offer informed and compassionate support. Understanding the medical, emotional, and practical aspects of their challenges allows you to empathize with their experiences and anticipate their needs more effectively. By researching reputable resources, attending support groups, or speaking with healthcare providers, you can gain valuable insights into managing symptoms, treatment options, and potential triggers. This knowledge not only helps you provide better assistance but also reassures your loved one that they are not alone in their journey.

    Engage in Art Therapy Together

    Encouraging your loved one to engage in creative activities like painting or drawing can help manage the emotional challenges of chronic illness. Art allows for the spontaneous release of emotions, which is beneficial for those who struggle to express feelings verbally. Expressive painting can alleviate symptoms of anxiety and depression, offering a therapeutic outlet for complex emotions.

    Supporting a chronic illness that a loved one suffers from is an ongoing commitment that can profoundly enrich both your lives. By embracing innovative methods and fostering open communication, you create a nurturing environment that promotes healing and resilience. These efforts not only enhance their well-being but also deepen the bonds of understanding and care, paving the way for a more supportive and fulfilling relationship.

    Explore a world of wellness and sustainability insights at Transmutable Explorations, where every post is a step towards a healthier, more balanced life.

  • Training the Inspiratory Muscles: A Review of the O2Trainer

    Training the Inspiratory Muscles: A Review of the O2Trainer

    In the realm of fitness and wellness, training your respiratory muscles has gained significant attention in recent years.  These muscles, comprising the diaphragm and accessory muscles, play a vital function in facilitating efficient breathing.  A few months ago, I started using the O2Trainer to enhance my breathing capabilities and overall performance.  In this blog post, I’ll delve into the importance of training your inspiratory muscles.  I will also discuss the pros and cons of using the O2Trainer.

    Why Train the Inspiratory Muscles?

    Inspiratory muscle training is essential for individuals with respiratory conditions, such as chronic obstructive pulmonary disease (COPD), asthma, and cystic fibrosis.  Even if you don’t suffer from one of these conditions, training these muscles can provide a noticeable performance boost in any physical activity that you take part in.  Breathing may be an involuntary process, but that doesn’t mean that you can’t train to improve this.  Weak inspiratory muscles can lead to:

    1. Reduced lung function: Weakened inspiratory muscles impair lung expansion, resulting in decreased oxygenation and increased respiratory distress.
    2. Increased respiratory rate: Compensatory mechanisms, such as increased breathing frequency, can lead to fatigue, discomfort, and decreased quality of life.
    3. Decreased exercise capacity: Insufficient inspiratory muscle strength hampers athletic performance and daily activities.  With stronger diaphragmatic contractions, you’ll be able to take in more oxygen and expel more carbon dioxide.  This will result in increased stamina and endurance during workouts.
    4. Boost overall health: Stronger respiratory muscles can help combat conditions like asthma, sleep apnea, and chronic obstructive pulmonary disease (COPD).

    The O2Trainer: A Device for Inspiratory Muscle Training

    The O2Trainer is a portable, non-invasive device designed to strengthen the inspiratory muscles.  This device was developed by a former MMA fighter where it was predominantly used for several years.  It progressively trains your inspiratory muscles in a way that anyone can start with the easiest setting.  It accomplishes this by using an adjustable mechanism to provide external resistance, simulating the demands of breathing under load.  By engaging the diaphragm and accessory muscles using the device, the O2Trainer is meant to improve respiratory function and increase endurance.

    Pros of Using the O2Trainer

    1. Convenience: The O2Trainer is lightweight and portable, making it easy to incorporate into daily routines, such as during travel or at home.
    2. Customizable resistance: The device allows users to adjust resistance levels, accommodating different fitness goals and abilities.
    3. Improved respiratory function: Regular use of the O2Trainer can lead to enhanced lung function, increased oxygenation, and reduced respiratory symptoms.  Numerous studies have demonstrated the effectiveness of inspiratory muscle training using devices like the O2Trainer in enhancing respiratory function and performance.
    4. Cost-effective: Compared to other respiratory training devices, the O2Trainer is relatively affordable.

    Cons of Using the O2Trainer

    1. Initial adjustment period: Some users may experience discomfort or fatigue during the initial adaptation phase, which typically subsides within a few sessions.
    2. User-dependent: The device’s effectiveness seems to vary depending on individual factors.  If you’ve already spent time training your inspiratory muscles, you might not see benefits in using this device.  Overall, this device requires discipline and consistency in order to reap the benefits.
    3. Limited accessibility: While the O2Trainer is portable, it may not be as easy to incorporate into your routine as other devices.  Competitor devices are often ‘full mask’ incorporating a headstrap to keep the device on during more vigorous activity.

    My Use of the O2Trainer

    I first discovered the O2Trainer after the first time I took the BreathingIQ quiz.  My score on this test was extremely poor the first time I took it. This was a shock since I always considered myself a ‘good breather’ 🤣 Soon after this, I made it a point to improve my score on this test and incorporated the 02Trainer into my daily practice.  I started by adding this into the meditation portion of my day.  Within days, I noticed that it had the side effect making me extremely conscious of any time that I was breathing in an incorrect way.  After a few months, my respiratory rate had decreased by 1 breath per minute, my estimated VO2Max had noticeably increased and there was a positive impact to my HRV as well!

    Hypoxic Training

    More recently, while preparing for my first multi day backpacking trip at high altitude, I started to incorporate the 02Trainer into my training.  I used it as a form of hypoxic training while walking at an ever increasing pace on my treadmill on the max incline setting while wearing a weighted vest.

    Hypoxic training typically involves training at high altitudes or in hypoxic environments to stimulate the production of red blood cells and improve oxygen delivery to the muscles. While the O2Trainer isn’t technically a form of true hypoxic training, you can approximate some of the benefits.  Getting these benefits using the o2Trainer also allows you to bypass some of difficulties of true hypoxic training:

    1. Accessibility: Hypoxic training requires access to high-altitude environments or specialized equipment, which can be expensive and difficult to obtain. The O2Trainer, on the other hand, is a portable, easy-to-use device that can be used anywhere.
    2. Cost: Hypoxic training can be costly, both in terms of equipment and/or travel expenses. The O2Trainer is a more affordable option, with a one-time purchase and no additional expenses.
    3. Time commitment: Hypoxic training typically requires a significant time commitment, as athletes must spend extended periods at high altitudes to achieve the desired benefits. The O2Trainer, however, can be used in short, daily sessions, making it a more time-efficient option.
    4. Respiratory muscle training: While hypoxic training does challenge respiratory muscles, it primarily focuses on increasing oxygen delivery to the muscles. The O2Trainer specifically targets inspiratory muscle training, which can lead to improvements in respiratory efficiency and overall respiratory health.
    5. Safety: True hypoxic training carries some risks, including altitude sickness and respiratory complications. The O2Trainer is a safer option, as it gradually increases resistance levels and does not expose users to extreme altitudes/low oxygen environments.

    Conclusion

    I feel that the O2Trainer is a valuable tool for individuals seeking to strengthen their inspiratory muscles and improve respiratory function.  Like adding anything to your routine, the O2Trainer requires dedication and consistency.  Despite this, you can unlock a new level of performance and overall well-being by incorporating inspiratory muscle training into your fitness regimen.