SUPPLEMENT SPOTLIGHT

Sleep is a vital and active state essential for health, functioning through various processes during different stages. Each night consists of several cycles, lasting 90-110 minutes, comprising four stages: three non-REM (N1, N2, N3) and one REM stage.

- N1: Light sleep acting as a transition, lasting 1-7 minutes (5% of total sleep).

- N2: A deeper sleep, lasting 10-25 minutes, where memory storage occurs.

- N3: Deep restorative sleep critical for physical and metabolic health.

- REM: Characterized by increased brain activity, dreaming, and emotional regulation, initially lasting around 10 minutes and extending in later cycles.

Sleep architecture varies, influenced by circadian rhythms that dictate alertness and tiredness patterns, regulated by the hypothalamus. Sleep-wake homeostasis tracks sleep needs against wakefulness, promoting recovery following deprivation.

Factors disrupting sleep architecture include:

- Blue Light: Disrupts circadian rhythms and melatonin production.

- Caffeine: Blocks sleep-inducing chemicals and can delay sleep onset.

- Alcohol and Nicotine: Reduce time spent in deep and REM sleep.

- Circadian Rhythm Problems: Affected by aging, medical conditions, or lifestyle disruptions.

- Sleep Disorders: Such as obstructive sleep apnea that disrupt sleep stages.

Research indicates that 7-8 hours of consistent sleep correlates with longevity and memory function, essential for consolidating information. Poor sleep compromises memory retention, learning, and immune response, increasing vulnerability to infections and diminishing vaccine effectiveness. Overall, quality sleep is crucial for both mental and physical health.

To ensure you get Fury member pricing (25% off all retail prices) from Thorne, email jordan@crossfitfury.com to be added to the client list. When purchased through Momentous, use code crossfitfury to get 14% retail prices.

MEDICAL MINUTE

New Research Regarding Health and Wellness

Berberine Improves Biomarkers of Liver Disease

Berberine is a plant compound found in several herbs, including Indian barberry, (Berberis aristata), Oregon grape, (Mahonia aquifolium), and goldenseal, (Hydrastis canadensis), and has been traditionally used to promote metabolic and digestive health. Modern research affirms this application, with studies suggesting that berberine may help promote healthy liver function by supporting normal lipid metabolism and maintaining balanced blood sugar levels – both important factors for overall liver wellness. By helping the body manage fats and sugars more efficiently, berberine contributes to a healthy internal environment that supports the liver’s natural detoxification and metabolic processes.

One practical application for berberine is in the management of non-alcoholic fatty liver disease (NAFLD), also known as metabolic dysfunction associated steatotic liver disease (MASLD) – a condition where fat builds up in the liver not caused by alcohol. After reviewing nearly 500 studies, the researchers included 22 studies (4 in humans and 18 in animals). In people with NAFLD, berberine significantly lowered fasting blood sugar levels, showing it may help improve the body’s ability to process glucose. In animal studies, berberine also improved liver enzyme levels (ALT and AST) and improved lipid profiles.

The Takeaway: Evidence suggests that berberine may help support liver health and promote balanced metabolism in individuals with NAFLD. The consistent and encouraging results from animal studies further strengthen the rationale for conducting larger, well-designed human clinical trials to validate these promising findings.

Omega-3s plus Resistance Training Improve Metabolic Biomarkers in Active Males

An eight-week study including 30 generally healthy males (aged 18-30) sought to determine whether supplementation with the omega 3s DHA and EPA would enhance the benefits of strength training. All participants were recreationally active and engaged in resistance training prior to study onset. During this study, all participants completed a structured strength training routine three days a week. One group of 15 received 1,050 mg omega-3s three times daily for a total of 1,620 mg EPA and 1,170 mg DHA per day. The other group of 15 received no supplement because a matched placebo was not feasible. Exercise, diet including fluid intake, sleep, and use of caffeine, alcohol, and nicotine were all controlled during the study. Measurements were collected at baseline and at the end of the eight weeks. Biochemical markers were assessed from plasma or serum.

Blood lipids (HDL, LDL, triglycerides, total cholesterol) improved significantly versus baseline in the omega-3 group but not in the control group. Likewise, pro-inflammatory cytokine levels (CRP, IL-6, TNF-α) and indicators of oxidative stress (glutathione and malondialdehyde) improved significantly for the participants receiving omega-3s but not for the control group. Furthermore, significant favorable changes in serotonin, dopamine, homocysteine, and brain-derived neurotrophic factor (BDNF) were seen in the omega-3 group only. Finally, physical performance parameters (bench press, squat, leg strength, hand grip strength, counter movement jump, sprint, reactive strength index, Illinois agility test) significantly improved versus baseline in the omega-3 group but not in the un-supplemented group.

The Takeaway: Resistance training combined with DHA and EPA supplementation appeared to consistently convey an advantage over no supplementation in these young, athletically active males.

Grip Strength: A Better Predictor of Health Than BMI?

Body mass index (BMI), a calculation based solely on weight and height, is a limited measure as it cannot differentiate between muscle and fat mass. However, a study of over 90,000 individuals from the UK Biobank suggests that grip strength is a reliable indicator of muscle mass and can predict health outcomes in people with elevated BMI. Participants with higher grip strength were 20% less likely to develop obesity-related diseases and 13% less likely to die. The study highlights the importance of considering muscle mass in health assessments, as grip strength correlates with lower risks of disease progression and mortality.

The Takeaway:Grip strength may better predict health risks than BMI alone.

NOVEMBER SPOTLIGHT ATHLETE

Hannah A

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

JUST ABOUT 2 MONTHS!! I STARTED SEPTEMBER OF THIS YEAR.

WHAT HAS BEEN YOUR BIGGEST WIN SINCE COMING TO FURY?

BEING ABLE TO DO A PULL UP! HAHA BUT REALLY, PUSHING MYSELF PAST MY COMFORT ZONE HAS BEEN A HUGE WIN. THESE WORKOUTS ARE TOUGH AND I'VE BEEN ABLE TO PULL THINGS OFF THAT I NEVER THOUGHT I WAS CAPABLE OF. I'VE SEEN MORE MENTAL AND PHYSICAL GROWTH THESE LAST 2 MONTHS THAN I DID WHEN I WAS WORKING OUT ON MY OWN FOR OVER A YEAR.

WHAT DO YOU LIKE MOST ABOUT FURY?

WHERE DO I START? THE FURY COACHES ARE AMAZING AND CREATE AN ENVIRONMENT THAT IS CONTAGIOUS. BEING A NEWBIE TO CROSSFIT, I WAS PRETTY NERVOUS I WOULDN'T COMPREHEND SOME OF THE MOVEMENTS, BUT THEY TAKE THEIR TIME TO MAKE SURE YOU HAVE IT AND CHALLENGE YOU TO PUSH YOURSELF. I'VE ALSO MET SOME PRETTY COOL PEOPLE WHO WANT TO SEE YOU SUCCEED. IT'S EXTREMELY ENCOURAGING. AND A PLUS IS THAT THE GYM ITSELF IS VERY COMFORTABLE, SO MUCH ROOM FOR ACTIVITIES.

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS WHEN IT COMES TO CROSSFIT?

MY FAVORITE MOVEMENTS WOULD PROBABLY BE WALL WALKS, ROWING, OR ANY TYPE OF BURPEE COMPLEX. I SAY WALL WALKS NOW, BUT WE'LL SEE THE MORE I DO!

I THINK MY LEAST FAVORITE IS OVERHEAD SQUATS, NOT A BIG FAN OF THOSE!

ANY ADVICE TO SOMEONE LOOKING TO START IMPROVING THEIR HEALTH AND FITNESS?

AS SOMEONE WHO WAS NERVOUS TO STEP INTO A CROSSFIT GYM AND WAITED LONGER THAN I WANTED TO, YOU MUST DITCH ANY EXCUSE THAT'S KEEPING YOU FROM STARTING. PRIORITIZE CONSISTENCY OVER INTENSITY AND THE REST WILL FOLLOW. DON'T LOOK AT WORKING OUT AS A CHORE OR ANOTHER ITEM ON THE LIST OF THINGS TO DO FOR THE DAY. TREAT IT AS AN OPPORTUNITY TO INVEST IN YOURSELF AND BECOME THE VERSION OF YOURSELF YOU'VE ALWAYS HOPED FOR! THERE'S NO WASTED TIME IF IT'S PUT TOWARDS IMPROVING YOUR HEALTH AND FITNESS.

CALENDAR OF EVENTS

Mark your calendars for these upcoming events! All details are available at the front desk and on our website.

November 27 - Turkey Trot

December - Christmas Party

NOVEMBER BIRTHDAYS

Zachary Brown Nov 14

Destiny Torres Nov 15

Eric Schwartz Nov 15

Eric Belt Nov 18

Sirrene Ayyad Nov 18

Reece Leiler Nov 20

Anna Benker Nov 23

Courtney Samudio Nov 23

Ashley Rios Nov 24

Alejandra Navarro Nov 24

Alan Boyce Nov 25

Amanda Nolan Nov 28

Josh Fullerton Nov 28

Jake Rojas Nov 28

Cassidy Richardson Nov 29

Have a supplement you would like to know more about? Is there a wellness question or topic you are wishing you knew more about? Have a topic about fitness, wellness, or health or a favorite recipe that you want to share with the community?