Darin Davis Fitness
Categories: Food and Nutrition

Vitamins and Minerals

Vitamin B

  • B vitamins are water soluble, you can take them anytime but if you take it with food it may theoretically reduce any GI upset associated with vitamins

Vitamin D

  • Vitamin D is a fat soluble vitamin and absorbs better with food
Categories: Health


Autogenic Breathing

  • Technique:
    • Breathe in through your nose for a slow count of 4 (4 seconds = one-thousand, two-thousand, three-thousand, four thousand)
    • Hold your breath for a slow count of 4
    • Breathe out through your lips for a slow count of 4
    • Hold your breath for a slow count of 4
    • Repeat until you feel your body and mind relax
    • Note: Expand your belly (diaphramatic breathing) first, then chest
  • Tactical Breathing – A concise explanation of the technique popularized by Lt. Col. Dave Grossman
  • Also called “square breathing” or “box breathing“.

Resilience Breathing

Be Breathed

Wim Hof

  • Wim Hof breathing tutorial by Wim Hof specifically mentions making the body more alkaline
  • This Smithsonian Magazine article says the same thing: “Some previous research has shown that this exercise makes Hof’s blood more alkaline, since it becomes saturated with oxygen.” The previous research referred to in the article calls the technique “cyclic hyperventilation and breath retention”.
  • “I am familiar with the Wim Hof technique in activating the parasympathetic nervous system and increasing mitochondrial biogenesis…I am a big proponent of the Wim Hof technique.” Dr. BH (functional and integrative medicine)
Categories: Systems

Avoid Rebounding


Dear Son,

I just had a visitor and she told me about her rebound exerciser trampoline and her routine. She referred me to a book called “Rebound Exercise for the Millennium” by Albert E. Carter.  She says it is good for taking toxins out of the cells.  Her trampoline is made by <some company>.  Have you heard of this?  Give me some feedback.

Love, Mom



My first reaction when I read your question was: “Sounds unnecessarily risky to me”.  Jumping on a (mini-)trampoline requires a well-developed sense of balance on an unstable surface.  Even with good balance, accidents happen and a fall can result in a very serious injury.  At best, “rebounding” (jumping on a mini-trampoline) is a mild aerobic exercise.  Aerobics (raising your heart rate) is of limited value because what we need is joint mobility and functional strength – the very things CST programs like Intuitive Daily Double help develop.

I did some searching and was hard-pressed to find much in the way of reviews. Almost all the search results are promotional in nature.  However, I did find this: https://well.blogs.nytimes.com/2015/01/16/ask-well-is-rebounding-good-exercise/ which confirmed my initial reaction.

In my opinion, rebounding is a fad with some dubious claims by its inventor.  Stick with the proven approach of building pain-free mobility and functional strength like Daily Double.


Categories: General

Joovv Interview with Dr Mercola

Notes from Joovv Interview with Dr Mercola

  • (00:00) Walking on the beach
    • Ken Cooper book on aerobics (main endurance, running) in 1968
    • At that time, exercise wasn’t used for therapy. Std medical advice for someone who had a heart attack was bed rest for 6 weeks.
    • Focus on cardiovascular activity is counter-productive; many elite endurance athletes suffer cardiovascular problems (because you can exercise too much)
    • Better to move throughout the day
    • Had incapacitating low back pain that nothing helped until stopped sitting all day and started moving
    • Started walking on beach and taking vitamin D.  During winter, walk at solar noon; in summer walk at 9AM.  Get negative ions from the ocean. Read 150 books a year.
  • (04:00) Grounding not good in high EMF environment because it makes you into an antenna and attracts EMF
  • (05:30) Levels of EMF are 1000x higher than in house
  • (06:00) NFA 1000 for body voltage measurements
  • (07:55) Acousticom2
  • (10:46) Don’t sleep with your cell phone on near your head
  • (12:00) dangers of blue light
    • Dermatologist advice to wear sun screen is wrong.
    • Importance of vitamin D.  Best from the sun.
    • Blue light is very efficient because it doesn’t generate heat.
    • Wear blue light blockers
    • Iristech.co – screen blocker
  • (15:30) Photobiomodulation (PBM)
    • Studies show clear biological benefits of certain frequencies; better sleep, more energy, less stress, decrease DOMS (Delayed Onset Muscle Soreness)
  • (18:00) Three most important things to improve your health
    • drink clean water (not tap water)
    • eliminate processed foods
    • movement throughout the day (don’t sit or stand all day)
    • timing of eating: compress eating window to 6-8 hours, 16 hrs a day not eating; metabolic benefits because at 16 hrs you start to deplete many of the sugar stores (glycogen in the liver), trains the body to access fat stores
    • 5 day water fast, once per quarter; profound benefits for metabolism
  • (22:00) books coming out
    • Super Fuels – deep dive into fats; difference between omega 6 and 3
    • Keto Fast;  fasting is a powerful detoxification; everyone is exposed to chemicals just going outside; not enough just to live cleanly; need to detox regularly
  • (23:30) Easy Water
    • Structured water – question value of drinking it, rather need to be exposed to infrared light or heat to structure the water in your body; infrared penetrates deeply; sun, near-infrared heat lamps, Joovv device
    • drinking water isn’t enough in and off itself; the water has to get into the cells, so drink water with electrolytes; use creatine to improve intracellular hydration; Creatine Monohydrate (microcrystaline, very fine powder that dissolves in warm water); if the creatine doesn’t dissolve, it will cause metabolic challenges to the kidney
  • (29:02) Health journey
    • Started in 1968 with running.  Lots of mistakes: Low fat, margarine, sugar
    • Went to med school.  Classmates were there to treat disease, I was there to get people healthy
    • People should have the freedom to kill themselves, not pass laws trying to force them to be healthy
    • It’s usually pretty simple stuff
    • We’re exposed to 10^18 more EMF radiation than 100 years ago.  Foolish to believe there won’t be some adverse biological consequences.  Most people didn’t have cell phones 15-20 years ago.
  • (32:00) Travel
    • Increase use of molecular hydrogen, CBD oil and magnesium.  Activates ARE (Anti-oxidant Response Enzymes) genes.  Addresses the oxidative stressors (the mechanism by which EMF/cell phones cause damage).
    • Use a sleep mask to block out the light.  Ear plugs.
    • Developing an EMF tent to block electrical and radio frequency fields
    • Unlike houses, commercial buildings have code that requires electrical wire to go through metal conduit.  Primarily for fire safety but more expensive.  The metal pipe blocks the fields creating your own little Faraday cage.  So in a hotel room, unplug everything.
    • Florescent lights are worse then LEDs because of the broader spectrum and more powerful electrical fields.
  • (39:00) Exercise
    • Two workouts each week with personal training moving heavy weights.  Other days just movement.  Pull-ups for nitric oxide dump (videos on Mercola’s web site).  Vigorous exercise of big muscle groups releases nitric oxide stored by consuming beets and arugula.  Thins the blood, lowers blood pressure, improves immune function, anabolic stimulant (builds muscles).
    • Sit-ups, push-ups; swim in cool water gives dopamine rush afterwards.
Categories: Food and Nutrition

Nutrients that Boost the Immune System

Zincanti-inflammatory, antioxidantred meat (grass-fed beef or lamb), chickpeas, cashews, almonds, hemp seeds, pumpkin seeds, eggs"Effect of Zinc on Immune Cells", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
Seleniumantiviral and anticancer properties; counteracts aging of the immune systemBrazil nuts are one of the richest sources of selenium (one or two a day supply the amount you need). Salmon, beef, turkey, eggs. Sunflower seeds, brown rice, mushrooms, spinach."The influence of selenium on immune responses", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
Vitamin AMaintains strong mucosal barriers, e.g. of the eyes, respiratory, gastrointestinal, and genitourinary tracts, keeping out infectionMeat, eggs, fish, and organ meats (e.g. liver). Vegetables that are deep green, yellow, or orange e.g. kale, spinach, carrots, sweet potatoes. Note: Plant-based sources are harder for the body to utilize."Multiple Roles Played By Vitamin A In The Immune System", https://www.medicalnewstoday.com/articles/219513.php

Categories: General

Benefits of Exercise

  • Promotes neurogenesis (the production of new brain cells) [Sandrine Thuret, Neuroscientist]
  • Per Dr. Mercola article on nitric oxide, High Intensity Interval Training (HIIT):
    • Improves immune function
    • Stimulate increase of lean body mass (muscle), increasing efficiency in burning fat for fuel
    • Promotes mitochondrial biogenesis (the primary source of the body’s energy). Increased mitochondria in the brain promotes cognitive function and repair of brain damage.
    • Increases VO2 max (cardiovascular endurance, stamina)
    • Reduces insulin resistance
Categories: Food and Nutrition

Snacks and Meal Substitutes

Healthy snacks and meal substitutes


“An apple a day keeps the doctor away.” or “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” [per here].

Interestingly, I have a friend who told me he can’t eat apples because he can’t digest them.  It seems that about 10% of the population has IBS (Irritable Bowel Syndrome) and apples are one of the foods that exacerbate the problem.

I like to cut the apple in slices and use them to scope up some organic peanut butter.

Exo bar

Great tasting protein bars. My favorite flavors are Peanut Butter and Jelly and Cocoa Nut. You’d never suspect they are made from crickets.

Kerrygold Butter

A tablespoon

Categories: Food and Nutrition

Breakfast Foods

Healthy, simple breakfast ideas



Sardine Scramble

“Sardine Scramble” is my own name for scrambled eggs with sardines.  I don’t remember where I got the idea, but the company that sells the sardines I bought from Costco has a similar recipe called Fisherman’s Breakfast.

My recipe is so modest it hardly merits being called a recipe.  In a large skillet, I covered the bottom with avocado oil, put in 4 eggs and a can of sardines.  Heat at medium low on our gas cooktop until the eggs are cooked, constantly mixing and separating the sardines into smaller, bite-sized pieces.  After serving, I added salt and pepper to taste.  This made twice as much food as I felt like eating, but I wasn’t especially hungry.

The virtues of this simple meal include:

  • A non-cook like myself can easily prepare it. (It’s an alternative to another simple breakfast I make which is chopping up an Applegate sausage and mixing it in with scrambled eggs.)
  • Tastes good and filling
  • Easy way for me to get fish into my diet (per Mark Hyman in “What the Heck Should I Eat?”, we should eat fish three times a week)


Also known as porridge.

What oatmeal does to the body


This site says to use a 1 to 4 ratio of steel-cut oatmeal to water.  I put in a 1/4 cup of oatmeal, 1 cup of water, let it simmer for 30 minutes, then added cinnamon and blueberries at the end. I ended up with oatmeal soup: