What is the relationship between Homeostasis, Allostasis, and Allostatic Load?

Aloe Stasis and Exercise Dosing

The speaker introduces the concept of homeostasis, aloe stasis, and allostatic load in living systems. He talks about how exercise can be a tricky business as it can expose hidden issues in the body.

Homeostasis and Aloe Stasis

• Living systems operate around a mean in terms of orthopedic and muscular control, blood pressure, heart rate, and other systems.

• Aloe stasis is when living systems react to stimuli and demand by making an excursion away from homeostasis and then returning to the pre-stimulus level.

• Allostatic load represents the physiologic consequence of exposure to fluctuating or heightened neural or neuroendocrine responses that result from repeated acute or chronic stressors.

Indicators of Allostatic Load

• Blood pressure, heart rate, glucose metabolism (related to insulin responses), waist-hip ratio, blood lipid profiles (HDL and total cholesterol), glycosylated hemoglobin (glucose metabolism), DGS sulfate, cortisol secretions, epinephrine no peripherals are indicators that someone might be in an ala statically loaded state.

• When someone has a high allostatic load even small doses of extra stressors might cause negative local and system responses.

Heuristic for Exercise Professionals

• Physicians Fitness has come up with a heuristic which is simply a rule of thumb for exercise professionals dealing with diverse populations aged teenagers to 90s. It gives them some indicators that might give us a sense of whether or not this individual standing in front of us can tolerate the stimuli associated with acute bouts of exercise.

Factors Affecting Physical Health

In this section, the speaker discusses various factors that can affect physical health.

Types of Stressors

• Medications can cause a neural and chemical load on the body.

• Mechanical injuries, surgeries, and diagnosed diseases show internal stressors on the system.

• Emotional stressors and age can also affect physical health.

• Nutritional status, waist-to-hip ratio, edema/swelling in the body, and body habitus are other factors to consider.

Assessing Physical Health

• The speaker describes several mechanical tests used to assess physical health.

• The Qualitative Manual Assessment of Motor Control (QM AMC) is a term used when using hands to perturb body segments in any configuration.

• Haptic stimulation from posture screens or during any test session is also important for assessment.

Hormesis and Dosing

• Hormesis involves stimulating through a dose that produces a beneficial reaction or effect versus a high dose which inhibits or creates a toxic effect.

• Proper intensity per unit of time is necessary to stimulate the desired physiological response.

Allostatic Load and Homeostasis

In this section, the speaker discusses the concept of allostatic load and homeostasis. He explains how these concepts are graphically represented and how they relate to maintaining human health.

Graphical Representation of Allostatic Load

• The outside square represents the hard boundary of the system, meaning that an excessive dose leads to the death of the organism.

• The inner circle with orange fill represents not enough dose.

• The green area between these two boundaries represents homeostasis.

• There is a soft boundary where adaptation by the system is required in some way.

Fluctuation Across a Continuum

• This idea is illustrated through a diagram showing how organisms fluctuate across a continuum.

• The interplay between constancy associated with homeostasis and variability associated with allostatic load is important for maintaining human health.

Taxonomy of Energetic Excursions

• Four primary taxonomies are discussed in regards to energetic excursions: thermal, mechanical, emotional, and chemical.

• Exercise can affect thermal processes in the body both systemically and locally.

• Mechanical excursions include internal and external compression, shear, and tension on any number of body materials.

• Emotional stressors can be related to chemical stressors such as epinephrine, serotonin, dopamine etc.

• Chemical excursions include internal/external toxicity poisons and pH changes that can affect hormonal/inflammatory chemistry.

Importance of Managing Excursions

• When excursions occur it's important to manage and return back to normal operating parameters.

Understanding Adaptation Limits and Allostatic Load

In this section, the speaker discusses how different parts of our body can handle thermal excursions, and how exercise professionals try to manage allostatic load without going inside the body. The speaker also explains how adaptation limits and operating windows can change with age and stressors.

Thermal Excursion and Inflammatory Responses

• Some parts of our body can handle high thermal excursions in any direction, while others cannot.

• When we exceed adaptation limits, there are permanent detrimental costs that may not be visible on the skin.

• Exercise professionals try to get insight into the inside without going inside by managing allostatic load.

Operating Windows and Adaptation Limits

• There are normal response and return windows for homeostasis and normal stasis.

• The adaptation window limit is indicated as such, while the allostatic load is outside of these windows.

• Approaching or exceeding adaptation limits can lead to organism death.

Managing Allostatic Load with Exercise

• Exercise helps improve homeostasis by improving variability up to adaptation limits.

• Physiological body materials and chemistry can change the adaptation limits in a healthy systematic way.

• However, operating windows may narrow across some variables as someone ages and accumulates stressors.

Allostatic Load Heuristic Variables

• Allostatic load heuristic variables include aggregate gross variables like meds, injuries treated or untreated, surgeries, diseases diagnosed, complaints of pain/discomfort, emotional stress agent.

• These variables are clearly changeable through proper diet/exercise/emotional health management.

Avoiding High Intensity Interval Training (HIIT)

• Exercise professionals use a scoring system to estimate allostatic load.

• The lower the score, the higher the load.

• Exercise professionals try to avoid HIIT initially to prevent high stress and injury.

Introduction to Exercise Decision-Making

In this section, the speaker discusses how they choose which body parts to stimulate during exercise and how they use allostatic load and exercise decision-making in a gross sense.

Choosing Body Parts for Exercise Stimulation

• The speaker explains that they choose which body parts to stimulate during exercise.

• They use a higher load score (threes, twos, and ones) to be more conservative and risk-averse.

• They use PT one, two, three, and a five-point scale for the last repetition of however many sets they choose.

• They avoid fatigue in the session by keeping heart rate responses below T threshold one.

Limitations on Exercise Movements

• The speaker limits plyometric components because they are trying to avoid inflammatory cascades and delayed onset muscle soreness.

• They don't move into positions or motions that put muscles in their shortest and longest positions based on joining because that can create significant joint stress and tissue stresses.

• The primary goal of the initial phase of training is just simply to lower the allostatic load independent of necessarily any other physiological goals.

Progression of Exercise Stimulation

• If someone scores higher (lower load), then they can be more assertive with volume in intensities.

• Sessions become longer with higher frequency as clients respond positively to exercises.

• Plyometrics are included as well as voluntary effort failure at some point.

Conclusion

In this section, the speaker concludes their presentation and provides references for further reading.

Conclusion

• The speaker concludes their formal presentation on exercise decision-making.

• They explain that they want to get clients to a lower load so that they can raise their car and exercise at a stimulus level that starts to make the physiological changes that they're hiring them for.

• The speaker provides references for some of these concepts that might help listeners if they want to look them up and do some reading on their own.