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Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 24 March 2020

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I don’t know if you’re one of the many who are suffering from a bit of SARS-CoV-2 and COVID-19 fatigue these days, we certainly are around our camp, but it remains a critical imperative that we all stay in the loop to pick the gems of reporting and updates out of the flood of misinformation out there every day.

From where I sit today as a retired physician it is reassuring to see more acknowledgement of the simple and critical fact that we have no idea how big the actual denominator is – how many are actually infected and experiencing the mild or asymptomatic forms of the COVID-19 clinical syndrome (most suggest 80% or more of the actual total). Knowing the actual denominator is of course the only way the true CFR (case fatality rate), actual risks of serious infection and clinical outcomes, and overall R0 values can be accurately determined.

And finally, a quick reminder on nomenclature. The virus itself is the SARS-CoV-2 you see in the literature and news, and COVID-19 is the clinical syndrome / disease the virus causes in humans.

An updated example above of a critical care one-pager on COVID-19 management as of 22 March. Updates posted every several days at the link, and you can view other systems’ “cheat sheets” there as well.

Anosmia (loss of smell) as a prodromal symptom.

Two recent looks at hydroxychloroquine for COVID-19: from a US rheumatologist and a French intensivist.

Flattening the curve in S. Korea.

Some thoughts on how a ketogenic diet might impact immune modulation.

A nursing home team working the isolation game. Well done.

How much toilet paper do you really need? Of course there’s an online tool to calculate that.

How About a Little Fasting and Fitness News?…

A TRE/TRF review from an unlikely source. (Free Medscape account required)

A 10-hour TRF window yielded impressive results in a metabolic syndrome cohort.

Jeff Cavaliere’s bodyweight workout for those of us homebound.

How about Arnold Schwarzenegger’s no-gym home workout?

Food, Glorious Food

What do vegetable oils do to your body? A solid video from Dr. Benjamin Bikman.

OB NOLA BBQ Shrimp.

My Newest Travel Workout: The Three Card Flip (or Deal Me Three) Workout

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About a month ago a friend, who happens to travel what seems like endlessly for his work, shared with me a workout hack his wife had stumbled across at her gym – the Three Card Flip Workout, though my buddy and his wife called it the Deal Me 3 Workout.

That said, low and behold the same concept surfaced last week in GQ’s Level Up email newsletter (worth a subscribe if you don’t read it already); from the newsletter –

…I’ve been thinking about that idea in a different context recently: exercise. Specifically in reference to my favorite workout hack, something I’ve (very creatively) coined the Three-Card Flip. Pull three playing cards from a deck—the first is the number of push-ups that you’ll do; the second card is the number of bodyweight squats (or lunges, for variety); the third is the number of leg lifts. (Jack, queen, king = 11, 12, 13; Ace = 1…or 14, if you’re a hardo.) Do it all the way through the deck—17 times, in total—and about 20 minutes later you’ll have done 360-plus push-ups, bodyweight squats/lunges, and leg lifts in total. The Three-Card Flip is my go-to on days when I don’t have time to do a longer workout—and it usually leaves me with a similar post-exercise high. (Highly recommend if you’re traveling and you don’t know what your schedule might look like, or if you’ll have access to a gym.)…

I’ve used this a few times now on the road, and even on a day when I need a shorter, intense, HIIT additional workout to meet my targets during a lighter day when weather or schedule intervened.

I’ve been incorporating simple body weight movements for each of the three, typically some combination of pushups, pull-ups, squats, lunges, toe raises, or squat-toe raise combo moves and trying to get through the “deck of exercise” in something close to 20-minutes or less.

Customize to suit your fitness level and capacity, and keep on dealing…