The best way for VitD exposure - an article lately exposing that Vit D is already enough for most; then another on the same day saying that we need more than now recommended. As mentioned at certs and lately conversations with folks, everyone requires different amounts. Based on numerous factors.
At OPT we test our clients throughout the year from an MD test on 25-hydroxy D as well as an NMD perspective and diagnostics on the amounts in the system; these are the facts - where we are, we DO NOT get enough of it b/t Sept - May...consistently scores are BELOW PAR when clients report in over last few years.
Most times clients get high doses of 5-6,000 iu per day for short periods then lower off after 3 weeks for the winter and average 3-5000/day (without other exposure) - there is another huge argument brewing within this of course about the "fortified" foods and the Vit D contents which I believe the 1st article may go after indicating they "think" that everyone is getting the required amount - how much is absorbed?
Others get a minimum of 3-5000 iu/day for the entire winter. This is based on more than reading some good books on the topic and reviewing over 50 articles I currently have alone in my inbox; but rather testing and re-testing clients health status throughout the year for the past years.
Standing Press - 1 heavy rep; rest 20 sec
25 unbroken chin ups; rest 4 min
50 HSPU on parallette for time
rest 6+ hours
15 burpees AFAP
25 KBS unbroken - 2/1.5 pd
Run 800 m @ 90%
rest 5 min actively walking
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