Biological data scientists Rob and Stephan discuss what to track and why, the psychological value of blue-light blocking glasses, and the multifaceted longevity benefits of "plogging".

📝Summary

In this episode, biological data scientists Rob and Stephan dive deep into the philosophy of self-quantification. They explore why tracking the "unobservable" state of sleep provides the highest return on investment and how the Hawthorne Effect can be used as a personal tool for behavior change. The discussion shifts to the science of blue light blocking glasses, debunking common marketing claims while acknowledging the power of psychological anchors in evening routines. Finally, the hosts introduce "Plogging", the Swedish habit of picking up litter while jogging, as a multifaceted longevity practice that combines movement, grip strength, and community purpose.

⏳Chapters

00:00:53 Wearables Philosophy: A discussion on what to track and why

00:03:44 The SNAP Framework: Sleep, Nutrition, Activity, and Purpose

00:06:18 Differentiating between Activity vs. Exercise

00:09:41 Training Intensity: HIIT for speed and Zone 2 training for endurance

00:15:30 Hardware Deep Dive: Comparing sports tracking versus sleep staging

00:18:34 GPS Math and Measurement Noise: How devices calculate distance

00:22:57 Market Leaders and Reviewer Ecosystems

00:33:25 Blue Light Blocking Glasses: Examining the shifting evidence

00:46:40 Psychological Anchors: How wearing red glasses signal to begin the evening routine

00:49:56 Cold Exposure: Debunking metabolic and fat-loss claims

00:55:38 Advanced Sleep Tech: EEG, polysomnography, and 30-second sleep staging epochs

01:11:22 Tool Time - Plogging: Stephan introduces the ultimate longevity habit

01:19:50 Systematic Culture: Comparing rule-following cultures in Austria vs the Netherlands

01:28:40 Ig Nobel Science: Maternal garlic ingestion

01:32:38 Immune System Triggers: How immune events may trigger Vitiligo

📚Resources

Plogging: https://en.wikipedia.org/wiki/Plogging

Plogging device: https://www.amazon.de/dp/B09L2M9BPC

Plogging instructions: https://stephanreichl.notion.site/2d4301f67e4c804a8be1d693086c2c14

Optimistic Nihilism by Kurzgesagt: https://youtu.be/MBRqu0YOH14

Exercise smart watch companies founding years and countries: Polar 1977 Finland, Garmin 1989 USA (since 2010 Swiss), and Coros 2014 China

Stephan's evening routine: http://evening.polytechnist.me

Stephan's morning routine: http://morning.polytechnist.me

💡Corrections

Why We Sleep by Matthew Walker (https://www.goodreads.com/book/show/34466963-why-we-sleep) was published in 2017, not 2014. Stephan started sleep tracking in 2016 with an iPhone app called Sleep cycle (https://sleepcycle.com/) and therefore thought the book must have been released before (turns out he was just ahead of his time).

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more: https://www.fitforscience.com/

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⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.