Decreases the ability to sustain high intensity workouts by inhibiting enzymes involved in energy production
Disrupts deep sleep patterns for 3-4 days
Decreases T as research has shown a binge sessions Lowers T for up to 3 days
Absolutely not! Inflammatory markers should not be depressed after training, as they are the messengers that trigger super compensation mechanisms that elicit the biological adaptations to increase size and strength.
If you cannot remember your dreams its usually indicative of vitamin b6 deficiency.
Lectins are naturally occurring pesticides that disrupt our body’s ability to breakdown and metabolize glucose. They also elevate environmental estrogens which increase disease risk. So, limit lectin intake to the best of your ability!
Sources of Lectins: legumes, soy, wheat, green peas, corn, regular potatoes, barley, amaranth, HFCS, millet, oats, rye, and spelt.
Your efforts in the gym can be wasted if the neural conduction to the muscles is sub-par.
If you’re stuck in a plateau, an impingement of cervical nerves from the vertebrae C5 and C6 may be impairing neural drive to specific muscles. Hiring a skilled manual therapist on an ongoing basis will do you wonders with achieving your goals.
It contains over 80 minerals and trace elements essential for optimal health! Here are 10 reasons why you should choose Himalayan pink salt over regular table salt:
Improves PH balance
Maintains intracellular water levels
Improves nervous system functions
Promotes nutrient absorption
Improves muscle function and strength
Reduces the incidence of cramps
Provide an anti-histamine effect
Minimizes fluid retention
Decreases the chance of osteoporosis
Lowers the risk of kidney and heart problems
Not sure you’re going to make that last rep? Add a series of six partial reps at the end of a set, and then hold the last rep for six seconds at the hardest point you can handle.
This raises lactic acid and lowers pH which raises growth hormone. It also gives IGF-1 time to bind in the muscle cell, thus making your set more anabolic.
Example: Do 10 reps of incline biceps curl, then do 6 more partial reps as high as possible and hold the last rep for 6 seconds.
What you eat and what you say are the top 2 things for successful weight loss.
What you say is a stressor to yourself and those around you.
Too much Fructose lowers metabolism, thyroid, and increases insulin. Stay clear of high fructose corn syrup, which is contained in many processed foods.
Also, be mindful of too much fruit consumption and aim for consumption of lower glycemic fruits. As a rule of thumb, thin skin fruits contain a lower glycemic index, with the exception of grapes.
Mood may be your best indicator of when you should train or when you should back off.
If you come into the gym and feel less than “in between,” it’s time to back off. Get a stretch, take a nap or sauna, but don’t push through your workout that day.
People gain weight back because they did not change bad habits into good.
Sustainable weight loss happens the quickest and the safest through weight training and nutrition, not aerobics.
Foods shown to lower glycemic index of your meal, which can improve your blood sugar management when indulging in higher glycemic carbohydrates:
Dills and sweet pickles
Lemon or lime juice
Marinated vegetables (i.e. artichokes)
Vinegar and oil salad dressings
Every time you come to the gym you should make some improvement over your last workout.
When increasing the amount of weight lifted, you need to think in terms of percentages.
You may not be able to lift 30 lbs for 12 reps when you did 25 lbs last week, but chances are you could lift 25.25 lbs.
You can also use the Plate Mates (weight magnets) which allow you to make small weight increases of 1.25 and 2.5 lbs.
The more stressed we are the higher disease risk. So what do we do? First and foremost, we have to figure out where the majority of stress is coming from and then take part in major lifestyle modifications.
Once you know the category of stress you feel, such as feeling stressed and wired, mentally fatigued, physically fatigued, depleted, you can then pinpoint which natural nutrient you should take for support.
Eating the same foods all the time, even if they are healthy, does not create optimal health. Instead, it creates an imbalance of vitamins and nutrients.
Be sure you rotate your proteins, vegetables, fruits and healthy fats to ensure your body is getting what it needs and reduces the risk of developing food sensitivities!
Your mental state can make a big difference when you get to the gym. If you want an awesome workout get yourself in the right mood with music or videos.
YouTube is a fantastic place to look. It might be a favorite Olympic moment or a great scene from a movie. Set a few minutes aside before your workout to psych yourself up.
The most your brain can handle for full productivity is 4 hours per day.
Research has shown that taking 15 minute breaks to take a walk, between sessions, helps increase productivity.
Support high blood pressure by using magnesium.
Magnesium is responsible for over 300 chemical reactions in the body! Need proof? Go to pub med and search keywords “magnesium” & “blood pressure”.
Just be sure to avoid magnesium oxide, this is the cheapest form of magnesium and usually acts as nothing more than a laxative.
If you like to measure daily caloric consumption a good starting point for women is 1200 calories per day. 2400 calories per day for men.
Please know that we eat 30% fewer calories today, but people are 30% larger. It’s much more about macronutrient timing and how nutrients affects hormones, not caloric consumption.
Perform 25 reps through the drop set method at the end of a workout to accelerate muscle gains. An example of a drop set method:
Ex. Triceps press down 10/10/10. Complete 10 reps – drop the weight, complete 10 more reps – drop the weight, complete the last 10 reps before taking your rest.
“Depression” is just a label we give to that collection of symptoms.
The body is not prozac deficient, rather depression stems from comparing a fantasy with the current situation. My life would be better if… The only way to get through this is to focus on gratitude.
Searching for that which is unattainable is the ultimate source of human suffering.
There are 6 identifying breast cancer genes.
By taking 5 times the RDA of B vitamins found in a standard multivitamin, a woman can potentially reduce her risk of getting breast cancer by up to 80%.
Did you know that chewing your food is the start of the digestive process?
If you do not chew your food well enough your digestive enzymes will not fully activate. Salivary amylase breaks down 5% glucose while chewing.
In particular, make sure you fully chew your eggs before swallowing.
For all you runners out there…
Do your distance run every 7-10 days and use your time as a benchmark. When your time doesn’t improve, spend 2 weeks doing 200-800m repeats at the track, 2 times a week.
A workout might look like 4-6 sprints of 200m with 3-4 minute rest intervals and 2 sprints of 800m with 3-4 minutes of rest.
When you go back to your distance run you should find your time has improved. Repeat the sprints when your times plateau again.
Choose your surroundings wisely. You are the average of the five people you spend the most time with.
They affect how you feel, how you think, and what you do.
Say you are a woman who just started menopause and your doctor has informed you of an estrogen dominance due to a low progesterone level. Is there anything you can do to raise your progesterone naturally? Yes!
As far as nutrients to assist with raising progesterone, this is what the research has found:
Support the adrenals with stress lowering products
450 mg per day of magnesium
Vitamin E 100-130mg per day
Vitamin C 250mg-500mg per day
Vitamin B6 10mg per day
When indulging in carbohydrates, use lemon or lime juice on the meal to lower glycemic index and effect on blood sugar.
Working on chin-ups? Here is a quick tip: You must complete at least 30 chin-ups in one workout to improve your pull up strength.
Keep track of how many sets it takes you to get there and beat it the next week.
When you can get 30 reps in 3 sets or less, you can start some more advanced chin up routines.
Find something that you enjoy doing for 30 minutes a day.
Too much of one thing will always lead to burn out.
Balance is a necessary part of a healthy lifestyle!
Our new protein shakes from ATP uses glutamic acid. The body will transform glutamic acid into glutamine if needed. The equilibrium of these two is monitored by the acid-base balance of the body.
For example, when the immune system is triggered by an infection, allergy or intolerance, the level of glutamine will rapidly drop in the blood stream. The body can “decide” to use glutamic acid to protect the glutamine reserves.
Of course, consuming a protein with glutamic acid does not have the same effect as taking pure glutamine.
Try collagen and ghee in your coffee or morning tea.
Collagen is good for your skin and promotes gut healing, while ghee is a healthy fat that helps regulate blood sugar levels and keeps you satiated.
Every glucose rise of 1 point above 84, was correlated with a 6% increase risk of developing type 2 diabetes.
WHAT DOES THIS MEAN?
Insulin resistance, which leads to type 2 diabetes, is developing at least a decade before detection by traditional lab markers.
“Nichols GA, Hiller TA, Brown JB. Normal Fasting Plasma Glucose and Risk of Type 2 Diabetes Diagnosis. Am J Med. 2008;121(6). 519-524. “
When training the calves, flex the anterior tibialis at the bottom and squeeze the gluteal muscles together.
This will activate more motor units for the next concentric rep.
Curcumin has been shown to lower inflammation and CRP blood levels, raise HDL and lower blood pressure and triglycerides.
A quality curcumin product contains black pepper and/or phosphocholine to increase bioavailability and absorption.
80-500mg per day works best.