Every time you come to the gym you should make some improvement over your last workout.
Chew your food!
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.
Combat Running Plateaus
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.
Naturally Raising Progesterone
Menopause and low progesterone levels
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
• L-Arginine 3-6g/day
• Vitamin E 100-130mg per day
• Vitamin C 250mg-500mg per day
• Vitamin B6 10mg per day
• Zinc 15mg-25mg
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.
To much of one thing will always lead to burn out.
Balance is a necessary part of a healthy lifestyle!
Do you ever wonder how much glutamine is enough?
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.