Misogi Health and Fitness

E11: Carbohydrates the Macro nutrient of choice?!

Three main macronutrients. Carbohydrates, proteins, and fats. This is a simple breakdown of carbs. Carbs simple vs complex Simple carbs are generally understood to be easily digested and quick to utilize. Consists of Monosaccharides and disaccharides. Sugar is primarily what is thought of to be a simple carbs. Complex carbs tend to be composed of oligosaccharides and polysaccharides. A polysaccharide is starch of non-starch. When measuring carbs, it falls on a glycemic scale or index. The glycemic index rates how a food will do two hours after it is digested to give rise to the amount of blood glucose one has. 0-100 is the main scale 0 being no carbs. 100 being pure glucose. 0-55 is considered low glycemic food, 56-69 is considered a moderate to medium glycemic food, and 70-100 plus is considered high glycemic index food. Variables will occur per individual testing. Variations include age, culture, ancestry, tolerance, consistency of use. Genetics as a general concept vary degrees in individuals so much that we look at control groups and averages to understand how we should expect a food to interact with our system which also is not fair based of our microbiome. As always thanks for listening and allowing me to be a part of your moment and thoughts.

E10: Travel Health

Traveling is awesome! Helpful tips to stay healthier during travel: * Eat more Protein. * Drink lot of water. * Find time for a deliberate activity. Workouts, jogging, stretching, specific movements for recovering the body. * Take care of the feet. They are super important because they will take you where you need to go. * Did I say drink lots of water? yes, yes I did. try to match 1:1 ratio with sugar sweetened beverages (virgin fruity drinks) or alcohol drinks. Along with the typical water you ought to drink. * Foods tend to be more rich during vacation. Start meals off with protein, include healthy fats. Then the likelihood of over consumption of donut/pastry like foods is going to go down. * When the day is finished, strive to go to sleep as soon as convenient. Don't spend more time doing things that are very unproductive. Like tv watching. * RELAX, relaxation is super important. Just be present where you are and what you are doing. Find time to just sit in the lounger chair next to the pool, or a stoop somewhere within the hike your on and relax. Activity will increase during your vacation, so though your routine and lifestyle will be disrupted, some indulgences are not going to negatively impact your goals on health and fitness. Don't stress that. just enjoy. Cortisol is the stress hormone. During vacation the stress levels should be different and go down overall. Even having a shift in total stress going from work life balance should make a huge impact as compared to when you're on vacation. Enjoy your time when you go. Take extra care of planning so that you don't have to waste your time during vacationing to question what you are going to do. While at the same time it is okay to change that plan and have an audible to do something different. It is your vacation enjoy it. Thanks as always.

E9: Recovery.

What are the major keys to recovery?  Measurable tracking: heart rate, HRV, total blood oxygen, total sleep, temperature of the body during sleep stages. Non-measurable: Psycho-social aspects, Mental health and associated behaviors. Alcohol, light and noise pollutions, exercise and sleep debt. Strategies used: Massage therapy, physical and chiropractic therapies, percussion devices. Cold plunge and sauna, exercise variations, avoiding particular mind altering chemicals.  How does nicotine affect recovery? how does caffeine affect recovery?  Stem cells are new and exciting when it comes to really improving recovery. The origin cells can adapt and change into highly specialized cells to boost the bodies ability to create better environments to aid repair and growth in a particular area that needs healing.  7 elements of recovery based on a book called Sacred Rest by MD. Saundra Dalton-Smith. (Rests include: Physical, mental, social, creative, emotional, spiritual and sensory rest.) Recovery is based on how quickly you can bounce back from stressors and or strains. Can you bounce back from illness, exercise, bad days and the like?  Cardio fitness improvements will show the body the ability to recover faster by lowering stress over time. The adaptive nature of the body will improve the realistic ability to recover faster based on your overall fitness.  Choosing healthy food and proper diet to aid recovery, make sure you stay hydrated, reduce overall stress, improve health and fitness over time to build a recovery base.  This and much more in this podcast episode.  Thanks as always for listening. I appreciate the ear to hear and the time you take.  Thanks again.

E8: Piller of Health: Exercise.

Exercise metabolism dictates that as we increase exercise our body will adapt over time. As the body adapts to consistent strain our max output will change. * Adaptations include Glut 4 transport proteins increase. Mitochondria increase in total number to improve energy output because of demand. Muscle size will increase, not the quantity of cells available. Leanness comes at the cost of adaptation.  * Total lean muscle mass is linked to longevity. This is a clue into why it is important to stay and maintain a leaner body. (That doesn't mean when there are body type issues, genetic pre-dispositions, or other health related dynamics that we must stay hyper lean.)  * Vo2 Max and Max heart rate can improve with exercise, we don't fully know or will never fully realize our ceiling until we put in the wild amount of time. Mentions of the show the Biggest Loser. * David Goggins: the man slaying his Goliaths with wild exceptional and even ferocious self discipline.  Self discipline 3 types: 1. Active: doing exactly what you need to do in any given moment. 2. Reactive: controlling how we act on any given situation. 3. Proactive: doing things in advance in an effort to better control the situation. List of six ways to improve: 1. What do you really want? get very clear about it. 2. What changes or what must you lose to gain in the end? 3. Find an adequate role model or mentor in any and every which way you need! 4. Identify obstacles or reason why you might quit. 5. Develop and developing action plan, a working goal sheet.  6. Accountability...enough said.  The story of Marathon.  Thanks as always for lending an ear and sharing a moment with me. I really appreciate it. Keep up the great work and developing those exercise habits.  thanks again.

E7: Sugar, Frenemies for life!

Sucralose: 600 x sweeter than sugar. Disrupts microbiome. Increases pro-inflammatory mediators. It can disrupt the smooth digestive process. Increases bloating, diarrhea, and gas production. This is an artificial compound that is only 15% absorbable, 85 % will not.  Acesulfame Potassium: aka AceK, contains methylene chloride. This can be carcinogenic. Some studies have shown and increase potential of having headaches, depression, nausea, mental confusion, liver and kidney effects, visual disturbances and even cancer. (Shown in long term exposure) Aspartame: cancer study using an absurd amount to prove cancer causing. 200 x sweeter than sugar.  Alternatives: Stevia: 100-300 x sweeter than sugar. Tastes a bit like licorice, more bitter. Shows no major health pose. Mild antioxidant. Monk fruit: much more antioxidant property. No known side effects. Swingle fruit or Luo Han Guo alternative names.  Erythritol: acts like an antioxidant. Improves blood vessel function in type 2 diabetics. A lot more powerful than xylitol.  Xylitol: Both erythritol and xylitol will help to kill bad bacteria. Improves the dentinal flow. Reduces biofilm production.  Honey: composition is 80% sugar in a mix of both fructose and glucose. 1 tbsp = 64 calories. Can help prevent memory disorders and help with wound healing. Very useful with burn care. Careful and be leery of factory farming practices. Support a local bee keeper or trusted sources when purchasing honey. Avoid honey mixed with corn syrup or other products that dilute the efficacy of honey.  Dentinal flow is influenced by nutrition and digestive values. Try not to over use sugar to be careful with mouth and teeth health. Clear biofilm with brushing teeth, potentially flossing a proper amount and you can use xylitol to reduce biofilm.  Real sugar vs alternatives list: 1. Stevia 2. Honey 3. Pure maple syrup 4. Coconut sugar 5. Raw cane sugar 6. Agave 7. Brown sugar 8. granulated white table sugar.  Thanks as always. Please subscribe to never miss out when an episode drops.  Thanks for the kind listen and taking time out to hear what I have to share.  GO GET SOME!!