11 Diet Tips from the Probiotic Lifestyle: Why Feeding the Gut Microbiome Slows Down Aging and Can Save Your Life from Preventable Disease!

Bio-diversity is essential for human health and evolution!

Even though I can’t prove it, I believe more than 99% of all human diseases can be prevented or managed by nourishing the gut. My personal mission is to help your microbiome become more robust, diverse, and balanced. It will make your life way better and it will also have beneficial consequences for the collective human microbiome (another way of saying our collective health as a species).

Benefits of Diverse Gut Microbiome 

Shreiner et. al provide us with an overview of the evidence to show that a healthy microbiome supports the following:

  • Healthy metabolism, absorption of nutrients, and ability to inhibit tumor growth, particularly in the colon.
  • Microbiota promote immune homeostasis and, “influences immune functions at all levels from the initial innate defense to complex acquired responses.
  • Use of antiobiotics are associated with increased cardiovascular risk factors. (Measured through plasma TMAO levels or trimethylamine-N-oxide)
  • Clostridum difficile is a disease that results from critical changes to the gut microbiota and is effectively treated by microbiota-based therapy.”
  • Inflammatory bowel disease and Crohn’s disease is related to a lower microbial diversity and a dysbiosis or imbalance of the gut. Treatment by professionals may be focused on increasing the diversity and richness of beneficial micriobial species in the gut and biome.

Good news: The Gut has some plasticity.

By eating a diversity of healthy foods, you will get an abundance of antioxidants, fiber, and other ancient plant wisdom.

“The quality of being easily shaped or molded.”

“The adaptability of an organism to changes in its environment or differences between its various habitats.”

The not so good news: the older you are, the harder it will be.

Why it is harder for people who are older? It is not about your numerical age. It has to do with the fact that years of consuming high glycemic foods that have been stripped of fiber, antioxidants, and other vital essences have allowed undesirable bacteria species to overpopulate.

Furthermore, many people who grew up on cereal and processed foods are going to struggle more to reach their fitness goals later on in life. It’s not fair, at all. There is hope though, so read on.

Undesirable bacteria become squatters that you can’t evict. Once upon a time, they contributed something of value to your system, but now they are leeching nutrients from you and not giving you much back in return. Biologically, these bacteria create bio-films that protect their opportunistic environment inside your gut.

You can degrade these bio-films over time with herbs, enzymes, fermented foods and more (note: Amazon affiliate links). I’ll be covering this in depth in future posts as well.

Here are some general tips to think about when looking to enrich or improve the diversity of your microbiome.

For the pursuit of microbiome enrichment, you may consume the following:

1. Fruit from a tree that is tasty

2. Leaves from a plant that is hardy (kale).

3. Fungi from a birch tree (chaga)

4. Roots that also grow edible leaves (carrots, beets, etc.)

5. Red color leaves (chard), purple color leaves (purple kale), green color leaves (cabbage), and so on.

6. Nuts from a tree

7. Leaves that have been cultured (sauerkraut)

8. Dairy that has been cultured (Kefir, see my kefir post. I’ll be writing an extensive Kefir guide coming up because it is that important).

9. Fruit from trees that is fatty (avocado, olives)

10. Selections from the allium genus (onions, garlic, shallots, chives)

Benefits of onion and related species: full of enzymes, performance enhancing antioxidants, and minerals for blood sugar regulation.

11. Herbs / foods that make you hot or sweaty (peppers)

This should at least be enough to get you started and stimulated with some nutritional ideas.

It is important to note that one size does not fit all with nutrition. You are diverse, therefore you must learn what is best for you.

You can have guidance from practitioners who can support you in this journey. You can also learn from testing and experimenting — be mindful and honest about how your food is affecting you in order to make progress this way.

Stay tuned for more updates!

We’ve had an exciting time around here with a solid one post per day for three days straight! Let’s keep up the momentum.

The people who need us will find us, as long as we keep publishing. I hope you revisit here and join this growing community.

I invoke the powers of will to serve you in your fitness journey.

Sources:

Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016;5(5):317‐320. Published 2016 Mar 5. doi:10.1016/j.molmet.2016.02.005

Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016;51(4):167‐174. doi:10.1097/NT.0000000000000167

Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015;31(1):69‐75. doi:10.1097/MOG.0000000000000139

Body Composition disease prevention Fat Loss Nutrition, Immunity, and Digestion

5 Mindsets of Elite Runners

Running is extremely important right now.

There are so many excuses to quit.

Heavy breathing, burning quads and the possibility for injury?

Please, explain the importance of running so that I can go out and expose myself to these uncomfortable forces for the greater good.

1. Running is freedom.

Take a moment to appreciate that you have the capacity to bipedal your way through this life as many others have not been offered such privilege or have had it taken away from them.

orangetheory fitness class in 2013

Arizona. OTF class, 2013.

While running, there is freedom to express one’s authentic spirit and to traverse the gravitational vibes of Earth’s divine presence. I seek unlimited. With this comes the mindset that allows for inclusion and transformation of any and all things.

2. Running expands the mind, not just the body.

It is a mistake to try and think less while running, unless that’s working for you now.

I think it is better to open the mind to the possibility of greater rhythm and flow.

You can really feel the energy flowing through your body this way, especially as you run tall, elbows back and behind, engaging the core, lifting knees high off the ground, and kick back with excellent glute activation.

3. Realize that the question is more important than the answer.

Maybe, let go of telling your body what to do and do more about asking about what it can do.

For example, instead of saying, “I need to run faster, I can’t do this, it hurts,” perhaps it should be more like, “what is the deeper motivational reason to keep going?” “how centered or heart-focused am I right now, can I lift my chest a little higher? “does this effort bring me genuine, healthy pride?”

I don’t mean to be rude here, but the only reason average runners stay average is because they aren’t willing to go deeper. Going deeper means confronting vulnerable areas of your psyche. While we are all vulnerable, nobody is truly average so keep reading on.

4. Energy intake must have meaning.

When I speak of energy in this case, I am referring to the type of energy you put in your mouth.

Yes, food. Elite runners understand the importance of good nutrition.

Everything has a symbolic and spiritual nature.

First, let us expand on the idea of, to have meaning. This word has been used for over 700 years and it relates strongly to, “sense.” Additionally,  “the act of remembering,” and, “that which is intended to be expressed.”

Energy that is devoid of meaning has been stripped of its essence. It can be argued that it has lost some vital force that once gave it more meaning. The isolation of energy from purpose has stripped too many people of their health. Diabetes, cardiovascular disease, and many gut issues may arise because the foundational pillars of healthy normal function have crumbled.

Meaningless food example: refined sugar.

Refined sugar has been stripped of its original meaning which it was once symbolized by its plant form.

Now, take me back to my trip in Colombia, where I sipped on fresh raw sugarcane juice. Here, you have a different nutritional reality because the enzymes and other vital forces remain active in a fresh juice form. That’s not to say it was without a, “con,” as I’m sure it still raised my blood sugar more than needed.

Colombia trip The Rock of Guatape

Colombia inspired my nutritional adventures by offering me fresh raw sugarcane juice on this scenic lake.

Rule of thumb: food should be recognizable to its original form.

I will go on much deeper into the DNA of healthy nutrition later, so stay tuned for that.

5. Recover.

I have a belief that survival is a deeper value than longevity. That is perhaps one reason why some people keep running day in, day out, even with nagging pains that they’re neglecting. Caution: even though pain often comes from a nagging area in the body, there are likely deeper imbalances that must be addressed.

Furthermore, boundaries must be set with relationships to yourself and others. I have been guilty of prioritizing my exercise and offering less time for other people in my life. This is an area that I am trying to improve upon.

You can be extraordinary if your mindset allows for freedom.

Thank you, person on the internet. Please follow the blog and interact with me in the comments.

Body Composition disease prevention Fat Loss Fitness Nutrition, Immunity, and Digestion Power of the Mind Sports & Athletics

Beyond Logic: Why your Fat Burning, Weight Loss, Nutrition, Health, Eating, and Dieting Goals Must Have a Spiritual Component

If weight loss was as simple as basic arithmetic, calories would be the only information that you needed.

Nutrition is full of layers upon layers from the human aspect to understandings of energy transfer throughout the universe. If fat loss was as simple as calories in vs calories out, humans wouldn’t be facing the unprecedented obesity epidemic of 2020s.

Obesity itself isn’t even the problem. What lies beneath obesity and excess can also be found in normal weight people as well. The problems are:

  • Metabolic disease including diabetes etc.
  • Inflammatory processes dangerously overactive for a period of years. (dysfunction and eventual scarring)
  • Toxic relationships with food and a highly detached and simultaneously capitalistic (exploitative) food supply chain.

You need guidance in order to delay instant gratification and to gain protection from succumbing to the temptations of excess.

Learning how to have a healthy relationship with food is not an isolated activity that one can simply switch on from day to day. It is important to look at food as more than just energy.

I am very interested in the essence of that which we consume. Perhaps you would benefit from a broader definition of energy than just a measure of heat or work done within a period of time.

Because we have our energy needs met, we need to look at food in two ways: as a source of wisdom/information and a source of material to create our cells.

We have an amazing capacity to access the wisdom of food. I’ll give you some examples:

  1. Cooking to make nutrients more bioavailable
  2. Cooking to reduce anti-nutrients such as the lectins on kidney beans (never eat raw kidney beans)
  3. Cooking to kill / deactivate potential pathogens
  4. Fermentation methods to increase the biological value of food (bacteria such as lactobacilli in sauerkraut)
  5. Fermentation to increase enzyme activity (catalysts for biological processes)
  6. Fermentation to deactivate natural plant defenses and/or toxins
  7. And more…

Of course there are many foods that are perfect raw such as avocado or blueberries.

We also have great methods of food preservation in our refrigeration units, WHICH MEANS YOU HAVE NO EXCUSE TO NOT PLAN AHEAD.

One day, you will realize your own natural intuition about food. Until then, you need a plan, framework, or some sort of guiding knowledge to help you make progress through your mistakes.

Here are my own personal reasons to have a spiritual component in my nutrition.

1. At the beginning of the universe, there was darkness and there was light.

If we are to believe the Big Bang theory, then every person likely shares a star as a common ancestor. To say that we came from the stars is basically factual knowledge in astrophysics and quantum mechanics.

In essence, nutrition has far more depth and layers than science can ever show. My goal is to illuminate some of these darker areas in our understanding so that we can make progress forward instead of dying from disease of modern times.

2. Light nourishes us, but it can also burn us, therefore a balance must be sought after.

Energy balance obviously is the key to healthy weight. It is important to accept the offerings of nourishment while also protecting yourself from that which causes disease.

I’ll give you a practical example of protection within nutrition:

Red meat is carcinogenic, but if you eat kimchi with garlic along with it, it is possible to protect yourself from the cancer causing chemicals.

3. Don’t just eat for yourself: Eat for your future generation, eat for your ancestors who never had the opportunity to indulge, and eat for the people around you.

Eating for the future generation is about reducing the risk of intergenerational trauma and helping your children reach their potential. High quality foods containing a variety of antioxidants will help your sperm or eggs maintain integrity.

Eating for your ancestors is honoring the long and arduous journey to get here. And what I mean by here is that we live in an environment of relative food security. In fact, most of us have abundance and excess. Be thankful for these offerings.

Eating for the people around you is about setting a great example and inspiring others. It’s okay to have weak moments because your vulnerabilities should be seen as an advantage. At the same time, when you are capable of strength through healthy nutrition, it will be like a cloud of inspiration that gently sprinkles purity of motivation on those around you.

4. The human spirit may be pure, but without nourishment of the physical body, the output can become corrupt.

In one of my favorite home school classes, we watched Star Wars. The lesson at the end is that while an entity is seemingly pure evil, there is still good inside everybody.

My theory on why so many powerful people have become corrupt is that they lack nourishment. Of course the nourishment they lack could be in the form of emotions or other ways. Just think though, if you are constantly eating processed food, then you will constantly have high inflammation, and then over time parts of your body will begin to degrade, rot, or scar.

I believe many corrupt people have experienced scarring in parts of their brains or nerves from a lifetime of poor nourishment (or anti-nourishment like refined sugar, alcohol, etc). Some of these people will be the crazies you see on the street, while others will be the crazies that you read about in the history books (Hitler comes to mind).

This might be an unpopular opinion, but I believe that deep down, even the spirit of Hitler still had light within.

Nutrition is one very important way that we can protect ourselves from evil forces. Don’t become a Hitler. Eat your vegetables.

5. Everything is interconnected AND the universe is accelerating.

The universe is accelerating, meaning that galaxies are moving away from each other at a faster rate and in some cases maybe moving towards eachother at a faster pace. I see this as a metaphor for humanity and the acceleration of technology.

We are moving faster towards something. Will you sit back, eat junk, and accept your fate?

Or will you take a stand for yourself and fulfill your destiny?

I hope this nourishes your spirit in some way so that you can gain daily motivation towards nutritional enlightenment.

Thank you for reading and stay tuned. Follow the blog, please.

 

 

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Transforming your 2020 Body through Global Fitness Science

Recently, our studio launched the OTF transformation challenge 2020.

The challenge is in its second of eight weeks and it encourages healthy behavior through workout frequency and recovery.

Throwback pic at the studio after a sweaty workout

I am always interested in what Orangetheory shares with people.

Just the other day, Dr. Rachelle Reed, Director of Global Fitness Science at Orangetheory Fitness, had some responses related to the Orangetheory Fitness Transformation Challenge 2020.

Five Quotes about Fitness Science from OTF Director:

  • “Starting on the floor (rower) can be beneficial if your main goal is improving strength; that way, you can prioritize great form with a heavier load during the floor block!”

Prioritize great form with heavier loads. Develop that high quality, long-lasting, balanced muscle tone to give you opportunities for freedom.

  • “Helping members improve their health behaviors is the main point of the Transformation Challenge.”

We invite people to consume foods in the colors of a rainbow and post pictures of beautiful nutrient rich meals for the other supportive people in the Facebook group.

  • “Check into your nutrition pre- and post-workout to make sure you are fueling your body properly!”

If you are struggling with energy and recovery, you should definitely consider pre and post-workout. I almost take it for granted myself since I experimented with so many supplements through vendor gifts. In case you’re wondering, my favorite energizer for coaching and for morning and working out has to be Matcha + Chlorella. I just love the smooth energy and how it impacts my cognitive and metabolic function.

  • “We expect our members to lose 1-3% body fat over an 8-12 week period! Of course, this depends on so many factors – like what you eat, how active you are, your sleep quality and quantity, etc.”

Okay, let me share my honest opinion here while supporting OTF at the same time. I think she is referring to the average of members, they will lose 1-3% body fat over an 8-12 week period.

This may be true for average. Average, you are not!

May you transform magnificently! If you really need something, you will find the way. The truth is that recovery is the key to transformation. Workouts need to be challenging and varied, while recovery is the other 23 hours.

If you aren’t getting the result, believe that something might need to change.

With nutrition and rest, seven weeks is plenty of time to make a difference.

Besides, even if you lose 0% body fat, but you still did high intensity workouts 3x per week consistently, that still counts for some success as it benefits health, fitness, and longevity!

  • “The American College of Sports Medicine, recommend that adults participate in at least 150 minutes of aerobic activity each week plus at least 2 days of strength training on all major muscle groups, in order to enjoy the benefits of an active lifestyle. But, there is a dose response relationship, so a bit more (like 300 minutes and 3 days of strength training) can have slightly better benefits associated. This translates to about 3 classes of OTF a week, plus [everyday active movement]”

I think, “3 days of strength training,” would represent nearly three hours of strength training. Most people can agree that Orangetheory does not provide that amount of strength training per three Orange 60’s. Therefore, it could be beneficial to perform more strength exercises at home or a convenient location.

Maybe you could do some slow and controlled push-ups at home just before you eat a meal. Try to get a nice pump in your chest, shoulders, and triceps with a slow and controlled push up where you actually feel each and every muscle fiber contracting. Even two or three sets of 5-15 push ups a few times a week can make a big difference.

A lot of people have random weights or implements at home that they can use for bicep curls or exercise bands for glute bridges and deep burn in the glute muscles.

I love great workouts!

I often want to give people heavier loads just by putting weight in their area.

I do think the key to gaining strength at OTF is to be pro-active about your own challenges.

Try to eliminate as many muscular imbalances as possible.

Hope you found this useful.

Make sure to follow the blog for updates.

Shoutout to all of the OTF people that I’ve come in contact with over the years and to the people reading now!

Nourish up!

 

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5 Reasons Your Body Love Carbs

Would it be sweet to enjoy carbs and be lean 365 days a year?

This doesn’t have to be such an unusual concept.

Activity + nutrients + recovery = fit body.

Most active people can thrive on a balanced diet that includes plenty of fats, proteins, and yes, CARBS!

I’m here to give you a brief list of the benefits of various food known for containing high carbohydrates.

1. Some of the best fiber in the world comes from foods high in carbohydrates.

Various types of beans, lentils, and peas are very high in fiber. Berries like raspberries contain significant amounts of fiber. These foods also provide most of their calories from carbohydrate sources and that isn’t a bad thing. Keep reading for more.

2. Fiber is an extremely important energy source for anti-aging purposes.

I just wrote, “anti-aging,” in the title for more effect.

The truth is that all cells benefit from the energy extracted from fiber. It’s true that our human cells are unable to extract and absorb energy from fiber, but that is actually a good thing because it allows the gut microbiota to break down and utilize the fiber.

As a result, beneficial bacteria in the gut can convert fiber into short-chain fatty acids that can be used as energy directly within the human cells.

I believe that fiber is one of the key elements for fat loss because it’s a nutrient that provides no calories in the traditional sense, yet it gives valuable cellular energy provided through bacterial fermentation that occurs inside the gut. Furthermore, this energy is particularly beneficial in the organs and brain so that the systems in the body can operate functionally.

3. Genetic expression is altered through nutrition.

Fiber impacts your genes, yes.

Components of dietary fiber may influence gene expression indirectly through changes in hormonal signaling, mechanical stimuli, and metabolites produced by the intestinal microflora. In addition, consumption of water-soluble fibers may lead to changes in gene expression mediated through indirect mechanisms that influence transcription rates. In the large intestine, short-chain fatty acids, including butyric acid, are produced by microflora. Butyric acid can indirectly influence gene expression.

Let’s look at cranberries for more:

Cranberries possess a distinctive composition of phenolic compounds, including three classes of flavonoids (flavonoids, anthocyanins, and proanthocyanidins), catechins and an assortment of phenolic acids that induce various biological effects, such as antioxidant, enzyme activity modulation, and gene expression regulating effect.

4. Carbs before a workout can make your workout better and help you feel improved mood afterwards.

It makes sense that if you fuel a high intensity workout with something that includes carbohydrates, you’ll have more energy to be productive during the workout. You might be able to do something you’ve never done before. Then after the workout, you feel great. You go have a nutrient dense meal with balanced carbs, fats, and protein and you recover your body.

You burn fat while you sleep.

5. Carbohydrates are delicious.

I read a story about a tribe of people who would go hunting for animal meat and they were very serious about it. They would be stalking some animal in the jungle, forest, or plains and then somebody would notice the buzzing of a bee. All of a sudden, they forget about the animal and go hunt for the honey because that was more valuable to them.

Honey: The O.G. Carb. Don’t let refined sugar replace this nutritional badass.

There are obvious survival reasons for why humans have developed a taste for the sweet. Truthfully, not many experiences in life are more enjoyable than having the flavors and sweetness of foods dancing in your mouth. I acknowledge that.

I would never expect somebody to stop enjoying food just to get lean and ripped abs. I’m here to tell you that there is a balance that can be achieved and that healthy food can be delicious with a little bit of planning and creativity. The more practice you get at preparing healthy food, the more you can look forward to eating that which actually nourishes you.

In Carbclusion,

Carbohydrate containing foods support health of the gut microbiome, promote healthy inflammatory response, provide nourishment of the cells, and may even promote anti-aging.

Quality is everything when it comes to carbs, and portions are also important. The best part of carbohydrates for people looking to burn fat is definitely fiber. The fiber helps to make you feel more satiated while still giving the cells plenty of energy via bacterial metabolites.

Antioxidants are the next best component of foods containing carbs. It’s important to maintain healthy levels of inflammation (not too much, not too little) because if the inflammation is too high, then disease is more likely. For disease to exist in your body, there must be inflammation. Consuming antioxidant-rich carbohydrates is beneficial for managing inflammation.

Follow the blog for more on fitness, nutrition, and more.

I’ll keep writing, you keep coming.

 

 

 

 

Body Composition Fat Loss Fitness Nutrition, Immunity, and Digestion

Top 10 Benefits of Having Low Body Fat

Here are some benefits of getting down to a lower body fat that might help you stay focused this year.

Benefits of Low Body Fat Percentage:

1. Exercises become less challenging and you become more capable.

When your body is functioning in a lean condition, every movement requires less power than before because now you have decreased excess body fat.

cuecf

Everything from running, jumping, to burpees and even squatting become less challenging to perform. As a result, you will be able to do more volume, run faster, jump higher, and you will need to add additional resistance to exercises like squats because you have already overcome your bodyweight.

2. Clothes fit better.

I am assuming that you are also working out, not simply dieting to lose body fat. Due to your exercise, you should have some lean muscle to fill out the contours of your clothing while having a V-shape torso for the men and hourglass figure for the women.

3. More confidence in your appearance.

Even though having low body fat does not mean you will magically have more confidence, there is a good chance that you will gain confidence from all of the challenges that you had to overcome and also from being able to standing up tall due to your superior posture and presentation.

These benefits can definitely help with your dating life/marriage and your professional life as you have interactions that are no longer dragged down by issues of confidence and self-esteem.

4. You will probably live longer.

Unfortunately, most people will get diseases at some point. For you, the low-body fat individual, these diseases may be delayed much further than the average person. So while some people may be getting major illnesses in their 50’s and 60’s, the person with lower body fat has a better chance of sticking it out until the 80’s and 90’s and beyond before succumbing to some inevitable fate.

Basically, people with lower body fat are likely to have an additional 20-30 years of quality of life than people who eat the Standard American Diet every day.

5. Society treats you better.

Not something that is ideal, but something that is common. People who have a fitter appearance are perceived to be more attractive and of higher social status. With low body fat, people are likely to make positive assumptions about you such as ability to have discipline, a healthy social/dating life, and better career options.

6. Increased athleticism. 

Being athletic is not reserved for people who play sports all of the time. You can become quite athletic through structured training regimens and also by decreasing your body fat at the same time.

With lower body fat, you will be able to move your body more efficiently and possibly have more impact for yourself or for your team.

7. You may have less inflammation in the body.

Body fat CAUSES inflammation. When a person has excessive body fat, it actually increases the release of inflammatory cytokines in the body and makes it even harder to burn fat.

The best way to manage inflammation is through healthy nutritional and lifestyle choices.

8. The older you get, the more rare and special you will be.

People in their 40s, 50s, and 60s, or beyond who have low body fat and healthy muscle tone are a rarity. Having low body fat into the middle and older ages is a sign of health, status, and overall discipline. If this is you, congratulations because you are seen as being more attractive and desirable for many social reasons.

9. You have more confidence in your body.

You can take your shirt off now. The beach? No problem. The pool? No problem. You might even start showing off subtlety or explicitly. Physical confidence can be fun, exciting, and alluring. And the best part is that you know that you earned it.

10. Your life is priceless.

If you are lean and fit, it is worth more than any sports car or any mansion or any material item. Having your health, physically and mentally, is something that should never be taken for granted. You could lose it today. So go out and do some good with your lean self.

You must NEVER fat-shame others.

My fit friends, fat shaming is unacceptable just as fit-shaming is. You never know a story of a person until they actually share it with you. I don’t think that having a lean body is the ultimate goal for everybody nor should it be. The pursuit of health is more important than having ripped abs — therefore we must support our fellow people no matter their shape, size, age, or any other criteria related to appearance.

For tips about what food to eat to get lean, continue reading this blog!

 

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4 Health Benefits of Guacamole

Have you made guacamole or do you remember the first time you made it?

Guacamole for Fitness Gains

I’m passionate about food in a big way. I was blessed to be able to stuff food into my stomach and I’ve learned that some ways of eating are better than others.

^ New video! Watch me make my famous Guacamole! Also if you’re on YouTube, hit that subscribe button 🙂

Benefits of Guacamole for Health and Fitness

In this article, we’ll talk about some of the benefits of the particular ingredients in guacamole that may be relevant for a person interested in fitness, fat loss, and health.

1. High Fiber

People who consume higher fiber on average are at less risk for many types of diseases, especially obesity.

The mechanisms of dietary fiber on health is speculated to be a result of changes in intestinal viscosity, nutrient absorption, rate of passage, production of short chain fatty acids and production of gut hormones

All of the above benefits are exactly the mechanisms that support a healthy metabolism and the potential for a person to be able to experience the lean lifestyle.

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. Fiber supplementation in obese individuals significantly enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids… The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal.

Let’s recap: less risk of metabolic diseases that millions of people are currently dying from, and less chance of getting hurt by bacteria, toxins etc that inevitably enter the gut. Also, MORE likely to have a healthy weight.

2. Minerals

POTASSIUM (Blood Pressure Control)

MAGNESIUM (Vascular Tone & Insulin Sensitivity)

3. Vitamin Powerhouse

The avocados contain high levels of natural Vitamin C and Vitamin E  which are seldom found together in significant concentrations. This vitamin combination promotes circulatory antioxidant protection and slows the breakdown of healthy LDL cholesterol so that you can keep LDL balance in the body longer.

Vitamin K1 from avocados may promote bone health and support blood coagulation mechanisms.

B Vitamins to prevent chronic inflammation of the cardiovascular system. Okay even if you don’t follow along with this, just know that the b vitamin folate (or folic acid) is a methyl donor which promotes greater homocysteine in the body and that actually helps the whole system run more smoothly with less stress to the body.

THEREFORE, with high folate consumption, you can age more gracefully and you could have healthier babies if you’re at that stage in life. Also, you can be possibly be more athletic because the pumps are on point.

4. Phytonutrients / Plant antioxidants

Okay even though I could list a ton of carotenoids, phenolics, and phytosterols here, I’m just going to say that these plant antioxidants go into every part of the body starting with the gut.

Who loves antioxidants? You gut, your heart, your eyes, your genitals, and basically every organ of the body. When all major systems of the body are receiving antioxidants from diet, the body will have a better chance to ward off mutations and eliminate mutated cells before they can cause a way bigger problem.

IMG_021guacsmall (2)

Of course antioxidants are great for metabolism! If takes a healthy, normal function of the body in order to achieve metabolic success. Take that into consideration.

Enjoy the Fresh foods.

If you’re reading from Seattle or anywhere that is not a food desert, why wouldn’t you eat mostly fresh foods?

Seriously, try increasing fresh food intake and then see how you feel starting with your gut feeling and think about the ability of your body to recover from hard workouts/life stressors when you eat fresh foods.

Of course there are lots of non-fresh foods that can be healthy too, I’ll post on that in the future.

Make sure to follow the blog and subscribe to the It’s Dre Fitness YouTube channel. Thank you for reading and I appreciate you.

 

 

 

disease prevention Fat Loss Nutrition, Immunity, and Digestion