Top 5 Favorite Antioxidants for Gut Health, Fatty Acid Metabolism, and Fitness

Antioxidants are like the prisms of life.

The symbolism of the antioxidant is that of protection.

Antioxidants protect us from volatile oxygen molecules. With the protection of antioxidants, our body can filter the chemical reaction from oxygen consumption in a positive way. We become more efficient in our environment.

There is one secret that I haven’t talked enough about. I will share this with you today.

Human Power Runs on Short Chain Fatty Acids.

The basic cellular functions appreciate short chain fatty acids that are metabolized by a variety of bacteria all combining to form a significant part of the human ecosystem and microbiome. Fortunately, there is evidence of plasticity with changes of microbiome related to changes in diet.

One example of a strategy would be a simple focused plan to consume foods that increase diversity within in the gut. I’ll give you reasons why antioxidants are crucial in gut health evolution.

The ecosystem of the microbiome changes like waves in athletes.

This picture is an example of how easily it is to notice quick alterations in an athlete.

It isn’t a far guess to assume that the function and health status of the immune system is also highly related to this.

Antioxidants have effect on DNA/RNA relationships

I believe that antioxidants represent some vital life force in the world. I have many favorite antioxidants. Things like polyphenols or proanthocyanidins may balance the adrenals, supporting cognitive function.

My favorite antioxidants:

This is the first list. More lists coming soon so please click the follow the blog button.

1. Acai

acaiyummy

I have so many good memories on great beaches with wonderful people. It is from the Amazon rainforest and the pure unsweetened pulp is a highly valuable item in my opinion. This is an Amazon affiliate link that supports the future of the blog.

Me years ago on a beach far away.

When I was in Brazil, my thought specifically to get more acai was the benefit for my skin while in the hot sun. I know I needed protection and I believed this helped keep me healthy.

2. Wild Alaskan Salmon or also natural astaxanthin.

This is one of the SLAMMERS in the antioxidant world! It’s the reason why salmon and many marine life forms, and things that eat marine life forms, often have a pink hue.

This is an extremely valuable antioxidant with effects throughout the body because it crosses the blood-brain barrier. Aside from reaching your brain, it can also reach into your eyeballs and impart its DNA supporting wisdom upon the optical lens.

If you are not a fish eater, then a great alternative may be an algae like chlorella.

3. Chlorella

Okay, I had to give it a category of its own here. I bring chlorella everywhere that I travel, when I traveled. I mix it with matcha powder to start every day.

lookslikelittlepeas

Chlorella was green before being green was even a thing.

The reason I love it when traveling is because when traveling the food can be unpredictable. I know that if I have it with me, I am guaranteed some awesome antioxidants to start the day. This, I believe can offset less beneficial food that I may consume later on because lets have some fun right.

By the way, I have been consuming chlorella for almost 12 years now. Korea seems to produce most of the top quality chlorella, while there are other niche or naturally occurring areas that provide chlorella.

4. Matcha

I think I might overuse matcha a little bit because I love it so much. I am just hoping that the L-Theanine will protect my central nervous system in the meanwhile.

5. Berries

This was just the next thing that came to mind and the last one of the list for now. Berries can be so refreshing and sweet.

I love the way that berries can help with normal hydration because they contain water.

I love the way that berries feel in my mouth and all over my tongue.

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Sometimes we need other people to reflect light on to us and that gives us more balance.

I hope that some positive light was reflected upon you while reading this article.

May your gut bacteria reside in harmony with the world.

Sources
Puertollano E, Kolida S, Yaqoob P. Biological significance of short-chain fatty acid metabolism by the intestinal microbiome. Curr Opin Clin Nutr Metab Care. 2014;17(2):139‐144. doi:10.1097/MCO.0000000000000025
Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270‐278. doi:10.4161/oxim.2.5.9498
Cires María José, Wong Ximena, Carrasco-Pozo Catalina, Gotteland Martin. The Gastrointestinal Tract as a Key Target Organ for the Health-Promoting Effects of Dietary Proanthocyanidins. Frontiers in Nutrition.
VOLUME 3, 2017, PG 57
Grosicki GJ, Durk RP, Bagley JR. Rapid gut microbiome changes in a world-class ultramarathon runner. Physiol Rep. 2019;7(24):e14313. doi:10.14814/phy2.14313
Kanakis CD, Tarantilis PA, Polissiou MG, Diamantoglou S, Tajmir-Riahi HA. An overview of DNA and RNA bindings to antioxidant flavonoids. Cell Biochem Biophys. 2007;49(1):29‐36. doi:10.1007/s12013-007-0037-2
Trosvik P, Rueness EK, de Muinck EJ, Moges A, Mekonnen A. Ecological plasticity in the gastrointestinal microbiomes of Ethiopian Chlorocebus monkeys. Sci Rep. 2018;8(1):20. Published 2018 Jan 8. doi:10.1038/s41598-017-18435-2

 

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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.

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3 New Ways to Deal with Injuries

Why do injuries happen?

Minor injuries like light muscular strains might actually be a good thing. If you can recover from a little something in 7-10 days, it’s certainly not the worst thing that could happen. I can think of way worse things.

There are worse things! We might just need to learn new ways.

So here is a short list of things that might help you in the process of recovery and wellness.

1. Muscular imbalances become apparent

It can be valuable to look for the root cause of a recurring concern. Often times we do need to strengthen the glutes more and get hip flexors feeling better.

2. Consider the neural component.

Our brain sends the signal that moves us. How we move is important, so it is important to be mindful of our movement.

Good to know about this.

Focus on posture, core, glutes.

3. Ankle and calf health shouldn’t be ignored.

It might be beneficial to perform barefoot exercises, especially including a balance component.

Apparently human ancestors have only been standing upright for 5 million years or less and the sun is several billions of years old.

It’s interesting to note that the human foot seems to have flattened out. The animals shown here appear to have hand-like function with their feet in some ways.

We did spend a lot of time barefoot which we certainly do less of in modern times.

Opportunity to Learn about the Self.

Mindfulness and mind-body connection support you in the process.

So long as you use it an opportunity to learn, then I think that you can heal from this.

Meanwhile, the cure may just be apparent in the process itself.

Follow the blog so that you can learn more about fitness related topics.

In case you are looking for something a bit more natural that might work with the body, I am a long time customer of this brand on Amazon and also Amazon associate:

Antioxidants are F** awesome!

Body Composition disease prevention Fitness Power of the Mind Sports & Athletics

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.

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Transformation and 5 Big Reasons Body Composition Matters

I quit dieting in 2010.

Have you realized that some things were just so temporary, ill-fated and too futile to continue doing?

For me, the thought going on a diet is rarer than the thought of me eating candy or drinking soda. You would really have to search and dig deep to find any reason for me to go on a diet. Maybe, you could pay me to go on a diet.

Lifestyle & Environment are keys to unlocking meaningful health.

No longer is it, “You are what you eat,” because now the phrase is, “You are what you absorb.”

Even more, components of our intake that we do not absorb either needs to be processed by the digestive system and detoxified otherwise undigested nutrients could become a serious harm. In truth, you’ll never get the results you want without supporting the gut and digestive process in some way.

Reasons to Care about Body Composition.

I wanted to provide some background motivation for people who are interested in transformation, especially as it relates to body composition, muscle hypertrophy, and the slimming of adipose cells.

1. Adipose tissue, otherwise known as body fat, can disrupt the hormonal system and cause inflammation.

Body fat is not simply a caloric storage unit. Body fat is much more complex than that. Body fat is part of the endocrine system and is contributes to inflammatory and metabolic diseases due to the inflammatory hormones it releases.

Excess adipose tissue = excess inflammation = onset of metabolic diseases = painful pathway to death.

2. Muscles are essential to quality of life.

Strong, balanced muscles are a blessing to all those who wish to enjoy quality movement and an upright posture. We don’t often appreciate our muscles until we get injured or lose function somehow. Becoming older does not mean you have to suffer from a bad back, hips, knees, or shoulders.

Muscles support the body and can take a lot of the stress off of your joints. Muscles can store carbohydrates in addition to the plethora of amino acids in muscles. Muscles can be broken down into essential nutrients to support brain function in times of need.

Furthermore, muscles can atrophy and muscles can hypertrophy in hours or days. Because our bodies can regenerate muscle cells so quickly, they are greatly affected by the nutrients we ingest on a daily basis.

3. More muscle = more bone mineral density.

Along with strenuous physical activity, bones are encouraged to store valuable minerals which not only makes the bone stronger, but also regulates crucial features of human metabolism.

For example, the minerals in bone regulate human pH so that if you consume something highly acidic like soda, your body will actually pull calcium from the bones in order to balance the acidity of the soda.

People who drink a lot of soda or consume a lot of sugar are more likely to get osteoporosis.

Other foods may be acidic and contains acids, but due to the minerals are actually more alkaline forming in the body. For example, lemon juice contains minerals that nourish the body, while soda contains ingredients that deplete the body.

4. You get to make choices in how you will eventually perish and what your end of days will look like.

We will all die, that’s a fact. Knowing that I will die one day gives me courage to love today. However, there is a big difference between dying from preventable diseases in your 60’s and 70’s vs living an active lifestyle into your 90’s.

People who are in their 20’s and 30’s are trending to experience diseases earlier and more frequently than the baby boomers did during their 40’s and 50’s. If you consume the standard, mainstream food products and eat food mostly for coping… well let’s just say be glad you are reading this now, because transformation is on the horizon.

By caring about your body composition, you will be able to stand tall and proud, and you will be able to set an example for your grandchildren and your great grandchildren.

5. Confidence and physical appeal.

In my experience, true confidence does not come from having a nice body. True confidence comes from accomplishments and overcoming challenges.

How can you turn your challenges into opportunities to help yourself and others?

Barriers are a gift. Barriers and obstacles are what you wash away or transform into something more meaningful and productive for you. We generally need some sort of suffering or misery in order to transcend quickly. All thoughts can be reframed and all questions can be asked in different ways.

Are you willing to transform yourself from deep within?

Transformation is about your relationship to nature, the planet, and the universe.

Do you dare to consume the freshest foods?

Are you able to stay hydrated instead of reaching for the depleting can of diet soda?

Can you fathom enjoying the temporary feeling of hunger?

Would you be willing to accept that you need to develop a new, greater awareness of yourself in order to move forward?

Everything is connected.

You, me, the air and the trees.

There is no nothing, there is always something.

All things happen for a reason.

BE THE REASON!

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Five Things Trainers are thinking while coaching your group fitness workout.

Coaches are thinking a lot of things during a session.

Here are five to share with you today.

1. What is that smell?

Actually, this is not the case much of the time. Probably because I get used to it and don’t notice it much anymore. I know most people would prefer not to pass gas during a class but sometimes it’s accidental or they need release badly. Bless everybody, I’m sure we all have a story!

2. Safety is priority.

My priority is to execute the workout in a safe, highly effective and fun way. That means keeping an eye out for neutral spines and opportunity to improve the upper back mobility of an individual.

3. I am impressed by people’s efforts and also need to know who needs some love.

I try to think about how every person has had a different day so far coming into this workout. For some people, we’re working out at 5 AM. For other people, we’re at 5:30 PM. I want people to know that I am amazed by their efforts and I want to validate all of your accomplishments.

4. Put the group first, so that they can put their best selves first.

The nice thing about Orangetheory Fitness or group workouts is that even though you are in a group atmosphere, you can often work at your own pace and feel that you are truly getting our own workout. That’s why I am invested in how the group is working effectively towards success.

Scroll for another one.

 

5. Stay in the moment.

Even though it is tempting to think about what you are doing that Saturday night, it’s unfair to the other people if you’re not thinking about them. Staying focused on other people can truly be your gift or your passion because of the value that it provides.

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