P. O.W week #3 Metabolism, Push-ups and Coffee

February 22nd, 2017

“3 P’s for Optimal Performance and Health”

 

POTIONS: Iodine

Iodine is crucial for proper thyroid function and metabolism. Your thyroid is a major factor in regulating your metabolism, and if your Iodine levels are low, you run the risk of having an underactive thyroid, and therefore a sluggish metabolism. Get your Iodine levels to a good place and you could see an increase in your metabolic rate. It also enhances immune function and prevents brain damage.  Iodine deficiency is widespread, so supplementation is wise**. Physically active people are at especially high risk for deficiency because you lose iodine through sweat. You can get some iodine from seafood, but unless you’re eating it with every meal, you probably won’t get enough.

Dose: 150 mcg to 1000 mcg (1 mg) / day

We use this brand by Trophic

**It’s always best to get your levels checked before assuming supplementation is needed

 

PHYSICAL: Push Ups

A classic, fundamental exercise movement that targets the whole body! You can do them absolutely anywhere, anytime and at any fitness level. The variations are endless and so are the benefits. Wide arms target more chest and shoulders while a closer stance targets your triceps. Check out this tricep/plank variation in our how to video below! This will have you doing full push ups in no time!

Push up

PODCAST: Dr. Bubbs Performance Podcast

Dr.Bubbs is a Canadian Naturopathic Doctor who specializes in enhancing athletic performance. He is the Sport Nutrition Lead for the Canadian Men’s National Basketball Team and Strength Coach. He was introduced to us by fellow fitness enthusiast and health/fitness blogger @Ulitmategrityyz 

This week we’re loving this episode of Dr. Bubbs Podcast as he and Nanci Guest discuss the effects of caffeine consumption, how it differs depending on your genetic make up and how it could benefit ( or inhibit ) your athletic performance. We’re also loving the “lay up” note he includes in the Podcast show notes. This episode features;

“Lay-Ups” in This Episode (quick, simple, actionable items)

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow “caffeine metabolizers”, meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel “stimulated” but the caffeine is still blocking the “calming” effect in their body.

3) For the general public, coffee before training is all you need (save your money on “pre-workout” caffeine supplements).

Caffeine “Performance Hacks” from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there’s no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are “ultra-slow” metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

 

Check back weekly for more!

 

xx

Amanda and Brit 

 

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