“3 P’s for Optimal Performance and Health”
Certainly, we’ve all experienced going into a packed gym, listening to a bunch of “meat heads” howling out and dropping barbells all over the place. Does this make you a tad apprehensive to start weight training? Or perhaps you’re also intimidated with all of the different kinds of machines and setup required? These are all totally understandable reasons for anxiety around weight training but don’t let that stop you from trying! The science shows that weight training not only helps get you into better shape it’s the only type of exercise known to slow or reverse all 10 biomarkers of aging! We suggest to ask a friend to be a “gym buddy”, consult a with a gym/personal trainer or do some of your own research on some easily integratabtle exercises for your next gym visit. Get off the treadmill and try it out, you will not be disappointed!
10 Anti-Aging Biomarkers
– blood lipids (mainly fatty acids and cholesterol)
– strength mass
– muscle mass
– bone density
– blood glucose control
– body composition
– cardiorespiratory fitness
– aerobic capacity
– blood pressure
– gene expression
Who wouldn’t want to jump on this anti-aging phenomena? Science has proven that the average person can add seven healthy years to their life through weight training! You can even change the hormonal and chemical levels in your body, slow down/prevent diseases such as diabetes, heart disease, and chronic pain.
Strength training is also one of the most effective ways to regain insulin and leptin sensitivity while reversing insulin and leptin resistance.
Leptin: is a hormone produced in your fat cells. Its primary role is to regulate your appetite and body weight. It tells your brain when to eat, how much to eat and most importantly when to stop eating. The Leptin hormone is also responsible for speeding up or slowing down your metabolism.
Insulin: Sugars and grains raise your blood sugar. When this happens insulin is released to direct the extra energy into storage. Only a small amount is stored as a polysaccharide called glycogen, but the majority is stored as your main energy storage supply—fat. Insulin’s major role is not to lower your blood sugar but rather to store the extra energy for future times of need. Insulin’s effect of lowering your blood sugar is merely a “side effect” of this energy storage process.
Insulin resistance: Insulin resistance occurs when your body becomes resistant to the hormone insulin. Any time a cell is exposed to insulin it’s going to become more insulin resistant. If you eat too many sugars or grains it provokes insulin surges. When your body is exposed to excess insulin, it no longer responds to it properly and becomes insulin resistant.
An article in Forbes magazine highlighted the benefits of strength training for the aging population.
“The average 30-35 year old person will experience roughly a 25 percent decline in his or her muscle strength and tone by the age of 70-75, and up to a 50 percent decline approaching the age of 90.”
We don’t need to take pharmaceutical drugs to improve our bone density or find that magic pill/cream to decrease the rate at which we age. We just need to move daily and nourish our bodies with healthy, whole foods. Pharmaceutical drugs mask our issues causing long term effects, while weight training is one of the solutions to lasting longevity and vitality!
Sometimes we talk about the best supplements out there for you, but the best supplements in the world can’t reverse all of the negative effects from your daily diet. If you have food sensitivities and ignore the signs, you may be feeling fatigued, inflamed, or struggle losing weight even if the supposed food is coming from organic/clean sources. We may not always show an anaphylactic response to foods we’re allergic or slightly to. One of the most common sensitivities today is of course; Gluten.
What is Gluten?
A storage protein found in wheat, barley, rye and most oats
Problematic for people with:
Celiac disease is the most extreme reactions to gluten and effects about 1 % of the population. It is an auto-immune disease (when the body attacks it’s own immune system/cells). The tiniest crumb of gluten can have a damaging effect on your system when you have Celiac disease. Inside the small intestine there are little hairs called “Villi” and when we have gluten (and are sensitive to it) the Villi slowly will get eroded away causing nutrients and undigested food to pass through the intestinal walls, potentially leading to leaky gut syndrome. You can be eating a healthy diet, but if your small intestine isn’t performing optimally you won’t absorb the nutrients you intake.
Symptoms of Celiac Disease include:
– stomach pain
Long term Health risks:
– other auto immune diseases
Testing for Celiac Disease
– blood test is about 95% accurate
– biosy to confirm
– must be eating gluten
What is gluten Sensitivity?
Gluten sensitive people are those who don’t have celiac but still show some symptoms of irritation and inflammation after consuming Gluten. These types of people also show an improvement when they take gluten out of their diet.
Gluten sensitivity often effects people with:
– irritable bowel syndrome
– neuropathy (nerve pains or numbness)
– autoimmune disease ( MS, Chrohns, Type 1 diabetes, etc)
There have been studies on those with IBS (irritable bowel syndrome), Type 1 Diabetes, Chrohns and Arthritis, that have shown improvement when gluten is taken out of their diet.
Gluten sensitivity test
– gluten free trial for 2-3 months
– important to test for celiac first
However, going gluten free for some is a lifelong decision, getting a concrete diagnosis can be very powerful and then it’s harder to justify cheating when there are significant long term risks involved.
The biggest question is; is a gluten-free diet healthy? Well, that all depends on what you are putting into your body. It can be extremely healthy but it could also be extremely unhealthy. Gluten-free foods are usually not enriched (meaning they are lacking in nutrients) and they are often higher in sugar. So, those Gluten-free brownies aren’t a nutritious option for breakfast, sorry!
Eating gluten-free doesn’t have to be hard, you just need to eat whole, real foods! ( Unpackaged, unrefined and unprocessed) If you are eating a balanced diet then it is definitely okay to treat yourself to gluten-free treats from time to time. I mean, come on we’re all human! Just be aware of what you are putting into your body on a daily basis and read your labels.
Label reading (all of these have gluten in them)
– Wheat is labeled
– Barley (containing gluten) is found on the label under:
– malt flavouring
– malt vinegar
– brewers yeast
Cutting back on gluten basically means eating less PROCESSED foods and this is good for everybody! Whether you have celiac disease, a gluten sensitivity or nothing at all! The more whole foods, the better!
Whole food that are naturally gluten-free
– nuts and seeds
– most dairy
– fish, poultry, meat
– rice, wild rice
– sweet potato
When I’m trying to cut back on something that isn’t benefitting me one of my favourite Philosophies to live by is to “CROWD OUT!”
You don’t need to quit everything all at once, as this may back fire on you. Instead, start by eating more whole foods, drinking more water and slowly they will start to “Crowd out” the Not-So-Good-Stuff. Take it one day at a time!
Do your own research as well and if you feel that you have some of these symptoms that I have spoken about, then go see your health care practitioner.
In the end, it’s all about feeling good!
POTION: Coffee (Bulletproof)
I don’t know about you guys but we absolutely LOVE our morning coffee! Sipping that warm cupp’a joe in the morning. Mmm absolute bliss!
- Caffeine has been shown to to improve mental performance, even in low doses.
- Some people say they feel happier, more energetic and sociable
- Boost metabolism
Bulletproof Coffee is coffee with two tablespoons of grass-fed butter or Ghee and a tablespoon of MCT oil ( Medium chain triglyceride oil).
The healthy fats from the grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you throughout the day.
The Brain Octane Oil (which is derived from coconut oil) also serves to increase ketone production (Ketones are the result of the body burning fat for energy or fuel instead of carbohydrates – we will speak more about this more on another P.O.W) and boosts your metabolic rate by up to 12 % .
Drink as much Bulletproof Coffee as you like in the morning. However, we just suggest no coffee after 2:00 PM or you might not sleep!
As a Vegan option, we use Cocoa butter or Coconut Butter instead of the grass-fed butter. You will still get a lot of healthy fats plus the brain octane keeps you going for hours.
If you are not a coffee lover or looking to go caffeine-free like the two of us then here are some recipes to help give you a morning or mid afternoon kick!
Vanilla Rooibos Tea
- Rooibos tea – 2 table spoons of loose tea or 2 bags
- Half a teaspoon Vanilla extract ( or use vanilla flavoured rooibos)
- 1/4 cup Full fat ( min 60%) Coconut milk or 2 tablespoons grass-fed butter or Almond Milk
- 1 teasp -1 tblsp of MCT or Coconut oil
- 1 teaspoon Stevia or Vanilla Flavoured Stevia Drops ( 5 drops )
- 1 tablespoon Grass-fed Collegen powder ( optional )
- Brew and steep your tea for about 5 min
- In a blender combine all ingredients and pulse until mixed!
You can use any tea you like for this (Chai, Matcha Green tea)
- 1 cup unsweetened almond or coconut milk
- 1 heaping tablespoon fresh turmeric root, grated
- 1 teaspoon cinnamon
- 1 tablespoon grated fresh ginger root (or 1 teaspoon ground)
- 2 teaspoons coconut oil Raw honey or sweetener of choice to taste
- Pinch of black pepper (optional)Instructions
- Gently warm a cup of almond or coconut milk in a small saucepan.
- Do not boil.
- Add turmeric, ginger and cinnamon
- Combine the coconut oil with the mixture
- Gently heat together until melted.
We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.
Check back weekly for more!
Amanda and Brit