Supplements
It all begins with an idea.
In the supplement world, a person can tell you something with 100% certainty, while another person will have a completely different opinion about the same topic, with equally as much certainty.
What we will be doing here is talking about 6 of the most commonly talked about supplements. *disclaimer - please consult with a doctor before committing to taking certain supplements*
Creatine: benefits - increase strength and muscle growth, enhances recovery, and has some great cognitive benefits such as improved memory, and increasing dopamine in your brain. Best to take before workout
Magnesium/Zinc Complex: benefits - supports healthy immune system, boosts metabolism, improves sleep, and boosts energy. Best to take in the evening, with food or before bed.
Fish Oil: benefits - increase health of brain function and improves joint health, gives you essential fatty nutrients that you normally may not be getting from your diet, decreases risk for heart and other diseases, and reduces Anxiety/Depression/ADHD symptoms. Best to take in the morning.
Multivitamin: benefits - supplements certain vitamins you may be deficient in, improves metabolism, increases energy, and helps your body operate properly. Best to take with breakfast.
Probiotic: benefits - Improve gut and digestive health, while decreasing inflammation in stomach. The stomach is said to be the “second brain” of the body. If there is inflammation/poor digestion, this has the ability to improve anxiety and depression in a person. Best to take on an empty stomach.
Protein: benefits - Aids in muscle recovery, improved strength gain while building mass. Great to supplement in if you are lacking in getting your calories in with food. Best to take post workout, or as a supplement to daily snack.
A few honorable mentions are:
Athletic Greens: benefits - Provides many digestive enzymes, while improving gut health. This increases your digestive health, which will help you absorbs more nutrition.
Seed: benefits - high quality probiotic, no refrigeration needed. Regulates cholesterol, improves gut lining and overall health, and helps reduce symptoms in diseases such as Ulcerative Colitis and Crohn’s Disease. Best to take on an empty stomach.
I have attached links to products which we use. This article is not sponsored by any of the companies displaced below, but we have had the opportunity to use a lot of the Klean Athlete supplements, and they have been a staple in our supplement cabinet! They are NSF Certified, which provides an extra layer of comfort knowing that they are quality tested, and will provide exactly what it says it will.
Klean Creatine $28 - 60 days https://www.kleanathlete.com/klean-creatine.html
Magnesium/Zinc Complex $28 - 60-120 days https://www.amazon.com/dp/B076G5LXQR/ref=cm_sw_r_cp_api_i_YKV5EbW0NX735
Klean Athletic Probiotic $40 - 60 days https://www.kleanathlete.com/klean-probiotic-60.html
Klean Omega $17.45 60 day https://www.kleanathlete.com/klean-omega-60.htm
Klean Multi $19.20 30 day https://www.kleanathlete.com/klean-multivitamin-trade.html
Breathing Away Anxiety
It all begins with an idea.
In today's fast-paced world, stress and anxiety are all too common. However, harnessing the power of our breath can help us combat these negative emotions and maintain calmness even in the most challenging situations. Researchers like Dr. Patricia Gerbarg, Dr. Belisa Vranich, and Dr. Andrew Huberman have dedicated their work to understanding the science of breathing and how specific techniques can alleviate anxiety. In this blog post, we will explore their research and the breathing techniques they recommend to help you stay calm during stressful times.
Dr. Patricia Gerbarg: Coherent Breathing for Anxiety Relief
Dr. Patricia Gerbarg, an assistant clinical professor of psychiatry at New York Medical College, has extensively studied coherent breathing, a technique that involves taking slow, deep breaths with inhalation and exhalation lasting about five to six seconds each.
Science behind it:
Coherent breathing balances the autonomic nervous system, promoting relaxation and reducing anxiety. This technique is believed to synchronize heart rate variability (HRV) with respiration, leading to a state of mental and emotional balance.
Benefits for anxiety:
Reduced stress and anxiety
Improved mood and emotional regulation
Enhanced focus and concentration
Dr. Belisa Vranich: Diaphragmatic Breathing to Calm Your Mind
Dr. Belisa Vranich, a clinical psychologist and author of "Breathe," has developed a technique called The Breathing Class, which focuses on diaphragmatic breathing. This method encourages individuals to breathe deeply into their abdomen rather than relying on shallow chest breathing.
Science behind it:
Diaphragmatic breathing activates the parasympathetic nervous system, responsible for the body's relaxation response. This technique improves oxygenation, allowing better delivery of oxygen to muscles and organs.
Benefits for anxiety:
Increased sense of calm
Lower stress levels
Better emotional control
Dr. Andrew Huberman: Slow, Deep Breathing for Anxiety Management
Dr. Andrew Huberman, a neuroscientist at Stanford University, has highlighted the benefits of slow, deep breathing in managing anxiety. This technique involves taking slow, deep breaths, pausing, then inhale once more, followed by a deep exhale allowing the diaphragm to expand and contract.
Science behind it:
Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress. This, in turn, decreases heart rate, blood pressure, and cortisol levels.
Benefits for anxiety:
Reduced stress and anxiety
Enhanced focus and concentration
Improved sleep quality
Incorporating Breathing Techniques for Anxiety Relief
To integrate these expert-backed breathing techniques into your routine and combat anxiety, consider the following tips:
Set aside time each day to practice, even if it's just a few minutes.
Use a guided breathing app or follow along with videos from experts like Dr. Gerbarg, Dr. Vranich, and Dr. Huberman.
Experiment with different techniques to find the one that works best for you.
Practice during moments of stress or anxiety to reap immediate benefits.
Combine breathing exercises with other mindfulness practices, such as meditation or yoga.
Understanding Your Body Fat
It all begins with an idea.
Understanding Your Body Fat
Body fat percentage is a measure of the amount of fat in your body as a percentage of your total body weight. It is a way to understand your body composition, or the proportion of fat and lean tissue in your body. The most common way to measure body fat percentage is through skinfold thickness measurements, which involve pinching the skin in different areas of the body and measuring the thickness with a caliper. Other methods for measuring body fat percentage include bioelectrical impedance analysis (BIA), dual-energy x-ray absorptiometry (DXA), and underwater weighing.
It's important to note that body fat percentage is not the only indicator of health and fitness, other factors such as muscle mass, diet and physical activity also play a role. A healthy body fat percentage will depend on a person's age, sex, and muscle mass. Typically, a healthy body fat percentage for men is between 8-24% and for women is between 18-30%. However, it's important to consult a doctor or a qualified professional to determine a healthy range for you.
Having a high body fat percentage means that there is a greater proportion of fat in your body compared to lean tissue (such as muscle, bone, and organs).
A high body fat percentage is associated with an increased risk of several health problems, including:
Cardiovascular disease: Excess body fat, particularly in the abdominal area, can increase your risk of heart disease and stroke by contributing to the development of conditions such as high blood pressure and high cholesterol.
Type 2 diabetes: High body fat percentage can lead to insulin resistance, which increases the risk of developing type 2 diabetes.
Certain cancers: Excess body fat has been linked to an increased risk of certain types of cancer, such as breast cancer, colon cancer, and endometrial cancer.
Osteoarthritis: Excess body fat can put added stress on joints, which can lead to pain and inflammation, particularly in the hips and knees.
Sleep apnea: High body fat can contribute to the development of sleep apnea, a condition in which a person's breathing is repeatedly interrupted during sleep.
It's important to note that body fat percentage is not the only indicator of health and fitness, other factors such as muscle mass, diet and physical activity also play a role.
Four benefits of having lower body fat percentage includes:
1. Improved cardiovascular health: Excess body fat, particularly in the abdominal area, can increase your risk of heart disease and stroke. A lower body fat percentage can help to reduce these risks.
2. Increased insulin sensitivity: Insulin is a hormone that regulates blood sugar levels. When you have a high body fat percentage, your cells can become resistant to insulin, leading to type 2 diabetes. Losing fat can improve insulin sensitivity, reducing your risk of developing diabetes.
3. Increased athletic performance: Having a lower body fat percentage can improve your overall athletic performance, as there is less weight for your muscles to carry. This can help you to run faster, jump higher, and lift more weight.
4. Improved joint and bone health: Excess body fat can put added stress on joints and bones, which can lead to pain and injury. A lower body fat percentage can help to reduce this stress, which can improve joint and bone health and reduce the risk of injury.