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1 comment on “My Top 5 Podcasts”

My Top 5 Podcasts

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There are some amazingly brilliant people out there in the health and fitness realm. A lot of people are putting out some great content that can help and enhance your fitness and health. And it is all for free. All you need to do is download, listen and soak up the information!

These are my top 5 podcasts and the reasons why I love them:

  1. Ben Greenfield Fitness– Ben Greenfield is an absolute nutrition, fitness and health genius. He was voted America’s top personal trainer and one of the globes most influential people in health and fitness! A very smart man who lives and breathes exercise. He considers himself a biohacker- someone who self experiments on his own body in the pursuit of better health and increased performance. His podcasts report on his own self experimentation, prominent people in the fitness industry, authors and other biohackers. He also teams up with the world number 1 ranked obstacle course racer, Hunter McIntyre, on another brilliant podcast on obstacle course racing- Obstacle Dominator Podcast.
  2. Mind Pump Media– Sometimes raw, sometimes shocking but always informative and entertaining. This podcast is a no BS approach to dispelling the myths of bro science around gyms. Hosted by three extremely intelligent fellows, all bringing a specific area of expertise to the table, this is a very entertaining podcast.
  3. The Minimalists– Not a podcast specifically about health and fitness, although the hosts discuss keeping active and their exercise routines, the Minimalist podcast is about living a more valuable life. They are proponents of only having things that add value to your life. This one speaks to me as a primal advocate as it promotes not needing things like technology, cars, big houses, lots of money, the high paid job etc to live a meaningful life. We have created an artificial world of lights, computers, phones, emails and updates that rule our days and nights it is good to hear two people try and buck the trend of over consumption. Live a more meaningful life- to quote the Minimalists- love people and use things because the other way doesn’t work!
  4. Bulletproof Radio– Dave Asprey is an absolute god in the self experiment and biohacker realm, the creator of the world famous Bulletproof Coffee and the Bulletproof diet! Dave interviews leaders in the field of health, nutrition, fitness and biohacking. A very informative podcast who definitely got me interested and excited about intermittent fasting.
  5. The Forward Podcast– Hosted by 7 time Tour De France Winner Lance Armstrong, this is a candid podcast that often acts a a bit of catharsis for Armstrong to get his side of the story across and shed light on the cycling game. Not always about health and fitness but often has leaders of the sport and the fitness industry on the show. Love him or hate him, Lance Armstrong is forthright and a talented interviewer who isn’t shying away from his past, in fact he is faces head on often dscussing it with his guests- sports people, authors, friends, musicians and actors. I enjoy this podcast for its honesty, style and the guests (as well as the host).
3 comments on “Why Grains Are Bad”

Why Grains Are Bad

Grains

There several reasons grains are bad…

Reason 1: It perpetuates a reliance on Carbohydrate for Energy.

 All forms of ingested carbohydrates convert to glucose and spike insulin production.

 Insulin is a mater hormone and released from the pancreas. It facilitates metabolic and hormone functions by transporting nutrients through the blood to cells and organs.

 Grains are a cheap, quick and easy source of glucose but the constant consumption of grains and carbohydrates cause what I like to call a “carb cycle”. Grains, once ingested are quickly converted to glucose. Those carbs not used for immediate energy are stored in the liver or the muscles as glycogen. Once glucose stores in the liver and muscles are full the excess is sent to fat storage. This, in turn increase cortisol (the hormone responsible for the fight or flight response), which taxes the adrenal and immune systems, pancreas and promotes systemic inflammation.

 In a short space of time, the body has ingested energy in the form of carbohydrates, used what it needed for immediate energy, stored the excess in the liver, muscles and fat and now believes it has no energy again. This sends a signal to the brain via a hormone called ghrelin to say we are hungry again. So we eat more carbs and the cycle continues every few hours.

 The human body has used fat as its primary source of energy for thousands, maybe millions of years of evolution. If we can train our body to rely on fat as a fuel source again, we will never be hungry, due to the millions of calories of energy stored in fat on our body. If we can eliminate grains as a source of immediate energy and shift our body to prefer fat as our energy source, we will have less inflammation, better immune function and less gastrointestinal issues.

The amount of insulin you produce influences if you store or burn fat, if we can reduce the spike of insulin, we can control our hunger and fat storage.

An increase in insulin results in accelerated cell division, which is said to increase ageing and the deregulation of healthy cell division, which is linked to an increase in cancer risk and perpetuates the “carb cycle”.

Reason 2: Anti-Nutrients!

 Anti-nutrients are agents present in grains that compromise health.

Lectins: are a natural phytochemical toxin that plants manufacture to defend against UV radiation, predators and microorganisms and are found in higher concentrations in the seeds of plants.

They have a toxic effect when ingested, decrease immune function and gut barriers (causing leaky gut syndrome) and increase inflammation.

They also bind with insulin receptors and deregulate both fat storage and appetite meaning they spike insulin and increase fat storage.

Lectins contain prolamin and agglutinins, which clump red blood cells together. This damages the microvilli or the brush borders of your small intestine, causing undigested particles of food (effectively poop) to leak through the lining of the SI out into your body causing irritability and inflammation.

 

Gluten: is a prolamin form of lectin. It triggers a mild to severe inflammation in the body. It compromises digestion and immune function.

Oats, (avenin) Rice (orzenin) and corn (zein), all contain lectins that contribute to leaky gut.

 

Phytates: are undigestable compounds found in whole grains, nuts, seeds and legumes. They bind to important minerals and make it difficult for those minerals to be absorbed. They do contain some anti oxidants and can be helpful in small amounts.

Saponins: are anti nutrients found in legumes. They are a chemical defense for plants. They permeate the gut cell membrane, causing leaky gut. Soy is especially high in these type of lectins which also contain phyto estrogens which disrupt sex hormones in males and females.

Overall, there is no real reason for us to consume grains. They contribute to elevated levels of insulin and blood glucose, two factors which have been heavily linked to issues with our immune system, metabolic syndromes such as diabetes, inflammation, ageing and increased free radicals. They also contain anti nutrients and plant phytochemicals which are responsible for damaging the tight junctions in our stomach and small intestine lining.

1 comment on “Living Primally”

Living Primally

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In the upcoming weeks I will be writing a more in depth post on some of the following subjects but in the mean time, to give you an idea or guide to start living primally, here are a few topics to think about.

  1. Eat Plants and Animals- eat good quality organically sourced, in season fruits and vegetables as well as organic, free range meats.
  2. Avoid Grains, Sugars and Refined Polyunsaturated Vegetable Oils
  3. Move More Frequently- whether that be taking “movement” breaks at work after sitting for too long, taking the stairs instead of the lift or parking further away so you have to walk. Find more ways to move more often throughout the day.
  4. Get Plenty of Sleep- at least 8 hours!
  5. Play- have fun, move around, enjoy time with your children
  6. Get lots of Sunlight- Vitamin D is essential for many processes in the body and we can get an abundance of Vit D from the Sun.
  7. Lift Heavy Things.
  8. Sprint once in a while.
  9. Try Intermittent Fasting- not immediately, but once you have become fat adapted (I’ll talk about that in coming posts) you can tinker with not eating 😉

These are adapted from Mark Sisson’s Primal Blueprint Laws. For more of Mark’s excellent teaching see his blog at marksdailyapple.com

 

0 comments on “Functional Movement Screening”

Functional Movement Screening

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Functional Movement Screening aims to evaluate how well a person moves through a wide range of functional movements or tests. It comprises a series of 7 exercises that test how well a person performs movements most commonly used in sport and basic human movement. The Functional Movement Screen uses assessments that test the following;

Squat Bend Pull
Lunge Push Twist
Walk Run Sport Specific

As with most sports, and in life, people predominately use one side of their body and/or are more dominant on one side of the body than the other, therefore, a lot of the load, power and force are projected through that side of the body eg kicking, throwing, picking up a child. This makes the athlete susceptible to injury and fatigue.

What the FMS aims to do is to score each of the 7 individual assessments 0-3 depending on the range of motion of the person. This scoring system then enables the identification of stress points, imbalances and mobility and stability issues and therefore the most likely sources of injury. Once these have been identified, corrective strengthening exercises are prescribed to help prevent injury.

The data from the FMS can be used for the establishment of individual, tailored programs for warm ups before sports specific activities, weight bearing strength and conditioning programs or as a mobility session.

Hopefully, the outcomes will be a decrease in injuries, more physical resilience, and the ability to perform more efficiently for longer with less stress, fatigue and soreness.

This type of screening is performed by many employers, such as emergency services (fire fighters, police and paramedics), strength and conditioning coaches and allied health professionals all around the world.

Here at Live Primal, we will be using it as the corner stone of our Kickstarter and 12 Week Program Packages, to determine how well someone moves and how we can simply, easily and effectively improve those movements because if we move better, we feel better and perform better, whether that is in athletic pursuits or in life in general.

1 comment on “Going Primal”

Going Primal

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So you’re thinking about going primal.

Here is a brief summary of how I can coach you to completely change your life for the better…

The answer to optimal health and gene expression can be found in evolution. Going Primal looks way back into our past to determine how millions of years of selection pressure and environment created the perfect recipe for human health, lifestyle and longevity. Our genes expect us to be fit, lean and healthy, because if you weren’t back in the day you would’ve been eaten by a sabre tooth tiger! We can do this by following the diet and lifestyle of our hunter gather ancestors. You can reprogram your genes to respond to the signals they are given based on what you eat, what activity you do or don’t do, your lifestyle and sleeping habits and sun exposure.

Using our knowledge of human evolution we know that body prefers burning fat over carbohydrates. The standard diet or conventional wisdom tells us that grain based, low fat diet created by processed, sugary carbohydrate is the best. This is completely false. Going Primal shifts you from your carb cycle, sugar dependant way of eating into a fat based, all day energy metabolism that has supported human survival for millions of years. Humans have use fat as our primary source of energy for years. By eating more healthy fats (saturated fats are not our enemy) we can program our genes to prefer using fat for energy, rather than carbohydrates and glucose. Current conventional wisdom suggests saturated fats and cholesterol are bad and are linked to heart disease. This statement is only true when linked to high amounts of processed carbs and sugars. A high fat, low carb diet has been proven to reduce inflammation and oxidative stress which in turn reduces heart disease and cancer risk.

Exercise is ineffective for weight management and 80% of our body composition success is determined by how you eat. By ditching grains, sugars and man made, poly unsaturated vegetable oils and fats will promote efficient reduction in excess body fat, increased energy levels, decreased levels of inflammation in the body and optimal function.

Maximal fitness can be achieved with a minimal time with high intensity workouts. Just like our hunter gather predecessors who would sprint to catch a meal or run from a predator, we can use shout bouts of high intensity sprint or cardio to reach maximal fitness gains. Enjoy more benefits in a fraction of the time with high intensity and less of the cardio preached by conventional sports wisdom.

So going primal entails eating plants and animals and avoiding sugars, grains and vegetable oils. It involves moving more frequently, rather than being sedentary, stuck at our desk being Primal means getting up moving around, taking the little opportunities throughout the day to move more. Our hunter gather ancestors showed us the way with regard eating as well as exercise. They performed short bouts of all out efforts to catch dinner or to run from a predator.  They covered large distances over an extended part of the day to hunt prey or to move camps. They also had to lift heavy things, to make shelter and to carry large wildebeest back to camp to cook and eat. This shows our genes and predisposed to sprint occasionally, lift heavy things and perform long slow endurance cardio as our preferred methods of exercise.