It never hurts to take a moment and reassess your personal hygiene habits. How often do you touch your face, how often do you wash your hands, do you wash them for 20 seconds or do you just get your hands wet? Do you ever clean your phone? And this is just naming a few!
We have very limited control of how germs are spread, and it is foolish to think we can totally stop the spread of germs. But we do have control over protecting ourselves and the ones around us by being mindful of our personal hygiene and practicing healthy habits to boost our immune system.
Does your daily life make it tough to follow these 7 steps to boost your immune system? Or are you looking for a way to level up your immune boosting game even further?
Propello Life's CogniGreens has changed the game on superfood greens powders. Gone are the days of basic formula's that do very little and taste even worse. Propello Life's CogniGreens is the best tasting superfood greens powder (check out our reviews by clicking the image below). It is backed by 3 scientifically proven ingredients that improve your immune system, lower stress, and improve mental clarity and function. Grab your CogniGreens now!
Live For It.
Duke
If you are like most of us, you have tried that promising “fat-burning” workout, drink or special diet. Only to find out that most of them are BS. Don't get me wrong, these "systems" can be helpful. Some people even have great success with them. But the problem is that there is no 1-size fits all weight loss solution.
Everybody and every body is different. And what works this month may not work as well the next month as you change. Your health is a journey of ups and down, discovery, and constantly changing variables (stress, age, injury, etc...).
So following a fad, or system, may work for you, but likely it won't.
The real question still stands then, "How do you burn fat and keep it off?"
Fat is an essential component of our bodies and serves as a source of energy. Maintaining optimal body fat percentage helps with hormone regulation and overall health. When we consume more calories than we burn, the excess energy is stored as fat. Over time, this can lead to weight gain and an increase in body fat percentage.
The first thing to understand is that fat cells never disappear or go away. Fat cells store fat. The only thing we can do is shrink them (burn fat) or expand them (store fat).
What does that mean?
Said another way, fat cells can shrink from dieting efforts, and fill back up during weight regain. However, fat cells never disappear; they die and then are replaced by new cells.
This makes permanent fat loss hard work to achieve, and easy to regain fat after we are done dieting. I guess this explains why so many of us yo-yo every time we go off our diet!
The body primarily burns fat through a process called lipolysis. During lipolysis, stored fat is broken down into fatty acids and glycerol, which are then released into the bloodstream. These fatty acids are then transported to the muscles, where they are used as a source of energy.
The body is a complex environment. Every one is different and starting from a different place. No two paths will be the same - so stop comparing yourself to other people. Compare yourself today to yourself from your past and ask yourself this question, "Am I making progress for me?"
One example I love to share with people is a very common situation. The conversation usually starts with, "I hit 30 (or 40, or 50) and my metabolism fell off a cliff! I gain weight just looking at a brownie."
One thing is true, your metabolism is not what it used to be...but it didn't just fall off a cliff.
Your metabolism has been eroding for years and maybe even decades in some cases. Every time you cut your calories (diet) and do loads of cardio you see the scale go down. Say it goes down by 10 lbs - 5 lbs is fat loss and 5 lbs is muscle loss. So the scale goes down to what you want to see, but then you go back to your old ways and you gain the 10 lbs back, but this time you gain 7 lbs of fat and 3 lbs of muscle. You have a net loss of 2 lbs of muscle from where you started. Do this diet and cardo plan 10 times over 5 years and you have lost 20 lbs of muscle...not what you intended to do! Lean muscle is the engine of our metabolism, and when you lose muscle you lose the ability to burn calories. This means it takes less calories to gain weight!
This is why strength training is so important. Muscle and lean tissue is your metabolic engine and gaining muscle becomes harder and harder as you age. So build the muscle now and maintain it at all cost...because once you lose it it becomes ever harder to get it back.
So what is the solution?
The first step is to have a plan that is right for you. It is important to consult with people you trust and that have experience in what you are looking to achieve. The second step is to get to work, and the third step is to stay accountable and disciplined. And don't rush the process. Building a healthy and resilient body takes time.
Here are a couple of tips to get you started.
Having trouble getting enough protein? Try our premium natural proteins: Click Here
Remember, burning fat and keeping it off is a long-term commitment. It requires patience, consistency, and a holistic approach to health and wellness. By incorporating these tips into your lifestyle, you can achieve your fat loss goals and maintain a healthy weight.
By: Duke Armstrong (CEO of Propello Life) & Catarina Lee (CEO of Catty Lee Fitness)
If you need help with this, Catty Lee Fitness works with women struggling with failed diets and that is our #1 specialty is reversing women’s health to become fit and fueled with food to not sacrifice health, happiness or hormones! Apply to work with one of our coaches at https://cattyleellc.typeform.com/to/xjuQAh.
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Starting your day with morning rituals can have a powerful impact on your life both physically and mentally. From deep breathing, to expressing gratitude, to positive self affirmations, to physical routines to better your health - these routines start your day off in the right direction and set you up for success all day long. Do this consistently for months and years, and the impact can be profound! Just like your 401k plan, your daily routines and habits are making consistent deposits into the long term quality of your life - both physically and mentally.
This goes for achieving weight loss goals. By making small changes to your morning routine, you can create healthy habits to help you lose weight. Whether it’s something as simple as taking your morning vitamins or more complex like exercising before breakfast, morning rituals are essential components of a healthy lifestyle that can help you lose excess weight and achieve the body you desire.
In this blog post, we’ll explore the benefits of a simple morning ritual for weight loss, how to incorporate them into your routine, and what to avoid if you want to see real results!
When done right, morning rituals can be highly effective at kickstarting your metabolism, promote weight loss, and helping with overall fat loss goals. For example, staying hydrated first thing in the morning helps replenish lost electrolytes from overnight fasts while also providing an extra boost of energy that will keep you going throughout the day! I personally start my day with 12 oz of ice cold water and a scoop of super food greens powder (check out the product I use here). This supercharges my entire body and mind to get the most out of every day - try it and see your productivity shoot through the roof!
Additionally, by setting aside just a few minutes each morning to focus on self-care practices such as exercise, yoga or meditation you can help reduce your stress levels which is key when trying to lose weight since excess stress hormones can lead to increased hunger cravings and unhealthy eating habits over time!
In order to accurately track your progress, it’s important to check your weight regularly – ideally every morning when possible – using a reliable digital scale is one option. But make sure that is calibrated properly and provides accurate readings each time. It is important to note that your weight loss will not be a strait line down. There will be fluctuations from day to day. These fluctuations can be from water retention, to a female's monthly cycle, to inflammation. Other options for tracking your weight loss journey is progress photos, tape measurements around various body parts (i.e. waist, upper arms, chest, thigh, etc...), and simply how you are fitting into your cloths.
The point to make is that tracking your weight daily allows you to create a ritual around tracking your weight, and listening to how your body feels. Additionally, studies show people that track their weight and health tend to weigh less. By tracking your weight and listening to how your body feels, you will start to learn how the meals and actions from the previous day impact your weight and health. Does that high gluten meal increase your water retention? Do you weigh more or less during various parts of your menstrual cycle? And the most important insight from tracking daily is to see trends over time. This will give you valuable insight into how well you’re doing with respect to fat loss so that any necessary adjustments can be made quickly rather than having to wait months before making changes.
Water is vital for proper body functioning, and drinking water first thing in the morning is one of the simplest things you can do to help stimulate metabolism, boost the immune system, flush waste and toxins from the liver, and rehydrate your body. Being dehydrated has been shown to lower your metabolism by up to 3% - meaning you burn less calories every day if you are chronically dehydrated like many Americans. Additionally, dehydration is often confused with the hunger hormone feeling, so staying hydrated can help you lose weight by lessening food cravings and food intake.
It’s recommended that adults drink around 8 glasses per day, so why not get moving in the right direction first thing. Try drinking at least one glass of water as soon as you get out of bed – not only will this help kickstart your metabolism but it will also provide an extra boost of energy needed for tackling any tasks ahead throughout the day!
Don't like the taste of plain old water? Try some hydrating amino acids to flavor your water without added sugar.
So much of our lives are spent indoors under manmade lighting, and we sometimes forget the positive healing properties of nature, fresh air, and sunlight. Sun studies suggest getting sunlight exposure helps our bodies produce Vitamin D which has been linked with lowered risks of obesity and jump starts the hormonal process of producing melatonin. It is as simple as a 15 minute walk outside each morning, or stepping outside and breathing while looking at the sunrise. You will be pleasantly surprised by how good this morning ritual makes you feel!
Not only does getting natural vitamin D provide physical benefits but there are several mental health benefits associated with outdoor exposure too such as improved mood regulation & better concentration levels so don't forget about this aspect either when creating successful morning habits!
Exercising before breakfast not only helps jumpstart your metabolism but it also provides an added psychological benefit since early morning exercise tend to leave people feeling accomplished and energized all day long! Additionally, our testosterone and cortisol levels are highest in the morning and we are in a fasted state. Exercising first thing, on an empty stomach, has been shown by some studies to aid in losing weight by burning body fat as fuel for the workout. This research is still developing, so check with your doctor or trusted health care provider, and always listen to your body.
David J. Linden, Ph.D. of John Hopkins Medicine finds that, exercise has a dramatic antidepressive effect, and that it blunts the brain’s response to physical and emotional stress. What's more, Dr. Linden says the part of the brain associated with memory and learning has been found to increase in volume in the brains of regular exercisers.
Improved working memory and focus
Better task-switching ability
Elevated mood
Working out also has the added benefits of increasing endorphins, human growth hormone, and testosterone. If you’re short on time or just don’t feel like hitting the gym every morning then try starting off with some light stretching or yoga instead – even 10 minutes of practice can make all the difference when it comes to aiding fat loss efforts!
Strength training: either weights or body weight exercises
Cardio: one hour cardio session - walking or light jog
Yoga or Pilates
Fitness Class
Bike ride
Your workout is done and now it's time to eat arguably the most crucial meal of the day. The key for your high protein breakfast and post workout meal is to prioritize protein. This is because protein helps promote fullness after meals while simultaneously aiding muscle growth. Aim for 30 grams, or more, in your protein rich breakfast to turn on muscle protein synthesis and to make sure you achieve your grams per day goals.
American style breakfasts tend to be carb and fat heavy. This may taste amazing, but it does not help with weight loss efforts and can lead to excess weight. Carbs are great for quick energy, but are not filling and can lead to excess calorie intake and weight gain; especially if you are consuming the sugary, sweet breakfast treats like muffins, donuts, and pastries.
On the other hand, a protein rich breakfast is filling and sets you up for success the rest of the day. Lean meat is one of your most dense protein foods, but not everyone wants meat in the morning or after a workout. Here are some delicious go to high protein breakfast ideas.
3 whole eggs, 3 egg whites, avocado, whole wheat toast, and fresh fruit
Protein Oatmeal: Steel cut oats, peanut butter, and whey protein powder
High Protein Greek Yogurt Parfait: Greek Yogurt Parfait + Whey Protein
Gluten Free Protein Pancakes: Vegan Banana Protein Pancakes
Protein Shake: Protein Peanut Butter Cup Frappuccino
Protein Shake: Cookie Monster Protein Shake
Fiber is key when it comes to a healthy digestive system and maintaining good bowel health but it also contributes towards sustaining satiety levels which can help prevent overeating later in the day (aim for 25-35g per day). So make sure that whatever breakfast meal plan you decide upon includes sources of high-fiber foods such as whole grains, fruits & vegetables, nuts & seeds etc., as these will provide both physical and mental benefits over time! The easy solution is a mixed berry protein smoothie with a handful of fresh spinach or sprinkle chia seeds on your oats, or protein pancakes.
A simple morning ritual like a protein rich breakfast and fiber rich breakfast is part of healthy meal planning. This is a much better strategy than a strict eating plan or fad diet, and you achieve maximum results on your weight loss journey.
Fresh juice is a great way to increase nutrient absorption while still remaining low calorie; aim for juices consisting mainly of green vegetables & fruits such as kale, spinach & apples which contain important phytonutrients, vitamins, and minerals. You can juice yourself at your home (which can be very effort intensive and pricey), or you can purchase fresh juice from a local shop (which is convenient but very pricey), or you can find a high quality super food greens powder.
Creating a simple morning ritual for weight loss is a great way to get into the habit of healthy living. The key is to be consistent and make sure to incorporate activities that you enjoy doing so it's not a chore. Regularly tracking your progress, drinking plenty of water, exercising in the morning, eating healthy foods consisting of high protein and fiber rich foods and getting morning sunlight are all important elements of any successful morning ritual for weight loss. Lastly, don't forget about fresh juice - it is nature's multi-vitamin and it can provide extra nutrients while still being low calorie! By following these healthy behaviors and making them part of your morning routine, you can start on the path towards achieving your desired goals with ease. Good luck!
]]>Too often people admit they only get 4-6 hours of sleep per night. And it is no wonder they are burning the candle on both ends with schedules packed full of To-Do lists and responsibilities. Days can be so stressful that we shave a few hours off our sleep by staying up late binge-watching Netflix or waking up earlier to squeeze in a workout – or sometimes both!
But is all this hard work and grind it out mentality really maximizing our performance, and what is it doing to our health?
The National Sleep Foundation recommends the following amount of sleep for healthy individuals throughout their lifetime as:
Newborns: 14 to 17 hours
Infants: 12 to 15 hours
Toddlers: 11 to 14 hours
Preschoolers: 10 to 13 hours
School-aged children: 9 to 11 hours
Teenagers: 8 to 10 hours (and potentially more during growth spurts)
Young Adults: 7 to 9 hours
Adults: 7 to 8 hours (and there is emerging research showing women may need 8 to 10 hours)
Older Adults: 7 to 8 hours
The cold hard fact is that most of us aren't even in our bed for the recommended amount of time. Let alone getting a good night's sleep. But do you know what is meant by "good sleep?" Let's define it so we are all on the same page.
Sleep does not mean laying in bed taking deep breaths reading a book or watching tv or staring at your phone. The sleep clock starts after you fall asleep and stay asleep. Good sleep quality means no sleep problems, no middle of the night get out of bed bathroom trips, good night's rest kind of sleep. I am talking about a good night's sleep where you wake up the next day and feel like a million bucks! Yes, this is how you should feel every morning - crazy right!?
A recent article by the New York Times and a quick search of WebMD discuss the health impacts of sleep deprivation:
Additionally, lack of sleep impacts our hormones leading to increased chance for weight gain and obesity. None of this is good.
Whether you are staying up late to watch tv, setting your alarm for an early morning workout, have trouble falling asleep, lay awake staring at the ceiling, have trouble falling back to sleep, or any other sleep issues it is negatively effecting your health and life. And you are not alone!
Almost half of Americans are having problems sleeping, and over a third of adults don't get at least 7 hours of sleep. And frankly, 7 hours isn't enough for 2/3 of people. We are chronically deprived of sleep and it shows. Just look at the health trends across the board and it doesn't take a PhD to see the connection to one of our foundational health needs - sleep!
So what is causing so many of us to have difficulty falling asleep, have sleepless nights, spend our nights lying awake, have chronic insomnia, have sleep disorders, and other sleep difficulties? Here is a list of 10 common reasons you can't fall asleep and stay asleep.
Humans are creatures of habit, and this applies to your sleep wake cycle. We have what is called a circadian rhythms which is our body's internal clock that regulates when we rise in the morning and when we fall asleep at night. The circadian rhythms helps regulate the hormones released in our body and even our body temperature to help you fall asleep and stay asleep.
Some common sleep schedule disruptors are work or school, jet lag or time zone changes while traveling, social activities, and lifestyle choices. The key is to be consistent in your sleep routine. Do your best to go to bed at the same time each night and wake up at the same time.
Not many people know that your body temperature is tied to sleep quality. Your body temp rises naturally throughout the day and then begins to drop leading up to bedtime. To get sound sleep the key is to create a better sleep environment, and one huge factor is room temperature. Try setting the room temp between 65 to 68 degrees Fahrenheit, and adjust to optimize your sleep quality. You may also want to check with your bed partner as well to make sure the environment works for them too.
This one may be the hardest habit for all of us to improve. Between watching tv and using our devices, it is very hard to limit the use before bed. The reason screen time before bed leads to trouble sleeping is because of blue light. Blue light interrupts the release of our sleep hormone melatonin. Melatonin is tied to falling asleep and staying asleep.
Here are some things to try to limit your screen time or at least to limit blue light exposure.
Put down your phone and turn off the tv 1 hour before bed
Read a book - not on a device, but a real book
Wear blue light blocking glasses
Last resort - try a melatonin supplement or a relaxation tea.
Stress is at the center for most of our health problems. The human body responds to stress by releasing chemicals that increase alertness, elevate the heart rate, and cause muscle tension. This is a great thing for short durations of stress - this is our fight or flight response.
But many of us live in a heightened state of constant stress due to relationship issues, financial issues, work issues, political issues, and the list goes on. Living in a state of constant, long term stress leads to a lot of health issues including chronic insomnia. If you think you may have chronic insomnia or other major sleep disorders, please reach out to health profession right away.
For the rest of us just trying to create healthy sleep habits, try some of these relaxation techniques:
Progressive muscle relaxation
Meditation & meditation music
Tapping
Journaling & the practice of gratitude
Stretching & yoga
Breathe work and deep breathing
Anxiety disorder or depression are two of the leading mental health conditions that effect sleep quality. The tricky part is that these conditions can cause sleep disorders and sleep disorders can cause these mental health conditions. It is a chicken or egg situation.
If you think you may have anxiety or depression and it is impacting your sleep, please see a sleep specialist or talk to a medical or mental health professional about what options might be right for you. There are a number of treatment options available to people experiencing sleep problems alongside anxiety, depression, and other mental health conditions. These include therapy, relaxation techniques, and sleep medicine.
Alcohol is one of those tricky things. There are constantly studies being reported about it being good for your health, bad for your health, etc. Is red wine good or not? How many servings of alcohol helps with relaxation, but not bad for your health. I guess the jury is still out. But one thing I have consistently heard is that when you drink alcohol, it negatively impacts your sleep.
Drinking alcohol may make it easy to fall asleep, but studies show you get REM sleep (deep sleep), and often have to wake up to go to the bathroom. I have also heard it can cause acid reflux, snoring, and worsen sleep apnea.
To improve sleep habits, try to avoid alcohol as much as possible, and when you do drink, please drink responsibly (1-2 servings) and stop 1-2 hours before bedtime.
I know I love my morning coffee and preworkout drinks for my exercise, but caffeine use needs to be strategic and it should never be used as a crutch to deal with daytime sleepiness. Also, caffeine can sneak into the drinks and foods you consume if you aren't looking closely.
Here are a few foods and drinks that may contain caffeine:
Coffee & Tea
Energy drinks
Soda
Chocolate
Some over the counter medicines such a pain relievers and cold medicines
Any food or drink that says "energy"
If you do drink coffee or consumer caffeine containing products please limit the amount so you don't consumer too much caffeine, and don't use in the afternoon. This allows the stimulating effects of caffeine to wear off so you can fall asleep and rest deeply.
Your diet is so important when it comes to your physical health. It's impact on how much sleep you get and sleep health is impacted by the quality, amount, and timing of your meals. Highly processed, sugar filled, and low quality foods lead to sleep difficulties and sleep loss. Research has shown that diets low in certain vitamins and minerals—such as calcium, magnesium, and Vitamin D—can lead to short sleep duration.
On the flip side, whole foods, such as fruits, vegetables, and lean proteins are nutrient dense, and feed your body the vitamins and minerals it needs to be healthy. These high quality foods are nature's sleep medicine!
The key with eating is to eat as healthy as possible, eat slowly, don't over eat, don't over do it on the spicy foods, and to have your last meal around 3 hours before bed.
Just like dietary choices, your activity level plays a huge role on your overall health and sleep. Regular exercise is linked to better sleep - from falling asleep to staying asleep. And the best part, it doesn't really matter what you do for exercise. You can aim for 10,000 steps a day, go to the gym for an hour, go for a run or bike ride, or do yoga. It doesn't matter. All that matters is that you move your body.
Any amount of exercise is better than none (if you only have 15 min, squeeze it in!)
Resistance Training and High Intensity Aerobic & Anaerobic exercise is best
Exercise during your normal waking hours (don't jeopardize sleep for exercise)
Warm up properly
Stretch after every workout
Don't over train; make sure you recover fully between workouts
Depending on your age and health conditions - a walk outside in nature may be the best option.
Just move your body and take deep breaths!
Have you tried all the suggestions listed above and still are having trouble sleeping? You may have an underlying sleep disorder such as one of the following:
If you think you may have insomnia, sleep apnea, restless legs syndrome, or another sleep disorder, please reach out to your doctor, health care provider or a sleep specialist immediately.
Set a sleep schedule – go to bed and wake up at the same time every day (10pm to 6am)
Wind down - practice a relaxing bedtime ritual (i.e. dim the lights, turn off the electronics, take a warm shower, do some mindfulness meditation, listen to soft music, etc… for 1 hour before bed)
Exercise daily – Intense exercise is best, but don't jeopardize sleep or your health for exercise. If all you can do is walk, then walk!
Optimize your sleep environment:
Optimize the room – temperature set between 65-68 degrees, no TV, no light, no disruptive noises, move electronics at least 4 feet from your body, etc…
Optimize your mattress – make sure your mattress is supportive and comfortable
Natural light exposure – get enough natural light exposure during the day to optimize your circadian rhythm (especially in the first few hours of the day)
Avoid sleep disrupters – avoid alcohol, cigarettes, heavy meals, and drinking too many liquids in the evening
Try to have your last meal 3 hours before bed
Try to drink your last beverage 2 hours before bed
Try to build these sleep habits into your lifestyle, and over time they will become second nature. Don't go through life in a sleep deprived fog like so many of us do. Once you start prioritizing sleep you will be amazed at how good you feel.
And, if for some reason you get off track, don't sweat it! Just get back to following the plan above the next day and you will be on your way to a healthier, more energetic life.
Good luck!
References:
]]>To get the most out of your workout, you have to fully recover. I know, recovery is basically a 4 letter word. It is the part very few people want to focus on regarding your health and fitness plan.
Showing up to the gym or going for that workout is hard enough. Now you want me to eat healthy, sleep 8 hours per night, and manage my stress!?
Here is a high level overview of what is going on in your body when you workout. Your workout burns calories, damages muscle tissue, and creates a hormonal response in your body to want to adapt to this new exertion level. Said differently - you worked your body to its limit, and it wants to adapt to get stronger so you can do more the next time! All good things!
But your body can only make these changes if you allow your body the ability to recover. And to do this, you need to:
Lose Weight Without Being Hungry - Through A Real, Whole Food Diet
This article is all about eating nutrient dense whole foods that are minimally processed, and will help keep you full longer so you aren't hungry all the time!
The Importance of Sleep On Your Health
This article shares all the benefits of getting a restful night of sleep and simple actions to take to start sleeping better.
Feeling Stressed? You're Not Alone
This article shares what stress does to your body and health, signs you are stressed, and natural ways to cope with stress and eliminate it.
Beginner's Guide to Natural Supplements
This article covers many of the most popular supplements and the best place to consider starting with adding supplements to your diet. We cover the proteins and how they provide the nine essential amino acids, pre workouts, aminos, and more.
5 Common Vitamin & Mineral Deficiencies in Athletes & Fit Adults
This article walks through the most common vitamin and mineral deficiencies for active people and how you can make sure you have appropriate levels so you can feel your best.
You can learn more about each of these important topics by clicking the links in the list above, but for this article we will focus on amino acid supplements benefits to aid in workout recovery.
But first, here is some much needed information on proteins and amino acids.
Protein is made up of amino acids, which are the building blocks of protein. When you consume food containing proteins your body breaks down proteins into amino acids. Those amino acid molecules then pass through your intestinal passages into your blood vessels through the intestine. Once in the blood stream, the amino acids circulate and make there way to your cells where they are absorbed. Once the amino acids are in the cell, they can be used to make proteins that help them perform their functions. It is possible to make many different proteins and they have varying functions.
Protein is built from amino acids in the body. There are 20 amino acids that work synergistically to create the proteins your body needs to function and be healthy. Of the 20 amino acids, your body can create 11 of them on its own. These are called non-essential amino acids because these amino acids do not need to come from dietary sources. The remaining 9 amino acids are called essential amino acids because your body cannot make them on its own. You must get these 9 essential amino acids from the food you eat. These dietary sources of amino acids can be animal based or plant based - your body does not care. But it needs to be understood that animal proteins, and amino acids, are more bioavailable than plant based sources. This just means that you need to make sure you are consuming enough plant based proteins and amino acids to account for the low absorption rate.
According to a new study, protein is recommended for consumption at least once per day in normal adulthood. Normal adulthood is a vague term, and consuming protein only once per day is the minimum, and is not optimized for health. On the low end of protein consumption recommendations, multiply your body weight (in kilograms) by 0.5. This is the minimum amount of protein a person should consume each day based upon the recommended daily intake. Generally older persons require high amounts of protein, as do athletes and active people. To optimize health and longevity, various studies suggest that the recommended protein intake ranges between 1.1 and 1.2 g/kg in a normal age group and 1.1 –1.5 mg/kilos for elderly individuals with malnutrition are appropriate. If kilograms isn't your thing, then a simple rule of thumb for protein consumption is to aim for 1 gram of protein per pound of body weight for active individuals.
Unlike animals, protein from plants contains a wide array of different amino acids. Additionally, animal proteins are complete proteins - meaning they contain all 9 essential amino acids. Most plant based proteins are not complete protein, while some are so you need to know what you are consuming and if the amino acid profile will meets your needs. Therefore, vegans must track the amount of amino acids in each of the foods they eat contains. This takes some time to get used to and comfortable doing, but it is possible for people, and athletes, to get all of their protein and amino acids needs from plant based sources.
The easiest way to find out which type of amino acids are present in each food is to identify which ones are lacking. Having all the amino acids in a vegan diet is a challenge. However, legumes should be rich in all amino acids except tryptophan and methionine. Rice and bean when eaten together are a complete protein. Soy, pea, hemp, chia, and sacha inchi are also plant based complete proteins.
Before we discuss vegan amino acids we have to remember that vegan diets are very rigid. It focuses exclusively on eating plant based meals. A vegan diet includes fruits, vegetables, grains, and nuts. A vegan diet strictly prohibits all animal products, such as meat, eggs, and dairy foods. Animal proteins are protein dense and highly bioavailable. This makes it easy to get all your protein needs without much thought or effort.
Plant based proteins are much less protein dense, less bioavailable, and many sources are not complete proteins. This makes is much harder to get all your protein and amino acids needs from your diet. This is why supplementing a vegan protein and vegan amino acids is so important for vegans and even vegetarians.
Reduce Muscle Soreness
Improve Recovery from Workouts
Support a Leaner Body
Protect against Muscle Wasting
Increase Energy Levels (stabilizes blood sugar levels)
Increase Endurance & Delay Muscle Fatigue
This seems like a pretty awesome list, but not all amino acids are created equal. There are different types of aminos (vegan & non-vegan), premium vs economy, essential amino acids, non-essential amino acids, etc...
At Propello Life, we promise to provide the best supplements to fuel your active lifestyle. Our branched chain amino acids are made with vegan amino acids so you know you are getting the cleanest most sustainable source of aminos. Plus, did you know many aminos come from bird feathers - yuck! Additionally, we source our aminos using the highest quality raw materials and the best manufacturing techniques.
We love them anytime, anywhere. You can drink them during your workout, after your workout, as a mid-day pick-me-up, or in place of an alcoholic beverage during happy hour if you wish. We like to drink them on ice with a good amount of water, but everyone's preference is different. Each of our three flavors is uniquely distinct and we love them all!
To learn more why Propello Life Rejuvenating Aminos are the best vegan amino acids, you can read this previous article we wrote on them or visit our web store to check out the product directly.
In fact, beyond “yes,” one could almost argue for the idea that you cannot do one without the other when you exercise and diet the safe and effective way (to learn what that is, keep reading). Or, at least with intentional muscle gain and fat loss, you should not - let me explain.
Obviously, there are situations in which an individual will be burning fat and actually losing muscle tissue at the same time. Here are some examples.
When a person is seriously ill, fat will be lost and muscles will atrophy at the same time. This is usually from bed rest, malnourishment, the type of sickness, and other reasons. But this difficult reality is not what is being examined here. We are looking at how to intentionally lose weight and gain lean muscle at the same time.
Another example, and maybe more common situation, is when a person diets (large calorie restriction) and does endless cardio exercise. This is far too often the norm, and also results in both fat loss and muscle loss. Many times, people do this and do not realize they are losing lean muscle while the scale is dropping. This is what we are hoping to fix - to help people realize there is a better way to the results they desire!
Instead, let’s look at the idea of how to lose weight and gain lean muscle at the same time in a healthy manner - to build a muscular body.
Writing for Phoenix, AZ based system Banner Health, Regan Olsson addresses this seeming quandary directly, saying, “it will take a lot of discipline…but it is possible to have the best of both worlds.” - meaning you can burn fat and build lean mass and muscle at the same time. Encouraging words, to be sure, even when paired with “discipline,” a necessary concept that some shy away from. We need more than an affirmation, however- we need a plan. Additionally, we want to know that we are following a scientifically solid and safe way for physical improvement.
Quoting physician assistant Briana Silvestri, Olsson’s article goes on to declare that you must “identify foods that will be low in caloric intake but also high in nutritional value to allow your body and cells to be fed appropriately.” This nutritional standard, teamed specifically with regular strength training, is the special sauce, if you will. Yes, we want caloric output (daily calorie burn) to be greater than caloric input (food you eat) in order to create that important deficit that will lead to fat loss- but not at the expense of our muscle mass.
Where does this lead us? Three key areas:
In order to change your body, to lose fat and build muscle mass, you need to exercise to burn calories and stimulate your body to change, feed it the nutrients to make the change, and sleep and recover so it can change. Below I will go through each of these key areas in detail so you can take action to gain muscle and burn body fat.
You will want to eat an abundance of whole, unprocessed foods. This means you will want to eat a variety of fruits and vegetables, unrefined carbohydrates (oats, rice, potatoes, whole grains, etc), and lean proteins (meat, fish, legumes, dairy, and natural protein powders). Eating a healthy diet of whole, unprocessed foods is nutrient dense and filling, so you won't eat more calories than you burn. This will keep you in a calorie deficit and will allow you to burn fat.
If you want to lose weight and build muscle at the same time, then you need to eat enough protein to grow lean muscle while in a slight calorie deficit. If you cut calories and don't increase your protein intake then you run the risk of burning fat and lean muscle mass at the same time. This will slow your metabolism over time and make it increasingly hard to get the results you are looking to achieve.
An easy way to increase your protein intake is to make sure you get 30 grams of protein with every meal. For breakfast, you can eat eggs with bacon, or oatmeal with a scoop of collagen protein and whey protein powder. For lunch, the easiest option is to eat leftovers from dinner the night before. Or you can throw some grilled chicken on a big salad. This will pack the middle of your day with a protein and fiber rich meal so you stay full longer and don't eat candy and consumer all those extra calories from snacking.
If you do need an afternoon snack, a high protein intake meal is Greek yogurt with protein powder, granola, and blueberries. This high protein snack packs about 50 grams of protein!
For dinner, choose a lean protein, veggie, and whole grain. This can be steak, sweet potatoes, and asparagus, or it can be salmon, wild rice, and broccoli.
Learning to eat healthy isn't always easy. I have tried just about every fad diet there is, and read more books than I can remember. Over the past decade and a half I have learned what works for me, what helps me build muscle, what helps me burn body fat, what helps increase my growth hormone naturally, and more. But when I was first starting out, what really helped me was tracking my macros.
Macros are the macro nutrients - carbs, fats, and protein. There are many opinions on what your ratio of carbs to fats to protein can be, but I have found that a good starting point is 30/30/40. Another benefit of setting your macros is that is allows you to track your macros to optimize body composition. Try this for a week or two and see how your body responds. Do you gain more weight? Do you notice more muscle growth and more lean mass? Are you eating enough protein and getting enough calories? Or do you start gaining weight and increase fat storage?
It can be confusing to figure out how many calories you need each day. You can use an app called My Fitness Pal to help set your daily calories and macros if you want, or you can use this simple calculator. To easily set your calories to lose fat just determine your "goal weight" in pounds (lbs) and multiply by 12. For example, if you want to weigh 150lbs - this is your goal weight. So multiply 150 x 12 = 1,800 calories per day is your target.
Stay consistent for 30-60 days at this calorie and macro breakdown and record your results. What is your weight on the scale? Are you seeing muscle gain and more muscle? How are your energy levels? How are your workouts? I have found that as I have learned more about my body and foods I am able to intuitively eat and hit my maintenance calories and macro nutrients without needing a tracker or to food prep.
Here are a few common goals and situations:
Stay in a slight caloric deficit
Keep your protein consumption high
Limit your sugar and processed carbs
Minimize alcohol intake
Avoid Binging
Don't eat everything in sight
Don't blow it on the weekends
Don't drinking your calories
Stay in a small caloric surplus and eat slightly more calories than usual to gain weight
Limit your sugar and processed carbs
Minimize alcohol intake
Try ‘mini cuts' as needed to stimulate a fat loss phase.
Reverse Diet - adding calories back into your diet to get out of "starvation mode" and burning fat again.
Use dietary supplements to accelerate your goals and to optimize your workouts and recovery. This will limit fat gain and increase muscle gains by feeding your body specific nutrients without all the calories. But keep it simple, and use tried and true products and ingredients backed by science. You will want to supplement with a high quality protein powder. This will help with recovery and building muscle. Another supplement to add is creatine. This also helps with building muscle and with power and strength. You will also want to prioritize carbs before, during, and immediately after your workout so you can train harder and recover faster. You can do this by using intra workout drinks or eating a piece of fruit before or after your workout.
If your goal is to lose body fat and experience muscle growth at the same time, then you will need an optimized exercise program that focuses on each muscle group, the sets and reps, the tempo of the lifts, and more. It definitely won't be as simple as lacing up your running shoes and hitting the road. That strategy will only lead to slow muscle gain or at worst, loss of lean mass and muscle.
The backbone of any exercise program where your goal is burning fat and building muscle should be strength training (weight training). Cardio is great and you should definitely do it, but it shouldn't be the only thing you do. Strength training builds your muscles, strengthens your bones, improves your insulin sensitivity and a whole host of other health benefits. Here is a simple check list of weekly exercise you will want to do:
4 x per week strength training (lifting heavy): focus on compound lifts
2 x per week 45 minutes of low intensity cardio (brisk walk or slow jog)
1-2 x per week HIIT training - get that heart pumping fast!
Increase Your Overall Volume
If this exercise routine is confusing or daunting, then you should definitely reach out to a certified personal trainer you trust. If you need help finding an expert in this style of resistance exercise programming, then email us at support@propellolife.com and we can connect you with one of our trusted partners.
The keys to any weight training program centered around muscle building and burning body fat is to perform heavy compound exercises to build lean muscle mass and strength, progressive overload (add a few more reps or sets per week, increase workout volume, add weight, and aim to break PRs each week), perfect form (don't rush through reps), train the muscle in the fullest range of motion, and hitting multiple muscle groups in each session.
Strength training will stimulate the muscle building process, and your high protein diet will stimulate muscle protein synthesis to promote muscle growth to improve your body composition. But gaining muscle growth isn't as easy as lifting weights and eating protein. To gain muscle growth and burn body fat, you have to recover. Exercise creates the desire to change. Nutrition provides the building blocks to change. Recovery is when the change happens. You need all three to get muscle repair and change your body composition.
Sleep and recovery are not popular topics. Our society celebrates waking up early, staying up late, working hard, and pushing yourself. Unfortunately, this rarely means that people go to bed earlier so they can get their 7-10 hours of sleep needed for a full recovery from the hard day before. This applies to all of our life.
Specifically with sport, resistance training, exercise, and fitness we celebrate going the extra mile, pushing through pain, finishing workouts once we hit a number of calories burned, and leaving the gym drenched in sweat. I am not saying any of this is wrong or bad. What I am saying is that the focus and tenacity you apply to your workouts should also be given to your recovery. You should attack your recovery and sleep process the same way you attack your workout - as a non-negotiable part of the process. It is that important to achieving the body weight you want.
A paper published on Harvard's School of Public Health shows a good night’s sleep is one of the keys to good health, and may also be a key to maintaining a healthy weight. The report discusses the link between sleep deprivation and childhood obesity, sleep deprivation and adult obesity, and some of the effects sleep deprivation has on the body. Here is a brief overview of the paper's findings:
INCREASED HUNGER: It is no secret that when we don't get enough sleep we are hungry all the time. This is because sleep is when we recharge our energy. If we don't recharge our energy during sleep, then our bodies tend to turn to food to get that energy. This increases our chances of eating too much leading us to gain weight.
INCREASED FEEDING WINDOW: With increased hunger and being awake longer, we tend to eat more and end up in a caloric surplus because of the excess calories we consume throughout the day. Over the long term, this causes weight gain and for us to gain body fat.
LOWER IMPULSE CONTROL: Not getting enough sleep also leads to lowered impulse control. What this means is that we get "cravings." And these cravings are for healthy, whole foods - they are for treats and snacks. These empty calories from snacks add up quickly and lead to you eating more calories than you burn. Excess calories cause your body to store fat and gain weight.
LOWERED BODY TEMPERATURE: Additionally, your body temperature is lower than normal when you are sleep deprived. Why is this import you may ask? Body temperature is linked to metabolic rate. A lower body temp means you will burn less calories each day, which is lower your maintenance calories, and increase your chances of over eating and fat gain.
DECREASED ACTIVITY LEVEL: I don't know about you, but when I don't sleep well for even a day my activity level drops. Getting the motivation to work out seems insurmountable, and I tend to be more sedentary throughout the day.
Other issues linked to sleep deprivation include:
So, how do you make sure you get the best night of sleep? You control the controllables! Specifically, that means the following:
There is almost nothing like getting a restful night of sleep to improve your health, and you don't realize this until you get robbed of sleep. Whether you are a new mom, a red-eye traveling worker, a night owl, or whatever else may be impacting your sleep, trust me when I say you will thank me later once you start prioritizing your sleep. It is truly life changing!
Gaining muscle size and burning fat can be done at the same time, but it takes discipline and patience. It is not an easy and fast process; especially if you are older. So the key is to start early and then maintain as you age. If your goal is to gain muscle growth and lose fat at the same time, then you will need to follow a strict diet, exercise, and sleep and recovery program that is very different than the standard American lifestyle. You will need to lean on experts, and trust the process because the result will not be linear and you will have set backs and hardship along the way. The key will be to remember why you started the journey in the first place, and to see the plan through to the end - you will be so happy you did!
Reference:
]]>That depends on who you ask. Generally, it refers to eating a diet of healthy foods consisting of fresh, whole food that is self-prepared and nutrient dense.
Many people find they feel better, look better, and have more energy when they eat clean. I know I do.
Others adopt a “clean eating” lifestyle because they want to lose weight and body fat. And some even turn to clean eating to gain weight and lean muscle.
While eating this way can and does produce weight loss for many people, it doesn’t happen that way for everyone.
Some questions and comments I hear a lot from my clients are:
I have worked with clients who had been eating healthy for years, eating mostly fruits and veggies and avoiding packaged and processed foods as much as possible. However, they were still struggling to lose those stubborn pounds and found their body didn’t look any different. They were struggling to burn fat and lose belly fat even though they were eating a healthy diet.
I have also worked with clients that are working out 6 days a weeks, burning over 500 calories a workout, eating clean 80% of the time, and struggling with their weight loss efforts and still can't lose weight, while they see their friends eating out, drinking alcohol, and being super skinny and fit - what gives!?
It is true diet is as important (even probably more so) than exercise for weight loss, but just eating “healthy” is not always enough. Especially once you’ve lost an initial amount of weight and plateaued. Trying to drop the last five or ten pounds can sometimes be the hardest!
You can eat all the healthy food in the world and the scale might not budge one bit. Your body weight just seems to stay the same, and you never achieve that clean eating before and after body you desire. Frustrating, for sure, but there is hope! Here are four reasons you’re not losing weight from eating clean, and how to change that. And they all have to do with caloric intake.
Even if you’re eating healthy, in order to lose weight you must be in a calorie deficit. Just eating all healthy food will not lead to weight loss if you’re not working out and still taking in more calories than you burn. Some very nutritious foods also have a lot of calories (for example, healthy fats found in nuts, nut butters, salmon, avocado, coconut and olive oil) and you can eat a lot of them without realizing how many calories you’re actually consuming. If you find yourself eating healthy, but still gaining weight or not losing weight, then try eating salad for one of your meals. Just be careful not to use too much salad dressing since it is high in fat and calories. Raw vegetables are nutrient dense, low in calories, and high in fiber. They will keep you full for a long time, and are great for your overall health.
If you’re not over eating, you could have the opposite problem – eating too few calories! When you eat almost entirely nutrient-dense foods, (especially if you eat salad a lot, or lots of fruits and veggies and not a lot of protein) the calorie intake doesn't add up quickly. Eating salads everyday benefits your health, but eating only vegetables or a vegetable heavy diet has fewer calories, lots of fiber, and keeps you full longer. These foods can cause you to feel as if you are eating a lot of food when in fact you might barely be consuming 1,200 calories a day. For many people, that’s simply not enough fuel (especially if you work out) and the body won’t drop any excess fat because it has gone into a starvation mode.
This can sometimes be an issue for vegans and vegetarians - especially if they aren't getting enough protein in their diet. Check out "How to live an active lifestyle on a plant based diet."
Also, as your lean muscle mass increases so does your metabolism and your calorie needs. So if you have been eating clean and lifting weights, you may need to increase your calories a bit to continue to see the fat burn away - this is call a reverse diet.
This goes back to consuming more than you burn. If you are in a habit of allowing yourself a dessert, extra portions or something sweet because you had a hard day or got your workout in, no matter what the rest of your diet looks like you could still be adding in tons of extra calories. Even if you stick to a super clean diet all week, if Friday is pizza and beers with friends and Saturday is a dinner date and cocktails, you’re not going to make much progress towards your weight loss goals.
Eating vegetables like kale salads and lean protein like chicken breasts is great, but if you’re in the habit of sipping more than you’re chewing this could be a problem. Whether it is sodas, calorie-heavy coffee drinks or alcohol, those liquid calories can add up fast. Even smoothies can really spike your blood sugar if they contain only fruits or added sweeteners like honey and maple syrup. This again comes back to calories – you can drink a few hundred calories pretty quickly without even realizing it, and those add up.
Clean eating results in better health, but it doesn't always mean you will lose weight. If any of the above sound like you, I suggest determining the right amount of daily calories for your body and your goals and then tracking what you eat to be sure you are either keeping calories low enough or high enough to allow your body to lose weight.
Eating clean is a wonderful healthy way to live but it doesn’t mean you will automatically lose weight. (If only it were that easy!)
About the Author:
Melanie Ash
CPT, owner of Fitness Evolution & Melanie Ash Fitness
Fitness Nutrition Specialist
Weight Management Specialist
Back Injury Prevention Specialist
www.fitnessevolutionstudio.com
Instagram: @melaniefit
]]>We’ve all been there. Looking to lose some extra weight from the holidays, or from having a baby, or just trying to get stronger?
Have you tried fad diets, the latest exercise program, and still you don’t get the results you were promised?
Or maybe you got results but they didn't last.
The problem is likely that the program is not sustainable long term, or it didn’t address all the aspects affecting your health.
A healthy body naturally carries less fat and more muscle - and who doesn’t want that!?!
At Propello Life, we believe in natural, holistic solutions that can be implemented into your life so that the changes you make are sustainable and long lasting.
We focus on making small consistent changes that build upon each other over time. First, creating new habits, and second, created lasting changes to your lifestyle.
That means, once the weight is off, it is off for good. Unless you decide to go back to your old habits, of course!
Without getting into too much of the science, your body composition (fat to lean mass ratio) is largely regulated by hormones. Your genetics also play a role; but that is a topic for another blog!
Getting the correct hormones to be expressed is the key to a healthier, leaner, and stronger body. Through our research and experience, we have created 10 simple steps that address the complex body functions regulating what hormones are expressed leading to the body you have always wanted.
It is a complex puzzle of interconnected pieces with the result being either movement towards better health or not.
And guess what?! Your diet has the largest impact.
The steps below are your guide to a healthier, leaner, stronger you. These steps are meant to become your new way of eating, exercising, sleeping, and relieving stress.
The goal is to use these steps until they become habit. This usually takes about 21 days. But don't stop there. The work isn't done yet.
The key is to turn these new habits into a lasting lifestyle. To do this, you need to stay consistent for about 90 days. This is when the real magic takes place; when you abandon your old lifestyle and adopt a healthier new one!
Improving your health is a journey; a journey only you can take. Today is the first day towards a healthier, leaner, stronger you.
Many small changes made over time lead to great changes months and years from now. Changing the way you eat, exercise, sleep, and relieve stress is a big deal and won’t be easy every day.
Accept that you will make some wrong decisions; this is okay and normal. Follow mistakes with good choices. Over time you will find yourself making more and more good choices.
I know it would be great to take a magic pill or to follow a paint by numbers plan and instantly have the body you want. This just isn’t reality.
Everyone is different, and no single solution will work for everyone. That is why the steps above are not called rules.
Experiment and try them. Listen to your body, your energy, and your health.
Take ownership of your health.
GOOD LUCK!
LIVE FOR IT.
Duke
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The never ending, never satisfied hunger that comes with cutting calories all in the effort to look good in a bathing suit.
And there is – A Real, Whole Food Diet. By diet, we mean a habitual way of eating your entire life... not just something you use to lose weight and then go back to your original habits just to gain all of the weight back.
We define a Real, Whole Food Diet as a diet based mostly on foods that either grow from the ground or walk on it (swimming too!); basically, it is anything that doesn’t come in a box and isn’t a processed food.
Also, the word diet is often associated with weight loss and calorie cutting – with limiting what you eat and taking the enjoyment out of your eating. This is not what we mean by it.
Your diet is what you eat every day. And we want to provide you an option, through Real, Whole Foods, to eat as much food as you want.
A Real, Whole Food diet is not about subtraction. It is about substitution. It is about eating more food with less calories! You will be surprised how much you can eat when you're eating healthy!
And have you noticed how beautiful healthy food can be?
A colorful fruit salad with raspberries, blackberries and strawberries, a grapefruit, or a red leaf lettuce salad with red peppers, green cucumbers and orange carrots... you have to think that something so appealing to the eye was made that way for a reason. To eat!
Also you should be able to enjoy a glass of wine or dessert every so often and not ruin your weight loss goals, and your long-term goal of a leaner, healthier body.
Sounds great, doesn't?!
The key is to create a calorie deficit of around 200 calories per day, but to eat enough real, whole foods so you are not hungry.
You do this by choosing nutrient dense foods that provide you the carbs, fats, and proteins you need and eating enough raw vegetables (low calorie + high fiber = full for a long time) with lunch and dinner to prevent the dreaded hunger!
When 50% of your plate is vegetables, your calorie count for the meal will be kept low and your stomach will be full for hours.
Check out this image below. The Taco Salad (with Rice) & Water has 60% less calories than a McDonald's Quarter Pounder with cheese, medium fries, and medium Coke. The salad keeps you full for hours, keeps your calories low, and promotes health. The McDonald's meal is roughly 80% of your daily calorie needs if you are female that is roughly 5'4", 120 lbs and active.
That one McDonald's meal will either leave you starving the rest of the day if you stick to your calorie plan, or you will go way over your daily calories leading to weight gain and poor health.
Choose wisely!
Empty calories are foods that typically taste amazing, but don’t contain the nutrients to keep you full or help your body function, stay lean, and prevent sickness and decease. Examples of common empty calories:
These foods should be enjoyed only sometimes (think 10-20% of your total calories) – like special occasions, group settings, when life gets in the way, etc…
Enjoy yourself socially; eat clean privately!
Nutrient dense foods should be 80-90% of your diet. They keep you full, make your body feel amazing from the inside out, and help you lose unwanted fat, put on lean, strong muscle, and help prevent sickness and decease.
Life is about balance. It is about creating a lifestyle that is sustainable.
Sure, any of us can enter a weight loss challenge and be super dedicated to it for 8-12 weeks. But if we only view it as a temporary thing, then we revert to our old habits as soon as the challenge is over.
But, have you gained anything if you revert back? No!
I challenge you to change your mindset.
View your next weight loss challenge as a challenge to change a few of your eating habits. Learn a few nutrient dense, whole food based recipes you love to eat and add them into your weekly meals.
Start by replacing one unhealthy choice with a healthier choice (for example, replace your Diet Coke with a Seltzer Water) and build from there.
Not only will your body thank you by looking great, but you will also feel better eating foods that give your body the nutrients that it needs.
LIVE FOR IT.
Duke Armstrong
Founder & CEO of Propello Life
This is my favorite time of year. Thanksgiving, Christmas, and whatever other holidays you celebrate are upon us, and with it comes the most amazing food, parties, cookies, and celebrations. What could be better?!
Only problem is you have been busting your butt at the gym all year long and don’t want to lose all you have gained (or lost!). Don’t worry. You can have your holiday cake and eat it too (pun intended), and here is how.
First off, the holidays are about celebration, family, and friends. Go ahead and enjoy yourself guilt free! Enjoy the best meals of the year and the extra few cookies, desserts, and drinks. Just like one salad doesn’t make a healthy lifestyle, one bad meal doesn’t make an unhealthy one. Just don’t let every meal from now until New Year’s be unhealthy!
Your body wants to maintain what it has built over the past 6 months. Where you are today is where it wants to stay. That is why it is hard to lose weight, and on the flip side, it doesn’t want to gain weight either. This is where balance comes in to play.
At Propello Life, you will hear us talking about balance a lot. Enjoy those “less” than healthy meals but balance them with healthy ones before and after. The key is to plan ahead for success. Try to eat extra healthy (this doesn’t mean starving yourself!) a couple of days before Thanksgiving. Limit your empty calories (sugar, simple carbs, alcohol, etc) and eat lean protein, complex carbs, and healthy fats. Try to get in more raw vegetables than you normally would. Then try to squeeze in a healthy meal on Friday in between all the amazing left overs! After the festivities get back to your normal, healthy eating patterns on Saturday. Use this same strategy for other holiday parties and celebrations throughout the season.
Need some inspiration or guidance? Check out this blog: Lose Weight Without Being Hungry.
Keep that metabolism in high gear by getting to the gym consistently during the holidays. I know this can be hard with extra events that throw off your normal schedule. Again, the key is to plan ahead so you can get your workouts in.
Sweating a bit more will help for two reasons. First, studies show your metabolism stays elevated for up to 36 hours after high intensity training. This can be accomplished with a traditional HIIT style workout, weight training, plyometrics, and sprints on the turf, bike, rower, and treadmill. Second, working out is a great time to burn off stress, spend time with your gym friends, and get away from the hectic holiday season. Enjoy your time at the gym and maintain all you have earned the past few months!
Need some inspiration or guidance? Check out this blog: How To Get A Toned & Lean Body At Any Age
As a parent of three kids, getting more sleep is like gold. If you also have kids, then you know what I mean. If not, please don’t diminish the preciousness of sleep. It is literally one of my favorite things! Why? Study’s show that the optimal amount of sleep is 6-8 hours of restful, uninterrupted sleep. This will help lower the stress hormone cortisol, help your body recover from your workouts, and provide you more energy to kick each day’s butt. Put more simply, getting enough sleep will give you more energy, help you lose weight, and gain more muscle. It will also make you a happier, friendlier person (just ask my wife). And the world needs more of this!
To set yourself up for success in the sleep game – make sure the temperature is set between 60-68 degrees, the room is dark, avoid technology (screen time) for 1 hour before bed, don’t watch tv in your bed, and take a hot bath or shower to relax yourself.
The holidays are a time for celebration. Have fun, enjoy time with your family and friends, and maintain what you have earned at the gym using the 4 simple steps above!
Happy Holidays!
LIVE FOR IT.
Duke
]]>Obviously, there are situations in which an individual will be burning fat and actually losing muscle at the same time. Here are some examples.
I work in the healthcare industry, and when a person is seriously ill, fat will be lost and muscles will atrophy at the same time. This is usually from bed rest, malnourishment, the type of sickness, and other reasons. But this difficult reality is not what is being examined here. Another example, and maybe more common situation, is when a person diets (large calorie restriction) and does endless cardio exercise. This also results in both fat loss and muscle loss. Many times, people do this and do not realize they are losing muscle while the scale is dropping. This is what we are hoping to fix - to help people realize there is a better way to the results they desire!
Instead, let’s look at the idea of how to lose fat and gain muscle at the same time in a healthy manner.
Writing for Phoenix, AZ based system Banner Health, Regan Olsson addresses this seeming quandary directly, saying, “it will take a lot of discipline…but it is possible to have the best of both worlds.” - meaning you can burn fat and build muscle at the same time. Encouraging words, to be sure, even when paired with “discipline,” a necessary concept that some shy away from. We need more than an affirmation, however- we need a plan. Additionally, we want to know that we are following a scientifically solid and safe way for physical improvement.
Quoting physician assistant Briana Silvestri, Olsson’s article goes on to declare that one must “identify foods that will be low in caloric intake but also high in nutritional value to allow your body and cells to be fed appropriately.” This nutritional standard, teamed specifically with regular strength training, is the special sauce, if you will. Yes, we want caloric output (daily calorie burn) to be greater than caloric input (food you eat) in order to create that important deficit that will lead to fat loss- but not at the expense of our muscle mass.
Where does this lead us? Two key places:
When we find the balance of this clean food intake and pair it up to consistent strength training (and cardio, of course), great things happen! Again, discipline is key-along with patience- but fat loss and muscle building can and will occur under this approach. Don't get me wrong, it isn't easy and there will days you don't feel like eating clean and exercising. This is okay. This is part of the process. Take your moment, and don't be too hard on yourself. Just get back to it the next day, and remember to be patient.
What you will find is that if you stay consistent and adhere to the the 80/20 rule of eating clean and exercising then this leads to what we truly crave most: health, strength, resilience, and positive transformation!
Article written by: Beth McKee
Reference:
]]>Don't suffer in silence! "Low T" is an increasing and more common problem than you may think, and it can cause long term problems for any relationship. If you think you, or someone you love, may have Low T read the article below and take action now!
The leading symptoms associated with Low Testosterone (Low T) include: decreased sex drive, decreased energy levels, sexual reproduction issues (lower sperm count), faster accumulation of body fat, reduced muscle mass, erectile dysfunction, decreased bone density, decreased red blood cell production, reduced sense of well-being and more.
If you suffer from any, or all, of these symptoms, first know that you are not alone. 1 in 4 (or 25%) men over the age of 30 suffer from low T (*ABC News). Second, seek the guidance of a specialized medical professional (Endocrinologist, or your primary care Physician) and get a blood test to confirm your suspicions. If the test comes back positive for Low T, you will be faced with a few options. The two leading options are:
At Propello Life, we always encourage holistic, natural living as the first line of defense. So, this article will look at the best ways to naturally increase your Testosterone levels and minimize, or eliminate, the need for Testosterone Replacement Therapy or other pharmaceutical treatments.
For the below vitamins & minerals, speak to your health care professional about the highest quality form, how much, and how often to take if you choose to supplement.
We all know sugar is bad for us. But, not everyone knows all the names and forms of sugar. Here is a list of 56!
Keep it in moderation. Studies have shown that as few as 5 drinks per week have been shown to lower testosterone levels and hamper muscle recovery following exercise. For a more in depth review of Alcohol's impact on Testosterone, read our blog The Impact of Alcohol on Testosterone.
For a long time, fat got a bad rap. Thankfully, that era is over and we now know that healthy fats are essential to our health. Specifically, saturated fat is essential to testosterone production. Fat is calorie dense, so you need to eat it in moderation. But don’t be afraid of it either. Some great sources of healthy fats are: olives/olive oil, coconut/coconut oil, grass fed butter, raw nuts, avocados/avocado oil, grass-fed beef, whole eggs, salmon or other wild caught fatty fish and natural nut butters.
References
*ABC News: http://abcnews.go.com/Health/Healthday/story?id=4508669&page=1
**Dr. Mercola: https://articles.mercola.com/sites/articles/archive/2015/01/19/magnesium-deficiency.aspx
]]>The term clean eating can mean a lot of different things. For most, it means eating whole foods that are minimally processed. It can also be referring to the manufacturing process - avoiding foods made with antibiotics, pesticides, and/or hormones. It’s not an official term, meaning, there’s no certification process or private entity that’s been accredited by the USDA. It’s really up for interpretation.
That being said – when someone is told to “eat clean,” the endless list of questions about each food inevitably follows. Is this clean? Is this okay to eat? Is this bad? What if it’s a processed food, but the ingredient list looks “clean?” How can I eat out, and still eat clean? As you can see, it gets complicated.
Obviously all food is not created equal. Some foods have more benefits and nutrients than others. And while I’m 100% in support of choosing whole, real foods (with ingredients you can pronounce) most of the time, trying to simply adhere to “clean” eating comes with a few challenges that might be getting in the way of your progress.
While I’m all for eating colorful fruits and vegetables, pasture raised eggs, organic chicken and healthy fats, I aim to eat these foods 80% of the time. I make sure I hit my protein, fat, and carb targets – and I make room for the foods I love…like DONUTS. I go and get a burger with my kids, I eat birthday cake at parties if I feel like it, and I go out on dates with my husband and enjoy a pint and pizza (and sometimes, I intentionally don’t track. Crazy, I know).
My definition of clean eating has changed over the years. I realized that my performance and my ability to diet successfully (and keep the weight off) was hindered by too strict of a diet. I didn’t have powerful workouts, I didn’t have great recovery, I felt super limited with my food choices, and I had guilt when I couldn’t be consistent. Shifting to a more flexible diet and allowing myself the freedom to choose how I allocated my calorie / macronutrient “budget” was liberating. I could navigate social situations better, I built more muscle in a diet phase, and looked leaner in a cut phase, and above all else, it was sustainable.
Coaching my clients this way has made such an impact on their adherence and overall success – and it’s become a part of their lifestyle, beyond a month-long challenge or weight loss goal. They feel empowered and have learned to become aware of what foods make them feel good and what foods help them perform better. They are more mindful of what they eat – based on their individual preferences, not a food list of what to eat / what not to eat.
About the Author: Britt Maughan
As a collegiate rower, Britt learned the importance of proper training and nutrition. Not only did this play a major role in her performance on the crew team, but became her passion as she studied to become a registered dietitian at NYU. After working at Los Angeles County Hospital as an R.D., Britt soon realized her goal was to work in the field of sports dietetics, helping athletes and weekend warriors program their nutrition for performance.
Over the past few years, she’s worked with professional and collegiate athletes competing in CrossFit, Paddle Boarding, and Triathlons. In addition to pro athletes, Britt works with clients looking to create better lifestyle habits that help them become stronger, healthier and happier! She values the one-on-one coaching connection and puts a focus on full mind and body wellness - helping her clients manage stress, set a solid foundation, and learn how to properly gain muscle and lose weight in a way that is enjoyable and sustainable.
She lives in Tennessee with her husband and three kids. She loves protein shakes, donuts, and lifting heavy weights! You can follow her @brittmaughanrd on instagram.
]]>You always hear about how important it is to eat adequate amounts of leafy green vegetables and superfoods, but let’s be honest – many times we fall short in getting them into our daily diet. Whether it be lack of time or lack of palate to consume them through whole foods, the fact of the matter is we could all be more consistent with this matter. That’s why greens powder products have come into popularity over the years. The best powdered greens products are nutritious and convenient - delivering many of the benefits of eating their whole food counterparts, and offering a few additional health benefits you would find difficult to get in your diet.
While some greens powders help, the problem is that many are just thrown together with the buzzwords that sell product and it ends there. To get the full benefit of greens powder consumption, you need to pick the best one.
Most greens powders are basically constructed using an organic greens powder blend or a fruits and vegetables blend, some probiotics for digestive health, and a vitamin and mineral blend to replace your daily vitamin regimen. While this is good, it was not enough for Propello Life. We believe that you should get 80-90% of your dietary needs from whole foods, and that our natural supplements should fill in the gaps, fill in when life gets in the way, or give you an edge to perform at your absolute best.
Before we dive into what makes Propello Life's CogniGreens the best greens powder, we will dive into what greens powders are, why people use greens powders, and what
A greens powder is a dietary supplement that typically contains a blend of nutrient-rich greens such as spinach, kale, chlorella, spirulina, and other vegetables and fruits. Greens powders are usually mixed with water or other liquids and consumed as a drink.
The purpose of greens powders is to provide dense food nutrition with a concentrated source of vitamins, minerals, and other beneficial compounds that may be lacking in a person's diet. They may also contain other ingredients such as probiotics, digestive enzymes, and antioxidants.
Some people choose to consume greens powders as a way to supplement their diet and boost their intake of nutrients. However, it's important to note that greens powders should not be used as a replacement for whole, nutrient-rich foods. It's always best to obtain your nutrients from a well-rounded, balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats.
The key to getting the most health benefits from your greens powder blend is to drink it daily, and the easiest way to do this is to drink it first thing in the morning. This ensures you don't forget, gets you 12 ounces or more of water to hydrate you, and nourishes your body with all the nutrient dense ingredients.
To make sure you stick with your new health benefits routine, you should keep it simple. Just mix your greens powder in a glass with a hand mixer or scoop a serving size amount into a shaker cup, shake, and drink. Add some ice if you like your drinks cold!
If you don't like the flavor of your greens powder with just water, then feel free to experiment to find something that works for you. Some people like to add it to their vanilla protein powder to mask the taste and make it more enjoyable.
Not directly, but there may be an indirect connection to fat loss. While many greens powders can provide a concentrated source of nutrients and antioxidants, there is no direct evidence to suggest that they can help with fat loss.
However, consuming greens powders as part of a healthy and balanced diet may indirectly contribute to weight loss. For example, eating a diet rich in fruits and vegetables has been linked to a lower risk of obesity and other chronic diseases. Additionally, consuming greens powders may help to increase feelings of fullness and reduce overall calorie intake, which could potentially aid in weight loss efforts.
Overall, while there is no direct evidence to suggest that greens powders can help with fat loss, incorporating them as part of a healthy and balanced diet may have potential benefits for weight management and overall health. However, it's always important to talk to your doctor or a registered dietitian before starting any new dietary supplement to ensure it is safe and appropriate for your individual needs.
Green powders, which are typically made from various vegetables, fruits, and sometimes herbs or other plant-based ingredients, can provide a range of nutrients that may support overall health, including immune health. However, the specific benefits and efficacy of green powders for immune support may vary depending on the ingredients and their amounts in the product.
Some common ingredients found in green powders that may support immune function include:
Vitamins and minerals: Many green powders contain a range of vitamins and minerals, such as vitamin C, vitamin E, zinc, and selenium, which are important for immune function.
Antioxidants: Green powders are often rich in antioxidants, such as flavonoids, polyphenols, and carotenoids, which can help protect cells from oxidative stress and inflammation.
Adaptogens: Some green powders may include adaptogenic herbs, such as ashwagandha or astragalus, which are believed to support the body's response to stress and promote immune function.
Probiotics: Some green powders contain probiotics, which can help support gut health and in turn, support immune function.
However, it's important to note that green powders alone may not be sufficient to support immune function. Maintaining a healthy diet, getting enough sleep, managing stress, and practicing good hygiene are also important factors in supporting a healthy immune system.
If you are considering taking a greens powder for immune support, it's important to talk to your healthcare provider first to determine if it's appropriate for you and to ensure that it doesn't interact with any medications or supplements you may be taking.
No - greens powders do not completely replace whole vegetables in a healthy diet. While many greens powders may contain some beneficial nutrients found in vegetables, they do not provide the same range and balance of nutrients that whole vegetables do.
Whole vegetables are a rich source of dietary fiber, plant protein, vitamins, minerals, and antioxidants, and consuming a variety of vegetables is important for maintaining a healthy diet. Greens powders may contain high levels of specific nutrients, such as vitamins C and K, iron, and calcium, but they may not contain other important nutrients such as beta-carotene, potassium, and magnesium that are found in whole vegetables.
Additionally, consuming whole vegetables provides many benefits beyond just the nutrients they contain, such as promoting satiety and digestive health. Therefore, while greens powders can be a convenient and useful supplement, they should not be relied upon as a replacement for whole vegetables.
There is some evidence to suggest that a greens powder supplement may help with bloating, but more research is needed to confirm these effects.
Greens powder supplements typically contain a variety of nutrient-rich ingredients, such as vegetables, fruits, and herbs, that are believed to provide a range of health benefits. Some of these ingredients may have anti-inflammatory properties or promote healthy digestive function, which could potentially help reduce bloating.
For example, certain herbs and spices included in some greens powders, such as ginger and peppermint, have been shown to help alleviate digestive symptoms like bloating and gas. In addition, greens powders often contain fiber, which can help regulate bowel movements and promote healthy digestion.
However, it's important to note that the specific effects of greens powder on bloating may vary depending on the individual and the underlying cause of their bloating. Bloating can be caused by a variety of factors, such as dietary choices, food intolerances, hormonal changes, or medical conditions, and addressing the root cause of bloating is typically the most effective way to reduce symptoms.
Overall, while a greens powder supplement may offer some potential benefits for reducing bloating, it should not be relied upon as the sole solution for addressing this symptom. It's important to consult with a healthcare provider if you are experiencing chronic or severe bloating to determine the underlying cause and develop an appropriate treatment plan.
There is no scientific evidence to suggest that greens powders can detoxify your body. While some proponents of greens powders may claim that they can help to rid the body of toxins, there is no clinical research to support these claims.
The idea of detoxification is often associated with the belief that the body accumulates toxins over time, and that these toxins can be eliminated through various means, such as fasting, drinking special juices or teas, or using specific dietary supplements or products.
However, the body is actually equipped with its own detoxification systems, primarily the liver and kidneys, which work together to break down and eliminate toxins from the body. The best way to support these systems is to maintain a healthy and balanced diet, get regular exercise, and avoid exposure to toxins in the environment.
While greens powders can be a convenient way to incorporate nutrient-dense fruits and vegetables into your diet, they should not be relied upon as a sole means of detoxification. It is important to consult with a healthcare provider before starting any new supplement regimen or attempting any type of detox program.
CogniGreens rises above where other greens powders stop. Propello Life doesn't just launch products because they are trendy. We launch revolutionary, novel natural supplements that work and you can trust. We set out to make a natural greens powder product that not only helps provide you the key nutrients, minerals, and trace minerals that leafy greens provide, but to go beyond and support your everyday health and vitality – to create the healthiest superfood greens blend and a novel green powder product that not only helps you be healthier, but FEEL healthier too, and that is why we created CogniGreens.
CogniGreens is formulated using premium, organic green superfoods, high potency adaptogens, and fortified with organic ingredients such as ocean-based minerals from the novel ingredient Aquamin®. CogniGreens is a complete and high-quality way to get in those servings of greens and to thrive. We still want, and encourage you to eat as many whole fruits and vegetables as possible, but know there are certain ingredients and nutrients that are hard to get in your diet consistently or in enough quantity. This is where CogniGreens comes in. It is a great addition to any healthy lifestyle routine, and will give you the boost you need to perform at your best.
While some of the other top tier greens powder products out there may also feature premium, certified organic greens - that is where it ends…but not with CogniGreens.
As the name implies, this formula is also designed to support your daily and long-term cognition (brain function) in a formulation where old-school meets new school with the inclusion of the tried and true bacopa which has been used for centuries to support cognition and memory and fused it with the revolutionary ashwagandha from, NooGandha®. This form of ashwagandha, an adaptogen used for centuries, has been shown to not only support healthy stress mitigation, but also increase mental focus. We even included Lion's Mane which is a high potency, traditional medicinal mushroom that has been shown to act as a powerful antioxidant, aid in neuroprotection, and aid in overall cognitive health.
Finally, while these key minerals and superfood greens powder do help support your overall health and immune health, we went a step further and included BGF Immune®, a beta glucan that has been shown to help support the body’s own immune response. We wanted to make sure that your immune system is performing at it's best so you can too!
As you can see, we left no stone unturned in our creation of the new Propello Life CogniGreens. We know you’ll love this greens powder product, and we sincerely hope that you enjoy using it as much as we did creating it!
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]]>We do know that growth hormone decreases over time, your hormones (testosterone, estrogen, progesterone, etc.) change as you age, and conventional wisdom and science has always been that your metabolism slows down with age, and weight gain is almost inevitable.
But new science is casting doubt over this firmly held belief. Take a look at what some new scientific studies have found.
What does this mean to firmly held beliefs?
Do you need to dig deeper to find the truth?
Or do you need to reassess what you have held true for so long and look at this with an open mind?
A recent study published in Science and reviewed on Harvard Medical School claims, “results strongly suggest that we may no longer be able to blame weight gain in middle age (20-60 years old) on a slowed metabolism.” The study goes on to state that metabolism accelerates rapidly up to about 1 year old, slowly declines until about 20 years old, remains constant until about 60 years old, and then declines the rest of our life.
This sure has me reassessing my claims about my metabolism falling off a cliff when I hit 40!
Okay…so I have a few questions I would like answers to then:
When you talk about your metabolism you are generally referring to your basil metabolic rate (BMR). BRM is also used interchangeably with resting metabolic rate (RMR) – or the number of calories needed for your body to function at rest. More simply put, this is the number of calories you need to consume each day to neither gain or lose weight.
Other factors play a role in your BMR and total daily calorie needs such as genetics, activity level, and body composition (muscle vs fat ratio) to name a few. Read on to learn how much genetics, muscle, and exercise play in effecting metabolic rate.
There could be multiple things going on, but the most common change in your body that makes you gain weight as you age is the loss of lean mass (muscle). Since metabolism is affected by the amount of lean mass you have, it goes down when your lean mass goes down.
When you are a child, even through college and a few years beyond, you are constantly on the go. Playing sports, riding bikes, walking to classes, etc… When you are young you are moving and using our muscles. Moving around helps you maintain your muscle mass. Once you get older and get a desk job, your lifestyle can become more sedentary, which results in less muscles being used so they start to wither away. Throw in having kids, lack of sleep, and busy stressful schedules and you have a perfect storm of muscle decaying impacts.
Couple this with the popular method to lose weight quickly by decreasing calories (without getting enough protein to feed your muscles) and doing large amounts of cardio and you have a muscle eroding perfect storm.
It only makes sense that over 10-15 years, crash diets 3 times per year, crazy stressful lives, and a more sedentary work life that we lose muscle and our metabolism slows down and we gain weight.
The first step in controlling weight is to figure out how many calories you need to consume each day. Generally speaking, it is fairly easy to calculate your daily caloric needs. Check out this resource by Healthline to calculate your daily calorie needs. I am sure there is also a website that does this for you too!
Once you have this number you can begin testing if it works for you or not based on your goals, and we highly recommend you speak with your doctor, a registered dietitian, or nutritionist before making changes to your diet or calorie intake.
Before jumping into what actions to take to raise your metabolism, we looked at what factors impact your metabolism. Here is what Science Direct found:
The other big factors are gender and overall body size (height). Not much you can do to impact genetics, gender or height, so let’s dig into Body Composition because this is the single biggest factor you can influence to increase your metabolism.
Muscle accounts for roughly 25% of your RMR, and jumps to 80-90% during exercise. On the other hand, adipose tissue (also known as fat) is a minor contributor to RMR. In fact, muscle mass is roughly 4 times more metabolic than fat.
So, the goal is to lower your fat and increase your muscle if you want to increase your metabolism.
Ready to start losing fat and gaining muscle? Here are 4 blogs we wrote on the best ways start your health journey.
The last thing we want to mention is that we need to drop the “all or nothing” mentally that surrounds weight loss. Sustainable methods create sustainable results. I like to remind people that it took years to get to the place you are and there is no quick fix. Making small consistent changes over months that become part of a new healthier lifestyle is how you achieve lasting weight loss and improved health. Don’t rush the process. Trust the process!
Live for it.
Duke
References:
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Protein is an often misunderstood component of food. When you think of protein, what comes to mind? Usually people think of meat and muscles. Many associate protein with animal products, and feel that animal meat must be consumed with almost every meal, especially if you want to gain muscle. Indeed, there is good protein within animal-based products, but that’s only part of the full protein picture. Here are some examples:
And protein is a wonderful, powerful product! In fact, proteins got their name from the Greek word proteos, meaning “taking first place,” or “primary” because of its importance in human health.
But there’s more to it than thinking we simply need to eat meat. Originally when scientists were doing their research and found proteins, before giving it that name, they simply described their find as “animal substance.” But things took a mysterious twist, when in 1728, scientists found this same “animal substance” in wheat flour. So, “animal substance,” no more!
Today, we now know that protein comes from a vast array of food sources, not just animal-based products.
But what are proteins? They are “biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function.” Let’s simplify it into an analogy: Proteins are like stacks of Legos!
That’s right. Proteins are made up of smaller “building blocks” called Amino Acids. Legos come in a multitude of different colors and sizes; Amino Acids come in a multitude of different shapes and sizes as well. And depending how the amino acids are connected and put together, it will determine what the task of the protein is in your body. Put your building blocks together one way, and you get a little red fire truck. Put them together another way, and you get a little white house. Similarly, the way a protein is built will determine its role in your body.
Proteins do so much for your body. For instance, here are some of the tasks proteins do:
That’s a lot more than just making big, powerful muscles!
Like individual Lego blocks that can be put together in certain ways to make different objects, how your body places Amino Acids together will give you a different result. And because all of these different TYPES of proteins are made from different arrangements of Amino Acids, it is important to not just get general “protein” in your diet, but to get a variety of protein so you can make sure you’re getting a variety of all the amino acids. Different food sources have different combinations of amino acids in them. You don’t want to use only red Lego blocks all the time, for example. Likewise, you need to mix up the protein sources in your diet. Variety of size and color in Legos is like the need for different types and sources of protein in your diet.
Protein Variety is key to get as many amino acids as possible
There are 20 different Amino Acids (individual Lego blocks) that combine in different ways to create the many different proteins to fulfill the many different roles, as stated above. The average, healthy body can usually make 11 of these 20 amino acids, leaving the other 9 amino acids necessary to get through what you eat or drink. These are called the “essential” amino acids, because it is essential for you to make sure you get them from your foods.
Have you ever heard of a Complete Protein? That just means the protein in a single food source is a type that contains ALL 9 of those essential amino acid building blocks.
Is this important? Well, yes and no. It is important to get all of the 9 Essentials… but it’s not required to get them all in one food item, or even all in one meal. As long as you get good variety regularly, you should be okay.
If you want the ease of complete protein foods, animal products are where most people turn due to popularity (ie: chicken, beef, eggs, fish) But there are plant protein options that may not have all 9 essential amino acids by themselves, but will provide ample building blocks when included in a diverse diet – maybe they only have 1 or 2 of the amino acids, or maybe they have 8. Keep switching up your foods, and you’ll get them all.
Here are some plant based proteins. Some are complete and others aren't so be sure to mix and match to make sure you get a good variety of amino acids.
So get your variety, get your building blocks, and let your food help create the masterpiece of a healthy, growing, and glowing YOU!
About the Author:
Kate Cline is a 15-year Registered Dietitian and Functional Medical Nutrition Practitioner with a virtual private practice based out of Dublin, Ohio. She also has a background as a NASM Personal Trainer and Yoga Teacher. She brings all these applications together to help active people who are dealing with chronic health, pain, or digestive issues. The goal is for clients to Feel Better, Fast with personalized nutrition and lifestyle programming. You can connect with her at www.DublinDietitian.com, Facebook, LinkedIn, and on Instagram @DublinDietitian
]]>We love an iced cold brew out on the patio in the summer.
Heck - I love my morning coffee with Propello Life's Collagen+ Sweet Vanilla Creamer!!!
Coffee is amazing. The ritual of making it, the sound as it drips through the coffee maker into the carafe, the aroma, and the feeling it gives you to get through your day.
We love it, but do we need coffee for energy?
How much coffee is too much?
And is coffee good for our health or not?
Is this you? Wake up, coffee. Start work, coffee. Mid-day pick-me-up, coffee. Need energy for a good workout, caffeine. Are you turning to coffee and caffeine to get through your day?
Has coffee turned into a crutch for ‘false’ energy? When we think of coffee we immediately think of energy. And rightly so, since this is what has been ingrained into us through years of marketing and advertisements.
But coffee and caffeine are not actually energy in the true sense of the word. The energy your body runs on comes from calories we get from food. Caffeine contains 0 calories therefore caffeine has 0 energy. And a typical cup of black coffee has about 10 calories. So coffee isn't really a source of energy either (unless you are mixing in cream and sugar which are both loaded with calories...maybe not the best source of calories, but they do provide energy).
So, coffee and caffeine doesn’t give you energy. It gives you what I call false energy.
Caffeine is synthetic adrenaline. It blocks adenosine receptors resulting in reduced pain and effort perception, as well as enhanced neuromuscular function. So it allows you to push past fatigue to do more.
It tricks you into FEELING alert and awake despite high levels of adenosine that would otherwise seduce you into sleep. That is also why it effects your ability to sleep. See what is happening? You are tired so you reach for a cup of coffee to get through your day, but this ends up making you more tired, because you haven't addressed the real problem for lack of energy - sleep and proper nutrition. This creates a vicious cycle of needing more and more caffeine to compensate for lack of sleep, working too hard, and not eating healthy.
PSA: for those that are “not ever hungry” but easily slurp down a latte, coffee and caffeine-loaded drink…Food is energy.
So, reach for a snack rather than that 3rd coffee.
Maybe the reason you are reaching for that 3rd coffee is that you haven’t eaten breakfast or lunch… your body has no energy to use for what you are trying to do right now.
If you are struggling to get good sleep, having energy dips during the day, or not feeling hungry…try pairing your morning coffee with a meal, and start to reach for more nourishing meals containing carbs, fats, and a protein that helps balance blood sugar for sustained energy! This might be able to reduce your caffeine intake, have more natural energy, sleep better, and start losing some extra body fat by balancing those hormones.
Tips for caffeine consumption:
Don't get me wrong! I love my coffee and I consume caffeine just like many of us. Coffee (and caffeine) is okay sometimes. But knowledge is power and continual improvement to how we feed and treat our body is so important. If you were nodding your head at any of these "too much" coffee or caffeine facts, then maybe try scaling back or swapping in some food in place of one of your caffeinated drinks.
And as always, if you have questions, please reach out!
About the Author
If you are a woman struggling with what direction next to take to 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡, 𝐰𝐞𝐢𝐠𝐡𝐭𝐥𝐨𝐬𝐬 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 no matter what you do - follow along Catarina @catty_lee for tons of content for women’s health and hormones or get weekly emails right into your inbox by clicking here.
Feel free to join our community fb group Fit and Fueled for anyone in the community that wants to learn how to achieve sustainable weight loss, happy hormones, & functional nutrition to fuel your body! Join the growing group here!
Catty Lee
CEO/Head Coach Catty Lee Fitness
Functional Nutrition-Fitness-Metabolism Specialist
Apply for 1:1 coaching at https://cattyleellc.typeform.com/to/xjuQAh
]]>Collagen supplements have been making a lot of headlines in the past few years – with the benefits for skin, hair, and nails usually being the most popular proclamation. But it is also being praised for its role in gut health, joint health, and athletic performance. It’s a fascinating topic with so many applications, but we’re mostly going to focus on its role in helping with your athletic performance as well as reducing your risk of injury.
But first, let’s look at what collagen actually is, and where you can get it before we dive into how it will help!
Collagen is a type of protein. It is a critical component of so many parts of your body, including skin, bones, joints, cartilage, connective tissues, tendons, ligaments, and more. It has the potential to optimize health and address physiological needs that occur naturally from exercise. Numerous studies have shown an improvement in skin elasticity, the recovery of lost cartilage tissue, reduced activity-related joint pain, strengthened tendons and ligaments, increased lean body mass in elderly men and premenopausal women, and increased bone mineral density in postmenopausal women. [7]
Getting specific can be nuanced, though. There are many forms of collagens including types I, II, III, VI, IX, X, XI, XII, and XIV. In supplement form, Types I, II, and III are most common.
Let’s look at what these common types are beneficial for:
It is an important part of not just our skin, hair, and nails and therefore all the aesthetic benefits, but it is also an important component in our tendons, organs, and bones. We see in many studies the benefits of Type I collagen for helping reduce fine lines and increase hydration of the skin [8] But going into even deeper uses, it can help with pressure ulcers, xerosis, and cellulite [2]. Additionally, type I Collagen makes up 70% of the protein within your tendons, and 65-80% of the proteins within your ligaments [1]
This is also a part of the skeletal system, and is critical for healthy cartilage which in turn means supporting healthy joints. It has been used to help treat arthritis by reducing pain, swelling, and tenderness of joints. [6, 10]
This one is found predominantly in connective tissues, protecting your muscles, spinal cord, and organs as well as making up some of our bone marrow needs.
So you can see how a variety of forms can play a role in healthy connective tissues, muscle protection, joint health and more. All of which help reduce risk of injury and enhance your training progress!
We can consume collagen naturally in some foods, or from supplemental powders.
Food-based sources include bone-in fish, consuming the cartilage off the bone of some meats, eating organ meats such as liver, or drinking long-simmered bone broth. However, most people shy away from these foods, and so supplementation is a convenient way to bring the health benefits to your daily routine.
Like all foods, QUALITY MATTERS! Collagen comes from animal products, so you want to look for terms such as “grass fed,” “free range,” “organic.” It can affect the quality and safety of the product. Benefits from collagen are seen more from consistent intake over a long duration, so you want to know you’re getting a pure product with no contaminants and as few extra additives as possible.
A lot of people like to turn to “bone broths,” but there are some potential pitfalls to be wary of.
First, there is not yet a legal definition for “bone broth,” so some companies use this buzzword when packaging their broths and stocks. But to truly get the benefits, the animal bones need to be simmered long and low usually, and so there should be at least a good 6-10 grams of protein in a serving of these liquids. If you see only 2g for example, you can likely guess that it will not have the boost you are looking for!
Second, lead contamination can be a risk. You want to be absolutely sure of the quality of bones being used. A small study showed that lead has been found in numerous bone broths since the bones will absorb toxic build up to protect the rest of the body. [5]
That's another good reason you may want to make your own, if you know you can source clean, uncontaminated bones.
Or, you can opt for powders that easily mix into drinks, soups, or oatmeal! They often come in sweet, savory, or unflavored versions. Like the broths, you want high quality with few additives. And another factor to consider is if there is Vitamin C (ascorbic acid) added.
It is important to be aware of your vitamin C intake. We need a little vitamin C in our system to best utilize the collagen we consume. For most people, if you have had a balanced meal already for the day, you should have adequate stores of vitamin C in your body to help with that utilization. [1]
However, if you are taking your collagen in the morning, as is popular for many, you will want to ensure that your collagen powder has a vitamin C source added to it, or that you consume it with a Vitamin C food source, such as oranges, strawberries, or bell peppers.
It really depends on what your goal is, and if you’re using it for a more therapeutic reason, exercise/training, or basic health and wellness. But in general, it is better to have a standard amount (roughly 10-20g) consistently and plan to keep it as a routine part of your healthy lifestyle, versus trying to do a short-term high dose. That can be therapeutically beneficial for specific situations, but should be done with professional guidance to personalize dose and duration and ensure you see the results you want.
Most of my clients are instructed to simply aim for one to two servings most days each week, whether that is a scoop of a powder in their morning coffee, smoothie, or oatmeal… or having 1 cup of a bone broth as a drink, or as the base of a soup.
If you are fueling for a workout, you can get an extra boost by taking collagen roughly an hour before exercising. It takes about 1 hour for the collagen peptides to peak in the blood [3, 9], and its effects on joints, tendons, and ligaments are enhanced by working out. Normally, if you consume collagen, it can circulate through your blood and often gets directed to skin and hair because that is where blood easily flows. There is less blood flow into your tendons and ligaments. So if you want to direct it into those areas, you want to exercise at that 1 hour peak, to help stimulate better absorption to those tissues. [1]
Professor Keith Baar PhD (University of California Davis) makes an analogy, describing your body’s connective tissue like a sponge. You must wring it out and squeeze it, and then it is more likely to absorb what is around it – a workout is akin to that “wringing out.” Stretching, loading, moving. And you want to have collagen peptides available in your system from food or supplement before a workout, so that movement and stretching will help make your connective tissues more receptive to absorbing those proteins around it. This will help heal and strengthen those tissues [1]
Having good, strong connective tissue allows for your muscles to create more force, thereby creating more power and improving overall athletic performance. [1] The International Olympic Committee’s Consensus Statement lists collagen as a supplement that indirectly improves performance, since it may “assist with training capacity, recovery, muscle soreness, and injury management,” as it can help increase collagen production, thicken cartilage, and decrease joint pain. [4]
More than 50% of all injuries in sports can be classified as sprains, strains, ruptures, or breaks of musculoskeletal tissues – all related to collagen and connective tissues. Nutritional and/or exercise interventions that increase collagen synthesis and strengthen these tissues could have an important effect on injury rates [9] Supplementing collagen is looking very promising not just for injury rehab, but also preventative pre-hab. [1]
There is a lot of reason to believe that collagen powders could be safe and beneficial to children. Growing pains are very common in kids, and one leading theory of this is that their body is trying to grow faster than their tissues can synthesize collagen. This is seen even more greatly in active kids and young athletes because of the extra wear and strain on their bodies. But utilizing safe, quality supplementation may help reduce joint pains in athletic youth. [1]
You can probably guess that I’m a fan of Propello Life’s products! High quality, safe, tested.
I like their Collagen+ Natural Creamer in my morning coffee to get that wonderful connective-tissue building fuel into my body before my 6am workout. And then some days, later in the morning, I’ll treat myself to a second cup of coffee with the Collagen+ Sweet Vanilla Creamer in it!
You could also mix them into smoothies, oats, yogurt, or try one of these recipes shared on Propello Life’s website. The possibilities abound!
About the Author:
Kate Cline is a 15-year Registered Dietitian and Functional Medical Nutrition Practitioner with a virtual private practice based out of Dublin, Ohio. She also has a background as a NASM Personal Trainer and Yoga Teacher. She brings all these applications together to help active people who are dealing with chronic health, pain, or digestive issues. The goal is for clients to Feel Better, Fast with personalized nutrition and lifestyle programming. You can connect with her at www.DublinDietitian.com, Facebook, LinkedIn, and on Instagram @DublinDietitian
SOURCES:
[1] Bannock, Dr L (host). (2019, February 21). “Collagen Peptides for Injury Prevention & Tissue Repair with Professor Keith Baar” (Ep 109) [audio podcast episode]. In We Do Science – The Performance Nutrition Podcast. Institute of Performance Nutrition.
[2] Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.
[3] Lis, Dana M, and Keith Baar. “Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis.” International journal of sport nutrition and exercise metabolism vol. 29,5 (2019): 526-531. doi:10.1123/ijsnem.2018-0385
[4] Maughan, Ronald J et al. “IOC consensus statement: dietary supplements and the high-performance athlete.” British journal of sports medicine vol. 52,7 (2018): 439-455. doi:10.1136/bjsports-2018-099027
[5] Monro, J A et al. “The risk of lead contamination in bone broth diets.” Medical hypotheses vol. 80,4 (2013): 389-90. doi:10.1016/j.mehy.2012.12.026
[6] Patel, Kamal. “Type II Collagen.” Examine, 07 Oct. 2021. https://examine.com/supplements/type-ii-collagen/
[7] Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. Published 2019 May 15. doi:10.3390/nu11051079
[8] Schwartz SR1, Park J. Ingestion of BioCell Collagen, a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging (2021)
[9] Shaw, Gregory et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
[10] Trentham DE, Dynesius-Trentham RA, Orav EJ, Combitchi D, Lorenzo C, Sewell KL, Hafler DA, Weiner HL. Effects of oral administration of type II collagen on rheumatoid arthritis. Science. 1993 Sep 24;261(5129):1727-30. doi: 10.1126/science.8378772. PMID: 8378772.
]]>If you are in the functional fitness world, then chances are you have spent countless hours foam rolling your muscles before or after a workout. You have likely been told all the amazing benefits of foam rolling.
But, what is the purpose of foam rolling? Is it helping warm up the muscles? Is it improving flexibility? Does foam rolling help with recovery?
These are all great questions.
In this blog we are concerned with improving joint mobility to improve range of motion, functional strength, and to eliminate joint pain like back pain, shoulder pain, knee pain, etc...
With regards to improving mobility - Is foam rolling actually meaningful?
I have found there to be two main camps when it comes to foam rolling. The majority of people don't like foam rolling. They don't like the pain of the foam roller, get bored, or don't see the true benefits. Then there are the people that seem to spend "way too much" time on the foam roller. But is their time worthwhile or unnecessary?
Well, what if I told you that you can get far more benefit out of your mobility work without using it anyway?
In reality, we don’t have one shred of evidence that they do anything meaningful to improve tissue extensibility or mobility. That doesn't mean there aren't benefits to foam rolling and these devices. It just means that there isn't evidence they improves mobility.
Mobility is not just your ability to achieve a certain position - mobility is your ability to reach and CONTROL positions.
Active mobility techniques are proven to increase range of motion and stability. Not passive techniques like the above mentioned modalities or even passive stretching like those static stretches you’ve been told to hold for your hamstrings or lats. Furthermore, most people don’t need to be doing that kind of stretching anyway - but that’s for the next blog post!
Actively moving your joints to the end ranges of their movements, creating tension there, and spending time there - moving them through every bit of their full range of motion.
Let’s go back to where we said mobility is your ability to CONTROL positions. This is how you actually gain control of your joints so that the nervous system will feel more comfortable allowing you to access that mobility. If that comfortability isn’t there, the nervous system will stop you dead in your tracks and not allow you to move any further - it creates the checks and balances system that the body needs in order to avoid injuries.
If your answer is yes, then you need to employ active mobility work for your major joints (all joints really, but let’s start with the spine, ribcage, shoulders, and hips).
Especially over the last year and a half as most of us have totally shifted how we approach each work day - moving less, working from home more, and creating new routines - it’s easy to stray from the plan for this kind of extra work.
15-20 minutes a day is all it takes. Call it your warmup or your cool down. Call it your morning movement to prepare for the day. Call it your mid-day work break to get away from your desk. Call it whatever you want, but you need to do it.
I have a program that I’ve put together that does JUST this. It is run via mobile app so you can access it anywhere. It gives you the exact 15-20 minute routine each day to follow (changing daily). It focuses on improvement of movement health in your spine, shoulders, and hips. Most importantly, it improves the quality of your joint movement - better joint movement quality means more controlled, less tight, less painful joints.
If your goal is to get rid of joint pain, and improve the quality of your movement, then stop spending painful time on foam rollers and balls trying to smash your tissues into smithereens, and spend your precious time doing something that will create real change.
Click here to start your free trial of my Meaningful Mobility program to see how much more beneficial you can make that 15 minutes per day - use promo code PROPELLO20 for 20% off!
About the Author
Corey Southers, PT, DPT, CSCS, FDN, FMS
I’m not going to lie. Getting started is the hardest part.
You’ve probably tried a million things, and nothing seems to work. Heck, you’ve probably seen articles like this before. They make it sound so simple. Just stop eating junk food and start exercising! Easy! Right?
In theory - yes. In practice - no.
So, from me to you here’s 5 concrete and broken-down steps that will jump start your health journey.
Now to be clear those are steps to get started…it is just the beginning; not the destination. Healthy living is a lifelong journey that changes as your life does. Be flexible, constantly learn, and roll with the punches.
Also, there is one more super important element to a sustainable healthy journey. In my opinion, the biggest thing that you can do is…Budget. for healthy living.
I’m going to say that again - Budget.
Budget yourself $200 a month to spend on your health and get educated. Especially if you want quicker results. It’s important.
Be okay with spending some money on You. Your health, your body, and your mind will thank you.
Being physically active adds to your life when you do it in a sustainable and slow way. The problem most people run into is they go from doing absolutely nothing to going 100%. You have gone from eating out every meal, not watching what you’re eating, and not working out to working out 5-6 times a week and doing WHOLE 30. These extreme methods are not sustainable. You are setting yourself up for failure.
These 5 Steps to start your fitness and healthy journey are a great place to start. Take is slow. Start small, and build on the healthy habits you create. From there you can turn it into a healthy lifestyle. Who know you may even like it!?
About the Author
Ricky Locci - Certified Personal Trainer (NASM), Certified Nutrition Coach (Precision Nutrition Level 2), Certified Strength and Conditioning Specialist (NSCA), Doctor of Physical Therapy Graduate Student, Masters of Public Health Graduate Student (Northwestern University)
Learn more about Ricky or sign up to work with him at Fitting In Fitness. You can also visit his IG page @ricky_locci
]]>Before you roll your eyes, hear me out…what’s the most expensive clothing you own?
So $1,300 for one night, hundreds of photos, and memories to last a lifetime. And it is totally worth it - right?! You would probably do it again if you had a second chance. And it is because of the memories and the importance of that moment. There really isn't a price you can put on the dress you are wearing on one of the biggest days of your life.
So why do people nickel and dime their health? Why do they view the money they are spending to promote their health as an expense? I just don't get it!
I hear it all the time. That gym is so expensive. I can't afford a gym membership in my budget.
But what if you looked at the cost of a gym membership, or any purchase you make to promote your health (i.e. home equipment, personal trainer, nutritionist, etc...) as an investment. What if you looked at it as an investment to make your future better and healthier - allowing you to live every day to its fullest.
This would reframe your thinking in terms of "what is the ROI (return on investment)" on the costs associated with promoting your health.
Here are some possible investments you can could to make for your health:
These are just a few ways to invest money towards your health. Lebron James spends around $1,000,000 per year on making sure he is healthy and fit. Obviously, there is a huge ROI for him to be able to extend his career in the NBA as long as possible!
But for us "normal" people, the return on investment can look like:
Your health is one of the most important assets you have. You wear and use your body everyday. Yet so many of us abuse and mistreat our bodies through poor diet, poor sleep, sedentary lifestyle, etc...But it doesn't have to be this way. You can enjoy life AND be healthy through balanced living.
Your health depends on the decisions you make and the investments you make towards your health. One tiny decision at a time, you will get a return on your investment.
So, if investing in a gym membership or hiring that coach or trainer is something you just “can’t afford right now,” I challenge you to take a step back and reframe your thinking. What would you need to cut from your current spending habits to be able to afford that gym membership or trainer (i.e. one less evening at the bar, one less night out for dinner at that fancy restaurant).
Because, IMO --- you can’t afford not to invest in your health if you aren’t taking any steps to improve your health right now. Because each day you wait it becomes harder to make that change.
Additionally, there is a whole lot more to health than physical characteristics...and mostly, your external physique will not show “results” until your internal health is banging.
The problem that most people have is to rely on their external physique to show progress while neglecting their internal health - because damn near no one is showing off their optimal blood work or daily bowel movements on IG. LOL!!!
Ultimately, your best investment is in you. You invested in college or degrees in hopes of landing your dream job. Think of it the same way for your health, as you would for landing your dream job. Every dollar you spend on your health is being spent to help you land that dream life and dream body you have always wanted.
About the Author:
Catarina Orr - CEO/Head Coach of Catty Lee Fitness
Follow Catarina on Instagram at @catty_lee for more about training, and functional nutrition to guide you on your health and fitness journey. I’m on a mission to teach women to be fit and fueled without sacrificing their health, hormones or happiness. Join my FREE Facebook community group ‘Fit and Fueled’ to have access to educational content and live videos to help you on your journey.
]]>Here’s the deal. Making changes to your body is difficult. We can use excuses like getting older, being busy, or just not having enough time, but the truth is you were never taught how to make changes to your body in a sustainable, time-efficient, and effective way. But it doesn’t have to be like this. You can learn the right way.
Now is the time to take matters into your own hands and figure out how you can achieve the body you want!
You grew up in a time where “healthy” meant something different. Raisin Bran and Sunny D was a healthy breakfast. “Diet,” “Light,” and “Fat-free” were better for you than the natural version. The amount of calories, instead of the quality, was what mattered.
Gym class was awesome, but it was more of a time to play and run around with your friends. You learned how to play soccer, volleyball, dodge ball, and sometimes even line dancing, but you most likely didn’t learn how to lift weights, run with good form, and effective exercises to change your body. You definitely didn’t learn how to work out or build strength. No one evaluated you and made sure you were moving properly. They said go throw a ball (or if you’re like me you were just hoping the ball didn’t hit you in the face).
Maybe you were lucky. Maybe you did some weight training in a sport in school. Maybe you actually held a dumbbell before the age of 40. However, you probably got most of your "education" from a sports coach or a magazine, and you likely turned to machines instead of free weights.
You were probably never educated on why and how that workout was effective. You were probably only doing it to supplement your sport. And your coach probably wasn’t very effective. AND THAT’S IF YOU WERE LUCKY.
Quick question - Anyone else know high school and college athletes that were crazy fit, but the second they left school they had no idea how to work out (or eat) and their bodies shifted dramatically? Yeah, I know several…BUT IT’S NOT THEIR FAULT.
Do you remember the old food pyramid? Let me tell you a little secret, no one needs 2-3 servings of dairy a day….and you certainly don't need 6-11 servings of bread, cereal, rice & pasta. Sounds delicious, but I know my body would blow up if I had that much carbs & gluten!
Maybe if we were taught the following things, we would be better off today:
No one evaluated our relationship with food. I don’t even know if there were nutritionists back then, and now I could give you a list of names to choose from. If your parents didn’t teach you (or they didn’t know), you probably didn’t learn the skills to cook or grocery shop for healthy food. You simply memorized some facts from health class (most of which are outdated) and then forgot them all. SO AGAIN, ITS NOT YOUR FAULT.
Science changes, as it always does. When you know better, you do better. Health and fitness seem to be the focus of way more people now than 20 years ago, so now we can do something about it.
We were not prepared to lead healthy lives as we became adults, and quite frankly the system is failing kids even worse today. Physical education, recess, and health class are some of the first programs to get cut when school budgets get tight. Technology usage is up, and our kids are more sedentary than ever before. Combine that with highly processed, low nutritional value foods, and it is no wonder childhood obesity is on the incline.
But, we haven't lost. We won't give up!
As much as it is our responsibility to learn what healthy living truly is for ourselves, it is our responsibility to teach and set an example for our children. Passing this gift on to our children is one of the greatest gifts we can provide them!
Now that you know it’s not your fault… listen up. You CAN take control of your life and make a change. You CAN find information and people and support systems to help you on your journey.
I did it. I lost 80 pounds and I’m stronger and healthier than I’ve ever been in my life. It wasn’t easy.
Despite the current trends on health and the plethora of false information surrounding exercise and nutrition, there are people out there to teach you to live healthy and feel better!
So, what does this mean for you?
Well, it means the same thing for you that it meant for me 8 years ago. It means you’re lacking the skills and education to change your body because you just didn’t know how.
For me it meant trying every fad diet, running 7 times a week, and making myself miserable. When I lost the 80lbs, I hated every minute it of it. I was weak, couldn’t do a pull up, became a binge eater, and was wondering where my abs were. BUT I’M TELLING YOU THIS TO SAVE YOUR TIME AND RELATIONSHIP WITH FOOD AND EXERCISE.
I did everything wrong - and you can benefit from my trials and errors. Over the past 8 years, I have found what works and doesn't. I have educated myself. And, I have dedicated myself to helping as many people discover their healthiest, best self.
My advice to you is to invest in your education so you can do everything right the first time. This will get you going in the right direction, will increase your chances of sticking with it, and will ultimately get you the results you want faster.
The analogy I like to use is about learning to drive. You can try to teach yourself to drive but this will be very dangerous for you (and others!). You may not even get the car started (most people give up before they even try). But say you do get started. You’re likely to hit potholes left and right trying every fad diet out there. You’re confusing the break with the gas as you start and stop every 6 weeks failing at an overly ambitious workout plan you haven’t built up too. You’re doing a number on the mechanics of your body jumping into workout classes without proper stability, pacing, or onboarding. And if you’re like most people, you will run out gas, get stuck, and want to give up.
So, what’s the answer?
Education, education, education!
You can do the research on your own to figure out what is healthy and works for you.
Or you can spend money on real trainers and real people who know what they are doing. You can pay someone to teach you how to be healthy. There are good, and I mean VERY good, nutrition coaches and personal trainers out there. Ones that not only help you make changes but teach you HOW to make changes. Trainers and coaches that will educate you and give you the skills to be able to do more on your own (PS don’t settle for trainers that don’t do that).
But yes, it is an investment. And yes, it’s possible to do on your own. You can read everything out there (but that sounds exhausting to me). But hey, if that’s your system go for it! BUT BEWARE THE FADS! THERE IS SO MUCH CRAP OUT THERE!
Personally, I’d rather hire someone for $200 a month (that’s 50 a week - aka your bar tab) for 3-6 months that will educate the crap out of me to save me $100,000 on health care costs down the road, get rid of my high blood pressure medication, give me more energy, and have a higher quality of life.
It's up to YOU to educate yourself in the right way to fix it. And maybe, just maybe, you can fix it for yourself and the next generation you’re raising too.
About the Author
Ricky Locci - Certified Personal Trainer (NASM), Certified Nutrition Coach (Precision Nutrition Level 2), Certified Strength and Conditioning Specialist (NSCA), Doctor of Physical Therapy Graduate Student, Masters of Public Health Graduate Student (Northwestern University)
Learn more about Ricky or sign up to work with him at Fitting In Fitness. You can also visit his IG page @ricky_locci
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Protein shakes are considered a dietary supplement that can help you reach your protein target levels. Some wonder about the best time for protein shakes and if post workout protein or pre workout protein is better. Looking at the reasons for taking protein can help you answer the questions on when should you drink protein shakes.
Protein shakes got their hold in the athletic world when people started using them to increase muscle mass and improve performance in sports or at the gym. Adding protein shakes after your resistance training can help your muscles grow and help you perform better and recover faster.
Resistance training and high-quality protein both stimulate muscle protein synthesis, so using them together helps even more. Protein shakes also have amino acids which will increase the level in your bloodstream and help muscle synthesis even further.
Protein shakes may even help you gain muscle if you are also trying to lose weight with a specific diet. Adding strength and cardio training in addition to having a high protein diet can help increase muscle mass despite losing weight.
There are many different ways to lose weight, but high protein diets are one avenue to take. Protein influences the production of hormones that are involved in feeling hungry and controlling appetite.
By increasing the levels of hormones that reduce hunger, the contents of your stomach are not emptied as quickly so you feel full for longer. This in conjunction with a reduction in hormone levels that make you feel hungry mean more weight loss over time.
High protein diets also lead to an increase in energy expenditure by increasing your metabolism. Burning more calories and processing your food more effectively will help you in your weight loss goals.
A lot of people struggle to lose fat around their stomachs, but a high protein diet might help with this as well. Protein intake helps to promote fat oxidation during fat loss. Having too much fat around your midsection can lead to diabetes and heart disease, so promoting weight loss in that area is important.
When it comes to post workout protein or pre workout protein it can be hard to know the best time for protein shakes. There are some different things to consider when thinking about when to work a protein shake into your schedule. Here are some things to consider when making the choice that is best for you.
In order to have an effective workout, you need to eat one or two hours before going to the gym. If you workout on an empty stomach, you will burn fat, but it will be harder to build muscle as you will not have enough energy to push through to a harder level of workout.
While protein is important before an especially hard workout to get your muscles ready, a carb load for increased energy will actually be better. Carbs mixed with a protein source are especially good for hard workouts. Aim for 2 grams of carbs for every 1 gram of protein. A good starting point is 30-40 grams of carbs to 15-20 grams of protein. The only thing to consider is that you don’t want to eat too close to a workout or you will feel too full to put in the effort you need to see results.
Part way through your workout, you may find that you need a little pick up in your energy levels. Having something on hand to give you that boost can help you power through and keep going to the end of your workout. BCAA powders are easy to take and digest. They can help you fight fatigue and help you increase fat oxidation.
After a workout is when protein shakes are going to shine. Within a couple hours after your workout, you should have some protein intake to help your muscles recover and perform better at your next workout. It will help them take the workout you just did and turn it into muscle gains. The faster you get protein in your system, the faster you will begin to recover.
Protein shakes can help repair and rebuild muscle tissues that were broken down during your workout. They are also easier to digest than a full meal, so you will get the benefits sooner. You may not even have an appetite right after working out, so this will help you get going on that protein intake without eating. It will also help you battle dehydration which can be a problem after a workout.
It is important to find a company who provides protein powder and shakes with only the best ingredients. They should leave out all the hidden bad ingredients and additives sometimes found in protein shakes. Finding a company that uses the best manufacturing processes will help you know you are getting the best for your body.
You should think about the different types of protein when considering which one to use. Whey protein is one of the most popular and is great for daily use. It has essential amino acids and is easy to digest. It can also help boost your energy levels while reducing stress levels.
Vegan protein is another common choice. It is plant based and great for anyone looking for a vegan or vegetarian option. Vegan protein is free of animal products, lactose free, and typically higher in fiber for better gut health. It will also help you build bone mass and fight osteoporosis.
Diets high in protein are shown to help build muscle, promote a lean body, and lose fat. Protein powders are a convenient and easy method to help increase your daily protein intake, and can be consumed before or after a workout when eating a meal may not be desirable.
But not all protein powders are the same quality, so it is very important to do your research to find the best option for you.
]]>Excessive alcohol consumption impacts long and short-term changes to the hormones in your body. Understanding these effects and how you can prevent and treat low testosterone can help you feel your best.
Testosterone is the dominate male sex hormone, but both men and women produce it; just in very different quantities. Testosterone helps men cultivate their masculine features and helps grow muscles and bones. It is important for men to have healthy levels of testosterone to feel their best.
Low testosterone can lead to a lot of health problems for men. You may start to experience erectile dysfunction, loss of muscle mass, or infertility. Women also need some levels of testosterone although those levels are lower than in men. If women do not have the testosterone they need, they may start to experience low sex drive and brittle bones.
Now that we know the importance of testosterone, we should look at how alcohol affects testosterone levels. There are three different glands in your body that you need for testosterone production. The hypothalamus, anterior pituitary gland, and testes all play an important role.
The hypothalamus releases the hormone GnRH which then activates your anterior pituitary gland. The anterior pituitary gland then releases two hormones: LH and FSH. These move to the testes which then produce testosterone. Alcohol can interfere with one or all of these glands and halt or slow down testosterone production.
Consuming a lot of alcohol will cause long-term troubles for your testosterone levels. People who drink heavily typically see poor testicular function in higher frequency levels than those who do not drink as much alcohol. Heavy drinking typically means more than 15 drinks in a week’s time for a man or more than eight for a woman in the same time frame.
Men who are heavy drinkers often notice a lower libido, lower testosterone levels, and problems with erectile dysfunction. Drinking heavily over a long period of time causes damage to your Leydig cells in the testes which produce testosterone. It can also inhibit the production of the necessary hormones in the other glands which trigger the production of testosterone.
While they can all be linked to heavy drinking, moderate alcohol consumption doesn’t seem to cause the same problems. Moderate consumption is no more than two drinks in a day for a man or one for a woman.
While the long-term effects are troublesome, there are also short-term effects you will want to avoid as well. Testosterone production can be limited temporarily as alcohol consumption will work against your hypothalamus and pituitary gland. Research shows this can cause a drop in your testosterone levels in only half an hour after drinking alcohol.
Alcohol can have a very damaging effect on your sperm and fertility levels. The Sertoli cells in your testes are needed to produce healthy and mature sperm. Alcohol impairs the Sertoli cells and diminishes your ability to conceive.
Testosterone and FSH both contribute to the development of sperm called spermatogenesis. Disrupting these hormones disrupts the process of making and maturing sperm. Spermatogenic arrest refers to an interruption in the development of sperm that will lead to a lower concentration of sperm in semen.
A staggering percentage of men who are heavy drinkers have spermatogenic arrest when compared to men who are not heavy drinkers. Those men who drink more also typically had smaller testicles.
In addition to the maturation of sperm, heavy drinking can also affect semen volume and sperm morphology. The quality of semen will greatly hinder your ability to conceive. Some research even shows that men who drink heavily before fertilization can put their future baby at risk for birth defects in the same way women can put a baby at risk by drinking when pregnant.
You may notice that you have low testosterone in a variety of ways. Some symptoms may include low libido, depression, lethargy, erectile dysfunction, and infertility. You may also notice a loss of body or facial hair, loss of muscle mass, and the development of breasts. Some men see a loss of bone mass, hot flashes, and poor concentration.
If you suspect you may have low testosterone, you should talk to your doctor who can run bloodwork and tests to confirm this suspicion or find another cause for your symptoms. You should talk to your doctor about all your concerns and symptoms so he or she can get a full view of your health concerns.
If you have low levels of testosterone, then you may be looking for ways to reverse this problem. You have seen all the health problems and have low energy, and you want your life back. That is understandable, and there are things you can do to get your life back.
You can start by talking to your doctor and working with him or her to create a plan. Cutting down your alcohol consumption will help you get your hormone glands back on track. Stopping alcohol can help your symptoms, but how much it helps will depend on how much you drink and how long you have been a heavy drinker.
Some research shows that the effects can be partially reversible after 10 weeks of eliminating alcohol from your diet. Each person is different, so the results you see will vary. Coupling this with a healthy lifestyle by eating a balanced diet, avoiding junk food, and exercising regularly can also help. Make sure you are getting enough sleep as well, as that also will promote healthy hormone production.
Whey protein is a popular nutritional supplement used for various reasons, including muscle gain and as a quick source of protein on the go. Many people add protein to their workouts to help them build muscle and recover quicker from their workouts. It is often quicker and easier to drink a protein shake instead of taking a meal to the gym for post-workout refueling.
Whey protein is derived from cheese making process. When rennet (enzymes) is added to cow's milk, it curdles, resulting in two products: curds and whey (think cottage cheese). Although the curds are used to make cheese, the whey can be dehydrated to make powdered protein. This is where Whey Protein comes from!
There are many different whey protein supplements on the market. You can buy whey protein for many different reasons made up of different ingredients and via manufacturing processes. There are even different levels of quality for whey protein. Bottom line is not all protein powders are the same even if the ingredient panel says whey protein! Below is a short example of three types of whey protein.
Whey protein contains beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobulins.
At Propello Life, we use only the best ingredients and practices to ensure we don't compromise our whey protein's quality. For this reason, we choose grass-fed whey protein for the health benefits it offers those looking to fuel their body with only the best ingredients.
The term grass-fed relates to the diet of the cows. Typically grass-fed cows will have lived on a diet of whatever food they come across on their pastures. This means a natural diet of grazing on grass, shrubbery, etc. They are not fed a diet to fatten them up much in the way cows in a concentrated animal operations center will have been.
But not all grass-fed whey protein is the same. Depending on the food regulations for the country and the ethics of the cattle farmers the amount of pasture grazing and grass fed to the cows can be quite extreme. For instance, the United States has very loose regulations on how much grass is fed to a cow to be able to call it "grass fed." Where as, New Zealand has the strictest (highest) regulations. Propello Life only uses New Zealand grass fed Whey Protein from the world's best, most ethical ingredient supplier.
We do this to ensure the highest quality whey protein with the highest nutrient density.
Grass-fed fat contains more vitamin A, vitamin E, and glutathione, a powerful antioxidant, but it also contains more of what some refer to as "healthy" fats. It contains more omega-3 fatty acids, which have been linked to everything from healthier joints to improved mental health, as well as conjugated linoleic acid (CLA), which has been linked to lower levels of inflammation and body fat.
Aside from the ethical standpoint of using grass-fed whey protein, other factors make it the superior whey protein for those looking to supplement their health using protein supplements. In the first instance, you should consume grass-fed whey on both training and rest days.
Clean whey protein will include the optimal protein for your needs meaning you are getting everything you need from the supplement. Choose a concentrate with 15-20grams of protein to meet your daily needs.
Another benefit of choosing grass-fed whey is that it naturally contains higher BCAAs (branched-chain amino acids). BCAAs are linked to higher energy levels during workouts and posted workout muscle growth along with a quicker recovery time. BCAAs are naturally found in protein-rich food such as eggs too.
You can also benefit from fewer artificial flavors, sweeteners, and additives, along with an added benefit to your immune system too. Grass-fed whey protein is typically free of soy, gluten, and GMOs. But the best part is that it is hormone-free!
When choosing the best grass-fed whey protein, you can buy either the isolate version or a concentrated form.
The isolated version of grass-fed whey protein has had most of the lactose and fat content removed, resulting in a higher protein dosage per identical serving pound for pound. Furthermore, the lack of lactose makes it more appealing to those who are lactose intolerant. But you are striping it of all the nutrient benefits found in the fat. Plus, it is processed more and less natural.
The concentrate form of grass-fed whey protein is the least processed. As a result, it retains the majority of the fat content of the milk and is frequently less expensive than isolate.
Consuming grass-fed whey protein from Propello Life means you are benefitting from the maximum benefits of protein supplements. Our grass-fed whey protein benefits include;
Choosing the best grass-fed protein can really enhance your workout and allow you to benefit from the natural gains associated with adding whey to your workout routine in a way that is designed to offer you the best supplementary food.
It is vital you check the ingredients to identify the composition of the whey protein you choose. Grass-fed whey protein sourced responsibly and created using the least processing possible - Propello Life protein is cold-processed, will ultimately ensure you get the maximum nutrition and benefits available for you. Doing so will help you avoid buying whey protein that is crammed full of additives and classed as "bad" ingredients that can be found in much lower quality, cheaper protein powders on the market.
If you are serious about investing in your health and maximizing your gains, then grass-fed whey protein from Propello Life is the best grass-fed whey protein for you.
A pre-workout supplement is intended to improve athletic performance. Some help with energy (caffeine), others improve blood flow (pump), others improve mental focus (neutropic), and more. The key to picking the right pre workout is to understand what benefits you want to improve your workouts.
Still, it should be said that pre workouts should not be used to overcome poor lifestyle choices. They should not be a replacement for proper sleep, nutrition, or hydration, so before putting all your eggs in one basket, this is something you must understand before purchasing a pre-workout supplement.
When looking for the best vegan pre-workout supplement, you need to be confident the supplement you are choosing is suitable for your diet and lifestyle as many supplement (and their ingredients) are derived from animal sources such as grass-fed whey protein and collagen creamers.
Caffeine and creatine are two ingredients found in many pre workout supplements. Caffeine is well-known for its ability to impart energy, while creatine can improve athletic performance and reduce recovery time. Excessive caffeine consumption can cause anxiety, stomach problems, an increased heart rate, and even muscle tremors; too much creatine can make you feel bloated and cause you to retain water weight.
Creatine is naturally found in animal proteins, and many supplements derive their creatine source from these animal sources. Vegans especially need creatine because they lack it in their diets. So don't turn away from creatine. Just make sure the pre workout you use derives their creatine from non-animal sources.
Amino acids are a third ingredient found in many pre-workout mixes. These compounds are the building blocks of proteins and provide various benefits when used alone or in combination with other pre-workout ingredients. Because amino acids are already in their most basic form, they do not need to be digested in the same way that whole proteins do, allowing them to be used by your body right away. Amino acids, like protein, can be vegan or not, depending on the source.
When it comes to the best vegan pre-workout supplements, you want to make sure that none of the ingredients are derived from animals and include the ingredients you need to get the benefits you want.
Propello Life has a vegan pre workout powder that is ethically sourced using only the best vegan ingredients. Their formula is also non-gmo, free of artificial ingredients, contains no proprietary blends, no added sugar, gluten free, and delicious. It is also has the following benefits;
Finding the best pre workout is difficult. Finding the best vegan pre workout is even harder. The key is to identify what benefits you want from your pre workout and then to find a brand that delivers the highest quality product and service to meet your needs. Propello Life has created the best vegan pre workout formula with it Pre-Workout product. Take a look and give it a try!
]]>Because of this, many people wonder, “Are protein supplements healthy and right for me?”
The health benefits of adding protein supplements to your diet when exercising are well studied and accepted. If you are an athlete, a bodybuilder, or just a fitness enthusiast, you should consider supplementing your diet with a protein powder. But there are hundreds of choices available - from the price to the ingredients used (plant, whey, egg, etc...).
Choosing the right protein supplement can be hard. We recommend you start by focusing on the composition of the specific powder or supplement you are considering, how it is made, what certifications it has, is the company trustworthy, and is it a highly recommended item. (read below to learn more)
But all-in-all, adding protein powder to your diet is helpful. Protein is an essential macronutrient that aids in muscle development, tissue repair, and the production of enzymes and hormones. Protein powder comes in a variety of forms, including dairy-based and plant-based powders.
In many cases, protein powders contain high levels of sugar, calories, or in rare cases, even toxic chemicals. When used regularly, there may be the risk you are undermining your health by unintentionally increasing your sugar consumption and adding harmful chemicals to your body. Unfortunately, due to the nonregulation of the market and lack of long-term studies, there is no way of ascertaining manufacturers' claims of health benefits or even if the powders contain what the labels say they do. So you have to be careful and diligent when choosing your protein supplement.
Researching the ingredients typically used to make many commercial protein powders and supplements can allow you to determine exactly how good they are, as is choosing a reputable company such as Propello Life. The mission behind the healthy products at Propello Life is "To inspire, educate, and fuel active lives."
Choosing an ethical company that is passionate about health and developing products using the best manufacturing processes will allow you to fully investigate exactly what products are being used to make the protein supplement and learn more about the science behind the composition and sustainable products used.
The Clean Label Project has identified various toxic chemicals used by some companies and has identified the best protein supplements. Read the ingredients label to identify all of the ingredients you recognize and compare the daily levels each person is suggested to consume per day to help you make a more informed choice on healthy whey protein supplements before you purchase them. Ideally, your healthy protein supplement will have few ingredients. It will be created using only the best methods to ensure the purity of the product. For instance, at Propello Life their Whey Protein is cold-processed using the best grass-fed whey protein to preserve the nutritional purity of the protein powder without hidden or artificial ingredients or additives.
For those looking to give their body a boost when working out, there is no harm in adding healthy protein to your diet. While this is best done by adding protein-rich foods to your diet, such as chicken breast, eggs, fish, and dairy, choosing healthy protein supplements that have been created using ethical and sustainable practices can be beneficial to your health and convenient. So when you need a little extra protein in your diet, or when life gets in the way reach for a natural protein supplement and please choose Propello Life!
]]>Collagen supplements can be added to your diet in various ways. You can take it in a capsule daily via beauty products, drink it with ready made liquid collagen products, or add a scoop of collagen powder to smoothies or coffee each day to create an easier way of adding collagen creamer to your diet and boost your collagen protein levels.
So, what is the best collagen creamer? And is collagen creamer good for you?
Collagen is made up of peptides, and different dietary supplements can contain one or more of the different peptides.
Collagen is naturally produced in your body, but the body will slowly start producing less and less collagen as you age. One of the main ways you can notice a decrease in collagen production and quality in your body is via your skin, which becomes less smooth and loses its elasticity.
Sugar, refined carbs, too much sunshine, and smoking can all destroy healthy hair and collagen.
Collagen creamers are products that include collagen peptides as well as other ingredients that add flavor and texture. In food, collagen is found in the connective tissues of animals. So collagen is essentially made of animal products when ingested. The body breaks them down into individual amino acids and peptides, which are then reassembled to meet the body's needs.
When proteins are processed to make collagen powder, they are converted into gelatin, further broken down to form a powder, and then filled into canisters, tubs, single-serve pouches, protein bars, and capsules for consumption.
It is generally thought that the best way to consume collagen is via powder form, meaning collagen creamer is the optimal way to supplement your collagen intake.
It is important to remember that the use of collagen powders isn't highly regulated by the FDA in the US. Therefore, the onus is on the consumer to look into their products and be aware of what they could potentially contain. The best collagen creamers on the market will be made using the best processes to ensure a high-quality product that will benefit your health.
There is huge marketing in the US for collagen supplements. Whether you are choosing a collagen creamer for the added protein or both protein and collagen, nothing is stopping you as long as you are happy with the composition of the powder. Unfortunately, collagen powder isn't vegan, so this option isn't suitable for those wishing to exclude animal products from their diet or have allergies to foods such as fish, egg, or shellfish.
The Propello Life Collagen+ creamer contains aloe vera gel and vitamin c, which aid a better absorption and a healthier gut and comes in two different flavors and can be easily added to your morning coffee, post-workout shakes, and smoothies.
Collagen powder manufacturers such as Propello Life know that these supplements can help with hair, skin, nails, muscle, bone, and joint health. In addition, there are claims that collagen powder can help you sleep better, improve your gut health, and lose weight. It is thought that eating vitamin C-rich foods and taking collagen powder supplements will increase collagen production. This is why Collagen+ contains both 100 mg Aloe Vera Gel for gut health and healing and 100 mg Vitamin C for better collagen absorption along with:
It is also shown that collagen helps boost muscle mass and protect against arthritis when taken regularly. Side effects seem to be limited, but it is always recommended to discuss any new supplement with your doctor.
Collagen coffee creamer is an easy and delicious way to add collagen protein to your morning coffee routine. Simply scoop one serving of collagen creamer into a mug or cup, then add your favorite hot beverage to it. We love it in our coffee, but our customers also love it in tea. Stir until the collagen is dissolved (or use a small hand mixer) and enjoy a cup of creamy collagen-infused goodness! Propello Life Collagen+ coffee creamer can also be used to create delicious collagen lattes, milkshakes, and other coffee-based drinks.
Whether you add this collagen protein power to your morning coffee or in place of other protein powders in your workout shakes, you will be getting only the best nutrition and ingredients for your body to help you maintain optimal health. Choose from two flavors to see exactly how easy it is to add this naturally occurring supplement to your diet to boost your health.The possibilities are endless when it comes to adding collagen protein to your favorite hot or cold drinks! Try collagen coffee creamer today for an easy way to get collagen into your daily routine.
Collagen supplementation is a newer category in the dietary supplement world. The science is still very new, but the benefits are promising. Whether you want an added boost of your daily protein or you want to retain your youthful looks and keep your skin, hair, and nails in the best possible condition for longer, adding the best collagen creamer to your daily diet can be easy to do.
Always read the instructions and make sure the best coffee creamer you choose is suitable to help you gain the maximum benefit, for example, a range of different peptides to help you boost your collagen levels.
]]>The cold, hard fact is that in order achieve your goals you have to recover fully and listen to your body.
In June of 2010, Eminem released an album called, "Recovery." I love this album, and one of the songs is called, 'Going Through Changes.' (can you find the other song titles I hid in the article below?)
And with that, Eminem has summed up what your recovery from training is doing for your body - you are going through changes.
A couple months ago, I was finding myself sore going into every training session and thinking…”hmmm I should go a little light here because my ______(enter in any muscle group) is still a little tight from last session.
I kept repeating this until I finally sat 'Talkin' 2 Myself' with the question, “does this mean I have shitty recovery?”
It was almost as if not having great recovery between sessions was impacting my very next session putting me further away from the reason I was training anyways - to be stronger and feel friggin great.
When you aren’t recovering adequately between training sessions it’s like 'A Cold Wind Blowing.' Put more simply, when you workout you damage muscle fiber and stimulate a response to repair and build back stronger and bigger. But this growth and repair happens during your recovery (the time between workouts). If you don't recover fully, you could be taking two steps back and only one step forward! But when your recovery is optimized you take two steps back and three forward.
To find out if you are recovering fully, check out the list below.
If you're an athlete, you are ‘Not Afraid’ to push your body past it's limits to seek performance wins. That means, using your will power, or mental toughness to push through pain and ignore your body telling you that you are tired, right?
As the saying goes...“When your legs can’t run anymore, run with your heart” - Anonymous.
We’ve all been there, or maybe you currently are and have lost the ability to truly listen to your body.
Maybe you've been blocking out the voice to slow down for so long that you’ve stopped being able to hear your body when it is telling you to pay attention.
This may serve you in a competition. But it doesn't serve you in your routine training - competitive athlete or adult athlete all the same. During your training, you don't want to over train and push past your limits.
If you want to make the biggest gains towards your goals, you have to train at the appropriate level and get very disciplined with your recovery.
So, here’s your reminder to always listen to your body - know when it’s justified to push for PRs, and when it’s time to mark a Rest Day into your calendar.
OR suffice being ‘25 To Life’ unable to train, workout, or have your body move in a way that it was designed to do.
You can only progress as great as you recover.
To learn even more about the science of recovery check out this blog: What Is Recovery and Why Is It Important?
ABOUT THE AUTHOR
Catarina Orr
CEO/Head Coach of Catty Lee Fitness
Collagen supplements are all the rage right now. It is the most abundant protein in your body, makes up about 75% of the dry weight of your skin, and is naturally produced by your body. But there is a catch. Your body starts to get less efficient at making its own collagen as you age...this is why people are turning to collagen supplements.
The most popular form is a collagen peptide powder that you can mix with your coffee as a creamer or in your smoothie. There are also liquid and pill versions. Check out this article: Is liquid or powder collagen better? to learn more.
Collagen supplements are being marketed as the "fountain of youth" with their claims to help you reverse the signs of aging by lessening wrinkles and giving you plumper more elastic skin. It is also marketed to reduce joint pain.
But are the claims backed by science, or is it all marketing hype?
According to Healthline.com the Top 6 Benefits of Taking Collagen Supplements are (the link to the full article is in the References section below):
Healthline.com references the scientific study for each of these top benefits so you can feel confident about the claims around collagen supplements. For example, each scientific study varied, but the benefits above came from consuming 2.5 grams to 10 grams of collagen powder daily for 4-12 weeks.
Additionally, there is very low risk taking a collagen supplement. Collagen is an amino acid - which is the building blocks of protein. So consuming collagen supplements in powder, liquid, or pill form has very low risk of negative side effects. But it is recommended you consult with your doctor first when taking any new supplement.
As with all supplements, quality is key. The supplement industry has loose regulations and low barriers of entry - meaning just about anyone can develop a product and start selling it.
So, what do you look for and how do you select a safe and effective collagen supplement?
The easiest way to get collagen is through a powder, liquid, or pill supplement. The best, in our opinion, is collagen powder because of its high bioavailability and convenience to be mixed as a coffee creamer or into your favorite smoothie. Collagen powder can even be used with oatmeal, muffins, pancakes, etc...
You can also get collagen naturally from bone broth and gelatin containing foods. But this isn't always easy to incorporate into your diet.
Collagen is the most abundant protein in your body. It is the major component of connective tissues such as tendons, ligaments, skin, and muscles, and also provides your skin with structure and strengthens your bones.
Additionally, as you age your body's ability to produce and repair collagen decreases. In fact, you begin to lose about 1% of collagen per year in your mid 20's, and women can lose as much as 30% in the first 5 years of menopause.
Also, collagen supplements are a great option for athletes due to the high demands they put on their muscles, joints, bones, ligaments, and tendons.
So if you are over 25 years old, near menopause, an athlete, or an active adult you may want to add a collagen supplement to your diet.
Want to try the best collagen creamer? Propello Life offers Collagen+ in two amazing flavors and in 30 serving tubs or single serve packets. Collagen+ provides a premium tri-blend of collagen peptides, clinically proven Dermaval (for skin elasticity & firmness), and Aloe Vera Gel powder for a healthy gut. It is the ultimate beauty from within formula!
Try Collagen+ now by CLICKING HERE
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