Top 3 Picks this week for
Movement- Podcast- Nutrition
Movement:
SQUATTING - A Fundamental movement that every human being is designed to do.
Why we Squat.
How it is one of the best movements we can do for human growth hormone factor- HGH
3 amazing benefits of Squatting.
When you think about it, we squat everyday, right?
It's known as a primal movement and young children squat often and with ease and we used to squat all the time. In many cultures it is still a daily practice in work, social connections and eating.
Today most of use may not realize we only squat to get up and down from the dinner table or couch. When relieving oneself or getting in and out of a vehicle.
To squat is part of life, yet many don't know the amazing benefits of actually adding this to a workout routine with weight or how simply doing some body weight squats can benefit over all health and wellbeing. Some call Squatting, the king of exercises.
So considering most use a squat to sit, to relax in the evening, at work and when we eat. I bet you never thought sitting for long periods of time is considered a health risk. Known to be as bad as smoking cigarettes now if you sit for work all day.
If you want a deeper dive into more on squatting, check out this cool article Interesting facts about natural squatting position.
So let's talk about 3 of many great reasons we should squat more.
#1 FLEXIBILITY
Squatting regularly and properly can help improve range of motion and strengthen muscles throughout the lower body including the glutes, hips, ankles.
#2 Energy Boost and improve knee and back pain
When you open pathways, you stimulate glands and get the blood flowing you also increase your body’s electrical charge, meaning, you literally have more energy. When scientists talk about the nervous system sending ‘signals’ to the brain, or when they talk about “synapses firing,” they are referring to the flow of electricity in the body. Once squats become easy, nothing else will give you the same energy boost.
Doing squats the wrong way can lead to permanent lower back and knee pain, but doing squats with good form can reverse and heal such injuries. For those with knee pain, check your arches and then push your knees outward while you squat. Initiate with your hips and keep knees from extending out over toes. Weight is on the heels.
#3 Build Core Strength and Booty Gains.
Squats use almost all of our muscles, and it hits the core hard. You use your abs, lower back, and obliques when doing squats, which also work the internal organs and glands as mentioned above. A weak core is a very weak link in the chain that makes up our musculature system. The strongest legs in the world will not squat much without an awesome core to carry and stabilize the weight.
The largest muscle in the body is the gluteus maximus. Located at the back of the hip, it is also known as the buttocks. It is one of the three gluteal muscles:
The bigger the gluteus maximus the higher, firmer, rounder, and sexier the butt can look and of course stronger. Essential for daily life, like climbing stairs, holding ones self in a standing position and sitting and standing from sitting.
HG what? HGH.
Here's a little dive into Human Growth Hormone.?
HGH- Human growth hormone
Some aspects of building strength are relatively straightforward: Your muscles need strength training, protein and recovery. And Every body responds a little differently to exercise. So what’s human growth hormone?
Two main factors play into HGH, exercise and sleep. Sleep schedule is very important for this, ie getting enough high quality sleep and of course duration.
HGH is your primary hormone that the body uses for growth and cell production. Levels are naturally highest as a child and peaks in puberty. Makes sense right, as the body grows and develops the most when we are young.
And then around middle age, it begins to decline.
Don’t fret though, because there are natural ways to promote HGH production — like exercise. Exercise is among the most powerful stimulants for HGH production and can also promote better sleep, which is when your body releases the hormone most.
Specifically, heavy resistance exercise has been shown to increase growth hormone in both men and women, according to a small June 2015 study published in Growth Hormone & IGF Research.
Many of the functional moves contribute to the increase in HGH, and one of the best is Squats, especially weighted squats.
Women interestingly showed a higher increase in the hormone than men.
Most likely because of the difference in dominant hormones.
Often the more intense the workout is the more likely it is to trigger a hormone response. The body does adapt over time so switching it up and working on intensity changes and weight increase over time can be huge to keep the body guessing and not adapting.
How is your squatting game? Will you squat today? Your future self will thank you.
Because without strength or resistance training the body won’t build muscle no matter how much protein you eat. And HGH won't get stimulated nearly as much.
Exercise and sleep work together in a cycle to help you get the most out of your body's HGH production. While exercise can help trigger production of human growth hormone, it can also improve your quality of sleep, according to the National Sleep Foundation. As you sleep, you release more HGH, promoting muscle recovery for the next day of training, and so the cycle continues.
You gotta love how incredible our bodies are! So go get a great session in doing an exercise or activity you love, ideally outdoors. Add a few squats to your week. Then enjoy the benefits of increased HGH production
and a nights better sleep. 🎯
Podcast:
Mark Hyman the Doctor's FARMACY
Is Glyphosate destroying your health?
We live in a world surrounded by chemicals. Lots of those chemical are in our food.
I believe one of the biggest attacks our bodies face today is from the nasty agro chemical glyphosate. Often just thought of as a weed killer.
Glyphosate is a popular pesticide that has a big downside—it’s destroying our health. It damages our good gut bacteria and may lead to leaky gut. Glyphosate also depletes glutathione, our master antioxidant and a cornerstone of our biology, and it dramatically impacts our sulfur, methylation, and detoxification pathways that have many essential roles for our health. And not only is glyphosate harming human health and the health of our future generations, it’s also destroying our ecosystems.
Listen in with two of my favourite Drs breaking the old paradigm and helping millions of people live healthier lives. Today discover why this chemical alone should be avoided at all cost and how to reduce your exposure.
Nutrition:
The Immune System-
How we can boost it and keep it rocking to stay well.
It’s that time of year as the seasons change from summer to autumn and soon winter that a huge change happens in the weather.
This often comes with flus and colds as it gets colder, wetter and the trees shed the leaves.
So in turn our immune system is king when it comes to how likely we are to fall ill.
So let’s touch on 3 ways to help keep our immune system rocking into winter.
There are man options out there and we can look to vitamins, minerals in foods and supplements to aid us when it is hard to get enough from what we eat alone.
Today we will just focus three top supplements to boost our immune system.
Many vitamins and minerals have been shown to ward off infection and keep us well.
1. Vitamin C
Vitamin C, also known as ascorbic acid, is an essential vitamin that can have a powerful impact on health.
Vitamin C plays a central role in immune function and is often used to help bump up your body’s defenses against infection. Impressively enough, one 2006 trial in Annals of Nutrition & Metabolism even found that getting enough vitamin C in your diet could help decrease symptoms and shorten the duration of respiratory infections.
So from boosting iron absorption in foods, to supporting our immune response, there are plenty of reasons to consider adding a vitamin C supplement to your daily routine
2. Zinc
Often considered one of the most effective immune-boosting supplements, zinc is crucial to maintaining overall health. Research shows that zinc helps regulate the immune response and is necessary for the survival, proliferation and maturation of immune cells.
Clinical trials have also found that getting enough zinc in your daily diet can reduce the incidence and improve the outcome of serious conditions like pneumonia and malaria.
3. Elderberry Syrup
Derived from the berries of the Sambucus tree, elderberry syrup is often hailed as one of the best natural immune-boosting supplements. Rich in health-promoting polyphenols, elderberry syrup is frequently used as a natural remedy to treat flu symptoms and speed up recovery.
Elderberry has been shown time and again that taking this during cold season or when we have a flu can shorten the duration and supports the upper respiratory system.
Definitely one to have in the modern medicine cabinet.
In summary I’ll mention some other note worthy vitamins, minerals and supplements to consider.
Several supplements have been shown to help support immune health.
Some of the top immune-boosting vitamins include vitamin A, vitamin B6, vitamin C, vitamin D3 and vitamin E.
Meanwhile, zinc, iron and selenium have can help enhance immune function, protect against cell damage and fight infection.
Other immune-boosting supplements include elderberry syrup, probiotics, turmeric, holy basil and oregano essential oil.
For best results, be sure to pair these supplements with a nutritious diet and healthy lifestyle.
Additionally, if you have any underlying health conditions or are taking other medications, talk to your doctor before starting supplementation.
Thanks for stopping by and come back in 10 days to see my next 3 top picks that are changing lives and could help you to live longer and with more vitality.
DISCLAIMER: The content in the website and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on a podcast or read on my website site.
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