Narado Powell CFT|CNS|CES
Narado Zeco Powell was born in Montego Bay, Jamaica and as a child, he was underweight. When he moved to the United States at age 16, he was 5’11” and weighed 113 pounds. By age 18, he was inspired to learn more about fitness and nutrition and took a special interest in fitness. He spent 18 years educating himself by reading evidence based scientific articles, learning from mentors and trying different techniques. In 2018, he decided that he wanted to use his knowledge to help others.
Zeco carries 7 fitness and nutrition certifications from the International Sports Sciences Association. They include: 1. Certified Personal Trainer 2. Certified Nutrition Specialist 3. Corrective Exercise Specialist 4. Exercise Therapy Specialist 5. Transformation Specialist 6. DNA Based Trainer and 7. Weight Management Specialist. Having a large knowledge base allows him to work with a wide variety of clients. In addition, it allows him to design programs that are specific to his clients’ needs.
He shares his knowledge with others via several social media platforms including Twitter and Instagram. He is passionate about educating others and hopes to continue to learn, grow and adapt so that he can bring the most up to date and actionable content to his clients, followers and subscribers.
You can learn more about Zeco & his work on his weight management podcast, The Matter Over Mind Experience. Listen & subscribe on Spotify, Amazon, Google, Facebook or Apple Podcasts.
Welcome to another weekend short of The Matter Over Mind Experience
This is your host Master Trainer & Weight Management Expert, Narado Zeco Powell
This weekend let’s discuss the benefits of Magnesium
Most of us don’t get enough of this nutrient
I will break this down and how you can improve your magnesium levels through food or supplement or both
Let’s begin
There are studies that show that up to 50% of Americans do not get enough magnesium
This can lead to chronic Magnesium deficiency which has been shown to cause mental health conditions, bone issues like osteoporosis, fatigue & weakness, high blood pressure, irregular heartbeat & more
There are clinics to test your magnesium levels, I prefer blood tests vs urine tests because the right blood test can show cell saturation
Now, these are some ways to improve your magnesium levels
Let’s start with some magnesium rich foods:
Dark leafy greens
Pistachios & almonds
Berries
Dark chocolate
If you need to supplement, some good options are magnesium lotions and sprays
There are also oral supplements
As a bonus, taking a supplement before bed can improve sleep quality
Welcome to another episode of The Matter Over Mind Experience
I am your host, Master Trainer & Weight Management Expert, Narado Zeco Powell
This episode is Q & A 7
I will answer 5 questions from listeners & followers who emailed or sent me a DM
If you have questions about health, fitness & fat-loss, feel free to email me @ narado@zecohealth.com or DM on my IG @zecohealth
Visit the zeco recommendation page for products I recommend for fitness, health & weight management. My discount codes are there so you can save some money.
Let’s begin
Question1-
Should I do intense cardio fasted to burn more fat?
Always carb up before an intense workout. Your body mainly uses glucose for anerobic work. If you do not, you may also burn muscle.
It doesn’t take a lot, depending on the intensity, a fruit may do. You will have to experiment.
I have mentioned many times on the show, the importance of cycling carbs.
If the plan is to burn bodyfat, then in a fasted state you want to train in zone 2
Question2-
During a fast, maintenance of blood glucose levels initially relies on glycogen stores in the liver and skeletal muscle.
These are stored as carbohydrates. The carbohydrates are broken down and use to supply your body with needed sugar for survival.
So is it fair to say that this is not necessarily “stress mode”, but rather the body just doing what it’s designed to do?
Well yes and no. During a fast, the goal is to promote fat oxidation, and use less stored glycogen for energy.
So, it is not a linear equation where the body just do one or the other. The human body is much more complex.
Also keep in mind that most of our glycogen is stored in our muscles so by using them up, we will damage muscle strength, recovery & performance.
Question3-
I have been looking for more muscle growth. How much protein is adequate? I eat 1 gram per pound of body weight.
1 gram of protein per pound of body weight is great for maintenance because at that point you are breaking even .
To build muscle you need to move beyond breaking even and have a positive net protein balance.
You can do few things to accomplish this:
1. Eat 1 gram per goal body weight
Or
2. Eat 1.1 to 1.3 grams per body weight
Or
3. Add creatine and EAAs to your routine (if you are sticking to 1 gram per pound of body weight)
Question4-
Are you familiar with Up-Regualation Breathing?
Can it help with fat burn?
Up regulation breathing is great to shift your body into a parasympathetic state which promotes lower stress & fatburn while keeping cortisol & adrenaline low.
There are many factors that promote fatburn i.e quality sleep & guthealth.. This is why lifestyle is so important.
Managing stress by activating your vagus nerve promotes fatburn as well. That’s why proper breathing is important.
Pay attention that I use the term “promote.”
I do a breathing and meditation practice every morning to activate my vagus nerve, lower stress, cortisol & adrenaline. High cortisol creates a stress response which promotes carb usage
Question5-
How do females determine what a good fasting time is for their body? I currently fast 11 hrs daily
If you are only fasting 11hrs, then that should not be an issue. I recommend that females fast 12-14 hrs. So, I recommend you add an hr.
Then, you can slowly increase your fasting window based on how you feel (likely adding an hr every month) Topping out at 14.
After completing his residency at Cornell University Medical Center & Memorial Sloan Kettering in New York, Dr. Sinel served as Director of Outpatient Physical Medicine at Cedars Sinai Medical Center. An Asst. Clinical Professor at the UCLA School of Medicine he was also privileged to work closely with chiropractors and owned several medical/chiropractic integrative clinics.
In addition, Dr. Sinel lectured on alternative approaches to pain and the mind-body connection at well-known institutions including UCLA and the Esalen Institute.
As a nationally recognized expert in spinal disorders and pain management, Dr. Sinel also authored several scientific articles and two well-known books on back pain including Back Pain Remedies for Dummies. He is the owner of Physician Therapeutics. He is passionate about reducing the side effects of pharmaceuticals by bringing safe scientifically proven encapsulated medical foods as natural alternatives for pain, sleep, obesity, neuropathy, fatigue & cognitive decline.
You can learn more about his work @ http://medicalfoods.com
She is a registered Nutritionist & Certified Health Coach. She is passionate about helping women and men transform their weight, health and life by focusing on nutrition, coaching, fitness and gut health.
Her mission in life is to change the way people view food and to help then break away from constant yo-yo dieting. She wants to change people’s focus from eating for weight to eating for health, helping them become the person they most want to be and be confident in their own skin. She believes if you take the time to take care of yourself from within, it will set you on a path to optimal health
In this episode, we talk about the connection with guthealth and weight-loss, foods that can improve guthealth and much more!
Dr. Peter Martone has been dedicated to creating the happiest, healthiest most well-rested tribe of people on the planet for over the past 20 years. He is the owner of Atlantis Chiropractic Wellness Centers and the inventor of the Neck Nest, a revolutionary new pillow that is designed to improve your posture while you sleep. Dr. Martone’s techniques have been featured nationally on CBS, NBC, ABC and FOX news stations and currently travels the country teaching people regain their health by mastering the art of living a healthy lifestyle.
Click below and use code zecohealth for 20% discount off the neck nest and other products
Welcome to another weekend short of The Matter Over Mind Experience
I am your host, Master Trainer & Weight Management Expert, Narado Zeco Powell
This weekend let’s talking about fasting & timing
These 2 are crucial for health & sustainable weight management
Let’s begin
I will not define fasting, because by now we know what it is
There are many benefits to fasting like :
Boost Cognitive Performance
Reduce Inflammation
Improve Overall Fitness
Decrease The Risk of Metabolic Diseases
Now, let me explain the timing
First, most men should fast 14-16 hours daily while most women 12-14
Hormones play a vital role in this difference
Now, know how to time this is crucial
Remember that sleep time counts
Follow these simple steps:
Last meal at least 3 hours before bed
Add sleep time
Upon waking, wait few hours until you reach you window
A quick example would be let’s say you stopped eating at 6 (3 hours before bed), sleep 8 hours, then you are at 11 so wait 3 more hours upon waiting to hit 14 hours .
You can adjust these #s as needed, but the main rule to follow here is to eat at 3 hours before bed .
Andrew is an Edmonton, Canada based personal trainer and online coach, writer for T-Nation, Muscle and Fitness, Generation Iron, BarBend, and The PTDC, host of the Lift Free and Diet Hard Podcast, and public speaker. Andrew has over 20,000 coaching hours across a 12 year career.
Olivia grew up in France and the Middle East, she went from emotionally eating and being overweight to losing 70lbs and changing her relationship with food and exercise.
Later on, She quit her 9-5 to focus on getting her certification and dedicating her time to helping and empowering hundreds of women to reach their health & fitness goals.
Her collective is called Thriving fit squad and helps busy working women who struggle staying consistent with their fitness and healthy habits.
Olivia is a certified Trainer and Nutrition coach by the National Academy of sports medicine and she is passionate about mindset, wellness & self-development.
She was also nominated among the top 10 personal trainers in California by the LA weekly.
She now lives in the Bay Area with her husband, 14 months old baby, and doggy.
