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.
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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, I will talk about bulking
It is bulking season & I am sure you hear that alot
I will explain what it means & how you can successfully accomplish your bulk
Let’s Begin
What is bulking?
Bulking is the muscle-gaining phase.
You’re meant to intentionally consume more calories than your body needs for a set period, often 4–6 months.
These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training
This is important because we know the importance of building lean muscle in order to do that you may need to eat a calorie excess
The biggest mistake I used to make and some people still do this time of year is we think we can eat whatever we want as long as we are in a caloric excess
Well, constant snacking & eating foods that cause you to gain more visceral fat is a bad idea
So, still stay away from snack foods, foods rich in trans fat, etc
The biggest thing to pay attention to here is you may need to eat more protein or supplement to promote a positive protein balance & enough carbs to promote muscle strength, performance & recovery
In bulking season I carb cycle and eat more protein to promote muscle growth
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Though nutrition and wellness have been ingrained in Dr. Rand McClain since childhood, his journey to becoming a leader in alternative and progressive medical treatments has been anything but orthodox. From being the youngest senior account manager in Deloitte’s history, to his stint as a professional boxer in Argentina, to being accepted to medical school at age 37 after being repeatedly told it was impossible, Dr. Rand has never been a fan of the “status quo”. Dr. Rand’s patients (many of which are A-List celebrities and world-class athletes) come to his practice, Regenerative and Sports Medicine, in search of the innovative treatments he specializes in. From bioidentical hormone replacement therapy (BHRT), stem cell therapy, hyperbaric oxygen therapy to cryotherapy, Dr. Rand has dedicated the past 35 years to redefining what it means to be in optimal health.Dr. McClain earned his medical degree at Western University and completed his internship at the University of Southern California’s Keck School of Medicine Residency Program (U.S.C. California Hospital) and has worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative (“Anti-Aging”), Cosmetic and Family Medicine.
Welcome to another weekend short of The Matter Over Mind Experience
I am your host, Master Trainer & Weight Management Expert, Narado Zeco Powell
Do you know what Polyphenols are and how vital they are for your health?
Let’s me quickly break this down this weekend
Let’s begin by explaining what they are:
According to Healthline:
“Polyphenols are compounds that we get through certain plant-based foods.
They’re packed with antioxidants and potential health benefits.
It’s thought that polyphenols can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.”
Is this true?
Well it depends who you ask
Some of my carnivore or even keto friends will say we do not need plant foods in our diet and if so, then we will limit if not eliminate benefits from polyphenols
Remember that polyphenols are antioxidants and what do we know about antioxidants?
According to a Harvard study, “prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases, cancer, and deaths from all causes.”
According to Medical News Today “Antioxidants are mostly found in plant foods. They are natural molecules that help neutralize harmful free radicals in our bodies.”
There are many things we do not know when it comes to nutrition, but in my opinion, we know that we need the benefits of antioxidants and it is impossible to get them without plant foods
So, what foods are richest in antioxidants?
Here are some of my favorites:
Blueberries
Kale
Dark chocolate
Broccoli
Green Tea
Cherries
There are more, but something I want you to realize is that foods that are rich in antioxidants are usually considered gut friendly
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 6
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
Let’s begin
Question1-
So super confused. Can I still do keto to lose the weight ( this is the only success that I have ever had loosing) and then go into the metabolic flexibility to maintain?
There is a lot of confusion around this. There is much more to losing weight than just a calorie deficit.
Keto is not necessarily bad if done under the care of an expert, in fact our ancestors would cycle in and out of ketosis based on the availability of food. I.e in ketosis during cold weather when food is less available.
Even though ketosis can be a tool, you don’t have to be in ketosis to lose weight.
Our bodies use enzymes to break down fats and carbs (as described in the video). When you eat a high fat diet (keto diet) your body will downregulate the ability to burn carbs and vice versa.
Being metabolically flexible means that you will have enough enzymes to break down fats and carbs. Which is the sweet spot.
Question2–
Is it true that with keto because you are shedding lots of water weight with the loss of carbs, however if you don’t keep it up you’re bound to put some weight back on?
Keto can be a tool for weight-loss and you can burn a lot of fat if done under an expert. I have coached many clients who have lost over 50 pounds of fat. (Remember the definition of keto is burning fat for energy)
I don’t keep them in ketosis for too long and cycle in carbs as needed. The problem isn’t ketosis, but most people do not know how to properly implement it.
Lumen is a fantastic tool for individuals who do not understand how to cycle ketosis to maintain fat & carb burning capabilities.
Question3-
Hello, I’m supposed to eat 175 grams of protein per day. But I saw somewhere that the body can only deal with 25g of protein at a time, and the rest is converted into glucose. Is this true? If yes, then how can I achieve my 175 grams goal while eating 3 times a day?
Optimal amount of protein depends on many factors i.e how much protease your body has to break down protein well, how active you are etc.
I eat about 250 grams of protein a day and usually over 50 grams per meal. Keep in mind that I am athletic and train very intensely.
For the general person 30 to 40 grams per meal is enough. However, a way to tell is how you feel after you eat. If you feel sluggish then you are more likely overeating. So, you can play with that.
Question4-
I’m still trying to figure all this out. I had spaghetti for dinner. Saved my carbs for the day and used them here. Why am I always in “fat burn?” Why doesn’t a plate of pasta lead to carb burn?
The human body uses enzymes to break down fats & carbs . Most humans have more carb burning enzymes.
This can change over time, for example if you have been on a low carb, high fat diet for a while longer, your body will create more lipase and other enzymes to break down fats, while less amylase and other enzymes to break down carbs.
Over time as Lumen gives you more high carb and boost days, your body should create more amylase, leading to better carb burn. For most people this is a much easier transition than switching from carb burn to fat burning.
When this happens your metabolism will become flexible, allowing you to switch between fats & carbs as needed.
In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.
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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 I will quickly talk about Intensive Exercise.
When many of us want to lose weight, we work out too much or sometimes try to outwork a bad diet
Let’s discuss what happens when we do too much and what the winning formula is.
Let’s begin !
How much is too much?
This depends per person of course
I will split this into 2
Strength training vs cardio
Strength training to the point where you are breaking down muscle beyond the point of properly recovering is too much
This rarely happens if you have a solid diet and supplement protocol
In my article on exercise intensity I explained the importance of a positive net protein balance
Basically that means that to build lean muscle you must eat enough for muscle synthesis so your body doesn’t break down muscle due to lack of animo acids
I will explain more when I explain the winning formula
Now, let’s discuss cardio, because that’s where most of us go wrong
Same can happen when we break down muscle and many people who are trying to lose weight, do so much cardio to that point
There are other things that can happen
In this PubMed article titled, How Much Exercise is Too Much,
Physical activity sometimes is accompanied by certain arrhythmias – premature beats or atrial fibrillation (AF).
Less often such activity may result in life-threatening arrhythmias – specifically ventricular fibrillation.”
This is probably due to the stress on your cardio system due to high cortisol and adrenaline
Now, let discuss the winning formula
There are benefits to both styles of training, however, many people focus on only 1 style of training.
This leads to deficiencies in their training program.
We need a healthy dose of both styles of training.
I recommend strength training at the base of your program, especially for weight loss & building lean muscle.
I generally recommend strength training, done in lower zones, at least 4 to 5 times per week.
I recommend high intensity about 2 times per week, 3 max.
This will give you the benefits of anaerobic exercise.
You can do high intensity as a separate session, i.e in the mornings or after a strength training session. In addition, your sessions can be short, i.e 10 minutes of intense rowing or a combination of jogging and sprinting.
The last item to consider is maintaining a positive net protein balance.
This means eating adequate protein and supplementing as needed.
This depends on factors such as style of training & activity level.
Most healthy & active individuals can eat up to .75 to 1 gram of protein per pound of body-weight.
The rule I follow is whatever weight I am aiming for, that’s how much protein I eat
Keep in mind of you have underlying health issues and speak to a medical professional before making any dietary changes
