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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Jaime B. Haas is founder of the Jaime B. Haas Method, a guided process that draws from spirituality, positive psychology, mindfulness and life experiences. The Method helps individuals heal from intergenerational, societal and emotional trauma, freeing them to reconnect with their personal power, gain clarity on what they really want to achieve in life, and dismantleany deep-seated beliefs holding them back from moving forward.
Her work is motivated by a painful past until, at 40, she came to a place of complete surrender. Her approach is rooted in the belief that when you focus on finding the root of the pain and the related stories you’ve told yourself you will be ableto change the way you see yourself and the world.
Known to her clients as the Soul Surgeon, they say her Method has helped heal wounds that no other modality, including therapy, was able to help them achieve and find lasting love—starting with themselves.
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 explain the right time to eat starchy vs non-starchy
Yeah, there is a difference so let’s begin
First let’s break down the differences
As the name implies, starchy vegetables contain more starch than non-starchy vegetables.
Starch is a type of carbohydrate that your body breaks down into glucose.
Starchy vegetables are higher in calories than non-starchy vegetables.
Starchy foods are an important part of a balanced diet
They provide energy, fiber, and various vitamins and minerals.
Eating enough nutritious starchy foods can help a person’s digestion, satiety, and energy levels.
Starchy foods come in many forms, including legumes, whole grains, starchy vegetables, and more.
Given that starchy foods break down to glucose, timing is essential
I will break those down in a moment, but first let’s examine what non starchy vegetables are
Most vegetables contain only small amounts of starch and are classified as non-starchy types.
Some examples are:
Artichokes
Asparagus
Bean sprouts
Brussels sprouts
Broccoli
Cabbage
Cauliflower
Celery
When I say to eat vegetables with each meal, I mean non starchy vegetables
So, I will break down some guidelines to help you
Eat fats, protein, non starchy vegetables with every meal
Restrict starchy vegetables if weight-loss is your goal
Always pair starchy vegetables with a complete meal that I mentioned above
Eat starchy vegetables when your body can use it best. Meaning, earlier in the day, primarily before your workout so your body can use it best
Consider better ways of preparation like use air fryer to create fries and cut your own fries instead of use fries made with vegetable oils, yes, even some at Whole Foods and Sprouts so read labels
Dr. Stone is a licensed Naturopathic physician in the state of Arizona and owner of Stone Naturopathic. She first started her practice in 2013 out a friend’s office in Mesa. She then ventured out on her own in 2015 and her practice continues to evolve & grow over time.
She grew up in Ohio and obtained her B.S. in Biology from Kent State University. She then moved to Arizona in 2007 to attend the Southwest College of Naturopathic Medicine where she earned her naturopathic medical degree. As her practice grew, Dr. Stone developed a passion for helping women with gut, hormone, adrenal, and thyroid issues. She was tired of hearing that women were not being heard by their health practitioners and instead brushed off or given an unnecessary prescription. She continues to fine tune her practice and is always learning more about the big world of endocrinology and gastroenterology. Dr. Stone believes there is nothing is more satisfying than seeing a person achieve not only physical wellness, but also emotional wellness and genuine happiness. She believes each patient deserves her undivided attention and palpable compassion. She wants Stone Naturopathic to feel like home for you.
She is a proud member of the American Association of Naturopathic Physicians, the Arizona Naturopathic Medical Association, and the Homeopathic Academy of Naturopathic Physicians.
You can connect with her on Instagram @drstoneaz or via phone P: 480-331-7353
Lauren is the founder of Rise Up Live Bright a heart led business devoted to guiding as many people as possible to their self love and healing. She provides a space for people to unlock their true potential, connect and harness self love, shine bright, and heal in their own unique way. Lauren is a Self Love Mentor, Sound Healer, Reiki Master, and Intuitive.
What it means to be a healer for for her is always evolving. As a true modern day healer she is always expanding her knowledge so she may serve her clients and community in the highest of energy. She is dedicated to guiding people towards activating the healing within themselves and the ability to love themselves by providing a supported experience.
Welcome to another weekend short of The Matter Over Mind Experience
This is your host, Master trainer and Weight Management Expert, Narado Zeco Powell
This weekend, let’s talk about amino acids, what they do & why take them in supplement form
Let’s begin
Amino acids are molecules that combine to form proteins.
Amino acids and proteins are the building blocks of life.
They are the molecules that all living things need to make protein
The human body uses amino acids to make proteins to help the body: Break down food. Grow. Repair body tissue.
Now let’s discuss what they do
They’re vital for functions throughout your body, including protein synthesis, tissue repair, and nutrient absorption.
Some may also help prevent muscle loss, support recovery after surgery, and improve mood, sleep, and athletic performance.
Proper amino acid levels are important for muscle development and strength.
They help control the balance between the atrophy and growth of human muscle.
Now, should you take them in supplement form?
You can usually get all the essential amino acids your body needs by eating a healthy, balanced diet.
Some people take amino acid supplements to get better sleep, improve their mood and enhance athletic performance.
Before I talk about supplements, I want to remind everyone that there are 9 essential amino acids that our bodies cannot produce and we have to get from our diet
A high protein diet can provide all 9, however supplementing with an Essential Amino Acids (EAAs) can help to fill in the gap
Keep in mind that I said EAAs, not BCAAs that have only 3 essential aminos.
If you will supplement, then I recommend EAAs because they have all 9, instead of BCAAs that have only 3.
Dr. Jessie Hehmeyer is the physician founder of Well Empowered where she practices data-driven, outcome-oriented Functional Medicine. She created Well Empowered with one commitment in mind: providing you the foundation of health and vitality that transforms your experience of life and alters what is possible for you.
By taking a root-cause, natural medicine approach. In working one-on-one, with groups or delivering corporate webinars, Dr. H’s guidance balances science and heart, providing the information, inspiration and strategies needed to translate information into sustainable and transformative health outcomes.
Dr. H earned her Master of Science in Human Nutrition and Functional Medicine from the University of Western States, Doctorate in Chiropractic Medicine from National University of Health Sciences, and Bachelor of Arts from University of California, Los Angeles. She is an IFM Certified Practitioner, a Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist (CNS) and has learned from physicians at the forefront of Functional Medicine including Dr. Mark Hyman, Dr. Tom O’Bryan and Dr. Datis Kharrazian.
Prior to attending graduate school, she established herself as an expert in the fitness industry, earning seven certifications and founding the first high intensity personal training facility in Chicago at the age of 25. In her spare time, you will find Dr. H with her husband, Chris, doing yoga, hiking, strength training, traveling or preparing a beautiful, healthy meal for loved ones.
Just a few years ago, Tracy was a successful advertising executive. Stifled by the rigorous, time-consuming demands of the corporate world, she traded in her 20 years of advertising to pursue her real passion: life & weight loss coaching. Tracy is a student of her own work and has stopped overeating, overdrinking, and created a multi six figure business while mastering metabolic health. Today, Tracy coaches people all across the country who want to become a student of themselves and do the same transformational work.
Tracy dedicates her work to ambitious, life-long learners yearning for answers and seeking a better way to create the results they desire and deserve. She instills confidence and a call to action that leads to unlimited wealth and wellness.
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 explain what are aerobic activities & the benefits of incorporating them to your life & routine.
Let’s begin by describing what are aerobic activities
According to Healthline “Aerobic exercise is any type of cardiovascular conditioning, or “cardio.” It can include activities like brisk walking, swimming, running, or cycling.”
The same article continues to say
“By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.”
This differs from anerobic that requires quick bursts of energy like weightlifting or sprinting .
Aerobic means ‘with air’ and refers to the body producing energy with the use of oxygen. This typically involves any exercise that lasts longer than two minutes in duration. Continuous ‘steady state’ exercise is performed aerobically. Anaerobic means ‘without air’ and refers to the body producing energy without oxygen.
Now, what are the benefits of aerobic exercise:
Improves cardiovascular conditioning.
Decreases risk of heart disease.
Lowers blood pressure.
Increases HDL or “good” cholesterol.
Helps to better control blood sugar.
Assists in weight management and/or weight loss.
Improves lung function.
Decreases resting heart rate.
This is why I stress that aerobic or cardio is vital on your weight management journey
If your goal is to be healthy, then you have to have aerobic & anerobic training in your routine.
Ways you can do this are:
Take at least 10k steps daily
Take on active hobbies like riding & swimming
Add cardio as a part of your training routine, but I don’t recommend more than 3 times weekly unless you are training for a particular event
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 5
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-
What advice do you have for someone who is beginning their journey into holistic health?
I have 5 tips:
Make changes slowly, not drastically
Slowly eliminate foods that could damage your health
Eat as natural as possible & eliminate processed foods, even slowly
Connect with nature and connect with animals
Listen to podcasts to learn from other health experts
Question2-
Okay, how do you feel about this? I feel like my gut feels so much better on higher fat. I know most bodybuilding diets are high carb but I feel like when women do low fat it messes with their hormones.
This is interesting. There are lots of factors involved like genetics, ancestral background, etc.
1. High fat doesn’t necessarily mean low carb. That’s what ppl tend to confuse. Take your Lumen journey for example, you range from low carb to high carb to boost days. All leading to metabolic flexibility
2. You are correct most women do not do well on low fat, but most women don’t do well on low carb either, especially during menstrual cycles or menopausal. Both low fat and low carb can mess with hormones.
3. Some vitamins are water soluble and some are fat soluble another reason why having fat is important for optimal absorption
4. Fat uses lower inflammation pathways in our mitochondria than carbs, which as you know keeping inflammation low is vital for sustainable health.
5. As far as muscle building, I believe that you just need to eat enough so your muscles have enough glycogen for performance, recovery & strength. Our muscles store 4 times more glycogen than our liver
Question3-
Hey Zeco, curious on your thoughts about kombucha. I just listened to the ACV short… would you recommend also taking ACV? I try to have kombucha a handful of times a week, so maybe Acv on days I don’t drink it? Just wondering thx! Love the pod
Kamboucha can be a healthy drink to add to your diet. Kamboucha provides your gut healthy probiotics which is vital for optimal guthealth.
The issue is that most Kamboucha on the market are loaded with added sugar which limits the probiotic benefits.
I find it easier to eat fermented foods like Sauerkraut, kimchi, kefir, and yogurt (with live active cultures) for probiotic benefits
Question4-
I’m on medication to control tachycardia, which has the added side effect of lowering my heart rate by about 20bpm. How do I adjust for that in calculating my max heart rate? Can I just subtract 20 from my age adjusted rate?
Also, off topic, but do you know a formula, other than BMI, for calculating ideal body weight? I’ve googled and can’t find anything. I’ve done some calculations based on my body composition analysis and body fat percentage recommendations, but I can’t find any information on it. I’d have to lose a lot of muscle mass to have a “healthy” BMI, so I don’t know how to set a realistic weight goal.
In your situation, you could minus 20 from the max, but since you are a unique butterfly 🦋, You can do little more work to get it accurate as long as your doctor is ok with it.
1. Warm up thoroughly so you start sweating.
2. Do two intervals, each four minutes long. During the intervals you should be too short of breath to talk. Intersperse each interval with three minutes of active rest.
3. Start the third interval, but two minutes in, increase your speed even further and run until you’re too exhausted to continue. Your HRmax will be the highest heart rate you reach. The heart will reach a plateau at which it cannot beat any faster, regardless of how much you increase the workload.
Regarding the second question, you will not really find an answer for healthy BMI it gets tricky.
First start with bodyfat % , you may already know this, but 14-20% is a good range for most women
If you are within a health bf% then aim not to stay within a healthy range of about 20-24.9.
However, the lower your bf%, the more you can go above the recommended BMI. So in theory women can get to about 25-28 as an extreme. At these points, you are pushing it & in most cases unnecessary.
Your head is in the right place, you may consider working on building more lean muscle since your bf% should drop as a result.
Question5-
Why do my knees tend to collapse inward when I get tired? Especially when squatting & how can I change it?
We call this knee valgus
Knee valgus is characterized by your knee collapsing inward when your hip flexes.
You may also notice that the opposite side of your pelvis may collapse downward.
This is seen most often in squats, lunges, jumps, landing, and descending steps.
Knee valgus results from a combination of femoral and tibial motions, which can be influenced by the joints proximal and distal to the knee, including the trunk, hip, and ankle.
Lack of femoral control can result in excessive adduction and internal rotation, which can stress the ACL.
Strengthening the knee and hip muscles can improve valgus knee and performing a squat with
a resistance band can help improve function.
Valgus knee can happen when lowering or rising out of the bottom of the squat.
Resistance bands are great tools to help correct valgus knees and provide strength to your hip muscles.
Strengthening the knee and hip muscles can improve valgus knee and performing a squat with a resistance band can help improve function.
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