Category: Podcast Episodes

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 what’s telomeres are, the importance of improving their length & hacks that can lengthen them

So, let’s begin 

Let’s begin with a definition 

A telomere is a region of repetitive DNA sequences at the end of a chromosome. 

Telomeres protect the ends of chromosomes from becoming frayed or tangled. 

Each time a cell divides, the telomeres become slightly shorter. 

Eventually, they become so short that the cell can no longer divide successfully, and the cell dies.

So, we can start to see the benefits of telomere length 

Scientists link longer telomeres to longevity, lower risk of disease, and better brain health. 

Telomeres become shorter over time because aging cells can’t replicate correctly. 

As a result, cells lose the ability to function well, which speeds up the aging process.

Research indicates that longer telomeres are associated with fewer illnesses and longer life

According to an article on PubMed, 

“As a normal cellular process, a small portion of telomeric DNA is lost with each cell division. When telomere length reaches a critical limit, the cell undergoes senescence and/or apoptosis. Telomere length may therefore serve as a biological clock to determine the lifespan of a cell and an organism.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

Now, let’s discuss hacks that can lengthen telomeres & slow down the aging process:

According to the research, habits to lengthen telomeres are usually habits to improve our health:

1. Maintain a healthy weight with healthy eating.
2. Exercise regularly.
3. Quit smoking.
4. Get enough quality sleep.
5. Reduce or manage stress.
6. Eat a telomere-protective diet full of foods high in vitamin C & polyphenols 

Thanks for listening 

Enjoy your weekend fam 

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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 4

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 are the best supplements for muscle building and Weight-Loss?

Well, that’s  a hard question to answer

In general, and I believe that you should get adequate nutrients from your food

If you aren’t eating enough protein, fats & carbs, then you need to stop and think about doing so first

There are 2 scenarios that supplementation can help you:

1. If you are eating a solid diet, but are looking for that extra edge
2. If you need to supplement from time to time due to time restraints

I will not tell you what you should do, but will tell you the supplements I use

I take EAAs, Creatine and Whey Protein 

There is tons of research that shows that all 3 can boost HGH, human growth hormone 

I take EAAs from The Amino Co

They are 100% science backed and I find them to be the best on the market 

Their mixtures also contain whey protein concentrate & Creatine to promote muscle growth,  strength & recovery 

If you are new to supplementation or you want that extra edge, these are what I would recommend 

I will put the link to their website in the show-notes where you can also get 30% discount on all their products 

https://aminoco.com/zecohealth

Question2

Does hydration help weight-loss?

It seems that hydration and weight loss is a mystery 

The answer is in short, indirectly it does  

Hydration plays so many roles that helps our bodies perform at higher levels 

Staying hydrated can help you improve endurance, strength & other aspects of health 

These can lead to better physical results 

Recent research also tell us that staying hydrated can help you remove excess sugars through your pee

So, yes, you need to staty hydrated 

Remember the roles that electrolytes play in this role 

Question3

What are some breakfast ideas?

So, we know that for most people,  a high protein protein breakfast is ideal 

In addition,  I recommend a vegetable with every meal,  including breakfast 

So, here are some options 

1. Spinach omelet 
2. Eggs mixed with peppers and celery on the side . I dip my celery in avocado based dressing 
3. If you want pancakes, opt for protein pancake mix with a salad on the side 

These are just some options,  but you want to start your day off well

Question4

Should I take testosterone boosters? I see some bodybuilders do

I think I released a recent short in this

To answer the question, I first recommend the natural approach 

Eating high protein foods and weight training can naturally boost testosterone. 

Listen to that short for a more detailed answer 

If you have been diagnosed with low testosterone-deficient,  then consider testosterone boosters, but only under medical supervision 

Excess testosterone can lead to health concerns

Question5

To build muscle, should I do high reps or low reps with heavy weight?

We have to consider muscle strength & muscle endurance 

Based on how we strength train, we can train both 

Higher rep ranges like HIIT will improve muscle endurance & lower reps ranges promote muscle strength 

Training body boost muscle protein synthesis 

I have 3 high rep/bodyweight days and low rep/heavy days 

On my low rep days, I hit 3 to 5 reps on most workouts

This way I am training different aspects of my muscle 

It also helps to do a burner at the end of low rep days to exhaust your muscles 

Variety of the spice of life

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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 discuss NAD+  how boosting this molecule can slow down the aging process. 

I will also explain some natural ways to boost these to help you find the fountain of youth 

Every year, Americans spend billions of dollars on anti-aging products.

While most anti-aging products try to reverse signs of aging on your skin, I believe you should aim to reverse aging from inside your body.

Within your body, nicotinamide riboside is converted into NAD+, a helper molecule that exists inside each of your cells and supports many aspects of our health 

While most anti-aging products try to reverse signs of aging on your skin, nicotinamide riboside — also called niagen — aims to reverse signs of aging from inside your body.

Niagen, is an alternative form of vitamin B3, also called niacin.

Like other forms of vitamin B3, niagen is converted by your body into NAD+, a coenzyme or helper molecule.

NAD+ acts as fuel for many key biological processes, such as 

1. Converting food into energy
2. Repairing damaged DNA
3. Fortifying cells’ defense systems
4. Setting your body’s internal clock or circadian rhythm

However, the amount of NAD+ in your body naturally falls with age 

Low NAD+ levels have been linked to health concerns like aging and chronic illnesses, such as diabetes, heart disease, Alzheimer’s disease and vision loss

Interestingly, animal research has found that raising NAD+ levels may help reverse signs of aging and lower the risk of many chronic diseases.

Certain foods are high in niacin 

1. Liver
2. Chicken Breast
3. Tuna
4. Turkey 
5. Salmon
6. Anchovies 
7. Ground Beef
8. Peanuts 
9. Avocado 
10. Whole Wheat
11. Mushrooms 
12. Green Peas
13. Potatoes 

Consider adding these foods into your nutrition protocol 

Remember to not make any dietary changes without speaking to a medical professional 

Enjoy your weekend fam!

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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 

Today, let’s talk about testosterone 

This hormone plays roles in fat-loss for men & women 

We both have this hormone, but different levels 

Let’s begin by defining testosterone 

Testosterone is the primary sex hormone and anabolic steroid in males.

 In humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

Women also have testosterone. 

The ovaries produce both testosterone and estrogen. 

Relatively small quantities of testosterone are released into your bloodstream by the ovaries and adrenal glands.

Here are some benefits of adequate testosterone 

Testosterone promotes muscle growth. At the same time, it may suppress fat gain.

As a result, some testosterone-deficient men tend to gain fat more easily than their healthy peers.

Muscles burn far more calories than fat tissue.

Some researchers believe that reduced muscle mass is the primary reason deficiency leads to weight gain in men 

On average, obese men have 30% lower testosterone levels than those who are normal-weight.

Three ways to boost testosterone are anabolic steroids, testosterone replacement therapy & testosterone boosters 

I do not recommend any of these unless you are diagnosed without testosterone and supervised by a medical professional 

Let’s consider natural ways to boost testosterone:

1. Strength train: Many studies show that strength training can increase your levels of this hormone 
2. Take vitamin D supplements: Vitamin D deficiency is associated with low levels. Supplements can bring levels back to normal 
3. Get adequate zinc: Deficiency in zinc may reduce levels. Eat plenty of zinc-rich foods, such as meat, nuts and seeds, to normalize your levels 
4. Get enough sleep: Poor sleep is associated with a drop in levels. In fact, getting enough sleep is one of the most important aspects of a healthy lifestyle 
5. Try ashwagandha: The medicinal herb ashwagandha may improve levels and fertility 
6. Relax and minimize stress: Chronic stress raises the levels of cortisol, a hormone that may suppress testosterone levels. 

In addition to raising your testosterone levels, the above strategies can improve your general health.

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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 explain some simple changes you can make that can help to lessen or even prevent cravings 

So, if you can’t seem to put that fork down or you can’t look away from the piece of pie, you may want to try these tactics 

I will list these out:

1. Stay hydrated 

Thirst is often confused with hunger cravings 

If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.

 You may find that the craving fades away, because your body was actually just thirsty.

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating.

It also reduces cravings, and helps you feel full and satisfied for longer 

One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly 

Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%

Also, the desire to snack at night was reduced by 50% 

3. Distance Yourself 

When you feel a craving, try to distance yourself from it.

For example, you can take a brisk walk or a shower to shift your mind onto something else. 

Some studies have also shown that chewing gum can help reduce appetite and cravings 

4. Get Quality Sleep 

Your appetite is largely affected by hormones that fluctuate throughout the day.

Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings

Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep

5. Eat Complete Meals 

Hunger and a lack of key nutrients can both cause certain cravings.

Therefore, it’s important to eat proper meals at mealtimes.

This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating

In addition, a complete meal can help you keep your blood sugar steady 

6. Keep your blood sugar steady 

Eating in a way that eliminates or lessens blood sugar spikes is vital in limiting hunger 

I have discussed this in the past 

Here are some ways to accomplish this 

1. Eat complete meals (fats, protein, veggies)
2. Never eat carbs by themselves 
3. Only eat carbs that are low on the GI Index
4. Manage stress
5. The bulk of your training should be in zone 2 or strength training 

These tips can help you.

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