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
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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 3
I will answer 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
Questions:
I am 18 & have been trying to build muscle & gain weight. My parents say I am skinny because of my age, but I will not accept that.
I eat a lot, but it still doesn’t work.
Someone in the gym asked this question
This is a good question, because when we talk about weight management, we mostly talk about weight loss, but some people struggle to gain weight as well
I will explain how I answered this question.
First, I explained that he needs to strength train at least 5 to 6 days per week & limit cardio
In addition, I explained that he wasn’t eating enough, primarily carbs and protein
I believe that most ppl with fast/healthy metabolism should eat 1 gram of protein per pound of body weight
In addition, carb cycling is beneficial
Eating carbs before a workout to power his muscles to improve strength & performance
A Whey protein shake post workout promotes recovery, muscle growth & can boost growth hormones.
In all cases a combination of proper diet and training is the key
This is a good start for most young people who struggle to gain weight
I crave sugars, but I am trying to lose weight. I try low carb diets, but at night I get carb cravings. I also do martial arts 5 days per week and sometimes my energy drops
This was another question from someone in the gym
This is a big mistake many people make who try to lose weight
They try to combine high intensity training with a low carb diet
Biologically, this doesn’t work
Unless you are in a constant case of ketosis or keto adapted, your body will prefer to use carbs to fuel any workout that passes or stay over the anaerobic zone
Simply put, carbs are our body’s preferred fuel source
So, once your body uses up it’s stored glycogen, you will crave carbs & sugars
Now, I limit cardio & high intensity for most of my clients who are sugar burners, but in his case, his does martial arts as a sport
My recommendations are to :
Carb cycle-
Eat carbs prior to training when his body can use it best
In fact, a healthy sport drink can be helpful, like Liquid-IV
Eat complete meals-
Fats, protein & fiber with complex carb as desert
Listen to my short on nutrition to keep your blood sugar steady
Keeping your blood sugar steady will limit cravings, promote fat oxidation & boost growth hormones
For us, in Seattle, our first over 70 degree day was June 20. Our first hot day (and only hot day) was June 27th. Yesterday it poured rain, but then in the afternoon it got warm which made the plants go crazy. Pollen dump. The plants have been sending out pollen like they have no other purpose (because they don’t, I get it) every second it’s sunny but since my allergies have flared up, my metabolism is at a standstill!!
No movement at all for more than 2 weeks. Ugh. Will this be my summer? I was making progress before it stopped raining. My “flex score” has gone down 19.7% in the last 3 weeks.
I used to struggle with pollen related allergies that caused asthma and now, it has been over three years that I am off all meds with no reactions. Just to give a little background.
Now, your immune system is your body’s main defense again pathogens & 75% of your immune system resides in your gut. So, we know that a healthy gut is vital to combat allergies.
The question is how do we strengthen our gut?
Well, just like everything else, it differs for each person & it may be best to work with a Gut Health Specialist, but generally speaking here are some things to consider:
1. Eliminate seed and inflammatory oils
2. Limit toxic exposure
3. Reduce stress
4. Improve sleep quality
5. Feed your good gut bacteria with oligosaccharides
These habits together can improve your microbiome
Good morning everyone, I’m fairly new to Lumen. I’m just starting my second week. I’ve had a hard time eating my macros, because I’m very used to low carb but also fairly low fat diet. The last two days I’ve been able to increase my healthy fat intake by quite a bit, but then just had blood drawn yesterday, and both my LDL and triglycerides are borderline high. Could there possibly be any connection between an increase in healthy fats to these levels showing up in my blood?
It seems to come down to your gut enzymes. Our bodies use amylase to break down carbs and lipase to break down fats.
Now, since you have been on low carb and low fat for an extended period of time, your body has diminished both enzymes. This inhibits proper digestion, hence why you have high levels of triglycerides in your blood. (Undigested particles)
Healthy fats don’t raise LDL though, chronic inflammation & unhealthy fats tend to do so, but the lack of adequate enzymes is connected though.
Now, this should change as your metabolism becomes more flexible. A flexible metabolism occurs when your body creates the right balance of digestive enzymes. For most people this happens through introducing your body to these macros via diet.
In your particular case, especially since you are concerned, you may want to work with a registered nutritionist or licensed dietitian.
You may also want to consider taking digestive enzymes in the beginning of your journey and a nutrition professional can look at your #s and make that determination.
I fast for 16 hrs from 8pm till noon, but need some coffee in the morning. Usually espresso, but I confess I need just a little something to take the bold edge off. 1/2 a Splenda and or splash of skim milk or unsweetened almond milk. Those total 15 calories or less but may be spiking my numbers up.
I constantly debate if it is best to try to fast through am or have a 200 calorie low carb & high protein breakfast. Thanks in advance for any feedback.
For men, fasting 14 to 16 hours daily is usually ideal. Break your fast with a high protein breakfast (breakfast being whenever you eat your first meal)
I also recommend eating some plants i.e green veggies, peppers or onions and scallions with breakfast ( improve gut health) . You can have some carbs with breakfast as well, but toward the end of your meal only.
BTW, you the Splenda and milk are breaking your fast.
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Before making any dietary changes, please consult a dietary or medical professional
Let’s begin:
What’s the microbiome?
The microbiome consists of microbes that are both helpful and potentially harmful
Your body is full of trillions of bacteria, viruses and fungi. They are collectively known as the microbiome
Why Have a Healthy Microbiome?
As your microbiome grows, it affects your body in a number of ways, including:
Helping to control brain health
Helping to control your immune System
Helping to achieve weight-loss
Helping to improve heart health
Helping to improve brain health
And much more !
Ways To Improve Microbiome Diversity
Eat a diverse range of foods
Eating a diverse diet promotes growth of good bacteria, including more species of bacteria
I have had experts on the show who explain that we should ingest around 25 to 30 different plants per week
This can be from supplements, teas, spices & foods like fruits and vegetables
Eat fermented foods
Fermented foods such as yogurt, sauerkraut and kefir all contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut.
Eliminate artificial sweeteners
Some evidence has shown that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria
Take a prebiotic supplement
Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis.
They do this by “reseeding” it with healthy microbes
Take antibiotics only when necessary
Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance
Only take antibiotics when medically necessary
Enjoy the weekend fam!
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Metabolic flexibility means your body uses whatever fuel is available , dietary fat and stored fat, or glucose (sugar) and glycogen (sugar stores). This means your body can use carbs or fats for fuel. The term metabolic flexibility was coined by a team of researchers in 1999 when they studiedfuel selection in skeletal muscle in lean and obese individuals after an overnight fast. They studied 16 lean & 40 obese volunteers & discovered that skeletal muscle of lean individuals showed a remarkable ability to adapt to fuel preference to fasting and insulin infusions and were therefore designated as metabolically flexible.
Why is it Important To Be Metabolically Flexible?
It sounds confusing, but simply put, when you are metabolically flexible, your body is better able to adapt to energy demands breaking down the foods you eat. Someone with good metabolic flexibility utilizes carbohydrate for high intensity exercise, and switches efficiently to burning fat at low intensities, or at rest. Improved metabolic flexibility can help you achieve:
Better weight maintenance
Increased energy levels
Better health
Lower odds of developing a metabolic disease
More consistent, healthy glucose levels
Improved sleep
Optimized workout performance
Metabolic Flexibility & Insulin Resistance
According to Metabolic Flexibility and Insulin Resistance, by The American Journal of Physiology, “the inability to modify fuel oxidation in response to changes in nutrient availability has been implicated in the accumulation of intramyocellular lipid and insulin resistance .” This means that poor metabolic flexibility can lead to lipid, aka fat build-up and insulin resistance. According to Why Does Insulin Resistance Occur in Type 2 Diabetes by Diabetes UK, “Insulin resistance is the driving factor that leads to type 2 diabetes, gestational diabetes and prediabetes. Insulin resistance is closely associated with obesity; however, it is possible to be insulin resistant without being overweight or obese.” It is important to note that even though insulin resistance and obesity are correlated, you can be insulin resistant and not overweight or obese.
How to Identify if Your Metabolism is Inflexible
Here are some signs to help you recognize if your metabolism is inflexible. You may experience 1 or more of these symptoms:
Feeling “hangry” during fasts (10 to 14 hours)
Sleepiness after meals
Mid-day energy crashes
You have insulin resistance, prediabetes or type 2 diabetes
Being overweight
Feelings of anxiety
How to Improve The Flexibility of Your Metabolism
Before I begin this section, I will stress that you do not make any dietary changes without guidance from a medical or dietary professional.
Here are some tips to begin your journey to a more flexible metabolism:
Exercise
Exercise is one of the easiest ways to improve the flexibility of your metabolism. In fact, According to Metabolic Flexibility and Insulin Resistance, by The American Journal of Physiology, “lipid accumulation in skeletal muscle of sedentary people is associated with impaired insulin-stimulated glucose metabolism.” Meaning that being sedentary with an inflexible metabolism can increase lipid (fat) build-up in skeletal muscle.
2. Identify If You Are Primarily A Carbohydrate or Fat Burner
This is vital because as discussed above, a person with a flexible metabolism is able to switch between fats & carbs as needed for energy. However, a person with an inflexible metabolism may struggle to break down fats or carbs. Meaning, they can be good at breaking down fats or carbs, but not both. If you identify if you are primarily burn fats or carbs, then you can begin to understand why your metabolism is inflexible.
Here are some ways to identify if you are a sugar burner:
a. A few hours after you eat, you’re hungry
b. If you go too long between meals you feel tired or irritable aka “hangry”
c. If you often crave carbs, especially processed carbs
d. If your diet has been carb heavy for an extended period of time
Here are some ways to identify if you are a fat burner:
a. Your blood sugar stays balanced and so does your energy level
b. If you have been eating a keto, carnivore or any fat heavy diet for an extended period of time
c. If you feel discomfort like bloating when you eat carbs
All items mentioned above can be symptoms of other underlying health issues
3. Adjust Your Diet Accordingly.
Here it is important to understand that if you are a sugar burner, your body may down-regulate it’s ability to burn fats efficiently and if you are a fat burner, your body may down-regulate it’s ability to burn carbs efficiently.
A slow, balanced approach to reintroduce more of these macros into your diet seems to be the preferred approach. Over time, your body should create the appropriate enzymes, i.e amylase to break down carbs & lipase to break down fats. Most research tends to show that going from a sugar to a fat metabolism is more challenging. Scientists believe this is due to humans are born with more carb burning enzymes like amylase than any other mammals on the planet.
4. Hack Your Metabolism with Lumen
This leads me to my last point. Lumen measures the C02 levels in your breath to interpret if your body is using carbs or fats for fuel. High calorie intakes, especially as carbohydrate, increases carbon dioxide production vs energy intake from fats. Lumen provides you with a daily measurement of your source of energy: fats or carbs on a scale of 1 to 5. Based on the state of your metabolism, their nutritionists provide daily nutrition guidance via the Lumen app, to train your metabolism to burn fats & carbs efficiently. Using Lumen takes the guess work out of the equation.
I take digestive enzymes, once daily, with my largest meal to give my body sufficient enzymes to promote a flexible metabolism.
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