Coach BK chats with Ironman Triathlete and Nurse Anesthetist on the ins and outs of electrolytes and why it is so vital to understand to health, safety and good performance.
Show NOTES: www.bonniekissinger.com/electrolytes
Free athlete health assessment: www.bonniekissinger.com/aha
Coach BK and athlete Barb chat about all the things that an athlete learns on their first journey (or 2nd or 3rd) in 1/2 or full ironman. There are so many things to learn and develop. Also, we sprinkle in a bit of chatting about experiencing your first DNF and how your attitude greatly affects the results.
Coach BK does free athlete health assessments and gives guidance on how to tackle goals, races and if a specific race would be good for you.
Free Athlete Health Assessment: www.bonniekissinger.com/aha
“Superfood” is a popular buzzword you’ve probably seen on health blogs, in grocery stores, and from well-meaning friends. It sort of scares us away because it seems that something is new and involved every time we turn around. Whether the latest fad is a rare fruit from the Amazon or a seed that cures every disease known to man, most superfoods build on hype, not evidence of real health benefits. HOWEVER … your grandma had it right!
Here are some foods that are MOST EXCELLENT FOR YOUR HEALTH. And they are easy. And cheap!
Garlic has strong evidence to suggest it can improve circulatory health by facilitating blood flow, reducing blood pressure, and improving cholesterol levels. Garlic also provides antioxidant benefits because it supports the activity of glutathione, a powerful antioxidant. There is also evidence to suggest garlic consumption may ward off upper respiratory infections. It even has an anti-cancer effect. Including cloves of garlic in your diet is one of the healthiest habits you can have.
What you really want to know, garlic can positively impact …
Dark berries, including blueberries, are a rich source of anthocyanins. Anthocyanins have antioxidant properties and can reduce DNA damage related to oxidation and stress.
Older people can eat dark berries to improve memory. Though the mechanism behind this effect — increasing a growth factor called BDNF — could potentially work for young people as well, this has yet to be confirmed by dedicated studies.
What you really want to know, dark berries can positively impact …
Spirulina is a blue-green algae with a 55–70% protein content. It is safe to supplement and provides anti-inflammatory and antioxidant effects.
Studies suggest that supplementing spirulina can increase bile acid blood levels, a characteristic of Gilbert’s Syndrome. People with Gilbert’s Syndrome are at lower risk for diabetes and obesity, as well as cardiovascular and neurological diseases. Animal research suggests spirulina may also be neuroprotective, but human studies are needed to confirm this effect.
Unfortunately, spirulina is the worst-tasting supplement on this list.
Leafy green vegetables contain high levels of nitrate, as do beetroot. In fact, beetroot has so much nitrate that it can serve as a legitimate ergogenic aid and pre-workout supplement.
Nitrates improve blood flow by dilating blood vessels. Eating nitrate-rich vegetables daily can help lower blood pressure over time.
What you really want to know, dark greens can positively impact …
Plants cannot produce vitamin B12 but neither can animals, or fungi for that matter. Only certain bacteria can produce it; we can’t even synthesize it well in a lab. The soil bacteria called Rhizobia that fixes nitrogen after being taken in by plant root nodules make it. Herbivores get their B12 from eating the plants that contain those bacteria. Carnivores get their B12 by consuming herbivores. Once in the animal gut, the bacteria can proliferate and the nutrient is manufactured in the large intestine. Unfortunately, it isn’t absorbed there as such absorption takes place in the small intestine. Therefore the majority of what is made appears in animal feces, including that of insects. It then makes it way onto the external surfaces of plants and into springs and streams carrying animal excrement.
So …. it’s our hygienic world where we really wash the heck out of plants, process the crap out of water/etc, thus removing the B12. Similarly our water supplies are treated to remove bacteria. Pesticides, herbicides and other chemicals used to treat our modern mass produced produce reduces the amount of this bacteria that can grow in our soils. So the fact that whole-food plant-based diets are devoid of B12 is not based on the need to eat animal products but on good hygiene and bad farming practices.
Other comments.
-this is a vote for organic, in that bugs are allows to leave “nutrients” on the plant surfaces
-this is also a vote for organic as if you don’t WASH THE HECK out of the potato for instance, the skin will have B12 on it
-your gut flora needs to be healthy to process/absorb your nutrients
-there is a “not-small” portion of the population that genetically cannot absorb B12, they lack an intrinsic factor which causes pernicious anemia
B12 deficiency is a silent epidemic with serious consequences to your health.
In fact, reports from the USDA show B12 deficiency may be more widespread than thought, with at least 40% of the population being severely deficient in Vitamin B12.
Did you know your ability to absorb vitamin B12 gradually decreases with age?
As troubling as it sounds, it can get worse…
Combine advancing age with certain prescription medications (i.e. for heartburn) and a lack of meat in your diet (especially true for vegetarians or vegans) and you could find yourself sorely lacking vitamin B12.
So how do you know if you’re deficient?
The following symptoms are signals …
1. Dizziness
Frequent bouts of dizziness or vertigo often signal B12 stores are low. For instance, you may experience a feeling of wobbles when you get up too fast from a sitting position.
You may also feel dangerously dizzy walking up or down stairs.
2. Forgetfulness
Sure, we all get those occasional “brain farts.” However, chronic forgetfulness may indicate a deeper medical issue.
Many patients suffering B12 deficiency often jump to the conclusion they have early onset dementia or Alzheimer’s, especially in their senior years.
3. Unexplained Fatigue
Ever had a good night’s sleep followed by a day of yawning and dragging your feet?
If that constant fatigue continues for days and weeks, it may be the result of B12 deficiency.
Researchers from the Academy of Nutrition and Dietetics found those who felt zapped of energy even though they get plenty of zzzzz’s may be struggling with low B12 levels.
It’s due to a lack of red blood cell production… one of B12’s responsibilities… meaning oxygen transport to your organs is lacking, causing extreme fatigue.
4. Vision Issues
No, there isn’t something in your eye causing the spotting, blurred and double vision.
Low B12 stores can lead to vision changes and actually damaged vision. Causing even retinal damage if blood vessels in the eye become blocked.
That means you may experience light sensitivity, blurred or double vision, tracers or shadows, which all result from damage to the optic nerve.
5. Pins and Needles
It’s common to experience pins and needles if you sit cross-legged for far too long.
However, pins and needles (or the feeling of numbness) throughout the body when you haven’t compressed any part of your body, can indicate a B12 issue.
Numbness or the feeling of electric shock waves can be the result of nerve damage in B12 deficient patients. All leading back to poor red blood cell production from a lack of B12.
When you notice persistent health issues like these, you may want to consider a quality B12 supplement.
Most people aren’t getting enough collagen from diet alone
Collagen is essential for your health and for my health. Here’s why.
Collagen is a protein made up from amino acids, including the amino acids proline, glycine, glutamine and arginine. In fact, collagen is so important that it makes up approximately 30 percent of all the proteins in the body, and is found all over the body—in tendons, ligaments, bones and much more. You might say that collagen is the “glue” that holds us together because it truly is.
Collagen is found only in animals, mostly in the flesh and connective tissue, and it’s the second most common substance in the body—second only to water. It’s well known for how it helps our skin maintain its firmness and smoothness and for how it supports the renewing of skin cells.
Many people try to improve their skin with lotions and potions from the outside, but my collagen protein can support healthy skin from the inside out. How cool is that? However, collagen’s benefits don’t stop there.
Likewise, collagen plays a big part in healthy nails and hair. It’s also involved in maintaining healthy tendons—tissues which attach muscles to bones—as well as in strong ligaments, a type of connective tissue which attaches bones together and thereby also holds joints together.
But that’s not all by any means. Additionally, collagen is found in the bones, blood vessels, the digestive tract, the heart, the cornea, the gallbladder, the kidneys, the bladder, smooth muscle tissues and in cartilage.
But wait. There’s more. Collagen is even cited as helping to reduce the appearance of cellulite.
Yes. It’s true. Cellulite is a result of fatty tissues pushing up through fibers in the skin’s upper layer, giving that recognizable dimpling associated with cellulite
Collagen may help to work against cellulite from the inside out, repairing and rebuilding those fibers that cause cellulite to show.
You see? When you or I have enough collagen in our bodies, then we are well put together and can hum along with our health. When collagen supplies dip, however, then we could be heading for trouble.
Aging has a way of lowering collagen levels, but you really don’t have to be that old for this to happen. The truth is that collagen production in the body slows starting around age 20. That’s right. 20! In fact, after the age of 20, one percent of collagen is produced in the skin each year. That shortfall can really add up over the years, too, causing all sorts of fallout.
When the body doesn’t have enough collagen, the skin starts to thin, wrinkle and sag. Hair gets lifeless or limp, and tendons and ligaments aren’t as elastic as they use to be. Your joints can feel it, too. They can get stiff and “creaky.”
However, supplementing with collagen can help boost collagen levels in the body to support healthy tendons, ligaments, joints, and skin. Additionally, collagen protein supplements may support better metabolism, boost energy levels and help to maintain healthy muscle tissue.
We’ve spent years developing a specific Multi-Collagen Protein formula. And — in conjunction with a healthy, low-inflammation diet — my multi-collagen protein powder can help support healthy skin, muscles, joints, gut, brain, weight and more. †
With our potent, high-quality blend of bovine, chicken, fish, and egg collagens, providing collagen types types I, II, III, V and X you’ll have everything you need to power a healthy you.†
Dr. Collagen’s Multi Collagen Protein contains:
Bovine collagen is a naturally occurring protein found in the skin, bones and muscles of cows. This type of collagen is very similar to what we have in our bodies and provides a healthy dose of types I and III collagen.
Types I and III are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels.
And together Types I and III collagen make up more than 90 percent of the collagen in our bodies.
Because it delivers a dense collagen punch to your cells, this is one of the most beneficial and effective ways to consume collagen.
Bovine collagen is also rich in the amino acid glycine, which is necessary for building healthy DNA and RNA strands. These are the essential genetic building blocks for properly functioning body cells. Glycine is also one of the three amino acids which form creatine. Creatine is known to support, promote healthy muscle growth, and aid in energy production during workouts.†
Last but not least, bovine collagen also provides the amino acid proline. Proline plays a critical role in the body’s ability to produce it’s own collagen.†
In addition to bovine collagen, Dr. Collagen’s Multi Collagen Protein also contains chicken collagen.
Chicken collagen is known as type II collagen, which is targeted for gut and joint health, immunity, and the body’s healthy inflammatory response. It’s a protein found in the cartilage, bones and other tissues of chickens.
It’s the most popular collagen product used in medicine. It’s also the major component of joint cartilage.
Chicken collagen is loaded with joint-healthy chondroitin sulfate and glucosamine sulfate—both of which are great for supporting your joints and maintaining healthy pH levels.†
Dr. Collagen’s Joint Support also contains fish collagen.
Fish collagen contains Type I collagen. Due to their smaller size, the peptides from fish collagen are absorbed more easily through the intestinal barrier and into the bloodstream, where it is carried throughout the body.
As a result, it can support collagen synthesis in the joint tissues, bones and in the skin.
Fish collagen is also rich in the amino acids glycine, proline, and hydroxyproline. Hydroxyproline is a rare non-essential amino acid that naturally triggers collagen production and helps to promote the stability of collagen throughout the body. †
Egg collagen is abundant in egg whites and the egg shell membranes of hens. In fact, Egg shell membrane is rich in nutrients similar to types I and V collagen, glucosamine sulfate, chondroitin sulfate, hyaluronic acid and amino acids—all of which are beneficial for normal joint health and connective tissue health.†
Collagen does so much for the body and in the body to keep it healthy. It’s literally the “glue” that holds us together, so make sure you get enough of it. There’s no need for you or your health to fall apart.
Use Collagen Protein to restore, rebuild and replenish your entire body. You’re going to love how you feel when taking Collagen! So, try it today.
Coconut oil is one of the few foods that can be classified as a “superfood.” Its benefits include weight loss, better brain function, skin health and many more. Here are 10 impressive health benefits of coconut oil.
Coconut oil has been demonized in the past because it contains saturated fat.
In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated (1). However, new data is showing that saturated fats are mostly harmless. Many studies with hundreds of thousands of people have found no link to heart disease (2). Additionally, coconut oil doesn’t contain your average saturated fats, like the ones you would find in cheese or steak.
They contain Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.
Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.
They go straight to the liver from the digestive tract, where they are used as a quick source of energy or turned into so-called ketones, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.
Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.
Coconut is an exotic food in the Western world, primarily consumed by health conscious people. However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.
The best example of such a population is the Tokelauans, which live in the South Pacific. They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world. These people are in great health, with no evidence of heart disease (3). Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans (4).
Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut fat.
Obesity is currently one of the biggest health problems in the world.
While some people think obesity is only a matter of calories, others believe that the sources of those calories are important too. It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is not a calorie.
The medium-chain triglycerides (MCTs) in coconut oil can increase how many calories you burn compared to the same amount of other fats (5, 6). One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day (7).
Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase calories burned over 24 hours by as much as 5%, potentially leading to significant weight loss over the long term.
Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.
When lauric acid is digested, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (8). For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans (9, 10).
Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.
One interesting feature of coconut oil is that it can reduce your hunger. This may be related to the way the fatty acids in it are metabolized, because ketones can have an appetite reducing effect (11). In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men. The men eating the most MCTs ate 256 fewer calories per day, on average (12). Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate fewer calories at lunch (13). These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.
Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.
A so-called ketogenic (very low carb, very high fat) diet is currently being studied to treat various disorders. The best known therapeutic application of this diet is treating drug-resistant epilepsy in children (14). This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketones in the blood. For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs. Because the MCTs in coconut oil get shipped to the liver and turned into ketones, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet (15, 16).
Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.
Coconut oil contains healthy saturated fats. The saturated fats in coconut oil may increase “good” HDL cholesterol in your body, but also help convert the “bad” LDL cholesterol into a less harmful form. Coconut oil may also improve other risk factors and therefore protect against heart disease. In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil (17). There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status (18, 19).
Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
Coconut oil can serve various purposes that have nothing to do with eating it. Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair. Studies on individuals with dry skin show that coconut oil can improve the moisture and fat content of the skin. Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays.
Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath.
Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.
Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals. In Alzheimer’s patients, there appears to be a reduced ability to use carbs for energy in certain parts of the brain. Researchers have speculated that ketones can provide an alternative energy source for these malfunctioning brain cells and reduce symptoms of Alzheimer’s (26).
In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s (27). Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimer’s disease (28, 29).
Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketones, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.
Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight. Coconut oil appears to be especially effective at reducing belly fat, which lodges in the abdominal cavity and around organs. This is the most dangerous fat of all and is highly associated with many chronic diseases. Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.
In a study in 40 women with abdominal obesity, supplementing with 30 mL (2 tablespoons) of coconut oil per day led to a significant reduction in both BMI and waist circumference in a period of 12 weeks (17). Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (2 tablespoons) of coconut oil per day (30).
This number may not seem too impressive on the surface, but be aware that these people aren’t adding exercise or restricting calories. They’re losing significant amounts of belly fat simply by adding coconut oil to their diet.
Optimally you want organic, virgin coconut oil, not the refined versions.
[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4817201/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”480″]
Coach BK and Bob Seehohar, author of the fantastic book, Metabolic Efficiency training chat why it is so important to become more FAT ADAPTED.
Part 2 will contain more information on the eating strategies included in the book.
CLICK here >>> for a Free Athlete Health Assessment with Coach BK to fill out an online form and chat with her on the phone for 30 about where you are right now as a person and athlete. Health Assessment
More information on Metabolic Efficiency here >>> Metabolic Efficiency
MORE ABOUT THE ENERGY SYSTEMS OF THE BODY
Three different metabolic energy systems power your workouts — and your day. Here’s how each one works, and how to make the most of them all.
Your body has several ways of turning the stuff you eat into the stuff you do. All of these metabolic energy systems are switched on during physical activity, but each plays a different role depending on available energy and the specific demands of the task. Each burns a particular type of fuel at a particular rate — thereby affecting fat loss and muscle gain in a particular way.
>>> READ MORE
