Functional Nutrition Quotes

Good health is about being able to fully enjoy the time we do have. It is about being as functional as possible throughout our entire lives and avoiding crippling, painful and lengthy battles with disease. There are many better ways to die, and to live.

There are four things that we know improve brain health and brain function,” says Shubin Stein. “Meditation, exercise, sleep, and nutrition.

Huxley suggests that the reason there aren’t nearly as many mystics and visionaries walking around today, as compared to the Middle Ages, is the improvement in nutrition. Vitamin deficiencies wreak havoc on brain function and probably explain a large portion of visionary experiences in the past.

We can, and must, develop dialogue and relatedness with our body because it’s talking to us all the time. And please remember, your body loves you. It does everything it can to keep you alive and functioning. You can feed it garbage, and it will take it and digest it for you. You can deprive it of sleep, but still it gets you up and running next morning. You can drink too much alcohol, and it will eliminate it from your system. It loves you unconditionally and does its best to allow you to live the life you came here for. The real issue in this relationship is not whether your body loves you, but whether you love your body. In any relationship, if one partner is loving, faithful and supportive, it’s easy for the other to take that person for granted. That’s what most of us do with our bodies. It is time for you to shift this, and working to understand your cravings is one of the best places to begin. Then you can build a mutually loving relationship with your own body.

you have been receiving signals of movement hunger in response to a movement diet that is very low in terms of quantity and poor in terms of quality—meaning you aren’t getting the full spectrum of movement nutrition necessary for human function.

Depression can be due to a low endocrine function, nutritional deficiencies, blood sugar problems, food allergies, or systemic yeast infection. Depression can also result from medical illnesses such as stroke, heart attack, cancer, Parkinson's disease, and hormonal disorder. It can also be caused by a serious loss, a difficult relationship, a financial problem, or any stressful, unwelcome life change.

I don't mind the term functional medicine -- I suppose it's better than dysfunctional medicine.

If a metal or ion has a function in the body, it must be provided by the diet, since it is not possible to convert one chemical element into another.

Genes do not determine disease on their own. Genes function only by being activated, or “expressed,” and nutrition plays a critical role in determining which genes, good and bad, are expressed.

Now the fact is that social harmony and mental balance are essentials, just like food or other nutritions. But to glamorise these things and to distort their functions is to show lack of knowledge.

Money is to an economy as nutrition is to the human body. When central bankers ignore that relationship by providing more capital that functionally needed, they debase everything capitalism stands for.

Stress promotes the release of free fatty acids from storage and into the bloodstream. Polyunsaturated free fatty acids (from a diet high in PUFAs) damage thyroid function and promote chronic stress. Stressful thinking and emotion powerfully promote biochemical stress and free fatty acid release. It's easy to demonstrate. Start thinking about something worrying and watch what happens. You can feel the adrenaline rising, and guess what that means! It means increasing exposure to free fatty acids.

In a sense, our lifestyles teach our genes how to behave. In choosing between healthy or unhealthy foods and habits, we are programming our genes for either good or bad conduct. Scientists are identifying numerous techniques by which two sets of identical DNA can be coerced into functioning dissimilarly.

Wait until you’re really sick,” could be the motto of doctors and hospitals in the current system. “We can do nothing for you until your symptoms surpass the subclinical and reveal themselves in pain, loss of function, or a particularly worrisome test result. Until then, keep calm and keep eating the Standard American Diet.

The popular media and conventional wisdom, including the medical profession's traditional approach to nutrition, have created and continue to perpetuate this problem through inadequate, outdated dietary counseling. Attempts to universalize dietary therapies so that one-diet-fits-all influences the flawed claims against meats and fats, thereby encouraging overconsumption of grains. Government-sponsored guides to healthy eating, such as the USDA's food pyramid, which advocates six to eleven servings of grains daily for everyone, lag far behind current research and continue to preach dangerously old-fashioned ideas. Because the USDA's function is largely the promotion of agriculture and agricultural products, there is a clear conflict of interest inherent in any USDA claim of healthful benefits arising from any agricultural product. Popular beliefs and politically motivated promotion, not science, continue to dictate dietary recommendations, leading to debilitating and deadly diseases that are wholly or partly preventable.

By now, I hope you recognize this as one more example of the reductionist paradigm at work, even when it's couched in natural and alternative terms. As we saw in chapter ten, one of the major problems with modern medicine is its reliance on isolated, unnatural chemical pharmaceuticals as the primary tool in the war against disease. But the medical profession isn't the only player in the health-care system that has embraced this element of reductionism. The natural health community has also fallen prey to the ideology that chemicals ripped from their natural context are as good as or better than whole foods. Instead of synthesizing the presumed "active ingredients" from medicinal herbs, as done for prescription drugs, supplement manufacturers seek to extract and bottle the active ingredients from foods known or believed to promote good health and healing. And just like prescription drugs, the active agents function imperfectly, incompletely, and unpredictably when divorced from the whole plant food from which they're derived or synthesized.

To maximize the immune-function benefits of cruciferous vegetables, do the following: 1. Chew all cruciferous greens very, very well, trying to crush every cell. 2. Puree, blend, or chop cruciferous vegetables before adding them to stews or soups. 3. When steaming green cruciferous vegetables such as broccoli and cabbage, try to undercook slightly so they are not too mushy.

The air, soil and water cumulatively degrade; the climates and oceans destabilize; species become extinct at a spasm rate across continents; pollution cycles and volumes increase to endanger life-systems at all levels in cascade effects; a rising half of the world is destitute as inequality multiplies; the global food system produces more and more disabling and contaminated junk food without nutritional value; non-contagious diseases multiply to the world’s biggest killer with only symptom cures; the vocational future of the next generation collapses across the world while their bank debts rise; the global financial system has ceased to function for productive investment in life-goods; collective-interest agencies of governments and unions are stripped while for-profit state subsidies multiply; police state laws and methods advance while belligerent wars for corporate resources increase; the media are corporate ad vehicles and the academy is increasingly reduced to corporate functions; public sectors and services are non-stop defunded and privatized as tax evasion and transnational corporate funding and service by governments rise at the same time at every level.

This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.

For an enzyme to be functional, it must fold into a precise three-dimensional shape. How such a complex folding can take place remains a mystery. A small chain of 150 amino acids making up an enzyme has an extraordinary number of possible folding configurations: if it tested 1,012 different configurations every second, it would take about 1,026 years to find the right one. . . . Yet, a denatured enzyme can refold within fractions of a second and then precisely react in a chemical reaction. . . . [I]t demonstrates a stunning complexity and harmony in the universe.21

There's a psychologist called Mary & Diamond who at Brooklyn in California, in the 80s studied rats. And they took rats at different ages. Newborns, some of whom they deliberately brain damaged, adult, middle-aged, elderly rats. And they exposed these rats to different levels of environmental stimulation, better food, more playmates, toys to play with and so on. They found out a couple of months later that the rats, at any age, including the brain-damaged rats, who had the better stimulation, they were smarter. But in the autopsy then they also found that in the front part of their brain they had larger nerve-cells with more connections with other nerve-cells and richer blood supply. In other words that environmental stimulation actually caused a change in the state of the brain, even in the older rats. And that's called neuroplasticity. The capacity of the brain to develop new circuits. So whether it comes to ADHD, addiction, depression or other childhood disorders or any other issue with adults as well, if we recognize them not as ingrained, genetically-determined diseases, but as problems of development, then the question becomes very different. Then the question becomes not just "how do we treat the symptoms?" (and addiction itself is a symptom, depression is a symptom), but "how do we help people develop out of these conditions?" In other words, it is not a medical question, purely, but a developmental question. And development always requires the right environment. Now, if you're a gardener you know that. If you are growing plants in your backyard and you want them to grow into healthy, functioning beings, botanical beings, you want to provide them with the right nurturing, the right nutrition, minerals, water, sunlight and so on. So the real question is how do we provide the conditions for further development for people whose development was impaired in the first place? Now we know how to do that. We are just not doing it.

But when you actually break down the amount of time, energy, skill, planning, and maintenance that go into care tasks, they no longer seem simple. For example, the care task of feeding yourself involves more than just putting food into your mouth. You must also make time to figure out the nutritional needs and preferences of everyone you’re feeding, plan and execute a shopping trip, decide how you’re going to prepare that food and set aside the time to do so, and ensure that mealtimes come at correct intervals. You need energy and skill to plan, execute, and follow through on these steps every day, multiple times a day, and to deal with any barriers related to your relationship with food and weight, or a lack of appetite due to medical or emotional factors. You must have the emotional energy to deal with the feeling of being overwhelmed when you don’t know what to cook and the anxiety it can produce to create a kitchen mess. You may also need the skills to multitask while working, dealing with physical pain, or watching over children. Now let’s look at cleaning: an ongoing task made up of hundreds of small skills that must be practiced every day at the right time and manner in order to “keep going on the business of life.” First, you must have the executive functioning to deal with sequentially ordering and prioritizing tasks.1 You must learn which cleaning must be done daily and which can be done on an interval. You must remember those intervals. You must be familiar with cleaning products and remember to purchase them. You must have the physical energy and time to complete these tasks and the mental health to engage in a low-dopamine errand for an extended period of time. You must have the emotional energy and ability to process any sensory discomfort that comes with dealing with any dirty or soiled materials. “Just clean as you go” sounds nice and efficient, but most people don’t appreciate the hundreds of skills it takes to operate that way and the thousands of barriers that can interfere with execution.

The Nervous System of man is divided into two great systems, viz., the Cerebro-Spinal System and the Sympathetic System. The Cerebro-Spinal System consists of all that part of the Nervous System contained within the cranial cavity and the spinal canal, viz., the brain and the spinal cord, together with the nerves which branch off from the same. This system presides over the functions of animal life known as volition, sensation, etc. The Sympathetic System includes all that part of the Nervous System located principally in the thoracic, abdominal and pelvic cavities, and which is distributed to the internal organs. It has control over the involuntary processes, such as growth, nutrition, etc.

We may regard the cell quite apart from its familiar morphological aspects, and contemplate its constitution from the purely chemical standpoint. We are obliged to adopt the view, that the protoplasm is equipped with certain atomic groups, whose function especially consists in fixing to themselves food-stuffs, of importance to the cell-life. Adopting the nomenclature of organic chemistry, these groups may be designated side-chains. We may assume that the protoplasm consists of a special executive centre (Leistungs-centrum) in connection with which are nutritive side-chains... The relationship of the corresponding groups, i.e., those of the food-stuff, and those of the cell, must be specific. They must be adapted to one another, as, e.g., male and female screw (Pasteur), or as lock and key (E. Fischer).

To reject one’s own experiences is to arrest one’s own development. To deny one’s own experiences is to put a lie into the lips of one’s own life. It is no less than a denial of the Soul. For just as the body absorbs things of all kinds, things common and unclean no less than those that the priest or a vision has cleansed, and converts them into swiftness or strength, into the play of beautiful muscles and the moulding of fair flesh, into the curves and colours of the hair, the lips, the eye: so the Soul, in its turn, has its nutritive functions also, and can transform into noble moods of thought, and passions of high import, what in itself is base, cruel, and degrading: nay more, may find in these its most august modes of assertion, and can often reveal itself most perfectly through what was intended to desecrate or destroy.

Autoimmune Disease—the “Leak” in Your Gut Autoimmune diseases are a disaster and there are no good medicines available (steroids work, but the treatment is worse than the disease). They’ve been around for centuries, but there’s been a clear uptick in the last fifty years. Why? Two hypotheses have been proffered to explain it: the barrier hypothesis (our skin or lungs are letting in antigens) and the hygiene hypothesis (we don’t eat dirt and are too hygienic). But in fact, in the gut, they’re the same thing; because the gut is the dirtiest place in the world—one hundred trillion bacteria to have to fend off at all times—you don’t need an intestine, you need a fortress. We’ve known for a while that leaky gut is akin to chinks in the walls of that fortress. Antigens, like enemy soldiers, escape through those chinks into the bloodstream, where T cells and antibodies react against them. But in a case of mistaken identity, these immune cells then accidentally identify parts of your body as foreign invaders and generate an immune response to kill them off, a process termed molecular mimicry. Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.

The second is that our food is being transported over large distances, causing degradation and damage to nutrients. The average distance that produce travels from farm to plate in the United States is approximately fifteen hundred miles. During this journey, some fruits and vegetables can lose up to 77 percent of their vitamin C content, a critical micronutrient for ATP production in the mitochondria and antioxidant activity in the cell. You may have thought that “eating local” or shopping from farmers’ markets is frivolous, but it is actually a critical step to ensure you are getting maximal helpful molecular information in the bites you take to build and instruct your body. The third is that most of our U.S. calorie consumption is ultra-processed foods, stripped of their nutrition. About 60 percent or more of the calories adults in the nation consume is ultra-processed garbage. You’re looking at just a fraction of that seventy tons meeting the cells’ functional needs. No

My general philosophy regarding endurance contains four key points: 1. Build a great aerobic base. This essential physical and metabolic foundation helps accomplish several important tasks: it prevents injury and maintains a balanced physical body; it increases fat burning for improved stamina, weight loss, and sustained energy; and it improves overall health in the immune and hormonal systems, the intestines and liver, and throughout the body. 2. Eat well. Specific foods influence the developing aerobic system, especially the foods consumed in the course of a typical day. Overall, diet can significantly influence your body’s physical, chemical, and mental state of fitness and health. 3. Reduce stress. Training and competition, combined with other lifestyle factors, can be stressful and adversely affect performance, cause injuries, and even lead to poor nutrition because they can disrupt the normal digestion and absorption of nutrients. 4. Improve brain function. The brain and entire nervous system control virtually all athletic activity, and a healthier brain produces a better athlete. Improved brain function occurs from eating well, controlling stress, and through sensory stimulation, which includes proper training and optimal breathing.

Freud’s incest theory describes certain fantasies that accompany the regression of libido and are especially characteristic of the personal unconscious as found in hysterical patients. Up to a point they are infantile-sexual fantasies which show very clearly just where the hysterical attitude is defective and why it is so incongruous. They reveal the shadow. Obviously the language used by this compensation will be dramatic and exaggerated. The theory derived from it exactly matches the hysterical attitude that causes the patient to be neurotic. One should not, therefore, take this mode of expression quite as seriously as Freud himself took it. It is just as unconvincing as the ostensibly sexual traumata of hysterics. The neurotic sexual theory is further discomfited by the fact that the last act of the drama consists in a return to the mother’s body. This is usually effected not through the natural channels but through the mouth, through being devoured and swallowed (pl. LXII), thereby giving rise to an even more infantile theory which has been elaborated by Otto Rank. All these allegories are mere makeshifts. The real point is that the regression goes back to the deeper layer of the nutritive function, which is anterior to sexuality, and there clothes itself in the experiences of infancy. In other words, the sexual language of regression changes, on retreating still further back, into metaphors derived from the nutritive and digestive functions, and which cannot be taken as anything more than a façon de parler. The so-called Oedipus complex with its famous incest tendency changes at this level into a “Jonah-and-the-Whale” complex, which has any number of variants, for instance the witch who eats children, the wolf, the ogre, the dragon, and so on. Fear of incest turns into fear of being devoured by the mother. The regressing libido apparently desexualizes itself by retreating back step by step to the presexual stage of earliest infancy. Even there it does not make a halt, but in a manner of speaking continues right back to the intra-uterine, pre-natal condition and, leaving the sphere of personal psychology altogether, irrupts into the collective psyche where Jonah saw the “mysteries” (“représentations collectives”) in the whale’s belly. The libido thus reaches a kind of inchoate condition in which, like Theseus and Peirithous on their journey to the underworld, it may easily stick fast. But it can also tear itself loose from the maternal embrace and return to the surface with new possibilities of life.

In nearly a quarter of all animals in which homosexuality has been observed and analyzed, the behavior has been classified as some other form of nonsexual activity besides (or in addition to) dominance. Reluctant to ascribe sexual motivations to activities that occur between animals of the same gender, scientists in many cases have been formed to come up with alternative "functions". These include some rather far-fetched suggestions, such as the idea that fellatio with male orang-utans is a "nutritive" behavior, or that episodes of cavorting and genital stimulation between male West Indian manatees are "contests of stamina". At various times, homosexuality has been classified as a form of aggression (not necessarily related to dominance), appeasement or placation, play, tension reduction, greeting or social bonding, reassurance or reconciliation, coalition or alliance formations, and "barter" for food or other "favors". It is striking that virtually all of these functions are in fact reasonable and possible components of sexuality - as any reflection on the nature of sexual interactions in humans will reveal - and indeed in some species homosexual interactions do bear characteristics of some or all of these activities. However, in the vast majority of cases these functions are ascribed to a behavior *instead of*, rather than *along with*, a sexual component - and only when the behavior occurs between two males or two females. According to Paul L. Vasey, "While homosexual behavior may serve some social roles, these are often interpreted by zoologists as the primary reason for such interactions and usually seen as negating any sexual component to this behavior. By contrast, heterosexual interactions are invariably seen as being primarily sexual with some possible secondary social functions.

The fourth way is that processed food lacks two things we really need—protein and fiber. The effect this is having has been investigated by David Raubenheimer, a professor of nutritional ecology at the University of Sydney. Protein is a complex molecule that we all need to build muscles and healthy bones, and David wondered if there was a deep underlying reason why eating low-protein, processed foods—as most of us do these days—could drive us to overeat. What if we have more than one kind of hunger? We all know we have a natural hunger for calories to give us energy, but the body also knows that for it to function properly it also needs protein. So he asked—what if your body makes you hungry not just for calories in general, but also for protein, and it leaves you feeling unsatisfied until you get enough of both? If this was true, it could cause a problem in an environment full of processed foods. Imagine a table where, to the left, you have the kind of high-protein meals my dad grew up eating, and to the right, you have the low-protein meals I grew up eating. To get you the same amount of protein into your system, the meal to the right would have to be much bigger. You would have to eat much more. To figure out if this was true, David designed a small but clever experiment. He split people into two groups—one one was given a high-protein diet, and the other was given a low-protein diet. Both were told they could eat as much as they wanted. They were then monitored, to see how much they consumed. It turned out that both groups ate the same amount of protein—but to get it, the people eating the processed food had to consume 35 percent more calories in total. This, he told me, was proof that when we consume processed foods, we eat more of them “to get our fill of protein.” At the same time, fiber is a type of carbohydrate that we can’t fully digest, so when you eat it, it takes longer for food to pass through your body, and your whole digestive process is slowed down. David explained to me that (like chewing) this acts as “a brake” on eating. When you don’t have much fiber in your diet, you’ll get hungry again more quickly, and eat more. Processed foods are generally low in fiber.

Vitamin D3 boasts a strong safety profile, along with broad and deep evidence that links it to brain, metabolic, cardiovascular, muscle, bone, lung, and immune health. New and emerging research suggests that vitamin D supplements may also slow down our epigenetic/biological aging.29, 30 2. Omega-3 fish oil: Over the last thirty years or so, the typical Western diet has added more and more pro-inflammatory omega-6 polyunsaturated fatty acids versus anti-inflammatory omega-3 PUFAs. Over the same period, we’ve seen an associated rise in chronic inflammatory diseases, including obesity, cardiovascular disease, rheumatoid arthritis, and Alzheimer’s disease. 31 Rich in omega-3s, fish oil is another incredibly versatile nutraceutical tool with multi-pronged benefits from head to toe. By restoring a healthier PUFA ratio, it especially helps your brain and heart. Regular consumption of fatty fish like salmon has been linked to a lower risk of congestive heart failure, coronary heart disease, sudden cardiac death, and stroke.32 In an observational study, omega-3 fish oil supplementation was also associated with a slower biological clock.33 3. Magnesium deficiency affects more than 45 percent of the U.S. population. Supplements can help us maintain brain and cardiovascular health, normal blood pressure, and healthy blood sugar metabolism. They may also reduce inflammation and help activate our vitamin D. 4. Vitamin K1/K2 supports blood clotting, heart/ blood vessel health, and bone health.34 5. Choline supplements with brain bioavailability, such as CDP-Choline, citicoline, or alpha-GPC, can boost your body’s storehouse of the neurotransmitter acetylcholine and possibly support liver and brain function, while protecting it from age-related insults.35 6. Creatine: This one may surprise you, since it’s often associated with serious athletes and fitness buffs. But according to Dr. Lopez, it’s “a bona fide arrow in my longevity nutraceutical quiver for most individuals, and especially older adults.” As a coauthor of a 2017 paper by the International Society for Sports Nutrition, Dr. Lopez, along with contributors, stated that creatine not only enhances recovery, muscle mass, and strength in connection with exercise, but also protects against age-related muscle loss and various forms of brain injury.36 There’s even some evidence that creatine may boost our immune function and fat and carbohydrate metabolism. Generally well tolerated, creatine has a strong safety profile at a daily dose of three to five grams.37 7.

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

Protein Powder Milk Tea: A Nourishing Blend of Flavor and Wellness In the world of culinary innovation, the fusion of familiar favorites with health-conscious choices has led to the emergence of protein powder milk tea. This innovative concoction takes the beloved flavors of milk tea and infuses them with the nourishing benefits of protein, offering a delicious way to elevate both taste and well-being. Milk tea, renowned for its creamy texture and diverse flavor profiles, has captured the hearts of beverage enthusiasts worldwide. Now, with the introduction of protein powder, milk tea becomes more than just a delightful indulgence; it transforms into a nourishing treat that supports muscle recovery and overall health. Protein powder milk tea takes the beverage experience a step further by addressing the needs of those who seek to integrate protein into their daily routines. Protein is an essential building block for our bodies, aiding in muscle repair, immune function, and maintaining a healthy metabolism. With protein powder milk tea, individuals can enjoy the flavors they love while also benefiting from the nutritional value of protein. This innovation offers versatility that caters to different lifestyles and preferences. Whether you're a fitness enthusiast looking for a post-workout replenishment or someone who appreciates a nutritious and delicious snack, protein powder milk tea fits the bill. Its adaptability makes it a convenient choice for anyone striving to strike a balance between their taste buds and their health goals. The availability of protein powder milk tea has also expanded the options for at-home customization. Enthusiasts can experiment with flavors, sweetness levels, and protein concentrations, creating a personalized beverage that aligns with their dietary preferences. In conclusion, protein powder milk tea underscores the exciting possibilities that arise when traditional flavors meet modern nutritional needs. It showcases the potential of culinary creativity to cater to diverse tastes while supporting holistic well-being. With every sip of protein powder milk tea, individuals are embracing a delicious journey towards a healthier and more balanced lifestyle.

Soymilk also appears to have the additional benefits of reducing risk of breast3227 and prostate3228 cancers, improving gut health,3229 and decreasing inflammation3230 and free radical DNA damage compared to rice milk or dairy milk.3231 It can also improve insulin resistance3232 and help with stroke rehabilitation, improving walking speed, exercise endurance, grip strength, and muscle functionality,3233 as well as lower blood pressure better than dairy milk.3234 Soymilk can even lower your LDL cholesterol as much as 25 percent after just twenty-one days.3235 Nutritionally, soymilk is considered the best choice for replacing dairy milk in the human diet.

A holistic approach means giving equal emphasis to each of the following 7 types of fitness: Strength Flexibility Mobility Stability Agility Endurance Nutrition These 7 foundations of total fitness can be considered a pension for your body and future function. The more you put into it, the more you get back!

In short, salt’s function in the body is exactly the thing it’s been demonized for. “The ultimate physiological purpose of sodium intake is precisely the maintenance of blood pressure,” Robert Heaney, MD, wrote in Nutrition Today. “Demonizing sodium is not only unsupported by evidence but is counter-physiological as well, as it ignores sodium’s most basic function in mammalian bodies.”21

Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.