Tips for a healthy gut.

There are many things to learn about when it comes to gut health. But the basic concept is “What goes in must come out.” Your body is like a machine: it takes what it needs from what you feed it and gets rid of the rest by urine and the bowels.

If you notice you have a problem with elimination, you should take it seriously. Many people have this problem. Don’t be uncomfortable unnecessarily. Irregularity can seriously impact your health.

The first step is finding out if there even is a problem. First, evaluate how often you "go". If you go at least once a day You may not have a problem. The more the better if you eat more often. However, if you find you are having one per week or 2 per month, then you have a serious problem.

For some people, they might say they don’t find the time to monitor their bowel movements. Besides, they would rather "go" at home rather than in a public bathroom. But let me tell you, you will keep your colon quite happy if you go several times for the day. In short, "go" when you gotta "go". If you are looking for a trick to making you bowel movements easier, eat a lot of raw fruits and vegetables, steamed beets and using digestive enzymes with your meals. It's okay to start slow, but in the long run, you'll reap the benefits.

I have just lightly touched on the subject, but if you have a problem, irregularity could just be 1 symptom of an unhealthy gut. Try an elimination diet that can help you improve your diet specifically for your needs and make "going" easier for you. As always, consult a doctor before starting any new nutrition or exercise program. Take care of it today and look forward to tomorrow. May you live a healthy and prosper life.

Balance your diet, balance your life.

When it comes to healthy weight loss, one of the secrets of success is to eat a balanced diet. Balance here means eating the right amount of nutritious food. In our fast food, take-out world, it is easy to get the quantities wrong and also miss out on the quality as well. So eat when you are hungry but don’t overdo it. 

Getting back to the basics is important. Instead of snacking constantly during the day, do your best to eat three regular meals. Cook or have your food cooked using wholesome, natural ingredients and then eat with others in a relaxed manner. It is not only a question of what you eat, but how you eat that counts.

You may be surprised to know that in France, the land of fatty cheeses and gourmet foods, people in general stay slim. The reason is apparent if you go to a local outdoor market where large quantities of fresh vegetables are sold. The French prepare balanced meals and still manage to eat together more often than their counterparts in the USA.

So, sit down with your family and friends and eat nice meals together. If you are troubled by hunger during the day, eat a few pieces of fruit rather than a donut or any other fattening food.

While there are many fad diets (low fat, low carb, etc.) that are being promoted today, it is far better if you can settle into a way of life that you can easily and happily follow for the rest of your life. 

The traditional diet of yoga practitioners has been a vegetarian diet. The yoga diet consists of fruits, vegetables, grains and milk products. You can not only survive on such a diet, but you will thrive as well, and lose weight all at the same time.

Try it out. Substitute meat dishes with soy products (if you have no allergies), lentils and other legumes, and whole grains. You can get enough protein (especially if you also consume nuts and milk products) so you don’t have to worry about it.

You can also enjoy yourself in the process. Instead of an ice cream thick shake, blend together fruits, juice and yogurt and make a healthy smoothie. Losing weight does not require you to suffer; it is only a question of choosing your food well and balancing your lifestyle. 

If you want to lose weight on a long-term basis you have to change your diet and your exercise habits. Try out a balanced diet and if you find it helpful, then stick with it for the rest of your life.

Lose weight while you sleep

You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.

This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.

In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.

Several things about this process are worth noting. They have an important bearing on how efficiently it works.

Collagen is very important to the body repair process

Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible.

As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.

Amino acids enhance the regeneration process

The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.

Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbocharger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.

Not eating before sleeping is important

Since the body uses deep sleep for the restoration process, it is important when using a collagen supplement not to eat three hours before going asleep. This is because we don't want nutrient competition between undigested food and the collagen supplement special nutrient formula itself. If the body has to concern itself with digestion it will not absorb the collagen formula properly. Therefore, your body will not be performing its natural restorative process while you sleep, but rather will be concerned with undigested foods and will actually be storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.

This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep (without competing digestion), the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.

Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle.

A well-rounded strength training program helps you burn calories while you sleep

Strength training, also known as resistance training, involves performing exercises that target specific muscle groups against resistance. This resistance can come from free weights, machines, or even your own body weight. When you engage in strength training, you create micro-tears in your muscle fibers. As your body repairs these tears, it expends energy, which in turn burns calories.

However, the calorie-burning effects of strength training don’t stop there. The process of muscle repair and growth requires ongoing energy, even during periods of rest and sleep. This phenomenon is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Essentially, your body’s metabolism remains elevated after a strength training session, causing it to continue burning calories for hours, and even overnight.

As you sleep, your body’s need for energy doesn’t disappear. It requires fuel to support essential functions like breathing, digestion, and repairing tissues. With an increased amount of muscle mass from strength training, your resting metabolic rate (RMR) is higher, resulting in a greater calorie burn while you slumber.

Creating an Effective Strength Training Routine

To maximize the nighttime calorie-burning effects of strength training, it’s essential to design a well-rounded workout routine. Here are some tips to consider:

• Include Compound Exercises: Compound movements such as squats, deadlifts, and bench presses engage multiple muscle groups simultaneously, leading to more muscle activation and a higher overall calorie burn.

• Progressive Overload: Gradually increase the weight you lift over time. This challenges your muscles and promotes continued growth, which contributes to sustained calorie burn.

• Balanced Training: Target different muscle groups on different days to ensure adequate recovery. A balanced approach prevents overtraining and enhances overall muscle development.

• Rest and Recovery: Quality sleep is crucial for muscle repair and growth. Prioritize getting 7-9 hours of sleep each night to support your fitness goals.

Strength training is a formidable ally in your journey toward a healthier body and enhanced metabolism. Beyond its immediate effects on muscle tone and strength, this type of exercise ignites a continuous calorie-burning process that persists while you sleep. By incorporating regular strength training sessions into your fitness routine, you’re not only building a stronger body but also fostering a more efficient metabolism that works for you day and night. So, the next time you hit the weights, remember that you’re not just lifting for the present – you’re investing in a metabolic fire that keeps burning, even in your dreams. For an effective strength training program with all 4 components noted above that you can do from home, check out some options here!