By Dr. Michael Koskiniemi, Posturologist
Kickstart your day! The first thing you can change immediately is to start your day with a ¼ tsp colored salt and 1-Tbsp of lime juice in 8oz of water. This combination will increase your energy, decrease belly fat, and reset your biorhythm. This is the simplest change with the greatest overall effect!
Salt has a great effect on intestinal health. It has anti-microbial and anti-parasitic properties. Salt also has many vital functions, one of them is that it nourishes the adrenals. The adrenals are two walnut-shaped glands that sit on top of the kidneys. They get beat up every day by many mechanisms, number one is high coffee consumption. The adrenal glands are responsible for the majority of hormones involved in energy level and stress management, such as adrenalin, cortisol, and noradrenalin.
Cortisol is the major stress hormone. You need cortisol to work, train and survive. Optimal cortisol levels is the goal and very important for your energy level. Low cortisol levels is NOT the goal. According to our biorhythm, cortisol should be highest in the morning between 6-8 am decreasing gradually throughout the day. With the lowest point at about 10pm, the time we should go to bed and fall asleep. You want to have more energy in the morning and wake up by yourself full of energy.
Here is an easy question if you want to know if you fit the optimal cortisol curve: Do you wake up by yourself between 6-8 am every day? If not, you most likely suffer low morning cortisol.
Despite the acidic taste, the lime juice has a great effect on pH level. It has an alkaline effect metabolically. At night our pH drops, which is necessary, especially to optimize hepatic biotransformation. In the morning the Ph has to get more alkaline again, mainly to optimize energy production in the cells. So an optimal pH level, especially in the morning, leads to more energy and better phase 1-2 biotransformation. Who doesn’t need that?
The most efficient trick to resetting your biorhythm is:
Starting your day with a ¼ tsp. Himalayan or Celtic salt and 1-Tbsp. of lime juice in 8oz of water. Any colored salt works. White is not a color. We prefer either Himalayan (pink or green) or Celtic Sea Salt which is grey. Choose the one that is available to you.
Try it, this is the recipe:
– ¼ tsp. Colored Salt – Himalayan or Celtic salt
– 1 Tbsp. of Lime Juice – fresh or from a bottle
– 8oz of water
Just put 8oz of water in a glass, add 1-Tbsp. of lime, and then add ¼ teaspoon of Himalayan or Celtic salt in it. Mix everything and drink it immediately. Allow the mixture about 30 minutes to do its work before you eat your first meal of the day.
Dr. Michael Koskiniemi is the Founder of Motions Fitness in Marquette Michigan a personal training facility with some of the best results and success in the world. He has worked with hundreds of thousands of individuals with many different goals including:
-Traumatic Brain Injury
-and many more!
Guest blog by Michael Jurgelewicz, DC, DACBN, DCBCN, CNS, Designs for Health
New study demonstrates fat intake is associated with an overall lower mortality and a lower risk of cardiovascular disease
The association between different macronutrients and their correlation with overall mortality and cardiovascular disease is controversial.
Fat often gets a bad reputation in traditional medicine, although integrative functional medicine doctors and nutritionists educate their patients and clients on the benefits of consuming healthy fats. In addition, Paleo and ketogenic diets have never been more popular.
According to a new study published Tuesday in The Lancet , researchers demonstrated that high carbohydrate intake was associated with an increased risk of mortality, and total fat, as well as individual types of fat, was associated with a lower mortality.
This is a large study that spanned ten years and included 135,335 individuals 35 to 70 years of age from 18 countries in 5 continents. Macronutrient intake was recorded using food frequency questionnaires. Researchers assessed the association between the consumption of total fat, each type of fat, and carbohydrate intake with total mortality and cardiovascular disease.
As a result, higher carbohydrate intake was associated with an increased risk of total mortality but not with the risk of cardiovascular disease or cardiovascular disease mortality. In addition, the total fat intake as well as each type of fat was associated with a lower risk of total mortality. Furthermore, higher saturated fat intake was associated with a reduced risk of stroke. This large study demonstrates that fats are not significantly associated with an increased risk of a heart attack or cardiovascular disease mortality.
The Science Of Cardiovascular Diseases
It is important to keep in mind that in large cohort studies, dietary intake is reassessed over time and the participants can eat whatever diet they choose and then researchers obtain the recent or past dietary history of the participants.
In a clinical trial, the study controls the dietary intake, which is more complicated than in observational studies where the participants control their own diet.
There was also a review just published in Circulation last month in which researchers demonstrated that lowering saturated fats and increasing polyunsaturated and monounsaturated fats was associated with lower rates of cardiovascular disease. This review showed similar outcomes with fat intake and a reduced risk of cardiovascular disease, as well as carbohydrates not reducing cardiovascular disease.
Fats make up the structure of our cell membranes, and fatty acid deficiencies contribute not only to cardiovascular disease but many other problems such as eczema, poor concentration, immune dysfunction, and chronic inflammatory disorders.
Dietary fat, like any macronutrient, supplies energy. When assessing a patient, it important to look at the intake of all macronutrients. People who eat a lot of saturated fat generally eat less carbohydrates and unsaturated fat, and those who eat less saturated fat generally eat more carbohydrates or unsaturated fats. You cannot eat a lot of all the macronutrients and be healthy. The ideal amount of each macronutrient will be specific to each individual, their current state of health, existing conditions, goals, metabolic demands, and activity level.
Be it because of the toxicity which surrounds us or because of bodies cannot handle properly the estrogens we produce. Whichever is the case, it can lead to an estrogen overload called estrogen dominance. And aside from the male issues you might think it leads to, it can cause serious health complications for both men and women. Thinking of shedding some body fat? Want to increase strength? Stave off cancer? Have better cognition? Conceive a child? Conquer depression? Estrogen dominance can disrupt all of those.
This article is not about how macho we have to be by driving down estrogen as much as possible. In fact, be it in male or female, estrogen is necessary for normal body function. It regulates a lot of body functions in both females and males, however a dysfunctional management of estrogen can spell disaster for your health.
This usually translates to too much estrogen and too much of the wrong form of the hormone in the body.
Click the link below to continue reading.
How to Fix Rounded Shoulders…
If you’re reading this, there’s a very good chance that you have round shoulders. And if you’ve had rounded shoulders for a long time, chances are you want to find a quick, permanent way to resolve the problem. There is such a way, one that often doesn’t involve any exercises or uncomfortable soft tissue work. Let’s take a closer look.
Poor posture is the culprit behind a variety of conditions including, ankle, knee, shoulder, hip, back pain, cervical pain, and headaches.
Poor posture is the culprit behind a variety of conditions including, ankle, knee, shoulder pain.
Ankle injuries are among the single most common type of injury that occurs to athletes, but you don’t have to be a jock to find yourself suffering from ankle sprains and strains.
First, consider that the difference between a sprain and strain is that a sprain occurs to a ligament, and a strain is an injury to a tendon or a muscle. The National Institute of Arthritis and Musculoskeletal and Skin Diseases reports that about 850,000 Americans injure their ankles each year. Of these, 85 percent are sprains.
Have you ever had a side that was weaker than the other on a particular movement or exercise?
When the body is out of alignment, even if only slightly, this causes muscular compensation. This phenomenon can cause the muscles that cross that joint to contract with less force. If you are weaker on one side, this can be a sign that the joints are misaligned.
The mechanoreceptors surrounding the joints send inhibitory signals to the brain, who in return prevents the muscles from firingas many motor units in an effort the prevent injury from happening because it senses that the joint is not functioning properly and could thus be unstable or unable to handle large loads.
So a very strong individual like a strongman competitor or powerlifter can lift incredible loads and yet still be imbalanced and prone to injury.
In conclusion, a very small discrepancy in the symmetry of the body can thus affect function of all joints and their surrounding muscles. This has important impact on performance, and can have profound consequences in the long run, in just about anyone.
Tyrosine, an important amino acid you may not know about
Like almost any nutrient, be it a vitamin, mineral, or botanical extract, amino acids are best introduced to the body via whole foods. In this way, they typically come packaged along with complementary and accessory nutrients that facilitate their absorption and fulfillment of their biochemical destinies. (It’s so nice of nature to do that for us, isn’t it?) But in just the same way that certain disease states, both acute and chronic, can increase the body’s need for particular vitamins and minerals above the levels someone would reasonably get from food alone, certain conditions may warrant supplemental amounts of amino acids.
There’s branched chain amino acids for potential skeletal muscle growth, tryptophan (and its metabolite, 5-HTP) for lifting a low mood or helping to promote sleep, and glutamine for gut health and tissue healing and repair after trauma.
What about tyrosine?
Like its aromatic amino acid brethren (phenylalanine and tryptophan), tyrosine is a building block for neurotransmitter synthesis. Unlike phenylalanine and tryptophan, however, it is not technically an essential amino acid, since it can be synthesized from phenylalanine. (For individuals with phenylketonuria [PKU], tyrosine is essential, as they lack the enzyme that facilitates this conversion.)
Tyrosine readily crosses the blood-brain barrier and is the starting point for producing L-DOPA, dopamine, epinephrine, and norepinephrine. It is also the building block for thyroxine (a.k.a. T4, or thyroid hormone), but inadequate tyrosine is usually not the limiting factor in thyroxine synthesis. Individuals with suboptimal thyroid function might benefit from supplemental tyrosine, but likely only if hypothyroid symptoms are due primarily to insufficient tyrosine availability. Owing to its role in neurotransmitter and catecholamine synthesis, it has shown benefit for alleviating depression, acute stress, narcolepsy, and cocaine addiction. (With regard to cocaine addiction, tyrosine and tryptophan may be an effective combination, with these amino acids blunting the cocaine “high,” and reducing the depression that may result from drug withdrawal.)
Tyrosine competes with other large, neutral amino acids (phenylalanine, tryptophan, leucine, isoleucine, valine, and methionine) for transport across the blood-brain barrier, so for optimal efficacy supplemental tyrosine is best taken on an empty stomach, or perhaps with a carbohydrate-containing meal or snack that is low in protein. Taking vitamin B6 along with it may facilitate the conversion of tyrosine to dopamine, as the vitamin is a cofactor for the aromatic amino acid decarboxylase enzyme that catalyzes the reaction.
The Brain and Mood Link
Considering tyrosine’s role as a precursor to dopamine and thyroid hormone, it would seem that tyrosine supplementation would be a slam dunk for improving depression. Yet, results are mixed . Randomized, double-blind, placebo-controlled studies have failed to show efficacy for tyrosine with regard to depression ; nevertheless, anecdotal evidence indicates there may be a role, so it’s possible it depends on an individual patient’s presentation. Depression is multifactorial, so there may be cases where supplemental tyrosine will help alleviate symptoms, and others where the issue is unrelated to inadequate levels.
On the other hand, tyrosine may be helpful for supporting cognitive function in acutely stressful situations. A review looking at the effects of tyrosine on behavior and cognition found that “tyrosine loading acutely counteracts decrements in working memory and information processing that are induced by demanding situational conditions such as extreme weather or cognitive load.” Most likely this is due to the influence of tyrosine on restoring healthy brain catecholamine levels. Other researchers had similar findings—that it does enhance cognitive performance, particularly in short-term stressful and cognitively demanding situations. One study’s authors caveated this by saying that it “is an effective enhancer of cognition, but only when neurotransmitter function is intact and DA [dopamine] and/or NE [norepinephrine] is temporarily depleted.”
Fortunately, it is an inexpensive compound to supplement with, so patients may be inclined to give it a try if their health care professionals suspect some of the symptoms they present with may be related to suboptimal tyrosine and/or reduced levels of hormones and neurotransmitters that come from tyrosine.
Note that tyrosine should not be supplemented in pregnant or lactating women, nor in individuals taking MAOIs for depression. Individuals with Parkinson’s disease may benefit from supplemental tyrosine, for the production of dopamine, but it should not be taken at the same time as levodopa, due to possible reduction in the drug’s efficacy.
Weight lifting is important to begin to building muscle mass and size, however it isn’t the only key element of shoulder training.
Posture is essential if you want to be injury free and want to start adding serious size to your shoulders.
Visual feedback and equal weight distribution are important to ensure that your muscles contract accurately.