There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
How to Improve Gut Health
Having issues with your digestive system or notice that you are getting sick more often, maybe it is a good time to take a closer look at your gut health. Our gut plays a pretty big role in helping us to digest food, absorb nutrients, metabolize drugs and help aid in regulating our immune response.
Our guts are also highly sensitive to not only the things we ingest but whether we are exercising or even if we are under a lot of stress. Some possible reasons for poor gut health are antibiotics, stress, poor diet, over-consumption of animal proteins and poor gut motility. Keeping our guts healthy and happy will help you to feel better and help keep digestive ailments at bay.
Our guts are filled with billions upon billions of bacteria and it is important to keep a good balance of these helpful or beneficial bacteria to keep our digestive systems working well. Good gut bacteria also have a large influence on our metabolism and body composition.
Consuming probiotics or good bacteria helps to keep an abundance of good bacteria in our gut and pushes out harmful bacteria. Some probiotic rich foods are yogurt, kefir, fermented sauerkraut, fermented pickles, and kimchi. It is also important to consume prebiotics because these are essentially food for probiotics to keep them alive. Some prebiotic-rich foods are oats, quinoa, bananas, berries, and garlic to list a few. Healthy individuals should aim to get about 1-2 servings of probiotic-rich foods and 2-3 servings of prebiotic-rich foods each day.
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