Misogi Health and Fitness

Three main macronutrients. Carbohydrates, proteins, and fats. This is a simple breakdown of carbs.

Carbs simple vs complex

Simple carbs are generally understood to be easily digested and quick to utilize. Consists of Monosaccharides and disaccharides. Sugar is primarily what is thought of to be a simple carbs.

Complex carbs tend to be composed of oligosaccharides and polysaccharides. A polysaccharide is starch of non-starch.

When measuring carbs, it falls on a glycemic scale or index. The glycemic index rates how a food will do two hours after it is digested to give rise to the amount of blood glucose one has. 0-100 is the main scale 0 being no carbs. 100 being pure glucose. 0-55 is considered low glycemic food, 56-69 is considered a moderate to medium glycemic food, and 70-100 plus is considered high glycemic index food. Variables will occur per individual testing. Variations include age, culture, ancestry, tolerance, consistency of use. Genetics as a general concept vary degrees in individuals so much that we look at control groups and averages to understand how we should expect a food to interact with our system which also is not fair based of our microbiome.

As always thanks for listening and allowing me to be a part of your moment and thoughts.

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Traveling is awesome!

Helpful tips to stay healthier during travel:

Eat more Protein.
Drink lot of water.
Find time for a deliberate activity. Workouts, jogging, stretching, specific movements for recovering the body.
Take care of the feet. They are super important because they will take you where you need to go.
Did I say drink lots of water? yes, yes I did. try to match 1:1 ratio with sugar sweetened beverages (virgin fruity drinks) or alcohol drinks. Along with the typical water you ought to drink.
Foods tend to be more rich during vacation. Start meals off with protein, include healthy fats. Then the likelihood of over consumption of donut/pastry like foods is going to go down.
When the day is finished, strive to go to sleep as soon as convenient. Don't spend more time doing things that are very unproductive. Like tv watching.
RELAX, relaxation is super important. Just be present where you are and what you are doing. Find time to just sit in the lounger chair next to the pool, or a stoop somewhere within the hike your on and relax.

Activity will increase during your vacation, so though your routine and lifestyle will be disrupted, some indulgences are not going to negatively impact your goals on health and fitness. Don't stress that. just enjoy.

Cortisol is the stress hormone. During vacation the stress levels should be different and go down overall. Even having a shift in total stress going from work life balance should make a huge impact as compared to when you're on vacation.

Enjoy your time when you go. Take extra care of planning so that you don't have to waste your time during vacationing to question what you are going to do. While at the same time it is okay to change that plan and have an audible to do something different. It is your vacation enjoy it.

Thanks as always.

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What are the major keys to recovery?

Measurable tracking: heart rate, HRV, total blood oxygen, total sleep, temperature of the body during sleep stages.

Non-measurable: Psycho-social aspects, Mental health and associated behaviors. Alcohol, light and noise pollutions, exercise and sleep debt.

Strategies used: Massage therapy, physical and chiropractic therapies, percussion devices. Cold plunge and sauna, exercise variations, avoiding particular mind altering chemicals.

How does nicotine affect recovery? how does caffeine affect recovery?

Stem cells are new and exciting when it comes to really improving recovery. The origin cells can adapt and change into highly specialized cells to boost the bodies ability to create better environments to aid repair and growth in a particular area that needs healing.

7 elements of recovery based on a book called Sacred Rest by MD. Saundra Dalton-Smith. (Rests include: Physical, mental, social, creative, emotional, spiritual and sensory rest.)

Recovery is based on how quickly you can bounce back from stressors and or strains. Can you bounce back from illness, exercise, bad days and the like?

Cardio fitness improvements will show the body the ability to recover faster by lowering stress over time. The adaptive nature of the body will improve the realistic ability to recover faster based on your overall fitness.

Choosing healthy food and proper diet to aid recovery, make sure you stay hydrated, reduce overall stress, improve health and fitness over time to build a recovery base.

This and much more in this podcast episode.

Thanks as always for listening. I appreciate the ear to hear and the time you take.

Thanks again.

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Exercise metabolism dictates that as we increase exercise our body will adapt over time. As the body adapts to consistent strain our max output will change.

Adaptations include Glut 4 transport proteins increase. Mitochondria increase in total number to improve energy output because of demand. Muscle size will increase, not the quantity of cells available. Leanness comes at the cost of adaptation.
Total lean muscle mass is linked to longevity. This is a clue into why it is important to stay and maintain a leaner body. (That doesn't mean when there are body type issues, genetic pre-dispositions, or other health related dynamics that we must stay hyper lean.)
Vo2 Max and Max heart rate can improve with exercise, we don't fully know or will never fully realize our ceiling until we put in the wild amount of time. Mentions of the show the Biggest Loser.
David Goggins: the man slaying his Goliaths with wild exceptional and even ferocious self discipline.

Self discipline 3 types:

Active: doing exactly what you need to do in any given moment.
Reactive: controlling how we act on any given situation.
Proactive: doing things in advance in an effort to better control the situation.

List of six ways to improve:

What do you really want? get very clear about it.
What changes or what must you lose to gain in the end?
Find an adequate role model or mentor in any and every which way you need!
Identify obstacles or reason why you might quit.
Develop and developing action plan, a working goal sheet.
Accountability...enough said.

The story of Marathon.

Thanks as always for lending an ear and sharing a moment with me. I really appreciate it. Keep up the great work and developing those exercise habits.

thanks again.

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Sucralose: 600 x sweeter than sugar. Disrupts microbiome. Increases pro-inflammatory mediators. It can disrupt the smooth digestive process. Increases bloating, diarrhea, and gas production. This is an artificial compound that is only 15% absorbable, 85 % will not.

Acesulfame Potassium: aka AceK, contains methylene chloride. This can be carcinogenic. Some studies have shown and increase potential of having headaches, depression, nausea, mental confusion, liver and kidney effects, visual disturbances and even cancer. (Shown in long term exposure)

Aspartame: cancer study using an absurd amount to prove cancer causing. 200 x sweeter than sugar.

Alternatives:

Stevia: 100-300 x sweeter than sugar. Tastes a bit like licorice, more bitter. Shows no major health pose. Mild antioxidant.

Monk fruit: much more antioxidant property. No known side effects. Swingle fruit or Luo Han Guo alternative names.

Erythritol: acts like an antioxidant. Improves blood vessel function in type 2 diabetics. A lot more powerful than xylitol.

Xylitol: Both erythritol and xylitol will help to kill bad bacteria. Improves the dentinal flow. Reduces biofilm production.

Honey: composition is 80% sugar in a mix of both fructose and glucose. 1 tbsp = 64 calories. Can help prevent memory disorders and help with wound healing. Very useful with burn care. Careful and be leery of factory farming practices. Support a local bee keeper or trusted sources when purchasing honey. Avoid honey mixed with corn syrup or other products that dilute the efficacy of honey.

Dentinal flow is influenced by nutrition and digestive values. Try not to over use sugar to be careful with mouth and teeth health. Clear biofilm with brushing teeth, potentially flossing a proper amount and you can use xylitol to reduce biofilm.

Real sugar vs alternatives list:

Stevia 2. Honey 3. Pure maple syrup 4. Coconut sugar 5. Raw cane sugar 6. Agave 7. Brown sugar 8. granulated white table sugar.

Thanks as always. Please subscribe to never miss out when an episode drops.

Thanks for the kind listen and taking time out to hear what I have to share.

GO GET SOME!!

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Nose breathing vs Mouth breathing.

Nose breathing: filters air, heats air, humidifies the air. Improves total oxygenation.

Mouth breathing can lead to jaw structure issues, adolescence developmental problems.

Wim Hoff: five main thoughts about his technique.

Strong in
Relax out
Repeat 30x
After 30x exhale to 90% then hold.
Once you can't hold, inhale to full and hold for 15 secs. Then release.

Cycle this for three rounds and find massive improvement over time.

Breath: new science of a lost art. James Nestor.

30 day experiment and wild results.

Mouth Tape: check out hostage tape vs other brands especially 3M.

Ice Baths: Increase energy, speed recovery, mood boosting, stress management, better sleep, improves discipline.

Ice baths will trigger hormesis and improve overall resilience.

Ice baths will encourage brown fat production and help to boost immune system.

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Why is sleep actually important? This is not just a waste of productivity time.

Building and keeping an optimal sleep schedule.

Circadian rhythms.

Light is a key to both optimization and disruption in sleep and health. Sun is the key to resetting our circadian time.

Blue, red and Ultra forms of light causing different issues or advantages. Using them is key during different times of the day.

Noise pollution is a thing but again it can be used as an advantage or strategy to assist sleep. Blue, green, brown and other noise, not just white.

Intro to the importance to breathing and how that can help sleep cycles.

Each Phase of sleep.

Light sleep: half to more than half of our sleep time is spent in this phase. Assessment phase and preparatory to restoration of both mind and body. early processing of emotions and memories.
Deep sleep: most restorative for the body. Rebuilding and restoration occurs.
REM sleep: 20% of our sleep will be spent here. Most restorative for our brain health.
Wake periods: meh, transitional moments within sleep cycles.

There are multiple cycles within sleep cycles. wherein you can phase between these cycles multiple times throughout the night and sleep.

You all are awesome and bright. Keep sharing the light of who you are and be the great that we need in this world. I really appreciate the moment and time to share with you. If you like it share it.

Thanks!

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There is no ideal diet. But there are lots of strategies for one to test and measure what they like and/or what their bodies do well with.

Ketogenic, Carnivore, Vegetarian, Vegan, Low Carb., High Carb., Pescatarian, and many others.

80/20 rule, the importance of doing your best 80% of the time and adhering to the strategy. 20% of the time finding ways to let go and relax.

Hydration importance. Electrolyte balance is a key strategy to hydration.

Types of Magnesium:

M- Citrate: most common and typical at majority of store. too much consumption will lead to diarrhea.
M- Oxide: Salt form.
M-Chloride: Salt form.
M-Lactate: Preservative and flavoring agent.
M-Malate: Gives food a more sour taste like with fruits and wine.
M-Orotate: helps with heart health and an energy booster.
M-Taurate: helps with managing high blood sugar.
M-Sulfate: think Epsom salt baths.
M-Threonate: very good for brain health. Aids in the treatment strategies for depression, memory loss.
M-Glycinate: binds with glycine, great calming agent and helps with strategies for anxiety and depression and even insomnia.

Sodium importance.

Potassium: daily recommended is approx. 3,500-4,700mg daily. Cream of Tartar in 1 teaspoon has approx. 495mg. Daily dose could be up to 1-2 tablespoons in a drink. 1 tablespoon would likely be more than enough. Just simply because we aren't generally hyper-deficient in this chemical.

Thanks for listening and taking time.

I really do appreciate the moment and hopefully it is worth a listen.

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Degradation of food and particulars of vitamins and minerals.

Digestion starts in the mouth and moves throughout the system from there.

Glucose- how we clear it, use it, what happens with the cell both in and out. Are you insulin resistant?

Diabetes and Diabesity are quickly becoming a major concern for our day as well as co-factors for potential health complications even unto potential death.

Exercise metabolism holds the key to creating better overall health. Turning on genetic values and genes that produce more mitochondria and GLUT-4 transport proteins.

Brain insulin resistance may be a major factor in dementia related problems including Alzheimer's.

If you like what I am doing and would like to give some support find the link on this podcast platform and send some vibes my way. I appreciate you listening and the fun that it has been thus far to produce a couple episodes.

Thanks!!!

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Misogi = "Water Cleansing"

Shinto practices include a pilgrimage to Shichimen which is in the Kanto region, west of Mount Fuji.

Outside magazine had the article with Kyle Korver and his misogi journey. Here is the link to the article: The One-Day-a-Year Fitness Plan - Outside Online

Our journey is difficult, but we can do difficult things. deciding a misogi was a non-prepared for single moment. This would be visualized but not prepared for. Though the Kyle Korver story displayed people who were in peak physical shape, neither of them were prepared to swim as much as they did. We can look at a misogi as a concept of a journey and take it. It does not have to be a physical task, but a moment that changes you forever and for the better.

Tao- "water is fluid, soft and yielding. But water will wear away rock, which is rigid and cannot yield. As a rule, whatever is fluid, soft and yielding will overcome whatever is rigid and hard." Taoism or Daoism refers to both a school of philosophy and a religion. The philosophy is all about living in harmony with everything.

Water consumption: 160lb person would drink between 64-80 oz. Take your body weight divide in half and convert the measurement from pounds to ounces. 160lb weight in half is 80 lbs. converted equals 80oz. 8-10 cups of water a day would be between 64-80oz. 1 cup of water is equal to 8 ounces. 8-10 times 8 ounces equals 64-80 ounces. As a reminder, the Harvard study reported that you can offset total water consumption by higher fluid containing foods.

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Elimination diets work but should be used as a strategy to break a cycle of health. Diets are not a long-term solution to a current health problem.

Fasting should be used with caution, if you have health concerns and are interested in the strategy of fasting, please seek medical advice. For some fasting can be beyond amazing. For others fasting will be intolerable. For women, it can be a dependent of the moment thing, this can cause some hormonal shifts and potential problems. But it is about how long the fast goes, is it during a menstrual cycle, etc.

Fasting for longer periods create a higher value of cellular autophagy. This strategy can also improve the way in which we understand hunger and give us some self-control.

4 pillars of health: Sleep, nutrition, exercise, mental/spiritual/social well-being.

Making and setting goals. Fail to plan, plan to fail. Utilizing our goals as achieving them against an obstacle.

Personal accountability vs. saboteurs.

Having a community backing you will be massive in helping you accomplish your goals, but you must be an adult. As a grown up it is important for you to not self-deceive, but rather look at yourself in the mirror and have honesty with yourself. get after it without all those excuses.

Go get some!!! you've got this!

Please let me know if you have any questions or concerns that I can address and share info with you!

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My story spans over the last 10-15 years. I have felt more recently a need to share my knowledge especially in a longer form way. This is a whole new thing to free my voice and just hit record and let it happen. As it is a new skill to acquire there will be production value and perhaps method of delivery not comparable to a pro podcaster. But to compare is to be a thief of joy. I am excited to share and give of what I understand.

Thanks for listening. I plan on releasing episodes close to 30-40 mins. Topics I intend to produce are all health related. Some may be on a particular element, concept of health and overall, well-being. The description with hopefully have show notes and extra content from the episode. I would love to interview in the future and have a guest join me and take time to bounce ideas off of one another. Time will tell.

Thanks again and as always go get some!!!

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Misogi Health and Fitness: Recent Episodes

Joshua Warner