A bubble bath of endorphins, dopamine, BDNF for our brain when we exercise?

I think we all have been in a place where we’re supposed to get our butt off the couch to work out, but we just don’t want to. But when we fall back on discipline to get it done anyway, we always feel better. But did you know there is some science behind why we feel better afterwards? Apart from just because “we did it”? Did you know that you might actually be helping your brain? Improving learning capabilities and better help manage emotions?

Science has emerged greatly on this subject and there is still so much more research to do. But every time we move our body and get our heart rate up creating good blood flow… it’s like giving your brain an amazing bubble bath of neurochemicals!  We start releasing dopamine, endorphins, growth factors and probably one of the most important is BDNF! Brain-derived neurotrophic factors stimulate neurogenesis! You’ve probably heard about neuroplasticity (new connections/rewire), well neurogenesis is the process where we make new brain cells!

“Perhaps the most impressive success story connecting exercise to improved brain function is the Learning Readiness Physical Education Program, founded as the Zero Hour PE program at Naperville Central High School in Chicago in the 1990s (5). The original purpose of the program was to examine whether working out before school would improve a student’s learning capacity in the classroom. Since the program’s inception and through its evolution, students in this school district now rank among the fittest and smartest in the nation.

In fact, this district’s eighth graders have outperformed the US national average on the Trends in International Math and Science Study (TIMMS), even beating out many students in China, Japan and Singapore who have traditionally outranked American students. So what is going on?” Check out this blog from NASM https://blog.nasm.org/fitness/boosting-brain-fitness-understanding-brain-exercise-connection 

Okay, so how much exercise do you need to start up the whirlpool and get those bubbles going to nourish the brain? From the same blog as noted above, they reiterated the following – 

“Low-to-moderate intensities of cardio stimulate increases BDNF, but little increases in IGF-1. By comparison, moderate-to-vigorous intensities of cardio (> 65% of VO2max) increases levels of BDNF, VEGF, FGF-2, IGF-1, and even human growth hormone (HGH) which contributes to building brain mass. Resistance training performed two times a week also demonstrates increases in BDNF, VEGF, FGF-2, IGF-1 and HGH. Exercising daily versus on alternate days results in greater increase in BDNF (150% v. 124%), but levels become equal after about four weeks of training (10). Exercise also improves the efficiency of our BBB and promotes greater balance between many of our brain’s neurotransmitters like serotonin, dopamine, norepinephrine, glutamate and GABA, which will positively affect moods and cognition. Although much research points towards 30-minutes of exercise, two to three times a week, John Ratey, author of Spark and A User’s Guide to the Brain (3, 11), cites that just eight to twelve minutes a day of exercise that evokes a sweat and labored-breathing (i.e., approximately 60% of maximum heart rate or higher) is adequate to demonstrate increase in many of these compounds like BDNF.”

The only thing I don’t recommend from their blog is consider an alternative to the fish oil they recommend. The Medical community (especially Cardiologists) has started to change their stance on recommending fish oil as the ratio of saturated fats vs omegas is out of balance. The saturated fats are clogging up the arteries. Why is that important to know? Carotid arteries supply 80% of the blood flow to your brain (you can feel them on the sides of your neck) and the vertebral arteries supply 20% run up the spinal column up into the brain. Because the brain relies on only two sets of major arteries for its blood supply, it is very important that these arteries are healthy. Often, the underlying cause of a stroke is carotid arteries blocked with a fatty buildup, called plaque. It is imperative (literally) to have healthy cholesterol. And they are finding that about 50% of those with normal cholesterol levels, still have plaque build-up. A huge part is due to the high saturated and trans-fat consumption (processed foods, processed meats, dairy, vegetable oils, and egg yolks). Not all fats are created equal folks. A lot of people are just as confused about fats as they are carbohydrates. We absolutely need fats, just the right ones. Topic for a different day that I’m happy to help with. In the interim, 1 Tablespoon of Ground Flaxseed every day is excellent to get your omegas (essential). It’s actually a superstar superfood. Focus on avocados, nuts (like walnuts), seeds (like pumpkin and chia seeds) or an algae supplement! Amazing for brain power! All of the nutrients derived from fish can be obtained from plant sources without the mercury, dioxins, PCBS, microplastics, and other toxins, parasites, rancidity, and environmental degradation.

Another cool article if it’s of interest – https://dana.org/article/how-does-exercise-affect-the-brain/ 

Side notes as I had someone ask about olive oil. We know Whole foods are good; partial and processed foods are not. So, oil is not a whole food, it’s the fatty part of what was a whole food. So instead of olive oil, eat the olive. Instead of avocado oil, eat the avocado, instead of coconut oil, eat the coconut. You get the gist. Don’t be afraid of plant-food fats! WE NEED THEM! The fat from the whole food is good for us, just not when a factory processes it into just a concentrated fat. Plus, if you are watching your cholesterol and/or waistline, oil is extremely calorie dense, not nutrient dense surprisingly. Oil contains very little micronutrients with only (sometimes) a little bit of omega 3, but highly dense in saturated fats. Yes I am happy to discuss the Mediterranean diet too. It wasn’t the olive oil contributing to health…

Move your body folks! Increase your cognitive function, better memory, learn quicker, and boost your feel good chemicals!

Are you someone that cannot consume dairy (whey or casein protein), or simply looking for a plant-based protein powder, but not sure how it all stacks up? Even though we should try to focus on mostly consuming nutritious whole foods, sometimes on the occasion a post-workout protein smoothie may be in order if one is short on time.

What are some of the experts saying?

It appears that leucine (one of the BCAA) is the key amino acid for stimulating muscle protein synthesis. 

“many nutrition researchers now believe that the leucine content in any given protein intake is the rate-limiting factor in terms of maximizing muscle protein synthesis within the capacity of skeletal muscle, rather than simply the total amount of protein ingested”. (1)

Let us look at rice protein for an example.

“rice is an intermediate-speed leucine-poor protein, though the rise in leucine in the bloodstream appears quickly after consumption of rice protein; large doses of rice effectively stimulated muscle protein synthesis to the same extent as a higher-quality protein when matched for leucine content (63). Therefore, the leucine content of the protein, and possibly the speed of leucine delivery, appears to be the determining factor for acute changes in maximal stimulation of muscle protein synthesis.” (2)

The NSCA is referring to a study that goes on to say, “the purpose of this study was to investigate the effects of higher doses of rice protein compared to equally high doses of whey protein on skeletal muscle hypertrophy, lean body mass, strength and power when given following 8 weeks of periodized RT in those individuals with previous RT experience.” And they found no difference between the whey protein group and the rice protein group. (3)

There is your answer! Just remember, more is not always better!

It is important to be careful and check any supplement(s) to ensure they do not encompass harmful preservatives, artificial dyes, and other things that may hinder the muscles and/or the rest of the body systems. This may not be favored by all, but I tend to gravitate towards the Organic NutriBiotic Raw Rice Plain Protein. It is naturally Gluten-Free, Non-GMO, No Pesticides, Herbicides, or PCBs. Rice protein such as this is easily digestible with high-quality occurring amino acids including the important BCAA. One could try a post-workout smoothie including – Rice protein, Oatmeal, Ground Flaxseed, Chia Seeds, Kale, Spinach, Banana, and lots of Berries!

Protein from rice? How does that work?

Well, “NutriBiotic Rice protein is produced by means of a unique enzyme process. A proprietary blend of organic plant enzymes is used to separate the fiber and carbohydrates from the protein portion of the whole grain, sprouted brown rice. Low temperatures used during the processing prevent denaturing of the amino acids. NO CHEMICALS are used at any time.” (4)

Enjoy!

References:

• NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 238
• NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 212
• PubMed: Nutrition Journal 2013; 12: 86 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
• Rice Protein: NutriBiotic.com 

Day 24: I’m surprised how I’m feeling about it. 

Since I’m me. I go by my own rules. I’m following the listed to-do’s and have maintained this 75 Hard with my own twist (I didn’t take the ‘hard’ out, just different) and it hasn’t been hard per se, because of how I’m looking at it. Perspective and mindset are everything. I’m digging it. But here’s the thing, I’m a Coach, I’m comfortable with who I am, I know how to scale my intensity and recovery practices to make this work. I can see where this would be hard for folks that don’t necessarily have that gauge or don’t have the flexibility in their schedules like I do. Nor do I have kiddos to chase, so I have a few hurdles already out of my way. 

I read his book in the first few days and it was pretty decent. The 75 hard podcast didn’t fire me up as I’d hoped, but I could see how it could others. He’s a cool dude for sure. Still wanted to give it a whirl. For his book, I don’t necessarily agree with everything he says or does (especially nutrition), but it’s rare that I agree with everyone on everything. So that is nothing new. However, I can appreciate differences and that is what makes it interesting. I could understand his perspectives on things for him personally because of where he was coming from, so I can respect that. Plus, this really helped him. He did a good job shedding light on “why” he chose those pillars. After reading his book, it’s obvious he has worked his ass off in many components of his life, so major kudos to him (not just in his personal fitness/wellness journey). Seems like a respectable human. I do like the list he put forth and could see how reading the book before doing 75 Hard could be helpful to some that want to try it. I could see where some people may love it, and it may not be right for others.

One of the things I adjusted was “read 10 pages every day”. To me that is easy, so to up the ante, in addition to reading, I’ve asked myself to share on social media a story or post that I think could be valuable and hopefully helpful to others in our world at least once a week. Just trying to do my part, ya know? I’m not necessarily dieting, just no crap. I’m focusing on how I can best fuel my body to make it the most optimal healthy machine. I’m not even missing my mid-week Margarita, ha! So no alcohol, no problem, it will only help my performance. Another one that is easy, I typically drink a gallon of water a day anyway, I just had to measure it a couple times just to make sure. With extra physical activity, you tend to consume more water naturally, so that works. Where I’m training more, this was a good time to transition into hypertrophy. And I love that I go outside everyday for something, a nature walk, kiting, running, whatever. Movement is medicine, I’m not mad about it. So, keeping the daily checklist in check, it’s all good! 

So that’s my update! 

And More!

Most of us have heard of how ginger can assist with nausea and an upset stomach. But what about ginger’s anti-inflammatory properties that help soothe sore muscles after a hard workout?

Take a quick listen to this 62-second clip from Dr. Mike Clark, Chief Science Advisor and Founder/Previous CEO of the National Academy of Sports Medicine (NASM) who succinctly shares more on how we can do so! https://www.youtube.com/watch?v=gEGx5OdOIn0 . It’s worth the watch!

Plus, ginger can be supportive in many other regards! Ladies, ginger can also be helpful for easing menstrual pain; likely as effective as some of the over-the-counter options.

Check out this article from Dr. Josh Axe as it relates to the 12 benefits of Ginger for our body and brain!

Enjoy!

Good energy and good health to you! Stay cool, don’t forget to breathe, love yourself, move that body, and eat well!

Do you or know someone that has Low Back Pain, but findings have been inconclusive? Not really sure why it hurts?

This could be something contributing to it. Listen to these super quick clips below…

And try not to be uninterested by the clip titles, and here is why...

They are finding out now that half of patients even with “ideal cholesterol” with no symptoms of any sorts have underlying risks that effect not just the heart, but our brain (stroke, Alzheimer’s), and sexual disfunction (ED)…It’s all connected, and this is why I want people to know about how circulation can affect the back creating pain. It can be a big deal. They are finding by the age of 49 years, 97% of discs showed at least Grade II degeneration for those eating the SAD.

And yes, there are ways to help this! Just a side note – I have even read pieces of autopsy reports from so-called healthy skinny marathon runners who have dropped dead of a heart attack (RIP)… I’ll post an article about people having so-called normal cholesterol levels contributing to underlying heart and other organ risks below the video clips if it’s of interest.

1.) https://youtu.be/Ndqn2cQ1t5w

2.) https://youtu.be/vG44nMXpTrQ

https://www.cardiosmart.org/news/2017/12/half-of-patients-with-ideal-cholesterol-have-underlying-heart-risks.

There are some really great books out there that can help steer folks in the right direction. Even our local Cardiology Center includes a program that is helping people reverse heart disease (which help our other organs) with just certain lifestyle practices. If you want a couple books to read, message me and I’ll shoot you some names. If you need other resources, let me know. I want people to have good quality of life man! Like anything, reach out to your doctor, review these clips from Dr. Greger with them.

P.S. Did you know that having low Vit D may also be a contributor to LBP? Have you checked your levels lately with your doc?