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07 Aug

Posted at 17:08h in Articles, Fitness by

Goal: Reset your nervous system, build resilience, and transform stress into clarity, vitality, and deep presence.Foundational PillarsAutonomic Nervous System RegulationNeuroendocrine SupportPsychological ProcessingSomatic IntegrationLifestyle & Environmental OptimizationSpiritual & Consciousness Work HRmax = 220 – Age Daily Core Protocol Morning Wake Time: Consistent circadian rhythm (same wake-up time daily)Sunlight: 10–20 mins natural sunlight within 30 mins of wakingBreathwork: 5 min box breathingExercise: 30-45 min cardio or resistance trainingAdaptogens:Rhodiola Rosea (200 mg) Mon-FriSchisandra 1,000 mgHoly Basil 500 mgPhosphatidylserine 100 mgMid-dayWalking: 10–20 min post-lunchVagus Nerve Stimulation: 2 min of TruvagaMeditation: 10 min with theta wave 432 Hz soundEvening Last Meal: 3 hours before bedtimeVagus Nerve Stimulation: 2 min...

10 Dec

Posted at 02:35h in Articles, Fitness by

Heart rate zones are powerful tools for optimizing your workout intensity and achieving your fitness goals. By calculating percentages of your maximum heart rate (HRmax), these zones provide a clear picture of how your body responds to exercise. Whether you’re looking to burn fat, build endurance, or improve cardiovascular fitness, this guide will help you understand the benefits of each zone and how to use them effectively in your training.What Are Heart Rate Zones?Heart rate zones are ranges of heart rates that correspond to different levels of exercise intensity. These zones are typically expressed as percentages of your maximum heart...

22 Nov

Posted at 05:27h in Articles, Fitness by

Proper hydration is essential for athletes to maintain performance, prevent dehydration, and optimize recovery. These guidelines provide evidence-based strategies tailored to endurance athletes and those engaging in prolonged physical activity.Pre-Exercise HydrationConsume 5–7 mL/kg of fluid containing sodium (20–50 mEq/L, equivalent to 460–1,150 mg/L, or 1.2–2.9 g/L of sodium chloride) at least 4 hours before an event or training session.1If you fail to produce urine or notice dark, concentrated urine, drink an additional 3–5 mL/kg of fluid within 2 hours before the activity.1Hydration During ExerciseCompositionOpt for a hypotonic carbohydrate-electrolyte solution2 with the following components:Carbohydrates (CHO): Use multiple-transportable carbohydrates (MTC), such as a mix of glucose and fructose or...

18 Nov

Posted at 19:09h in Nutrition by

A heart-healthy diet varies from person to person, as individual needs depend on factors such as health conditions, food sensitivities, specific nutrient requirements, and inflammation levels. However, adopting a few core principles can provide a solid foundation for improving cardiovascular health. Your food choices significantly impact cholesterol, blood pressure, and inflammation, and these foundational guidelines provide a helpful framework for supporting a healthier heart.Fats: Choosing the Right OnesNot all fats are harmful; in fact, some are essential for heart health. The key lies in distinguishing between healthy fats and unhealthy fats.Healthy FatsMonounsaturated Fats:Sources: Olive oil, avocados, nuts (macadamia nuts, pistachios,...