Month: March 2017

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Podcast Ep11: Benefits of Fasting & Different Options

Burn It Nutrition Podcast

We shine the spotlight on Intermittent Fasting (IF) & Learn the benefits of fasting

it’s History & the some of the different methods

 Show notes for Episode #11

On today’s show, We will dive into the benefits of fasting & Learn a bit of it’s history, as well as going over the different methods and shine the spotlight on intermittent fasting (IF)

This is part 1 of our 2 part series on fasting, Next week we will go into the “Do’s & Dont’s” of Fasting and getting into fasted training.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!


Timed Stamp Show Notes

00:20= Intro

01:20 = Fasting – Natures method of Healing

03:42 = We turn through the pages of the History of Fasting

08:08 = The Benefits of Fasting, a real life Fountain of Youth

12:50 =MTOR, Autophagy & MCT Coffee and how they all come together

16:00 = Dont Overload the Body or it too may Crash, Give it the Break it Needs

19:47 = An Overlooked Benefit of Fasting

23:40 = Keto, Fasting and a walk in the park

25:48 = A spotlight into Intermittent Fasting

31:11 = Not everyone should be fasting, Are you Prego?

37:17 = Closing thoughts of part 1 of the Fasting series
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
  • Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
  • Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
  • Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.
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Podcast Ep10: Mental Game in a Body Transformation

Burn It Nutrition Podcast

Overcome the Mental Game involved in a Body Transformation

&  the Morning routine to help blunt Hunger

 Show notes for Episode #10

On today’s show, We will discover how to overcome the mental game that is involved in a body transformation.  As well as going over the morning routine to help get you through the everyday hurdles of dieting.

As well as going over the morning routine to help get you through the everyday hurdles of dieting.

We also learn how to make a Super-fueled MCT Coffee to help blunt your hunger!!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Mental Strength your X-factor

04:20 = Move with the End Goal in mind

06:35 = Food, is it the friend you have turned to in hard times?

13:30 = Learn to apply a Lifestyle not a Temporary Diet

16:07 = We are all human, Mistakes happen and that’s okay

19:20 = Don’t be the Victim in your Story

25:30 = Recipe for the day! we got a Super-fueled MCT Coffee

30:08 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Here is the link to the recommendations page to get the MCT oil and Collagen Protein mentioned in the show.
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Super Fueled MCT Coffee

Today, we will find ways to nourish our body and brain to allow us to strengthen our physical and mental abilities. We will be doing this by learning how to make a super-fueled  MCT coffee, giving our body the healthy fats and nourishment it loves without the insulin spikes.

This helps us get most of the benefits of regular fasting as well as getting more healthy fats into our day plus it tastes amazing and it’s super easy to make.

Replacing my breakfast with MCT coffee makes my mornings easier since I don’t have to spend extra time cooking myself breakfast. Remember our bodies have evolved to do just fine without breakfast. Even though the large cereal companies try to make you believe that breakfast is the most important meal of the day, which it is but it doesn’t have to be done right when you wake up.

I usually have my first meal around 2 or 3 since the MCT coffee helps blunt my hunger. But what is MCT oil – MCT is short for Medium chain triglyceride. Which are healthy fats that can come from coconuts or palm kernels. They are a clean and rapid source of energy that bypasses the digestive process and instead goes straight to the liver where it converts into the super fuel ketones.

So, let’s go over how to make this super-fueled warm and soothing drink!

Ingredients    (Serves 1 )

Super-fueled MCT Coffee

  • 8 – 10 oz Fresh Black Coffee
  • 1/2 – 1 tablespoon MCT oil
  • 1 tablespoon Grass-fed Butter (like Kerry-Gold)
  • 1 tablespoon Heavy Whipping Cream

Directions

  1. First, you will need to order a quality MCT oil which you can find on our recommendations page. Once that arrives, you will simply make a batch of coffee like normal but instead of adding sugar or creamers to it, we will instead make it into a coffee full of healthy fats to fuel your morning.
  2. Pour yourself a 8 to 10 oz cup of coffee in a non-styrofoam cup, you don’t want styrofoam since the MCT will dissolve it. Which will make a mess – so stick with glass.
  3. Once the coffee is poured add 1 tablespoon of MCT oil now if your new to MCT oil then start with 1/2 a tablespoon to allow your system to get used to this super fuel.
  4. Next, you will add 1 tablespoon of grass fed butter like the brand Kerry Gold. Then, add 1 tablespoon of heavy cream and blend it together, a spoon should do the job fine. Once nicely mixed simply enjoy!!

 

This will help you feel energized and allow you to continue to crush your day.

Now some anecdotal evidence has shown that some women feel better when they add a bit of protein into their mornings. But then some do just fine with a healthy fat filled MCT coffee, and there is nothing wrong with that. We are all made with our unique differences. So if you have found that a bit of protein makes you feel best then you can simply add some powdered collegan into your MCT coffee. Collagen is long chain amino acid that is helpful in the development of healthy skin, strong hair and proper building of connective tissue. The brand I recommend has 10 grams of protein in a pretty small serving that dissolves nicely into coffee with-out drastically changing the taste. So you can always see which version of MCT coffee you feel best on.

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Podcast Ep9: Electrolytes Key role in Health & Performance

Burn It Nutrition Podcast

Key Role Electrolytes play in our bodies & how to Upgrade your Performance, Plus a Spotlight on a misunderstood Energy Electrolyte

 Show notes for Episode #9

On today’s show, we will learn the key role electrolytes play in our bodies and how to set yourself up to have optimal levels and stay charged throughout your day.

We will do this by learning how to make a powerful electrolyte drink, as well as going over the history of salt and what the latest science says are its effects on hypertension.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Harnessing the Power of Electricity

03:00 = Importance of Replenishing your Electrolytes

09:42 = Magnesium an overlooked Mineral

14:48 = Potassium a Potent Electrolyte

17:43 = Sodium a crucial Energy Electrolyte and its History

23:00 = Salt a misunderstood mineral & its real effects on High Blood Pressure

33:08 = Recipe for the day! we got a Lemon Infused Electrolyte Drink

35:58 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Balc?, Arif Kadri et al. “General Characteristics of Patients with Electrolyte Imbalance Admitted to Emergency Department.” World Journal of Emergency Medicine 4.2 (2013): 113–116. PMC. Web. 9 Mar. 2017.
  • Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
  • Donald R. Davis, “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience February 2009 vol. 44 no. 1 15-19
  • Fox C, Ramsoomair D, Carter C. Magnesium: Its Proven and Potential Clinical Significance. Southern Medical Journal. 2001;94(12)
  • Aburto Nancy J, Hanson Sara, Gutierrez Hialy, Hooper Lee, Elliott Paul, Cappuccio Francesco P et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses BMJ 2013; 346 :f1378
  • “Nutrient Intakes Percent of population 2 years old and over with adequate intakes based on average requirement”. Community Nutrition Mapping Project. 2009-07-29. Retrieved2 015-10-16.
  • Volek, Jeff S., et al. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low-fat diet.” Lipids 44.4 (2009): 297-309.
  • Bloch, David. “Economics of NaCl: Salt made the world go round”. Mr Block Archive. Retrieved 2006-12-19.
  • Tiwari, Swasti, Shahla Riazi, and Carolyn A. Ecelbarger. “Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes.”American Journal of Physiology-Renal Physiology 293.4 (2007): F974-F984.
  • Schofield G, Henderson G, Crofts C. Beyond salt—where next for hypertension epidemiology? The Lancet. 2016;388(10056):2110-2111.
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Lemon Infused Electrolyte Drink

Today we will learn how to make a refreshing and electrifying drink that will spark our energy and replenish our electrolytes to have the energy to get things done.

This is especially useful for anyone starting a keto lifestyle since it will help with the fatigue that may come with the keto flu which can be felt in the first few days of going low carb.

This is because the hormone insulin is being lowered which will make the body flush out water and also some electrolytes which is why replenishing them is a smart idea to avoid that sluggish feeling. Which will usually go away on it’s on after the first few days.

But why feel sluggish at all if you can simply drink this super-fueled electrolyte drink. Which is also helpful for athletes who lose these key electrolytes by sweating during their training.

They can take it before during or after their workout to keep that energy going.

You will need to order Lite salt which is a mixture of sodium and potassium chloride as well as a magnesium liquid supplement like Natural Calm which you can find a link to at on our recommendation’s page.

once those arrive, here is what you do.

Ingredients    (Serves 6 cups)

Lemon Infused Electrolyte Drink

  • 5 Cups of Fresh Water
  • 1/2 cup fresh squeezed lemon
  • 1/2 teaspoon of lite Salt (720mg Potassium & 600mg Sodium)
  • 1/2 teaspoon of Pink Himalayan Sea Salt (840mg Sodium)
  • 2 tablespoons of Natural Calm (1050mg Magnesium)
  • 1 teaspoon Powdered Erythritol

Directions

  1. Get a large jug and add 5 cups of fresh water to it, then squeeze some lemons to get about 1/2 cup worth of fresh lemon juice and add to the water.
  2. Next, get 1/2 teaspoon of the lite salt to add potassium to the water, then add 1/2 teaspoon of quality salt like pink Himalayan salt to the mix.
  3. Then, add 2 tablespoons of the liquid magnesium like natural calm, and follow that with 1 teaspoon of powdered erythritol then simply stir until everything has mixed well and enjoy!!

     

    These recipe makes 6 cups so you can split it with your workout partner or save some for later.

     

    This will be a better way of replenishing your electrolytes to recharge your body or avoid that sluggishness that may come with a keto-adaption.

    Now if your getting your Potassium and magnesium from another supplement maybe in a capsule form, you can still just make a version of this drink by simply using the quality salt and fresh lemon, water and simply get the other key electrolytes in their capsule versions.

    Also, coconut water has shown to be a great natural source of replenishing your electrolytes but it’s usually too high in sugar to fit a low carb lifestyle but another thing to keep in mind if your ever stranded on a deserted island