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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
  • “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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Podcast Ep8: Ways to Improve Recovery

Burn It Nutrition Podcast

Effective strategies to Upgrade your recovery

& Enhance your Physical Performance

 Show notes for Episode #8

On today’s show, we learn what the science says is best to do pre and post-workout performance.

As well as going over effective methods to upgrade your recovery to improve your physical abilities to help you reach your goals.

We also learn how to make Roast Beef Bacon Roll-ups, a fast and on the go snack!

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 = Stretch beyond your comfert zone

04:12 = An outdated practice

09:55 = How Nature warms-up

11:45 = How to implement Dynamic Stretching

15:45 = Over Training a Real thing

21:20 = Upgrade your Recovery

23:48 = Cryotherpy, A love hate relationship

29:25 = SMR and Foam Rolling

36:06 = Sleep a Key Recovery Factor

38:45 = Recipe for the day! we got Roast Beef Bacon Roll-ups

41:15 = 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:

  • Simic L1, Sarabon N, Markovic G. “Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review.” Scand J Med Sci Sports. (2013) Mar;23(2):131-48. doi
  • Rosenbaum, D. and E. M. Hennig. 1995. The influence of stretching and warm-up exercises on Achilles tendon reflex activity. Journal of Sport Sciences vol. 13, no. 6, pp. 481–90
  • Page, Phil. “CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION.” International Journal of Sports Physical Therapy 7.1 (2012): 109–119. Print.
  • Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS ONE 10(9): e0139028.
  • Cheatham, Scott W. et al. “THE EFFECTS OF SELF?MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.” International Journal of Sports Physical Therapy 10.6 (2015): 827–838. Print.
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Podcast Ep7: Ketones – Powerful Superfuel

Burn It Nutrition Podcast

We dive into the benefits of Ketones an Untapped Superfuel and their Benefits

 Show notes for Episode #7

On today’s show, we will learn about an untapped super fuel that many are not aware of.

A forgotten energy source that is showing to have exciting physical advantages

We dive into Ketones and get a glimpse of their benefits.

We also learn how to make a Spanish classic Chorizo and Eggs.

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 = Feeding our brain

02:35 = Recap of Episode 3

04:20 = Ketones, A Forgotten Super Fuel

09:35 = Limitless cognative abilites

10:50 = Respiratory Quotient Improvments

12:20 =Ketones enter the Brain

14:45 = Anti-catabolic Muscle-Sparing effect

18:25 = Ketones and Head Trauma

24:20= Ketones and  Alzheimers Disease

30:15= Keto an emerging tool against Cancer

34:30 = Recipe for the day! we got a Spanish classic, Chorizo & Eggs

36:30 = 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:

  • Paoli A, Rubini A, Volek JS,Grimaldi KA. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67:789–796.
  • Prins, M. L., Lee, S. M., Fujima, L. S., & Hovda, D. A. (2004). Increased cerebral uptake and oxidation of exogenous ?HB improves ATP following traumatic brain injury in adult rats. Journal of neurochemistry, 90(3), 666-672.
  • Xiong, Y., Gu, Q., Peterson, P. L., Muizelaar, J. P., & Lee, C. P. (1997). Mitochondrial dysfunction and calcium perturbation induced by traumatic brain injury. Journal of neurotrauma, 14(1), 23-34.
  • Gano, L. B., Patel, M., & Rho, J. M. (2014). Ketogenic diets, mitochondria, and neurological diseases.Journal of lipid research, 55(11), 2211-2228.
  • Kashiwaya, Y., Takeshima, T., Mori, N., Nakashima, K., Clarke, K., & Veech, R. L. (2000). d-?-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease.Proceedings of the National Academy of Sciences, 97(10), 5440-5444.
  • Van der Auwera, I., Wera, S., Van Leuven, F., & Henderson, S. T. (2005). A ketogenic diet reduces amyloid beta 40 and 42 in a mouse model of Alzheimer’s disease.Nutrition & metabolism, 2(1), 1.
  • Phinney, Stephen D.; Horton, Edward S.; Sims, Ethan A. H.; Hanson, John S.; Danforth, Elliot; Lagrange, Betty M. (1980). “Capacity for Moderate Exercise in Obese Subjects after Adaptation to a Hypocaloric, Ketogenic Diet”. Journal of Clinical Investigation. 66 (5): 1152–61.
  • Warburg, O. (1956). On the origin of cancer cells.Science, 123(3191), 309-314.
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Podcast Ep6: Fat Fueled Athletes & The Deadlift

Burn It Nutrition Podcast

Are you really challenging yourself?

&

An in Depth look into the Champion of all exercises, the Deadlift.

 Show notes for Episode #6

On today’s show, we learn the importance of setting goals that truly challenge us.

We get a glimpse into the challenge two brave athletes took on that many of us wouldn’t even consider.

We also go into a breakdown of the champion of all exercises, the Deadlift.

I also go over this recipe that allows us to enjoy a refreshing version of the traditional Hawaiian Poke Bowl.

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 = Are you truly challenging yourself?

02:50 = A Journey of two Brave Athletes.

12:50 = My own set Challenge I took on.

16:13 = What will be your Personally Set Goal?

17:29 = The Champion of all exercises, The Deadlift.

27:10 = Other factors to consider for the Deadlift.

29:18 = Recipe for the day! we got a Keto Poke Bowl.

32:00 = 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:

  • If you want to learn more about the two brave athletes featured in this episode, then visit their page at www.FatChanceRow.org
  • Gotshalk, L. (1984). Sports Performance Series: Analysis of the deadlift. Strength & Conditioning Journal, 6(6), 4-9
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Podcast Ep5: History of Exercise & National Health

Burn It Nutrition Podcast

The History of Exercise & Training Methods

Plus Where our Health Ranked as a Nation

 

 Show notes for Episode #5

On today’s show, we take a tour through the ages to see the progression of how our ancestors worked out for their summer body,

Learning their own training methods and finding ways to implement them into our lifestyle.

We also go into the recent 2016 study that ranked the health of the children of 50 countries around the world, you may be surprised by where we stand.

I also go over a recipe that allows you to have a version of those savory mashed potatoes we all love and grew up with.

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

01:23 = Learning from our Past

02:40 = We begin the tour through the History of Exercise

05:50 = Fast forward into an agrarian society

07:00 = The Empires Prepare for Battle

10:50 = The Middle Ages

12:15 = The Spaniard

13:10 = The rise of the Industrial Revolution

14:10 = Enter the Modern Era & a Spotlight into one of the Greats

20:50 = Breakdown of the Training in 5th Stage Keto

25:20 = The Results of the new Study are in!

32:40 = Recipe for the day! we got Buttered Steak & Cauliflower Mash

35:21 = 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:

  • Anderson, J.K. (1985). Hunting in the Ancient World. Berkeley, CA: University of California Press.
  • Garnsey, P. (1999). Food and Society in Classical Antiquity. New York: Cambridge University Press.
  • Link to the Study Referenced in this episode