🗞 LiveTo120 Weekly Newsletter | Edition No. 012

The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.

Jun 01, 2023

Wednesday, May 31st, 2023

Hello Friends,

Welcome to the twelfth edition of the #LiveTo120 Newsletter! We hope you're enjoying your subscription to our Life Aesthetics Substack, and we have another awesome weekly newsletter for you ahead.

In this week’s edition…wait wait wait, do you have a hot coffee poured?

If not, go make one right now before continuing your read today as you deserve a few moments of joy with these words of wisdom we’ve written below.

Speaking of coffee, this week we dive into whether your morning espresso is helping you #LiveTo120 or if it’s a Gut Punch to your health that you need to re-froth.

While you’re waiting for it to brew, drop down and give us 20 push-ups and get your blood flowing and heart racing as this edition is going to “pump” you up, especially when you get to our supplementation section where we break down why Arnold once claimed that the ‘Pump’ was better than sex itself - his words not mine.

We actually promise this edition will keep you on the edge of your heels. Or is it toes? We just finished writing our fitness section highlighting the anatomy of the perfect running stride and we’ve got ourselves all confused on how that phrase is supposed to sound.

Okay okay, jokes aside you’re going to love this week’s edition and we’re seriously grateful for each and every one of you. Thanks for being such an incredible community.

Enjoy the edition, and check your inbox next week for edition No. 013.

Sending the best of vibes,

- Jodii & Matthew

📍 Before we dive in, take a moment to make yourself comfortable and relaxed.

⏳ We have about 10-15 minutes of reading ahead, but if you prefer, there's also an option to listen to this episode via audio at the top of the newsletter.

▶️ You can even try listening on 2x speed for a speedy and efficient experience.

🥞 Nutrition & Diet - Food Traditions, Heartwarming Yes, Healthwarming, No.

Food and culture are entwined in a manner that often defies reason. The things we eat, the manner in which we prepare them, and the circumstances in which we consume them can all be traced back to the traditions of our ancestors.

These food traditions, while often heartwarming, can pose a significant challenge to our health and well-being in the modern world.

One place that provides a poignant example of this dichotomy is Newfoundland, where I (Matt 👋🏽 ) was born and raised.

Here, a history of cold winters and limited resources led to a reliance on calorically dense and fatty foods to sustain life.

Fish and chips fried in oil, sugary treats from grandma, and butter-laden baked goods became staples, not just for their sustenance, but for their comforting familiarity and their place in the communal experience.

In the early days, these foods played a crucial role in survival.

They provided the dense calories needed to weather the cold winters, the energy required to work in physically demanding occupations, and an avenue for the expression of familial and communal love. These foods became traditions, cherished for their capacity to comfort, foster togetherness, and link generations.

But, as with all things, context matters.

The same food traditions that were once vital for survival, are now, in our era of plenty, contributing to a plethora of health issues.

We live in an era where food scarcity has largely been replaced with overabundance. The internet has made information and resources readily available, and yet, many remain wedded to unhealthy food traditions, partly out of habit and partly due to cultural and familial expectations.

So, how does one navigate these traditions while prioritizing health?

It's not about discarding these traditions entirely but about adapting them in ways that honour our health and our heritage. This balancing act is easier said than done, but by being mindful, creative, and sometimes a bit brave, it's possible to make small changes that can have a big impact on our health.

Take, for example, the tradition of adding sugar to everything. This is not unique to Newfoundland but is a common thread in many Western cultures. The sweet taste of sugar is comforting and addictive, and it's often used as a means of expressing love and care.

But excessive sugar consumption is linked to obesity, diabetes, heart disease, and numerous other health issues. To navigate this tradition, one could start by gradually reducing the amount of sugar used in recipes, replacing refined sugar with healthier alternatives, or exploring the natural sweetness of fruits and other whole foods.

Frying foods in oil is another tradition that many cultures share. While fats are a necessary part of our diet, the type of fat and the manner in which it's consumed can have significant implications for our health.

Instead of deep-frying foods, try baking, grilling, or steaming. If oil is needed, opt for healthier versions like olive oil, avocado oil, or coconut oil, and use them sparingly.

It's also worth examining our portion sizes, another aspect of our eating culture that has spiralled out of control over the decades. What was once a heaping plate of food for a family to share, has now become the expected portion for one person. By being mindful of our portion sizes and focusing on quality over quantity, we can enjoy our food traditions without over-indulging.

Managing familial and cultural expectations can be one of the most challenging aspects of transforming food traditions. Food is often a centerpiece of social gatherings, and not partaking in certain dishes or traditions can be seen as a rejection of one's roots or community. However, it's essential to remember that our health is our responsibility, and while we should respect our heritage, it should not come at the expense of our well-being.

Approach these situations with openness and honesty. Explain to your family or friends your reasons for wanting to modify these food traditions. Use it as an opportunity to educate them on the health implications of certain foods and cooking methods. Invite them to join you in this journey of discovery and transformation, and who knows, you might just inspire them to adopt healthier habits too.

This isn't to say that you should never indulge in these traditional foods. After all, food is more than just sustenance; it's also a source of pleasure and an integral part of our cultural identity.

Enjoy these foods on special occasions, savoring every bite, fully present in the moment. Remember, it's what you do consistently that matters, not what you do occasionally.

In addition to adapting existing food traditions, it's also worth exploring new food cultures and traditions. Many traditional diets from around the world, such as the Mediterranean diet or the traditional Japanese diet, are renowned for their health-promoting properties.

Incorporating elements from these diets can add diversity to your meals and provide a broader range of nutrients.

While it's easy to point fingers at cultural and familial traditions for our health problems, it's crucial to acknowledge the role of the broader food environment. We live in a world where processed, unhealthy foods are cheaper and more accessible than fresh, wholesome foods.

Our busy lifestyles often leave little time for cooking, and food marketing often emphasizes convenience and taste over health.

In this context, it's crucial to advocate for healthier food policies and environments. This could be through supporting local farmers, choosing organic or sustainably produced foods, promoting nutrition education, or advocating for policies that make healthy foods more accessible and affordable.

Food traditions play a vital role in our cultural identity and our sense of belonging - and no one knows this better than myself having been a Coach for 10+ years and growing up in Newfoundland.

However, in our modern world of overabundance, many of these traditions are no longer serving our health. By being mindful, adaptable, and courageous, we can transform these traditions to align with our health goals, while still honoring our heritage.

This transformation requires patience, creativity, and often, a willingness to swim against the cultural current. It may not always be easy, but it's a journey worth undertaking.

After all, what better way to honor our past and our future than by nurturing our health and the health of our loved ones?

It’s time to change how we feel about traditions, but never confuse this with letting them vanish into history as much as reimagining them for a world more conscious.

💣 Knowledge Bomb - Pump, Pump, Pump it Up - Antibiotics in Meat

It's a troubling revelation, but the truth is that much of the meat we consume today is far removed from the wholesome, farm-raised products of yesteryear.

The industrialization of the food industry has resulted in the widespread use of antibiotics and hormones in livestock, a practice driven by the desire for increased yield and profit, often at the expense of animal welfare and consumer health.

Let's start with antibiotics.

Overuse of antibiotics in livestock is a ticking time bomb for global health. These drugs are frequently administered to prevent diseases that can run rampant in the cramped and unsanitary conditions of factory farms.

The issue? The overuse of these antibiotics breeds antibiotic-resistant bacteria, a concern that the World Health Organization has deemed a global health emergency.

These antibiotic-resistant bacteria can make their way into our bodies when we consume meat from treated animals. Not only can this lead to antibiotic-resistant infections, but it can also disrupt our gut microbiota, the community of beneficial bacteria in our gut that play a vital role in our health. They aid digestion, produce vitamins, support our immune system, and even influence our mood and behavior.

Research suggests that consuming meat from animals treated with antibiotics can negatively alter our gut microbiota. This disruption has been linked to numerous health issues, ranging from obesity and allergies to mental health disorders.

The full extent of these health effects is yet to be discovered, but the initial findings are concerning.

Now, onto hormones. Much like antibiotics, hormones are used in livestock to increase yield - specifically, to promote faster growth or increase milk production. Hormones can disrupt our endocrine system, which regulates a myriad of bodily functions, including growth, metabolism, and reproduction.

The consumption of hormone-treated meat has been linked to early puberty, reproductive health issues, and potentially even cancer.

Additionally, we should consider the ethical and energetic implications of consuming meat from animals raised in such conditions.

Many spiritual and holistic health traditions believe that the energy of the food we eat impacts our own energy. Consuming meat from stressed, poorly treated animals could potentially affect our well-being on a deeper, energetic level.

So what can we do about this?

Firstly, I advocate for a mindful approach to meat consumption. That's not to say you should eliminate meat completely from your diet - when sourced responsibly, meat can provide valuable nutrients like protein, iron, and vitamin B12.

However, it's essential to be selective about the quality of meat you consume.

Choose organic, hormone-free meat whenever possible.

This not only reduces your exposure to antibiotics and hormones but also supports more humane and environmentally friendly farming practices.

Organic farmers are required to provide animals with access to the outdoors, fresh air, and sunlight, and they are prohibited from using antibiotics and hormones.

It's crucial to remember, though, that not all organic labels are created equal. Standards can vary greatly between countries and certification bodies.

Do your research and find out what standards apply in your country and what each label really means.

Likewise, it's important to avoid fast-food chains and restaurants that are likely to use low-quality meats.

The harsh truth is that if a meal deal sounds too good to be true, it probably is. In an industry where profit margins are often razor-thin, businesses are likely to cut costs wherever they can - and meat quality is often the first to suffer.

The chances are that the chicken in your fast-food sandwich is far from the healthy, quality protein source your body needs.

Instead, seek out restaurants that source their meat responsibly, or better yet, prepare your meals at home using quality ingredients.

Learning to cook from scratch not only gives you complete control over what goes into your food but also allows you to appreciate the quality and flavor of good ingredients.

Finally, consider reducing your meat consumption. This doesn't mean you need to go vegan or vegetarian (unless you want to) but consider incorporating more plant-based meals into your diet. This is good for your health, good for animals, and good for the environment. There are plenty of delicious, protein-rich plant foods out there that can provide a good balance of nutrients.

By choosing to eat less but higher quality meat, you send a powerful message to the food industry about the kind of practices you want to support. As consumers, we vote with our wallets, and collectively we have the power to shift demand and drive change in the industry.

It's important to be mindful of where our meat comes from and how it's produced. The consequences of widespread antibiotic and hormone use in livestock are far-reaching and still not fully understood.

By making informed choices about our meat consumption, we can protect our health, support animal welfare, and promote more sustainable and ethical farming practices.

📝 Featured Recipe - Muscle Mango Madness Sorbet

I’ve never been a big fan of Mango - but that all changed last week. Jodii brought me a bowl of her Peanut Butter Mango Sorbet and I was hooked.

You could say I went mad for mango and I’ve been experimenting all week with new recipes. I had never realized how creamy mango blends nor how versatile it was with adding various flavour profiles and textures.

So far, this one has topped our ratings and we infused it with protein for the perfect macro profile.

Macronutrient & Calorie Breakdown (Makes 2 Servings)

Total Batch Fat 7.5g | Carbohydrates 60g | Protein 40g
Per Serving Fat 3.75g | Carbohydrates 30g | Protein 20g

Ingredients:

250g Frozen Organic Mango
125g Unsweetened Organic Almond Milk
30g PB2 Powdered Low-Fat Peanut Butter
40g Beyond Yourself Vegan Protein (Peanut Butter Flavor)
1/2 tsp Sea Salt
1 tsp Vanilla Monk Fruit Syrup Sweetener

Instructions:

Place all ingredients in a food processor or blender, and blend for 3-4 minutes.
Pour the mixture into a glass food storage container and freeze for 30-45 minutes.
Remove from freezer, top with crushed peanuts and enjoy.

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🏋🏼 Movement & Fitness - Coaches Journal: Shakespeare Runs a Half Marathon

I’ve learned to appreciate that the art of Running is more than merely an exercise; it's an intense exploration of physical stamina, mental grit, and inherent resilience.

The individuals who step up to participate in competitive running; such as marathon training, elevate this test to an extraordinary height as the preparation in itself is a distinctive journey that demands meticulous planning, rigorous discipline, and unwavering commitment.

A close friend of mine, let’s call him, “Shakespeare Doe” (simply sounds better than <Harry, Jim, Joe), is a hardworking entrepreneur and a brand new father of two. Despite his demanding life, he recently made the daring decision to face the challenge of a half marathon in Kelowna, BC.

Initially, Shakespeare was inclined to take a laid-back approach and "wing it," but it didn't take long for him to realize the seriousness of preparing for such an endurance event.

One day during a gym session together a few weeks ago, he asked for my guidance and I was humbled to be in his corner for this goal.

In essence, getting him race-ready is a tightrope walk of physiological factors.

It's a careful orchestration of enhancing his cardiovascular stamina and fortifying his musculoskeletal structure all at once behind the scenes of what he considers to be ‘his program’.

And no, simply winging it was not an option; it would have been a perilous mistake.

The approach required is far more intricate than just lacing up shoes a bunch of times and running in circles.

It demands an understanding of the physiological strains of long-distance running events and formulating a plan to effectively manage them.

Marathons, as you might infer, are tests of endurance. They call for your heart, lungs, and muscles to sustain intense effort over an extended period. The marathon is a formidable 42.195-kilometer (26.2 miles) event, while a half marathon, logically, is half this distance.

Over the preparation period, one must prepare the body to adapt to this type of stress by increasing its cardiovascular efficiency and muscle endurance.

However, this adaptation doesn't happen overnight.

It needs a structured and progressive training plan, emphasizing increasing your mileage gradually while allowing your body time to recover and adapt.

It’s said that the cornerstone of marathon training is volume, which refers to the total weekly distance covered. Too much too soon increases the risk of injuries, such as shin splints, as Shakespeare initially experienced.

A conservative rule followed by many world-class runners is the '10% rule,' which suggests not increasing your weekly mileage by more than 10% from the previous week.

In fact, Professionals dedicate weeks, even months, to systematic, thoughtful training, gradually increasing their running volume and incorporating high-intensity intervals, strength training, and essential recovery time.

For Shakespeare, we designed a program composed of three key elements each week: shorter, high-intensity interval runs for speed and power, mid-range runs as speed tests and longer endurance runs to build stamina and mental grit.

Integrating different styles of runs into his training regimen was crucial.

Interval runs, where he alternates between high-speed and low-speed running, help increase his anaerobic capacity and efficiency.

Long, slower runs help build his endurance and get his body used to be on its feet for extended periods.

Tempo runs, which are comfortably hard runs, improve his lactate threshold, enabling you to maintain a faster pace for longer.

An essential rule when starting a marathon training program is to begin gradually and listen to your body. Alongside physical preparation, proper breathing techniques and nutritional strategies play pivotal roles in the preparation process.

I actually encouraged Shakespeare to invest in the practice of rhythmic or diaphragmatic breathing to help manage his breathing efficiency, making the runs more comfortable.

It’s also worth mentioning he does have asthma - which makes this goal even more ambitious.

In addition to the breath, one’s thought processes and mindset also play an important role in marathon training.

As you can imagine, it requires intense mental fortitude when you're 10-20 miles into a marathon, and every part of your body is screaming to stop.

How do you know what cues to ignore vs. listen to in such a biological emergency?

It takes training.

It's during these moments that you’re going to need to dig deep and find the strength to keep going. Thus training his mind to stay focused and positive when he was physically exhausted is an integral part of marathon preparation and one that I’m observing him go through in real-time as I write this article this week.

This is why professional athletes often practice mindfulness and visualization techniques to enhance their mental strength prior to important competitive events.

Now as for nutrition, it cannot be overstated that diet must be optimized for performance during one’s training for this ambitious goal.

One’s diet must be rich in complex carbohydrates for sustained energy, lean proteins for muscle repair, and healthy fats for long-term energy storage.

Ensuring adequate hydration before, during, and after runs was also a non-negotiable part of the regimen I designed for him. I literally told him to literally salt everything pre & post-run.

It’s interesting how all of the small things make such a difference.

Aside from the physical components, committing to this type of goal requires consistency, dedication, and some honest self-awareness as well.

For example; it becomes the status quo for many newbies to make avoidable mistakes like overtraining, neglecting recovery, ignoring pain signals, and inadequately fuelling their bodies which hinder progress.

Again, many simply attempt the ‘wing it’ strategy and learn the hard way.

However with careful planning and attentiveness to one’s body's signals + proper nutrition, these can all be easily avoided and the preparation experience far more enjoyable - which is why I’m happy my friend asked for my guidance in the first place.

While I haven’t competed in any such of these events myself, I can truly appreciate that training for a marathon, half marathon, or even events such as triathlons is truly an opportunity to inspire your personal best in all areas of life.

It's such a commitment to embracing discomfort, pushing through barriers, and coming out stronger on the other side.

There are so many lessons to learn throughout the journey leading up to it – the early mornings, the tired legs, the mental battles, and ultimately, the inner and outer transformation.

It’s about setting a goal that seems out of reach and then going for it, step by step.

I found this beautiful quote and it may hit home for any of you who are considering running a marathon, remember the words of renowned distance runner, Paula Radcliffe, "In long-distance running, the only opponent you have to beat is yourself, the way you used to be."

And I loved that.

The sense of accomplishment crossing the finish line is not just about the race – it's about the journey that got you there. You have within you the strength to take on this challenge and perhaps even inspire others to do the same.

My friend has certainly inspired me, and I can’t wait to watch him cross the finish line in a few short weeks.

💣 Knowledge Bomb - Anatomy of the Running - The Perfect Stride

Running, at its core, is a beautifully orchestrated series of movements that relies on the precise interaction of muscles, bones, and connective tissues.

Understanding these dynamics - the anatomy of the perfect running stride - is crucial for any runner aiming for efficiency, speed, and longevity in the sport.

When we talk about the "perfect stride," we refer to an ideal series of movements that allow a runner to propel forward with maximum efficiency and minimal energy expenditure. This movement is a balance of several factors - stride length, stride frequency, foot strike, and running posture.

Firstly, consider the muscles involved.

The major muscles at work during running include the quadriceps, hamstrings, and glutes, along with the calf muscles (gastrocnemius and soleus).

These muscles contract and relax in a specific sequence that propels you forward. The hip flexors (iliopsoas) and extensors (gluteus maximus) are also vital for forward motion. The abdominal and lower back muscles, often underappreciated, maintain your posture and stability.

During a running stride, there are two main phases: the 'stance' phase when your foot is on the ground, and the 'swing' phase when your foot is in the air.

In the stance phase, your foot strikes the ground, absorbs the impact, and then pushes off again. The swing phase is when the leg is lifted, swung forward, and prepared for the next stance phase.

The power of each stride comes from the push-off, which primarily involves your glutes, quadriceps, and calf muscles.

However, the initial ground contact, or footstrike, is equally important.

There are three types of footstrike - forefoot, midfoot, and heel. Each type has its proponents and detractors, but many experts suggest that for most runners, a midfoot strike is the best compromise between efficiency and injury prevention.

The difference between an experienced runner and a rookie often comes down to stride length and frequency.

New runners often overstride - that is, they reach out with their foot far in front of their body. This is inefficient and can lead to injuries. Experienced runners tend to have shorter, quicker strides, and their foot lands more directly under their body.

Finally, good running form involves maintaining an upright posture with a slight lean forward, relaxed shoulders, and arms swinging by your sides. Your hands should be relaxed, not clenched, as tension in the hands can travel up the arms and shoulders and into the neck, wasting energy and causing discomfort.

While this may seem like a lot to take in if you’re considering a goal such as a half or full marathob, remember that improvements come with time, practice, and patience.

As the body becomes stronger and more accustomed to the rhythms of running, these principles will start to feel like second nature.

The perfect stride isn't achieved overnight, but with dedication and mindfulness, it's well within reach for every runner.

🏋🏼‍♂️ Featured Workout - Run Forrest Run - 4 Week Beginner Running Program

The following is my general approach when introducing clients to more intense forms of cardio. There is a discovery phase, a momentum phase and an intensity phase followed by a recovery phase.

When applied to the art of running, this multi-phase approach can take anyone who wishes to pick up their stride and become more comfortable on their feet for longer distances.

Week 1: Acquaint Your Body with Running

Day 1, 3, 5: Walk for 5 minutes to warm up, then run at a comfortable pace for 1 minute, walk for 2 minutes. Repeat this cycle for 20 minutes. Cool down with a 5-minute walk.
Day 2, 4, 6: Rest or engage in a low-impact activity like yoga or stretching exercises.
Day 7: Active rest. Try a fun physical activity that isn't too intense, like swimming or biking.

Week 2: Increase Running Intervals

Day 1, 3, 5: Begin with a 5-minute warm-up walk, then run for 2 minutes, walk for 2 minutes. Repeat this cycle for 20 minutes. Finish with a 5-minute cool-down walk.
Day 2, 4, 6: Rest or low-impact activity.
Day 7: Active rest day.

Week 3: Introduce Continuous Running

Day 1, 3, 5: Warm up with a 5-minute walk, then run for 5 minutes, walk for 2 minutes. Repeat this cycle for 20 minutes, and cool down with a 5-minute walk.
Day 2, 4, 6: Rest or engage in a low-impact activity.
Day 7: Active rest day.

Week 4: Enhance Your Stamina

Day 1, 3, 5: After a 5-minute warm-up walk, aim to run for 10 minutes, walk for 1 minute. Repeat this cycle for 20-30 minutes, and finish with a 5-minute cool-down walk.
Day 2, 4, 6: Rest or low-impact activity.
Day 7: Active rest day.

Remember, listen to your body during this program.

It's okay to repeat a week if you're not feeling ready to progress to the next level. The key is consistency and gradual progression.

Always warm up before running and cool down afterwards. And don't forget to hydrate and fuel your body with nutritious foods!

This program is just a start - with time and dedication, you can gradually increase your running duration and decrease walking time until you can run for 30 minutes continuously, a general milestone for being ready to start training for a 5k run.

Enjoy the journey, and as the movie goes, "Run, Forrest, Run!"

🧬 Supplementation & Alternative Medicine - The Perfect Pump

You've seen it, you've felt it - and if you've ever spent time in a gym, you've likely seen others join in on the ritual—people lifting weights, then turning towards the mirror, flexing, and inspecting their bodies.

To an outsider, it might seem like an act of vanity or self-admiration. But those in the know understand the hidden truth: they're checking for 'the pump'.

It's that muscle-bulging, vein-popping sensation you get from a serious gym session, mostly when you're hitting the weights hard.

The term 'pump' was made famous by none other than Arnold Schwarzenegger, who, in his heyday, likened it to the euphoria of a transcendent experience.

Arnold found the pump addictive, driving him to push through grueling workouts, knowing the reward would be a euphoric sensation and visible results that reminded him that his hard work was paying off.

But beyond the psychological reinforcement and the temporary aesthetic appeal, the pump serves a significant purpose. It is the physiological response that facilitates the transformation from ordinary to extraordinary, from frail to strong, from the average Joe to Arnold.

So this week let’s jump into the science behind what drives this ultimate flex appeal.

So, imagine you're kicking off your workout with the classic bicep curls.

Got the mental image? Good, let’s continue.

Imagine you’re clutching those dumbbells, feeling the iron in your hands, and you start pumping out those curls.

It’s important to understand that each curl is more than just a swing of the elbow.

It's, in fact, a carefully orchestrated performance of your muscles, contracting and expanding, directing a rush of blood to the muscle tissue that's getting a good workout.

And here's the thing: your muscles start to break down a bit during this workout as a response to the stress, but don’t you stress - it's all part of the plan.

The fresh flood of blood coming in is not just any blood. It's jam-packed with the good stuff - nutrients and oxygen. All the raw materials your muscles need to get stronger.

Thus each curl is a small chapter in the larger story of muscle growth and development. Sounds pretty flexy right?

Let’s zoom in a bit further. On the microscopic level, your muscle fiber is actually composed of water, proteins, minerals, glycogen (the stored form of carbohydrates), and smaller amounts of fat and DNA. Among these components, water and proteins make up about 75-80% of the muscle mass.

To understand a little deeper how muscles grow, we must shine the light on the leading actor in this action-packed muscle-building drama - I briefly mentioned it above; Glycogen.

Glycogen is a critical player in the pump, which acts as a primary energy source during high-intensity workouts. When you consume carbohydrates, your body stores them as glycogen in muscles, which is then used for energy during exercise. Higher glycogen levels can lead to an improved pump due to the extra water it draws into the muscles.

But is there a way to maximize this pump? Absolutely. Enter the world of supplements.

To maximize the pump, you want to consider supplements that increase blood flow, improve nutrient delivery, and enhance glycogen storage. Nitric oxide (NO) precursors like L-Arginine and L-Citrulline are popular choices. NO is a vasodilator—it expands blood vessels, which improves blood flow to muscles, delivering more nutrients, oxygen, and anabolic hormones.

Creatine, another highly researched supplement, can increase strength, power, and muscle volume by pulling more water into your muscle cells. This process enlarges the muscles, giving a pumped look, and also creates an environment for increased protein synthesis.

Beta-Alanine, a supplement known for the 'tingling' sensation it often produces, helps buffer the acids that cause muscle fatigue. This allows you to squeeze out those extra reps in your workouts, stimulating more muscle growth and a bigger pump.

Stepping beyond the foundational supplements like Creatine and Beta-Alanine, let's take a scoop of more innovative ingredients that are redefining the landscape of pump-enhancement supplements, patented ingredients like those found in our favorite pump supplement on the market; V-Pump.

First on this list is Nitrosigine®. This ingredient is a unique blend of arginine, inositol, and potassium silicate, which synergistically work to enhance coronary function. Compared to traditional L-arginine alone, the inositol-stabilized form of Nitrosigine® offers superior bioavailability.

One key aspect of Nitrosigine is its ability to boost blood flow, leading to significant improvements in muscle volume and that coveted pump.

What other superpowers does it have? Well, it enhances cognitive function, mental acuity, and focus, a welcome addition for anyone wanting to bring a razor-sharp mental game to their workouts.

Interestingly, research suggests that 1.5g of Nitrosigine could perform just as well or even outperform 8g of Citrulline Malate.

Next up, we have GlycerPump®. GlycerPump has been gaining attention for its unique hydration-supporting properties.

Improved hydration can reduce the thermal burden of exercise, leading to decreased heart rate during exercise and a longer time to exhaustion. These effects have been studied to translate into improved aerobic and anaerobic power / performance.

The contribution of GlycerPump to muscle pump is twofold: it enhances hydration, which supports overall muscle function, and it also assists in pulling more fluid into muscle cells, adding to muscle volume and pump.

Last but not least, AstraGin®. AstraGin is not so much a pump-enhancer as it is an absorption-enhancer. It works by increasing the presence of nutrient transporters in the gut, supporting the absorption of key nutrients like arginine, glucose, folate, and more.

Improved nutrient absorption naturally leads to better nutrient delivery to muscles, supporting the pump. Beyond this, AstraGin supports a healthy gut environment, contributing to overall wellness.

And then there's the simple yet mighty holy grail component we cannot forget to highlight: sodium, aka salt. While it may seem counterintuitive to consider salt as part of your supplementation strategy, it plays a critical role in hydration and muscle function.

Salt helps retain water in the body, keeping your muscles hydrated and functioning optimally during workouts. Additionally, it aids in nerve function and muscle contraction, both essential for strength training. Remember that while consuming salt is crucial, it's equally important not to overdo it, as excessive sodium can lead to high blood pressure and other health issues.

Lastly, remember the role of carbohydrates and their stored form, glycogen?

Consuming a supplement or meal high in easily digestible carbs before your workout can lead to better glycogen stores, providing more fuel for your workout and drawing more water into your muscles for that pump.

In essence, 'the pump' is the embodiment of the harmony between science, nutrition, and exercise, culminating in a muscle-building symphony. It is the echo of Arnold's words that resonate in every gym across the world, an echo that spurs us on, set after set, rep after rep.

So the next time you see me someone checking themselves out in the mirror post-set, know they're not just admiring their reflection—they're watching science at work."

💣 Knowledge Bomb - Coffee; Longevity Booster or Gut Punch?

Every morning at 4:50 am, my alarm sounds off.

Despite the early hour here in Kelowna, BC, the sun is already high in the sky, throwing a party, with most of my neighbours already joining in on their morning walks.

However, this part of my morning is the tranquillity I love the most - the precursor hour to my busy day ahead. The first steps I take lead me into my kitchen. With just a push of a button, I release the scent of freshly ground coffee beans, filling the air as I brew my morning cup of Joe, which I'll likely share on Instagram with delight.

Coffee, with its comforting flavor, has been a part of our daily rituals for centuries. It was first discovered in Ethiopia, thanks to some energetic goats, a story I've always found similar to the origins of mushrooms, as I discussed in Edition 3.

Since then, coffee has become a global staple, savored by scholars in Istanbul, philosophers in Vienna, and today, practically everyone, everywhere. However, as the demand skyrocketed, so did commercialization, often at the expense of quality. Many brands (cough, Tim Hortons and Starbucks) focused on quantity, leading to a compromise in the very essence of our beloved brew - more on the gut punch side of coffee in a moment.

First, let’s explore the sunny side of Coffee which boasts a myriad of health benefits that stem from its rich content of antioxidants and beneficial nutrients. Studies have shown that coffee drinkers have a lower risk of several serious diseases. Here are some notable benefits:

Improved Energy Levels and Brain Function: Coffee can help people feel less tired and increase energy levels, thanks to its caffeine content. Once consumed, caffeine is absorbed into the bloodstream and travels to the brain, where it enhances various aspects of brain function, including memory, mood, vigilance, energy levels, and general cognitive function.
Fat Burning and Physical Performance Boost: Caffeine is a natural substance proven to aid fat burning. It can boost metabolic rate by 3-11% and increase exercise performance by 11-12% on average.
Nutrient Content: A single cup of coffee contains several essential nutrients, including Riboflavin (vitamin B2), Pantothenic Acid (vitamin B5), Manganese and Potassium, Magnesium and Niacin (B3).
Reduced Risk of Serious Diseases: Studies show that coffee drinkers have a lower risk of developing diseases like Parkinson's, type 2 diabetes, and certain types of cancer.
Lower Risk of Stroke and Heart Disease: Coffee drinkers may have a reduced risk of stroke and heart disease, the leading cause of death worldwide.
Longevity: Given the protective benefits against numerous serious diseases, it's not surprising that coffee drinkers may live longer.
Fights Depression and Makes You Happier: Coffee appears to lower the risk of developing depression and can dramatically reduce suicide risk.

But in contrast, not all coffee beans are made equal.

In fact, the type of coffee you drink is crucial for your health.

Lower quality beans often have high acidity, which can disrupt your gut health, causing heartburn and acid reflux. Over time, it can lead to more serious gut issues.

Furthermore, coffee is naturally packed with caffeine. While it certainly helps shake off the morning grogginess, excessive caffeine can cause a wide array of problems, including insomnia, restlessness, nervousness, and an accelerated heartbeat.

Cue anxiety before 10am anyone?

Essentially, it's like borrowing energy from later in the day, and you'll eventually have to pay it back, often with stress as interest.

But there's a solution that doesn't involve parting ways with our morning ritual: decaf. Decaf is just like regular coffee but without the jittery caffeine rush. The process to make decaf involves soaking the beans in water to dissolve the caffeine, followed by using a solvent or activated carbon to remove the caffeine.

It's important to note that the quality of your beans matters, whether you're drinking regular or decaf coffee. Organic, sustainably sourced beans offer better flavor and fewer chemicals. So, for those not quite ready to jump on the decaf bandwagon (yes, Christy, I'm talking to you), at least opt for quality, organic beans.

Coffee is more than just a drink; it's a global phenomenon that's shaped history and culture. As you savor your next cup, consider its journey, from the ancient forests of Ethiopia to your kitchen. It's fueled generations of thinkers and workers, and in moderation, can be part of a healthy lifestyle. However, it's vital to remember that the benefits of coffee come with responsibilities, especially in terms of its impact on our gut health.

Now, when you're standing in front of the coffee aisle in the supermarket, the array of options can be overwhelming. Dark roast, light roast, French roast, Italian roast, and instant coffee - the list goes on. Unfortunately, most of these are commercial brands that prioritize mass production over quality, using low-quality beans that are often plagued with mold and mycotoxins.

But don't let this scare you away from your daily cup. By making informed choices and consuming in moderation, you can continue to enjoy coffee without worrying about your gut health. Opting for organic, high-quality beans, free from mold and mycotoxins, not only tastes better but is a healthier choice. Plus, if your coffee is sourced ethically and sustainably, you can savor your brew with an extra dose of satisfaction.

In the end, your relationship with coffee comes down to how you choose to brew it and how your body reacts to it. So, tomorrow morning, as you reach for your morning cup of Joe, take a moment to appreciate its rich history, culture, and the journey those little beans have been on to bring you that comforting start to your day.

🧠 Personal Growth & Mental Health - Your Mental Operating System; BrainOS Ver. 10

Amusing as it may seem, the neatness and tidyness of one's desktop and the organization of one's mental landscape often mirror each other.

In today's digital era, it wouldn't be outlandish to include our smartphones in this comparison. After all, we do dedicate over 70% of our waking hours to these portals of ceaseless information, engrossed in the luminous screen's real-time global connectivity.

These innovative creations grant us an unexpected yet valuable perspective on our own cognitive process.

Sounds puzzling, doesn't it?

But let me dive a little deeper.

When we go to remember something from our childhood, isn’t it as if we are opening the 'Memories' folder on our mental desktop and scrolling through until we find the specific memory file we need?

The notes app on your phone, which we often use for reminders and to-do lists, bears striking similarities to our mental checklist, constantly running in the back of our minds doesn’t it?

Before these technological advancements, humans lacked a concrete metaphor to visualize their thoughts. However, the advent of computers and smartphones provided us with an interesting framework: the mental operating system.

This concept of the mental operating system can be used to understand our minds better by drawing parallels between the workings of a computer and our cognitive processes. It's a comparison that reveals not only the intricate structure of our thoughts but also strategies to enhance the functionality of our mind.

Just as a computer undergoes regular software updates to ensure peak performance, our minds, too, require frequent 'updates.' This could involve acquiring new knowledge, learning new skills, or evolving our mindset.

Each new experience serves as a system upgrade, enhancing the capabilities of our mental operating system and helping us become more resilient, adaptable, and mentally agile.

Of course, formal education provides one avenue for these essential updates.

Yet, informal learning, be it through books, documentaries, interactions, or personal experiences, is just as valuable. What's important is maintaining a sense of curiosity and openness, readiness to challenge our preconceptions and embrace fresh perspectives.

Self-reflection (my personal favourite) constitutes another important form of updating.

Just as a computer conducts self-diagnostics to identify and fix errors, we must also introspect to identify harmful thought patterns, biases, and emotional blockages that could hamper our personal growth.

Techniques such as mindfulness and meditation can assist in this introspection, enabling a state of calm awareness where we can observe our thoughts and emotions objectively.

Meditation can also act as a form of 'defragmentation' for the mind. Defragmentation, in the world of computers, involves rearranging data to optimize system efficiency.

By analogy, meditation helps in decluttering our minds, releasing us from a relentless torrent of thoughts, leading to enhanced mental clarity and tranquility.

Now, consider the 'system restore' function in computers. When a significant error arises, the system can be reverted to a previous stable state. Similarly, in life, there are moments of crisis or intense stress that can disrupt our emotional equilibrium.

During such periods, we can resort to personal practices that restore us to a state of balance, re-establishing connection with our inner selves.

These practices could be as varied as pursuing a hobby, spending time in nature, or engaging in prayer or meditation, depending on one's individual preferences and beliefs.

Different religious and spiritual practices, in their own ways, offer 'software upgrades' for the mind. They present ethical and moral guidelines, narratives that imbue life with meaning, and methods for personal growth and spiritual evolution. These different faiths and philosophies can be seen as different software applications, catering to diverse needs and inclinations.

So far, we have focused on the 'software' aspect of our mental operating system. Yet, just as the computer's hardware is crucial for its functioning, so is our physical well-being for our mental health.

Regular exercise, a balanced diet, adequate sleep – these are some of the prerequisites for a healthy mind. When our body is in good shape, our mind can function at its best.

Finally, let's not forget the importance of a periodic 'system reboot.' Just as computers need to be restarted occasionally to clear the system and improve functionality, we need to step back from our hectic lives at times.

This could be a short break during the day, a weekend getaway, or a longer vacation. Such breaks can rejuvenate us, leading to enhanced productivity and creativity when we return to our routines.

Taking this metaphor of the mental operating system further, we can devise strategies for mental maintenance and optimization. It's a blend of continuous learning, introspection, self-care, and rest. Like a well-maintained computer, a well-cared-for mind can bring unparalleled efficiency, peace, and productivity into our lives. It helps us navigate our journey with grace, resilience, and joy, transforming life into an enriching and fulfilling experience.

By embracing this concept, we not only gain a unique perspective on our mental landscape but also actionable strategies to enhance our mental well-being.

Understanding the parallels between our minds and a computer system can guide us in optimizing our inner world, leading to a more productive and harmonious life. With these tips and insights in mind, you're now ready to navigate your updated Brain OS Ver.10 with mastery and ease.

💬 Quote of the Week

“When you look in the mirror, what do you see? Do you see the real you, or what you have been conditioned to believe is you? The two are so, so different. One is an infinite consciousness capable of being and creating whatever it chooses, the other is an illusion imprisoned by its own perceived and programmed limitations.” - David Icke

📚 Book Recommendation - Fox in Socks

You might be surprised to find a children's book as our recommendation this week, but hear me out. Amidst our busy lives, loaded with technology and screens, we've seemed to have forgotten the magic of a good, old-fashioned book, especially the power of fiction - and there's no better place to rekindle that magic than with the whimsical world of Dr. Seuss.

His timeless classic, 'Fox in Socks,' isn't just for the young ones; it's a delightful trip down memory lane for adults too. The book is a testament to the power of fiction, imagination, artistry, and rhyme, something we often overlook in our fast-paced, technologically driven world.

So, why a children's book? First, let's talk about the power of fiction.

Fiction has the ability to transport us to different worlds, to see from the perspectives of various characters, and to experience their emotions as if they were our own.

This kind of emotional involvement stimulates empathy and understanding, enriching our real-world interactions.

Imagination, then, is our ticket to these diverse worlds. Dr. Seuss's books, like 'Fox in Socks,' invite us to stretch our imagination, breaking free from the limits of our reality. This creative exercise stimulates brain connectivity and flexibility, vital for problem-solving and innovation.

The artistry in Dr. Seuss's works is truly one of a kind. His vibrant illustrations and the compelling universe he creates captivate not just the eyes but also the mind, reinforcing the narrative and making the reading experience more immersive.

Studies have shown that this kind of multisensory engagement enhances memory and learning.

Finally, there's the power of rhyme. 'Fox in Socks' is a wonderful tongue twister that dances with rhythm and rhyme. Plus, I mean it is my last name and all so perhaps I’m a little biased.

But truth be told rhyming not only adds a melodic quality to the reading experience but also benefits our cognitive abilities. Rhyming improves phonetic awareness and memory recall, stimulates pattern recognition and enhances linguistic efficiency.

So, in this age of screens, where our attention is fragmented and our imagination often outsourced, why not take a detour and indulge in a bit of childlike wonder? 'Fox in Socks' is more than just a children's book; it's a charming reminder of the joy of reading, the enchantment of imagination, and the simple yet profound power of a well-told story.

It's a brain workout wrapped in delight, a trip into a world where anything is possible.

And in the end, isn't that what books are all about?

👋🏼 Hey!

Thanks for reading this week's #LiveTo120 Newsletter Edition No. 012

If you have any comments, feedback or questions on any material written in this edition please share as we’d love to continue a dialogue below.

Life Aesthetics