The Health Lab

Are you a parent with a demanding 9-5 job? Do you feel like finding time for fitness and maintaining a healthy lifestyle is an uphill battle? I've been there too, and I want to share my story and why I'm the perfect coach to guide you on your journey to better health. From 270 lbs to 150 lbs: My Journey Like many, I didn't realize I was overweight until one defining moment. It wasn't the frequent clothes shopping for larger sizes or the dine-outs that got me there. It was a simple incident in a classroom, where I lost my favorite pen, and it took an uncomfortable adjustment of my pants to find it - wedged between my rolls. That was my wake-up call. I'm 5'8" and, at the time, weighed 270 lbs. It was a turning point. I embarked on a journey of self-discovery, experimenting with various diets and training programs. I tried it all, from carnivore to keto, and even the popular OMAD (One Meal a Day) diet. These diets can provide amazing short-term results, but th...

Metabolic rate is a measure of the amount of energy (in the form of calories) that your body uses to perform essential functions such as breathing, circulating blood, and maintaining body temperature. Your metabolic rate is influenced by factors such as your age, sex, weight, and height, as well as your activity level and diet. Metabolism can be thought of as the "engine" that powers your body. Just like an engine converts fuel (such as gasoline) into energy to power a car, your body converts the food you eat and the beverages you drink into energy through the process of metabolism. Your metabolism is responsible for converting the nutrients in the food you eat into energy that your body can use to function. It also helps your body break down and eliminate waste products. Just like an engine needs a certain amount of fuel to run properly, your body needs a certain amount of calories to maintain optimal functioning. If you consume too few calories, your body may not have enoug...

A ketogenic diet is a high-fat, low-carbohydrate diet that can help the body enter a state of ketosis, in which it begins to burn fat for energy rather than carbohydrates. When the body is in ketosis, it may use stored fat as a source of energy, which can help people lose weight and improve certain health conditions. Fasting is the practice of abstaining from food and sometimes drinking for a period of time. There are several different types of fasting, including intermittent fasting, alternate-day fasting, and extended fasting. While a ketogenic diet may be helpful for some people during a fast, it's important to note that fasting can be a complex and potentially risky practice, and it's not appropriate for everyone. It's always a good idea to speak with a nutrition coach before starting any fasting regimen, especially if you have a medical condition or are taking medications. During a fast, it's essential to stay hydrated and to make sure you're getting enough ele...

 Well, this is week #1 of 8, so now 7 to go before the Jiu Jitsu World League tournament.  A little bit of background: I have been training BJJ under Abunai MMA for about 4 years now. Currenlty I am a fourth-degree blue belt. I have only trained under Abunai; hence my roots are with the school and Eddie (our professor). What makes this so special, first off it is really outside my comfort zone. I am not a very confrontational person by nature, not very aggressive at all, and to top it off never was much of an athlete.  As a white belt, I had two competitions under the same league. First, go around, I had only been training for almost two or three months, and yep I got my "bottom" handed to me. It was quite the experience. I remember the smells, the nervousness the feeling of the unknown!  Second, go around, I had some stripes on my belt. I don't remember how many, but I had more than a year of training. That one I lost my first match to points, second I won by points...

W hat is metabolism, the easiest way to explain it is the fire within. Metabolism is the sum of the chemical reactions that occur within each cell of a living organism and that provide energy for vital processes and for synthesizing new organic material. So what does all this science mumbo jumbo means? The best way to describe it is if food is fuel and your metabolism is the engine, how well does that engine utilize that fuel. Back in the day of hunter-gatherers, you wanted a very efficient engine operating under a deficient food intake. Resources were limited, and food was not guaranteed, much less having three meals a day with snacks. A tribe in Tanzania, the Hadza tribe, still hunt and gather food for their survival. They are active from sun up to sundown, hunting, and gathering. A recent study found that the average calorie burn of an adult male was about 2,600 Calories. Yes, that is pretty close to my maintenance calories, and I am sedentary for my job. High-Efficiency Engine Vs....

 L ights out, it is bedtime?  I use this one most nights with my youngest. Sleep is the inevitable function everyone has to go through or die. Sleep is complicated, as far as what is happening while we sleep, detoxifying the brain, moving short-term to long-term memories, body restoration, etc. We will focus on using it as our base to perform better at work, the gym, and in our household.  How many times did you have a poor night's sleep, and the next day you were short-tempered, hungry, higher stressed, and ended up getting over-caffeinated? Count me in!  It is unfortunate how a poor night's sleep will significantly affect the rest of the day. This is how vital sleep quantity and quality has in our day-to-day lives.  There are some of the biological effects of a reasonable quantity and quality sleep has: Prevents weight gain Improve your immune system Direct impact on your mood Improves exercise performance Better memory Sleep is something we expect t...