Burger Bros NJ Podcast (Jim Goetz Colts Neck, NJ)

Who doesn’t want to eat and live perfectly healthy each and every day for the rest of our lives? Don't you?

Every day from now until the day I pass away very old and full of life (oxymoron) warm in my bed not of any disease but of natural causes, I want to eat impeccable. This is because I want to live to a very old age. 

We are given choices each day on what to eat and fortunately there are places such as Burger Bros NJ that offer these healthy alternatives to a diet that causes preventable chronic diseases.

Plus check out Danny of Burger Bros NJ on the ARX Fit at Functionised in Colts Neck, NJ getting himself into peak physical shape.

 

Burger Bros Show Notes

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Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

In this episode of the Functionised podcast the mad scientist and Chief of Human Perrformance at Functionised Integrative Therapeutics in Colts Neck, New Jersey and heard, seen and known around the world-  Jim gets discusses the ultimate growth hormone peptides stack and how to create a far better version of you. Jim discusses what each peptide is why it is recommended how best to stack and where to get it from. Rejuvenation anti-aging and improved performance is here now for everyone.

 

Feel free to leave your comments below.

 

Functionised Podcast Show Notes

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Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

In this episode of the Functionised podcast the mad scientist and Chief of Human Perrformance at Functionised Integrative Therapeutics in Colts Neck, New Jersey and heard, seen and known around the world-  Jim gets discusses the ultimate growth hormone peptides stack and how to create a far better version of you. Jim discusses what each peptide is why it is recommended how best to stack and where to get it from. Rejuvenation anti-aging and improved performance is here now for everyone.

 

Feel free to leave your comments below.

 

Functionised Podcast Show Notes

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Facebook

Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

Hydration 101

Everyone has probably heard that a human being can live for more than 3 weeks without food but only 3-4 days without water. Even with this knowledge, water is the most common nutritional deficiency in the American population. It may surprise you to know that water is a nutrient but it is actually the most important nutrient in our body and makes up 55-60% of our body mass. Some of water’s many roles include:

Improving oxygen delivery

Transport of nutrients

Cushions bones and joints

Absorbs shocks to joints and organs

Enables cellular hydration

Regulates body temperature

Removes wastes

Flushes toxins

Prevents tissues from sticking

Maintains normal electrical properties of cells (electrolytes)

Empowers the body’s natural healing process

Moistens oxygen

The ideal amount of water is bio-individual but the general recommendation is to drink half of your weight in ounces of water. For example, a 140-pound individual would aim for about 70 ounces of water per day. Those who are more active may need more water and very sedentary individuals less. If you consume a large amount of diuretic beverages such as coffee, tea, energy drinks, soft drinks, and alcohol, you will need to drink more water

As a functional nutritionist in Colts Neck, NJ, when someone tells me that they are having issues with constipation, headaches, joint problems or fatigue, the first questions I ask is how much water they are drinking. We don’t normally make the association of being dehydrated to any physical issues but many symptoms we have on a daily basis can be related to just that.

What are some signs of dehydration?

Some early signs of dehydration are:

Fatigue

Anxiety

Irritability

Depression

Cravings

Cramps

Headache

Mature signs of dehydration are:

Heartburn

Joint pain

Back pain

Migraines

Fibromyalgia

Constipation

Colitis

About 8% of water is produced when the body processes (metabolizes) certain nutrients. The body loses water primarily by excreting it in urine from the kidneys. The remaining 92% must be ingested through the foods we eat and the beverages we drink. Also, water cannot be stored in the body - we are not camels!

In order to absorb water, we need to have appropriate electrolytes, such as:

potassium

sodium

calcium

bicarbonate

magnesium

chloride

phosphate

Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run smoothly. The electrical energy that is carried by these ions is necessary for many functions, including muscle contractions and transmission of nerve impulses. For example, muscle cramping can be an indication of low electrolytes.

Sports drinks that claim to replace electrolytes are not the best choice for hydration because most of them contain an abundance of sugar or artificial sweeteners plus artificial colors and flavors. Your best bet is filtered, spring water or coconut water with a pinch of unrefined sea salt or Himalayan pink sea salt.

It is best to drink filtered or spring water. If you drink bottled water make sure the bottle is BPA free. Distilled Water, which is free of dissolved minerals and other particles has the ability to absorb toxic substances but pulls minerals from the body and can be dehydrating. It can be

used for short term detoxifying of heavy metals if indicated but should not be consumed as drinking water.

How much water loss causes dehydration?

If the body’s water content drops by as little as 2%, it will cause fatigue. A drop of 10% will cause significant digestive, cardiovascular, immune and musculoskeletal problems. Losses of greater than 10% can cause death.

There is something else to keep in mind regarding hydration and age. There has been research that seems to indicate that as we age there is a change in the way our body regulates thirst. Due to this, elderly people may need to drink regularly even when they do not feel thirsty.

So, other than feeling thir

Hydration 101

Everyone has probably heard that a human being can live for more than 3 weeks without food but only 3-4 days without water. Even with this knowledge, water is the most common nutritional deficiency in the American population. It may surprise you to know that water is a nutrient but it is actually the most important nutrient in our body and makes up 55-60% of our body mass. Some of water’s many roles include:

Improving oxygen delivery

Transport of nutrients

Cushions bones and joints

Absorbs shocks to joints and organs

Enables cellular hydration

Regulates body temperature

Removes wastes

Flushes toxins

Prevents tissues from sticking

Maintains normal electrical properties of cells (electrolytes)

Empowers the body’s natural healing process

Moistens oxygen

The ideal amount of water is bio-individual but the general recommendation is to drink half of your weight in ounces of water. For example, a 140-pound individual would aim for about 70 ounces of water per day. Those who are more active may need more water and very sedentary individuals less. If you consume a large amount of diuretic beverages such as coffee, tea, energy drinks, soft drinks, and alcohol, you will need to drink more water

As a functional nutritionist in Colts Neck, NJ, when someone tells me that they are having issues with constipation, headaches, joint problems or fatigue, the first questions I ask is how much water they are drinking. We don’t normally make the association of being dehydrated to any physical issues but many symptoms we have on a daily basis can be related to just that.

What are some signs of dehydration?

Some early signs of dehydration are:

Fatigue

Anxiety

Irritability

Depression

Cravings

Cramps

Headache

Mature signs of dehydration are:

Heartburn

Joint pain

Back pain

Migraines

Fibromyalgia

Constipation

Colitis

About 8% of water is produced when the body processes (metabolizes) certain nutrients. The body loses water primarily by excreting it in urine from the kidneys. The remaining 92% must be ingested through the foods we eat and the beverages we drink. Also, water cannot be stored in the body - we are not camels!

In order to absorb water, we need to have appropriate electrolytes, such as:

potassium

sodium

calcium

bicarbonate

magnesium

chloride

phosphate

Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run smoothly. The electrical energy that is carried by these ions is necessary for many functions, including muscle contractions and transmission of nerve impulses. For example, muscle cramping can be an indication of low electrolytes.

Sports drinks that claim to replace electrolytes are not the best choice for hydration because most of them contain an abundance of sugar or artificial sweeteners plus artificial colors and flavors. Your best bet is filtered, spring water or coconut water with a pinch of unrefined sea salt or Himalayan pink sea salt.

It is best to drink filtered or spring water. If you drink bottled water make sure the bottle is BPA free. Distilled Water, which is free of dissolved minerals and other particles has the ability to absorb toxic substances but pulls minerals from the body and can be dehydrating. It can be

used for short term detoxifying of heavy metals if indicated but should not be consumed as drinking water.

How much water loss causes dehydration?

If the body’s water content drops by as little as 2%, it will cause fatigue. A drop of 10% will cause significant digestive, cardiovascular, immune and musculoskeletal problems. Losses of greater than 10% can cause death.

There is something else to keep in mind regarding hydration and age. There has been research that seems to indicate that as we age there is a change in the way our body regulates thirst. Due to this, elderly people may need to drink regularly even when they do not feel thirsty.

So, other than feeling thirsty, how do you know if you are dehydrated? A good indicator of proper hydration is the color of urine. Use the following as a general indicator of hydration:

Clear urine (no color at all) - you may be drinking too much water Pale yellow - this color indicates adequate hydration Bright yellow - if you are taking vitamin B2 (riboflavin) which is in most multi-vitamins your urine will be a fluorescent yellow Dark amber - this is a sign of dehydration

If your urine is scant or if you haven't urinated in several hours, that too is an indication that you're not drinking enough. Based on the results from a few different studies, a healthy person urinates on average about seven or eight times a day

What if you don’t like the taste of water or the lack of taste?

There are a few ways to make drinking water or other hydrating drinks more palatable. Try adding a squeeze of lemon juice, lime juice or grapefruit juice to your water and add a pinch of sea salt. Or buy an infuser water bottle that has a separate compartment at the bottom that crushes your choice of fruits and infuses the water. Unsweetened herbal teas, iced or hot, are also a good choice for hydration with more flavor. If you're a fan of coconut water, this can be a hydrating drink as long as it is not sweetened. There are natural sugars in coconut water but they do not have a big impact on blood sugar and it is a good source of electrolytes.

If you have any questions at all about hydration or other health concerns, please contact me at Functionised, Colts Neck, New Jersey. You will hear me next week with another podcast, this is Christine Cernera, Nutritional Therapy Practitioner.

Feel free to leave your comments below.

 

Functionised Podcast Show Notes

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Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

There are many well known and accepted small things each of us can do everyday to help our overall health in significant ways, and for the most part, the basic understanding of each is well understood. We all know that moderate exercise, keeping hydrated, and eating a variety of fresh unprocessed food is simply smart decisions for our long term well being. Getting into the habit of practicing each regularly is often a major barrier for most of us. This all holds true for stretching as well. We all know its something that we should do, but that alone hasn’t helped the majority of the population achieve accountability to do it. Why should we stretch, and what are the benefits? What is the best way to stretch? How long should we stretch for? Are there methods and times that we should avoid it?

 

Let’s first get to the why of stretching. Aside from the obvious factor of it helping us become more flexible by increasing our range of motion, it also helps prevent injury for both the avid exerciser and sedentary individual alike. When a muscle gets tight or knotted, it becomes shorter. A shortened muscle doesn’t have the same amount of power, strength, and endurance as a fully elastic and pliable muscle.  So keeping with a strict stretch regiment will help full athletic performance.

 

Even if you don’t consider yourself an athlete, or aren’t currently competing, you want to be able to activate a muscle through its entire ROM. If you look at the exercise of a squat, the goal is to come down to where the knees and hips are at least 90 degrees and then blast upward using predominately your quadriceps. If you don’t use the full ROM, the muscle fibers that are activated in the lower position will never get the strength increase and activation, which will lead to muscle imbalances and may cause it’s own slew of issues and injuries.

 

One of the biggest questions which is frequently argued in the medical and performance cultures is how long should we be stretching each muscle or muscle group? This applies mostly to static ischemic stretches which are held for “x” amount of time, and is the gold standard so to speak for stretching. There are multiple types of stretches, which a few will be discussed shortly.

 

Firstly, one needs to make sure that they are physically prepared to stretch. Though this may sound odd, warming up to some degree for any style of stretch is quite important to allow the muscles to engorge with blood and become more pliable. Think about our muscles in this context as taffy. Taffy candy is very hard and brittle while cold, but warm it up slightly and it can stretch and flex nearly ten fold. Our muscles work in a similar fashion. So whether it be a hot shower, a light jog, some low level jump rope, a dynamic warm-up, or some other means of mild aerobic activity, having blood flow moving into the area will help prevent strains and sprains from the stretch.

 

Static held stretches is what we are most accustomed to, such as the hamstring stretch where we are standing and flex forward as if reaching to touch the floor. As with any stretch the goal is to keep it held at a minor discomfort but without causing any pain. There’s no debate on the fact that this works in terms of helping general flexibility, but the questions arise for when it should be performed and for how long.

 

Growing up participating in sports like many of us, I was accustomed to doing a few static stretches for 10 to 30 seconds prior to engaging in a sport’s practice or competition. Recent literature suggests that this may not be best, and could in turn actually increase the risk of injury. When we hold a stretch, even for a few seconds, we aren’t just stretching the muscle, but also everything that is surrounding it as well such as the blood supply in arteries and veins.  During a stretch, our muscle begins to have a limited blood supply and “cools” off by becoming ischemic (lacking of oxygen). The last thing we want is to perform a good stre

There are many well known and accepted small things each of us can do everyday to help our overall health in significant ways, and for the most part, the basic understanding of each is well understood. We all know that moderate exercise, keeping hydrated, and eating a variety of fresh unprocessed food is simply smart decisions for our long term well being. Getting into the habit of practicing each regularly is often a major barrier for most of us. This all holds true for stretching as well. We all know its something that we should do, but that alone hasn’t helped the majority of the population achieve accountability to do it. Why should we stretch, and what are the benefits? What is the best way to stretch? How long should we stretch for? Are there methods and times that we should avoid it?

 

Let’s first get to the why of stretching. Aside from the obvious factor of it helping us become more flexible by increasing our range of motion, it also helps prevent injury for both the avid exerciser and sedentary individual alike. When a muscle gets tight or knotted, it becomes shorter. A shortened muscle doesn’t have the same amount of power, strength, and endurance as a fully elastic and pliable muscle.  So keeping with a strict stretch regiment will help full athletic performance.

 

Even if you don’t consider yourself an athlete, or aren’t currently competing, you want to be able to activate a muscle through its entire ROM. If you look at the exercise of a squat, the goal is to come down to where the knees and hips are at least 90 degrees and then blast upward using predominately your quadriceps. If you don’t use the full ROM, the muscle fibers that are activated in the lower position will never get the strength increase and activation, which will lead to muscle imbalances and may cause it’s own slew of issues and injuries.

 

One of the biggest questions which is frequently argued in the medical and performance cultures is how long should we be stretching each muscle or muscle group? This applies mostly to static ischemic stretches which are held for “x” amount of time, and is the gold standard so to speak for stretching. There are multiple types of stretches, which a few will be discussed shortly.

 

Firstly, one needs to make sure that they are physically prepared to stretch. Though this may sound odd, warming up to some degree for any style of stretch is quite important to allow the muscles to engorge with blood and become more pliable. Think about our muscles in this context as taffy. Taffy candy is very hard and brittle while cold, but warm it up slightly and it can stretch and flex nearly ten fold. Our muscles work in a similar fashion. So whether it be a hot shower, a light jog, some low level jump rope, a dynamic warm-up, or some other means of mild aerobic activity, having blood flow moving into the area will help prevent strains and sprains from the stretch.

 

Static held stretches is what we are most accustomed to, such as the hamstring stretch where we are standing and flex forward as if reaching to touch the floor. As with any stretch the goal is to keep it held at a minor discomfort but without causing any pain. There’s no debate on the fact that this works in terms of helping general flexibility, but the questions arise for when it should be performed and for how long.

 

Growing up participating in sports like many of us, I was accustomed to doing a few static stretches for 10 to 30 seconds prior to engaging in a sport’s practice or competition. Recent literature suggests that this may not be best, and could in turn actually increase the risk of injury. When we hold a stretch, even for a few seconds, we aren’t just stretching the muscle, but also everything that is surrounding it as well such as the blood supply in arteries and veins.  During a stretch, our muscle begins to have a limited blood supply and “cools” off by becoming ischemic (lacking of oxygen). The last thing we want is to perform a good stretch, and then get up right away to activate muscles that hasn’t had a blood/oxygen/nutrient supply which will predispose yourself to a sprain or strain. Back to the taffy analogy from earlier, we don’t want to deprive the muscle of oxygen and blood flow prior to doing any sort of activity, which is going to require soft and maneuverable muscle tissue such as exercise. So in this case, it may be recommended to stretch at a time of rest, meaning not just prior to doing physical activity, or at the very least, do another dynamic warm-up post stretch.

 

Now comes the matter of time, which like most things, is partially dictated on what the exact goal is of the stretch. If one is just looking for a quick short-term increase in flexibility, 10 to 30 seconds is usually enough to help.  If you are looking for a more permanent change to the muscle fibers for prolonged flexibility, 2 to 5 minutes appears to be more of the answer and is where most of the literature recommends. There has been a study done where a static stretch was performed for 30 minutes and it caused a change in the cellular DNA of the muscle fiber. This was re-tested here at Functionised, and we had a 4 to 6inch increase in flexibility that lasted over 1 month with no farther stretching. This is not recommended for stretch beginners, and not without medical supervision.

Another well-known style of stretching, though controversial one due to it’s known habits of causing injury, is known as ballistic stretching. This method is not recommended for most, and is more often seen with elite athletes but still requires caution if being performed. . Ballistic stretching includes a fast, jerking motion, which causes the stretch to go beyond its normal ROM.  In terms of explanation, if you take the standing hamstring stretch where we lightly and slowly press towards the floor to induce a minor stretch in a static hold, the ballistic method would be to start standing upright, and quickly bend over and forcing your hands to go towards the floor when your body is adapted and fully capable of doing so.

 

Though this way of stretching will help increase flexibility, the ratio at which it can cause injury, even after properly warming up, makes it difficult for most to recommend.

A good alternative to ballistic stretching is PNF, or Proprioceptive Neuromuscular Facilitation. This technique is frequently performed by somebody else, such as a chiropractor, physical therapist, athletic trainer, etc. The most common way of doing this is by following a sequence of stretch-contract-stretch to help inhibit the stretch reflex and make a significant flexibility change rather rapidly. This is done with somebody beginning a stretch for you; such as raising one of your legs upward while the person being stretched is laying on their back to target the hamstrings. Once the stretch is beginning, the patient will perform a strong contraction of the muscle in the opposite direction of the stretch; in this example it would be pushing the leg downward. After 10 seconds, the patient will fully relax as the practitioner impulses the leg into a deeper stretch than first began.

Do you feel like your whole body is tight, sore, and need to learn more about stretching? Have you been trying to stretch but haven’t seen the results you desire? If so, schedule an appointment with Functionised today for your musculoskeletal examination to help put you back on track for a happier, healthier, and more flexible you.

 

Functionised Podcast Show Notes

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Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

Would you like to avoid surgery to eliminate pain or recover from a surgery faster? Would you like to increase range of motion and improve your daily activities and your way of life?

Instrument assisted soft tissue mobilisation (IASTM) is a term used synonymously with Graston, FAKTR, Vyne, Hawk Grip and more. Typically these are all brands but while the style and technique may be taught a particular way by a certain company, IASTM’s foundation and principle is the same and that is to break up fibrotic adhesions causing neuromusculoskeletal restriction.

Check out our podcast that discusses IASTM, conditions it treats and how to take advantage of this highly recommended AWESOME treatment.

 

Functionised Podcast Show Notes

Instagram

Facebook

Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).

Would you like to avoid surgery to eliminate pain or recover from a surgery faster? Would you like to increase range of motion and improve your daily activities and your way of life?

Instrument assisted soft tissue mobilisation (IASTM) is a term used synonymously with Graston, FAKTR, Vyne, Hawk Grip and more. Typically these are all brands but while the style and technique may be taught a particular way by a certain company, IASTM’s foundation and principle is the same and that is to break up fibrotic adhesions causing neuromusculoskeletal restriction.

Check out our podcast that discusses IASTM, conditions it treats and how to take advantage of this highly recommended AWESOME treatment.

 

Functionised Podcast Show Notes

Instagram

Facebook

Do you have questions or comments? Leave your reply below and we will reply.

 

Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).