Mind Muscle Experience

As a man I will admit there's much I do not know about pregnancy let alone how to navigate it with fitness and nutrition.

 

Luckily I have an amazing friend who will inform me!

 

Today I'm joined by a return guest on the Mind Muscle Experience, Holly MacKinnon

 

If you haven't listened to the first episode with Holly, check it out here

 

Holly is the Founder and Co-Owner of Small Seed Bar, a phenomenal plant base protein/snack bar company, co-author of Small Seed, Big Appetite the Cookbook, a vegan mother, and a truth seeker.

 

We sat down and discussed her current pregnancy as she's pregnant with baby #2. She informed us about how she is currently approaching her nutrition and fitness while pregnant, and she informs me on a plethora of other remarkable things that women encounter during pregnancy.

 

I can say, I learned A LOT!

 

Be sure to connect with Holly on Social.

 

Instagram - @holly.mackinnon

Small Seed's Instagram - @SmallSeedBar

AND

Check out Holly's Cookbook

On Amazon or Small Seed's Website

 

Check out my Website here!

 

Check out my Free Core & Mobility Routine!

Core & Mobility Routine Video

Core & Mobility Routine File

 

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Podcast Instagram Page

 

Instagram: @Tyler_Egan

Twitter: @tyler_egan2

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Facebook Page: @VeganEgan

YouTube: Tyler Egan

Calculating macros is another thing that's far to often blown out of proportion.

 

What I mean is, it's complicated for no good reason, other than somebody wants to push their lifestyle views on to another.

 

You have vegans that push for a higher carbohydrate diet and you have keto advocates who push for a higher fat diet. I have the solution, why not eat both fats and carbs with your protein, because the body can process and utilize all 3!

 

If you'd like to read and visually see all of the math I did, read my recent blog post here

 

Check out my Website here!

 

Core & Mobility Routine Video

Core & Mobility Routine File

 

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Instagram: @Tyler_Egan

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Nutrition for fat loss tends to get over complicated, but it really doesn't have to be.

 

In order to simplify your nutrition it's beneficial to understand some basic concepts surrounding calorie (energy) intake and energy balance.

 

(If you'd like to read my blog post to further understand this go here)

 

First we have our RMR, or resting metabolic rate, this is the energy required for our body to perform daily maintenance.

 

Next factor is your TEF or Thermic effect of food, this is the amount of energy required for the body to digest and absorb the nutrition we consume

 

Then there's the energy expended during physical activity, which is self explanatory.

 

Last, and certainly not least we have your NEAT (check out my full episode on this here) or your Non-Exercise Activity Thermogenesis. Essentially the calories burn through movement outside of your training.

 

Check out my Website here!

 

Core & Mobility Routine Video

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Today we're joined by a special guest, Justin De La Cruz

 

Justin is a husband and father. A 2x NPC National Qualifier, a Run Everything Labs Pro Athlete, and currently a powerbuilder.

(read more about Justin here)

 

In this episode we discuss Justin's journey with fitness from childhood playing sports and skateboarding, to college where he had to handle his own mental health concerns after being diagnosed with Bi-Polar Disorder.

 

We also dive into the fun world of bodybuilding and strength. We discuss the mental side of strength and how the weight doesn't matter, but it's about what you tell yourself that really makes the difference.

 

Connect with Justin on IG (here) and let him know what you thought of today's episode!

 

 

Check out my Website here!

 

Check out my Free Core & Mobility Routine!

Core & Mobility Routine Video

Core & Mobility Routine File

 

Connect with me elsewhere!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

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YouTube: Tyler Egan

On this podcast we find ourselves discussing the brain and all of it's wonders quite frequently

 

One indispensable player in the world of the human brain is all of the neurotransmitters.

 

Today, by request, I take a deeper dive into them, what they do, the different classifications and the more common one's we've discussed!

 

My Sources

What Are Neurotransmitters?

3 Functional Classes of Neurotransmitters

Presynaptic Cell Membrane

Chemical Synapse

Excitatory and Inhibitory Neurotransmitters

Dopamine

Noradrenaline

Gamma-Aminobutyric-Acid (GABA 1)

Gamma-Aminobutyric-Acid (GABA 2)

Glutamic Acid Foods

 

Check out my Website here!

 

Core & Mobility Routine Video

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Many issues that plague the modern world are within our control, but many do not wish to take charge of their own life, stand out and truly set the example.

 

I get it, I really do, I've been there. The issue is those who complain that they want to be different without doing the actual changes. That's why the world needs those who will set the example and look different regardless of what others say or do.

 

Check out my Website here!

 

Core & Mobility Routine Video

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Vitamin D really does seem like a superhero right now, a knight in shining armor if you will. Just tune into part 2 (this episode) and find out!  

 

Sources

 

New Study Found 80% of COVID-19 Patients Were Vitamin D Deficient

Vitamin D: Sources and Products

The Truth About Vitamin D: Why You Need Vitamin D

Hormones vs. Vitamins

Calcium and Vitamin D: Important at Every Age

Vitamin D Supplementation and Muscular Strength

Falls in Elderly Statistics

The Role Calcium Plays in Muscle Contractions

The Cell Biology of Antigen Presentation in Dendritic Cells

Vitamin D Supplementation to Prevent Acute Respiratory Tract Infections

JRE Clip: Rhonda Patrick

Effects of vitamin D Supplementation on Depression and Some Involved Neurotransmitters

42% Of Americans are Vitamin D Deficient

 

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YouTube “Free” music Liscenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

There definitely appears to be some important factors when we talk about the importance of Vitamin D.

 

Acting in many ways, apart of many processes, playing many roles throughout the entire body (seriously, we discuss gut related things, brain related, and more to come in part 2!)

 

Sources

 

New Study Found 80% of COVID-19 Patients Were Vitamin D Deficient

Vitamin D: Sources and Products

The Truth About Vitamin D: Why You Need Vitamin D

Hormones vs. Vitamins

Calcium and Vitamin D: Important at Every Age

Vitamin D Supplementation and Muscular Strength

Falls in Elderly Statistics

The Role Calcium Plays in Muscle Contractions

The Cell Biology of Antigen Presentation in Dendritic Cells

Vitamin D Supplementation to Prevent Acute Respiratory Tract Infections

JRE Clip: Rhonda Patrick

Effects of vitamin D Supplementation on Depression and Some Involved Neurotransmitters

42% Of Americans are Vitamin D Deficient

 

Connect with me elsewhere!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

Twitter: @tyler_egan2

LinkedIn Page: Click this

Facebook Page: @VeganEgan

YouTube: Tyler Egan

 

YouTube “Free” music Liscenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

It's inevitable. You're going to get stuck, you're going to hit plateaus, but what comes from that minor bump in the road is what really matters.

 

When we hit those pitfalls is when we have to double down, because we're close, close to a breakthrough! They often feel "uncomfortable" because we're out of our normal comfort zone, so it's natural, but you're going to come out of it stronger.

 

You can either stay the same, and fall back into your ways of overeating, not exercising, skipping meditation OOR you can Observe, OVERCOME, and repeat this cycle over and over and over again.

 

O- Observe

O- Overcome

R- Repeat

 

First things first,

 

What do YOUU want? You need to ask yourself this, and REALLY think about it.

 

To change the person you see in the mirror, to change your physique, your habits, to become healthier you must pay attention to the person you are today.

 

Your unconscious programs that dictate who you are, that you may not like (assuming that's why you're trying to change), so observe this person, notice the things you need to change.

 

CHOOSE to change, and OVERCOME every obstacle in your path. It won't be easy, it won't be uncomfortable, but it will be worth it.

 

Then repeat the cycle!

 

Connect with me elsewhere!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

Twitter: @tyler_egan2

LinkedIn Page: Click this

Facebook Page: @VeganEgan

YouTube: Tyler Egan

 

YouTube “Free” music Liscenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

The benefits of fasting go far FAR beyond just a weight loss tool. While it can be very beneficial for losing weight, there's more than meet the eyes with this particular "fad."

 

Many claim fasting is merely skipping breakfast, that it's just a weight loss toll, and they're not wrong, but the benefits of fasting really can go far beyond this., so I decided to dig a little deeper.

 

Here's some other benefits I found!

 

1. Can increases Insulin sensitivity and decrease insulin resistance, which increases the utilization of fat as energy

2. Can lower levels of inflammation & oxidative stress

3. It boost Neuronal Autophagy

4. Increases BDNF

5. Increases Catecholamine production

6. Increases Growth Hormone

7.  Leads to more lean mass retention (when losing weight)

 

Sources:

 

Fasting Enhances Growth Hormone Secretion

Augmented Growth Hormone Secretery Brust Frequency

Hormon-Sensitive Lipase

Intermittent Versus Daily Calorie Restricition

Fasting Weight-Loss - Marks Daily Apple Article

Autophagy Benefits

Alternate-Day Fasting in Nonobese Subjects

Short Term Fasting Induces Neuronal Autophagy

Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation  

 

Connect with me elsewhere!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

Twitter: @tyler_egan2

LinkedIn Page: Click this

Facebook Page: @VeganEgan

YouTube: Tyler Egan

 

YouTube “Free” music Liscenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs