Jamal Miles is a long time friend, father, husband, and Almeda County Firefighter Paramedic. Jamal and I discuss life as a firefighter, travel, road biking and a host of other topics.

 

         BallWash   http://ballwash.sjv.io/c/1238950/449574/7994 [email protected]

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Clinton Baily is a Military Veteran, EMS instructor, Paramedic, and longtime friend. In this episode, we discuss the mass shootings, critical care trauma, suicides, and man-eating dogs.

https://www.dhs.gov/stopthebleed

https://suicidepreventionlifeline.org

https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml

           BallWash   http://ballwash.sjv.io/c/1238950/449574/7994 [email protected]

https://soundcloud.com/nicholas-alexander-podcast

https://www.instagram.com/nicholas_alexander_podcast/

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

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  Fit Tip Friday is designed to give you the necessary tools and information to help you with your fitness journey.    Are Fats Making Us Fat?  

• Three types of dietary fats

1. Saturated 
2. Monounsaturated 
3. Polyunsaturated 

   

• Saturated fats have been demonized for as long as I can remember, and for a good reason. Saturated Fats are linked to high cholesterol (LDL) which could potentially lead to a heart attack or stroke. But Not all saturated fats are created equal and come with this severe health disclaimer. Coconut oil which is high in natural saturated fat increases healthy cholesterol levels  (HDL) cholesterol and helps to convert (LDL) cholesterol healthy cholesterol reducing chances of a heart attack or stroke.

           https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good  

• Monounsaturated Fats are one of the healthy fats along with Polyunsaturated Fats. Monounsaturated Fats are liquid at room temperature but begin to harden when chilled. Monounsaturated Fats are found in Almonds, Olives, Extra virgin olive oil, Avocados, Peanuts, Cashews, Tea seed oil, Eggs, and red meat. Monounsaturated Fats include omega-9 fatty acid known as Oleic acid, and Oleic acid benefits include reduced blood pressure, fat burning, and also Protects cell membranes by making myelin.

               Resource                http://mooscience.com/Oleic-Acid.html              https://medlineplus.gov/ency/patientinstructions/000785.htm             https://draxe.com/monounsaturated-fat/    

• Polyunsaturated fat are the second healthy dietary fat, polyunsaturated fats are found in plant and animal foods like salmon, vegetable oil, nuts, and seeds. Polyunsaturated fats include omega-3 and omega-6 fats 

   

• Omega-3 Benefits 

1. Reduces triglycerides 
2. Reduces the risk of arrhythmia 
3. Slows the buildup of plaque in arteries 
4. Slightly Lowers blood pressure

 

• Omega-6 Benefits

1. Controls blood sugar
2. Reduces chances of diabetes 
3. Lowers blood pressure 

                       Resource             https://medlineplus.gov/ency/patientinstructions/000747.htm     https://soundcloud.com/nicholas-alexander-podcast   https://www.instagram.com/nicholas_alexander_podcast/   https://itunes.apple.com/us/podcast/nicholas-alexanders-podcast/id1361428693?mt=2   https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w   https://twitter.com/N_A_Podcast   https://www.iheart.com/podcast/nicholas-alexander-podcast-29268573/?cmp=ios_share   https://www.facebook.com/NicholasAlexanderPodcast/ [email protected]    

 

 

Fit Tip Friday is designed to give you the necessary tools and information to help you with your fitness journey. 

 

 What Supplements do I need?

Supplements only help if you're doing everything else right. With that said; I put together a list, of my top five supplements for building muscle and burning body fat.        

1. Whey Protein

• Aids in weight loss/weight management
• Builds muscle 
• Lowers cholesterol
• Lowers blood pressure in patients with hypertension; and those at risk for heart attack and stroke.

                      Reference            https://www.medicalnewstoday.com/articles/263371.php         2. Creatine Monohydrate   

• Improves high intensity training.
• Increase muscular endurance and cellular energy ATP.
• Increases total body mass by hydrating the muscle cells.
• Helps muscle repair and prevent damage.
• Creatine and deficiency syndrome

                       Reference         https://www.medicalnewstoday.com/articles/263269.php         3.BCAA      

• Decreases muscle loss while in a caliore deficit.
• Increases protein synthesis.
• Prevents protein breakdown. 
• Better workouts

                        Reference             https://www.bodybuilding.com/content/bcaas-the-many-benefits-of-amino-acids.html         4. Beta-Alanine   

• Muscular endurance
• Muscular strength
• Train Harder

                        Reference               https://www.bodybuilding.com/fun/beta_alanine.htm  

1. Cla and L Carnitine

• The ultimate fat burning stack 
• L-carnitine provides energy by freeing up fatty acids.
• L-carnitine improves performance 
• Cla breaks down fat cells 
• Retains lean muscle mass

        https://www.webmd.com/diet/news/20040520/cla-weight-loss#1 https://www.bodybuilding.com/content/your-expert-guide-to-l-carnitine.html  

https://soundcloud.com/nicholas-alexander-podcast

 

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Becca Perez is former NPC Bikini competitor turned surgery technician. When we recorded this podcast, I had no idea what I was doing, but I was able to work some editing magic and salvage this recording I hope you enjoy.  

• Chef Nicholas Alexander Podcast 
• Is Ayesha Curry a chef or cook?
• http://www.ayeshacurry.com
• https://www.instagram.com/ayeshacurry/?hl=en
• https://twitter.com/ayeshacurry?lang=en
• Quiting social media and the how it improves your life.

• https://www.instagram.com/rebekahmp/?hl=en
• Post Show diet and the fitness industry deception. 
• Vitamix and protein pancakes.
• The big sandy Mtb prep

• The bachelor Pad Longboard 
• Boots boards 
• https://boostedboards.com/?gclid=EAIaIQobChMIwqD0yYCV2wIVgb9kCh0pzAXBEAAYASAAEgLJp_D_BwE

           BallWash 

•  http://ballwash.sjv.io/c/1238950/449574/7994

• n[email protected]

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  https://twitter.com/N_A_Podcast

  https://www.instagram.com/rebekahmp/

Fit Tip Friday is designed to give you the necessary tools and information to help you with your fitness journey. 

 

https://soundcloud.com/nicholas-alexander-podcast

 

https://www.instagram.com/nicholas_alexander_podcast/

 

https://itunes.apple.com/us/podcast/nicholas-alexanders-podcast/id1361428693?mt=2

 

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

 

https://twitter.com/N_A_Podcast

 

 

Anna is an NPC bikini competitor, flexible dieter, coach, and mental health therapist. Anna is an NPC bikini competitor, flexible dieter, coach, and mental health therapist. The struggle is real when it comes to fitness and dieting as you'll hear in this podcast.

[email protected]

https://soundcloud.com/nicholas-alexander-podcast

https://www.instagram.com/nicholas_alexander_podcast/

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

https://twitter.com/N_A_Podcast

https://www.instagram.com/butterpecanfilarican_/

 

Fit Tip Friday is designed to give you the necessary tools and information to help you with your fitness journey. 

 

https://soundcloud.com/nicholas-alexander-podcast

 

https://www.instagram.com/nicholas_alexander_podcast/

 

https://itunes.apple.com/us/podcast/nicholas-alexanders-podcast/id1361428693?mt=2

 

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

 

https://twitter.com/N_A_Podcast

 

 

Mike Silva is a powerlifter/part-time bodybuider preparing for his first powerlifting competition in a few months. Mike talks about the powelifting lifestyle and what he's doing to prepare.

[email protected]

https://soundcloud.com/nicholas-alexander-podcast

https://www.instagram.com/nicholas_alexander_podcast/

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

https://twitter.com/N_A_Podcast

https://www.instagram.com/mikesodope1/

 

Fit Tip Friday is designed to give you the necessary tools and information to help you with your fitness journey. 

 

https://soundcloud.com/nicholas-alexander-podcast

 

https://www.instagram.com/nicholas_alexander_podcast/

 

https://itunes.apple.com/us/podcast/nicholas-alexanders-podcast/id1361428693?mt=2

 

https://open.spotify.com/show/3owlNSkWL84tj05Pl9n2da?si=wnyNMCX-RfWWmpm7uuXW5w

 

https://twitter.com/N_A_Podcast