Saturated Fats - Not just red meat!

Many discussions have come up recently about living a long healthy, disease free life. One major area of concern is nutrition, a topic that tends to be quite controversial. It is beneficial to understand biochemical nutrition to gain a deeper understanding of the dietary choices you should make since what you ingest directly impacts your metabolic function. One major category in biochemical nutrition is lipids which encompass all fats, oils, waxes, sterols, and fat-soluble vitamins. A subcategory of lipids, being fatty acids, is the focus of this article, saturated fats.

Saturated fats are a type of dietary fat found in a variety of foods, both animal-based and plant-based. They are a type of fatty acid, characterized by a lack of double bonds between carbon atoms. This “saturation” with hydrogen atoms gives saturated fats their solid form at room temperature. While they are essential in small amounts for certain bodily functions, excessive intake of saturated fats can be linked to increased cholesterol levels and a higher risk of heart disease. Here's a comprehensive list of common foods that contain saturated fats:

1. Animal-Based Sources

• Meat and Poultry:

  • Red Meats: Beef, pork, lamb, and their processed forms (e.g., sausages, bacon, salami).

  • Poultry with Skin: Chicken, turkey, and duck when consumed with the skin.

  • Organ Meats: Such as liver and kidney.

• Dairy Products:

  • Whole Milk and Cream: Full-fat milk, half-and-half, and heavy cream.

  • Cheese: Cheddar, mozzarella, brie, and other full-fat cheeses.

  • Butter: Regular butter and ghee.

  • Ice Cream: Especially full-fat varieties.

  • Yogurt: Full-fat and some flavored yogurts.

• Eggs:

  • Egg Yolks: While egg whites are fat-free, the yolks contain saturated fats.

2. Plant-Based Sources

• Oils:

  • Coconut Oil: Widely used in cooking and baking.

  • Palm Oil and Palm Kernel Oil: Common in processed foods and baked goods.

  • Cocoa Butter: Found in chocolate and some confectioneries.

• Plant-Based Dairy Alternatives:

  • Coconut Milk and Cream: Used in various culinary applications.

  • Some Non-Dairy Creamers: Especially those made with coconut or palm oils.

3. Processed and Packaged Foods

• Baked Goods:

  • Pastries: Croissants, danishes, and puff pastries.

  • Cookies and Cakes: Especially those made with butter, shortening, or palm oil.

  • Muffins and Scones.

• Snack Foods:

  • Chips and Crackers: Particularly those fried in palm or coconut oil.

  • Popcorn with Butter or Palm Oil Toppings.

• Fast Foods:

  • Fried Foods: French fries, fried chicken, onion rings.

  • Burgers and Pizzas: Especially those made with high-fat meats and cheeses.

  • Tacos and Burritos: When made with fatty meats and cheeses.

• Ready-to-Eat Meals:

  • Frozen Dinners: Especially those containing creamy sauces or fried components.

  • Instant Noodles with Flavor Packs: Often contain saturated fats from oils and flavorings.

4. Other Sources

• Margarines and Spreads:

  • Certain Types of Margarine: Especially those that are not labeled as trans-fat-free.

  • Vegetable Shortening.

• Confectionery and Sweets:

  • Chocolate Bars: Particularly milk and white chocolates.

  • Candy and Sweets: Those containing butter or palm oil.

• Beverages:

  • Some Coffee Drinks: Lattes and frappuccinos made with whole milk or cream.

  • Certain Smoothies: Especially those with added cream or full-fat dairy.

5. Specialty and Gourmet Foods

• Artisan Cheeses and Butters:

  • High-Fat Varieties: Such as triple-cream cheeses.

• Gourmet Baked Goods:

  • Items made with high-fat ingredients: Such as brioche and other rich pastries.

Tips for Managing Saturated Fat Intake

• Choose Lean Meats: Opt for lean cuts of meat and remove visible fat.

• Select Low-Fat or Fat-Free Dairy: Such as skim milk, low-fat yogurt, and reduced-fat cheeses.

• Use Healthier Cooking Oils: Replace coconut and palm oil with olive oil or canola oil.

• Limit Processed Foods: Reduce consumption of packaged snacks, baked goods, and fast foods.

• Read Labels: Check nutritional information for saturated fat content and choose products with lower amounts.

Conclusion

While saturated fats are present in many delicious and convenient foods, being mindful of their intake is important for maintaining overall health. Balancing your diet with unsaturated fats, such as those found in nuts, seeds, avocados, and fatty fish, can help support heart health and reduce the risk of chronic diseases.

By Michelle Amore

The Different Types of Magnesium and Their Benefits

Magnesium is an essential mineral that plays a key role in many physiological processes, including muscle function, nerve signaling, energy production, and bone health. However, not all forms of magnesium are created equal. Different types of magnesium are used to address specific health needs due to their unique properties and bioavailability. Here’s a breakdown of the most common forms of magnesium and their benefits.

1. Magnesium Citrate

Magnesium citrate is one of the most popular forms of magnesium, known for its high absorption rate. It is magnesium combined with citric acid, making it highly soluble in water and easily absorbed by the digestive system.

• Benefits:

  • Digestive health: Acts as a natural laxative, helping with constipation.

  • Muscle cramps: Often used to relieve muscle cramps and tension.

  • Stress and anxiety relief: Can help reduce anxiety by supporting neurotransmitter function.

• Best for: Those looking for a magnesium supplement that supports both relaxation and digestive regularity.

2. Magnesium Glycinate (Bisglycinate)

Magnesium glycinate is a compound of magnesium and the amino acid glycine. This form is well-tolerated by most people and less likely to cause gastrointestinal side effects like diarrhea.

• Benefits:

  • Relaxation and sleep: Glycine is a calming amino acid, making this form of magnesium especially beneficial for improving sleep quality and reducing anxiety.

  • Muscle recovery: Supports muscle relaxation and recovery, particularly after exercise.

  • High bioavailability: Easily absorbed, making it a great option for those with magnesium deficiencies.

• Best for: People with sensitive stomachs or those seeking better sleep and relaxation.

3. Magnesium Oxide

Magnesium oxide is a combination of magnesium and oxygen. It has a lower bioavailability compared to other forms, meaning it is not absorbed as efficiently by the body. However, it contains a high amount of elemental magnesium, making it useful in certain cases.

• Benefits:

  • Digestive health: Often used as a laxative or to relieve indigestion.

  • Migraine prevention: Some research suggests it can help reduce the frequency of migraines.

  • High elemental magnesium content: Although less absorbable, it provides a significant amount of magnesium per dose.

• Best for: Individuals looking for a cost-effective magnesium supplement to help with digestive issues or migraines.

4. Magnesium Malate

Magnesium malate is magnesium bound to malic acid, which is naturally found in fruits and helps the body produce energy. This form is highly absorbable and has energizing effects.

• Benefits:

  • Energy production: Supports the body’s energy production, making it useful for reducing fatigue.

  • Fibromyalgia and muscle pain relief: Some evidence suggests it may help reduce symptoms of fibromyalgia and chronic muscle pain.

  • Gentle on the stomach: Generally easy on the digestive system.

• Best for: People experiencing chronic fatigue or muscle pain, including those with fibromyalgia.

5. Magnesium Threonate

Magnesium threonate is a newer form of magnesium bound to threonic acid, which is derived from the breakdown of vitamin C. This form is unique in that it is able to cross the blood-brain barrier, making it particularly beneficial for brain health.

• Benefits:

  • Cognitive function: Supports brain function and may help improve memory and learning.

  • Neuroprotection: May offer protective benefits against neurodegenerative diseases like Alzheimer's.

  • Sleep quality: Can help with deep, restful sleep by calming the nervous system.

• Best for: Individuals seeking cognitive enhancement or improved brain health.

6. Magnesium Chloride

Magnesium chloride is one of the most common and versatile forms of magnesium. It is highly absorbable and can be taken orally or applied topically as magnesium oil.

• Benefits:

  • Cellular function: Supports overall cellular health, energy production, and metabolic function.

  • Topical use: Can be used transdermally to relieve muscle aches and promote relaxation.

  • General supplementation: Suitable for addressing general magnesium deficiencies.

• Best for: Those looking for a versatile magnesium supplement for both internal and external use.

7. Magnesium Sulfate (Epsom Salt)

Magnesium sulfate, commonly known as Epsom salt, is often used in baths for its ability to soothe sore muscles and relax the body. While not typically taken as a dietary supplement, it is commonly used for its therapeutic benefits.

• Benefits:

  • Muscle relaxation: Reduces muscle soreness and inflammation.

  • Detoxification: Can help flush out toxins when used in baths.

  • Laxative: Occasionally used as a laxative when taken orally (though not commonly recommended for long-term use).

• Best for: External use in baths for relaxation and muscle recovery.

8. Magnesium Taurate

Magnesium taurate is magnesium bound to taurine, an amino acid that supports cardiovascular health. This combination makes it particularly beneficial for heart health and regulating blood pressure.

• Benefits:

  • Heart health: Helps regulate blood pressure and supports cardiovascular function.

  • Calming effects: Taurine promotes relaxation and supports nervous system health.

  • Blood sugar regulation: May help stabilize blood sugar levels in people with diabetes.

• Best for: Individuals focused on heart health and blood pressure regulation.

9. Magnesium Carbonate

Magnesium carbonate is a form that becomes magnesium chloride when it reacts with stomach acid, making it a good supplement for digestive health. It also serves as a mild antacid.

• Benefits:

  • Digestive health: Helps with indigestion and heartburn.

  • Relaxation: Offers mild calming effects, similar to other forms of magnesium.

  • Supplementation: Provides a solid source of magnesium for addressing deficiencies.

• Best for: People looking for a magnesium supplement that also aids digestion.

Choosing the Right Magnesium for You

The best type of magnesium for you depends on your specific health goals and needs:

• For sleep and relaxation: Consider magnesium glycinate or magnesium threonate.

• For digestive issues: Magnesium citrate or magnesium oxide are good choices.

• For muscle recovery: Magnesium sulfate (Epsom salt baths) or magnesium chloride.

• For heart health: Magnesium taurate.

• For energy production and muscle pain: Magnesium malate.

Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.

Each form of magnesium has unique properties that can support different aspects of your health, so choosing the right one can significantly impact your well-being.

Please contact Michelle Amore for questions, comments, or concerns.

Tommy Zaknoen, CPT & PHP IC Trainer

We are overjoyed to extend a warm welcome to our newest independent contractor trainer! Having you on board brings a fresh wave of enthusiasm and expertise to our organization, and we are truly grateful to have you as part of our growing family.

See what Tommy has to say about his experience at PHP…

“I have been with Precision Human Performance using it as my primary exercise facility and my location to train clients for over 2 months now and am going to try my best to put into words how unbelievably happy I am with every aspect of this place! 

Cleanliness is second to none, the staff are constantly doing what they can to keep the equipment, facility and all areas as tidy and up kept as possible, even during the wet and dirty winter months.

The staff and owners are some of the most welcoming, friendly, and intelligent trainers I’ve ever met. The second you walk through the front doors they make themselves incredibly approachable and that just gives you a sense of comfort that keeps you coming back here. It’s obvious their main goal is the success of anyone who walks in and giving them a nurturing environment to grow

Last but not least the facility it self. They spared NO expense when stocking this place. It has the best machines on the market and overall state-of-the-art equipment all across the board. As a bodybuilder it makes lifting here an absolute joy I will go wildly out of my way just to get a lift in here. As a trainer it is so amazing knowing my clients are able to utilize the best equipment in the area. 

Highly recommend PHP to anyone looking for training, a place to train clients, or a place to lift. You will be nothing but satisfied!”

Precision Human Performance; A year in review and a look forward

We say it every January. We can hardly believe how quickly another year has passed, and 2023 was no exception. Like all businesses and personal lives, PHP has been through turbulence, successes, unforeseen challenges, and new directions. Friction leads to resilience and we are both proud and celebratory for another year of pursuing our goals, and yours.

Last years story of PHP goes far beyond overcoming obstacles and relishing in triumphs. In reality, when we reflect upon 2023 a singular description comes to mind… gratitude. Gratitude for you, our deeply valued clients and members, gratitude for our endless passion for our work, and continued drive to learn, both born from your commitment. Gratitude for the support of our incredible team, and gratitude for the opportunity to make a difference in this important industry. Without you, neither we, nor PHP, could ever reach full potential.  We extend our most sincere thank you to each and every one of you that we are fortunate to work with.

As well as reflection, we are also embracing this new year as an opportunity to look forward to an evolution for PHP. We will look inward, more clearly define the goals for our company, and work diligently to bring them to life. 2024 will be a busy year for us behind the scenes, planning, building, testing, and preparing an improved version of the services and experience that we offer. For now, we are withholding details of exactly what the new PHP will be, but expect clues and teasers over the next 12 months as we get closer to the 2025 relaunch of Precision Human Performance.

Cheers to you all, and the happiest of New Years. Thank you for being the inspiration to challenge ourselves to new heights in the pursuit of helping you achieve the highest quality of life.

Best,

Johnny + Michelle

Hypertrophy Blog #1

By Dan Junquera

What exactly causes hypertrophy is a question that is bounced a lot around the fitness industry. Based on where the research is right now, we can say that Mechanical Tension is what we want for hypertrophic adaptations. Mechanical Tension is the pulling force that the muscle proteins experiences when contracting.That being said, if we are looking to gain muscle size and get these adaptations, we want to workout in a way that maximizes mechanical tension. To do that, we need to look at our proximity to muscular failure in a given set. Based on Chris A. Beardsley's 5 effective model, we can see that the last 5 repetitions in a given set, taken to failure, are the most effective repetitions in a set. These effective reps have an increase in motor unit recruitment and allows for more muscle fibers to experience mechanical tension. As a result, if we are looking to maximize hypertrophic adaptations in a workout, its important that we are training hard and taking sets close to failure and progressively overloading from there. 

While this is good knowledge to have, when it comes to programming for hypertrophy, its important to look at the individual to see what proximity to failure would be appropriate for them. Given that going 1-2 reps from failure can come with many different challenges, such as different fatigue mechanisms, stress placed on the muscles, discomfort, etc. going to failure may not be realistic for many people. For these individuals, it would be better to start further away from this failure threshold and gradually over time, progressively overload the workouts to get closer to the failure threshold if appropriate for the individuals goals. 

More more information or to contact Dan to schedule a consultation and/or training session, email Dan@precisionhumanperformance.com

Unleashing Your Inner Potential: A Journey into the World of Biohacking

By Michelle Amore

In the pursuit of optimal health and peak performance, a growing movement known as biohacking has taken center stage. Biohacking involves leveraging science, technology, and lifestyle modifications to enhance physical and mental well-being. When applied to the world of fitness and performance, biohacking offers a fascinating and innovative approach to unlocking the full potential of the human body. Let's explore the world of biohacking and how it intersects with the quest for fitness excellence.

Defining Biohacking 

At its core, biohacking is about self-experimentation and continuous improvement. It's the art of optimizing the body's functions and systems through various methods that go beyond traditional fitness routines. In the context of fitness, biohacking seeks to enhance not only physical strength and endurance but also cognitive function, recovery, and overall well-being.

The Pillars of Fitness Biohacking

1.  Nutrigenomics: This science explores how our genes interact with the nutrients we consume. Fitness biohackers may tailor their diets based on genetic markers to optimize energy production, muscle growth, and fat metabolism.

2.  Sleep Optimization: Quality sleep is essential for recovery and performance. Biohackers often monitor sleep patterns using wearable devices and adjust their sleep environment to maximize restorative rest.

3.  Exercise Variation: Beyond traditional workouts, biohackers experiment with innovative training methods like high-intensity interval training (HIIT), cold or heat exposure workouts, and functional training to challenge the body in novel ways.

4.  Supplementation: Biohackers may use supplements to support muscle recovery, reduce inflammation, and enhance cognitive function. These choices are often backed by meticulous research and personalized needs.

5.  Mind-Body Connection: Practices like meditation, mindfulness, and visualization are integrated into fitness routines to optimize mental focus, reduce stress, and improve performance.

6.  Technology Integration: Wearable fitness trackers, biofeedback devices, and apps play a significant role in tracking physiological data, helping biohackers make informed decisions about their training, recovery, and nutrition.

Connecting Biohacking to Fitness Goals

1.  Muscle Growth and Fat Loss: Biohacking techniques can target specific genetic factors related to muscle development and fat metabolism. Combined with personalized training and nutrition plans, these strategies may lead to more efficient progress.

2.  Recovery and Injury Prevention: Biohacking's emphasis on sleep optimization, targeted supplementation, and innovative recovery methods can aid in preventing injuries and accelerating post-workout healing.

3.  Cognitive Enhancement: Through nootropics (cognitive-enhancing substances), meditation, and brain-training techniques, biohacking aims to optimize mental clarity, focus, and decision-making during workouts.

4.  Longevity and Anti-Aging: Certain biohacking practices, such as intermittent fasting and calorie restriction, are thought to promote cellular repair and extend lifespan. Combining these practices with fitness routines can lead to enhanced overall vitality.

5.  Stress Management: Incorporating mindfulness and stress-reduction techniques into fitness regimens can mitigate the negative effects of chronic stress on both physical and mental health.

Ethical Considerations and Caution

While biohacking offers exciting possibilities, it's essential to approach it with caution and responsibility. Personal experimentation should be guided by credible scientific research and the guidance of qualified professionals. Also, biohacking should complement, not replace, healthy lifestyle choices, including proper nutrition, regular exercise, and sufficient sleep.

Biohacking in fitness is a journey of self-discovery and optimization. It's about pushing boundaries, testing limits, and harnessing the power of science and technology to achieve personal fitness goals. By embracing the principles of biohacking while staying grounded in evidence-based practices, individuals can unlock their potential, elevate their performance, and embark on a transformative fitness journey that goes beyond conventional norms. Remember, the journey is as important as the destination, and biohacking offers a roadmap to a healthier, more empowered you.

To learn more or begin addressing the pillars of biohacking, contact Michelle Amore at michelle@precisionhumanperformance.com

SmartMuscle: A Secure and Effective Hypertrophy Program by Dan Junquera

SmartMuscle: A Secure and Effective Hypertrophy Program

by Dan Junquera

Hypertrophy, being the growing of organs and tissues in the form of an increase in the size of cells, is sought out for its aesthetic adaptations and improvements most of the time. In addition, there are other physiological benefits of muscular hypertrophy. This exercise adaptation can improve muscular strength by increasing the cross-sectional area of the muscle tissue that improves the magnitude of the force production. In addition to strength and force production, it can also help in improving bone density due to the concept of progressive overload; placing more and more stress on the bones and ligaments that calls for adaptations. Muscle hypertrophy can also help slow down the aging process of muscular atrophy that occurs as age increases. Muscular hypertrophic adaptations can also increase a persons BMR. In other words, how many calories they burn at rest because an increase in muscle mass calls for the body to work harder to maintain that new put on muscle.

Research suggests that proximity to failure seems to be one of the more important things when trying to induce muscular hypertrophy. Not muscle damage! Based on the individual's needs, proximity to failure is something that can be adjusted and tailored to their needs as well as what amount of stress their body can tolerate. In untrained individuals, scientific literature has shown that high-load resistance training can result in increases of 7.7% - 8.1% in the cross-sectional area of a given muscle after an 8 week program.

An effective hypertrophy program will use advanced concepts and strategies to get these adaptations such as; the 5 effective rep model, force-velocity relationship, size principle, MEV, MAV, MRV, and much more. Ourselves at PHP have learned how to apply these advanced concepts to create the results. Also addressing any limitations and previous injuries that could become an obstacle for achieving a hypertrophy based goal safely and effectively. 

Multiple Sclerosis

Multiple Sclerosis Awareness by Aaron Westbrook

Multiple Sclerosis (MS) is a progressive and degenerative condition in which the immune system targets the protective covering of the nervous system. When left untreated, MS can damage the nerves enough to disable a person’s ability to walk and can even make it impossible to do everyday things around the house. According to the National MS Society, an estimated 1 million people in the US suffer from this condition. While current estimates expect to see the number of people with MS rise, it becomes even more necessary to find effective treatments to manage symptoms and improve outcomes!

While there are a wealth of pharmaceutical treatments for severe MS symptoms, our day to day behaviors still have a greater impact on reducing the progression and even preventing development of MS. Low to moderate intensity exercise like walking, cycling, or even light resistance training can maintain nerve integrity, improve balance and coordination, and reduce overall inflammation from MS. Sleep quality determines much of the recovery from MS attacks as well. Making sure your room is dark, quiet, and cool enough as well as giving yourself time to wind-down before bed can help your body get the most out of its resting time. Dietary intake also impacts your body’s response to MS attacks. Emphasize foods that offer adequate daily protein, carbohydrates, fats, and vitamins (evidence supports the role of vitamin D in particular for MS treatment). Generally a wide variety of foods in a balanced diet helps to ensure your body has everything you need to repair and maintain tissue damage from MS.

While some of these things might seem obvious or even seem too simple, they all become increasingly challenging as conditions like MS progress. Balancing normal stresses of daily living with the new stresses of MS attacks can, at times, demand a lot of support and a fine-tuned approach to lifestyle adjustments. Dosage of physical activity, consistency of nutrition and sleep, and supporting you through a major health change are all at the heart of our process at PHP. While we take time to recognize people with MS and the challenges they experience, we encourage and support you to continue fighting back with each step, each good night of sleep, and each balanced meal!