What is Aerobic Exercise?

As explained in a previous post on The Primal Blueprint Fitness Pyramid, aerobic exercise includes general everyday movement and workouts that do not go above the recommended aerobic heart rate zone of “180 minus your current age” or less. Aerobic exercise is well-paced and not so stressful on the body.

Enough movement throughout the day is necessary for proper blood flow to be delivered to the different muscles you use, which means more oxygen and nutrients, along with “waste removal.” Moving throughout the day (along with other variables) ensures proper cellular health.

You also want to add a few cardio sessions done at a comfortable heart rate. No chronic cardio here. Whatever fits your schedule the best. Cycling, swimming, running, or even just walking are all good options, whatever your energy levels of the day make you feel like doing.

Sidenote: Aerobic Workout / Anaerobic Workout

The word aerobic means “with oxygen.” When you do an aerobic workout, this means there is enough oxygen available to burn mostly fat, as fat needs oxygen to burn for energy when you exercise. 

In comparison, an anaerobic (“without oxygen”) workout is a workout that is more difficult to the point that it gives rise to an oxygen shortage (any brief and intense exercise like sprinting, for instance). This leads to the burning of a greater amount of glucose for energy (as glucose doesn’t need oxygen to burn).

The Main Benefits of Aerobic Exercise

  • Fat metabolism: aerobic exercise primes your body to better use free fatty acids for energy. This is enhanced, of course, if you also consume low-insulin-producing foods.
  • Cardiovascular function: aerobic exercise builds more mitochondria (the “powerhouses” of the cells) in your muscles, so you burn energy more effectively with less free radical damage. Aerobic exercise also helps with oxygen utilization by your lung, boosts the stroke volume of your heart, and enhances your capillary network.
  • Musculoskeletal strength and resilience: sensible aerobic exercise also helps better your bones, joints, and connective tissue. 

In Summary

Whenever you are moving your body and doing aerobic exercise, it benefits your body during the workout, and when you are at rest. Multiple health benefits can ensue from making sure you get enough movement/exercise each day. Last, but not least, aerobic exercise strengthens the immune system by enhancing the flow of anti-aging hormones, along with improving the circulatory system. 

Enjoy your favorite movement regimen for all of the above reasons!

Until next time!

You can also find me on Instagram.

Gut Health is Essential

As mentioned in a previous post, What Are the Best Foods for the Gut?, we more than ever need to eat foods that are beneficial to the gut. Our gut microbiome (supported by probiotics – “the good bacteria”), is essential for a great number of biological functions like metabolic function, hormone function, the gut-brain axis, mood changes, etc. Removing the foods that do not sustain gut health (such as refined flour, sugar, and industrial seed oils) is the first step. But we also want to consume on a daily basis (preferably) foods that are beneficial to the gut. Such foods include bone broth, raw cultured dairy, fermented foods, coconut products, sprouted seeds, healthy fats, and fruits (and vegetables).

7 Amazing Foods for the Gut

  • Bone Broth: it offers collagen and the amino acids proline and glycine that are beneficial to the gut. 
  • Raw Cultured Dairy: it has good bacteria when fermented and short-chain fatty acids beneficial to the gut. Pastured kefir, yogurt, amasai, butter, and raw cheese are some of the best picks.
  • Fermented Foods: just like fermented dairy, fermented vegetables are awesome probiotic foods. They have organic acids that balance intestinal pH and probiotics helping with gut health. Sauerkraut, kimchi and kvass are great options.
  • Coconut Products; they are particularly good for the gut because the medium-chain fatty acids in coconut are usually easier to digest (for most people) than other fats –  a great choice for sustaining digestive health. Also, coconut kefir offers microbes beneficial to the digestive system.
  • Sprouted Seeds: sprouted chia seeds, flaxseeds, and hemp seeds are good sources of fiber that can foster the growth of beneficial bacteria. 
  • Healthy Fats:  healthy fats like egg yolks, avocados, ghee, and coconut oil are easy on the gut and contribute to nutrient absorption. Some protein foods like grass-fed beef, lamb, and wild-caught salmon also have healthy omega-3 fats.
  • Fruit: eating fruit in moderation (one or two servings/day) is an easy way to get vitamins and minerals. You can make homemade apple sauce or fruit sauce with pears or other low-glycemic fruits.

In Summary

Feeding the good bacteria in your gut by selecting the right foods that work well for you is very important. And as you can see, choices abound, so eating healthy doesn’t have to be dull in any way. Having to watch my blood sugar, I consume healthy fats every day and prefer getting my fiber from vegetables than the traditional fruits. See how your body responds to foods. Maintaining your health and wellness over the years is priceless.

Until next time!

References

Axe, Josh. “Leaky Gut Diet and Treatment Plan, Including Top Gut Foods.” Dr. Axe, 7 Jan. 2021, draxe.com/health/leaky-gut-diet-treatment/. Accessed 28 Feb. 2021.

Huberman, Andrew. “Control Pain & Heal Faster with Your Brain | Huberman Lab Podcast #9.” YouTube, 1 Mar. 2021, www.youtube.com/watch?v=mcPSRWUYCv0. Accessed 1 Mar. 2021.

You can also find me on Instagram.