Be Bio Fit

02/13/2020

🍇🍓My breakfasts are very simple.

Today:
5 eggs 🥚
baby
salt .

Have great day guys! Coach Ondrej Leipert

02/11/2020

‼️ WHAT IS BETTER FOR YOU?

🥛WHEY Isolate VS Hydrolysate .

👉By Coach Ondrej Leipert

👉 Whey ISOLATE:

✅ fast absorption (no lactose)

✅ Glycomacropeptide (GMP) is a milk-derived bioactive peptide, which boosts the immune system

✅ Appetite and cravings control ================================
👉 Whey Hydrolysate

✅ faster absorbing than ISO (but studies showed minimal difference of muscle gain between ISO and HYDRO)

❌ Worse taste profile (bitter taste)

❌ More expensive

❌ Doesn’t boost our immune system as ISO

👉👉👉 So for winner is:

🏆WHEY ISOLATE

👉 Lastly, also ppl. using ISO
for heart disease, preventing dental cavities, gout, infant development, liver disease, phenylketonuria, mental conditions, and weight loss.

02/11/2020

🍴🌶 INTERMITTENT FASTING WITHOUT HUNGER???

✅ answer is YES ‼️
You guys enjoy this article.
Coach Ondrej Leipert

Fasting mimicking diet:

👉👉👉Get the BENEFITS OF FASTING & STILL EAT FOOD. Fasting mimicking diet is a revolutionary way to prolong fasting benefits that allows you to eat but still get the benefits of fasting such as:

✅ Detox (Autophagy is when your body up regulates recycling, cleanup and immune function to prevent you from cancer. Strong immune system can protect you from diseases such viruses)

✅ weight loss ( very powerful tool without having hunger)

✅ improve insulin sensitivity (lower blood sugar, lower triglycerides, decreases inflammation (metabolic syndrome)

✅ lower blood pressure .

✅ mTOR, ampk, insulin balance ( super important)

👉DIET SCHEME:

For every Month we do for 5 days

🌶For 5 days:

✅ 800 kcal per day

✅ macros: P: 18g, C: 25g, F: 70g per day

👉 After 5 days you have to move back to your original diet and repeat it next Month

👉 key 🔑 thing is very low protein ( athletes, no worries - during 5 days you will NOT loss any muscle due high level growth hormone and your healthy cells will eat your damaged cells)

🥑🥚 Higher fats are important for million things such hormone balance (especially ladies for ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) PLUS Good mood ( regeneration of pituitary gland) 🧠

🤦‍♂️ My brainstorms when I’m writing my articles ( Fat % and depress would be my next post)

✅ Lastly SUPPLEMENTS to boost your detox (Autophagy)

👉 coffee ☕️ (black), green tea 🍵, curcumin, anthocyanin (blueberries, strawberries 🍓, grapes 🍇 ), carnosine etc.

02/11/2020

Hey guys,
as former chef for Czech government, I LOVE to cook. Tasty and healthy. Today I will show you one dangerous chemical, which can be created in our food during cooking.

👉Glycotoxins (AGEs)

Dietary advanced glycation end products (dAGEs) are known to contribute to increased oxidant stress and inflammation, which are linked to the recent epidemics of diabetes (Type 1,2,3) and cardiovascular disease.

AGEs are created through a nonenzymatic reaction between reducing sugars and free amino groups of proteins and lipids.

So how to avoid this dangerous reaction in our food?
Here I created few tips:

👉DO

✅ marinade your meat
( low or acidic pH arrests AGE development in cooked meat, use lemon juice or vinegar solution least 1 hr prior cooking)

✅ use moist heat, using shorter cooking times, cooking at lower temperatures

✅ use leaner meats

👉DON’T

❌ don’t use sugar/maple syrup/honey for your BBQ (I know, this’s hard one, you can just reduce intake and marinaded it.

❌ don’t use butter for frying
(scrambled eggs prepared with a cooking spray or oil had ~50% to 75% less dAGEs than if cooked with butter)

❌ don’t use too high (and too often) temperature

👉 This few steps help you keep you blood sugar and cardiovascular system healthy.

Have a great day .
Coach Ondrej Leipert

We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.

02/11/2020

Is “bad” boy LDL Cholesterol really bad?

When it comes to heart disease risk, the LDL lipoproteins are the most important.

But the picture is much more complicated than simply "LDL = bad."

There are subtypes of LDL, mainly depending on the size.

Their size is often classified as either "small, dense LDL" or "Large LDL"

Studies show that people who have mostly small particles, called Pattern B, have up to a three times greater risk than people with mostly large particles, called Pattern A.

Beside balanced healthy diet and optimal physical activities, here I want to show you guys few non traditional (and very interesting) ways to improve your cholesterol and prevent cardiovascular diseases.

Reduce inflammation
(low CRP and fibrinogen markers)

- Coenzyme Q10 (especially if you’re taking statin drugs)

- Vit E, C, carotenoids, selenium, and zinc combo (decreases CRP)

- Natto (traditional Japanese food) aka fermented soy. Fibrinogen rises every decade of our life which makes the blood thicker. Beside lowering inflammation, Natto food can also reduce blood prrssure

- Niacin can decrease both inflammation markers

Healthy mitochondria
Mitochondrial dysfunction may play an important role in the development of atherosclerosis

- CoQ10 – 300mg/day from supplement or natural food sources like fatty fish, red meat, lentils, spinach, broccoli and strawberries

- Alpha-lipoic acid – 600mg/day from supplement or natural food sources like (note – in food very low) spinach, broccoli, red meat and liver.

- Acetyl-L-carnitine – 500-2000mg/day fro, supplement or natural food sources like grass few beef, chicken, kefir and fish

- Vit E 200-400 iu/day from supplement or natural food sources like eggs, almonds, hazelnuts, sunflower seeds, spinach and avocado

- Glutathione 50-600mg/day from natural food sources/precursors like cabbage, Brussels sprouts and cauliflower. Also Whey protein or l-cysteine precursor

- Superoxide dismutase 250-500mg/day from natural sources like broccoli or cabbage and supplement

- Hot and cold shower daily (increase mitochondrial sensitivity)

Nitric oxide level
Maintaining optimal levels of nitric oxide is crucial for the health of cardiovascular system

- add l-citrulline and beetroot or beetroot juice

Good quality/quantity of sleep
- feel free to read my previous article about sleep

Thank you so much for attention and here last trick how to block atherogenesis and formation of plaques.

- add Vit A , B, C, D, E and tetrahydrobiopterin (BH4)

We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.

02/11/2020

mTOR - Longevity or muscle gain?

Do you wanna live longer or build and maintain muscle whole life? Coach Ondrej and here is my solution.

For ppl. who doesn’t know, what’s mTOR.

The main action of mTOR is protein synthesis regulator and important in many functions of the brain (synaptic plasticity, memory etc.)

Low mTOR cause muscle loss, which reduces longevity.

High mTOR activity can promote cancer, cuz stops autophagy from removing cancer calls.


Optimum level of mTOR is essential for build and maintain the muscle tissue.
When we get older, we will be losing muscle due sarcopenia, testosterone and growth hormone reduction and resistance to anabolic responses. So muscle building would be harder. But maintain the muscle mass is important for longevity. So too much mTOR or too little can be dangerous. We have to find sweet spot for optimum muscle mass and longevity.

How to lower mTOR?

lover insulin (keto)
caloric restriction
intermittent fasting
curcumin
anthocyanin (blueberries, strawberries, grapes)
carnosine

How to optimally simul mTOR?

enough weight exercises
optimum amount of protein (except post workout- don’t combine protein + simply carbs/sugar cuz it boosts mTOR too much - witch block cells recycling)

Bottom line: So what we should do? In my opinion we should be cycled: Low mTOR (IF, keto, curcumin) AND Optimal mTOR (exercise, more complex carbohydrates, eat more often) Basically ideal for muscle building phase and after the cutting phase.

We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.

02/11/2020

Brain 2.0

Do you want to have more energy? Or make your brain younger, smarter and faster?

Here few very useful tips, which can absolutely change your life.

Add:
- exercise (once a week HIIT makes your brain more plastic, BDNF) so deplete and recharge your battery

- cold shower (mitochondrial stimulant)

- good quality of sleep (check my previous article called: Sleep 2.0)

- eat more good fats

- complex carbohydrates (control blood sugar and glial cells/immune system of brain need glucose)

- organic food

- external ketoses (brain loves it)

- anti inflammation foods (for swollen/inflamed neurons is hard to pass energy

- polyphenols are excellent for mitochondrial functions so add spices, dark chocolate, coffe, tea, turmeric and occasionally enjoy glass of red wine

(add unsalted grass fed butter for better absortion)

- coffee fruit (coffee berries) can enhance neurogenesis (growth of new cells in brain, aka neurons)

- IF – intermittent fasting

Avoid:
- bad fats (deep fried, oxidized, vegetable oils) cause mitochondrial dysfunction

- sugar (especially high fructose corn syrup)

- gluten (inflammation)

- mold contamination (good diet is for example paleo, cuz naturally eliminate lot of mold)

- MSG’s (hypoglycemia)

- Non organic corn products (glyphosate is mitochondrial inhibitor)

- Sucralose – kills gut bacteria, mitochondria dysfunction

We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.

02/11/2020

Sleep is naturally recurring state of mind and body. Today I will explain, how to increase quality (not necessary quantity) of sleep. Because not just too little, but also too much sleep is linked to many medical problems.

Poor sleep can cause:

- depression

- diabetes (one bad night of sleep can change ability to regulate blood sugar up 40% so ppl. who don’t have enough sleep can increase risk of T3D aka Alzheimer disease)

- heart diseases

- cancer (regular sleepers has lower risk of cancer versus shift workers)

- obesity

So how much we should sleep? Well, it’s very individual, depending on your age and activity level as well as your general health and lifestyle habits. Generally between 6 to 8 hrs. per night. My ideal time of sleep is 7 hr (from 10 pm to 5 am) plus 10-15 min. of nap at afternoon.

But what’s more important is the quality of sleep.

Here few points, how to biohack your sleep and live longer, healthier and happier.

- eliminate Artificial Blue Light witch mess with you hormones (sleep/melatonin vs wake/serotonin)

(TVs, computers, laptops, smart phones, tablets and LED lighting) especially after sunset

- use blue light block glasses, like Dave Asprey’s True Dark

- at night change Display & Brightness settings of your smart phone to Night Shift ON and if you need to use bathroom during night, don’t turn your light on. You can se Night Light app on your smart phone

- make your bedroom absolute dark, blinds down

- use sleep activity tracker (like Oura ring)

- every morning expose yourself to natural sun light for 20 min (for us from Vancouver if no sun, use white light/halogen lighting and vit D

- don’t eat after sunset (I like to eat my dinner by 6pm) except serving of essential amino acids/whey ISO protein/collagen (repair and GH boost)

- low caffeine intake (1-2 cup of organic coffee /green tea a day is beneficial drink no after 3pm)

- low alcohol intake ( sometime glass of red white is good)

- also supplements can be used to improve our sleep. Here few of them: magnesium, zinc, CBD, l-theamine, 5-HTP etc. More info about supplements and sleep in future blog.

Natural blue light from sun regulate your natural sleep and wake cycles. This is know as your circadian rhythm. Natural blue light also helps boost alertness, elevate moods, and increase the feeling of well being.

Author: Ondrej Leipert

We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.

02/11/2020

Biocharger

- in our facility for our customers

BioCharger Benefits

The BioCharger is a hybrid subtle energy revitalization platform that works to optimize your health, wellness, and athletic performance by aligning and balancing the energy of every cell in your body.

Energy
The BioCharger will revitalize your body, so you can perform at peak levels all day, every day.

Recovery
Whether it’s a workout, an injury, stress, or the bumps and bruises of everyday life, the BioCharger platform will help facilitate a quicker bounce-back.

Performance
Getting the most out of your body requires true effort, and quick recovery. Just 15 minutes a day with the BioCharger can propel you toward your new personal best.

Sleep
The BioCharger delivers restorative energy waves that will realign your mind and body, promoting more restful, renewing sleep.

Focus
The BioCharger helps align your mind and body, sharpening your mental clarity so that you can perform more efficiently and effectively.

Flexibility
The BioCharger helps to improve mobility and flexibility, accelerate muscle recovery, and reduce stiffness in joints.

02/11/2020

Biohacking: The Art and Science of Upgrading the Human Being

What is biohacking?

Biohacking, defined as better living though science, technology, and nature.

Biohacking is the art and science of changing the environment around you and inside you so you have full control over your own biology.

Biohacking is about optimizing human performance. By using science, advanced technologies, and vast amount of data collected by wearables biohackers live up to the promise of an improved health, wellbeing, and nutrition, enhanced productivity and energy levels, improved quality of sleep and optimized physical activity.