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"This study demonstrates that SRE of MDP to alleviate symptoms of a range of mental or physiological diagnoses is higher compared to conventionally offered treatment options, and lower than regular (‘full’) psychedelic doses." The more I read about this the more I am convinced that a staggered approach of full doses for "breakthroughs" and cycled microdosing for maintenance could be a very effective way to help/cure anxiety, depression, OCD and trauma. The regular doses shoul...d be coupled with therapy to maintain focus and ease anxiety around the event. But the microdosing is easy to handle on your own and cheap. I wouldn't be surprised if 2-3 regular doses with several months of microdosing would clear most negative symptoms from a variety of mental health issues. I'll be going live next week to go through some questions I've gotten about how to do this on your own! link to the study is below /in our bio! ------ #microdosing #mushrooms #lsd #psilocybin #mentalhealth #depression #anxiety #ocd #psychedelics #health #nutrition https://www.frontiersin.org/articles//fpsyt.2019.00672/full See more

Quercetin and Vitamin C both seem to have antiviral properties. Together, according to one study (which was slightly flawed) the results were significant. It reduced the chances of nurses getting of Coronavirus by a factor of 12! Improving our immune system in any way possible should be our number one defence for covid 19, especially since the vaccines are being rolled out with the 2nd dose so far apart from the first. I post a lot about supplements that improve immune functi...on. Some are at the fringe of research but many are already well known and have a significant base of study behind it. Quercetin and Vitamin C are two of those.They are also cheap and available anywhere. I am not a doctor, so I don't expect people to take my posts as medical advice but just so you know, I often tell my clients, friends and family about the stuff I find. I have a family dinner every Sunday and I often tell my parents about the supplements I take or see being studied. I will definitely tell them to add these two, just in case. There are no harmful side effects and so I thin k the small investment in money is worth the potential that it can reduce the chances of anyone at high risk of getting the virus. I have posted the study below (or in my bio so you can see how it worked. If you or anyone you know is looking for advice on nutrition plans/supplementation or online training programs, feel free to pass on our info and DM us! Much love! ------ https://www.ergo-log.com/supplement-reduces-risk-coronaviru ------ #covid ##vírus #covid19 #antiviral #supplements #naturalantiviral #naturalmedecine #functionalmedicine #vitmains #immunesystem #immuneboost #onlinecoaching #onlinenutritioncoach #nutrtion #personaltraining #montreal #mtl #montrealpersonaltrainer See more

Astaxanthin - I started taking this compound as part of my longevity stack after reading the book The Kaufmann Protocol about 2 years ago. It is an inexpensive way to add quite a bit of potential benefits to your diet. If you click on the link (below or in my bio) you will get a whole paragraph of benefits found in various studies. It is a powerful antioxidant that has the potential to fight cancer, improve eyesight, skin health, immune function, cardiovascular health and is ...a natural sun screen! If you take a fairly elevated dose it will increase the melanin in your skin - you can actually turn a bit orange! The good news is that you don't need huge dietary amounts to gain from all of its potential. In tandem with microdosing psilocybin or LSD or any other psychedelic, Astaxanthin's ability to improve blood flow can maximize the results of the compound. Seriously, click on the link and be blown away with all of its capabilities. I highly recommend trying it if you want to add a supplement to help increase your lifespan. https://pubmed.ncbi.nlm.nih.gov/22214255/

In Mexico, and much of Central & South America the Covid 19 situation is much more dire than it is here. Upwards of 300 healthcare workers have died in Venezuela due to a lack of protective gear, sanitary work conditions and a severe understaffing of hospitals. Some people are working 24 hour shifts. Mexican cartels are stealing oxygen tanks and vaccine shipments. The death rates are much higher in these countries due to huge gaps in distribution in economy, availability of... healthcare, political corruption, etc.. And under all of this is a massive issue of obesity and poor nutritive value in the foods that are available. Upwards of 70% of women in Latin America are obese. The situation in these countries is much more complicated than I can ever truly understand. But I think it is important to realize that we are lucky enough here that we can take our health into our own hands. That we can help ourselves by optimizing our immune systems through food and lifestyle choices. We are also fortunate to have a healthcare system that is stable enough to treat those of us who who most likely die of infections like Covid . The death rate is low here because we can treat many people and because more of us have access to information, healthcare and foods that keep us relatively healthy year round. For some good news, especially for us living in Quebec with the current administration. It appears that people who have recovered from Covid 19 get the same immune response from a single dose of the vaccine instead of 2. This could quicken distribution - especially in the more economically unstable countries who have had a lot of cases. - and allow for some semblance of normality to return a bit faster. Also, there is much evidence showing that a healthy immune system will respond more robustly to vaccines. Something as simple as getting a good nights sleep before getting your shot seems to make a significant difference in the response. #immunesystem #healthcare #vaccines #covid19 #nutrtition #preventativemedicine #immuneresponse #lifespan https://pubmed.ncbi.nlm.nih.gov/33655279/

This is worth reading. Just to ask yourself the question - whether you would transition to cellular grown meat or not? Not worth it for the tone or any source of pro vegan facts. As usual, there is a certain use of language that is both condescending and accusatory (which obviously exists on both sides of this discussion). A lot of people identify with the way they eat. It makes perfect sense . Food is deeply tied to culture and we all spend a lot of time eating and talking a...bout eating. Each side has its flag deeply settled into their version of the facts. I have been researching this subject for 12 years and it is near impossible to figure out what is certain. Which is why it becomes easier to just pick an extreme and talk shit about the other side. I don't doubt that there is a very large population of people in North America that think eating meat from an animal is a "right' and is something they identify with in some silly, archaic version of a hunters ethic. BUT there is a growing number of people who are well informed, eco-conscious meat eaters that choose to pay more and source humane, environmentally friendly animal products. Which is a huge step in the right direction and we need to acknowledge it. The general question of whether it is ethical to kill animals for food is not very realistic. In the last 200 000 years it hasn't been an issue. Is it now a privileged choice to avoid it? Certainly. The current version of what it takes to feed our population is super gross, many of us agree that we need some drastic changes. The idea that "for most of human history" our pleasure of eating meat is "inextricably linked to the suffering and deaths of sentient creatures" - is, from what I understand, very wrong. But swiping aside hundreds of cultures that both worship and sacrifice animals and then call any kind of killing, sadism is an easy academic-y way to shame people. Shaming all of us. who have found themselves in a time where we are so far removed from the process of farming or hunting. Drastic change takes time, educating takes time, conversations take time. Dumb ass memes that get a very blunt point across don't take much time and don't help. Anyhow, I like that this article provokes the question, which is coming soon to all of us - are you attached to meat that came from on animal vs a 3d printer? For me the answer depends on the nutritional value. If it's equal, I'm in. What do you think? I really want to know.

- Need some help managing weight? - Having a hard time building muscle? - Dealing with a chronic illness, like type 2 diabetes or Chron’s disease ? - Want to naturally increase your testosterone? - Need some information on balancing hormones to optimize fertility?... Our online nutrition programs begin with a very thorough breakdown of your complete lifestyle. We look at sleep, stress, moods, energy level schedule, activity level, medications, any bloodwork or hormone profile data you may have. The only real, long term success we’ve seen from climbers over the last 12 years is through a thorough, holistic and progressive approach. If you learn how to feed the systems they will all work better together. Leave one out and it all eventually breaks down. It’s not always easy but it’s not always difficult either. Catch the link for all the details in our bio. Also, we have already taken some of the profits in 2021 to help sponsor a child to go to school in Pucallpa, Peru. We will continue to do raise money for the awesome local charity The Pure Art Foundation. They help educate children, empower women and build infrastructure for the poor community of Pucallpa. We hope that by you guys helping yourself get healthy you can also help the people there achieve their goals of education and autonomy. Much love! #health #nutrition #healthyeating #onlinenutritioncoach #onlinediet #nutritioncoach #hormonebalance #weightloss #hardgainer #chronicillness #charity #giveback See more

Makes a big difference with consistency and the end result. So, which is it?

"The findings that choiceful motivation, self-reflection, and parent autonomy support have links with longevity decades later demonstrate the importance of these factors in shaping long-term health" I find this super interesting and relevant for a lot of us. We are taught to be autonomous and self reflective by our parents, or we are not and this can have cascading effects on health and longevity. If we believe that our life is driven by our own intention and choices rather t...han as a consequence of events or intentions of others it seems like we have a better chance of living longer...like significantly longer!! If you weren't taught this and supported this way as a child it may seem impossible to gain control and I think this is where a lot of our anxiety and hopelessness comes from. As always, I want to say that I am not a doctor or psychologist, this is just my opinion and feelings based on my own life and the people around me. Having strong belief in your intention rather than living at the whim of cosmic events, manipulation of others or the chaos of life is really the only thing keeping a lot of us going. Its a heavy burden to carry with you if you think otherwise. A burden that can wreak havoc on your mind but also your organs and immune system. As per my last post I just want to reiterate that taking control of your health through movement is a small tool that can have huge results. You don't need a massive physical transformation in order to reap the benefits for years to come. Stay strong folks and find your intention. Much love, For more info on a study that represents these ideas see the link below or in my bio. #intention #motivation #health #mindset #longevity #fitness #physicalfitness #mentalhealth #anxiety #depression #autonomy #selfreflection https://www.ergo-log.com/autonomous-people-live-longer.html

Does exercise help with depression? There are dozens of studies that show lessening of symptoms when taking on as little as a 4 week program. Aerobic or strength training...it doesn't seem to matter. Both have a positive effect. So what is happening? The technical/scientific conclusion - probably a bunch of stuff. We have seen that exercise promotes cell growth in the hippocampus, which is a region involved in regulating mood. So thats one thing but I want to suggest somethi...ng else...this is just my opinion, I aint no fancy pants doctor. From personal experience, the thing that exercise did for me that helped pull me out of a serious depression was that it gave me back some control over my health. I absolutely felt the endorphins working but more than that I was committing to taking care of myself. This eventually had a snowball effect of eating better, sleeping better and spending more time being focused on something other than the ETERNAL ABYSS OF DEATH. I don't think that exercise will resolve past trauma or existential crises. But I do think that the commitment to helping yourself is a great launching pad. I also really believe that the kind of focus and "flow state" that exercise initiates allows for our brains to find new connections and new ways of thinking about things. I would LOVE to see a study looking at the effectiveness of therapy when done right after exercise. I feel like it would have a similar (but way less intense) effect of using MDMA to bring down the walls and maximize therapy. I'd love to hear from you guys and your experience with exercise and depression. If you know anyone that could use some help figuring out a good way to start off exercising that is simple but challenging, please send them my way! #dépression #anxiety #exerciseanddepression #existentalcrisis #mentalhealth #fitnessandmentalhealth #exercise #health #aerobictraining #strengthtraining

This is really good news for people who have trauma related brain injuries. It also suggests another route to prevent and reverse age related cognitive decline. Things like non inflammatory nutrition (less sugar, less alcohol, less packaged goods with high omega 6 content) and consistent, low to mid intensity exercise will help. But most importantly, sleep. If you have any health related resolutions, managing your sleep should be at the top of the list!

One more reason to feel good about your morning coffee! Cafeic acid has been shown to be anticarcinogenic, anti-inflammatory and immunomodulatory (does not boost it, but regulates it - important for people with immune disease). You can find it in apples, artichokes, berries and pears but the main source of it in our regular diets is coffee. In the link below is a study that suggests that Cafeic acid is the main compound responsible for maintaining and repairing skin cell dam...age. Along with Quercetin and Apigenin, both of which you can find in supplement forms at your local health food store. Quercetin has been studied quite a bit as well and is on many peoples lists as a longevity supplement. Radiation is the main source of skin damage for us and this study showed that the more Cafeic acid, quercetin and apigenin (along with other compounds) the better the skin cells were repaired, Sun screen is a decent preventative, if you can find a natural one (astaxanthin works well) but we all get sun damage so it helps to eat foods that maintain our collagen! So go grab an apple and don't feel bad about your cup of coffee! https://www.ergo-log.com/how-propolis-blocks-skin-aging.html #skincare #skindamage #collagen #coffee #coffeebenefits #apples #pears #artichokes #health #healthyfood #onlinediet #onlinedietcoach

Abs are made in the kitchen....and the bedroom. Not like that, you pervs! Actually yes, partially like that. A healthy sex life helps with hormone balance and sleep quality, both of which need to be tip top if you want to maximize your nutrition and training effects. Sleep is key! Growth hormone increases during sleep and stress hormones downgrade allowing for proper glucose/insulin management. Abs are also made during leg day. A significant amount of research shows that test...osterone is increased (in a natural and healthy way for both men and women) during leg workouts, more so than any other kind of training. Studies also show that leg days help increase total body muscle mass and fat loss. The metabolic effect gained from leg days will do way more for your six pack dreams than any amount of planks, leg raises or crunches. This doesn't mean you should skip the core training, it just means that you can do way less than you are probably doing now. In my Kung Fu days I learned that some Chinese teachers consider the "legs as the second heart." Work the legs and you assist the heart in activating the cardiovascular system, but also the lymphatic and immune systems. Particularly important is the calf muscles. So here is my quick tip - add heel lifts to your squats and lunges..and watch your abdomen get ripped :) #sixpack #abs #core #coreworkout #planks #legraises #metabolictrainig #weightloss #strengthtraining #personaltraining #montreal #montrealpersonaltrainer #onlinefitnesscoach See more

I've gotten a lot of questions in the last few days about how to manage the weight gain people have experienced over the holidays. This article is a perfect example of WHAT NOT TO DO. Burning 800 calories in one workout is not a goal that most people should ever have. Half of the calories in this plan come from a 90 minute "brisk walk." So the total time of exercises is 2.5 hours and unless you are walking briskly up a steep hill, 400 calories is not being burned. The exercis...es are way more intense than they look. Doing 5 minutes of mountain climbers? I'm not sure who this workout is for. Anyways, I am only posting this because this is the 5th article I've seen that represents a very quick way to hate exercise and not be able to maintain any consistency. Start small, gradually increase intensity and do not aim for 2.5 hours of exercise in a day. 25-30 minutes is a good start, and then aim for 60 minutes depending on the intensity. Efficiency will help with consistency and engagement. Forget about calorie burn, it is much more complicated than calories in and out. Just find something that is challenging for you and work on overcoming it on a consistent basis. Every time you do, it builds on the neuronal connections that reinforce your motivation for overcoming challenges. All of the progress is made in the moments that are difficult, everything else is just what your body is already capable of - this doesn't create change. But too much challenge is detrimental, emotionally and probably physically. If your form is fading, it's time to stop and thats okay. Whoops, this is already way too long for a post - if you want some help with finding the right balance of challenge and ability reach out to us and we can set you up with a personalized program or online training sessions! See more

Our custom meal plan / Nutrition & lifestyle programs are designed based on a detailed questionnaire and one hour consultation about your entire life. We look at sleep patterns, mood fluctuations, energy levels, stress, activity level as well as any bloodwork, hormone levels and gut microbiome profile data you have. We also get you to start a food journal and work with the kinds of foods you tend to eat (when possible). We have design nutrition-lifestyle plans to help - - Man...age weight loss - Gain muscle - Improve fertility - Optimize health during pregnancy - Balance Testosterone - Reduce symptoms of Type 2 diabetes - Longevity based nutrition These can be as simple or as in-depth as you see fit. For more information follow the link below or link in our bio http://b-fitstudio.com//nutrition-consultation-custom-mea/

The results from this study show a significant reduction in the number of flu episodes for subjects who took colostrum and a probiotic compared to subjects that had the vaccination as well as to the placebo group. There was also less episodes in the colostrum/probiotic group than the group that had both the vaccine and the immunomodulators. This treatment was also 2.5x cheaper than the vaccine. - I didn’t have access to more than the abstract so I’m not sure what to take a...way from this. But I’m not surprised that using compounds to bolster our immune system is more effective than a flu shot. I don’t know which shot they were given and for which strain(s) it was developed. It is impossible to say that this had any crossover data for protecting against Covid-19 or whether it would be more effective than the upcoming vaccines. These vaccines works differently and this virus is also very different from most flus. The big takeaway for me is that colostrum and probiotics work tremendously well at maintaining gut health and as immunomodulators. If you are looking for a way to improve your immune system, take a gander at the research around these supplements, it’s impressive. Balancing our immune system should be our first defense for fighting all viruses and diseases. If we could spend as much money on feeding and sheltering people there would be a massive increase in healthy population. Vaccines are a wonderful tool but I think we need to start from the ground up to enable everyone to better protect themselves from all the different strains of flu and Anny new viruses that may pop up. #flu #flushot #vaccine #covid_19 #immunesupport #colostrum #probiotics #guthealth #supplements #immunesystem #health See more

Every single second we start again. New post up on some thoughts about failure and how we can find strength in the acceptance of our mistakes. Thank you for reading. Please feel free to share your thoughts!

Health comes in different shapes and sizes. A lean physique at the sacrifice of mental well being is no longer bringing you sustainable health. Lifespan and health span should be all of our goals and learning how to find balance with physical ability along with happiness and nutrition in food takes some time. Body image pressure is a big problem. It has been a big problem for women for decades and is now becoming an issue for men. Social media is compounding the problem with added pressure from "influencers" and also the infinite number of anonymous bullies. This video is a bit long but the message is important and it comes with a bunch of information for any women out there struggling with intense hunger issues linked to hormonal imbalances and other symptoms of nutritive deficiencies.

IS THERE A BEST TIME OF DAY TO EXERCISE? Yes - whenever you are most likely to do it, and do it well. There is a theory that we have two systems of thought. System 1 is basic instinct (crosses legs) and system 2 is for more complex thought. System 2 has its limits. There is only so much it can take on at once before we become frazzled and make poor decisions (Big Mac attack) System 2 has limited energy and so if you want to be consistent at making good decisions. Make the...m when you are rested and fed. Emotionally demanding moments also deplete our self control reserves, so if you know you will be having a demanding day of processing information and/or emotions, make a plan so that you can come out the other end with some control. There is a significant drop in blood glucose when you need to use your brain for computing info/emotions. This can lead to bad habits of reaching for sweets and it can also inhibit our ability to stick with plans for exercise or positive tasks that take some effort. So if you have time to exercise in the morning, try and eat something healthy that will fuel your brain. Your capacity to work harder and stay focused will increase. If you only have time after work, then try and do it after dinner, or have a snack so that you can maximize the workout. Don’t forget that every time you complete a workout WELL it reinforces your inherent motivation to repeat it. If you just do a piss poor job, there is no mental reward. In general, people tend to do better in the mornings, after a small meal. Only because they have not depleted their mental effort reserves. It’s a good way to stay consistent! Don’t just do it, do it well! Doin it and doin it and doin it well - LL Cool J #morivation #productivity #exercisemotivation #exercise #fuelyourbody #fuelyourbrain #llcoolj See more

I consider this a military workout rather than a crossfit workout. I have a few clients that I have given this to to try out, starting by doing half of it or even a 1/4. Its gruelling. Today is memorial day and has apparently become the official day to do this workout in memory of Lieutenant Michael Murphy whom the workout is named after. Give it a go! Let me know how long it took you. Ill see you at the finish line...as I crawl over it.