My Trainer 365
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Are you going to gym tomorrow? The higher physical fitness, better health, lower inflammation, better redox balance, and the longer leukocyte telomere length of master athletes indicates they are not only biologically younger than their calendar age suggests, but are also expected to have a better ability to successfully face a COVID-19 disease than their frail sedentary age-matched peers. Physical Fitness, Lifestyle, and Daily Recommendations... During this COVID-19 pandemic, it has been suggested that physical fitness may help risk-stratifying patients (Ahmed, 2020). The publication even proposed COVID-19-specific recommendations of exercise to boost the physiological defense systems precondition to combat an infection. It should be noted, however, that the better health of master athletes is not just the result of lifelong high-intensity training routines only, but also resulting from a healthy lifestyle, proper periods of rest/sleep, good stress management and a healthy diet, not even counting psychological traits enhancement. In this regard, we postulate that athletic training-improved motivation, discipline, determination, and resilience are indeed critical to face any kind of diseases or treatments with success. Although we clearly promote that maintaining physical activity is crucial, we also have some word of caution. Acute, particularly high-volume intensive exercise sessions can cause transient immunosuppression (i.e., 13 h post-exercise. Therefore, we recommend that during this pandemic, training sessions should be of moderate-intensity aerobic exercise (<80% maximum heart rate reserve) up to 60 min duration to prevent immunessupression. For resistance exercise, no such limitation is needed as no negative impacts of these intensities in post-exercise immunity have been observed in the elderly. A transient exercise-induced immunosuppression described above may result in a transient post-exercise open-window of diminished ability to combat an infection, and during that period some situations representing an increased risk (i.e., going to supermarket) should be avoided. Nevertheless, in times as these of a pandemic and social isolation, it is important to avoid deconditioning as it will weaken the immune function and diminish the defense against viral infections. So, protect yourself, be healthy and keep exercising at moderate intensity for your health. Full article: https://bit.ly/2Xt4H9C Coach Ondrej Leipert www.mytrainer365.ca

This’s amazing way how to improve your butt . Start with back kicks and continue with regular barbell squats. You butt will be screaming! Coach Ondrej Leipert www.mytrainer365.ca

#bootybuilding in progress. Do you wanna to improve your muscle group? Connect- activate - regenerate. Like for #glutes , you cannot do one set of squat, one set of biceps curls and some abs as I see many ppl do that . You have to make some #biostress We are 20 % genetics #dna and 80% #epigenetics . Give your body the reason to change, do double sets, mega sets for same muscle group. Connect your mind w target muscle, feel pain. This’s name of game. Coach Ondrej Leipert www.mytrainer365.ca

Mushroom omelette (boletus, chanterelle and lobster) coach Ondrej Leipert www.mytrainer365.ca

Giga set for #giga result ( 5 exercises/ no rest between/ 5 sets) leg day with my dear client C. coach Ondrej Leipert www.mytrainer365.ca

Arnie's take on the dumbbell overhead press recruits all three sections of your deltoids the round muscles at the tops of your upper arms with the result that you build fuller, wider, more defined shoulders, and improve your posture to boot. coach Ondrej Leipert www.mytrainer365.ca

#hotpot is great option for dinner ( without carbs ) Love it! Ondrej Leipert

Balance is #key so old school #bendover rows with dumbbell

#fitnesscouple . Train together, stay together Ondrej Leipert Melissa Wu

I would like to share with you guys my favourite #preworkout combo for #musclesynthesis (also for fat loss and more). This’s not just #bodybuilders . This’s mainly for us, regular busy ppl with not always #best gens. So if you wanna get leaner and lose BF, gain lean muscle, improve your blood circulation and manage #stress? TRY IT... Coach Ondrej Leipert

Triceps #definition @c_caal . Great job Caroline Ondrej Leipert

#weighttraining for #fatloss . More muscle - less fat. Credit: my brother @ankit.dadral killing his #biceps Ondrej Leipert

Do you like bubbles? No problem, you can still lose weight and look great! Eat seafood and veggies for #dinner and get #calories #sugar from bubbles Ondrej Leipert

Maximum I.N.T.E.N.S.I.T.Y. for maximum #result Coach Ondrej Leipert

BE A FIT COUPLE Make #health and #fitness apart of your #lifestyle #mytrainer365 #vancouver #vancity #wellness... Ondrej Leipert

#supperman not Bugs Bunny Morning deadlifts with Mr. Deepak Jagpal Coach Ondrej Leipert... www.mytrainer365.ca See more

My Trainer 365 Personal training and Nutrition Fat Loos & MuscleGain protocols

Were BACK. Oh yeah ! BACK IN in my #private gym. Personal training according #safety #covid_19 regulations #healthcanada ... coach Ondrej Leipert www.mytrainer365.ca #personaltrainer #personaltraining #nutrition #nutritionadvisor #fit #fitness #vancouver #vancity

Vitamin K1 is primarily found in leafy green vegetables, while K2 is most abundant in fermented foods and some animal products. Vitamin K2 may be absorbed better by the body and some forms may stay in the blood longer than vitamin K1. These two things may cause K1 and K2 to have different effects on your health. Coach Ondrej Leipert www.mytrainer365.ca

Yeast spread my #favourite breakfast Ingredients: ... Baking yeast ( Whole Foods $4) Organic eggs Onion Olive oil, salt and black pepper. Natural source of Vitamin B (especially B1, B3, B3 and B12) Trace minerals (selenium, manganese and molybdenum) Coach Ondrej Leipert www.mytrainer365.ca

Epigenetic diet - Diet of future? DNA Methyltransferases inhibition Histone Deacetylases Inhibition Noncoding RNAs Modulation... Nutritional epigenetics is interested in the way in which food affects patterns of gene regulation. It is a resolutely molecular science focused on how the molecules in food interact, via metabolic systems, with the molecules that attach to DNA and control levels of gene expression in the body. Certain micronutrients, like vitamins A and D, have dramatic effects on gene expression through the regulation of intracellular receptors that bind promoters of specific genes. Dietary supplementation with methyl donors (such as vitamin B12, folate, choline, and others) and the isoflavone genistein can reverse epigenome dysregulation induced by bisphenol A, a hormone-disrupting chemical of public health concern. B vitamins might avert the loss of DNA methylation induced by air pollution. Dietary folic acid supplementation has been shown to prevent the adverse effects caused by heavy metals. Some Epigenetic foods: Red wine, liver, Brazil nuts, Leafy vegetables, sunflower seeds, baker's yeast, Garlic etc. Coach Ondrej Leipert

Boost your Energy Endurance exercise and PQQ exhibit similar mechanisms for mitochondrial biogenesis. Pyrroloquinoline quinone (PQQ) - Part 2... Mitochondria are the batteries that supply power to your body. As you age, the number and performance of mitochondria you have in your cells decreases, possibly contributing to the effects of aging. PQQ (pyrroloquinoline quinone) enhances the formation of new mitochondria and increases cellular energy production. Benefits: * Mitochondrial and energy-boosting supplement * Improves cognitive performance * Improves mood and mental health * Improves sleep * Increases wakefulness * Alleviate fat-induced insulin resistence * Fat lost and Weight Management * Immune health Dosage: 20-30 mg daily Coach Ondrej Leipert tip: For maximal mitochondrial boost, use PQQ prior to fasted HIIT. DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

Fasted cardio/HIIT vs Fed cardio/HIIT? Good question. Well, depending your goals. According study published in Journal of the Society of Sport Nutrition (link below ) ... In conclusion, our findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training. So, if you wanna to lose fat, you can eat prior your physical activities. BUT if you wanna to lose fat AND GET Healthier and may life longer, CHECK THIS. Fasted high-intensity interval training (HIIT) with low muscle glycogen enhances the expression of PGC-1, and other genes regulating mitochondrial biogenesis, which is the process by which cells increase mitochondrial mass. Mitochondria have been increasingly recognized as the important players in the aging process. In addition to producing energy, mitochondria are responsible for many other tasks including producing cell signalling molecules, regulating vital calcium levels, producing body heat and killing off cells that have become unviable. Consuming food prior to HIIT will block most/all of the mitochondrial biogenesis. Ondrej tip: for maximum effect of mitochondrial biogenesis. Prior HIIT: Turmeric extract (cAMP) Resveratrol (PGC-1) Few hrs after HIIT Polyunsaturated fatty acids of marine origin upregulate mitochondrial biogenesis and induce beta-oxidation in white fat. (Academy of Science of the Czech Republic) Coach Ondrej Leipert www.mytrainer365.ca

Youthfulness protocol - Homeostasis - Disease free... NAD+ optimization NAD+ Nicotinamide adenine dinucleotide (NAD+) Its a critical coenzyme found in every cell in your body thats involved in hundreds of metabolic processes like cellular energy and mitochondrial health. Healthy diet and intermitted fasting Exercise HIIT and weight training Use NAD+ precursors (NR and NMN)-pill form If NMN - add Betaine supplement Inhibition of NAD+ consuming enzymes (PARPs and CD38) CD38 inhibitors Luteolin - celery, thyme, green peppers, and chamomile tea quercetin -grapes, berries, cherries, apples, citrus fruits, onions. PARRs -Vit D3 ; salmon, eggs, tuna and sunlight More detail: NAD+ precursor and effectiveness NR Nicotinamide riboside is a form of vitamin B3 often thought of as a highly efficient precursor, meaning it uses up the least amount of energy to become NAD+ when taken orally. NA Nicotinic Acid is a form of vitamin B3 and is also known as niacin. NA makes its way to NAD+ via the Preiss-Handler pathway, which also consolidates the chemically transformed tryptophan (an amino acid NAD+ precursor) to become NAD+. NAM Nicotinamide is a form of vitamin B3 and is sometimes referred to as niacinamide. Nam goes through the same salvage pathway as NR but has to stop at the rate-limiting step that NR can bypass before it becomes NAD+. Nam is also involved in the salvaging part of the pathway. When NAD+-consuming enzymes, like sirtuins (a family of proteins that regulate cellular health) use NAD+, they split it into parts, using what they need then sending the Nam back through the pathway to create more NAD+. NMN Nicotinamide Mononucleotide. intermediate compound between NR and NAD+, meaning NR has to become NMM before it becomes NAD+. NMN is the new kid on the block of NAD+ precursors. We know its a beneficial precursor, but only very recent research has begun to shed light on its capability to enter cells intact. NMN and NR have never been studied head to head in a clinical study to see if one yields more NAD+ with less energy than the other. TRP Tryptophan Trp goes through the de novo biosynthesis pathway to become NAD+. Once its converted into other molecules, it merges with the Preiss-Handler pathway, the same pathway that NA takes to get to NAD+. While Trp does yield NAD+, its up to 60 times less efficient than other precursors. Coach Ondrej Leipert www.mytrainer365.ca DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

And at this time my #nonmedical advice for future or current moms (and not just for them) Folic acid is a pregnancy superhero! Taking a prenatal vitamin with the recommended 400 micrograms (mcg) of folic acid before and during pregnancy can help prevent birth defects of your baby's brain and spinal cord. BUT. NOT ALWAYS. It is estimated that between 25 and 60 percent of the population have a variation in one of their MTHFR genes that negatively impacts their ability to ...convert folic acid (the synthetic version of B9) into active methylfolate, and even some of the folate that naturally occurs in foods as well. My tip: Use natural Folate (Vit B9) from whole foods such as leafy vegetables, eggs and citrus fruits. Add 5-MTHF supplement (active B9) Also: Using 5-MTHF instead of folic acid reduces the potential for masking haematological symptoms of vitamin B12 deficiency, reduces interactions with drugs that inhibit dihydrofolate reductase and overcomes metabolic defects caused by methylenetetrahydrofolate reductase polymorphism. Use of 5-MTHF also prevents the potential negative effects of unconverted folic acid in the peripheral circulation Coach Ondrej Leipert www.mytrainer365.ca DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

Guys, do you wanna have baby? Get fit first. Check this study:... Male Obesity: Epigenetic Origin and Effects in Sperm and Offspring Obesity-related impaired spermatogenesis is associated with a decrease in microscopic and molecular sperm characteristics and pregnancy success. We hypothesize that epigenetics is an important mediator explaining interactions between an obesogenic environment and sperm/offspring outcomes. We hypothesized that an obesogenic environment not only causes phenotypic changes such as predisposition to obesity in the individual, but it can also affect sperm quality, pregnancy success, and offspring health. In response to obesity-related factors, several cellular pathways and mechanisms are activated. The interplay between epigenetic changes, molecular, and physiological aspects in sperm becomes apparent in fertility rates and developmental outcomes. Hence, epigenetic changes that have occurred in the germ line can be passed on to future generation(s). Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768668/ Coach Ondrej Leipert www.mytrainer36.ca

Salmon Roe Benefits It contains concentrated quantities of omega-3 DHA & EPA in phospholipid form. This is the form of DHA thats best taken up by the brain (and the developing fetal brain). It has been shown that DHA in phospholipid form accumulates 10x higher in a developing brain compared to non-phospholipid form. Compared to fish, which contain between 1% and 1.5% phospholipids, Fish roe (fish eggs) from herring, salmon, pollock, and flying fish contain between 38%75% of... their lipids in the form of phospholipids3. Salmon roe is also high in astaxanthin, which gives it the pink color. Astaxanthin supplementation all by itself has been shown in humans to improve immune function while decreasing an important marker of inflammation known as C-Reactive protein. Astaxanthin also reduced DNA damage, hyperlipidemia, and oxidative stress by suppressing lipid peroxidation and increased HDL. Tip: amazing during pregnancy Coach Ondrej Leipert www.mytrainer365.ca

This is very good chart: Iron and mechanisms of emotional behavior. Iron Zinc Selenium... Etc. A strong body of evidence demonstrates altered metabolism of iron and other metals modifies emotional behaviours. Conversely, people with psychological disorders appear to have reduced iron status; for example, serum iron levels are lower in schizophrenics than in controls. Subjects with major depression have lower hematocrit and serum transferrin. Interestingly, these patients also display lower zinc levels. Moreover, the amount of selenium in the diet is inversely associated with reports of anxiety, depression and tiredness, which are improved by selenium supplementation. Coach Ondrej Leipert www.mytrainer365.ca

Our #private gym studio is open again, but with #limited time spots for clients and trainers. Or gym provides safety provisions according Health Canada If youre interesting #personaltraining DM ME in advance. Coach Ondrej Leipert... www.mytrainer365.ca See more

Inflammation Oxidative stress Improving mitochondrial function NRF2 is a basic leucine zipper (bZIP) protein that regulates the expression of antioxidant proteins that protect against oxidative damage triggered by injury and inflammation.... NRF2 (nuclear factor erythroid-2-related factor 2) is a transcription factor that activates over 500 genes via molecules called sirtuins. NRF2 activation. Activation of NRF2 is believed to provide many health benefits including: 1. Reducing systemic inflammation 2. Lowering of oxidative stress (reducing cellular DNA, RNA and protein damage) 3. Improving mitochondrial function (cellular energy production) NRF2 activation by: exercise calorie restriction (including fasting) ingestion of natural nutrients and certain antioxidants that are NRF2 activators The following is a list of common NRF2 activators: 1. Curcumin (found in turmeric) 2. Resveratrol (found in grape skins and red wine) 3. Pterostilbene (found in blueberries, cranberries and grapes) 4. Silybin (found in milk thistle) 5. Sulforphane (found in brocolli, brussels sprouts, cabbage, cauliflower, bok choy, kale, collards, and mustard) 6. Alpha Lipoic Acid (found in red meat, organ meats (i.e. liver), and yeast, particularly brewers yeast) 7. Vitamin D (found in egg yolks, saltwater fish, liver. and dairy products like milk) 8. Nicotinamide riboside (NR) is a recently discovered nutrient found in milk. It is a niacin-like nutrient (Vitamin B-3) that is a precursor to NAD, a molecule necessary for providing energy for the vital intracellular pathways involved with NRF2 activation. Supplementing with NR may provide a synergistic benefit to use of NRF2 activators. Coach Ondrej Leipert Source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4680839/ https://www.frontiersin.org/articles//fphar.2019.00382/full

BEST FORM OF MAGNESIUM ? This form if magnesium has the same benefits as any other form of magnesium including sleep quality, fight depression, lower high BP, anti-inflammatory, enhances sport performance, T2D etc. So what it special about this form of #magnesium ? BONUS approved by science. Recent study published in the Medical journal showed that magnesium threonate creates improvement in learning abilities, working memory and both short and long term memory, becau...se this work effectively crosses the blood brain barrier. (so effective for patients with Alzheimers diseases and other form of cognitive decline) OH YEAHHH Coach Ondrej Leipert www.mytrainer365.ca

PROTEIN INTAKE In my opinion, for athletes ideally: Animal protein: 25%... grass fed beef Organic eggs Fermented milk product Seafood Plant protein: 75% - leafy vegetables - cruciferous vegetables - garlic, onion -mushroom (keep lectins low) Bonus: Animal protein and inflammation? See study below. Effects of plant and animal high protein diets on immune-inflammatory biomarkers: A 6-week intervention trial Conclusions These results suggest that both AP and PP diets may effectively reduce the levels of the pro-inflammatory adipokines chemerin and progranulin. Link: https://www.clinicalnutritionjournal.com//S0261-5/fulltext Coach Ondrej Leipert

Longevity and Fat loss? Oh Yeah 5 dishes from Blue Zone Blue Zone is a non-scientific term given to geographic regions that are home to some of the world's oldest people.... Okinawa, Japan Roasted Japanese Sweet Potato and Herb Almond Sauce Ingredients: * 4 oz Japanese yams * cup white quinoa * cup slivered almonds * Fresh parsley * 1 lemon * 1 garlic clove * 6 oz broccolini * cup dried cherries * 2 tbsp hemp seeds * 2 oz arugula * 3 tbsp + 2 tsp olive oil* * Salt and pepper* Ikaria, Greece Warm Figs with Goat Cheese, Pistachios and Balsamic Glaze Ingredients * 12 Figs, ripe * 1 cup Balsamic vinegar, good * 1/4 cup Pistachios, unsalted roasted * 4 oz Goat cheese Sardinia, Italy Grilled Sardines With Lemon, Garlic, and Paprika Ingredients: * 3 medium garlic cloves, finely minced (about 1 tablespoon) * 1/4 cup extra virgin olive oil * 1/4 cup fresh juice from about 2 lemons * 1 teaspoon smoked Spanish paprika * 1/2 teaspoon freshly ground black pepper * 1 pound fresh sardines, cleaned, scaled, and gutted * Fine sea salt, or Kosher salt * 2 tablespoons chopped fresh parsley * Lemon wedges, for serving Nicola, Costa Rica Gallo Pinto Ingredients: * 2 cups Black beans, cooked * 1/4 cup Cilantro * 2 cloves Garlic * 1 Yellow onion, small * 1/2 cup Salsa lizano * 3 cups Rice, cooked white short grain * 1 Red pepper * 2 tbsp Olive oil Loma Linda, California Loma Linda canned burger, just kidding Pot Lasagna Soup Ingredients: * 1 1/2 tsp Basil, dried * 1 Basil, Fresh * 1/2 cup Brown lentils, dried * 3 cloves Garlic * 1 Onion, medium * 1 1/2 tsp Oregano, dried * 1 (28-oz) can Tomatoes * 3 cups Vegetable broth * 8 oz Lasagna noodles * 1/4 tsp Nutmeg, ground * 1 Salt and white pepper * 1 Olive oil, Extra-virgin * 1 Tofu ricotta * 1/2 cup Red wine Coach Ondrej Leipert www.mytrainer365.ca

Amazing Polyphenols Polyphenols are beneficial plant compounds with antioxidant properties that may help keep you healthy and protect against various diseases Polyphenols may help prevent blood clots, reduce blood sugar levels, and lower heart disease risk. They may also promote brain function, improve digestion, and offer some protection against cancer,... Recent studies suggest that it isnt the dietary polyphenols themselves that are influencing gut health, but rather, the metabolites produced by their breakdown into smaller parts (phenolic acids and short-chain fatty acids) by bacterial residents of the intestinal tract. This causes a favourable change in the composition of the microflora the trillions of microorganisms inhabiting the intestinal tract, promoting the growth and diversity of beneficial bacteria (much like a prebiotic) whilst exerting selective antimicrobial effects against pathogenic bacteria Foods rich in polyphenols (in 100g) Cloves seasoning - 15,188 mg Amazing Dark Chocolate - 1,664 mg Blueberries - 560 mg Hazelnuts - 495 mg Red wine - 101 mg Spinach 119 mg Pecans 493 mg Link - List of the 100 richest dietary sources of polyphenols below Heat stability polyphenols stability indeed decreases with the temperature increase - 13% at 60C and 20-25% at 100C Even though polyphenols appear to offer many benefits, excessive amounts may have adverse effects. Some supplements contain polyphenols in higher quantities than would be consumed in a healthful diet. (Link - Risks and safety of polyphenols from American Journal of Clinical nutrition below) Coach Ondrej Leipert www.mytrainer365.ca Source: https://academic.oup.com/ajcn/article/81/1/326S/4607649 https://www.ncbi.nlm.nih.gov/pubmed/22187094 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/ https://www.nature.com/articles/ejcn2010221.pdf?origin=ppub DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

Olive oil intake and mortality To our knowledge, this is the first prospective study to show that olive oil consumption reduces the risk of mortality in a healthy Mediterranean population. In this Spanish cohort we found a significant 26% decrease in overall mortality and a 44% decrease in CVD mortality associated with olive oil intake in the highest quartile. In addition, each increase in olive oil of 10 g 2000 kcal1 d1 reduced the risk of all deaths by 7% and of CVD ...deaths by 13%. Source: https://bit.ly/3c8LdNr Coach Ondrej Leipert www.mytrainer365.ca

Vitamin D - Part III. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths Several reviews consider the ways in which vitamin D reduces the risk of viral infections. Vitamin D has many mechanisms by which it reduces the risk of microbial infection and death. A recent review regarding the role of vitamin D in reducing the risk of the common cold grouped those mechanisms into three categories: physical barrier, cellular natur...al immunity, and adaptive immunity. Vitamin D also enhances cellular immunity, in part by reducing the cytokine storm induced by the innate immune system. The innate immune system generates both pro-inflammatory and anti-inflammatory cytokines in response to viral and bacterial infections, as observed in COVID-19 patients. Administering vitamin D reduces the expression of pro-inflammatory cytokines and increases the expression of anti-inflammatory cytokines by macrophages. Vitamin D supplementation also enhances the expression of genes related to antioxidation (glutathione reductase and glutamatecysteine ligase modifier subunit. Ecological studies suggest that raising 25(OH)D concentrations through vitamin D supplementation in winter would reduce the risk of developing influenza. Magnesium supplementation is recommended when taking vitamin D supplements. Magnesium helps activate vitamin D. All the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys. The hypothesis that vitamin D supplementation can reduce the risk of influenza and COVID-19 incidence and death should be investigated in trials to determine the appropriate doses. A recent review stated: Although contradictory data exist, available evidence indicates that supplementation with multiple micronutrients with immune-supporting roles may modulate immune function and reduce the risk of infection. Micronutrients with the strongest evidence for immune support are vitamins C and D and zinc. Better design of human clinical studies addressing dosage and combinations of micronutrients in different populations are required to substantiate the benefits of micronutrient supplementation against infection. DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Coach Ondrej Leipert www.mytrainer365.ca

More studies required, but for now we can add #selenium rich foods into our diet. Brazil nuts Fish... Ham Meats (beef, turkey, chicken) Cottage cheese Eggs Brown rice Sunflower seeds Oatmeal Spinach Coach Ondrej Leipert www.mytrainer365.ca DISCLAIMER: This info does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

Cup of coffee for this rainy day Longevity (autophagy) Maximum Strength Mental Focus... Maximum Muscle Gain How much coffee per day is safe/healthy for long term? Safe: Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee. Healthy: Coach Ondrej tip: I would recommend just two cups of black coffee at morning during fasting to enhance the autophagy or just before breakfast." (Autophagy is the body's way of cleaning out damaged cells, in order to regenerate newer, healthier cells) Also coffee hampers absorption of creatine, magnesium, zinc and iron. What amount of coffee a day is unhealthy? According study published at American Journal for Clinical Nutrition participants which drink 12 cups/day, had same risk of CVD as nondrinkers. Heavy coffee consumption (over 6 cups of coffee/day) was associated with a modest increase in CVD risk. When is good and no good time to drink coffee? Best: Morning during fasting or prior breakfast No Good: 1. Late afternoon/evening Caffeine's primary effect is that it makes it harder to fall asleep initially (also called prolonged sleep latency) One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour. 2.Before weight training for maximum muscle growth. Caffeine may block skeletal muscle anabolic signaling through AMP-activated protein kinase (AMPK)-mediated inhibition of mechanistic target of mTOR signaling pathway. This could negatively affect protein synthesis and the capacity for muscle growth. Coach Ondrej Leipert www.mytrainer365.ca Source: https://academic.oup.com//article-abstra/109/3/509/5369955 https://www.ncbi.nlm.nih.gov/pubmed/28177708 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/