Module 8
Daily Habit Make a Difference

Metabolism How It Works And Affects You.

In this video learn more about sleep and why Metabolism so important to your health.

– Metabolism Overview: Discussing what metabolism is and its role in regulating energy in the body.
– Hormones and Metabolism: Exploring the role of hormones like thyroid hormones in influencing metabolism.
– Factors Affecting Metabolism: Highlighting various factors such as sex, age, diet, body composition, lifestyle, physical activity, and sleep that impact metabolism.
– Basal Metabolic Rate (BMR): Explaining BMR as the amount of calories needed to sustain basic bodily functions at rest.
– Total Daily Energy Expenditure (TDEE): Introducing TDEE as the total calories required, factoring in physical activity, to maintain body weight.

Fireplace Analogy

– **Fireplace Analogy Explanation:**
1. **Two Fireplaces:** Analogy uses two fireplaces to represent different metabolic states.
2. **Capacity Symbolism:** Fireplace capacity symbolizes your body’s overall energy consumption for the day.
3. **Fuel for the Fire:** Differentiates between sticks and twigs (low-quality fuel) and logs (high-quality, sustainable fuel).
4. **Current Situation:** Many people have a small, struggling fire due to lack of exercise, improper nutrition, and low metabolism.
5. **Goal:** The objective is to expand capacity through muscle building, resistance training, and high-intensity interval cardio, accompanied by a shift to high-protein, high-fiber, and quality carb nutrition.

Fiber: Why Do I Need So Much Of It

– Stresses the vital role of fiber in the diet.
– Promises insights on types, sources, and impact.

– **Types and Functions:**
– Explains soluble and insoluble fiber roles.
– Lists key fiber types like beta glucans, cellulose, etc.

– **Primary Sources:**
– Highlights key food sources: veggies, fruits, legumes, grains.
– Emphasizes their role in health and prevention (85% of U.S. fiber).

– **Historical Context:**
– Mentions the 1972 fiber hypothesis.
– Raises awareness on low U.S. fiber intake (15g/day).

– **Health Effects and Examples:**
– Discusses issues from low fiber (GI problems, diabetes, cancer).
– Gives examples of fiber-rich foods and their content.

Push Pull Workout Formula

– The push and pull workouts aim to provide variety in exercise routines, focusing on both the front (push) and back (pull) sides of the body.

– The workout structure includes warm-up with 16 minutes of cardio, followed by 3-5 minutes of joint mobilization.

– Sets and reps depend on fitness level, ranging from 3 sets for beginners to 5-6 sets for more advanced individuals, with 8-12 reps per exercise.

– Supersetting is a key component, involving back-to-back exercises with a 45-second rest, and repeating the sequence for 3-5 sets.

– Exercise examples are provided for push (chest and shoulder), pull (back), and leg workouts, allowing for customization based on individual preferences and goals.