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B-Fit Studio

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B-Fit Studio

www.b-fitstudio.com

Operating as usual

04/07/2022

Are Eggs bad for you? Does the cholesterol from animal products lead to heart disease?
The journal of the American Association of Medicine juts released a very messy study, further confusing the debate on whether eggs, or any animal sourced cholesterol is harmful or not.
About 8 years ago I experimented by eating 6! Eggs a day while tracking my cholesterol and other health markers. Not changing any other part of my diet. The blood work came back with my numbers being better than before I had started. It doesn’t seem to matter how many studies show that high carbohydrate diets cause more damage to your heart and arteries than does higher fat foods. We are all stuck on the old assumption that food cholesterol equals human cholesterol. But if you eat hair you don’t get more hair. The body didn’t work that way..which is why you shouldn’t take collagen hoping to make more collagen.
That’s not to say that the source of the food and what it is paired with won’t have deleterious effects. If you pair your eggs with bacon and French fries….yeah no bueno! But we’ve been pointing to the wrong culprit.
Dr Ross Walker explains away the confusion in his article in medium. I have attached the link in my stories.
Some of the best studies I’ve seen that account for as many factors as possible show that high fat intake is linked to a reduction risk of death.
But there are aka ways exceptions to the rule. Some people may have hit micro biome profiles, enzyme profiles or intolerances that make them susceptible to high cholesterol intake. But these are rare not the rule.
Just to be clear. I am not posting this to attack vegans or veganism. I have always felt that if I animal life is of the utmost importance to you than avoiding animal products is what’s best for you. And I think that’s wonderful. The factory farming industry is abhorrent. But I don’t think it is what is best for the average person for their long term health. But I’m always open to discussing and reading new information!
I highly recommend you read the article linked in my stories though.
Eggs are not the enemy, they have so many nutrients!

02/22/2022

Researchers out of Taiwan have found that a daily 300mg dose of pycnogenol reduces all symptoms of menopause.
Pycnogenol is an antioxidant found in the bark of the European pine tree. The researchers believe that the mechanism at play is pycnogenol's ability to increase nitrous monoxide in blood vessels. So instead of having a direct effect on hormones, it enhances blood flow and blood vessel health. Estradiol is usually responsible for maintaining nitrous oxide levels in the blood vessels, but this declines after menopause.
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09/28/2021

I am slowly unlearning a lot of vocabulary attached to autism. Trying to "reduce autism" as the attached article suggests now seems highly offensive. Instead of changing the individual, I understand more now that it is us that should be adapting more and understanding more about how people with autism think and interact. Why do they have to bend to our limited understanding?
Anyhow, I am also aware that there are some severe cases where an easing of certain behaviours may help. iSometimes the environment simply cannot adapt enough or maybe the underlying triggers are yet to be understood. In these cases some research looking at easing "symptoms" can be very helpful in creating a learning environment for EVERYONE involved.
I have read a lot about ketogenic diets and other supplements that may have a positive effect. Carnitine has a whole string of health benefits for everyone, including maximizing energy, increasing fat loss when pairing it with resistance training and eye health! I was interested in this other effect it seem to has in reducing the score on childhood autism rating scale. I am not sure how useful this scale is nor am I certain that we should be reducing "scores" at random without reducing triggers. But its something to take note of. I hope to find more info on what the pathway is for this and if it is actually useful for something like a school environment.
Feel free to visit the article I attached but I take no responsibility for the poor use of terminology.

For those of you who have experience in this, please let me know what you think about this!

https://www.ergo-log.com/carnitine-reduces-autism.html

08/30/2021

A new study confirms an old unexplained theory that a slower heart rate may prevent cancer and increase longevity.
We already know that the more you work your heart with exercise the slower its resting rate will be. And this seems to help prevent cardiovascular disease. But researches had also noticed a reduced incidence in cancer and general mortality.
The idea is that an increased heart rate over stimulates the sympathetic nervous system, which in turn over-activates your organs. People with a disturbance in this system may have a weakened immune response towards cancerous cell build up.
Its still just a correlation and not proof but regardless of the reason why, it may be enough evidence to get out there and go for a run or a bike ride!

08/26/2021

“Floating Steering wheel”
- super simple twist on a basic shoulder exercise.
Hold a 5-10 lb. plate out in front of you and rotate - switching which hand is on top.
Before you start, brace your abdomen by drawing in your belly button and squeezing your glutes.
The twist is lifting your feet off of the floor. This simple adjustment makes it a much more core intensive exercise.
No need to graduate to a stability ball. This is sufficiently difficult without the risk of eating the floor.
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06/15/2021

As we age our brains begin to shrink. After the age of 30 it is a slow but steady decline. Up until recently most brain researchers thought that this was inevitable but a study out of the Journal of Gerentology suggests that it can be halted or even reversed.
It seems that 40 minutes of cardiovascular activity at 70% max, 3x/week can activate brain growth. What is happening is that the exercises triggers an increase in brain derived neurotropic factor, which in turn has an anabolic effect on the hippocampus. The brain growth resulted in better memory and other cognitive abilities. The theory is that this would also ward off dementia.
I dug a little deeper and resistance training, even at high intensity, does not have the same effect.
I am curious if something with less impact, say rowing, would have the same benefits as long as you could maintain 70% maximum effort for 40 minutes. I don't see why not and it would save your joints and ligaments a lot of damage.
It just goes to show that a variety of exercise is the way to better health and longevity. Resistance training gives you more bang for your buck and is more effective for weight loss but its not all about weight loss!
I find 40 minutes of cardio to be super boring. I will probably never do that again. But I will do 20 minute spurts throughout the week. I hope there is a cumulative effect! I definitely feel more alert when I get both cardio and resistance training into my sessions.

05/25/2021

Last year I experimented with mega doses of melatonin for regulating my sleep while I was experiencing higher than usual anxiety, It worked well but I was worried that regular high doses may down-regulate my body's own production on it. Some new research suggests that it isn't an issue and the article linked below (and in bio) further suggests that it may be beneficial in improving cardiovascular disease.
Side note - when I tried mega doses of melatonin, it worked fine on its own but I also tried pairing it with high dose CBD tincture. and niacin. 3 full droppers of a 2400mg full spectrum oil.
I was out cold. No hangover. I would start lighter than that and experiment to see what the minimum effective dose is for you. But all 3 compounds are safe. Niacin may not be necessary.

https://pubmed.ncbi.nlm.nih.gov/33766084/

05/10/2021

Happy belated mothers day to all the mamas out there!

I know a fair number of women who have breast cancer in their family or have already had to deal with it themselves. This may be an important study for everyone (link below/in bio).
It has previously been shown that Omega-3 fatty acids may prevent the growth of breast cancer. This study further suggests that it may also prevent the spread of the cancer to the bones. Different types of tumours can spread at different speeds. If not caught early, this can be troublesome for recovery. It may be a good idea to supplement with fish oil simply as a preventative measure. It can't do any harm, in fact omega 3 fatty acids are one of the supplements with the most scientific evidence behind them.
I suggest finding a high quality/high dose source. You can search for companies that source sustainably and self test for quality. I use Norwegian Gold critical omega. Fairly inexpensive and high quality.
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https://www.ergo-log.com/omega-3-fatty-acids-prevent-breast-cancer-from-spreading-to-bones.html

05/08/2021

Do not engage...this has been my mantra for about a year now. I have avoided countless verbal confrontations concerning the pandemic/lockdown measures, both with friends and with acquaintances on social media platforms.
I give this same advice for self defence classes. If you can run, run. In the meantime we learn how to defend ourselves for when we can't control it - Only fight when you have to. And so, I pick my battles...but its hard.
I have tried to post pertinent information backed by science and I try to always include the caveat that I am not a doctor, i am just a health researcher. I can honestly say that even though I spend upwards of 2 hours each day reading research journals I still have very little knowledge on how this virus works. The more you read the more obvious it is how little you know...

The best advice I have ever gotten was "shhhh"
Listening gets you farther than doubling down on an opinion. Exploring ideas is important but recognizing an environment where exploration is accepted is the first step. And Facebook isn't one of them. Yet here I am...

I wanna talk about personal health. Mental health and physical health. Many people are suffering psychological stress due to the lockdown measures, no question. I am one of them. But imagine the psychological toll of no lockdown..imagine what India is suffering through. Every family touched by death. Waiting for days in the streets to try and get oxygen for your loved one. Your opinion is privilege. Your choice over the vaccine is privilege. Whatever you call your freedoms are ...privilege.

Are people making money off of the vaccine and the lockdown? Yep. Do they make money off of any and every disaster? Yep. Does making money = evil? Hell no. This is the world we live in, if you want things done, it takes money, Why do we insist that only poor people can be virtuous?
What we believe in is one part information and one part proximity (or empathy). You will always find information to support how you feel about something...until your dad dies. Then that usually overrides your opinion.
Anyhow, I am open for discussion. and questions. I don't have answers for much but I do have good resources.
One last thing. I don't care if you choose not to get vaccinated, I will not pressure you either way. It's your choice. But I will gladly discuss anything involving vaccines and personal health. There is super interesting information about how to maximize the efficacy of your vaccine! And how to maximize your immune system if you choose not to take it.

04/27/2021

This is a really important study and a small positive sign that inclusivity is slowly being extended to scientific research and healthcare for the trans community. I can't say I know very much about how the medical system has marginalized this population but what little i have heard from friends and clients, suggests it is basically a complete lack of care.
The mental and physical health of a marginalized community is very rarely spoken about, particularly in health research. The repercussions of daily strife - physical abuse and mental anguish of not having a safe place - are severe. This study shows that it can have a serious effect one ones cardiovascular health and lifespan.
For years, studies have shown strong correlations of depression and anxiety with immune suppression, digestive illness and chronic inflammation. Add to this a higher incidence of drug abuse and violence and the stress on the body becomes intolerable. Literally life threatening.
Having a dialogue about this that includes people from the community is the only way this will get fixed. But obviously inclusivity in everyday life from the entire community will be what really fixes this problem. As with any health crisis, prevention is the goal. The bare minimum is having a healthcare system that understands and includes every population it cares for but what we really need is more empathy and love from everyone.
I have strived to create an environment here at our studio that is safe and inclusive. Everyone is welcome and everyone is respected. I hope that our social media can grow to become a platform that helps everyone equally. Maybe someone who has a better understanding could take over our platform for a couple days! I would really appreciate any and all suggestions on how to get there. Please DM me with any comments, I would love to chat
The study is linked below and in our bio..
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https://pubmed.ncbi.nlm.nih.gov/33895118/

04/16/2021

This is a weird one - Researchers have repeatedly found that people with a lower resting (and active) heart rate have a reduced chance of dying from cancer.
They haven't figured out what the causal relationship is yet but the theory goes that people with a higher heart rate have an overactive sympathetic nervous system. If your sympathetic nervous system is in overdrive then your organs can become overworked and your immune response can be compromised. Your hormonal balance relies heavily on the function of your nervous system - neuronal sensory information is what triggers hormone production. If your hormone cycles are off then everything suffers. While this is a super complicated feedback system - sensory information, emotional response, digestive function, activity level, etc., all have a role to play with each other and it's hard to know where to start.
But the study linked below suggests that those who exercise more can lower their resting and active heart rate - which at some level has a significant effect on our ability to fight cancer and live longer. So, maybe add a bit more cardio to your training - sprints or HIIT a couple days a week should do it. Too much and you will have a detrimental effect. Marathon runners have been shown to have an overactive nervous system response by being in a stressed state for too long.
So, what is your heart rate? Best to check before you get out of bed. And check your peak active heart rate right after you do a sprint or intense exercise of some sort.
60 and below is considered a normal healthy resting heart rate though it can vary pretty widely.
My low is 48 / 60. I have used these numbers as a marker for where I am at with general well being. Its a blunt tool but it still lets me know I need to pay attention to other things. Now I can use it as a marker as to how well my body is currently fighting cancer!
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https://www.ergo-log.com/loweryourheartrate.html
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4060 Street Laurent, Suite 106
Montreal, QC
H2W1Y9

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Tuesday	7am - 9pm
Wednesday	7am - 9pm
Thursday	7am - 9pm
Friday	7am - 9pm
Saturday	8am - 12pm
Sunday	8am - 12pm

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http://www.b-fitstudio.com/

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Videos

I throw this exercise in our circuits as a core strengthening movement but it's so much more than that. When done properly, this exercise hits pretty much the entire upper body, glutes and stabilizers. But it is great core stability exercise. Begin in a push up position, feet slightly wider than shoulder width, draw in your abdomen, activate your glutes and tuck in your chin. When you pull the rope with the close arm try not to pull it past where your far arm is place.When you pull with the far hand, try not to reach past your other hand when grabbing the rope and again, don't go past where you would place your hand on the ground. It is a small, controlled movement. Maintain posture and try no to shift your weight too much. The weight you attache to the rope should be heavy enough that 8-10 reps is challenging. Matt here is a real champ with putting up with my experimentation with exercises. Way to go Matty!