Be Bio Fit

🍇🍓My breakfasts are very simple.

Today:
5 eggs 🥚
baby
salt .

Have great day guys! Coach Ondrej Leipert

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

Be Bio Fit 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.

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

Be Bio Fit 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.