130916 "Dr. Feelgood"

The Gut and the Brain... Two entities or One?? 

If you have been reading my blog for any length of time you would have certainly come across a few posts about the intrinsic connection between what goes on downstream has a hellova lot to do with what is going on upstream I in the the brain. Today I want to push that further and talk about the connection of food and actually 'feeling' Good. 

First let's talk about our 'feel good hormones' Dopamine and Seratonin. Whenever I begin to talk about this I laugh because my first thought of these two hormones is portrayed best in Hollywood. You know you have seen a movie with an actor that has taken too many drugs (extacy, cocaine, heroin) and they jump around, eyes rolled back and many times licking a window or something. They are feeling good and experiencing a huge release of dopamine and Seratonin. 

While this is a comical look at this subject, Dopamine and Seratoinin are essential and vital to our well being and health. Natural production levels of both contribute to healthy sleep, sex drive, cognitive function, mood, fight or flight, and even athletic performance.  

As far as I grew up being taught these SUPER POWERFUL chemicals were produced and released in the brain (hypothalamus) and then sent throughout the body via neurotransmitters. So I was blown away when I learned that Seratonin storage and production takes place primarily in the Gut and then released upward and out through the body. Therefore, food, our intake of nutrients, is essential for optimal production . 

Let's look at some ways that you can make your food a power punch of 'Dr. Feelgood' without relying on modern pharma to keep you happy!!

The family of B Vitamins is the first place to start. From B2 to B12 you need to be taking in a daily allotment for gut health and the health of your chemical production. In particular is the vitamin B6. B6 is your Folate or Folic Acid. Go back about a month in my blog and you will find a great in depth article on it! Folate is packed in things like ORGANIC leafy greens like Kale, chard, and spinach. ORGANIC black beans, kidney beans, and chickpeas also are chalked full of folate. So keeping this in your diet will help the gut and help your mood levels.

High Omega 3 containing protein sources like Tuna, Herring, Sardines, and Salmon support and heal the Gut to keep the structure strong and also to help produce Seratonin. The benefits of Omega 3 fatty acids have been shown for some time to extend further than the gut to even help your brain with important DHA that the brain uses to fuel its process! 

Speaking of Protein there is a important Amino Acid called Tyrosine that lives in Avocados, Lima Beans, Bananas, and Pumpkin Seeds as well as supplemented through high quality products. Tyrosine is involved in keeping your mood LEVEL.... That is not prone to swings up or down. Also this is important if you sometimes BINGE... By ensuring that you are keeping Tyrosine in your diet will keep you from going off the deep end on alcohol, and sweets!

Now if you notice this list of vital foods to boost your Seratonin and Dopamine is nothing special. Organic meats, nuts, seeds, some fruit.. Kinda sounds familiar huh?? The take away is that the Gut brain connection and your overall mood and happiness begins with what you shove in your mouth. 

Eat right... Feel Right... Master this and Thrive my friends!

Baseline:

Rotator Cuff Drills + T Spine
S Waves/Blackburns/ W Press

W/ Barbell
7 x romanian deadlift
7 x snatch high pull
7 x muscle snatch
7 x tempo overhead squat @ 23X1
7 x snatch balance
7 x power snatch to OHS (hold PSn receiving position each time, each rep little deeper)
7  x snatch pull under
7 x hang (squat) snatch

Skill Development:

18 Min Quality Snatch Complex
* Building

3 Snatch Lift Off/ Deadlift
1 Hang Santch
1 OHS

Strength Development:
50 Wide Grip Pull Ups
50 GHD Hip Extension
50 KB V Ups 26/15