Insulin Sensitivity

Insulin: hormone secreted by the pancreas in response to high levels of glucose in the blood. It is basically a signal for the cell to take up glucose.

What is insulin sensitivity? How sensitive the body’s cells are in response to insulin.

High insulin sensitivity: allows cells to use more blood glucose effectively.

insulin

What is glucose?

Glucose can feed every cell in your body.
It is stored in the liver, blood and muscles.
Glucose is extracted from the blood by transporters called GLUT-4.
Without an improved insulin sensitivity, GLUT-4 will not transport glucose from the blood = an increased blood sugar levels.

Importance of having an increased insulin sensitivity

When insulin can’t signal the cell to uptake glucose, you end up with increased level of glucose & insulin in the blood and the body is not able to use either of them.
This will then cause cortisol, the stress hormone to be released. This is a survival mechanism for the body to deal with the blood glucose.
- This will cause lower energy levels, increased fat stored.

HIGH BLOOD SUGAR LEVELS:

Puts pressure on the pancreas to increase insulin production to be able to transport that glucose out.
Increased risk of diabetes.
Higher risk of heart disease, kidney disease and stroke.

glucose

TOP 4 WAYS TO IMPROVE INSULIN SENSITIVITY?

Get out of a caloric surplus (stop overfeeding the cells): being in a constant caloric surplus means that these cells are exposed to insulin by eating an excessive amount of carbs. Eventually, this will lead the cell to become insulin resistant. Therefore, more insulin will be required to uptake glucose.
Strength training & cardiovascular endurance
Inflammation: Inflammation interferes with the cellular response to insulin.
Non-fragmented night’s sleep

How does insulin sensitivity increase with exercise?

When performing aerobic exercise or resistance training stimulates certain cell transporters that aid in transporting glucose from the blood into the muscle.
During exercise there is an increase in blood flow, thus, increasing the surface area available for the transport of glucose.
Physical exercise promotes the breakdown from of energy into a molecule called AMPK, increased nitric oxide production in the cell and calcium cycling in muscle contraction which promotes AS160.
AS160 (protein in the body) is important because it is what will promote cell transporters to uptake that glucose

Now ask yourself: “Am I overweight?” “How is my diet” “Do I consistently consume over the recommended amount of carbohydrates each day?” “How is my blood pressure?”

Now ask yourself this very important question:

ARE YOU READY TO GET BETTER?

Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST.

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at info@infinitysi.com.

By: Gabriela Londono | Performance Specialist

Eat to Lose (or WIN?)

How can calorie restriction lead to unhealthy weight loss?

The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.

What’s A Healthy Way to Lose Body Fat?

Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.

The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.

Risks of a Fast Weight Loss

Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.

Loss of Lean Muscle

Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.

Effects on Metabolism

Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.

Other effects are common such as

low energy
irritability
dehydration
increased cravings
nutritional deficiencies
and more “not so fun” symptoms

How We Can Help?

WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!

Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.

Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal.

In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.

After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success.

To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at info@infinitysi.com

Lymphatic Assessment

What is a Lymphatic Assessment?

Assessment of the lymphatic system includes an evaluation of lymph nodes at different points throughout the body. The body has tons of lymph nodes starting from the head, down the neck, trunk, arms, legs, and feet. Lymph nodes are checked for size, consistency, and tenderness. When lymph nodes start to show any swelling or tenderness, that gives an obvious sign of inflammation.

Why and When should you use Lymphatic Assessment?

A Lymphatic assessment is a great resource for those who have chronic pain or trying to improve overall health and performance. The lymphatic assessment helps determine which lymph nodes are the most tender, swollen, and built up with inflammation.

The lymphatic system acts as the body’s sewage system. It balances the level of fluids in our body but when certain lymph nodes are “backed up” and not flushing properly, levels of inflammation increase. Infinity Sports Institute provides lymphatic assessment during our Full Functional Evaluation. The assessment further helps us pinpoint areas of inflammation allowing us to develop a better plan for those that take part of the High-Performance Pain Management program.

The Takeaway

The lymphatic system is an essential component to get your body functioning at an optimal level. A dysfunctional lymphatic system really hinders the body’s immune system and its ability to transport fluid throughout the body. Having the assessment as part of our Full Functional Evaluation and using the proper techniques to manipulate the lymphatic system has really enhanced our client’s performance, recovery, and overall well-being.

If you have been having chronic pain, our High-Performance Pain Management program is for you! Call us today at 786-591-7586 to schedule your Full Functional Evaluation.

Hydration & Neuromuscular Perfomance

If you’re an athlete you probably have heard every now and then, “make sure you stay hydrated!” But what exactly does that mean? These days no matter who you are, there is a big trend about drinking enough water. It’s true, drinking enough water is very important when it comes to staying hydrated but being properly hydrated is so much more than just drinking tons of water. Whether you’re an athlete or soccer mom, it is important that we maintain a proper balance of electrolyte minerals and H2O in our body to maintain appropriate hydration. If you are lacking either electrolytes, fluids, or the right mix of both it can significantly affect your performance.

What Are Electrolytes?

Electrolytes are micronutrients that ingest into the body from our diet. These micronutrients play a big role in assisting the “mind to muscle” connection. There are four main electrolytes that help the brain send a signal to each muscle telling it how to move.

Magnesium – This mineral interacts with motor proteins within the muscle fiber. At rest, magnesium helps the muscle stay in a relaxed state. When there becomes a shortage of magnesium, there is a likelihood of muscle cramping.
Calcium – When the brain sends a signal to the muscle to move, calcium is triggered into the muscle cell helping activate muscle contractions.
Sodium & Potassium – Both assist with nerve function. When the brain sends a signal through the nervous system to the muscle fiber to contract, sodium pumps into the cell and potassium has the opposite effect and filters out. When a muscle relaxes, these micronutrients perform the opposite action sometimes acting as a pump.

Dehydration

When you are dehydrated, your body lacks enough fluid to help transport these electrolytes to the cells of the muscle. Think of it like a city bus system. The kids are the electrolytes and the busses are water. The kids(electrolytes) are all standing around waiting for the bus(water) but the bus(water) never comes to take the kids(electrolyte) to school(muscle). If your body lacks enough water to properly transport the electrolytes this could significantly affect your performance and more importantly health, if this becomes chronic.

Over-Hydration (Hyponatremia)

When you’re “over-hydrated” your body now lacks the right number of electrolytes compared to the amount of fluids within the body. The body now has enough water to transport these electrolytes to the muscle, but it does no good if there aren’t any electrolytes to transport. When the body is in a state of over-hydration, the nerves and muscle cells are not able to function properly which in turn will significantly hinder your performance.

Strategies for Proper Hydration

Proper Diet – The best way to get these micronutrients is making sure we are eating the right foods. Whole foods contain tons of micronutrients and it’s imperative to make sure we are getting plenty of these within are diet and staying away from processed items.

Magnesium: Greens, beans, nuts, whole grains
Sodium: Celery, tomatoes,
Potassium: Sweet Potatoes, Bananas
Calcium: Oranges, some leafy greens

Sole Water – Sole water, pronounced So-Lay, is water that has been infused with Himalayan pink salt. Sole water has the electrolytes needed as well as 80 plus other minerals that help the body function optimally. To make Sole water, take a mason jar and fill up 1/3 of the jar with Himalayan pink salt, fill the rest with water and let it sit over-night.

Purium Coco Hydrate– Coco Hydrate is a supplement from an organic whole food supplement line called Purium. Coco hydrate is filled with whole food ingredients that contain the much-needed electrolytes required to perform at a high level. All that is needed is a couple of scoops mixed in with your water and you’re off to the races.

We Can Help!

If you want help to be at the top of your game, book an appointment with our sports nutritionist at Infinity Sports Institute. Invest in being the best and let us help you reach the top of your game. Call (786)591-7586 or email us at info@infinitysi.com.

The Truth Behind the Scale

What the Scale Can’t Tell Me

A lot of us have different goals in the gym, whether that be to gain more muscle mass, lose some body fat, or maybe a little bit of both. Often times we track our goals using a scale, but frequently checking the scale can be misleading. The scale tells you your total weight but not how your body is made up of muscle, fat, and bone. Muscle is the good weight that helps us move better, burn fat and is important to maintain in your body for optimal health. Fat is the weight that we know when excessive, is bad for our health and we all work hard to burn off.

Checking your body fat percentage is the best way to create a start and finish line when it comes to getting the best results with your body and health. The DEXA machine is the most accurate and convenient way to check it. It can pinpoint your body composition by using a low-level x-ray to see how much total body fat, lean muscle mass, and bone mass you have. Keeping track of exactly how your body is made up between muscle and fat is the ultimate measure of health.

There’s Fat on My Organs?

We can break up our fat into different types. Visceral is the most important type when it comes to your overall health. It’s the fat that hangs out around your internal organs. Visceral fat plays the biggest role in longevity and risk of chronic diseases like heart disease and type two diabetes. Your scale at home and even other alternatives to checking your body composition cannot tell you the amount of visceral fat you have. A person may be content with their weight but if there is lots of fat around the organs, that person is more likely to develop lousy chronic diseases including cancer. The DEXA has the ability to show us the mass, volume, and area of visceral fat we are carrying which will tell us if we have to start changing our eating habits for healthier body composition.

Healthy Bones

If you’re an athlete that plays a high-impact sport, bone health can play a role in your risk of injury and performance. Also, women passed the age of 30 are at a higher risk for developing bone diseases such as osteoporosis and osteopenia when not exercising under resistance or eating enough calcium within their diets. The scale can tell you how much you weigh, but it won’t tell you how much of that is bone. The DEXA has the capability to show us if you are at risk or not while other methods do not.

Where Can I Get a DEXA Body Composition Scan?

Infinity Sports Institute has the luxury of having one of the best DEXA machines on the market, the Hologic Horizon DXA system, available to the public. The number one rule to winning a race is knowing where the start and the finish line is and getting a body scan can help motivate you through the finish line.

Schedule an appointment for your body scan so you can know exactly where you’re at and set the goal for where exactly you want to be.

Director of Human Performance, Andre McCormack

Carbohydrate Confusion

How will Carbs affect your weight management?

It almost feels like we can go all the way back to the beginning of time when everyone got confused about Carbohydrates. High carbs, low carbs, no carbs, people frequently get stumped on carbohydrates in their diet and how much they should eat to manage their weight. The confusion may be coming from the fact that carbohydrates are not all created equal. Carbs can be processed through your body differently creating a variety of effects in the body.

Good Carbs

To start, there is not a “best” diet. Many people have their preferences on specific diets but whatever diet you choose, it should contain whole foods. Whole Foods are often slower digesting and higher fiber carbohydrates. These carbs are attainable if we choose a wide variety of whole unprocessed foods. These type of carbs are called complex carbohydrates such as vegetables, fruits, legumes, and whole grains. These have a lower calorie density and are often hydrating, keeping us feeling full for longer. The best part is complex carbs come with many helpful friends such as micronutrients, phytonutrients, fiber, water, sometimes even protein and healthy fat.

Bad Carbs

Simple carbs are refined and highly processed foods. They digest rapidly often times keeping us unsatisfied and back to craving some more. Simple carbs bring a gang of ingredients that come with high amounts of sodium, a variety of flavoring chemicals, trans fats, and preservatives. Simple Carbs lack many if any nutrients and often poorly affect our health.

How much should I eat?

There is not a specific amount of carbohydrate intake that is the same for everyone, all the time. Intake can depend on a variety of factors such as simple things like body weight, activity levels, age, and goals. For example, an older retired man who lacked activity would not need as many carbs as a young man who did high performance training.

The Takeaway

While it is important to focus on the amount of carbs you’re eating, start by focusing on this key point. More often than not we should consume slower-digesting higher fiber carbohydrates. Many people prefer to eat differently but no matter what type of diet you have carbohydrates do not have to be the devil. Focus on staying away from unwanted processed simple carbohydrates and eat whole food complex carbohydrates that provide energy, nutrients, and satiety. This is ultimately the first step into starting to eat a healthy diet.

Call us now to schedule your nutrition consultation with our in-house sports nutrition coach to map out an action plan in order for you to reach your goal!