What is F3 – Fitness, Fellowship and Faith. F3 nationally and F3 Northwest Arkansas is a free men’s fitness group that helps men out of the rut of life they are in and helps them reinvigorate and become a High Impact Man (HIM).
I’ve recently started taking a COENZYME Q10 (CoQ10) supplement called BioPro-Q. As an endurance athlete who is in his forties with a family history of heart disease, this is a powerful addition to my nutritional regiment.
So, what is CoQ10?
Coenzyme Q10, popularly known as CoQ10, is a compound that helps generate energy in cells. The human body produces CoQ10 naturally, but its production tends to decline with age. Fortunately, the human body can also get CoQ10 through supplements or food. Health conditions like heart disease, brain disorders, diabetes, and cancer have been linked to low levels of CoQ10.
Coenzyme Q10 also plays a vital role as a fat-soluble antioxidant in cell membranes and lipoproteins, the latter responsible for transporting lipids in the body. For example, oxidized low-density lipoprotein (LDL) is a biomarker associated with an increased risk of heart disease, and when LDL is oxidized, the antioxidant CoQ10 is the first to act.
Coenzyme Q10 also plays an essential role in recycling other antioxidants in the body, notably alpha-tocopherols (vitamin E) and ascorbate (vitamins C). High concentrations of CoQ10 are also found in lysosomes, the cellular debris collectors that clean up all cellular debris.
One thing is for sure: much research has revealed the wide range of health benefits of CoQ10. CoQ10 production decreases with age. Therefore, older people appear to be deficient in this compound. Also, those who take statin drugs for heart disease are a greater risk of needing a CoQ10 supplement due to the side effects of the statin drugs.
SOME DEFICIENCIES OF CoQ10 ARE CAUSED BY:
- Oxidative stress from aging
- Nutritional defalcation, like vitamin B6 deficiency
- Genetic deficiency in the synthesis or use of CoQ10
- Increased demand on tissues due to the disease.
- Mitochondrial diseases
- Side effects of statin treatments
Research has shown that CoQ10 plays several essential roles in the human body.
One of its basic functions is to support the production of energy in cells. It is involved in the production of adenosine triphosphate (ATP), which is involved in transporting energy within cells. This is why many athletes and weightlifters take a CoQ10 supplement.
Its other key role is to act as an antioxidant and protect cells from oxidative damage. CoQ10 is present in all the cells in the human body. However, the highest concentrations are found in the organs with the most significant energy requirement, such as the heart, kidneys, lungs, and liver.
HERE ARE A FEW LISTS OF SOME HEALTH BENEFITS of CoQ10.
- It can help treat heart failure
CoQ10 appears to help treat heart failure by improving heart function, increasing ATP production, and limiting oxidative damage.
- It could help with fertility
CoQ10’s antioxidant properties may improve sperm quality and reduce the decline in egg number and rate in women.
- It could help keep the skin looking young
When rubbed directly to the skin, CoQ10 can help reduce sun damage and increase antioxidant protection. Supplementing with CoQ10 can also help reduce the risk of skin cancer.
- It could reduce headaches
Supplementing with CoQ10 appears to help prevent and treat migraines, as it increases mitochondrial function and reduces inflammation.
- It could help with exercise performance
Physical performance can be affected by oxidative stress and mitochondrial dysfunction. CoQ10 can help reduce oxidative damage, promote exercise capacity, and decrease fatigue.
- It could help with diabetes
Supplementing with CoQ10 can help boost insulin sensitivity and improve blood sugar levels.
- It could play a great role in cancer prevention
CoQ10 plays a vital role in protecting cellular DNA and cell survival, both of which are strongly linked to cancer prevention and recurrence.
- It’s good for the brain
Research has revealed that CoQ10 can protect brain cells from oxidative damage and decrease the action of harmful compounds that can result in brain disease.
- CoQ10 could protect the lungs
CoQ10 can reduce oxidative damage and inflammation, which results in lung disease.
- CoQ10 could reduce fatigue, tiredness, pain, and soreness
Fibromyalgia is another condition where coenzyme Q10 can play a supporting role in symptom management. Several small double-blind studies have found that a dose of 300 mg per day reduces fatigue and tiredness and pain and soreness in patients with fibromyalgia.
CoQ10 FOR ATHLETES
Health researchers, after in-depth research, concluded that CoQ10 is an excellent supplement for energy restoring abilities in endurance athletes.
Also, a recent study revealed that in trained athletes, CoQ10 supplementation led to a slight but statistically significant increase in energy production compared to a placebo.
Older athletes will make the most of CoQ10 supplementation, as aging reduces the number of mitochondria in cells and, in turn, the amount of Coq10. Higher amounts of CoQ10 in fewer mitochondria can compensate for their lower numbers.
Intense exercise creates oxidation in the body, and supplementation with CoQ10 can reduce oxidative damage. Likewise, users may also have a slight decrease in muscle damage markers. Although these two effects are mild, they indicate an essential role in the protective effects of CoQ10 in athletes.
Furthermore, CoQ10 can be useful for athletes who lose their physical condition and form (out of shape) after an injury or accident; Researchers found that CoQ10 can increase VO2max in these people.
CoQ10 PROLONGS EXERCISE PERFORMANCE AND INCREASES TIME TO EXHAUSTION
Supplementing with CoQ10 can significantly benefit endurance athletes, helping to prolong exercise capacity, performance and increase time to exhaustion. This means running, swimming, and cycling, which will improve their competitiveness.
CoQ10 CAN MITIGATE MUSCLE DAMAGE AFTER A HIGH-INTENSITY WORKOUT
Numerous studies have shown that CoQ10 can help reduce post-workout inflammation and mitigate muscle damage after resistance training. CoQ10 is essential for ATP synthesis, as 96% of all aerobically produced energy involves CoQ10. Although it is synthesized endogenously, a small amount of CoQ10 is always degraded and must be replenished from dietary and complementary sources. Organs such as the heart and muscles, which need robust bioenergetics and consistency, depend on a sufficient supply of CoQ10 and give out less energy and strength if they are deficient in CoQ10.
CoQ10 DOSAGE FOR ATHLETES
To increase the rate of CoQ10 content in human muscle, it is necessary to increase the CoQ10 plasma for a longer period so that the muscle tissues have sufficient time to absorb CoQ10 from the plasma. Higher doses of 200 to 300 mg of CoQ10 are needed over 4-12 weeks to increase muscle CoQ10 content. Therefore, for endurance athletes, 200-300 mg per day is required to improve athletic performance. For conscious health consumers who wish to increase plasma CoQ10 levels to support heart health and general well-being, 100 mg is preferred.
What Brand Should I Use?
BioPro-Q is one of the best versions of the supplement currently on the market. Read more about it here
Purchase it here, this is my personal discounted price: https://ariix.info/a/jIn6za
This weekend is the official launch of my first book, Christian Manliness: The Courage to Stand Firm.
The fear of speaking up and speaking out in truth is destroying the modern Christian church in the United States. Christian men have lost courage.
Christian men are not being courageous in the home, church, or communities. This must Stop! Our King deserves courage as He had courage in the face of opposition. The enemy and fleshly comfort is being allowed to have an unchecked lead role as head of our lives.
The fear of losing the praise of men, the fear of losing our jobs, the fear of fully believing the Truth of who Jesus is. This first battle is within us, as men, to overcome our own doubt and start living like we genuinely believe in Truth!
This book is a review on the subject of Christian manliness and the courage needed to stand on the truth of Christ in the face of opposition, being a good steward of the truth and our physical bodies, and to shun the praise of society and the fleeting pleasure and comfort of living for fleshly desires.
My goal in authoring this book is to show that modern Christianity is fighting for relevance today from a position of weakness, and as such will fail in the future to be the societal pillar that it once was unless it recaptures the courageous and manly spirit of the “author and perfector of our faith” (Heb 12:2), Jesus Christ, who was both manly and courageous, and is the matchless example of manhood.
My hope is that Christian Manliness: The Courage to Stand Firm is going to spur reflection and action and act as a reminder that we, as Christians, are on the side of Truth. We don’t dabble in far flung conspiracy, false teachings or hope in man, but we stand firm on the Truth of Jesus Christ.
We must be courageous in the face of opposition and be ready to accept the price of following Christ as we also must be willing to accept and repent of our own failures.
As this is my first book, I will gladly accept feedback. Please email me and let me know how I can improve, I’m sure there is much to learn. Favorable ratings on Amazon are very welcome as this helps me gain more readers and helps me in sharing this message. Thank you in advance.
Preview or purchase the book on Amazon at this link.
HEALTH BENEFITS OF SUPPLEMENTS FOR MEN OVER 40
As men become more educated about their health and more in tune with their bodies’ needs, many strive to be proactive with their bodies. Men need to know that health can fade and it is good to understand how essential it is to take preventive measures to shield long-term well-being.
For men, one of the most critical times in terms of staying healthy and active is the middle-age years. This is where many health problems begin, and the effects of unhealthy habits finally emerge. Therefore, around age 40 is an excellent time to record your baselines and make sure that you are assisting your physical and emotional well-being both spiritually and nutritionally.
This strategic intervention encompasses smart lifestyle choices, but it can also include nutritional supplements to add energy, assist in weight loss and improving health balance. The best supplements for 40+ men should not only benefit their current needs but also help safeguard their future.
For men 40 years of age and older, if you are looking to support your health, increase your energy levels, improve your mood and mental alertness, and even improve the symptoms of your chronic health condition, getting the right amount of vitamins and minerals every day is vital. If you are just starting to think about taking dietary supplements, many multivitamins provide a full dose of what your body needs. But not all supplements are created equal. Make sure you research the source of those supplements and the manufacturing process.
While your nutritional regimen and exercise are the best way to get the body in shape and lose weight, supplements can be a good way to fill in the gaps. Supplements can help with muscle growth and recovery while improving overall health and well-being. In short, supplements are valuable additions to your healthy lifestyle.
According to health researchers, the body of men in their 40s needs additional essential minerals and vitamins to perform daily functions. They assist your body function in almost every aspect. Without them, your digestive system would not work correctly, your heart would not beat efficiently, and your bones would break more easily. In short, they are truly miraculous! And as we age our bodies need an extra boost.
Ideally, you could get nutrients from the food you eat. Unfortunately, it can sometimes be challenging to obtain, partly due to availability, cost, and low potency of vitamins in the current supply of fresh food. Secondarily, many fruits are remarkably high in sugar. Even with the benefit of added fiber, the sugar content in fruit can be too high for some.
Fortunately, supplementation comes to the rescue, especially when it comes to fitness and exercise. While I am not a licensed nutritionist, based on my research, I recommend that you first focus on getting adequate proteins, carbohydrates, and fats (called macronutrients) as well as vitamins and minerals (also called micronutrients) recommended for your age group and gender.
As mentioned, your first path of action should be a healthy diet. You should always eat clean and colorful foods.
Health researchers recommend eating:
● Unsaturated fats
● Whole Grains
● Good Protein
At the same time, men over 40 need to limit:
● Very refined grains
● Eating saturated and trans fats.
The Best Supplements for men over 40 according to some studies:
● Vitamin D
● Vitamin B12
● Vitamin B3
● Vitamin B6
● Vitamin E
● Vitamin A
● Vitamin C
● Omega-3 Fatty Acids
● Vitamin B2
● Vitamin B9 (or Folic Acid)
Pre-workout supplements for men 40+ can include creatine, caffeine, beta-alanine, and nitrates, which may help improve strength and burn fat and keep you feeling energized. Just make sure to consult you doctor.
Health researchers explain that many men in their 40s who eat well may still be at risk of being deficient in a particular vitamin, which leads to the need for dietary supplements. In fact, in the world at large, many men in their 40s are deficient in calcium, potassium, fiber, magnesium and vitamins A, C and E, even when they eat well.
A good example: men who live in cloudy environments tend not to get enough sunlight, leading to a vitamin D deficiency, according to health researchers.
Extensive research also claims that 40-year-old men living with dietary restrictions or health conditions such as Crohn’s disease or celiac disease, which inhibit proper nutrient absorption, may also need supplements.
Many researchers advise men in their 40s to choose supplements that provide a complete once daily multivitamin. Also, supplements that would provide antioxidant support and promote cellular and eye health.
Ultimately, the most important thing men can do is pay attention to their health. It is a known fact that men, especially men over 40, are less likely to seek medical assistance to monitor their health.
For this reason, men must avoid being flippant about their own physical and nutritional needs. In short, don’t assume it will be fine! If you feel unwell, see a doctor.
Above all, be sure to eat clean, sleep well, manage stress, and prioritize consistent physical activity and occasional high intensity workouts. All these actions will ensure that you stay healthy while achieving sustainable fitness gains.
Disclaimer: I am not a physician or nutritionist. I have only done my own research. Please consult a doctor or nutritionist as needed.
How to stick to your exercise routine during the holiday season.
The holiday season is one of the most challenging times to stay motivated to be healthy and keep fit. Holidays have a high tendency to cause quite a bit of disruption to our everyday exercise routines and staying motivated to get into the gym can be a little more difficult.
So why is it so difficult to stay motivated on vacation?
Well, during the holiday season it is much easier to find excuses, the food is tastier, and it is a hectic time of year. Between work, family, planning, and parties finding time for a gym session can be next to impossible. With the wintry weather and delicious food, many of us are tempted to spend our free time lying by the fire on a full stomach and chilling out with loved ones instead of going to the gym for a sweat session. The problem is that even if we enjoyed it at that time, we would soon regret it when the holidays are over.
Below are nine tips to help you stick to your workout routine during holidays
1. Plan Ahead
During busy vacation weeks (especially those that involve travel), look ahead and plan when and where you can get some exercise. Find out where you will work out, if it would be at a relative’s home, outdoors or in a hotel gym. That way, you can prepare yourself for what workout gear may or may not be available to you (and what equipment you may need to pack) and start the week with realistic expectations and the comfort of having a plan.
2. Schedule plans for your workouts
Studies have shown that planning your workouts increases the probability of completing them. To ensure that you workout, mark it in your phonebook or calendar, alongside business meetings and family gatherings.
3.Get up and get to work
Whether you have an office party or just a million errands to run after work, there are plenty of holiday events and things to do that threaten to derail your afternoon or evening workouts. Stretching your body in the morning ensures exercise is ticked off your list before more demands of this busy season get in the way. It also helps set the tone for a productive, stress-free day.
4. Pre-Game (With a Sweat Session)
Before you start getting ready for that bad sweater party or family dinner, set aside 15 minutes for a quick high-intensity interval training (HIIT), you can do anywhere to get your heart rate and energy up. Pick five movements such as jump squats, jack squats, mountain climbers, and pushups and go through three rounds of them, working for 45 seconds and resting for 15 seconds. In addition to going to your festivities with that post-workout effect, you’ll also reap the benefits of a fast metabolism. Due to the high-intensity nature of HIIT, your body continues to work hard to recover for hours after you finish your workout.
5. Travel with your training equipment
When you’re about to hit the road during the holiday season, take some simple training tools with you so you can get a little exercise wherever your trip takes you. Try to travel as much as possible with two long resistance bands and three small ring bands of different resistances. With just these bands, you can do a full-body workout, even in a small hotel room.
6. Try a training app
Not sure what exercises to do when you’re in your grandmother’s basement or have more time than usual at the gym? Don’t let uncertainty get in your way. There are a whole lot of great exercise apps and training programs online that can give you an expert workout program at the tip of your finger. Many platforms offer plenty of equipment-free workouts, too, so you can squeeze in good training anytime, anywhere, without having to overthink. Of course, I recommend the Flesh Tamers Fitness app.
7. Keep it fast
On days when a 45- or 60-minute workout could seem impossible, do a short-time exercise where you can sweat quickly for 15-20 minutes. There are a whole lot of benefits you can reap from a focused 20-minute workout. Plus, it’ll keep you consistent so you can get back to your usual routine when the holiday is over.
8. Make moving(walking) a habit
Time spent with family on vacation often involves a lot of food and treats, and perhaps less exercise than usual. Get the whole family to do some training (formal or informal). If you don’t have a kid (or dog) to take for a walk, you can get the whole family moving by signing up for a charity walk or turkey trot or reindeer Trot.
9. Make a Playlist to Get Yourself into the Workout Mind-Set
If your scheduled workout time is making you weary, put on one of your favorite songs to help you shift gears and motivate you to exercise. Once your energy and motivation increase, get to it.
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