WE ARE THE SHT ;)

About WE ARE THE SHT ;)

Many people are confused, misinformed, or at a minimum uncertain about what to do to be truly healthy. We bring clarity to the confusion by empowering people with education on our foundations for health including real food (body), setting circadian rhythms (sleep), meditation & mindfulness (mind), grounding & outdoors (nature), natural movement (fitness), simplicity & elegance (minimalism), natural solutions (toxicity), and cultivating community (synergy). We build confident, empowered, happy, vibrant members that look, feel, and perform amazing, and never question what they are supposed to do to be healthy, ever again :) #EMPOWERTHEPLANET

Publisher

Paul C. Tijerina, Nutritional Therapy Practitioner, Lifestyle, & Performanc

Category

health & fitness · health & fitness

Language

en

Explicit

Yes

First episode

1 Dec 2018

Latest episode

26 Sept 2023

Latest episodes

235 episodes in the feed.

1. 

   26 Sept 2023

   240 | Collagen

   I got this question recently, and it's a great question... I'm all about taking collagen ever since you said it was important. But how much should I be taking? You know the importance of collagen. Many of you take it religiously. But how much is optimal? I've got a number for you now. My recommendation USED to be any amount! However, now based on current research and personal and client experience, here's my updated recommendations up front. Below I have more detail about why this is important and how I came to these numbers. Ideal Collagen Per Day 20 grams of collagen for every 100 pounds of ideal bodyweight. OR, for an equation you can move the decimal point in your weight 2 spots to the left or multiply by .01: (body weight) x (.01) x 20g = grams of collagen per day: At 150lbs body weight = 20 g x 1.5 = 30g of collagen. At 175lbs body weight = 20 g x 1.75 = 35g of collagen. At 200lbs body weight = 20 g x 2.0 = 40g of collagen. and so on. And honestly, I would say the more the better. This is the amount that is IDEAL. And yet, with this specific supplement, MORE IS ACTUALLY BETTER. So in some ways think of this as a MINIMUM. BTW, when I say 20 grams I literally mean grams of protein when looking on the nutrition label: In this example (which is the multi collagen I take (https://amzn.to/4839phD)), to get my 40g of collagen, I'd need to take about 4 scoops In this example (Biotics collagen), the scoop is way bigger, so to get my 40g of collagen, I only need 2 scoops. In this example (Vital Proteins collagen (https://amzn.to/48atnqx)), the scoop is also way bigger, so to get my 40g of collagen, I only need 2 scoops. What Are Best Types of Collagen? Collagen Types There are 29 types of collagen that have been identified, but most supplements will contain 1 or more of the following: Type 1 — Collagen found in skin/hide, tendon, scales and bones of cows, pigs, chicken and fish Type 2 — Formed in cartilage and typically derived from poultry Type 3 — Fibrous protein found in bone, tendon, cartilage and connective tissues of cows, pigs, chicken and fish Types 1, 2 and 3 comprise 90% of the collagen found in your body. So look for a "multi" collagen that has AT LEAST these 3. More types are even better. Hydrolyzed May Be Best Also, the "hydrolyzed" version may be the best way to go. Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. It's pre-broken down and mixes easier in liquids, vs the gelatin which has to be mixed in a hot liquid. I recommend going with a hydrolyzed collagen for supplementation, and then gelatin for cooking. Which Collagen to Buy I love the hydrolyzed one I sell through Biotics which has types 1, 2, and 3. These are flavored (chocolate or vanilla) and are great for coffee and desserts.  This is a good unflavored hydrolyzed one off of Amazon. (https://amzn.to/3EAjPHO) It contains types 1, 2, 3, 5, and 10. Or any hydrolyzed collagen with at least types 1, 2, and 3. Here's HOW I do it: 10g of collagen for every cup of coffee. Throughout a day I get 30 to 40g of collagen just from drinking coffee. 10g of collagen after a workout. Because tendons and ligaments are NOT soft tissue like muscle, it takes much more effort and much more time to work collagen into joints, ligaments, tendons and cartilage. BUT if you have good blood flow to your joints and tendons (like after a workout), the collagen will make it's way into those areas easier. 1 scoop of collagen whenever I think about it! Here's Why Collagen is the most common and abundant protein in your body. It accounts for approximately 30% of the total protein in your body. One of its primary purposes is to provide structure to allow tissues to stretch and flex while maintaining tissue integrity. Because collagen is 1/3 of your body's protein, this is how I came to the number of 20g to 30g per 100 lbs of ideal bodyweight. Collagen is found in every part of your body, but especially your skin, connective tissues like tendons, ligaments, and cartilage, your bones, organs, blood vessels (makes them elastic), hair and nails. Collagen helps with wrinkles. Since most of us are in the 2nd half of our lives (the best half!), collagen can be the game changer that makes a difference with our skin. Even tho personally I feel like I see more wrinkles in the mirror, I do get compliments on my skin all the time! Collagen is crucial for those of us that workout (which should be all of us ;) Since it's the main component of bones, ligaments, tendons, etc., supplementing with collagen regularly helps you recover from workouts better, helps with the adaptation that you're looking for, and helps prevention and recovery from injuries. Collagen has been proven to be healthful on other levels. It can improve sleep, reduce joint pain, improve gut health, glucose tolerance and blood pressure, reduce cardiovascular damage, lower your risk of osteoporosis, and lower inflammation and oxidative damage from all sources. Balance your meat with collagen. Our ancestors more than likely made use of every part of the animal, consuming everything that could be consumed, and finishing with simmering the bones to get every last bit of nutrition out of the carcass as possible. Our ancestors naturallly (and probably inadvertently) got a lot more collagen than we do in this modern world. The primary amino acids in collagen — glycine, proline and hydroxyproline — make up the matrix of connective tissue. Beef contains very little of these amino acids, so eating only muscle meat will not provide enough amino acids to allow you to build strong connective tissue and maintain bone strength. Supplementing with collagen is the key. What do you think? Feel free to send me some feedback :) Resources: Skin Pharmacology and Physiology 2014; 27: 47-55 (PDF) Journal of Medical Nutrition & Nutraceuticals 2015; 4(1): 47-53 J Drugs Dermatol. 2019 Jan 1;18(1):9-16 (https://www.ncbi.nlm.nih.gov/pubmed/30681787) Bone 2010 Mar;46(3):827-3 (https://www.ncbi.nlm.nih.gov/pubmed/19895915) PLoS One 2014 Jun 13;9(6):e99920 (https://www.ncbi.nlm.nih.gov/pubmed/24926875) J Agric Food Chem. 2010 Jan 27;58(2):835-41 (https://www.ncbi.nlm.nih.gov/pubmed/19957932) J Pharmacol Sci 2012; 118: 145 – 148 (PDF) Curr Med Res Opin. 2008 May;24(5):1485-96 Curr Med Res Opin. 2006 November; 22(11):2221-32 (https://www.ncbi.nlm.nih.gov/pubmed/17076983) Am J Physiol 1982 February;242(2):G85-8 (https://www.ncbi.nlm.nih.gov/pubmed/7065145) USA Today August 26, 2023 J Med Food. 2016 Sep;19(9):836-43 J Med Food. 2010 Apr;13(2):399-405 J Med Food. 2010 Apr;13(2):399-405 ABC15 August 21, 2023 Molecular Cell Biology, 4th Edition, Section 22.3. 2000 (https://www.ncbi.nlm.nih.gov/books/NBK21054/) Amino Acids 2018 Jan;50(1):29-38 (https://pubmed.ncbi.nlm.nih.gov/28929384/) Science April 7, 2022; 376(6589): 188-192 (https://www.science.org/doi/10.1126/science.abm2664) National Natural Science Foundation of China, Chinese Scholars and Cooperators Achieved Progress in Bioprocessing-inspired Fabrication Phys.org April 8, 2022 RayPeat.com Gelatin Stress and Longevity (https://raypeat.com/articles/articles/gelatin.shtml) USA Today August 26, 2023 ABC15 August 21, 2023 Nutraingredients.com March 19, 2015 Charlotte's Book, Collagen Supplements Amino-collagen.com, Types of Collagen Woundresearch.com, A Review of Collagen and Collagen-Based Wound Dressings Paleo Leap, Collagen Versus Gelatin (https://paleoleap.com/all-about-gelatin-and-collagen/) Rodale's Organic Life May 19, 2017 Consumer Wellness Center October 5, 2017 (http://consumerwellness.org/PR26.html) Bonebroth.news October 5, 2017 NIH. Environ Health Perspect. 2001 Oct; 109(10): 983–994 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242073/)

2. 

   25 Sept 2023

   239 | Vinegar could be the best bang for buck hack there is

   Here's What Can Happen When You Take Apple Cider Vinegar Start adding Apple Cider Vinegar (ACV) to your daily protocol, and here's what will probably happen: Your digestion will get better. On all levels. Bowel movements will be more consistent. Constipation and diarrhea will improve. Heartburn will go away. Blood sugar levels will improve. You'll have less dramatic blood sugar spikes, less insulin secretion, which translates into feeling better, having an easier time sticking to your diet, and fat loss. You'll have slightly more energy. Because ACV activates the AMPK pathway. Which basically helps your body create energy endogenously. I'm gonna explain HOW to add ACV to your daily routine in a progression based way... but first... A Little More Context When I went through Nutritional Therapy school over 12 years ago, one of the first things we learned to improve digestion and manage blood sugar handling was to take apple cider vinegar. I remember thinking, "This is ridiculous. How can taking apple cider vinegar be so good for you? It's just vinegar?!" But sure enough, when I put it into practice, my acid reflux improved, my digestion got better, my bowel movements got better… and every single client I had implement the same protocols experienced the same exact benefits. Recently I had a client and friend reach out: "I have acid reflux. It just started out of nowhere. What do I do?" I told this person: "Eat clean today. And take ACV just before meals. Get back to me when you notice some changes." The next day, his reflux was gone. Why Apple Cider Vinegar is Good Vinegar increases stomach acidity. Your stomach is meant to be acidic. This helps it activate a protein digesting enzyme called pepsin. It also helps it disinfect and neutralize pathogens. If you have acid reflux, it's usually an indication of too little stomach acid. With too little stomach acid, your digestive system "backs up" into the esophagus. ACV before meals helps you digest proteins better. Check out my previous post and podcast on How to Support Digestion. Vinegar reduces blood sugar spikes and insulin spikes. The acetic acid helps make muscles more receptive to glucose, uptaking glucose more efficiently, and pulling excess glucose from the bloodstream. This will minimize your blood sugar spike and get you back into a fat burning state relatively faster after a meal. ACV before meals helps with blood sugar regulation. Vinegar activates the AMPK pathway helping to create energy. The AMPK pathway is sensitive to low energy and low calories. When activated, it prompts your cells to make energy endogenously (internally) through stored glycogen and/or fat stores. ACV in the morning and/or before workouts can help with energy creation. Benefits to Your Health Journey Because of these improvements in digestion and blood sugar handling: Vinegar helps with satiety. The stronger your digestion, the more nutrients you get out of your food and the more your body gets what it needs. Your body will naturally give you signals of being satisfied, making you less hungry less often, and less susceptible to snacking and deviating from your nutrition. Vinegar helps with nutrient sufficiency. The stronger your digestion, the more nutrients you get out of the food and the more you become nutrient sufficient over time. This is crucial for long-term health. Vinegar can help with fat loss. Less blood sugar spikes means less storage of energy into fat stores. Less blood sugar spikes also means less cravings and urges, as mentioned before. Apple Cider Vinegar progression. Get yourself some organic apple cider vinegar. It can be Bragg's but it doesn't have to be. I specify organic because apples are on the EWG's Dirty Dozen Pesticides in Produce. Also, keep in mind, you don't have to be perfect with this. If you just committed to the first step below, it would be a huge win, and you could stop there. Start with 2 tbsp first thing in the morning with a glass of water (or you can shoot it). This will prime your digestive system for the rest of the entire day. It will also get your body creating energy internally for the rest of the day. If you did nothing else and just did this, you'd see some great improvements. If that's easy, next go to before meals. To take your ACV support to the next level, take 2 tbsp just before each main meal. As a bonus, take some ACC before workouts. Taking ACV in a fasted state reinforces your body's ability to create energy on its own. If you really want to be neurotic, take ACV before snacks. If you have the ability to have ACV on hand at all times, take 1 tbsp just before snacks. Finally, if you're not ACV'd out by the end of the day, a little ACV before bed can help with blood sugar regulation during sleep, which will translate into better sleep. Commit to what works for you. Do it for a while. Then build on it and add to it if you want. But you don't have to do everything all at once. Keep it Real. Resources: Apple cider vinegar attenuates lipid profile https://pubmed.ncbi.nlm.nih.gov/19630216/ Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels https://pubmed.ncbi.nlm.nih.gov/19661687/ Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal https://pubmed.ncbi.nlm.nih.gov/7796781/ The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle https://pubmed.ncbi.nlm.nih.gov/25626409/ Acetic acid activates hepatic AMPK and reduces hyperglycemia https://pubmed.ncbi.nlm.nih.gov/16630552/ AMP-activated protein kinase plays a role in the control of food intake https://pubmed.ncbi.nlm.nih.gov/14742438/ (https://pubmed.ncbi.nlm.nih.gov/14742438/) Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation https://pubs.acs.org/doi/abs/10.1021/jf900470c AMPK activation—protean potential for boosting healthspan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039279/

3. 

   19 Aug 2023

   238 | Do cows drink too much water

   I get this question A LOT. I got it during a recent talk and guess what... I WAS ABLE TO ANSWER IT LIKE A CHAMP. And now you can too. Cow's can't catch a break! First there was the nutritional attack using saturated fat and cholesterol. Now they are drinking too much water?! What Cows Actually Do TODAY cows and bison and other ruminants do pretty much the same thing that they have ever since they've been on this planet. Even in conventional farming situations they are raised on pastures for most of their lives: They move across the pasture, eating natural vegetation, transforming the vegetation into their flesh for food for omnivores and carnivores All the while adding back water, nutrients, and microbes back to the soil, fertilizing and rebuilding the soil. Most of their water comes from the water that naturally falls on the land. most ot their water comes from the vegetation they eat - just like it always has! False Numbers The numbers typically quoted FOR THE water consumption for cattle and beef are almost always exaggerated. The water amounts typically quoted are the estimated total amount of water consumed by the cattle over a lifetime. What you don't hear is that the majority of the water cows consume is water that would be there anyways, that falls on the land naturally through precipitation, absorbed by vegetation, without irrigation. Just like it always has! A small % of the water is from what we would consider to be precious water resources and IRRIGATED water. Cattle Water Consumption 95% of cow water consumption is green water! Less than 5% of water consumption by cows is blue water. Cattle Advantages Cattle occupy land in it's pristine shape, the land does not have to be modified… In fact they occupy land that isn't fit for crops Cattle rebuild the soil. An estimated 30% of the water they consume is put back into the environment. Pound for pound, beef is one of the most nutritious foods you can consume. Crop Disadvantages The way most crops are farmed, they are NOT rebuilding the soil… in fact they do the opposite. Through repetitive farming, most crops create hard impacted dirt, which does not hold water and contributes to runoff. In a lot of situations, YOU HAVE TO MANIPULATE THE LAND to make it fit for crops. make it flatter. which can contribute to runoff and soil depletion. Plants typically require massive amounts of fertilizer, glyphosophate, insecticides, and herbicides. Nutritionally, there is no comparison! Pound for pound beef beats any crop there is in protein, vitamins, minerals… except carbohydrates! NOW this isn't an argument against crops! It's an argument FOR beef! It's an argument in defense of beef! I truly believe there's a push for you to NOT eat meat because makes you strong. If you want to be strong, clear minded, vibrant, and resilient, EAT MEAT. As you're doing it know that it isn't just good for you, it's good for all those around you and it's good for the planet. Let me know what you think of this information! "Buy me a coffee ;)" https://buymeacoffee.com/paulctijerina To support yourself and your health join my 21 Steps Masterclass https://bit.ly/SHT-21-Steps (https://bit.ly/SHT-21-Steps) Get in touch with me through my linktree at https://linktree.com/paulctijerina or just shoot me an email at paulctijerina@superhumantransformation.com

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