March 5, 2023 • 14 mins
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Life is long, so stay strong.
Here is a glance at what you'll find in this episode:
Listen as Miles Beccia shares how dietary fiber is necessary for lifelong digestive health.
What are the components of dietary fiber and how do they maintain a clean environment within the digestive tract?
Without an efficient plant-based meal plan it isn't easy to keep food transport and absorption of nutrition to a healthy level.
For more information about stretching and recovery click the link to the article below,
https://www.mindmusclememory.com/7-unexpected-plant-based-foods-that-suppress-appetite-and-boost-longevity/
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit: https://www.mindmusclememory.com/
Life is long, so stay strong.
Here is a glance at what you'll find in this episode:
Listen as Miles Beccia shares how dietary fiber is necessary for lifelong digestive health.
What are the components of dietary fiber and how do they maintain a clean environment within the digestive tract?
Without an efficient plant-based meal plan it isn't easy to keep food transport and absorption of nutrition to a healthy level.
For more information about stretching and recovery click the link to the article below,
https://www.mindmusclememory.com/7-unexpected-plant-based-foods-that-suppress-appetite-and-boost-longevity/
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit: https://www.mindmusclememory.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, and welcome back to the Power of Muscle podcast.
In today's episode, we're going to review in a bit
more detail the specialized nutrition which is necessary in order
to build muscle strength and what it entails, how much
some of the reasons why we are eating this way
(00:21):
to make sure that we have that muscle storehouse, that
built up storehouse of proteins in our body held in
our muscles and look at the overall.
Speaker 2 (00:32):
Benefits of that.
Speaker 1 (00:35):
So Miles Betcha here as your host today for the
Power of Muscle. It brought to you by Mind Muscle Memory,
and we have this specialized nutrition program for you as
part of our three step process in the Power of
Muscle program, and in this plan of sticky fiber, which
is called the Sticky Fiber diet. This plan is based
(00:58):
on eating plants, and that is because that's what we
get the dietary fiber necessary for our digestion health, for
our prebiotics, probiotics that are in our digestion, and all
the different benefits that getting enough dietary fiber entails and
(01:20):
provides to us. So it's called the sticky fiber diet
because there's actually those two forms of dietary fiber, insoluble
or roughage fiber and soluble fiber which of course we
created as the sticky fiber diet. The sticky fiber part
which is the soluble meanings it gels up in the
presence of water and I digestion and cause it becomes
(01:41):
sticky and bring everything together and so time release our digestion.
And of course in research has been shown throughout the
years that this soluble or sticky fiber is the actual
prebiotic which the probiotics, the macrobiotics in our digestion that
is necessary for them to thrive and for them to
(02:03):
have a healthy environment. We want you to focus on
getting all these nutritional dietary fiber elements and the dietary
fiber that you was recommended for the day from plants
and of course excuse me, and of course with that
means that you know, the predominant focuses is what are
(02:25):
we buying in our in our shopping trips, what are
we having in our in our refrigerator, in our pantry
and even in our freezer in which in which we
are getting to put together our meals. With the five
super fiber food groups of sticky fiber food groups, that's
(02:46):
of course nuts and seeds, beans and lagoons, grains, fruits
and vegetables, right, so we have everyone thinks of fruits
and vegetables as the main you know, plants that we're
going to eat. Well, Grains are an enormous necessary part
of getting enough protein every day, getting enough macro nutrients
(03:08):
every day in terms of our energy sources. And that
contains the sticky fiber which again gels up in with
the other plants and other things that we eat and
forms a time to release capsules. So we don't have
to so much worry about the things that we say
when we're going to have plants or carbohydrates, is going
(03:29):
to be, oh, we're going to have high sugar levels,
high sugars. Well, that's all basically put to the side
because when you eat a full meal as you've had
in the past, you've had a full meal of vegetables, grains, beans,
nuts and lagoons those.
Speaker 2 (03:47):
Things, and you feel full for an hour.
Speaker 1 (03:49):
That's the mainstay of the specialized nutrition program. To gain strength, right,
to gain strength, we need to have enough energy coming
into our system to be able to do the required workouts,
the required resistance trainings, to work that fast switched muscle
and to have it recuperate refuel because when we do
(04:11):
the fast switch, it burns down the glycogen levels, the
storage sugars in the muscles, and then we replenish it
by having these time release digestive meals. And when we
look at gaining strength in that specialized nutrition with dietary fiber,
we need to keep our system clean throughout life. Right,
(04:31):
we're going to have a long, healthy, strong life. So
how does our digestive system stay clean and cleanse? Well,
it's because of the ruffage, the dietary fiber ruffage that
we have. So if we're having twenty five to thirty
five grams of dietary fiber day and half of its
insoluble and refige, it's cleansing. The other half is soluble,
(04:53):
sticky fiber, which is gelling up and making the prebiotics
so that the probiotics can flourish inside of a digestive system.
Then we're going to do this throughout our life. And
that's why three meals a day is so important. You know,
something in the morning, something at noon, something in the evening.
Those three meals are vital for us to get enough
(05:15):
protein because we can only digest so much protein. We'll
talk about that just a minute, where we can only
digest so much protein at per meal and then the
rest gets pushed through too far along that we can't
really have it broken down. So we need to break
down and assimilate enough protein each a few hours two
three hours after our meal that we have enough required
(05:38):
for us to maintain our strength, which is a minimum
of sixty sixty grams of protein per day. And that's
what's in our plan. Our three step plan is cause energize,
which is the foods we engage, do the workouts, do
the resistance training, do the hit training, do the cardiovascular workouts,
and elevate and be able to elevate, earn more calories
(06:00):
every time you do things, have fun with the programs
of activities that you're doing, and getting your rest.
Speaker 2 (06:08):
So in those three steps.
Speaker 1 (06:10):
Our dietary fibers first, right, the fibers there is the
first step, and that is going to make sure that
we have the sticky fiber program with our dietary fiber
coming in, having the roughage on the other side of
that so that we keep cleanse clean throughout our life
and making sure that this is a consistent routine for us,
(06:33):
so as we build up the storehouse of muscle.
Speaker 2 (06:36):
The storehouse of muscle.
Speaker 1 (06:37):
Is where we have a balance of our amino acids
floating in those muscle tissues and being there for energy.
Quick energy of course, is in the glucose or glycogen
that stored the sugars that's stored in those muscles, from
our resistance training, from our developing more strength in our muscles,
(07:00):
and then having our muscles be able to go longer,
being able to have more miochondria, more powerhouses in there
to oxidize fat, and that's all through training.
Speaker 2 (07:10):
So we want to get stronger.
Speaker 1 (07:12):
With these with these foods we want to eat and
assimilate and train ourselves so we have more strength, more
muscle tone to us and guess what everything else is
taking care. If you want to be leaner, it's going
to be a lot easier to get leaner when you
have all that muscle tone and a muscle strength. You
want to be able to, you know, go perform longer
(07:34):
in your sports, or or run faster, or bike longer,
or cycle faster. Whatever it's going to be. Swim faster,
swim longer. You have to develop that strength. One of
the main ones is to play basketball. That's the one
that's so important. And when we're playing basketball, and it's
such a popular sport now, but you have to look
(07:57):
that the strength and the muscle tone is going to
make sure that you have the endurance and the capacity
for those fast movements when they're needed. So we're talking
about building strength, the specialized nutrition plan to build that
muscle strength, to be strong, to be lean, all of
the confidence that comes when you have the capabilities with
(08:18):
your muscles to be able to do all the things that.
Speaker 2 (08:21):
You want as well.
Speaker 1 (08:23):
So let's hit through the highlighted things. The sticky fiber
diet is the specialized nutrition plan to get stronger, right,
to get.
Speaker 2 (08:33):
The muscle tone up more.
Speaker 1 (08:35):
We do that by looking at our fiber and our
protein fiber is a sticky fiber and our insoluble fiber
is we want to get twenty five to thirty five
grams in per day. That's what is looked at and
you get points for that on our Power of Muscle
challenge at Mind muscle memory dot com. So go ahead
(08:56):
and make sure you're registered at Mind muscle memory dot
com for the free power muscle challenge each day when
you get your amount of required amount of dietary fiber
intake by just reading your food labels, making your notes.
Use an app if you want to to keep track
of things, go over there, check the box, check the button,
and get your points and your coins for making sure
(09:20):
that you have that. And that's what's going to get
you to the badges. They're getting a badge is the
first level. Getting a trophy is the ultimate to get
to that muscle equalizer position where you've gotten strong on
all your muscles all right. To get strong on all
your muscles, you need the specialized nutrition of the sticky
fiber diet. And one part of that, of course, is
(09:42):
to get adequate amount of protein. Now the research has
been done in order to maintain or increase your muscle mass,
you need a minimum of sixty grams of protein per day.
And again, as you heard me say early, you can't
eat the sixty grams or seventy or eighty grams all
in one meal because you won't digest it all at
one time. We only digesting, as we have seen, about
(10:06):
ten grams per hour. That usually happens about the first one,
two and three hours of the meal that we ate,
and then it sort of slows down. We don't really
digest more than thirty to thirty five grams of protein
per meal. So we have to have our three meals
a day, right, we twenty five grams first meal of
(10:28):
twenty twenty five our first meal maybe have twenty five
thirty our next meal, have another twenty five to the
next meal. So you can see that's going to easily
get us over the required sixty grams to build and
maintain muscle strength. And what that does is the amino
acids that get broken down from our foods. And it
doesn't matter whether it's animal it's been showing in research,
(10:50):
doesn't matter whether it's plant proteins or animal proteins. Okay,
it just has to be proteins on the label, right
on the label. So I happen to do as all
of mine through animal, sorry, all of mine through plant.
I don't eat the animal proteins anymore. So I'm at
an age where I've learned and through the research shown
(11:11):
that I don't want to have any inflammation from eating
the animal proteins or animal fats and those things. So
I just get all my protein from my plant sources.
So it's up to you to how you work it through.
But you just have to follow the numbers, follow the labels. Okay,
keep your cholesterol down. If you're going with animal animal
(11:34):
sources of protein and with plant proteins, you don't have
any cholesterol and you have a lot of additional benefits
in terms of your circulation, improve circulation.
Speaker 2 (11:45):
With eating plant proteins.
Speaker 1 (11:48):
So that's what I've I've chosen to do so, but
wherever you go with the whichever you want you're eating,
make sure you're having enough dietary fiber day, enough protein
per day to build that strength. And again that's the
first the first step on a three step program on
the power muscle at mind, muscle memory, to make sure
(12:09):
that you're getting everything you need to actually gain muscle strength,
the dietary fiber and the protein. Okay, the next on
the three steps is to engage the muscles. Do your
strength training, do your cardiovascular interval training or hill training,
and you do flexibility work to make sure you have
(12:29):
good mobility and you keep your muscles able to stretch
and flex properly in the right range of motion. And
then at the third level is to show how much
you can burn in your energy levels. Can you burn
a higher amount of cardiovascular burn and work out burn
when you go for an hour bike ride than you
could before? Can you play basketball for an hour and
(12:53):
now you're able to go longer, faster, harder, and you
can burn more calories than you used to be for
and then of course repeat this.
Speaker 2 (13:02):
This is a daily routine.
Speaker 1 (13:04):
That we have these three steps and that's why on
the Power of Muscle uh online challenge and our Pyramid
challenge to make sure you balance your muscles and become
an equalizer, is that you get points for doing so.
So you go there each day and you click the
button to get your points for your stretching, for your
protein intake, for your dietary fiber intake, for your resistance training.
(13:28):
So make sure you go over there, sign up for
that free challenge and start forth and listen to the
Power Muscle episodes as they come out, because we will
continue to bring you this relevant information that will make
sure that.
Speaker 2 (13:42):
You have what you need to gain.
Speaker 1 (13:45):
Strength, gain the muscle tone, and maintain that muscle tone easily.
Speaker 2 (13:51):
And through throughout your whole life.
Speaker 1 (13:53):
So thank you so much, look forward to hearing from
you please follow us on social media as well. Again, Miles,
I bet you're here with the power of muscle start
to you real soon.
Speaker 2 (14:02):
Thank you.
Hello, and welcome back to the Power of Muscle podcast.
In today's episode, we're going to review in a bit
more detail the specialized nutrition which is necessary in order
to build muscle strength and what it entails, how much
some of the reasons why we are eating this way
(00:21):
to make sure that we have that muscle storehouse, that
built up storehouse of proteins in our body held in
our muscles and look at the overall.
Speaker 2 (00:32):
Benefits of that.
Speaker 1 (00:35):
So Miles Betcha here as your host today for the
Power of Muscle. It brought to you by Mind Muscle Memory,
and we have this specialized nutrition program for you as
part of our three step process in the Power of
Muscle program, and in this plan of sticky fiber, which
is called the Sticky Fiber diet. This plan is based
(00:58):
on eating plants, and that is because that's what we
get the dietary fiber necessary for our digestion health, for
our prebiotics, probiotics that are in our digestion, and all
the different benefits that getting enough dietary fiber entails and
(01:20):
provides to us. So it's called the sticky fiber diet
because there's actually those two forms of dietary fiber, insoluble
or roughage fiber and soluble fiber which of course we
created as the sticky fiber diet. The sticky fiber part
which is the soluble meanings it gels up in the
presence of water and I digestion and cause it becomes
(01:41):
sticky and bring everything together and so time release our digestion.
And of course in research has been shown throughout the
years that this soluble or sticky fiber is the actual
prebiotic which the probiotics, the macrobiotics in our digestion that
is necessary for them to thrive and for them to
(02:03):
have a healthy environment. We want you to focus on
getting all these nutritional dietary fiber elements and the dietary
fiber that you was recommended for the day from plants
and of course excuse me, and of course with that
means that you know, the predominant focuses is what are
(02:25):
we buying in our in our shopping trips, what are
we having in our in our refrigerator, in our pantry
and even in our freezer in which in which we
are getting to put together our meals. With the five
super fiber food groups of sticky fiber food groups, that's
(02:46):
of course nuts and seeds, beans and lagoons, grains, fruits
and vegetables, right, so we have everyone thinks of fruits
and vegetables as the main you know, plants that we're
going to eat. Well, Grains are an enormous necessary part
of getting enough protein every day, getting enough macro nutrients
(03:08):
every day in terms of our energy sources. And that
contains the sticky fiber which again gels up in with
the other plants and other things that we eat and
forms a time to release capsules. So we don't have
to so much worry about the things that we say
when we're going to have plants or carbohydrates, is going
(03:29):
to be, oh, we're going to have high sugar levels,
high sugars. Well, that's all basically put to the side
because when you eat a full meal as you've had
in the past, you've had a full meal of vegetables, grains, beans,
nuts and lagoons those.
Speaker 2 (03:47):
Things, and you feel full for an hour.
Speaker 1 (03:49):
That's the mainstay of the specialized nutrition program. To gain strength, right,
to gain strength, we need to have enough energy coming
into our system to be able to do the required workouts,
the required resistance trainings, to work that fast switched muscle
and to have it recuperate refuel because when we do
(04:11):
the fast switch, it burns down the glycogen levels, the
storage sugars in the muscles, and then we replenish it
by having these time release digestive meals. And when we
look at gaining strength in that specialized nutrition with dietary fiber,
we need to keep our system clean throughout life. Right,
(04:31):
we're going to have a long, healthy, strong life. So
how does our digestive system stay clean and cleanse? Well,
it's because of the ruffage, the dietary fiber ruffage that
we have. So if we're having twenty five to thirty
five grams of dietary fiber day and half of its
insoluble and refige, it's cleansing. The other half is soluble,
(04:53):
sticky fiber, which is gelling up and making the prebiotics
so that the probiotics can flourish inside of a digestive system.
Then we're going to do this throughout our life. And
that's why three meals a day is so important. You know,
something in the morning, something at noon, something in the evening.
Those three meals are vital for us to get enough
(05:15):
protein because we can only digest so much protein. We'll
talk about that just a minute, where we can only
digest so much protein at per meal and then the
rest gets pushed through too far along that we can't
really have it broken down. So we need to break
down and assimilate enough protein each a few hours two
three hours after our meal that we have enough required
(05:38):
for us to maintain our strength, which is a minimum
of sixty sixty grams of protein per day. And that's
what's in our plan. Our three step plan is cause energize,
which is the foods we engage, do the workouts, do
the resistance training, do the hit training, do the cardiovascular workouts,
and elevate and be able to elevate, earn more calories
(06:00):
every time you do things, have fun with the programs
of activities that you're doing, and getting your rest.
Speaker 2 (06:08):
So in those three steps.
Speaker 1 (06:10):
Our dietary fibers first, right, the fibers there is the
first step, and that is going to make sure that
we have the sticky fiber program with our dietary fiber
coming in, having the roughage on the other side of
that so that we keep cleanse clean throughout our life
and making sure that this is a consistent routine for us,
(06:33):
so as we build up the storehouse of muscle.
Speaker 2 (06:36):
The storehouse of muscle.
Speaker 1 (06:37):
Is where we have a balance of our amino acids
floating in those muscle tissues and being there for energy.
Quick energy of course, is in the glucose or glycogen
that stored the sugars that's stored in those muscles, from
our resistance training, from our developing more strength in our muscles,
(07:00):
and then having our muscles be able to go longer,
being able to have more miochondria, more powerhouses in there
to oxidize fat, and that's all through training.
Speaker 2 (07:10):
So we want to get stronger.
Speaker 1 (07:12):
With these with these foods we want to eat and
assimilate and train ourselves so we have more strength, more
muscle tone to us and guess what everything else is
taking care. If you want to be leaner, it's going
to be a lot easier to get leaner when you
have all that muscle tone and a muscle strength. You
want to be able to, you know, go perform longer
(07:34):
in your sports, or or run faster, or bike longer,
or cycle faster. Whatever it's going to be. Swim faster,
swim longer. You have to develop that strength. One of
the main ones is to play basketball. That's the one
that's so important. And when we're playing basketball, and it's
such a popular sport now, but you have to look
(07:57):
that the strength and the muscle tone is going to
make sure that you have the endurance and the capacity
for those fast movements when they're needed. So we're talking
about building strength, the specialized nutrition plan to build that
muscle strength, to be strong, to be lean, all of
the confidence that comes when you have the capabilities with
(08:18):
your muscles to be able to do all the things that.
Speaker 2 (08:21):
You want as well.
Speaker 1 (08:23):
So let's hit through the highlighted things. The sticky fiber
diet is the specialized nutrition plan to get stronger, right,
to get.
Speaker 2 (08:33):
The muscle tone up more.
Speaker 1 (08:35):
We do that by looking at our fiber and our
protein fiber is a sticky fiber and our insoluble fiber
is we want to get twenty five to thirty five
grams in per day. That's what is looked at and
you get points for that on our Power of Muscle
challenge at Mind muscle memory dot com. So go ahead
(08:56):
and make sure you're registered at Mind muscle memory dot
com for the free power muscle challenge each day when
you get your amount of required amount of dietary fiber
intake by just reading your food labels, making your notes.
Use an app if you want to to keep track
of things, go over there, check the box, check the button,
and get your points and your coins for making sure
(09:20):
that you have that. And that's what's going to get
you to the badges. They're getting a badge is the
first level. Getting a trophy is the ultimate to get
to that muscle equalizer position where you've gotten strong on
all your muscles all right. To get strong on all
your muscles, you need the specialized nutrition of the sticky
fiber diet. And one part of that, of course, is
(09:42):
to get adequate amount of protein. Now the research has
been done in order to maintain or increase your muscle mass,
you need a minimum of sixty grams of protein per day.
And again, as you heard me say early, you can't
eat the sixty grams or seventy or eighty grams all
in one meal because you won't digest it all at
one time. We only digesting, as we have seen, about
(10:06):
ten grams per hour. That usually happens about the first one,
two and three hours of the meal that we ate,
and then it sort of slows down. We don't really
digest more than thirty to thirty five grams of protein
per meal. So we have to have our three meals
a day, right, we twenty five grams first meal of
(10:28):
twenty twenty five our first meal maybe have twenty five
thirty our next meal, have another twenty five to the
next meal. So you can see that's going to easily
get us over the required sixty grams to build and
maintain muscle strength. And what that does is the amino
acids that get broken down from our foods. And it
doesn't matter whether it's animal it's been showing in research,
(10:50):
doesn't matter whether it's plant proteins or animal proteins. Okay,
it just has to be proteins on the label, right
on the label. So I happen to do as all
of mine through animal, sorry, all of mine through plant.
I don't eat the animal proteins anymore. So I'm at
an age where I've learned and through the research shown
(11:11):
that I don't want to have any inflammation from eating
the animal proteins or animal fats and those things. So
I just get all my protein from my plant sources.
So it's up to you to how you work it through.
But you just have to follow the numbers, follow the labels. Okay,
keep your cholesterol down. If you're going with animal animal
(11:34):
sources of protein and with plant proteins, you don't have
any cholesterol and you have a lot of additional benefits
in terms of your circulation, improve circulation.
Speaker 2 (11:45):
With eating plant proteins.
Speaker 1 (11:48):
So that's what I've I've chosen to do so, but
wherever you go with the whichever you want you're eating,
make sure you're having enough dietary fiber day, enough protein
per day to build that strength. And again that's the
first the first step on a three step program on
the power muscle at mind, muscle memory, to make sure
(12:09):
that you're getting everything you need to actually gain muscle strength,
the dietary fiber and the protein. Okay, the next on
the three steps is to engage the muscles. Do your
strength training, do your cardiovascular interval training or hill training,
and you do flexibility work to make sure you have
(12:29):
good mobility and you keep your muscles able to stretch
and flex properly in the right range of motion. And
then at the third level is to show how much
you can burn in your energy levels. Can you burn
a higher amount of cardiovascular burn and work out burn
when you go for an hour bike ride than you
could before? Can you play basketball for an hour and
(12:53):
now you're able to go longer, faster, harder, and you
can burn more calories than you used to be for
and then of course repeat this.
Speaker 2 (13:02):
This is a daily routine.
Speaker 1 (13:04):
That we have these three steps and that's why on
the Power of Muscle uh online challenge and our Pyramid
challenge to make sure you balance your muscles and become
an equalizer, is that you get points for doing so.
So you go there each day and you click the
button to get your points for your stretching, for your
protein intake, for your dietary fiber intake, for your resistance training.
(13:28):
So make sure you go over there, sign up for
that free challenge and start forth and listen to the
Power Muscle episodes as they come out, because we will
continue to bring you this relevant information that will make
sure that.
Speaker 2 (13:42):
You have what you need to gain.
Speaker 1 (13:45):
Strength, gain the muscle tone, and maintain that muscle tone easily.
Speaker 2 (13:51):
And through throughout your whole life.
Speaker 1 (13:53):
So thank you so much, look forward to hearing from
you please follow us on social media as well. Again, Miles,
I bet you're here with the power of muscle start
to you real soon.
Speaker 2 (14:02):
Thank you.
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