Letter from a tired metabolism



Baby i know you’re disappointed of me. I know that recently you hide under baggy clothes and avoids beach. You requires me an energy that I have. The cookies and sodas do not give me the necessary support.

I’m overwhelmed and unfortunately, I see myself forced to store energy in the form of fat. I know that you’re ashamed of your stockpile, but what you ask of me, I can’t offer you. I’m weak! I will not rest, and who knows when was my last restful sleep. When I wake up, you didn’t feed me and when I feed, not quality.

I’m stressed and close to a nervous breakdown. I know you expect more of me, but I have to be honest, I expected more from you too. You ask me focus, energy and less fat. I beg you nutrients, hydration and rest. And just like you, I am.

You get upset with the gut stuck, but baby, I’m in no condition to give up anything now. Don’t ask me to remember something. My stock of antioxidants is low, my cell membranes without flexibility and the bad fat you consume, just me! I can’t carry the sugar you eat well and against my will, I had to call my friend insulin more often. If you’re dizzy and have a headache, blame.

And you know how much it is difficult, every time she appears so cluttered I have to stock up on even more fat. Give up the creams and massages, my love. No longer respond to external stimuli. I’m so nervous I asked for advice to cortisol. He advised me to retain as much fluid as you can to protect me and whenever possible, get rid of unnecessary weight. Well, muscles are heavy and I no longer have the ability to carry them around. I chose fat baby, I’m sorry.

With the scarcity of nutrients had to make drastic choices. I’m no longer nourishing your skin and hair, so you see them go. I’m so nervous that capsules and supplements are not absorbed. I’m angry with you, I don’t want to talk. I am writing this letter as a goodbye. I’m signing off and soon, the shortness of breath will be evident.

The more get sick, but you’re hitting me with drugs and I honestly don’t understand why you treat me like this. You sound like you want to see me suffer. Not only that all the years of neglect, now screams to the seven winds I’m slow, that your metabolism is slow. It hurts!! I was born with some imperfections, but thought that you, with human intelligence, knew ensure your body. I was wrong! You haven’t been paying attention to the signs and abused me. when I get tired and go home, where you will live?

Translation of this article

The importance of protein for physical exercise

my interview for the portuguese magazine SABER VIVER



After all, what is the importance of protein for the practice of physical exercise?
The protein is a macronutrient, such as fat and carbohydrates. It is therefore essential for the practice of sport. Its function in the performance does not differ from that which it has on our health everyday life. The protein energy functions are  structural, enzymatic, and defense, perhaps the most quickly associated with exercise, hormonal level, the regulatory level anabolic and construction of tissues. Optimizing these functions through diet can enhance the results of training, style and life expectancy.
For you, what are the three protein-rich foods that deserve to be in our food?
Tempeh product made from soybean, nattō traditional Japanese food made from soy beans fermented and vegetable oil that have fats and oils that can be extracted through appropriate procedures.

But, on a daily basis, the easiest way is to pick up meat protein?
Animal protein is considered of high biological value (AVB). High biological value means that this protein has constituted essential amino acids in proper proportions, so a complete protein. Another point to consider is the way proteins are assimilated –  Net Protein Utilization NPU), namely the biological value and digestibility of proteins, which determines their nutritional quality. Some analysis indicates that the flesh has a relatively low NPU relative to other foods such as fish or eggs or milk, meaning that the protein found in meat is less easily absorbed. It is known that through the considered low biological value proteins, such as whole grains and legumes (beans, lentils, peas, chick peas, tempeh, for example), you can, without problem, having all the essential amino acids. It may be easier to get protein in meat, not wanting to say that is the best way to get, it all depends.
So how often are you supposed to eat meat?
It’s hard to a concrete answer because it does not exist. We don’t need to eat meat every day, everything depends on our constitution (genetics, for example), condition (present), beliefs and other factors. I eat animal products with little regularity. I only do on special occasions and when  i feel that my body needs. The best alternative is to experience and feel the differences. I follow athletes (some vegan) with higher protein needs than the general population and,  they don’t eat/eat  once or twice a week animal protein and don’t have any kind of problems at the level of the blood tests, vitamin D, inflammatory and other indicators that influence performance. Vegan athletes like Nate  Diaz (MMA fighter), Dave Scott (triathlete), Rich Roll (triathlete),  Scott Jurek (ultramaraton) or Brendan Brazier (triathlete) are clearly example that we don’t have to ingest proteins of animal origin to be healthy and achieve amazing performances.
So what are the healthy alternatives counseling?
A good option is to combine cereals with legumes and vegetables. Tempeh, tofu (less frequently), and hemp protein legumes are good examples of proteinic sources.
And pea protein is a good way? What are your greatest benefits?
Pea protein is not the best way but can be a shortest path in a given time or busiest phase of our life. Foods such as are born in the wild will always be the priority, the best way to short and long term. Pea protein is an incomplete protein source (with a good amount of the amino acid arginine). Studies indicate that have similar property to casein, however it will take more studies to confirm that. All vegetable proteins have some essential amino acids and some studies indicate that the liver can store several of these essential amino acids, from different meals of the day and combine them later. For all this, it is a source that can be used if it is quality but not a priority in their food choices.
Drive, on the last weekend of April, the workshop movement, nutrition and supplementation. What can people expect from this moment?
The workshop will consist of a holding than is the movement and nutrition, understanding the potential synergy between the two. Will be a unique approach, full of scientific references, natural practices and oddities that will encourage each participant to find his movement and shape to feed and nourish.

What’s all this about sports supplements?
Supplementation is essential to the sport as in war time and spiritual practices. The commercial and scientific level, a sports supplement is considered as a concentrated source of nutrients are often present in food, marketed in a manner designed with specific objectives (in the metabolic pathways of the human being. For me, a supplement should be obtained through natural foods, of a single ingredient, no labels, without processing through the cooking.
In this case, what are the products more advise?
All those who are sold on the market closest to your home, at the time, regional, which have been produced with responsibly and that respect the environment.





  1. Consistence is the Key. It´s all about the “almost every day” recipe! Be consistent on the study- the brain workout. Be consistent on the training- the body workout. Be consistent in breathing and put all the things together;
  2. Strength starts from inside. Starts in the brain, in the heart,  focus on the control. Without heart and mind the strength of the body is of no use, trust me about it;
  3. You create your hapiness. It’s you, your happiness! You have choices, choose well;
  4. Every experience, repetition counts. Be the best version of yourself in each one;
  5. Know “your purpose” Training. Know exactly the exercises, nutrition, sleep,  breath patterns and stress manegement that you need. Have a purpose of life!
  6. Protein deficience? I don’t know anyone that have it! So, don’t be obessed about it;
  7. All the time, if possible, with Joy. True enjoyment with heart, body and mind;
  8. Have ideas, goals and focus all the time. Know exacly what you want;
  9. Kitchen is the secret;
  10. Be an example. Practice, show it! The smallest act  is worth more than the grandest intention.


Yes, you a need a Personal Trainer!

Yes, you don’t need a Personal Trainer (PT) to count repetitions. 1,2,3…

Yes, you don’t need a PT to say that you are beautiful, yes you are, we are in a different way!

Yes, you don’t need a PT to pass the time or entertain you, or maybe yes, it’s better than other things!



Yes, Google and Youtube are not a PT. They don’t make exercise for “YOU” but for all (=none). Come on, really?

But, yes you need a PT and you know why? Listen because this is important:

  1. You need a PT that study and have certifications – The Brain Exercise- and practice that knowledge. Knowledge without practice is…nothing; Ask for it;
  2. A PT must know how to make a great diagnosis, your condition and constitution! How a PT can make a good work if don’t know the start point? Do you think he knows your “finish line”? The PT needs to identify the weak and strength  links in the system (anatomical,  physiological and emotional reality);
  3. A PT session is Art and Science. Must be based in the ancient knowledge (Chinese Medicine; Laws of nature and Natural Movement) and The Science Investigation. Putting all together is simple amazing!
  4. Have a “good”PT is the best investement. He will make, with  you, a  “incredible trip”  and make “Your” movements more efficient, more energetics in accordance with your’s objectives, short, medium, long  terms and purpose of life. And this my friends is all, compared to the price of a car, a trip, a house. But attention value and price are different things and, the best trip you can do is with your body.

Good PT Sessions!


Sleep problems and Autumn: a natural way of life!

With the arrival of autumn, there might be new sleep problems, normal!  Nature change, we change!

Sleep have a great  impact in your physical and mental performance. It is during sleep that your body repairs, recovers from exercise, and grows new muscle tissue. Sleep replenishes critical neurotransmitters including dopamine, adrenalin, noradrenalin, acetylcholine and more, responsible for focus, attention, motivation, overall energy and muscle contraction.

Take a look for the essence of the sleep!


So, normally what happen? here some windy examples of the impact of a bad sleep:
1- Easy to become sick:
Is proven relationship between the quality of sleep and the immune system, so sleeping a few hours or many hours but as soon as there is a decrease in force assault team of our defenses.

2- Heart problems:
Sleepless nights have an impact on the health of the heart and tend to increase the risk of coronary disease of the myocardium.
http: eurheartj.orgcontent32121484.full oxfordjournals
3- Memory problems
I can’t even think. Difficulty of decision-making, diminished memory, reasonableness and sense of alertness reduced, all affceted by poor quality of sleep.

http: link.springer.s00221-01110.1007comarticle-2605-3

4- The risk of developing Cancer increases:
Nights with reduced hours of sleep are associated with an increased risk of Colorectal cancer, Prostate and breast. Special attention to those who work in shifts night!

http: http://www.ncbi.nlm.nih.govpmcarticlesPMC3353049)

5- Weight increase:
Sleep 5 or fewer hours per night carries a higher risk of obesity or overweight.
6- increased risk of Diabetes:
Seven or eight hours of sleep, are the ideal values to avoid diabetes problems.
http:diabetesjournals care.orgcontent383529.abstract

7- Impulsive eating:
After a restless night’s sleep just want to eat junk food. One of the phrases I hear from my customers. The so-called binge eating disorder can arise in the course of an unhealthy sleep pattern, as is noticeable in this study.
(http: www.news-medical.net … Sleep-problems-linked-to-bing …

8- No muscle tone?

It’s in the sleep that you bodybuild! In Autumn it’s normal that the muscle tone goes a little down because metabolism goes down, energetic speaking: The leaves fall! Do less strenght training, more core, more inner work. Look around, it’s the nature!

 Let the wind blow! continue reading with this suggestion: https://www.youtube.com/watch?v=Rpz_o8VwLSc

Foods that make your sleep the worst nightmare:
1- Coffee
Is a stimulant that causes neurological movement and gives a boost of energy to the body. Caffeine enters the circulation and remains present in our body for several hours. Nervous system stimulant, activates the production of adrenal hormones that promote a State of heightened Vigil, as an alert situation. Being diuretic, will result in a lot of trouble to the kidneys during the night (when it should be “at rest”) and most likely will be one of the causes of having sleep interrupted to urinate. The acidifying effect has a leverage of gastric reflux (heartburn), and may lead to digestive stagnation and, in some cases more susceptible to gastritis.
(http: http://www.scientificamerican.comtopicsleep)
2- Alcohol
Known to relax and help unwind, alcohol consumption may have two faces, depending on the amount ingested, particularly at night. The continued consumption of alcohol in excess (the recommendation is 1 glass of wine for women, 2 glasses of wine cups for men) is admittedly one of the habits that more can further interfere with sleep, causing difficulty falling asleep and/or random awakenings during the night, according to the American Heart Association and the School of medicine at the University of Missouri.
http:psychcentral.com… alcohol-use can impair …78498.html
3-Dark Chocolate
An essential ingredient in dark chocolate is caffeine, which along with stimulants present in its composition (theobromine, phenylethylamine and anandamide) can put the heart beating faster and therefore make it difficult to sleep.
http: http://www.livestrong.com.67188-stimulants-chocolate-not
4- Fat
High fat content in the food will make your stomach working overtime. Fatty foods, dense and heavy can bring an immediate fatigue but most likely will be responsible for making you wake up in the middle of the night and, worst of all, wake up tired. This includes: sauces, fried pizza, among others.
http: http://www.bidmc.org…Therapeutic-…Weight-Management.aspx
5- Red meats and other animal proteins

The consumption of red meat in a late-night hour, can result in improper digestion, in which the meat is retained in the stomach longer than normal. The ideal will reduce the amount of animal protein you eat for dinner or better yet, replace with proteins of vegetable origin (tempeh, lentils, chickpeas, beans, etc). This is a type of protein that has high nutritional value and is easily digestibility (Yes, there are culinary tricks to make the beans easier to digest!) for what is always a better solution for those who have insomnia.
Oh … and chew! Reduces anxiety and makes the job of the digestive system, allowing our body energy saving eou enter in recovery mode more efficiently.
6- Sugary Food and sweeteners foods

Sweet like chocolate cake, cookies or other desserts, may raise blood sugar and suddenly make the energy levels stay revolutions. Simple sugars such as fructose (fruit) and galactose (present in milk and dairy products), as well as double sugars (disaccharides) such as lactose, maltose, and sucrose, they all contribute to irregular sleep patterns, according to a study by the National Institute of health.https:www.nlm.nih.govmedlineplusencyarticle002469.htm
7-Food with spices
Although they have some beneficial effects, it is preferable not to abuse the use of spices in the evening. A study published in the International Journal of Psychology, warns that the use of pepper or other hot may result in gastric disorders (changes of the function of the stomach) with consequent release of chemicals able to activate the senses and keep the person awake all night.
8- Ice cream
This “comfort food”, with high levels of sugar and other carbohydrates, can be responsible for keeping us awake for several hours due to brain activation induces. The amount of fat that this “dessert” has, at the same time cause a feeling of “full” which is synonymous with compromised digestion and delayed. Result? Hours of abdominal discomfort and irritability, over a few seconds of pleasure.
(http: http://www.drgangemi.comhealthtopicscarbintolerance)

Foods that will help you to have  pinky dreams

If you respect our biological rhythm, eat healthy, without stress… this is not for you 🙂
Normally , the  nervous system is injured during all day so,  need necessarily to a deep sleep and reinvigorating to the desired “reset” to wake up refreshed and ready to face (life has to be a “battle”?) the new day.
Therefore, it is essential to balance the dishes. If on the one hand, we have a whole arsenal of events, obligations and habits that tend to create tension off the Rails (stress), on the other, we have an obligation to know what to eat and do to improve our nights. The idea is to act consciously, before it’s too late and that “stockouts”, “depression”, and “burn-outs, make us stop and suffer even more.
The following are a series of tips about food and life habits that have the power to help you get quality sleep. Care consume on a regular basis:
1- Foods rich in fat “Omega-3”: increase the secretion of melatonin, as such, promote better regulation of sleep.
Example: flax seeds, chia seeds, walnuts, sardines, herring, salmon (farmed!), tuna (not farmed!)
2- foods rich in Tryptophan (precursor of serotonin, a neurotransmitter whose deficiency promotes States of depression, anxiety, anxiety, irritability, tension, sadness, low self-esteem).
Are examples of foods that promote Serotonin production: oats, legumes (especially in the form of soy TEMPEH or TOFU), sesame seeds, walnuts.
3- Magnesium-rich foods (essential, along with the tryptophan to serotonin synthesis).
Green peas, beets with the skin, legumes (beans, chickpeas, lentils), brown rice, oats, quinoa, avocados, spinach.
4- Green vegetables: rich in chlorophyll, help to re-establish the normal functioning of our nervous system. Turnip greens, turnip greens, broccoli, spinach, carrot raw, among others.
5- Whoel Grains: eat slow absorption carbohydrates, can promote the synthesis of serotonin, calming the nervous system and stopping the whirlwind of ideas that usually prevents sleep. Brown rice is an excellent choice. If short-grain, even better!
Remember: simple carbohydrates (sugar, fruit, cakes, cookies, soft drinks, etc) cause sudden variations of sugar levels inducing worsening of insomnia.

6- Lifestyle:
– Minimize exposure to ELECTROMAGNETIC FIELDS. Exposure to computer screens and TV ´ s in more than 5:00 per day, considerably increase the risk of sleep disturbances and/or mental illness. http:www.telegraph.co.uk. Computers-put-workers-at-risk-…

– Exercise: find an exercise you enjoy, no so vigorous, it’s time to calm down. It could be dance, swimming or vigorous walks in the park. The ideal is to do it in the morning or in the beggining of the evening.  (never before going to bed, obviously).Circulate in the open air. Get involved with nature and re-know your cycles! It’s time to the oriental massage techniques which are consist of small exercises that help to unblock the meridians of energy. Some of them can even be carried out at night to help fall asleep. Bach flowers, Reiki, Acupuncture, Shiatsu, are all of them alternative therapies with good results when it comes to induce relaxation and restore greater energy harmony essential for effective rest.

– Ventilation of the room: in fact it is important to aerate the whole House, but the room for being a division where you spend so much time is really important.

– Has green plants at home: they help renew the air you breathe and bring a bit of nature into the concrete that surrounds us.

– Emotional expression: remember that it is during sleep that we make peace with what happened to us during the day don’t heal resentments, accumulate anger, anger, revenge, grow food are example of habits that will prevent to put your head on the pillow can breathe freely and go into a deep sleep. I suggest you do not lie down before making peace with who is closest. “To forgive is to build a bridge for the crossing itself”. Don’t be afraid to CRY, or LAUGH to LAUGH. More and more frequent these locations. TALK ABOUT HOW YOU FEEL with its. SING: don’t worry if you lack or if anyone is listening. LIKE YOU: after all it’s you I will spend the rest of his days.

To learn more about the importance of serotonin http: http://www.triptofano.com.artagtofu

Adapted from: Nuno Félix Teixeira – Macrobiotic Wellness Consultant

I drink, you drink, we fat!

Drink, sometimes, with friends, with family is good! Sometimes, not all weekends! One night can affect one week! I drink sometimes and it’s awesome! But, when you want results don’t forget:

1. Alcohol gave you extra calories, without nutritional value;
2. Increases appetite with a empty tummy, normally “high-calorie” stuff;
3. Dehydratation, water loss, urination! You loose minerals, fluid balance, vicious cycle;
4. Slow metabolism, minimizes your capacity to burn fat;
5. Increases body fat.
6. Drink sometimes is good, just that!

Go Mental Healthy

To  the weigh loss or other objective is important to have  a good mental health,  focus in the results, reduce the stress level (cortisol), sleep well, detox and stay well in family. Everything of this is important because you don’t have a mental health, you do a mental health!
Do you care about yourself? If not, this is the first step: Love yourself!
– Eat well, sleep well, exercise well, stay well,  think by yourself, enjoy yourself!- You exist, you are, you!

– Don’t try to be perfect, try to be the best of yourself!

– Have a luxurious shower with your favourite music playing. Let’s do it!

– Joke with friends, smile a lot!

– Fall in love by yourself but don’t be narcisist!

– Make happen “You”!

#articles on fire 8


1. Five Posture Cues To Perfect Your Exercise Form

The reality is, great exercise form is just the ability to maintain good posture throughout the movement. 

“If you get into a good postural position, odds are your form is good. And odds are the right muscles are doing the right work”.

2. Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity

“Obesity has emerged as one of the leading medical challenges of the 21st century. The resistance of this disorder to effective, long-term treatment can be traced to the fact that body fat stores are subject to homeostatic regulation in obese individuals, just as in lean individuals. Because the growing obesity epidemic is linked to a substantial increase in daily energy intake, a key priority is to delineate how mechanisms governing food intake and body fat content are altered in an obesogenic environment”.

3.  What Trainers and Gym Owners Need to Know

“The mouth is the source of all calamity. If you talk shit about people, your employees will talk shit about you. Then employees will start talking shit about each other. Pretty soon employees will start talking shit about customers. Before you know it nobody will feel safe around you. Congratulations! You have completely toxified your business”.

4. Saturate, Incubate, Illuminate

“Our goal is not corrective exercise and our goal is not screening. Our goal is no negative results from conditioning and professional fitness coaching or athletic coaching. Unfortunately, no single program can achieve this every time for everyone, which is why data is critical to maximizing results through program modification”.

5. The Subtle Art of Not Giving a Fuck

“Now, while not giving a fuck may seem simple on the surface, it’s a whole new bag of burritos under the hood. I don’t even know what that sentence means, but I don’t give a fuck. A bag of burritos sounds awesome, so let’s just go with it”.

Doing Nothing is a big Step

“Learning without reflection is a waste, reflection without learning is dangerous” – Confucius

Think about that:
– Training is the stimulus but  rest and your thoughtfulness  are equally or more important;
Food for Thought: eat what you need! Not too much! Every mouthful counts;
– Have good relationships, friendships, in training and in life, learn to say no to extra training, are other important steps if you want to achieve your objectives in the performance and in life: we are social animals;
Sleep well is one of the best workouts. Think of nothing, empty the mind and/or meditate before bed, projecting positive thoughts, are other good steps to good results;
– The good Laziness,  desire to feel the signals the body gives us, to break with the frenetic pace of this society, are another good steps to do;
– Train/Work less and better: Smart! best moves, more aware, unify mind and body in each repetition: give meaning.
Be! Marco Moutinho

#articles on fire 7

1. What Happens To Our Brains When We Exercise And How It Makes Us Happier

“Exercise has been touted to be a cure for nearly everything in life, from depression, to memory loss, Alzheimer’s disease, Parkinson’s and more. At the same time, similar to the topic of sleep, I found myself having very little specific and scientific knowledge about what exercise really does to our bodies and our brains”.


2. 17 Things Every Clean Eater Needs to Know

“As above, the thermic effect of calories from macronutrients is different, but a calorie is always a calorie. It can never be anything else. It can never be an antique chair, a bowler hat, or a monkey riding a tricycle. So please stop saying “a calorie isn’t always a calorie.”

3. Troubleshooting the Deadlift

Three common problems that arise with this movement are:

  1. Not pushing the hips in a posterior direction
  2. Flexing the back
  3. Turning the exercise into a squat.

4. The Unspoken Darkside to Training for Performance and Focusing on What Your Body Can Do

“Getting obsessed with reaching a certain goal, and if you don’t reach it quick enough, or worse yet, not at all, it’s easy to feel discouraged. Let’s say you want to  perform a chin-up for the first time, or perhaps you want to squat one and a half times your bodyweight. These are great performance-based goals, but you shouldn’t become obsessed with achieving them”.

5. The Subtle Art of Not Giving a Fuck

“People often say the key to confidence and success in life is to simply “not give a fuck.” Indeed, we often refer to the strongest, most admirable people we know in terms of their lack of fucks given. Like “Oh, look at Susie working weekends again, she doesn’t give a fuck.” Or “Did you hear that Tom called the company president an asshole and still got a raise anyway? Holy shit, that dude does not give a fuck.” Or “Jason got up and ended his date with Cindy after 20 minutes. He said he wasn’t going to listen to her bullshit anymore. Man, that guy does not give a fuck.”