Optimal Gut Living

27/09/2023

𝐓𝐢𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐖𝐞𝐞𝐤 𝐨𝐧 𝐍𝐞𝐫𝐯𝐨𝐮𝐬 𝐒𝐲𝐬𝐭𝐞𝐦.

*** 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐕𝐚𝐠𝐮𝐬 𝐍𝐞𝐫𝐯𝐞? ***

The vagus nerve, also known as the tenth cranial nerve or CN X, is one of the most important and longest nerves in the human body. It is a paired nerve, with one running on each side of the body, and it plays a crucial role in regulating various bodily functions. The vagus nerve is involved in a wide range of processes, for example.

• Autonomic Nervous System Regulation: Balances the 'rest and digest' response.
• Heart Rate Regulation: Controls heart rate by slowing it down.
• Respiratory Regulation: Regulates breathing rate and depth.
• Gastrointestinal Function: Affects digestion and prevents reflux.
• Innervation of Organs: Provides sensory and motor control to many organs, including liver, pancreas, intestines, etc.
• Inflammatory Response Regulation: Can reduce inflammation.
• Communication Between Gut and Brain: Connects gut and brain for mood and stress.
• Voice Production: Controls some vocal muscles for speech.
• Taste and Sensation: Contributes to taste and throat sensations.
• Baroreceptor Function: Monitors and lowers high blood pressure.

In summary, the vagus nerve is a multifunctional cranial nerve that plays a vital role in regulating numerous bodily functions, including those related to the autonomic nervous system, cardiovascular system, digestive system, and more. Its diverse functions underscore its importance in maintaining homeostasis and overall health.

𝐖𝐡𝐚𝐭 𝐜𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐨 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐯𝐚𝐠𝐮𝐬 𝐧𝐞𝐫𝐯𝐞?

Here are just a few of the many ways to activate the vagus nerve!

𝑫𝒆𝒆𝒑 𝑩𝒓𝒆𝒂𝒕𝒉𝒊𝒏𝒈: Deep, slow, and rhythmic breathing can stimulate the vagus nerve. The key is to breathe deeply into your diaphragm, expanding your belly as you inhale and exhaling slowly. Aim for a 5-second inhale, hold for a moment, and then a 5-second exhale. Repeat this several times to trigger the relaxation response associated with vagal stimulation.

𝑴𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝑴𝒊𝒏𝒅𝒇𝒖𝒍𝒏𝒆𝒔𝒔: Practicing meditation or mindfulness techniques can activate the vagus nerve. These practices involve focusing on your breath, thoughts, or bodily sensations while remaining in the present moment. Meditation and mindfulness help reduce stress and promote relaxation, which is linked to vagal nerve activity.

𝑪𝒐𝒍𝒅 𝑬𝒙𝒑𝒐𝒔𝒖𝒓𝒆: Cold exposure, such as taking a cold shower or immersing your face in cold water, can activate the vagus nerve's "diving reflex." This reflex helps conserve oxygen and redirects blood flow to vital organs. The shock of cold water on your face or body can stimulate the vagus nerve and increase vagal tone.

𝒀𝒐𝒈𝒂 𝒂𝒏𝒅 𝑻𝒂𝒊 𝑪𝒉𝒊: Practicing yoga or Tai Chi involves gentle movements, deep breathing, and mindfulness, all of which can stimulate the vagus nerve. Certain yoga poses, like the Cobra Pose or Fish Pose, can specifically target the throat area, where the vagus nerve is located. These practices promote relaxation and improve vagal tone over time.

𝑳𝒂𝒖𝒈𝒉𝒕𝒆𝒓 𝒂𝒏𝒅 𝑯𝒖𝒎𝒐𝒓: Laughter is a natural way to stimulate the vagus nerve. Watching a funny movie, sharing jokes with friends, or engaging in laughter yoga can trigger the vagal response. Laughter increases heart rate variability, a sign of healthy vagal tone, and helps reduce stress.

Incorporating a combination of these exercises into your routine can help enhance vagal tone and support overall well-being. However, it's essential to approach these practices gradually and with patience, as the effects may take time to manifest. Always listen to your body and consult with a healthcare professional if you have any underlying medical conditions or concerns.

Coach Carl.
𝑭𝒓𝒐𝒎 𝑸𝒊𝒃𝒂𝒏𝒂
𝘛𝘳𝘢𝘯𝘴𝘤𝘦𝘯𝘥 𝘞𝘦𝘭𝘭𝘯𝘦𝘴𝘴!
www.qibana.ca

22/09/2023

*** 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐂𝐚𝐧 𝐒𝐞𝐫𝐢𝐨𝐮𝐬𝐥𝐲 𝐂𝐡𝐚𝐧𝐠𝐞 𝐘𝐨𝐮𝐫 𝐋𝐢𝐟𝐞! ***

Qibana is offering the opportunity to improve your life, to close the gaps between thinking about doing and actually doing, to close the gaps between life and dreams!

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠?
Coaching is about transformation, empowerment, change, and holism. Coaching deals with issues of self esteem and inability to achieve desired goals. Coaching can be advising, guiding, connecting, counseling, among others. Coaching is a relationship based on honesty, respect and the beliefs in the client’s unlimited potential. As coaches, we identify the interferences and remove them. Coaching is not about constantly giving advice, it goes towards allowing the clients to find the answers. Empowerment and the ability to change and keep it up is the main goal.

𝐌𝐲 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐟𝐨𝐫 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠.
Coaching uses the power of commitment to enable clients to achieve beneficial and measurable results in problematic areas of their lives. It is a holistic process. I am your partner in the journey.

Is there something related to your lifestyle and wellness path that you have been thinking about doing but you have yet to start or complete? If the answer is yes, I am open to a conversation to understand your challenges and goals.

𝐇𝐨𝐰?
- The first step towards success is knowing what it is that you aim to do.
- Coaches ask clients to write a mission and vision.
- Use motivational interviewing, emotional intelligence, self determination, among others.
- Open and honest communication.
- Assessments and follow up plans.
- Goal setting sessions.
- Full privacy.

𝐌𝐲 𝐚𝐫𝐞𝐚𝐬 𝐨𝐟 𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧.
I can offer you coaching sessions on the following areas:

> Lifestyle changes.
> Stress management.
> Sleep management.
> Nutrition advice.
> Weight loss.

I will leave you with this message from Oliver Wendell Holmes where he says ‘A mind once stretched by a new idea or understanding will never fully return to its original dimensions.’

Coach Carl.
𝑭𝒓𝒐𝒎 𝑸𝒊𝒃𝒂𝒏𝒂
𝘛𝘳𝘢𝘯𝘴𝘤𝘦𝘯𝘥 𝘞𝘦𝘭𝘭𝘯𝘦𝘴𝘴!
www.qibana.ca

02/08/2023

*** 𝐓𝐨 𝐏𝐨𝐧𝐝𝐞𝐫 ***

"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you. ~ James Allen.

~𝑭𝒓𝒐𝒎 𝑸𝒊𝒃𝒂𝒏𝒂!

27/07/2023

*** 𝐓𝐢𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐖𝐞𝐞𝐤 𝐨𝐧 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 ***

𝐋𝐞𝐭 𝐮𝐬 𝐛𝐞 𝐠𝐫𝐚𝐭𝐞𝐟𝐮𝐥!

For years, a doctor had been visiting his patients. He often noticed how content one 95 years old woman was. One day, his curiosity got the best of him, and he asked her about the kind of medication she was taking. She laughed. "Every morning I wake up with a sense of satisfaction. During the day, I take in all the beauty all around, and at the end of the day, I say how grateful I am."

Touched by her answer, the doctor looked at the woman and smiled. "Thank you," he said. I am going to share this medicine with all my patients.

Gratitude and contentment lead to true happiness, hence wellness!

~𝐅𝐫𝐨𝐦 𝐐𝐢𝐛𝐚𝐧𝐚!
Transcend Wellness.

15/07/2023

*** 𝐓𝐢𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐌𝐨𝐧𝐭𝐡 𝐨𝐧 𝐊𝐞𝐲 𝐌𝐨𝐥𝐞𝐜𝐮𝐥𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐇𝐞𝐚𝐫𝐭 𝐚𝐧𝐝 𝐋𝐢𝐯𝐞𝐫 ***

Coenzyme Q10 (CoQ10): CoQ10 is a compound or molecule found in nearly every cell of the body. It acts as an antioxidant and is particularly abundant in organs with high energy requirements, such as the heart and liver. Coenzyme Q10 (CoQ10) is particularly abundant in the heart. CoQ10 plays a vital role in cellular energy production and is found in high concentrations in organs with high energy demands, including the heart, liver, and kidneys. In the heart, CoQ10 helps maintain proper cardiac function by supporting the production of adenosine triphosphate (ATP), the molecule responsible for providing energy to the cells.

While other antioxidants like vitamin C, vitamin E, glutathione, and resveratrol also have important roles in maintaining heart health, CoQ10 specifically stands out for its high concentration in cardiac tissue. However, it's important to note that the levels of antioxidants can vary between individuals and can be influenced by factors such as age, diet, and overall health.

The most absorbable form of Coenzyme Q10 (CoQ10) is generally considered to be 𝐮𝐛𝐢𝐪𝐮𝐢𝐧𝐨𝐥. CoQ10 exists in two forms: ubiquinone and ubiquinol. Ubiquinone is the oxidized form, while ubiquinol is the reduced form. Ubiquinol is the active antioxidant form of CoQ10 and is better absorbed by the body.

𝑭𝒓𝒐𝒎 𝑸𝒊𝒃𝒂𝒏𝒂
Transcend Wellness!

31/05/2023

*** 𝐖𝐞𝐥𝐜𝐨𝐦𝐞 𝐭𝐨 𝐐𝐢𝐛𝐚𝐧𝐚, 𝐦𝐲 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞. ***

My ultimate goal is to help individuals adopt a new way of life by cultivating a fresh mindset and a set of new behaviors.

Through coaching, I strive to create a network within the brain that supports and sustains these new behaviors, ultimately leading to a more fulfilling and successful life. I commit to guiding and supporting you on your journey to improved physical, mental, and emotional health. I firmly believe all individuals have the capacity to be empowered and change habits to reach a fulfilling life. Through personalized programs, evidence-based strategies, and motivational support, I help you unlock your full potential and create lasting positive change. My philosophy is holistic and I specialize in lifestyle, gut, inflammation, nutrition, stress, and sleep.

𝐉𝐨𝐢𝐧 𝐮𝐬 𝐚𝐬 𝐰𝐞 𝐞𝐦𝐛𝐚𝐫𝐤 𝐨𝐧 𝐚 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐯𝐞 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐚 𝐡𝐚𝐩𝐩𝐢𝐞𝐫, 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫, 𝐚𝐧𝐝 𝐦𝐨𝐫𝐞 𝐯𝐢𝐛𝐫𝐚𝐧𝐭 𝐲𝐨𝐮. 𝐆𝐞𝐭 𝐢𝐧 𝐭𝐨𝐮𝐜𝐡 𝐭𝐨𝐝𝐚𝐲!

Welcome to 𝐐𝐢𝐛𝐚𝐧𝐚 where you transcend wellness!

Contact me for details or to have a free assessment!
𝐡𝐭𝐭𝐩𝐬://𝐰𝐰𝐰.𝐪𝐢𝐛𝐚𝐧𝐚.𝐜𝐚

𝐂𝐚𝐫𝐥𝐨𝐬 𝐅𝐞𝐫𝐫𝐞𝐫.

30/05/2023

25/03/2023

* 𝐓𝐢𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐖𝐞𝐞𝐤 𝐨𝐧 𝐒𝐭𝐫𝐞𝐬𝐬 𝐋𝐞𝐬𝐬 *

Try the 4-7-8 breathing technique - breathe in for 4 seconds, hold it for 7 seconds, and breathe out for 8 seconds. Aim for 12 repetitions, 3-5 times per day.

𝐅𝐫𝐨𝐦 𝐐𝐢𝐛𝐚𝐧𝐚
~𝐓𝐫𝐚𝐧𝐬𝐜𝐞𝐧𝐝 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬!

23/01/2022

To ponder for a while ...

18/05/2020

*** 𝗕𝗼𝗻𝗲 𝗕𝗿𝗼𝘁𝗵 ***

Today, we bring you a simple but very healthy recipe.

Bone broth has become extremely popular over the last several years, but it has been used traditionally by cultures all over the world for much longer. Bone broth fits the ketogenic model by being high fat, moderate in protein, and extremely low in carbs. Bone broth is most often made from the bones of fish, chicken, turkey, beef, Iamb, or venison. The secret behind bone broth's power is that the ones of these animals contain a wealth of nutrients that release after they've simmered in water for several hours. One of those nutrients is bone marrow, which helps provide the raw materials for healthy blood cells and immune development. Other nutrients include gelatin, collagen, hyaluronic acid, chondroitin, sulfate, potassium, calcium, magnesium, glycosaminoglycans, proline, glycine, and phosphorus. These nutrients are linked with benefits such as the healthy development of hair, skin, bones, joints, ligaments, and tendons.

Source: Keto Metabolic Breakthrough

For now, cheer up and aspire wellness!

Carlos Ferrer

NASM CNC Candidate