Cristina Sales - Medicina Funcional

28/10/2024

Yes, it is true - I'm going to the Ironman World Championships in Kona, Hawai'i.

First, a little bit of context:

Last week marked one year since I finished my first Ironman 70.3, in Cascais.

The journey was rocky at times but, even thought I was limping, I finished the deal and crossed the finish line. It was a massive win and one that sparked the need for more.

I was quite open about the goal of finishing the full Ironman distance - that was the ultimate goal and still is. But the recovery (which is still underway) is taking way more than I expected.

Not being able to train set the tone. Work load is consistently increasing, great opportunities rising and worth pursuing, baby girl demanding more attention - heck, she will never be 1 year old again!

The outcome was that I slipped on my own health focus, losing most of the fitness I had gained. I'm not as healthy, strong and happy as I know I can be - as I was one year ago.

This is the reason to jump again on the Ironman wagon, to live the "triathlete" lifestyle again while balancing it out with being a father and my professional projects.

Aiming at Kona started as a crazy idea. My wife and I had the absolute privilege and luck to be able to spend our honeymoon in Hawai'i. We loved it.

As I was boarding the plane to return home, I found myself thinking about how insanely awesome it would be to return for the Ironman world championship in Kona, Hawai'i... The idea lingered, so I'm tackling it!

Today, I have absolutely excited to share that I am starting the "Project ", the project of qualifying and taking the starting line in Kona during my lifetime - hopefully in the next 5 to 10 years.

Different from most races in which you just need to register, for Kona you need to qualify by finishing in a top position in other Ironman races. Each one gives different number of slots for the world championships but, either way, it will tough: in normal circumstances, you'll need a finish time around 9h to hope to get your slot.

Is it possible? Of course!
Is it hard? Definitely!
Will I make it? Absolutely!

The reason I'm making it public and want to share the ride are these three reasons:

1. I want to make a public record of the journey, the ups and downs, the wins and losses, documenting the path forward;

2. You will be my accountability partner and help me stick with it along the way;

3. I hope I can influence you and motivate you to take on a big challenge for your health.

This is the ultimate reason to be sharing with you.

The first time I was called an influencer was a few years back, after a talk in Chennai, India. Some of the attendees told me "you are a real-life influencer". I shrug it off thinking "how could I possibly influence people...?".

But the fact is that I'm seeing more and more people around me taking charge of themselves, starting to work on their fitness and challenging themselves towards bigger goals. In fact, last week one of my best men showed up at my door during the middle of the afternoon asking for water as he was running from home - a scene I never expected to see in a million years, specially because the weekend before he was just laughing when I shared with him this project... When I asked him why he decided to run, his answer was "our chat in the weekend poked me to start".

If I can poke you to take on a challenge and get stronger, healthier and happier along the way, this project has served a bigger purpose than just my personal goal. It will be worthy.

So, how can you stay updated about this journey?
There are 3 ways:
1. Sign up for a newsletter ( https://www.primehumanperformance.com/road2kona ) - I'll send updates on broad topics, such as training options, strategies, doubts, material, etc)
2. Follow me on IG https://www.instagram.com/stories/biohackingmd/ - I'll be sharing information and updates about the "triathlete lifestyle" and how I will be balancing my professional projects
3. Follow me on Strava https://www.strava.com/athletes/37250637 - all my training sessions will be logged there.

Whether or not this will speak to you and you want to tag along, look around you and give a pad on the back to those trying to overcome their physical (and mental!!!) limits by tackling endurance efforts. They will definitely appreciate - as I will.

Thanks!

17/06/2024

Is this how you feel?

A couple of days ago I was told this by one of "my people":

"Your post hit me like a tone of bricks, it is exactly how I feel. Whatever you were referring to is what I have".

What I was referring to was the slippery slope between hashtag individuals and hashtag .

You may not realize it but at the very least 50% of the people with whom you'll interact today don't feel as good as they want or aspire to. They are somewhere in-between those states, somewhere between being in complete top of their game and hitting rock bottom, unable to function.

The struggle starts inside our heads with a non-specific feeling that something is off, whether the hashtag level, sharpness of the hashtag or ability to perform. It will take ages before anyone notices it!

You know that it means, right? You'll also never notice those same signs in your team, your friends or your family members. You may not even notice they are anything the perfectly performing individuals!

It's almost like everyone belongs to the same secret club but cannot admit it.

I guess what I'm make two points:

1. You are not alone, definitely!

2. When people tell you they are doing well and everything is good, they are probably doing as well as you are.

Let's not normalize what shouldn't be normalized and feeling under the weather and physically or mentally unable to pursue goals and dreams is and will never be normal!

Make sure everyone around you knows that.

Oh, "my people" are the fabulous individuals that trust me to help Prime their Human Performance. It's an honor to help them in their quest to achieve their hashtag and hashtag , hashtag their limitations and hashtag their bodies, brains and minds, it really is!

04/08/2023

Hormonas há muitas! Problemas hormonais também. Um artigo da nutricionista Helena Santos, especialista em nutrição clínica....

13/07/2023

https://lifestyle.sapo.pt/saude/peso-e-nutricao/artigos/ciclo-menstrual-sendo-a-mulher-ciclica-deve-a-alimentacao-ser-tambem-ciclica

Um artigo da nutricionista Helena Santos, especialista em nutrição clínica.

07/07/2023

I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone.

Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.

Let’s consider some of the other reasons why exercise is important:

BETTER INSULIN SENSITIVITY: Exercise makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less belly fat.

STRESS REDUCTION: I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.

BETTER BRAIN HEALTH: Your brain on exercise performs so much better. Exercise improves memory, learning, and concentration. Vigorous exercise is a better antidepressant than Prozac. Exercise creates brain-derived neurotrophic factor (BDMF), which is basically miracle grow for your brain. When you exercise, your brain becomes more elastic. Exercise also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.

REDUCED RISK FOR CHRONIC DISEASE: Exercise does this through several mechanisms. It protects your heart and reduces your risk of heart attack and stroke. It reduces inflammation (the cause of almost every disease of aging). And it balances hormones, therefore reducing breast and other common cancers.

ENHANCED DETOXIFICATION: Besides stimulating the colon, intense exercise allows your body to release toxins through your skin. It boosts detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. If your daily exercise routine doesn’t cause you to sweat profusely, take a steam or infrared sauna, if possible.

IMPROVED SEXUAL FUNCTION: Increased circulation and more energy are two of many reasons that consistent exercise can spark up your s*x life.

07/07/2023

Pertinência de assuntos que não se falam muito…

10/06/2023

Podes ver a live de ontem sobre Sindrome do Ovário Poliquistico e disfunções da Tiróide, aqui:

https://youtu.be/n9PFyTSchIk

Conversa muito interessante e com muitas dicas.
Obrigada prlo convite Cátia Miranda - Nutricionista Clínica Funcional e Integrativa - Nutricoach

03/05/2023

Recomendamos este apoio da nossa nutricionista.
Para mulheres em idade fértil ou na menopausa.

22/04/2023

20/04/2023

A ter atenção!

14/04/2023

These tips come from ’s Functional Medicine nutritionist, Lisa Dreher. ⁣⁣
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Eat more dark leafy green vegetables:⁣⁣
These veggies are packed with antioxidants and phytonutrients that protect cells and DNA from damage. They are rich in fiber, folate, carotenoids, vitamins C and K, iron and calcium. They help support the immune system and reduce inflammation throughout the body. Try adding more arugula, watercress, spinach & dark lettuces to your meals.⁣⁣
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Eliminate sugar, gluten & dairy:⁣⁣
Of all foods and food additives, our patients see the greatest improvement in their symptoms when they remove sugar, gluten & dairy from the diet. These are difficult to digest and can cause inflammation, especially within the gut. And since 80 percent of the immune system is found in your gut, it is best to remove these ingredients completely for a period of time and see how you feel.⁣⁣
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Eat high omega-3, low-mercury fish 2 to 3 times a week:⁣⁣
Many autoimmune conditions are characterized by high levels of inflammatory substances known as cytokines. Eating more omega-3 fatty acids from fish (like wild Alaskan salmon and sardines) can help regulate these cytokines and reduce inflammation.⁣⁣
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Drink bone broth:⁣⁣⁣
Bone broth has been used in cultures around the world for centuries, and now science is uncovering the myriad of benefits. It is rich in collagen (the main component of connective tissue), gelatin (which is anti-inflammatory and helps protect the gut lining from harmful microbes), glutamine (which protects against and can help reverse leaky gut – a key factor in the development of autoimmune disease), proline-rich peptides (needed for proper collagen structure) and several vitamins and minerals.
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Add turmeric and black pepper to your cooking:⁣⁣
Ample research shows the potent anti-inflammatory and antioxidant effects of turmeric. Specifically, curcumin is the constituent in turmeric that provides its deep yellow color and medicinal qualities. Curcumin inhibits inflammatory cytokines. We recommend you use turmeric as it has been used traditionally – in cooking!