The Roll Up Part 1, Propionate Short Chain Fatty Acid
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Aloha Reader, Upside-Down Pilates In this weeks episode of Upside-Down Pilates we learn how to do the the Pilates Roll Up. After learning about our Rectus Abdominus, we learn different ways to build up the strength and flexibility so we can successfully do the roll up. We also learn who should not do the roll up! In this series of videos we explore one exercise at a time. We look at what is each exercise good for. Are there any reason not to do the exercise? We also learn many modifications for each exercise to build strength and endurance slowly over time. If you are interested in investing in yourself and joining me for Upside-Down Pilates or returning to Upside-Down Pilates personalized programs , please fill out this form to see if we might be a good fit to work together. Do not let distance stop you! I work with clients all over the world via Zoom! No equipment required! Upside-Down Nourishment This week's microbiome definition: PROPIONATE Propionate is another reason why it is important to eat 30-40 grams of fiber per day! Propionate (C3:0) is a three-carbon short-chain fatty acid (SCFA) produced by gut microbiota through the fermentation of dietary fibers. It is one of the three major SCFAs, alongside acetate and butyrate, and serves as a key signaling molecule that modulates immunity, metabolism, and gut-brain communication via receptors like FFAR2/FFAR3. Propionate offers significant health benefits, including anti-inflammatory effects that reduce cardiovascular damage, hypertension, and atherosclerosis by regulating Treg cells and improving vascular compliance. It also plays a complex role in metabolism: while it can promote energy expenditure and improve insulin sensitivity in some contexts, it may also induce postprandial hyperglycemia and insulin resistance by stimulating sympathetic nervous system activity and increasing glucagon and FABP4 levels. What does that mean for you? Propionate is produced by good gut bacteria when they eat the fibers and polyphenols you eat. You must eat a variety of fibers and polyphenols in order for you to be healthy! If you are interested in building a diverse and resilient microbiome to eliminate you pain and build a long and enjoyable life please consider investing in yourself and joining me for Upside-Down Nourishment or returning to Upside-Down Nourishment personalized programs, please fill out this form to see if we might be a good fit to work together. Do not let distance stop you! I work with clients all over the world via Zoom! REMEMBER, self care is health care! If you don't care for yourself you won't be able to care for anyone else. Have a beautiful day! Lisa |
Upside-Down Pilates and Nourishment
Aloha Reader, Upside-Down Pilates In this episode of Upside-Down Pilates, we learn how to do the the Pilates one leg circle. After learning about our Transversus Abdominus, our deepest and most stabilizing abdominal muscle, we learn different ways to build up the strength, pelvic stability, and flexibility so we can successfully do the one leg circle! In this series of videos we explore one exercise at a time. We look at what is each exercise good for. Are there any reason not to do the...
Aloha Reader, Upside-Down Pilates Increasing our challenge, we add in the small ball, foam roller, balance ball, and roll down bar to our Pilates Roll Up. In this series of videos we explore one exercise at a time. We look at what is each exercise good for. Are there any reason not to do the exercise? We also learn many modifications for each exercise to build strength and endurance slowly over time. Are you ready to be healthy and thrive? Would you love a personalized hand crafted program to...
Aloha Reader, Upside-Down Pilates In this weeks episode of Upside-Down Pilates we continue to learn how to do the the Pilates Hundreds. As we explore the hundreds we add in props such as the arc barrel, foam roller, Cadillac, and Reformer to further challenge strength and endurance. Are you ready to be healthy and thrive? Would you love a personalized hand crafted program to go from sick and in pain to happy and free? If you are interested in investing in yourself and joining me for...