Dopamine FX

To boost your metabolism, focus on lifestyle choices:
1. Resistance training boosts your metabolic rate.
2. Healthy sleep patterns positively impact your metabolism.
3. A high-protein, low-carb diet can increase your resting metabolic rate.

Learn more from the studies below:
*https://pubmed.ncbi.nlm.nih.gov/11224660/
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/
*https://pubmed.ncbi.nlm.nih.gov/17071844/
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873760/
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8630279/

Crush your fitness goals together at DFX! 💪✨ Join our group classes to experience a supportive community, high-energy workouts, and results you can see and feel.

Annemarie with the goblet squat! 💪

The women’s class celebrating Nancy’s birthday last month! 💪🎈

This month, we explored insulin resistance and how muscle mass impacts insulin sensitivity. Subscribe to our newsletter for monthly health insights from experts, delivered straight to your inbox!

For personalized diet and exercise guidance, schedule a session with one of our experts at Dopamine FX. Send us a DM!

Insulin helps glucose enter cells for energy, stabilizing blood sugar. Overeating sugary foods can lead to insulin resistance, causing stress, inflammation, and higher risks of diabetes and heart disease. Maintain insulin sensitivity with a diet rich in protein, healthy fats, and fiber, and avoid processed foods and excess sugars.

Muscle mass plays a significant role in maintaining insulin sensitivity and reducing the risk of insulin resistance.

How to build & maintain muscle:
-Resistance training with free weights, bands, or machines 2-3 times a week.
-Consume enough protein, at least 1 gram per pound of bodyweight.

For personalized guidance on diet and exercise, consider scheduling a session with one of our experts at Dopamine FX.

Link to Study: https://academic.oup.com/jcem/article/96/9/2898/2834715?login=false&utm_source=trythis.dhrupurohit.com&utm_medium=newsletter&utm_campaign=try-this-try-this-a-tough-but-worth-it-hack-to-improve-insulin-sensitivity-and-reduce-your-risk-of-diabetes

Couple workout! 👫💪

DK’s 78th birthday!
Swings - 78 reps
Overhead Tall throw - 78 reps
Slide Board - 78 reps
Bench 78 pounds - 78 reps

Heyning-Laverty family workout! 💪 3 rounds of an intense EMOM. So much fun!

In case you missed it, we now have a doctor in the house! 🎉 Introducing Dr. Chris Latham. Congratulations, Chris! 👏
Heal Well Nutrition

Tom and Tim’s early morning power session with Trainer Steve. Steve’s notes: “Tim nailed the perfect hinge. Seriously awesome.” 👏 💪

This month, we dived into the topic of muscle mass and exploring the critical role that carbohydrates play in both building and preserving it.

By understanding the vital role carbohydrates play in muscle maintenance and recovery, individuals can optimize their dietary choices to support muscle health and overall well-being.

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The health benefits associated with increased muscle mass are extensively documented, yet aging often accompanies a decline in muscle mass. This natural process, coined “if you don’t use it, you lose it,” emphasized the importance of proactive measures to maintain muscle health as we age.

Book a session with Dr. Chris Latham (Heal Well Nutrition) to discover how you can maintain muscle through diet amidst the natural decline associated with aging.

Here are 3 reasons why carbohydrates play a crucial role in building and preserving muscle mass:

1. Fuel for Muscle Building: Building muscle requires energy, and carbohydrates serve as the primary source of fuel for this process. While protein provides the necessary building blocks for muscle tissue, carbohydrates supply the energy required for muscle growth and repair.

2. Glycogen Replenishment: Intense strength training depletes muscle glycogen levels, requiring replenishment to support muscle recovery and growth. Consuming carbohydrates post-workout helps restore glycogen stores, facilitating optimal muscle rebuilding.

3. Cortisol Regulation: Carbohydrates aid in cortisol regulation, a stress hormone that can impair muscle recovery if elevated post-exercise. Including carbohydrates in post-workout meals helps reduce cortisol levels, promoting faster recovery and hormonal balance.

Dopamine FX sets itself apart by offering both the foundational elements of well-being: nutrition and fitness.

Send us a message, leave a comment, or follow along for professional nutrition and fitness advice!

Nutrition goes beyond meal plans! Whether grappling with gut disorders or seeking increased energy and vitality, tailored nutrition guidance is essential.

Book a consultation with Heal Well Nutrition to explore your personalized nutrition recommendations.

Contrary to common belief, aches, pains, and weight gain are not inevitable consequences of aging.

Our functional training regimen focuses on core body movements tailored to your unique needs, promoting overall health rather than just muscular development.

Connect with our team to explore which fitness option is best for you: one-on-one training or group classes.

During the winter, reinforcing our immune defenses becomes important. Moving beyond the basics of a healthy lifestyle, explore science-backed supplements that can provide an extra boost to your immune system. (see previous post for more info!)

Explore ’s science-backed supplements! Consult with your nutritionist to see if they’re the right fit for you.

1. Vitamin A is a key player in our first line of defense against viruses. (Liver, Sweet Potato, Dark Leafy Greens)

2. Boost white blood cells and antibody production with the potent antioxidant, vitamin C. (Citrus Fruits, Bell Peppers, Broccoli)

3. Communicating with immune cells, vitamin D helps release the proper fighters when needed. (Sunlight, Egg Yolk, Fish)

4. Optimize zinc levels to fight colds and viral infections. (Oysters, Seeds, Nuts)

5. Elderberry supports the immune system and reduce respiratory infection severity.

6. Widely used to modulate the immune system, echinacea is a robust botanical.

If you feel that you’ve lost your life along the way because of health conditions, Chris will help you get it back. She provides you with a nutritional road map that tells you what onramps to take, what turns to make and which dead ends to avoid so you find the most direct path to renewed vitality.

Send us a message, leave a comment, or follow the link in our bio to get in contact with Chris.

As we age, preserving muscle mass becomes crucial. Studies show that sarcopenia, significant muscle loss, affects 10% of those over 50, increasing to over half by age 80.

Combat muscle loss now! Reach out for guidance and support from our personal trainers and specialized nutritionist. 💪✨

1. Resistance Training: Utilizing resistance bands, dumbbells, or body-weight exercises places stress on muscles, making them grow stronger. 🏋️‍♂️

2. Walking: Walking is a simple, underrated exercise that prevents sarcopenia and improves your overall quality of life. 🚶‍♂️

3. Protein: Boost muscle mass by consuming protein-rich foods like lean meat, nuts, seeds, beans, and eggs. 🥚

4, Antioxidant-Rich Foods: Foods with carotenoids (spinach, carrots, bell peppers) and flavonoids (blackberries, kale, citrus fruits) help lower inflammation and reduce the risk of sarcopenia. 🥕

5. Vitamin D: Spend time in the sun or chat with our nutritionist to learn how to boost Vitamin D levels through food or supplements for better muscle development. ☀️

Connect with our team and explore the specialized support and assistance offered by our trainers and nutritionist. 📥📨

Unlock a world of positive change in your habits, health, and wellness by chatting with Steve about Dopamine FX. Send us a message! 📨

The women of Dopamine putting in the work! 💪

How to quit sugar?

Step 2: Limit Your Intake & Seek Alternatives

Fresh berries are an excellent choice, as they offer both fiber and antioxidants. Another option is 70% dark chocolate, which is rich in flavanols.

Remember, small steps towards reducing sugar intake can lead to significant improvements in your overall well-being.

How to quit sugar?

Step 1: Pay Attention & Read Labels! 🏷️

Take the initiative to flip the box, sauce, and treat over and carefully examine the labels and ingredients. Notice the amount of hidden sugar lurking within!

By becoming aware of ingredients, you'll naturally find it easier to put products back on the shelf.

It’s no secret that we hate sugar over here at DFX! The truth is, breaking free from a lifelong sugar habit can be challenging, especially when it's saturated in many of the foods you consume daily. However, two steps to get you started will be shared in our next post, or set up a call with for personalized nutrition. Link in bio!

Looking to take your muscle-building journey to the next level? Follow these science-backed strategies! 💪

1️⃣ Start with two total-body workouts per week to optimize muscle growth and flexibility. 2️⃣ Train almost to failure in each set to engage different muscle fibers and promote muscle size. 3️⃣ Perform 10 to 20 working sets per week on each muscle group for maximum muscle development. 4️⃣ Do more total work over time by progressively increasing weight, reps, or sets. 5️⃣ Eat 0.6 to 1.4 grams of protein per pound of body weight per day to support muscle protein synthesis.