Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

7 rounds of:

15 Stepping lateral lung + touchdown/ return to neutral + biceps curl and OH press

2 minute run/ cardio

Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

Partner WOD

20 minute Tag

7 KBS

14 DU or 21 singles

7 lateral jumps over KB

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds for time:

15 box jumps or 20 squat jumps

15 pull ups/ 35 face pulls

When it comes to achieving optimal health and extending longevity, the focus often falls on exercise routines, macronutrient tracking, and stress management. However, a lesser-discussed yet powerful ally in the pursuit of health is gamma-aminobutyric acid (GABA)—a neurotransmitter essential for relaxation, stress reduction, and overall well-being. Incorporating foods high in GABA into your nutrition plan can synergize with your exercise program and positively influence your long-term health.

Coach Ray Traitz, an experienced health, fitness, nutrition, and strength coach, has firsthand experience in helping clients improve their lives through thoughtful nutritional strategies. Coach Traitz has also incorporated GABA-rich foods into his own life and has seen significant benefits in stress reduction, recovery, and longevity.

The Science Behind GABA and Longevity

GABA is primarily known for its role as the brain's "calming" neurotransmitter. It reduces neuronal excitability, promotes relaxation, and helps regulate sleep cycles. A steady supply of GABA-rich foods can lower cortisol levels, enhance recovery from exercise, and improve sleep—all crucial factors for maintaining longevity.

Insights From Leading Experts

Here are three of the most reputable scientists currently researching GABA and its effects on health and longevity:

1. Dr. Matthew Walker – Sleep and Neuroscience Expert

Dr. Walker, a prominent figure in neuroscience and sleep research, highlights the link between GABA and improved sleep quality. He emphasizes:

• Stress Regulation: Foods high in GABA can reduce cortisol levels, mitigating stress's harmful effects.

• Improved Sleep: GABA promotes deeper, restorative sleep, which aids in recovery and longevity.

• Neuroprotection: GABA helps protect the brain from age-related cognitive decline, essential for living a longer, healthier life.

2. Dr. Rhonda Patrick – Biochemist and Nutrition Scientist

Dr. Patrick, known for her research on diet and longevity, underscores the importance of incorporating GABA-rich foods:

• Enhanced Recovery: GABA reduces muscle tension and improves recovery from physical exertion.

• Inflammation Reduction: It has anti-inflammatory effects, which are vital for reducing chronic disease risks.

• Metabolic Health: GABA positively affects insulin sensitivity and glucose metabolism, crucial for maintaining energy balance.

3. Dr. David Perlmutter – Neurologist and Author

Dr. Perlmutter has extensively studied the role of GABA in brain health and overall well-being. He notes:

• Mood Stability: GABA-rich foods help stabilize mood, reducing the risk of stress-related illnesses.

• Gut-Brain Connection: GABA supports gut health, which influences immunity and longevity.

• Heart Health: Lower stress levels from increased GABA can lead to better cardiovascular health.

Case Studies That Highlight GABA’s Benefits

1. Stress Reduction: A 12-week study led by Dr. Walker on individuals incorporating GABA-enriched foods (such as fermented vegetables and green tea) showed a 35% reduction in stress markers.

2. Improved Recovery: Dr. Patrick’s research demonstrated that athletes consuming GABA-rich foods had faster recovery times and decreased muscle soreness compared to a control group.

3. Enhanced Cognitive Function: Dr. Perlmutter’s longitudinal study revealed that older adults who consumed diets high in GABA-rich foods had better cognitive performance and a reduced risk of dementia.

Coach Ray Traitz: Bringing GABA to Your Table

Coach Ray Traitz has made it his mission to bring awareness to the benefits of GABA-rich foods within his training groups. By incorporating foods like fermented vegetables, spinach, sweet potatoes, and green tea into his clients’ diets, Coach Traitz has observed:

• Reduced stress and anxiety levels, allowing for better focus during workouts.

• Enhanced recovery and sleep patterns, leading to improved performance and energy.

• Long-term improvements in clients’ overall health and resilience.

How to Start Adding GABA-Rich Foods to Your Diet

If you’re ready to harness the benefits of GABA-rich foods, hiring an expert like Coach Ray Traitz can make the process seamless. With his extensive background and practical experience, Coach Traitz can design a tailored nutrition and fitness plan that incorporates the best foods and strategies for your specific goals.

Contact Coach Ray Traitz Today

Longevity is about more than just adding years to your life; it’s about enhancing the quality of those years. Incorporating GABA-rich foods into your daily routine is one way to support your physical, mental, and emotional well-being. For personalized guidance on how to make this change, Coach Ray Traitz is here to help.

Reach out to Coach Traitz, a trusted health, fitness, nutrition, and strength coach, at amrapfitness@hotmail.com and take the first step toward a healthier, more vibrant life.