I have studied countless athletes over the years. When they walk into the gym the first 2 things I look at is how their feet are positioned when standing and how they hold their shoulders. In 5 minutes of a consultation I can usually have a pretty good understanding of their athletic ability and a snapshot of their past. The shoulders play a huge role in our health and it is imperative to keep them flexible and strong. As we spend more and more time in front of our computers, there is a tragic postural change that is happening which is hurting our ability to perform even the most mundane of physical tasks.

Its not just your lung capacity that you are developing during training. Its not just how big your muscles are getting that make you stronger or get that one last rep. A new study Published in the Nature Medicine journal may shed some more light on just how important your GUT is in relation to your overall athletic ability.

If you care about your health and performance enough to supplement with Vitamins and Minerals, then you should be paying attention to when and how to take them. Lets face it, Supplements are expensive and most of us take them without REALLY knowing the What, Why and How for each. Because the marketing machine behind supplement sales is strong, we just buy and consume. So lets put all of our bottles on the table and dive in on some important timing aspects to your daily SUPP game.

What do you crave at the Movies? Are you a Salty Popcorn lover or a Sweet Candy person? For me, its all Popcorn. The sweet nature of anything but Chocolate or raw honey is quite distasteful to me. But why is this? What makes my brain go for one thing over the other? Well, It turns out that ‘TASTE’ is both premeditated and genetic. Where some of our taste is learned through exposure and through the make up of our GUT, there is also some imprinted tastes that are bestowed on us while we were in the womb!

If you are a long time reader of my Content, there is no mistaking my love for research studies. Im absolutely crazy for the latest published study because two things usually happen; 1. The wide variety of research being done is inspiring and it gives me deep faith in the last bastion of objective virtue . 2. The Complex Research Reaffirms a lot of the simple thinking that we already know to be true! This week, Food Vs. Supplementation in regards to probiotics. The real truth that could save you money and time.

I swear that as Both a Firefighter and an Athlete, I have heard every colloquialism about hydration you can think of.
”Hydrate today so you are good tomorrow”
”Drink Before you are Thirsty”
”1 Quart Gatorade to 2 Quarts Water for the Best hydration”
If it has to do with drinking for Performance, there is no myth I have not heard. But I have always wondered about the real Science behind liquid absorption. And with a little digging, I found that there is some really interesting Research on it that you should know about. So how fast do you think you absorb water?

As the gears turn in our daily lives, there is a machine that hums overhead. We live in a time where consumption is driven by marketing and not by choice or necessity. Our fault is in the blind trust that the system has our best intrest in mind. I am speaking of the Food Product industry and its grasp on our lives. As the separation of citizen and government becomes more apparent, industry leans in on policy. By extension what happens to policy, has a downstream effect on Public Health. Lets peel back the package and see who really is in control.

If you haven’t figured it out yet, Hormones Run the show. Your body is simply reacting to the stimulus acted upon it by the chemicals flowing through. No matter what it is you are doing, your endocrine system is responsible…. Walking, Thinking, Talking, and Especially SEX. We all know that a good diet and healthy living are important for maintaining the machine but there is growing research which shows that Fish Oil could have farther reaching benefits than just controlling triglyceride levels. Your Sex life (and performance) is a key indicator of overall health. Fish Oil may just be what you need to optimize this important aspect of existence!

What do you think your favorite sports stars are doing when they are not in season? Are they laying on a beach soaking up the sun? (Probably at some point) Are they buying expensive shit and dodging Paparazzi? (Most certainly). No matter what, I damn sure am certain that they are not playing their sport! This is because the ravages of professional athletics take a toll on the body and the last thing that needs to happen is more of the same.

Take a moment right now and place your hand just below the diaphragm. Inhale deeply, exhale and take a moment to thank your Liver. This little guy has been working hard for you all your life, a thankless job but one that is essential for your life as you know it. No matter what you have thrown at it, the Liver works hard to keep you on track. If you are like me, you and your liver could share some stories! Well today we are going to give thanks to our livers and Im going to give you 5 EASY DETOXIFYING TIPS to help you keep your Liver at Peak levels and boost your performance as an athlete. Given all that you two have been through, its time.. and probably overdue.

Success in Sport is defined by not just speed or strength. Underlying athleticism is in Position and Posture. The best athletes are those that can seamlessly perform a given task no matter the circumstances. Often this means having the utmost control over the position of the body in space. Isometric Training is crucial for developing the strength and flexibility necessary for optimal body control. The following are 5 Proven facts about Isometrics and why you need to be putting them in your training.

Life is unpredictable. As soon as you wake in the morning you become part of the wave in this worlds ocean. If you have a few years under your belt this is very apparent. We are all interconnected and subject to everyone and everything around us. Well, given this truth you still have control of the most important thing, your state of consciousness.

Popular dietary antics pervade our Nutritional Landscape. There are binges, fasting, liquid only, Vegan, you name it… someone is selling you on it. Maybe its commercialism or maybe its just us Humans always wanting to confuse the shit out of things and creating drama in our lives. To me, nutrition fads and social hashtags are ‘First World Problems’, created to dumb down aspects of our existence. BUT.. they could also be harming our health. While a good dose of entropy is beneficial for our health , the Cheat Day may be doing us more harm than good. Today Im going to dig into new research and lay out some not so new ideas as to why you should cut it out.

In case you missed it this week, a unique study came out that was picked up by all the major new outlets. I always get excited when this happens as News agencies are concentrated on reporting the low hanging fruit when it comes to science. Studies are often used to give us information that is clearly obvious like, ‘Drinking Round-up is bad for you’ and ‘Exercise is good for you’. But there is also glimmering hopes that the population is getting smarter through persistent reporting on emerging topics. High Fructose Corn Syrup is a sweetener which has garnered lots of attention because of the Diabetes epidemic. Several studies are underway which will help to educate the population about its harmful effects and the prevalence in so many of our processed foods. Lets dive in today on this study, what it says and how it is going to be part of a trend in our health consciousness.

Im going deep today.. Real deep inside your cells to educate you all on the building blocks of who you are. DNA or Dioxyribonucleic Acid is the genesis of all living things on this earth. The macromolecule is anything but simple. Some speculate that the arrangement is as close to proof of a GOD as anything that science can offer. Think about it. Out of all the space junk floating around the universe Nature has found a way to carefully group nucleotides (Amino Acids) together to form the instructions for LIFE! If this doesn’t flip your lid, you gotta get with the program. Lets dive in on 5 amazing facts about your DNA.

Telomeres.. Im going to lead with this today. Have you heard of them? Telomeres are end caps which live on each one of our Double Helix (DNA) like the ends of a shoe lace. Our DNA is not unlike our cells in that they have a protective shield which surround them. When the Protective coat around the DNA starts to break down, that is when aging begins to accelerate and chronic disease may take hold. While there are many lifestyle and genetic factors which determine Telomere health, Science has identified important steps that we can take to increase the length of our telomeres and our life span.

I have an addiction to confess. When I am in Costco and see the flat of flavored Soda Water for $7… Im like a fiend. I dont even make it out to the car before if pulled back the plastic covering, digging into it with vengeance like determination. I feel fulfilled when I have the weight of the full can in my hand, bubbles sparkling out of the top. I can take a whole can down in one go…. Well, chances are that if you are just like me. Soda Water has exploded in popularity in the last few years so Im going to dig into why it is , and if the naysayers are correct.. could it really be bad for me?

Stop what you are doing and listen. Your GUT is talking to you. As athletes we need to be listening to our muscles, our brains, and our GUT. One is nothing with out the other in this business. New research by Stephen Carter of the University of Indiana has just been released that ties athletic performance, specifically cardiorespritory fitness, to a more diverse and robust GUT. Now, You know me and the GUT. For many moons I have been touting its importance on your ability to perform as well as ensure a higher quality of life. Well, here is the first research Ive found that points directly to fitness and the GUT. Read on to find out more.

Shrivelled up like a 75 year old French Dude on a beach in August, Dried Fruit might not be much to look at but I bet it has one hell of a story! Sweeter than its fresh form, Dried fruit is an amazing alternative to Sugar laden snacks and add a surprisingly powerful nutritional element to all foods that you pair them with. Im going to break down my top 5 most nutritious dried fruits, so you can Thrive on to a full life.

No matter your gender, you should take a close look at your testosterone levels. Among all the metrics that are linked to a long and independent life, your testosterone levels are one of the most important. The Muscle building, bone supporting and Immune system boosting hormone is lacking in many athletes. Without rushing out to your doctor to get Testosterone Boosters, I am here to give you the ‘Al Natural’ way to maintain optimal levels through good nutritional habits. Read on; find out how its all about balance and food choices.

There Is not secret pill . There is no 1 way to get there. Health , Fitness, and by extension… Happiness is a thoughtful and deliberate choice that results from small actions and a mind fixated on optimal life experience. Studying the ways of people who have seemed to ‘crack’ the code on being healthy and fit, I have come up with a short list that will help you reflect on your own life and maybe even give you a couple key benchmarks to begin to live by. Read on to discover the 6 habits of Healthy and Fit People.

While the vast majority of the critique on the food and beverage industry is currently focused on Soda and Sugar sweetened beverages, there is still dangerous sugar levels lurking in your refrigerator. At no other time in history have we seen such a epidemic emerging around metabolic disease and sugar has everything do do with it. But the fact is that SUGAR SELLS PRODUCTS. We have a sweet tooth in this country and the food products industry knows just how to exploit it. The addiction and the disease are going to overtake our health care system unless we stamp it out by paying close attention to what goes in our mouth. Even the ‘Healthy’ stuff needs to be questioned, so here are some key Red Flags that you should watch out for in your “Healthy” Yogurt.

I am fully guilt of seeking pleasure at all times. Feelings of malcontent consume me when I am static for too long or I feel like there is not enough energy flowing through my life. This psychological malady is what drives addiction. The constant drive for more ‘quantity’ in life experiences and not enough reflection in the ‘quality’ of what I have achieved. In our self serving social media driven world, this is becoming more and more prevalent. In an effort to kick the habit and to develop a more consciously driven life, neuroscientists and psychologists have developed a simple therapy of ‘Savoring’ that is having some great effects.

In 2004 the Olympic governing Body took caffeine off the banned substances list. This supplement and naturally occurring component of some foods, finally got buy off at the highest level. Caffeine is the most studied performance substance that we take as athletes. The history of use in athletics has a long lineage, going back over a hundred years ago. But Im not here to give you a History lesson. I want to help you with your training TODAY! Caffeine supplementation in your diet is truly a science so read on to see how to maximize its benefits.

Ok Here is a quick Poll.. How many of you out there have been on an airplane and heard the announcement: “We will not be serving any Peanut Products on this flight due to a SERIOUS Peanut Allergy, if you have foods which contain Peanuts, please do not eat them on this flight”. Chances are, many of you are nodding your heads now. And maybe a couple of you are those Peanut fearing folks who make your presence known in every social situation you come into. Allergies to Foods has grown in the past 50 years by a staggering amount. There are fingers being pointed and science trying to uncover the reasons. Here is the latest Science behind the phenomenon.

The New Year is upon us and there is probably an itching in your mind to start anew, change some habits, and tilt the pendulum towards better health and wellness. The path to progress is rarely laid out in massive shifts because they inherently lead to failure. Small steps and habits are the best way to make lasting changes happen. For me, it all starts with the morning Routine. Like a fresh slate every day, your morning Nutrition routine sets you up for success or failure depending on how you approach it. Here are 2 go-to breakfast beverages that swing you towards a better day.

Each year in December I like to round up my thoughts, reestablish my center and focus on the short, medium and long term goals for the next year. In doing so I re-vist my 3 P's for success. I don't know exactly where or how I came up with them but If you ask anyone who has known me for a while they will likely tell you that I am as concerned with developing mental toughness as much as I am about Nutritional Health. That is what these three 'cornerstones' of success represent; a better grasp on who you are is the first step in developing true mental toughness!

Did You know that the “Sunshine Vitamin” is not really much a vitamin at all? Vitamin D, one of the essential Vitamins that our body produces as well as we get from Mother Nature is really more of a Hormone than nutrient. Diving into the minutiae of what it is or is not pales in comparison to the importance it has on your body, especially in Wintertime. While the ravages of training and weather take its toll on your body, here are 3 ways to guarantee Vitamin D levels remain in a good spot this winter.

Vanderbilt University has released a report this week that shook me up. The Headline Read, “GUT Microbiome differs among Ethnicities” which obviously sparked my attention but when I read into it more.. my thinking on bacteria flipped completely. It turns out that what I thought about boosting bacteria was naive and the scope of what I was trying to conceptualize is as big as the stars in the sky above us. But as we will discuss, the subsequent rabbit home I went down gave me extreme hope in the direction of Individualized medicine and our understanding of disease! Lets dive in.