How often are you questioning Normalcy? Do you look at your life, your routine, and truly examine how it can be given a boost? Not surprisingly, the benefits begin with your nutrition. There is a class of vegetables you should be eating daily called "Crucirferous" (cru-sif-erous) vegetables that can do more to detoxify your organs, and reduce the oxidative stress associated with training and lifestyle. These vegetables are ones that your probably pass by in the store because its not potatoes, or spinach but I am encouraging you to do a double take and do your health a favor. As Ill explain you can be creating big hedge against cancer and the silent killer, Dementia. Lets get into it!
Traveling is the most prized wealth that we have as mobile and capable humans. This week I find myself traversing the deep blue waters and craggy seasides of Greece. I am stricken with an innate curiosity that has me researching and analyzing everything as it passes through my consciousness . And so there is food... The nourishing fuel that here in Greece is almost a prehistoric routine. Greek eating has spawned many trends in food culture but none more popularized than the "Mediterranean diet". Now I think diets are bullshit but I will dig in today on a few key aspects of this lifestyle which align well with healthy living, longevity and performance.
Are you savvy with the term 'being plastic'? This malleable substance is used to shape, bend, and form to anything that is asked of it. The goal of a a thoughtful yearly program design is to maintain plasticity throughout your meso cycles of Hypertrophy (muscle growth) as well as optimizing your Central Nervous System adaptations and recovery. To achieve the desired plasticity I have employed scientifically based formulas for building, peaking and tapering through the seasons. All focusing on intensity, load, and recovery.
There are few things that get me more excited than learning something new. My dorky excitement is elevated when new findings occur right in front of my eyes, on products and nutrients that I may be taking for granted. Well my friends, this is exactly what has happened when I simply turned one of my supplement bottles over and looked closer at the contents! Magnesium has just stoked me out and today we are going to dive in on 2 little known facts about this VITAL mineral.
Kindness, Selflessness, Altruism... high concepts that are touted in self help books, on the big screen, and of course in all manner of religious dogma. It is said that you should 'treat others like you would like to be treated'. So is this kindness to others really just a "bank" that we get to fill to hold our own self esteem at a certain level? Or is there really something to actually being KIND to others? What do acts of Altruism do for our health? Im interested and today will dig in on the concepts that surround the Kindness to others.
As I write this now, I am sitting in JFK in New York City. This airport Is a microcosm of a greater craziness that is the world we live in right now. The constant hustle, the environmental pollution, and our daily training grind all has an effect on our overall longevity. The analogy of burning both ends of the candle is absolutely the truth for many of us. A byproduct of all this is adrenal fatigue and cognitive decline we could be slowly getting sick because of it. Well I have a ancient strategy to keep you living longer, training harder and thinking clearer.
If you grew up in the 90's like myself, you probably remember the incredible amount of commercials touting the benefits of Sports Drinks like Gatorade and Powerade to replenish the electrolytes lost during exercise. These drinks became synonymous with winning.. and now 2 decades later they are probably the most reviled products in the Whole Foods movement. new science is out on electrolytes and food. It turns out that for the casual exerciser like you and me, we are better off relying on our nutrition to prepare our bodies before training and replenish ourselves after a clang and bang session. Here are 10 Foods that are easy solutions for electrolyte replacement.
We all want it. The lean muscle, the trim midline, and to be smashing in the gym. As we have discussed extensively, its not all made in the training environment or the competition floor, its built in the kitchen. Protein intake has a huge impact on the body composition you want and the performance you deserve. But the question always arises, "How much do I need?" & "When should I eat it?". In the pursuit of greatness, science has devoted a lot of time to optimizing the amount and timing of your protein intake. I have deciphered many studies and have come to 3 easy to follow strategies for Protein consumption.
Awareness is control. Your Best self is realized when actions are completed with purpose, without self doubt, and in a state of present being. And if this is true, then living without purpose, doubting our abilities, and not being present during performance is keeping us from truly excelling. An athletes mentality is just as important as their physical ability, therefore we must learn to harness the power of our consciousness. The following tips are easy to implement and have helped me keep reality in perspective and goals in sight. While the development of increased consciousness and awareness is a HUGE topic, the first step is always understanding and then small interventions. YOU CAN ACHIEVE INCREASED CONSCIOUSNESS!
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.
What was that old Lucky Charms Commercial tag line... "Taste the Rainbow".. Well instead of crushing your GUT microbiome with inflammatory processed grains, lets talk about the rainbow of colors that your vegetables provide and the associated health benefits of each. Our Mother Nature is incredibly diverse and in this diversity we have the ability to fill the entire spectrum of daily nutritional needs. The color of our veggies tell us what phytochecmicals lie inside and peeling this information back, we can target our menu to help us become the healthiest possible version of ourselves.
Living in the Ketone zone is much more than just restricting your carbohydrate intake and crossing your fingers. Ketosis, the bodys ability to burn fat as energy, can help you achieve goals from decreased inflammation to fighting cancer but for many its about shedding weight. The process can be tough both mentally and physically. The high rate of failure in implementing a Ketone Lifestyle is because the recipe is not as simple as many people try and make it. Today we are going to focus on key ways to help you keep your sanity and burn fat at the same time . Goals are certainly achievable, dedication to the process is necessary, but using the following pro tips will speed up your results without halting your performance.
For as long as I can remember I have said, "it isn't about how you are performing, its about how you are recovering". I have studied this 'chicken or the egg' conundrum in training for years. The debate about what we as coaches should put an emphasis on, expectations in the gym or expectations of the immune system. There is growing evidence from some of the best science minds in the world that your immune system is the key to athletic performance. As the focus shifts, so does the nutrition. And for this, we surprisingly find mushrooms hold treasures that have been yielding gold medal results for millennia.
I woke up this morning with the 1997 movie, Grosse Point Blank on my mind. If you are old enough to remember it, the scene Im thinking of is right before the High School reunion and John Cusack is stewing in his hotel room. In an anxious panic John picks up the phone and calls his Psychoanalyst and asks for help. His analyst (Alan Arkin) gives him the mantra to recite, "I am home in the ME, I am Rooted in the ME, This is ME Breathing...". Well, this classic centering mantra got me thinking about the concept of SELF DOUBT. This very human feeling is a hinderance that 99% of us have and if we can conquer it, the world will literally open up before us and goals can be met with force! Today lets dive in on understanding and moving past SELF DOUBT.
Every 2 years we get a glimpse into something uniquely Human, Sport and Competition. The Olympic Games are undoubtedly the greatest sports event on the planet. Athletes and Nations emerge from the secret training centers and obscure competitive environments, thrust into the worlds living rooms. For a brief while we get to engross ourselves with the struggle and triumph of the human experience, coming away with a deeper understanding of ourselves and our neighbors.
So much is stressed upon the casual exerciser about the importance of Protein intake. Marketing and profit really drive this as well as some very sound science. The missing link and what can potentially get you the muscle gains and fat loss you have been desiring could actually be a little more carbs in your Post workout regimen! And Im about to blow your mind... HIGH GLYCEMIC CARBOHYDRATES at that!! OHH, no he didn't.... Just as so much falls upon protein for making gains, so does the Hormone Insulin and its ability to jive with your cells to take in the good and fight the bad. Sweet ass carbs are your answer. Let me show you.
What a weird concept.... Foods, when taken together, help your performance and health. As athletes we strive to find the best possible way to increase oxygen to our muscles during training. More oxygen getting to our muscles allows us to work longer under strain. The mechanics are simple, you prime your motor with foods (and certain supplements) that open up blood vessels and allow oxygen rich blood to flush the muscles and tissues beating back Lactic Acid build up and fatigue. The answer my friends is Nitric Oxide and I will make a claim that certain foods will help you find that extra gear in your performance.
Lets be honest. Beyond the goal of obtaining the most optimal health we also strive to have our bodies look as good as they feel. There are diet plans that claim to do everything and anything, even going as far as making you a Superhero! Where most people fail and lose hope is wading through all the fluff in search of exactly what is right for them, their activity level and body type. Science has shown we are all have unique nutritional needs but some things tie us humans all together, and that is what I will explore for you today. We are going to push diet plans aside and really look at 4 foods that you need to be eating for weight loss and optimal health.
Grip strength has been linked to life expectancy . The better your strength is, the better quality of an independent life you will lead. Don't believe me? Shake the hands of 10 different people today and you will see that strength through the hands and how healthy the individual looks are pretty well connected. There are many ways to train the grip and in fact many of the natural exercises we practice in Functional Training utilize grabbing, holding and carrying objects. Here are 3 of my favorite exercises to develop the strongest grip possible.
I don't care how great of an athlete you may be or what your training regimen looks like, if you are not eating for Red Blood Cell production, you are training at a a deficit. Red Blood cells are the oxygen delivery vehicles for your body, bringing oxygenated blood (through the protein Hemoglobin) from the lungs to the tissues of your body. The more red blood cells are being produced and supported through your nutrition, the better athlete you will be, Period. There are key nutritional components that you need to take into account to make sure you are producing and performing your best.
Can you believe that it has been 20 years since the inception of the Nutrition Facts Lebel on the back of your processed food products!! Wow how time flies. For 20 years, companies have disclosed almost all of the ingredients and nutritional values in their products as a way to inform us of what we stuff in our faces... READ ON to find out more about the current modifications to the current status quo.. kind of...
The greats never just arrive at the top of their game. No-one is ever just given extraordinary purpose without challenge being dropped right in their way. The overwhelming key to success as an athlete or in life is Persistence. The concept and personal value is not a one dimensional abstract; rather it is a highly refined mental state accomplished through conscious progression and unceasing focus on a goal. The following 5 tips and associated explanations have helped me bring about great change in my own life and bound closer to my own goals.
Collagen, so you know, is the most important protein building compound in our bodies, comprising over 30%. For the past couple years I have been using it, studying it, and writing about it. Most of you whom I have spoke to... are already taking some version of it. Collagen peptides, proteins, and other forms of the product can be used specifically in your life to bring about more benefits faster. Here are 4 tips to optimize your collagen intake to look and feel your best.
Habit is a son of a bitch.. Coffee is certainly a habit and perhaps a slight addiction that many of us have. Its calling each morning, helping us rise from slumber, and the peaceful revival it brings to our body and senses is undeniable. I love the stuff, not going to lie. I am on the road a lot and will admit to drinking probably much more than I should. For this reason I have done some research and testing on 3 ways we can change up our habit bringing more diversity into our drinking habits.
You and your Doctor are busy people and the average :90 doctor patient interaction does not always allow for optimal communication and testing so there is a presumptive prescription of antibiotics. Well, there is growing evidence that these antibiotics could be doing more harm than good.
You and I live in an environmental version of a high school Keg party. We are the house being bombarded by a bunch of wild kids, spinning out of control just looking to break as much shit as they can before leaving and finding a better house to party at. These kids are wilding out because of chronic stress, artificial sweeteners, antibiotics, overtraining, and processed grains. The one kid in our analogy that is keeping shit together is the anti-oxidant Glutathione. This anti-oxidant 'godfather' creates a barrier between the harsh environment and the free radicals that seek to break dishes and steal valuable years away from your life.
No matter the season or the environmental stress, our body is always in a constant fight against the world. Approaching Winter means that we need to stay on point with immunity to keep us on track for our physical fitness goals well as optimizing our peak health state. Making sure your meals and more specifically the foods in each meal are complimentary has been shown to increase absorption in the body.
Prepackaged candy bars... oh sorry... your protein bars are being put under the microscope by the FDA. The question is about the Fiber Content of the foods that claim to be beneficial to your health even though they contain no actual real FOOD in them. Consuming products on the regular including, cereals, protein bars, juices, smoothies and other "food products" that claim to have added Fiber must be questioned.
Summer Time is over so that means enough with the BBQ Hot dogs and Hamburgers. Summer Time indulgence tapers off as we settle in for great fall veggies and a fresh look at our Nutritional foundation. If you are not looking at Nutrition as seasonal then now is the time to wake up to this very primal tendency. Here are the top 5 foods you should incorporate into your diet for optimal heart Health this winter.