Originally Posted At: https://breakingmuscle.com/feed/rss
At gyms all over the world, athletes can be found grunting and making pain faces as they aggressively grind out various sore body parts on foam rollers.
Their thinking behind this self-administered, sometimes painful, myofascial release (SMR) technique is:
http://chriskresser.com/
Bone broth is common in traditional cultures—but, despite its impressive health benefits, it’s not a staple in the Standard American Diet. In this episode of Revolution Health Radio, I talk with entrepreneur Justin Mares about the health benefits of bone broth, more ways to get this nutrient-packed food into your diet, and what it’s like to run a business in the ancestral health space.
The post RHR: How to Get More Bone Broth into Your Diet, with Justin Mares appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
Female: “I’m scared lifting weights will make me bulky”
Male: “How do I gain mass already?”
We love to rip on stereotypes, but sometimes they’re quite accurate. In 10 years of being a fitness coach at MadLab School of Fitness in Vancouver, the stereotype that says women are scared to bulk up and men want to gain muscle mass has proven itself to be true over and over.
Originally Posted At: https://breakingmuscle.com/feed/rss
Ace holds up the cupcake ceremoniously. He takes his first bite which, in his little two-year-old mouth, is mostly just blue frosting. His eyes light up and he starts dancing from side-to-side. The table of adoring family erupts in laughter. He continues to rapidly devour the treat, dancing and laughing all the while. With all eyes on the two-year-old birthday boy, no one even notices grandpa holding Ace’s six-month-old baby sister. He’s swiping frosting off a cupcake and feeding it to her.
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It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!
This is a follow-up post from a former MDA success story, Andy Hnilo. In response to his original story, a number of readers had questions about Andy’s routine he used for healing and the ingredients his research showed were effective for various skin repair and restoration purposes. He’s answered those questions in this follow-up post. Enjoy, everyone!
After a car accident left me with seven broken ribs, a collapsed lung and “the worst compound fracture’ the maxillofacial specialist at the hospital had ever seen, my body was wrecked and my confidence not far behind. For any person, this would be a traumatic experience, but as a 30-year-old working actor and model, my future was suddenly completely unsure. As easy as it would have been to give up, my near-fatal accident turned out to be the ultimate blessing in disguise — that experience sparked the fire in my soul’s purpose. A walking ball of inflammation, I began researching ingredients for how I was going to accelerate my healing both internally and externally. Along the way, I shared everything I had learned about nutrition, natural healing, skincare and how to feel better about the reflection in the mirror with the rest of the world.
There came a point in my accident recovery where new passion, fun and hobby displaced my previous worry and intermittent pain. Researching and experimenting with various therapeutic ingredients became a creative outlet for me. While many of my friends found my new ‘hobby’ a bit crazy at times; I never let that stop me. In addition to the obvious results, I found a sense of encouragement for my recovery in researching and learning about certain studies and ingredients that helped others heal their scarring. It gave me hope and further validated the physiological capabilities of my ‘crazy’ concoctions.
For those of you like me, who share in the joy of science, biology and nature’s magic, I would love to share with you some of the most impressive research on the ingredients that accelerated the healing of my skin after my accident.
It turns out, clays have been used therapeutically throughout various cultures. While one might be quick to discredit someone with mud on their face, the fact of the matter is there are many scientific discoveries associated with use of hydrated clays. There are 2500 scientific articles published in PubMed to sort the scientific works have been done on the effects of this clay on body function.
For example, Illite and Kaolin have ionic properties that affect antibacterial activity. In fact, studies have found that the natural and ion-exchanged illite clays significantly decrease bacterial load, skin inflammation and gross wound morphology. There’s even research that dives deeper into the chemistry of clay’s antibacterial effects, providing evidence that suggest some antibacterial clays can promote similar bactericidal (bacterial death inducing) reactions as effect as synthetic antibiotics. 1,2
Pearl Powder is perhaps the most sophisticated exfoliates created by Mother Nature. If you’re unfamiliar, Pearl is one of the well-known traditional Chinese medicine (TCM) tonics used for treating various skin disorders and beautifying the skin, mostly due to its abundant antioxidant, protein and mineral contents.
In one study, pearl powder supplemented people showed a substantial increase in total antioxidant capacity. Tests done found a significant increase in master antioxidants glutathione and SOD (superoxide dismutase) content and activity. It was also found that pearl considerably suppressed lipid peroxidation, which is the oxidative degradation of fats in the body. These outcomes sum up to one clear fact about pearl, it is a supremely potent antioxidant and thereby makes a novel, natural remedy for treating various age-related degenerative disorders. For me, this is the kind of data that helps me make sense of why pearl powder makes my skin soft and smooth. 3
Colostrum is yet another power-house ingredient backed by science. In short, it is a natural source of many important vitamins, minerals, enzymes, and amino acids. However, perhaps the most impressive part of colostrum is its unique content of insulin-like growth factor (IGF-1).
In regards to skin health and regeneration, colostrum and its IGF-1 content sparked great interest for me. IGF factor 1 (IGF-I) is widely distributed in various tissues, including the skin. It turns out, IGF-I is strongly expressed in injured areas, where it plays an important role in epidermal and dermal wound healing. Repeated studies have shown the beneficial effects of topically applied IGF-I on wound healing, due to its stimulating effects on collagen synthesis in skin fibroblasts, the proliferation of fibroblasts and keratinocytes, and angiogenesis. 4,5 As collagen production starts to decline with age, it is essential to make healthy skin care a priority by choosing products with ingredients that will keep your skin functioning at its peak, no matter what age you are. 6,7
In simpler terms, colostrum promotes the regeneration of fresh skin. I greatly attribute my regular use of colostrum and its effects to a surprisingly minimal appearance of scarring after my accident.
After my accident, I had the worst compound jaw fracture the resident maxillofacial surgeon of Cedars Sinai had ever seen. We actually had to hire a private surgeon and he assisted him. So you can only imagine the wounds that inflicted my face, negatively affecting the integrity of my skin. Normally, intense wounds means equally intense skin scarring. Luckily, scar formation itself varies based on many factors and can be mitigated by therapeutic agents, such as the beneficial fatty acids found in pracaxi oil.
According to clinical research, the topical application pracaxi oil to injured skin led to considerable improvements in wound healing and scar attributes. Additionally, it has been found that acai oil, applied topically to diabetic ulcerations can dramatically improve healing, up to 100%. With my initial fear of scarring after my accident, discovering natural ingredients with regenerative abilities were a true saving grace. 8 9
When I said I was willing to try anything to improve my recovery, I meant it. Somewhere along my journey, I came across compelling research on the use of plant stem cells for skin regeneration. The science and use of plant-stem cells is an interest focus for leading edge cosmetic treatment. When you consider the unique self-pairing, tissue regenerative processes of plants; it’s amazing to think that we could utilize their cells to also assist our skin cells in regeneration. That’s what plant stem-cell science is all about and it’s quite intriguing.
According to the research and experimentation, plant-stem cells contain phytohormones that have an antioxidant effect on the skin. In fact, one study found that a product derived of plant-stem cells greatly reduced wrinkles in the crow’s feet area of the face 10. It was found that the depth of face wrinkles became shallower by 8% after 2 weeks and shallower by 15% after 4 weeks. 11
Vitamin A plays major regulatory roles in the functioning and health of the skin matrix. Vitamin A is typically found in two forms; carotene or retinol. However, with the help of modern technology, we are capable of extracting a retinol-like plant-based vitamin A, derived of the popular superfood, Alfalfa.
Plant-derived Vitamin A has some amazing science behind it. Sourced organically from France, it contains similar beneficial polysaccharides as retinol, called galactomannans. This gives plant-derived vitamin A retinol-like-activity because it’s working on similar biological markers. Best of all, it achieves these effects without inducing irritancy on the skin like Retinol so often does. It can greatly improve the appearance and health of aged skin by significantly reducing fine lines and Crow’s feet.
In fact, study has found that topical plant-derived Vitamin A improves fine wrinkles associated with natural aging. The induction of glycosaminoglycan; beneficial mucopolysaccharides, increase collagen production and are most likely responsible for the minimization of fine lines. Additionally, plant-derived Vitamin A treated skin improves skin matrix synthesis, making it more resilient to skin injury and ulceration. 12
Also known as ubiquinone coenzyme q10, CoQ10 is an endogenously synthesized lipid-soluble antioxidant, which is essential for cellular energy production. However, like all aging, this precious molecule is diminished with skin aging too. Stress of all sorts all tend to decrease the antioxidant presence and activity of coQ10. Luckily, both dietary and topical Q10 treatment is incredibly beneficial with regard to effective Q10 replenishment.
In study, application of Q10-containing formulas significantly increased the levels of this particular quinone in the skin surface and even in the deeper layers of the epidermis. More importantly was the effect this had on the skin; the results founds that stressed-skin improved by reduction of free radicals and the increase in antioxidant capacity. In other words, the topical use of CoQ10 improves the skin’s resilience to oxidative stress. Considering that oxidative stress results in the well-known signs of skin aging, like the appearance of wrinkles and lines as well as loss of elasticity, CoQ10 application serves as a useful anti-aging novelty. These are just a few of the reasons I feature CoQ10 in both my Night Cream and Gold Serum. 13, 14, 15
Purely through self-experimentation and trial and error, what made most sense to me was combining THE best, most effective ingredients that I could source from nature along with the latest and greatest in cutting edge science. The process began by isolating carefully sourced ingredients based on texture alone, then combining them with different carrier oils then moving forward and adding essential oils and extracts that fit my creation and desired emulsion.
I knew I wanted a dense feel that would be there throughout the night, nourishing and healing the scar area through deep hydration. I tried a couple products in the beginning before making my own, and they would absorb quickly leaving me questioning its level of effectiveness if it is gone within minutes. What made the most sense to me is a rich concentrated emulsion that was thicker, therefore moisturizing the target areas for longer periods of time. Devoid of harsh, drying ingredients. In search for the perfect blend of botanicals, it was fascinating to me to learn of certain ingredients like Sea Buckthorn and find out about it’s very rare Omega-7 fatty acid capacity.
In my night cream specifically, in a cast iron pan, I would melt down thicker ingredients like Beeswax, Cacao Butter and Manuka honey then combine with cold-pressed oils to create an highly concentrated, nourishing emulsion for my skin that I would apply after rinsing off The Clay Mask. I still have that first concoction with little dimples of cacao butter strewn throughout, preserved solely by K-Factor 16 Manuka Honey. That concoction turned into what is now, our award-winning Alitura Night Cream.
As you can see, my skin-care craze isn’t as whacky as it seems—there is credible scientific evidence that backs my madness. In a culture that is quick to go under the knife or get an injection it’s imperative to remember that none of those options actually help keeping the appearance of the skin youthful and glowing. Using skincare products that are dense in topical nutrients are vital for healthy looking skin. 16,17 At this point, you’re likely wondering how to put it all to practice. So, without further ado, I’m happy to share with you my personal skincare routine…
Pearl Cleansing: I start off my skin-care routine with a traditional step; cleansing. However, I use a not-so-conventional cleanser, the Pearl Cleanser. As we discussed, this unique cleanser cleans the skin while protecting it from the stressful effects of free radicals.
*Wet your face with warm, clean water
*Apply the cleanser with your hands, gently working it into the skin
*Wash it off
*Let your face dry
Derma Rolling: Next up is Derma Rolling. Derma rolling is one of the most powerful weapons for getting the what I call the “Alitura Glow.” This is one of the many high-end medi spas best kept secrets. Microneedling, a.k.a. Collagen Induction Therapy, is exactly that: an effective way to stimulate collagen synthesis and simultaneously break down malformed tissue such as acne and surgical scars (keloid scars are the exception as Microneedling can cause more keloid scarring).18 It works by creating “micro-tears” or generating acute, inflammation, that initiates the healing or regeneration of the outer layer of the skin. It also helps open the poors up, allowing any of the medicinal ingredients in your serums or moisturizers to absorb more deeper.
Home-use vs. Medical Microneedling has everything to do with needle size. The Alitura Dermaroller comes in .25 mm, .5 mm, and 1 mm needle sizes making it ideal for safe home use. Within just a few treatments over the course of 6-8 weeks you will notice visible changes in the texture of your skin at the surface level and plumpness and contour since your dermis has more collagen giving the understructure a firmer foundation for a more youthful contour to the jawline and cheekbones.
In addition to these benefits, derma-rolling can improve collagen synthesis, heal scars, prevents premature skin aging, reduces stretch marks and helps balance skin tone. 19
Clay Mask: My third step is to follow up Derma Rolling with The Alitura Clay Mask. As we’ve discussed, the mask on its own is a wonder treatment that thoroughly purifies, exfoliates, detoxifies and revitalizes the skin by stimulating blood flow. Combined with the Derma Roller; however, the benefits are increased exponentially!
Check this article out for full instructions on how to use the Clay Mask.
Alitura Night Cream: I ‘stack’ my Night Cream and Gold Serum before bed. I apply a thin layer of The Gold Serum all over my face, neck and eye area and then follow with thin layer of The Night Cream as a protective, ultra-hydrating barrier that deeply conditions the dermal layer of my skin which is the most important time to do so, while you are in one position for hours. Wake up looking renewed, refreshed and with a plump, radiant complexion. Great way to start the day if you ask me! Enjoy 
To me, there truly is nothing better than feeling good with your what you see in the mirror. One thing I don’t touch on enough is that my journey into skincare really started in college where I became insecure to take my shirt off because of bad back acne that I had. Growing into my body, hormones racing, using poor products and consuming inflammatory dormitory food at UC Berkeley led to it. It was a bit deflating to wake up and see some type of irritation on my face and body and it really bugged me. Made me self conscious. It was then and there that I started to pinpoint the problem. I was a scrawny freshman athlete at Cal, and needed to gain weight quickly as a Division 1 Pac-10 athlete, so I was always scouring the back of food labels for the big three: 1) Protein 2) Calories 3) Fat. That attention to detail on labels led me to look down into ingredients on skin and hair-care as well. Tossing the heavily marketed, big brand name skincare for a better, cleaner ingredient deck yielded results and my knowledge grew year after year.
After my accident that knowledge grew quickly as I voraciously read and researched ingredients and topical remedies to heal myself. It has been said that ‘necessity is the mother of invention,’ and I couldn’t agree more. My accident not only led to me finding my passion through healing myself, but I found my purpose along the way. To be able to share what I have created with people all over the world in an effort to make people feel better about what THEY see in the mirror… it gives me goosebumps as I type this. I am grateful.
I want to give a HUGE thank you to the incredible people at Mark’s Daily Apple, Primal Blueprint, Primal Kitchen, and of course Mark Sisson for letting me share a piece of my journey. Thank you for reading.
All the best,
Andy Hnilo
CEO & Founder
Alitura Naturals
The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.
References:
The post Success Story Follow-Up: Finding My Passion Through Healing appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
AdvancePierre Foods, a subsidiary of Tyson foods is pulling 20,300 pounds of ready-to-eat beef patties from stores because it may be contaminated with plastic. Tyson acquired AdvancePierre Foods in 2017 and is now faced with the possibility of a major recall. According to the U.S. Department of Agriculture’s Food Safety and Inspection Service, (FSIS), consumer complaints […]
Originally Posted At: https://breakingmuscle.com/feed/rss
There still seems to be a lot of confusion these days between the worlds of strength training and hypertrophy training, and how the two are interconnected—similar yet completely different at the same time.
A brief scan across the internet will make you believe that simply shifting your rep scheme from 6-8 reps to 10-12 will some how magically “trick” your body into believing that you are now trying to build muscle, as opposed to trying to get stronger.
http://www.marksdailyapple.com/
Thanks to the good folks at Paleohacks for today’s recipe.
Is it possible to go keto while omitting all dairy and animal products as well? It might seem difficult, but these 17 keto-friendly vegan and Paleo recipes can get you started.
The biggest challenge to going keto (and otherwise restricting your diet) is the frustrating perceived lack of variety when it comes to meals. We’re here to prove that even when following the keto, Paleo and vegan diets, you can still eat well.
From breakfasts, to snacks, to lunch, dinner and dessert, there’s something for every meal of the day. Enjoy fluffy coconut flour flatbread to sandwich your favorite toppings, or healthy mint chocolate fudge for a treat. You’ll find inspiration all over this list.
These five-ingredient, five-minute low-carb crunch protein bars are basically healthy candy bars. Plus, there are lots of modifications you can follow to best suit your diet.
This easy, fluffy flatbread will fool anyone—it’s just as good as the original, gluten-laden kind. Psyllium husk functions as the “egg-like” binder in this recipe, making it totally vegan in addition to Paleo and keto.
This simple Shamrock shake recipe is way better than the fast food original, but just as (naturally) green—thanks, avocado! Vanilla and mint extracts lend the shake its distinct flavor.
Need a craving-busting chocolatey treat? These chocolate espresso bombs use whole ingredients, including cacao powder, nut butter and espresso powder. They’re full of healthy fats that will keep you satiated in between meals.
This inventive bento box assemblage includes seaweed “noodles” with your choice of raw or toasted almonds, an herbaceous heirloom tomato and cucumber salad, protein-packed guacamole and chunks of coconut and carrot. It makes for one refreshing, colorful and healthy lunch!
Packed with Mexican spices like cumin and cilantro, this Mexican cauliflower rice makes the perfect accompaniment to any main dish.
Silky mint chocolate fudge that’s dairy and sugar-free? It’s true! This simple recipe is ready in under an hour and requires only a blender and a fridge.
The secret to these crunchy, chocolate mint, no-bake protein bars is the crunchy almond butter—but smooth almond butter will also work in a pinch. Adorn your bars with chia seeds, coconut, cacao nibs or almonds for added flavor and texture.
These chocolatey-coffee-nutty treats will keep you satiated all day long, thanks to the addition of almonds, flax meal, hemp seeds, almond butter and coconut oil. Be sure to omit the maple syrup or swap in a keto-compliant sweetener.
Don’t be fooled by the pictures—there’s no actual pasta to be found here! Kohlrabi noodles make for a flavorful, healthy dish, while a homemade, dairy-free Alfredo adds an ultra-creamy mouthfeel. This recipe uses pre-prepped noodles and cauliflower rice, but you can always make those at home with a food processor and spiralizer.
These fat bombs are loaded with puckering citrus flavor from lemon juice and zest as well as coconut butter, coconut oil and low-carb blueberries—or whatever berries you prefer.
Need a big bowl of comfort, with none of the guilt? This low-carb mac and cheese recipe uses hearty cauliflower in place of noodles, while tahini, olive oil and spices make it super creamy and tasty.
Well-spiced, creamy spinach gets whipped up quickly in the Instant Pot. Opt for coconut oil over ghee to keep it vegan, and serve over a bed of cauliflower rice.
These simple, uber-creamy and chocolatey fudgesicles take minutes to prep. Opt for stevia over the maple syrup and add more coconut milk to keep it keto.
Need a big bowl of Mediterranean-inspired, veggie-packed goodness? This salad boasts cauliflower, artichoke hearts, bell pepper, cucumber, tomatoes and more.
This simple tabbouleh recipe subs in cauliflower for traditional grains. It’s herbaceous, lemony and perfect to dip all your favorite vegetables in.
Missing bread on your restricted diet? This magic, low-carb mug bread comes together in minutes and requires only a handful of wholesome ingredients. Be sure to use a vegan egg substitute to keep it vegan.
Thanks again to Paleohacks for the awesome recipe list today. Have your own favorite low-carb plant-based favorites? Share below.
The post The Best 17 Keto-Vegan-Paleo Recipes appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
How often do you turn to a few quick pumps of hand sanitizers instead of taking the time to thoroughly wash and dry your hands? Marketed as an effective alternative to traditional hand washing, hand sanitizers are not all they are cracked up to be. Here’s what you should know. The truth is, washing hands […]
http://www.marksdailyapple.com/
Last call to enter the Mark’s Daily Apple Ultimate Coffee Giveaway. This one closes Monday (4/8/19) at midnight PDT.
Testosterone-induced aggression may be mediated by dopamine.
Cognitive reappraisal can make a workout seem easier.
In alcoholics, brain damage progresses even after they stop drinking.
Scientists may have debunked the existence of “depression genes.”
Sugar crash, not sugar rush.
Was fat more important for human brain development than meat?
Omega-3s tied to less asthma in children.
Both low and too-high intakes of sodium are linked to increased mortality. Around 4.5 grams per day seems to be optimal.
Episode 323: Ste Lane: Host Elle Russ chats with Primal Health coach Ste Lane.
Episode 324: Keto: Discipline, Structure, Accountability, and Social Influences: Host Brad Kearns gets into social contagions.
Health Coach Radio Episode 6: Dr. Bo Neichoy: Dr. Bo Neichoy is a bariatric doctor whose clinic is staffed almost entirely by health coaches.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
Unhealthy diets are bigger killers than cigarettes and hypertension, experts say. Gotta love how they lump red meat in with “processed meat, sugar-sweetened beverages, and trans fats.”
The VA is set to partner with VirtaHealth to help vets with type 2 diabetes try low-carb.
How blind people think about color.
How to use embodied movement practice to improve your squat.
Another disease of civilization: “slowness rage.”
A lot of incredible news came out on April 1st, but cloned mammoth meat has really got me interested.
I was surprised to see “April 2”: Snorting sugar could help fight respiratory illness.
I laughed: Morning routines normal people swear by.
Concept I found interesting: ADHD as the entrepreneurial trait.
I’m not holding my breath: “…followers of low-carb eating are hoping for a nod of approval in the upcoming U.S. dietary guidelines that advise Americans on what to eat.”
Another April 1st near miss: Oral sex associated with less miscarriage.
Are you hoping for an official embrace of low-carb/Primal/keto eating by the authorities/experts/medical community?
One year ago (Mar 31 – Apr 6)
“About to have my first child (Wife is in early labor now) I think i am going to need some coffee.”
– You don’t know how right you are, Brett.
The post Weekly Link Love — Edition 23 appeared first on Mark’s Daily Apple.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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