Originally Posted At: https://breakingmuscle.com/feed/rss
You’re doing a max bench press and the barbell starts to move on a bit of a diagonal.
You can’t hide anymore. One of your arms is stronger than the other.
Left-right muscle imbalances are incredibly common, not just with your legs, but also in the upper body, and an easy way to iron out these imbalances is to work on some single-arm strength.
http://www.thealternativedaily.com/
Every part of your body should be treated with care and respect, including your ears. Unfortunately, many people abuse their ears and take hearing for granted, while subjecting the delicate organ to extreme stress. Even if you haven’t ever had any problems with your ears, it is critical that you practice proper ear care now […]
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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!
Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!
I honestly didn’t see this coming…. I’ve been blessed with good genetic health and energy my whole life, avoiding significant health challenges. Sure, I’ve suffered from an occasional pulled muscle or turned ankle, and over the course of a couple of years I nursed a right shoulder rotator cuff back to full capacity.
When I turned 46 years old, I started noticing discomfort in my right IT band. I had gotten back into some longer distance cardio training, and I assumed it would work itself out. It never became uncomfortable, just persistent at mile 4 or 5 of a trail run. Like many, I ignorantly blamed my age for slow declines in my health. On New Year’s Eve 2016, I joined up with two of my cousins to for a somewhat steep 6-mile hike up Frary Peak on Antelope Island, Utah.
Our conversation turned to age, energy and body weight. My cousins, Kevan and Brent, were both hovering below 170 pounds whereas I had somehow climbed from 171 pounds up to 184 pounds over the course of a few years. Given that we were all roughly the same age with similar familial traits and genetic factors, I took particular interest in our diverging body compositions. A couple of months later I had a routine physical with my family physician who attributed my mid-section weight gain to “natural aging factors.” I pretty much accepted this diagnosis.
That said, when your doctor says, “That’s just because you’re getting old” don’t believe it.
My 180-degree lifestyle change began a month later in April 2017, when I decided to support my wife in her Whole30® nutrition program as suggested by her sister and a couple of others.
Those who know anything about the program will sympathize with my discomfort in abandoning my go-to foods such as dairy, grains, legumes and sugars. But over the course of 9 or 10 days I noticed unexpected improvements in my energy level throughout the day and lack of bloating and burping after meals.
Suddenly I realized I could take control of my health, and that the natural aging process was merely incidental to my current and future state of well-being. Then, I stumbled upon a Bulletproof Radio episode where Dave Asprey interviewed Mark Sisson of The Primal Blueprint. From there I was introduced to the Primal Endurance book, along with a logical and intuitive set of immutable primal lifestyle laws.
From the book’s training recommendations, I went into a recovery phase before starting back up with a smarter Primal Cardio schedule. During this time, I had been eating mostly Whole30, and I began adopting more regular movement into my daily lifestyle along with myofascial release. Within a month I no longer noticed any symptoms of IT band discomfort or hip tension, and I remain free of these symptoms and any related discomfort to this day.
But even more importantly, my whole philosophy around aggressive cardio had changed, giving me a powerful perspective on balancing my cardio goals with long-term longevity. This enlightenment into my own health potential got me thinking about my immediate family members, each of whom has their own unique health challenges.
My wife and my mom have both battled varying degrees of depression and anxiety. My children have confronted daily challenges with social anxiety, asthma, poor core muscle tone, coordination, dyslexia, brain fog, allergies, gastrointestinal disorders, insomnia and more. I’ve always been in general good health and I’m grateful for that. But as I pursued adapted new ancestral health and lifestyle habits as laid out by the Primal Blueprint and other sources, I discovered strength and wellness that I didn’t even know I was missing.
My improved energy and increased knowledge are helping me to help my wife, my children, my parents, relatives, and many others.
As a trail runner, family man, and now a Certified Primal Health Coach, I specialize in helping endurance enthusiasts discover habit-forming course corrections for reduced injury and illness through diet, lifestyle and healthy training practices.
I also work with adults who want to boost their overall energy, parents looking to transform their family’s health and companies interested in offering health-promoting programs within their business culture.
I founded Primal Utah to connect people and professionals through ancestral health community programs, events and coaching services.
A good coach helps you find your best path, discover the goals that are best for you and then, helps you stick to those goals. I love every opportunity to empower lasting course corrections in individuals, each with his or her own unique health story.
Ancestral health empowers people to live well in all aspects of their lives through sound nutrition, sleep, movement and stress reduction. I believe that healthy decisions aren’t made just once, but rather require constant evaluation and adjustment. I help people to tune into the signals that their bodies tell them, so that they can thrive from perpetual improvements.
– Jason Steed (Primal Utah)
Jason’s listing in the Primal Health Coach Institute Directory
Connect with Jason on Facebook, Instagram and his website, PrimalUtah.com.
Have a story to share? Email me here. Thanks, everybody, and have a great week.
The post I Realized I Could Take Control Of My Health appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
The limitation of many dumbbell (DB) isolation exercises is the fact that the resistance profile of the exercises does not match up to the muscle’s strength curve. This is especially the case in flye patterns.
Originally Posted At: https://breakingmuscle.com/feed/rss
Image courtesy of Bev Childress of Fort Worth, Texas
http://www.marksdailyapple.com/
There’s such simplicity in pairing a delicious pasta sauce with zoodles or spaghetti squash, but sometimes you want to pull out all of the stops. When you feel like getting fancy, this Primal pasta is the perfect idea!
Since the Primal pasta recipe is not low-carb, we’ve also included a Keto option that is cheese based. Keep in mind that the Paleo recipe is a boiled pasta, while the Keto option is baked.
The recipes look a little involved, but the basic premise is: form dough, cut into pasta, and boil. If you’re following the Primal recipe, coconut milk and chopped kale is added to the pasta to provide more texture and body. If the Primal pasta dough seems to wet, add additional tapioca starch 1 teaspoon at a time. The Keto pasta recipe is actually baked, not boiled. Keto pasta should be formed into its desired shape prior to baking. It gets slightly dried out in the fridge and is then baked. Since the baked pasta is delicate, the coconut milk and kale can be omitted from the Keto version to keep the pasta from getting soggy.
Servings: 2
Prep Time: 25 minutes
Cook Time: 5 minutes
Ingredients:
PALEO PASTA
Pasta:
Sauce:
KETO PASTA
Keto Pasta:
Sauce:
Paleo Pasta Instructions:
Combine the almond flour, ½ cup of tapioca starch, coconut flour and salt together in a bowl. Make a well in the center of the flour mixture and add in the eggs. Gently whisk the eggs together using a fork and as you whisk, slowly pull in the flour surrounding the egg in order to combine the egg and flour mixture. Allow the dough to rest for 2-3 minutes and mix in a tablespoon of tapioca starch. At this point, you should be able to knead the dough into a ball. Wrap the dough in plastic wrap and place it in the fridge for 30-45 minutes.
Fill a medium-sized pot about halfway with water (adding a pinch of salt), and set it over a medium heat burner.
Place a piece of parchment on a cutting board or your countertop. Dust the parchment with a bit of the remaining tapioca starch and put some on your hands as well. Unwrap the dough and place it on the parchment. Dust a little more on top of the dough and place another piece of parchment on top. Use a rolling pin or mallet to flatten out the dough into a flat rectangular shape, about 7 inches in width. The dough should be fairly thin, around 1/8 inch thick. Carefully cut the dough into thin strips of pasta with a knife or pizza cutter. Separate the strands and dust with any remaining tapioca starch.
Fill a medium-sized pot about halfway with water and set it over a burner over medium heat with a pinch of salt. Once the water is at a steady boil, drop about ¼ to 1/3 of the pasta into the water, one at a time to prevent the pasta from clumping together. The amount of time the pasta takes to cook will depend on how thick they are, but aim for 3-4 minutes. They are fairly hearty but will get mushy if you cook them for too long, so once they reach your desired doneness, carefully remove them from the pot and place them on a towel-covered plate. Repeat with the remaining pasta until it is all cooked.
Pour the lacinato kale into the pot of boiling water and cook until wilted. Strain the kale and set it aside.
Combine the Garlic Alfredo Sauce and coconut milk. Gently toss the pasta in the sauce mixture and add in the chopped kale and parsley. Garnish with a sprinkle of salt and pepper and parsley.
Keto Pasta Instructions:
Set up a double boiler on the stovetop and place a heat-safe bowl on top of the pot. Once the water is boiling, add the shredded mozzarella to the pot and gently agitate it with a spatula to encourage melting. Watch the cheese carefully and remove it from the heat once it is melted. Add in half of the almond flour and mix with a spoon of your hands. Mix in the egg yolk and apple cider vinegar. Once just combined, add in the remaining almond flour, the ground chia seeds and salt.
Knead the dough together into a ball and roll it out on a parchment-covered sheet pan. Since this pasta needs to be baked instead of boiled, you can be more creative when it comes to pasta shapes. This dough will hold together fairly well as spiraled pasta, bowties, or in a gnocchi shape. If you choose to make fettuccine shapes, give the pasta a bit of a wavy shape as you form it and place it back on the parchment. A great idea is to make fettuccine and then form the pasta into a spiral around your finger and place the spiral pasta on the sheet pan. Form the remaining dough into desired shapes and place the pan in the fridge for 1-2 hours.
Preheat your oven to 350 degrees Fahrenheit. Remove the dough from the fridge and place the pan in the oven. The amount of time the pasta takes to cook will depend on the size of the pasta shapes you make, but check them around 8 minutes. Once they are slightly golden, remove them from the oven. Allow the pasta to cool slightly, then gently toss the pasta into the Garlic Alfredo Sauce and top with chopped parsley and black pepper.
Paleo Pasta Alfredo Nutritional Information (½ of recipe):
Keto Pasta Alfredo Nutritional Information (½ of recipe):
The post Primal (or) Keto Pasta Alfredo appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
It is most likely that you have a box of baking soda in your fridge or freezer and probably also inside your pantry. Although this odor eating substance has many uses, the two most well-known are probably keeping odors in check in the fridge and freezer and the power it has to cause dough to […]
http://www.marksdailyapple.com/
Not everyone responds to blue light at night the same way.
How a keto diet (possibly) affects muscle mass.
High dose metformin blunts muscle gain.
Your retinal mitochondria are key to blue light’s effect on eye health.
Despite the power of livestock ownership to improve human nutrition in developing countries, very few “experts” take this into account.
Episode 376: Debbie Potts: Host Brad Kearns chats with Ironman athlete and nutrition expert Debbie Potts about fat-adapted endurance training.
Episode 377: Susan Bratton: Host Elle Russ chats with the “Dear Abby of hot sex.”
Primal Health Coach Radio, Episode 26: Laura and Erin chat with Annika McCann about CBD and the power of plants.
Primal Health Coach Radio, Episode 27: Laura and Erin chat with Chris Irvin, Education Manager at Perfect Keto.
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.
A cattle killer in eastern Oregon has authorities stumped.
While overall numbers of starlings have been dropping in Europe, areas with increased livestock have seen increasing populations of the birds.
In praise of bones and fat. Hear hear!
Is Cam Newton’s vegan diet a good idea?
Fancy meeting Dr. Steven Gundry in France on a hike.
By collecting a glossary of foreign terms for happiness without direct English translations, researchers hope to broaden our happiness horizons.
Great video: Amy Berger explores whether gout is caused by meat or metabolic syndrome.
Article I found interesting: How an older marathoner is trying to run faster than he was.
Nice overview: Hyperinsulinemia as harbinger of metabolic syndrome.
I shouldn’t have to say this: Don’t use plastic teabags.
These are the experts tasked with preserving our heart health: The AHA’s idea of a healthy breakfast.
Is exercise a miracle cure?
One year ago (Sep 22 – Sep 28)
“Congrats fresh grandpa!! Time to do ‘Primal Kitchen Baby Foods’!!!”
– As if I need more to do, Rafael! But we’ll see….
The post Weekly Link Love — Edition 48 appeared first on Mark’s Daily Apple.
http://chriskresser.com/
How do you become a successful health coach? By choosing the right training program. In this article, health coach Will Welch talks about the five Cs that make a successful coach—and an effective training program.
The post What Successful Health Coaches Need: The 5 Cs appeared first on Chris Kresser.
http://www.thealternativedaily.com/
September is national honey month. Yes, an entire month just to celebrate the miraculous benefits of honey. What better time to revisit one of our favorite health foods and delve into the lesser-known uses for this liquid gold? You’ve probably heard of using honey in cooking or using it to sweeten your herbal tea, but […]
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