http://www.thealternativedaily.com/
We all know that a steady diet of junk food can lead to chronic illnesses such as diabetes, cancer, obesity, and rampant inflammation. Recent research and an extreme case of “picky eating” has lead to an increased awareness of the permanent nervous system damage that can come along with a nutritionally deficient diet. If you […]
Originally posted at: http://www.nerdfitness.com/
If you want to learn the overhead press, you’ve come to the right place!
We help many of our coaching clients pick up barbells for the first time, including how to perform the overhead press safely and effectively.
Today we’ll share the same lessons we teach our clients so you can get started with the overhead press.
Here’s what we’ll cover:
A quick note: we have compiled this article and ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!
“The day the barbell was invented, the guy who invented it figured out a way to pick it up and shove it over his head. After all, it is the logical thing to do with a barbell.” – Mark Rippetoe, Starting Strength
Years ago, there were actually three weightlifting lifts in the Olympics – the press, the snatch, and the clean and jerk.
While it’s a poor quality video, the lift is crazy impressive.
Unfortunately, after much controversy, the press was removed from competition by the Olympic Committee in 1972.
When the press was eliminated, people started moving in two distinct directions:
Powerlifting uses the bench press instead of the overhead press as the test of upper body strength, while bodybuilding is focused on aesthetics. This meant many people stopped overhead pressing all together! Throw in the emergence of weight machines in the 70’s, and the press’s dwindling in mainstream popularity isn’t a surprise.
Once upon a time, people would ask “how much do you press?” rather than “how much do you bench?”
Although this mindset has been lost among the lifters of today, let’s take a look at why YOU need to be pressing:
Plus, imagine where Link would be if he couldn’t do the overhead press?
Showing off new found treasure is half the fun!
Cue the “Duh, nuh, duh NAHHHHH!!!”
First of all, let’s talk about exactly what an overhead press is.
An overhead press (more correctly called the ‘press’) is when you stand with the bar at your shoulders, and press upwards ending up with the bar overhead.
There are many different variations of the press, including:
#1) The Seated Press (where you are… wait for it… seated)
#2) The Bench Press (where you lay with your back on a bench – we cover the bench press in this guide)
#3) The Dumbbell Press (where you use dumbbells)
#4) The Military Press (where you stand with your heels together)
#5) The Arnold Press (starting with the forearms supinated and ending with the forearms pronated)
#6) The Push Press (where you use some leg drive to help you get the bar overhead)
#7) The Power or Push Jerk (where you drop under the bar instead of pressing it up)
#8) The Split Jerk (where you drop under the bar and land in a lunging position, and then stand up with the bar)
But the overhead press, ”THE PRESS,” is the original.
We will discuss some of these variations later in this article, but we’ll primarily be focusing on the classic two-handed barbell overhead movement.
Here’s how to get started with the overhead press:
Preferably you’ll have:
(Don’t be afraid to start with a lighter bar. For a lot of beginners, the 45lb bar is too heavy – it was for my first few months of lifting!)
The rack should be set at the same height as if you were going to squat – so that the bar is at the same height as your collarbone.
When in doubt, go lower versus higher – you don’t want to have to get on your toes to get the bar into the right position.
Now, when setting up the overhead press the goal will be to create the most efficient path for the bar. This will allow us to apply the most force as possible, and lift the most amount of weight.
We’ll be going in-depth on this movement below, so don’t get overwhelmed!
Plus, if at any time you do get frustrated, we are here to help!
Our Coaching Program will partner you with a trained professional who will teach you how to lift barbells, design a custom workout routine, and check your form through our snazzy app!
In order to create a position that gives you the most leverage, we are pressing from our shoulders STRAIGHT overhead – the most efficient path is straight up in a vertical line.
Walk up to the bar so that you are right up against it, placing your hands just outside your shoulders.
Your elbows and forearms should be in a vertical position, straight up and down. If your elbows are pointing outward or inward (instead of straight down), your grip is either too narrow or too wide. Experiment with this and adjust accordingly.
As you grip the bar, keep this position (vertical).
Be sure you place the bar on the heel of your palm – not on the middle or top part, or on your fingers (pictured below).
The heel of the palm is where we will be able to generate the most force – think about how much force you can generate with your fingers or even the top half of your hand versus the bottom of your palm.
The bottom of your palm allows you to apply force that is supported by your entire forearm, so we want the bar to be placed there.
When you look from the side, your elbows should be slightly in front of the bar, not behind or in front, like in a front rack position for the front squat.
One good way to think of it is that you want your middle knuckles to be facing upward, towards the ceiling.
QUICK FORM CHECK: Now that you have your hands the proper width apart, and the bar is resting on the correct part of your hand, wrap your thumb around the bar (keeping your middle knuckles facing towards the sky) and take the bar out of the rack.
To ensure you have the setup correct, record a video of yourself and match it here against our videos and gifs.
If you want to have a trained professional review your form, our coaches can do just that in our spiffy app!
We are now ready to do some lifting!
At this point, from the back, your elbows and forearms should form a perpendicular line with the bar, and from the side, your elbows should be slightly forward of the bar, and your forearms are vertical.
The bar should be resting on your anterior deltoids:
However, if you have extra long forearms, the bar may not rest on your shoulders, you may be holding it somewhere between your shoulders and your chin.
Stand with your legs about shoulder-width apart – the same as your squat stance.
Look straight in front of you (not down or up). You should keep this head position throughout the entire lift – it’s good to pick a spot in front of you and stare at that one spot the entire time.
Next, you are going to want to stand with your chest up and out – think of pulling your shoulder blades back and together slightly and standing with your shoulders back and your chest up, as if you were in the military, or Donkey Kong ready to pound his chest.
Now, we need to press the bar over our heads, in as straight a line as possible. We want to end in a position where the bar is over the mid-foot, forming a straight line. You don’t want the bar to be behind you, or out in front of your head.
What’s that, you say? Your head is in the way?
Yup.
This means we’ll need to move our head so that the bar can move in a straight line. To do this, lean back and push your hips forward (squeeze your glutes and keep them squeezed throughout the entire lift.)
Don’t lean back by arching your back, but simply by squeezing your glutes and pushing your hips forward. With this movement, you’ll lean your head slightly back and out of the way.
You’re now ready for the press!
Here’s a video from the Nerd Fitness Academy, walking you step-by-step on how to perform the overhead press:
To perform the overhead press:
The entire time, from when you take the bar out of the rack, until you put the bar down, keep your body tight. It may be less weight than you are squatting, deadlifting, or benching, but if you don’t keep your body tight you will miss the lift!
A few things to think about in order to keep everything super tight during the overhead press:
And that’s it!
Want to know HOW to mix overhead presses into your workouts? Not sure what you should be doing every day you walk into the gym?
That’s okay! You seem like a nice person and a perfect fit for our coaching program🙂
As you can see, the basic premise of the press is pretty simple – push the bar overhead in a straight line. However, it’s actually an extremely difficult lift and a hard lift to master. Here are a few of the most common faults that we see:
1) Bar path isn’t straight:
You want the bar to go as straight upwards in as vertical a line as possible. You don’t want it to go out forward. There are a few things that typically cause this:
2) Lean too far back and create a standing incline bench press:
The lean back can be very slight, and initiated with the hips.
Don’t lean back by arching your back. Make sure to remember to squeeze your glutes and stay upright!
3) Not keeping your body tight, letting your core go weak or letting your chest round.
You need to keep your chest up the entire time, with your shoulder blades slightly contracted, as well as your core tight. When you let your core go loose, problems start to appear.
4) Looking up, instead of straight: 
You should be looking straight ahead – not up or down, throughout the entire lift.
Depending on your goals and equipment, you may opt to do a press variation of the press instead, or use one of these as an accessory to help increase your press.
If you are unsure or haven’t mastered the basic press, stick to the original. When you are ready to branch out, here are just a few to consider:
#1) The Seated Press:
This is a press that takes the legs out of the movement, as you are sitting down. In this variation, you need to have a special rack made for the lift.
You could also put an upright bench in the squat rack, or use a weight light enough to be able to get it to your shoulders using proper form.
#2) The Push Press:
This is a version of the press where instead of keeping your entire body static, you dip down and then use your hip drive to help push the bar overhead. You can do more weight this way, however, you are using more legs and less pure shoulder strength.
#3) The Jerk:
The jerk uses an explosive movement where you dip down and then as you drive the bar overhead, you drop under the bar, catching it in the overhead position. This is a much more advanced movement and is competed in the Olympics as a part of the clean and jerk.
There is a squat version:
And a split version:
“But Staci, I only have dumbbells!”
Good news – you can definitely use dumbbells for your press! Dumbbells are great because they require additional stability, but also point out imbalances between each side of your body.
Here’s a full video tutorial on how to perform the overhead press with a pair of dumbbells:
The set up is almost the same, only instead of using a rack, you will raise the dumbbell to shoulder height. Everything else should remain the same with a few small modifications:
On dumbbell presses, I like to use two different variations:
1. The Neutral Grip Press:
Instead of having the dumbbells sideways in the same direction as the barbell would be, hold them so that the weight of the dumbbell is facing forward in front of you so that your hands are facing each other. Some people also find this easier on their wrists than a standard dumbbell press. (This is a variation that can be a great complement to your standing barbell press as well.)
2. The One Arm Dumbbell Press:
Instead of pressing both arms overhead at the same time, only press one at a time. This will increase the amount of stability needed and provide an extra challenge.
First, the press is an extremely stubborn lift and it is notoriously hard to get any gains on your press, even if all other lifts are going up at a steady rate.
Expect to max out at a much lower number on your press than on other lifts – your press will max out (on average) at between 62% to 69% of your bench press, depending on if you are a novice or advanced lifter. For example, I can bench press 175 lbs, but I can only overhead press 125 lbs – this is normal, and you should expect it to be a lot lower.
Let’s discuss some other common questions:
#1) What’s the best way to increase my press?
Press is one of those lifts that in order to get your numbers to increase, you just need to press – at least once or twice a week (don’t overdo it, though, your shoulders need time to rest!). Variations of the press also will help (the one arm dumbbell press is my favorite), as well as push presses.
#2) Is using a push press “cheating”?
It’s not cheating, but it’s not a press. It should be accounted for in your programming differently than a strict press. Sometimes, you will see people do all of the reps that they can with the press, and then use the push press to get some extra reps in at the end of their workout.
#3) I am having trouble with my flexibility to get in the right position overhead. What can I do?
There are many different issues that will cause you trouble getting into the correct overhead position.
Now, we could write a 5,000-word article on mobility and still not even have enough words to touch on some of the very basic issues, but the most common one that I’ve seen is due to two things:
Both are caused by sitting at a desk and hunching over a computer all day.
If you can’t get your chest open properly, it will cause you to not only have your shoulders pulled forward, but you will struggle to get under the bar correctly. If this happens, the bar will end up too far forward, instead of right over the midline of your body.
Here are a few resources to help you with opening up your chest and helping increase your shoulder flexibility:
And don’t forget, pull-ups and rows are your friend!
#4) The bar is too heavy, but I don’t have a lighter bar, is it okay to start with dumbbells?
Absolutely – for a very long time, I used only dumbbells. Even after I developed enough strength to press the bar itself, I would warm up using dumbbells and do lighter sets with higher reps to help me gain the strength I needed to press the bar.
Our “Beginners Guide to the Gym: 6 Free Workouts” has an entire section on training with dumbbells if you’d like to learn more.
#5) How much weight should I be pressing?
On average, it is between 62% to 69% of your bench press.
HOWEVER, as we point out in our guide “How much weight should I be lifting?” we recommend that EVERYBODY start with just the bar, and perfect this movement – add weight each week when you feel ready to do so – don’t worry, you’ll get caught up to your other movements quickly enough 🙂
#6) Why is the press so much lower than all of my other numbers?
Because it’s a much harder lift! Since the press uses every muscle in your body, and your weaknesses have nowhere to hide, the number is usually much lower. Also, your shoulders just aren’t as strong as your legs 🙂
#7) Where should I fit in the overhead press into my training program?
Great question! If you are “Building Your Own Workout Routine,” then there are a few things you need to consider.
It depends on your exact training program, but for every “bench press workout”, there should be an “overhead press workout.” That doesn’t necessarily mean do them on the same day, but they should even out.
Here’s a sample 3-day workout split that we might give our Coaching Clients:
MONDAY WORKOUT:
WEDNESDAY WORKOUT:
FRIDAY WORKOUT:
Remember – your pressing movements complement each other and should be done evenly. But first and foremost, be sure to include some variation of the press in your programming.
You should now know everything you need to know about pressing weight up above your head!
All that’s left to do is…actually press some weight above your head!
If you’re looking for more guidance or instruction, I have three great next steps for you. Pick the option that aligns with your goals:
Option #1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
Option #2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.
Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating the overhead press into your training:
Download our comprehensive guide STRENGTH TRAINING 101!
Alright, your turn:
Have any other questions on how to overhead press?
What struggles are you having?
Now that you know how to put things over your head, feel free to go collect treasure and hold it up high for everyone to see!
-Staci
PS: I want to give a HUGE shout out to NF Rebel Hero of the week, Denny Hemingson: Nashville guy, Paleo eater, strength training enthusiast, and lead guitarist for Tim McGraw.
He rocked his NF shirt on The Today Show last week!
Thanks Denny for representing the Rebellion with the most badass photo ever. You win.
PPS: Be sure to check out the rest of Strength Training 101 series:
###
Photo source: Pascal: Lego OHP, Garen M. Dumbbells, Kristina Alexanderson: Stormtrooper, Stefan Baudy: Question Mark, 亞可 米米: Link, Deltoid Muscle, Seated Press Rack, Lance Cpl. Tayler P. Schwamb.
GIF source: Seated Overhead Press, Military Press, Arnold Press, Push Jerk, Split Jerk, Seated Press (Muscle)
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A special thanks to Aimee McNew at Paleohacks.com for today’s keto recipe roundup.
Trying a Whole30® can be a great way to refresh your diet or routine. If you’re already busy or overloaded with life, you might wonder how you have enough time to do even more prepping or cooking.
The Whole30 diet means doing 30 days (or longer) of a restricted version of Paleo. Any added sweeteners, even those that are Paleo, are not allowed, and neither are Paleo baked goods or alcohol. Foods like soy, dairy, grains, and other non-Paleo foods are definitely off the table. While it can feel restrictive, it’s only for a month—and it’s a great way to give yourself a dietary reset.
Going Whole30 recipes don’t have to be time-intensive or complicated. These 15 recipes are the perfect way to maximize your time in the kitchen. Even if you hate cooking, these easy Whole30 recipes are so delicious, you’ll keep eating them long after your 30 days are up.
You don’t need sugar to enjoy a Whole30 dessert. These deliciously dark chocolate truffles are a bite of silky perfection.
Silky Dark Chocolate Avocado Truffles | PaleoHacks
Dinner is a snap with this satisfying meat and veggies plate that’s ready in a half an hour!
Whole30 Easy Steak Fajitas | The Movement Menu
Simmer your own gut-healing bone broth packed with collagen to help heal the gut. It’s perfect as a warming beverage in the morning or evening.
Bone Broth | PaleoHacks
You’ll get all the protein you need in these little cups. Batch cook them for easy on-the-go snacks and meals.
Easy Whole30 Compliant Egg Cups | Sunny Sweet Days
Elevate dinner with these hassle-free zesty steak and avocado bites. With a total prep and cook time of less than 25 minutes, it’ll be the least stressful part of your day.
Chili Lime Steak Bites with Grilled Avocado | PaleoHacks
This Paleo, grain-free ramen is the perfect cup of comfort after a chaotic day. With just the perfect amount of heat, this will satisfy any takeout craving.
Whole30 Easy Ramen | The Defined Dish
Kid or adult, you won’t be able to resist these crispy chicken tenders. Pair with your favorite veggie or side salad and voilà, dinner is served.
Whole30 Chicken Tenders | Little Bits of Real Food & Real Talk
Serve these light-yet-filling turkey meatballs alongside your favorite cauliflower side for a yummy, low-carb meal.
Easy Turkey Meatballs | Fashionable Foods
Skip the takeout junk and enjoy a delicious, almost-feels-like-cheating homemade fried rice instead. It’s made with cauliflower and bacon for a hearty, simple dish.
Bacon and Broccoli Cauliflower Fried Rice | PaleoHacks
Boost your omega-3s and fight inflammation with this easy salmon salad. Pack it for a lunch your coworkers will envy!
Easy Paleo Salmon Salad Bowls | Real Simple Good
Chicken salad is the best because you can prep a big batch and eat it all week for lunch. Pair it with lettuce wraps or your favorite Whole30 crackers for an effortless meal.
Whole30 Chicken Salad | 24 Carrot Kitchen
Make taco night even better with these juicy steak fajitas made in a single cast-iron skillet.
Easy Whole30 Skillet Steak Fajitas | Do You Even Paleo
Who doesn’t love a hash for breakfast? You can enjoy any leftovers for dinner—if it lasts that long.
Whole30 Sweet Potato Hash | The Movement Menu
Prep this beefy Paleo chili ahead of time so you come home to a warm, comforting dinner.
Easy Whole30 Chili Recipe | Wicked Spatula
Enjoy this warming cinnamon granola for dessert, or add a drizzle of almond or cashew milk for a satisfying grain-free breakfast.
Easy Grain Free Cinnamon Date Granola | Paleo Gluten Free
Pasta night doesn’t have to be off the table on Whole30 thanks to this wonderful veggie noodle dish. Plus, you’re getting most of your day’s worth of veggies packed with a ton of flavor.
Light Pasta Primavera with Veggie Noodles | PaleoHacks
Whip up this easy side dish to hit that comfort food spot without sacrificing your Whole30 goals.
Easy Mashed Cauliflower | Real Food with Jessica
Thanks again to Aimee McNew from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Whole30, Primal or Primal-keto? Let us know below!
The post 17 Easy Whole30® Recipes appeared first on Mark’s Daily Apple.
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If you’ve been here for any appreciable amount of time, you know how insane my fitness routine used to be.
I used to run 10-20 miles EVERY SINGLE DAY.
A “short ride” would be 100 miles. Uphill.
Rest days? I’d rest when I was physically unable to move.
It wasn’t even a fitness routine because it was counterproductive. It didn’t make me fitter in the holistic sense. I wasn’t even very strong, mobile, or explosive. I was “fit” only in a single domain.
And, sure, I could run and bike and swim long distances faster than most, but it ruined my health as well as took a toll on my family life, my social life, my ability to play and have fun, and my happiness.
These days all those other things are just as important as my ability to churn out physical work, lift heavy things, run sprints, and maintain vitality. Turns out that I don’t have to sacrifice the former to achieve the latter. I can have it all. How?
Well, I had to make some changes, and even today I’m still making them. A new locale has contributed to this evolution, as has a new adventure. (You’ll see me doing it in the video.)
These days I’m committed to a lifestyle that maintains my sharpness, strength and mobility—what will help me continue to live an active and awesome life in the years to come. That looks a bit different than it did fifteen years ago, and it’s more rewarding than ever. Check it out….
Let me know what you think—and what changes you’re making that bring you closer to the sweet spot of strength and well-being. Have a great week, everybody.
The post How My Fitness Routine Has Evolved appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
It’s a great time in the world, isn’t it? A time where we seem to appreciate a little heft in the bum more than ever.
Whether we were moving in that direction already or not—or whether Baby Got Back or Jennifer Lopez spurred on the movement in the 90s—everywhere I go I come across women, especially, who ask me how to build a little more muscle mass plumpness in their bums.
http://www.thealternativedaily.com/
Apple cider vinegar is an ancient remedy made from fermented apple juice that has been used for thousands of years to alleviate many conditions and ailments. You’ve probably heard of apple cider vinegar for things like cleaning, soothing a sore throat, and lowering blood sugar, but did you know that it may help relieve an […]
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As the health coaching profession grows, the need for professional standards and credentials becomes more crucial. The National Board for Health & Wellness Coaching (NBHWC) has stepped in to set those standards, define what health coaches do, and offer the NBC-HWC credential to qualifying coaches. In this episode of Revolution Health Radio, I talk with Leigh-Ann Webster, the executive director of NBHWC and a board-certified health coach, about her organization and what’s next for the profession.
The post RHR: The Future of Health Coaching, with Leigh-Ann Webster appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
If you’ve been pursuing an aesthetic physique for any measure of time you’ve likely heard how important it is to dial in your training and diet. Although these are critical aspects, one topic that doesn’t receive the attention it deserves is proper recovery—specifically when it comes to sleep.
Originally Posted At: https://breakingmuscle.com/feed/rss
A never-ending debate in many sports, but especially in weightlifting, concerns when a young athlete should begin training in the discipline. There are two schools of thought in this area and now to be a good time to take a look at each one.
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For today’s edition of Dear Mark, I’m answering a few questions. First came in from an email and regards a new study showing a link between chicken eating and several types of cancers (melanoma, prostate cancer, non-Hodgkin’s lymphoma) among British adults. What do I think of the study? Second, did I really tell people not to neuter or spay their dogs? Third, can dogs take collagen powder, and if not, are there any alternatives? And last, I address a comment about early time restricted feeding.
Let’s go:
Hey Mark,
What are your thoughts on this study that showed a link between chicken consumption and cancer?
https://www.9news.com.au/national/eating-chicken-cancer-link-oxford-university-uk-study-health-news-australia-world/6944a0bd-20dc-44b9-9063-16db54cd2f7c
Okay, let’s do this.
First of all, the link wasn’t between chicken and cancer, it was between chicken and specific cancers. The specificity suggests that there may be something going on here.
Look, I love a good roasted chicken. There’s almost nothing quite like crispy chicken skin.
But today’s birds are exceedingly high in omega-6 fatty acids. Your standard battery-fed bird—which is what most people in these studies are eating—eats a diet of soybean oil, corn byproducts, and other junk high in omega-6 fats. Those dietary fats are incorporated into the animal’s tissues, which get incorporated into your dinner, which get incorporated into your body.
Most of the cancers in question have been previously and mechanistically linked to elevated omega-6 levels and/or reduced omega-3 levels.
Melanoma and other skin cancers?
One study out of Australia—land of skin cancer—found that adults with the highest serum concentrations of DHA and EPA had the least “cutaneous p53 expression.” When your skin is in danger of damage from the sun, p53 expression is upregulated to protect it. The fact that p53 expression was low suggests that the skin wasn’t in danger; the omega-3s were protecting the skin and reducing the “perceived” (and real) danger. Acute intakes of EPA reduce the inflammatory skin response to UV radiation.
One problem of excess omega-6 fats is that they crowd out DHA and EPA from the serum and cellular membranes. The more omega-6 in your diet, the less DHA and EPA you’ll have laying around to protect you from the sun.
Prostate cancer?
Anti-inflammatory omega-3 fatty acids (found in seafood and fish oil) are generally linked to lower rates of prostatic inflammation and a less carcinogenic environment; omega-6 fatty acids can trigger disease progression. A 2001 study of over 6,000 Swedish men found that the folks eating the most fish had drastically lower rates of prostate cancer than those eating the least. Another study from New Zealand found that men with the highest DHA (an omega-3 found in fish) markers slashed their prostate cancer risk by 38% compared to the men with the lowest DHA levels.
I didn’t see any solid evidence one way or the other with non-Hodgkin’s lymphoma, but omega-3 intake is linked to a lower risk. If that’s a causative connection, and excessive omega-6 is competing with your omega-3s for physiological supremacy in the body, that could increase the risk of non-Hodgkin’s lymphoma. But again, this isn’t a sure thing.
I couldn’t find the study mentioned in the article, but according to the article the scientists focused only on “meat consumption patterns.” They weren’t looking at other foods or nutrients—just what kind of meat they ate. If that’s the case, they wouldn’t have controlled for the intakes of fries and mayo and other junk foods often consumed alongside chicken.
British are eating more chicken than ever before, and they’re moving increasingly away from big family chicken meals—roasts and such—toward individual chicken meals for one—pasta and stir fries.
The fastest growing fast food in Britain is fried chicken. That’s chicken that’s been breaded in flour and fried in reused, rancid vegetable oil, then served alongside french fries and smothered in mayonnaise.
Now, I’m not going to say you should eat chicken for every meal. Red meat, fish, and eggs offer far more nutrients than chicken, and they’re much lower in omega-6 fatty acids. But I’m not going to shy away from a good roast chicken, or even a chicken chili, especially if I’m using well-raised, preferably pasture-raised chickens.
I’m sorry, are you recommending people DON”T spay/neuter their pets?!? Am I reading an article in The Onion? Is it April 1st? What the hell is going on??? Dear Bob Barker is rolling in his grave and thousands of dogs and cats will be unnecessarily euthanized today (and tomorrow, and the next day, and the next….) because there are just too many of them.
Nope, I’m just recommending that people read the literature and understand that spaying/neutering can have unwanted health effects, especially if you do it too early.
Most experts agree that fixing the dog after they’ve stopped growing is pretty safe and reduces the risk of later health issues. That to me is a good compromise.
And I’m not speaking to the masses. I’m speaking to the people reading this who are in general a reliable, conscientious bunch.
Also, a vasectomy is a good option that few people consider but more vets are offering.
Mark, would there be any harm or benefit in throwing in a scoop of collagen on top of my dog’s raw meat&veggie patty?
You could definitely do it. Just be aware that I’ve found some dogs have bad digestive responses to protein powders of any kind. A raw chicken foot will do the trick, if you’re up to trying it. I’ve also seen freeze-dried tendons in pet stores.
After a few years of IDF that had me mostly eating between noon and 8, I recently tried early time-restricted feeding (eTRF) and man it seems to work well for me. I did it under the influence of this guy’s posts: https://www.patreon.com/CaloriesProper/posts
And I learned about him from an MDA post…
Awesome.
Two things.
Yes, some people for whom intermittent fasting doesn’t seem to be working may want to switch to an early feeding system. The vast majority of people who skip meals every day are skipping breakfast. It’s easier that way, you can just have some coffee and keep trucking. But not everyone benefits from it. If that’s you, try eating breakfast (and lunch) and skipping dinner.
And yes, Bill Lagakos is a great resource. Always love his stuff, even or especially if it conflicts with something I held to be true.
Thanks for reading, everyone. If you have any more questions, drop them down below!
The post Dear Mark: Does Chicken Cause Cancer, Should You Neuter, Dog Collagen, and Skipping Dinner 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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