“Well, that’s a good question. I work with severely mentally ill people, I am now a supervisor so I am not on the “front lines” any longer. It is a challenging field with low pay (for awhile my daughter’s hazard pay at Starbucks equaled what I was getting paid as a case manager with a degree). It is emotionally draining as you attempt to help others with MAJOR problems that are repetitive and not take them on, we see people we have worked with for years die (whether from medical reasons, overdose, drugs, or murder) and have to move forward. I know we have always been the forgotten front lines because most people see mental illness as a blight on society but lately that is even more clear. My car managers pickup people in the community who are in the middle of a pyschiatric crisis and don’t know if they have been exposed, discharge from hospitals and transport home (whether they have been exposed or not, de escalate them and keep them in the room with us, again not knowing if they are exposed or not. We are the forgotten front lines.
But have I heard from anyone anything negative? No, because for some reason or other we have something inside us thay wants to attempt to ensure the most vulnerable are cared for…why? I have no $%^#% idea sometimes because we mainly get treated bad and get blamed for everything that goes wrong. But then…you have the few people who tell you ‘thank you for just being there, you make a difference ‘…and that is why we go forward”
– Thank you for just being there, Jasmine. You make a difference.
What is the impact of alcohol on your health? Check out this article for 15 effects of excessive drinking and four benefits of moderate alcohol consumption.
What is the impact of alcohol on your health? Check out this article for 15 effects of excessive drinking and four benefits of moderate alcohol consumption.
Are you sitting more than usual? Does your job require you to sit at a desk for long periods? If you answered yes to either of these questions, it is essential to know that research has found that sitting for long periods can harm your health. There is, however, one thing that you can do […]
Hi folks, welcome back for another edition of Ask a Health Coach. Today, Erin discusses how trusting your instincts might just be your best bet during these uncertain times, how finding your ‘why’ can help you stick with long-term goals, and the one thing you need to do to change bad habits for good. Got more questions? Keep them coming in the MDA Facebook Group or down below in the comments.
“I’ve definitely felt the pressure of having more time on my hands lately. Everywhere I turn I’m hearing people say, ‘what will you do during the quarantine?’ And ‘how will you come out of this better?’ What’s your take on all of this?” – Andrea
From my perspective, there are just as many people shouting “MAKE YOURSELF BETTER!” as there are “TAKE IT EASY ON YOURSELF.” Honestly, I’m team DO WHATEVER THE HECK FEELS RIGHT FOR YOU.
We all have a new normal right now, even those of us who are used to doing the work-from-home thing. Your new routine might have you feeling unproductive, fearful, or totally out of it. Or it might have you living your best life 1 enjoying extra hours of glorious sleep, a reinvigorated sense of creativity, or desire to learn.
I can’t say exactly what camp you’ll be in, because how one person responds to change isn’t the same as the next person. That’s the beauty of humans. We’re all different. And how we cope with uncertain times, new schedules, and strategizing on how to score a 4-pack of toilet paper is different too.
TP jokes aside, I’d check in with yourself to see if you’re using your situation as an excuse or an opportunity. People tend to see themselves as victims 2or as empowered, which influences everyday behaviors, from what kind of groceries you put in your online shopping cart to how you interpret someone’s comment on Instagram.
If you’re thinking things like, “What if I can’t do it?”, “I’ll never be as good” or “Why bother?”, there’s a good chance you’re in the fear-based victim camp. Asking “What can I learn?”, “What excites me? or “How can this improve my life?” are signs you’re looking at your situation through an empowered, opportunistic lens.
See the difference?
So, if your days are spent lounging on the couch, it could be that you’re afraid of taking action. Or it could be that extra hours of relaxing with a funny movie or a good book you’ve been dying to read for 5 years is exactly what you need.
Only you know which is right. Not your online friends, your real friends, or your family on the other side of the country. You don’t need the pressure of keeping up with the overachievers or self-care advocates of the world who are unintentionally making you feel guilty for all the things you are or aren’t doing.
What you do need is self-compassion and a little clarity.
I don’t want you to look back a few years (or a few months) down the road and remember that you spent way too much time stewing over whether or not you should have taught yourself Spanish during self-isolation, tried to get washboard abs, or perfected a paleo banana bread recipe. It won’t matter. Seriously.
What will matter is the time you spent trusting yourself and not worrying about what other people think. Trust yourself and the rest will follow.
Stephen asked:
“Whenever I decide I’m ready to make changes to my diet, it never lasts more than a few weeks. Any advice for someone who chronically falls short when it comes to long-term goals?”
Let me ask you this: Do you really want to make changes to your diet? I know you say you do, but saying and believing are two entirely different things. Whenever I start working with a client, we spend significant time uncovering their ‘why’ — their real, deep-down reasons and motivations for wanting to make a change. It’s not just my approach either. Everyone from executives to athletes believes that uncovering your why 3 is one of the key elements of success.
If you haven’t done an exercise like this, I highly recommend it. My go-to method is called Why-By-Five. Basically, it’s an exercise that helps you get in touch with your true motivating factors for change. And all you have to do is ask yourself ‘Why’ five times.
· Why is this change important to you? Think about why you want to lose fat or become more metabolically flexible. What is your current situation preventing you from doing?
· Why does that matter? What would be possible if you made those changes? Would you be less hangry, less achy, or have fewer cravings?
· Why is that important? Maybe you’re sick of feeling that low blood sugar crash or getting lectured by your physician or buying pants in a bigger size. Only you know why this is important to you.
· Why would that be great to achieve? Visualize yourself reaching your goal. Imagine all the things you’d be capable of doing.
· Why? Seriously, why? Is it to prove that you can stick with something once and for all? Or reverse the clock and be a bad ass into your 70’s? There’s no wrong answer as long as it resonates with you.
“I have lots of bad habits around sleep and hitting the snooze button. What’s your number one piece of advice relating to breaking bad habits and developing good ones?” -Eric
I would say pick ONE habit and go from there. Our society is so ‘all-or-nothing’ and frankly, it pisses me off. It’s either sleep ‘til noon followed by a Frappuccino and a fritter…or get up at the crack of dawn for a fasted 6-mile run.
Listen, you’ve probably had these habits for years. And changing them all at the same time is a recipe for disaster. (Just a side note here: some people do really well by changing everything at once, but since you’re struggling, I’m guessing you’re not one of those people. Sorry, Eric. I’m not either, if it makes you feel any better.)
Like I mentioned, instead of focusing on breaking all of your bad habits, the key here is to focus on one thing you want to change. If you’ve ever read the book, Atomic Habits, you know there’s a science to this stuff. It doesn’t matter if you’re trying to go to bed earlier or trying to wake up earlier, behavior change requires a strategy. Say your goal is to stop smashing the snooze button. What’s one thing you can do to refrain from doing that?
How about putting your alarm in the next room with the volume up really loud? You’d literally have to get out of bed to shut the damn thing off!
You might also want to work with an accountability partner, which is what I’m doing right now. Truth be told, I’m a snooze button pusher too. At least I was until I decided that having an awesome relaxing morning routine (tea, journaling, reading, staring out the window serenely) was more exciting to me than lazily lounging in bed for far too long. Now my accountability partner and I text each other at 5:15 every morning to make sure we’re up.
For you, I’d see if there’s someone in your circle of friends who has the same goal as you do and partner up. That way you’ll be helping someone else break their bad habit too.
Paleo and intermittent fasting (IF) go together naturally. Read on to learn how IF is in tune with ancestral health, how to implement IF while Paleo, and troubleshooting tips.
We are currently living through extremely stressful times.
If you find yourself responding by “stress eating,” know that you are not alone.
One of the top issues faced by clients in our 1-on-1 Online Coaching Program is emotional or stress eating. With the eruption of the pandemic, these episodes have only increased.
Today, we’re going to show you exactly how we address emotional eating with our clients, including when it’s – GASP – actually okay to stress eat.
Justin covers three important lessons I want to highlight, but before we do that, we should ask ourselves a question:
“What exactly is stress eating?”
Stress eating is consuming food in response to negative emotions like fear, anger, or sadness.
When we stress eat, food is being used to solve a problem. Now, unless we’re actually hungry, it’s likely a problem that food itself isn’t meant to solve.
That’s stress or emotional eating.
Here’s what compounds the whole problem:stress eating itself can make us feel guilty. We often feel terrible once our spoon hits the bottom of the pint of ice cream.
This can drive more negative emotions, which can trigger even more stress eating.
And the pattern continues.
We’ll talk about ways to break this cycle in a moment, but before we do, we need to create some tools to identify it in the first place.
What Causes Stress Eating? (Lesson #1: Playing Detective)
You may have been surprised in our video above when Coach Justin gives permission to stress eat.
Countertintuitive and seemingly counterproductive, I know. But this is going to be important for two reasons.
First: we need to curb the guilty feelings about stress or emotional eating.
I started this guide off by highlighting the frequency of stress eating amongst our Online Coaching clients.
You are not the only one struggling with this.
Most humans do.
And robots with human-like emotions and taste buds
We’ll come back to this idea again, because ending the shame of emotional eating will be critical for moving forward.
Second: allowing ourselves to stress eat will help us learn why we do it.
We’re going to be playing detective here, to see if we can piece apart your actions and routines.
At the end of the day, our lives are a cumulation of habits. Stress eating is one such habit.
So let’s learn about it!
To do so, we’re gonna need to record some Emotional Eating Notes.
During an episode of stress eating, it’s important to ask ourselves:
What am I doing?
What am I feeling? (Both physically and emotionally)
What am I thinking about?
What time is it?
Where am I?
Who am I with?
Ideally, we’ll start to ask yourself these questions:
An hour or two before the eating episode
Right before it
During it
Right after it
The purpose of these Emotional Eating Notes?
To look for patterns!
Perhaps you’ll notice some of the following:
“After my recent Tuesday morning conference call, when I got grilled by my company’s leadership, I grabbed some chocolate chip cookies. This happened the week before too.”
“Around 2pm, when I get the ‘afternoon slumps,’ I normally grab a Coca-Cola. This little boost gets me through the end of the day. This is almost a daily practice.”
“Last Sunday evening, when thinking about the start of the workweek, I had a couple glasses of wine. When looking back at my notes, this takes place at the end of most weekends.”
We’re looking for patterns to help us understand what drives our stress eating.
The most important thing about this process: withholding judgment.
We’re looking at our notes for clues into our psyche. Whatever we captured is okay.
If you order pizza every Thursday after talking with your overbearing mom (of course, she means well), step one is to recognize it.
Oftentimes, this awareness step alone can help shift behavior. “Oh, I’m reaching for a beer like I normally do after ending my workday. Typical Me.”
After creating some notes on what spurs our emotional eating, it’s time to think about some alternatives for coping with stress.
How Do I Stop Mindless Eating? (Lesson #2: The Stress Response Menu)
After documenting what sets off our stress eating, we need to formulate a plan on what to do when our anxiety rises.
That means it’s time to build a…
Stress Response Menu!
Our Stress Response Menu will be a list of actions or activities you can do to de-stress outside of eating.
Ideally, you’ll do them before an eating episode, but they can be done during or after the fact too.
In other words, if you only realized you were stress eating when your hand reaches the bottom of the Doritos bag, no problem, you can do your stress response activity right then.
The purpose of the Stress Response Menu is to reward yourself with a small moment of self-love, whenever your anxiety levels are too much.
Here are some ideas for activities to place on your Stress Response Menu:
Close your eyes and take five deep breaths (Coach Justin’s go-to move)
Just make sure it’s something you won’t dread doing.
A combination of a “de-stressor” and a “reward.”
This is important, as Coach Justin mentions that many of his clients only reward themselves with food. The self-love they practice only takes place in the kitchen.
Our menu above will help us develop some more options, not solely based on food.
To make the most of your Stress Response Menu:
#1) Make the activities short and easy.
You should feel confident that you can do every item on your list. So avoid activities that will take longer than 10 minutes to complete.
If you’re going to journal when stressed, keep your diary open on your work desk.
If you’re going to drink water before any emotional eating, keep your full glass near you.
If you’re going to take a short walk, keep your kicks near the door.
Don’t set yourself up for failure by picking overly complicated or burdensome activities.
#2) Place your Stress Response Menu somewhere visible.
Once you make your list, print it out and place it in your kitchen or pantry (or wherever you typically stress eat).
You could also write out a couple of your favorite activities and attach them to your refrigerator.
If it’s right in front of you, it’ll be harder to ignore (however, it’s okay to ignore it from time to time, as we aren’t striving for perfection).
Just please don’t write it and then stick the list in the junk drawer that opens to another dimension.
You never can find anything in that drawer.
#3)Track your usage of the Stress Response Menu.
This will help us in two ways:
First, by tracking your usage, you’ll start to feel better about using the SRM. You’ll see an accumulation of all the times you successfully deployed a stress response, helping you visualize the momentum you’re building.
Second, the data will help you understand your patterns of emotional eating. Maybe five deep breaths steered you away from ice cream but the large glass of water did not. You can then use this information to update and revise your response plan.
For the first point, Coach Justin has his clients keep a “Jar of Awesome.”
Every time they have a small win in the day, like taking five deep breaths instead of chugging soda, they place a marble or small token in a jar. After a while, the jar will have a decent amount of marbles or “small wins” in it.
This will then stand as a visual reminder of all the progress being made, proof of their ongoing wins.
How Common Is Stress Eating? (Lesson #3: Learning Self-Compassion)
The American Psychological Association has found that about a third of Americans respond to stress with food.[1]
This research was done BEFORE COVID-19 threw the world into chaos.
So if you find yourself binging in response to the stress of our global pandemic, know that you are not alone here.
Our coaching clients, and the NF Coaches themselves, have all found themselves turning to food and alcohol for comfort during quarantine.
Heck, recently I mindlessly devoured an entire tub of Animal Crackers too. It was only when the bag was gone did I understand what just happened.
Many of us, even fitness “experts,” are prone to stress eating.
Now, don’t take this as a free pass to stress eat.
If the behavior goes against your goals, it’s something we want to work towards improving.
But there’s a reason they call it “comfort food.” Food can often be used to make us happier, pandemic or no pandemic.
And we’re all emotional bags of meat of this floating hunk of space rock, and we’re doing the best we can.
So give yourself a bit of a break, my friend.
You’re here, you’re reading, and you’re trying. That’s great!
This will bring me to my last point with our handy guide:
Is It Okay to Stress Eat? (Next Steps)
There are times when food is the perfect response to stress.
It’s something Coach Justin mentions in his video.
“Stress eating” might be appropriate if:
After a long workday, a glass of wine with cheese helps you unwind.
To celebrate the coming of the weekend, you have an ice cream party on Friday night.
The week already seems long, and it just started, “Taco Tuesday” might help you survive until Friday.
The important thing here?
“We are making a choice.”
We are choosing to deal with stress or anxiety with food. By making it an intentional activity, we can remove the guilt around emotional eating.
Food can be fine as a reward, as long as it’s us controlling the behavior, and not the food itself.
In addition, if we can recognize the action (or plan for it), we can then adjust our calories before and after and not go off the rails.
If it seems like you aren’t quite there yet, start with your Emotional Eating Notes and your Stress Response Menu.
Even just the process of taking notes on specific episodes of stress eating may be enough to slow down the behavior.
Remember, no matter what happens:
You are not a bad person if you stress eat.
You are not a bad person if you forget to take notes.
You are not a bad person if you ignore your Stress Response Menu.
You are not a bad person (unless you’re a Death Eater, but come on, you know what side you’re on).
If you need any help along the way, we are here for you.
We have three specific paths to continue with Nerd Fitness:
#1) Our Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
As I said before, “stress eating” is the number one issued faced by our coaching clients, so we know exactly how to help recognize and address the habit.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you:
#2) Liked the video we showed in today’s guide? Want to watch more like them live and get your questions answered? Join Nerd Fitness Prime!
Nerd Fitness Prime is our premium membership program that contains live-streamed workouts with NF Coaches, a supportive online community (with many like minded people dealing with “emotional eating”), group challenges, and much more!
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 Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
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Alright, I want to hear from you:
Have you been stress eating more with the outbreak of COVID-19?
Do you have any tips or tricks to interrupt the pattern?
For decades, the health community had written off collagen as a “useless” protein. It wasn’t essential, in that it contained no amino acids you couldn’t make yourself. It didn’t contribute directly to muscle protein synthesis, so the bodybuilders weren’t interested. In all my years running marathons and then competing in triathlon at an elite level, no one talked about collagen. It was completely ignored, especially after the rash of collagen-based “liquid diets” ended up with a lot of people dead or in the hospital.1
But you know my bias is to look at things from the perspective of human evolution and ancestral environments. And there is a ton of collagen on your average land animal. Close to half the weight of a cow is “other stuff”—bones, skin, tendons, cartilage, and other collagenous material. Most meat eaters these days might be throwing that stuff away, if they even encounter it, but humans for hundreds of thousands of years ate every last bit of that animal. Even as recent as your grandmother’s generation, utilizing every last collagenous bit of an animal to make soups, stocks, and stews was standard practice. This was the evolutionary environment of the ancient meat-eating human: rich in collagen.
There is strong evidence that humans are meant to eat the meat and the bones, skin, and sinew. That we function best when we eat the amino acids in muscle meat and the amino acids in collagenous materials. That the more muscle meat we eat, the more collagen we require. That we live longer, live healthier, and look and move better with plenty of collagen in our diets.
First, I’m going to tell you why collagen is so essential.
The collagen question is a complicated one. The benefits are both “superficial” and deep. Most people know about its effects on skin and joints, but there are also “deeper” reasons to eat more collagen, including conferring longevity and protection from disease.
Glycine to Link Other Amino Acids
Collagen is the single greatest source of glycine in the human diet. Glycine is an interesting amino acid. It’s conditionally essential, meaning we can make it in-house but certain situations render it essential. What are these conditions and why is glycine so important?
Basic Physiological Requirements
We simply can’t make enough glycine to cover our basic daily needs. The average person needs 10 grams of glycine to cover all the physiological requirements. The average person makes 3 grams every day and gets 1.5-3 grams from their diet, leaving a glycine deficit of 4-5.5 grams per day.2 Collagen is about 1/3 glycine, so a 12 gram serving of collagen—about a heaping scoop of collagen peptides—will give you the glycine you need to fill the gap. Some people will need a bit more, some a bit less. But almost everyone needs some.
As I mentioned earlier, meat comes packaged with collagen in natural settings. You kill a deer, you get a lot of meat and a lot of skin, connective tissue, cartilage, tendons, and bones. And you eat all of it. These have different amino acid profiles. Meat contains a lot of methionine. Collagen contains a lot of glycine. Animal studies confirm that the more methionine an animal eats, the shorter their lifespan—unless they balance it out with glycine.3
Human studies suggest this, too.
In one study, the relationship between red meat and diabetes was abolished after controlling for low-glycine status. People with low glycine levels and high meat intakes were more likely to have diabetes, while people with higher glycine levels could have higher meat intakes without any issues.4
In another study, low circulating levels of glycine predicted diabetes risk.5
Meanwhile, high levels of glycine predict normal blood sugar control.6
In fact, low glycine comes before diabetes onset, suggesting causation.7
Low glycine levels are also common in patients with chronic kidney disease.8
High levels of glycine even predict higher physical activity in women.9
These are observational studies and cannot prove causation. But the trend is consistent, with higher levels of glycine being linked to better health and lower levels being linked to worse health across a broad range of conditions.
Meat is incredibly healthy and has been a vital part of the human diet for hundreds of thousands of years, but it’s possible that the way most people eat meat in developed countries—eating chicken breasts over chicken wings and skin, lean steak over oxtails and shanks, muscle meat over bones, skin, and tendons—is unhealthy. Increasing your collagen, then, could balance out the meat intake by providing ample glycine.
Collagen to Support Sleep
A great sleep remedy I’ll incorporate when I really want to knock out fast is a cup of bone broth with extra collagen or gelatin added. About midway through drinking it, I’ll start feeling sleepy. But why? What’s going on?
Once again, glycine is doing the lion’s share of the work here.
It enhances production of serotonin, a necessary precursor for the sleep hormone melatonin.10
It drops body temperature when taken at night, which improves sleep quality.11
It improves subjective sleep quality; people feel like they get a better night’s sleep after taking 3 grams of glycine before bed.
More importantly, it improves objective sleep quality; people perform better the next day after taking 3 grams of glycine the night before.12
These studies used isolated glycine, but I much prefer using collagen.
Collagen and Skin Elasticity
Your skin is made of collagen. To maintain its elasticity and stave off wrinkling, we must provide the foundational substrates for collagen synthesis and deposition. That’s, well, collagen and two of its most prominent constituent amino acids: glycine and proline.
The beneficial effects of collagen supplementation on skin health are well-documented:
2.5 grams of collagen per day for 8 weeks reduced eye wrinkling by 20% and increased skin elastin (a skin protein that does exactly what it sounds like—provides elasticity) by 18%, an effect that persisted for one month following cessation of the supplement.13
1 gram of a chicken sternum cartilage collagen extract per day reduced wrinkling by 13% and skin dryness by 76% while increasing collagen deposition by over 6%.14
6 months of collagen supplementation even reduced the appearance of cellulite.15
Now, in case you’re thinking skin appearance is a superficial benefit, consider that how old your face appears is one of the better predictors of your overall health.16 The quality of the collagen in your skin is a window to the quality of your internal collagen—your joints, your fascia, your other tissues. Improve one and the rest will follow.
Joints are Comprised of Collagen
Just like skin, your joints are made of collagen. Just like taking collagen can improve your skin, taking collagen can improve your joints—especially if there’s a problem.
In athletes complaining about joint pain, taking collagen hydrolysate supplements reduced pain.17
In osteoarthritis patients, a collagen supplement reduced pain scores and improved walking ability.18
Taking or eating collagen is low-hanging fruit for anyone with joint pain.
Collagen for Performance
Even the old claims about collagen being useless for muscle gain and gym performance are falling apart. Growing evidence shows that collagen can be protein-sparing; by providing extra “non-essential” amino acids, it allows you to utilize the essential amino acids for more important, performance-related processes. For instance, in resistance training seniors, taking collagen supplements (and collagen alone; no whey or anything else) increases the anabolic response to lifting.19
Taken pre-workout along with 50 mg of vitamin C, 15 grams of collagen can actually improve the performance of your tendons by increasing collagen deposition and remodeling. We usually think of building muscle from our training, but with collagen, you can build connective tissue too.20 I actually used this same protocol to heal my own Achilles injury several years ago.
And if you use collagen to improve the quality of your sleep, your mental performance will also improve.
Accelerating Healing with Collagen
Most traumatic injuries involve damage to the connective tissue, skin, or fascia. Since we have good evidence that collagen supplementation speeds up healing time in ulcer patients and topical collagen can improve wound healing when added to dressings, and we know that pre-workout collagen can increase collagen deposition in tendons, it’s a safe bet that taking extra collagen can also speed up the healing time from any wound or trauma that requires the laying down of new collagen.2122
Best Collagen Sources: Foods and Supplements
Although getting hold of and consuming an entire animal is probably the ideal, optimal way to get the collagen you need, supplemental collagen is an easier alternative for most people that’s about as effective.
Eat gelatinous meats. Many meats are low in collagen, but not all. Shanks, necks, feet, cheeks, oxtails, ribs, and all the other cuts that take extra time in the slow cooker to become tender are high in collagen. Favor these meats instead of yet another chicken breast.
Clean your bones. You know those crunchy caps at the end of chicken drumsticks? That’s cartilage, a big whopping dose of concentrated collagen. Eat it. Or those stringy tendons and sinew attached to the ends? Eat those too.
Eat skin. Skin is almost pure collagen. Chicharrones or pork rinds are the most widely available way to eat skin. If you ever get your hands on pork belly with the skin on, this is the way to cook it so that the meat is fall-apart tender and the skin is crunchy and delectable (and full of collagen).
Drink bone broth. Bone broth is trendy right now, and for good reason; it’s a rich source of collagen. Bone broth is simple to make but takes valuable time. If you can’t do it yourself, there’s a budding bone broth industry more than willing to ship frozen or shelf-stable broth to your door.
Use powdered gelatin. I always keep a can around for cooking. My favorite use is a quick 10-minute Thai curry: toast the spices and curry powder in coconut oil, add coconut milk, reduce, and whisk in a couple tablespoons of gelatin powder to obtain the desired texture and mouth feel. Delicious and a huge dose of collagen. You can also add powdered gelatin to pan sauces to replicate the use of demi glace, or even make healthy jello out of herbal/green tea/coffee with non-caloric sweetener.
Use collagen hydrolysate. Several years back, I suffered an injury to my Achilles tendon. I’d already been eating gelatinous meats and drinking broth, but I really wanted to step up my collagen intake. I was moved to create my own collagen powder with 20 grams of collagen protein (more collagen than 2 cups of bone broth) per serving. Eating 20-40 grams of supplemental collagen per day fixed my Achilles right up.
Eat Primal Kitchen bars. Each Primal Kitchen® collagen bar contains 7.5 grams of pure collagen from grass-fed cows (it’s what gives the bar its unctuous chewiness). With collagen being about 33% glycine, that’s almost 2.5 grams of glycine in each one—almost enough to satisfy those 3 grams used to improve sleep quality and reduce joint pain in studies.
Bone broth, chicharrones, tendon stew, gelatin, collagen powder—I don’t care how you get it, just get it. Collagen is non-negotiable.
That’s it for today, folks. How do you get your collagen? How much do you take or eat a day?
Originally Posted At: https://breakingmuscle.com/feed/rss
What can you do to make the commitment to yourself and muster up the discipline necessary to accomplish your goals?
The basic mechanics of weight loss are simple—calories in need to be less than calories out. You have to eat less than you expend. Yes, the foods you eat, metabolic output, hormone status, stress, digestion, and genetics all play a role as well. However, you will never know if those are even an issue if you don’t first put in an actual effort. Chances are if you stick to the basics, you’re going to see improvement.
If you have not heard of this valuable oil, it is time that you learned. Argan oil is an edible oil that comes from the kernels of the Argania spinosa fruit. Argan trees are rare and only thrive in desert-like conditions in Morocco where they live for up to 450 years. First used for culinary […]
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The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
“I’ve definitely felt the pressure of having more time on my hands lately. Everywhere I turn I’m hearing people say, ‘what will you do during the quarantine?’ And ‘how will you come out of this better?’ What’s your take on all of this?” – Andrea
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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But have I heard from anyone anything negative? No, because for some reason or other we have something inside us thay wants to attempt to ensure the most vulnerable are cared for…why? I have no $%^#% idea sometimes because we mainly get treated bad and get blamed for everything that goes wrong. But then…you have the few people who tell you ‘thank you for just being there, you make a difference ‘…and that is why we go forward”