http://www.thealternativedaily.com/
You’ve been diagnosed with coronavirus. Now what? Can you take antibiotics? What about an antiviral? It’s all so confusing…But to unravel the misconceptions, you’ll need to understand the difference between a bacterial infection and a viral infection. You’ll also need to keep in mind that antibiotics will never be antivirals, and antivirals will never be […]
http://www.marksdailyapple.com/
When most people worry about getting old, they focus on the obvious degenerative diseases like diabetes and cancer and Alzheimer’s or the catastrophic health emergencies that can occur, like strokes or heart attacks. They think about the melange of medicines they might have to take, the panicked rush to the ER in the dead of night, the slow but unmistakable descent into painful oblivion. But one of the deadliest health conditions afflicting older adults is also one of the most silent and unknown: sarcopenia, or the degeneration and loss of muscle mass and strength.
People just don’t think about losing muscle mass and strength as they get older. If they do, they assume it’s just part of the aging process. They figure it’s unavoidable, because, after all, everyone around them just gets weaker and more decrepit as they age. It’s one of those “inevitabilities” that you “just have to accept.”
Screw that.
Muscle loss is not your destiny. You don’t have to sit there and take it. In fact, sitting there and taking it is the single best way to get sarcopenia; standing up and fighting is the single best way to avoid it. Plus, taking the necessary steps to mitigate or even prevent sarcopenia will help prevent all those other age-related maladies I mentioned in the opening paragraph.
Sarcopenia the specific condition is linked to a number of poor health outcomes:1
Muscle itself is a powerful endocrine organ, emitting hormonal messages that regulate metabolism, inflammation, and overall function.
Muscle also provides a metabolic reservoir for support and recovery from physical trauma—injuries, wounds, damage to our tissues. When muscle mass drops to extremely low levels, it means you’re not only more likely to be hospitalized, you’re more likely to never make it out of that hospital bed.
Worse still, sarcopenia isn’t just loss of muscle2:
The European Working Group diagnoses sarcopenia if you have two of three conditions:3
Even if you don’t have full-blown sarcopenia, you may have “pre-sarcopenia.” Millions of people are walking around (or, rather, shuffling around) with lower-than-ideal muscle mass and strength. Today’s post applies to them, too.
So whether you’re looking at the clinical condition or simply the reduction in muscle mass and strength, you must stave off sarcopenia if you hope to live a healthy, happy, productive life.
Let’s be clear about something. Sarcopenia is usually “age-related,” but it doesn’t have to be. Sarcopenia is any muscle loss or degeneration resulting from disuse. Immobility—wearing a cast, being on bed rest, leading a totally sedentary life—can trigger sarcopenia too. “Age-related” sarcopenia also ultimately comes down to disuse; the age thing makes the effect stronger.
This is good news. If immobility causes sarcopenia, mobility should help prevent it. If disuse of the muscles causes muscle wasting, use of them will prevent it. These are all within your grasp.
Okay, so how do you fight it?
Strength training has to come first because it’s the direct refutation of sarcopenia’s pull. When you contradict gravity, your muscles do work and sarcopenia loses. When you acquiesce to gravity, your muscles do nothing and sarcopenia wins.
Many studies show that seniors can actually gain and not just maintain lean mass through resistance training:
If senior citizens can build muscle by lifting heavy things, sarcopenia doesn’t stand a chance.
Seniors have poorer “protein efficiency” than the general population. To get the same amount of muscle protein synthesis, they need to eat a lot more protein than younger people. Recent studies indicate that a protein intake of at least 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance.8 Even more may be needed, since attaining nitrogen balance isn’t necessarily optimal. In studies where they compare resistance training seniors who eat extra protein with resistance training seniors who don’t, only the seniors eating extra protein gain muscle mass.9
Make sure the protein you eat is primarily animal-based. Foods like meat, whey protein, eggs, and dairy are all far more effective at promoting muscle protein synthesis then plant-based sources of protein.
Vitamin D is vital for fighting sarcopenia. Assuming you’re deficient in it, and many older people are, taking it boosts testosterone production and improves sarcopenia outcomes—particularly in women.1011
Sunlight is also vital for the increased nitric oxide production, which tends to plummet in and contribute to sarcopenia by impairing muscle protein synthesis.12
Normally I’d favor just sunlight, but the potential for impaired vitamin D production in older adults makes supplementation plus sun a wise choice.
For older men, low testosterone is a huge risk factor for sarcopenia. Inadequate testosterone makes building and retaining lean muscle mass harder than it should be, so even if you strength train and eat extra protein to fight sarcopenia, you get subpar results. Optimize your T levels, whether through natural means or, if required, supplemental.13
Women need testosterone too, in lower amounts, so it’s a good idea to check levels. In older women, using hormone replacement therapy is also linked to a lower risk of sarcopenia.14
Patients with sarcopenia tend to have higher baseline levels of inflammation.15 In older women, for example, higher levels of the inflammatory cytokine IL-6, was linked to reduced strength and walking speed.16
Eat plenty of seafood and fish oil while avoiding seed oils to balance out your inflammatory precursors.
Recover from your workouts with adequate protein and calories and fat.
Don’t overeat too much. Not only is overeating on a regular basis inflammatory, it can increase intramuscular levels of fat in the muscles which degrade their function and exacerbate the sarcopenia.
For years, researchers assumed the causality went sarcopenia—->obesity. Makes sense on some level. The weaker and more frail you are, the less you’re able to get enough physical activity to stay fit and trim. But the latest research suggests the causality runs the other way: excess adipose tissue secretes inflammatory adipokines which impair muscle function and structure.17 Obesity causing sarcopenia is looking a lot more likely.
The biggest drops typically start after age 50, with strength and muscle mass declining by 1-2% annually thereafter. What you don’t want to do is wait until you’re 50 years old to start trying to counteract the sarcopenia. You want to go into middle age with as much muscle as you can build so that you’re starting your “decline” (if it even happens) from a higher baseline.
Do everything I suggest before it becomes a problem.
That’s about it for today, folks. Follow these recommendations and you should reduce your chance of developing sarcopenia. And if you already have it, following them becomes even more crucial—as long as you check things over with your doctor first, of course.
Take care, everyone. Let me know down below if you have any experience dealing with sarcopenia. If so, what worked? What didn’t?
Have a great week.
References
The post What Is Sarcopenia and How Can You Defeat It? appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
Just like food, it’s important to read the ingredients of all our skincare products. Our skin is extremely absorbent, and anything we put on it enters our bloodstream. This is especially true when it comes to sunscreen; we apply it generously all over our faces and bodies and reapply often. When you believe you’re protecting […]
http://www.marksdailyapple.com/
“Love the skin you’re in,” so the saying goes. Sometimes that’s easier said than done. Skin conditions, ranging from mildly irritating to painfully debilitating, are ubiquitous nowadays. Even mild-to-moderate symptoms can take a serious physical and emotional toll.
I started thinking about skin the other day after a bout of nostalgia had me revisiting old reader success stories. Going through the archives, I was reminded how many readers reported that their acne, psoriasis, eczema, and other skin conditions were “miraculously” resolved after going Primal.
I’m not surprised. I’ve always believed that there is a deep connection between skin health, gut health, and inflammation. The Primal Blueprint is designed to support a diverse, well-balanced microbiome, reduce chronic inflammation, and provide epigenetic signals that optimize health. It makes sense that clearer skin would be one of the benefits.
As I perused the success stories, it occurred to me that it’s been a while since we talked about skin issues here. Today I’m going to cover three of the most common, along with some alternative (non-pharmaceutical) approaches to approaching them. Don’t get me wrong. I’m not judging anyone for opting for pharmaceutical options. However, many conventional treatments—antibiotics, oral steroids, hormonal birth control pills, and isotretinoin (sold with brand name Accutane)—have serious, sometimes downright scary, side effects.
Given that, I know many of my readers are interested in diet and lifestyle interventions that might help. They won’t fix all your skin issues, but they’re bound to improve some aspects of your life, even if your skin doesn’t clear up completely.
Acne is widespread among adolescents and adults. The most common form of acne is acne vulgaris. You’re undoubtedly familiar with the characteristic whiteheads and blackheads usually found on the face, chest, back, and shoulders. Cystic and nodular acne are severe types of acne vulgaris involve large, deep, painful blemishes that take longer to heal.
Acne doesn’t have a single root cause. Sebum (oil) production, pore blockage, bacteria (Propionibacterium acnes), and inflammation each contribute. Androgens increase sebum production, and hormonal changes due to puberty, menstruation, pregnancy, PCOS, or menopause often lead to outbreaks.
As common as these skin issues are today, they are not an inevitable part of the human condition. Grandfather of the ancestral health movement Loren Cordain asserts that acne is basically unheard of in traditional-living societies.1 This strongly suggests that modern lifestyle factors that affect epigenetics, inflammation, and hormones, underlie much of what we see today.
Because acne is multifactorial, there is no single magic pill for acne. Sufferers may try a variety of topical, pharmaceutical, and lifestyle interventions before (hopefully) finding the key that works for them. It can take trial and error, luck, and time. There are also a lot of old wives’ tales that send people down all sorts of rabbit holes looking for answers. Many fall into the category of “can’t hurt, might help.” A few are actually backed by science:
Many supposed dietary causes of acne aren’t substantiated by research. (Chocolate doesn’t seem to cause acne, thankfully.) However, the American Academy of Dermotology (AAD) agrees that two factors matter:2
Both observational and experimental studies link greater intake of high-glycemic carbohydrates to more frequent and more severe acne symptoms. For some people, acne is significantly improved simply by lowering the glycemic load of their diet.
High-glycemic load diets probably promote acne through several metabolic pathways, including by stimulating insulinlike growth factor 1 (IGF-1) and androgen.3 4 Acne sufferers would do well to moderate their carb intake, especially high-glycemic carbs. The good news is that if you’re already eating a Primal-aligned diet, you’ve probably greatly cut down your glycemic load by removing grains and added sugars, as well as legumes. Fruit can also carry a heft wallop.
The AAD recommends that acne sufferers limit dairy intake.5 The available data is observational, so take it for what it’s worth. Still, a recent meta-analysis found that folks who drink more milk are more prone to acne. There was no significant relationship for cheese or yogurt consumption.6 This jibes with tons of anecdotal evidence from people who report significant relief from acne symptoms when they cut out dairy.
I can’t tell you how many readers have confided they struggled for years, even decades, with acne before switching to a Primal diet and finally getting relief. Many of them have traced their problem back to gluten. Some are particularly affected by dairy, others by soy. Occasionally, random food sensitivities are the issue.
Despite the preponderance of anecdotal evidence, there is a glaring lack of scientific studies on food sensitivities and acne, so the link remains somewhat controversial. No matter. This is one of those cases where proof is in the pudding as far as I’m concerned.
If you are suffering from stubborn acne, consider what foods may be triggering for you. Start with the usual suspects. Track your symptoms and see if you can spot any patterns. When you identify likely culprits, try eliminating them for a few weeks and see what happens with your skin.
First things first, look at your gut health. There is a strong gut-skin connection.7 Addressing underlying gut health issues, as well as supplementing with probiotics (Lactobacillus and Bifidobacteria), can reduce acne.8 You have nothing to lose by adding sauerkraut or kimchi to your meals. If you’re not sensitive to dairy, try kefir, one of my favorite sources of probiotics. You can even try doing a yogurt mask since topical probiotic treatments could be beneficial.
Supplementing with certain nutrients might help, too. There is limited evidence in support of
zinc,9 vitamin B3,10 and fish oil supplements.11
Finally, work on your skin’s surface. Some people swear by using coconut oil on their face, but it can be aggravating for others. Try topical applications of manuka honey, tea tree oil (diluted), witch hazel, green tea extract, or apple cider vinegar. None of these is likely to be a slam dunk on its own, but use them alongside dietary changes and wise supplementation, and you might just arrive at a winning combo.
As with acne, there are several forms of eczema. The most common is atopic dermatitis. Eczema is characterized by dry, itchy, swollen rashes that appear most often on the face, neck, elbows, and knees. People of any age can develop eczema, but it’s more common in babies and children. Up to 20 percent of children and 5 percent of adults are afflicted.12 Doctors aren’t sure what causes it. Rashes seem to be triggered by an immune system reaction, but it’s not clear why. Specific triggers differ from person to person.
Because the root causes are unknown, finding relief can also be difficult and frustrating. Patients are advised to keep affected areas moisturized, avoid detergents and soaps that might irritate the skin, opt for cotton clothing, and take baths with oatmeal or vinegar. Doctors may prescribe topical steroids or other creams or, in extreme cases, immunosuppressing drugs.
Studies of infants and young children have found that eczema sufferers have, on average, less microbial diversity in their guts.13 14 Probiotic supplementation, especially with strains of Lactobacillus, may reduce the risk of developing eczema15 and relieve eczema symptoms.16 A 2012 meta-analysis also concluded that when pregnant women supplement with probiotics, their babies have a significantly reduced risk of developing eczema.17
However, a recent Cochrane review concluded that there is insufficient evidence to recommend probiotics as an effective eczema treatment.18 There are so many other benefits of supporting a healthy microbiome that it doesn’t hurt to try probiotics, though.
Thanks to its antimicrobial and anti-inflammatory properties, coconut oil applied topically to eczema rashes may provide some relief.19 If nothing else, it will moisturize dry skin and smell great.
A few small studies have found that acupressure 20, acupuncture 21, and massage[/ref]https://pubmed.ncbi.nlm.nih.gov/9796594/[/ref] may provide some relief. In addition to physiologic benefits, these treatments may reduce stress, which is known to trigger flare-ups.
Your doctor may use phototherapy treatments, but you can also reap the benefits of ultraviolet light simply by getting out in the sun.22
Ultraviolet radiation triggers the release of nitric oxide, which in turn activates T cells that modulate the overactive immune response.23
Dermatologists caution that sun exposure is not recommended for severe cases, and it exacerbates symptoms for some people. Be careful not to overdo it. Besides the risk of burning, getting too hot and sweaty leads to itching and discomfort.
With plaque psoriasis—the most common form—red, scaly, often itchy or painful patches rise on the scalp, knees, elbows, lower back, or really anywhere on the body. Other types of psoriasis cause red lesions in folds such as the armpit, small dots, or blisters. Psoriasis can also affect the fingernails and toenails.
Psoriasis shares a lot in common with eczema. Doctors don’t know exactly what causes it, but it has a genetic component and is classified as an autoimmune disease. Symptoms come and go, and different people may have different triggers. Doctors usually treat psoriasis with topical creams, but they may also prescribe oral medications to try to get at it systemically.
Unlike eczema, though, psoriasis is more common in adults than children. Up to 30 percent of people with psoriasis develop a related condition called psoriatic arthritis. Because it is associated with systemic inflammation, psoriasis puts you at greater risk for other chronic health conditions such as metabolic syndrome and 24 cardiovascular disease.25
Gluten sensitivity is probably more common among psoriasis sufferers than in the general population. I think gluten sensitivity is more common than is generally recognized, but that aside, I’d strongly suggest that anyone with psoriasis try eliminating gluten completely for a period of time.
Calorie-restricted diets also yield significant improvements in symptom severity for obese individuals, but it’s not clear whether that is due to the calorie restriction per se, weight loss, or something else.26 27
If you have psoriasis, you should also limit your alcohol intake. A growing body of evidence suggests that alcohol can worsen symptoms. Psoriasis also comes with a higher risk of liver disease, making excess alcohol consumption potentially more dangerous.28
Many psoriasis patients try supplementing with fish oil, selenium, and vitamins D and B12, but there is only mixed evidence that they are actually effective.29 (Vitamin D is commonly applied in topical creams.) They may be helpful for some people, though.
There is also a lot of interest in curcumin, a compound found in turmeric. A number of small clinical trials have yielded some success, but it’s still early. A recent meta-analysis concluded that the available data do not support using curcumin topically, but taking it as an oral supplement shows promise.30
Stress leads to psoriasis flare-ups.31 Therefore, anything you do to moderate stress may help prevent or manage symptoms. Meditation and guided imagery seem to work.32 Or, treat yourself to an at-home spa day. Start with an Epsom salt or oatmeal bath, then apply some topical treatments using stuff you already have in the house. The National Psoriasis Association recommends using aloe vera, apple cider vinegar, and tea tree oil topically, as well as mahonia (Oregon grape) cream (which you probably don’t have lying around).33
Ultraviolet light, especially UVB, can help with psoriasis symptoms. Certain topical treatments make you more susceptible to sunburn, so check out any medications you’re using.
A 2017 review of studies involving more than 1,000 participants concluded that acupuncture and acupressure can help with psoriasis.34
Skin disorders are complex. The remedies I mentioned here are not the only ones you might try. Severe or prolonged cases may respond best to a combination of treatments, including medications.
No matter what your specific challenge, the following are always good practice:
Support a healthy gut microbiome through the usual means.
Eat a nutrient-rich diet. Most vitamins and minerals directly and indirectly affect skin health. Vitamins A, D, and E probably get the most attention, but they are all important.
Avoid harsh cleansers and products that might irritate your skin. I have a few posts about Primal skincare, but the most Primal skincare “product” is just plain (clean, filtered) water.
Avoid foods that promote inflammation. If you suspect that food sensitivities make your skin problems worse, simple elimination experiments can provide answers. For skin issues, it’s not generally necessary to undertake a complete elimination diet along the lines of the autoimmune protocol (AIP) or low-FODMAP. However, if you have other symptoms that suggest serious gut health impairment, your practitioner may recommend that you do eliminate a wider swath of foods for a while.
Finally, avoid touching your face as much as possible. That’s just a good idea anyway.
I know I just scratched the tip of the iceberg here. Tell me about your personal successes and challenges. What’s your secret for healthy skin? Maybe your advice can help someone else.
References
The post 3 Common Skin Conditions and What to Do about Them appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Calvin Huynh is a trainer, online coach, and writer. He is the founder of Awesome Fitness. Calvin’s delves deep into the scientific research and then distils the information into easy to understand and actionable guidelines.
http://www.marksdailyapple.com/
If you’ve spent any amount of time here on Mark’s Daily Apple, you know we love our vegetables. Plant foods are powerhouses of nutrients and antioxidant action. They’re the backbone of a solid Primal diet, and the main event in my signature Big Ass Salad. But the issue of nightshades has come up quite a bit over the years. Nightshade vegetables, which are vegetables that belong to the Solanaceae family of plants, include a long list of veggies and spices: eggplant, potatoes, peppers, tomatoes, tomatillos, pimentos, paprika, cayenne pepper, hot sauce, etc. (Black pepper isn’t a part of this list.)
I do eat a lot of these foods, but they’re not for everyone. In this article, we’ll dig into why some people simply can’t do nightshades, and how to tell whether you should eat them or not.
Stay on track, even on the go! Instantly download your Primal and Keto Guide to Dining Out
Nightshade vegetables are the vegetables that grow from plants in the Solanaceae family, which Solanaceae family includes thousands of plants. Only a handful are used for food.
Some of the more common nightshade foods include:
This is not an exhaustive list, so if you have a nightshade allergy or intolerance, consult a dietician for a comprehensive list of foods to avoid. Nicotine is a non-food consumable that is included in the nightshade category.
Aren’t nightshades those plants (many with alluring little berries) our camp counselors told us never ever to go near? Let’s clear that up first.
The answer is: quite possibly. The kinds of nightshade plants growing wild in the woods can be highly toxic. Some can kill you if you ingest them. Others have psychotropic properties. Simply put, deadly nightshade is poisonous.
Inherent in this power is pharmaceutical potential. Nightshades contain alkaloids, which are chemical substances that have one or more circular structures containing nitrogen, and cause a substantial change in humans. Some natural healers may use very tiny amounts of specific nightshades therapeutically for a range of ails. Because they’re highly toxic, this is not a time for self-experimentation. You could make yourself sick, cause permanent damage to your body, or even die if you use them incorrectly. Always work with a qualified practitioner.
Nightshades aren’t bad for everyone. Nightshades contain alkaloids, which are harmful to some humans and innocuous to others. Whether they bother you or not depends on your epigenetics, or how nightshades interact with your genes. People who have problems with nightshades sometimes do not produce the enzymes that break them down.
You can be either allergic to nightshades or intolerant to them, each of which come with different symptoms.
Nightshade allergy symptoms look like the symptoms of allergies to other foods and substances:
The symptoms of nightshade intolerance are usually digestive in nature, including:
But what does this mean for the tomato salad I always serve for summer barbecues? Should I give up eggplant parmigiana? No peppers or hot sauce? I thought spicy food was good for me!
Before you raid your kitchen and gardens, let’s stop and take a closer look here.
First off, nightshade foods contain a tiny fraction of the alkaloid levels found in other toxic nightshade plants. If nightshades presented a significant health threat to humans, we would’ve stopped eating them a long time ago or died off from the inability to learn from our neighbor’s experience. Even when nightshade foods are common ingredients in specific ethnic diets (peppers in parts of Latin America or tomatoes in Italy, to give some basic examples), the population as a whole in those parts doesn’t seem to suffer ill effects.
So, what gives? Are nightshade vegetables evil, or are they okay to eat? Our simple answer: eat them and enjoy them in moderation if you don’t feel any ill effects. Most experts accept that some people are much more sensitive to them than others. Nightshades, in those with this sensitivity, have been associated with symptoms like stomach discomfort, digestive difficulties, joint pain, and muscle tremors.
Sometimes, medical professionals will advise those with certain conditions like GERD, gout, or arthritis to avoid nightshades and see if it alleviates symptoms.
If you don’t have these conditions but are concerned, it’s a good idea to take a full 2-4 weeks off from nightshade foods and see if you feel any differently. Some of us have mild enough reactions that we may not feel the difference until we set our own “control” scenario for comparison.
Finally, if sensitivity doesn’t seem to be a problem, but you’d like to take some reasonable precautions, know that cooking nightshade foods can break down a portion of the alkaloids in nightshades. Yet another reason to avoid potatoes: sprouted potatoes and potatoes turning green have higher levels of alkaloids than they have while fresh.
The bottom line: humans are built to eat a widely varied diet. As much as we love our tomatoes, eggplants, and peppers, we wouldn’t recommend making them the sole or primary vegetables in your diet. Variety offers the best in nutrient-rich and low-risk nourishment, and it keeps things interesting.
What are your thoughts on nightshades? Do you choose to embrace or avoid them? What influences your decision?
The post Are Nightshades Bad for You? appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
At a time when Americans are so obsessed the spread of germs, sanitizers and disinfectants have become staples in every home. The problem is, many of these antibacterial products contribute to antibiotic-resistant bacteria — a growing problem. So, research is now looking at alternative ways to disinfect. Cinnamon has been used for thousands of years […]
http://www.marksdailyapple.com/
We’re pushing the peak of summer heat, which means refreshing beverages are an all day, every day requirement. This strawberry pink drink is for those times you want something chilled, creamy, and softly sweet.
We make ours with collagen, which is something your body needs anyway. No shame in getting hooked on this pink drink, because once the effects of collagen kick in, you may see changes in your skin, hair, and nails that keep you going back for more.
It’s just as easy to make as it is refreshing! If you want to make a berry violet drink instead, use blackberries instead of strawberries and hibiscus tea instead of water.
Enjoy!
Serves: 1
Time in the kitchen: 8 minutes
First, create the stewed strawberries for the drink. In a small saucepan, heat the chopped strawberries, 2 tbsp. water and granulated sweetener over medium heat.
Once they begin bubbling, reduce the heat to medium low and stir for 3-5 minutes, or until the strawberries begin to soften and break down. Set the strawberries aside.
In a jar, mix together the remaining water and Collagen Quench Triple Berry Drink Mix. Shake up until foamy.
Mix together the berry drink mix with the stewed strawberries and blend in a blender or with an immersion blender. Pour in the milk and blend again for a few seconds.
Pour the mixture over ice and garnish with sliced strawberries.
Made with almond milk:
Calories: 126
Fat: 3g
Total Carbs: 15g
Net Carbs: 11g
Protein: 11g
Made with full-fat coconut milk:
Calories: 351
Fat: 26g
Total Carbs: 16g
Net Carbs: 13g
Protein: 12g
The post Sugar-free Strawberry Pink Drink (with Violet Drink Variation) appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
Have you ever wondered what’s in those air fresheners that make your home, office, or bathroom smell like a gingerbread house, tropical paradise, or woodsy cabin surrounded by wildflowers? It’s certainly not roses…In fact, the truth might surprise you. While they may seem to be pleasant smells, what’s in the synthetic versions of these fragrances […]
Originally Posted At: https://breakingmuscle.com/feed/rss
Diets and fitness advice are like the finger. You focus on the advice too much and you will miss the opportunity to achieve heavenly glory. And that, folks, is how you finally get Bruce Lee into an article and past the editors. But seriously, what the heck am I talking about?
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
