http://www.marksdailyapple.com/

Hi, folks! Enjoy this guest post from my pal Ryan of GMB fitness in which he covers a topic near and dear to my heart: mobility exercises and undoing some of the negative effects of a too-sedentary lifestyle. Take it away, Ryan.

The unfortunate truth of modern life is many of us sit for too long during the day. This is mostly due to office culture that requires us to stay at a desk to get our work finished—even if we work from home. And while you might be combatting this with regular breaks, walks across the office, or even fancy ergonomic chairs and standing desks, it might not be enough to maintain a healthy range of motion throughout your joints.

You need mobility exercises designed to combat all that sitting.

If you’re making time to move and exercise regularly, you know how important your hip, shoulder, and ankle mobility is for deep squats, pullups, lunges, and other full-body movements. Over time, if you’re not actively working on improving and maintaining mobility, it’s easy to lose. Fortunately, we can keep a healthy, functional range of motion starting with these five mobility exercises you can do anywhere.

1. Backward Facing Wrist Flexor Stretch

This stretch will help open up your forearms and wrists after long days of typing.

• Kneel on a comfortable surface. Put your hands on the ground  in front of you, rotating your wrists around so that your fingers point toward your knees.
• At first, start with your fingers closer to your knees (this is easier if you’re especially stiff).
• Now with your palms flat on the floor, ease your butt back toward your heels, then pulse toward your hands. That’s one rep.

Do 10 total reps and hold for 10 seconds on the last one.

See the full movement on YouTube

2. Quadruped Shoulder Protraction and Retraction

This one is good for getting some movement in your shoulders and upper back.

Begin with your hands directly under your shoulders and your knees right under your hips.

• Start by letting your chest sink downward, pulling your shoulder blades together.
• Then reverse the movement by pressing downward and pulling your shoulder blades apart.
• Don’t move your hips; this is all about the upper back and shoulders.

Take it slow and repeat for 10 total reps.

See the full movement on YouTube

3. Quadruped Spinal Circles

This exercise helps open up your back and releases the spine from being in a rigid position all day.

Start on your hands, placing them directly under your shoulders like the previous exercise.

• Push with your lat (the large muscle of your mid and lower back) to one side while dropping your chest.
• Pull your back upward and sway to the other side.
• Aim to make a circle with your spine while keeping your arms straight and firm on the floor.

Take your time and do 5 reps in one direction, then repeat 5 reps for the other side.

See the full movement on YouTube

4. Frog Stretch

This exercise helps open up your hips and groin, and gives you better squat depth.

Start on your hands and knees, bringing your knees as far apart as is comfortable.

• Keep your hips between your knees and the balls of your feet on the ground with toes pointed outward.
• Rock back and forth in that position.

Go forward and pulse for 10 reps, allowing your hips to drop steadily as you gain more range of motion. Then hold for 10 seconds.

Then push your butt back toward your feet, pulse for 10 reps and hold for 10 seconds.

See the full movement on YouTube

5. Three Point Bridge

This exercise is great for opening your hip flexors, shoulders, and chest.

• Sit down with your butt on the floor, knees bent, and one arm behind you.
• Lift your opposite hand in the air, then flex your butt to extend your hips to the ceiling.
• Extend your arm back and look at your thumb to encourage full extension of the hips.

Do 5 reps and then hold the final rep for 10 seconds. Focus on extending your arm that’s on the ground and feeling that stretch throughout your body. Repeat on the other side.

See the full movement on YouTube

Better Mobility Means Better Movement, Performance, and General Well-being

Getting down on the floor and knocking out mobility drills isn’t as sexy as an intense sprint workout or a bodyweight circuit that leaves you drenched in sweat. But taking the time daily, even just for 15 minutes, can do wonders for getting your body to open up and combat the stiffness that comes from sitting too long.

Plus, the 5 movements we showed you here can be used for a daily mobility practice and also as a warm-up before hard training. They are a part of GMB’s free 15-minute Mobility Boost that was created for people who get stiff and sore and want a practical solution to regain and maintain their mobility.

After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. As Head Coach at GMB Fitness, his mission is to show everyone that you can define your own fitness as a sustainable and enjoyable part of your life. You can follow GMB Fitness on Facebook, Twitter, Instagram, and YouTube.

The post Do You Sit All Day? Here Are 5 Mobility Exercises You Should Be Doing! appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

Amidst ongoing triple-digit temperatures in Sacramento, CA, the competitive heat of the 2022 World’s Strongest Man (WSM) continues to charge along. 

On Day One, the 30-person roster of elite strongmen attempted the Loading Race and Deadlift Ladder during the Qualifying Round. On Wednesday, May 25, 2022 — during the second day of the Qualifying Round — the remaining competitors had the task of pulling a Volkswagen Bug in the Car Walk and using their overhead strength to try and thrive in the Log Lift. 

The ensuing results were terrific to watch as the competition builds toward the weekend’s Finals. Here’s where the overall leaderboard stands after Day Two of the 2022 WSM, along with a short recap of the athletes’ performances in both events. 

2022 WSM Leaderboard — Day Two

2022 WSM Day Two

Wednesday was the perfect time to unveil the Car Walk and Log Lift — two classic WSM events. Here’s how the competitors fared, and what it might mean for some of them moving forward. 

Car Walk Results

The athletes stepped inside a roofless, hollowed-out car constructed around a Yoke bar. For this event, they had to carry the 430-kilogram (950-pound) vehicle 20 meters (66 feet) as fast as they could. 

With a 9.86-second run, Evan Singleton had the fastest time of all competitors on the Car Walk. Meanwhile, Rob Kearney turned in a blazing 11.63-second finish, and newcomer Mitchell Hooper blitzed the event in 11.64 seconds to continue his fantastic WSM debut. 

Note: Unfortunately, Shane Flowers withdrew due to an apparent foot or ankle injury sustained during the Loading Race on Day One. While he showed the grit of a champion in completing yesterday’s Deadlift Ladder as well, he was unable to continue competing on Day Two and has withdrawn from his first appearance at the WSM.

Group 1

1. Tom Stoltman — 0:14.65s
2. Gabriel Rhéaume — 0:16.44s
3. Kevin Faires — 0:19.32s
4. Aivars Šmaukstelis — 0:19.91s
5. Andy Black — 0:32.71s
6. Manuel Angulo — 1:00.00s

Group 2

1. Mitchell Hooper — 0:11.64s
2. Mark Felix — 0:13.96s
3. Bobby Thompson — 0:16.05s
4. Konstantine Janashia — 0:18.16s
5. Brian Shaw — 0:19.97s
6. Gabriel Peña — 18.90m (Did not finish course)

Group 3

1. Rob Kearney — 0:11.63s
2. Grzegorz Szymanski — 0:14.26s
3. Oleksii Novikov — 0:15.23s
4. Trey Mitchell — 0:19.24s
5. Adam Bishop — 0:23.38s
6. Mika Törrö — 9.50m (Did not finish course)

Group 4

1. Pavlo Kordiyaka — 0:12.92s
2. Martins Licis — 0:18.93s
3. Gavin Bilton — 0:23.67s
4. Maxime Boudreault — 0:49.28s
5. Nedžmin Ambešković — 13.60m (Did not finish course)
6. Shane Flowers — Withdrawn

Group 5

1. Evan Singleton — 0:09.86s
2. Luke Stoltman — 0:16.65s
3. Eythor Ingolfsson Melsted — 0:29.07s
4. Jean-Stephen Coraboeuf — 0:41.34s
5. Kelvin De Ruiter — 1:00.00s
6. Kim Ujarak — 11.40m (Did not finish course)

Log Lift Results

The Log Lift made its first appearance during the 1980 WSM contest. In this year’s event, competitors had to lift the 145-kilogram (320-pound) log from the ground to an overhead position for as many reps as possible within a 75-second time limit.

As the temperature got to 100-plus degrees, the log itself took on heat. It is here where holding the weight for the duration was a challenge for many of the competitors. Event organizers had been keeping the log covered in an attempt to provide shade and make the event the usual test of strength rather than pain tolerance.

Maxime Boudreault and Luke Stoltman tied for the best finish on the Log Lift by pressing 10 reps. Oleksii Novikov, Trey Mitchell, Martin Licis, and Pavlo Kordiyaka weren’t far behind with nine reps each. 

Group 1

1. Tom Stoltman — 8 reps
2. Kevin Faires — 7 reps
3. Gabriel Rhéaume — 6 rep
4. Aivars Šmaukstelis — 4 reps
5. Andy Black — No reps
6. Manuel Angulo — No reps

Group 2

1. Bobby Thompson — 8 reps
2. Mitchell Hooper — 7 reps
3. Brian Shaw — 7 reps
4. Konstantine Janashia — 5 reps
5. Gabriel Peña — 1 rep
6. Mark Felix — No reps

Group 3

1. Oleksii Novikov — 9 reps
2. Trey Mitchell — 9 reps
3. Adam Bishop — 7 reps
4. Rob Kearney — 6 reps
5. Grzegorz Szymanski — 3 reps
6. Mika Törrö — 2 reps

Group 4

1. Maxime Boudreault — 10 reps
2. Martins Licis — 9 reps
3. Pavlo Kordiyaka — 9 reps
4. Gavin Bilton — 7 reps
5. Nedžmin Ambešković — 2 reps
6. Shane Flowers — Withdrawn

Group 5

1. Luke Stoltman — 10 reps
2. Eythor Ingolfsson Melsted — 8 reps
3. Jean-Stephen Coraboeuf — 7 reps
4. Kim Ujarak — 6 reps
5. Kelvin De Ruiter — 1 rep
6. Evan Singleton — 1 rep

Day Three Is Next

As the competition inches closer to the weekend’s Finals, the intensity will likely only increase. With clarity in some groups already carved out, the final day of qualifying on Thursday should make for a tight finish. Those on the borderline still trying to qualify will need every point they can get.

On Day Three, all of the athletes will have to hold a wrecking ball as long as possible in the Wrecking Ball Hold. Then, this year’s WSM will see the first appearance of the Atlas Stones in the Stone-Off as the athletes battle for the last spots in the Finals. 

A clutch performance or two from some of the sport’s top contenders potentially awaits. 

Featured image: Joe Martinez/World’s Strongest Man

The post 2022 World’s Strongest Man Day Two Recap and Results appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Amidst ongoing triple-digit temperatures in Sacramento, CA, the competitive heat of the 2022 World’s Strongest Man (WSM) continues to charge along. 

On Day 1, the 30-person roster of elite strongmen attempted the Loading Race and Deadlift Ladder during the Qualifying Round. On Wednesday, May 25, 2022 — during the second day of the Qualifying Round — the remaining competitors had the task of pulling a Volkswagen Bug in the Car Walk and using their overhead strength to try and thrive in the Log Lift. 

The ensuing results were terrific to watch as the competition builds toward the weekend’s Finals. Here’s where the overall leaderboard stands after Day 2 of the 2022 WSM, along with a short recap of the athletes’ performances in both events. 

2022 WSM Leaderboard — Day 2

2022 WSM Day 2

Wednesday was the perfect time to unveil the Car Walk and Log Lift — two classic WSM events. Here’s how the competitors fared, and what it might mean for some of them moving forward. 

Car Walk Results

The athletes stepped inside a roofless, hollowed-out car constructed around a Yoke bar. For this event, they had to carry the 430-kilogram (950-pound) vehicle 20 meters (66 feet) as fast as they could. 

With a 9.86-second run, Evan Singleton had the fastest time of all competitors on the Car Walk. Meanwhile, Rob Kearney turned in a blazing 11.63-second finish, and newcomer Mitchell Hooper blitzed the event in 11.64 seconds to continue his fantastic WSM debut. 

Note: Unfortunately, Shane Flowers withdrew due to an apparent foot or ankle injury sustained during the Loading Race on Day 1. While he showed the grit of a champion in completing yesterday’s Deadlift Ladder as well, he was unable to continue competing on Day 2 and has withdrawn from his first appearance at the WSM.

Group 1

1. Tom Stoltman — 0:14.65s
2. Gabriel Rhéaume — 0:16.44s
3. Kevin Faires — 0:19.32s
4. Aivars Šmaukstelis — 0:19.91s
5. Andy Black — 0:32.71s
6. Manuel Angulo — 1:00.00s

Group 2

1. Mitchell Hooper — 0:11.64s
2. Mark Felix — 0:13.96s
3. Bobby Thompson — 0:16.05s
4. Konstantine Janashia — 0:18.16s
5. Brian Shaw — 0:19.97s
6. Gabriel Peña — 18.90m (Did not finish course)

Group 3

1. Rob Kearney — 0:11.63s
2. Grzegorz Szymanski — 0:14.26s
3. Oleksii Novikov — 0:15.23s
4. Trey Mitchell — 0:19.24s
5. Adam Bishop — 0:23.38s
6. Mika Törrö — 9.50m (Did not finish course)

Group 4

1. Pavlo Kordiyaka — 0:12.92s
2. Martins Licis — 0:18.93s
3. Gavin Bilton — 0:23.67s
4. Maxime Boudreault — 0:49.28s
5. Nedžmin Ambešković — 13.60m (Did not finish course)
6. Shane Flowers — Withdrawn

Group 5

1. Evan Singleton — 0:09.86s
2. Luke Stoltman — 0:16.65s
3. Eythor Ingolfsson Melsted — 0:29.07s
4. Jean-Stephen Coraboeuf — 0:41.34s
5. Kelvin De Ruiter — 1:00.00s
6. Kim Ujarak — 11.40m (Did not finish course)

Log Lift Results

The Log Lift made its first appearance during the 1980 WSM contest. In this year’s event, competitors had to lift the 145-kilogram (320-pound) log from the ground to an overhead position for as many reps as possible within a 75-second time limit.

As the temperature got to 100-plus degrees, the log itself took on heat. It is here where holding the weight for the duration was a challenge for many of the competitors. Event organizers had been keeping the log covered in an attempt to provide shade and make the event the usual test of strength rather than pain tolerance.

Maxime Boudreault and Luke Stoltman tied for the best finish on the Log Lift by pressing 10 reps. Oleksii Novikov, Trey Mitchell, Martin Licis, and Pavlo Kordiyaka weren’t far behind with nine reps each. 

Group 1

1. Tom Stoltman — 8 reps
2. Kevin Faires — 7 reps
3. Gabriel Rhéaume — 6 rep
4. Aivars Šmaukstelis — 4 reps
5. Andy Black — No reps
6. Manuel Angulo — No reps

Group 2

1. Bobby Thompson — 8 reps
2. Mitchell Hooper — 7 reps
3. Brian Shaw — 7 reps
4. Konstantine Janashia — 5 reps
5. Gabriel Peña — 1 rep
6. Mark Felix — No reps

Group 3

1. Oleksii Novikov — 9 reps
2. Trey Mitchell — 9 reps
3. Adam Bishop — 7 reps
4. Rob Kearney — 6 reps
5. Grzegorz Szymanski — 3 reps
6. Mika Törrö — 2 reps

Group 4

1. Maxime Boudreault — 10 reps
2. Martins Licis — 9 reps
3. Pavlo Kordiyaka — 9 reps
4. Gavin Bilton — 7 reps
5. Nedžmin Ambešković — 2 reps
6. Shane Flowers — Withdrawn

Group 5

1. Luke Stoltman — 10 reps
2. Eythor Ingolfsson Melsted — 8 reps
3. Jean-Stephen Coraboeuf — 7 reps
4. Kim Ujarak — 6 reps
5. Kelvin De Ruiter — 1 rep
6. Evan Singleton — 1 rep

Day 3 Is Next

As the competition inches closer to the weekend’s Finals, the intensity will likely only increase. With clarity in some groups already carved out, the final day of qualifying on Thursday should make for a tight finish. Those on the borderline still trying to qualify will need every point they can get.

On Day 3, all of the athletes will have to hold a wrecking ball as long as possible in the Wrecking Ball Hold. Then, this year’s WSM will see the first appearance of the Atlas Stones in the Stone-Off as the athletes battle for the last spots in the Finals. 

A clutch performance or two from some of the sport’s top contenders potentially awaits. 

Featured image: Joe Martinez/World’s Strongest Man

The post 2022 World’s Strongest Man Day 2 Recap and Results appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

At this stage, few strength feats Heather Connor achieves in the gym would shock anyone who’s paid attention to her career. Yet, somehow, a recent lift in the gym even seemed to surprise the two-time International Powerlifting Federation (IPF) 47KG World Champion (2017, 2019).

On May 21, 2022, Connor deadlifted 195 kilograms (429 pounds) while wearing just a lifting belt during a training session. According to the caption of Connor’s Instagram post, the pull is her heaviest ever in a pre-competition phase. Connor will take part in the upcoming 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa. 

Check out the deadlift that is 4.3 times Connor’s bodyweight of 45 kilograms (99 pounds) below, via her Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Heather Connor (@heather.e.connor)

[Related: Rhianon Lovelace Records 241-Kilogram (530-Pound) Deadlift, Breaks British Raw Deadlift Record]

Notably, the 195-kilogram (429-pound) pull is actually Connor’s second-heaviest deadlift ever — in training or sanctioned competition. The powerlifter’s heaviest deadlift came in training on December 31, 2020, when she lifted 200 kilograms (440 pounds).

“Heaviest I have pulled before a competition, not bad after traveling almost 16 hours the day prior,”

Meanwhile, Connor’s best-ever deadlift in a competition is 192.5 kilograms (424.4 pounds) from both the 2021 Ireland-UA ABS Pro and the 2021 USA Powerlifting (USAPL) Raw Nationals. That figure gives Connor the current American record in the 48-kilogram weight class. 

Connor in Context

Connor has made a name for herself in the strength sports world with her deadlift prowess. The American athlete is the current owner of the IPF 47-kilogram deadlift World Record, thanks to a pull of 176 kilograms (388 pounds) from the 2019 IPF World Classic Powerlifting Championships. 

Here’s a rundown of each of Connor’s best-ever marks in competitions:

Heather Connor | Top Lift Stats

• Squat (Raw) — 143 kilograms (315.2 pounds)
• Bench Press (Raw) — 165.3 kilograms (364.4 pounds)
• Deadlift (Raw) — 192.5 kilograms (424.4 pounds) | American Record 
• Total (Raw) — 410 kilograms (903.9 pounds) 

While her two IPF World Championships are some noteworthy peaks, they’re not all Connor can point to when it comes to stellar finishes. Here are some of Connor’s standout results from her career:

Heather Connor | Notable Career Results

• 2014 USAPL Fall Festival of Power (Raw) — First place | Juniors
• 2015 USAPL Battle on the Border IX (Raw) — First place | Juniors
• 2015 USAPL Raw Nationals (Raw) — Second place | Open
• 2016 North American Powerlifting Federation (NAPF) Arnolds StartingStrength.com Pro Raw Challenge (Raw) — First place | Open
• 2016 IPF World Classic Powerlifting Championships (Raw) — Second place | Open
• 2016, 2018-2019, 2021 USAPL Raw Nationals (Raw) — First place | Open
• 2017, 2019 IPF World Classic Powerlifting Championships (Raw) — First place | Open
• 2020 USAPL Palmetto Classic (Raw) — First place | Open
• 2022 AMP Classic Open Nationals (Raw) — First place | Open

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Heather Connor (@heather.e.connor)

[Related: Powerlifter Jessica Buettner (76KG) Captures 4 National Records During 2022 CPU Nationals]

The IPF Worlds Are Next 

Connor will soon take her impressive deadlift strength to a formal lifting platform. After a two-year absence from the competition, she’ll feature in the 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa. If all goes according to plan, she may well even extend the current IPF World Record. 

Featured image: @heather.e.connor on Instagram

The post Powerlifter Heather Connor Deadlifts 195 Kilograms (429 Pounds) at 44.9KG Bodyweight appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

By now, you know about oxalates: plant compounds that bind with minerals like calcium and magnesium and form crystals. These crystals deposit in joints, kidneys, prostates, bladders, thyroids, the synovial fluid, and other tissues to cause pain, inflammation, and damage. Oxalate crystals have been linked to issues like kidney stones and arthritis. Many people who are experimenting with the carnivore diet are doing so at least in part to eliminate or reduce oxalates from their diet.

You might read about oxalates, say to yourself “I have some of those issues,” and start eliminating or reducing oxalate content in your diet by eating less (or zero) spinach, sweet potatoes, raspberries, beets, and other high-oxalate foods. But then something happens:

You get joint pain. You get fatigue. Your teeth start developing plaque. You feel stiff and achy and less mobile overall. Urination and defecation are painful, even “grainy.”

Everything was supposed to be better. These are the symptoms avoiding oxalates was supposed to improve. What’s going on?

Are You Experiencing “Oxalate Dumping?”

According to the prevailing conventional alternative oxalate wisdom, you’re oxalate dumping. You stopped eating oxalates and your body responded by “dumping” all the stored oxalate from the past years of oxalate consumption. And because the oxalate was stored throughout your entire body, all your tissues are expressing them, triggering all sorts of oxalate-related symptoms. The biggest proponents of the oxalate dumping idea say that the dumping process can even be dangerous to your health and last for months or even years.

To deal with the oxalate dumping, they say you should slowly titrate down your oxalate intake rather than do a cold-turkey full elimination. Eating small to moderate amounts of oxalate-rich foods as you taper off oxalates is supposed to slow the dumping process and allow you to safely and comfortably eliminate oxalates over time.

Oxalate dumping has always stumped me, if I’m being honest. It doesn’t make intuitive sense. Why does the body immediately start “dumping” oxalate just because you stop eating any exogenous sources of it? Why does it stop dumping oxalate when you start eating more of it? What’s the mechanism here?

I’m not discounting it or saying it’s a myth. There are enough anecdotes from generally trustworthy people who say that going on a low oxalate diet caused them to start getting symptoms of what felt like oxalate excretion:

• Oxalate crystals showing up on the teeth as plaque.
• Oxalate crystals appearing in the joints and feet.
• Oxalate crystals dispersing through various orifices of the body.

You can look at plenty of anti-oxalate Instagram accounts with photographic evidence of some of these oxalate crystals people are apparently dumping. Sally Norton is one. I can’t verify these are accurate, but I also can’t say they’re all wrong or confused.

I place heavy emphasis on anecdotes. After all, everything you experience and can personally verify is an “anecdote.” There is real value there. We move through the world using our own “anecdotes” as guidance.

You get enough anecdotes together and have an outside party analyze and record them, and you’ve got yourself some data. But nothing qualitatively changed between the creation of the anecdote and its verification. It’s as true as it ever was. It was data before; it just wasn’t recognized as such.

But the lack of elegance of the oxalate dump theory bugs me. I need to know why it’s happening (if it’s indeed happening that way). And while I don’t have a definite answer, I have some ideas for some other things that could be happening to make the problem worse.

You might be making more oxalate.

Not all oxalate comes from exogenous sources. A large amount of oxalate production—according to some sources, the majority of all oxalate we encounter—happens in the liver, and many nutrients and physiological states help determine how much oxalate we make (or don’t). After all, when someone eliminates oxalates from their diet, many other things change, too. They end up eating more of something else, or changing their diet entirely. Oftentimes they’re going carnivore and eliminating entire food groups. All of these and more can affect the rate of endogenous oxalate synthesis.

Thiamine Deficiency

Thiamine, or vitamin B1, is an important nutrient for oxalate metabolism. Without adequate thiamine, we make more of and have trouble dealing with the toxin glyoxal. If we can’t metabolize enough glyoxal, much of it turns into oxalate.¹

Many diets are low in thiamine. Carnivores who eat exclusively beef, even grass-fed organic beef, and ignore all other animal foods are missing out on two of the best thiamine sources: pork and salmon.

Many common inputs lower thiamine—or, more accurately, deplete thiamine—like caffeine and alcohol.

If any of this sounds familiar, thiamine might be a good supplement for anyone suffering from oxalate dumping symptoms.

Magnesium Deficiency

Magnesium chloride has been shown to reduce urinary oxalates via at least two pathways: reducing endogenous formation of oxalates and inhibiting intestinal absorption.² All in all, it will reduce the overall oxalate load in the body.

Taking some magnesium chloride in your water, taking magnesium chloride baths, and/or applying magnesium chloride oil to your skin are probably good ideas for anyone worried about oxalate dumping. At the worst it can’t hurt and will probably help you in other areas, since magnesium is such an important mineral.

Increased Oxidative Stress and Reduced Glutathione

Depleting glutathione stores in an experimental setting raises glyoxal levels and thus oxalate levels.³ Simply put, without enough glutathione, you can’t counter the oxidative stress that’s producing glyoxal. Enough glyoxal hangs around and a bunch of it turns into oxalate.

Oxidative stress is everywhere, of course. It’s in the sleep we don’t get, the circadian rhythm we don’t honor, the exercise we don’t do, the excessive exercise we do, the polyphenols we don’t consume. So take care of those and you should reduce the amount of oxalate you produce in-house.

Excessive Fat Intake Increasing Oxalate Absorption

Fat malabsorption has the tendency to cause saponification of calcium in the digestive tract, preventing it from binding to dietary oxalates and increasing the absorption of oxalates from the diet.⁴ If you suddenly increase your fat intake to extreme levels without adaptation, you may have trouble digesting all of it and create “fat malabsorption” conditions in your gut that leave you open to increased oxalate absorption—or “oxalate sensitivity.”

This is just speculation, of course, but it’s plausible. If you ate less oxalate but became far better at absorbing what little you ate, it could lead to a higher net absorption.

I’d like to get to the bottom of this issue, but there aren’t any specific studies looking at oxalate dumping. There’s clearly something going on here, and I hope we get more data (or at least any data) soon.

Until then, try the things I suggested, as well as the common advice of slowly rather than rapidly lowering oxalate intake.

Take care, everyone, and be sure to let me know down below your experiences with oxalates and oxalate dumping.

The post Oxalate Dumping: What Do We Know? appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

This week the strength sports world will learn the identity of the strongest man on the planet.

The 45th edition of the World’s Strongest Man (WSM) began on Tuesday, May 24, 2022. As usual, the most prestigious competition in strongman began with a bang during the first part of the Qualifying Round at the Capitol Mall in Sacramento, CA. 

In this leg of the competition, the 30-person roster of athletes had to tackle the Loading Race and the Deadlift Ladder while divided up into their five respective qualifying groups. Here’s where the leaderboard stands after Day One, along with a short recap of how each athlete fared in the first events of the contest. 

2022 WSM Leaderboard — Day One

2022 WSM Day One Results

Here are the results from each Group, including each athlete’s individual finishes, corresponding time, and placing within the Loading Race and Deadlift Ladder events. 

Loading Race Recap

The day’s first event saw competitors completing a loading race where they had to travel eight meters while carrying five separate implements — a 220-pound “cannonball” Atlas Stone, a 265-pound keg, a 275-pound anvil, and two Rogue sandbags weighing just under 300 pounds each. Reigning WSM champion Tom Stoltman won his group, while Mitchell Hooper, Oleksii Novikov, Martin Licis, and Luke Stoltman all also had strong first-place showings in their respective groups. 

Unfortunately, Evan Singleton suffered an injury during the event and had to withdraw from the competition, marking the third consecutive year he was unable to finish the WSM (a torn biceps ended his 2020 run, and he caught a stomach virus in ’21).

Group 1

1. Tom Stoltman — Five implements, 38.39 seconds
2. Kevin Faires — Five implements, 43.36 seconds
3. Aivars Šmaukstelis — Five implements, 44.37 seconds
4. Andy Black —Five implements, 50.81 seconds
5. Gabriel Rhéaume — Five implements, 53.39 seconds
6. Manuel Angulo — Four implements, 70 seconds

Group 2

1. Mitchell Hooper — Five implements, 38.31 seconds
2. Brian Shaw — Five implements, 45 seconds
3. Gabriel Peña — Five implements, 45.88 seconds
4. Konstantine Janashia — Five implements, 49.47
5. Bobby Thompson — Five implements, 49.70 seconds
6. Mark Felix — Five implements, 54.96 seconds

Group 3

1. Oleksii Novikov — Five implements, 37.25 seconds
2. Adam Bishop — Five implements, 45.85 seconds
3. Mika Törrö — Five implements, 47.84 seconds
4. Trey Mitchell — Five implements, 48.76 seconds
5. Rob Kearney — Five implements, 54.62 seconds
6. Grzegorz Szymanski — Four implements, 29.89 seconds

Group 4

1. Martins Licis — Five implements, 37.73 seconds
2. Maxime Boudreault — Five implements, 40.68 seconds
3. Pavlo Kordiyaka — Five implements, 43.70 seconds
4. Gavin Bilton — Five implements, 45.76 seconds
5. Shane Flowers — Five implements, 48.70 seconds
6. Nedžmin Ambešković — One implement, 10.2 seconds

Group 5

1. Luke Stoltman — Five implements, 37.95 seconds
2. Kelvin De Ruiter — Five implements, 39.18 seconds
3. Eythor Ingolfsson Melsted — Five implements, 49.69 seconds
4. Jean-Stephen Coraboeuf — Five implements, 52.70 seconds
5. Evan Singleton — Five implements, 1:08 (withdrawn)
6. Kim Ujarak — Four implements, 34.49 seconds

Deadlift Ladder Results

The deadlift ladder tests strength, endurance, and will. The respective competitors had to perform one deadlift using five progressively heavier barbells — 300 kilograms (660 pounds),  320kg (705 pounds), 340kg (750 pounds), 360kg (795 pounds), and 380kg (840 pounds). Tom Stoltman again came out on top in his group, while Hooper, Novikov, Licis, and L. Stoltman all kept a relative pace by doing the same. 

Shane Flowers had a cast applied to his foot and ankle after his final deadlift attempt, possibly related to an injury initiated after the Loading Race event earlier in the day.

Group 1

1. Tom Stoltman — 5 reps in 0:51.46s
2. Kevin Faires — 4 reps in 0:45.89s
3. Gabriel Rhéaume — 4 reps in 0:39.40s
4. Aivars Šmaukstelis — 4 reps in 0:55.91s
5. Andy Black —4 reps in 1:02.30s
6. Manuel Angulo — 3 reps in 0:38.62s

Group 2

1. Mitchell Hooper — 5 reps in 0:31.21s
2. Bobby Thompson — 5 reps in 0:42.56s
3. Gabriel Peña — 5 reps in 0:52.53s
4. Mark Felix — 4 reps in 0:28.64s
5. Brian Shaw — 4 reps in 0:32.20s
6. Konstantine Janashia — 3 reps in 0:19.05s

Group 3

1. Oleksii Novikov — 5 reps in 0:35.64s
2. Adam Bishop — 5 reps in 0:37.44s
3. Trey Mitchell — 5 reps in 0:59.00s
4. Rob Kearney — 4 reps in 0:41.28s
5. Mika Törrö — 2 reps in 0:26.65s
6. Grzegorz Szymanski — 2 reps in 0:26.91s

Group 4

1. Martins Licis — 5 reps in 0:43.59s
2. Gavin Bilton — 5 reps in 0:52.28s
3. Shane Flowers — 4 reps in 0:36.69s
4. Maxime Boudreault — 3 reps in 0:21.12s
5. Pavlo Kordiyaka — 3 reps in 0:38.50s
6. Nedžmin Ambešković — 3 reps in 0:45.45s

Group 5

1. Luke Stoltman — 4 reps in 0:42.87s
2. Jean-Stephen Coraboeuf — 4 reps in 0:53.87s
3. Kim Ujarak — 4 reps in 0:56.48s
4. Eythor Ingolfsson Melsted — 3 reps in 0:40.88s
5. Kelvin De Ruiter — 3 reps in 0:56.44s
6. Evan Singleton —  (withdrawn)

Day Two Is Next

This year’s WSM is only getting ramped up, and there’s still plenty to sort through before the weekend’s Finals on Saturday, May 28 to Sunday, May 29, 2022. Wednesday’s Qualifying Round events will see the respective athletes strap a Volkswagen Bug to their shoulders during the Car Walk and challenge their overhead strength with the Log Lift. It should undoubtedly be another tight race to keep a close eye on. 

Featured image: Joe Martinez/World’s Strongest Man

The post 2022 World’s Strongest Man Day One Recap and Results appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Have power like 2018 World’s Strongest Woman (WSW) Champion Rhianon Lovelace (U64KG), and you can pull off incredible feats of strength almost on a whim. 

On May 21-22, 2022, Lovelace competed in the 2022 British Powerlifting Union (BPU) Single Lift British Championships. Per the strongwoman, she had entered the meet at the “last minute.” That appears to have been a great decision as Lovelace deadlifted 230 kilograms (507 pounds) on her second attempt to break the British raw deadlift record.

If breaking the record initially wasn’t enough, Lovelace used her third attempt to extend it by pulling 241 kilograms (530 pounds). That is heavier than the British deadlift record across any weight class, according to Open Powerlifting. Lovelace donned just a lifting belt for that third pull and completed it from a conventional stance. 

Check out that staggering third deadlift pull, via Lovelace’s Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Rhianon Lovelace (@rhianon.lovelace.kaosstrength)

[Related: Strongwoman Nadia Stowers Deadlifts 238 Kilograms (525 Pounds) For A 3-Rep PR]

At the time of writing, since Lovelace usually features in strongwoman competitions, it is unclear what weight class she competed in as a powerlifter. The athlete typically competes at 64 kilograms in strongwoman, and the BPU has a 67.5-kilogram weight class. That said, Lovelace’s deadlift record will go down officially under whatever weight class she competed in. In a single-lift or full competition, it’s the heaviest deadlift by any woman in any weight class.

Lovelace’s powerlifting deadlift record comes on the heels of another recent deadlift record but as a strongwoman. On May 14, 2022, during the 2022 Clash Pro Series Clash of the 64’s, she set a new lightweight world record on the axle bar deadlift by pulling 233.5 kilograms (515 pounds). The pull helped Lovelace eventually capture that competition’s overall win. 

Notably, there is a vital distinction between deadlifts in powerlifting and strongwoman competitions.

In a strongwoman meet, athletes can use straps and a hitch — where they can rest their barbell on their quads after pulling it above their knees. By contrast, powerlifters must completely lock their rep out without that rest, and they cannot use straps. That Lovelace can seamlessly work between both competitive guidelines and still break the British record could be a testament to her strength and prowess.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Rhianon Lovelace (@rhianon.lovelace.kaosstrength)

[Related: Strongwoman Inez Carrasquillo’s Overhead Pressing Is On A Different Level]

What’s Next

After her stellar performance in the 2022 Single Lift British Championships, Lovelace seems to hint in the caption of her Instagram post that she could make an earnest attempt as a powerlifter again. Per the athlete, this BPU meet had marked the end of a five-year powerlifting absence. 

“Haven’t prepped for this, was totally unsure what to open with as I deadlift with straps and a hitch (strongwoman),” Lovelace wrote. “But super excited to see what’s possible with a good peak!

If Lovelace is indeed jumping back in more often as a powerlifter soon, time will only tell what stellar achievements she’s capable of with more preparation beforehand. 

Featured image: @rhianon.lovelace.kaosstrength on Instagram

The post Rhianon Lovelace Records 241-Kilogram (530-Pound) Deadlift, Breaks British Raw Deadlift Record appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Once again, it’s time to find the strongest man on the face of the earth. The 45th annual World’s Strongest Man (WSM) will be running from Tuesday, May 24 through Sunday, May 29, with a one-day break between the Qualifying Stage and the Finals. The biggest event in strength sports is being held at the Capitol Mall in Sacramento, CA.

Breaking Muscle will be consistently updating this results page to keep you on top of all the action throughout this year’s contest. There is no livestream of the event. However, WSM is offering a post-show featuring daily results and interviews with athletes, hosted by former WSM competitor Terry Hollands.

Editor’s Note: Results are from our official reporter in attendance. These results should not be considered final until after the World’s Strongest Man Facebook Live show: Backstage Live! Presented by The Beard Struggle, which airs daily throughout the competition, beginning May 24 at 3 p.m. ET.

2022 WSM Leaderboard

2022 WSM Day One Results

With Sacramento temperatures over 100 degrees today, heavy weights and fierce competitors won’t be the only obstacles to winning today’s two events — a loading race and a deadlift ladder.

Loading Race Results

The loading race is currently underway. Here are the results from each competitive Group, including each athlete’s corresponding time. More results are incoming.

Group 1

1. Tom Stoltman — Five implements, 38.39 seconds
2. Kevin Faires — Five implements, 43.36 seconds
3. Aivars Šmaukstelis — Five implements, 44.37 seconds
4. Andy Black —Five implements, 50.81 seconds
5. Gabriel Rhéaume — Five implements, 53.39 seconds
6. Manuel Angulo — Four implements, 70 seconds

Group 2

1. Mitchell Hooper — Five implements, 38.31 seconds
2. Brian Shaw — Five implements, 45 seconds
3. Gabriel Peña — Five implements, 45.88 seconds
4. Konstantine Janashia — Five implements, 49.47
5. Bobby Thompson — Five implements, 49.70 seconds
6. Mark Felix — Five implements, 54.96 seconds

Group 3

1. Oleksii Novikov — Five implements, 37.25 seconds
2. Adam Bishop — Five implements, 45.85 seconds
3. Mika Törrö — Five implements, 47.84 seconds
4. Trey Mitchell — Five implements, 48.76 seconds
5. Rob Kearney — Five implements, 54.62 seconds
6. Grzegorz Szymanski — Four implements, 29.89 seconds

Group 4

1. Martins Licis — Five implements, 37.73 seconds
2. Maxime Boudreault — Five implements, 40.68 seconds
3. Pavlo Kordiyaka — Five implements, 43.70 seconds
4. Gavin Bilton — Five implements, 45.76 seconds
5. Shane Flowers — Five implements, 48.70 seconds
6. Nedžmin Ambešković — One implement, 10.2 seconds

Group 5

1. Luke Stoltman — Five implements, 37.95 seconds
2. Kelvin De Ruiter — Five implements, 39.18 seconds
3. Eythor Ingolfsson Melsted — Five implements, 49.69 seconds
4. Jean-Stephen Coraboeuf — Five implements, 52.70 seconds
5. Evan Singleton — Five implements, 1:08
6. Kim Ujarak — Four implements, 34.49 seconds

Deadlift Ladder Results

This article will be updated as events proceed and results are available.

2022 WSM Events

Here’s the complete schedule for the competition, including the three-day Qualifiers and the two-day Final.

Qualifying Round — Day One

• Loading Race 
• Deadlift Ladder

Qualifying Round — Day Two

• Car Walk
• Log Lift

Qualifying Round — Day Three

• Wrecking Ball Hold
• Stone Off

[Rest Day/No Events]

Final — Day One

• KNAACK Giant’s Medley
• Deadlift
• Flintstone Barbell 

Final — Day Two

• Bus Pull 
• Reign Total Body Fuel Power Stairs
• Atlas Stones

2022 WSM Competitor Withdrawals

While 30 men qualified to enter this year’s WSM, unexpected scenarios can occur. Here’s a list of the competitors who have withdrawn from the contest.

• Peiman Maheripourehir: Due to visa issues.
• Rauno Heinla: No reason specified, potential injury in training.
• Mateusz Kieliszkowski: Leg injury during training.
• Pa O’Dwyer: No reason specified.

How Strongman is Scored

Scoring points in competitive strongman events relates to the overall field of competitors. First place can earn as many points as there are competitors, and points descend accordingly.

In the Qualifying stage, you can earn a maximum of six points because there are six athletes in each group. First place gets six points; second gets five, and so on. In the Finals, there will be 10 competitors in total, so first place earns 10 points; second gets nine; third gets eight; and so on.

In the event of any tied scores, points are split evenly. If two athletes tie for second, you would add up the second and third place points and divide by two. For example, in the WSM Finals, if two athletes tie for second place, they would each earn 8.5 points (nine plus eight divided by two).

Featured Image: World’s Strongest Man

The post 2022 World’s Strongest Man Results and Leaderboard appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

After a slight delay from earlier this year, the 2022 Iron Wars VI took place on May 20, 2022, in Signal Hill, California.

This year’s field featured many elite strength athletes of different disciplines and focuses from all over the world. Bodybuilder Joe Mackey — an International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open competitor — had one of the more impressive showings.

During the competition, Mackey captured a 385.5-kilogram (850-pound) deadlift. In roughly two minutes, he also pulled 21 reps at 226.8 kilograms (500 pounds). Mackey wore a lifting belt and lifting straps for both feats. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Joe Mackey IFBB Pro (@jmackey33_ifbbpro)

[Related: Ben Thompson Sets Silver Dollar Deadlift World Record With Pull Of 577.2 Kilograms (1,272.5 Pounds)]

Elsewhere in the competition, powerlifter and current bench-press world record holder Julius Maddox gave spectators another taste of his prowess. As Maddox continues his pursuit of the rare 800-pound bench press club, he completed a 317.5-kilogram (700-pound) bench press triple. The powerlifter completed his lift raw without any additional equipment. 

Notably, Maddox completes the triple relatively easily. After all, Maddox has pressed far more — 361 kilograms (796) pounds as of May 10, 2022. Maddox gained the approval of Iron Wars organizer and former powerlifter/bodybuilder C.T. Fletcher — who praised the bench press extraordinaire over social media. 

“The bench king [Julius Maddox] showing why he’s number one in the world by showing up to the greatest show on earth and accepting all the smoke from anybody with the ‘testicular fortitude’ to show the [expletive] up!” wrote Fletcher of Maddox. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by .. (@c.t.ali.fletcher)

[Related: Larry Wheels Crushes A 661-Pound Paused Bench Press]

Mackey’s Feat in Context

As for Mackey, his 385.5-kilogram (850-pound) pull isn’t his heaviest ever. The bodybuilder/strength sports athlete did unofficially join the 900-pound deadlift club in an April 2022 training session. While there’s no way to check for official bodybuilding deadlift marks, at the time of this writing, it may be the unofficial heaviest pull ever by a professional bodybuilder. 

Yet, considering that he logged 21 reps at 226.8 kilograms (500 pounds) afterward, the one-rep pull is worthy of acclaim. Per a caption from the bodybuilder’s Instagram, this figure was Mackey’s long-running goal for the 2022 Iron Wars VI while he prepares for other competitions.

It comes on the heels of an apparent rapid change in his body composition. 

“I made it up in my mind that I’d do 850 pounds prior to the event regardless of how lean I am for prep,” Mackey wrote. “I knew that my weight had dropped 20 pounds since the last time I did 900 pounds. However, that didn’t stop me from knowing what I could still do to show up and show out.”

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Joe Mackey IFBB Pro (@jmackey33_ifbbpro)

[Related: Powerlifter Krzysztof Wierzbicki Records 502.5-Kilogram Deadlift (1,107 Pounds), The Heaviest Deadlift In History]

What Lies Ahead

With the 2022 Iron Wars VI in the rearview mirror, Mackey and Maddox can return to their usual focuses.

Mackey hasn’t confirmed his next competition at the time of publishing, but he may try to compete in the 2022 Mr. Olympia, which will occur on December 16-18, 2022, in Las Vegas, NV. Though, Mackey needs a few top-notch results to qualify for that first. 

Meanwhile, Maddox also hasn’t set a date for his next competition. The strength sports world could finally see him join the 800-pound bench press club whenever that happens. 

Featured image: jmackey33_ifbbpro

The post Bodybuilder Joe Mackey Notches 385.5-Kilogram (850-Pound) Deadlift at Iron Wars VI appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

A couple months ago, I asked the Instagram audience what they wish they had known sooner in terms of taking care of their health. I really enjoyed hearing what you all had to say, so I’m going to share some of the replies here.

My motivation for asking was two-fold. One was simple curiosity, the other personal. Now that I’m a grandparent, I find myself thinking more and more about how to get the Primal message out to the younger generations so don’t have to spend their middle age or retirement years trying to fix problems that could have been prevented. How can I (and indeed, all of us) support parents who want to build a solid foundation of health for their kids? What information and interventions would be the most impactful for today’s youth?

While I like to think that we’ve made a dent in the problem with Mark’s Daily Apple, Primal Blueprint, and Primal Kitchen, there’s still a lot of work to be done to improve the average person’s health. I’m sharing these responses with the hope of spurring more conversation, more brainstorming, and, dare I say, more change in the future.

Unsurprisingly, the majority of the responses I received can be summarized as, “I wish I hadn’t followed conventional wisdom.” You and me both. What’s that saying, when you know better, you do better? Live and learn. Anyway, I hope these get you thinking.

Question: “What do you wish you had known about being healthy when you were younger?”

A: Eat more protein instead of carbs.

So “Meat-free Mondays” are a bad school lunch idea? (Sarcasm.)

A: Always thought processed foods were healthy.

Who can blame you? For decades, the only medical advice for people struggling with metabolic health was to lose weight by cutting calories and eating low-fat. (That still seems to be the standard rhetoric, unfortunately.) All the foods marketed to that end were uber-processed, “portion-controlled,” and not at all satiating. We were all sold the lie that these ultra-modified foods were better for us than the options nature provides. Too bad that those “diet foods” were stripped of nutrients, fiber, healthy fats, and often protein. And oh, by the way, they tend to lead to eating more calories and losing less weight.¹

A: Micronutrients matter.

Again, I blame the old “a calorie is a calorie” dogma, when the diet industry tried to convince us that 100 calories from broccoli is the same as a 100 calorie snack pack of low-fat chocolate chip cookies. Micronutrients fell by the wayside as calorie counting took precedence over food quality.

A: That healthy fats are good.

Amen.

A: Meat is good for you.

Double amen.

A: That you can celebrate without food.

That’s a good one. Listen, I have no problem with food being a part of festivities. It’s been that way throughout human history, and I’ll take every opportunity to enjoy a celebratory steak dinner with friends. But I do object to how celebrations, holidays, or really any milestone have become excuses to engage in sugar-and-booze free-for-alls. Many of you can attest to the fact that celebrations are just as celebratory without going buck wild—and paying for it the next day.

A: The benefits of fasting.

Interest in intermittent fasting has taken off in the past several years, not just among self-experimenters like myself but also with an explosion of scientific research. I love to see it. Unfortunately, the wheels of science turn slowly, but I anticipate that I.F. will continue to gain momentum as the results roll in. We’re just scratching the surface.

Q: “What do you wish you had started doing sooner?”

A: Strength training. / Lifting heavy. / As a women, to lift heavier earlier.

One hundred percent yes, and it’s never too late to start. How do we get these young ‘uns building muscle sooner? And not just for aesthetic purposes but to maximize metabolic health and lay down a foundation of functional reserve as early as possible?

A: Skip cardio, focus on strength training.

Maybe don’t skip it entirely, but definitely prioritize appropriately and avoid chronic cardio.

A: Learn to cook.

Love this one. As much as I’m a fan of trying different restaurants and eating out, home cooking has many advantages. Preparing your own food connects you to what you’re eating, starting with the grocery shopping and mindfully choosing what to bring home. Mastering basic kitchen skills imparts a sense of agency and self-confidence that can carry over into other aspects of life. Even if you never become a gourmet chef, you may find you’re more motivated to engage in other healthful behaviors since you’re already taking the time to prepare healthy, nourishing food for yourself. Plus it’s a great way to impress potential romantic partners.

A: Focusing on adding nutrient-dense foods, not just eliminating.

This one is pretty profound. A lot of health advice focuses on cutting out damaging elements and behaviors. Quit smoking. Eat less. Stop eating gluten. Even the Primal Blueprint starts with eliminating the “Big Three” of grains, excess sugars, and pro-inflammatory fats. This step is important, but in the long run, focusing on avoiding harm can keep people in a state of vigilance and even fear that can be detrimental in and of itself, leading to things like orthorexia.

Ideally, once you get through that initial phase of removing unhealthy or unhelpful choices, the focus should be on building positive behaviors—keeping your eyes on where you’re going instead of what you’re leaving behind.

A: Flexibility and mobility.

Absolutely, and not just for physical health. Flexibility and mobility practices often have a meditative component. All the better if you can work them into a morning or evening routine.

A: Blood panel testing.

Always a good idea to know your baselines, especially if you’re going to be trying something new. Here are seven biomarkers I think are worth following.

A: Daily walks.

Couldn’t agree more.

A: Follow the Primal Blueprint.

Can’t argue with that!

Question: “If you could give today’s teens one piece of health advice, what would it be?”

A: Sleep is important.

Not just important, critical.

A: Get off your phone and get outside more.

I endorse this one wholeheartedly. “Get off social media” was another common theme among respondents, but that’s probably unrealistic for the younger generations. Technology and social media are here to stay. (And there are good aspects to social media, but the bad aspects are worrisome, to say the least.) A more realistic goal is to moderate your use and be discerning about what you post and who you follow.

A: No smoking.

Vaping, too.

A: Gut health is everything. It causes acne and mood swings.

The only advice I remember getting as a teen was to avoid eating greasy foods to prevent acne. Of course, we didn’t know anything about the microbiome back then. Now that we do, how many teens are being encouraged to try dietary modifications with the specific intention of fortifying gut health?

Question: “What’s one thing you’ve learned from Mark that you think everyone should know?”

I asked this question for my own benefit to see what information or pieces of wisdom have been most impactful. I wasn’t intending to post the responses, but if these were the things that helped your fellow readers most, they’re also the nuggets most worth sharing with the people you’re trying to help in your own life. Presented without comment:

• You are in control of your genes.
• 80/20 rule.
• Metabolic flexibility.
• Bodyweight workouts for when traveling or on a budget.
• Look for hidden sugar in sauces and packaged foods.
• The eat every two hours theory is incorrect.
• Aging doesn’t have to be a bad experience.
• That it is not one size fits all.
• Have fun no matter what you do.
• You deserve to eat well and live your best life at any age.

That’s a perfect note to end on. Tell me in the comments what you would add to these lists. I look forward to hearing your additions.

The post Hindsight is 20:20 – What You Wish You Had Known Sooner appeared first on Mark’s Daily Apple.