Have you ever gotten home from a shopping trip, looked at your new purchase, and wondered “What was I thinking when I bought this?” Perhaps this new piece seemed promising under the soft store lighting and flattering full length mirror. But when brought into the reality of your wardrobe, it makes no sense. So it gets crammed into your closet, next to all the other unworn items. And you tolerate yet another annoying situation. But it doesn’t have to be this way! If you’re sick of wasting money and adding more clutter into your home, there is something you can…

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'Smackdown' Recap: Daniel Bryan Attacks The Miz on the Set of 'Miz and Mrs.'
Courtesy of WWE

If you’ve been watching Smackdown lately, one thing is crystal clear: The Miz and Daniel Bryan don’t like each other very much.

After Bryan and Kane lost their match at Extreme Rules, Miz took advantage of the opportunity to gloat over his long-time rival. Last week, Bryan confronted Miz, but Miz refused to come to the ring, instead responding remotely while filming his new reality show, Miz and Mrs.

On Tuesday’s episode of Smackdown, commentator Byron Saxton came into the ring to discover that, once again, Miz was nowhere near the venue.

When Saxton implied that Miz may be avoiding Bryan due to cowardice, Miz responded with a vicious tirade, declaring, “At Summerslam, I will expose Bryan for what he is and always will be, and that is beneath me!”

As his rant continued, Miz was shockingly interrupted by none other than Daniel Bryan himself, who ran onto the set of Miz and Mrs. to deliver a devastating attack to Miz.

Eventually, Miz was able to incapacitate Bryan by attacking him with a vase, giving him the opportunity to escape. Bryan eventually recovered, but he clearly wasn’t pleased.

So far, Miz hasn’t exactly disproven the theory that he’s intentionally avoiding Bryan, but time will tell if he’s willing to face Bryan head-on as promised at Summerslam.

Summerslam will air live from the Barclays Center in Broolyn on August 18, exclusively on the WWE Network.

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People like to get healthy, burn body fat, increase their aerobic capacity, and improve their cognitive function. The ketogenic diet is an excellent way to obtain those outcomes, which partially explains its meteoric rise in popularity. But people also like to drink alcohol. You might say it’s a toxin—I wouldn’t disagree. You might say we’d be better off without it—perhaps. The fact remains that people have been drinking for tens of thousands of years, and they’re not going to stop anytime soon.

Can keto and alcohol coexist? Is there anything we need to take into consideration?

First things first, does alcohol inhibit ketosis?

There are very few human studies that even look at this issue. Let’s go over the best one I could find.

How Does High Intake of Alcohol Affect Ketosis?

A 2002 study out of Poland examined the bodies of 16 recently deceased people who had died from hypothermia, mostly alcohol-induced. Most were alcoholics. They found that ketone levels and blood-alcohol levels were inversely proportional. The higher the blood alcohol, the lower the ketones. The higher the ketones, the lower the blood alcohol. In the discussion section, the authors explain:

Liver cells ‘‘engaged’’ in ethanol utilization do not accumulate larger amounts of Ac-CoA (which is a substrate for ketogenesis) because an increase in the NADH/NAD ratio during ethanol oxidation inhibits b-oxidation of fatty acids, and the acetate created from ethanol is activated to AcCoA mainly in the non-liver tissues which cannot produce ketone bodies.

In other words, at a high enough intake, alcohol metabolism supersedes and inhibits ketogenesis because both processes occur in the liver along similar pathways. The Polish study is an extreme example—alcoholics, hypothermia, death—but the basic mechanism is sound.

What About Normal (Moderate) Intake?

In real world situations, however, where people are having a drink or two, low-sugar alcohol (red wine, spirits) is unlikely to derail ketosis. Sugary drinks will inhibit ketosis because of the sugar. Alcohol-induced junk food bingeing will inhibit ketosis because of the junk you’re eating. But it appears to take some serious doses of ethanol to make a noticeable dent in your ketone production. Even then, a degree or two less ketosis isn’t the end of the world (unless you have a serious health condition warranting constant ketosis, in which case are you sure you should be drinking?).

A friend of mine, Mark Moschel, is the health evangelist for Dry Farm Wines and an avid keto dieter and self-experimenter. He recently ran an interesting experiment to determine the effects of his low-sugar dry-farmed wines on ketosis. (If you’re a numbers junkie and love charts, you’ll appreciate seeing how he put it together.)

He fasted for three days to get deep into ketosis. Two days in, he opened a bottle of wine and started drinking.

After the first glass, there was no change. Ketones and blood sugar held steady.

After the second glass, ketones dropped a bit. Sugar rose a bit.

After the third, ketones dropped some more. Sugar went down this time.

Yet, at no point was he “out of ketosis.” Even after the third glass, he was still showing 1.4 mmol. And upon waking the next morning, he had bounced back to 2.3 mmol. By the afternoon, ketones were back above 4 mmol.

Something tells me the “3-day wine fast” is going to catch on in some circles….

Are There Any Negative Interactions Between Alcohol Consumption and Ketogenic Diets?

Maybe. A commonly reported side effect that hasn’t been shown in studies (because the studies haven’t been done) is reduced alcohol tolerance on keto. People report getting drunk quicker and having worse hangovers. Let’s assume for the sake of this post that it’s true, that the anecdotes are conveying something that’s actually happening to a large portion of the keto-eating world. What could be causing reduced alcohol tolerance?

Crowded CYP2E1 Pathway

Alcohol detoxification occurs along two enzymatic pathways, one of which—the CYP2E1 pathway—is also activated by ketone bodies. The CYP2E1 pathway is ultimately a detox pathway, but some of the metabolites it produces in response to the various toxins it processes, like alcohol, acetaminophen (Tylenol), and tobacco, can increase liver inflammation and peroxidative damage. If the ketones you’re making are triggering CYP2E1, drinking alcohol may put you over the top and push you toward greater oxidative stress.

This could explain part of the reason why drinking on an empty stomach (fasting, hence elevated ketones) tends to heighten the toxicity and enhance the hangover.

Excessive Omega-6 Fatty Acid Intake

A high-fat diet can very quickly become a high-omega-6 fat diet if you aren’t careful about the foods you’re eating. You’re eating out for lunch every day at Chipotle; it’s low carb, but everything is cooked in rice bran oil. You’re snacking on almonds and sunflower seeds. Your favorite meat is whole chicken with the skin on, and you use the chicken drippings to cook up a bunch of greens. The more fat, the better, right?

All those foods are moderately-to-very high in omega-6. If that’s a daily diet, you’re getting upwards of 30+ grams of omega-6 fats, mostly linoleic acid. Why is this a problem specifically in the context of alcohol?

Omega-6 fatty acids, especially linoleic acid, are particularly harmful when you drink alcohol:

Polyunsaturated fats combined with alcohol also raise CYp2E1 more than alcohol alone, an indication of the combination’s toxicity.

Saturated fats, such as cocoa butter, coconut oil, and monounsaturated fats, such as avocado oil, olive oil, are far better in the context of alcohol.

Inadequate Choline Intake

High-fat diets are liver-intensive. The more fat you eat, the more choline you need to help metabolize it. High-fat diets with inadequate choline can lead to fatty liver, even if you’re eating the most Primal-friendly balanced source of fats.

Alcohol is also liver-intensive. The more alcohol you drink, the more choline you need to help metabolize it. High-alcohol diets with inadequate choline almost always lead to fatty liver, even if you’re drinking the healthiest, purest sources of ethanol.

Combining alcohol and a high-fat ketogenic diet requires even more choline than either alone. The best sources of choline are egg yolks and liver. Make sure you’re eating enough of one or the other to support your liver.

Inadequate Intake Of Phytonutrient-Rich Plants

Whether it’s coffee, chocolate, ginger, turmeric, green tea, the phytonutrients within the wine itself, or even non-psychoactive cannabidiol in cannabis, most plants make alcohol less toxic. Keto dieters who drink should definitely eat some or all of these foods.

Alcohol consumption presents a few notable challenges to people following a ketogenic diet, but they aren’t by any means insurmountable. Provided you eat a good ketogenic diet—not too much omega-6, adequate choline, plenty of phytonutrients— and make good beverage choices, moderate amounts of alcohol shouldn’t throw you out of ketosis or pose any special threat to your health.

I know we have a lot of readers with considerable experience following a ketogenic diet. Have you noticed anything different about the effects of alcohol? Has drinking hit your harder? Has it inhibited ketosis for you? I’d love to hear your experiences.

For those who are interested in a keto-friendly option, Dry Farm Wines is what I drink (and have for the last two+ years). (For those of you who stopped by our keto cocktail hour at Paleo f(x), we were serving up Dry Farms Wines there.) Mark M. and his team are good people in my book, and they get what the Primal message (and keto living) is all about. In my estimation, they’re the perfect choice for keto dieters who want to drink good wine and limit the negative health ramifications of alcohol consumption.

All their wines are lower in alcohol, 12.5% ABV or lower (validated by regular tests). Less alcohol, less toxicity.

All their wines are also low in sugar, with a maximum of 1 gram per liter. A fourth of a gram of sugar per glass doesn’t make a difference.

All the wines are dry-farmed, meaning they’re less “washed out” from excessive watering, more complex, and more of the “grapeness” comes through in the finished product. That usually means a higher percentage of polyphenols as well, many of which mitigate the deleterious effects of consuming ethanol as mentioned above. If you’re interested, check ’em out.

In the interest of full disclosure, I’m a proud affiliate of theirs as well as a big fan. I only support and advertise a few companies on Mark’s Daily Apple that I thoroughly believe support healthy Primal living in the modern world. If it’s not in my kitchen, it’s not on my blog.

Have a great day, everybody. Take care and Grok on.

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The post Alcohol While Keto? appeared first on Mark’s Daily Apple.

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Attack your core and condition your entire body with this functional power circuit.

As fitness junkies, we know how crucial balance is to functional training, everyday movement and simply having more control over our body. This stability and control supports us in all our workouts and helps build core muscles while increasing cardio levels and conditioning.

For this workout, I’m bringing a balance trainer into the picture because it also can serve as a stepper and a bench, which offers you many options. In the event that you don’t have access to this equipment, you can still execute these moves on any type of elevated platform of your choice. Whatever your fitness goal, you can achieve it with this versatile routine. Let’s get started!

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout.

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Determine how much sugar you’re consuming — and its impact on your workouts.

Whenever I’m talking to someone about his or her diet, one of the first things I ask about is sugar intake. Many people have no idea how much sugar they are consuming daily.

An easy way to find out is to download any calorie tracker and input your food intake for the day. Ideally, your sugar intake number should be somewhere between 40 to 60 grams per day, depending on your sex, activity level and body composition goals. The American Heart Association recommends limiting intake even further: 25 grams or 100 calories per day for women and 35 grams or 150 calories per day for men.

Excess sugar can cause your body to hold onto fat (especially at your midline), leave you feeling hungrier because of a spike in insulin levels and lead to a barrage of chronic illness down the line (high blood pressure and heart disease).

When carbohydrates (aka sugar) enter your bloodstream, your body releases insulin, which stimulates blood cells to convert sugar to energy. Timing high-carb foods around the window of your workout can be beneficial in delaying fatigue, allowing you to exercise for longer and promoting recovery.

Unlike fat and protein, sugar is broken down by the body right away. Unless you are a competitive athlete working out six hours per day, there is no reason to increase your sugar intake. Time your high-carb snack or meal (30 to 60 grams) one to three hours before a workout to promote fat loss and body composition changes.

These macronutrients will be used by the body first, as glucose is absorbed directly into the bloodstream. Some of my favorite high-carb snacks not mentioned on the list below include rice cakes with jam, oats, Kodiak Cakes and Ezekiel bread.

Next time you reach for a snack, think about these common items that could be bringing excess sugar into your diet and could be contributing to a performance plateau or regression.

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I’m still riding the high of holding another Primal Health Coach Institute Masterclass event—this one in Miami Beach, July 27-29. A couple dozen Primal Health Coach Institute students, graduates, staff and I gathered to take a deep dive into ancestral health, coaching and business building (and paddle boarding!), and it was an incredibly inspiring experience.

If you’re not familiar, Primal Health Coach Institute is the first and preeminent ancestral health coaching school in existence. I co-founded the school with my business partner Aaron Fox a few years back with the vision to help 100 million people reclaim health and wellness through education and coaching. Our mission is to build a global network of well-trained coaches that deliver excellent health outcomes for clients. And I’m proud to say we’re doing just that.

We now have thousands of students that have passed through the program, and many of them are running successful businesses (see herehere, and here for starters). They’re helping others, making an impact, doing what they love, and making a living doing it. What’s better than that?

My enthusiasm for the school, the work we’re doing there, and the people involved grows every day. I believe that collectively we really can make a difference. So, if you’ve ever wished that you could make more of an impact and do more meaningful work, if you’ve ever desired to turn your passion for health and wellness into a purpose-driven vocation, or if you feel called to spread the Primal message to others because you personally know the life-transforming power that it has, I hope you’ll consider joining our program and tribe, and helping us fulfill the mission.

To learn more you can download the short guidebook How to Become a Health Coach: 5 Steps to Embarking on a Career You Love. Or join me and Master Coach Christine Hassler on an upcoming webinar by registering here.

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The post Making a Difference Together: Our Masterclass—Miami Beach Style appeared first on Mark’s Daily Apple.

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Olympia Legend: Lee Haney
Johansen Krause

It was a no-brainer to predict that the first NPC National champ was destined for great things when, in his rookie year of 1983, he won his pro debut at the Night of Champions and placed third in the Olympia. But no one could have foreseen just how “TotaLee Awesome” 23-year-old Lee Haney would become over the next nine years. At the 1984 O, the 238-pound, 5’11” sophomore started a win streak that remains unbroken to this day.

Soon enough, the comparisons with Schwarzenegger started. After all, the Oak’s record was supposed to stand for generations. But, taller and wider, with a chest, shoulders, and back leagues ahead of his contemporaries, the genetically gifted Haney removed any pretense of suspense when the big O rolled around. With the exception of 1989, when a considerably downsized and fat Haney was pushed hard by 5’5″ 180-pound Lee Labrada, there was never any real doubt who would be the last man standing. Outside of his 1987 Grand Prix Germany win, Haney competed exclusively on Olympia stages post-1984, bringing his career win total to 11. One can only wonder how high that number would be had he competed more often.

Haney will not be remembered as the hardest-training or the most conditioned Mr. Olympia, but he will be remembered as possibly the most gifted next to Sergio Oliva. He continued to improve throughout his reign; some years he was fuller (1985), some years he was sharper (1986), and some years, much to the dismay of his competition, it was just a combination of the two. For his final and record-breaking eighth win, Haney tipped the scales at 252 pounds. We didn’t know it then, but with his classic X-frame, beautiful shape, and overwhelming size, Haney was not only a hybrid in the mold of Oliva, but also a throwback to the classical bodybuilding ideal that the sport would come to miss.

LEE HANEY STATS

  • BORN: Nov. 11, 1959
  • HEIGHT: 5’11”
  • WEIGHT: 252 pounds
  • MR. OLYMPIA: 1984-91

HANEY ON TRICEPS TRAINING

As with all of my training, my motto for triceps is “Stimulate, don’t annihilate!” Arm muscles, in particular, are relatively small and, as such, can be easily overtrained. The idea is to hit the muscles hard and fast, and then get out of the gym and enjoy your life.

During the offseason, I used two triceps training routines, phase one and phase two, which I would alternate as a way to keep my muscles from becoming comfortable with a single system of training.

This two-phase routine is somewhat advanced and should not be performed by anyone with less than a solid year of training under his belt. When followed twice a week for three months, it’s sure to add quality mass to that all-important 67% of your upper arm.

NOTE: Alternate between the two phases for each workout.

PHASE 1

  • Triceps Pushdowns | SETS: 5 | REPS: 10–15
  • Lying Triceps Extensions | SETS: 4 | REPS: 8–10
  • One-Arm Dumbbell Extensions | SETS: 3–4 | REPS: 12–15

PHASE 2

  • Triceps Pushdowns | SETS: 5 | REPS: 10–15
  • Lying Triceps Extensions | SETS: 4 | REPS: 8–10
  • Rope Triceps Extensions | SETS: 4–5 | REPS: 12–15
  • Reverse-Grip One-Arm Cable Extensions | SETS: 3* | REPS: 12–15

*Do three sets for each arm.

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I first heard the word gochujang when a trio of chefs opened their baskets to find a tub of it on an episode of Chopped. They all seemed familiar with the condiment, but I was not. I was intrigued — even more so when I learned it was a Korean chili paste of fermented soybeans and rice with a sweet and savory kick. Fast-forward a few years and gochujang is finally set to hit Main Street America in a big way. Whole Foods introduced a limited-edition line of gochujang-spiked products — ketchup, mustard, marinade, barbecue sauce, hot sauce and even…

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