Here are my recommendations for clean pre-workout supplements.
Watch this video on safe pre-workout supplements. I was tired of seeing all the garbage being put on the shelves and wanted to share with you some of the things I've been playing around with. Watch it or the guys with deep v-necks at the gym will win.
Who says pre-workout supplementation can't be healthy? In this video I share with you some of my favorite workout supplements.
Routine can be good sometimes
The thing is, without some aspect of routine, our lives are a mess.
I used to think routine was boring. Instagram is littered with inspirational quotes telling you to quit your job and move to Thailand while living amongst nature and all its abundance. The thing is, without some aspect of routine, our lives are a mess. Jobs are routine, but they provide financial stability. Dietary structure is boring, but in some circumstances they’re required in order to bring your health back to a baseline. Where am I going with this? It’s actually unrelated to a job or diet, but rather how you carry yourself when working out. I have a couple rules that I try to enforce for myself when it comes to movement and exercise.
What to do:
- Always pickup the barbell and dumbbell off the floor the same way you would as if it were 500lbs. That means your somewhat braced and aware at all times. I’ll even utilize this rule when doing something as simple as picking groceries up off the floor (the brace is a little unnecessary, but the movement mechanics should be the same).
- Put your weights away. It’s the principle that matters. It creates a lifelong habit of simplicity. Use a weight, put it back. Eat from the plate, wash that plate. The habit eliminates unnecessary excess and keeps you from looking like a douche at the gym.
- Drink water like a draught is coming. Obviously this rule can be taken to an extreme, but I’ve never found myself on the verge of over consuming water.
- Eat after your workout. I’m not concerned with timing, but I’ll shoot for that 1-hour window after your workout.
My point here is that there are two types of routines. One is the type that keeps you stagnant and comfortable while the other type of routine keeps you consistent and accountable.
How Protein Can Support Liver Function
Detoxification is synonymous with holistic nutrition.
Detoxification is synonymous with holistic nutrition. I always find that when the topic of holistic nutrition comes up, a question or comment in regards to detoxification makes its way into the conversation. I’m ok with this because supporting the detoxification and elimination process is a large part of what we as nutritional practitioners do. The downside to this is that there are many misconceptions regarding liver detoxification.
Also, for some reason, a lot of people assume that I walk barefoot and put flowers in my hair while sipping kombucha as I talk to the birds because I’m involved with holistic nutrition. This I can live with because it actually sounds like a really cool thing to assume of someone. Anyways, in this post, I wanted to set two things straight.
First, I don’t walk barefoot in the streets, and secondly, I don’t believe a low protein diet is required in order to maintain a healthy liver. I guess I should address the second statement before someone assumes I’m applying “bro science” to detoxification.
I do believe that in some cases protein should be restricted when liver function is taxed and that fasting has its time and place in jumpstarting liver function. However, long-term protein reduction is definitely not the answer to everyone’s problems.
A little insight into how the body uses protein with regards to liver function (I promise this won’t bore you with this).
In the liver, toxins are neutralized in two phases. To keep things simple, just know that phase 2 of the liver detoxification entails something called “conjugation”. This is where the toxin that leaves the liver is accompanied by a conjugate before being excreted into our waste.
Think of a really drunk girl at the club. She can’t leave alone, she’ll need someone to accompany her out of the club, into the taxi and finally into the toilet. The same thing goes for toxins. Literally. See what I did there? Amino acids can serve as the friend that attaches to the toxin and out the body.
The liver uses glycine, taurine, glutamine arginine and ornithine (all amino acids). This is why a balanced diet of protein is actually required for normal liver function. It’s also an important aspect of methylation but we’ll leave that for another post.
The main point I wanted to get across is that protein is not all that bad! Normally, we’d be hard-pressed to find blog posts that preach about protein being a supportive macronutrient to the liver. I understand that we live in a society where overconsumption is more widespread than underconsumption, but amino acid conjugation is just one thing to consider when looking at the overall function of liver detoxification.
Some tips on choosing protein sources…
Opt for organic and sustainably farmed meats.
If organic is too expensive, keep in mind that you won’t be buying the same amount of meat if it were commercially farmed. Higher quality = better bioavailability (usability).
Avoid overconsuming protein. You can easily come up with your protein amount using apps or websites that will calculate Macros for you. Consult a nutritionist if you’re totally in the dark about the amount.
Eat your protein.
How to Properly Deadlift: Video Movement Series #1
In this video, I’m hanging put with powerlifting coach Paul Hynes. Watch the full video for cues on how to properly set up, hinge and pull for a safe and powerful deadlift.