Don't Jog, It's Too Dangerous (What to Do Instead)

Brad Kearns is back with part 2, following his article showing how he destroyed his health during a six-month binge of high volume aerobic exercise after a long layoff from real training. Among a whole list of problems, he tested scary-low for testosterone, and bounced back with five months of enforced rest and trading too-difficult cardio for easy jogging and walking.

Here are some ideas to trade steady state cardio for sessions that deliver broader fitness benefits and are more fun, more challenging, and more rewarding.

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Should You Lift Barefoot?

I’ve spoken at length about the terrible effects of sitting. By taking gravity out of the equation, chairs weaken glutes, slacken hamstrings, tighten calves, and deactivate our lower bodies. That’s not even mentioning the poor posture, reduced cognitive function, and impaired fat-burning capacity. Shoes are even worse. They’re like chairs for our feet, only we wear them all day.

That’s why I’ve always advocated breaking free of the shoe monopoly to go barefoot as much as possible.

Barefoot walking. Barefoot hiking. Barefoot running. Barefoot sprints. Barefoot gardening, trash-taking-outing, dancing, cleaning. All good, all beneficial.

And now I want you to try barefoot lifting. But first, I’m going to tell you why.

Are there benefits to barefoot lifting? Absolutely.

Are there things to watch out for? Yes.

First, let’s explore the potential benefits of lifting weights barefoot.

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The Holidays Come Early! 25% off of Everything

*To redeem, visit primalkitchen.com and choose items to add to your cart, and enter code EARLYACCESS2020 at checkout. Offer expires 11/16/2020 at midnight PST. Cannot be combined with any other offer. 

Gluten Free Stuffing with Italian Sausage

Stuffing can be a comforting combination of oven-toasted bread mixed with softened vegetables or fruits, herbs, savory protein or nuts/seeds, and delicately seasoned broth for a touch of moisture. We use gluten-free sourdough bread and added an Italian Thanksgiving spin. Choose sweet or spicy Italian sausage, a simple blend of celery, onion, and Italian herbs, and our savory, herbaceous Pesto Mayo for a surprising addition of rich Italian flavor.

Our stuffing recipe uses three steps to get the desired texture of moist interior with golden, crisp peaks of toasted bread:

1. Cook the veg and sausage in a pot first on the stove
2. Place all the stuffing ingredients into a dish and bake for 15 minutes covered, then 15 minutes uncovered
3. Turn the oven to broil and toast the stuffing until it's golden. 

Get the Full Recipe

A Holistic Approach to Solving a Puzzle, with Dr. Ashley Beckman

Our guest on the show today is Dr. Ashley Beckman. Dr. Ashley is a doctor of Chinese medicine and acupuncture, and is a board-certified acupuncturist and herbalist in Los Angeles, California. Dr. Ashley received her doctorate in Healthy Aging and Longevity and wrote her thesis on the topic of epigenetics. As many of you know, epigenetics is the study of how our genes are affected by factors such as our diet and lifestyle. Knowing this background, it will come as no surprise that we get into a lot of different holistic health topics during this episode. We chat about gut health and why it is important to consider partnering with practitioners to really take care of clients whose gut health issues may be more complicated. We also talked about how to use our unique genetic data to map out a wellness plan, epigenetics and gene expression, detox, telehealth, and more. It is always so inspiring for us health coaches to chat with doctors who are interested in using health coaches in their practices to enhance their patients’ experience. Grab your tea, a note pad, and a big, cozy blanket, and get ready for another amazing episode of Health Coach Radio!

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