The Zercher Squat

The Zercher Squat (ZS) is probably one of the most hated squat variations there are. It is uncomfortable to do, difficult to set up for if you don't have a power rack, and downright miserable if you go too heavy. All that aside, it's an amazing addition to any  squat program!

Take a look at the following video to see the "classic" setup, i.e., without a power rack, as well as a couple reps.

The Zercher Squat will take some time to get used too, but the effort is worth the benefits you will reap from it. NOTE: if you look closely you will see that the Zercher Squat closely resembles the kettlebell Goblet Squat. If it doesn't, you might want to work on it a little more!


Great advice from Dr. Peter Attia and Dr. Jordan Peterson

I regularly listen to, and heed the advice of:  Dr. Peter Attia, Dr. Andrew Huberman, and Dr. Jordan Peterson. I find their viewpoints backed by intelligent thought, scientific research, and actionable material.

I was excited to see Dr. Attia on Jordan Peterson's podcast discussing fitness, nutrition, longevity, and other related topics. The following brief clip gives some amazing information pertaining to the benefits of exercise and what a well thought out program looks like. If you watch one YouTube video today, I hope it's this one - you will not regret it!


The Hidden Health Dangers Behind Mouth Breathing

Overview

MouthbreathingBreathing is a fundamental process that supplies oxygen to our bodies and helps eliminate waste products. However, some individuals have developed the habit of breathing through their mouths instead of their noses, known as mouth breathing. This habit can have various effects on different age groups, including young adults, adults, and the elderly. It's important to rectify mouth breathing to optimize overall health and well-being. One potential solution gaining popularity is mouth taping. Let's explore each aspect in more detail.

What is Mouth Breathing?

Mouth breathing refers to the habit of primarily inhaling and exhaling through the mouth instead of the nose. Breathing through the nose offers numerous benefits, such as air filtration, optimal oxygen uptake, and promoting oral health. In contrast, mouth breathing bypasses these natural functions and can lead to various health issues.

“Returning to your original design of breath will improve every area of your life. Our bodies, minds, and emotions are all supported and affected by how we breathe.“ - Tim Anderson

How Does Mouth Breathing Affect Young Adults?

Mouth breathing can significantly impact the overall well-being and quality of life for young adults. It disrupts sleep patterns, resulting in fatigue and decreased cognitive function. Young adults who habitually breathe through their mouths may also experience increased dental problems, including dry mouth, bad breath, and gum disease. Additionally, mouth breathing can contribute to facial and dental deformities, potentially affecting their appearance and self-esteem.

How Does Mouth Breathing Affect Adults?

In adults, mouth breathing can have similar effects as in young adults, but it can also worsen existing conditions. Chronic mouth breathing may exacerbate allergies, asthma, and respiratory infections. It can also contribute to sleep disorders like snoring and sleep apnea. Furthermore, adults who breathe through their mouths are more prone to oral health issues, including tooth decay, gum disease, and an increased risk of cavities.

How Does Mouth Breathing Affect the Elderly?

Mouth breathing presents unique challenges for the elderly. As we age, our lung capacity naturally decreases, and mouth breathing further compromises respiratory function. Elderly individuals who breathe through their mouths may experience reduced oxygen intake, leading to fatigue, brain fog, and a weakened immune system. Additionally, mouth breathing can exacerbate oral health problems and contribute to dry mouth, which can affect speech, swallowing, and overall oral comfort.

What Can Be Done to Correct Mouth Breathing?

Correcting mouth breathing is crucial for optimizing health and well-being. The first step is identifying and addressing any underlying causes, such as allergies, nasal congestion, or structural issues. Seeking guidance from healthcare professionals like ear, nose, and throat specialists or dentists can provide valuable insights and potential treatment options. Breathing exercises, nasal dilators, orthodontic interventions, and myofunctional therapy are some approaches that may be recommended based on individual needs.

Tim Anderson, the driving force behind Original Strength, has this to say about mouth breathing:

“In the absence of an underlying medical cause for mouth breathing, simply practicing nasal breathing is a great place to start when retraining the body with the proper way to breathe. Though this may take a great deal of mental energy it is fairly simple and easy to do when you are conscious. But what about when you are asleep? Habitual mouth breathing while sleeping is notorious for disrupting sleep patterns and eroding health. This is where mouth taping could be of benefit.”

Is Mouth Taping a Good Method for Correcting Mouth Breathing?

Mouth taping has gained attention as a potential method to encourage nasal breathing and discourage mouth breathing during sleep. It involves using hypoallergenic tape to gently seal the lips, directing air through the nose. However, it's important to note that mouth taping should only be done under the g idance of a healthcare professional as it may not be suitable for everyone. Proper evaluation and personalized advice are essential to determine if mouth taping is a suitable option.

Ailments Associated with Mouth Breathing

  • Sleep disorders: Mouth breathing can contribute to sleep disorders such as snoring and sleep apnea, leading to poor sleep quality, daytime fatigue, and increased health risks.
  • Allergies and respiratory infections: Mouth breathing bypasses the nasal passages' filtration system, making individuals more susceptible to allergies, asthma, and respiratory infections.
  • Dental issues: Mouth breathers often experience dry mouth, which can lead to an increased risk of tooth decay, gum disease, bad breath, and oral discomfort.
  • Facial and dental deformities: Habitual mouth breathing during development can potentially lead to facial and dental deformities, such as long face syndrome, narrow dental arches, and malocclusion (misalignment of the teeth).
  • Reduced oxygen intake: Mouth breathing may result in decreased oxygen uptake, leading to fatigue, poor concentration, compromised immune function, and overall reduced vitality.
  • Posture problems: Chronic mouth breathing can affect the position of the head, neck, and shoulders, potentially contributing to poor posture and musculoskeletal imbalances.

Conclusion

Mouth breathing is a common habit with significant effects on individuals of all ages. It can impact sleep, oral health, respiratory function, and overall well-being. Recognizing and addressing mouth breathing is essential for optimal health. Consulting with healthcare professionals, considering various treatment options, and adopting nasal breathing techniques can help correct mouth breathing and improve overall quality of life. Remember, proper evaluation and personalized advice are crucial to determining the most suitable approach for each individual.

Popular YouTube Videos on Mouth Breathing

  • "Mouth Breathing: Causes, Effects, and Solutions" by Dr. Mike Mew
  • "The Dangers of Mouth Breathing" by Dr. Mark Burhenne
  • "The Science of Breathing: Mouth vs. Nose" by The Breathing Class with Dr. Belisa Vranich
  • "How to Stop Mouth Breathing" by The Buteyko Clinic International
  • "Mouth Taping: The Benefits and How-To" by Patrick McKeown

Popular Podcast Episodes on Mouth Breathing

  • "The Mouth-Breathing Epidemic and How It Affects Your Health" - The Healthy Moms Podcast with Katie Wells and Dr. Mark Burhenne
  • "Breathing: The Hidden Epidemic" - The Joe Rogan Experience with James Nestor
  • "How Mouth Breathing Affects Sleep and Health" - The Sleep Is A Skill Podcast with Mollie McGlocklin and Dr. Mark Burhenne
  • "The Power of Nasal Breathing" - The Rich Roll Podcast with James Nestor
  • "Why Breathing Through Your Nose Could Change Your Life" - The Ultimate Health Podcast with Dr. Belisa Vranich

Age and Gender-Based Recommendations for Vitamin and Mineral Intake

Introduction

Screenshot_20230818_132506_ChromeMaintaining a healthy and balanced diet is key to obtaining essential vitamins and minerals for optimal health. However, in some cases, supplementation may be necessary to meet individual nutrient needs. The requirements for vitamins and minerals can vary based on factors such as age, gender, and health status. In this context, I have provided general recommendations for vitamin and mineral supplements for men and women of different age groups.

What should I be taking as I age?

Supplements should only be considered as a complement to a nutritious diet, and individuals should consult with their healthcare provider before starting any supplement regimen.

That being said, here are some general recommendations for vitamin and mineral supplements for men and women in different age groups:

Men and women between 20-30 years old:

  • Vitamin D: 600-800 IU per day to maintain bone health and support the immune system
  • Magnesium: 320 mg per day to support muscle and nerve function and maintain bone health
  • Omega-3 fatty acids: 250-500 mg per day to support heart health and brain function
  • Zinc: 11 mg per day for immune system support and to maintain healthy skin

Men and women between 30-40 years old:

  • Vitamin B12: 2.4 mcg per day for energy metabolism and nerve function
  • Calcium: 1,000 mg per day to maintain bone health
  • Vitamin C: 75-90 mg per day for immune system support and antioxidant protection
  • Coenzyme Q10: 100-200 mg per day to support heart health and energy production

Men and women between 40-50 years old:

  • Vitamin E: 15 mg per day for antioxidant protection and to support heart health
  • Vitamin K: 120 mcg per day to support bone health and blood clotting
  • Iron: 8 mg per day for red blood cell production and to prevent anemia
  • Probiotics: to support digestive health and immune system function

Men and women between 50-60 years old:

  • Vitamin B6: 1.7 mg per day for nerve function and to support brain health
  • Folate: 400-800 mcg per day for DNA synthesis and to support brain health
  • Vitamin A: 700-900 mcg per day for vision health and immune system support
  • Glucosamine and chondroitin: to support joint health and reduce inflammation

Men and women 60 and beyond:

  • Vitamin B1: 1.2 mg per day for nerve function and energy production
  • Vitamin B2: 1.3 mg per day for energy metabolism and to support vision health
  • Vitamin D: 800-1,000 IU per day for bone health and immune system support
  • Calcium: 1,200 mg per day to maintain bone health

Again, it's important to note that these are general recommendations and may not be appropriate for everyone. It's always best to consult with a healthcare provider before starting any supplement regimen. Additionally, the recommended dosages may vary depending on an individual's health status, gender, and other factors.

When should I take my Vitamins and Minerals?

Certain vitamins and minerals should be taken with food to aid in their absorption and prevent potential stomach upset. Fat-soluble vitamins (such as vitamins A, D, E, and K) should be taken with a meal that contains some fat, as the fat will help with their absorption. Water-soluble vitamins (such as vitamin C and B vitamins) can be taken with or without food, but taking them with a meal can help prevent stomach upset.

In terms of timing, there is some evidence to suggest that some vitamins and minerals may be better absorbed when taken at certain times of the day. For example, taking magnesium before bedtime may improve sleep quality. Additionally, taking calcium with meals may improve its absorption. However, more research is needed in this area to determine optimal timing for other vitamins and minerals.

Overall, it's a good idea to follow the instructions on supplement labels or consult with a healthcare provider or registered dietitian to determine the best timing and method of supplementation based on individual needs and preferences.

Do You Need a Multivitamin?

Whether or not it is necessary to take a multivitamin depends on an individual's diet and health status. If someone has a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources, they may not need to take a multivitamin. However, if someone's diet is lacking in certain nutrients or if they have a medical condition that affects nutrient absorption, they may benefit from taking a multivitamin.

Water-soluble and Fat-soluble Vitamins

Regarding the difference between water-soluble and fat-soluble vitamins, there are some important distinctions to be aware of. Water-soluble vitamins (such as vitamin C and B vitamins) are not stored in the body and need to be replenished daily through food or supplements. Any excess amounts are excreted in urine. Fat-soluble vitamins (such as vitamins A, D, E, and K) are stored in the body's fatty tissues and can accumulate to toxic levels if consumed in excess. Therefore, it's important to be careful with dosages of fat-soluble vitamins and not to exceed the recommended intake.

In terms of effectiveness, both water-soluble and fat-soluble vitamins and minerals are important for maintaining good health. However, the body's ability to absorb and utilize these nutrients can vary depending on factors such as the individual's diet, age, and health status. Therefore, it's important to get nutrients from a variety of sources, including food and supplements, and to work with a healthcare provider to determine the most appropriate supplement regimen based on individual needs.

The Difference Between Men and Women

Yes, men and women have different requirements for certain vitamins and minerals. For example, women of reproductive age require more iron than men due to menstrual blood loss. Women who are pregnant or breastfeeding may also require higher amounts of certain nutrients such as folate and calcium.

Additionally, men and women have different hormonal profiles, which can affect nutrient requirements. For example, testosterone levels in men may affect their need for certain vitamins and minerals, such as zinc.

Therefore, it's important to consider individual differences and needs when determining optimal vitamin and mineral intake for men and women. Consulting with a healthcare provider or registered dietitian can help identify specific nutrient needs based on age, gender, and other individual factors.

Based on the recommendations I provided, I would like to emphasize that these are general guidelines and individual needs may vary based on factors such as health status, medication use, and lifestyle habits. It's important to consult with a healthcare provider or registered dietitian before starting any supplement regimen, especially if you have any medical conditions or take medications that may interact with certain nutrients.

It's also important to note that supplements should not be a replacement for a healthy and balanced diet. The best way to get essential vitamins and minerals is through a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats. Supplements should only be considered as a complement to a healthy diet and lifestyle.

Finally, it's important to follow recommended dosages and not exceed the recommended intake for any nutrient, especially fat-soluble vitamins. Excess amounts of certain nutrients can be harmful to health.

Conclusion

Supplementation should not be a replacement for a healthy and balanced diet, but it can be an effective way to ensure adequate nutrient intake, especially for those who may have deficiencies or increased needs. Consulting with a healthcare provider or registered dietitian can help identify individual nutrient needs and determine the most appropriate supplement regimen. It's also important to follow recommended dosages and not exceed the recommended intake for any nutrient, as excess amounts of certain nutrients can be harmful to health. By considering individual needs and following safe supplement practices, individuals can maintain optimal health and wellbeing.


All Protein is NOT Equal

Overview

Screenshot_20230818_133530_ChromeThere is a difference between natural proteins from meat, dairy, and plants, and manufactured protein in a powder, shake, or processed form. From the standpoint of a dietician or expert nutritionist, natural proteins from meat are considered to be a complete source of protein, meaning they contain all the essential amino acids that the body needs to function properly. On the other hand, manufactured protein in a powder, shake, or processed form may not contain all the essential amino acids, and may also contain added sugars, artificial flavors, and other additives that can be harmful to your health.

Natural vs Manufactured Protein

The pros of natural proteins from meat include their high nutritional value, as well as their ability to help build and repair muscle tissue. They are also a good source of iron, zinc, and vitamin B12. However, consuming too much meat can lead to health problems such as heart disease, high cholesterol, and certain types of cancer.

Manufactured protein products such as protein powders and shakes can be a convenient way to supplement your diet with additional protein. They are also often lower in fat and calories than meat-based protein sources. However, they may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other additives that can be harmful to your health.

The rise of manufactured meat products such as the Impossible Burger has sparked debate among nutritionists and health experts. While these products may be a more sustainable and ethical alternative to traditional meat, they may also contain added preservatives and other additives that can be harmful to your health.

In terms of how the body reacts to naturally occurring proteins and enzymes versus their manufactured counterparts, it is generally believed that natural proteins are more easily absorbed and utilized by the body. This is because they are in their natural form and contain all the necessary cofactors and enzymes needed for proper digestion and absorption. Manufactured proteins, on the other hand, may be more difficult for the body to digest and absorb, and may not be as effective at building and repairing muscle tissue.

How much protein do you need?

The recommended daily protein intake for men and women varies based on several factors, such as age, weight, physical activity level, and overall health status.

Here are the general protein recommendations for men and women to maintain or increase lean muscle mass:

To maintain lean muscle mass:

  • Men: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day
  • Women: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day

To increase lean muscle mass:

  • Men and Women: 0.5-0.8 grams of protein per pound of body weight (1.2-1.7 grams per kg of body weight) per day

For example, a 150-pound (68 kg) man who wants to maintain lean muscle mass would need around 54 grams of protein per day (150 x 0.36), while a man who wants to increase lean muscle mass would need 75-120 grams of protein per day (150 x 0.5-0.8).

Similarly, a 130-pound (59 kg) woman who wants to maintain lean muscle mass would need around 47 grams of protein per day (130 x 0.36), while a woman who wants to increase lean muscle mass would need 65-104 grams of protein per day (130 x 0.5-0.8).

It's important to note that these are general recommendations, and individual protein needs may vary based on factors such as activity level, age, and health status. Consulting with a registered dietitian or healthcare provider can help determine individual protein needs and ensure a well-balanced diet.

The Best Sources of Protein

There are readily available sources of protein from meat, dairy products, and plants. The more nutrient dense sources of protein, i.e., meat, are going to be more beneficial due to the presence of amino acids, minerals, and other nutrients, but they are not your only options. Following are the top ten sources of protein from meat, dairy products, and plants:

Top 10 Best Sources of Protein from Meat:

  1. Chicken breast (3.5 oz/100g): 31g of protein
  2. Turkey breast (3.5 oz/100g): 29g of protein
  3. Beef steak (3.5 oz/100g): 26g of protein
  4. Pork chops (3.5 oz/100g): 25g of protein
  5. Lamb chops (3.5 oz/100g): 25g of protein
  6. Bison (3.5 oz/100g): 22g of protein
  7. Venison (3.5 oz/100g): 22g of protein
  8. Tuna (3.5 oz/100g): 22g of protein
  9. Salmon (3.5 oz/100g): 20g of protein
  10. Shrimp (3.5 oz/100g): 20g of protein

Top 10 Best Sources of Protein from Dairy:

  1. Greek yogurt (6 oz/170g): 17g of protein
  2. Cottage cheese (4 oz/113g): 14g of protein
  3. Swiss cheese (1 oz/28g): 8g of protein
  4. Parmesan cheese (1 oz/28g): 10g of protein
  5. Cheddar cheese (1 oz/28g): 7g of protein
  6. Mozzarella cheese (1 oz/28g): 6g of protein
  7. Milk (1 cup/240ml): 8g of protein
  8. Kefir (1 cup/240ml): 8g of protein
  9. Whey protein powder (1 scoop/30g): 25g of protein
  10. Casein protein powder (1 scoop/30g): 24g of protein

Top 10 Best Sources of Protein from Plants:

  1. Lentils (1 cup/198g cooked): 18g of protein
  2. Black beans (1 cup/172g cooked): 15g of protein
  3. Chickpeas (1 cup/240g cooked): 14g of protein
  4. Quinoa (1 cup/185g cooked): 8g of protein
  5. Tofu (3.5 oz/100g): 8g of protein
  6. Edamame (1 cup/155g cooked): 17g of protein
  7. Peanuts (1 oz/28g): 7g of protein
  8. Almonds (1 oz/28g): 6g of protein
  9. Chia seeds (1 oz/28g): 4g of protein
  10. Hemp seeds (1 oz/28g): 9g of protein

Note: Protein content may vary based on factors such as brand, preparation method, and serving size.

Conclusion

In conclusion, natural proteins from meat, dairy, and plants are a better source of protein compared to manufactured protein in powder, shake, or processed form. Although natural proteins have high nutritional value and help build and repair muscle tissue, consuming too much meat can lead to health problems. Manufactured protein products may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other harmful additives. Moreover, natural proteins are more easily absorbed and utilized by the body. Protein intake recommendations for men and women vary based on several factors, and consulting with a registered dietitian or healthcare provider can help determine individual protein needs. The best sources of protein include meat, dairy products, and plants.


Know your NSAIDs

Overview

Screenshot_20230818_134448_ChromeIbuprofen, acetaminophen, and naproxen sodium are all nonsteroidal anti-inflammatory drugs (NSAIDs) that are used to relieve pain and reduce inflammation. However, they differ in their chemical structure, mechanism of action, and side effects.

How NSAID’s Work

Ibuprofen and naproxen sodium work by blocking the production of prostaglandins, which are chemicals that cause pain and inflammation. Acetaminophen works by blocking the production of prostaglandins in the brain, which reduces pain and fever.

From a physician's standpoint, ibuprofen and naproxen sodium are often used to treat pain and inflammation associated with conditions such as arthritis, menstrual cramps, and headaches. Acetaminophen is often used to treat mild to moderate pain and fever.

Possible side effects of ibuprofen and naproxen sodium include stomach upset, heartburn, nausea, and increased risk of bleeding. Acetaminophen can cause liver damage if taken in high doses or in combination with alcohol.

Drug interactions can occur with all three medications, so it is important to consult with a physician or pharmacist before taking them. Inactivity and age can increase the risk of side effects and drug interactions.

It is appropriate to take ibuprofen or naproxen sodium for pain and inflammation associated with conditions such as arthritis, menstrual cramps, and headaches. Acetaminophen is appropriate for mild to moderate pain and fever. It is generally not recommended to take these medications together unless directed by a physician, as this can increase the risk of side effects and drug interactions.

NSAID Generic Name

Best used for:

Name Brand

Ibuprofen

Muscle pain, pain from injury

Advil, Motrin

Naproxen Sodium

Muscle pain, pain from injury

Aleve

Acetaminophen

Mild to moderate pain, fever

Tylenol

Possible Interactions

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) can interact with other medications and cause adverse effects. Here are some examples:

  • Aspirin: Aspirin is also an NSAID, so taking it with other NSAIDs increases the risk of gastrointestinal bleeding.
  • Blood thinners: NSAIDs can increase the risk of bleeding when taken with blood thinners such as warfarin, heparin, or clopidogrel.
  • ACE inhibitors: Taking NSAIDs with ACE inhibitors, which are used to treat high blood pressure, can reduce the effectiveness of the ACE inhibitors and increase the risk of kidney problems.
  • Diuretics: NSAIDs can reduce the effectiveness of diuretics, which are used to treat high blood pressure and heart failure.
  • Lithium: NSAIDs can increase the levels of lithium in the blood, which can cause toxicity.
  • Methotrexate: NSAIDs can increase the toxicity of methotrexate, which is used to treat cancer and autoimmune diseases.
  • Corticosteroids: Taking NSAIDs with corticosteroids, which are used to reduce inflammation, can increase the risk of gastrointestinal bleeding.
  • Antidepressants: NSAIDs can increase the risk of bleeding when taken with antidepressants such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).

It's important to talk to your doctor or pharmacist before taking NSAIDs if you are taking any other medications. They can advise you on the potential interactions and help you avoid any adverse effects.

Conclusion

The article provides an overview of the differences between ibuprofen, acetaminophen, and naproxen sodium, which are nonsteroidal anti-inflammatory drugs (NSAIDs) used to relieve pain and reduce inflammation. The article explains how each drug works and lists their possible side effects, drug interactions, and best uses. Ibuprofen and naproxen sodium block the production of prostaglandins, while acetaminophen blocks the production of prostaglandins in the brain. Ibuprofen and naproxen sodium are commonly used to treat pain and inflammation associated with conditions such as arthritis, menstrual cramps, and headaches, while acetaminophen is often used to treat mild to moderate pain and fever. The article cautions against taking these medications together without physician direction due to the risk of increased side effects and drug interactions. It's important to talk to a doctor or pharmacist before taking NSAIDs if you are taking other medications to avoid any adverse effects.


The Glymphatic System

Glymphaticsystem (1)The Glymphatic System is a waste clearance system in the brain that helps to remove toxins and metabolic waste products that accumulate during waking hours. It was discovered in 2012 by researchers at the University of Rochester Medical Center. The system is a network of vessels that run alongside blood vessels in the brain and is responsible for the exchange of cerebrospinal fluid (CSF) throughout the brain.

The glymphatic system is important to brain function, sleep, cognitive ability, and recovery because it helps to remove waste products that can be detrimental to brain health. When the glymphatic system is functioning properly, it helps to clear beta-amyloid, a protein that is associated with Alzheimer's disease. It also helps to remove other toxins and metabolic waste products that can impair brain function.

During sleep, the glymphatic system is particularly active, and this is thought to be one reason why sleep is so important for brain function and cognitive ability. The system is responsible for flushing out toxins and waste products that accumulate during waking hours, and this allows the brain to function optimally during the day.

In terms of recovery, the glymphatic system is important because it helps to remove waste products that can lead to inflammation and cell damage. When waste products accumulate in the brain, they can impair recovery after injury or illness. The glymphatic system helps to clear these waste products and promote healing.

Overall, the glymphatic system is an important mechanism for maintaining brain health and function. It helps to remove waste products that can impair cognitive ability, disrupt sleep, and impair recovery.

The glymphatic system was first discovered in 2012 by Dr. Maiken Nedergaard and her colleagues at the University of Rochester Medical Center. The system is a network of vessels that run alongside blood vessels in the brain and is responsible for the exchange of cerebrospinal fluid (CSF) throughout the brain. The system is driven by astrocytes, a type of brain cell that helps to regulate the flow of CSF through the brain.

One of the main functions of the glymphatic system is to remove waste products from the brain. During waking hours, the brain produces metabolic waste products that can be harmful if they accumulate in the brain. The glymphatic system helps to clear these waste products, which can include beta-amyloid, a protein that is associated with Alzheimer's disease.

Research into the glymphatic system is ongoing, and there is a growing body of evidence suggesting that the system may be important for a range of brain functions. Studies have shown that the glymphatic system is more active during sleep, which may explain why sleep is so important for brain function and cognitive ability. The system is also thought to be important for recovery after injury or illness, as it helps to remove waste products that can impair healing.

There is also research being done into the role of the glymphatic system in neurological disorders such as Alzheimer's disease. Studies have shown that the system may be impaired in people with the disease, which could contribute to the accumulation of beta-amyloid in the brain.

As for videos and podcasts that reference the glymphatic system, there are several available online. Here are a few examples:

  • "The Glymphatic System: Your Brain's Detox System" by Dr. Andrew Huberman (YouTube)
  • "Brainwash: Sleep and the Glymphatic System" with Dr. Matthew Walker and Dr. Maiken Nedergaard (Podcast)
  • "Glymphatic System: Brain Drain or Trash Can?" by Dr. Brian Nahed (YouTube)

These resources provide more detailed information about the glymphatic system and its importance for brain function, sleep, and recovery.


It's Hot in Here!

Heat stroke symptoms
Summers in the Washington, DC area are not for the faint of heart! If you've lived here long enough you know that July and August can be downright miserable when it comes down to high temperatures and even higher humidity.

Here are some tips on how to modify your training during the summer months:

  • Acclimatize to the heat gradually. If you're not used to training in hot weather, start by gradually increasing the amount of time you spend exercising in the heat. This will give your body time to adjust and prevent heat-related illnesses.
  • Wear light, breathable clothing. Clothes that wick away sweat will help you stay cool and comfortable. Avoid wearing cotton, as it will absorb sweat and make you feel hotter.
  • Stay hydrated. Drink plenty of fluids before, during, and after your workouts. You may need to drink more fluids than usual in hot weather.
  • Take breaks. If you start to feel overheated or dizzy, take a break. Drink some fluids, cool down, and then resume your workout.
  • Listen to your body. If you're feeling really hot or uncomfortable, stop your workout and cool down. Don't push yourself too hard in hot weather.
  • Manage your recovery. In hot weather, your body needs more time to recover from workouts. Be sure to get enough sleep and eat a healthy diet.

Whenever you are exerting yourself in these conditions, there is always a possibility of heat cramps, heat exhaustion or heat stroke. Both of these are dangerous, and in some cases can be life threatening. Be aware of the signs of heat cramps, heat exhaustion and heat stroke. If you experience any of these symptoms, seek medical attention immediately:

  • Dizziness
  • Headache
  • Nausea
  • Vomiting
  • Confusion
  • Hot, dry skin
  • Rapid heart rate
  • Loss of consciousness
  • By following these tips, you can stay safe and healthy while training in hot weather.

Early Bird Registration Ends Saturday 07/08/23

Certification Weekend Overview

Dan John Tim Anderson Oct 2023Get ready for an incredible opportunity that comes once in a lifetime! We're thrilled to announce a hands-on training and instruction event featuring two of the world's top trainers and innovators: Dan John and Tim Anderson. This is an event you won't want to miss!

Dan John will be presenting his brand-new body of knowledge called "From Assess to Success." He'll guide you on how to assess and prepare athletes, as well as anyone else, in a logical, safe, and effective manner. This is your chance to learn invaluable insights and techniques from one of the best in the field.

But that's not all! Tim Anderson will be leading attendees through the exciting "Pressing Reset" program. This program is designed to help you recapture movement and awareness that may have been lost or never fully developed. Tim's expertise will empower you with essential skills that can make a real difference in your life.

By the end of this weekend, you'll have a unique opportunity to become certified in both "From Assess to Success" and "Pressing Reset." Imagine the value of holding these certifications from two dynamic, informative, and fun presenters! The knowledge and skills you'll gain will stay with you for months to come.

This event promises an informal and exciting atmosphere. While you soak up knowledge and training, you'll also experience a sense of enthusiasm and excitement. You'll leave feeling motivated and ready to apply everything you've learned to yourself, your clients, and even your family members.

Don't miss out on this extraordinary chance to learn from the best in the industry. Join us for a weekend filled with valuable insights, practical training, and a whole lot of fun!

Certification Weekend Information

Dates: October 07 and 08, 2023
Location: CrossFit Koncepts (Gaithersburg, MD)
Times: 0900 am to 0530 pm (both days)
Registration: To pre-register for this event (via Venmo or Credit Card) contact Michael Krivka at [email protected] or call 301/404-2571
Cost:

  • Early Bird Registration - $399/person by 07/08/2023
  • Pre-registration - $599/person by 08/15/2023
  • At the Door - $799/person after 08/15/2023 

NOTES:

  • Contact Michael Krivka for group rates of 05 or more.
  • Attendance is strictly limited to 40 people.
  • Registration will terminate when 40 people have pre-registered for this event.

ACT NOW - Space is extremely limited and will sell out fast!


Is Coffee Good For You?

I don't think I know anyone that doesn't drink coffee or tea. It's either a convenient way to mainstream some caffeine, or it's a social thing.

Either way, coffee, and the associated caffeine, are a part of our daily lives.

Caffeine is probably one of the most studied drugs in existence. It has been studied for decades and the results are pretty impressive. It can help drag you out of a slump, give you a boost in performance in the gym, and many more benefits.

The following video will give you a pretty comprehensive introduction into what coffee can do for you at home, at work, and in the gym.