A new study published in Environment International shows that air quality impacts your gut microbiome. “This study examined relationships between air pollutants and the gut microbiome in young adults residing in Southern California. Our results demonstrate significant associations between exposure to air pollutants and the composition of the gut microbiome” …
Stretching is Anti-Cancerous?
While writing the product description page for 7 Minute Flexibility I went over to PubMed to see how much (how little actually) research there was on the benefits of flexibility. Unfortunately, stretching being a free thing that anyone can do, there’s not money to be made from researching and promoting …
Breathing Methods During Exercises
Terry asks: “I’m looking for a way to improve on my breathing during exercise, particularly moderate to high intensity exercise. Breath holding is very natural for me during more intense exercise, yet ideally more controlled breathing is ideal, although I am not convinced that is feasible for moderate to high …
Breathing into Body Parts
Daniel asks: “When someone says “breath into your <non-lung bodypart>” through intent or visualization, what is actually happening physiologically?” Good question. It is mostly a visualization exercise. And by that I’m not just meaning visual only, but with a focus on feeling. I don’t know if this has been studied, …
MODULAR Training
No two people reading this email, despite the thousands that get these emails, do the same workouts. There are big variations and small variations. But think about that for a moment. No two people are doing the exact same thing. So how am I supposed to teach you what YOU …
Gyms and Masks
Daniel asks: “Some gyms require masks over both nose and mouth while working out. What are the implications of this and how can we mitigate any problems from it?” Well, on masks in general I gave my opinions in a podcast a few weeks back. You can listen to that here, …
To Hold Your Breath or Not Hold Your Breath
Daniel asks: “Taoist breathing exercises are very big on NOT holding the breath and having an even in-out. Yogic breathing exercises include plenty of breath holds. Some say it helps saturate your body with oxygen. Thoughts?” I’m all for holding the breath. It’s a natural thing we humans can do, …
Breath – Key to Super Powers?
Did you know that my start in real fitness began with breathing exercises? Sure, I played football in high school and did some weightlifting around that. But I was not strong, nor athletic despite doing so. That speaks to how you can just spin your wheels if you’re missing the …
More Science Behind Breathing
Yesterday, we picked some fun at the skeptical lunatic charlatans at Wikipedia for denying the science of breathwork because it doesn’t fit into their model of the world. Today, I want to get into the science that DOES exist about the many benefits of breathing exercises. There is quite a …
Breathwork is Pseudo-Science
…at least if you believe Wikipedia. Here’s the start of their entry on Breathwork: “Breathwork is a New Age term for various breathing practices in which the conscious control of breathing is said to influence a person’s mental, emotional or physical state, with a claimed therapeutic effect. Breathwork has no …
Density by Time vs Density by Set
Density is one of the great yet underused methods of progression in training. In the 2nd Edition of Master Keys to Strength & Fitness I label it as one of the secondary methods of progression, but that is only because you must understand the primary methods of intensity, set and …
Foundational Foundation: Breath
Yesterday, I covered how important the quality and quantity of water was to your health. And by health, I mean it’s impact on every single cell and system in your body. (If you missed it, you can find it on the blog here.) Improve your water supply and you’ll reap …
Foundational Foundations
Health is on my mind a whole lot. Lately, I’ve been thinking about a big overarching framework that covers everything…as well as how to really boil it down to the simplest basics. Or as I’m calling it here the foundational foundations. As I’ve said before, when it comes to health, …
One Exercise Session Alters 9815 Molecules
New research shows that nine minutes of aerobic exercise alters a whopping 9,815 molecules in your blood. Researchers at Stanford University attempted to look at everything that changes in the body from metabolism to genes, from proteins and fats to microbiome, from immune response to hormones and more. With 36 …
I Hurt My Back…
It happened! For the first time in something like eight years I hurt my lower back. (Methinks that’s a pretty good run.) Was it from kettlebell juggling? Was it bent pressing a heavy weight? Was it doing arched back handstand pushups? None of the above. It was simply cleaning a …