Amber’s Cato Success Story | Marcus Daily Apple

Today I’m sharing stories from Amber’s Vegan to Pescaterian to Keto এবং and finally, making her way to health!

Have you improved your health, tackled a fitness goal, or overcome obstacles with the help of the initial blueprint? Inspire others by sharing your success stories with the MDA community. Contact me here.

Success storiesHi Mark! I wanted to share how putting into action the steps given in your book has changed my life. Thanks for reading.

By the time I gave birth to my son in 2016 I was already over 20 pounds overweight. During pregnancy I wear a further 40 pounds, which kept me in the obese section. I let myself indulge in every craving (mainly strawberry shortcake) and paid no attention to scale. I was overconfident that I would lose weight after delivery, but when that didn’t happen, I started to think it was my new normal.

Six months later I joined a gym. On the first day I stepped on the scale, and when the number appeared I was completely disappointed. I had zero muscles in my abdomen, and because I could not attend their regular classes, they often had to make various exercises specifically for me. I was embarrassed but determined, and 11 months later I was 30 pounds down and feeling proud.

But I was hungry most of the day. In an effort to lose weight, I have “tinkered” with diet. At the time, I was on a vegan diet that quickly turned into a Pescatarian diet. One day, my gym announced that they were removing locations and could no longer provide day care for my son. Just like that, my gym days were over. I tried to “wish” myself in the gym at 5am but it never got better. I could just keep my eyes open to do the right workout.

I let the membership expire and noticed the weight coming back fast. I didn’t understand how this was happening. I thought I was making healthy food. A normal day was like this:

  • A piece of toast with avocado and some juice.
  • For lunch I will make vegan nachos with a starch-like substance that is served on top of black beans, rice, lettuce and tomato chips instead of cheese.
  • For dinner I will make another dish with fish with beans or gonochi.

This went on for the next two years and suddenly white wine entered the picture. Wine has become a constant in my life and – wonder! – I have started gaining more weight. I was tired all the time; I went to bed at 8 and still woke up tired.

At age 32, for the first time, I thought it was a no-brainer. I have decided to deal with this extreme fatigue with my doctor. He ordered the labs, and when the results came back (leaving you the details) everything in each section was upgraded to “red”. I was shocked and ashamed.

My doctor explained a “new” diet that he heard about the wonderful thing called keto. He said I should investigate it and I recommend losing weight as soon as possible. I shrugged it off and I told him I’m a pescatarian and I’ll take it out. I left and tried to get better. That means I had less than a glass of wine and that was it.

At the time, my son was enrolled in a program that included home visits from specialized teachers in the area. About a month after I saw the doctor, one of my first teachers was coming. He rang the doorbell and said, “Hello again,” which I thought was weird, because I didn’t think I’d meet him. He then said, “I think we met last year,” to which I replied, “No, I don’t think so” – then it hit me! She was 90 pounds heavier when we met. My jaw dropped and he said, “Yeah, I’ve lost quite a bit.” As soon as the session was over, I asked him how he did it and he replied “I did it, you should try it”.

Yet again, I rolled my eyes and said, “We’re Pescatarians, but I’m glad it worked for you.”

Looking back, I can see the pattern of the small “nose” pointing in the right direction, But it wasn’t until a Joe Rogan podcast when one of the guests, Keto, mentioned that I thought hmm … maybe there’s something in it.

The guest mentioned your name and I quickly googled to find out more. I didn’t know if it was working, but I knew I had to try something different. My first step was to introduce my husband to the idea of ​​a meat-centered diet – which I had spent so long trying to get rid of completely. I found the butcher box and explained how ethical their values ​​were and if we went back to eating meat we would do it the “right way”.

I then bought your book Keto Reset Diet. I listened to every word and followed every suggestion. I downloaded a “keto” app for which I need to add all the food to it, then it will count my net carbohydrates. I decided to change and I did. I bought a Peloton bike to exercise at home and stuck with it.

Women in bathing suits as well as in photos before and after losing weight.

The first image you see was taken on August 9, 2019. The second was taken on April 1, 2022. I was 5’9, and my starting weight was 193 and my last 140 Since then I’ve bought you two more books and countless primary kitchen food products. Thanks to your strategies I have no problem keeping it off and maintaining a healthy weight. I told friends and family about your book and encouraged them to try. I am now one of those “Keto” people.

Thanks a lot, Mark!

You are very welcome, Amber! I’m glad you found something that worked for you. And thanks for sharing with all of us.


About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWhich was credited with turbocharging in 2009 to boost the early / paleo movement. After three decades of research and education on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

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How to use foam roller

Women using foam roller to massage buttocks on yoga matFoam rollers are very popular nowadays. Places like Target and Walmart carry them. Grandmas and grandpas are rolling foam. Doctors are giving them prescriptions. What started out as a niche mobility tool used only by the most obscure fitness experts has become commonplace. But if you want to get the most value out of your foam roller — and avoid any damage — you need to learn how to use it properly. It’s not as easy as “rolling”. It has an art. And a science.

But before we get into how to use a foam roller, let’s find out what a foam roller actually does (and doesn’t do).

What foam rolling does (and doesn’t) do

Rolling foam does not physically break the knot or muscle glue.

Foam rolling doesn’t lengthen the tissue like you’re making a flour slab. Research shows that foam rolling does not physically stretch or lengthen muscles.

Instead, foam rolling seems to relax the nervous system. It works through neuromuscular connections rather than brute force physical changes. After rolling the foam over an area while moving that tissue, your nervous system has determined that this is the right, safe range for you. Foam rolling gives you a small chance to set a new “safe” pattern. Instead of physical adherence, it is removing neuromuscular blocks and harmful patterns. You either reset the system and reprogram it, or leave it open for reprogramming with better movement.

It can also work through something called foam rolling Controlling harmful barriers to spread, Or DNIC. When a tissue hurts, it is because your nervous system has decided that blocking movement (through pain) in that area is safer and better for you than allowing movement in that area. But sometimes, the nervous system decides to dull the pain because it is safer and better for you to remove it than to keep it motionless. Consider a soldier a big wound in battle. She is seriously injured, but extreme pain will prevent her from going safely. The nervous system dulls the pain so that it can bring it back to life. Foam rollers can do something similar.

How to use foam roller

Relax in the roller; Don’t stress.

It can be difficult to stop because by its very nature, rolling foam is uncomfortable. Painful, even. But here’s what happens when you have tension: Your body fights the healing effects of the foam roller on you.

You should be able to breathe easily and naturally. If you are holding your breath, it indicates a stress response. You are probably going too hard or too tense.

Don’t abuse. Do not grit your teeth. Try to smile, or at least maintain a neutral facial expression. External manifestations of pain and discomfort will register with your nervous system. What you are trying to do here is reassure your body that you can handle the pain, the pain is not so bad and the tissues may start to feel better.

Stay in one place until it stops hitting.

If you’re running through your foam rolling session, avoiding areas because they “hit too hard”, you’re missing the point. Instead of avoiding pain, you need to find out and sit down with the pain. Once you find a soft spot, stay there for at least a minute or until the pain subsides.

Explore the range of motion while sitting in a soft place.

When you roll your quads and find a tight, soft spot, stay in that position and then stretch and flex your knees through full range of motion. This seems to make foam rolling more effective if you are on the scene with zero movement through the knees.

Focus on one large area per session.

You are not going to hit your whole body effectively in a single session. There is not enough time for this. Instead, focus on one big part – your legs, your glue, your calf, your hamstrings, your pecs, your thoracic spine – and do a great job there. Be thorough and take your time. You can focus on other sections during the next session.

Do not roll bone foam.

Bone foam should not be rolled. It doesn’t help. It’s completely meaningless. Rolling foam is intended only for soft tissue applications.

Do not roll your spine.

You can and should flex the lumbar muscles running on either side of your spine, but your actual spinal column should not roll by itself. As a bone, it does not respond well to rolling foam, and it can actually irritate and hurt you.

Foam roll not pain site; The foam rolls the tissue around him.

If your knee hurts, rolling the foam knee itself probably won’t help. When you hit your calf, rolling the foam to the calves is not the answer.

You need to go up and down the affected tissue. Keep rolling the tissues around the sore spot, working your way up and down until you find the soft spot.

Use a lacrosse ball (or two taped together) to reach difficult areas.

Foam rollers do not work well on every muscle or tissue. The hamstrings, the TFL, the pecs, and the thoracic spine নির্দিষ্ট specific points of the spine আরও respond better to the lacrosse ball. They offer more direct, targeted pressure and can really get deeper there.

Foam roll Before Workout to increase the range of motion.

Foam rolling before your workout is good for speed and range of performance, especially if you take advantage of the open “movement window” and move. Foam roll, drill some mobility to take advantage of the window, then go to training.

Foam roll Later Workouts to reduce muscle pain and improve performance.

Studies show that foam rolling after training reduces subsequent muscle pain and maintains performance (where it would otherwise be damaged). I find that foam rolling is very effective for athletes who need to return to training quickly after a workout or competition.

But overall, if you remember all these ideas, rolling foam is quite easy and very versatile. Happy rolling!


About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for Life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWhich was credited with turbocharging in 2009 to boost the early / paleo movement. After three decades of research and education on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

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Easy camping meals you can prepare at home

Watch from inside the green tent of the woman enjoying hot drinks in front of the campfireThe weather turns, the clouds part, the sun returns, and one’s thoughts revolve around camping, backpacking, and the great outdoors in general. Conquering the desert and rejoicing in its majesty, beauty and danger is essential for human beings. The real frontier is now mostly gone, but we can emulate that most basic and ancient human experience by camping.

I explained Why Camping is very important for your health and happiness:

It restores your circadian rhythm.

It encourages healthy movement outside.

It sets fire to communal night setting centers instead of TVs or smartphones.

It’s a joke.

But you have to eat out.

What to eat at Great Outdoors: Easy camping food

Camping food ideas don’t have to be complicated. You can easily get a few days or more in combination with:

  • Grain-free granola
  • Shaking, Bilting, Pemican
  • Olives or dried olives
  • Almonds and almond butter (available in single-serve packets)
  • Tail mixture, spiced fried nuts
  • Hard salami, summer sausage
  • Hard cheese, fridge-dried cheese
  • Tuna packets or other canned fish, canned oysters / oysters
  • Whole avocados
  • The whole fruit
  • Low carb protein bar
  • Low-carb tortillas (or regular corn tortillas if you prefer)
  • Cooked potato / sweet potato (which lasts for a few days at room temperature)
  • Hard boiled eggs (which last one or two days depending on temperature)
  • Dried fruits, dates, berries, figs

In fact, you can eat quite well this way. You can certainly survive.

But sometimes you want a bit more luxury. You want something warm and comfortable. Instead of sitting around a fire with dried meat and nuts, you want to sit down with your people with a warm bowl in front of you and eat a decent meal, desert style

Yesterday, you learned how to dehydrate food. Check if you are new to dehydration. It’s easy and profitable, but you need to know a few things to get started. Today, I am going to give you some recipes for dehydrated trail food. This is trail food – not car camping food. It is something that is light weight, backpack-stable and dehydrated. This is food that you can carry with you for the day.

Make your own easy dehydrated camping meal

Unlike most commercial trail foods, these are nutritious-dense and delicious foods without any unwanted fats or ingredients. No industrial seed oil, lots of animal protein.

Here are some ways to make dehydrated camping food:

  1. You can make homemade food, dehydrate them and heat them on the trail
  2. You can make individual dehydrated ingredients and then mix and heat them together on the trail.

I will describe below how to rehydrate food on the trail.

Roast eggs

It’s almost as good as the real thing. Almost.

  • Add 1 part egg powder, powdered milk powder and powdered butter to 1.5 parts water. (Ingredients are readily available online or through camping supply retailers.)
  • Whisk it madly. You want it to be fully blended, perfectly smooth, with plenty of ventilation
  • Heat oil or butter in a pan over medium-low heat. Add the egg mixture and any other rehydrated vegetables you have and stir constantly. Salt and season you go.
  • If you have, finish with cheese.

Pressure cooker pepper

This is an empty bone pepper. There are no beans in it, but you can add them if you want.

  • Place the thin beef you can get (top round, London Braille, 96% lean soil, etc.) with the tomato paste, onion, garlic, black pepper, chilli powder, cumin, smoked paprika and chipotle pepper in the pressure cooker (if you like spices). Add enough bone broth to cover everything, then cook with pressure until the meat is broken.
  • Reduce the pepper until most of the liquid is gone and it stews thicker than the soup.
  • Spread the pepper in a thin layer and dehydrate it.

The technique here is to use liquid and pressure to cook without fat. When you rehydrate it on the trail, add plenty of fat.

Dehydrated mashed potatoes or sweet potatoes

These make a great base for any meal, especially if you spend a lot of energy on the trail.

  • Peel a squash, grate it and squeeze the juice.
  • When they are soft, remove them almost completely. Save a few cups of cooking water.
  • Mash them with as much water as needed to make a thick “soupy” textured mash, wetter than usual.
  • Add salt and spices if desired, or wait for the tail.
  • Do not add any fat, milk, butter or cream. You can add it to the trail after reconstruction.
  • Spread in a thin layer and dehydrate until dry and brittle. Break or grind and save.

To reheat, mix half a cup of dehydrated potatoes with 2/3 cup boiling water. Cover and simmer for 5-10 minutes, then add any milk, butter, cheese or spices. Adjust the texture by adding more water if you want.

It also works for cauliflower. Make sure you don’t add any fat until you re-hydrate it on the trail.

These are just a few ideas. If you stick to the basics and follow some basic rules, you can do a lot of great things there.

Some tips

Use as little fat as possible.

The thing about cooking and dehydrating your own food for the path is that you have to go about it a little differently. You cannot use one ton of fat when cooking because fat does not dehydrate very well. The whole point of dehydrating is to remove moisture and finish with a final product that stays shelf-stable for a long time at room temperature. Excess fat will retain moisture and become bad.

So when you look at these recipes, they may seem a bit funny. When I make my typical camp peppers, I’m smearing meat and vegetables in butter and olive oil and making a really rich, dense stew – but it doesn’t fly away when you’re dehydrating the peppers. You can always add fat after the dehydrated food has warmed up and I will include a list of essential additions when you go to the desert to enrich your food.

Use low-fat meats.

When you use beef, go as lean as possible. When you cook chicken, use breast or canned chicken.

Use liquids.

Since you can’t really use a lot of fat when cooking food for dehydration, you need to include plenty of fluids to prevent it from getting stuck. Dehydration must take care of moisture.

Important additions to your pack

These cooking ingredients I think are essential for anyone to eat well on the trail.

Gelatin Powder / Bone Soup Powder

Heat some water in the camp stove and whisk these things in it, then pour the gelatin-rich liquid to add texture, body and gelatin to your soups, stews, chillies and sauces.

Buttermilk (yes, real powdered grass-fed butter)

Add butter powder to any low fat diet to make it more luxurious and rich. If there is space, you can bring real butter, it is not too hot and it will not reduce the weight of your backpack.

In small bottles olive oil or avocado oil

This is a great bottle (BPA-free, made in USA) to preserve edible oil by sticking to your food. This is a good olive oil and it is a good avocado oil.

Powdered eggs and yolks

Powdered eggs and powdered egg yolks are great for a quick breakfast or for strengthening other foods.

Powdered milk

Milk powder is another good addition to the hands.

Cheese powder or cheese

Cheese powder is a great way to add body and nutrition to almost any diet. You can also pack straight-up hard cheese, which lasts quite well at room temperature. Shelf-stable grated cheese is also an option.

Salt, pepper, spices

At the very least, bring salt, black pepper, and something like garlic powder, paprika, porcini powder, or red pepper. Very simple, very easy, very effective seasoning.

Sun-dried tomatoes

Sun-dried tomatoes provide ummi, acidity, sweetness and rich tomato flavor which enriches almost any food it touches. You can have breakfast directly on them.


Yeah Al that sounds pretty crap to me, Looks like BT aint for me either.

How to rehydrate your dehydrated food

This is quite simple.

  1. Heat the water and add to your food until cooked in the camp oven. Usually it is about 1 part dehydrated food to 1.5 parts water.
  2. Cover and heat until it reaches the desired consistency.
  3. Garnish your food with any spices, seasonings, oils, fats and cheeses.

Different foods will require different rehydration, but this is the basic formula. If you’re guessing, use less water than you think. You can always add more.

I want to hear what you are dehydrating and rehydrating on the trail. Let me know below what to make and eat your favorite dehydrated backpacking foods!

Primal Kitchen 7 Days, 7 Salad Challenge

About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for Life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWho was credited with turbocharging in 2009 for the growth of the early / Paleo movement. After three decades of researching and educating on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

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Easy way to reduce food waste and pitch for the planet

Kitchen garbage filled with food scraps

Experts estimate that people around the world waste 1.3 billion tons of food every year. The cost of individuals, families and the environment is astronomical. You can make a difference with a personal commitment to reduce food waste.

At the Marx Daily Apple, we are joining the Primal Kitchen in an effort to create the most time for #meat on this National Food Waste Day. Scroll down to find tips and tricks to be more sustainable and reduce your environmental footprint by reducing food waste, optimizing your grocery budget, and contributing less to landfills.

For more information, head over to And sign up to get an exclusive e-book to fight food waste with delicious recipes, packaging hacks and more tips!

Store and store food properly so that it does not spoil

Refrigerated food.  Vegetables on the freezer shelves.Food spoilage contributes greatly to food wastage. In addition to shopping smart (some more below), you can eliminate this problem by properly storing food after bringing it home from the store.

For those times when you buy a little more or you are lucky enough to get a plentiful garden crop, learn how to save that food and enjoy it for the coming months.

Avoid getting lost:



Pickles and fermentation:

What to do with food scrap: Garbage from the treasury

These food scraps are not rubbish! You can still do a lot with them.

Turn them into compost: How to start composting

Make bone broth:

Get creative: Lots of junk food

Eat the tail from the nose

Raw liver in a trayAs we know, those bits and bubbles may be a little unprepared at first, but organ meat is the most nutritious food on the planet! Eating a bunch of collagen helps you to maintain the balance of methionine in the muscle flesh as a result of eating skin and gristly beets. Small, oily fish bones contain calcium and other minerals. And after all, almost nothing is wasted.

This is huge at a time when we are fighting the tide of anti-meat sentiment and claiming that eating meat is bad for the environment. What we meat consumers can do is advocate and practice for a responsible public or carnivore.

Start eating from the nose to the tail:

Learn more about responsible farming and animal husbandry:

Seasonal eating and folklore

Organic food in farmers marketOne way to reduce your carbon footprint is to buy locally produced food when you can send it across the country or around the world instead of food.

Shopping at the farmer’s market not only supports local farmers and pastoralists, but you also reduce food packaging. Prioritizing locally produced products means you will naturally eat seasonal foods in your area.

More information on seasonal foods:

Shopping is smart and meal planning

Planning a meal for a few days or a week can save money and reduce food wastage. A little footwork on the front ensures that you are buying only what you need.

Here are some ideas to get you started:

More Grocery Shopping Tips:

Reduce, reuse, reuse

Don’t just throw away those empty mayo jars. Their upcycle!

Take advantage of it Local Reusable program. See all food packages for what can be recycled or composted.

Smaller steps add more durability

Learn how to reduce food waste, reduce your carbon footprint and keep landfill low. Small steps really add up, especially when we all do our part.

Check out this post for more easy-to-implement ideas: Durable, eco-friendly kitchen update

Reducing food waste is something you can do at home that really makes a difference. Talk to your friends and family, and start implementing some of these exercises. What can you do to reduce food waste?


About the author

Click here if you want to add an avatar to all your comments!

What is your stress score (and why should you care?)

You don’t need a quiz to say that you have stress in your life.

This is true always and forever.

But it can be helpful to better understand how that stress builds you up To feel-And how well you’re dealing with it.

Because there is no “objective” pressure. Whether it’s work, financial, family, health, or any other potential life challenge, everyone will feel the same struggle differently.

Why this quiz is your measure Perception Stress.

How you experience them. How do you navigate them. And what they mean to you.

Because it’s your stress FeedbackHow efficiently and resolutely you can navigate the challenges, get back to baseline, or even increase — which actually determines the outcome.

You can’t control what life throws at you.

But you can master the skill Work through It is

You can practice anticipation and planning for the expected stress, such as work or a new baby. And you can learn to adapt and become stronger from unexpected stress.

Over time, with the repetition of key self-care and stress-management behaviors, you’ll become better able to handle many of life’s curves — and finally, build and reserve enough flexibility to cope with the big aspirations that seem far away at the moment. Can

Take this quiz to measure your perception of stress. Then keep reading for a proven strategy that can help you get on the path to feeling better.


1. In the past month, how many times have you been upset because of something unexpected?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

2. Over the past month, how many times have you felt you were unable to control the important things in your life?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

3. In the past month, how many times have you felt nervous and stressed?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

4. Over the past month, how many times have you noticed that you can’t cope with everything you had to do?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

5. In the past month, how many times have you been angry because of things out of your control?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

6. Over the past month, how many times have you felt that the difficulties have become so great that you have not been able to overcome them?

  • Never – 0 points
  • Almost never – 1 point
  • Sometimes – 2 points
  • Quite often – 3 points
  • Very often – 4 points

7. Over the past month, how many times have you felt confident about your ability to handle personal problems?

  • Never – 4 points
  • Almost never – 3 points
  • Sometimes – 2 points
  • Quite often – 1 point
  • Very often – 0 points

8. Over the past month, how many times have you felt things go your way?

  • Never – 4 points
  • Almost never – 3 points
  • Sometimes – 2 points
  • Quite often – 1 point
  • Very often – 0 points

9. In the past month, how many times have you been able to control boredom in your life?

  • Never – 4 points
  • Almost never – 3 points
  • Sometimes – 2 points
  • Quite often – 1 point
  • Very often – 0 points

10. In the past month, how many times have you felt like you were on top of things?

  • Never – 4 points
  • Almost never – 3 points
  • Sometimes – 2 points
  • Quite often – 1 point
  • Very often – 0 points

Your results: In the 40’s

Stress scores on a scale of 0 (“I’m chilling”) to 40 (“I’m going crazy”)1 Above represents your stress management baseline. This is a good indicator of your overall stress load as well as how effectively you are dealing with it. Make sure you answer each question so that your score is correct.

Now, what are you To do With your stress score?

If you feel ready, you can try to improve it. Here’s a strategy to get you started.

Try a stress audit:

Sketch out three columns.

In the first column, List all challenging or stressful events You have experience in the last year or two.

Some of them were probably Really Hard to go through. When you’re in it, it can be hard to find your way. But you are here.

Others may seem “stupid” and you may wonder why they bothered you so much. Don’t judge what upsets you. Remember, there is no such thing as an “objective” stress that everyone feels the same way.

Capture what happened with a compassionate curiosity attitude.

In the second column, Make a note of what you learned From this incident.

What skills were you forced to develop and what knowledge did you gain from them?

Did these events ask you to “rewrite your life story” or update some key beliefs? How is that?

▶ In the third column, List the resources that have helped (or can help you) manage and overcome these challenges.

What knowledge, personal strength, emotional resilience or social support did you take?

What gaps remain – for example, what you support Will You had but did not?

Which resources are personal (such as your own daily routine) and which are larger or more structural (such as the neighborhood you live in, or the community you belong to)?

Consider what is in front of you.

Of course, there are some experiences that we never want to repeat, and we don’t All Stressful events make us stronger. (It is important to distinguish between healthy stress and burnout or trauma.)

But you may find that many challenges — even unwelcome করে serve you in the long run, making you more sympathetic, stingy, or wise. They are an opportunity to “correct and refresh” stale old stories that no longer serve you, or to look at life in a new way.

Draw this list as you consider current or future challenges.

  • What can you borrow from past experience that can help you?
  • Are there any areas you might want to develop to help you feel better equipped?
  • How can you use your experience to help others alleviate their suffering?

When you believe that your ability is consistent or exceeds the needs of the situation, you are more likely to see that situation as a challenge rather than a threat. In other words, that stressor doesn’t feel so stressful.

Feeling ready and well-resourced helps you approach growth opportunities – such as setting health and fitness goals or finally planning a trip that has been postponed – and making life’s inevitable flash storms much less frightening.


Click here to view the information source mentioned in this article.

New and notable: What I read this week is version 175

Weekly research

The evolutionary trajectory of different characteristics of different European populations over the millennia.

A ketone body suppresses colorectal cancer.

A powerful combo of sunlight, energy training, and seafood.

Decorating filters and rentals.

Remote learning has declined.

New Primal Kitchen Podcast

Primary Health Trainer Radio: Dr. Anna Kabeka

Media, Schmidia

LA is prohibited in plastic takeout containers.

Interesting blog post

What is brain fog, really?

Heat and testicles.

Social notes

2% relative risk reduction for quitting meat. Terrible deal.


Everything else

The power of human excrement.

The things I’m talking about and interested in

Again, we are right: some cattle are not better than others.

Saves speed: walking speed and aging.

Interesting article: Everything moderate or moderate everything?

More interesting article: The Myth of Primitive Communism.

Ever wonder why we are dual?

The question I’m asking

What is your favorite animal and why?

Recipe Corner

Time capsules

One year ago (April 23 – April 29)

Comments of the week

“Never grow old, never grow old.


Primary kitchen frozen bowl

About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for Life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWho was credited with turbocharging in 2009 for the growth of the early / Paleo movement. After three decades of researching and educating on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

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How to make gluten-free racks

Cook the roux in a saucepan with a wooden spoon.Roux (pronounced “ru”) is a thickening agent that is added to chefs’ sauces, soups and stews to give them a more pleasing texture. It is a staple of French cuisine, although in the United States we usually associate it more with cashews or creole staples, such as gumbo.

Roux cooks one part fat and one part flour together to make something like smooth gravy. White flour is a no-go when eating primaries, but never be afraid, you are not ruined for lifelong thin, streamlined etophy, musaka and scalloped potatoes!

Today, I will show you how to make a traditional roux and how to switch to elementary-friendly ingredients for a gluten-free alternative.

How To Make A Rocks (Traditional And Gluten-Free Options)

For a basic rax that will be about 2 cups thick, you will need:



Heat your fat in a skillet or saucepan over medium heat. When the fat is melted, stir gently with your flour or starch while stirring. (See below for options)

Keep stirring and reduce the heat a bit till the sauce is ready. The sauce will start to thicken as you stir and eventually the tan will turn from white to tan. It takes about 1 to 3 minutes to cook a white or blonde roux, although this may vary slightly depending on the type of flour or starch you use. A dark brown rax can take 30 minutes or more.

Continue cooking until the roux reaches the depth of your desired color. Once the roux is finished cooking in the color of your choice, remove the pan from the heat and allow it to cool slightly before adding it to the dish you are using.

Important Note:

  • A light-colored roux is ideal for cream sauce or cheese sauce, such as for mac and cheese. A dark tan or caramel colored roux takes longer to cook and is ideal for a variety of hearty stews, soups, gravy and gumbos.
  • A few tablespoons of roux may be as thick as 1 cup of liquid, but it will depend on the color of the roux. A darker colored roux is less dense than white or blonde varieties. I find this to be especially so when using flour alternatives like arrowroot or tapioca starch.
  • When cooking roux, you want it to be a little bubbly but not boiling. Cooking roux at very high temperatures can often result in a gritty sauce towards the end.

Roux FAQs

What ingredients can I use to make my Rux gluten-free and Primal / Paleo?

Flour is desirable for making a rax, but there are many options. Try a gluten-free flour mixture, tapioca starch, arrowroot powder or cornstarch. To keep it primal / paleo, use tapioca or arrowroot starch. I have found that starches like arrowroot and tapioca work better in light colored roux.

There are many options for fat in a roux, too. Ghee or clear butter is the ideal choice. They have an almond flavor and are cooked with milk solids, which help reduce the risk of burns. Instead of ghee, you can use butter, animal fats such as beef, and even oils like avocado oil. Keep in mind that if you use oil, the racks will probably separate if you save extra later.

To thicken the sauce without fat, beat a few tablespoons of flour / starch together to make a slurry and double or triple the amount of any type of milk (cow’s milk, almond milk, coconut milk, etc.). You can beat this slurry in the dish you want to thicken.

How do you stop your racks from forming lumps?

Be careful not to overheat the fat at high temperatures. Stir in the flour a little at a time and stir the roux frequently. This will help break down the flour into small pieces and help it to cook and burn evenly.

If you want, you can use a flour sifter in the fat flour sifter.

How do you tell if your racks burn and what should you do if it happens?

You may notice that your roux smells a bit burnt or has small black spots on it. If this is the case, your best option is to toss the roux and start again, as the dish you keep will spread a burning odor.

What is the best way to save a racks for later use and how long will it last? How can you reheat it?

Making a little extra rax is never a bad idea, because it can always be saved later! Pour the extra roux into an air-tight container and store in the refrigerator. You can keep it in the fridge for a few weeks or for 3 to 6 months.

The easiest way for the freezer to split the rocks is to measure them in an ice cube tray, freeze the trays, and then pop the rocks cubes into an airtight bag or container. Allow the rucksack to come to room temperature and shake it before adding to a dish.

What would it be like if you could give a tip to a first time rock maker?

Cooking is about experimenting and trying new things. If you are not happy with your Rux for the first time, solve the problem and try again! Cook your roux for different lengths and test using it in different dishes. You will quickly see how easy and versatile it is!

Primal Kitchen Buffalo

About the author

A Missouri-based food blogger, recipe developer and personal chef, Priscilla specializes in low-carb, paleo, gluten-free, keto, vegetarian and low FODMAP cuisine. Check out what she’s cooking at Priscilla Cooks and follow her food adventures on Instagram and Pinterest.

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No inspiration to do anything? The reason is here.

Meet Raoul.

Or, frankly, the pre-epidemic Raul.

He started his days with green tea and made most of his food from scratch, just below the corn tortillas. He also goes to the gym five days a week.

Avatar Raul is waving hello.Like many of us.

Raul’s life changed during the epidemic.

Fortunately, her loved ones are OK. And his job is safe. (Fuff.)

However, when his gym closed, he took a short break. It’s been a long hiatus, and now it looks like he’s just … on hiatus.

In addition to the workout to anchor his days, other habits were also exposed.

She replaced her morning green tea with a doom-scrolling session on Twitter.

Like an old lover, he thinks of home-made food from time to time, but in reality does not To do Something with them.

Instead, he relies on takeouts (and donuts, if he’s being honest) as his main source of calories, usually eaten in front of the TV.

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Why can’t Raul inspire himself to do what he once did so easily?

(And why can’t many of us do the same thing?)

In this story we reveal the amazing answer, using what happened to Raul and his friend Chen as metaphor. In the end, you’ll be able to:

  • Understand your current struggles (If you are related to Raoul) And
  • Strengthen your fitness and nutrition effortsরাংSo they remain intact (or mostly intact) during the rise of future life.

Before the epidemic, Raউl’s world was more or less stable and predictable.

It helped him সম্ভবত perhaps more than he understood-to maintain his fitness and nutrition habits and even see the gains month after month.

Most nights, he slept like a bear in January and his stress was low. After all, life was pretty good.

Avatar Raul stands at the top of a solid pyramid of fitness, nutrition and stress management in a peaceful environment.


The plague shook the ground beneath everyone’s feet.

Raউl’s sense of well-being was replaced by a broader background of uncertainty: was it safe to go out? One mask or two?

His crossfit box closes, and his work moves from a dynamic “Let’s Steam Off with a Nerf Gun War” office to a terrifying-quiet-home-alone environment.

Her weekly family dinner was interrupted; She can’t risk getting her parents or her Grandma Sick

Even basic things like looking for chicken breasts or toilet paper in a chicken shop weren’t so sure.

As a result, Raউলl felt incredibly stressed.

Her sleep has begun to decline, her anxiety has increased and the habits that seemed so normal now seem almost impossible.

Avatar Raul falls from the crumbling pyramid while the ground beneath him is shaking.

If you’re related to Raoul, we’re going to share some insights that can help you feel better. However, before we do that, we want to introduce you to someone who measured the epidemic a little differently.

Meet Chen.

Avatar chain is waving hello.

Like many of us, Chen had his struggles during the epidemic. For the most part, however, he surfed in those rocky waters with admirable strength and resilience.

She too Advanced (What ?!) In some areas.

Throughout the year he reads one book a week.

He has learned to make talk.

He deepened his walk-based friendship with a friend in the neighborhood.

He taught himself French.

Tell us your privacy, resilient person.

Before the epidemic, like Raoul, Chen was adept at planning and preparing healthy meals and prioritizing vigorous exercise.

Unlike Raoul, Chen also practiced a variety of stress-regulating, recovery-based strategies:

  • He had A tough sleeping routineAnd knew how to calm his mind when he noticed that it was chewing anxiously.
  • Practiced regularly Eat consciouslyHas been tested Breathing techniques And, on really bad days, Journal To pick his thoughts.
  • He had A realistic, but positive mindsetChallenges are seen as opportunities to develop, learn and grow self-empathy.

These sleep, stress management, and recovery-related habits helped Chen maintain his health and fitness. Not only that When life seemed predictable and easy, but Also When the toilet hits the fan.

Avatar Chen stands on top of the solid pyramid of fitness, nutrition and stress management while the ground beneath it shakes.

When the epidemic disrupted life, Chen had many coping strategies.

Frankly, Chen experienced some bad epidemic days.

He sometimes felt fear and pressure.

Like all of us, she retreated to her bedroom for some (okay, more than a few) ugly cries.

He woke up a few mornings wondering if the pants worked.

Yet, compared to Ra রাl, Chen felt less overwhelmed and more capable.

And, his healthy habits have remained in most places.

The end result: in some ways, Chen feels stronger than before.

Raoul, meanwhile, seems to be digging himself out of the rubble.

The avatar chain stands on top of the solid pyramid and throws the life-saving avatar at Raul, who is standing next to the pyramid.

When it comes to health, most people focus on exercise and nutrition.

But Raoul and Chen’s example shows, Sometimes fitness and nutrition are not enough.

To support fitness and nutrition habits বিশেষ especially in times of great unrest in life (like an epidemic) – most people need hard sleep, stress management, and recovery skills.

The pyramid shows how fitness is on top of nutrition, which is on top of stress management, sleep and recovery.

If your habits break down during an epidemic (or any other stressful life event), it doesn’t mean you’re lazy or broken.

Rather, your sleep foundation, stress management and recovery skills may not be strong enough to support your nutrition and fitness.

Strengthen your sleep, stress and recovery base now, and you’ll increase your chances of achieving and maintaining your health and fitness goals, whatever your worldviews.

(Disclaimer: When your Earth Richter becomes 7.0 you will still hit and fight and cry, but you will come back soon.)

Below, we’ve got a little primer to get you started.

Use these resources to manage difficult things

We do not promise that these tools will fix everything, but they can help you gain some positive momentum and decide what to do next.

Worksheet: Focus on what you can control – not what you can’t.

Many of us are familiar with the prayer of peace that warns us to accept the things we cannot change, the courage to change what we can do, and the wisdom to know the difference.

Easier said than done, right?

These small exercises can help. By sorting your concerns into three categories, you will gain Perspectives really need to be abandoned As well as things that are beyond your control Do something (If you choose) About what is in your control. By constantly focusing your attention on your “I got it” zone, you will feel more empowered and less anxious.

Infographic: Use the dial method to scale your health and fitness habits up and down.

Many people think of their healthy habits as an on / off switch. They are either exercising every day অথবা or they are not exercising at all. They’re eating the whole meal 100% of the time বা or just not bothering.

You get the idea.

This Think of all-or-nothing As your days, weeks, months or years go by, it becomes harder and harder to keep up. (BTW: It can also increase your risk of depression and anxiety.)

To get rid of this destructive mentality, you will want to practice the opposite: Flexible thinking.

Our infographic can help you think about your healthy habits such as a dial on / off switch instead. That way, you’ll be able to adapt to your habits (without abandoning them altogether) when life feels busy, out of hand, hairy, or all of the above.

Worksheet: Try a quick self-empathy.

Self-pity (You give yourself the same kindness to a friend) can help reduce frustration, anxiety, stress and self-criticism, research has shown.1

This worksheet takes you through a brief exercise to try it yourself. You will be amazed at how being kind to yourself (instead of beating yourself up) can dramatically change your feelings.

Worksheet: Showcase your win.

This tool can help you find and build your brain WinAlthough small. You’re probably doing more accurately than you realize. See how many small successes you can see in one day. Count even the smallest effort (“I’ve done a wall pushup!”).

Exercise: M.Towards The goal you can achieve.

Many feel they need to be felt Inspired Before taking action — but life does not always work that way. (To the point: How inspired were you to get out of bed this morning?)

A good strategy: Get in the habit of taking action regardless of your level of motivation. Conduct conduct. So by doing something, even if it seems very trivial, you are creating positive momentum.

We challenge you to look for small opportunities – what we call “5-minute action” – to create a little more recovery and resilience today. Even the small steps taken today can lead to a brighter future.

Here’s how to get started

If you’re currently related to Raoul, our list of assets might make you think, “Oops, I have something more to do now ?!”

This is normal. It can be scary to work on new things when you feel like you’re just pulling yourself off the sofa.

Remember: this doesn’t have to be a huge project. For now, just.

  • Read through the list
  • Choose a resource that you find attractive
  • Spend five minutes reading or working on a worksheet


Tomorrow, you can spend another five minutes, either continuing with yesterday’s resources, or choosing another one to explore.

When you feel ready, decide how to apply what you have learned in your life.

This is how you build a strong foundation. Brick by brick.

Avatar Raul and Avatar Chen both stand on top of their own solid pyramid and give each other high-fives.


Click here to view the information source mentioned in this article.

If you are a health and fitness pro …

Learning how to help clients manage stress and optimize sleep can drastically change your clients’ results.

They will get “unstacked” and eventually move on তারা they want to eat better, move more, lose weight, or regain their health.

Also, it will give you confidence and credibility as a specialized trainer who can solve the biggest problems by blocking clients’ progress.

Brand new PN Level 1 Slip, Stress Management and Recovery Coaching Certification How to show.

Posture Modifier: Helpful or All Hype?

The man wearing a white T-shirt is wearing posture correction shoes and holding the back of his neck.The posture now seems to be remembered by everyone thanks to improvements in working from home, and in fact everyone has a mobile device to look at. Indicate my normal lament about the sedentary nature of the modern way of life. Not only do we just sit too much and move too little, many people have the option of moving forward over the keyboard and staring at a phone or tablet all day, every day.

The result? There is a growing sense of weakness and growing concern about what this means for public health. Front head posture (Aka “Tech neck”), round shoulders and hanging, round thorns all contribute to this:

  • Pain and suffering all over the body
  • Muscle weakness and imbalances that lead to dysfunctional movements
  • Shortness of breath
  • Headaches and migraines

Poor posture also affects your mood and how you react to stressful events. Field Tangible knowledge Physical condition examines how it affects thinking, emotion, and memory. Falling or fainting can be detrimental to your energy, leading you to negativity and even lowering your self-esteem. People respond better to you when you hold yourself straight.

As more and more people are talking about this problem, there is a growing interest in gesture correction devices. The question at hand today is whether they work and if you want to give it a try for yourself.

Type of posture modifier

Today I am focusing on wearable devices for the purpose of correcting slashing / rolling with front head posture, rounded shoulders, and midback and lower back – devices that you can buy at any store. Pneumatic traction devices and doctor-prescribed orthopedic devices designed to correct scoliosis are separate issues.

These devices come in several different varieties:

You got it Cross-back braces, Which wraps around the front of your shoulder like a backpack strap and crosses between your shoulder blades. These can be made with elastic tubing or a more rigid fabric. These are designed to retract the shoulder and pull more in line with the spine rather than rounding the front.

Pose bra They look like a normal bra or sports bra, but they have a cross-back brace in the fabric.

Longline posture brackets The upper bouts featured two cutaways, for easier access to the higher frets. The lower bouts featured two cutaways, for easier access to the higher frets. The lower bouts featured two cutaways, for easier access to the higher frets.

You can buy one Lumbar support belt Separately, as well Neck brace To correct the posture of the front head.

New invention of the scene for technology lovers Electronic pose device That you whip or stick your back. Wearables vibrate when they feel drowsy, prompting you to adjust your posture. Some electronic devices connect to an app on your phone, allowing you to track poses and see your progress throughout the day.

Which is better for you? It depends:

  • What you are trying to fix, where you are feeling uncomfortable
  • When and how you want to wear it – above or below clothing, only when sitting at a desk or exercising and during your day
  • Fit and comfortable
  • Price point – the range of the posture modifier for a typical cross-back brace is about ড 10, or ten times or more for a more elaborate set-up.

What do posture correctors do?

Let’s talk first How They work presumably. The rigid braces hold your back in proper alignment. But for the most part, Posture correctors that are so popular on social media provide light mechanical support and, more importantly, a physical reminder to straighten.. Mechanical support helps to pull your shoulders to a more desirable retraction position. This is a physical reminder, or proprioceptive reactionsHelps you establish a good habitual body position from your own.

The proprioceptive response, however, is probably one of the reasons that kinesiology tape (Katie tape) works. It brings awareness to the part of the body that may be weak or weak and reminds the nervous system to provide proper internal support. Katie tapping can be used to establish a better posture.

Whether or not the posture correctors do what they are supposed to do, several studies confirm that posture correction devices can bring the head, neck, shoulders and even better alignment back. So in that sense, yes, they work. At the very least, those that have been tested work. The information here is really quite limited.

Moreover, there is almost no evidence that the ultimate effects they provide are what we want in the end – pain reduction, better mobility, and more. A study of 32 women with neck pain found that wearing a compression shirt with built-in bracing for three months reduced posture and pain better than exercising. Other than that, there is not much to do.

So you should give it a try?

It seems that Posture modifiers do what they are told to do at the most basic level: help correct posture. If you have 20 bucks and want to give it a try, this seems like a fairly low risk. You probably have online instructions for creating a DIY device with the content you already read.

That said, you shouldn’t rely solely on such devices to fix bad posture. You will also want to work on strengthening your posture muscles. This includes your core muscles, naturally, but the correct posture is really the activity of the whole body. Yet another reason is that it is important to change your position throughout the day, move frequently through a full range of motion, and include resistance exercises (insert the brazen plug for the initial essential movement here) and balance exercises that improve your proprioception.

Exercising to strengthen all of them can promote good posture, if you do them in good form. Catch-22 is here If you already have a bad posture, you are probably showing the same bad posture during practice. Focusing on the right form and exercising in front of a mirror can help. For those who are already suffering from neck, shoulder or back pain, a physical therapist can identify specific weaknesses and recommend a customized program.

In this post, I will discuss how to specifically target round shoulders that are very common among those who work on computers, play many video games or look at any device in their lap. (So, most people.) Breathwork is another great tool, so I’ll link to some relevant MDA posts below.

How it started

Aim for the minimum effective dose. Start with a basic elastic band or strap style instead of jumping on a hard-core pneumatic device or full-back brace. The goal is to minimize externality as much as possible while working to develop internal posture strength and balance.

Try to wear a few hours every day for a few weeks. See how you feel. You need to start short, 20 or 30 minutes and work up to an hour or two. I wouldn’t wear it much unless your physiotherapist told you to do it. It is theoretically possible to provide excessive passive stretching to the chest muscles. And obviously, if you have a shoulder or chest injury (torn muscle, nerve injury, broken bone, recent surgery, or unexplained severe pain), talk to your doctor before entering.

Let me know how it goes!

Breathwork post from MDA:

Why you should practice deep breathing (and how to do it)

How to breathe properly

3 breathing exercises to improve vagal tone and reduce stress in the flash


About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for Life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWho was credited with turbocharging in 2009 for the growth of the early / Paleo movement. After three decades of researching and educating on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

Click here if you want to add an avatar to all your comments!

Round shoulder: cause and correction

The man is sitting at the desk, rubbing his laptop on his shoulder.Take a look at the average person moving around the average industrialized country and you’ll notice:

Their shoulders are round on the inside.

Look at yourself now to read these words and you will probably notice something:

Yours The shoulders are round on the inside.

Older children, teenagers, adults, athletes, powerlifters, grandparents, mothers, fathers, students, baristas, almost everyone. It is rare to see someone with a neutral shoulder, who is constantly spinning inwards in a permanent internal rotation and sitting in their socket as the object of nature without being round.


Problems with your shoulder round

First, let’s face it – most people don’t know how to do it right.

The first principles tell us that what is inherent and natural in our skeletal structure is ideal and optimal. Our normal state is not resting in a round shoulder position. It is the neutral shoulder, the shoulder that sits in their socket, not rotating externally or internally. Shoulders that simply Is. Young children tend to have this stable, neutral shoulder position, mostly because they are closer to their normal position and less altered by the traps and designs of modern society.

But let’s be more specific with the problems arising from the round shoulder:

  • Stimulates the front tilt, which puts a ton of pressure on your neck and disrupts your breathing and reduces your lung capacity.
  • The rest of your torso also begins to pull forward — so the hunchback is common among people who can’t do any business at a very young age.
  • When the shoulders are constantly rounded, the supraspinatus tendon tends to pinch against the bone bridge running from your clavicle to your shoulder, especially if you lift or push over the head. It can cause pain, wear and tear and deterioration.
  • It’s not interesting. This may seem unnecessary, but it is an important signal. In many cases aesthetics represents utility, form, and function.

To get an exaggerated idea of ​​what rounded shoulders are doing with your shoulder function, try to lengthen your shoulder blades completely (spread your shoulder blades and rotate your shoulders as far forward as possible). Now, try raising your arm directly above your head, like you are doing an overhead press or setting up for a dead hang pullup. You can’t do it comfortably. Your shoulders are out of place. Do the opposite: withdraw and place your shoulder blades backwards, then raise your arms above your head. It has to be much easier. That’s the way to do shoulder work.

What causes round shoulders?

Excessive use of laptops and computers

Sitting plus typing and focusing intensively on the screen a few inches below us has created a race of sloping shoulders, elongated scapulas, unstable shoulder joints and tight pecs. It gets worse when you lean on your elbows and arms to get to work, because then you’re turning that round shoulder position into a resting position – your body’s expected “baseline”.

Lots of time on the phone

Take your phone and see it. How do you do that? Do you hold it at eye level with an outwardly rotated shoulder, or do you hold it at abdominal height and look downward with an internally rotated / rounded shoulder? Now do it 6 or 8 hours a day.

You may find that one shoulder is more problematic than the other যায় it moves more than the other, more pain during training, stiffer when you wake up. In my experience, this almost always happens due to spending too much time on the phone using one hand over the other.

Grief and lack of soul

This is going to be controversial, but in my experience it is true. Extreme depression, depression, lack of direction and depression all cause you to “look down” and return to the rounded shoulder position. And it goes both ways. Being in that consistently rounded shoulder position encourages you to look down and prevent you from seeing beauty, from looking up and forward, towards your purpose. You look down and you’re going to move down, both literally and figuratively.

They support each other in a vicious cycle.

Excessive pressure and pushing, not enough pulling

People, especially fitness enthusiasts, tend to focus primarily on “pushing” muscles, including push-ups, bench presses, overhead presses, and dips. Which you can see in the mirror. Which you can hit with some quick pushup whenever you like it. They neglect stretching exercises: pull-ups, rows of body weight, bending over rows, and all other changes. Pushing exercises are easy to do anywhere and they are effective, but they are also good for tightening the pecs and promoting a rounded shoulder position without adequate balance from stretching exercises.

Lack of frequent movement

Most people’s shoulders are paralyzed. They are locked in position. They do not move or explore the normal range of motion.

The “locked” position on the front of the computer or smartphone is an internally rotated position that doesn’t help, but the biggest part is immobility. If you want to move your shoulders through their range of motion all day, it doesn’t matter if you spend hours on the computer. You want to get away with it. It’s a stasis, not necessarily a position.

Combine the one-way push / pull ratio with the excessive use of computers and phones mentioned above and you will end up with a recipe for ever round shoulders.

How to fix round shoulder

Consciously pull your shoulders back

Set a reminder to check your shoulder position every hour. Are you round? Pull your shoulders back. Stay on top of it and eventually it will become unconscious. Now, that doesn’t mean you should overreact. The standard scapular plane relative to your torso is about 30 degrees. It is “neutral”. Not flat, not retracted and certainly not round to the front.

The dead are hanging

You will need something to hold the overhead, such as a branch or a pull-up bar. Hold the bar, relax and let it expand slowly, slowly, for three seconds or more. Relax in hanging. This will stretch everything that communicates with the shoulder girdle-laces, pecs, biceps and delta as you open the space where your connective tissues go. Remove your arms wider than shoulder width when comfortable enough to stretch.

If you feel tightness in your pecs, it indicates tight pectoral and a bad shoulder rounding habit. That means you really have to hang on. Hang from the bar for at least 5 minutes a day, divided into manageable portions. 5 minutes better and more can help.

Pull more than push

Although pushes and pressures are important for strength and fitness, if you do not balance them with pulls and rows, they tend to bend your shoulders inwardly. In my book, you should repeat twice as many times as you push. If you press the bench then do a total of 30 rip, a total of 60 rows. If you do 20 dips, work towards 40 pull-ups or bodyweight rows. Keep the ratio as close to 2: 1 as you can. The balance should be in the daytime, not in the workout.

Use a permanent workstation

A permanent workstation lets you stand tall. When you are standing, you are less likely to lean in front of you, lean on the table, rest your elbows, and bend your shoulders inwards.

You can adjust the height of most permanent workstations so that the computer is close to eye level so you don’t have to look down all day.

Frequent breaks from computer and device use

The part of breaking the stasis at the base of the round shoulder is not to do something that makes you lean towards that shoulder position. At some level, if you use a computer or device, your shoulders will default to an unnecessary position. It’s hard to escape, no matter how many times you remind yourself to put your shoulder behind you.

Just stop using so many devices and if you have to use them, take frequent breaks.

Hold your phone at eye level

This is a simple solution that takes practice. It feels very easy and very normal to hold the phone around your waist and look at it. Holding your phone at eye level can make you feel a bit silly, but just do it because it will prevent your shoulders from turning inwards. If this prevents you from using your phone frequently, then better.

Frequent movement with plenty of shoulder activity

Throw a ball for your dog or play catch with your child. Throw rocks into the lake. Practice javelin throwing. Shake your hand like a Chinese grandmother while taking a very early morning walk in the local park. Just move your body and especially move your shoulders through their full range of motion.

Take a hint from the kids. Kids will run around flying their helicopters around their arms for no apparent reason. It is certainly not “efficient”. Or maybe it?

Do shoulder dislocates every day

Take a break to dislodge the shoulders using a flexible band, a broom, a piece of rope, a ribbon, a cool pet snake, and even a dog’s ribs. Hold both ends straight, with locked arms. Starting with your hips, bring the band behind your head (or whatever you are using) until you reach your buttocks on the other side, keeping these arms straight. At this point, you can go back and repeat the way you came. It can be uncomfortable or “tight”. No matter what you do, just avoid the pain.

This all sounds like a lot to take, it really isn’t. Most of these tips for fixing round shoulders support and encourage each other. Do some, and others become much easier.

Let me know what you think below. If you have any other suggestions or solutions that work for you, add them to the comments section. Take care, everyone.

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About the author

Mark Season is the founder of the Marx Daily Apple, the godfather of the early food and lifestyle movement and New York Times Its bestselling author Keto Reset Diet. His latest book Cato for Life, Where he discusses how he integrates the Keto Diet with his early lifestyle for optimal health and longevity. Author of many more books, including Mark Early blueprintWho was credited with turbocharging in 2009 for the growth of the early / Paleo movement. After three decades of researching and educating on why food is a key ingredient for achieving and maintaining optimal well-being, Mark started Primal Kitchen, a real-food company. Which makes Primal / Paleo, Keto and Hole30-friendly kitchen staples.

Click here if you want to add an avatar to all your comments!