Exercise Recovery Fundamentals

Recovery is just as important as training, nutrition, and supplementation in a training program. Make sure you are getting the fundamentals right with this article.

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How SPMs can improve your health and performance

Reading Time: < 5 minutes I first became equated with the term “Vitamin M” when I was a flight surgeon with VMAQ4, a Marine Corps Prowler Squadron (EA-6B) out of Cherry Point, NC.  I did several things during that 2.5 year tour including racking up hundreds of flight hours, attending NASA’s DOD manned space flight …

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How bad are antibiotics for your health?

Evidence Shows Antibiotics Cause Mitochondrial Dysfunction   I get this question nearly every time I work in the emergency department, “Hey Doc, I feel like something is coming on.  I thought I’d get checked out and get some medicine to ‘nip it in the bud’.” The symptoms are usually congestion, maybe a cough for a …

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Time to skip the post-workout cool down

Bas Van Hooren, Jonathan M. Peake. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.  Sports Med (2018) 48:1575–1595 This happens to be a myth-busting paper – and I love myth busting. A lot of times we listen to experts making a …

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9 Proven Ways to Raise Your Testosterone

What are the proven practical ways to increase your testosterone? We all know that adequate testosterone levels are needed in order to maintain your health, improve your body composition, make and/or keep you strong, and maintain a high level of physical performance – not to mention stave off the effect of father time on your …

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The Law of the Farm and the Building Blocks of Success

Two concepts combined give us a truly powerful formula for success. Steven Covey has a well-known parable called “The Law of the Farm” in his Seven Habits of Highly Effective People.  It speaks to the fact that in agriculture it is readily evident that natural laws and principles govern the effort and determine the harvest.  …

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DHEA: Is this the most effective Testosterone Booster?

How I Boosted my own Testosterone by over 30% Earlier this year I had the pleasure of consulting with an advanced performance physician that works with multiple special operations units and professional sports teams.  We talked a lot about how to maximize performance in aging athletes, so naturally, the conversation swung to the “T” word. …

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Travel Fitness: You must have a go-to bodyweight routine

We all travel – and most of love to do it. In this day and age it is practically unavoidable. Whether you love it or hate it, you will find yourself traveling due to any number of reasons: business, vacations, holidays with family and friends – the list is extensive. After about 4 or 5 …

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How to train for strength and endurance simultaneously

Training for strength and endurance simultaneously can be effective if approached the right way

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Nutrient Partitioning – Metabolic Holy Grail

Nutrient Partitioning: Not Every Calorie is Equal   Ever wonder why you stop losing weight (or body fat more precisely) a couple weeks into a particular dieting cycle. Why do some people tend to gain only fat and lose mostly muscle when they diet? How do some people only gain muscle when they workout and …

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