In this episode I discuss the health benefits of organ meats like brains, liver, kidney, heart, and similar foods.

Organ meats (from pastured animals- not from conventionally grown animals) are exquisitely nutrient dense- they pack a powerful punch of minerals, fat soluble vitamins, protein, enzymes and fat- all things that are sorely lacking in the typical modern diet. Below, I list different Beef organs one can sample (same goes for pastured pork, game animals and pastured poultry.

Liver- This is the big guns of all of the organ meats as it contains nutrients that are difficult to obtain from other sources. Liver is high in the precursor to vitamin A, retinol ( food sources are safe and superior to synthetic sources of vitamin A), B12, Folate, and choline (good for fat metabolism). Liver is revered by boxers as the ultimate endurance food- perhaps all of the B12 ( up to 17 times as much as ground beef)

Beef liver pate: http://www.almostbananas.net/simple-and-best-liver-pate/

Heart- Has a texture and taste similar to muscle meats like brisket so the “organ meat factor” is purely visual as opposed to liver or brain for example. That said, heart is a good source of iron, zinc, selenium, B vitamins, and CoQ10. CoQ10 is one of the primary factors in mitochondrial energy production and a powerful antioxidant (helps clean up oxidative residue from exercise and metabolic functions). Beef and pork heart have the highest concentration of CoQ10 and contain up to 5 times as much CoQ10 per gram as beef and pork muscle meat.

Beef Heart with Herbed Vinaigrette and Arugula: http://blog.ruhlman.com/2011/08/how-to-cook-beef-heart/

Tongue- one of the best tasting and most tender cuts of meat, tongue is also a good source of zinc, iron, choline, B12 and B vitamins in general as well as trace minerals.  Its also composed of up to 70% fat- making it very juicy and tender.

Beef Tongue Recipe: http://thecuriouscoconut.com/blog/how-to-cook-beef-tongue

Kidney: Is probably the most labor intensive organ to prepare- requiring soaking and trimming but it is also loaded with protein and vitamin B12. Cooked properly, the flavor is mild and the texture soft and chewy like mushroom

Deviled Beef Kidney: http://www.seriouseats.com/recipes/2009/09/nasty-bits-offal-deviled-kidneys-recipe.html

Brain- Probably the one folks are most squeamish about, brain takes a little prep but can pay off in nutritional value. High in Omega 3 fatty acids and minerals (the very things nerve cells are composed of) brain provides the raw materials for our nervous system to repair itself.

Scrambled Brains:

1 set of brains (beef or pork)

1tbsp organic grass fed butter

4 pastured eggs

2 tbsp chopped parsley

Unrefined mineral salt

2 tbsp organic grass fed milk

Parboil brains gently. Drain. Saute gently in butter until browned. Add eggs to milk and beat, lightly  scramble and garnish with parsley.

Don’t discount the value of a good diet that includes raw animal products like pastured eggs, raw cream, and even raw meat and organ meats (from healthy pastured animals- and prepared properly) to not only nourish and rebuild your body but actually correct what didn’t grow correctly in the first place- more on that in my next podcast.

In this episode of the Structural Performance Podcast, I interview Bob Metzler, Long time Iyengar Yoga teacher, Chinese martial artist, and Certified Foundation Training instructor.

Bob and I discuss the various aspects of both yoga and the internal martial arts and their applications for both athletes as well as regular, health minded folks. Bob helps to uncover the seemingly complicated web of styles, family lineages, fighting styles and martial base building styles like Qi Gong and Nei Gong.

Bob explains the the reasoning behind the methods that he has brought together and “renamed” as Internal Power Training- the most useful parts of internal base training simplified and taught as a single system which he teaches at various levels to people ranging from martial artists to athletes, to retirees.

I have included a link to the pdf of a flyer for an upcoming introductory Internal Power Training workshop HERE. NOTE: this flyer explains much better than I the details of Internal Power Training.

In this episode, I explore a little noticed topic of breathing efficiency and its effect on overall brain function, health, and physical performance.

Although there are various ways to improve cellular energy production and explosive peak energy production, the untapped element in this equation is structural impediments to actually getting air into your lungs.

Any restriction in the tissues is going to 1) limit volume of inhalation and thereby limit the volume of oxygen getting into the body and 2) Necessitate additional energy expenditure to overcome the tissue restriction and/or compensate by increasing breathing frequency (thereby additionally increasing energy expenditure required for breathing and subsequently limiting energy availability to the brain, muscles, etc.)

If you have a tight back, neck, knots, tight quads, glutes, hamstrings, ITB, jaw, etc, you have tissue restrictions in your trunk that are impeding your breathing efficiency and your health, sleep, and physical and mental performance.

Multiply any percentage inefficiency by the 17,280 breaths you take every day and the wasted energy starts to add up!

Take the Breathing Efficiency Assessment HERE: http://therolfworkshop.com/blog/articles/are-breathing-restrictions-affectingyour-brain-performance/

Microlife portable spirometer: http://www.amazon.com/Microlife-PF-100-MeterSpirometry/dp/B000BH8TUA/ref=sr_1_4?ie=UTF8&qid=1419020964&sr=8-4&keywords=spirometer 

Listen to today’s episode to listen to an interview with Corey Beasley, the co-owner of Innovative Results, in which we discuss how focused daily training can positively affect more than just the physical parts of your life.

Control Food Group A) Raw meat, viscera, bones, raw milk, cod liver oil (run of the pen cats)

Experimental Diet Foods) a. Raw Meat b. Cooked Meat c. Raw Milk d. Pasteurized Milk e. Evaporated Milk f. Sweetened Condensed Milk

Once assigned, the animals food group was held constant.

Two Basic studies- One focused on Milk (raw/cooked), the other on Meat (raw/cooked) had almost identical results.

Study #1 ( 1/3 A 2/3 of one of the Experimental Diet foods)

Studies recorded numerous physiological changes in the animals and their offspring

Milk Study:

Raw milk cats- move about the pen with grace and nimbleness- land on their feet when they were thrown a short distance, sexually interested in the opposite sex, they have a sheen on their coat. Dentition was perfect.

Cooked milk cats, are lethargic, develop arthritis, move more tentatively, when thrown a short distance they show slightly impaired sense of coordination (don’t always land on their feet and appear weaker). Dental deterioration was also common (abcesses above the molars, redness of gums, softness of gingiva)

Evaporated Milk cats showed greater deterioration.

Sweetened Condensed Milk animals exhibited nervousness, purple tone to mouth, abcesses, poor dentition.

In a confrontation between raw milk and pasteurized milk females, the raw milk cat gets in 20-30 hits for every one by the cooked milk cat.

All of the above cats started the study in perfect health, and in similar physical condition to one another.

The results in offspring become more pronounced.

Gen 2 cats:

Raw meat cats appeared larger than cooked meat cats (@ 16 weeks raw meat cat @ 2 Kg while the cooked meat cat weighed 1.6kg)

Skeletal analysis revealed more complete development of the skull of:

 raw meat cat: (fully developed zygomatic arch, fully formed sinus, Fully developed orbital arch). Bone structure constant over generations. Calcium content of bone: 12-17%

Cooked meat cat: heads have begun to flatten and head smaller than raw meat cat. Zygomatic arch, sinus and orbital arches are not fully developed. Calcium content of bone has fallen to 10%

Cooked meat animals started to look androgenous.

Gen 3 Cats:

Cooked Meat: Most remarkable development of change. Skull considerably smaller, flat with pointed features. Skull shows poorly developed zygomatic arch. Bones are paper thin and soft like sponge rubber. Sinus shows deviated development. Calcium content of bones has fallen to 3%

Allergies, parasites, and fleas are all present in 3^rd generation cooked meat animals. These are not present in the raw meat animals.

Lethargy and impaired coordination are the norm for 3^rd generation cooked meat animals

Cooked meat cats were unable to successfully reproduce after the 3^rd generation.

Void of sexual interest. When able to mate only stillborn litters were produced.

Raw Meat continued to produce healthy offspring generation after generation.

Reversal is possible but it takes 4 generations to fully regain wellbeing.

One cooked meat cat escaped its pen and recovered considerably while living in the wild.

The changes in the cats are comparable to the changes in human beings over since the industrialization of food production (starting roughly 1900. For example, My great grandmother grew up on a farm, and moved to the city when she married. Her daughter was relatively healthy. My mother has scoliosis and osteoporosis. My sister and I have more severe scoliosis- all three of us have cavity prone teeth.

These findings parallel those of Dr. Weston A Price in his study of the health emerging societies and its relation to change in diet from traditional diet to modern processed diet.

Optimal diet for humans is minimum 50% Raw. (fish, meat, eggs, vegetables, etc)

In episode #20, I discuss the possible causes of myopia (nearsightedness) and one method for improvement.

Myopia can be genetic (inherited) but expression is enhanced by epigenetic (environmental and lifestyle) factors. Additionally, Myopia can be non genetic but induced by epigenetic (environmental and lifestyle factors)

Epigenetic factors include close work such as study, poor diet, and lack of outdoor exercise, poor illumination, and poor eye care.

Dietary factors such as that are associated with myopial development and progression are:

Hyperinsulinemia and insulin resistence

Excess intake of carbohydrate and whole grains

Deficiency of fish oil and essential fatty acids

Deficiency in fat soluble vitamins

Mineral deficiency or excess

In a study by Loran Cordain, Children in the the islands of Vanatu have 8 hours a day of compulsory schooling, yet their rate of myopia is only 2% (very low!) Their native diet consists of fish, yam, and coconut (and no grains)

Those with strong myopia >2.0 diopters (>20/150) are genetically predisposed. Mild myopia < 2.0 Diopters (<20/150) are non genetically predisposed (as a rule)

Early myopia results from the spasm of the ciliary muscles of the eye (which shape the lens) causing the focus point to fall in front of the back of the eye in far vision. This is temporary but with repeated close work, spasm becomes continuous.

Putting a minus lens in front of the eye simply makes the eye grow longer over time leading to the same problem- and more stronger lenses to get proper focus- a vicious cycle.

Myopia can be reversed by doing specialized eye exercises (not the Bates Method) daily, and eventually driving the compensation of eye length towards better vision. 20/20 vision is attainable! (see video below for details on how to do this).

Todd Becker, M.S. Website: http://www.gettingstronger.org

Video of Ancestral Health Symposium Lecture on how to cure your myopia: http://gettingstronger.org/2014/08/myopia-a-modern-yet-reversible-disease/

Research Citations: http://gettingstronger.org/2014/08/myopia-a-modern-yet-reversible-disease/  Slides 39-40

It can be hard to stay focused during an endurance workout for various reasons. Google Glass has found a way to help you stay focused and improve your mental and physical performance!

Listen to this week's podcast to hear about how Google Glass can improve your endurance exercises!

In episode #18, I discuss the possibility that the foods you are eating are disrupting your gut biome, thereby driving patterns of insomnia.

Additionally, I explore the how the common use of stimulants and other common foods disrupt the stability of your blood sugar, hormones, and sleep.

Common caffeinated stimulants:

Coffee, tea, chocolate, caffeinated sodas, energy drinks

Common blood sugar disruptors:

Too much carbohydrate at dinner

Insufficient Protein at dinner

Insufficient Fat at dinner

Food sensitivities and allergies

Foods that foster dysbiosis (negatively impacting gut bacteria associated with disease, etc)

High glycemic foods: http://www.texasgrassfedbeef.com/grass-fed-meat-education/food-analysis-gi-gl-fat-ratio-nutrient-load-and-inflammation

Recent study showing shift in gut biome associated with high fat, high sugar diet and circadian rhythm shift: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0097500

Typically, to improve your health, emotional, and performance potential, you'd have to work on each individual area separately. However, with understanding your physical symmetry, you can tackle all three at the same time!

Listen to this week's podcast to learn about body symmetry and how it can help improve your life!

head forward posture is at epidemic levels due to laptop, tablet and smartphone use.

Sitting for more than a few minutes at a time results in slouching, and, over time, vertical postural misalignment.

Postural misalignment literally takes more energy to do day to day tasks- less efficient- an energy suck

This in turn leads to higher physical stress on the body.

Additionally, a greater emotional stress response is constantly generated in head forward posture

Cortisol levels rise in response to body stressors like physical stress and emotional stress- therefore- poor posture leads to higher cortisol levels

Cortisol levels have been directly linked to systemic inflammatory levels in the body- therefore- chronic poor posture results in chronically elevated levels.

Targeted exercise and specific strength training can improve posture but often takes years of effort.

Postural Specific Structural Bodywork can speed the process of postural improvement dramatically- In just 10 weeks- most people experience dramatic improvements in their posture.

“Good Posture is correlated with improved health, movement efficiency, gracefulness, and improved sleep.

Tolerance for risk taking improves with the posture

“Bad Posture has been linked to a host of medical problems including headaches and other neurological problems, depression, constipation, heart disease, rotator cuff, shoulder, knee and back problems.

Benefits of Structural Integration (resulting in improved posture):

A.     A natural, side-effect-free response to stress, headaches, “computer screen neck pain,” back pain, etc. – instead of pills, drugs, etc. Structural Integration literally “calms your nervous system” down. Making you more able to respond rather than react. When you feel better in your body, you are more calm and happier overall.

B.     Improves circulation. Every cell in the body is dependent on blood and lymph flow to provide oxygen and nutrients, and to eliminate metabolic waste. Structural Integration increases circulation, assisting and speeding up these processes. This means the body performs with better efficiency; resists or recovers from disease, injury, or exceptionally arduous activity; and quite simply makes you feel better, be more productive. Photographic evidence shows: Structural Integration enhances youthful appearance.  A more upright body, exudes the confidence of youth, the ease of movement, the vitality of a healthy, balanced body.

C.     Replaces fatigue with energy. If you are frequently tired….”drained” at day’s end…you’ll find that regular Structural Integration can make a big, positive difference. This is because your body moves with less restriction, and more efficiency. Graceful efficient movement is the hallmark of this work.

D.    Release of muscular tension. During Structural Integration, there is a release of “endorphins”…your body’s own pain, natural pain-killers. This relaxes muscles, calms nerves, and diffuses built-up stress.  Muscular tension is caused by our response to stress and mis-alignment of the body in the gravitational field- causing certain muscles to have to work hard just to hold us upright. SI re-aligns the body, minimizing and even elimination common excessive muscular tension in the back, shoulders, neck and legs.

E.     Improves Stamina- through increasing oxygenation of the tissues and oxygen efficiency of the body. One of the most basic fundamentals of Structural Integration- increasing the “vital capacity” or breath intake volume- is one of the most powerful- more oxygenation = better brain and body performance, better recovery, greater vitality, etc. SI literally changes your body chemistry by increasing your vital capacity.

F.     Saves energy- not only does re-aligning the body in the gravitational field help you to move with more grace and ease, when you are aligned, you don’t have to use excess energy to “hold yourself up” against the gravitational field! The more your body is aligned with the downward pull of gravity (in a straight line) the better the earths counter force is able to transmit upward thrust forces through your body- literally supporting you for “free”.

G.     Breath Efficiency- as the tissues in and around your ribcage, back, and neck are freed up and become more elastic, your vital capacity increases and so does the efficiency of breath (the amount of muscular energy used to inhale actually decreases!) Think about this for a minute- even if your vital capacity and breathing efficiency improve by only 1% (an understatement at minimum) how much energy is saved over the course of a day? You breathe average 12/min, 720/hr, 17,280/day, 6,307,200/yr…you get the picture. How much energy have you saved? How much more energy can your body now contribute to health and vitality?

H.    Improves your sleeping patterns. By calming the nervous system, improving the circulation, and evening out the muscular tension in the body, hormonal changes take place that actually improve sleep! Many clients who on their first visit to our office listed “insomnia” or “sleep problems” as one of their top 5 issues, now report sleeping much more deeply and continuously through the night- waking up feeling refreshed and rarin’ to go!

I.      Lowers raised blood pressure- by removing muscular tension, improving breathing efficiency (greater volume, less effort), and calming the nervous system, Structural Integration helps clients maintain healthy blood pressure levels- thereby minimizing stroke and cardiovascular risk.

People have varying ideas of when to eat in relation to exercising. Some like to eat a little something right before while others wait until after their workout to have a recovery snack, but which is better?

Listen to this week's podcast to learn about "intermittent fasting" and how it affects your workout!

Grabbing a cup of coffee on the way to work is a part of a morning routine for many people. It tastes great and provides that extra kick some need to get started, but did you know that drinking coffee, or any other kind of caffeine, can actually make you gain weight?

Breathing is an innate activity that is vital to our every day lives. From the moment we are born, our lungs expand and collapse in order to provide the oxygen we need to function. But did you know that you could be breathing incorrectly?

Listen to this week's podcast to learn how to improve your breathing which will, in result, increase your quality of life!

Have you ever heard of "The Human Cashew" or the "4Cs"? Would you like to learn some great exercises that will help you strengthen your body with minimal effort?

Listen to this week's podcast to hear Aaron Guyett, owner of Innovative Results, discuss these topics and how they effect structural performance!

No matter what time of day it is there always seems to be a line at coffee shops, but did you know coffee may be doing more than giving you that extra pick me up?

Listen to this week's podcast to learn more and also hear about the relationship between exercise and your teeth, hormones, the perfect exercise, and those annoying muscle cramps we all get!

Everyone knows how important a good recovery is, but how would you like some fresh ideas that'll help you recover faster and help you become stronger?

Listen to this week's podcast to learn some new, quick, and easy ways to recover like a beast!

In this week's podcast, I discuss the following topics:

What is muscle testing and is it bogus?

What kinds of things can be assessed using muscle testing?

How to tell if your liver is congested.

How to tell if you are at risk for stroke?

How can you resolve IT band syndrome? What are the causes?

Is there a cure for dandruff? What causes dandruff?

Episode #7 How to tell if scars are getting in the way of your healing process, The little known way to unleash your body's healing potential, How to tell if hidden food sensitivities are driving disease in your body, Are beets the best food for boosting endurance?

In this podcast I discuss the following questions:

·      Athletes foot cure

What is athletes foot? 

·      What causes gray hair-Science says it is not directly caused by stress. But what does stress do to the body? 

Are Poor digestion, poor sleep, poor healing, low regeneration, increases aging response, signs of a depleted adrenal function?

How can you tell if your adrenal function is compromised?

·      What fingernail moons represent and how their condition can predict your performance efficiency.

 How to build blood- oxygen carrying capacity using food and herbs. 

·      What foods help to keep your libido up?

        Obesity/ excess weight tied to lower brain volume and brain degeneration

new study. Simple tricks to drop excess fat and stimulate your body to become a fat burning machine.

In this episode, I interview Coach Stephanie Havelka of The Surge Method of Swimming (https://www.facebook.com/surgeswimmethod) to uncover some of the most common fundamental errors and missing elements of water skills, swimming form and mindset that hold age group and elite level swimmers and triathletes back from performing to their potential. Most swimmers and coaches focus training on top of poor fundamentals- which retards improvement and generates frustration and hopelessness. Many swimmers could be much faster by focusing their efforts on their weaknesses instead of their strengths. Listen to the interview to find out what fundamental skills may be holding you back.

Interview with Jay Dicharry PT, owner of REP Performance Lab, Bend, OR