Structural Performance Podcast

In this episode I interview Myofascial Specialist, David Lesondak about the mysterious organ of structure called fascia and its relation to human performance.

This is a must listen to interview for athletes: David talks about integrating fourth pillar into any, three pillar, sports science training program, for any type of sport. The current three pillars are cardiovascular training, strength training, neuromuscular training, and the fourth pillar- fascial fitness training- for greater resiliency, and greater movement economy with less effort by way of improving the elastic rebounding capability of the fascial system.

Resource links below the bio.

A brief bio:

David Lesondak, KMI,CSI, LMT,

David is the CIO (Chief Instigation Officer) of fascialconnections.com.

He is a member of the Allied Health Professional Staff in the Department of Family and Community Medicine at University of Pittsburgh Medical Center. David is a Myofascial Specialist and Structural Integrator at UPMC’s Center for Integrative Medicine in Shadyside. He also maintains a private practice at AmeriFit in Greentree.  He specializes in chronic pain, pre and post-surgical issues, physical  performance enhancement and treatment for those suffering with cancer.

David has been in private practice in the greater Pittsburgh area since 1992.

He teaches and lectures internationally about all things fascia.

David attended CCAC and accomplished his formative training in Structural Integration at Kinesis, under the tutelage of  their director,  Tom Myers. He went on to serve for 5 years as an associate faculty member and media consultant/producer for Kinesis. He continues to advance his craft through continuing education for advanced  SI approaches and visceral manipulation at the Barral Institute.

Leveraging his previous life in the video arts, in 2009 David  released Anatomy Trains Revealed, a 3 DVD  set that explores fascial anatomy and took 5 years to complete.  The success of that project (co-produced with Tom Myers) led to a continuing collaboration with Robert Schleip and the Fascia Research Project at Ulm University, Germany – their most recent release being “Fascia & Sports Medicine”.  He filmed and produced the proceedings of the Third International Fascia Research Congress  in 2012 and has been invited to reprise his role at the next Congress in 2015.

His educational programs can be found at fasciadvds.com.

David’s video company, Singing Cowboy Productions, specializes in crafting educational videos for all things fascia but also produces music, promotional and public service spots. You can see some of that work here.

Previously he enjoyed careers in television, advertising, the funeral arts and a 10 year stint on public radio with WYEP. David still has a passion for music and songwriting and his currently working on his first album. He also luvs himself some Joss Whedon and Doctor Who.

See more at: http://fascialconnections.com/about#sthash.q5MfKdcY.dpuf

David’s blog for affascianados is http://www.fascialconnections.com

David’s professional practice website: http://www.davidlesondak.com

For all books and DVDs on fascia including Robert Schliep’s and Leon Chiatow’s new books on fascia: http://www.fasciadvds.com

For Fascial Fitness training information and certified trainers: http://www.fascialfitness.com

For super geeky affacianados who want to know the latest- up-to-the-minute fascial science and discoveries: The Fascial Research Congress website: http://www.fasciacongress.org (full disclosure: I’ll be attending- Yipee!)

In this episode I interview Gray Graham, Author of Pottengers Prophecy about the emerging understanding of the epigenetic effects of food, proper food quality, nutrition and physical degeneration and how to provide your body with the deep nutrition that it is yearning for- to improve your mental and physical performance, lower your injury rate,  improve recovery, and quality of life.

A brief bio:

Gray Graham has been an international consultant and teacher in the field of clinical nutrition for almost 20 years. Gray received his Bachelor of Arts with an emphasis on Nutrition and Natural Health from the Evergreen State College in Olympia, WA. He was an Adjunct Professor at the South Puget Sound Community College, where he originally developed and taught the Nutritional Therapist Training Program. During his career, he has taught numerous seminars on nutritional therapy to physicians and other healthcare practitioners worldwide.  Gray also serves on the Advisory Board of the Price Pottenger Nutritional Foundation (PPNF).  In 2001, he founded the Nutritional Therapy Association (NTA). NTA has certified more than a 1,600 Nutritional Therapist Practitioners (NTPs) throughout the United States.

Nutritional Therapy Association website: http://nutritionaltherapy.com/

Gray Grahams book Pottengers Prophecy (sample the first 20% free): http://pottengersprophecy.com/

Other sites of interest:

Price Pottenger Foundation website: http://ppnf.org/

Weston A Price Foundation website : http://www.westonaprice.org

Gray Grahams 10 Green Gene Food Guidelines (excerpted with permission from Pottengers Prophecy and not in the free section)- see show notes at: http://therolfworkshop.com/blog/podcast/episode-30-interview-with-gray-graham-author-of-pottengers-prophecy/

·        “Discovered in the late 1930’s- 80 initially identified- today we have discovered over 5,000 different enzymes.

·        Enzymes are complex proteins that act as catalysts in almost every biochemical process that takes place in the body.

·        Their activity is dependent on the presence of adequate vitamins and minerals, particularly magnesium.

·        Many enzymes incorporate a single molecule of a trace mineral, such as manganese, copper, iron, or zinc- without which the enzyme cannot function

Three types:

·        Biggest group is metabolic enzymes- play a role in all bodily functions like breathing, talking, moving, thinking, behavior, maintenance of the immune system.

1.     Poison neutralizers – poisons and carcinogens like DDT and tobacco smoke- changing them into less toxic forms that can be excreted.

2.     Digestive enzymes – about 22 total- most of which are manufactured by the pancreas- secreted in the duodenum- upper small intestine- and help to break down the bulk of partially digested food leaving the stomach.

3.     Food enzymes- cooked and processed foods are devoid of these active enzymes- need to supplement and eat raw foods to get them- proteases for digesting protein ,lipases for digesting fat, amylases for carbs. Amylases in saliva start to break down carbs while chewing- make sure you are chewing properly and enough (30-50 times per bite) to break down the food and mix the Amylases in- will cut down on intestinal gas- stomach churning helps to distribute and mix enzymes in with food.

Research:

·        Enzyme research has revealed that raw and fermented foods are needed to supply certain enzymes- these foods reduce the body’s need to produce digestive enzymes- a strain of the pancreas, stomach, and other glands that produce and distribute enzymes in the body.

·        Enzymes are deactivated at temperatures over 118 F wet heat and 150 F dry heat.

·        A good measure is that foods at 117 F can be touched without pain but liquids over 118 F will burn. This is a built in mechanism to help us not overcook foods (low and slow…) and kill the activity of the enzyme content.

·        Much more in the podcast.

Source: Nourishing Traditions by Sally Fallon

·        Minerals are just as important as vitamins to the proper function of the human body

·        There are 7 Macro minerals (major minerals) and at least 27 trace minerals (30 total) currently recognized as critical to human functionality.

·        An insufficient supply of any one of these 30 minerals can impact the health of the body resulting in disease (if not immediately, then chronically)

·        Minerals can be ingested in a number of different forms- the two best, and most effective forms of mineral ingestion are ingestion of food based minerals (in whole foods) and ingestion of mineral salts (that disassociate in ionic solution)

·        Minerals must be digested in a highly acidic environment in order to ionize them so they can be absorbed by the gut

·        The Gut produces mineral specific binding proteins in response to internal need of specific minerals.

·        The internal biome (bacterial balance of the gut and body) helps to determine the health of the gut AND whether certain nutrients are absorbed- (ie minerals through the mineral specific binding proteins that transport specific minerals across the gut lining and into the blood).

·        Mineral transport and uptake by the gut and into the bloodstream is highly dependent on a health endocrine system and response.

·        This is in turn dependent on sufficient intake and absorption of fat soluble vitamins and sufficient dietary cholesterol.

·        A low fat diet precludes the proper function of the endocrine system and thus the creation of hormones, absorption of minerals, etc.

·        Minerals have a specific biological balance whereby they work best. Excess of a particular vitamin or mineral in relation to all others can impact mineral uptake, absorption, and conversion internally.

·        The 7 Macro minerals are as follows: (and what foods they can be found in…)

·        Calcium: Calcium is important because it strengthens bones and teeth, aids the heart and nervous system, and allows for muscle growth and contraction. It can be found in dairy products and bone broth. Calcium also works hand in hand with Vitamin D as Vitamin D is needed for proper calcium absorption.

·        Chloride: Chloride helps balance the acid-alkaline balance in the blood as well as aids the passage of fluids across cell membrane. It is also vital in the processes of proper growth and function of the brain. Salt, lacto-fermented beverages, and bone broths all have good sources of Chloride.

·        Magnesium: Magnesium plays a role in enzyme activity, calcium and potassium uptake, nerve transmission, bone formation, and metabolism of carbohydrates and minerals. It also helps form hard tooth enamel, creates a resistance to heart disease, and also helps regulate the acid-alkaline balance in the body. Magnesium can be found in dairy products, nuts, vegetables, fish, meat, and seafood.

·        Phosphorus: Phosphorus is the second most common mineral found in the body and is needed for bone growth, kidney function, and cell growth. It is important that it is in proper balance with magnesium and calcium in the blood and it can be found in animal products, whole grains, legumes, and nuts.

·        Potassium: Potassium is important for many chemical reactions within the cells. It works hand in hand with sodium as inner cell fluids are high in potassium and fluids outside the cell are high in sodium. Potassium can be found in nuts, grains, and vegetables.

·        Sodium: Sodium is very important as it is needed for many biochemical processes including water balance regulation, fluid distribution on either side of the cell walls, muscle contraction and expansion, nerve stimulation, and acid-alkaline balance. It also is very important for the proper function of the adrenal glands.

·        Sulphur: Sulphur helps protect the body from infection, blocks the harmful effects of radiation and pollution, and slows down the aging process. It also aids in many biochemical processes and can be found in cruciferous vegetables, eggs, milk, and animal products.

*Source: Nourishing Traditions by Sally Fallon

In this episode I interview Jill Miller, founder of Yoga Tune Up , Coregeus, and The Roll Model- about her new book: The Roll Model- a step by step guide to eract pain, improve mobility and live better in your body.

here’s a brief bio:

Jill Miller is the co-founder of Tune Up Fitness Worldwide, creator of the corrective exercise format Yoga Tune Up® and The Roll Model® Method. With more than 27 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, and pain management. Her signature classes and programs are taught at studios, clubs, rehab clinics and medical facilities throughout the world including Equinox Fitness Clubs, 24 Hour Fitness, Yoga Works, Cedar's SInai Medial Center, multiple CrossFit Boxes and more . She has presented case studies on pain at the Fascia Research Congress and the International Association of Yoga Therapists. Known as the Teacher’s Teacher, she has trained thousands of movement educators, clinicians, and manual therapists to incorporate her transformational approach in fitness and medical facility programs internationally. Jill has been featured in O Magazine, Men's Journal, Yoga Journal, Shape, Self, and on the Today Show and Good Morning America. She is creator of the DVDs Yoga Tune Up® and Yoga Link. Jill is a contributing expert on the Oprah Winfrey Network's OWN Show and sits on the Advisory Board for Natural Health Magazine. She is the bestselling author of The Roll Model- A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in Your Body www.yogatuneup.com www.therollmodel.com

Some of Jill’s upcoming workshops include:

Hips Immersion

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

West Hollywood, CA 90046

Schedule: 

Thursday, February 19, 2015 - 12:00pm to 7:00pm

Friday, February 20, 2015 - 10:30am to 5:30pm

Saturday, February 21, 2015 - 11:00am to 6:00pm

The Roll Model® Method - Ball Sequencing and Innovation

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

West Hollywood, CA 90046

Schedule: 

Sunday, February 22, 2015 - 12:00pm to 8:00pm 

Empower! Fusion Fitness Convention

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

Rosemont, IL 60018

Schedule: 

Thursday, March 5, 2015 - 12:00pm to Sunday, March 8, 2015 - 12:00pm 

The Strength Matters Summit (US)

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

San Diego, CA 92108

Schedule: 

Friday, March 20, 2015 - 12:00pm to Sunday, March 22, 2015 - 12:00pm 

Toronto Yoga, the Conference & Show

Instructor: 

Jill Miller, Creator Of Yoga Tune Up®

Location: 

Toronto, ON M5V 2W6

Schedule: 

Thursday, April 9, 2015 - 12:00pm to Sunday, April 12, 2015 - 12:00pm

Episode #26 A Brief Primer On Vitamins, And Where To Find Them in Food

·        Vitamins were discovered in the early 1900s’ and began the era of modern interest in diet and nutrition.

·        Early chemists found that certain “unknown substances” in foods were essential to life.

·        Vitamins such as vitamin D and B were necessary to prevent diseases such as rickets, beriberi, and pellagra and that vitamin C, a factor present in many fresh foods, prevented scurvy.

Why we need vitamins:

·         Consumption of sugar, refined flour and hydrogenated fats, and of alcohol, tobacco, and many drugs, depletes the body of nutrients, resulting in higher vitamin and mineral requirements for users.

·        Stress of any sort (food, chemical, emotional, physical, etc) causes the body to use up available nutrients at a faster than normal rate.

·        Food science is much more complicated and nuanced than we first imagined- it is an ongoing and emerging field (even after 100 years!)

·        US RDA has set minimum daily requirements for a frew vitamins and minerals, but for the vast majority of people, the minimum requirements might support average health while individual needs keep folks taking the minimum RDA from optimal health.

·        Athletes need more - sometimes vastly more.

·        ·        Vitamin A – Vitamin A is needed so that certain nutrients, including protein, minerals, and water-soluble vitamins, can be utilized by the body and also helps protect the body against unwanted pollutants by acting as an antioxidant. The proper consumption of Vitamin A can lead help improve bone structure, wide handsome faces with plenty of room for the teeth, and ample protection against stress of all types.

·        Vitamin B – Vitamin helps promote healthy nerves, skin, eyes, hair, liver, muscle tone, and cardiovascular function. This vitamin can also help fight against mental disorders, depression and anxiety. Vitamin B can be found in a variety of foods including whole grains, fresh fruits, vegetables, nuts, legumes, seafood, and organ meats. Vitamin B is also important because it helps in the process of cell metabolism and cholesterol production.

·        Vitamin C – While Vitamin C is mostly popularly known as a vitamin used to treat a common cold, it also aids in tissue growth and repair, strength of capillary walls, lactation, and adrenal gland function. It helps wounds heal more quickly and, similarly to Vitamin A, is an important antioxidant.

·        Vitamin D – Vitamin D helps build strong bones, healthy teeth, and allows for normal growth as it helps encourage calcium and phosphorus absorption, which are both essential for building strength. Vitamin D has also helped fight against cancer and multiple sclerosis. While spending time in the sun can help your body absorb Vitamin D, you can also find this vitamin in butterfat, eggs, liver, organ meats, marine oils, and seafood, specifically shrimp and crab.

·        Vitamin E – Vitamin E has been shown to help slow down the aging process, aid in circulation, tissue repair, and healing, and also strengthen the treatment of fibrocystic conditions, sterility, PMS, and muscular dystrophy. Vitamin E can be found in unrefined vegetables oils, butter, organ meats, grain, nuts, seeds, legumes, and dark leafy vegetables.

·        Vitamin K – Vitamin K is found in liver, egg yolks, butter, grains, dark leafy vegetables, vegetables of the cabbage family, and fermented soy foods like miso. It is needed for blood clotting, is vital for the process of bone formation, and helps postmenopausal women to prevent bone loss.

·        Vitamin P – Vitamin P supports Vitamin C and allows for it to be absorbed more quickly which in turn helps promote healing and protect the structure of blood capillaries. It also helps stimulate bile production, lower cholesterol levels, regulate menstrual flow, help prevent cataracts, and have antibacterial effects. Vitamin P can be found in foods including peppers, grapes, buckwheat, and the white peel of citrus fruits.

·        CoQ10 – CoQ10 is vital for the process of producing energy and can also be used as an antioxidant.  It has been known to help treat cardiovascular disease and periodontal problems and it can be found in all animal products, specifically heart meat.

·        Activator X – Activator X can be found in organ meats, fish, shellfish, fish eggs, and butter from grass fed cows.

Source: Nourishing Traditions by Sally Fallon

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.

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