Archive for the ‘Nutrition’ Category

1. This weekend I had a chance to attend a strength and conditioning seminar put on by Todd Bumgarder and John Gaglione. As someone who has spent many a weekend at different seminars over the past 3 years, this one was a little different as I was the only (future) chiropractor in attendance. Everyone else was either a personal trainer or strength coach. It was a good change of pace and even better to get out of my comfort zone.

Even though the content of a strength and conditioning workshop seems like it would not translate to a rehabilitation setting, I beg to differ. Check out these videos…  

The first video is the basic hip hinge pattern that I would teach to any patient who walks into my office. This is a classic ‘spine sparing strategy’. It helps when lifting up children, groceries, or anything else we lift everyday. The second video is a conventional deadlift. Hopefully you can see the hip hinge pattern is exactly the same. Other than the fact that deadlifting heavy weights 1) looks cool 2)gets you attention from girls,and 3)gets you a sweet half -hug bro handshake, I hope you can see that a hip hinge is a hip hinge no matter how much weight we add.

2. To stick with the strength and conditioning side of things: I have realized I am not recovering from my training sessions very well. I have been going at it for about 10-12 weeks following a pretty strict program but have really started to notice that after my lower body days, I am sore and tired basically until the next time I train. I realize I am no spring chicken anymore but my God, this shouldn’t be happening. I’m not that old!

Because of this, I am thinking about adding Branch Chain Amino Acids (BCAA’s) to my non-existent supplement list. I guess I am a pure minimalist when it comes to this as my list (if you can call it that) includes protein powder and coffee. Exciting, I know. BCAA’s have been shown to decrease muscle soreness and increase protein synthesis among many, many other things. Enough science though, I just want my legs to feel better!

3. For anyone who follows nutrition, you may have heard of the recent Intermittent Fasting (IF) craze. Anticipating questions from friends, family, and patients I have began to read the current online content put out on the topic. Specifically, I have finished John Berardi’s free E-book which can be found here as well as Jason Ferrugia’s (not) free E-Book which can be found here.

I would certainly recommend both reads if you are interested in the concept but for the less ambitious ones here is a 5 point summary on what I have learned so far:

  1. IF in its basic form involves long periods of fasting following by shorter feeding periods. (I love how they call it feeding periods, it makes us sound like animals) These feeding periods ideally start immediately after a workout.
  2. IF is completely opposite to anything that has been preached in recent times. Eat 6 small meals a day? Laughable. Keep the blood sugar up? Ha!
  3. There are many versions of IF. Some involve complete fasting during the fasting period while some involve minimal amounts of food mainly of green veggies and a super small amount of protein.
  4. IF is certainly more convenient than eating 6 meals a day. Gone are the days of wheeling a cooler of food around all day.
  5. As much as the focus is on calories, carbs, and fats, it seems that the biggest thing that IF does is mess with your hormones (in a good way) which leads to most of the results.

So what do I think? First, let me say I am thinking of trying it because I am curious. Also, it’s hard to have an opinion without throwing myself into the fire. From an advice standpoint, I don’t know what to think. As both gentleman mention in their books, IF is certainly not a place to start. This is for someone who already has their nutrition basics under control but is looking for that next step in fat loss (or muscle gain). When it really comes down to it, if you are following IF, you are probably going to consume fewer calories than normal and be very strict with macronutrient intake. These two things will most likely lead to fat loss, no matter what time of day they are consumed.

Again, I am far from an expert on this topic. If you are really interested in IF, check out the links above.

Happy Monday!

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