Download a transcript of this episode
Topics:
- [8:14] Mycotoxins and Bulletproof Coffee
- [14:38] High School Strength and Conditioning
- [27:27 ] Foam Rolling Technique
- [34:49] Optimal Body Fat Percentage
- [40:10] Human Need For Salt
- [44:03] Kids and Gut Repair
- [49:03] Ketosis and High Blood Sugar in Type 1 Diabetes
Questions:
1. Mycotoxins and Bulletproof coffee
Catchynamehere says: Hey Robb and Greg,
Dave Asprey of The Bulletproof Exec / Upgraded Self / Better Baby Book is making the claim that most of the coffee out there is contaminated with mycotoxins (a broad range of fungus from what I googled). Knowing the basics of coffee roasting (temps often in excess of 250f) I assumed that any fungus would be killed off during the roasting process, but Dave claims this is not the case.
So to the questions: Do you know if mainstream coffee is often contaminated with mycotoxins? Can these mycotoxins survive the roasting process? If yes to the above, what are the possible effects on our health due to these mycotoxins? If no, do you think this guy is a quack just slangin’ pounds of coffee for $20?
BTW – He is also sells a grass-fed whey product, I thought this grass-fed whey idea was squashed in the Paleo community, any thoughts ?
http://www.bulletproofexec.com/blog/
2. High School Strength & Conditioning
Casey says: Hi Greg and Robb,
Firstly, thanks for the podcast. It has been an awesome resource for me and one that I look forward to each week. I am a physical education teacher in Australia and over the last few years have seen more and more students become interested in “working out” and using our schools gymnasium after school. At the moment we do a lot of body weight exercises with them (pull ups, push ups, squats) but havent introduced any barbell exercises. I am curious to hear your views on strength and conditioning for 13-17 year old kids. I love the idea of kids getting involved in a structured weight lifting program and learning correct techniques. There seems to be a bit of concern down here about teenagers lifting heavy or lifting at all due to their developing bodies. Do you guys deal with any kids in your respective gyms? Any opinion you guys have on the matter or pointing me in the direction of some useful resources would be much appreciated.
Thanks heaps.
3. Foam Rolling Technique + Rumbling
Aileah says: Hi Greg and Robb,
My husband and I are big fan of the show, we actually have an training session with Greg scheduled in May that we’re super excited for. While I have a million questions I could ask, today I’m mainly interested in proper foam-rolling technique. I’ve listened to many of your podcasts but certainly not all, so if you’ve covered this before you can just direct me to that episode. I have some patellar tracking issues in both legs, which recently has been causing me quite a bit of pain on my right side. This is in combination with a tight right ankle due to falling down the stairs three months ago (yes, I can be quite clumsy sometimes!). I do CrossFit WODs at my local box a 2-3 times a week and work specifically on the Olympic lifts about twice a week as well. I’m a 28 year old woman. I have pain on the inside of my right kneecap, which has been suggested to me is due to a weak VMO (vastus medialis oblique). It hurts when I walk, go up or down stairs, ride my bike, and bend my knee in pretty much any way, with or without pressure. I have been trying to strengthen the VMO with simple exercises and loosen up my outer quad muscles with foam rolling. I’ve been rolling out my calf as well.
What is the best method for foam rolling, as I’ve read conflicting information about the best technique. In Greg’s book you write “pain is a clear indication of the need for foam-rolling” (p. 415), so I know I need it cause rolling is painful! But how much pain is too much, or is there such a thing? Is it best to sit on those sorest spots until the pain reduces, or just roll them with pressure? Is twice a day of VMO work and foam rolling too much, not enough, or just right? I want this to get better and my legs to be stronger, but of course don’t want to do any more damage in the process. Also, what do you think about a standard foam roller vs a rumble roller?
Thanks for everything!
4. How ripped were cavemen?
Kristoffer says: Hi Rob and Greg,
Awesome podcast you guys are running, thanks a bunch. I am a crossfitter and a semi-endurance athlete (used to bike, run and swim a lot more than I do now, but still get a couple of hours of endurance in per week) and I eat paleo with 1-2 cheat meals per week. Obviously I train to be fit and healthy and to live longer and better, but also to some extend just to look good at the beach in the summer.
During the last 6 months where I have scaled down my endurance training and focused much more on power lifting and oly weightlifting. I’ve seen my strength numbers go up along with performance in other areas. No surprise. My weight is also increasing and so is my body fat percentage. Of course I dont mind as long as my performance goes up, but it got me wondering:
Were our paleolithic ancestors ripped like todays fitness role models or should we actually aim for a bit of cushioning? Is there an optimum body fat percentage for overall fitness (which to me is something like the CrossFit ideal of endurance, strength, power, mobility etc.)? Hope you have time to answer, thanks a bunch!
5. Salt Licks, Tricks and Picks
Lucia says: Dear Robb and wonderful company,
Thank you so much for what you do–your website is an amazing resource for those looking to reclaim their health.
My question: Is salt consumption necessary? If not, what about for those who have low blood pressure? While I don’t get light-headed anymore since switching to paleo, I still generally have low blood pressure, and even after perusing multiple forums and podcasts, it seems the paleo community thinks upping salt content would be a boon for someone like me. If able, can you expand upon the historical importance of salt and if it has any relation to a human’s actual need for salt?
6. Kids and gut repair
Niki says: Here is an angle that I would like to see covered in the Paleo world that I think has not been addressed. When a family transitions from unhealthy eating weather it was SAD or vegan (in our case) what steps should we take to heal our children. Yes the first step is changing the diet but after that what is appropriate for a child. My 4 yr old was vegetarian almost vegan for the first 2.5 years of his life. Then we introduced meat and only 6 months ago did we go full paleo. On a side note 3 days ago I found out that my sons iron supplement had wheat germ in it. So he has been 100% paleo for 3 days now. So I’m guessing his digestives system has been damaged from all of the grains, beans, soy etc. that we used to consume. Through this process we discovered that he is gluten sensitive. Getting official tests in 3 weeks. He had some formula supplementd for the first 2 months of his life until I got breastfeeding down) but was mainly breast fed for a few years, he has had antibiotics once or twice. I am also gluten sensitive (recently discovered as well) so not only was he getting some of the inflammation in the foods that he ate but he was getting it multiple times a day for years in my breast milk too! So how does a parent go about healing a child’s gut? I haven’t found much information on this in the paleo world. Can he use HCL? What else can be done? After families make the switch, then what? How do we actively go about fixing the damage that has been done.
I have a lot of questions besides that. How much fruit and carbs are ok for a growing child? They are VERY active so should I go off of the advice of a high endurance athlete? How different are the needs of a growing child compared to a adult?
Most of the parent info. out there deals with how to pack paleo lunches and everyday practical advice. There is a whole other side that needs to be addressed.
I don’t know if you have the answers to these questions but I know I am not the only paleo parent who is concerned with this stuff.
7. Ketosis for a Type 1 Diabetic
Rich the Diabeteic says: Hi Robb and Greg,
I’ve been diabetic for over 41 years. (dx at age 2) I only recently discovered Paleo, and read Robb’s book the Paleo Solution. At his suggestion, I decided to give it a try for 30 days. Something he mentioned in the book is the difference between Ketosis and Ketoacidosis. All my life, I’ve been afraid of Ketoacidosis based on what doctors have told me because it can kill me. When I started researching it, and realized Ketosis is very healthy (as Robb said in his book), I decided to try it. I kinda feel like a medical student at this point with all the research I’ve done. I have tons of medical terms swimming in my head. If you read this in the podcast, please make sure to let everyone know that if they’re not careful as a diabetic attempting ketosis, it can really harm them.
So I started Paleo 11 days ago, and started Ketosis 5 days ago. I’ve been checking my blood sugar 10-12 times a day during this experiment. (My average blood glucose has gone down from 250 to 134!!!) None of my research prepared me for what happened though? I bought myself some Ketosix to monitor my ketones, and the first time I entered Ketosis, my blood sugar went up by 100mg/dl! It was at 220, close to the Ketoacidosis threshold! Nothing I researched warned me of this possibility. I had to bolus for it 3 times before it came down. That’s 3 times the amount of insulin it would normally take. I realized that to adjust or cover this effect, all I had to do is double my basal rate for about 4 hours and I was fine. Been doing that ever since, but part of the goal in Ketosis is to use less insulin, right? Now I’ve gone looking for answers on forums, blogs, videos, (again, swimming in medical terms) and no one seems to know for sure what’s happening, but speculation from one person is that since Ketosis is new to my body, it’s causing stress to my body, which produces Cortisol, which then causes the liver to turn protein into glucose. This makes a lot of sense to me because when a T1 diabetic gets sick, this same thing sometimes happens. This person believes that after a week or so, my body will stop doing this, and my blood sugars will stay normal in ketosis.
I’m kinda hoping that you can confirm or deny this theory?
Thanks for any input you may have, and thanks so much for all the information you provide on www.robbwolf.com. (Especially the index to the book!) It’s been so much help to me.
Do girls get a big boost of testosterone as teens or did you forget that teenage girls might also want to lift weights? I hope the former.
Love the Pink Floyd quote.
Stephanie –
I coach more female weightlifters than male. Let’s not resort to such offensive accusations based on some innocuous comments. Ten seconds of discussion with Dr. Google would have answered your questions about testosterone and girls.
“According to an article on Dr. Edward Lichten’s “U.S. Doctor” website, a 15-year-old girl may produce around 40 or 50 nanograms per deciliter, or ng/dl, of testosterone that gradually increases to 70 ng/dl by age 20.”
It’s not a big boost compared to boys, but it is an increase over pre-pubescent levels. However, I’m not sure what bearing a girl’s testosterone levels have on whether or not she should be encouraged to lift weights. That testosterone levels increase dramatically in boys in the teenage years is a simple fact, and one that can be taken advantage of with smart training. Why would we not point that out, and how is that some kind of sociopolitical comment on women and strength training?
Wait till we actually TRY to be insensitive!
Sorry if that came out as if I was offended; I wasn’t. I find you guys hilarious and I’ve never been offended by anything you say in the podcast. You’d have to try much harder to offend someone who has hung out with dudes as much as I. I just like to point out when there is a male bias or assumption of maleness to folks who I think would want to know they are making that assumption. It’s very prevalent (especially in physics, my field) so if I got offended each time I’d be a very unhappy person 😉
Thanks for answering my questions! I have even told a couple of my newly pregnant friends to check out The Healthy Baby Code but failed to realized that it would apply to children past the weaning stage. Doh! I will get that soon. I had blood work done and came up negative to a normal celiacs panel but my doctor and I are positive that I have a non-celiacs gluten sensitivity. One thing that came up in my blood work that surprised me is that my estrogen levels are high……well, I guess that its not that much of a surprise considering that we were vegan and consumed various and multiple soy products daily. Should I be concerned about the soy exposure that my 4yr old received?
Hi Niki,
I’ve been dealing with the same concerns with my kids, especially the one with a severe milk and gluten intolerance. There are many herbs and supplements that can help heal a child’s leaky gut. A good digestive enzyme helps as well. Kids are not too young for them. Check out http://www.enzymestuff.com. That site helped me out a lot when learning how to administer enzymes and which one to choose. I also use supplements from http://www.brainschilnutritionals.com. They have supplements that are free of every allergen and are GAPS and Feingold diet safe. There is one that I haven’t tried yet called Intestimend that looks appropriate for your situation. Their website has a lot of info on leaky gut and they are a trustworthy company…my nutritionist recommended them. Good luck!
Great resources: corrected link: http://www.brainchildnutritionals.com/
Thanks! I’m trying to get a handle on all of this. Going from vegan to paleo has been an overwhelming process. Not so much for me because I can easily gauge how I feel and tell what is working for me and isn’t. Its been a bit difficult to figure out how much gut damage was done to my sons and how they are healing. So I am going at this like he has a badly damaged gut and we are strict paleo. I just don’t know if I need to take extra measures to aid the healing or if everything will work itself out. Any other info. would be greatly appreciated.
Niki,
If your sons are growing active and happy don’t stress! Keep up the paleo way of life and add some fermented foods (kraut, etc.) to help bolster the good gut bacteria. Let the kids eat when they are hungry – don’t pressure them. They will be okay!
You should insert your podcast into Adobe’s movie editing software. It will translate your dialogue into a text format…I’m saying this because even though your podcasts are great, I just do not have the time these days to scrub through them.
Best,
M
http://www.smh.com.au/lifestyle/diet-and-fitness/miley-cyrus-diet-under-fire-20120411-1wpj1.html
Although the article is the usual ignorant rubbish of dieticians quoted in the media, the comments section really shows that the Paleo community is expanding. Even here in Australia!
Keep up the great work guys!
On “optimal body fat percentage” .. I wish you would elaborate on female BF levels? “Racheting it up” from a man’s ideal is a little vague. 😉
Agreed! Numbers please!!! I know there is variablity from person to person, but a healthy range would be nice.
Thirded. I’m sure there are many out there who would like to hear your thoughts on healthy levels of body fat for women.
Thank you both! The blog and podcasts are invaluable. I was wondering more about thoughts on Bulletproof coffee beyond the mycotoxins. Is there anything (good or bad) to the Kerrygold and MCT oil (besides pure yumminess)? Thanks again!!
Over at ChrisKresser.com , he recently blogged about the history of salt. That might be interesting to Lucia.
on upgraded coffee: I never used to drink coffee due to not liking the taste w/out heaps of sugar and cream, but mainly because I would feel jittery/definite headaches and a bit unfocused/out of control kind of energy.
then I read about the health benefits of coffee and thought i’d give it another go. I started at the lower end with some single origin organic coffee at my local roaster. decent but still a noticeable headache. next I went to 4 barrel in SF for some supposedly higher quality stuff, still enough of a headache to make it not worth drinking. THEN I tried the upgraded stuff, and find no headaches and still all the benefits of increased focus and energy. for a hard training athlete and someone obsessed with productivity and performance, im a huge proponent of mycotoxin free coffee. plus it really does taste better
As a chemically sensitive person, I have very pronounced reactions to most commercial coffees and a few organic coffees. It wasn’t until I drank Kona coffee that I realized how much contamination masked joy of a true coffee buzz. I eventually found that I could have the same toxin free experience from other single source small estate organic coffees, many of which can readily be purchased for around $8 for a 12oz bag. I really appreciate Robb’s response to the question about bulletproof coffee because, not only am I offended to see such obvious never -give-a-sucker-an-even-break marketing coming into the Paleosphere, I was also offended that a man who expects to ever be believed about anything he says to claim that myco is in all coffee without proving it and to say that there’s no myco in his own coffee, without proving, especially when he’s asking such a serious price for his coffee, which, am I right? he doesn’t state the source of. (This same guy recommends Lindt 85% chocolate as the best chocolate for Paleo (I’m chemical sensitive which, apparently, makes me very myco sensitive. I have to say that I have zero negative reactions to any of the non-commercial organic dark chocolates I’ve tried and am a little afraid of a non-organic super commercial product which tastes way more sugary than it’s “85%” would make you expect) and has stated that kefir, a fermented milk product, has no probiotic benefits and markets a ‘good’ Paleo whey drink) The marketing this coffee at the recent Paleox event is horrendous. Unfortunately, or fortunately, Jack Kruse has taken internet Paleo marketing to the most embarassing extremes, enough to complete stifle my curiosity about his programs. First ‘endorsing’ bullet proof coffee. Jeesh, tell me why Jack! Because $30 a pound for coffee splits really well? And then US Wellness Meats: good people and beautiful sales girls but last time I checked much of their product comes from NEW ZEALAND. Jeesh, where’s the sustainability in that? Or the support of the US grass finished beef industry? I ask because I’m a grass finished angus/dexter producer and I know I don’t hear from anyone one but folks through EatWild who want to buy my grass finished beef and lamb.
Anyway, Robb, here’s an abstract from PubMed on the myco in coffee thing. Looks like they had to work too hard to find myco in ANY coffee to keep up the study, but I wonder how you read it:
J Assoc Off Anal Chem. 1980 Nov;63(6):1282-5.
Mycotoxins in coffee.
Levi C.
Abstract
This report reviews studies concerning the susceptibility of green coffee beans to mycotoxin contamination. Included are investigations on normal mold flora, toxin production in inoculated beans, effect of experimental roasting on aflatoxin, ochratoxin, and sterigmatocystin, and survey on the presence of these toxins in commercial green coffee. Because of the extremely low frequency of findings, the low levels of toxins, and the experimental data showing 70–80% destruction by the roasting process of toxin added to green coffee, further study on this topic has been discontinued.
PMID:
7451391
[PubMed – indexed for MEDLINE]
Thanks again, Robb, for not ‘going along to get along.”
Nice find! Yea, I’d liek to get folks worried about driving as a risk factor in health ad death more than this.
So, what’s going on with comments to this podcast? I posted one that was rather innocuous and another that may have had some controversial content but seem to me to be well within Robb Wolf’s range of insensitivity and neither are here and, of course, I don’t think any comments since the first spate. What’s up?
You know, apparently I’m an idiot. My earlier comments are posted now. I didn’t see them on a page that has FACEBOOK comments as well as robbwolf.com comments but after I posted the question, I could see the earlier comments. I think, though, people coming in my not see the recent comments (???)
Re: foam rolling
Long-time fan of the podcast, book, and everything Robb and Greg put out there, but I slightly disagree with Greg on his response to foam rolling.
I have attended the Crossfit Mobility cert, two self-myofascial release certs, and coach an Active Recovery class at my box utilizing foam rollers, lacrosse balls, and Jump Stretch bands to improve mobility and positioning.
For those who have never tried foam rolling or are insanely tight, a regular flat roller will probably be fine. But for advanced athletes trying to really get into trouble areas, they usually need something more precise like a lacrosse ball, Rumble Roller, or even the top of a barbell. And since there’s soft and firm Rumble Roller options, you can graduate from one to the other when you’re used to the pain.
Specifically to Aileah:
Often times patellar tension is cause by tight quads, calves, achilles, or any combination of them. 1. Foam roll your quads (slow rolls side to side, not up the length of your leg). 2. Lie face down on the ground with the lacrosse ball planted just above your kneecap in the “pit” of your quads. Slowly raise your foot up to make a 90 degree angle at your knee, and lower back to the ground. Repeat 20 times. 3. Use a foam roller/barbell/top of a kettlebell/etc to roll out the entire posterior length of your lower leg, starting at the achilles moving up through your calf (again, side to side, not up and down).
Check out smr.networkfitness.com and mobilitywod.com for more.
Hope that helps.
My disagreement with Greg was more about the effectiveness of the Rumble Roller. When used correctly, it’s great for hitting the entire area of tissues you’re trying to work out. Even with its precise knobs.
Greg –
Liked the first question about kids and weights. I have a 14 y/o boy and a 16 y/o girl – both are active in sports – basketball and lacrosse. That love of sports was not a completely natural thing for them – I did ‘guide’ them a little into finding something that they would enjoy and be somewhat successful in. I’ve also put together some fun crossfit-ish workouts throughout the last couple of years using bodyweight and kettlebells and bags of dog food (heavy carries). You have to remember to make it and keep it fun, though.
It’s amazing to see some of the other kids their age that have very poor muscle control, poor body composition, and poor strength. My 16 daughter came up to me the other day and said: ‘Dad! I love my back! Look at the muscles!’ – haha. Now – how in the world could any dad not be proud of a statement like that?
I’ve seen similar statistics for injury rates in weightlifting a number of times, and they have always seemed a bit off. If the injury rate per 100 participant hours is .0017, that means that there’s an average of roughly one injury per 58,000 training hours. Let’s take a generous estimate, and say that a weightlifter trains 10 hours a week, 52 weeks a year. Such a weightlifter could expect to be injured roughly once every 113 years.
In my limited experience, this seems to be very far from the actual injury rate for any kind of lifting. I would venture to say that even serious, career-ending injuries happen with a greater frequency than those numbers indicate.
If anyone has a counter-argument, or an explanation for how these numbers were reached, I would be very interested in hearing it.
Steve –
I’ll add to this a bit. First, your training time estimate is low, not generous at all. Typically a “professional” weightlifter will train 2x/day 3 days/week, 3 hours/session, then once a day for about 3 hours 3 days/wk. That’s a fairly significant difference there. Even I personally train 50% more than that on a typical week – sometimes more – and I’m over 30, a father, a husband and a very busy business owner. All this being said, I can’t tell you exactly how the numbers were determined. I wasn’t involved.
More importantly, when you say “any kind of lifting”, that’s probably where the issue really is. We’re not talking about any kind of lifting – we’re talking about weightlifting, the sport, which is very specific. This means we’re talking about people who, for the most part, are doing the lifts properly in every sense of the word. We’re not talking about the folks at 24 hour fitness, the kids in the high school weight room, or the guys in their garages who are “lifting weights”. They are the ones who injure themselves at a high rate because they’re doing things improperly with inadequate preparation. I think we made the point fairly well in the discussion that proper instruction, supervision, and programming was critical for anyone, not just youngsters.
And of course, a good chunk of the discussion was regarding this very idea – that it SEEMS like people get hurt more than this. But what it seems like doesn’t matter – what matters is what is actually happening.
You may be able to get ahold of someone at the IWF and find out where the numbers came from if it’s bothering you. http://www.iwf.net
Greg,
I’m not 100% sure, but I think these numbers come from this study (http://www.velocitysp.com/multimedia/docs/lehi/Hamill,_Relative_Safety-3.pdf). I found this from a reference in ‘Starting Strength’, which cites the same numbers.
There are a few points from the study that I think are relevant to this discussion. This study was done on British students who were primarily between the ages of 13-16, so they were probably not high-level competitive lifters. I thought 10hrs/week might be a typical training time for a high school team, but I really have no idea. They have a few different injury rates for weight training activities: weight training (.0035 injuries per 100 hours), weightlifting (.0017), and powerlifting (.0027). By comparison, the injury rate for ‘schoolchild soccer’ is 6.2 per 100 hours.
If use these numbers, one child playing soccer for a season (100 hours?), will have significantly more injuries (an average of 6.2) than 100 weightlifters training 30 hours a week, 52 weeks a year, for all four years of high school (an average of 3.7). A team of 100 powerlifters training for the same amount of time would just about match the injury rate from the soccer player’s season. I recognize that kids being properly coached will have a lower injury rate than me lifting in my garage, but that just doesn’t seem right.
My speculation is that these studies counted things like scraped knees as ‘injuries requiring medical attention’, but didn’t count things like lower back injuries, rotator cuff strains, or tendonitis if they didn’t require immediate medical care. In this particular study, their two specific references to lifting injuries are a concussion from a fall and a bruise from someone dropping a bar on their back. I’m not sure that this is the definition of ‘injury’ that they used, but if it is, I think that dramatically understates the overuse/structural damage injuries that I’ve found to be most common in lifting.
I’m not trying to argue that lifting is a particularly dangerous activity, and supervised weightlifting is probably one of the safer sports. However, this data just doesn’t pass the sniff test for me.
Fair enough. As I said, I haven’t seen the original study so I really can’t comment on the quality of the data collected or the method. I respect your right to not be persuaded by that particular study, but I would suggest reading it instead of smelling it.
Robb…
Man Boobs – what is the deal?…I have had a little chub in the boob region since I can remember hitting puberty; had a stint in college where I was in fairly decent shape and routinely active – 6’3″ 215 lbs…I am currently 6’3″ and 230 lbs…Is this a hormone issue that I can resolve by diet? or is a doctor the best resolution?…I have been eating a fairly strict meat and veggie diet for the better part of a year and no result on the man boobs.
Also…
Have you ever had anyone ask you about placing your podcasts on YouTube to reach more people? – with all the appropriate links and credits to your site / book of course.
Cru-
Could be an estrogen conversion issue. Need blood work to confirm or deny that.
have not thought about the youtube thing… guess we could do it.
YouTube –
Would you mind if I uploaded the podcasts to YouTube?
I would just create a new YouTube and upload only the podcasts…no derogatory images, no BS…i’d link everything appropriately, as well as any guests that appear.
There would be no monetary gain in this on my behalf; I just havent noticed much of your work on YouTube and know that there are others out there that need to see and understand your effort.
If you would prefer that I dont, I completely understand and wouldnt disrespect you by doing so without your prior consent.
Cru-
I appreciate the offer but i’ll tackle that. We can run it with the stuff we have up. Thanks man!
Man Boobs –
As for the estrogen thing; what doctor or specialist would be ideal for me to see?
I dont want to waste my time at a walk-in clinic if this isnt necessary.
Thanks for your help and advice; it is MUCH appreciated.
I’d find a functional medicine or anti aging doc.
Robb and Gregg,
Another great podcast.
With regards to coffee, I believe that the only true measure of coffee addiction
is spontaneous combustion. Rationalized like a true addict… I have read the bulletproof exec blog and love espresso. As any good scientist, I have tried my version of bulletproof coffee, utilizing a local, artisian roaster, added kerrigold butter, coconut oil with cinnamon to 3 shots of espresso. It may be nirvana. I have also utilized Merrocla’s grass-fed whey to the mix. Life is good!!!
Thanks guys..you rock!!!
Hi guys – Just listened to this podcast and the foam rolling question prompted me to respond. (if not this podcast, somewhat relatively recent b/c I listened to 3 of them yesterday….so….) Anyway, my solution to the foam roller being somewhat painful at times: A regular old kitchen rolling pin. I can control the pressure until I can handle to actual foam roller. I can also have my husband use it on my glutes and hamstrings as those are generally the places I am too sore to actually support my own body weight on the hard roller at times. (This is not as erotic as it may sound, believe me!) I only have 1 roller, so unless you are at the gym all the time where they have several with different degrees of pressure, the rolling pin is a great solution for home without spending the money to invest in a spectrum of them.
Been taught a bunch. Easy to fully grasp. Thanks for blogging 🙂