Gino Romanelli BS Ex Sci, FMS2, FCS, ISSA Elite Trainer

Introduction:

There is an overwhelming variety of squats and information on how to execute them. This post will explain the myths about squats and how to squat correctly based on your anatomy. 

Squat Myths:

As I stated above, there are a ton of myths about the squat. What squat variation works best for you will depend on your overall mobility and stability, training experience, and training goals (hypertrophy or strength). First, everyone has been told to only squat to parallel because you will damage your knees and lower back. Second, do not let your knees travel over your toes because you will pop your quad tendon right off and stress the ligaments of your knee. Third, make sure you only squat with your feet shoulder width and toes pointing straight ahead. Lastly, arch your back and look up at the ceiling. Now the first major glaring issue with these statements is that everyone should squat the exact same way. No matter the situation, this is terrible advice. Everyone is made up a little different. This means your anatomy is different from the next person. 

First, let’s look at your hips as an example. This comes down to two things: anterverted and retroverted hip angles. An anterverted hip angle is the thigh bone being rotated excessively inward. This means this person can squat better with a narrower stance and a more straightforward toe position. A retroverted hip angle is a thigh bone rotated excessively backward relative to the knee. This means that the person will need to assume a wider stance and more of a toe-out position. No amount of mobility work will change the structure of your anatomy. 

Another thing to consider is the length of the individual’s femur. People with longer femurs will have a more forward torso position, while people with shorter femurs will maintain a more upright torso as they squat. The goal is to keep your shoulder or the barbell over the foot’s midline to maintain balance in this exercise.

Second, the fear-mongering of deep squats on knee health started back in the 1950s-60s. Dr. Karl Klein was responsible for this. His theory was that deep squats were the leading cause of the increase in knee injuries in American football players. Therefore he promoted squatting to only parallel out of fear that deep squats stretch the ligaments in your knees. But in fact, the ACL and PCL are exposed to the most tension when squatting to or above parallel. But the lower you squat, the less force the ligaments are exposed to!

Lastly, squatting with an arched back under load is dangerous to your lower back. Also, if we do the opposite and go into excessive flexion, this is not ideal. We need to find that middle ground which is commonly referred to as a neutral spine. The way that we maintain a neutral spine during a squat is by bracing your core correctly. Your core muscles surround your spine and when they are recruited properly, they will lock your spine into a neutral position. To brace properly, you first need to tuck your hips under your ribcage so that they are level. After that, take a big deep breath into your stomach (not your chest), lock that breath down, and brace like you’re going to get punched in the stomach. The goal is to maintain this brace and positioning throughout the entirety of the rep. This will allow you to be stable and have proper mechanics during your squats. Just remember, a long core is a weak core.

Proper Squat Mechanics:

When figuring out the proper squat mechanics for an individual we need to take into account their hip anatomy (discussed above), femur length, mobility and stability limitations, and their training goals. But, there are a few key things that everyone needs to have. This comes down to maintaining a tripod foot, braced core, and keeping your shoulder or barbell over your center of mass (mid-foot). Let’s take a look at all of this in action and go over the different phases of the exercise.

• Start position: The start position for every exercise you do is everything. If this is off, all the reps following will be out of whack. The first thing to do is get your foot in a tripod position. The way to do this is to think about grabbing the floor with your feet and rotating your foot externally lightly. This will distribute your weight evenly across the three points discussed above. Next is to brace your core. Remember, get your hips level, breathe into your stomach, and lock that breath down. This will get your spine into a safe strong position.
• Eccentric: When starting the eccentric, you want to start by pushing your hips back slightly. Then descend into a deep squat or only going as low as your mobility will allow you to go. Everyone should be able to get at least their hip joint below the knee joint (breaking parallel) unless their mobility won’t let them or there are some major joint issues. You must also maintain a stable foot and braced core on the descent. This will assist you in keeping your knees in line with your second and third toe (avoiding knee valgus) and your shoulder or the barbell over the midline of your foot.  
• Concentric: Lastly, on the concentric, you want to think about raising your chest and hips at the same rate. If your hips win this race, you will dump forward and turn the squat into a good morning, and if your chest wins, you will arch your back losing your braced core. A small degree of knee valgus is normal on the ascent as long as you don’t lose your tripod foot. This is known as the adductor twitch. While your goal should be to avoid knee valgus as much as possible, a small amount isn’t bad.

Conclusion: 

Stay tuned for part two of this post to learn what squat variation is best for you based on your goals. We will analyze how the mechanics are different for a front-loaded squat, high bar squat, and low bar squat.

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

There is nothing political about this post. However, since the new administration is discussing making a change I thought you’d like to know…

Every year, we face that biannual ritual of adjusting our clocks. For many of us, it’s an inconvenience; for others, it’s a disruption. But have you ever wondered why we even do it? And more importantly, how it affects our health?

Let’s dive into the history and the surprising health implications of daylight savings time (DST).

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The Origins of Daylight Savings Time

Daylight savings time wasn’t invented to mess with your sleep—though it might feel that way. The idea was first proposed by Benjamin Franklin in 1784. Franklin suggested that adjusting sleep schedules could save on candles and make better use of natural daylight. His proposal was more satire than serious policy, but it planted a seed.

The modern version of DST was introduced in the early 20th century. Germany was the first country to adopt it in 1916 during World War I to conserve fuel by reducing the need for artificial lighting. The United States followed suit in 1918. After several decades of experimentation, it became standardized with the Uniform Time Act of 1966. While the rationale has shifted over time, the concept of saving energy remained a primary argument.

But does DST actually save energy? Studies suggest the impact is minimal. While there might be less electricity used for lighting, increased heating or air conditioning needs can offset any savings. So if energy savings aren’t significant, why do we continue this twice-a-year ritual?

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The Health Costs of Changing the Clocks

While the original intent might have been economic, the unintended consequences of DST have turned out to be personal. Adjusting the clocks disrupts our natural circadian rhythms, the internal biological processes that regulate sleep, mood, and overall health.

Here are some of the health issues linked to daylight savings time:

1. Sleep Disruption: Even a one-hour shift can throw off your sleep schedule. Losing an hour in the spring is particularly rough, leading to shorter sleep and more groggy mornings.
2. Heart Health: Studies have shown an increase in heart attacks in the days following the springtime change. The stress of sleep deprivation and disruption to circadian rhythms are likely contributors.
3. Mental Health: The clock change has been linked to an uptick in depressive episodes. The loss of evening light during the fall transition can contribute to seasonal affective disorder (SAD), a type of depression triggered by reduced sunlight exposure.
4. Increased Accidents: The darker mornings and grogginess caused by the clock change lead to more car accidents and workplace injuries in the days after DST begins.
5. Productivity Loss: Sleep-deprived employees are less productive, and the transition period sees a notable dip in workplace efficiency.

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Should We Abolish Daylight Savings Time?

In recent years, the debate around DST has heated up. Many argue it’s an outdated practice with more drawbacks than benefits. Some states and countries have even opted out of DST altogether. For example, Hawaii and most of Arizona do not observe it.

Health experts advocate for adopting permanent standard time instead of bouncing between time changes. Standard time aligns more closely with our natural circadian rhythms, which would reduce the health risks associated with the twice-yearly shifts.

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How to Cope with the Transition

If abolishing DST isn’t happening anytime soon, here are a few tips to make the adjustment easier on your body:

1. Gradual Adjustments: A few days before the time change, start going to bed 15 minutes earlier (or later, depending on the season).
2. Prioritize Sleep: Aim for a consistent sleep schedule and ensure you’re getting 7-9 hours of sleep per night.
3. Expose Yourself to Light: Natural light helps regulate your internal clock. Get outside in the morning after the time change to help your body adjust.
4. Limit Screen Time: Blue light from screens can interfere with melatonin production. Avoid electronics an hour before bed.
5. Stay Active: Exercise can improve sleep quality and help your body adapt to the time change more smoothly.

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Final Thoughts

Daylight savings time might have made sense during a time of wartime conservation and candlelit evenings, but its relevance today is questionable at best. As research continues to highlight its negative health impacts, the push to move away from it grows stronger.

In the meantime, being proactive about your sleep and daily habits can help mitigate the disruption—and make that extra hour of daylight feel like a little less of a trade-off.

What are your thoughts on daylight savings time? Do you love the longer evenings in summer or dread the clock changes?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer

Introduction

Do your feet hurt at the end of the day? What if I told you this is caused by your shoes and not spending more time being barefoot?In this post, we will review the foot issues caused by the design of our current footwear and what we can do to correct it.

Problems With Our Current Shoe Brands

            At some point in our lives, we have bought shoes based on fashion, not function. With this approach, there are now more foot issues than ever. These include plantar fasciitis (inflammation of the plantar fascia causing heel pain), bunions (a deformed big toe that faces inward), and hammertoes (joint of the second toe pulled upwards). These issues are the result of the current structure of shoes. First, current shoes have a very narrow toe box. This smashes the toes together not allowing them to space out causing bunions and hammertoes. Second, the midsole is curved in a U shape causing the toes and heel not to be level. This places extra stress on the plantar fascia causing it to become inflamed.  Lastly, most of these shoes have an artificial arch. With the artificial arch, the muscles that control the arch of your foot no longer have to work. This structure of shoes causes our feet to become weak and unstable leading to, not only foot issues but ankle, knee, hip, and lower back problems

Why Buy Barefoot Shoes?

            First, let’s visit the structure of a barefoot shoe. Barefoot shoes are designed to be shaped to the anatomy of your foot. This includes having a wide-toe box, zero drop (heels and toes are level), flexibility in all directions, no arch support, and thin soles (3-10mm thick). This design will allow your toes to spread out and all the muscles in your feet to do the work. This will assist in correcting plantar fasciitis, bunions, and hammertoes. The only thing better than wearing barefoot shoes is being barefoot. 

How to Adapt to Wearing Bearfoot Shoes

The first week or so of wearing barefoot shoes can be uncomfortable if you are not used to them. However, there are a couple of steps to ease into them. The first step is to spend more time than you currently do barefoot. Next, start with a thicker-soled barefoot shoe so you have more support. After you adapt to this and they become comfortable, you can make the switch to a more minimalist one.     

Barefoot and Barefoot Shoes Working out

            At The Bar and Plate, our members work out stocking feet or in barefoot shoes. This allows them to be more balanced throughout their workout. If you are to wear a regular running shoe when working out the design (U-shaped and narrow toe box) will cause you to have uneven distribution of weight across the foot. Being barefoot allows you to distribute weight across your foot evenly. When doing exercises like the squat or deadlift, for example, this is vital so you can focus on the correct form of the exercise without adjusting for the unrealistic balance forced by your shoes.

What Now?

            There are plenty of barefoot shoes but The Bar and Plate recommends Xero Shoes. This brand has the most diverse selection of running shoes, boots (winter and hiking), sandals, water, and training shoes! While getting your feet into a pair of barefoot shoes is a great first step, correcting the feet issues listed above is just the start. You will also need corrective exercises to complete this intervention. To find what corrective exercises you need, click the link below for more information.

TheBarAndPlate.fit

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent years, interest in natural and functional foods has surged, especially in the context of managing blood sugar levels and supporting metabolic health. Among the many options gaining attention is allulose, a rare sugar with some intriguing health benefits. While it is commonly promoted as a low-calorie sweetener, emerging research suggests that allulose may also act as a mild GLP-1 agonist. But can allulose truly serve as a standalone tool to stimulate GLP-1 and support metabolic health? Let’s dive in.

What is GLP-1 and Why Does It Matter?

GLP-1, or glucagon-like peptide-1, is a hormone released by the gut in response to food intake. It plays a crucial role in regulating blood sugar levels, enhancing insulin secretion, and promoting satiety. Pharmaceutical GLP-1 receptor agonists, like semaglutide and liraglutide, are commonly prescribed for managing type 2 diabetes and obesity because of their ability to:

• Lower blood sugar levels.
• Suppress appetite and promote weight loss.
• Delay gastric emptying.

These drugs mimic the action of naturally occurring GLP-1, offering powerful benefits for metabolic health albeit with some side effects that are…scary.

How Does Allulose Work?

Allulose (D-psicose) is a “rare sugar” found in small amounts in foods like figs, raisins, and maple syrup. It is approximately 70% as sweet as table sugar but provides just 0.2-0.4 calories per gram, making it an attractive alternative for those managing their calorie intake.

Beyond its sweetness, allulose has unique physiological effects:

1. Blood Sugar Regulation: Allulose has been shown to reduce postprandial (after-meal) blood glucose levels. This is partly due to its ability to inhibit carbohydrate absorption in the intestine and enhance glucose uptake into muscle cells.
2. Potential GLP-1 Stimulation: Emerging studies suggest that allulose can increase the secretion of GLP-1, although the mechanism isn’t fully understood. It’s hypothesized that allulose interacts with certain receptors in the gut lining, signaling the release of GLP-1.
3. Improved Insulin Sensitivity: Allulose may improve insulin sensitivity over time, reducing the risk of insulin resistance and metabolic syndrome.

Can Allulose Alone Act as a GLP-1 Agonist?

While allulose has shown promise in stimulating GLP-1, it is important to manage expectations. Here’s what the current evidence suggests:

• Mild Effects: Allulose’s ability to increase GLP-1 secretion is relatively mild compared to pharmaceutical GLP-1 agonists. It may offer support for metabolic health, but it is unlikely to deliver the dramatic results seen with medications like semaglutide.
• Synergistic Potential: Allulose could be more effective when combined with other dietary strategies, such as fermented foods, which also promote GLP-1 secretion and gut health.
• Practical Use: Incorporating allulose into your diet as a sugar substitute can provide incremental benefits. For instance, using allulose in place of regular sugar may not only reduce calorie intake but also help modulate blood sugar levels and mildly enhance GLP-1 activity.

How to Use Allulose in Your Diet

If you’re curious about trying allulose, here are a few tips:

1. Sweeten Mindfully: Replace sugar with allulose in coffee, tea, or baking. It behaves similarly to sugar in recipes, caramelizes well, and has no bitter aftertaste.
2. Before A Meal: A warm drink sweetened with 5 grams of Allulose before meals is an interesting place to start and may further support GLP-1 secretion and enhance the metabolic benefits of Allulose (reduced blood glucose levels and craving suppression).
3. Start Slowly: Some people may experience mild gastrointestinal discomfort when consuming large amounts of allulose. Start with small amounts and gradually increase your intake as tolerated.
4. Combine with Protein: Protein-rich meals can naturally stimulate GLP-1 and work synergistically with allulose for better blood sugar regulation.

Who Can Benefit from Allulose?

• People with Type 2 Diabetes: Allulose can help reduce postprandial glucose spikes and improve overall glycemic control.
• Those Managing Weight: By enhancing satiety and reducing calorie intake, allulose may support weight management efforts.
• Health Enthusiasts: If you’re looking for a functional sweetener that goes beyond taste, allulose offers metabolic perks.

Conclusion: Allulose as Part of a Bigger Picture

While allulose shows potential as a mild GLP-1 agonist, it is best viewed as a supportive tool rather than a standalone solution. Its ability to regulate blood sugar, improve insulin sensitivity, and promote satiety makes it a valuable addition to a healthy diet. However, combining allulose with other lifestyle strategies—like a high-protein diet, regular exercise, and stress management—will yield the most significant benefits.

As research continues, allulose’s role in metabolic health may expand. For now, it’s a promising natural sweetener with benefits that extend far beyond its low-calorie profile.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Living your best life with a neurological disease can feel like running a marathon with a backpack full of bricks. But here’s the secret: it’s not about pretending the backpack isn’t there. It’s about learning how to carry it with strength, grace, and sometimes even a sense of humor. Let’s talk about thriving, not just surviving, when life hands you a neurological curveball.

First Things First: Redefine “Thriving”

Thriving isn’t about doing it all or being perfect. It’s about finding what makes you feel alive and leaning into it. Maybe it’s as simple as getting outside for some fresh air every day or connecting with a community that understands your journey. The goalposts might shift, and that’s okay. Success is a moving target, and that’s true for everyone—diagnosis or not.

Mindset Matters: Be the CEO of Your Health

When you have a neurological disease, managing your health can feel like a full-time job. The key is to think of yourself as the CEO of your well-being. That means:

• Building a strong team: Your doctors, therapists, family, and friends are your board of directors. Choose people who respect your goals and listen to your needs.
• Setting boundaries: Learn to say no to things that drain your energy. Your health comes first, no guilt required.
• Investing in self-care: From prioritizing sleep to eating brain-healthy foods (hello, leafy greens and omega-3s!), small daily actions add up.

Movement: Your Superpower

Physical activity isn’t just good for your body; it’s medicine for your brain. Tailor it to your abilities—a walk around the block or resistance training. The goal isn’t to become a triathlete (unless you want to!), but to move in ways that feel good and help you stay strong.

Nutrition: Feed Your Brain

Your brain loves consistency and quality fuel. Stick to whole, minimally processed foods that support cognitive function and reduce inflammation. Think:

• Healthy fats: Avocados, nuts, olive oil, animal fats
• Powerful proteins: Beef, fish, and offal
• Complex carbs: Leafy and root vegetables
• Hydration: Never underestimate the power of water and electrolytes for your energy and focus

If your condition makes eating or digestion tricky, consult a Health Coach to find what works best for you.

The Power of Connection

Isolation can be one of the toughest parts of living with a neurological disease, but it doesn’t have to be. Whether it’s joining a support group, reconnecting with an old friend, or even engaging in online communities, connection can bring a sense of purpose and belonging. Don’t underestimate the power of sharing your story and hearing others’—you’re not alone in this.

The Art of Resting (Without Guilt)

Listen, rest isn’t just about doing nothing. It’s about recharging. Schedule downtime like you would a meeting or an appointment. Learn to differentiate between productive rest (naps, meditating, reading) and mindless distractions that leave you feeling more drained.

Celebrate the Wins—Big and Small

Did you make it through the day without losing your cool? High five. Found a new recipe that’s easy on your system and tastes great? Victory. Learned something new about your condition that empowers you? That’s thriving. Celebrate every step forward, no matter how small it might seem.

Keep Learning and Adapting

Neurological diseases often come with uncertainty. That’s why curiosity is your best friend. Stay open to new treatments, tools, and strategies. Advocate for yourself, ask questions, and don’t be afraid to seek second opinions if something doesn’t feel right.

Final Thoughts: You’ve Got This

Thriving with a neurological disease isn’t about denying the hard stuff—it’s about finding your way through it. It’s about resilience, creativity, and the willingness to adapt. Some days will be harder than others, but each day is a chance to write your own definition of thriving. Remember, you’re not your diagnosis. You’re a whole person, capable of strength, joy, and so much more.

If you or someone you care about has been diagnosed with a neurological disease contact me to chat or for help in building a plan, there is no obligation. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent years, the carnivore diet has gained popularity as a radical departure from conventional dietary recommendations, advocating for the consumption of exclusively animal-based foods while eliminating all plant foods. Proponents of the carnivore diet argue that it reflects a more natural and ancestrally appropriate way of eating for humans. In this chapter, we’ll examine the evidence and arguments supporting the carnivore diet as a more normal human diet.

Evolutionary Perspective

1. Hunter-Gatherer Ancestry: Throughout most of human evolution, our ancestors were hunter-gatherers who subsisted primarily on animal foods such as meat, fish, and organs, supplemented with seasonal fruits, vegetables, nuts, and seeds. The advent of agriculture and the widespread consumption of grains and processed foods are relatively recent developments in human history, which proponents of the carnivore diet argue are not well-suited to our genetic makeup.
2. Nutrient Density: Animal foods are inherently rich in essential nutrients like protein, vitamins, minerals, and healthy fats, which are vital for human health and survival. By focusing on nutrient-dense animal foods, the carnivore diet provides a concentrated source of bioavailable nutrients without the potential anti-nutrients and toxins found in certain plant foods.

Anthropological Evidence

1. Traditional Diets: Many indigenous cultures around the world have thrived on animal-based diets for generations, demonstrating that such diets can support robust health and longevity when properly balanced and sourced from high-quality, pasture-raised animals. Examples include the Inuit of the Arctic, the Maasai of East Africa, and the Mongolian nomads of the steppes.
2. Adaptation to Animal Foods: Humans have evolved physiological adaptations to efficiently digest and metabolize animal foods, including a highly acidic stomach environment, short digestive tract, and specialized enzymes for breaking down proteins and fats. These adaptations suggest that animal foods have played a significant role in human dietary evolution and are well-suited to our biological makeup.

Health Benefits

1. Improved Nutrient Absorption: Animal foods contain heme iron, which is more easily absorbed by the body than non-heme iron found in plant foods. Additionally, animal-based sources of vitamins like A, D, and K2 are more bioavailable and readily utilized by the body compared to plant-based sources.
2. Reduced Inflammation: By eliminating potentially inflammatory plant foods like grains, legumes, and nightshades, the carnivore diet may help reduce systemic inflammation and alleviate symptoms of autoimmune conditions, digestive disorders, and other chronic health conditions.

Criticisms and Considerations

1. Nutrient Adequacy: Critics of the carnivore diet argue that it may lack certain essential nutrients like fiber, antioxidants, and phytonutrients found in plant foods, which play important roles in digestive health, immune function, and disease prevention. However, proponents counter that animal-based sources of nutrients are sufficient to meet human nutritional needs when consumed in appropriate quantities and variety.
2. Long-Term Sustainability: There are concerns about the long-term sustainability and environmental impact of a diet based solely on animal foods, particularly given the resource-intensive nature of animal agriculture and the ethical considerations surrounding animal welfare and conservation. However, advocates of the carnivore diet argue for regenerative agricultural practices and sustainable sourcing of animal products to mitigate these concerns.

Conclusion

While the carnivore diet may seem extreme or unconventional compared to mainstream dietary recommendations, proponents argue that it reflects a more natural and ancestrally appropriate way of eating for humans. By focusing on nutrient-dense animal foods and eliminating potentially inflammatory plant foods, the carnivore diet may offer health benefits for some individuals, particularly those with specific health conditions or metabolic issues. However, it’s essential to consider individual differences, nutritional adequacy, and long-term sustainability when evaluating the suitability of any dietary approach. As with any dietary regimen, it’s advisable to consult with a healthcare professional or nutrition expert to ensure that your dietary choices align with your individual needs, preferences, and health goals.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer

Introduction: 

At The Bar and Plate, a majority of our members are middle-aged or older. With our member’s programs, we place a big emphasis on spending time on the floor and working them from the ground up. This is a lost skill in our current society since we spend tons of time sitting. Nobody crawls, rolls, or kneels past the age of 3 anymore. Now this makes playing with your kids nearly impossible and painful, and getting that remote from underneath your couch isn’t as easy as it used to be. 

Developmental Process:

The first important point to visit here is the developmental process. The developmental process is the same process you went through as a baby that led you to walking. You started by being on your back (supported posture), to be able to roll onto your stomach, to crawling (suspended posture), kneeling (stacked posture), and then eventually standing. These are known as the four postures. Each posture requires more motor control (stability) than the last. This is because there is more load/demand on your spine.

As stated above, we strongly emphasize this concept in our corrective exercises and warm-up programming. This is important because they regain the skill and motor control of being on the floor, improving their standing posture and walking. For example, if we have an individual who is very unstable and falls often, they will find rolling from back to stomach, being on all fours (quadruped), and kneeling to all be difficult. Therefore, all of those postures should be trained to reduce the risk of falls. Another benefit of training these postures is the individual regains the confidence to get to the floor and up. It’s no longer a daunting task when it’s needed in their everyday life.

On top of improving your movement quality, doing weight-bearing activities, such as resistance training, is necessary. Resistance training will help improve bone density and increase muscle mass, regardless of age. So in the case of a fall, having a higher bone density means you have a decreased chance of fracturing a bone. We can also slow down the aging process, mainly slowed metabolism by increasing your muscle mass. This is because muscle is the most metabolically active tissue in your body. These qualities will also allow you to be more independent as you age. So getting to and off the floor, couch, toilet, and moving up and down the stairs will remain easy. Lastly, your psychological well-being will be impacted indirectly and positively.

So What’s Next:

There is an increased mortality rate of elderly people when they fall compared to the ones that don’t. On top of that, statistically 78% of 100,000 adults over 65 have fatal falls. By relearning basic stability, motor control, and balance you reset that clock. It was not the fall that killed them it was the lack of prevention by having the process listed above in place. Don’t use your age as an excuse, the best time to start is now. Let’s get ahead of this and live a healthy independent life! Click the link below to start your journey to an independent life:

Thebarandplate.fit/contact

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Cold water immersion, a practice as invigorating as it is ancient, has surged in popularity thanks to its array of potential health benefits. From legendary ice swimmers to modern-day wellness enthusiasts, people around the globe are diving into the rejuvenating embrace of cold water. This post will explore the fascinating benefits of this chilling practice and provide guidance on how to incorporate it into your routine safely and effectively.

Unpacking the Benefits

1. Enhanced Mental Well-being: Immersing yourself in cold water can trigger a flood of mood-boosting neurotransmitters, which helps combat stress and can elevate your mood. The shock of cold water also enhances endorphin release, often referred to as the body’s natural painkillers, providing a euphoric and invigorating post-swim feeling.

2. Improved Circulation: The cold exposure helps to stimulate blood flow, as the body works harder to maintain its core temperature. This increase in circulation can contribute to better heart health and skin vitality, promoting a natural glow and healthier appearance.

3. Boosted Immune System: Regular cold-water immersion has been linked to an increase in white blood cell count. This immune system boost is attributed to the body being forced to react to changing conditions, ultimately strengthening your body’s defense mechanisms against pathogens.

4. Enhanced Recovery from Physical Exercise: Athletes have long used ice baths to reduce muscle soreness and speed up recovery after intense workouts. The cold water helps to decrease inflammation and flush out lactic acid, allowing for quicker recuperation and readiness for the next training session.

How to Dive In Safely

Start Slow: If you’re new to cold water immersion, it’s crucial to start gradually. Begin with short exposures and use lukewarm water, gradually lowering the temperature over time as your body adapts.

Stay Informed: Understanding the signs of hypothermia and other cold-related health risks is vital. Shivering, numbness, and a rapid heartbeat are signs that it’s time to get out and warm up.

Listen to Your Body: Everyone’s tolerance to cold is different. Pay attention to how your body feels during and after the immersion and adjust your practice accordingly.

Warm Up Post-Immersion: After exiting the cold water, focus on warming up gradually. Gentle physical activity, warm clothing, and consuming warm fluids can help restore your body’s normal temperature.

How I do it: I start with my normal shower routine. At the end I gradually (not slowly) adjust the temperature to its lowest level and rinse off until I begin to shiver.

Consult a Professional: If you have health concerns or conditions, it’s wise to consult with a healthcare provider before starting any form of cold-water immersion therapy.

Making the Most of Your Cold-Water Journey

Incorporating cold water immersion into your routine can be a thrilling and beneficial experience. Whether you’re taking an icy plunge, enjoying a cold shower, or participating in a polar bear swim, the key is to embrace the challenge mindfully and safely. Remember, the goal is invigoration, not endangerment. With each dip, you’re not just braving the cold; you’re unlocking a cascade of health benefits that can invigorate your body, sharpen your mind, and refresh your spirit. So, why not take the plunge and see where these chilling waters can take you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s get real for a minute—modern life is convenient, but it’s also exhausting. Between work, family, and a never-ending to-do list, it’s easy to feel like you’re running on empty. And for women over 40, the effects of poor diet and stress can start to hit hard: fatigue, weight gain, and a general lack of vitality.

But here’s the good news: a shift to an ancestral way of eating—like the Paleo or Primal diet—can be a game changer for energy and longevity.

Why It Works

The concept behind the Ancestral way of eating is pretty simple: Eat like our ancestors. They didn’t have access to processed foods, sugar-laden snacks, or the endless stream of refined carbohydrates we see today. Instead, they thrived on a diet rich in whole foods—meat, fish, vegetables, fruits, and healthy fats. These foods are nutrient-dense, anti-inflammatory, and, most importantly, aligned with what our bodies are designed to handle.

When you switch to an Ancestral diet, you strip out the junk that drags you down (refined carbs, industrial oils, processed foods) and replace it with food that fuels you properly. This is where the magic happens.

How It Helps Women Over 40 Thrive

1. Regulating Hormones

For women over 40, hormone fluctuations are a major player in energy levels, weight gain, and mood swings. Ancestral diets emphasize foods rich in healthy fats—like avocados, olive oil, and grass-fed meats—which are crucial for hormone production and balance. These fats help regulate insulin, cortisol, and even estrogen levels, reducing the hormonal chaos that can make this stage of life tough.

2. Better Blood Sugar Control

As we age, our bodies become less efficient at managing blood sugar, leading to energy crashes, cravings, and, over time, metabolic issues like insulin resistance. The high protein, healthy fat, and fiber-rich focus of Ancestral diets helps stabilize blood sugar levels, keeping energy consistent throughout the day. No more mid-afternoon slumps!

3. Reducing Inflammation

Chronic inflammation is a major contributor to aging and many of the diseases that come with it, from arthritis to heart disease. Processed foods, sugars, and unhealthy fats are pro-inflammatory, while the whole, unprocessed foods of Ancestral diets are anti-inflammatory. Think omega-3-rich salmon, leafy greens, and antioxidant-packed berries—foods that fight inflammation and support joint health, mental clarity, and overall vitality.

4. Preserving Muscle Mass

Muscle loss (sarcopenia) is a common issue for women as they age, and it’s not just about looking toned—losing muscle affects metabolism, bone density, and balance. An Ancestral diet prioritizes high-quality protein sources like grass-fed beef, free-range eggs, and wild-caught fish. This, combined with strength training, can help preserve muscle mass, support fat loss, and keep metabolism humming.

5. Gut Health & Digestion

Let’s talk about the gut—where so much of our health starts. Over time, poor dietary choices can lead to gut issues like bloating, indigestion, and leaky gut syndrome, which impacts nutrient absorption and immune function. By eliminating gut irritants like grains, legumes, and processed foods, the Ancestral approach gives your gut a break, allowing it to heal and function properly. This can mean less bloating, more energy, and a stronger immune system.

The Real-Life Results

I’ve seen it countless times in my coaching: women over 40 switching to an Ancestral diet not only lose weight but regain a level of energy they haven’t felt in years. They’re less fatigued, feel mentally sharper, and are able to manage stress more effectively. It’s about thriving, not just surviving—and this ancestral approach delivers.

How to Get Started

Shifting to an Ancestral diet doesn’t have to be overwhelming. Start by cutting out processed foods, refined sugars, and vegetable oils. Focus on high-quality proteins, plenty of vegetables, and healthy fats. Drink lots of water and don’t be afraid to experiment with new recipes (there’s a lot more to Ancestral eating than just grilled chicken and broccoli).

The best part? Unlike restrictive diets that leave you counting calories or feeling deprived, the Ancestral way of eating are designed to nourish you fully and naturally. You’re not just eating to survive; you’re eating to thrive.

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If you’re ready to take control of your health and fuel your body in a way that supports energy and longevity, consider giving the Ancestral diet a try. Your body will thank you, and the best part is—you’ll feel the difference.

Let’s embrace the wisdom of our ancestors and reclaim the vitality we deserve!

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s have a real talk about the gym and one of the most misunderstood principles: Progressive Overload. You know the drill: lift more weight, get stronger, make gains. It sounds simple, right? But there’s a hidden trap here, and I see it all too often—people stacking more weight on the bar while cutting corners on range of motion. And let me tell you, that’s not really progressive overload. That’s progressive ego lift.

Here’s the deal: the principle of progressive overload means gradually increasing the demands on your muscles. It could mean more weight, sure. But it could also mean more reps, more sets, less rest, better form—or, crucially, a fuller range of motion. Adding weight to the bar but decreasing your range is a sneaky trick your brain plays on you. It feels like you’re getting stronger because the numbers are going up, but you’re actually just changing the exercise.

Take a squat, for instance. Say you’ve been hitting perfect, deep reps at 100 pounds. You feel strong, so next week you load up 110—but now you’re only going halfway down. Sure, it’s heavier. But did your muscles get a better workout? Are you demanding more of your quads, glutes, and core, or just bypassing the hardest part of the movement? Spoiler alert: it’s the latter.

Progressive overload is about quality, not just quantity. When you cut the range of motion, you’re changing the exercise itself. You’re no longer asking your muscles to do more work in the same movement pattern. Instead, you’re doing less work with a more limited movement. It’s like saying you’re running more miles when really you just shortened the track.

The real strength—the kind that helps you move better, lift better, and feel better—comes from putting your muscles through the full challenge. When you increase the weight and still hit those deep squats, those full presses, or those complete pull-ups, that’s when the magic happens. That’s when you know you’re truly progressing.

Next time you’re in the gym, check your form before you check your pride. Lighter weight with a full range of motion will serve your progress far better than heavier weight with half reps. Build the strength that lasts—the kind that’s built on solid foundations, not shortcuts.

So, what do you think? Have you caught yourself falling into the heavy-weight, half-rep trap before? Progress is about moving forward, not just lifting heavier numbers.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com