Low calorie meals for weight loss as well as just the term “low calorie” as a dietary concept emerged in the early 20th century, while gaining more traction in the mid 20th century. As the growing awareness of the health risks associated with obesity and poor dietary habits grew, marketing and consumer preferences also adapted. Food manufacturers began producing and marketing low calorie breakfast, low calorie dinner and low calorie dessert food products to meet this demand. Since then, the idea of consuming low-calorie foods and beverages has remained a central aspect of many weight loss and diet plans.
History can be often seen as the best teacher when it comes to learning from our own mistakes. In the context of weight loss and obesity, especially in the United States, it is very clear that we haven’t gained any wisdom. The prevalence of obesity has been steadily increasing especially in the United States since 1960, therefore we need to start questioning whether the attempt to reduce caloric intake is accounting for enough variables to keep people from over consuming. Consuming low calorie meals for weight loss is a fundamental principle that directs much of public health policy and although intuitively it makes sense, the reality is much more complex.
Albert Einstein once said, “insanity is doing the same thing over and over again expecting different results.” Therefore, counting calories through the consumption of low calorie food is clearly not working for Americans. This article will dive deeper into the underlying variables as to why this way of thinking is very short-sided and not a long term solution. We will also provide alternative solutions to this problem.
The utilization of myplate calorie counter or other apps of this kind have been created to help people organize and understand how much they are consuming. Although it can be useful in tracking how much you consume, the quality of what you consume matters more. And what matters more than the quality of what you consume is how well you can control and move your body in space. Dr. Roger Sperry was the 1981 Nobel Prize winner for brain research and concluded that “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” This means that no matter how well you eat or how perfect you count calories, your biomechanics are going to dictate how much of those nutrients your brain actually absorbs, therefore affecting what hormones the brain ends up releasing.
This is why we often see people who follow certain diets, initially lose weight but always end up gaining it back. Since no biomechanical changes haven’t happened, the release of cortisol due to physiological stress is still dysregulated. The build up of cortisol ends up compounding in the body due to chronic stress and now let's add a caloric deficit on top of that, which leads to hormonal changes that stimulate appetite, it's no wonder people are having a difficult time maintaining a healthy weight. Without accounting for the root problem first, which is how you move, no low calorie food you eat will matter.
We often see professional athletes talking about how they aren’t the best exemplars when it comes to diet. Seattle Seahawks wide receiver D.K Metcalf is 6 foot 4 and 235 pounds of solid muscle. In an interview he mentions that his daily food intake consists of “coffee, three bags of candy and one meal”. It seems athletes like Metcalf are not worried about consuming low calorie food for the most part, yet still perform at the highest level in athletics. This is because they have a baseline control of their body that allows them to perform at extremely high levels regardless of what they put in their body. Now, would they perform and recover better if they consumed foods that were more nutrient dense, probably. Yet the impact on performance is much more dependent on how well they actually move.
As mentioned before, using things like my plate calorie counter or a recipe calorie calculator can be beneficial for tracking how much you are consuming. This coupled with understanding your basal metabolic rate (BMR) is a good start to understanding how much to consume. By creating a modest calorie deficit (typically 500-750 calories per day), you can aim for gradual and sustainable weight loss over time.
Things start to get tricky for most people when they start working out and rely on eating low calorie breakfast cereals and fast foods for their fuel. This is because even though people might be consuming at a calorie deficit, they are unable to account for the stress put on the fascia and organs from the lack of nutrient dense food and improper movement. Now although most will find short term results following the calorie/calorie out approach, it is usually coupled with some sort of stimulant abuse along the way to compensate for a highly stressed system. A common one is caffeine, as in the United States surveys indicate that over 80% of adults consume caffeine daily.
Simply put, this is why most people cannot maintain a healthy calorie deficit in the first place. Their hormones are constantly getting spiked and dropped throughout this process and what eventually happens is the regaining of the weight they lost a year ago since they are unable to stick to the caloric deficit. Additionally, If grains and seed oils are a part of their diet, inflammation inevitably builds up in the joints causing further need to cope with food or stimulants.
A recent study conducted in 2017 stated that “psychologists interested in reducing obesity should consider altering their approach. Why is a reduction in calorie intake recommended when a lower energy intake leads to hormonal changes that stimulate appetite (Lean & Malkova, 2016), reduces metabolic rate (Dulloo & Jacquet, 1998), and stimulates the consumption of more calorific foods (Benton, 2005)? Although it may appear to be common sense to suggest that eating less will reduce the risk of putting on weight, this may not be the optimal approach.”
Meaning that there are already hormonal changes going on when you start eating less. Coupled with the hormonal changes from caffeine and other drugs, along with the joint stress from poor movement mechanics, it's no wonder people fail at losing weight and sustaining a healthy metabolism. Clearly just consuming low calorie food and exercising is not the optimal approach and will not account for all the variables needed to actually lose weight and increase your metabolism.
To a certain degree we do need to make peace with eating less and in order to do so, the body has to move really well and needs nutrient dense food. In that order specifically because if you move poorly, your body will not be able to utilize the nutrients you give it, no matter how well you eat. Imagine trying to drive your car with square tires. Even if you give it the best gasoline, it will still be inefficient in getting from point A to point B.
Swapping your square tires for round ones is exactly what Functional Patterns does for your body. More importantly the transition is done in a sustainable and pain free way. The goal is to reduce the amount of unnecessary stress on the body so you can actually maintain a calorie deficit without feeling like it's a struggle. By respecting our biological blueprint and training in relation to the FP first four (standing, walking, running, throwing), this allows us to fatigue chains of muscles and gives us the ability to start restoring the elastic properties in our fascia. This in turn starts to help regulate your hormones the better you start moving and magically cravings start to diminish. Over time people are able to overcome their addiction to stimulants because they are moving better. Constantly stressing about having low calorie meals for weight loss starts becoming a thing of the past as you naturally just start eating less because your core is functioning better.
In conclusion, we want to make the weight loss journey as low maintenance as possible. By simply addressing our poor movement patterns through Functional Patterns protocols and techniques, we are tapping into the root problem that is affecting millions of people. The consumption of low calorie food is not more important than understanding how to move correctly. Low calorie meals for weight loss will only go so far if you cannot account for your poor biomechanics. More functional behavioral patterns start to follow once fundamental movement patterns are addressed. This approach to sustainable weight loss makes it clear why just counting calories on its own doesn't have the long term effects it is intended to have. To get started on the journey to sustainable weight loss, check out the Functional Patterns 10 week online program.
1.) Hannah Ritchie and Max Roser (2017) - “Obesity” Published online at OurWorldInData.org. Retrieved from: 'https://ourworldindata.org/obesity' [Online Resource]
2.) Benton, D., & Young, H. A. (2017). Reducing Calorie Intake May Not Help You Lose Body Weight. Perspectives on Psychological Science, 12(5), 703-714. https://doi.org/10.1177/1745691617690878
]]>Like most topics related to health and exercise, the subject of injury prevention is vast. Functional Patterns (FP) provides a progressive and eye-opening perspective on this topic. The current mainstream methods of injury prevention often overlook the holistic needs of the body, focusing instead on isolated interventions. In doing so, they fail to address the important variables that are fundamental to human health – such as biomechanics and lifestyle behaviours from an evolutionary standpoint. This leaves a gaping hole in the efficacy of these approaches as it relates to providing comprehensive solutions towards injury prevention, but also health more broadly.
In this article, we challenge the status quo of injury prevention in exercise and fitness. We illustrate how FP doesn’t provide mere surface-level solutions, but rather how it explores a holistic approach that nurtures biomechanical optimization, fosters systemic resilience, and cultivates vitality from the roots up. We offer a paradigm shift not only in how we conceptualize injury prevention but also what constitutes injury itself. By reframing our approach to injury prevention and embracing the principles of FP, we endeavour to empower individuals to reclaim agency over their health and wellbeing amidst a myriad of factors in our lifestyles that are constantly opposing our physiology.
Conventional methods of injury prevention generally boil down to an abstract equation of stretching what’s tight and strengthening what’s weak.
This approach fails to recognise how interconnected systems in the body allow us to move. It fails to consider how biomechanical imbalances contribute to injury and can even exacerbate existing issues. For example, instead of questioning why a muscle may be weak or tight in the first place and then addressing the factors leading to these issues, traditional approaches simply aim to treat the symptom of weakness or tightness. In a way, these are the victims of a bigger villain at large which essentially equates to kicking the proverbial can down the road. That is to say, that without addressing the root, precipitating cause/s of your symptoms, you will be perpetually compensating for those inefficiencies in the system.
Functional Patterns introduces a transformative perspective on injury prevention by viewing the body through the lens of tensegrity, recognising the interconnectedness of its structures and systems. Tensegrity refers to the structural integrity of an entity with optimal tensegrity being achieved through perfecting the balance of tension and compression. Much like a suspension bridge where cables (tension) and pillars (compression) are assembled in a manner that distributes forces evenly to maintain strength and stability. In the context of the body, tensegrity illustrates how muscles, bones, and connective tissues work together to maintain structural integrity and facilitate movement. Unlike traditional methods, this model emphasises the interconnectedness of the body's components, highlighting the importance of addressing the entire system rather than focusing on isolated parts. By understanding tensegrity, we recognise that injury prevention requires a holistic approach that considers the body as a unified entity, rather than treating individual muscles or joints in isolation.
Functional Patterns provides a fundamental shift to both approaching injury prevention and understanding injury itself. Rather than viewing injury as solely acute trauma, Functional Patterns recognises injury as any negative impact on the body that affects proper functioning, which can eventually manifest in disease or discomfort. By expanding our understanding of injury to encompass a broader spectrum of physiological dysfunctions, Functional Patterns equips individuals with the tools to address not only immediate pain points but also underlying imbalances and unhealthy lifestyle behaviours that predispose them to injury and chronic conditions. Chronicity leads to chronicity of other diseases.
If you have found yourself reading this article, odds are you have had an injury recently or are looking for solutions to your recurring issues. While focusing solely on preventing injury in isolation may seem sensible, we urge you to consider that there may be a deeper issue at hand: the need to optimise biomechanics and overall health. If an activity causes injury, it suggests that either the body is not adequately prepared for the demands of that task, or the activity itself is incompatible with what the body is designed to be able to handle. High-intensity workouts like Crossfit or the repetitive nature of something like cycling may pose injury risks as they operate in discordance to the human biological blueprint. Injury prevention should not be a standalone goal but rather a natural outcome of a well-conditioned body and proper mechanics.
To grasp this concept effectively, it's helpful to perceive the human body as an extraordinary product of evolution. Our biology has undergone extensive refinement over time, enabling us to excel in four fundamental activities essential for our survival: standing, walking, running, and throwing—collectively known as the FP First 4.
These actions have been integral to our physical existence throughout history, serving as the bedrock of our survival and overall physical prowess. With this in mind, a better way to approach injury prevention is to centre your efforts around mastering proper biomechanics in relation to these 4 foundational movements. You will find that by improving these movements and correcting your dysfunctions you will naturally be fortifying your body with improved performance under the demands of exercise. To illustrate this, check out Mark Labib working on enhancing his running mechanics, through an FP exercise below:
In turn, this is the most pure way of minimising your injury risk as a result. To explain further, if you’ve prepared your body to deal with the forces associated with the FP First 4, then you are going to be prepared for downstream movements of the First 4 (like cutting, jumping, lifting, etc) and virtually any demand an activity puts you under. All in all, this translates to a greatly reduced injury risk.
Check out the athletic performance gains from Nyssa below on the Sunshine Coast, Australia. By focusing on the FP First 4 with FP, she has been able to completely change her structure and how she deals with the forces that show up in movement. As a result, she is more prepared for everything that life can throw at her, meaning she has real, tangible injury prevention measures at play. Check out her progress PHOTOS and a link to a VIDEO of her gait cycle changes below:
Results by FP Practitioner Tim Robinson out of the Sunshine Coast. Australia
To truly prevent injury effectively, there must be a profound shift in mindset, transcending traditional methodologies. While the instinct may be to target specific problem areas through stretching tight muscles and strengthening weak ones, this approach falls short of a comprehensive solution. Injury and pain signal the body's inability to cope with demands placed upon it, prompting us to address root causes rather than merely treating symptoms if we want to eradicate the problem long term. This necessitates an understanding of the interconnected nature of the human body and a retraining aligned with our fundamental motions. In doing so, injury prevention becomes not a singular focus but a natural byproduct of a properly conditioned body. The key lies in prioritising the body's innate movements, such as standing, walking, running, and throwing, fostering improved performance, overall well-being, and reduced injury risk. For those eager to get started, Functional Patterns offers a vast network of practitioners which you can find via the practitioner map here: Find a Practitioner | Functional Patterns Worldwide. Or you can simply get a start with the Functional Patterns 10 Week Online Course found here: Education & Online Courses | Functional Patterns.
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In the realm of training, a fitness boot camp or boot camp training is a popular methodology of working out that people partake in to achieve their desired health goals. Boot camp training places an emphasis on high intensity workouts for weight loss, being in a group atmosphere for community and social connection and efficiency with time to make it both accessible to people and a stress relieving way to work out.
There are various style of boot camp training, such as marine boot camps, army boot camps and body boot camps, and while the intent of these camps is to build strong and fit people, there are many shortcomings to this training approach as it often leaves people, burnt out, injured or in pain and unable to meet their health and fitness goals.
This article will delve into the pitfalls of boot camp training, and why looking at the approach Functional Patterns proposes when it comes to training is a much more sustainable option to achieve all your health and fitness goals.
To understand why fitness boot camps can be detrimental, let's look into the origins of where they started. Fitness boot camps can be traced back to military training army boot camps. Army boot camps were initially designed as rigorous, disciplined training programs for military recruits. The goal was to improve physical fitness, instill discipline, and foster camaraderie among soldiers.
If we look at the term itself ‘’boot camp’’ it’s believed to have originated from the military practice of ‘’booting’’, which referred to the act of breaking in new recruits and molding them into disciplined soldiers. Now we can appreciate that being disciplined is important, but it's important to understand the context of what you’re being disciplined towards. We know that the body requires stimulus or ‘’stress’’ to be placed upon it for it to be changed, this would apply for the brain too. But we must consider if that stimulus placed on the body is going to create a net positive for the body or net negative.
Also importantly, soldiers are preparing to go into battle, potentially life-threatening situations and need to adjust to the stress of threatening death. The workouts are not designed to make them pain free, they are designed to weed out the people who are weak-willed. Therefore, using them as part of a fitness regime for general health upkeep is unnecessary as we are not going into battle so the objectives of this training style are very different to what most of society would be training for.
As mentioned above, army boot camps are rigorous and this frame of thinking has been applied into your average fitness boot camp. The mentality of ‘’don't quit, till you break’’ or ‘’no pain, no gain’’ is commonly applied and becomes a problem when its application is towards a framework of thinking that doesn’t respect our evolutionary characteristics when it comes to training. What does this mean? As humans, our bodies have evolved over time in a particular way that prioritizes certain movements. These movements are known as the FP First 4 and they are standing, walking, running and throwing. At Functional patterns we believe focusing on these movements will give you the most sustainable outcome for your body to be pain free.
In society, there is a misconception that unless you workout ‘’hard’’ then you’re not going to be strong, lean and fit. Not that this idea is totally wrong, but people are getting ahead of themselves as the movements often performed in these boot camp workouts are too advanced for most people’s bodies to execute properly. This ends up causing more problems rather than preventing them as people don’t understand fundamental principles of human movement, such as learning how to stand with proper structural integrity. If we look at the person on the right, we can see a good example of this.
If a person was to start boot camp training whilst exhibiting the posture on the left photo, they would be compounding on their pre-existing dysfunctions and causing many more issues for their body. People who partake in boot camps are trying to achieve a lean and physique appearance, and whilst those who are more genetically inclined to look that way may achieve that, many people are left injured or in pain, sometimes chronically.
If we look at the most common exercises that are performed in fitness boot camps they include, push-ups, squats, lunges, burpees, mountain climbers, jumping jacks, russian twists, box jumps and many more. These exercises are often done and instructed in a way that does not respect our biology in terms of movement, compounded with the mentality of training hard and it leads to many people’s bodies being hurt.
This confounded idea of training hard and pushing yourself to get your desired health and fitness goals crosses over into weight loss as well. People think workouts that involve HIIT (high intensity interval training) is a necessary component to burn calories in a short period of time.
Unless you have the blueprint of human movement as the framework of thinking in regards to your training, you will miss the benefits you are looking for and most likely will cause stress to your body whether it be your joints or your nervous system. For a more in-depth look into the science, Intentional vs Intense: Is HIIT Training Sustainable takes a look at HIIT training and weighs up the negative benefits against the supposed benefits.
Losing weight and building muscle can be done in a way that doesn’t require high frequency or volume of training. There’s a common saying in Functional Patterns that ‘’less is more’’ and the FP approach focuses on efficiency of movement. By training the body as an interconnected system, balance and harmony are created within the body and it doesn’t require a lot of input to get the desired output.
The Functional Patterns 10 week online course is an introductory course designed to address your biomechanical imbalances and the fundamental reasons you might be feeling pain. The course contains myofascial release techniques, posture training and integrative corrective exercises to restore motions to restricted areas, create better hydration and balance in your body. By doing so, your body will be more apt to build muscle and lose weight as it lays down the proper foundations for human movement. Many clients of the 10 week course have reported reduced inflammation and weight loss just from the myofascial release component of the course, as it is redistributing tensions within the body and creating better balance.
While fitness boot camps are alluring in the results they promise, they often fall short and even more often cause great damage to the people who partake in these training methods. The retention rates for these training methods are often quite low, data suggests between 20-50%, as the training methods leave people injured or overly stressing people's nervous systems due to the intensity of the training.
Functional Patterns offers an all-encompassing approach to training that understands the first principles of human movement and health. There are thousands of client results online that showcase the effectiveness of the training system. These are not just testimonials, but visual results that you can see of people’s postures and movement drastically improving. Significantly, it’s not just the genetically gifted who get amazing results but people with conditions like cerebral palsy and muscular dystrophy as well, because the training can be scaled down to the most basic level with its underpinning purpose to understand the foundations of human health. By taking on this approach when it comes to your training and health, you will achieve all the health goals that you desire.
]]>The hip flexor stretch is often recommended by rehab coaches and fitness trainers to address tightness, weakness, and pain in the hip flexors. They argue that sitting too much tightens these muscles, and lack of sprinting and movement weakens them. The suggested remedy is to kneel on one leg, tense the body, and stretch the hip flexors to hopefully allow for more range of motion in the hips so you can move more freely.
However, this approach focuses solely on lengthening the hip flexor muscles and neglects the whole system during walking and running. Kneeling hip flexor stretches don't mimic the natural propulsive movements of running that our muscles evolved for over millions of years. Instead, they keep you in a static position, lengthening the hip flexors.
While some may experience short-term benefits, this method may lead to long-term problems. Overly lengthening the quads and hip flexors can result in a loss of the contractile potential needed to support the hips and knees during dynamic activities like sprinting or lateral jumping. It's worth noting that those who see short-term benefits from hip flexor stretches and routines are often younger and these stretches fail to cater to the older demographic.
Additionally, hip flexor stretches overlook the common issue of knee misalignment in most people. Therefore, it's crucial to consider a more comprehensive approach to address not just hip flexors but also strengthen weak glutes, improve core activation, and address knee alignment for better long-term outcomes. More on that later.
The hip flexors are a group of muscles located in the hip region that play a crucial role in flexing the hip joint and lifting the leg. The evolution of hip flexors can be understood in the context of human and vertebrate evolution.
During the evolutionary process, as vertebrates transitioned from aquatic to terrestrial environments, the development of hip flexor muscles became essential for various functional movements. In water, buoyancy partially supports the body, and movements are often different from those required on land. As animals adapted to terrestrial life, new challenges, such as the need to lift and swing the limbs for walking and running, arose.(1)
The evolution of the hip flexors in humans and other terrestrial vertebrates is closely linked to the demands of bipedal locomotion. Bipedalism, or walking on two legs, is a distinctive feature of humans and some other primates. The hip flexor muscles, including the iliopsoas, rectus femoris, and sartorius, are crucial for lifting the leg, moving it forward, and maintaining balance during walking and running.
The development of efficient hip flexors allowed for more energy-efficient and endurance-based forms of locomotion. This adaptation provided advantages for early humans, such as the ability to cover long distances on foot while freeing the hands for tool use and carrying objects.
In summary, the evolution of hip flexors is closely tied to the transition from aquatic to terrestrial environments and the development of bipedal locomotion, enabling humans and other terrestrial vertebrates to walk and run efficiently.
With this in mind it is crucial to understand that if a hip flexor exercise or an isolated stretch of the hip flexor muscle does not make our walking and running better it is often causing a muscle to overly lengthen and eventually lose strength and size. There is such a thing as an optimal range of motion.
In order to walk efficiently, we don't just extend our legs as far as possible. Similarly, when running, we don't swing our arms excessively. For both activities, an optimal range of motion is key for a quick and effective gait. However, hip flexor stretches often encourage the opposite approach. Pushing your body to its maximum range, especially while seated and neglecting proper glute activation, can result in increased instability in the hips and knees. This happens because these muscles need to contract to keep the joints stable.
Many individuals are unaware that their knee joints are frequently misaligned, their glutes are often underdeveloped, and they struggle with improper core muscle utilization, leading to increased hip instability. While hip flexor pain or tightness may be a common symptom of these dysfunctions, simply stretching the hip flexors does not effectively address the issue of weak muscles not being able to effectively support the joints of the hips and knees.
These dysfunctions go beyond surface-level tightness; they are deeply rooted in bone structure and movement dysfunctions. Unfortunately, people are often not educated on proper ways to remedy these issues perpetuating the cycle of dysfunction.
When we run and walk, our bodies execute dynamic movements that necessitate muscle activation for robust joint support. Conventional stretching techniques, such as ATG split squats or kneeling hip flexor stretches, inadequately replicate the intricate muscle activation patterns vital for activities like running or walking (gait cycle). While a functional hip flexor stretch does occur during running, it is essential to recognize that its effectiveness lies in forward propulsion and proper glute activation. Assuming that these stretches faithfully emulate the demands of sprinting is a narrow perspective. Realizing the multifaceted nature of muscle engagement during vigorous activities and then applying this to your workouts is crucial for a comprehensive training approach.
While some may resort to combining stretching with muscle-building exercises for a quick fix, these exercises often fail to address the whole system. Strengthening muscles after you've overly lengthened them doing a couch stretch or kneeling hip flexor stretch does not remedy this problem.
In summary, hip flexor stretches, commonly recommended for addressing tightness and pain, often oversimplify musculoskeletal health. Kneeling hip flexor stretches, while providing short-term relief, neglect long-term considerations such as weak glutes and poor core activation.
Understanding the evolutionary adaptation of hip flexors highlights their role in terrestrial locomotion. To promote optimal gait cycles and joint health, a focus on functional ranges of motion is essential. Biomechanically, hip flexor activation requires attention to factors like knee alignment and overall muscle utilization.
To address hip flexor concerns effectively, a systems approach involving targeted exercises, improved muscle activation, and considerations for overall body alignment is crucial. Rather than seeking temporary relief through a stretch, prioritizing long-term joint support, muscle strength, and functional ranges of motion need to be prioritized to achieve a more well-balanced, pain-free body.
At Functional Patterns, we steer clear of the common practice of isolating muscles through stretches that may lead to hypermobility. Instead, we employ modalities like myofascial release to address adhesions or knots in tight muscles first. In the case of releasing a tight hip flexor this is a much better approach than stretching the area. Following this, our focus shifts to targeted exercises aimed at achieving more functional ranges of motion for the entire body through movements that align with walking and running.
Our emphasis lies in movements aligned with the FP first 4 of standing, walking, running and throwing, facilitating effective stretches and contractions. While the industry has not yet embraced this comprehensive mindset, at Functional Patterns, we've been working on this concept for over a decade, providing a unique and advanced understanding of addressing the root causes of musculoskeletal issues.
By utilizing Functional Patterns training focusing on standing, walking, running, and throwing, you can achieve better mobility, strength, and more functional ranges of motion for the hip flexors and whole body. We encourage you to explore our Functional Patterns 10-week online course, with the initial four weeks dedicated to myofascial release which will get your hips feeling more mobile, stable and a thorough explanation of standing and walking gait in the subsequent six weeks. This educational course offers a deeper understanding of how the hips should operate so you can feel better and move pain free. This course is also backed by a strong track record of results and testimonials from pleased customers. That's all for now.
Train intentionally and not habitually
The quest for the "best glute exercises" is a popular trend on social media, often seen in posts about growing a "booty." Yet, glutes are fundamental to any fitness regime, more than just a cultural fascination. While common practices like glute activation exercises are widespread, they often overlook the comprehensive role of glutes in human motion. This article, incorporating insights on body weight exercises and dumbbell exercises, re-examines glute exercises through the lens of Functional Patterns, offering a more evolved approach to training these critical muscles.
Glutes are key players in bipedal activities like walking and running, playing a critical role in our stability, power, and movement efficiency. They are central to the best glute exercises and body weight exercises. These muscles were crucial in our evolutionary journey, enabling our ancestors to stand upright and move efficiently across diverse terrains. Their development was essential not just for basic locomotion but also for activities crucial to survival, like hunting and adapting to different environmental challenges. Today, maintaining strong and functional glutes is important for overall physical health, affecting posture, back health, and athletic performance, linking us directly to our evolutionary past.
Many popular glute strengthening exercises focus on glute isolation and hypertrophy, often not just neglecting patterns but the first principles around how we should train (FP First 4). Functional Patterns critiques this conventional approach, highlighting the need for exercises that respect the body's natural mechanics, including rotational and lateral movements. This approach not only enhances muscle functionality but also aligns with the body's inherent movement patterns, leading to better overall physical health and reduced injury risk. It challenges the traditional view of glute-focused exercises, glute isolation exercises, and even lat exercises, advocating for a more holistic training method. By doing so, it enhances muscle functionality and aligns with the body's inherent movement patterns, leading not only to stronger muscles but also to improved overall physical health and a reduced risk of injury.
In redefining glute training, Functional Patterns moves away from the conventional quest for the 'most effective glute exercise.' Recognizing that effectiveness varies with each individual, the approach is not to isolate a single muscle group, but to address the body as an interconnected system. This perspective shifts the focus from isolated exercises like glute isolation exercises or squeezing the buttocks to more dynamic, whole-body movements. These movements, which include rotation and ingrain gait cycle patterns, engage the glutes in a way that mirrors natural human activities, such as walking, running, and throwing. By doing so, the glutes are not just strengthened in isolation but are integrated into the body's overall coordination and efficiency, offering a more functional and sustainable form of fitness that aligns with our biological heritage.
Functional Patterns proposes a training approach that incorporates gluteal activation into holistic movement patterns. This includes exercises that challenge the glutes through various planes of motion, emphasizing their role in supporting the body's natural gait and posture. The reason Functional Patterns utilizes contralateral, rotational movements, is due to the makeup of the human body. While movement patterns are usually done in isolation, Functional Patterns mimic movements that happen in reality. The methodology emphasizes movements that engage the glutes through various planes of motion – forward and backward, side to side, and rotational. An example of these motions could be throwing a kick or a punch, by doing so the glute can move in all ranges of motion at the same time. Emphasizing the ability to have the glute move in multiplanar motions. This approach not only strengthens the glutes but also trains them to work together with other muscle groups, supporting the body’s natural gait and posture. Functional Patterns training ensures that these muscles contribute effectively to the body’s overall mechanics, improving strength and reducing the risk of movement-related injuries.
Glute-focused exercises may cause muscle hypertrophy but may not be proportionate or functional muscle in harmony with other musculoskeletal systems of our body. Redefining glute exercises to align with Functional Patterns not only enhances muscular strength but also improves overall movement efficiency and reduces the risk of injury. This approach fosters a more sustainable and functional form of fitness, true to our biological heritage. Whether it's upper glute exercises, glute activation exercises, or glute isolation exercises, the focus should always be on integrating these movements into a holistic fitness routine.
]]>We've all noticed them: individuals with huge muscles that seem to stretch their shirts to the limit, drawing plenty of stares. Society often views powerlifters and bodybuilders as the epitome of strength, health, and the ideal body shape many people desire. But what really draws people to this image? Is it the idea of being strong, the admiration from others, or the impressive physical appearance? People have different reasons for being drawn to powerlifting exercises. However, this article will discuss how this type of workout, when viewed through the principles of Functional Patterns, can actually harm your health.
Whenever making a decision it is important to reflect and ask ourselves the motive behind the decision. Are we doing it for ourselves? Our family? Our wellbeing? Is it a temporary decision with long term effects? Such as getting plastic surgery to be appear more attractive, even though it’s not medically necessary and puts us at risk for complications. Or, buying a new car to impress people even though we can’t afford it and we will have to sacrifice other areas of our life. This concept is just as relevant to our fitness. Maybe the motive is an insecurity or an underlying medical issue that prompts us to take charge. Once we’ve established a need for change we may consider what is most convenient or beneficial to our circumstances.
If hypertrophied muscles and potential risk of injury is at the top of your list then a powerlifting program may be for you. An article from the Journal of Orthopaedic Surgery and Research by (Serafim et al., 2023) found that in powerlifting, about 57 out of 100 people get injured, and for every 1,000 hours of training, there are 4 injuries. In general strength training, about 13 out of 100 people get injured, but it's not clear how often these injuries happen over time. For strongman training, about 83 out of 100 people get injured, and there are about 6 injuries for every 1,000 hours of training. If your goal is to have a holistic approach to fitness with full body strength then Functional Patterns may be for you.
The idea of “Strength” often leads people down a path such as traditional lifting, powerlifting and bodybuilding. Aesthetically, the average person wants to look like a powerlifter, however at what cost?
The link between muscle size and strength, and its supposed connection to living longer, is often misinterpreted. Unfortunately, the benefits people gain from certain workout routines, like those focused on just getting bigger muscles, often decrease as they get older. This happens because these routines don't focus on improving how the body functions overall or on keeping the body's connective tissue (fascia) flexible. Humans are designed to move smoothly, whether that's walking, running, or throwing, without experiencing pain.
It's important to note that bodybuilding and powerlifting are sports. While they might make participants stronger or more muscular, they don't necessarily help people avoid or reduce pain. Functional Patterns (FP) takes a different approach. FP aims to help everyday people get rid of pain and build muscle in a way that also improves their body's ability to move freely and efficiently, ensuring they can stay active and healthy well into their later years.
True strength and perceived strength are very different. While FP provides sustainable strength and muscle mass also by staying injury free.
Body building and powerlifting may create much more:
These points are not advantageous to someone long term. While bodybuilding and powerlifting have their short term aesthetic benefits, they do not have prolonged functionality and health benefits. What is sustainable is moving the way one was intended to, by hydrating the body correctly and training intentionally. A movement is meant to propel another motion, just as one reaction creates an equal and opposite reaction, the body is similar when a body part moves in space it requires another body part to propel it. When bodybuilders isolate a movement, they remove this kinetic energy involved in natural movements, such as; throwing a ball or a punch. Hence removing the connection to the muscle and its purpose.
Below is an example of a natural movement such as boxing:
While aesthetics are important to most, overall the goal should be to live long, healthy lives. A by-product of moving well, is a good looking structure. We don’t see too many gorillas, hyenas, lions in the wild sacrificing their aesthetics by moving well. So why can’t humans move well and look good too? Look at any good mover, such as: Usain Bolt, Barry Sanders, Lebron James and many others. We want to emulate the way they move and not how they train. If our structures are set correctly the need for bodybuilding and powerlifting will not be necessary.
Starting a fitness journey can feel daunting, especially if you're stepping into a gym full of strangers without knowing where to begin. On top of the initial discomfort, the expense of gym memberships or personal trainers might not fit into your budget. If you find yourself in this situation, you might be tempted by a free workout plan as a solution. However, it's important to consider not just the financial savings but also the importance of injury prevention, the likelihood of achieving lasting results, and the potential unforeseen risks associated with these free plans.
If you have little to no experience going to the gym or practicing physical activities outside of high school gym class, it is likely you may not know what a good workout plan looks like. This is why beginners gravitate towards free workout plans, but it can be hard for some to invest money and time into something that you aren't familiar with.
With that said, our bodies are complex machines. Free does not equate to functional: Computers are also complex machines, and if you require it to run fast, store lots of data, and support demanding software for work, you are likely to invest more money and more time nto having it running optimally. Same goes if you have a pet or a child, you are more likely to give these things the best you're capable of in order for them to have optimal lives: So why compromise with your body?
With traditional workouts there are many isolated training exercises. These isolated training exercises may lead to muscle hypertrophy (muscle growth), but do not connect the dots. It’s common when someone decides to start a fitness journey to have a lot of motivation and push themselves for fast results. In desperation for results, a person may look for free workout plans or beginner workout plans in the comfort of their home.
One may choose a particular custom workout plan based on the aesthetics of the person they see in the advertisements for that program. However, it's important to keep in mind that the aesthetically-pleasing individual most likely didn't develop their appearance using that program, or they are likely using isolated training exercises that do not provide a holistic approach to fitness. At Functional Patterns, our approach is much more fundamental and focuses on working out all of the body at the same time.
Many fitness programs offer free workout plans without proving they lead to results. In contrast, Functional Patterns (FP) focuses on delivering proven outcomes through a systematic approach, rather than just addressing temporary fixes for problems. Effective workout plans for beginners, which are truly beneficial, often come with a cost, reflecting their value. It's important to understand that while free workout plans might seem appealing, they could end up costing more in the long run if they lead to injuries or other issues that require treatment.
The idea of “free” is always appealing. We see this in marketing: “$0 Down, Low Monthly Payments” or the ever popular “Buy One, Get One Free.” But as with most things in life there is always a price tag and the cost of our health is an expensive one. When asking yourself “how can I exercise for free?” please consider the potential risks and long-term effects it may come with.
There are many online trainers and fitness influencers that provide these custom workout plans and full body workouts at home for beginners. However, these trainers and influencers are not always checking your execution, or analyzing your movement patterns to determine whether or not you are producing results. Coordinating the form of an exercise and correcting how the body adjusts to load and force are two separate practices, and they must go hand-in-hand if you wish to prevent injury and sustain your gains.
To explain further, when someone who is not properly trained tries to teach another person who is also inexperienced, it can lead to serious problems. This situation increases the risk of injuries, disappointing outcomes, and a misunderstanding of how our bodies function. These injuries could lead to medical bills, having to take time away from work, experiencing pain, suffering mental stress, and developing unhealthy habits.
According to the (CDC, Cost of injury & calculators 2023) “The 2019 cost of injury in the U.S. was $4.2 trillion, according to a report in CDC’s Morbidity and Mortality Weekly Report. The costs include spending on health care, lost work productivity, as well as estimates of cost for lost quality of life and lives lost.” It has been more common to have companies that offer wellness programs for employees to combat the high cost of claims and money spent on unhealthy employees. An article by Dr. Steve Aldana, the CEO of Wellsteps states a study done by the CDC found that (Aldana, 2024) “Those who got between zero and 150 minutes of exercise a week spent $5,076 per year and those that didn’t exercise at all spent $5,813 per year.”
The potential cost of going to rehab, and medical expenses from training with the free workout plans are counter intuitive. Rather than saving money initially just to spend it later, the approach should be to invest in what is sustainable. As an example, many people like to buy new vehicles or appliances because they come with a warranty and gives a piece of mind to avoid costly repairs- maintenance is cheaper than a full-on replacement. FP’s approach is to lengthen and prevent the time injured or needing rehab. It is an approach that requires time and investments, however this allows for a longer lasting effect
As a beginner searching for the ideal workout and considering a tailored workout plan, it's crucial to evaluate the credibility of the source, the specific results you aim to achieve, and the hidden pitfalls of free options. Many free workout plans lack completeness and fail to address the underlying mechanical issues in our bodies. Functional Patterns stands out in this regard. With resources like the 10-week online course specifically designed for beginners, Functional Patterns provides a holistic approach to fitness. Choose to invest in a sustainable solution rather than being swayed by the allure of free offerings.
The body already has a predisposition to be spiraled in one direction, causing an asymmetry in the skeletal structure. While instituting backwards running, this asymmetry will cause the tension associated around the knee to be applied on the posterior chain without addressing why the knee joint is not efficiently absorbing impact from running forwards.
Due to chronic knee pain being the single most common cause of disability, many rehabilitation specialists consider running backwards, or “retro-running”, as a means of balancing the quadriceps muscles with the posterior chain in order to mitigate the symptoms of chronic knee pain (Rasica, et al, 2020).
Fitness influencers and exercise specialists also suggest that adding posterior chain exercises and workouts, including the backwards sled pull or backwards sled drag, promote the same benefits of running backwards.
While balancing out the quadriceps muscles with the muscles of the posterior chain by incorporating posterior chain exercises might seem like a reasonable approach, we at Functional Patterns find that simply adding more exercises without accounting for the biomechanics of running is an inefficient and unsustainable approach to health and regeneration.
With so many influencers and exercise specialists suggesting that running backwards is beneficial for knee health, does it actually address the root cause of knee pain? What are the actual benefits of retro-running? And lastly, is running backwards a sustainable method when it comes to addressing joint pain?
In this article, we will assess the “benefits” associated with backwards running, look at how early humans evolved in nature while running backwards and forwards, and provide more effective alternatives to address the root cause of knee pain from running.
Running backwards has been adopted lately by many people as a way to combat the rising rates of chronic knee pain in the active population (Gondhalekar, et al., 2013). Many studies have found these positive outcomes associated with a participation in retro-running:
Many of these benefits may seem like desirable outcomes on the surface; however, these outcomes are very short-sighted in their approaches.
We will investigate these benefits and explain our stance on why these outcomes may not be as helpful as one may think.
Image by freepik
The first benefit associated with retro-running is its correction of muscle and strength imbalances, because running backwards loads the muscles differently than running forwards.
This intuitively makes sense since most people are told that their pain can be mostly attributed to an imbalance of muscle development; therefore, by running backwards, one would assume more contribution from the dormant muscles of the posterior chain and loading of the quadriceps muscle in a slow, controlled manner.
Unfortunately, this is only a small factor in fixing the root cause.
Most people’s skeletal structures are spiraled in one direction. This can cause a person’s whole body to be slightly rotated to the right or the left, causing most movements to overdevelop certain muscle groups due to this asymmetry.
While certain muscle groups are engaged during the movement, all the muscle fibers are not being engaged equally. This means that even when switching to running backwards in hopes of loading the quadriceps and posterior chain in a different manner, the asymmetrical spiral pattern of the structure will most likely still cause activation of one leg more than the other and only partial recruitment of those muscle fibers.
This will further ingrain the asymmetrical spiral pattern in the structure, creating more dysfunction that the body will need to compensate for later down the road.
Another benefit that is attributed to running backwards is the heightened proprioception and awareness one must employ while running in a direction that one cannot see clearly.
The most fundamental flaw of running backwards is that you cannot see what is behind you without constantly having to look where you are going in order to avoid incoming obstacles that might be present, leading to an elevated risk of injury due to hazards from tripping and falling.
This will also alter the way our head is supposed to be moving while running forwards. By changing the direction of our movement, the direction our head is facing will ultimately cause a compensatory structural change of the rest of the body, leading to further dysfunction somewhere else.
Probably the most popular benefit one typically strives for when employing backwards running is to relieve joint pain in their knees by shifting the stress of impact loading from the muscles of the quadriceps and patellar tendon towards the glutes, hamstrings, and calves.
Trying to alleviate joint pain is a valid intention but the methodology lacks foresight.
As we discussed earlier, the body already has a predisposition to be spiraled in one direction, causing an asymmetry in the skeletal structure.
While instituting backwards running, this asymmetry will cause the tension associated around the knee to be applied on the posterior chain without addressing why the knee joint is not efficiently absorbing impact from running forwards.
This avoidance of addressing the root cause may allow relief for the short-term but the pain may eventually come back or worse, another part of the body may have to compensate and in turn, show symptoms of dysfunction as well.
By simply changing the direction of running instead of addressing the biomechanics of running, the structure will continue to ingrain dysfunctional patterns of movements in whichever direction you choose to move.
This will most likely just shift the pain from one area of the body to another without fixing the actual problem, like kicking a can down the road instead of picking the can up and putting it in a garbage bin.
The last benefit usually associated with running backwards is the increased amount of calories burned due to the inefficient way of moving the body in space.
This might seem like a positive outcome for many, however we’d like to ask the question of whether decreasing movement efficiency in order to counteract the effects of consuming an excess amount of calories is a sustainable strategy.
Typically, poor biomechanics can be a leading cause as to why someone may struggle with maintaining low body fat.
If a person moves poorly, they will be only using certain muscles to drive that movement and will rely on those same muscles over and over again. This might cause them to have a very low basal metabolic rate as the majority of their muscles are not being used efficiently and remain dormant and atrophied.
Many people will then combat this by doing more exercise or making certain exercises less efficient and more strenuous in order to increase energy expenditure, to burn off the excess calories that they consume.
This could lead someone down a vicious cycle of exercising excessively as a coping mechanism for their poor eating habits, and hitting a struggling point when they inevitably get injured and cannot exercise to maintain this dysfunctional cycle.
This willingness to exercise but being limited due to injury and pain can lead to anxiety and depression in many exercise addicted individuals (Lichtenstein, et al., 2018)
So what is the solution then?
Should people just give up hope and get surgery for their knee pain or take some painkillers and keep pushing through?
How does one begin to correct how they run?
We should first understand the important correlation between humans and running, and how it enabled us to be such a dominant species in nature.
At Functional Patterns, we believe that correcting your biomechanics is integral to a healthy body and a healthy mind.
By addressing the root cause of their knee pain, one may add many more sustainable years to their running career as long as the priority is to improve the WAY they run, instead of which direction they run.
Running is an important part of the history of the human species. Our ancestors evolved to run as a means of survival for millions of years in nature to hunt down prey, flee from predators, and migrate across various terrains.
This is why at Functional Patterns, we have included running as one our FP First Four (standing, walking, running, and throwing).
Humans evolved to have a long Achilles tendon with short toes which allow elasticity of the ankle joint for efficient forward propulsion when running and scavenging (Schulkin, 2016). This long, elastic tendon accompanied with strong gluteal muscles and a narrow pelvis allowed humans the ability to run for long distances or sprint in short bursts.
Now, running backwards is a useful skill to have, particularly when maneuvering in tight spaces or during combat, but we did not prioritize running backwards due to the anatomical constraints of our eyes being placed on the front of our head. This means that we evolved to run forwards as a means of navigating and coordinating our movements to interact with the environment we see in front of us.
Also, while there were times when walking or running backwards allowed us to retreat and keep our eyes focused on the danger ahead of us, it was dangerous to move in inefficient manners due to the metabolic demands of our large brains. Our brains required massive amounts of energy to maintain their activity in dealing with the elements of survival, so natural selection favored those with efficient mechanics (Schulkin, 2016).
The more efficient a body can move through space, the more functional the architecture within the brain. Bilateral hippocampal volume as a function of aerobic fitness group. (Schulkin, 2016)
Therefore, we should be prioritizing our ability to run forwards and improve the way our structure interacts with gravity, as running is the expression of our evolution and helps to improve our ability to learn (Schulkin, 2016).
So now that we understand that our bodies evolved to run forwards primarily, we can see why retro-running, backwards sled pulls or sled drags will most likely not fix the root cause of knee pain but only provide short-term relief.
So what are some posterior chain exercise alternatives that we can do instead?
Addressing knee pain by adding backwards sled drags and sled pulls without assessing a client’s gait cycle would be like throwing a bunch of ideas at a wall, hoping something sticks.
It is important to first get assessed by a verified FP Human Biomechanics Specialist or film yourself running and compare yourself to high-level sprinters.
Do your sprint mechanics match those of a Usain Bolt or a Barry Sanders?
If not, then applying FP concepts and exercises found in the 10 Week Online Course will set you on the right path.
One of the exercises found in the 10 Week Online Course is the contralateral step row and is a great example of an exercise that not only rehabilitates the knee, but also integrates the lower body with the upper body.
This exercise focuses on developing not only the glutes, hamstrings, and calves of the posterior chain, but also integrating them with the muscles of the low, mid, and upper back like the spinal erectors, lower to upper trapezius, and latissimus dorsi with the rotation of the pelvis and ribcage.
As well, the posterior and anterior oblique slings will be connected across both the back and front of the body at the same time to promote integrated trunk rotation.
These integrated movement patterns can also be practiced by executing medicine ball slams, pendulum swings, contralateral split steps, and many more exercises as instructed in the Functional Training System online course.
Pendulum Swing Step from Functional Training System
All of these components need to work together while running, so it is important that they move in the correct sequence and ratios as shown in the 10 Week Course or Functional Training System to improve the way your knee interacts with the ground when running either forwards or backwards.
Without accounting for the fundamental concepts laid out in these courses, posterior chain exercises like sled drags or backwards sled pulls will be applied in a sloppy manner which could lead to more injurious compensations down the road.
Chronic knee pain is one of the leading causes of disability in older adults. Many active runners develop pain in their knees and have been advised to participate in backwards running or retro-running as a means of balancing the muscles of the quadriceps and the posterior chain.
Simply adding posterior chain exercises, such as backwards sled drags or sled pulls, along with running backwards is an ineffective way to mitigate chronic knee pain.
We at Functional Patterns find this to be a short-sighted approach, as the short-term relief could potentially cause more drastic issues down the road due to the anthropological evidence that humans and their early ancestors evolved to run forwards.
The body has evolutionarily adapted to running forwards, therefore we must prioritize our training around the FP First Four so that we can navigate in our environment and propel our bodies forward through space as nature intended.
Microdosing refers to taking small amounts of a psychedelic substance, such as psilocybin (magic mushrooms), LSD, ketamine, or MDMA. So, how to microdose mushrooms? Anecdotally, a microdose is considered to be approximately 1/10th of the standard recreational dose of any given substance, aiming to provide the benefits of the psychedelic without the hallucinogenic effects. At this stage, many of the substances that are microdosed are illegal in most western countries, but some health professionals have prescribing rights for certain substances, allowing controlled doses to be administered. Of course, in taking unregulated substances, there is always a risk of taking a much higher dose than you think, which could have big health risks.
Research into the way psychedelics influence the brain is still in its infancy, and as such, our knowledge of its mechanisms and effects is rudimentary at best. Microdosing itself is still quite a novel concept, and while some anecdotal evidence and small-scale studies suggest potential benefits of microdosing mushrooms, it's crucial to approach this with the knowledge that there is still a long way to go before we develop a more complete picture of what is at play. With this important piece of context in mind, the following is a list of the suggested benefits of microdosing that have arisen from these early stages of research:
It is becoming increasingly evident via the downward spiral of our overall health and subsequent strain on healthcare systems that our modern lifestyle is taking its toll. Factors such as exposure to artificial blue light, circadian rhythm disruption, sedentary lifestyles, nutrition-deficient diets, excessive digital stimuli, and demanding workloads can all play a role in contributing to the strain our bodies feel. It is not surprising that many people turn to substances to try to combat these effects. From coffee, to testosterone-replacement therapy (TRT), to alcohol, people seem to be using these substances to simply cope with their reality without really addressing why they are having issues in the first place - i.e. these are short-sighted approaches that come with the potential to cause a host of other issues along the way.
At Functional Patterns, we think we need to look a little deeper. It seems intuitive that the solution to our degeneration doesn't lie in merely addressing the symptoms of our sub-optimal health and lifestyle behaviours. Instead, we prefer to look at humans as a system, and aim to address problems from the root. The postures we hold significantly influence our stress management as well as performance. Adopting confident postures can empower individuals, such as standing tall and athletic (like we teach at Functional Patterns); while slouched or closed postures contribute to fatigue and negativity. For examples, check out Troy’s results with FP below. In the before picture, Troy was stressed and unable to work with debilitating back pain leading him to using alcohol to get by. In the after picture, his structure has clearly improved, he has relinquished the alcohol and is back to working a living a more functional lifestyle all with a greater sense of well-being and control in his life.
To see more results like Troy's, see the Functional Patterns IG Page:
So, while microdosing has gained attention for its reported mood and cognitive benefits, it is crucial to recognise that relying solely on microdosing is akin to using noise-cancelling headphones to deal with a loud and chaotic environment.
Certainly, it’s possible microdosing may offer temporary relief from the stresses of everyday life, much like noise-canceling headphones provide a reprieve from unwelcome noise. However, the fundamental issue remains unaddressed – our lifestyles often do not align with how our bodies are naturally designed to function. Just as noise-canceling headphones don't eliminate the root causes of a loud environment, relying on microdosing without addressing our own behaviors and lifestyle factors simply cannot work to address the source of our issues in any sustainable way.
Over the course of millions of years, our bodies have evolved to develop finely tuned responses to the challenges presented by the environment. Contrastingly however, the rapid speed of change in the modern world has thrown us into a whirlwind of stressors that our ancient physiology hasn’t ever been exposed to before, and as such, is not fully prepared for.
For instance, non-native electromagnetic fields (EMF), artificial blue light sources, heavily processed foods, environmental toxins from man-made products, and pervasive pollution form a cacophony of stressors that our ancestors never encountered. The constant demands of today's busy lifestyles act as a chronic stressor, pushing our systems to the brink. In response, our bodies often manifest symptoms of distress, signaling an internal struggle against these unfamiliar foes. Conventional approaches often focus on treating the symptoms rather than addressing the root cause (i.e. the systems) - the dissonance between our evolutionary design and the modern world. So, now more than ever, it is vital that we recognise the significance of improved posture and overall bodily structure in reducing the burden of various stressors, and ultimately enhancing the ease in which we navigate life as humans. Functional Patterns urges a return to foundational concepts, emphasizing that true health lies not in merely treating symptoms but in understanding and addressing the profound mismatch between our evolutionary heritage and the stresses of contemporary living.
Although too early to tell, it appears ‘microdosing’ mushrooms and other psychedelics has the potential to provide some relief, but fundamentally cannot work to eliminate the root causes of your stress. Instead, it's essential to consider the broader context of your lifestyle. Can your body adapt and respond effectively to the demands of a hectic and often artificial environment? Just as noise-cancelling headphones may offer momentary peace but cannot create a tranquil atmosphere, relying on microdosing without addressing lifestyle factors will not lead to permanent improvements in well-being.
At Functional Patterns, we look at the bigger picture. It goes far beyond the obvious ailments that people often present with by the time they come to us. Instead, the aim is to bring to light all the elements that have influence over your body’s ability to function as it should. It is a holistic way of viewing not only the body but the environment in which it exists, covering an array of concepts that include but is definitely not limited to biomechanics, non-native Electromagnetic Fields (nnEMF), circadian rhythm regulation, sunlight exposure, and nutrient intake. For more on this, check out the following article: Get Better Results With FP – Functional Patterns
In essence, the human body is a complex machine and making a machine perform optimally first requires an understanding of how it works within its environment. With people all over the globe making great improvements to their mood, attention and productivity, it appears that FP has found a way to get to the root of our ailments.
As we navigate the uncharted waters of modern life, it's evident that our evolutionary design hasn't kept pace with the rapid changes in our environment. While our external surroundings evolve swiftly, our core biological needs persist unchanged. Microdosing mushrooms & other psychedelics is a practice often utilised as a quick fix for contemporary challenges. While early research suggests it may offer a momentary reprieve, it is simply a treatment of the symptoms rather than an exploration of the underlying issues. Understanding and honouring these truths is paramount to maintaining our bodies as finely tuned instruments. Functional Patterns propounds this perspective, urging us to reevaluate our bodies in light of evolutionary principles. By rediscovering fundamental movements and aligning our lifestyles with the blueprint of our past, we can aspire not just for fleeting relief but a holistic integration that harmonises our biological heritage with the demands of our present reality.
If you’re interested in learning more, you can get started with the FP 10-Week Online Program here.
]]>Experts have identified various dietary culprits that could explain the increasing rates of chronic disease in developed nations. Interestingly, there is a particular food that is widely incorporated into the diets of millions, yet it has been relatively understudied as a possible contributor to these health issues—namely, industrial seed oils and vegetable oils.The terms "seed oil" and "vegetable oil" are often used interchangeably, but they can have slightly different meanings depending on the context. In general, both seed oils and vegetable oils are plant-based oils extracted from seeds, fruits, or other parts of plants. Here's a breakdown of the differences:
A 2019 report from the American Heart Association (AHA) revealed that nearly half of American adults have cardiovascular disease, which includes conditions like atherosclerosis, high blood pressure, and heart failure (1). As a result, many individuals are seeking guidance on how to support their heart health through their diets and exercise. Unfortunately, the mainstream medical community's dietary advice for cardiovascular health is outdated. One particularly misguided recommendation is to increase consumption of "heart-healthy" seed and vegetable oils. However, the question remains: Is it truly beneficial to include seed oils in a heart-healthy diet?
Oils like corn oil, cottonseed oil, rapeseed/canola oil, soybean oil, sunflower oil, and safflower oil, commonly known as "industrial seed oils," represent relatively recent additions to our diet, emerging with the rise of the modern food processing industry in the late 19th century. In the United States, the consumption of these widely used seed oils experienced a remarkable 1,000-fold increase between 1909 and 1999 (2). This surge in seed oil intake is partly due to their prevalence in processed foods, which make up a significant portion of the average American diet. Furthermore, medical authorities like the AHA, the Harvard School of Public Health, and The Cleveland Clinic have actively encouraged the consumption of vegetable and seed oils.
The push for increased consumption of "heart-healthy" vegetable and seed oils is a result of the "diet-heart hypothesis" first introduced by physiologist Ancel Keys in the 1950s. However, Keys' conclusion regarding the role of dietary saturated fat and cholesterol in causing cardiovascular disease was based on low-quality research with many methodological flaws. Despite this, Keys recommended replacing dietary saturated fat with seed oils rich in omega-6 fatty acids, derived from cottonseed, corn oil, canola oil, safflower, sunflower oils and soybeans.
What makes this recommendation interesting is that it aligned with the growing seed oil industry's agenda. The industry was seeking a viable way to use surplus oil seeds that were abundant in omega-6 fatty acids, particularly cottonseed. The conversion of cottonseed into a cooking oil became a profitable solution for utilizing these surplus agricultural resources.
Additionally, the endorsement of vegetable and seed oils as "heart-healthy" was heavily influenced by significant financial support from Procter & Gamble, the makers of Crisco, a cottonseed oil-based product. This financial infusion into the newly established American Heart Association (AHA) in the 1940s led to widespread medical support for vegetable oils. Unfortunately, this misinformation campaign gained momentum and resulted in the misguided advice to consume highly processed, industrialized seed oils. In today's food market, it is common to find oils like safflower, sunflower, canola, and corn oils incorporated into a wide range of simple processed to ultra-processed foods (3).
Cincinnati - Procter & Gamble Corporate Headquarters. P&G is an American Multinational Consumer Goods Company
Industrial vegetable/seed oils can negatively affect our well-being, particularly when we consume them in large quantities or use them in unsuitable ways. Oils with a high concentration of omega-6 fatty acids, including safflower, sunflower, canola and corn oils, can upset the omega-6 to omega-3 ratio in the body. An imbalance can promote inflammation (4) and is associated with chronic diseases like infertility (5), macular degeneration (6), mental health disorders (7), irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (8)(9), autoimmune conditions (10), arthritis (11) and cardiovascular diseases (12). Furthermore, the intense processing methods these oils undergo—such as chemical extraction, bleaching, and deodorizing—may reduce their nutritional quality and introduce unwanted chemicals.
Cooking safflower, sunflower, canola and corn oils at high temperatures poses further health concerns. Oils that are not heat-stable can form harmful compounds, such as acrylamide and polycyclic aromatic hydrocarbons (PAHs), which are associated with the risk of cancer. Polyunsaturated fats are more susceptible to oxidation than their saturated counterparts. Repeated use of these oils for frying, which is common in some food service environments, can perpetuate the formation of harmful free radicals. When industrial seed oils are exposed to certain conditions, they can produce two harmful substances known as trans fats and lipid peroxides.
Trans fats are notorious for their involvement in the development of cardiovascular disease and type 2 diabetes. In fact, every 2 percent increase in calories from trans fats raises the risk of heart disease by nearly double (13). On the other hand, lipid peroxides are toxic byproducts that cause damage to DNA, proteins, and lipids found in cell membranes throughout the body. The accumulation of lipid peroxides can contribute to the aging process and the development of chronic diseases. In the past, partial hydrogenation was a prevalent method to enhance the stability and texture of oils, often resulting in the creation of trans fats. However, since the dangers of trans fats to heart health have emerged, many countries and products have reduced or eliminated these practices.
To eliminate industrial seed oils from your diet, start by clearing out your pantry and discarding any bottles labeled with canola oil, corn oil, cottonseed oil, soybean oil, sunflower oil, and safflower oil. These oils are not generally considered "healthy."
The next step is to steer clear of processed foods, as they often contain significant amounts of industrial seed oils. Additionally, try to reduce your consumption of restaurant-prepared meals, as they are typically cooked using repeatedly heated industrial seed oils.
Lastly, minimizing your consumption of grain-fed meat, to the best of your ability. There is evidence to suggest that animals fed with grains may accumulate the toxic byproducts of industrial seed oils, which comprise a large portion of their diet, within their meat. By avoiding grain-fed meat, you can potentially reduce your intake of lipid peroxides and other harmful byproducts associated with industrial seed oils.
If your aim is to achieve optimum health, it is advisable to exclude industrial seed oils from your diet. Instead, consider cooking with traditional animal fats. Not all cooking oils carry these health concerns. Oils that are praised as ‘good fats’ and can support heart health and contribute to a balanced diet.
If optimizing your health is your goal, it is recommended to avoid industrial seed oils and opt for these traditional animal fats during cooking. Our overall health is influenced by our diet and lifestyle choices. By following this approach, you can strive for a more well-rounded and healthful dietary routine.
It's worth noting that when selecting animal fats for cooking purposes, it is advisable to choose 100% grass-fed or pasture-raised sources. Conventional alternatives tend to have significantly higher levels of omega-6 fatty acids. By opting for 100% grass-fed or pasture-raised animal fats, you can help maintain a more balanced intake of these essential fatty acids.
If your aim is to maintain a healthy and pain-free lifestyle well into your 60s, 70s, and beyond, integrating Functional Patterns into your routine is essential. By following the foundational principles of Functional Patterns, you can establish a sustainable approach to enhancing functional strength and ensure graceful aging. However, it's crucial to acknowledge the significance of our dietary choices in supporting FP. In addition to enhancing movement efficiency, good biomechanics also contribute to effective digestion and overall well-being. Just as our movements must adapt to various stresses, our dietary preferences should also adapt to our changing physiological needs.
It is essential to understand the correlation between abdominal distention and bloating due to the consumption of unhealthy cooking oils and grains. It is also important to note that diet is just one component of the overall picture. The primary objective is always to ensure that our dietary choices enhance our biomechanics and digestion, reinforcing the core goal of functional efficiency in FP.
In conclusion, recognizing the potential role that seed and vegetable oils have in chronic diseases is crucial. Clearing your pantry of canola, corn, cottonseed, soybean, sunflower, safflower, and peanut oils, along with reducing processed food and restaurant meals, can mitigate risks. Opting for healthier cooking oils like 100% grass-fed butter and ghee, grass-fed beef tallow, coconut oil, pastured lard, and duck fat supports overall health.
When incorporating Functional Patterns, acknowledging the impact of dietary choices is essential for optimal health, pain-free aging, and improved wellness.
By aligning both movement and nutrition choices, you can enhance digestion, leading to optimal food absorption. As a result, this facilitates improved recovery, creating more strength and resiliency.
References:
In the modern day of health and fitness, more and more people are flocking towards personal training and since the introduction of smartphones, mobile apps have become increasingly popular as a way to be able to do much of your life’s necessities whether it be your banking, music, communication and now heath. With our fast paced society, the convenience of accessing a training session at your fingertips is all too tempting.
Many people seek the expertise of a personal trainer or a personal training app to help them achieve specific fitness goals, whether it’s weight loss, muscle building, improving cardiovascular health, or enhancing overall fitness. While people seem to get some short term results in some of these areas, many don’t, and at worse end up with more injuries than they first started in their pursuit of health.
These avenues seem to offer potential benefits for individuals seeking guidance in their fitness journeys, but are not immune to challenges, and a Functional Patterns perspective sheds light on some of the reasons for their failures.
Personal trainer certifications start at as little as 4 weeks up to 3 months to become certified. For example, the ISSA personal trainer course which is a personal training certification course takes 4 weeks. Although this may seem like a short time frame to understand how the human body works and what is the healthiest way to train a client, the issue lies more in the content and concepts that are being taught within a personal trainer certification.
Topics like anatomy, biology, and nutrition are all taught within personal training certification courses but they miss the understanding of how the body works as an integrated system. Even a Bachelors and Masters of Exercise Science, a university degree, are taught similarly to what personal trainers are taught, just spend longer time on the topics, yet a big component missing from these courses is understanding human biomechanics and how much of an influence this has on one’s health. These courses focus on a lot of information from textbooks and articles but lack real life application in training people and getting results. The main reason for this is that there’s no acknowledgement of our biological traits as human beings and no reference to training in optimising our ability to stand, walk, run or throw. These four movements, known as the Functional Patterns Big 4, were the four most important movements for human survival.
The science behind their training philosophies separates training into either strength, cardio, or mobility. A common personal training session would look like: 5-10 min warm up on a treadmill or bike. Followed by stretches on the floor or mobility work. Then resistance training either on machines or free weights for 20-30 mins. Depending on the clients goals, the set and rep range would be adjusted accordingly to target either strength, hypertrophy, endurance or power. Dynamic exercises are thrown in as well for some clients like box jumps, KB swings, or sleds or some HIIT training using these movements or on a cardio machine to increase the HR.
Some aspects of this style of training isn't necessarily bad, it just misses understanding the first principles of how our bodies are meant to move. These training programs tend to get ahead of themselves as they bypass understanding the fundamentals of basic things like standing. By overlooking these fundamentals, it doesn’t cater to people with very low athletic capacity as it doesn’t help them to scale up and the client often creates compensations in their movements and leads to injuries or pain.
Most personal training apps do not take a first principles approach to training. A first principle way of thinking means you take a problem-solving and decision making approach that involves taking down complex problems into fundamental principles or basic truths.
As stated above, by breaking down how we are meant to move as humans, you will be able to address the root cause of health issues for a lot of people. One of the major reasons clients see a personal trainer is to get in shape without getting hurt, especially if they are dealing with musculoskeletal issues or chronic discomfort. If you don’t understand the human blueprint of movement then most other solutions are a band aid approach to solving the problem.
Let's take someone who has been told they have a ‘’weak’’ core and that’s the cause of their lower back pain. They go to their personal trainer or use a personal training app and are taken through a series of core exercises in an attempt to strengthen their core via exercises such as crunches, sit-ups and bird dogs to name a few. Although this isn’t inherently wrong, it's not looking at the problem deep enough.
Traditional bird dog
Functional patterns plank
The way core exercises (just like other body parts) are taught in a personal training certifications are usually with the focus on engaging the muscles in an isolated matter. With this approach, many people can’t access their core and compensate using either the wrong core muscles or other muscles and don't end up being useful for them. They are not accounting for concepts such as structural integrity, which is an important facet to understand when trying to create tension and build muscle. Integrating the pelvis, ribs and thoracic spine is not looked at when taking someone through these exercises. When the body becomes properly aligned during an exercise, say during a plank, the whole structure is being challenged in an attempt to realign each joint to one another. When you don’t account for looking at the body as an interconnected system, it can create postural imbalances within the body and can lead to further pain.
Functional Patterns have an amazing track record of getting people out of pain utilising first principle’s methods. There are thousands of results that are on the FP website and social media that showcase people’s postures, structure, pain levels and overall health improve. This is because Functional Patterns utilises the understanding of the blueprint of human movement down to its most fundamental components and all these concepts are taught within Functional Patterns certification courses.
FP Practitioners are equipped with understanding biomechanics and the ground roots of functionality to help any client they work with optimise their health. A practitioner will take a systemic approach to enhance movement or movement patterns in relation to FP first 4. The practitioner focuses on the quality of the movement rather than quantity, volume or intensity. The practitioner will take a client through a series of movements and once the client is able to execute these movements in a precise manner to the highest degree, the client will feel the benefits transfer to literally every other movement they do in their life. The practitioner will also break down these concepts to the client, for them to understand. We want clients to be empowered with the appropriate skills to problem solve their own bodies dysfunctions, and take control over their own health.
An alternative to personal training apps is the Functional Patterns 10 week online course. This course is a step by step approach specifically designed to help people eliminate and stay out of pain. Rather than just a personal training app that gives you exercises to do, this course educates you to coordinate and control your muscles in space, so you can move your joints in a way that doesn't grind but instead glides. A progression from the 10 week online course is the Functional Training System, which is designed to be rehab and performance at the same time. This isn't just another workout, but rather a way of training your body with the intent of becoming more efficient with everything you do.
Functional Patterns is a one stop shop when it comes to training with the objective of creating sustainable health changes for the long-term. Compared to personal trainer certifications, Functional Patterns certifications apply first principles thinking to its approach in solving problems for society and therefore produce the best results in the fitness industry.
So next time you’re considering purchasing a personal training app or seeing a personal trainer, just think if you’re wanting to learn the best way to move and stay pain free, consider looking at one of the Functional Patterns online courses or find the closest practitioner near you.
]]>The FP approach emphasizes that the right kind of movement can be incredibly healing. Unlike traditional gym classes that often focus on isolated exercises, FP advocates for optimizing movements that mirror our fundamental functions. It's not just about lifting weights or running on a treadmill mindlessly in a gym class a couple times a week. It's about improving the efficiency of the FP “First 4” - standing, walking, running, and throwing. Other training methods such as yoga, traditional bodybuilding, and crossfit shouldn’t be considered as medicine given their significant risk of injury for the average person.
Multiple meta-analyses have consistently shown that regular physical activity and increased number of steps daily significantly reduce all cause mortality. (1, 2) Although this may hold true for some, FP Practitioners commonly work to get people out of pain where every other form of training has caused or worsened that pain. At FP, we don’t just aim to burn calories or increase cardio in gym classes, we address dysfunctions on our bodies focused around how humans evolved to move. Exercise when applied with this focus isn't just a tool for fitness, it's how exercise is medicine.
The FP “First 4” should be the most natural forms of exercise. They are fundamental movement patterns that humans have been doing for millennia. The FP corrective exercises on these fundamental movements engage multiple muscle groups in a harmonious manner, promoting balance, strength, and endurance.
Shown below is a before and after max sprint FP approved result of Jessa, an ex yoga instructor and now FP practitioner. Notice the left before pictures have hip jarring where the right hip drops excessively compared to the hips staying level with the floor on the right after picture. This hip instability is only one example of how exercise isn’t medicinal for everyone the same because any kind of exercise would cause Jessa pain before FP. This hip instability among other dysfunctions will likely result in some form of pain over time if exercise, including walking and running, is done without optimizing the FP “First 4.”
Jessa, FP Practitioner and ex yoga instructor meeting FP standard of running results
While there's no one-size-fits-all answer, incorporating a sense of how your muscles respond to daily movements rather than aiming for a certain amount of steps or cardio is key. When first starting FP, we recommend The Movement Elimination Protocol in addition to working with a FP practitioner or on one of the online courses.
When the FP “First 4” are prioritized, typically people may feel a reduction of anxiety and daily chores become easier. Most importantly, people begin to notice improved body structure when standing and walking that can lead to reduced pain that lasts for the long term. FP practitioners can expedite this process by finding the most limiting dysfunctions in a client and solve it by treating the body as a system rather than just addressing symptoms. FP has helped tens of thousands of people significantly improve their structure when performing the FP ”First 4” regardless of athleticism. Exercise is medicine with FP protocols that are designed as preventative maintenance of the body and to significantly reduce risk of injury.
The FP approach to exercise is not just about staying fit, it's about respecting how we evolved to move by optimizing the FP “First 4” - standing, walking, running, and throwing. Avoiding other traditional gym classes and exercise with the FP Movement Elimination Protocol has been critical to seeing quicker results. Exercise is medicine when taking the proactive steps to prioritize following FP protocols over other forms of training. At FP we think exercise shouldn’t be mindless or a burden but rather a way to solve problems that transfers to improvement of other aspects of life.
If you're interested in Functional Patterns, we recommend you to find a FP Practitioner near you.
Learn more about Functional Patterns and other forms of exercise in the following resources:
Sleep should be a passive activity making a good night sleep free of moving around. Although, it's also an active process involving various restoration functions inside the body. Quality sleep improves our immune system, brain function, and aids in muscle recovery. The effects of chronic sleep deprivation can be detrimental, leading to a myriad of health issues that may be hard to notice when constantly feeling tired.
Understanding the root causes of sleep disturbances is crucial. Factors such as stress, poor posture, and environmental factors in the evening or night can disrupt sleep. FP protocols address these issues by promoting a way of living to reduce physical stressors that impede restful sleep rather than just a lifestyle that varies based on trends.
External factors like using mouth tape for sleep may make a difference for some people but this likely falls short of addressing the root cause of suboptimal sleep. Mouth tape for sleep when done consistently long term may have significant postural changes to posture if someone mostly mouth breathes. In this case, it’s critical to avoid progressing too fast when taping too much of the mouth at first that could cause waking up mid sleep. Start off only applying a small piece of tape to the mouth to progressively train nose breathing over days or weeks while awake or asleep.
Many people might turn to meditation for sleep thinking it’s useful for improving recovery. Although some people may experience perceived benefits, we recommend at FP to tune into the boredom instead. The goal here is to assess the state of the body without forcing specific thoughts, positions, or breathing patterns. Developing body awareness through this assessment will facilitate solving dysfunctions and anxieties on the body when practicing FP protocols. It seems that traditional meditation for sleep falls short of translating to becoming a better problem solver.
In a time where there are plenty of fads promoted to improve sleep, try the following behaviors for optimal sleep.
Photo by Benjamin Voros on Unsplash
At FP, we have found that optimal sleep, once all of the basics are accounted for, relies on how efficient we move. Movement efficiency around the FP “First 4” - standing, walking, running, and throwing - is what builds a resilient structure and the ability to get well rested sleep.
FP training emphasizes the correction of dysfunctional movement habits to improve overall health, including sleep quality. Proper joint alignment attained with myofascial release (MFR) and corrective exercises around the FP “First 4” can significantly reduce discomfort that may be the culprit behind poor sleep. Proper joint alignment allows you to be more in control of your body resulting in being able to fall asleep and stay asleep much easier. FP corrective exercises are relatively very high intensity when they commonly combat the weakest muscles compared to a mattress or body position during sleep.
Quality sleep is a complex interplay of physical, environmental, and lifestyle factors. By applying Functional Patterns principles, individuals can address the root causes of sleep disturbances to foster an environment that supports regeneration. Mouth taping for sleep and tuning into the boredom may be useful tools for optimal sleep instead of traditional meditation for sleep. Most importantly, making optimizing the FP “First 4” - standing, walking, running, and throwing - a priority offers a pathway to not only improved sleep but also enhanced overall well-being.
If you're interested in Functional Patterns, we recommend you to find a FP Practitioner near you.
Learn more about Functional Patterns and sleep in the following resources:
Joint pain affects millions globally, often leading individuals to explore stretches for neck pain. This may begin in an attempt to be proactive with stretching routines to prevent pain from worsening and reduce pain. Other times people may react with neck stretches for pain when it occurs. This could result in neck pain stretches becoming a habit that only locally addresses the symptom. However, to address the root causes of joint pain, it's crucial to understand the relationship between our movement patterns and musculoskeletal health.
While stretching can feel good and may offer temporary relief, it's not always beneficial for joint health in the long run. To truly benefit the joints, exercises that enhance the functional capacity of the muscles supporting them are key.
We have found at FP that pain often stems from dysfunctional movement patterns that isolated stretching alone cannot correct. For instance, constant neck stretches for pain might provide temporary relief. The discomfort is likely to return unless the underlying postural imbalances are addressed.
The critical drawback of stretching for neck pain is that the muscles are put in a passive lengthened position without being followed with elastic recoil. The best stretch is where the whole body is tensioned through corrective exercises to rebound with elastic recoil as seen in elite athlete sprinters at top speeds.
Neck pain stretches may be misinterpreted as muscle tightness or referral pain from nearby tight muscles. Muscle tightness often signals underlying imbalances or compensations in the body's movement patterns. A lack of range of motion can be described as muscle tightness. Addressing these imbalances through targeted myofascial release (MFR) can help in reducing the sensation of tightness. To effectively release sensations of tightness and pain in the neck, it's essential to approach the body as an integrated system. We emphasize that FP trains the body to move as it's evolutionarily designed to, which means reprogramming our movement habits rather than merely stretching the affected area.
Instead of focusing solely on reactive neck pain stretches or proactive stretches for neck pain, incorporating corrective exercises that improve movement patterns can offer more sustainable outcomes. This approach helps in realigning the body by reducing the strain on joints to alleviate pain. The movement patterns to prioritize are the FP “First 4” - standing, walking, running, and throwing.
Pain recurrence is a common issue because traditional stretching routines don't tackle optimizing the FP “First 4” as the root cause of the discomfort. By understanding these patterns that humans evolved to do the most, it's possible to achieve long-term pain relief by correcting imbalances on the body.
While stretches for neck pain and other joint discomforts may offer temporary relief, they fall short in providing a lasting solution. By adopting a Functional Patterns approach, which emphasizes correcting dysfunctions around the FP “First 4,” individuals can achieve sustainable relief from joint pains. Reacting with neck stretches for pain can become a habit of the past. The key to long-term pain alleviation lies not just in isolated stretching but in cultivating a deeper understanding of how our bodies are evolved to move.
If you're interested in Functional Patterns, we recommend you to find a FP Practitioner near you.
Learn more about Functional Patterns, stretching, and pain in the following resources:
One idea we want to propose: Could the trend of using Ayahuasca be a result of poor sleep and poor coping mechanisms?
The Ayahuasca plant is a vine that grows primarily in South American rainforests and is used in Ayahuasca ceremonies. The Ayahuasca plant is usually mixed with another plant (Chacruna) in order to prepare the psychoactive herbal brew. The drink is typically prepared as part of an Ayahuasca ceremony, these are typically led by a shaman or guide in order to help the user with any challenging parts of the experience. It is common for the user to vomit, have diarrhea, or feel nauseated to the point where they are incapacitated and unable to walk for a brief period of time.
While the symptoms may be temporary, they also aren't putting your system in an ideal state to deal with trauma. Many look at this period of time as a purge, removal of the pent up trauma stored in the body as a result of not being able to process it properly. While some experience these symptoms as a necessary suffering to overcome greater challenges, the experience in itself can cause additional trauma and associations - That one needs to take psychoactive, exogenous substances to change their behaviors and/or perceptions in everyday life. In the long-term, this can create a dependency on Ayahuasca to address issues when it seems like there are no other solutions.
Many individuals seek out Ayahuasca for the psychedelic effects it provides. The Ayahuasca plant has a high concentration of DMT (dimethyltryptamine). This compound has been associated with dreaming states when we are sleeping Ayahuasca compound changes brainwaves to vivid ‘waking-dream’ state | Imperial News | Imperial College London. Drinking the brew in an Ayahuasca ceremony or other setting seems to provide people with a dream-like state while they are awake for up to 30 minutes via the consumption of DMT. There are various reasons people seem drawn to the experience:
When it comes to the individuals that may be seeking to have a transformative or spiritual experience, it is unclear what you can expect from an ayahuasca ceremony as there do not seem to be standardized recipes or dosages. This leaves much open to interpretation as many people do not seem to have established clear metrics or goals of how they aim to improve themselves.
Another complication is the practical application of whatever is experienced may not be translatable as the state of mind is being altered dramatically by an exogenous substance. Experiences vary between individuals, and the abstract concepts of spirituality and self improvement provide very few predictable outcomes.
As for using Ayahuasca as a rite of passage, this seems to be a form of peer pressure from travelers who feel the need to challenge others' egos. This reason in particular, is especially ironic, as many people consider the experience to provide some form of spiritual growth. Spiritual growth is an abstract concept which is difficult to define, but it seems to be often correlated with humility and ego death. The irony of pressuring others to do something because they were influenced to try it, seems like it is not coming from a place of deep wisdom.
Using Ayahuasca as an alternative for mental health unfortunately seems like it may not be sustainable as there appears to be no data looking at isolating the use of Ayahuasca as an alternative treatment for any time frame longer than 4 weeks Sub-acute and long-term effects of ayahuasca on affect and cognitive thinking style and their association with ego dissolution - PMC (nih.gov). In order to conclude if something can provide an alternative for mental health ailments, longevity and controlling for other variables is paramount as behaviors or symptoms may simply return when it is not clear which intervention is creating the results. Although, this is no reason to be pessimistic.
In this study, Study provides evidence that DMT is produced naturally from neurons in the mammalian brain (psypost.org), there is evidence to show that the brain endogenously produces DMT. This means that we can produce it in our body. Knowing this, there may be ways we can facilitate the release of DMT by improving the quality of sleep as this compound seems to be correlated with melatonin secretion and deeper stages of sleep when we are dreaming. It may be possible to reap some of the benefits that an Ayahuasca retreat may or may not provide by improving your quality of sleep.
While there may be utility to experiencing reality from a different perspective, it is challenging to make a clear distinction as to how any observations or realizations in this altered state can be practically applied. One of the most mystifying characteristics of the Ayahuasca plant, is the fact that it has such varying effects for people. This makes repeatability of any supposed benefits a coin flip at best. Coupled with the real risk of permanent damage, Ayahuasca is not something to be taken lightly.
Since the body is capable of producing the main psychoactive compound people seek from the Ayahuasca plant, it seems that getting better sleep may be able to provide more utility at a much lower risk for the majority of people. Please checkout our blog post on sleep for more information on how to get the most out of your rest Beyond Sleeping Positions: Optimizing Sleep and Reducing Chronic Pain – Functional Patterns. Using the intelligence our body has developed to make our body a more efficient human seems to be one of the best ways to quantify what objective self improvement and transformations may be. Below is an example of how using more objective metrics, like posture and the gait cycle, we can improve mental and bodily health for the long term.
Naudi Aguilar (@naudiaguilar) • Instagram photos and videos
At Functional Patterns, one of the most fundamental concepts we aim to impart, is how to be more scientifically oriented. When abstract language and arbitrary rhetoric surrounds ideas, it makes repeatability an issue as the results can be open to interpretation. Our aim is to take the guesswork out of taking care of your body and create more predictability by living intentionally, not habitually.
For more information on how to cope better and heal using endogenous hormones, check out the articles below:
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Stopping or reversing the development of technology, however, does not seem like a valid option today. For this reason, we should understand the possible advantages and disadvantages that may come from dissociating from our reality. Over the course of this article we will aim to quantify more clearly what escapism is, how it can shape our life, and the ways we may be lying to ourselves about how we perceive our behavior and health.
Escapism as defined by psychologists, Escapism in Psychology: Healthier Types of Distractions (verywellhealth.com), is “when a person routinely uses an activity or behavior to escape life’s realities. It is a way of distracting the mind. Examples include social media, substance use, or playing games to avoid thinking about or facing something else, such as a relationship conflict or a stressful assignment deadline.”
What people consider escapism varies from individual to individual. Although, most people would probably agree that seeking a form of distraction from work or other responsibilities is a form of escapism. For example, choosing to read a few romance novels by the pool instead of finishing a presentation for work can be one way that we might indulge in escapism by seeking a distraction. Many people even use movement and exercise as a way to cope with anxiety and avoid boredom.
However, what many people may fail to realize is that even the words we choose to use can either intentionally or unintentionally distort our perspective and cause us to have a less precise understanding of reality. In many instances, it seems people prefer to romanticize reality and escape the more objective and possibly boring analysis of their life.
Abstract words like "love" and "freedom" are often used to create an ideal imagined reality. In romance novels, this is encouraged, as the distraction can become more immersive if you choose to imagine the scenario in your head. The less precise and further removed from measurable and scientific language we use, the more is left open to interpretation both by the speaker and listener.
"A map is not the territory it represents, but, if correct, it has a similar structure to the territory, which accounts for its usefulness."
-Alfred Korzybski, "Science and Sanity"
This quote describes how we use language as symbols like maps, representing reality but not being identical to it. Accuracy is crucial, as effective navigation of reality requires accurate maps. Similarly, effective communication and thought formation will need precision.
When people say, “You are what you eat,” they are referring to the food you choose, creating the body you will see. Most of us would intuitively understand that binging pizza and ice cream may cause us to gain excess body fat, but what might puzzle some of us, is how our thoughts can shape our structure as well.
Thoughts influence our behaviors and the way we solve problems. Our experiences and environment will play a large factor in how our body develops.
Observing children as young as 2 years old already showed a positive correlation between having a higher BMI or being closer to obesity and more screen time. If we allow our vices to consume our time, distracting us from the discomfort of boredom or unpleasant feelings from doing nothing, we create a behavioral association that hinders the development of new skills and talents. This avoidance may ultimately impede our long-term improvement and growth.
Although increased television viewing times were correlated with higher obesity rates, there does also appear to be a positive correlation between playing certain video games and increased gray matter development.
Playing Super Mario induces structural brain plasticity: gray matter changes resulting from training with a commercial video game - PubMed (nih.gov)
The development of gray matter in the brain is usually related to more neuroplasticity and ability to adapt or learn new things. This study however, does not control for enough variables to conclude that video games are inherently useful or harmful. There is also the amount of time, frequency, and type of game played to consider when it comes to deciding whether playing a video game can actually be used to train your brain, or if it is being used as another way to escape reality.
Using abstract language makes it easier for us to delude ourselves and create fantasy worlds in our imagination. When people use abstract terms, they may believe they are communicating ideas or emotions that are challenging to define more objectively, but this can easily become a way of avoiding the work necessary to be more accurate in most instances.
It seems that people avoid this type of work to feel good in the short term and possibly to fit in with others by using slang or other terms they may not fully grasp. While there may be learning opportunities in some video games and even reading romance novels, there is far more predictability in becoming more scientific with our language. Using more calculated language will allow us to tune into the boredom more effectively and begin regenerating at more fundamental levels, like many animals in nature seem to do, once we eliminate the stress of our miscalculations.
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However, it's important to consider whether these methods address the root causes of pain and discomfort or merely offer temporary relief. While we do not deny that traditional or back massages can offer a sense of relaxation and may result in temporary pain relief and discomfort, it may not be a sustainable and long-term solution for most people.
The idea behind massaging the muscles is to hydrate some of the calcified or knotted segments by squeezing the tissue and restricting blood flow. This will then lead to a rush of blood and nutrients once the pressure is removed.
There's an uncomfortable experience often felt following a massage referred to massage malaise. During a massage, the manipulation of muscles and tissues can increase circulation and help to release stored metabolic waste products from the tissues into the bloodstream. As the body works to process and eliminate these waste products, it can lead to feelings of malaise, fatigue, or even mild nausea in some individuals. This is a temporary reaction and is generally considered a sign that the body is effectively detoxifying. Drinking water and staying hydrated after a massage can help to facilitate the elimination of these waste products more efficiently.
However, many people who suffer from chronic pain or chronic stress typically do not feel relief after massage malaise subsides, and even after several sessions for massage therapy. The reason for this is because many massage techniques out there may miss the calcified tissue or knotted segments of muscle.
The massage may bring about a sensation of relaxation and looseness in the body, but more than likely it will not change how you move your body around. Once you move more and more, these calcifications and knots will re-embed into your tissues, restricting certain ranges and limiting your ability to properly transfer force. Ultimately, this will result in pain and stress once again, returning you to a cycle of pain, massage, rest, and repeat.
Myofascial Release massage (MFR) and traditional massage are both techniques used by society with the intent to relieve pain, improve mobility, and enhance overall well-being. MFR can be more effective than traditional massage due to its specific focus and technique. Here's why:
Targeted Myofascial Focus: During myofascial release massage, tools are used to specifically target the fascia, the connective tissue that surrounds and supports muscles, bones, and organs. Fascia can become tight, restricted, and cause pain due to various factors such as injury, stress, inflammation, or poor posture. MFR techniques work by applying gentle, sustained pressure to these fascial restrictions to release them, thereby restoring motion and eliminating pain. This focused approach can sometimes address issues that traditional massage, which primarily targets muscle tissue, may not fully resolve.
Deeper Level of Healing: While traditional massage can be effective for relaxing muscle tension and improving circulation, myofascial release massage works on a deeper level, affecting the fascial network that penetrates every part of the body. This can lead to more effective changes in the body's alignment and functioning, potentially offering more comprehensive and long-lasting relief from pain and mobility issues.
Holistic Approach to Pain and Mobility Issues: MFR considers the body as a whole rather than focusing solely on the areas where symptoms manifest. Because fascia is an interconnected web, restrictions in one area can affect distant areas of the body. Myofascial release massage aims to treat the root cause of pain and dysfunction rather than just alleviating symptoms, which can lead to more effective and lasting results.
MFR can be Done at Home: MFR is a self-care practice that individuals can perform at home with the use of tools like lacrosse balls, softballs, hard foam rollers, or other self-massage tools. This empowers individuals to manage their pain and mobility issues actively, eliminating the need for frequent therapy sessions.
Psychological Benefits: The gentle and sustained pressure used in MFR can also have a calming effect on the nervous system, potentially reducing stress and anxiety levels. This holistic approach not only addresses the physical aspects of pain and mobility but also incorporates the emotional and psychological components, offering a more comprehensive form of therapy.
In most cases, how and where someone develops calcifications and knots in their tissues is dependent on how they move. Asymmetries, over-compensations, unhealed injuries, and other dysfunctions in movement can lead to the body developing calcifications (calcium deposits) and knots that further limit range of motion and leveraging abilities.
Understanding the biomechanical factors behind muscle tension can shed light on why massage therapy, in isolation, might not offer a comprehensive solution to musculoskeletal problems. Some biomechanical factors include posture, muscle imbalances, and trauma, among many others. We will go over the mentioned three below:
Chronic posture deficiencies can lead to an uneven stress distribution across muscle tissues. Massage therapy can temporarily alleviate the tension in these overworked muscles, but without addressing and correcting the postural habits, the relief may be short-lived, and the cycle of tension and discomfort will likely continue. Addressing posture takes a multifaceted approach, which cannot be resolved without also addressing movement such as how one exercises and how one rests to receive the benefits of that exercise.
A significant difference in strength or development between opposing muscle groups can cause biomechanical strain. Again, massage therapy might relax the tense muscles, but strengthening and balancing one's structure to take on external and internal forces are required to correct the imbalance and prevent future discomfort. Massage therapy doesn't have the capability to produce the force needed to change the structure of the body in this way.
MFR, more effectively than massage therapy and traditional massage techniques, can provide relief in the healing process by increasing blood flow and reducing tension around injured areas. However, training in relation to our evolutionary blueprint to rehabilitate the injury and prevent compensatory muscle knots from forming, is a huge part of resolving chronic pain and chronic stress brought on by poor movement patterns. Injuries and trauma usually take more than just time, and to reverse the damage done, it typically takes additional forces brought on by retraining movement.
The emergence of Myofascial Release massage (MFR) as an alternative to traditional massage is more effective when addressing the source of pain and stress. With its targeted approach to the fascia, MFR offers a more holistic and comprehensive method for alleviating pain and improving mobility. Its ability to be practiced at home, combined with the psychological benefits of reducing stress and anxiety, empowers individuals to take an active role in their own healing process.
Understanding the biomechanical roots of muscle knots—such as posture, muscle imbalances, and the aftermath of injuries—highlights the limitations of massage alone. It underscores the necessity of incorporating movement analysis and correction into our wellness routines. Corrective exercises and a mindful approach to movement can address the underlying biomechanical factors contributing to discomfort.
Take the next step in addressing imbalances and trauma in the body with the Functional Patterns 10 Week Program today.
Animal Flow, often called the "movement for the modern age," has witnessed a surge in popularity within the fitness industry. It captivates enthusiasts with its unconventional approach, blending elements of yoga, dance, and bodyweight exercises into a seamless flow of animal-inspired movements. The allure of training like animals lies in its novelty and the promise of enhancing agility, mobility, and overall fitness.
Image by LumiNola
This trend encourages participants to “explore their primal instincts and channel their inner beasts,” adopting the graceful postures and motions of creatures from the animal kingdom. From the graceful crawl of a panther to the powerful push-ups of a bear, Animal Flow offers a unique and engaging workout experience that attracts fitness enthusiasts seeking a fresh challenge.
Many animal movement and bodyweight training methods, like Animal Flow, purport that their programs will “make you a better athlete” or prevent injury, but do these claims hold up?
To assess the effectiveness of Animal Flow and similar training methodologies, we must first acquaint ourselves with the SAID principle – Specific Adaptations to Imposed Demands. The SAID principle posits that our bodies adapt specifically to the demands placed upon them during training. In other words, the exercises we perform dictate the changes our bodies undergo. (1, 2)
However, Animal Flow and its animal-inspired movements present a stark contrast to the natural human movement patterns that have evolved over millennia. Anthropologists and biomechanics experts agree that certain functions have driven the development of the modern human form. These include bipedal locomotion, which relies on spinal rotation and contralateral reciprocation, as well as the ability to throw or propel objects away from the body, which played a pivotal role in shaping the human shoulder. (3, 4)
When we engage in training modalities like Animal Flow, we are essentially ignoring our paleobiology. Instead of promoting and enhancing the fundamental human movement patterns of standing, walking, running, and throwing, we are adopting movements that deviate from our natural design. Consequently, the SAID principle comes into play, leading to adaptations that strengthen Animal Flow movements over essential human actions.
The critical issue is that as these fundamental human movements of standing, walking, running, and throwing are de-trained, they become less fluid and less supported by muscle. Over time, this will result in compensation patterns in the movement, leading to pain and discomfort. Our bodies are biomechanically optimized for specific movements, and when we divert from those patterns, we risk compromising our long-term physical health.
In the field of athletics, the movements used are generally running and throwing or derivative patterns. Bodyweight training protocols such as Animal Flow cannot improve the efficiency of these movements because those patterns are not included in the training program. Therefore, these animal movement and bodyweight training programs are the antithesis of athletic training.
In contrast to Animal Flow's focus on animal-inspired movements, Functional Patterns training methodology takes a more pragmatic approach rooted in understanding and optimizing human biomechanics. Functional Patterns recognizes the significance of restoring and enhancing the fundamental human movement patterns that have evolved to suit our species over countless generations.
Functional Patterns delves into the intricacies of our anatomy and physiology, with a particular emphasis on the biomechanics of the “FP First Four,” standing, walking, running, and throwing. By analyzing these essential movements and their role in our evolutionary development, Functional Patterns seeks to restore them to their optimal state via precise corrective exercise techniques.
The methodology is designed to promote optimal function of all muscle groups and reduce the risk of pain and injury by emphasizing human-centric movements. This approach recognizes that training should not steer us away from our inherent capabilities but should instead strive to enhance and preserve them.
To understand the challenges posed by trendy workout systems like Animal Flow, we must examine both the long-term consequences of movement mistakes and the ever-present risk of injuries that affect participants' results.
When individuals exclusively practice Animal Flow or similar training modalities, they prioritize animal-inspired movements over fundamental human actions. This deviation disrupts the finely tuned biomechanical balance that has evolved to support our species over millennia.
While initially offering a sense of novelty and excitement, these types of primal workouts and mobility training programs involve movements that can lead to discomfort, pain, and injury over time. These workouts often include dynamic and joint-compromising movements inspired by animals. Such movements can place undue stress on various joints and muscles, increasing the risk of overuse injuries and strains.
For instance, quadrupedal positions, which require supporting the body weight on locked-out elbows, are prevalent in many bodyweight training and primal movement programs like Animal Flow. This practice conflicts with human paleobiology, as humans are naturally bipedal and designed to support their body weight on their feet, not their hands. Repetitive quadrupedal movements can lead to wrist and elbow pain, hypermobility through the shoulder girdle, and an inability to properly orient the spine while standing, walking, or running. Just because you can do something doesn’t mean that you should.
Remember, the SAID (Specific Adaptations to Imposed Demands) principle governs our body's responses to training stimuli and plays a crucial role in this narrative. As individuals immerse themselves in Animal Flow, their bodies adapt specifically to these unique movements. However, these adaptations may not necessarily enhance overall fitness or functionality. In fact, these adaptations may be detrimental when they lead to imbalances or weaknesses in specific muscle groups or joints, increasing the risk of injuries.
The recurring problem of injuries within these trendy workout systems cannot be ignored. It is crucial to understand that the very movements that initially attract individuals to these programs can paradoxically become the source of their downfall.
The lack of transparency in some trendy workout systems compounds this concern. Enthusiastic followers, eager to maintain the appeal of these programs, may be less inclined to speak out about their injuries, fearing that it might tarnish the image of the system they have come to love. This lack of accountability can contribute to a misleading perception of these workouts as effective and injury-free.
While trendy workouts like Animal Flow offer exciting and creative movements, they also come with risks that can compromise both short-term progress and long-term physical well-being. Participants must recognize the potential pitfalls associated with these trendy training modalities, including the risk of injuries and lack of results. A balanced approach to fitness should prioritize safety and sustainability, ensuring that individuals can continue to train without being sidelined by injuries caused by the very movements they embrace. Ultimately, the pursuit of fitness should enhance one's quality of life, not undermine it.
In the pursuit of fitness and well-being, it is crucial to evaluate the methods we choose to adopt objectively. While Animal Flow, bodyweight training, and similar mobility training methods may offer an exciting and novel experience, we must not lose sight of the fundamental human movement patterns that have shaped our species and underlie our health.
The SAID principle reminds us that our bodies adapt to the specific demands placed upon them during training. Therefore, aligning our exercise routines with our paleobiological heritage is essential to prevent the degeneration of fundamental human movements and the subsequent onset of pain and discomfort.
Functional Patterns training methodology offers an alternative approach that seeks to restore and optimize human movement patterns. By focusing on these patterns, individuals enhance their functional fitness, reduce the risk of pain and injury, and ultimately prioritize their long-term health and well-being.
As we navigate the ever-changing landscape of the fitness novelty machine, it is crucial to maintain a balanced perspective. Remember the wisdom of evolution when it comes to our physical well-being. Ultimately, the best animal to train like is the one we are - humans.
In this article we will delve into why saturated fatty acids like beef tallow, lard or organic coconut oil (among others) are much healthier fat to cook your food in compared to vegetable oils.
Before addressing the reason why it is important for you to really pay attention to the cooking oils you are using, let's quickly browse through the semantics of the world of fatty acids.
Fatty acids are the main molecules constituting fatty substances or lipids. They are formed of chains of carbon atoms linked to hydrogen atoms. Fatty acids mainly constitute a source of energy (1g of lipids = 9 kcal) and participate in the proper functioning of the body and the various metabolic systems. In addition to having an energetic role, fatty acids will also have a structural, metabolic, anti-inflammatory and protective role for the cardiovascular and cerebral system. There are around forty different fatty acids, among which we distinguish in particular these three categories:
We now have to insist on the reason why Polyunsaturated fatty acids (PUFAS) should not exist in your diet. To explain it clearly we are basing our knowledge on the research from the biologist and biochemist Ray Peat who has based his dietary philosophy on his research and findings on the endocrine system and metabolism.
Next, we’ll be looking at why PUFAs aren’t so great for your long-term health.
In summary, according to Dr.Ray Peat's research, PUFAs can interfere with digestion and other bodily systems due to their effect on digestive enzymes, and their instability at body temperatures may lead to cellular damage, particularly affecting energy production in cells.
As opposed to PUFAS, saturated fatty acids such as tallow, ghee, or organic coconut oil which are solid at room temperature remain stable when heated and are not dangerous for your metabolism, your hormonal balance and your system as a whole.
PUFAs exist in the majority of processed foods you’ll find in grocery stores and convenient stores. This includes but isn’t limited to: Cereals, chips, popcorn, roasted nuts, snack bars, protein shakes, bakery items, canned goods, frozen meals, nut and oat milks, dried fruit, and nearly every food that comes pre-cooked and prepackaged will likely contain either canola oil, vegetable oil, or sunflower oil. Even processed food items labeled with ‘USDA Organic’, ‘Gluten-Free’ or ‘Vegan’ will contain these oils. Perhaps it is better known in recent years, but ‘Vegan’ doesn’t always equate to being healthy and nutritious, which is further discussed in this article, The Pitfalls of Plant-based Eating, if you want to find out more. So whether you are on the run and needing a sugar boost, or looking for a clean coping snack, be sure to be on the lookout for PUFAs.
PUFAs are in processed foods because most companies cook or bake their ingredients in some type of oil to preserve the flavor and retain some of its nutritional value. To make their products both affordable and accessible, they are likely going to put more resources into the star ingredients, rather than what it is being cooked in. For instance, many supposedly ‘clean’ and ‘health-conscious’ brands will cook their food items in PUFAs. For example, below is the ingredient label for MadeGood’s Granola Bars, which are technically “USDA Organic, Gluten-Free, and Vegan”:
Like most health food items, this one is also baked with sunflower oil. So while the ingredients may be better alternatives to other brands on the market, when these are regularly consumed over time, there may be problematic health concerns that will follow.
If you aren’t big on eating prepackaged snacks, that’s great. However, it's even more crucial to reconsider the types of oils you use for cooking at home, especially if you cook regularly.
If you type “saturated fatty acids” in your search engine you will probably only find results telling you that they should either be avoided at all cost or that they should represent a very small percentage of your calorie intake during the day. Cooking with lard, ghee, or beef tallow seems to be the gateway to the worst cardiovascular diseases you can imagine.
To start understanding why animal fats should be your primary source of fat intake we need to take a look at the evolution of our species. Before vegetable oils became predominant in our modern world human beings have been thriving on saturated fats derived from animal food.
Published studies from pioneers like Dr Mary Enig are also debunking correlations between a diet high in saturated fats and cancer occurrence (Dietary fat and cancer trends--a critique).
More than half of your brain is made up of fat, and the majority of that fat is saturated fat and cholesterol. Synapses (every thought that turns into physical action) need cholesterol. The myelin that surrounds neurons is rich in cholesterol. Cholesterol is necessary for the growth of neurons and the connection between them (Brain cell type-specific cholesterol metabolism and implications for learning and memory)
Saturated fats also have a positive impact on your liver. Having a fatty liver (hepatic steatosis) without alcohol consumption is increasingly common, it’s called a non-alcoholic fatty liver disease (NAFLD). What majorly contributes to this is an excessive consumption of polyunsaturated vegetable oils associated with processed food and grain based products.
Your heart is also surrounded by a coat of fat, made of saturated fat. The following study shows that a consumption of saturated fats decreases the level of lipoprotein plasma (that can cause cardiovascular disease if too high in blood circulation) (Plasma lipoprotein (a) levels in men and women consuming diets enriched in saturated, cis-, or trans-monounsaturated fatty acids)
Some essential vitamins like vitamins A and K2 are abundant in animal fats, they play important roles in our health and most of the time our diets lack them. Combined with vitamin D, these vitamins form a trio called “activators” which work together to allow the proper use of minerals in the body. Vitamin A for example is only found in animal products (liver, offal, butter). It is essential for strong immunity, for eye health, thyroid health to give a few examples and Vitamin K2 is abundant in fat from grass-fed animals.
What is this telling us? It brings us back to the point made at the beginning of this section. We have been thriving as a species through millions of years surviving on animal based fat and meat. Our bodies are designed to absorb nutrients in the best way when they are coming from an animal source. That’s how our cells work. Sure, supplements exist and some plants also have vitamins in them but your system will have to engage in all sorts of chemical reactions in order to extract the nutrients and lead them to the desired place losing some of the benefits of the said nutrients along the way. With animal-sourced products, the nutrients are directly available in a state that your body can immediately deal with in its purest way.
On the same topic when it comes to your gut microbiome, cooking your food with healthy fat will promote a better absorption by the bacteria and promote an anti-inflammatory environment. For more information on this, check out this other Functional Patterns article on Healthy Gut Flora and Inflammation.
Finally you should also consider that aspect: to get beef tallow as a product the process is pretty straight forward. However getting any vegetable oil on your table or supermarket shelves is a whole other story involving chemicals and mechanical processes. And that is regardless of the oil being organic or not, those seeds need to be crushed and processed to get the oil out of them and make it edible.
Now that we know why saturated fats are critical in our diet we need to discuss an important aspect. When cooking with beef tallow, lard, organic avocado oil or any other saturated cooking fat you need to pay attention to what is called the smoke point. The smoke point refers to the temperature at which the oils stop shimmering and start smoking. The smoke point differs depending on which fat you are using, and can range from 325°F (162°C) to more than 500°F (260°C). When the fat has reached its smoke point that’s when it starts to break down which means that its chemical structure is degrading and it becomes harmful to consume it. When the smoke point has been reached, a substance called acrolein gets released along with free radicals (chemicals associated with cell damage and linked to illness, aging, and even cancer).
For example, beef tallow has a smoke point of 480°F (250°C), organic coconut oil of 400°F (204°C) and butter 302°F (150°C).
That variable will be important to consider to keep the healthy benefits of the cooking fat you are using.
Choosing to cook your food in organic coconut oil instead of safflower oil for instance is an essential step forward to stop the degeneration of your cells, promote a better hormonal balance and protect the symbiosis in your gut microbiome.
Obviously that overall balance will not only be about the oil; what you cook in it will matter, as cooking oil is only one component in a system of choices that determine your health and wellness. Frying frozen breaded fish sticks in a pan full of lard will not solve the problem.
For the highest grade of animal fats, make sure to check the source of the animal fat you are buying. Grass-fed animals make the healthiest fat, but if the animals have been fed grains and soy, their fat will be impacted and it will even make it toxic for you to eat.
When you have ticked that “healthy oil” box, have a look at the other elements of your life that need to be addressed to really move forward towards a healthier and better functioning body. On the subject of diet for example try no to eat too late to help your digestive system do its job properly and absorb all the nutrients you need to have enough energy to go about your next day. This will be linked to your circadian rhythm, your internal clock.
We at Functional Patterns consider a large spectrum of elements that, when put together, can help you get on a more regenerative path whether it comes to fighting inflammation, digestive issues, getting better at managing your anxiety, or addressing chronic pain.
]]>Sleep Apnea is a serious and potentially dangerous condition where patients repeatedly stop and start breathing throughout the night. When you stop breathing, even for seconds at a time, your brain does not get enough oxygen which can have quite damaging outcomes. The stop and start pattern of breathing akin to sleep apnea significantly disrupts sleep, and can eventually lead to cardiovascular disease, stroke, metabolic disease, and even brain damage.
However, the impact of sleep apnea extends beyond these direct complications, suggesting that sleep apnea may also be a symptom of a greater dysfunction within the body's systemic operations. This perspective underscores the complexity of sleep apnea, pointing to its potential role in highlighting underlying imbalances or conditions within the body's regulatory mechanisms. These deeper implications demand a more holistic approach to treatment and management, looking beyond conventional interventions to understand and address the root causes of this disorder. In this article, we’ll review what sleep apnea is, what causes it, and how to resolve it, including whether there is a sleep apnea treatment without CPAP, while also considering the broader systemic implications of the condition.
The most common sound associated with sleep apnea is loud, persistent snoring. This snoring is usually loudest when sleeping on the back and might be less loud when sleeping on the side. One of the hallmark signs of sleep apnea is the noticeable cessation of breathing, which can last from a few seconds at a time to over a minute. During these pauses, airflow completely stops despite ongoing effort to breathe. Following a pause in breathing, a person with sleep apnea might suddenly take a deep breath or make a choking or gasping sound as breathing resumes. This pattern can repeat throughout the night, leading to fragmented, poor-quality sleep. The combination of these sounds—snoring, silence, and then a gasp or choke—can be quite distinctive and is a strong indicator of sleep apnea. However, not everyone with sleep apnea snores loudly, and not all who snore have sleep apnea.
Sleep apnea, a disorder characterized by pauses in breathing during sleep, is influenced by a range of risk factors, anatomical traits, and lifestyle choices that contribute to and even cause the condition. One of the primary risk factors is obesity; carrying extra weight, especially around the neck, can block the airway when sleeping. Physical characteristics such as a narrow throat, large tonsils, or enlarged adenoids also play a role in sleep apnea's onset.
Additionally, sleep apnea often occurs alongside various health conditions. For instance, it's frequently seen in individuals with high blood pressure, as the sporadic oxygen levels caused by sleep apnea strain the heart and blood vessels. A two-way link exists between sleep apnea and type 2 diabetes, with each condition potentially worsening the other. Similarly, heart issues like heart failure and atrial fibrillation are more common in people with sleep apnea, underscoring the condition's serious effects on heart health.
Lifestyle habits contribute to the risk as well; smoking can cause inflammation and fluid buildup in the airway, and alcohol consumption relaxes the throat muscles, both increasing the likelihood of breathing interruptions during sleep.
Addressing sleep apnea effectively requires more than treating symptoms; it necessitates lifestyle changes. Improvements in diet, exercise, and overall daily habits are crucial. Without tackling the underlying issues, such as those leading to obesity or contributing to the risk factors mentioned, managing sleep apnea can be challenging.
First and foremost, if you struggle with sleep apnea and you are overweight, smoke, or drink, please know that there is such a thing as a sleep apnea treatment without CPAP (explained below).
First and foremost, it is absolutely crucial that you address the preceding habits which lead to sleep apnea. Why is this important? Making alternative decisions that improve your health across the board will help you create sustainable results. Sleep apnea treatments without CPAP on the other hand require more energy on your end. Moreover, using mouthpieces, CPAP, and other external devices only alleviate symptoms of sleep apnea in the short term, which can cause a lifelong dependence.
This dependency can impact your life in many other ways. If you enjoy camping or traveling for example, it might be challenging to fully immerse yourself in nature and/or being in new places. Relying on manual devices results in more specific sleep parameters and less flexibility.
CPAP devices also break down frequently, repairing these malfunctions can be expensive and quite challenging to resolve. While we recognize that these devices indeed serve an important function, we believe they should only be used in the short-term to help you get a good night’s sleep while you work on other aspects of your life until you’re no longer dependent on the machine.
If you aren't sure where to start, here are some articles on how to address these deeper issues:
The most common treatment for sleep apnea is a sleep apnea mouthpiece. Sleep apnea mouthpieces such as CPAPs supply airways with continuous positive pressure, keeping the airways open throughout the night. Sleep apnea mouthpieces often help people snore less and sleep better. At FP however, we highly recommend against sleep apnea mouthpieces because they fail to address the root cause of the issue, and instead just treat symptoms. If the cause of your sleep apnea is being overweight, focus on losing weight instead of just covering up a deeper problem. Wearing a sleep mask every night is also not at all sustainable.
If you have a normal BMI and you still experience sleep apnea, your tongue, throat and airway muscles may be weak and may not interact well with your pecs, core, and pelvic muscles. When individuals of normal weight work with us at FP, we help eliminate their sleep apnea by resolving their movement dysfunctions. Through improving the tensegrity and intricate connections between various body parts, our client’s muscles and fascia function properly together so that their throat muscles don’t collapse while sleeping.
Sleep Apnea is a complex and significant health condition that deserves prompt and careful attention. It's understandable and common to feel overwhelmed by its potential impact on your well-being. However, addressing sleep apnea early on can help prevent more serious health complications in the future. We recognize that every individual's journey is unique. It will take honest reflection on your lifestyle choices and troubleshooting with different approaches until you find what works for you.
Even just becoming aware of your own lifestyle choices, such as diet and exercise habits, can take a lot of time and energy - sometimes you people aren’t 100% aware of the deeper causes behind your condition. While it might seem challenging, making gradual and sustainable changes can significantly contribute to improving symptoms. Remember, these adjustments are not about quick fixes but creating habits that foster long-term well-being.
It's also worth noting that while devices like sleep apnea mouthpieces offer temporary relief, they might not address the root cause of the condition. If after making lifestyle changes, you're still facing challenges with sleep apnea, it could indicate structural issues within the body that need attention. We focus on enhancing the body's movement and connectivity across myofascial chains, aiming to reduce snoring and alleviate sleep apnea symptoms naturally, without the need for CPAP machines.
Achieving a natural resolution to sleep apnea is a journey that we're committed to supporting you on. If you're looking for alternative treatments and wish to explore how functional patterning (FP) can help eliminate snoring and manage sleep apnea symptoms, reaching out to an FP practitioner can be a great next step. Together, we can work towards a solution that not only addresses sleep apnea but also enhances your overall health and quality of life.
]]>Instead, you need to learn how to enter a stressful situation with calm focus, and then subsequently and rapidly recover and move on from the experience. Many people experience difficulty switching from a sense of fear to a sense of peace, and stressful situations follow them throughout their daily decisions even though that situation has ended. Think about it, if you experience an upsetting situation such as a breakup, an offensive interaction with a stranger, or a passive aggressive exchange with a coworker, it is fairly common to feel residual effects of that experience that could impact how you treat others or yourself even as your week or month present additional challenges.
The truth is, stress and relaxation, the sympathetic and parasympathetic nervous system, are two sides of the same coin. Understanding how to shift your mind and body between the two is crucial for overall health, regeneration, longevity, and wellbeing. Unfortunately, most modern humans don’t know the two are connected. Moreover, many people don’t even have the ability to enter states of non sleep deep rest, which is a relaxed and regenerative state of calm while awake. In this article we’ll explore what it means to enter a deep state of parasympathetic relaxation, why you need to make sure you know how to relax, and finally how to actually enter that state.
First and foremost, let’s get a basic understanding of these two aspects of the nervous system and how they interact with one another.
The sympathetic nervous system is a branch of the autonomic nervous system responsible for the body's rapid involuntary response to dangerous or stressful situations, often termed the "fight or flight" response. It mobilizes the body's resources for emergency situations by increasing heart rate, redirecting blood flow to muscles, and releasing stored energy, thereby preparing the body to confront or flee from perceived threats. The sympathetic nervous system can become activated in the face of physical or psychological stressors.
Some examples include during exercise (whether voluntary or involuntary), before a big presentation, arguing with a spouse, working on a tough assignment for work, or even walking in the woods.
The sympathetic nervous system primarily evolved to stimulate physical activity in the face of imminent danger. For example, to escape from a predator or while hunting (both highly stressful situations). When a human in the wild subsequently escapes danger, sympathetic activation subsides and the parasympathetic system activates. After escaping an acute physical stressor, the liver begins metabolizing cortisol and epinephrine removing stress hormones from the bloodstream, therefore allowing the mind and body to relax.
In the post ancient era and especially during modern times however, the sympathetic nervous system is increasingly activated by non-physical stressors such as psychological stress and environmental toxins. Examples of psychological stress can include a stressful situation at work, relationship issues, or even just getting stuck in traffic. When the sympathetic nervous system is turned on it pumps out stress hormones preparing you for physical activity. Without a physical outlet, those hormones effectively build up and become stuck in your body.
Environmental stressors include non native EMF’s, unhealthy food, toxins in our water, and pollution, which likewise activate the sympathetic nervous system. When your body is constantly exposed to low grade stressors, either physiological ones walking around with you in your head, or air pollution continuously entering through your lungs, your body never has the opportunity to enter states of non sleep deep rest, or even deep sleep for that matter.
The parasympathetic nervous system is commonly referred to as the “rest and digest” mechanism. When the PNS is activated your body releases neurotransmitters such as acetylcholine that lower heart rate, promote smooth function of the intestines, and relax muscles. A well functioning PNS is crucial for developing equanimity, staying calm, and helping your body recover. Overactivation of the sympathetic system prevents the activation of the PNS and is associated with many chronic diseases like hypertension, heart disease, insomnia, metabolic syndrome, as well as depression and anxiety disorders.
Basically, overactivation of the SNS leads to chronic stress. The PNS on the other hand plays a key role in counteracting the body's stress response, by promoting relaxation and recovery. This helps to prevent the negative health effects associated with chronic stress, such as anxiety, depression, heart disease, and sleep disorders. It also helps promote healing, longevity, and antiaging.
People often try to activate the PNS through practices like breathwork, meditation, yoga, or relaxing massages. While there may be some benefit to these practices, they rarely get to the root of the problems causing SNS over-activation. At FP, we promote addressing and resolving the fundamental root cause of a problem as opposed to treating symptoms. Exercise, for example, releases “feel good chemicals” that can help decrease stress, temporarily improve well being, and even temporarily decrease pain via endorphins - hormones that act as natural painkillers. Of course, exercise is crucial for overall health, but that does not mean it should be used to cover up negative emotions or otherwise pressing problems. Most people in fact use practices like breathwork, meditation, yoga, or relaxing massages to superficially feel better, subconsciously coping with their problems, as opposed to actually solving them. This is why at FP, we commonly say exercise is the most abused anxiety drug on the planet.
So, how can you actually enter states of non sleep deep rest without depending on exogenous substances or outside factors?
If your body has a lot of movement imbalances and muscular asymmetries, it will be significantly more difficult for your body to relax. Muscle imbalances cause certain muscle groups to hold on to tension even when they’re not under stress. While relaxing massages can help, the only permanent solution is to resolve your movement dysfunctions. Improving your movement dysfunctions will help balance out your structure, allowing your muscles to relax, activating the PNS. Shifting effectively between the sympathetic and parasympathetic state is crucial, but if your body is mangled in a way that muscles literally cannot let go of tension, you will never be able to truly relax no matter how much you meditate or how calm you are mentally. For the parasympathetic state to kick in, your muscles need to be relaxed. If your muscles can’t relax due to postural asymmetries, your body thinks a threat is still present, keeping you in a fight or flight state.
From our perspective at functional patterns, one of if not the most crucial aspect to triggering a parasympathetic state is to create balance within your body.
A well functioning autonomic nervous system involves a healthy activation of the stress response and subsequent smooth transition into a parasympathetic state. When your body has the resources it needs, your mind responds to stress with equanimity, and your body is in a state of relative peace, you will not need to utilize techniques like breathwork or relaxing massages to trigger relaxation and enter non sleep deep rest. Instead, your body will naturally shift from a sympathetic to a parasympathetic response without much effort at all.
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EMFs are an invisible form of radiation that emanate from both natural and man-made sources. They are typically categorized into two types: Ionizing and Non-ionizing.
Ionizing frequencies, such as X-rays and gamma rays, are considered high-level radiation which cause cellular and DNA damage upon exposure. These frequencies are widely recognized as harmful to the human body. Even small levels of exposure can be extremely detrimental to our health.
Non-ionizing frequencies include most of the electromagnetic spectrum, and are conventionally considered unharmful to humans due to their low frequencies. Non-ionizing frequencies such as microwaves (MV), ultraviolet (UV), infrared (IR), radio frequencies (RF), and visible light are on the lower end of the energy spectrum. Although non-ionizing frequencies are often advertised as safe for human exposure, chronic exposure to non-ionizing frequencies may have damaging effects on the human body.
Common devices that emit EMFs include mobile phones, tablets, computers, smartwatches, televisions, microwave ovens, power lines, broadcast towers, medical devices, LED lights, and various electrically powered devices. Devices that rely on Wi-Fi and Bluetooth transmitters like smartphones and laptops are especially concerning due to constant close contact. Since these devices are practically inescapable, it’s a good idea to limit the use of devices or use forms of EMF protection and EMF blockers to avoid any potential health detriments (explained below).
Many experts question the necessity for EMF protection and EMF blockers. Elon Musk, for example, displayed his lack of concern for EMF exposure when he said that he could, “strap a helmet of cell phones…around [his] head and around [his] nuts, and [he] would not worry”.
In a 2014 PubMed study researchers compared two groups of sperm, one in a regular incubator and another in an incubator placed next to a cell bluetooth and wifi enabled phone for five hours. The sperm in the incubator with the cell phone experienced significantly more DNA damage than the group in the regular incubator. "A correlation exists between mobile phone radiation exposure, DNA–fragmentation level and decreased sperm motility”, they concluded. According to a 2021 PubMed study, researchers found a direct correlation between EMFs, particularly RF emitted by cell phones, and lower testosterone in men. They also found that longer duration of EMF exposure from cell phones resulted in more drastic negative impacts in both humans and animals. These studies suggest that excessive exposure to unnatural EMF producing devices with bluetooth transmitters may have adverse effects on humans, and particularly on reproductive health.
Functional Patterns seeks to improve human movement, as well as the human lifestyle. A major component of this involves living in accordance with natural law. The modern era is the first time in history that humans have been excessively exposed to low-ionizing man-made EMF via the invention of devices with wireless connection and bluetooth transmitters. High levels of exposure to these forms of radiation is unnatural and has already proven to cause significant negative effects on the human body.
While it is still not definitive whether EMF exposure from devices and bluetooth transmitters is damaging to humans, we have never experienced this level of EMF exposure before in history. We advise exercising caution now rather than bear potential negative effects down the line. Two of the simplest and cost effective ways to protect yourself from EMF exposure include reducing exposure to radiation emitted by devices and using EMF blockers. Setting our devices to airplane mode when we aren’t using them can be a great strategy for reducing exposure to radio waves. Make sure to set your phone to airplane mode when it is in your pockets or close to reproductive organs. Additionally, EMF blocker clothing can help protect your body when exposed to higher levels of EMF such as when flying on airplanes. Various companies sell Anti-EMF shirts, hats, underwear, etc which have been proven to protect against EMFs. There are several other methods of protecting against EMFs, but these are one way to start.
We understand that you can’t always avoid EMF’s, as most jobs are dependent on the utilization of computers and wifi connection. In some cases, you may live near transmission towers and many power lines, which makes it very difficult to limit constant exposure. For those interested in reducing EMF exposure, here is a list of activities and practices you might consider implementing in your life:
In conclusion, the modern era introduces unprecedented low-ionizing man-made EMF exposure. Practicing caution and implementing methods of EMF protection is advisable and can help mitigate long-term negative health impacts.
]]>This article will provide a look at the therapeutic use of legal psychedelics, consider their possible contextual utility, and propose the crucial component that is missing in most discussions of how to address the root causes of mental health and chronic pain challenges.
Keep reading to find out what it is and how you can leverage this knowledge to improve your health and well-being for the long haul.
Psychedelic-assisted therapist treatment is an emerging field that utilizes psychedelic substances, often in conjunction with psychotherapy, to facilitate therapeutic experiences. These substances include psilocybin (found in certain mushrooms), MDMA (commonly known as ecstasy), LSD, and others, to assist with helping someone to find relief from conditions such as:
While there is growing interest in the therapeutic potential of psychedelics, the field is still evolving, and more rigorous scientific studies are needed to establish safety, efficacy, and appropriate treatment protocols for these conditions.
Studies of the therapeutic effects of psychedelics on the brain name several potential benefits, a few of which include:
In certain contexts, especially in circumstances in which someone is needing critical mental health or physical pain relief, the careful and temporary use of psychedelics can have its utility. However, it’s not the ultimate answer nor do we believe it should be the go-to answer for most people in the majority of circumstances.
According to the National Institute of Mental Health, depression is the leading cause of disability in the U.S. for individuals age 15-44, and around 26% of adults experience a diagnosable mental disorder in any given year. We know that statistics for anxiety, chronic pain, PTSD, and other mental health issues aren’t looking good either.
Consider those statistics in light of this: Market analysis of the U.S. ketamine industry shows revenues are projected to more than double from $3.1 billion in 2022 to $6.9 billion by 2030.
There is a lot of money to be made off of a booming drug market.
But psychedelics are not going to solve our widespread mental health and pain issues. We know entire industries are crafted to profit off of symptoms instead of seeking solutions as to why we have, for example, such high levels of depression, anxiety, and pain in the first place.
What will help you solve your problems? Improving mechanotransduction.
Mechanotransduction refers to the process by which cells sense mechanical forces or physical changes in their environment and convert these mechanical signals into biochemical responses or changes within the cell. It's like the cell's way of "feeling" and responding to the physical world around it, allowing cells to adapt to their mechanical surroundings, respond to external forces, and regulate functions such as growth, movement, and gene expression based on mechanical cues.
We know these are big words but here’s what’s important to know:
Mechanical signals influence critical cellular processes throughout the body impacting neuroplasticity, neurotransmitter release, cognitive function, hormonal function, integrity of the blood-brain barrier, and a vast array of additional processes which are directly related to experiences of mental and physical health.
Many of these key processes in the brain are what people are looking to improve with psychedelics but by improving mechanical signaling, your body has the ability to heal on its own.
How do you improve your mechanical signaling? You need to improve your movement.
Among key ways for improving mechanotransduction include maintaining hydrated tissue function, stimulating the muscles, fascia, and bones with appropriate mechanical loads, and getting entire chains of muscles working together to improve fundamental human functions of standing, walking, running, and throwing.
By improving mechanotransduction you won’t be chasing symptoms, rather you’ll be addressing your body as a system so it can take care of the rest.
Here are three examples of clients putting in the work of improving their mechanotransduction which resulted in major improvements to their physical and mental health:
Kevin’s results eliminating pain, extreme anxiety, and achieving sobriety
Chelsea’s results eliminating pain, reducing anxiety, and improving mental health
Psychedelics are a tool which in some contexts can have their utility when used as safely and judiciously as possible. If you’re going to partake it seems that using legal psychedelics in the context of a psychedelic-assisted therapist treatment is likely the more optimal option. However, not only are there risks of adverse side effects, there are also more fundamental issues needing attention. By supporting mechanotransduction through improving your body’s posture and fundamental human movements, you will better allow for your body’s own healing mechanisms to promote regeneration versus needing to rely on outside substances. This is the path to promoting a cascade of health benefits extending far beyond symptoms management. To help take the guesswork out of the process, check out this step-by-step guide to assist you on your quest for long-term solutions so you can move and feel your best.
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Hip thrusts have been lauded as the quintessential exercise for glute strengthening in contemporary fitness regimes. However, as we delve deeper into the biomechanics of human movement, certain questions arise about their efficacy and alignment with natural body mechanics. This article explores hip thrusts from the Functional Patterns perspective, providing insights into their true impact on the body.
Hip thrusts involve a glute bridge-like movement, where one elevates the hips towards the ceiling while the back rests on a bench or the floor. Praised for their targeted impact on the glutes, these exercises have become a staple in many strength and conditioning programs. Yet, their simplicity masks underlying complexities. This movement primarily focuses on the glutes in isolation, aiming to strengthen and engage them effectively. While hip thrusts seem straightforward, focusing on the posterior chain, it doesn’t reflect the dynamic movements of everyday life or sports activities. You may be asking: “Hip thrust vs. glute bridge: which is better?" Both exercises target similar muscle groups, but neither aligns perfectly with the principles of Functional Patterns, which emphasize natural and holistic body movements. A good step in the right direction is to start integrating more gait cycle movements to fully incorporate the glute. Moreover, while isolated glute strengthening such as glute bridges may seem good in the short term, these movements should be replaced with movements that are more well-rounded and balance out the way our glutes evolved to move.
Functional Patterns training, focusing on the natural movement of humans, raises concerns about the static nature of hip thrusts. It argues that while they may isolate glute muscles, they do so in a non-functional context. The lack of integration with dynamic, whole-body movements can lead to muscular imbalances and neglect the body's inherent need for rotational and multi-planar movements.
Functional Patterns training critically examines exercises like the hip thrust and various forms, such as the single-leg hip thrust and barbell hip thrust. The critique points out that while these exercises, including the glute bridge and its variations like the single-leg glute bridge, effectively isolate the glutes, they fall short in promoting functional, whole-body movements. The static, isolated nature of exercises like the glute bridge exercise or even the more complex dumbbell hip thrust fails to integrate the rotational and multi-planar movements essential for holistic bodily function. In comparing glute bridge vs hip thrust, both exercises share this limitation, lacking the dynamic movement quality that Functional Patterns advocates for.
To address the limitations of static exercises like hip thrusts and glute bridges, Functional Patterns proposes more dynamic and integrative exercises. An effective alternative is a system over a symptoms approach. This offers a significant contrast to the stationary nature of the barbell hip thrust or single-leg glute bridge. Integrating a systems approach helps to incorporate the glutes, core, and upper body in a synchronized manner, mimicking the rotational and multi-planar movements that are part of natural human activities. A common question asked is "Are hip thrusts effective for glutes?" While they can activate glute muscles, they do so in isolation, which may not translate effectively to improved functional movement or overall athletic performance. Such as joint ossification that can happen from moving certain parts of the body over another, Moreover, isolation of a certain part of the body creates a dependency on one end and an ossification on the other.
By taking a systems approach we account for elements of balance, coordination, and functional strength. By using the cable machine for example, it allows for resistance to be applied in a way that challenges the body through various planes, closely mimicking real-world movements. This kind of training is more representative of the actions our bodies are designed for, such as turning, reaching, and lifting in a dynamic environment.
At Functional Patterns we incorporate exercises that simulate natural human movements like squatting, reaching, and lifting with a focus on whole-body coordination. These exercises move beyond the limitations of isolated glute exercises like the dumbbell hip thrust, offering a comprehensive approach to fitness that not only strengthens the glutes but also ensures functional and efficient body movement.
While exercises like the barbell hip thrust and single-leg hip thrust can effectively strengthen glutes in isolation, it's important to consider their overall contribution to holistic, functional movement. The hip thrust machine and variations like the dumbbell hip thrust and weighted glute bridge, though popular in many fitness regimes, do not fully align with the body's need for dynamic and multi-planar movements. Functional Patterns suggests integrating glute exercises, such as the rotational step and press with a cable machine, into your routine. This approach targets the glutes, as seen in the glute bridge exercise or the single-leg glute bridge, and promotes a more comprehensive form of fitness. By focusing on natural movements and functionalities, rather than isolating muscles through exercises like the glute bridge vs hip thrust, we can achieve a higher level of overall physical health and well-being.
]]>As humans continue to evolve into an age with increasing access to information and knowledge, it is safe to say, as a collective, we don’t seem to be getting healthier. The global trends of obesity have seen a steady increase since 1980 in both males and females therefore our current methods of thinking and training clearly aren’t solving the problem. Recently people have turned to their creativity to help stir up new exercise ideas in order to lose weight and tone up. (1)
Exercise snacks or mini workouts throughout the day have been all the new craze. These are essentially short workouts, anywhere from less than 1 minute to 11 minutes of vigorous activity that can be done throughout the day. Although this way to exercise might seem like a good idea on the surface for those with busy days, this article will dive deeper into why vigorous mini workouts throughout the day the way it's recommended is actually more damaging than beneficial. We will discuss how to make ‘exercise snacks’ actually work for you and provide realistic actionable behaviors that will help you lose weight and tone up and ultimately live a healthy pain free life.
According to recent studies done on exercise snacks, the perceived benefits are mainly centered around cardiorespiratory fitness (CRF). (2) CRF is the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during physical activity. CRF is a component of physiologic fitness and is an important marker, in traditional fitness, of physical and mental health.
Although this may make sense on the surface, these studies fail to take into consideration whether or not people are in pain while the exercises are performed as well as the long term impact of exercise snacks. Pushing movement just for the sake of movement is a very naive way to measure longevity and health because there is such a thing as moving correctly. It is safe to say that the researchers conducting these studies are not taking biomechanics into account.
Some of the common exercises performed during these mini workouts are jumping jacks, pushups, mountain climbers and cycling because of the easy accessibility. Simply put, these exercises do not respect the way our bodies evolved. When we look at the FP first 4 (standing, walking, running, and throwing), there are clearly aspects of rotation built into our anatomy that these ‘exercise snacks’ do not account for. If we skip steps and get good at things like jumping jacks and cycling as opposed to running and throwing, this is what leads us down the path of pain and injury.
When it comes to health and developing resiliency, here at Functional Patterns we advocate for our clients to think deeper about the saying “as long as you are active and moving, it’s good for you.” Moving better in space is essentially a form of skill acquisition. When you think of training in this way, you must take a similar mental approach to acquiring the skill of anything. Creating relevant tension in your muscles through proper technique when training the FP first 4 (standing, walking, running and throwing) is what will ultimately get you on the sustainable path of fitness.
At Functional Patterns we help point out your weaknesses across a multitude of behaviors as well as provide you with the technique and structure to improve steadily. Therefore short workouts just for the sake of “getting it in” doesn’t make sense, and is essentially disconnecting the brain from that process. Mini workouts throughout the day in the fashion that most people are encouraging does not address the root cause of our terrible health appropriately. In some ways this can be even more anxiety and stress inducing on the brain and body, especially if the vigorous activity you are doing is something like cycling, which is the common activity tested when studying exercise snacks or mini workouts. (2) To understand the detriments of cycling deeper, click here.
Now, it’s not to say that mini or short workouts are a completely terrible idea. If you focus on FP corrective movement during these short durations, you are more likely to see a return on your investment over time. This is because we focus on precision and attention to detail when it comes to movement. Therefore you will be consistently chipping away at your imbalances if you do decide to workout in “snacks” as opposed to a 60 or 90 minute workout. Along with the biomechanical precision FP offers, we also recommend other precise and practical tips that aid in losing weight and toning up as well as getting the most out of your mini workouts.
This includes:
1.) Getting regular sun exposure to improve your redox potential.
2.) Eliminating or decreasing the consumption of grains, legumes, PUFAs (vegetable oils), nuts and caffeine/stimulants, from your diet. These are likely to cause inflammation and bloating which in turn will make it harder to engage your abdominal muscles and impact your biomechanics negatively.
3.) Consume minimum 2-3 liters of clean water per day. Hydration is vital especially when you are undoing restrictions and moving toxins out of your body.
4.) Sleep 7-8 hours in a dark room at night in order to allow your mind to download the new associations you are trying to ingrain and so the body can heal. Matching your sleep/wake time with the sunrise/sunset is ideal.
5.) Decrease exposure to blue light, especially 1-2 hours before bed. Any decrease can be helpful when it comes to this. If you live in the northern hemisphere and it’s winter, invest in a red light. Especially if you have darker skin and your family background is from sunnier climates.
6.) As often as you can, sit/lay and do nothing. Put away your phone and don’t distract yourself with books, music, podcasts, friends etc. Just sit with your thoughts and anxiety and try to relax, without fidgeting or scratching.
7.) Grounding. As often as you can, be barefoot in nature. This may be on the lawn in front of your house, in the park or out in nature in a forest or on the beach.
When we start taking a systems over symptoms approach to training the body, we are now able to take a holistic approach towards healing and losing weight and toning up is involved in this process of healing. We don’t need to be lifting weights every day in order to start decreasing inflammation and developing muscles in the areas we are lacking. Short workouts or mini workouts throughout the day are also not necessarily a bad thing if that's all you are able to do. If all you have is 5 minutes to workout, repping out 5 minutes of FP contralateral step presses and rows as opposed to cycling and stair climbing will be more conducive to your overall well being. Along with this, you will be working on walking and running better! A fundamental trait that all humans do.
In conclusion, the idea of shorter workouts throughout the day is not the problem, it’s how we approach it. Instead of hourly bouts of 4-5 min of stair-based exercise snacks, incorporating 4-5 min of FP movements along with getting out in the sun and grounding, drinking water, eating nutrient dense food, and sitting and doing nothing can all be incorporated into a day's work that will help improve digestion and aid in regeneration. The FP 10 week online course is a great place to start if you are looking to maximize the benefit of your mini workouts.
References
Exploring the intricate movements of the human body begins with understanding the sagittal plane—a fundamental axis governing actions between the body's left and right halves. This plane plays a key role in activities like walking, sprinting, and strength training, involving the interplay of flexion and extension. However, activities such as sprinting, boxing, kickboxing, MMA, football, and basketball go beyond the sagittal plane, introducing transverse and frontal plane motions, adding complexity.
In the realm of fitness, studies predominantly spotlight exercises that propel the body forward and backward, placing a strong emphasis on sagittal plane movements. Despite widespread recommendations from influencers, coaches, physios, and doctors advocating for deadlifts, squats, bench press, and pull-ups, this conventional approach falls short by neglecting vital movements necessary for holistic fitness. Overlooking these critical aspects not only heightens the risk of injuries but also impedes comprehensive fitness. A more integrated, systems-based approach is essential to target imbalances and incorporate movements across all planes. Lifting weights exclusively in the sagittal plane, without addressing underlying imbalances, significantly elevates the risk of injury. Moreover, enduring discomfort during traditional lifting and relying on caffeine diverges from the path toward fostering a functional and healthy society.
While weightlifting in the sagittal plane is widely acknowledged, it's essential to acknowledge the current limitations in studies on its supposed benefits. Many of these studies primarily involve younger subjects, overlooking individuals aged 50 or 60 and above. These lifts, typically favored by the younger demographic, may yield initial gains, especially for those with mesomorphic builds.
However, the surge in joint surgeries, particularly the anticipated rise in total knee and hip replacements for osteoarthritis in Australia until 2030, highlights the inadequacy of these lifts for an aging and often obese population, despite their popularity since the early days of bodybuilding. It's noteworthy that attempting to introduce older individuals, such as grandparents, to activities like deadlifts often results in joint pain. Addressing fitness and mobility for every individual requires movement beyond the sagittal plane, necessitating a nuanced and precision-focused approach, which we'll delve into shortly.
The projected burden of primary total knee and hip replacement for osteoarthritis in Australia to the year 2030 Link
In recent times, a surge in postural problems is evident among individuals with prolonged desk work, caffeine reliance, suboptimal nutritional choices, and a general lack of awareness about posture and movement correction.
A significant number of individuals start exercise routines without awareness of their pre-existing imbalances. The focus often centers on immediate goals, overlooking the foundational understanding of the body. As routines progress and joint pain surfaces, addressing underlying imbalances becomes evident. Recognizing and rectifying these imbalances from the outset leads to more sustainable fitness gains and long-term well-being.
Participating in conventional bilateral lifts poses challenges for individuals with pre-existing postural and movement dysfunctions like kyphosis, knee hyperextension, or scapular winging. Unfortunately, these lifts often fall short in addressing these dysfunctions, resulting in fleeting gains. The divergence arises as these lifts don't align with fundamental functions such as standing, walking, running, and throwing, where the ability to shift weight onto one leg is paramount.
In the intricate dance of standing, factors like spine curves (kyphosis or lordosis) and the alignment of hips and ribs, viewed laterally, contribute to the dynamic symphony primarily unfolding within the sagittal plane. Far from a static pose, standing reveals itself as a multi-dimensional performance that engages all three planes of motion. Within the sagittal plane, delicate balance is key, requiring an upright posture with minimal forward or backward lean. Transitioning to the frontal plane introduces the need for lateral stability, demanding control of the spine, lateral bends, and shifts in the spine, ribs, and hips. Further complexity emerges in the transverse plane, where subtle twists or rotations are introduced to sustain equilibrium. Thus, the seemingly simple act of standing becomes a harmonious integration of movements across the sagittal, frontal, and transverse planes, showcasing its truly comprehensive nature.
Running involves moving forward (sagittal plane), keeping stable from side to side (frontal plane), and twisting or rotating the body (transverse plane). It's a complex activity that uses all these movements. So, when we train, it's essential to consider exercises that cover these different directions, ensuring a well-rounded approach to fitness. While not as pronounced, these same motions happen during walking.
Throwing engages your entire body and moves in various directions, involving the sagittal, frontal, and transverse planes. As you wind up, you move your arm back (sagittal), and when you throw, your shoulder moves outward, your body bends (frontal), and your shoulder turns (transverse). These combined movements use different planes, making throwing a comprehensive and dynamic full-body activity.
Consider an athlete conditioned by a decade of baseball, developing a dominant right arm and left leg. Introducing them to bilateral lifts may lead to overuse of the stronger side, compromising balance and coordination.
During a back squat, overuse of the left leg may occur, while a bench press could overutilize the dominant right arm. Muscle development around these dysfunctions can impact running speed and overall performance.
Furthermore, if muscles are not trained in connection with the movements of running and throwing, they may lose strength during breaks in traditional weight lifting. It's important to consider the collaboration between muscles and bones for actions like rotating the ribs and hips, which are often neglected in typical bilateral lifts. Adopting a systems-based approach is crucial for promoting functional muscle growth and maintaining it over time.
Caffeine, a widely consumed stimulant before workouts, invigorates the body and serves as a catalyst for pushing through the challenges of sagittal plane lifting. By upregulating cortisol, a stress hormone integral to the body's fight-or-flight response, caffeine induces an elevation in cortisol levels. This surge enhances pain tolerance and diminishes perceived effort during demanding exercises, enabling individuals to endure discomfort and surpass their physical thresholds. It's crucial to acknowledge, however, that while caffeine can offer a transient performance boost, its impact on cortisol may potentially exacerbate existing imbalances within the body. Relying extensively on external stimulants like caffeine could contribute to adrenal fatigue and disrupt cortisol balance. This underscores the significance of adopting a training approach that not only addresses underlying imbalances but also prioritizes overall well-being. It's advisable to consider eliminating caffeine from the diet, as prolonged reliance leads to adrenal fatigue, negatively impacting health. Learning to attune to our body signals is essential for understanding what truly enhances well-being.
While proficiency in the sagittal plane is crucial, an exclusive focus on it can lead to imbalances, pain, and injury. At Functional Patterns (FP), we champion a comprehensive training paradigm that goes beyond mere forward and backward motions. Our distinctive method involves precise execution of exercises encompassing lateral and rotational movements, aligning with the varied demands of essential activities like standing, walking, running, and throwing. What sets FP apart is our adherence to meticulously crafted sequences inspired by elite movers, yielding consistent results. Emphasizing the body's evolved movement patterns over millions of years, we address issues such as uneven muscle development and ingrained movement preferences through corrective exercises. With a decade-long commitment to this precise approach, FP ensures a comprehensive and effective method, considering our biological characteristics, to enhance movement and overall health.
For those aspiring to optimize their movement patterns and cultivate a well-rounded physicality by incorporating exercises across the sagittal, transverse, and frontal planes, a nuanced understanding of the principles governing each plane is paramount. Tailoring your training program to encompass the unique demands of each plane is fundamental for achieving comprehensive and effective results.
While exercises play a pivotal role in multi-plane training, it's essential to recognize the influence of various factors on movement patterns, including skeletal imbalances, and inherited traits. Embracing a holistic approach that addresses these diverse variables is crucial for maximizing the efficacy of your training regimen.
At Functional Patterns, we deeply grasp the intricate interplay of these factors, and our holistic programs go beyond conventional exercises. Our approach centers on optimizing muscle activation, aligning the body in all planes, and elevating overall movement performance. By viewing the body as an integrated system, our goal is to assist individuals in overcoming movement restrictions, preventing injuries, and fostering a well-coordinated physique with comfort and unwavering motivation.
To unlock the full potential of your movement patterns across the sagittal, transverse, and frontal planes, we invite you to delve into the Functional Patterns 10-week online course or functional training system. Alternatively, seek guidance from a certified Functional Patterns practitioner who can offer personalized support on your journey toward comprehensive movement optimization. Seize this opportunity today and embark on the path to refined movement and a truly impressive physicality through effective multi-plane training.
]]>Trail running has evolved into a captivating fitness pursuit, promising enthusiasts the allure of robust legs and sculpted abs forged through the satisfying accumulation of kilometers. The persistent pounding on the ground and enduring long distances can unveil significant challenges in the form of postural, muscular, and structural imbalances specific to trail running. Join us as we navigate through the intricacies of optimizing outdoor workouts for both physical well-being and symmetry.
]]>Trail running has evolved into a captivating fitness pursuit, promising enthusiasts the allure of robust legs and sculpted abs forged through the satisfying accumulation of kilometers. It often concludes with a selfie session and a refreshing sip from the ubiquitous camelback. A quick Instagram search under the trail running hashtag reveals a plethora of posts showcasing long-distance running accomplishments or flaunting chiseled physiques against picturesque mountain backdrops, seemingly relishing the experience.
However, amid the well-documented benefits of immersing oneself in nature, the persistent pounding on the ground and enduring long distances can unveil significant challenges in the form of postural, muscular, and structural imbalances specific to trail running. Today, we delve into the less-explored facets of trail running, shedding light on the drawbacks associated with covering extensive distances on trails. Additionally, we'll explore more effective workout alternatives that can help you harness the rejuvenating power of nature. Join us as we navigate through the intricacies of optimizing outdoor workouts for both physical well-being and symmetry.
At Functional Patterns, we wholeheartedly advocate embracing the outdoors and basking in the natural light. Recognizing that our evolutionary roots lie in nature, it follows that our bodies thrive in such environments. The blue light emitted by modern LED lights can disrupt our circadian rhythm, emphasizing the importance of training in outdoor settings to attain freakish levels of health.
Embracing the myriad benefits of outdoor running demands a meticulous focus on precision and optimal muscular engagement. This mindful approach reflects our dedication to cultivating a seamless connection between the body and its natural environment. Beginning with running on a field serves as an excellent initial step before venturing onto trails, minimizing variables such as pine cones and rocks for a smoother and safer experience.
Potential Negative Side Effects of Trail Running:
Prolonged and intense cardio while running trails, particularly without adequate rest, can induce hormonal imbalances, notably elevated cortisol levels—the primary stress hormone. The physical stress on the body during extended exercise contributes to this hormonal shift. The chronic elevation of cortisol is closely associated with symptoms such as anxiety, irritability, and an intensified stress response. When the body becomes more imbalanced from running trail, these hormonal imbalances are even more amplified.
Here is an article with more information detailing the benefits and negative externalities of long distance running.
Additionally, intense and prolonged cardio running trails can result in the excessive activation of the sympathetic nervous system, responsible for the "fight or flight" response. Chronic dominance of this system creates a continuous state of heightened alertness, making it challenging for both the body and mind to relax. This perpetual alertness may contribute significantly to feelings of stress, anxiety, and burnout over time. We think it is best to be in a parasympathetic tone, since most of our daily lives are stressful with work, etc. This is the state where our muscles repair and also allows us to rest and digest food. This is the state we want to be in when in nature (most of the time) if we want to achieve freakish levels of health.
While we've explored the drawbacks of trail running, there might be untapped benefits to this practice. Homo erectus, one of our ancient ancestors, was probably a very efficient long-distance persistence hunter, thanks to specific genetic and bone structures. Modern humans, however, often lack these attributes, necessitating a focus on developing a more robust framework. At Functional Patterns, our mission revolves around optimizing fundamental functions like standing, walking, running, and throwing—key elements in our evolutionary past. Embracing these practices can unlock our physical potential beyond the confines of trails, offering a pathway to enhanced physicality.
At Functional Patterns, our mission is to refine your gait cycle to near-perfection. While pursuing this optimal running form, consider a strategic approach by temporarily avoiding added obstacles and varied terrains. For those aiming to enhance their gait cycle, opting for a field run without additional obstacles can prove to be more effective. Usually sprints or short distances are recommended.
In the realm of Functional Patterns (FP), our experience highlights the significance of meticulously addressing underlying issues before integrating diverse training modalities, such as navigating tree-strewn trails or uneven terrain. Contrary to common assumptions, broadening the spectrum of activities doesn't always equate to enhanced performance. A thoughtful pause to assess our training needs becomes the initial imperative.
The Movement Elimination Protocol | Functional Patterns Approved
FP's approach underscores the importance of aligning posture and implementing exercises that not only build muscle but also transform the running gait cycle through targeted FP exercises. For those seeking a comprehensive understanding, our 10-week online course delves into how myofascial restrictions and posture misalignments can profoundly impact overall body functionality and vitality. These basic postural positions and movement patterns offered in the course are essential for anyone seeking a better framework and running gait cycle.
If ascending mountainous trails to enjoy the panoramic view is your preference, having a robust body ready to handle the demands of the natural environment is crucial. Therefore, after completing the 10-week online course, we recommend progressing to the Functional Training System. This system boasts a vast library of exercises featuring varied multiplane movements to prepare you for the challenges of navigating uneven terrains. Additionally, consulting with a Functional Patterns Human Biomechanics specialist is advisable. They can conduct a thorough analysis of your running gait cycle using slow-motion video, capture images of your standing posture, and tailor a treatment plan addressing your specific dysfunctions and fitness goals.
While venturing into nature to push our bodies to the limits is often celebrated, at Functional Patterns, we approach this perspective with caution. Engaging in rigorous trail running races, in the long run, may lead to pain and injury as individuals age, consequently adding pressure to the healthcare system and human biomechanics practitioners like us. For this reason, we do not endorse the idea of competing in these trail running races. Opting for a slower-paced walk or jog along trails to appreciate scenic views might be a healthier option. We believe in addressing dysfunctions and harnessing the regenerative powers of nature, especially through relaxed activities like camping or sitting around a campfire.
In addition, we encourage you to embrace moments of boredom, especially in nature. Dedicate a brief 20 minutes or longer to sit alone with your thoughts, allowing your mind to process and reset. This practice not only enhances mental well-being but also serves as a powerful tool for the body to enter a state of anabolic repair, contributing to overall health and vitality.
More on the health benefits of embracing boredom here:
Functions of Meditation Retreats and How to Reach a Calm Focus
As we traverse the captivating world of trail running, the captivating scenery and physical challenges unfold alongside potential pitfalls. Beyond the exhilaration lies a terrain fraught with risks—uneven paths, overuse injuries, and the reinforcement of muscular imbalances. In response, Functional Patterns emerges as a pragmatic ally, delving into the intricacies of gait cycles and advocating for a deliberate running strategy. The 10-week online course lays the groundwork, paving the way for a seamless transition to the Functional Training System. Expert guidance from FP Human Biomechanics specialists ensures a tailored plan for individual needs. Yet, a word of caution echoes against the rush of trail races, advocating for a measured pace. Embrace nature not through a sprint but a stroll, letting Functional Patterns guide your journey to a resilient and balanced running experience.
This article navigates the realm of low impact exercises, steering away from specific activities like yoga and Pilates to explore the broader landscape of low impact workouts. We delve into the appeal of low impact workouts. Driven by the need to avoid pain during traditional exercise or the strategic choice of "training smart" to safeguard joints. The discussion dissects common approaches and gets in to how these low impact workouts are just kicking the can down the road. Emphasizing a more thought-out approach to low impact exercises, and introduces the Functional Patterns Approach aimed at optimizing fundamental movements.
Before we delve into our discussion, I'd like to direct your attention to some of the articles we've already written about topics traditionally classified as low impact, such as yoga, Pilates, cycling, and more. You can find the links below this article. In this article, we won't get into the shortcomings of these specific activities, as we've already covered those in previous articles. Our goal here is to discuss low impact exercises, including low impact cardio workouts, low impact workouts, and low impact exercises, in a more general sense.
Why are people looking for them? Well, there are a few reasons, with the most significant being that individuals are often unable to engage in more strenuous exercises due to pain. Yes, they are compelled to opt for low impact exercises, including low impact cardio workouts. If they attempt anything else, they end up experiencing pain and discomfort. Another reason is "training smart." The thought process here usually revolves around observing others engaging in traditional exercises and witnessing them endure pain. Consequently, individuals seek to protect their joints as much as possible by opting for low impact cardio workouts to stay in shape. Sounds sensible, right? Let's break them down a little.
The challenge here is that there's often no attempt to address the underlying issues causing joint pain during more demanding activities. Over time, the rehab industry has struggled to effectively solve pain issues in the human body. This leads many to believe that if they experience pain while running, for instance, they are now simply unable to run and must opt for less compressive activities like low impact swimming. In reality, the approach should involve understanding the gait mechanics causing pain while running. When executed correctly, individuals could potentially run without any pain.
This perspective is understandable. Observing people in traditional workouts can indeed make it seem painful. However, the solution isn't necessarily turning to low impact workouts but rather finding a training system designed to enhance human movement for optimal performance.
The positive aspect is that we can enjoy the benefits of low impact exercises, including low impact cardio workouts and low impact workouts, while simultaneously addressing dysfunctional movement patterns. This allows individuals to reap the advantages of higher-impact movements such as running and throwing. The key is to be strategic in choosing low impact workouts.
Footage from at Functional patterns online programs walking you through exercises.
At Functional Patterns, our goal is to optimize the first Four: standing, walking, running, and throwing. Improving these foundational movements translates benefits to all other activities. To kickstart your journey, consider enrolling in the Functional Patterns 10-week course. This program is an extremely low impact, high-result initiative designed to help you address structural dysfunctions that may be contributing to pain.
Results doing functional patterns
The quest for low impact exercises is often driven by the need to alleviate existing joint pain or prevent future discomfort. However, the prevailing approach of simply substituting high-impact activities with low impact alternatives falls short in addressing the root causes of pain. Rather than just accepting that certain activities are off-limits and opting for a less demanding workout, a more effective strategy involves understanding and correcting dysfunctional movement patterns.
The Functional Patterns approach presented here emphasizes optimizing fundamental movements—standing, walking, running, and throwing—to not only reap the benefits of low impact exercises but also pave the way for improved performance in higher-impact activities. Rather than settling for a workaround, such as avoiding running due to pain, the emphasis is on identifying and rectifying structural dysfunctions through the Functional Patterns 10-week online course.
By addressing the underlying issues, individuals can transcend the constraints of traditional low impact exercises, enjoying the advantages of both reduced joint stress and improved movement possibilities. In essence, the key lies in working smartly at fixing the biomechanical dysfunctions leading to pain so you can move well in any situation.
Top five reasons yoga is overrated?
Move Better to Lose Weight: Where Pilates Misses the Mark and What to do Instead
]]>A lot of advocates for a vegan and vegetarian diet argue that you can get plenty of protein on a plant based diet. And to their credit, it is certainly possible to eat high protein vegetarian meals. However, it requires eating large amounts of proto foods that aren't necessarily healthy.
Seitan, for example, is generally considered the most protein dense vegan food. It is a meat substitute made from gluten, the main protein in wheat, and contains about 25 grams of protein per 100 calories. Unfortunately, gluten can cause a number of negative health consequences including bloating, inflammation, and dehydration. For a more detailed dive into why you should avoid gluten and other grains, check out this article.
Beyond protein, the nutrient profile of seitan and soy pale in comparison to meat. Seitan, made from vital wheat gluten, provides 8% of the daily value (DV) for iron, 7% DV for phosphorus, 16% DV for selenium, and 42% DV for protein per ounce. Soft tofu, in a 100-gram serving, offers 10% DV for protein, 7% DV for magnesium, 6% DV for phosphorus, and 5% DV for potassium.
Ground beef, on the other hand, presents a more diverse range of nutrients. In a 100-gram serving of ground beef (80% lean, 20% fat), it provides 17.2 grams of protein, 11% DV for iron, 38% DV for zinc, and a remarkable 89% DV for vitamin B12. Additionally, it contains 27% DV for selenium, 26% DV for niacin (Vitamin B3), 19% DV for vitamin B6, and 12% DV for riboflavin (Vitamin B2).
When comparing these foods, seitan and tofu, while rich in certain minerals and proteins, lack significant amounts of other vitamins, particularly B12, B6, niacin, and riboflavin, found abundantly in ground beef. Ground beef's richness in iron, zinc, and selenium is comparable to seitan, but it provides a broader range of essential nutrients crucial for various bodily functions.
While it is true that there is such a thing as a high protein vegetarian meal, it is very hard to eat enough protein while consuming all your necessary minerals without eating too many calories.
As vegan-vegetarian diets become more popular, supermarkets are becoming filled with fake animal products, including fake eggs, fake meat, vegan cheese, and plant-based protein powders. Most of these products are marketed as “healthier” replacements to animal products. This however, couldn't be further from the truth. Not only are the vegan replacement foods nearly devoid of any nutrients, (compare the nutritional labels below) but most vegan cheeses contain loads of inflammatory and artificial ingredients. Humans have been eating meat and animal products for centuries. Assuming the animal products you’re eating are well raised, animal products are excellent for your health.
Plant-based protein powders are another type of supplement that is becoming more popular. Many Plant-based protein powders are artificially created from plant extracts that are not as high in protein in their natural form. Three tablespoons of hemp seeds for example contains 166 calories and 9.5 grams of protein. Hemp protein powders on the other hand contain just 120 calories with 13 grams of protein per serving. While this sounds like a good thing, extracting protein and turning it into a powdered form is certainly not good for your health. Breaking down foods and deriving their extracts removes many of their health benefits and also removes many of the coenzymes that make the food digestible. There is absolutely no reason to eat plant-based protein powders (or animal protein powders) when you could be eating nutritious whole foods that contain more protein and more minerals.
Many vegans and vegetarians claim that animal products are terrible for the environment. And it’s true, animal products raised in factory farms are terrible for the environment. But industrial agriculture is just as bad if not worse for the environment. Industrial agriculture leads to deforestation, soil degradation, and water pollution. Pesticides and fertilizers are also terrible for the environment, as they can lead to the destruction of natural habitats and the loss of biodiversity.
Regenerative farming and well raised ruminants on the other hand are great for the environment and soil.
For example, when animals graze, they trample/step on plant leftovers, turning them into thatch which helps create protective layers over the soil. Nutrients that aren't used by the cow’s digestive system are even deposited back into the land which helps further nourish the soil. Regenerative farming improves soil health, which provides essential nutritional needs for plants and livestock. Grazing ruminants are in fact key to a healthy ecosystem. The manure, urine, and saliva from ruminants like cattle and bison fertilize grasslands. With the rise of mono-cropping and other widespread damaging farming practices, ruminants have become even more crucial for creating new topsoil and reversing climate change.
From an ethical standpoint, traditional farming kills millions of animals a year. According to the U.S. Fish and Wildlife Service, “67 million birds die each year from pesticide poisoning in the U.S. and more than 600 million are exposed.” The EPA estimates that “carbofuran (pesticide) alone kills 1 to 2 million birds each year in the United States.”
One cow on the other hand produces over 680 pounds of food. This all equates to over one million calories. Assuming the average American eats 2,000 calories a day, just one cow can feed one person for an entire year and a half.
Well raised animals are extremely sustainable and great for the environment and in some regards more ethical than agricultural farming.
Overall, animals should be a crucial part of everybody’s diet. If you’re vegan or vegetarian for environmental or ethical reasons you should be just as concerned about factory farming as industrial agriculture.
While vegan and vegetarian diets have gained popularity for various ethical and environmental reasons, it's crucial to also examine the nutritional, health, and ecological aspects of these dietary choices. As we have seen, relying solely on plant-based sources like seitan and tofu for protein can lead to nutritional deficiencies, especially in essential vitamins and minerals that are more abundant in animal products like ground beef. Furthermore, the consumption of processed vegan substitutes like vegan cheese and protein powders often leads to the intake of artificial and inflammatory ingredients, contradicting the health benefits these diets aim to provide.
On the environmental front, while the concerns regarding factory farming are valid, the negative impacts of industrial agriculture cannot be overlooked. Regenerative farming practices and responsibly raised ruminants offer a sustainable alternative, contributing positively to soil health and ecosystem balance. Ethically, the choice isn't as straightforward as it seems, considering the collateral damage of traditional farming practices on wildlife.
This article highlights the importance of a balanced approach to diet, where well-sourced animal products play a vital role in both nutrition and environmental sustainability. It calls for a nuanced understanding of food production and consumption, urging vegans, vegetarians, and omnivores alike to make informed choices that consider all facets of health and environmental impact.
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