Project Testosterone

Project Testosterone

Project Testosterone is an n=1 experiment of methodical Dietary, Movement and Mindset training and it’s effect on hormone balance It’s no secret that the population is having major trouble staying healthy long into our 50s, 60s and beyond. What’s shocking to most people is that 1 in 4 men have clinically low testosterone and that number grows significantly in our 40s. Men, this is important because low T is a precursor for many health problems and an indicator of metabolic dysfunction which can result in a wide array of health problems including those related to blood sugar and obesity. Women, this is important for you too since a) you need adequate amounts of testosterone in your body to maintain health and b) you have to live with these men. There are synthetic ways to balance hormones and there are natural ways. Testosterone replacement therapies have done a great job for many people in the sense that they boost T levels to normal reference ranges. This is the appropriate method for some, others not. There are two major problems with this therapy: 1. Problem 1 is that the testosterone production chain in the body has negative feedback loops which block the production of testosterone. One of those is having adequate testosterone. If exogenous T enters the mix as the primary source of testosterone then your body will slowly stop producing its own. 2. Problem 2: Utilizing a therapy is a cop out way of addressing the factors that drove testosterone down in the first place. The holistic medicine crowd may supplement, recommend specific nutrition recommendation and nurse people back to health...
Coach Mike on The Paleo Solution Podcast 

Coach Mike on The Paleo Solution Podcast 

Coach Mike was recently a guest on Robb Wolf’s Paleo Solution Podcast. DOWNLOAD THE MP3 HERE Topics Career path as a personal trainer and Functional Diagnostic Nutrition Practitioner  How we approach stress management  Preferences on gadgets and technology Much more!  Visit...
RECIPE: Christmas Cookies – Paleo friendly 

RECIPE: Christmas Cookies – Paleo friendly 

One of my favorite parts of the holidays is when my wife Leah whips up a batch of our applesauce cookies. They are soooooo goooood.  Here’s how to make them: Preheat oven to 325 Dry ingredients: 2 c almond flour (or coconut flour) 1 tsp cinnamon  1/2 tsp nutmeg 1/2 tsp cloves 1/2 tsp baking soda 1/2 tsp salt Wet ingredients: 1 c unsweetened applesauce  1/2 c coffee (room temp) 1/4 c coconut oil (melted) 1 egg 1/2 bag cacao chips (or more!) **honey (optional for extra sweet) Combine dry ingredients.  Combine wet ingredients.  Add together.  Once oven reaches 325, make small dollops & place on a parchment paper lined baking pan.   These ones don’t spread so minimal spacing between cookies for baking is fine. Bake 10-12 minutes.  Cookies will remain fluffy but look for slight browness on the bottom....
BETTER Time Management: Better Results

BETTER Time Management: Better Results

Guest post written by: Todd Whelan How to balance your life using time allocation techniques: words of wisdom from the life of a busy New York professional …” I don’t have time to meal prep, time to workout, time for my family, time, time, time….. We all need more time in the day, time to get things done!” These are words we’ve all grown accustomed to hearing – usually coming out of our own mouths.  What’s a practical solution?  Try to create a time allocation wheel! What’s that you ask, let Todd explain! “Many of us at Drive lead very busy lives!” says Todd, “from work to family, travel, working out, meal prep, eating, sleeping, the list goes on …” So What Do You Do When You Have Too Much To Do? First let’s look at what is necessary in our day to day life! >> EATING: We all need to eat. Some of us need to eat more; some of us need to eat less. With that comes meal prep, grocery shopping, etc. >> WORK: Also a necessity. We need to be able to pay for things like food, rent, transportation, training etc. There are work commitments that take place outside of the workplace itself. Often we work late. >> SLEEP: We all sleep and, in fact, we all probably need more of it. So what’s a time allocation wheel, you ask? Hold tight. We’re getting there. Let’s now look at luxuries we have … > TV: Most of us have many TV shows we watch regularly or mindlessly > PARTYING WITH FRIENDS >PLAYING ON / POSTING ON...
How to Make Cold Brew

How to Make Cold Brew

If you like your coffee but don’t want the acidity, then cold brew is your way to go! Get a little caffeine kick without the GI punishment. Check out this method How to cold-brew coffee at home Set your coffee grinder to course (or whichever setting makes the grounds look like crumbs). You don’t want the coffee looking murky or tasting too bitter so make sure not to ground the coffee too finely.  Get any large container of your choice that has a lid. You can make as much or as little as you want but an 8:1 water-to-coffee ratio seems to work best. Coffee grounds go in the container first, then cold water on top.  Mix the water and coffee completely by gently stirring. Cover and then steep in the fridge for about 24hrs.  Then, remove the leftover large grounds by straining into a large bowl or extra container. You can either use the remaining grounds for composte to build healthy soil or discard. Strain coffee once more back and forth two or three more times. You know you have a good mix when there is no more foggy residue leftover at the bottom when at the end of your pour.  If you can’t sift out the murky parts it meand your grounds were too fine.  Now pour and serve!  Cold brew is good with ice and whatever you would like to add. Thanks to the low acidity, cold brews will keep for up to a month in the refrigerator. Perfect for a little caffeine with less GI punishment. ...
Crossfit, I love you…

Crossfit, I love you…

Maximize your health with our Ebook BALANCE STRESS: http://resultcult.com/balance-stress-eat-move-think-for-better-health/ I started my career as a Strength and Conditioning intern at University of Tampa. Once the internship was completed I seamlessly transitioned into a role of assistant S&C coach and ultimately decided to pursue my Masters in Ex Sci. What I learned in those 3 years of coaching athletes grew my practice leaps and bounds about coaching…others. I still knew very little about my own capabilities in the weight room.  I was a part of sport specific training programs in high school and college but they were typical- A lot of running with some lifting mixed in. I only did it to be good at sports. That very same attitude was typical of my athletes while I was coaching as well. Strength and weightlifting was never the goal. It was a short time after I graduated with my masters degree, circa 2011, I tried CrossFit for the first time. Just like most “has-been” athletes, I was absolutely hooked on the competitive edge CrossFit brought to fitness. Suddenly, fitness became the goal and I was excited about it. I have proudly competed, trained and found fellowship in CF for 4 years now and it has helped me grow exponentially. Recently, I’ve had a lot of conversations with my friends about CrossFit- the structure, the brand and the programming. They’re pretty sick of sticking a lacrosse ball under their butt and losing valuable WOD time. This was my inspiration to write this article. As a company and a sport, CrossFit has certainly done a phenomenal job giving the fitness world some much-needed color....
TESTIMONIAL: Mallary Spofford

TESTIMONIAL: Mallary Spofford

Mallary worked with Coach Mike for roughly two months to learn program design, technique and how to live out a nutrition a plan before heading off to experience one of the most challenging parts of a young persons life. I knew little about health and nutrition before I started training with Mike. After only a few sessions, I was already filled with his knowledge and random facts about health. Mike is not any typical trainer, he not only coached me through intense workout sessions, but also taught me about nutrition and the importance of proper workout techniques. Now I am going into college with a great workout plan and healthy meal plan, and I know I can reach out to him any time for questions. She utilized a part of our coaching process that not many people tap into. That’s our planning, troubleshooting and education. The most impressive thing about Mallary, from a coaches standpoint is her willingness to prepare for difficulty. Most people don’t have the forsight to know they will struggle in the future. Many people go to college, have a good time but and destroy their health in the process. This can lead into a late wave of fatigue and struggle in our late 20s and 30s.  Mallary is dead set on taking care of herself AND having a great time in one of the most pivotal times of her life. So she came to us for guidance and we are so happy to be a part of such a bright...
How to change your diet

How to change your diet

In our Ebook BALANCE STRESS I go over some of the geeky science-y stuff about diet and diet perspective. Now I want to explain exactly how my coaching program works. In my eyes, many diet books fall short on quiet a few critical components to the art of change that are missing from the ultra sciency books on diet. If you are in the hole and need a drastic diet overhaul then there will be a time period of habit breaking and building before you can even worry about weighing and measuring and macro counting. Now, one could argue that those things yield faster results and increase motivation but you may notice that many Americans have successfully lost weight more than once (possibly 2 or 3 times). There’s something deeper at hand, a step skipped. My coaching program has 3 phases:  Break the dopamine-reward loop and learn how to prepare. When we eat sugary foods, drink alcohol or practice habits that destroy our health it is rarely on purpose. These behaviors aren’t done with malicious intent but in a manner of reward or just passive ignorant bliss. Many people associate sugary foods with rewards for good behavior ie “I completed this project, therefor I deserve …..” Or the stress relief act of reading for the chips since the dopamine hit upon palette impact relieves anxiety. None of health breaking foods actually relieve stress or provide any kind of real reward. We just perceive them as such. First, we must break our food associations (probably carried from childhood) then move forward. Also, convenience in this world is a big issue....
Why You’re Not Getting More Flexible

Why You’re Not Getting More Flexible

If you need to get more flexible, I’d seriously consider evaluating your approach. I’ve had some serious battles with my flexibility. I’ve fought some hard roads and I’m living proof you can move more freely if you just wisen up and cut the 80’s straddle stretches and follow along as we hash out what flexibility really means. If you’re goal is to become more flexible, that’s one thing. Flexibility is your ability to be contorted or bent. Most of the time, when people express a desire to become more flexible, they are really expressing a desire to have more active range of motion which means you are moving yourself through space without pain or limitation. Which also means getting bent by your trainer or elastic band into a position won’t help very much. The key is getting control of your body and training the brain and body to work together more efficiently and this means more control over various ranges of motion. This process can also be very mindful and uncomfortable… The Limiting Factors of Flexibility So let’s break this thing down a bit. Why are you tight in the first place? If you sit at a desk or drive alot, and you’re tight, then I have great news for you; you are still adaptive! Yay! The fact that you’re body is adapting to your lifestyle inputs is great news. When you stop adapting, thats a big concern. Because… Tightness is more of a neuroligical response to your stability, or lack their of. The less stable you are, the tighter you become. Think about your first time ice skating. You probably started with...
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