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In Praise of Sunrise Workouts

August 24, 2020 By Older Bolder Mark

While I get it that not everyone is at their very best in the early morning, I do suggest to most clients (and anyone else in my circle who’ll listen) that they try a cycle of early morning workouts (if their schedules allow it) at some point during the year.

Here in North Texas during the long, toasty summer rising early to get a workout in before the heat of the day really gets cooking is a no-brainer. We’ve just come through a stretch of days where the highs were running from 100 to 105 or better with the heat index on the worst days north of 110. On those hottest days the morning temps in the low 80s feel pretty damned good.

There’s a city park with a decent network of trails not far from home that’s been my early walking target for much of the summer; the little community in which we live is expanding the park, so there’s been construction ongoing all spring and summer, making the early outings even more enjoyable before the dust and diesel exhaust start flying.

As construction has changed the landscape of the park lately, there’s a parking lot I’ve been looping through right about the time the sun cracks the horizon the past few weeks, and the sun peeking over the horizon has been a great distraction, and timing tool, on these late summer mornings.

Shake up the routine and include some sunrise time before the cooler temps of fall sneak up on us in the next few months.

Leave a Comment Filed Under: Exercise Tagged With: fitness, heat workouts, sunrise, walking, workouts

A Timely Warning from the ACSM: Now is NOT the Time to Overtrain

August 17, 2020 By Older Bolder Mark

I don’t often post links to a single article here on the OBL blog, thought this recent Call to Action Statement from the American College of Sports Medicine deserves note today.

From the data that I’ve been able to read and observe directly with clients, family, and friends, I absolutely concur with their recommendation to continue reasonable volumes of MVPA (moderate to vigorous physical activity), which for most of us falls into the 30-60 minutes of MVPA most days of the week (150-300 minutes per week for most) during these COVID-19 impacted days.

More critically, the authors remind in the article that “In contrast, participating in unusually high exercise workloads with the associated physiological stress is linked to transient immune dysfunction and an elevated ARI risk (7).” Their advice to avoid exhaustive exercise, overreaching, and overtraining should be taken to heart.

Take 7 or 8 minutes today, read the article, and make the necessary adjustments in your workout and exercise routine; we all need the immune-supportive benefits of consistent exercise these days more than ever.

Git ‘er done.

Leave a Comment Filed Under: Exercise Tagged With: ACSM, COVID-19, exercise, fitness, immune function, immune support

Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes, and More 29 April 2020

April 29, 2020 By Older Bolder Mark

Let’s Open with a Few Tips on Exercise Tailored for these Strange Days

Another tip of the hat to micro-workouts (4-seconds!) in the lay press, and the study it’s based on.

Posture exercises to combat all your recent couch time.

Pushup free (protect those shoulders) home body weight routine.

Perspectives You Might Not Have Read on COVID-19

Attacking the bearer of good coronavirus news.

A stunning look at COVID-19 comorbidities in New York.

Was the coronavirus lurking long before reported?

The nudie selfie is now high art.

Lower death rates in India defy trends.

Podcast of the Week

Josh Turknett MD on protecting your brain from decline.

Food, Glorious Food

Fascinating – the case for more meat.

Interesting vid: Fat v Protein ratios for carnivores.

Could some seed oils be worse than transfats?

Coronavirus and the meat industry; by no means the only perspective out there, and she makes several egregious errors, but interesting nonetheless.

Seared mushrooms with butter, garlic, and herbs.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: carnivore, coronavirus, COVID-19, exercise, fats, fitness, links, podcast, recipe

Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes, and More 22 April 2020

April 22, 2020 By Older Bolder Mark

An Eclectic Collection of Topics That Caught My Eye This Week

Why walking matters – now more than ever.

The calming power of a simple walk.

Exercise-induced EcSOD (extracellular superoxide dismutase) might well be protective against the worst of COVID-19.

Another spin on the story above.

Wow, even the NYT is commenting on the link between obesity and poor COVID-19 outcomes.

Seed companies can’t keep up, and that’s a great thing.

Stanford professor stirs the pot by suggesting death rates far lower than first thought. (There’s a growing body of dissent growing among a bevy of medical and epidemiological experts, who are being frankly isolated and ignored by the media. More to come.)

Outdoor transmission appears rare according to this piece (preprint, China).

Sex in the time of coronavirus.

Weekly Vit D3 improves aerobic performance in combat sport athletes.

Nifty Podcasts Out This Past Week

Dr. Cate Shanahan on healthy metabolism.

Dr. Art De Vany on health span, lifespan, and healing the wounds of aging.

The Athlete’s Gut.

Food, Glorious Food

A time to eat and a time to exercise.

Spicy Merguez Sausage (lamb and pork belly, but adaptable to any proteins)

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: COVID-19, exercise, fitness, links, metabolism, obesity, podcasts, recipes, SARS-CoV-2

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 24 March 2020

March 24, 2020 By Older Bolder Mark

I don’t know if you’re one of the many who are suffering from a bit of SARS-CoV-2 and COVID-19 fatigue these days, we certainly are around our camp, but it remains a critical imperative that we all stay in the loop to pick the gems of reporting and updates out of the flood of misinformation out there every day.

From where I sit today as a retired physician it is reassuring to see more acknowledgement of the simple and critical fact that we have no idea how big the actual denominator is – how many are actually infected and experiencing the mild or asymptomatic forms of the COVID-19 clinical syndrome (most suggest 80% or more of the actual total). Knowing the actual denominator is of course the only way the true CFR (case fatality rate), actual risks of serious infection and clinical outcomes, and overall R0 values can be accurately determined.

And finally, a quick reminder on nomenclature. The virus itself is the SARS-CoV-2 you see in the literature and news, and COVID-19 is the clinical syndrome / disease the virus causes in humans.

An updated example above of a critical care one-pager on COVID-19 management as of 22 March. Updates posted every several days at the link, and you can view other systems’ “cheat sheets” there as well.

Anosmia (loss of smell) as a prodromal symptom.

Two recent looks at hydroxychloroquine for COVID-19: from a US rheumatologist and a French intensivist.

Flattening the curve in S. Korea.

Some thoughts on how a ketogenic diet might impact immune modulation.

A nursing home team working the isolation game. Well done.

How much toilet paper do you really need? Of course there’s an online tool to calculate that.

How About a Little Fasting and Fitness News?…

A TRE/TRF review from an unlikely source. (Free Medscape account required)

A 10-hour TRF window yielded impressive results in a metabolic syndrome cohort.

Jeff Cavaliere’s bodyweight workout for those of us homebound.

How about Arnold Schwarzenegger’s no-gym home workout?

Food, Glorious Food

What do vegetable oils do to your body? A solid video from Dr. Benjamin Bikman.

OB NOLA BBQ Shrimp.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: body weight exercise, COVID-19, fasting, fitness, links, nutritional ketosis, recipes, SARS-CoV-2, time restricted feeding

Older Bolder Coronavirus Update 2 March

March 2, 2020 By Older Bolder Mark

There’s been a fair amount of water under the bridge since I first posted a few thoughts about the COVID-19 story unfolding with ever increasing speed and vigor around the world two weeks ago.

While not intended in any way to be a comprehensive primer on the COVID-19 outbreak, here’s a quick rundown of key points I’ve been sharing with friends, family, and clients this past week in response to questions that keep rolling in.

There’s Still a Lot We Don’t Know (and for a Variety of Reasons)

One of the hallmark features of this COVID-19 story has been the lack of hard data available for public perusal, beginning from the earliest days in January when eyes and ears around the world began to pay attention to what was happening in Wuhan Province.

The authorities in China have a long and checkered history of not disclosing information which shines a revealing light on life there, and there of course has been and continues to be extensive criticism of early management of the COVID-19 outbreak and the lack of critical and accurate information provided the rest of the world as the virus has advanced beyond China’s borders.

To be sure, there’s much, much more information available today than two weeks ago, for example, the genome has been well mapped and tracked as the virus mutates (typical viral behavior) as it migrates through new hosts.

Vital information detailing the actual disease process induced by the viral infestation, how truly infectious the particle is, the impact of various co-morbidities on the natural history of the resultant illness, and even testing protocols have yet to be fully developed and dispersed.

Digging into the clinical details takes time; hard data is coming, but it’s simply not available at the granular level we’ve all come to expect in North America.

Hello, I’m Here from the Government, and I’m Here to Confuse You About COVID-19

Sadly, and impressively, the Chinese authorities haven’t been the only agency withholding information. The debacle unfolding in Washington State is a stunning example of such – it’s becoming clear that at least one of the early infections among the nursing home patients and staff was identified as early as six weeks ago, and not explored and addressed with purposeful intent and care in its earliest stages. (References: 1 2 3 4 )

Impressively, the mis-handling of the nursing home nexus in Washington has exposed thousands in the community unnecessarily; heads should roll once the relative crisis there has been averted.

Several states are withholding numbers and locations of patients under monitored or isolation protocols, and the frank – and let’s be damned honest about it – overt politicization of the issue by many at the national level is absurd, inflammatory, distracting, and harmful. RUN from anyone attempting to make this a political game – it is most certainly not – and you can be damned sure that any politician, regardless of stripes or tenure, doesn’t have your or the nation’s best interests in mind if they’re playing the COVID-19 politics card. RUN, and don’t look back.

Who Should Genuinely Be Concerned About COVID-19 Today?

As to who should be genuinely concerned about the COVID-19 outbreak today, those with preexistent lung and / or cardiopulmonary disease, especially if symptomatic, remain at the very top of the “should I really worry list”. By the relatively limited available data, most fatalities related to COVID-19 have occurred in this group, and those older than 80.

I’m hearing some chatter among physician friends that those with T1DM appear to be at higher risk, and of course anyone with impaired immune function for what ever reason needs to exercise due caution.

Another issue you won’t hear discussed in main stream media venues is a probable fecal-oral vector; this is very likely part of the nursing home catastrophe in WA, and would raise the potential for critical issues in locales such as San Francisco, where you need an app to navigate city streets to avoid current defecation sites. Cities with large homeless populations – LA, SF, Portland, Seattle, Austin, etc. – will need be watched carefully, and if they’ve not yet disclosed outbreaks by now, count me among those betting it won’t be long.

So What’s a Prudent Family to Do This Week to Deal with COVID-19?

So what’s a prudent family to do this week?

You’ve no doubt heard much of this same stack of advice from many other sources, and you’ll hear it / read it again and again this week as well. There are of course easy points to add to a list like this – don’t travel to high risk countries, cruise ships aren’t a great choice right now (at least in the Orient), and it’s worth keeping an eye on outbreaks as they develop around the country – at least as they’re reported – using your local health department or the John Hopkins mapping tool here.

Standard, time-tested and proven protocols for managing flu season risk are good to brush up on. Even better – simple hand washing and avoiding touching your face (especially around the eyes) – lower flu season risk dramatically and are available to everyone.

Might you have to sequester yourself in your home for a short time? Perhaps, if you live in the epicenter of a community eruption such as the one very likely coming in Kirkland, WA (the nursing home story we’ve been talking about) or have someone in the family with very high risk factors.

In many locales it’s probably too late for a full-on “prepper” stock-up, though putting together two weeks of food, water, personal hygiene items, medications, and home care products isn’t a complex game. As I write this late yesterday afternoon, there are reports across media outlets of runs on grocery stores (Costco in particular for some reason) all day yesterday.

I agree with those who suggest the supply chain disruptions caused by this event may be more seriously impactful on daily life than the risk of the actual infection, which for most will most likely be a flu-like event. Supply chain problems are just beginning to develop now, and will worsen down the line; having a store of food and supplies offers a buffer for these issues as well.

Still smoking? The data suggests that smokers are at particular risk for COVID-19 infection and more serious clinical syndromes – it’s past time to stop. Get it done, and now.

Have a potential option to work from home? It might be a good idea to chat about options and work through a few details with your employer before the (potential) sh*t hits the fan at some point down the road.

And finally, if you’re overweight, have the metabolic syndrome, are carb-dependent, and out of shape, any effort you expend starting NOW to overhaul your nutrition plan and begin to rebuild your fitness will pay off in the months to come, regardless of what issues this viral syndrome brings to your own neighborhood.

Pay attention, plan well, get moving.

Leave a Comment Filed Under: Staying Healthy Tagged With: coronavirus, fitness, flu, pandemics, planning ahead, weight loss

Critical Health Imperatives After 40: Understand Where Your Treasures Reside

February 24, 2020 By Older Bolder Mark

A change in my personal schedule this morning, and the current paper asset “crisis” (according to some this morning) unfolding before us today as the stock and bond markets react negatively to COVID-19 virus news (and other fundamental issues inherent in the markets), prompted a quick change in today’s post…

I’m all for planning for the future; sagacious pundits, philosophers, spiritual leaders, and politicos of various stripes have encouraged to varying degrees that we all live today with at least a modicum of thought for our futures. The advice you’ll receive about preparing for the future will vary extraordinarily pending who you might query, who you friends are, how and where you were raised, and so on and so forth.

For decades those of us living in first world countries around the world have been told that the very best way to “secure our futures” is to invest wisely, typically directed toward paper assets, held in various retirement plan vehicles and invested in markets around the globe.

I’d argue, as have many before me, that perhaps your most critical investment you can ever make throughout your life, the investment yielding the greatest dividends and payout over time, will be to invest in your personal health and wellness. I personally find it ironic as hell (pardon the emphasis) that with the exception of perhaps buying grass-fed proteins and well-sourced seafoods, these investments in health and wellness don’t have to cost a dime, at least in terms of money exchanged, though you’ll expend some thought, time, and effort to invest well.

The cost of a perfect exercise – simply lacing up your shoes and walking every day, is basically nil, as is the cultivation of a lifestyle that incorporates frequent, intentional movement, lifting heavy stuff around the house or in “play”, climbing stairs or even sprinting now and again, and getting a restful night’s sleep every night.

Even the highbrow academic elites (Yale and Oxford in this case) are beginning to quantify how much happier people are with the results of exercise and fitness versus obsessing over their bank accounts and accumulated riches. By all means, save for your future and that of your family, invest your material riches wisely and well, but invest in yourself and those you love first and foremost.

Git ‘er done.

Leave a Comment Filed Under: Critical Health Imperatives After 40 Tagged With: fitness, food plan, health imperatives after 40, investing, walking

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 12 February 2020

February 12, 2020 By Older Bolder Mark

Been on the road for a bit this week, hence the somewhat truncated and eclectic link list today…

Ouch, so the official dietary guidelines aren’t so evidenced based?

Nifty primer on micro-workouts.

The surprising science behind friendship.

So low carb diets do indeed have a beneficial impact on CVD risk…

Speaking of low carb, the VA is testing a keto diet plan for diabetics.

How about using a keto food plan for binge eating and food addiction?

Time restricted feeding improves metabolic markers.

Another warning for vegans: does the vegan diet impact intelligence?

Erectile dysfunction meds might distort vision over the long term.

So elevated LDL-C is always a problem, or not?

Love and Lhotse.

Nifty olympic marathoner ultra-running story.

Food, Glorious Food

Lemon Bomb Piccata Sauce (wow guys, this one is really good).

Bulletproof reviews and recommends macro trackers.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: fitness, friendship, keto, links, Low Carb, recipes, running

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Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
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#ketorecipes #paleorecipes #primalrecipes
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#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
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#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
By far and away our favorite coffee purveyor in #M By far and away our favorite coffee purveyor in #Missoula is Florence Coffee Roasters. A perfect dark roast, consistently great espresso pulls, and awesome service - we like their Orange Street location most of all. #missoula #florencecoffeeroasters #espresso #coffee #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
On the ground with Brantley and the gang today sou On the ground with Brantley and the gang today south of Livingston (Montana) on the Pine Creek trail system. What a gorgeous afternoon out for a short hike in the high country, just as spring is coming to mountains. Hiking makes everybody happy, even if you're backpack bound. #montana #livingston #hiking #yellowstoneriver #yellowstone #yellowstonevalley
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
By far and away our favorite coffee purveyor in #M By far and away our favorite coffee purveyor in #Missoula is Florence Coffee Roasters. A perfect dark roast, consistently great espresso pulls, and awesome service - we like their Orange Street location most of all. #missoula #florencecoffeeroasters #espresso #coffee #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
On the ground with Brantley and the gang today sou On the ground with Brantley and the gang today south of Livingston (Montana) on the Pine Creek trail system. What a gorgeous afternoon out for a short hike in the high country, just as spring is coming to mountains. Hiking makes everybody happy, even if you're backpack bound. #montana #livingston #hiking #yellowstoneriver #yellowstone #yellowstonevalley
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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