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the Older Bolder Life Vegetable Wednesday: Butter Sautéed Cherry Tomatoes and Ginger

September 11, 2019 By Older Bolder Mark

This past week I was chatting with a Chef Libby in Austin about different ways to prepare and enjoy the bounty of summer and fall tomatoes coming in these days.

She’d recently catered a dinner where she prepared a big batch of these Butter Sautéed Cherry Tomatoes and Ginger which she spooned over big, juicy rib eyes sizzling hot from the grill. She went on to say how her favorite way to enjoy these was simply as a side, almost like a warm salad, though she admitted she’ll polish the leftovers off cold right from the fridge too, even with the butter set up amongst the tomatoes and juice.

The recipe extends really easily, and works wonders with any fresh tomato you might have on hand, just cut the whole tomatoes up into roughly 1-inch pieces and go to it.

1 cup cherry tomatoes, some sliced in half length-wise
3 green onions, whites and pale green parts finely chopped, dark green thinly sliced
1-inch piece of ginger, peeled, finely chopped
2 tbsp grass-fed butter
2 tbsp tamari or coconut aminos
Good salt to taste

Prep your ingredients; melt the butter in a medium skillet over medium heat.

Now sauté the ginger and the white parts of the green onions until the ginger is fragrant (it won’t take but a minute or so), then add the tomatoes and sauté, basting with the butter until the tomatoes are warmed through.

Remove from the heat, stir in the tamari / coconut aminos, toss to combine, then season to taste with salt and top with the green onion green slices.

Enjoy.

Leave a Comment Filed Under: Recipe: Vegetables Tagged With: ginger, keto, primal, recipe, salad, sides, tomatoes, vegetables

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 31 August 2019

August 31, 2019 By Older Bolder Mark

90 days of nutritional ketosis improved T2DM in women. (Shocking, right?)
Keto Tales: John Wall (NBA) gives keto a spin.

Sprint interval training improved body composition in post-menopausal women.
Vit D supplementation correlated with decreased cancer risk. (Free MedScape account required)

Being married lessens dementia risk?
Optimists live longer, and probably have a hell of a lot more fun along the way.

Higher maternal fluoride levels in pregnancy linked to lower IQ.
The CDC updated their flu vaccination guidelines last week.

Kids, screen time, and retinal damage.
Learning from a daughter with Downs.

8 signs you’re smarter than average.
Dog owners are slimmer and fitter, and have better CV health.

Food, Glorious Food

Pan roast steak over fire (vid).
Are African chickens really leggier?

Hmmmm, take note when the Whole Foods CEO disses plant based meats.
And somewhat ironically, is the fake meat backlash itself fake?

Thai-Inspired Coconut Steak on a Stick
Grilled Sweet Potato, Onion, and Chile Salad
Easy Home Italian Dressing Mix

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: blue light, dementia, keto, links, nutritional ketosis, recipes, T2DM, vaccines

The Older Bolder Life Friday Feast: Thai-Inspired Coconut Steak on a Stick

August 30, 2019 By Older Bolder Mark

Though I have to admit we were somewhat late to the realization that Thai-inspired flavors and spices, along with coconut, often play wonderfully with beef, we’ve become big fans of the combination around our camp.

With cooler weather on the horizon we’ll be slipping these Thai-Inspired Slow Roasted Short Ribs and this Coconut Braised Chuck Roast with Gremolata back into the rotation; fall is indeed just around the corner.

Traditionally we’ve always hosted a get together sometime during this upcoming long weekend; ribs have almost always been on the docket for that crowd, though I couldn’t resist putting these on the menu this year.

I happened to run across an amazing deal on some grass-fed rib eyes, but this will work with a number of other cuts; one of the first times I made it recently we used tri-tip and it was damned delicious.

There’s nothing very complex about the recipe, though do note that this works much better with an overnight marinade in the fridge. And the basting sauce is optional, though you’ll need to do something with the remaining coconut milk from the can (other than stir it into your coffee tomorrow), and basting the steak skewers on the grill really does boost the flavor.

My other best suggestion is to make more than you think you and your guests will eat; this one makes a killer lunch the next day over salad or just on it’s own.

2 pounds rib eye, top sirloin, tri-tip, etc, cut into 1-inch cubes

Marinade
1 cup unsweetened, full-fat coconut milk
6 garlic cloves
4-6 red Thai chiles (Fresnos or red jalapeños in a pinch), stemmed, chopped
1.5-inch piece of fresh ginger, peeled, rough chop
1/4 cup good fish sauce
1 tbsp fresh lime juice
1 tbsp lemongrass puree
Optional: 1 tbsp palm sugar (or brown sugar)

Optional Basting Sauce
1/2 cup unsweetened, full-fat coconut milk
2 tbsp good fish sauce
2 tbsp fresh lime juice
2 garlic cloves, minced
1-2 tsp lemongrass puree (optional)

Add all the marinade ingredients to your trusty blender and puree until smooth and uniform; pour over the prepared steak cubes in a large bowl, stir to make sure every piece is coated, cover and throw in the fridge overnight.

When ready to grill, drain and discard the marinade and thread the meat onto skewers, just touching, not tightly packed.

Fire the grill, and use that remainder of the coconut milk from the can to make the optional basting sauce; stir the ingredients together over low heat until combined, set aside.

Now grill over a medium fire, turning and basting every 2-3 with the basting sauce if using, for 14 to 16 minutes until done to your tastes.

Enjoy.

2 Comments Filed Under: Recipe: Proteins Tagged With: beef, coconut, grill, keto, primal, proteins, recipe, thai

Reclaiming Health and Fitness After 40: Five Quick Thoughts

August 6, 2019 By Older Bolder Mark

A couple of weeks ago I had a chance to reconnect with a friend from residency days back in Salt Lake City in the mid-80s; we were residency mates there in the University of Utah hospital system before he headed back home to San Diego to set up his practice and later found his own company.

My friend had something of an unusual story; he was a gifted mechanical engineer who later went into medicine with a goal of designing adaptive equipment for people with profound neuromuscular disease and injury. He was a delight, one of those rare hyper-intelligent and inquisitive people we all (rarely) have occasion to meet, and was an uber-fit skier, distance runner, and surfer.

Without boring you with details, through a mutual connection in England, he’d heard of my recent health transformation, and ended up calling to chat one afternoon. We covered a lot of ground in an hour, but he was particularly interested in what I’d done to reclaim my health and lessons I’d learned along the way. He shared that he had an adult “child” in her mid 40s who desperately needed a lifestyle and fitness change, and he was at the end of his rope trying to encourage her to start. He shared, among other things, that she felt she was “too far gone” to ever make a meaningful impact.

Thinking about it on the fly as we talked, I offered him five quick thoughts about reclaiming health and fitness after 40 gleaned from my own experience.

It’s Never Too Late to Start

I am profoundly and utterly convinced that it’s never too late to jump in with both feet, start moving physically, and reshape one’s approach to nutrition. At 57 I did just that, and started from a point of metabolic and physical disaster – 412 pounds, unable to tie my own shoes some days, with so many aches, pains, and symptoms I’m embarrassed to list them all. Now, just a bit over three years later, I’ve lost nearly 200 pounds and 20+ inches at my waist, am more fit than ever, and am even training for sprint competition in Senior track and field events upcoming.

Clearly your mileage may vary, but I have clients now in their 80s who’ve made similar changes and reshaped their approach to life. It’s never too late.

Reclaiming Health and Fitness After 40 Is a Long Game

Expectations can be an interesting beast to tame, at least for most of us. We’re an impatient society, and often fall prey to tall tales and crazy promises to shed improbably amounts of excess weight and gain extraordinary levels of fitness over very short time frames (30 days wonders) by following some magic diet, taking a wonder supplement, or copying the routine of a sculpted gym barbie with an Instagram following.

Attaining optimal health, fitness, and wellness at any age is a long game, most often measured in months if not years, but particularly for those of us north of 40. It’s a lot more enjoyable journey if you embrace the long view, and don’t sweat the day to day and week to week stuff.

Reclaiming Health and Fitness After 40 Might Take Baby Steps, But Take ‘Em

Talking with my friend, we agreed that life in today’s world, at least for the majority, is astoundingly sedentary. Many sit all day at work, commute sitting, come home and eat a poorly composed meal, and then sit on the couch for the next four hours before tossing and turning at night and starting it all over again.

Thoughtfully incorporating movement into the day can make a world of difference when starting from fitness ground zero; we’ve all heard the suggestions (park at a distance and walk in, get up and walk 10 minutes every two hours, etc), and these steps are easy to incorporate into one’s day. I’m a HUGE fan of walking outdoors, still do it daily to start my day myself, even on sprint training days, and just about every one on the planet can do it with minimal investment in time and equipment.

Baby steps turn into meaningful fitness routines over time.

Reclaiming Health and Fitness After 40: Embrace the Aches and Modify

One of the things I learned with my 30+ years in medicine is that the human body, despite its astoundingly complex design, function, and capacity to repair itself, is nonetheless designed to wear and tear over time. It’s inevitable, though manifests differently and at unique times for all of us.

The point: we all have our various aches and pains, joints that have been injured or have advanced markers of degeneration (read wear and tear); some days you’re going to be more sore and achy than others. Accept that reality, and modify, modify, modify exercise and fitness to accommodate your function on a given day. Remembering that you’re playing a long game makes this strategy more sensible too.

Personally I’ve been astounded at what a difference rebuilding functional strength has made in my own “aches and pains” related to prior orthopedic injuries, and just general activity and functional tolerance. Of course, that’s in part related to the last point…

Personally Optimizing Nutrition Makes Life So Much Better

Finally, I suggested my friend gently remind his daughter that there is a far, far better way to fuel the human machine than via the SAD (standard American diet). The point I tried to convey was simple from our perspective – the food we eat now is so much tastier, interesting, and flavorful than any we’ve consumed over the years, AND is so much healthier – less inflammatory (there’s that aches and pains concept again), less atherogenic, and more physiologically sensible given the science that has evolved over the past twenty years.

Personally I think for almost everyone walking on the planet, metabolic flexibility is the holy grail of nutrition – not being in ketosis or rigidly adhering to some arbitrary set of dietary rules. There is no one size fits all nutrition plan. Metabolic flexibility is key for anyone at any age, but perhaps even more meaningful for those of over 40, busy with all that life has to offer.

The challenge, of course, is to find the nutrition plan that resonates with your own particular physiology and metabolism, and make the tweaks and adjustments that work for you. It can be done, and again, it’s never too late to start.

Enjoyed the call JS, best of luck with your daughter and I’m happy to help any way I can.

Leave a Comment Filed Under: Question of the Day Tagged With: fitness, functional fitness, keto, nutrition, nutritional ketosis, Over 40, weight loss

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 27 July 2019

July 27, 2019 By Older Bolder Mark

An Eclectic Collection of Fitness Reads for the Week

Resistance training without weights works just as well?
Training to failure: load and rep count really don’t matter.
Exercise (8,900 steps per day?) offers some form of protection against Alzheimer’s.

Geoffrey Miller on Sexual Fitness and the Paleo Movement. You likely won’t agree with everything he says, but interesting…
6-year old nails push-up records.
Does foam rolling help sports soft tissue injuries? (Free MedScape account required)
Why did we wait so long for the bicycle?

From the Halls of Conventional Medicine…

Should you stop taking aspirin for heart health? A lay article recently published and the American College of Cardiology’s 2019 Guidelines.

Laminotomy beats laminectomy for lumbar spinal stenosis. (Free MedScape account required).

No added benefit for half of drugs introduced in Germany? A lay article recently published, based on a study published in the BMJ (see this and this).

Food, Glorious Food

The health writers at Vox have been busy taking on an overview of fiber here and the Keto diet here.
A saturated fat tax? Bollux.
Global meat consumption over the past 50 years.

Spicy Hanger Steak Lettuce Wraps
Grilled Leeks and Zucchini with Pecans
Simple Salsa Criola

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: alzheimer's, fiber, fitness, healthcare policy, keto, links, recipes, resistance training

the Older Bolder Life Vegetable Wednesday: Grilled Leeks and Zucchini with Pecans

July 24, 2019 By Older Bolder Mark

I promise this will be the last zucchini recipe I’ll post for a while; the zucchini coming in now are just so good, so available, and such a good buy right now I couldn’t resist this one.

That said, the real star of this dish is actually the grilled leeks, something you don’t see all that often, though they’re delicious and should be on everyone’s radar during the summer grilling season.

And besides tasting great, leeks are packed with a host of nutrients and phytochemicals, including impressive amounts of vitamin K, manganese, copper, vitamins B6, C, A, folate, iron, the flavonoid kaempferol, and a number of antioxidant polyphenols.

This recipe is easy-peasy, just don’t overcook the vegetables on the grill; they need to crisp-tender and not soggy. By the way, you can use whatever nuts you favor or have on hand, we used pecans given the Texas penchant for pecans, though this would be great with walnuts as well…

1/3 cup pecans
5 tbsp avocado or extra virgin olive oil, divided
2 tbsp fresh squeezed lemon juice
1 garlic clove, grated
Good salt
Fresh ground black pepper

2 large leeks, white and pale-green parts only, see below
2-3 medium zucchini (about a pound), scrubbed, halved lengthwise
1/2 cup (generous) fresh flat-leaf parsley leaves

Toast the pecans (oven or skillet) until fragrant, chop coarsely, then throw into large bowl along with 3 tbsp of your oil of choice, the lemon juice, grated garlic, a generous pinch of salt and fresh ground pepper.
Fire the grill and prep the vegetables; leave the root end of the leeks intact and slice in half lengthwise once trimmed to length. Coat the vegetable with the remaining oil and season generously with salt and pepper.

Now grill the vegetables over a hot fire, turning every minute or so, until well marked and they begin to tenderize – be careful to not overcook, you want the vegetables to be “al dente” and not mushy.

When done, pull the vegetables and place on a cutting board; cut into bite-sized pieces (trim the root ends of the leeks of course), and add to the bowl with the pecans and vinaigrette along with the parsley. Toss to combine well and coat the vegetables, adjust seasonings for salt, pepper, and lemon.

Enjoy.

Leave a Comment Filed Under: Recipe: Vegetables Tagged With: grill, keto, leeks, pecans, primal, recipe, vegetables, zucchini

the Older Bolder Life Salsa Monday: Simple Salsa Criolla

July 22, 2019 By Older Bolder Mark

Recently on a trip to Austin my wife and I strolled by one of the many famous eateries on South Congress (what a fascinating slice of life to be seen there) and I stopped to read the menu posted outside. Their special that evening was a grilled, grass-fed, house-made hot dog (bratwurst for the purists out there) served with a Salsa Criolla.

I hung around long enough to see a platter of these come out, and I have to admit, the salsa looked delicious.

When back home I added salsa criolla to my recipe research list, and even pestered friend Chef Libby in Austin for her favorite version. She kindly responded with this recipe, and reminded me that both Peru and Argentina claim salsa criolla as regional salsas or side dishes, and of course there are a number of regional variations pending who you ask.

She seemed to think that the Peruvian version was a little more simple and typically made with red onions and rarely tomato, while the Argentinian version was more often made with sweet white onions and tomato.

Regarding the peppers, she also noted that her South American recipes for salsa criolla almost always call for an ahi amarillo pepper, native to South America, though here in the States recipes call for 1/2 of a bell pepper (use yellow or orange for the color), serranos or jalapeños, though she and I agree that the Texas-born Mediterraneo Dulce peppers is a nifty choice here if you can find them.

The lime juice adds the perfect burst of citrus tartness, and Libby and I prefer cilantro, though parsley might actually be more true to the salsa’s South American roots.

1 large tomato, blanched, peeled, seeded, and chopped
1 medium red or white onion (red is more traditional)
1/2 bell pepper, 1 Mediterraneo Dulce pepper, or 1-2 serranos or jalapeños
1 green onion, white and green parts, thinly sliced
Juice of one lime (roughly 3 tbsp)
1-2 tbsp avocado oil or EVOO
1-2 tbsp fresh cilantro or parsley, chopped
1/2 to 1 tsp good salt
1/2 tsp fresh ground black pepper

Optional
1/2 clove fresh garlic, grated
1 tsp fresh oregano, minced
Additional lime juice or white vinegar to taste

Blanch your tomato for 10-15 seconds in a pot of boiling water, then immediately immerse it in an ice-water bath to cool. Peel, cut in half, seed, chop into a 1/4-inch dice, and add to a medium bowl.

Slice the onion into thin slices, the pepper(s) of choice into 1/4-inch dice, and thinly slice the green onion; add everything to the tomato bowl. Add the chopped cilantro or parsley and oregano if using, then the lime juice, oil of choice, salt, pepper, and garlic if using. Stir well to combine, correct the seasonings to taste.

Enjoy.

Leave a Comment Filed Under: Recipe: Salsas Tagged With: keto, primal, recipe, salsa, vegetables

The Older Bolder Life Friday Feast: Crispy Ancho Coffee Chicken

July 19, 2019 By Older Bolder Mark

I don’t know about you, but occasionally on these blisteringly hot summer days I just don’t feel like cooking through a big production in the kitchen (or on the grill).

That’s one of the reasons we often grill (or sous vide, or sauté) enough protein at a time to eat for several meals upcoming; it doesn’t take a huge amount of creativity to present good proteins in a variety of ways, and what a great summer lunch chilled grilled proteins make too.

A residency mate of mine married a wonderful woman from New Mexico; she was a delightful and skilled cook, and her delicious food was instrumental in growing our appreciation for the unique flavors of the American Southwest.

She would often make a big batch of these Crispy Ancho Coffee Chicken thighs (breasts work too) for parties; she’d set out the crisped chicken, cut into bite-sized pieces, and the makings for tacos, tostadas, and salads to pile on your plate and devour with gusto.

This chicken works amazingly well over a spicy slaw, colorful salad, or wrapped in your favorite wrap (I recently trialed some pretty danged tasty keto nearly-corn tortillas that worked really well too – I’ll share that recipe soon). As in the images above, I even like these over a bed of shredded lettuce, topped with guacamole (try our simple House Guacamole if you’re looking for a great go-to recipe), and maybe a pickled onion or jalapeño or two.

And please note, with the ancho chile powder and the coffee in the rub, the crust darkens significantly as these cook, though they’re not “burned”; actually the sweetness of the ancho really shines through in the end.

These are really good cold for lunch tomorrow too, you may want to throw another pound in to make sure there are leftovers…

4 tbsp fresh ancho chile powder
4 tbsp ground cumin
1 tbsp (scant) good salt
1-2 tsp finely ground fresh dark roast coffee

2 pounds chicken thighs (boneless, skinless)

Combine the ancho powder, cumin, salt, and finely ground coffee in a small bowl, stir to mix well.

Toss the chicken with at least half (we use more) of the spice mixture in a large bowl making sure every piece is well coated (use more of the rub if needed). Cover tightly and throw in the fridge for 2-4 hours.

Remove from the fridge at least 30 minutes before you intend to quickly sear these in a skillet over medium-high heat and preferably avocado oil (though I’ve used ghee in a pinch, it was delicious).

Remember you’re building a crispy seared crust here, so place the thighs in a single layer in the skillet and let them sit undisturbed for at 4-5 minutes before turning, and don’t turn them until a good crust forms (peeking is fine near the end). They’ll need 3-4 minutes on the second side to cook through and get crispy.

Let rest a few minutes, cut into bite sized pieces, drizzle with any accumulated juices, and go to it.

Enjoy.

2 Comments Filed Under: Recipe: Proteins Tagged With: chicken, friday feast, keto, paleo, primal, proteins, spicy

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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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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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