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Quick Monday Read: Low Ketone Readings while in Nutritional Ketosis

May 11, 2020 By Older Bolder Mark

Over the weekend a couple of questions popped up from two former clients who have both successfully been enjoying a ketogenic diet for several months now – the questions had to do with seeing progressively lower ketone readings on their surveillance testing (one serum, one breath).

In the midst of an all hands on deck family issue this weekend limiting my ability to expand in detail today, somewhat fortuitously Mark Sisson’s team, over on Mark’s Daily Apple, had reposted an article addressing the issue they’d written several years back – Why Am I Getting Low Ketone Readings on a Ketogenic Diet?

Sisson’s team covered most of the bases quite adequately, and in most cases where this question arises, from where I sit these days, most often what we’re seeing ketone/fat adaptation and/or the free fatty acid adaptation initially described by Volek and Phinney. And the discussion of whether or not physicians may or may not understand the keto phenomenon in the comments is fairly entertaining as well.

Most importantly, it’s imperative to look at the big picture – how does one feel and perform in day to day function and during workouts, are you where you want to be with regard to body composition, are you still dropping body fat if that’s your intent, are you symptomatic at all with anything resembling the “keto flu”, and how are you performing in aerobic level (vs anaerobic) exercise and activities?

Successfully implementing a nutritional ketosis program has very little is anything to do with readings on your serum or breath analyzer at home, don’t fall for anyone telling you otherwise.

Leave a Comment Filed Under: Keto (Nutritional Ketosis) Tagged With: aerobic fitness, keto, nutritional ketosis, staying healthy

Sourcing Great Proteins: Local Counts More Than Ever These Days

May 4, 2020 By Older Bolder Mark

Disruptions in the traditional supply chains for various animal proteins have been in the news for several weeks now; several clients reached out with questions about challenges sourcing proteins yesterday, and my daughter in Missoula today noted bare meat counters at her favorite grocer and limits on protein purchases at Costco there (actually imposed nationally today).

Now more than ever it’s time to develop a relationship with a local rancher, ranch group, or innovative butcher sourcing locally.

If you’ve not explored this avenue before, one immediate challenge you’ll find is that some local operations have the capacity to manage their own butchering and packaging, and some don’t. Those that have the capacity to butcher and package for delivery on site are “busier than one arm paper hangers” these days as my grandmother used to say; you may need to get in line for an order – just do it.

Ranch operations that don’t have or manage their own onsite butcher/wrap operations are likely going to be in a bit of pickle in terms of getting animals to slaughter, though that will very much depend on your local and regional conditions (we’re in North Texas, and COVID-19 related impacts on small regional processors haven’t apparently been that bad based on what we’ve heard over the past few weeks).

We’ve long been fans of sharing a whole or side of beef (or range-raised pig) with another family (or two); the pricing is unbeatable, and you’re able to buy a variety of great grass-fed cuts (avoiding CAFO-sourced animals all together) and buy from reputable, local ranchers you can look in the eye if you really want to. (Just remember, they’re busy, busy, busy these days.)

Storage will be an issue for some folks, though when they’re back in stock in your neighborhood, that chest freezer you’ve had on your wish list needs to bump to the top of the stack.

Hang in there, stock up when you can, and work out home storage plans so you’ll never be caught short again.

Leave a Comment Filed Under: Proteins Tagged With: COVID-19, kitchen, proteins, sourcing foods, staying healthy

Out of the Box: COVID-19, The What If Syndrome, and Context

April 13, 2020 By Older Bolder Mark

Out of the Box: A Cautionary Warning

What follows is a brief collection of what many would call out of the box thinking today; some (you might call them the screamers) would in fact label what follows absolute heresy.

If you’re not in the mood to have your thinking about current events challenged a bit, then move along, there’s nothing to see here. Likewise, if you’re unwilling or unable to put on big boy (or girl) pants and question the endless parade of dire and oft conflicting information we’re all assaulted with daily, then click on over to your favorite foodies’ website for the plat du jour (something I enjoy doing every day myself).

Of note, what follows is in NO WAY an effort to delegitimize or downplay the severity of the SARS-CoV-2 invasion and the impacts of the resultant COVID-19 syndrome. Quite frankly it can wreak devastation for the most susceptible, and it has invoked one of the most unusual mass responses ever seen in global history.

Finally, an apology for the length of this post; it’s a big meaty topic.

The What If Syndrome

Over a year ago I had a client approach me, a very successful and uber-intelligent physician, seeking some help after witnessing first hand my personal transformation over the past few years. He claimed to have “done everything right” as prescribed by traditional medicine for four plus decades, from eating stone ground oatmeal every morning to (over) exercising diligently to cutting saturated fats from his diet and much more. Yet with all of his at times painful compliance, his lipid profile was a mess and he was, predictably, having some issues with statins after having taken them for years with little efficacy.

I provided him a raft of information and reading resources, including some of the most scientifically grounded and respected scientists, researchers, and thought leaders in the medical, sports, and ancestral health worlds.

Specifically (given his traditional medical background) I encouraged him to read some of the works of Drs. Gundry and Shanahan, medical professionals who’ve seen the light and have integrated rational nutritional principles into thriving medical practices. His almost immediate response was to note how critically these clinicians deviated from “accepted and classical thought”, and given such, their recommendations couldn’t be trusted and shouldn’t be followed.

His final comment to me on the matter, before simply giving up before even really getting started, was something akin to this: “What they’re saying is basically heresy, but what if they’re right?”

What if they’re right indeed is a principle that applies more than ever to those raising a cautionary note about end-of-the-world predictions and current events.

Trying to Make Sense of Today with a Bit of Context

There are hoards of commentators opining these days about COVID-19; those who speak (and write) the company line are those you see plastered across various media outlets, distilled down into sound bites for the masses.

Perhaps not so ironically those who dig deeper into the details and the available data, analyzing information in real time at a granular level, not using models to hypothesize, aren’t so embraced by traditional media outlets, therefore it takes a bit more work to find this information.

From my personal perspective, as a retired physician able to understand and digest the medical side of the data fairly comfortably, I’ve found it most illuminating to read with interest the works of several folks who are otherwise experts at analyzing big blocks of data – ironically several of the most insightful have been economists.

Take for example this piece – Coronavirus – It’s Not Heart Disease, It’s a Plane Crash – written by Chris MacIntosh and published this morning. From the piece –

Cardiovascular disease kills over 17 million people annually. It’s the main cause of death globally apparently. I thought it was stupidity but now Google tells me no, it’s “CVD”. Cardiovascular disease. So much for that then.

Looking deeper we find what causes it. Too much macaroni cheese, and donuts, which actually means I was right all along. Stupidity IS the main cause of death. Furthermore, we know what we can do to stop it. Buy a pair of running shoes and actually use them for – you know – running, instead of mooching about the mall from one junk food outlet to another.

Anyway it causes millions of deaths every year and in a minute I’ll tell you why we don’t collectively say…ok that’s it. Enough is enough, you’re all quarantined and everyone must, for the next 4 weeks, self isolate in the gym on a diet of lettuce and bottled water. Which if you think about it would save millions of lives, not to mention millions of dollars in healthcare.

I tell you what makes folks freak the pha-kout though. Air travel. Google explains to me that nearly a third of folks are afraid of flying.

Here’s deaths by transport for 2017.
Highway: 37,133
Rail (Trains): 761
Marine (boats & other watercraft): 694
Commercial Airlines: 0

And did you know that there was a 1 in 3.37 billion chance of dying in a plane crash between 2012-2016. There was a 1 in 20 million chance of being on a commercial airline flight experiencing a fatal accident from 2012-2016 and when there was a crash 98.6% of those crashes resulted in exactly zilch fatalities — Of the 140 plane accidents during 2012-2016, only two involved fatalities (1.4%). Ironically folks will gleefully gorge themselves on burgers and fries before boarding a plane, terrified it’ll fall out of the sky. It’s like popping a slow release cyanide pill and then getting onboard one of the safest forms of transport in the world and thinking to yourself…this thing may kill me. Irrational? Yup.

And the reason for this fear is the same reason folks are terrified of nuclear power (the safest form of power known to man).  When a plane crashes or a tsunami hits, or a Fukushima happens they all do so with an unexpected speed. This is why our reaction to these events is disproportionate to the events themselves.

Contrast this to “CVD” which doesn’t do its dirty work in one fell swoop. It’s not like the heart attack man swoops down in one month and takes them all. It kills one in your street, another few across town. Then it ventures into the next neighborhood before taking up residence in the old age home and poof poor Betty’s gone…and then Bernie across the hall. We don’t like it, but we just accept it and learn to live with it…like politicians…or herpes.

So now to the dreaded bat flu which has brought the entire world to a screeching halt – literally.

What makes this virus special is its speed, or in medical speak R value.  Let’s put this into context, so far it’s killed about 100,000 people or less than a fifth of what the seasonal flu kills annually. Ultimately it’s going to kill a whole lot more, but we should be asking ourselves will it even come close to donut disease (CVD)? Probably not. 17 million remember. And what if it did meet or even exceed donut disease? It’d then be a really bad year but not out of the realm of something we’ve all learned to live with – at least with respect to CVD…

He goes on to quote from Dr. John Lee’s (retired professor of pathology and former NHS consultant pathologist) recent article in The Spectator –

In announcing the most far-reaching restrictions on personal freedom in the history of our nation, Boris Johnson resolutely followed the scientific advice that he had been given. The advisers to the government seem calm and collected, with a solid consensus among them. In the face of a new viral threat, with numbers of cases surging daily, I’m not sure that any prime minister would have acted very differently.

But I’d like to raise some perspectives that have hardly been aired in the past weeks, and which point to an interpretation of the figures rather different from that which the government is acting on. I’m a recently-retired Professor of Pathology and NHS consultant pathologist, and have spent most of my adult life in healthcare and science – fields which, all too often, are characterised by doubt rather than certainty. There is room for different interpretations of the current data. If some of these other interpretations are correct, or at least nearer to the truth, then conclusions about the actions required will change correspondingly.

The simplest way to judge whether we have an exceptionally lethal disease is to look at the death rates. Are more people dying than we would expect to die anyway in a given week or month? Statistically, we would expect about 51,000 to die in Britain this month. At the time of writing, 422 deaths are linked to Covid-19 — so 0.8 per cent of that expected total. On a global basis, we’d expect 14 million to die over the first three months of the year. The world’s 18,944 coronavirus deaths represent 0.14 per cent of that total. These figures might shoot up but they are, right now, lower than other infectious diseases that we live with (such as flu). Not figures that would, in and of themselves, cause drastic global reactions.

Initial reported figures from China and Italy suggested a death rate of 5 per cent to 15 per cent, similar to Spanish flu. Given that cases were increasing exponentially, this raised the prospect of death rates that no healthcare system in the world would be able to cope with. The need to avoid this scenario is the justification for measures being implemented: the Spanish flu is believed to have infected about one in four of the world’s population between 1918 and 1920, or roughly 500 million people with 50 million deaths. We developed pandemic emergency plans, ready to snap into action in case this happened again.

At the time of writing, the UK’s 422 deaths and 8,077 known cases give an apparent death rate of 5 per cent. This is often cited as a cause for concern, contrasted with the mortality rate of seasonal flu, which is estimated at about 0.1 per cent. But we ought to look very carefully at the data. Are these figures really comparable?..

He goes on to document an astounding and very concerning practice being conducted currently – mainly a dramatic and significant change in the methodology of reporting deaths related to COVID-19. The point – context matters – and at least some of the powers that be have been changing the game (and the context) on the fly, most often to worsen the impact of the data. (One of course would ask why? I have no idea, and will leave that to others to pontificate on.)

Math Still Matters

One of my mentors in business (for context, we were analyzing multifamily real estate projects) was fond of saying over and over again that “math matters, and it’s almost aways a bitch to dig into the details”. He was, of course, right, and every time I’ve ignored his advice and gone with emotion/desires over the hard reality of the math, the project has bitten me in the *ss. (We humans just do dumb things sometimes.)

It’s rare to find a genuine mathematical genius today, particularly one who can translate what are often obscure and complicated mathematical constructs into language we mere mortals understand. That said, I’ve been following one for years – Karl Denninger writing over at the Market Ticker. He most often writes on economics, though is a dedicated low-carb guy, a tech genius and former tech CEO, and very well versed on current events. He’s brutally forthright and willing and able to sling stones at any giant standing today.

Over the past several weeks he’s been spot on with several math-based predictions related to COVID-19, and his frequently updated rolling calculations of R0 (R naught) values – using data from state health agencies and the CDC – is probably some of the most important and enlightening data in the world right now (and predictably, as it opposes the narrative being propagated by most of the media, is for the most part ignored).

KD writes with animated clarity, if you’re not up to being challenged, or offended by frankness, don’t click over there.

On the other hand, if you really want to get to the bottom of things, and incorporate useful real data you can use to make decision for your family, click over there and spend an hour reading back through several weeks worth of posts.

Stay healthy my friends, and spend a bit of time outside the box today.

Leave a Comment Filed Under: Staying Healthy Tagged With: conventional medicine, COVID-19, out of the box, SARS-CoV-2, staying healthy

My Personal Experience with COVID-19

April 7, 2020 By Older Bolder Mark

Quick Background to my COVID-19 Story and a Caveat

For the past week or so I’ve debated back and forth as to the value of sharing my own experience with COVID-19, mainly due to the fact that I’m personally (as a retired physician and current health educator) quite concerned that anecdotal reports of individual cases have the potential to (perhaps significantly) skew perceptions about the evolving COVID-19 story we’re all impacted by.

My hope is that my personal experience might be useful in some way, and the caveat of course is that any viral process can and likely will manifest uniquely in a given individual. As with most things YMMV, but clearly by the current data most of us will have a mild clinical syndrome when eventually encountering COVID-19.

Finally, for years now I’ve tracked my daily general health in my main workout record, usually summarized in a word or two if needed, as well as my workouts for the day, steps recorded by my fitness tracker, as well as heart rate responses in workouts (most often max, range, and average) just for the hell of it, and as a longer term record of my fitness changes. That tracking, in hindsight, has proved useful in piecing together my story.

My Personal COVID-19 Timeline

Looking back at my records, I noted on 2 March that I’d manifested symptoms of an upper respiratory infection (URI), though felt well enough to complete two aggressive workout days, though with a slight elevation in my HR responses to workouts. By the third day I felt much more fatigued than usual and took a rest day (unusual for me midweek), though for the next several days (March 6-9) noted improving URI symptoms, and I continued my walk/resistance training workouts on schedule, albeit with slightly elevated HR responses compared to my longer term average, and a bit more effort required to grind it out (particularly in strength training).

Interestingly on the 10th I experienced a bought of fairly impressive cramps and diarrhea, and the next day (11 March) developed a constellation of symptoms that became a bit concerning – a moderately severe diffuse headache, symptoms of conjunctivitis (burning, itchy eyes, redness, conjunctival swelling w/o drainage), anosmia (marked decrease in sense of smell), marked decrease in ability to taste (likely largely due to anosmia), impressive fatigue, and myalgias (diffuse body aches), along with a slight increase in URI symptoms (typical stuff).

The headache and conjunctival symptoms lasted for 9 days (through the 20th), with the muscle pains lasting a bit longer, finally resolving by the 24th.

The sense of overall fatigue was damned impressive, and looking back my sleep requirements increased from a typical 7.5-8 hours / night to 9 hours plus.

Of note, personally over the past several years I’ve found it damned useful to walk and workout per my routine, and felt well enough during this time frame to continue 80-90% of my workout routine, again with slightly elevated heart rate responses to exercise as compared to my normal. Now over a week out, energy and endurance have return to normal, and all of the symptoms noted above have resolved.

And yes, my lovely wife experienced a very similar course within a few days of my symptom onset, though her symptoms resolved within 7-8 days.

Interaction with the Health Care System

Of course during this SARS-CoV-2 / COVID-19 outbreak I’ve been researching and reading daily a fairly large and diverse bundle of information. My symptom constellation met many of the clinical criteria documented by the CDC and other professional associations, yet I did not meet criteria for actual testing.

I have a number of friends still in medicine, and ended up tracking down a friend who’s an infectious disease specialist in SLC; after conversations with he and his delightful PA, they agreed that in all probability given my symptom complex I indeed had COVID-19, albeit a mild case, and indeed was not eligible for testing at that time. My own internist agrees, and interestingly asked that I not present in the office for evaluation given case loads that week, though his team was reasonably diligent in following up to asses my status.

I’m damned curious to know if I’ve indeed seroconverted (developed measurable antibodies) and with the testing currently unavailable, I’m on a research protocol list to have blood drawn at some point down the line.

I have a few thoughts to offer at a later date on the COVID-19 “bigger picture”, though at this point suffice it say that my experience will likely be representative of what most of us will see when confronting this syndrome head on.

Hang in there, be vigilant and practice common sense precautions (wash those hands and don’t touch your face!), and fine tune your nutrition and fitness routines while you’ve got a little extra time on your hands.

1 Comment Filed Under: Staying Healthy Tagged With: COVID-19, personal health, SARS-CoV-2, sh*t happens, staying healthy

Attaboy Monday, HEB, and the Power of Thanks

March 30, 2020 By Older Bolder Mark

Attaboy Monday

Very thankfully one of my mentors demonstrated by example and drilled into me the vital importance of catching people doing something good, recognizing their effort, and offering often what was simple but direct praise and a “thank you”. Down the road he, using the down-home vernacular that belied and understated his impressive intellect, began to refer to these as “attaboys”.

I’m personally convinced under normal circumstances we as a society in North America (and probably the world) would benefit from telling those around us attaboy much more often, even more so in these days of perceived mayhem and madness we find before us.

Today’s Attaboy: HEB

Texas Monthly recently posted this article praising the efforts of a regional grocery chain down here in Texas called HEB; that’s a screen shot of their article above. The authors did a worthy job of digging into the preparations HEB made early in the game, seemingly far ahead of the curve, to serve their customers. During the years we’ve lived in Texas and had HEB’s available they’ve been our grocer of choice, and we’re currently huge fans of their Central Markets (CM) here in the DFW metroplex.

It has been nothing short of stunning to see how HEB and CM have, for the most part, maintained order and have been damned near fully stocked while other grocers around them, at least those I’ve visited over the past few weeks, have fallen in disarray, with shelves picked clean and left empty for days. They’ve truly been serving their community, almost always with a smile and words of encouragement and commiseration.

Attaboy, and thanks.

The Power of Thanks

Talking with friends, family, and clients over the past few weeks, understandably not many feel thankful these days, though I’d encourage you to find someone to thank today, and every day from this point forward. These are trying days, though they will pass, even if they do leave a mark on many a family, society as a whole, and regional, national, and world economies for some time to come.

Thanking someone is a very powerful expression of gratitude and appreciation, and the more you exercise your thankfulness muscles, the more opportunity to do so will present itself.

Stay healthy, mind your risks, wash your hands, stop touching your face, exercise, eat well, and thank someone today.

Leave a Comment Filed Under: Attaboy Tagged With: attaboy, gratitude, staying healthy, thankfulness, thanks

Two Quick Things to Remember Today…

March 16, 2020 By Older Bolder Mark

As many in the world stand agog at the disruption and chaos invoked worldwide by the SARS-CoV-2 virus and the COVID-19 infection it causes, please take time today to remember a couple of simple yet critical things.

Remember, and Reach Out to, the Elderly and Infirm in Your Neighborhood

While it’s clear that there is far, far more we don’t understand about the behavior of the SARS-CoV-2 virus and the intermediate and longer term responses of the human body to the COVID-19 process, it’s brutally obvious that the virus has thus far has been devastating to those in their 8th and 9th decades of life in particular.

Take a bit of time today and reach out to your more mature family, friends, and neighbors – make sure they’ve got the immediate essentials needed to manage these first of what indeed may be a number of days at home, and offer words (and deeds if needed) of encouragement and support.

The more mature among us, hopefully wiser as well, have seen various life challenges come and go, and most understand that ‘this too shall pass’ is much more often true than not.

And Remember Those Who “Keep Us Alive”

Reader JK in Houston sent in a link to an article recently posted in National Review – Remembering Who is Keeping Us Alive – a worthy, quick read today.

From the article –

…The point is that in our age of necessary shutdowns and staying home, one thing we must do is eat — and eat well to stay healthy. And that means lots of people have to go to work and produce food and transport it to the major cities, and not always in isolation on the south 40.

Farmers do a lot more than just drop a seed in the ground and then by rote watch it sprout into a corn stalk, as one of our nation’s richest and most influential figures lectured us not all that long ago. For millions to subsist at home, to force the virus to sputter out, they must eat, as well as have power, running water, law enforcement, and sanitation. And that means millions of Americans must go to work as usual and sustain the elementals and existential forces of American life for 330 million, usually out of sight and out of mind, as we concentrate on the required quarantining of universities, offices, bureaus, sporting events, etc…

Hang in there, be smart, turn off the news, and do some remembering today.

Leave a Comment Filed Under: Staying Healthy Tagged With: COVID-19, family life, good citizens, SARS-CoV-2, service, staying healthy

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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. 
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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
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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
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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. 
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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. 
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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
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#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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