5 stretches for every morning

30 seconds Child’s Pose with External Rotation 30 seconds per side Half Kneeling Hip and Quad Stretch 30 seconds Alternating Pigeon Pose 30 seconds Scapular Wall Hold 30 seconds Sit Thru to Thoracic Bridge   https://www.youtube.com/watch?v=_94obIw4quE

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How to trigger autophagy

Regular exercise (both resistance training and aerobic exercise) Intermittent fasting (18 - 48 hours) Ketones Sleep Cold / hot therapy Coffee Cruciferous vegetables Green tea Extra virgin olive oil Mushrooms (shiitake, oyster)   https://www.youtube.com/watch?v=SDpxUn4qShA

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Improve your posture

20-30 rubber band pull aparts https://www.youtube.com/watch?v=JObYtU7Y7ag   https://www.youtube.com/watch?v=3aRpAO6bfvA   https://www.youtube.com/watch?v=g-7ZWPCWv0U

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What’s overtraining

The following factors increase cortisol: volume intensiveness: how hard you push each set psychological stress neurological demand (eg. complex exercises, circuit training, ...) density competetiveness Increase only 2 factors, and decrease the others. De-load the highest factor you have when overtraining.   https://www.youtube.com/watch?v=z61xCbb0gl4

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