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  Natural Ways to Ease Long-Term Knee Pain at Home Living with knee pain that just won’t go away? You’re not the only one. Years of strain, a previous injury, or just aging joints can make your knees feel stiff and sore. But before you assume the fix involves surgery or a bunch of pills, there’s something else worth trying: movement. Surprising as it sounds, the right kind of movement — slow, controlled, and consistent — can actually make your knees feel better. No gym required.                                         Woman doing knee stretches at home on a yoga mat. Why Rest Isn’t Always the Answer When your knee flares up, you probably feel like keeping off of it completely. That makes sense in the short term, especially after a sudden injury. But if you rest too much, the muscles around the joint begin to lose strength, and your knee can become even more unstable. The better...

  Welcome! In This Blog  we're going to show you how to start keto correctly , and this is for beginners. What Are We Trying to Do? We're trying to switch what your body is running on as far as fuel-wise . We want to switch from burning sugar fuel to fat fuel . There’s this one hormone called insulin , which is the key to determine whether you're going to burn fat or burn sugar. So, you want to keep it low to burn fat. When insulin goes higher, your body will burn sugar. How Do You Start? Very simply: Lower your carbs. Eat fewer meals. ⚠️ That’s different from lowering your calories. CHOLESTEROL LEVEL   By eating fewer meals, you will lower your calories, but that's not the goal. You could actually eat larger meals , just not as frequently. Why Eat Less Frequent Meals? Every time you eat, you trigger insulin. Every time you eat carbs , you trigger insulin. So, we’re just trying to lower this insulin. The combination between these two (low carb ...

  Have you heard of intermittent fasting and wonder if it'll help you lose weight?   we've gone over ways to level up your fitness, help out your nutrition, and build a better mindset. Today, we're going to go over the ins and outs of intermittent fasting. Hey, I'm not coach butt I have knowledge about weight loos , and I've share knowledge man or woman in their weight loss journeys. While there's no one-size-fits-all approach, we've seen intermittent fasting be a powerful tool for a lot of those in our community—people like Jason, who started walking every day in addition to intermittent fasting and lost an amazing 91 pounds. Now, we're not saying it's a magic bullet for weight loss. You still need to make changes and put in the work. But let's talk about what exactly intermittent fasting is, how intermittent fasting works for weight loss, and how to figure out if it might work for you. We'll also talk about one of the absolutely most u...

  Warm-Up (5 Minutes)    We're going to start with neck rotations — 15 seconds on each side. Stretch your neck slowly. Don’t rush it. Good. Now change to the other side. All the way around. I always do dynamic stretches before every session. It’s great for warming up the muscles properly. Good. Now, we move to shoulder rotations — same, 30 seconds total. Fifteen seconds forward… and fifteen seconds back. Go all the way through. Nice, good. Stay with me. We’ve got to warm up the body properly before this intense 45-minute session. Alright, now onto arm rotations — 30 seconds total. Fifteen seconds back, then fifteen seconds forward. Good. Now forward. Lovely stuff. Keep going. Stay with me. Few more to go. Let’s go. Just checking the order... Now we’re doing hip rotations — to the right first. All the way around. Feel the stretch in your lower back. Now switch sides. Fifteen seconds gone. Nice. Good. This warm-up is going to be about five minutes total, then we’ll...

What should you eat before, during, and after your workout to maximize muscle growth and body composition? This question refers to what's called peri-workout nutrition , which just means the timing of nutrients around a workout. Let me start by saying that, while I will be giving detailed meal examples in this Blog , it's important that we start with what the science actually says about this question in the first place: Why does peri-workout nutrition matter at all? Well, in a now infamous paper titled Nutrient Timing Revisited , Aragon and Schoenfeld challenged the classic view of post-exercise nutritional intake with respect to anabolism. Many science lovers took this single paper to be the nail in the coffin for the bros' now-outdated anabolic window concept. Apparently, nutrient timing didn’t matter after all. Well, it turns out many of the science guys may have jumped to conclusions a little too quickly. Because even in this very paper, the authors suggest that pr...