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”Anything you avoid in life will come back, over and over again, until you’re willing to face it–to look deeply into its true nature.” – Adyashanti
I’ve been a personal trainer for some 18 years and while trends have changed and every client has a different goal, one thing I can tell you is that fitness training can be very personal. Maybe that’s why they call the process of working with an exercise professional “personal training.”
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This weekend my toddler requested pancakes, and I was happy to oblige. Most of the time parenting feels like taking a wild guess on a multiple-choice exam I haven’t studied for and hoping to land on the right answer by luck. But pancakes I can handle. I can even make shapes. (Mickey Mouse is a shape.)
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Cauliflower is the avocado of 2018. I don’t know what it is about cauliflower that made us all become obsessed with it this year, but cauliflower is everywhere.
Maybe it was the first time we tried a cauliflower “steak” and realized cauliflower takes on other flavors well and has enough heft and bite to sit in the center of the plate and still feel like a meal, or maybe it’s just the fact that it’s so easy to hide in other foods to trick ourselves into eating more vegetables.
Whatever the case is, cauliflower is pretty great — especially when it’s used to make a pizza crust.
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Understatement of the year: We have a bit of an obsession with the Instant Pot. Which is why we feel confident saying that if you want an Instant Pot Ultra, now is a good time to buy one. See, the top-of-the-line model is currently only $110 on Amazon.
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The number of new product introductions at Trader Joe’s is so high, it can be downright dizzying. In fact, we’ve written about how you really should go online to learn about these new products before you even step foot in the store (see: If You’re Not Doing This Before a Trip to Trader Joe’s, You’re Doing Your Shopping All Wrong!).
Just in the last few days, we’ve seen a new salad topper mix, jars of giardiniera, and cauliflower gnocchi. It’s aways super fun to see new products in the stores, try them out, and update our mental list of favorite products. What could there possibly be to complain about?
Well, Matt Sloan, the vice president of marketing product at Trader Joe’s, just gave us one kinda big thing!
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When you’re looking for an effective cleaner, most of us would love to find something inexpensive, non-toxic and — while we’re being picky — something we already have at home. Often white vinegar, the darling of every DIY cleaning maven, fits the bill. But some people just cannot stand the smell.
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For this week’s edition of Dear Mark, I’m answering a couple questions from the comment section of last week’s Weekend Link Love. First, what’s the effective dose of baking soda used in the autoimmune study? And is it safe for general use in doses of 1 tsp a day? In addition to the dose, I also discuss the many benefits of baking soda shown in the literature. Second, do sodium biocarbonate containing mineral waters offer the same benefits?
Let’s find out:
Mark, I did not catch the daily dose on that baking soda study–any way to find that out? Think there’s any harm in drinking a tsp/day of the aluminum-free stuff?
The human dose was 2 grams of baking soda, or a little under 1/2 teaspoon.
Baking soda is legit. The autoimmune connection is a more recent finding, because up until now the vast majority of scientific literature has focused on baking soda as an ergogenic aid in physical performance.
It can hit your gut pretty hard and clear things out. Some years back, I read a few studies about baking soda as an ergogenic aid for training. A cheap supplement that everyone has in their kitchen that actually works as advertised? Great! I usually just go for these types of things. Little seems to bother me. So I drank a teaspoon in some water about half hour before my workout. It was gross, very salty and bitter, but I got it down okay.
Just as I’m about to start, I feel my gut rumble and realize I’ll need a rain check on the workout. Luckily, I was training at home that day. Needed that home base.
Still, the benefits are numerous and impressive….
It increases time to exhaustion. In adults doing 6 weeks of 3x weekly HIIT training on a stationary bike, those who took baking soda (0.2g/kg bodyweight for first three weeks, 0.1g/kg for last three) increased time to exhaustion by 34% compared to 10% in the placebo group. They also increased lean mass and total work output.
It improves maximal running performance during prolonged exercise.
It suppresses endorphin release during exercise. If this sounds negative, hold on. Training raises acidity. It’s the boost to blood acidity that triggers the release of endorphins, which are at least partially responsible for the feeling of “runner’s high.” That runner’s high is a hack your body throws together to get you to keep pushing through the pain and maintain your effort. What baking soda does is suppress the acidosis and obviate the need for endorphins in the first place.
It improves recovery by reducing post-exercise acidosis. After an exhaustive training session, acidosis is high. Suppressing that acidosis with 0.3 g/kg bodyweight of baking soda speeds up recovery and increases performance in a subsequent workout.
It improves high intensity cycling capacity.
It helps you hit more reps when doing high volume resistance training. It improves max reps to failure in the back squat, but not bench press (in this study at least). It didn’t help with leg press, either. My guess is that the more demanding and full-body a movement—all out cycling and back squats as opposed to leg presses and bench press, which are comparatively more isolated—the more likely baking soda will help.
It seems to work for anything physical. Heck, even judokas improve their throwing capacity—they can successfully perform more throws in a given amount of time—after taking 0.3 grams/kg bodyweight of baking soda.
Besides a boost in training capacity, power output, and all the other training-related benefits, does baking soda do anything else that’s helpful?
It increases ketone production. In one study, patients who’d fasted overnight and then taken baking soda saw their pH and ketone production increase. Another study found that obese women on a protein sparing modified fast (high protein, low-fat, low-carb, low-calorie) who took a teaspoon of baking soda had increased ketone production and reduced acidosis. It should be said that the increase in ketones didn’t augment fat loss in either study.
Chris Masterjohn has an interesting post from last year describing how he boosted mental and physical performance and energy levels by testing his urine on a daily basis, then supplementing with a little baking soda if his urine was too acidic. Before the urine testing and baking soda supplementing, he was having trouble mustering the will to train. After testing and supplementing, he couldn’t wait to hit the gym. That’s definitely a single case study, but it’s very interesting and I suspect the results would apply to others as well.
Baking soda has great potential and a teaspoon per day should be okay. Many of the studies I detailed above use doses of 1-3 teaspoons per day. You might start smaller because the gastrointestinal issues are real. Many of the studies showing benefits for physical performance admit that the side effects can be a problem.
Take it in smaller doses throughout the day, rather than all at once. Big doses have a bigger chance of causing gastrointestinal distress. Smaller doses taken more frequently are better tolerated and, according to the literature, about as effective.
Take it away from meals. Reducing acidity can impair digestion.
You might take Chris Masterjohn’s advice and test your urine pH before taking a bunch of baking soda. Make sure you’re acidic enough to actually benefit from it.
Our bodies have ways of suppressing acidosis using the endogenous tools at their disposal, and baking soda is a helpful exogenous tool to take the load off the body.
I wonder if drinking sparkling mineral water would have the same effect as the sodium bicarbonate. Does anyone know?
Mineral water can be a good source of sodium bicarbonate, but it’s less concentrated than taking a half teaspoon or teaspoon of baking soda. One of my favorites—Gerolsteiner—has 1.8 grams of sodium bicarbonate per liter. That’s about a third of a teaspoon if you drink an entire liter bottle.
Definitely helpful. And there are other goodies in mineral water, like the minerals.
The fizzier the water, the more sodium bicarbonate it has.
Thanks for reading and writing, folks. Take care, and be sure to follow up with any additional questions, comments, or input down below!
The post Dear Mark: Fitness (and Keto) Benefits of Baking Soda appeared first on Mark’s Daily Apple.
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I dream of milk. I dream of Frosted Mini-Wheats floating like tiny frosted rafts on the surface of a very, very full bowl.
For me, self care is a bowl of cereal drowned in milk, a teensy return to childhood full of crunch and sugar and fat. I want every flake and morsel to retain their crunch as they traverse a miniature ocean. I want to feel the velvety texture of leftover cereal milk, a mouthful of everyday decadence.
There’s just one problem.
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Quick: Name a bunch of things you can find at Michaels!
Did you immediately start thinking of glue sticks, pipe cleaners, and washi tape? While you obviously wouldn’t have been wrong, the craft retailer sells so much more than just, well, craft supplies. We’re talking things like rugs, wall hooks, kitchen supplies, and more.
Surprised to hear this? Keep reading for a deeper look at some of the offerings at Michaels.
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The Keto Edge Summit starts today! (Register for free now.) Tens of thousands will learn from the expert wisdom so important to leveraging the mighty power of KETONES to first return to health, then thrive in life!
Will you be there? You should be. “Keto” is one of the MOST SEARCHED words on the internet today, and for good reason….
Ketones help you burn fat for energy, reduce inflammation, and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer’s and Parkinson’s—and many, many other health concerns!
1. Register immediately to make sure you’ll see the free talks!
2. Support the mission to help the world heal when you buy the expert talks for your personal keto resource collection.
I’ll be speaking on Day 7, but you won’t want to miss any of the dozens of researchers and experts share on the medical power (and practical implementation) of the keto diet.
This event will be epic! The Keto Edge Summit will teach you about ketosis (and how it works), common myths (and how to separate fact from fiction), how to overcome being “keto adapted,” whether you should start a keto diet (or not), how to shop, live and eat on a ketogenic lifestyle and more.
Don’t miss out! Register, and join today.
The post Join Me This Week At the Keto Edge Summit! appeared first on Mark’s Daily Apple.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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