THE PRIDE: March 2021

MARCH 2021 | ISSUE 28

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

I often get asked about what supplements I take. While I think our main focus should be eating a well rounded, whole foods based diet that provides the body with all the nourishment we need, there is one particular micronutrient that many of us could benefit from supplementing - vitamin D.

Vitamin D is so important that we produce it via the sun. I’ve always found that fact to be a fascinating one and one that speaks to it’s level of importance within our bodies. All of our other micronutrients come only from food, but vitamin D comes from both food sources and from sunlight - the only micronutrient that evolution deemed that vital. Vitamin D controls the expression of over 1,000 genes and plays a vital role in immune function, bone health, decreasing inflammation, cognitive function, mood regulation, certain cancer risk, and more. Interestingly low levels of vitamin D has even been linked to potentially playing a role in more severe cases of COVID.

There is a growing body of data that shows that far too much of the population is deficient in vitamin D. There are numerous reasons why this could be and why supplementation might be worth considering. Many of us spend very little time in the sun (especially in the winter) and when we do we tend to cover our skin with clothes or with sunscreen which inhibits our bodies ability to produce vitamin D. As we age we produce less vitamin D, a 70 year old will produce 4 times less vitamin D than when they were 20. In addition, being overweight (which, unfortunately, far too much of us are) can lessen the amount of vitamin D in the blood stream.

Vitamin D is not on a typical blood panel so many of us have no clue where our levels are actually at. So next time you are in for a doctors visit ask them to check your vitamin D levels to figure out where you are and sort out if supplementation might be right for you.

LINDSEY’S #FitTip

Want to sleep better? While there are many bedtime rituals that can help give you a better night's sleep, we’re going to talk specifically about the nutrition aspect.

Consuming high carbohydrate foods and prompting an insulin response in the late evening can significantly compromise healthy sleep. It's best to eat lightly, if you must eat at all, in the final few hours before bed. This will minimize digestive system activity and allow Dim Light Melatonin Onset to happen naturally without interference from insulin.

The adage to consume foods such as nuts, eggs, cheese, or meat before bedtime to induce melatonin release may have some scientific validity, but it's certainly not a necessary component of healthy sleep habits. Perhaps the best idea for a pre-sleep ritual is to enjoy a cup of herbal tea. A glass of red wine earlier in the evening is not objectionable, but the effects of alcohol can indeed compromise the optimal functioning of sleep hormones, so be sure to not drink anywhere near bedtime.

Incorporate some of these techniques over the next week and see if you notice a difference in not just your sleep quality but your ability to fall asleep faster.

THE OVERHEAD SQUAT
by Coach Justin

If there is one barbell move that requires mobility in almost every major joint, it’s the overhead squat. The overhead squat is often avoided because if you lack mobility in the ankles, hips, shoulders, or wrist this movement can seem impossible. Mobility is not the only challenge here. The ability to keep your trunk stable enough to hold weight over your head and pull yourself to the bottom of a squat requires strength in the core as well. When I say “core” I don’t just mean your abs. Core means abdominals, obliques, lats, QLs and diaphragm. I might have even left a few muscles off that list too. The point is, this move requires stability from all angles of your core: front, back and sides.

For those of you that do not know what an overhead squat is, it can basically be described as squatting while holding a barbell over your head with a wide grip and your arms locked out. It seems simple enough when described like that, but there is a host of problems people run into when attempting this movement. If you’re having a difficult time holding the bar overhead you probably need to work on your overhead mobility and strength. If you have a difficult time getting into the bottom of your squat without your back rounding, you probably have a lack of mobility in your hips or stability in your core. If you feel as though you are going to fall backward or your heels need to come off the ground, you might lack mobility in your ankles. Work on your mobility and strength in these areas and continue to practice the overhead squat. Practice with a PVC pipe first then, work your way up to a trainer bar and eventually a 20kg bar. Before you know it you’ll be squatting overhead with weight on the bar.

The overhead squat is one of the most difficult barbell movements to execute and will probably never feel “easy”, but it is so beneficial and can be used as a diagnostic for mobility restrictions. If you have any questions about the overhead squat or any other barbell movement feel free to contact me for a consultation or join my Barbell Fundamentals Course this month!

#MOBILITY

Elevated Couch Stretch by: Coach Joel

What’s up Lions!? Last month we focused on partnering up with someone to increase the effectiveness of your mobility sessions. This month we’re giving you another option to use which can be done with or without a partner. It’s an iteration of the classic couch stretch. A favorite of mine that helps to improve the lunge position. This is the variation to choose when you want to focus in on the front of the hip while it’s in extension. There are a few reasons to do this:

to improve control of the hip at end range
to restore/improve tissue length and function
to increase the end of range of the hip in extension

You’ll need a box/bench/stool approximately knee height that can be placed against a wall. Each of the following mobilizations will start in an elevated lunge position with the front foot on the ground, the other leg kicked back on the bench with the knee back against the wall.

#1 Isometric training

Glutes squeezed and belly button pulled tight for 3 - 5 breaths.
Lift front foot and keep lifted for 3 - 5 breaths.

#2 Improving tissue length

Starting with hip high, core active and quad squeezed, inhale.
Drop hip towards bench to lengthen tissue while under tension, exhale slowly.
Repeat for 3 - 5 breath cycles.

#3 Improving end range

Starting at the greatest end range that your breath allows, breathe in and hold the breath.
Exhale and drop the hip farther.
Repeat for 3 - 5 breath cycles.

Bonus Tip: A super friend can place their shin on the gluteal fold of your upper leg and create downward pressure to increase the effectiveness.

To get the most out of your mobility sessions always remember the following:

Brace your spine by pulling the belly button tight and squeeze your glutes.
Deep controlled breaths help assess the intensity and gain control of your nervous system.
If you can’t breath deeply and still control your position, ease back some.
Use any breathing technique here as long as your breaths are deep and controlled.

Remember to test your lunge position before you begin this mobilization and retest it upon completion to see how well it worked. Great times to use this are post run, immediately after a leg workout, later that night or the night before a leg day. The goal here is to restore and improve hip extension as well as hip function. Get after it, get them hips feeling better and then enjoy all which that brings! If you have questions, other issues or would like to dive deeper into creating a more supple body, please feel free to reach out to me. Let's schedule a personalized private 30 minute session with your friendly neighborhood mobility nerd. AS always, Stay Mobile My Friends!

#PODCAST OF THE MONTH

Peter Attia The Drive | Senator Bill Frist, M.D.: A Modern Renaissance Man's Journey Through Science, Politics, and Business‬

Bill Frist is a nationally acclaimed heart and lung transplant surgeon, former U.S. Senate Majority Leader, and is actively engaged in health policy and education reform. In this episode, Bill takes you through his long and varied career in medicine, politics, and business, which includes establishing the organ transplantation program at Vanderbilt as well as rising from the lowest-ranked member of the U.S. Senate to the Majority Leader in two terms.