Final Preparations and 5k Race Day

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You made the leap to register for a 5k and successfully completed your training plan - congratulations! You’ve won more than half the battle.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day ✅

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

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The Week of the Race

Now that race week has arrived, the days leading up to your first 5k race can bring many new questions—what kind of activity should I do to prepare for the effort? What should I eat? What should I plan to wear? Race week is all about balance. The key is doing just enough to keep your body moving, but not so much that you create fatigue or soreness.

Follow these tried-and-true tips as you plan out the week of your race, and you’ll be ready to put your best foot forward come race day!

Take a chill pill

Whether you’re trying to beat a certain time or just cross the finish line, it’s natural to experience pre-race jitters. It’s important to remember that 5K races are hugely positive and supportive community events. You will get to spend a morning challenging yourself alongside like-minded individuals, with many more on the sidelines cheering you on. If you fear you’ll finish last (we’ve all thought it!), remember that a wide range of people with varying levels of fitness race, and many people just go to walk them from start to finish.

Stay active… but not too active

Over the course of race week, your “training” is really about keeping your muscles active but still “storing up” rest so your legs are ready on race day. Remember, you’ve done the work and you’re not going to get any fitter or faster in the week before your 5K, so don’t try to “cram for the final.”

Include a couple short runs (for example, a 20min run on Monday or Tuesday, and 2x 9min jog/1min walk on Wednesday or Thursday). If you want, you can include some small pick-ups (short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race) to keep your legs fresh. But make sure that you don’t do a long or intense workout that leaves you feeling tired or sore the next day. Two days out from the race, take a day-off for total rest.

While people are split on whether or not to run the day before—it tends to be a matter of personal preference—we recommend a 10-15 minute run at a very easy pace. Consider pairing this with packet pick-up so you get out on the course. While we realize life doesn’t stop because it’s race weekend, do try to relax and stay off your feet the rest of the day so you are fresh and ready to go come race morning. Leave the lawn work, shopping, and sightseeing for after the race!

Know the course

While it’s great to get on the course in the weeks leading up to the race, if you haven’t been able to do that, no stress! Do try to run or walk/run the race course for one of your sessions on race week so you can create some landmarks and get familiar with where you’ll need to push and where you can “cruise.” Alternately, you can drive or bike the course! Whatever way you do it, getting out on the course ahead of the big day will help you know what terrain to expect.

If you’re traveling to the race and don’t have time to scope it out beforehand, you can study the course map online just so you have a sense of what to expect on race day.

Eat what (and how much) you’re familiar with. 

The week before a race is not the time to try new cuisines and fueling strategies. Some people hear about runners eating lots of carbs before a big race and they think it applies before any running race. However, you really only need extra carbs if you’re running a longer distance, like a half or full marathon.

Avoid greasy, creamy, or fatty foods that could lead to gastrointestinal issues. Otherwise, during the week leading up to race day, it is best to stick to whatever has worked best for you during your regular weekday runs. And rather than gorging on pasta the night before the race, which could upset your stomach, focus on eating well-balanced meals throughout the day, as you normally would.

Same goes for gear 

Just as race week isn’t the time to try new food or drinks, the same goes for shoes, clothing or other gear that you haven’t used on several workouts. Stick with the routine that you have established over your weeks of preparation. Nothing kills pre-race motivation like sore soles, chafing, or the start of a blister!

Get your Z’s two nights before

While it’s best to shoot for 8 hours of sleep the night before the race, pre-race jitters tend to strike for many, making this hard to achieve. This is normal and won’t hurt your race, so while you should be prepared for this and get to bed early, no need to stress if you do have trouble drifting off to dream land.

That said, prepare yourself by prioritizing sleep the “night before the night before” the race. Getting quality sleep two nights before the race and then taking it easy the day before the race will have you ready to rock on race morning.

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Day Before the Race

Performance favors the prepared

If possible, pick up your race bib, timing chip (if the race is using them), and swag bag the day before the race. This way, you won't have to worry about rushing around and waiting in line to get it the morning of the race. Plus, you're more likely to get your desired race T-shirt size!

Build on your early bib pick-up by laying out everything you will need the day before the race so you’re not scrambling in the morning and ensure you have everything you need. This includes pinning your big number to the shirt you plan to wear in the race.

Remember, the “nothing new” rule applies to what you wear on race day, as well! Use clothes and shoes that you’ve run in before with no issues of chafing or blistering. Check the weather so you don’t wear more clothing than you need. A good rule of thumb is to dress as if the weather is 15 degrees warmer than it is—that is how much you’ll warm up during your race! If it’s cool before the race, you can always wear a warmer layer while you’re waiting for the race to start and pack an extra set of fresh clothes for after the race. Many races offer a gear check where you can store your bag with extra clothes for before and after the race, or you can toss it to a friend/family member who has come to cheer you on!

Pro packing tip: in addition to your clothes and a bottle of water, include a pack of tissues or some extra toilet paper in your race bag. Nothing worse than getting to the front of the porta-potty line on race morning and finding all the toilet paper has already been used up!

Race Day

If you’re running your first 5k race, you may be filled with questions about what you’ve gotten yourself into. What do you wear? What and when should you eat? What will the check-in process be like? Have you made a huge tiny mistake? Will this actually be fun?

And you’re not alone! These are common concerns for new runners. This post provides five pro race-day tips to put your best foot forward when starting gun goes off:

Fill The Tank

You don't want to stuff yourself on race morning, but you also don't want to race on an empty stomach. Plan to eat a light meal about 2 hours before the race; this will allow time for digestion so you’re not sidelined by cramping or side stitches.

Different meals work for different runners, and it’s best to stick to the breakfast you’ve practiced in training. But as a general rule of thumb, opt for something that’s high in carbohydrates and low in fat, fiber, and protein. Here are a few tried-and-true pre-race meals: toasted bagel with peanut butter and banana; energy bar with a cup of fruit; or oatmeal with berries and nuts. My personal go-to is oatmeal with chia seeds, banana, and peanut butter—I eat this before every morning workout and on race days. If you like to prep your breakfast the night before, consider overnight oats.

Be sure to include hydration the morning of your race, whether it’s water or a light sports drink with electrolytes. That said, there’s no need to go crazy, and definitely don’t force down fluids within 30 minutes of the starting gun—only sip on something if it’s very hot out or your mouth is dry. Ideally, you’ve been staying hydrated in the days leading up to the race, so you only need to top off your fluids if your race is in the morning or drink regularly throughout the day if it’s in the evening.

Hype Yourself Up

Pump yourself up by watching a video that inspires you before you walk out the door; and listening to a powerful, motivating playlist before you walk to the starting line. Spotify has some great running playlists you can check out for some inspiration.

Arrive Early and Warm Up

There is a lot to be done on race morning, from parking, to packet pick-up (if you didn’t do it the day before), to porta-potty lines, to race warm up. Arrive at the race site 60-90 minutes prior to the start so you have plenty time to do all this without being rushed. Consider taking the time to understand where you can park and where to go for the starting line ahead of time to cut down on race-morning stress.

About 25 minutes before the race start, it’s time to get warmed up. Fifteen to twenty minutes will do the trick: start with a 10-minute easy jog, then slowly build your pace for 5 minutes. After that, consider including three 30-second pick ups at race pace. If you need leg swings or dynamic stretches to finish the process of loosening up your body, go for it!

Start Slow and then Pick up your Pace

The starting line can be crowded and nerve-wracking with so many people and different paces. Unless you happen to be an insanely fast runner, starting in the middle to back of the pack is usually best. You will start with those around your pace and you will have many more ahead of you to chase down.

Most racers give their best effort in the first mile and then run out of gas with two more miles left to go! Instead, start conservatively and build your effort to negative split your race. In other words, aim to complete the second half of the race faster than the first half. Start conservatively and build your effort throughout the run. Then kick it into high gear to finish strong. This approach will actually help you run a faster race.

Breathe and Stay Positive

On race day, it’s natural to be nervous. Let go of any comparisons and focus inwards. You’ve done the training to complete your race, and you will achieve that goal. At the starting line, take a few deep breaths and assure yourself that you have what it takes to finish your race, regardless of the time it takes.

When things get tough in the race (and rest assured that they do get tough for everyone, regardless of experience or running ability), it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Prepare a positive mantra before the race, like "I can do it" or "Fast feet to the finish line." This will distract you from the pain and keep you focused. Practice these affirmations during hard moments in your training sessions so they become automatic by race day. 

Follow these pro tips, and you will set yourself up to execute a great race! Afterwards, keep walking for at least 10 minutes to fend off stiffness and slowly bring your heart rate back to its resting state, and do some post-race recovery stretches to stretch out your legs, hips, and back. A useful stretch to do is to site into a wide squat, elbow on your knees, breathing deeply and relaxing into the squat. Do this squat for 30-120 seconds, loosen up and relax!

After stretching grab a snack, get warm, and because most races happen in the morning, you will still have a whole day ahead of you! Consider making a morning of it by planning a celebratory brunch with friends and family, and capitalize on those post-race endorphins to set new goals for your next finish line!

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

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Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Repair and Regrow Joint Cartilage

Article by Stefan Burns - Updated June 2022. Join the Wild Free Organic email newsletter!

Cartilage is a unique human tissue with it’s own cellular physiology same as muscle, bone, brain, and organ tissues. Cartilage is the smooth but very strong protective tissue that caps the ends of bones, protecting bones from erosion as they move back each other during normal movement. When cartilage becomes damaged or eroded over time, the result can be terrible pain and a reduction in mobility. The human body caps bones with cartilage because cartilage is mostly friction-less and can regrow, whereas bone is rough and cannot regrow under normal circumstances. Once bone plates fuse in late adolescence, new bone growth stops.

Contrary to popular belief, which is that once cartilage or connective tissues are damaged then they are unable to heal, human physiological development itself provides the first clue that cartilage can be repaired and regrown. The reason for mistaken beliefs on the ability of cartilage to heal is because cartilage and connective tissues take a long time to heal and only do so under specific circumstances.

With consistency and patience, it is possible to reverse cartilage damage and heal connective tissues by modifying diet, using simple physical therapy techniques, and with intelligent supplementation.

To properly care for cartilage, it is important that equal attention is given to this unique tissue as would be given to muscle, skin, or heart tissue. Yet what we commonly see are people who work out for bigger muscles, or who devote tons of time on their skin care routines, or cardio fanatics who overdo it, but when it comes to the joints of the body, people throw up their hands and say fixing joint problems can’t be done, it’s impossible.

This is simple not true. Healing joints isn’t impossible, it’s just slow. Due to the cellular biology of cartilage, how it is created, and the chemistry of nutrient transport, it takes time to heal cartilage tissues. The methods described below are the fastest and most focused you can follow to repair your joints, but patience will be required.

Science of Cartilage Tissue

Cartilage is a smooth resilient elastic tissue found throughout the body. Where bones meet at joints, cartilage forms the protective cap which allows for smooth friction-less movement. Healthy cartilage is heavily hydrated (clue #2).

Chondrocytes in hyaline cartilage matrix. | CC3.0 - Emmanuelm at en.wikipedia

Cartilage is made up of cells called chondrocytes which are embedded in a cartilage matrix. This cartilage matrix is primarily made of type-II collagen and chondroitin sulfate.

It is the job of chondrocytes to produce a large amount of the collagenous extracellular matrix and ground substance of which they are embedded in. Ground substance is the gel-like material that contains the rest of the materials found in the cartilage matrix except the fibrous materials, providing lubrication for the collagen fibers that chondrocytes produce.

There are three types of cartilage: elastic cartilage, hyaline cartilage and fibrocartilage. Hyaline and fibrous cartilage are the types of cartilage found in joints, with elastic cartilage being what make up ear flaps and similar tissues.

The three types of cartilage, they differ in the ratio of chondrocytes to collagenous matrix | CC4.0 - Shiloh117981894 at en.wikipedia

The smooth, friction-less, and tough characteristics of cartilage are an expression of the unique proteins and molecules that make up cartilage. The main building blocks of cartilage are water, collagen, and chondroitin sulfate. For any cartilage repair and regrowth protocol, it is factors that required targeted therapy.

Just as important as cartilage is connective tissue. Connective tissue is found throughout the body, and it is an important component of overall joint structure. Very similar to chondrocytes, a fibroblast is a type of cell that synthesizes extracellular matrix and collagen. Fibroblasts create the structural framework that holds everything in the body together (1). Collectively this organ is known as fascia, and through the functions of fibroblasts, fascia exerts a huge influence throughout the body. Fascia is what holds all the organs and muscles and soft tissues of the body together and in place while still allowing for a degree of movement. Fascia is very important for posture, strength, and must be considered when healing any wound.

The same nutrients and physical therapy techniques that are effective in triggering cartilage repair and synthesis by chondrocytes are effective at stimulating fibroblasts to repair and regrow connective tissues.

Connective Tissues Require Certain Nutrients

In order to support the maintenance and creation of healthy cartilage tissues, a proper diet high in the right building blocks (fats and amino acids) is needed. You are what you eat, so the easiest way to eat a cartilage supporting diet is to eat cartilage. During digestion, animal cartilage is broken down and absorbed as amino acids, dipeptides, and tripeptides. The body transports these simple proteins to connective tissues where they can be resynthesized into the compounds required grow and repair. If following a vegan diet, then consuming the same amino acids found in collagen and at the same ratios will be similarly effective as eating cartilage. Since cartilage and connective tissues are highly hydrated tissues, drinking enough pure water every day is very important for these tissues to be healthy and function properly.

Collagen peptides are characterized by their high levels of specific amino acids glycine, hydroxyproline, proline, and alanine (2). Glycine is the main amino acid of collagen, making up nearly every third component in the collagen peptide chain. Glycine is a conditional amino acid, meaning that the body is able to produce it, but depending on diet and other factors, it might or might not be produced in sufficient quantities. The standard recommendation for glycine is to consume 10-15 grams per day. Under normal circumstances the body will get about 2 grams from a typical diet, and synthesize another 2 grams from the amino acids serine and threonine (3). That leaves 6+ grams of glycine everyday that the body would like to have for connective tissue and cartilage maintenance, but won’t synthesize at the expense of other metabolic processes and needs.

Glycine helps stabilize blood sugar levels, and conversely, with insulin resistance, glycine metabolism is impaired (4), producing a series of negative downstream effects. Cartilage and connective tissues won’t receive the nutrients they need, and other serious issues like arterial calcification and elevated cardiovascular risk are associated with glycine deficiency.

Having pain, degraded function, and reduced strength in joints is a sign that the body is stressed for glycine and not receiving adequate amounts in the diet, instead slowing breaking down connective tissues to receive the amino acids it needs for more important metabolic processes. In this way connective tissues and cartilage act as a storehouse of key amino acids, slow to fill up and faster to pull from.

To Repair Cartilage Go Plant-Based for Extra Glycine

Incorporating into your diet glycine rich foods consistently is the first and most important way you can positively benefit your joint health and reduce joint pain. This can be done by consuming animal products high in collagen, or better yet by incorporating plant-based foods high in glycine.

For the typical plant-based diet, most of the protein comes from pulses such as beans, lentils, and chickpeas, which contain three to four times as much glycine as methionine (another amino acid). Glycine deficiency is not typically a concern with plant-based diets. Methionine is an amino acid found in high percentages in muscle meat, and methionine consumption in excess depletes glycine. Considering most meat products now are muscle based and contain very little connective tissues or skin, an animal protein rich diet will provide little glycine to begin with and overtime will deplete the bodies stores of glycine due to excess methionine consumption.

I have personal experience with this. When I first started a vegetarian diet, coming off of eating a lot of meat, a couple weeks in I started to have joint pain in my knees, an exceedingly rare event for me. I had hydrolyzed collagen on hand, so rather than waste it, I took 20 grams and for the next week or so all knee pain vanished. I increased glycine concentrations in my body and the first signs of joint concern vanished. As I learned to incorporate more beans, lentils, and chickpeas into my diet, I no longer required the occasional collagen infusion to reduce joint point, instead my body was being provided ample glycine on a daily basis and at a balanced ratio with methionine.

If you’re an omnivore, incorperate collagen-rich animal products into you diet as well as plant-based sources of glycine. If you follow a carnivore diet, eat more collagen-rich animal products than you think you need, and if you’re vegetarian or vegan consistently eat plant-based sources rich in glycine. The following foods are notably rich in glycine:

• Pulses

  • lentils, beans, chickpeas, peas

• Nuts/Seeds

  • pumpkin, sunflower, almond

• Vegetables

  • spinach, cabbage, asparagus, watercress, seaweed, spirulina

• Fruits

  • bananas, appricots, oranges, avocado

• Animal Products

  • bone broth

  • poultry skin

  • seafood

  • connective tissues

  • egg whites

• Dairy

  • cheese, greek yoghurt, cottage cheese

Methods to Repair and Regrow Cartilage and Connective Tissue

Before any application of a systematic cartilage regrowth protocol, being mindful of your diet and making the changes necessary to provide yourself with enough glycine is the important first step that needs to be taken. Once diet is in check, then other variables which help with the repair and growth of connective tissues can be undertaken successfully. First up are a few known biological processes which improve cartilage repair.

Pressure Stimulates Cartilage Growth

Applying pressure has been shown to repair & regrow cartilage is pressure. Starting with simple truths, pressure is useful for healing wounds, from the basics of holding pressure on a wound to stop bleeding to pressures usefulness for healing longer term injuries such as muscle, bone, and joint damage. Pressure changes stimulate the circulatory system, bring oxygen-rich blood and fresh nutrients to the area. In addition to improving blood flow, pressure itself can stimulate changes in physiology, for example with pressure proteins can change their structure to more advanced forms.

Ace bandage wrap on the left, voodoo floss wrap on the right. Both can be used to safely apply temporary or longer lasting pressure to parts of the body.

For muscle tissue, pressure changes (contractions, pumps, etc) will carry nutrients to areas in need of repair and stimulatory growth, but in cartilage no blood vessels are carried into the tissue. Blood flow is limited in reaching cartilage due to the nature of cartilage.

Nutrients are still delivered from nearby blood vessels directly to the chondrocytes and fibroblasts of cartilage and connective tissues, only it happens through osmosis. Osmotic transfer is regulated through differences in concentrations of molecules across boundaries, and by applying pressure to a joint, the osmotic transfer of glycine, chondroitin sulfate, and other building blocks to chondrocytes and fibroblasts is sped up.

The easiest way pressure can be applied to joints or areas of pain is with elastic wraps like ace bandages or voodoo floss bands. For deeper tissues, hard objects can be used to direct pressure to specific areas and break up scar tissue. When scar tissue is broken up, an inflammation response starts, triggered by the fibroblasts, and cellular cleanup begins. If pressure through a wrap is applied to the area after scar tissue is broken up, then healing nutrients will reach the area sooner and the healing process will be more effective.

Functional Range Conditioning Improves Cartilage Health

Many of the same principles for muscle growth and strengthening can also be applied to joints. Productive stress applied to joints and connective tissues, through targeted methods like functional range conditioning (FRC) can stimulate the repair, growth, and strengthening of cartilage tissues. The proper application of strength training will also improve joint strength and function, and will tighten and strengthen the fascia. Yin yoga and hatha yoga are also especially good at improving joint health.

Any of these modalities done properly increases mobility, improves joint strength, and improves body control. By using performing joint healing movements consistently, there will be a reduction of pain and lower chance of injury, plus better body movement and control overall. FRC, strength training, and yoga are best learned from an experienced professional.

Heat Therapy Reduces Inflammation in Joints

Heat therapy has wide ranging health benefits such as improved healing and increased longevity. Heat therapy works on the cellular level by activating heat shock proteins and releasing growth hormone. Heat shock proteins elimate free radicals and heal damaged proteins, meanwhile growth hormone stimulates growth, cell reproduction, and cell regeneration.

You can do whole body heat therapy by using a sauna, steam room, or hot bath, and this will create a systemic full-body healing effect. Or you can apply heat therapy via a heat wrap to the specific joint or body part that requires attention. pairing pressure, heat therapy, and simple joint movements together is a very effective in breaking up scar tissue, cleaning up the resulting damage, and bringing in fresh blood and nutrients, returning joint function to normal.

Joint/Muscle Flossing Stimulates Cartilage Growth

Back to the beneficial application of pressure for healing connective tissues, voodoo floss bands are particularly effective in my experience. Voodoo floss bands are made of latex and can be wrapped around a body part or joint in order to improve performance, increase range of motion, or promote healing. Joint flossing effectively combines pressure and the FRC ideology, and is the single best thing outside of making changes to your diet that you can do to improve joint health. Watch the video below for more information and how to voodoo floss a knee.

Note - I prefer to skip wrapping the kneecap in order to let the knee glide more smoothly during movements. To see how to floss other joints do a search on YouTube.

Supplements For Cartilage and Connective Tissues

There are some well known dietary supplements and herbs which can with help heal cartilage and connective tissues.

Curcumin for Cartilage Pain and Inflammation

Turmeric is a bright orange root used in cooking well known for its potent anti-inflammatory and anti-oxidant effects. Curcumin, a type of curcuminoid, is the main phytochemical responsible for the health effects of turmeric. There are many different ways turmeric/curcumin supplements are formulated, and some formulations are more bioavailable than others.

• Dosing - 1000 mg of curcumin with 10 mg of piperine every morning.

• Effects - Reduced pain and inflammation.

• Supplement Recommendation - Curcumin with Piperine by Nootropics Depot.

Omega-3 Fatty Acids for Cartilage Lubrication

Omega-3 fatty acids are a type of fat used throughout the body for a variety of important bodily processes, namely for the cardiovascular system and brain. Omega-3 fatty acids have anti-inflammatory effects and work synergistically with curcumin. Omega-3 fatty acids come in three forms, ALA, DHA, or EPA. ALA is the plant version which requires conversion into DHA or EPA in the body, so it is best to supplement with DHA and EPA omega-3 fatty acids.

• Dosing - 2-3 grams of DHA/EPA combo every morning. It is better to have a greater DHA/EPA ratio.

• Effects - Reduced pain and inflammation

• Supplement Recommendation - 70% DHA Omega-3 Fish Oil by Nootropics Depot.

• Dietary Recommendation - Sardines are a super rich source of omega-3’s high in EPA and DHA. Walnuts, flaxseed, and chia seeds are good sources of ALA omega-3 fatty acids.

Sulforaphane for Joint Inflammation

Sulforaphane is a sulfur-rich naturally occurring compound found in cruciferous vegetables like broccoli, cabbage, and kale know for it’s potent anti-inflammatory health effects. A diet high in raw or lightly cooked cruciferous vegetables is best, and sulforaphane supplements are also available.

• Dosing - 50-100 mg sulforaphane every night

• Effects - Reduced pain and inflammation

• Supplement Recommendation - BroccoMax by Jarrow Formulas

Glucosamine Sulfate for Joint Repair

Glucosamine sulfate is a chemical created naturally by the body for use in joint and connective tissues, and if levels in the body are deficient, supplementation may help. Glucosamine sulfate used in supplements is derived from shellfish shells. By supplementing with glucosamine sulfate you’ll ensure your body has enough available to repair cartilage and connective tissues.

• Dosing - 1.5 grams every night

• Effects - Reduced pain, improved function

• Supplement Recommendation - Glucosamine Sulfate by Doctor’s Best

Hydrolyzed Collagen for Cartilage Building Blocks

Hydrolyzed collagen is derived from collagen-rich animal sources, and collagen is the main protein that makes up cartilage and connective tissues. Glycine is the dominant amino acid of collagen protein, and glycine has insulin, cardiovascular, cognitive, and sleep quality effects. By supplementing with collagen you’ll ensure your body has enough amino acids needed to repair cartilage and connective tissues.

• Dosing - 20-40 grams every night

• Effects - Reduced pain, improved function, better sleep.

• Supplement Recommendation (animal) - Collagen Hydrolysate by Great Lakes Gelatin

• Supplement Recommendation (plant) - Collagen Building Protein Peptides by Sunwarrior

Boswellia Serrata for Powerful Joint Repair

Boswellia serrata is a gum resin extracted from a tree, with the main active compounds being boswellic acids. Boswellia serrata can suppress pain and immobility from osteoarthritis in as little as a weeks time. Osteoarthritis is a joint disease that breaks down cartilage and connective tissues of joints, causing pain, stiffness, and loss of function.

• Dosing - 1 gram three times a day, for a total of 3 grams every day

• Effects, Increase in mobility, reduced pain, reduced stiffness/immobility

• Supplement Recommendation - Boswellia Phytosome by Thorne Research

Boron for Bone and Connective Tissue Health

Boron is the fifth element of the periodic table, and trace amounts can be found in the Earth’s crust. Even though boron is a trace element, it is critical for plant and animal biology. Boron greatly improves wound healing by interacting with the fibroblasts of connective tissues. Boron has direct actions on specific enzymes found in fibroblasts, and making sure you are not boron deficient, as is common, is another way to make sure there are no weak links in the healing process.

• Dosing - 10 mg per day

• Effects - Improved healing time, stronger connective tissues

• Supplement Recommendation - Pinch of borax by 20 Mule Team

Bonus - BPC-157

BPC-157 is a 15 amino-acid long protein peptide, with BPC short for body protection compound. BPC is found in stomach gastric fluids, and when injected into a problem area, reduces oxidative stress and speeds up wound and tissue healing. BPC-157 has also been shown to heal epithelial tight junctions in the gut. I haven’t used BPC-157 myself, but it’s effects are so powerful I included it as a jumping off point for your own research. BPC-157 is not used in this cartilage and connective tissue healing protocol.

Joint and Connective Tissue Healing Protocol

Using the methods, tools, and supplements above, and with a good diet already in place, a cartilage and connective tissue repair and regrowth protocol can be designed. This protocol will increase collagen protein synthesis using joint flossing, pressure and heat therapy, functional range conditioning, and intelligent supplementation. It’s also very important to better understand posture and how tension runs through the body in order to make a joint and connective tissue regeneration protocol most effective, and so future mistakes aren’t made that require this process to be done more than once. To read my article on the topic click the button below.

The protocol is a week long, and can be repeated as many times as needed until improvement or complete restoration of function. Weight training is recommended once joint health and pain have abated so lean tissue, bones, and connective tissues can strengthen. The general principles of the program are:

• Daily stimulation of the collagen protein synthesis pathway for affected joints via joint/muscle flossing

• Walking 1x a week for general movement and cardiovascular health. Walk more on your own too!

• FRC 2x a week for targeted applications of overload (for strength and resiliency increases) and movement (for range of motion improvements)

• Yin Yoga 1x a week for restorative movement, deep passive stretches, relaxation, fascial stretching, deep breathing, and overall tension release

• Morning Supplements: 2-3 grams omega-3 fatty acids, 500-1000 mg turmeric/curcumin combination, 10 mg boron.

• Evening Supplements: 50-100 mg sulforaphane, 1.5 grams glucosamine sulfate, 20 grams collagen.

Monday

1. Morning supplements

2. Joint flossing

3. Pressure with ace bandage and self myofascial release

4. Evening supplements

Friday

1. Morning supplements

2. Joint flossing

3. Pressure with ace bandage and self myofascial release

4. Evening supplements

Tuesday

1. Morning supplements

2. Joint flossing

3. Heat therapy

4. Evening supplements

Saturday

1. Morning supplements

2. Joint flossing

3. FRC exercises

4. Evening supplements

Wednesday

1. Morning supplements

2. Joint flossing

3. FRC practitioner visit

4. Evening supplements

Sunday

1. Morning supplements

2. Joint flossing

3. Heat therapy

4. Evening supplements

Thursday

1. Morning supplements

2. Joint flossing

3. 30-60 minute walk

4. Evening supplements

All these techniques can be used more often than scheduled in the program, but I reduced their frequency in order to make the routine more realistically possible. If you are really determined to fix whatever joint problems you are experiencing, go all out and devote a lot of time towards these practices. Remember though, healing joints and connective tissues takes a long time due to the biology of it, so doing what you can consistently is best long term strategy to make progress.

The importance of diet can’t be understated. Other than acute injuries, it might have been diet that made these joint and connective tissue problems arise. Having a joint friendly diet is at least half the battle.

References:

1. Bordoni B, Zanier E. Understanding fibroblasts in order to comprehend the osteopathic treatment of the fascia. Evidence-Based Complementary and Alternative Medicine. 2015;2015:1-7.

2. Gauza-Włodarczyk M, Kubisz L, Włodarczyk D. Amino acid composition in determination of collagen origin and assessment of physical factors effects. International Journal of Biological Macromolecules. 2017;104:987-991.

3. KEGG PATHWAY: Glycine, serine and threonine metabolism - Reference pathway.

4. Adeva-Andany M, Souto-Adeva G, Ameneiros-Rodríguez E, Fernández-Fernández C, Donapetry-García C, Domínguez-Montero A. Insulin resistance and glycine metabolism in humans. Amino Acids. 2018;50(1):11-27.

Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Recovery

Arm Workouts

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

Full body workouts, push & pull splits, and leg workouts are where the majority of trainees should be spending their time. These workouts stimulate the greatest amount of musculature at once and have the greatest metabolic effect. Without a direct arm day though, arms will be insufficiently trained, and their reduced development over time will set back progress and negatively limited movement patterns as exercise weight increases. To ensure symmetrical strength, size, and aesthetic development of the forearms, biceps, and triceps, we include an arm day into the WFO workout routine in month four and beyond.

WFO Workout Routines

Part 1 - Full Body Workouts

Part 2 - Push & Pull Workouts

Part 3 - Leg Workouts

Part 4 - Arm Workouts ✅

Part 5 - Calisthenics & Core Workouts

Arms can be challenging to train for their own unique reasons. Muscles and joints of the arms are used in almost every exercise to varying degrees, and due to the mechanics of exercises like the bench press and squat, often joint pain flares up in the shoulder or elbow. This can limit direct arm training, worsening the imbalance.

It can also be challenging to be motivated to do direct arm training after heavy compounds which are highly stimulating and very tiring.

We’ll strategize around those concerns with a scheduled arm day which keeps everything healthy and balanced. An arm day isn’t an excuse to shun harder training to build some guns, it’s an opportunity to balance physique development while also being an opportunity for the legs and torso of the body to rest and recover in-between hard training sessions. How workouts are scheduled, and their relative frequency to each other, determines whether training a certain way or body part is an opportunity or is a setback.

And training schedule and frequency depends on your goals:

• Want a large thick tricep horseshoe? Train triceps heavy 1x a week and light 1x a week.

• Desiring bulging biceps capable of rope climbs? Train biceps 2-3x a week.

• Entering into an arm wrestling competition with Popeye? Train forearms to a pump twice a week.

To properly train the arms and forearms with a dedicated arm day, we need to understand the physiology of the arms, the functions of the different muscles, and how you can best activate the biceps, triceps, and forearms.

Upper Arm - Biceps, Triceps, Brachialis, Brachioradialis

Biceps, brachialis, and brachioradialis muscles make up about 40% of the upper arm, and triceps the remaining 60%. Unless you are gifted with godly triceps already, it is important to prioritize the development of the triceps slightly over the biceps, as the triceps make up a bigger percentage of the upper arm. A good benchmark is to train triceps with 20% more volume than biceps.

Muscular anatomy of the arm

Triceps are a group of three muscles composed of distinct “heads”. These are the long head, medial head, and lateral head. The triceps are responsible for pushing away from the body (i.e. like in a push-up), and the unique activation of the three different tricep muscular heads depends on your anatomy and force angle you’re pushing away from your body.

The long head of the tricep is best activated in-between shoulder elevation of 0-45 and an elbow angle of 80-135. Lateral and medial heads are best activated at shoulder elevations of 90-180, and elbow angles of 60-110.

For reference (1), in the picture to the left my shoulder elevation is zero and my elbow angle is zero. Arm being directly overhead would be a shoulder elevation of 180 degrees, and forearm touching upper arm being would be a elbow angle of of 135 degrees.

Working all three heads is important for the development of symmetrical triceps that are strong at all force vectors. It is common to have an overdeveloped lateral head and underdeveloped long head. The reason why depends on daily posture habits such as shoulder rotation. Internal rotation (rotate palms in) inactivates the long head, while external rotation of the shoulder (rotate palms out) activates the long head.

The medial head of the triceps is very small and has similar shoulder and elbow activation angles as the lateral head. The medial head is activated well with tricep push-ups.

Biceps are composed of you guessed it, two distinct heads, those being the short and long heads. The short head is located on the inside of the arm closest to the body and the long head on the outside of the arm. The brachialis is located near the elbow underneath the biceps, and growing it will result in a stronger fuller bicep with a higher peak. The brachioradialis crosses the elbow joint and is an upper arm and forearm muscle.

Forearm - Wrists Flexors & Extensors, Wrist Pronators & Supinators

The forearm is composed of a variety of small wiry muscles. The wrist is a very mobile joint because our hands require extreme dexterity and endurance, and to train the forearms adequately you need to use a variety of movement patterns and rep ranges.

The forearms are made up of flexors, extensors, pronators, and supinators. When you bring your hand closer to the inside of your forearm, you active the wrist flexors. When you do the opposite movement, extending your hand out, you activate the wrist extensors. Pronation and supination is all about wrist rotation. Pronated hands means the back of your hands face upwards, and supinated means the palms of your hands are visible facing upwards. The wrist pronators and supinators as you would guess are the muscles which allow the wrist to rotate from palms down to palms up. Bar exercises can be taken with either a pronated or supinated grip, each stimulate the arms differently, from forearm muscle up through the shoulder joint, because grip determines whether your shoulder is internally or externally rotated. Training those twisting movement patterns themselves, and not just the static grip positions, makes for comprehensive forearm training.

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Arm and Forearm Movements

Triceps Long Head

• Close-grip Dip

• Cable Push-Down

• Reverse Close-Grip Flat Press

• Tricep Kickbacks

Triceps Lateral Head

• Overhead Triceps Extension

• Incline Triceps Extension

• Skull Crusher

• Close-Grip Flat Press

• JM Press

Triceps Medial Head

• Close-Grip Push-Up

• Incline Triceps Extension

Forearm Extensors

• Reverse Curl

• Reverse Wrist Curl

• Radial Deviation

Forearm Rotators

• Pronations

• Supinations

Biceps Inner & Outer Head

• Close-grip Chin-Up

• Zotterman Curl

• Preacher Curl

• Close-grip Curl

• Wide-grip Curl

• Drag Curl

• Hammer Curl

Brachialis

• Preacher Curl

• Concentration Curl

Brachioradialis

• Hammer Curl

• Reverse Curl

• Zotterman Curl

Forearm Flexors

• Wrist Curl

• Wrist Roller

• Grippers

• Grip Exercises

Note - Various implements can be used for the above exercises, such as the barbell, dumbbells, kettlebells, cables, machines, and more.

Arm workouts are the best way to build stronger and more impressive arms. Arms that are balanced with the rest of the upper body will keep exercise movement patterns healthy and stop any strength plateaus from starting.

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Arm Workouts

Arm Workout (A)

3x20 Radial Deviations

3x20 Pronators

3x30 Reverse Wrist Curls

4x5-10 Chin-ups

4x12 Incline Triceps Extension

3x12 Preacher Curls

3x15 Triceps Kickbacks

Bicep Emphasis

Arm Workout (B)

3x20 Radial Deviations

3x20 Supinators

3x30 Wrist Curls

4x5-10 Close-Grip Dips

4x12 DB Curls

4x12 Triceps Pushdowns (supinated)

3x15 Reverse Curls

Tricep Emphasis

During these two workouts, we start by activating the forearms and then move up the arms. By starting with the forearms, we ensure that they aren’t forgotten or ignored at the end of the workout, and the blood flowing to the forearms warm up the upper arms. Doing forearm exercises first will improve mind muscle connection to the upper arms through the principle of irradiation. The grip will also be more taxed during regular biceps and triceps exercises, further stimulating the forearms throughout the entire workout.

Forearm exercises don’t take long; the first three exercises can be expected to take 15 minutes total. After the forearms are activated, a compound arm exercise is programmed to get blood flowing to the upper arm, build strength, and start the mind muscle connection. It takes time to build a strong mind muscle connection, anywhere from 4-7 sets. Once a muscle is fully activated, it is important to spend another 4-7 sets fully activated to ensure an optimal muscle stimulus is created.

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Month 4 Workout Routine

For Month 4 of the WFO workout routine we shake up the exercise selections in order to stimulate new adaptations and to keep the routine from becoming too boring. Discipline matters, but if you’re not enjoying the routine, then you’re not likely to stick with it.

Week 1

Monday - Full Body

5x5 Incline Press

4x8 Front Squats

5x10 Barbell Rows

3x20 Cable Woodchops

Tuesday - Arms

3x20 Radial Deviations

3x20 Pronators

3x30 Reverse Wrist Curls

4x10 Chin-ups

4x12 Incline Triceps Extension

3x12 Preacher Curls

3x15 Triceps Kickbacks

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Seated Calf Raises

5x5 Squats

4x8 Hip Thrusts

5x10 Glute Ham Raise

Thursday - Pull

5x5 Barbell Rows

4x8 Behind-the-Neck Lat Pull Downs

5x10 Seated Cable Rows

3x15 Facepulls

3x10 DB Curls

Friday - Push

3x20 Dumbbell Front Raises

5x10 Incline Press

3x10 Kettlebell Press

3x15 Lateral Raises

3x10 Overhead Tricep Extensions

Saturday & Sunday - Rest

Week 2

Monday - Full Body

5x5 Deadlifts

4x8 DB Press

5x10 Leg Press

3x30 Reverse Crunches

Tuesday - Arms

3x20 Radial Deviations

3x20 Supinators

3x30 Wrist Curls

4x10 Close-Grip Dips

4x12 Hammer Curls

4x12 Triceps Pushdowns (supinated)

3x15 Reverse Curls

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Standing Calf Raises

5x5 Squats

4x8 Front Squats

5x10 Cossack Squats

Thursday - Pull

5x5 Barbell Rows

4x8 Behind-the-Neck Lat Pull Downs

5x10 Seated Cable Rows

3x15 Facepulls

3x10 DB Curls

Friday - Push

3x20 Rear Delt Flies

5x10 Arnold Press

3x10 Flat DB Press

3x15 Lateral Raises

3x20 Skullcrushers

Saturday & Sunday - Rest

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The schedule for month 4 is week 1, week 2, week 1, week 2. Same as month 3, increase weights by 5% on weeks 2 and 4. At this point the weights are starting to enter into the moderate range, it’ll be harder to focus solely on form and the mind muscle connection. Some amount of attention will need to be given to simply executing the reps and getting through the set. This is good, we’re coming closer to a peak, a deload is approaching where attention will shift away from heavy compound movements and instead towards core strength, body movement, stretching, and calisthenics.

Part 5 incorporates the strength gains made from parts 1-4 into functional movement patterns, grace of movement, and aesthetics. Additionally, part 5 with its emphasis on core strength and calisthenics prepare the body for the next loading phase by strengthening the connective tissues, fortifying the joints, and building a rock-solid six pack. Core strength is often the limiting factor as it relates to compound lifts like squats and deadlifts, so focusing on core strength for a time will ultimately improve strength with the barbell.

If you really want to increase the size of your arms, then take the thirty day arm challenge while running a cistanche and cholesterol protocol. Cistanche and cholesterol combined will boost your natural testosterone and build muscle while the thirty day arm challenge will add 1/4-1/2” to your arms.

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References:

1. Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018;52(3):201-205.

Establish a Morning Routine

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

Establishing a consistent routine is one of the cornerstones of a healthy lifestyle. Usually everyday routines are guided through meal timings (breakfast, lunch, dinner) or a work schedule. Often the activities people schedule their days around are stressful in nature. You don’t want to schedule a stress-first, relaxation-second schedule!

How you start the day determines in large part your physical, mental, and emotional status throughout the rest of the day. For this reason, morning routines are very important. Having a consistent morning routine provides a sense of normalcy, even during times of change such as travel, undue stress, and unique life situations. Consider a morning routine a wellness gyroscope that brings balance to your day to day life.

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Establish the Circadian Rhythm

The circadian rhythm is the 24-hour biological clock we all posses, and this rhythm controls your daily schedule for sleep and wakefulness.

One of the main reasons a consistent morning routine is recommended is it helps to establish a consistent circadian rhythm. The circadian rhythm is intimately tied to the various systems of the body, such as the sympathetic and parasympathetic nervous systems, and a wandering circadian rhythm is easily disrupted further by stress and other variables. It’s been shown that the success of major surgeries is greatly influenced by the circadian rhythm. Those operated on during the day fair poorly compared to those operated on at night, during the bodies natural healing state.

The steps below help to establish a anti-fragile circadian rhythm, but there are a few steps that can be taken even before then:

Have a Consistent Bed Time

When you go to sleep, and for how long you sleep, has a huge impact on the quality of your life the following day. To help facilitate the process of establishing a rock-solid circadian rhythm, and therefore an awesome morning routine, go to bed at the same time every night. This bedtime should be respectful of the powerful influence the sun has on your circadian rhythm, and I wouldn’t recommend a bedtime any later than 10 pm. Unless you have a late-shift or night-shift job, there is really no excuse for going to sleep at a reasonable hour and treating yourself with self-love. If you stay up occasionally past 10 pm, that’s OKAY, but don’t make a habit of it.

Don’t Set an Alarm

If you have the luxury, don’t set an alarm to wake you up each morning. Face your bed East and open your blinds so when the sun rises in the morning you catch as much light as you can. The circadian rhythm is tied to the sun/moon cycle, and rising with the light is the most natural and peaceful way to wake-up.

Forget the Phone

The light we expose ourselves to each day is incredibly important. After sunset, naturally there is meant to be very little light, and the best thing you can do for your morning is to dim or turn off the artificial lights with the movements of the sun. Electronics give off primarily blue light, and blue light is particularly energizing. During the day blue light is expected and healthy, but in the morning and night, blue light can have a strong impact on the circadian rhythm, even shifting it by several hours. Blue light impacts melatonin (a hormone important in sleep) production, and the downstream effects of shifted melatonin or delayed production can completely upset the hormonal system as a whole. If you’ve ever had racing thoughts at night that prevented you from falling asleep, or made you sleep poorly, you should deeply examine your light exposure, both from electronics and the environment.

Picking up a phone first thing in the morning might help the brain to click on in that moment, but the overall effect of that habit can be devastating to normal sleep and wakefulness patterns. The solution is simple, keep the phone charging at night in a different room.

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Build your Fire

After a long nights rest, coaxing the metabolic engine to create energy is priority number 1. Movement and breath work are the prescription.

Upon waking, drink 16 - 32 oz of filtered water and prepare for some light exercise.

Stomach Vacuums (Uddiyana Bandha) are easiest to perform in the morning

This exercise could be a simple 15 minute flow routine, 30 minutes of yoga, or a full weight-training workout. Maybe you prefer to go for a walk, that’s fine too!

I prefer starting with a short flow routine followed by calisthenics and core exercises because the movements can adapt to how I feel. Whether you want to do more calisthenics, yoga, or stretching, flow training can incorporate all of those fitness modalities and are easy to modify instinctively.

Movements and exercise that establish deep consistent breathing are best, as oxygen is the fuel your body requires for all energy processes.

Breath work and movement finished, solidify your new baseline of energy with 5 - 10 minutes of meditation. Sit cross legged, breath in and out slowly, and clear your mind. To help clear your mind, you can think the words “In” and “Out” for when breathing in or out. You can also hum “aum” or focus your senses outwards. Can you feel the wind, the sun, the Earth? Listen to the sounds around you. Smell the air? Raise your level of awareness by practicing mindfulness and let any thoughts that start to materialize bounce off of your inner mental calm.

Avoid Stimulants

The first mistake many make here is to turn to a stimulant like caffeine first thing upon waking. Would you rather your energy for the day depend on an external stimulant, or your own movement and breath work for the day? Remember the goal of the morning routine is to create a calm mental and emotional state for each day, and it’s known that stimulants disturb this aspect of health and the natural circadian rhythm.

Coffee and green tea taste great, so savor them as a treat occasionally, not as a crutch.

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Feed Your Body

Whether you decide to fuel up or fast after the movement and breath work, it’s important that this decision of how to feed your body is done with your best interests in mind. Be conscious and make your own decisions.

For Fasting:

If you prefer 16:8 intermittent fasting, or you’re performing a longer duration fast for your digestive system, it is important to drink plenty of water. Since you are not consuming any food, which contains water, you’ll need to drink more water. And this means only water!

Stimulants like green tea and coffee as described are best avoided, and zero-calorie beverages wreck havoc on the digestive system, particularly the gut lining. Starting your day with a zero-calorie beverage will cause inflammation in the gut and eventually systemically.

For Fueling:

Find a nutritious breakfast that you can eat consistently everyday. I recommend eating the same breakfast everyday for the following reasons:

• Everyday your body will receive the same supply of fats, carbs, fiber, protein, vitamins, and minerals.

• It will add consistency to your digestion, and establish a rhythm that your microbiome can come to expect

• Post-breakfast, your energy levels will be consistent and known. This stability allows you to start your day right.

• No more guesswork in the kitchen.

• Preparing the same breakfast everyday becomes a science, letting your mind focus on other ambitions of the day.

Find a meal that works for your dietary preferences, is easy to prepare, delicious, and well rounded nutritionally. This means developing a breakfast that includes fat, protein, starch, and fiber.

My Daily Breakfast

I look forward to my breakfast everyday even though it never changes! There is enough diversity in flavors and textures that I don’t tire of it. My breakfast is as follows:

1. Organic hashbrowns with ketchup

2. Three eggs scrambled with EVOO & sprig parsley

3. Organic strawberry, banana, lemon, and fresh squeezed OJ smoothie

4. Gluten-free everything bagel with organic cream-cheese and everything seasoning.

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Set your Intentions, Repeat your Affirmations

After a bout of movement, breath work, and a meal (or not), take 5-10 minutes to set your goals for the day and establish your affirmations. This can be done in so many ways, find what resonates with you!

You can set your goals and establish your affirmations through journaling. Keeping a log of your affirmations and aspirations is a fantastic way to develop a record of your daily goals, and looking back through past journal entries can help pierce the veil of what it is you truly desire.

Listening to your horoscope is another way to set affirmations for the day, or at least a way to bring consciousness to various topics that you might not have considered otherwise. For this I recommend Horoscope Today from Parcast. Each horoscope is only 2-3 minutes in length, but during this time my attention is drawn to my relationships with others, my career ambitions, and the larger worldly energy patterns to be mindful of.

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Pitfalls to Avoid - Reminder

When establishing a productive morning routine, there are a variety of old habits which might need to be cast aside as you undergo your evolution. Remember to avoid:

• Stimulants such as coffee

• Electronics 2 hours before bed, after waking up

• Morning junk food disguised as breakfast

• Inadequate water consumption

• Anything that disturbs your peace

Reclaim the morning as your time to clear your mind, stabilize your emotions, and set your focus. Remember it’s your life, not someone elses, be it your boss, friends, or the news. Before the world wakes up, the morning hours are yours and yours alone!

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Putting it into Practice

Now that everything has been discussed, here is an action plan you can start with and then adapt to fit your unique needs.

Daily Morning Wellness Routine

1. Wake up naturally, and limit your exposure to blue light.

2. Drink 16 - 32 oz filtered water.

3. Begin your breath-focused movement, yoga, workout routine (15-90 minutes), or walk. See below for two movement routines you can use to get started.

4. Cool down with 5-15 minutes meditation, stabilize your energy levels, and calm your mind.

5. Fuel or fast, be conscious of what you put into your body. If choosing to eat, consume a well-rounded breakfast with a focus on organic foods, protein, healthy fats, and fiber.

6. Set your intentions for the day and repeat your affirmations. For outside input to consider, listen or read your horoscope.

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Morning Movement Routine

Strength Focused

Complete this circuit three times

1. Push-ups - 25 reps

   • Form an arrow position with your arms, keep your core stable, and chest to floor.

2. RKC Plank - 30 secs

   • Squeeze your glutes, contract your core, and brace inwards.

3. Body-weight Squats - 25 reps

   • Open your hips and go deep with a stable back.

4. Glute Bridge - 25 reps

   • Squeeze the glutes at the top of the rep.

5. Mountain Climbers - 25 reps

   • Stay tight and stabilize against rotation.

Mobility Focused

Focus on the quality of the movement

1. Sun Salutation Warm-up - 5 rounds

2. Thoracic Rotation Stretch - 5 reps each side

3. 90/90 Hip Stretch - Hold 20-30 seconds

4. Hamstring Stretch - Hold for 20-30 seconds

5. Ankle Plantar Flexion Stretch - 30 seconds

6. Lizard with Rotation - 5 reps each side

7. Punter Kicks - 8 reps each side

8. Chest Stretch - Hold 20-30 seconds

9. Lat Stretch - Hold 20-30 seconds

10. Shoulder CARS - 5 reps each side

11. Windmills - 10 reps each side

Note - The beauty of a morning exercise routine is it helps maintain the physical status of the body. If you exercise exclusively during the afternoon or evenings, your fitness progress is dependent solely on those workouts. Miss a few workouts or more and progress will slip away. A morning exercise prescription, while not necessarily super intense, provides enough stimulus to maintain progress you’ve made during your more intense training sessions.

If you don’t occasionally skip your normal exercise routine, then you’ll make progress faster with the addition of the morning routine and have diversified your fitness skill set.

Leg Workouts

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

The majority of your training in the gym should be centered around full body workouts, followed by push and pull workouts (as covered in parts 1 and 2). To optimally train the body, the limbs (legs and arms) need direct attention and training. The legs especially are very important for overall health and wellness.

WFO Workout Routines

Part 1 - Full Body Workouts

Part 2 - Push & Pull Workouts

Part 3 - Leg Workouts ✅

Part 4 - Arm Workouts

Part 5 - Calisthenics & Core Workouts

To build on parts 1 and 2, we add leg workouts into the routine and adjust the rest of the routine to compensate for the increased leg volume and intensity. If you want a stronger squat, deadlift, and hip thrust, have a dedicated leg day 2x a week. If you want bigger quadriceps, front squat frequently.

Below we’ll cover the main movements used to train the legs, add a new recovery method, provide the leg workouts to be used moving forward, and will show how to flexibly incorporate leg days into a training schedule

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Importance of Leg Training and Calves

The legs can be split into three main sections, the calves, thighs, and glutes. Both the calves and thighs have different muscles front and back, and the glutes are situated behind the hips. The legs are unique in that they contain a huge amount of muscle mass compared to other parts of the body. Upper leg muscles encircle the femur, the largest and strongest bone of the body, but there are no organs in the legs like with the torso. Because the legs comprise such a large percentage of the total body mass of the body, they are very important to develop for overall health and wellness.

Strong well-developed legs are critical for many of the movement patterns we rarely reflect on like walking and standing. Legs that have more muscle will have a greater metabolic impact on the body, burning more calories and helping to stabilize blood sugar and hormone levels. Nimble legs and the inner ears determine your balance, and there is excellent data showing how easily you can get off the ground using only your legs predicts lower all-cause mortality (death from any reason). For these reasons and more it is incredibly important to be mindful of your legs and to train them frequently and intelligently.

Balancing the development of the legs is also very important. Exercises like the barbell squat activate all of the musculature of the legs, but the calves are only minimally activated. Hip hinging exercises like the deadlift are similar. The reason the calves develop sub-optimally is because the calves are best strengthened when the foot and ankle are the primary joint loaded with force during a movement, like a calf raise. With weight-training routines it is common for calves and forearms to be neglected at the expense of the upper arms, upper legs, midsection, and torso. But as we know with the connection between balance and risk of injury, equal attention needs to be given to all the muscles of the legs, no matter their relative size or aesthetic features.

Because time at the gym is limited, it’s a tough pill to swallow to train calves heavy at the expense of exercises like squats, and many people end up ignoring their calves completely as a result. To solve this, train calves at the beginning of every leg workout and use them to warm up all the muscles of the lower body. For blood to reach the calves much of it will travel past and through the upper leg, activating everything along the way. With pre-activated calf muscles, risk of injury during heavy lower body compounds like squats and deadlifts decreases, and those exercises then serve to activate and stress the calves to a greater degree.

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Muscles of the Legs

Calves

• Gastrocnemius

• Soleus

• Tibialis Anterior

Quadriceps

• Rectus Femoris

• Vastus Lateralis

• Vastus Intermedius

• Vastus Medialis

Hamstrings

• Biceps Femoris, Long Head

• Biceps Femoris, Short Head

• Semitendinosus

• Semimembranosus

Glutes

• Gluteus Maximus

• Gluteus Medius

• Gluteus Minimus

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Main movements for the Legs

Gastrocnemius

• Standing Calf Raise

Soleus

• Seated Calf Raise

Tibialis Anterior

• Reverse Calf Raise

Quadriceps

• Squat (front, back)

• One Legged Squat (pistol, shrimp)

• Cossack Squat

• Sissy Squat

• Lunge (forward, side, reverse)

• Step-Up

• Leg Press

Hamstrings

• Deadlift

• Single Leg Deadlifts

• Stiff Legged Deadlift

• Glute-Ham Raise

• Leg Curl

• Good Morning

• Squat

Glutes

• Hip Thrust

• Hip Bridge

• Squat

• Deadlift

• Lunge (wide)

• Leg Press

Note - Various implements can be used for the above exercises, such as the barbell, dumbbells, kettlebells, cables, machines, and more.

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Unique Considerations for Legs

In general, leg workouts using the movements above will train the smaller stabilizer muscles of the legs (i.e hip abductors, tiny thigh muscles) which were not covered in this article. Training the body, but especially the legs, in both the sagittal and frontal planes of motion is very important in developing a strong, healthy, and limber lower body. Moving forward and back would be sagittal, and side to side frontal.

Legs are interesting in the fact that the primary joints of the legs are very robust compared to the joints of the torso thanks to bipedalism. This allows the legs to be trained daily if desired for extended periods of time, as long as volume and intensity are intelligently managed.

If rapid lower body strength or hypertrophy development is the goal, then high frequency leg training is useful to experiment with. The legs are also special in that they hold a large amount of muscle compactly. There are no organs housed and protected in the legs. Once well developed, with movement as simple as walking, the legs are metabolically activated and can burn a tremendous amount of calories with less effort than for the torso. Even at rest the muscle mass of the legs has a large influence on ones Basal Metabolic Rate (BMR). As such, strong healthy legs are a key factor in overall body composition, and increasing muscle mass in the legs can be very useful for fat loss.

For the months of full body workouts and push/pull workouts, we learned and put into practice a lot of wellness habits that exist outside the gym. Sleep, diet, water, and gut health were on the agenda. For this month, heat therapy and post workout nutrition are the new lifestyle add-ons to keep recovery high and nutritional demands met.

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Heat Therapy and Post-Workout Nutrition

Heat therapy, like using the sauna or taking a very hot bath, is one of the most powerful recovery tools you have available to you. Heat therapy activates heat shock proteins which heal cellular damage, increases metabolic rate and has cardiovascular benefits, and dramatically boosts growth hormone levels for a short while afterwards. All these effects and more aid greatly in your ability to recover from a hard training session, and if done 1-3x per week for 15-30 minutes each time, the same rate of progressive overload growth that this program has created can be maintained. Heat therapy is a stressor itself, so make sure the rest of your lifestyle is as low-stress as possible, that’s why laying the foundation in months 1 and 2 was so important. Leg training is one of the most stressful types of training out there, and if you’re not careful it is really easy to become injured.

8 oz coconut milk, 30 grams protein, 6 raw egg yolks, 3 g creatine, and cinnamon to taste.

To aid in the recovery from the increasing demands of this workout routine, post workout nutrition becomes more important. More protein will be needed by the body, as well as cellular and hormonal building blocks like cholesterol.

Drink this muscle building shake after every leg and full body workout to ensure you’re getting the macro and micronutrients your body needs to build muscle and synthesize steroidal hormones.

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Leg Workouts

Below are the leg workouts to be used for month three and beyond of the WFO workout routine.

Leg Workout (A)

3x20 Seated Calf Raises

5x5 Squats

4x8 Hip Thrusts

5x10 Glute Ham Raise

Leg Workout (B)

3x20 Standing Calf Raises

5x5 Deadlifts

4x8 Front Squats

5x10 Cossack Squats

525 lb Deadlift by Stefan Burns

While the exercises for each workout above are best suited for the rep ranges given (5x5, 4x8, 5x10), cycling the rep ranges in-between exercises will stimulate new adaptations with the same three exercises per workout. Exercises can be adapted or changed too, there is nothing wrong with that.

Be very thoughtful when changing exercises though, and don’t change exercises often, because it’s easy to begin altering all the variables for fun rather than stick to the plan that will ensure progress and the achievement of goals set. The gym is a place to train your discipline. Forget what you want to do or what’s fun, do what you need to do, and find a way to enjoy that process.

Leg Workout C below is designed for a more athletic focus, and Leg Workout D for more aesthetic driven goals:

Leg Workout (C)

3x20 Reverse Calf Raises

Hip Thrusts 5x5

Lunges 4x8

Cossack Squats 5x10

Prowler Sprints 5x30 yards

Athletic Focus

Leg Workout (D)

3x20 Reverse Calf Raises

3x30 Standing Calf Raises

5x5 Front Squats

4x12 Glute Ham Raise

5x15 Lunges (wide)

Aesthetic Focus

Combined with full body and push & pull workouts, you can start to see how adaptable these routines are. For legs, the rep and set schemes are always given lower rep range strength priority on the dedicated leg day (for example the 5x5 compound movement), with the full body workouts using the other reps ranges more typical for hypertrophy. Because of this, the full body and push + pull workouts need to be slightly altered from months 1 and 2. This isn’t a problem because the overall strategy employed here is program flexibility. After part six, you’ll have the know-how and experience to be able to dynamically build your workout routine every week from the different types of workouts presented, while still following a clear path towards progressive overload.

The two weeks of programming below are to be repeated twice over the course of part 3, which like the other parts is a month in duration. As with part 2, weights for the first week of this month will be the same as the last week of month 2. Increase weights by 5% for week 2, and by another 5% for week 4. This is the cadence that will be established, 5% increases every two weeks. When stress is low and recovery is high, this is very manageable for a long time, especially when the starting weights were in the 40-50% 1 rep max range.

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Month 3 Workout Routine

Week 1

Monday - Full Body

5x5 Hip Thrusts

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Pull

One-Arm Lat Pulldowns 3x20

Barbell Rows 4x6

Chin-Ups 3x10

Facepulls 3x15

DB Curls 3x10

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Seated Calf Raises

5x5 Squats

4x8 Hip Thrusts

5x10 Glute Ham Raise

Thursday - Push

5x5 Incline Press

4x8 Dumbbell Incline Press

5x10 Pec Deck

3x12 Skullcrushers

Friday - Full Body

5x5 Deadlifts

4x8 DB Press

5x10 Leg Press

3x30 Reverse Crunches

Saturday & Sunday - Rest

Week 2

Monday - Full Body

5x5 Squats

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Push

Dumbbell Front Raises 3x20

Bench Press 4x6

Kettlebell Press 3x10

Lateral Raises 3x15

Tricep Cable Extensions 3x10

Wednesday - Legs

5x10 Ab Wheel Rollouts

3x20 Standing Calf Raises

5x5 Deadlifts

4x8 Front Squats

5x10 Cossack Squats

Thursday - Pull

5x5 Barbell Rows

4x8 Behind-the-Neck Lat Pull Downs

5x10 One-Arm Seated Cable Rows

3x12 Hammer Curls

Friday - Full Body

5x5 Incline Press

4x8 Lunges

5x10 Pull-Ups

3x20 Cable Woodchops

Saturday & Sunday - Rest

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Follow Progressive Overload

With the routines used for month 3 of the WFO workout plan, legs are trained 3x a week, upper body 4x a week, and core 3x a week. The rest day on Wednesday was eliminated, in effect only increasing leg frequency, volume, and intensity compared to part 2. Training legs twice a week, as was done in part 2, is effective, but training legs 3x a week is where the real magic happens. Recovery practices are extra important now though. Heat therapy is introduced in part 3 because leg training is very stressful and metabolically demanding; heat therapy simply wasn’t needed until now, and the extra endogenous growth hormone production will benefit recovery and overall growth.

For part 4 we discuss arm & forearm training, how much arm size you can realistically add in a month with an arm focused routine, and how experience with this training philosophy lays the foundation for intuitive training.

Push and Pull Workouts

Article by Stefan Burns - Updated January 2022. Join the Wild Free Organic email newsletter!

Push and pull strength training routines revolve around performing all pushing exercises on one day and all pulling exercises on another. For example one day would be filled with push-ups, another day would be filled with pull-ups. A push pull workout routine can be very effective at building muscle and getting stronger for intermediate trainees. For those new to strength training, full body workouts are recommended to first be learned and mastered before graduating to more advanced training methods like split routines (push pull workouts, legs and shoulders, etc).

Full body workouts are the foundation of the Wild Free Organic 6 month workout routine, and if you intend on following this strength training routine, start with part 1 which is the one month starting phase and follow the natural progression from there.

WFO Workout Routines

Part 1 - Full Body Workouts

Part 2 - Push & Pull Workouts ✅

Part 3 - Leg Workouts

Part 4 - Arm Workouts

Part 5 - Calisthenics & Core Workouts

Full body workouts stimulate the full body all in one go, creating a powerful adaption stress response. Because of this, full body workouts form the foundation of any successful strength training and hypertrophy routine. Additionally, when life becomes hectic, full body routines offer a fall-back where workout frequency can be reduced but progress can still be made, albeit at a slower rate.

As great as full body workouts are, sometimes more volume, frequency, and intensity is needed to stimulate greater adaptations for specific body parts. When this is the situation, the best way to accomplish this for the upper body is with push and pull workouts.

The push/pull split is simple, you simply train all pushing movements in one workout, and all pulling movements in the other. Pushing movements use the chest, shoulders, and triceps, while pulling movements use the back, shoulders, and biceps. Push and pull workouts programmed around compound exercises create the greatest muscle growth stimulus, but the arms will be less stimulated than the torso. Isolation exercises added for the arms at the end of push/pull workouts helps to alleviate this imbalance, and incorporating a dedicated arm workout into a strength training routine is recommended for improving physique symmetry and strength balance. Arm workouts are discussed and incorporated into the routine during part 4, at this early stage of the progression they are not needed.

With this push pull strength training routine, legs are trained during full body workouts that happen twice a week.

Training Philosophy

If you are following a strength training routine, building muscle, increasing strength, and sculpting an aesthetic physique are likely your primary goals. When working out at a gym, the objective is to create a large adaptive stimulus in the desired parts of the body which can be successfully recovered from. The gym is a means to this end, nothing more. It is not a hangout spot, it is not a place to flex the ego. Workouts should be focused in their intention, and once completed, the focus shifts to other important wellness activities which aid in recovery and create lifestyle free of chronic stress. The less stress in daily life, the more stress can acutely apply to the body via strength training, and the greater the results will be.

Target Muscles

Main Muscles Recruiting during PUSH:

Chest

• Pectoralis Major

  • Sternal head

  • Clavicular head

Shoulders

• Anterior Deltoid

• Lateral Deltoid

Triceps Brachii

• Long head

• Medial head

• Lateral head

Main Muscles recruited during PULL:

Back

• Latissimus Dorsi

• Teres Minor

• Trapezius

• Rhomboids

Shoulders

• Posterior Deltoid

Biceps Brachii

• Short head

• Long head

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Main Movements

Main pushing movements for each muscle group:

Chest

• Push-Up

• Flat (bench) Press

• Incline Press

• Chest Fly

• Dips

Shoulders

• Handstand Push-Up

• Press

• Front Raises

• Upright Row

• Lateral Raise

Triceps

• Close-Grip Push-Up

• Close-Grip Flat Press

• Cable Push-Down

• Overhead Triceps Extension

• Skull Crusher

Main pulling movements for each muscle group:

Back

• Pull-Up

• Chin-Up

• Inverted Row

• Deadlift

• Lat Pulldown

• Bent Over Row

• Shrug

• Pullover

Shoulders

• Pull-Up

• Inverted Row

• Rear Delt Row

• Rear Delt Fly

Biceps

• Chin-Up

• Curl

• Preacher Curl

Note - Various implements can be used for the above exercises, such as the barbell, dumbbells, kettlebells, cables, machines, and more.

Push and pull workouts are the best way to build a larger, thicker, and stronger torso. An impressive upper body requires an impressive frame, and upper body compound exercises done correctly built the size and strength of frame needed to pack on serious muscle mass.

Push Workouts

The same exercises from the full body workouts of part 1 are used to create the base movements for the push and pull workouts of part 2. This exercise selection allows us to dynamically adjust the types of workouts scheduled every week to best stimulate the body while also keep progressive overload simple and allowing for routine flexibility in the face of occasional adverse circumstances.

Below are the two push workouts that will be incorporated into the weekly routine. Push workout A is more chest stimulating, and push workout C directs more attention to the shoulders and triceps.

Push Workout (A)

5x5 Incline Press

4x8 Dumbbell Incline Press

5x10 Pec Deck

Push Workout (C)

Dumbbell Front Raises 3x20

Bench Press 4x6

Kettlebell Press 3x10

Lateral Raises 3x15

Tricep Cable Extensions 3x10

What we’ll do with these workouts, the pull workouts, and the full body workouts is we’ll keep many of the same exercises but the rep ranges will be cycled. This stimulates new adaptations, creates accountability for exercise form across different weights, and will build the most aesthetic physique.

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Pull Workouts

Below are the two pull workouts that will be incorporated into the weekly routine. Pull workout B is more back stimulating, and pull workout D directs more attention to the rear deltoids and biceps.

Pull Workout (B)

5x5 Deadlifts

4x8 Behind-the-Neck Lat Pull Downs

5x10 Seated Cable Rows

Pull Workout (D)

One-Arm Lat Pulldowns 3x20

Barbell Rows 4x6

Chin-Ups 3x10

Facepulls 3x15

DB Curls 3x10

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Importance of Exercise Frequency

Frequency of muscle and nervous system is a very important factor as it determines the consistency of the adaptation stimulus.

If you follow a workout split where you only hit each muscle group (chest, back, legs, arms, shoulders) once per week, you can see how ineffective this is for stimulating constant muscle growth. Meanwhile the muscle group that is hit once per week is trained to absolute failure and beyond, causing greater muscle trauma which if improperly recovered from will lead to worsening outcomes.

Higher frequency strength training routines are better at stimulating strength and muscular adaptations, but with more frequent stimulus it is therefore even more important to reduce any unnecessary stressors that exists in life. Even though overall intensity workouts are lower as shown in the graphic above, adaptive stress from the workouts cumulatively is higher and more constant. It is for this reason that body-part split routines are attractive to many trainees, especially if they have a high stress lifestyle. It’s simply difficult to squat 3x a week if life outside the gym is chaotic and stressful.

Create a low stress environment and be diligent with recovery practices like heat therapy and overall progress made with a high frequency workout routine will be much greater and less volatile compared to less frequent higher intensity workout plans.

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WFO Workout Routine Month Two

Push and pull workouts are combined with full body workouts for the Wild Free Organic month 2 strength training routine. Each individual workout outlined among these articles is very adaptable and can be combined with each other in uniquely useful ways.

The following two week workout routine is repeated twice. There are workouts 4x per week, with rest days on Wednesday, Saturday, or Sunday.

Week 1

Monday - Full Body (A)

5x5 Squats

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Pull (D)

One-Arm Lat Pulldowns 3x20

Barbell Rows 4x6

Chin-Ups 3x10

Facepulls 3x15

DB Curls 3x10

Wednesday - Rest

Thursday - Push (A)

5x5 Incline Press

4x8 Dumbbell Incline Press

5x10 Pec Deck

Friday - Full Body (C)

5x5 Deadlifts

4x8 DB Press

5x10 Leg Press

3x30 Reverse Crunches

Saturday & Sunday - Rest

Week 2

Monday - Full Body (A)

5x5 Squats

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Tuesday - Push (C)

Dumbbell Front Raises 3x20

Bench Press 4x6

Kettlebell Press 3x10

Lateral Raises 3x15

Tricep Cable Extensions 3x10

Wednesday - Rest

Thursday - Pull (B)

5x5 Deadlifts

4x8 Behind-the-Neck Lat Pull Downs

5x10 Seated Cable Rows

Friday - Full Body (B)

5x5 Incline Press

4x8 Front Squats

5x10 Barbell Rows

3x20 Cable Woodchops

Saturday & Sunday - Rest

With this workout routine legs are trained 2x per week, chest 3x, back 3x, arms and shoulders regularly, and core 2x per week.

During the first month of full body workouts, the weight used for exercises was increased by 10% from start to finish. With month 2 the weights are still light and the emphasis is still on exercise form and muscle contractions. Use the same weight on exercises for week 1 of this month as week 4 of last month. On weeks 2, 3, and 4 increase the weight by 5%, for a total compounded weight increase of about 16%. Always round down weight increases, so for example if your percentage jump takes you from 165 to 173, load the bar with 170 lbs. Overall a couple pounds difference has a negligible impact if exercise form and maximum connectivity and contraction is the goal for each rep and set.

Note - Buy 2.5 lb change plates to make more precise weight jumps.

A routine that started with comically light weights at 40-50% of 1RM at the beginning of month 1 now uses weights by the end of month two 27.6% heavier. If you were squatting with 135 to start, now you’re squatting with 170 lbs with similar ease, form, and muscle activation. Congratulations, that’s a big achievement!

Full Body Workouts

Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!

Welcome to part 1 of the 5 part Wild Free Organic workout series. If you’re a beginner to intermediate lifter, treat the advice given in these five write-ups as gospel and fully believe that you can achieve any physical transformation you set your mind to with consistency and discipline. If you follow the full five month routine, you’ll be blown away by how far you progress physically and you’ll have developed the right mindset for future gains with few setbacks.

Have a vision and focus! Leaping from one direction to the next might feel stimulating and you’ll know a lot, but to use a metaphor, you’ll still be stuck in the valley amongst trees when instead if you had stayed relentlessly focused on the one uphill path ahead, you could be standing on the mountain with far-reaching and clear vision!

Who am I to talk? Well I was once you. I started working out at the age of 19 and for 10 years I learned everything there is to know while simultaneously learning nothing. I made incredible progress and incredible setbacks. Learn from my experience and avoid the hardships I progressed through due to my ignorance and lack of patience. Trust the process! Learn when to seize the moment and also learn when to throttle down. Do what is best for your long-term development, not your ego.

WFO Workout Routines

Part 1 - Full Body Workouts ✅

Part 2 - Push & Pull Workouts

Part 3 - Leg Workouts

Part 4 - Arm Workouts

Part 5 - Calisthenics & Core Workouts

If you want an exercise training program that enables you to make the progress you’ve been striving for without the setbacks, look no further. Clear your mind, go to the gym with a plan, don’t get distracted, and turn your vision into reality.

The following program is balanced in all respects that matter without adding complication and unneeded stress to the process. We’re not here to argue exercise theory, but rather put in the work and let the strength training show the results. With intelligent exercise selection, hard work, and consistency, there is no limit on the physical transformation you can achieve. Enough pep talk, lets go!

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Laying the Foundation

Arnold Schwarzenegger was a brick layer while he was training for his first Mr. Olympia. Arnold understood the importance of laying a strong foundation, and it was this wisdom that his built his body, fortune, and fame upon.

Just like Arnold, you need to lay a strong foundation for your physique transformation. Whether you’re starting this routine after just having finished another or after a period of detraining, we want to start off very slow. Use these full body workouts as a chance to lower your chronic stress level, rest the parasympathetic nervous system, and focus on learning how to recovery. Muscle grows when muscle protein synthesis is elevated greater than muscle degradation. Fat melts off when there is a calorie deficit and little stress. Recovery reduces both muscle degradation and lowers stress, and learning how to recover before starting a new training program in which intensity will ramp up over time will pay tremendous dividends. If stress is low and recovery is in balance, you can work out less and make more progress. More on recovery throughout the rest of the series, but to start read the articles below as many times as it takes to understand the importance of each and execute on them:

• Establish a productive morning routine.

• Address adrenal fatigue issues you might have.

• Develop a mindfulness routine, meditate everyday.

• Fix your sleep!

Skip this small time investment and you’ll end up wasting much much MUCH more time down the road.

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Full Body Workout Routine

Full body workouts are best programmed on a weekly time frame. Three full body workouts every week will sufficiently stimulate the body to adapt and become stronger, faster, and better conditioned.

Don’t worry, any muscle you’ve built won’t melt off while you take an easy month of lifting to build the foundation for your physical transformation. Repeat this weekly routine for 4 weeks in a row. As you progress through this workout series, you’ll learn how you can modify these workouts to best pursue your specific physique transformation goals, but we need to learn the basics first. Use this first month of lifting to reconfigure your lifestyle while still hitting the main compound lifts and stimulating your body from all angles.

Monday - Full Body (A)

5x5 Squats

4x8 Pull-Ups

5x10 Pec Deck

3x15 Hanging Leg Raises

Wednesday - Full Body (B)

5x5 Incline Press

4x8 Front Squats

5x10 Barbell Rows

3x20 Cable Woodchops

Friday - Full Body (C)

5x5 Deadlifts

4x8 DB Press

5x10 Leg Press

3x30 Reverse Crunches

If you want exercise 1RM percentages, do all exercises at 40% of your current 1RM. Don’t test your 1RM to determine what it is, use a little intuition and then shave off a bit to account for your ego. Got your numbers? Good, shave off some more to account for your ego again. If you don’t know what 1RM is, find weights that are so light they almost seem comical to use. Know this to be true, weight doesn’t matter! Watch any interview with an IFBB pro, they’ll say the same. Connectivity and how much tension you generate matters! Do this right or don’t do it at all.

Spend this first month really honing in on exercise form and technique. Contract every muscle fiber and connect to every nerve ending! Even with comically light weights, if you apply that intensity to your form and body awareness you’ll still leave the gym sweating. The less connected you are to your body the greater your likelihood of injury, and being injured sucks! Being injured is a huge setback and can cause long-term problems.

The order of importance for weight lifting for natural trainees is as follows:

A progressive overload increase of 10% is acceptable. Increase weight by 5% at week 3 and another 5% at the beginning of week 4. Since the weight for these exercises will be so light to begin with, you should be able to maintain the same form and connectivity for all the exercises even with the 10% bump in weight at the end of month 1. Congratulations, you just made the easiest 10% improvement of your lifting career!

We want to stack as many of those as possible together unbroken. In part two we add push and pull workouts to the routine and discuss some advanced recovery methods.

A Beginner’s Guide to Start Running

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Getting out the door is more than half the battle when it comes to starting to run. Irregular and demanding work schedules, kids, and other commitments make it difficult to commit consistent time to running. On top of that, we’ve lost count of the people who say they are frustrated, because they have constantly been disappointed with their lack of progress—running never seems to get any easier.

The key to overcoming all of these obstacles?

Facing them with a solid plan of attack!

Raceday! From experts to beginners, anyone can participate in a 5k and compete against themselves.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan ✅

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

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There are more training plans out there than we can count, but only a handful that truly seek to guide someone who has been inactive for months or years and wants to be able to run a 5k straight through. One of these is the “Couch to 5k” running plan (C25k), which has helped thousands go from a sedentary lifestyle to completing their first 5k. It provides a progression of walk-runs over nine weeks that builds up to 30 minutes of straight running. While C25k is a great program, and we love the functionality and ease of its app, there are a few critical ways in which the training program falls short:

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Weekly Strength & Mobility

Running is stressful on the body. Particularly when people are just getting started, they tend to not have the lower body strength needed for the demands of running, which makes them vulnerable to injuries like shin splints, achilles tendinitis, IT band syndrome and plantar fasciitis as a result. Staying injury free during the first few weeks of running is crucial.

Committing to 20-30 minutes of strength training 1-2x per week just as a start will do wonders to build strength and prevent injury. Further benefits of strength training include burning fat and building muscle. Improved body composition will help you run further and faster with less effort.

Incorporate strength training into your running routine to see the benefits!

For the aforementioned reasons, we include one strength/mobility session per week in the zero to 5k program below. This 7-minute strength workout is a great one and can be done at home with no equipment!

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Time, Not Distance

While the Couch to 5k plan lets the individual choose whether to run for time or distance. However, when running for distance, people often feel pressure to cover a certain distance in a certain time. For beginner runners in particular, this can lead to over-exertion and bad running from habits which can result in injury, less enjoyment, or both. Plus, having a reliable amount of time for a run session will make it easier to plan ahead and incorporate running into your schedule.

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12 Weeks for Gradual Progression

It takes time for both mind and body to adapt to running. While the Couch to 5k program says to repeat weeks if needed, it can be hard to alter a plan and can even feel like a “failure.” For that reason, we have extended the plan from nine weeks to twelve, giving runners a clean three months to prepare for their 5k. This slightly more conservative approach will decrease the chance of injury and allow for more enjoyment along the way.

There are still some weeks that might seem like a big jump, particularly the jump from wk10 to wk11, which removes walking breaks. The key on week 11 is to remember that you have built up the strength and endurance necessary to make this leap, especially since the overall volume decreases a bit. Focus on the decreased total workout time as opposed to the increase in continuous running—it’s more of a mental leap than a physical one, we promise!

Our “Make a Run For It” Beginner’s Training Plan integrates some of the great foundational aspects of C25k with the changes made above:

“Make a Run For It” Beginner’s Training Plan - Sarah Alexander

As you embark on the training program above, keep these five pro tips in mind to guide you through the peaks and valleys of running and empower you to run a 5k straight through:

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1) Plan Ahead

In terms of your macro schedule, plan your weeks in advance. Obviously things may change along the way, but having a blueprint for your week will help as you learn to integrate running into your life. It is best to space out runs with rest days in between, but what works for one person won’t work for another, so we leave the scheduling of sessions up to you. Consider M/W/F/Sa or T/Th/Sa/Su, but at the end of the day, commit to the schedule that best fits the demands of your life.

On the day to day, try to make running the first thing you do in the morning, before life has a chance to get in the way. Make running your you time. Setting the alarm 40 minutes earlier than normal might seem painful, but you can make things easier on yourself by setting out your gear and placing your shoes right next to the door the night before. Wake up, get up, and go.

“You are the master of your schedule, but no matter how well intentioned we are, something gets in the way! Give yourself the best chance of successfully completing each session by planning ahead.”

That said, some people are just not early birds. If you prefer to train after work, pack running clothes to change into right at the end of the day. Also consider setting a “workout meeting” on your calendar to hold you to your workouts. The most important thing is to be consistent from session to session and week to week.

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2) Bring an accountability partner (or many) on board

As you build the habit of running, you need to make the pain of skipping your run greater than the pain of doing it. Have somebody that trains with you, or who you tell about your training, so you can check in with them each session. Ideally, talk a friend or family member into starting the program with you so you’re both starting from the same level!

Have an accountability buddy, or run with a buddy!

In addition, consider joining a running club. Many companies, local running stores, and local communities have running clubs, which are great resources as you build your habit of running. While you have your accountability partner in place, the more people you surround yourself with who are doing the things you want to do, the better.

Not only can these resources serve as extra motivation to hit the pavement, but they can also help you become a better runner. Remember the golden rule of 5: you are the average of the five people you associate most with. So associate with faster, more experienced, healthy runners. Don’t have an in-person running community in your area? No stress, there are a lot of online running communities that can help as well. Before you know it, you will have built enough momentum that you might even become someone else’s accountability buddy!

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3) Warm up before, stretch after

Doing a dynamic warm-up can take less than 5 minutes and will help you feel better from your first minute of walking. It will also decrease your chance of injury. After your run is the time to do some light stretching. I always think of post-workout stretching to be like a glass of cool lemonade on a hot day—it’s a chance to not only restore my muscles, but also take some deep breaths and soak in the training session I just accomplished. Carving out a few extra minutes before and after each session can feel strange, but properly warming up and cooling down will without a doubt put you in a better place physically and mentally going into the next workout that week.   

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4) Keep a Running Journal

Journaling is a great way to embrace the opportunity for personal growth that comes with any running journey. Tracking your progress will also help you keep track of your progression and keep things in perspective when you’re having a hard time getting through a training week. On top of that, it’s a great way to notice how running is changing your life without having to try too hard—feeling less stressed or in a better mood? Finding changes in food cravings and appetite? Experiencing more confidence? Jot it down! It will be fun to look back on your observations at the end of the three months.

You can also use your log to track your eating if you are running for weight loss. Changing your diet will be a key component to shedding pounds in addition to increased physical activity. Keeping a log—either written or digital—will help you stick with new healthy snacks, take note of what’s working and what’s not, and monitor your energy intake/expenditure.

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5) Keep Running Fun!

When training for an event, you will inevitably face a time when you have to dig down deep to find motivation; there will be days when you don’t want to run. A good way to find that motivation on days when it’s lacking is by packing a fun outfit you’ve been wanting to wear, creating a new running playlist, or downloading that interesting new podcast you’ve been wanting to listen to!

A couple great playlists to check out on Spotify are 170-190 BPM: Hip Hop Playlist and 170-190 Rock Playlist. Not only do these playlists include some great tunes, but they all have tempos that you can run to in order to practice good cadence (strive to hold ~180 strides per minute to reduce chances of injury and improve running economy).

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Thirty Minutes and an Open Door are all it takes

As you integrate activity back into your life and embark on your running journey, keep these tips in mind, and let us know how they are working for you! Stay focused on your end goal but remember to have fun with your training and enjoy the process, as well. What’s important in this journey is that you finish what you started—that in itself is a huge accomplishment, and you will make lasting memories and change your life in the process.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

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Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Yoga will transform your life

Article by Jason Brown - Updated November 2021. Join the Wild Free Organic email newsletter!

We all recognize that in order to condition our bodies and improve our fitness, we need to take up some sort of physical exercise. However, it is often missed that the same concept applies to our mind, and that in order to condition our thoughts, emotions, and internal experiences, we need to take up some form of inner exercise.

When I first heard of yoga, my initial impression was that it just involved middle-aged moms doing aerobics on a mat in an unnecessarily hot room. Luckily, my open-mindedness and curiosity prevailed, and I eventually discovered the many different dimensions of yoga.

On the surface, yoga may seem like an alternative version of exercising for people who prefer to stay out of the weight room, but upon closer examination, you might find that there’s more going on under the hood. While yoga certainly does provide a number of physical benefits including flexibility, core strength, and posture, keep reading to learn how yoga can transform your life beyond the physical benefits.

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Practice Mindfulness with Yoga

It is so easy to get distracted by the hundreds of stimuli that fight for our attention every single minute of the day. Whether it’s our thoughts or the physical things around us, these distractions can make it seem like your default state of mind is to bounce around from one thought to the next. It really takes a deliberate effort to be present with the moment and aware of what is right in front of us.

Most who first start practicing yoga will find themselves impatiently thinking of other things, such as wondering how much time is left until the end of the class. The more you practice, the more you learn to let go and not worry about the time, instead focusing on the movements. The reward is much greater. With the uniquely challenging activities found in yoga, to master and perfect the poses you will eventually be required to completely clear your mind. Once you start to practice losing yourself in the flow you will start to notice that you legitimately feel different when I walking out of each class.

With my personal yoga practice, I eventually realized that the potential to lose myself in the moment existed with every activity that I encountered in my day. This skill can be learned by anyone. Use yoga as a way to practice mindfulness and apply that to your daily routine in a way that resets and reorients your perspective.

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Relieve Stress with Yoga

His holiness the Dalai Lama

A mantra you might learn in your yoga practice is “let go of the things that no longer serve you.”

We hold onto so much weight, from our past experiences to little day to day stresses, and it doesn’t take a genius to realize that reliving or over-analyzing our grievances serves very little purpose.

Of course it's possible to learn from reflecting on our mistakes, but reflecting on a mistake 50 times does not teach you any lessons that can't be learned from reflecting on it once.

Yoga practice strengthens and develops the mind so it’s no longer a battle to calm your thoughts, allowing clarity of mind to develop. Just like a storm at sea, when the storm abates you can now see to the horizon.

“Let go of the things that no longer serve you”

By thinking, reciting, or chanting this phrase in or outside of your yoga or meditation practice, you can learn to actively let go of thoughts and outdated beliefs that add no value to your life. Release yourself from the bounds of your Not-Self. Once these steps are taken and mental solitude is established, be amazed by how much less stressed you are day to day.

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Learn Patience with Yoga

Ever been waiting in line and looked around to see that literally every other person in line has their head down looking at their phone? In truth, this probably occurs to you everyday! Generally speaking, most people lack the patience or ability to wait for something without distracting themselves with their phones. Yoga has the ability to teach patience, both with your mind and body. From the moment we wake up until the second we go to sleep, we are faced with thousands of opportunities to escape our own thoughts through technology, socializing, entertainment, or some form of consumption. Use the opportunity yoga provides to develop a new relationship with your thoughts so you can be both productive as well as mindful during the little down times of the day. You might find that those moments to yourself are sometimes the most enjoyable parts of your day.

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Develop Discipline with Yoga

Motivation and inspiration cannot solely be relied on to produce results in life. While it is certainly helpful to have ambition and drive, the main trait that you can rely on to make progress and achieve your goals is discipline. Inspiration and motivation are emotions. Emotions come and go, they are flux states that are dictated in large part by environmental factors.

Discipline on the other hand is a routine habit that you develop to work towards your vision no matter what mood, emotion, or feeling you’re currently experiencing. With discipline, you learn to experience emotion differently, let them wash over you and you recognize them, but stay distant and in control unless you decide to engage. Being emotional isn’t a problem, it is what makes us human, but emotions can also change your focus and disrupt your mindfulness.

If you have problems fostering discipline in your life, make a positive step forward by committing to something long term. Yoga is a great avenue for this, and over time you will learn that cultivated discipline throughout all aspects of your life can work miracles and enable you to achieve more than you ever thought before.

If you have trouble with discipline, start with your health. Wellness is a foundational element required to enjoy a blissful existence, and developing discipline by taking care of yourself and exercising your mind is a great place to start. Yoga is the scientific practice developed to cultivate this very thing.

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Enhance Focus with Yoga

Multitasking is something that has come to be celebrated as a strength and a sought after skill. What a lot of people fail to realize is that, as cool and useful as multitasking seems on the surface, the potential for productivity is far higher when we focus and concentrate our efforts on one task at a time, entering into a flow state.

Being in the flow is a mental state when everything seems to come intuitively and naturally, no matter how difficult the objective. The best athletes are celebrated for their ability to enter into flow states at those critical buzzer-beater moments.

The human brain is incapable of competently accomplishing two tasks simultaneously, and in order to be fully present and engaged in a conversation, we have to mindedly focus our efforts on the people we’re interacting with.

Learning how to focus will greatly benefit your life across the board, from work to social interactions. Without practice though it isn’t easy focusing on one thing. Being hyper focused can actually be very challenging if you don’t practice the skill, especially if you consider all the distractions of modern life.

Yoga is excellent for teaching focus as it challenges you to focus your attention on a single exercise, or breathing style, mantra, or awareness at a time. Yoga elevates your consciousness to new bounds, and the exercises in yoga often push you outside of your comfort zone to the point that you really have no choice but to cut the noise if you want to execute the pose properly.

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Ready? Take Your First Shavasana

Taking one yoga class is not going to immediately thrust you into spiritual enlightenment, but if you develop a deliberate and intentional practice, you will discover serious life benefits from yoga over time. You might even look back to that first class as the genesis moment that helped you create a new lifestyle, a new mindset, and…a new you.

A healthy mind has the potential to bring a little more calmness to your life and can do wonders for your relationships with other people. If you’re thinking about trying out a yoga class, most studios offer a 1 or 2-week free trial so you can get a sense first hand of what a yoga is like. There are so many different types of yoga so it can also be difficult to choose where to begin. For most beginners, a restorative flow is best.

Most practices include both physical and mental elements, but if you really want to hone in on the inner work and mindfulness part of yoga, I recommend seeking out a Kundalini Yoga class in your area as a good place to get started.

Incorporate Strength Training into a Running Routine

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Strength and power are not usually associated with running, yet, these physical qualities are fundamental to running performance and injury prevention. Strength exercises can vary largely in difficulty, technique and weight added. Resistance training has a wide range, from body weight exercises such as push-ups to barbell exercises such as the bench press, and even to exciting functional movements such as sandbag carries.

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine ✅

3. Preparing for your First 5K

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

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Why Add Strength Training to a Running Routine?

Strength and power are important to prevent injury and maximize performance for runners, and the answer lies in the physics of running. It revolves around something called “ground reaction forces”. To put it simply, these are the forces that the foot puts on the ground when landing. In return, the forces from the ground are returned to the foot. It has been shown that when the foot strikes the ground, up to 3 times body weight forces are exerted on the leg and foot hitting the ground (1)! Therefore, strong leg muscles are better able to withstand that amount of repetitive force making the runner less likely to get injured.  Also, the more force a runner can place on the ground, the faster they will run (2). So if that has you confused, don’t worry. After you perform the following exercises you will see first-hand how strength training can help.

It is recommended to do these exercises after a run or on a separate, non-running day. Incorporate them into your morning routine. Resistance training, although very beneficial, will tire the muscles used for running. Running with fatigued muscles can change ones running form and increase the risk of injury (3, 4). For advanced trainees, it is important to have a day or two dedicated to weight training per week. This can be after an easy jog instead of a run. A lifting session is not meant to be done on ones dedicated rest day.

Below is an example of what to add in after a run. Paired with a 5k running plan and proper diet and your results will be striking. Many of the basics (the push-up) are explained in a way to make them easier to perform and better understood how to progress. There are also new movements most runners have never performed before.

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Beginner Strength Training for Runners

Whether you are an elite marathoner or just got of the couch for the first time in 5 years, the following exercise are an essential starting point for your exploration into strength training.

2x a week perform the following circuit. Focus on proper form, consistent breathing, and don’t rush through the exercises.

• Squats 3 x 10-20

• Push-ups 3 x 0-20

• Lunges 3 x 10-20

Note - sets x reps (i.e. 3 x 10 is three sets of ten repetitions)

Exercise: Body Weight Squat

To perform this exercise for the first time it is often helpful to have a chair behind you as you sit back. The movement should mimic sitting into a chair, using your legs to control the motion on the way down. Once your behind touches the chair, stand back up using just the strength of your legs. Squats strengthen the large muscles in the legs that are responsible for generating power. Try starting with 3 sets of 20 repetitions with about 30 seconds rest between sets.

Exercise: The Push-Up

Don’t start thinking this deadly gym class favorite has come back to haunt your dreams. No need for struggling to hold a proper form or suffering with your knees on the hard ground. We are going to make it easier and hopefully more fun by using the negative push-up. First, start at the top of the position and lower slowly to the ground. Then to get back to the starting position, role up using your legs and abs. The purpose of negative push-ups is to maintain the form while on the eccentric (downwards) part of the movement. You will be able to take on regular push-ups after being able to do several of these. Begin with 2 sets of as many repetitions until fatigue, and as you build strength in your arms, shoulders, and chest, you can add more sets and reps.

Exercise: Lunges

Along with the squat, this leg exercise is great for runners. It will build power in the legs and can be altered to make it more difficult as you progress. The movement of the lunge is done by stepping out with one leg and letting the other knee gently move toward the ground. The “stepped out” foot is then brought back to place the feet together. When done properly this movement should not put stress on the knees or ankles. When you can do 20-30 consecutive lunges, then a jumping lunge can be integrated into the routine. Adding a jump in the movement will further develop the explosive leg muscles used in running.

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Intermediate Strength Training for Runners

Once you have mastered the basics for your chest and legs, the following exercises will further challenge your strength and power systems, especially those of the back and core, pushing your running PR’s lower.

Combined with the above beginner routine, 1x a week perform the following circuit. Focus on stability through the midsection throughout all the movements.

• Australian Pull-Ups 3 x 10-20

• Hollow Body Holds 3 x 10-30 secs

• Burpees 3 x 10-50

Exercise: Pull-ups/Australian Pull-up

Another body weight classic is the pull-up. No need to fear if you are not quite ready for a full on pull-up. There are many other variations that work the same muscles and movement patterns. In order to bust out perfect chest to bar reps, your whole upper body must be able to generate coordinated force. Progressing through exercises ensures this is an easily accomplished goal, only requiring hard work and commitment.

The Australian Pull-Up can be used if you are new to upper body pulling movements such as the pull-up but you are not strong enough to do a pull-up. After progressing to 10-15 repetitions continuously with good form, your arms will be ready for any hill out there!

Exercise: Hollow Body Hold

Gymnasts and divers are very familiar with the pleasant burn from this abdominal strengthening movement the Hollow Body Hold. This involves lying on your back with the hands and feet off the ground about 8-12 inches. Not to bad right? Just wait. To make it harder, contract and stabilize your core, starting to rock back and forth like a see-saw on your whole back without bending in the waist or letting the feet/hand touch the ground. This movement takes time to learn but the effort is worth the results, namely a stronger, more defined midsection!

Exercise: Burpees

Simple yet effective, burpees can be done anywhere or everywhere. Start in the push-up position and lower to the ground. Push to the starting position, and then jump the feet to the hands in one fluent motion. Now stand up and finish but jumping in the air with the hands over the head. After landing, place the hands on the floor and step the legs back. Now repeat that!

Not only can these be used to improve fitness but also to measure it. For women, doing 40-50 in a 3 minute period indicates that you are fitter than average (5). This movement may involve a small learning curve, but there are many ways to make this movement easier and manageable for just about anyone.

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Advanced Strength Training for Runners

Kettlebell training and running go hand in hand!

Once you’ve progressed through the basic and intermediate routines, you can start to experiment with more complex strength training movements.

Do not rush learning and mastering the basics! Basic strength exercises can be scaled and modified for a long time, really it is a life long learning process.

Combine the below routine with the beginner routine (1x a week) and the intermediate routine (1x a week). Perform the following exercises to completion one after the other, focusing on building full body power and explosiveness.

• Power Cleans 3 x 5

• Head Bangers 3 x 8

• Single Arm Dumbbell Snatch 3x15

Exercise: Power Cleans

Rarely are runners ever introduced the explosive, whole body movement known as the Power Clean. As far as strength, power, and muscle development goes, power cleans checks all the boxes. Like most barbell lifts it is best to learn the movement from an experienced lifter. Hire a coach so you can learn how to perform the movement correctly, effectively, and safely. It is recommended to start very light, starting with 3 sets of 5 reps. The time invested into this movement will pay dividends on the race course. Especially for a strong finish. 

Exercise: Head Bangers

Head Bangers are a modification of the infamous pull-up. Start with pulling up on a bar to place your chin over it. Then push your body away from the bar as far as possible followed by quickly pulling yourself back to the bar. This should all be done without letting your chin fall below the bar. 

There are many variations to this motion including changing the grip on the bar or leg position. When first starting this movement, aim for 3 sets of 8, and following the principle of progressive overload, add a few more reps each week.

Exercise: Single Arm Dumbbell Snatch

Coordination, speed, and strength are what you will develop with the Single Arm Dumbbell Snatch, and it’s imperative you perform this movement safely. Single arm dumbbell snatch 

This lift can be done with lighter weights at first and increased after gaining experience and proper patterning.

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Become a Multi-Disciplinary Athlete

Whether you’re new to running or an advanced trainee, you’ll benefit from incorporating proper resistance training into your wellness routine.

Strength Training builds muscle, burns body fat, ramps up your metabolism, and strengthens your skeleton, tendons/ligaments, and fascia.

Strength training the right amount will make you a better runner, and a healthier person.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

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References:

1. Cavanagh, P. R. & Lafortune, M. A. Ground reaction forces in distance running. J. Biomech. 13, 397–406 (1980).

2. Nagahara, R., Mizutani, M., Matsuo, A., Kanehisa, H. & Fukunaga, T. Association of Sprint Performance With Ground Reaction Forces During Acceleration and Maximal Speed Phases in a Single Sprint. J. Appl. Biomech. 34, 104–110 (2019).

3. Gerlach, K. E. et al. Kinetic changes with fatigue and relationship to injury in female runners. Med. Sci. Sports Exerc. 37, 657–663 (2005).

4. Christina, K. A., White, S. C. & Gilchrist, L. A. Effect of localized muscle fatigue on vertical ground reaction forces and ankle joint motion during running. Hum. Mov. Sci. 20, 257–276 (2001).

5. BMI, Endurance-strength Abilities, Female Students, Health-related Fitness. Int. J. Sports Sci. 9 (2013).

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Carter Denne

Carter Denne is a physician with a Masters Degree in health science. With a strong background in athletics and sports science, Carter applies his health and wellness knowledge in his career and through educating others.

You can follow and connect with Carter through his Instagram @carterdenne.

Preparing for your First 5k

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I’ll never forget my first running race.

Lining up at the start line, I was admittedly under-prepared, had no idea what to expect, and could feel my heart pounding out of my chest. Of course, once the gun went off, it continued to beat out of my chest for the 3.1 miles that followed—but for a different reason! The exhilaration that came from confidently completing an event that previously scared me was a formative experience, and the strength of spirit running has given me has certainly made me a better person and athlete.

As fantastic as my first running race was, it would have been much more enjoyable with proper guidance and knowledge leading up to the event. With that in mind, in this post, we lay out the top reasons to sign up for a 5k race as well as the essentials of preparation so you are ready to put your best foot forward on race day!

- Sarah

Wild Free Organic Running Series:

1. Beginners Running Guide - 3 Month Plan

2. Incorporate Strength Training into your Running Routine

3. Preparing for your First 5K ✅

4. Final Preparations and 5K Race Day

From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!

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Why Sign up for a 5k Race?

If you’ve been wanting to be more active and are looking for a goal to motivate you to get started, a 5k running race is a great event to consider. It’s challenging, but relatively short at 3.1 miles, increases your fitness across multiple disciplines such as cardiovascular, strength, and flexibility, and it’s fun! Of course, it can be nerve-wrecking to sign up for an athletic competition, especially if you’re worried that you will be “too slow to run a race” or that you might come in last, but there is little to feat. Fitness is a personal journey, and any progress forward is to be celebrated. Five kilometers—or 3.1 miles—is an excellent distance to start with, because it’s achievable for first-time and seasoned runners alike. Humans are natural born runners, and the joy of running races is that most competitors, regardless of their speed, are out there for the same reason: working towards a goal and striving to be a little better than they were yesterday!

Signing up for a 5k can be the perfect way to set new fitness goals. The difference between exercising in general and training for an event is that with training every workout becomes purposeful. Most find training more motivating, more enjoyable, and results in better progress, as you’re less likely to skip a session with a target ahead of you. Beyond fitness, facing a fear or challenge like a running race can provide confidence that extends to many facets of life beyond running. Crossing the finish line of your first race will be something you will always remember. On top of that, preparing for and racing in a 5k can be a fabulous way to connect with a new community of positive, motivated people working towards a similar goal. And many races benefit local or national charities, making participation in one a great way to give back.

Depending on your current level of fitness, it’s good to give yourself six to eight weeks to prepare for an event. There are many great resources to find an event near you at the right time, I recommend:

• Race-Find

• Active’s Race Directory

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Gear Up

Proper gear is essential for injury prevention, faster progress, and it can also be motivating!

One of the joys of running as compared to other sports is that it doesn’t require much gear to get started: all you need is a properly fitted pair of shoes, a suitable sports bra (for women) and comfortable sportswear that allows you to move and makes you feel good. It’s also helpful, but not absolutely necessary, to invest in a sports watch. Make sure you do take the time to visit a local running store to know that you are in the right set of shoes for your feet. Particularly if you’re looking to shed a few pounds, the extra weight and pressure on your joints can make you vulnerable to injuries, so it’s critical to be in shoes that provide the right support based on your running gait, foot, and body type.

Regardless of weight, some might need shoes with extra cushioning, while others may need extra arch support. Taking the time to find a shoe that feels comfortable and provides appropriate foot support will save you time and agony down the line.

Note - If you are overweight or obese, please start slowly with running, and focus on a healthy diet/lifestyle for weight loss! What’s it worth getting into shape if you hurt yourself in the process. Take the time to do it safely and correctly.

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The Biggest Changes Start with the Smallest of Steps

You have registered for your goal race and have all the right apparel for training. You’re next step? Get training!

While it is great to leverage the motivation that comes from a new goal, trying to do too much too soon can lead to injury and burnout. With running, consistency and frequency are the keys to progression, whether you’re a beginner or have been racing for years. So consider selecting and following a training plan to prepare for your goal race.

There are many great training programs available online to get you started. When selecting a plan, it is understandable to try to take on a routine that you want to be able to handle. But one lesson life will teach you is that you have to start from where you are, rather than where you want to be. The key is selecting one that fits your schedule and current ability, so you will stick to it.

If you’ve been inactive for a few months or longer, begin by walking on the treadmill, road, or trails to get your body used to activity. Give yourself a manageable progression of walk time before switching to a run-walk strategy like this six-week beginner 5k training plan, which includes three runs per week. Eventually, you will build up to being able to run your workouts straight through and start increasing weekly volume! If you’re already there, consider a program like this intermediate 5k training schedule, which includes an additional run every week as well as an optional cross-training day to continue building your fitness while mixing it up and avoiding the impact of running.

As you get into training, it’s not uncommon for the little voice in your head to tell you from time to time all the reasons why you will fail or should skip a day. Adopt a positive mantra that will help re-focus you; it can be as simple as “no excuses” or “I can do it!” I think about how I want to feel on the start line, knowing that I did everything I could to run my best race. “Your race is in your hands” is all it takes to get me out the door!

That said, life happens. If you only have time to run for half the time scheduled, do that half! If you have to miss a session, don’t try to scramble things around. Just pick back up with your schedule and re-commit to executing each future session. If you are not able to keep up with the program, repeat the earlier, easier sessions and gradually increase the time on your feet, or consider adopting a lower level plan so that you can consistently complete each session.

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Prioritize Proper Running Form to Build a Strong Foundation

As you embark on your run training program, remember that running is about more than just going from point A to B. Practicing proper running form will help you progress more quickly and, ultimately, perform better.

One key component of run form is posture. For running, good posture means the following:

• Running with your head tall (like there is a string pulling you up from the back of your head)

• Shoulders level but relaxed

• Back long, not hunched forward, will help you breath and move better

• Your arms should swing naturally back and forth, driving with your elbows (think about trying to shine a light out behind you from your elbows)

• Keep your hands relaxed

Everyone will have different cues that help them: some need to think about keeping their shoulders back and relaxed, while others need to be mindful of rounding their shoulders too far forward; some need to remember to maintain forward lean, while others may lean too far forward from their waist and need to think about standing taller. Running with others or getting a friend to video you running can be a great way to gather feedback and make the adjustments important for you!

The other major aspect of run form is foot strike, which is the way that your foot hits the pavement. Some people land on their heel (“heel-strikers”), others on the middle of their feet (“midfoot-strikers”), and still others on their toes or forefoot (“forefoot-strikers”), and there isn’t necessarily a “correct” or “incorrect” foot strike.

However, landing on your toes, while great in a sprint finish, can be fatiguing and make your calves tight over time; and heel-striking can indicate that you are over-striding (taking steps longer than they need to be), which wastes energy and can lead to injury.

While foot strike is individual, most experts agree that you should aim to land with your foot directly underneath you and roll through the forefoot as you toe off the ground with as short as possible ground contact time. This would be classified as a mid-foot running gait.

Running this way will provide better efficiency, meaning that you can run the same speed with less effort, and help you avoid unwanted injuries. As with posture, video can be a helpful tool to determine your foot strike. You can also look at your running shoes for hints about where you are striking the ground based on wear patterns.

Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.

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Fuel Up - Proper Nutrition for Proper Results

Running can be a great way to shed unwanted weight. In fact, few other activities burn more calories per minute than running! But achieving your weight loss or fitness goal requires proper nutrition, fueling your body with high quality foods day-in and day-out. This means not over-eating—just because you’ve increased your activity, doesn’t mean it’s time to go crazy with the carbs! At the same time, it also means not skipping meals or forgetting to eat/drink enough to exercise at your best. Skipping meals can actually lead to weight gain due to behavioral factors and will detract from your performance in your next workout. Be mindful of your diet and pay attention to how eating well improves your performance. Foods like pasture raised eggs that blend healthy fats with protein will also help you sustain your performance over time. After your runs have some dairy or plant protein to aid in recovery and strengthen your muscles.

In conjunction with your training, considering eating smaller, more frequent meals that are well-balanced, with plenty of fruits, vegetables, lean protein, and healthy fats. While everyone is different, typically a good starting point for most people is to eat 50-60% or your calories from complex, unprocessed carbohydrates, 20-25% from protein, and 20-25% from healthy fats while limiting processed food and added sugars (sugar from fruits and veggies is okay!).

Just like your run training, your dietary changes must start with where you are. Instead of making drastic changes than can result in more frequent “cheat days” or “cheat meals,” create an eating schedule that you can consistently maintain. Keeping a log of what you consume and how many calories you are burning each day can give you a better perspective of your energy intake and expenditure. MyFitnessPal is one of the many great online tools to help you do this. Runners come in all shapes and sizes, but as you develop lean muscle mass and eliminate extra pounds, you’ll find that you are able to run faster and further with less effort. And these athletic benefits will translate over to all other parts of your life! Sounds pretty great huh?

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What’s Stopping You?

Whether you are signing up for your first 5k in an effort to lose weight and get active or you are trying to reach a new level of performance, there will always be naysayers. Rather than worrying about what others think or say, focus on the process you’ve set in place and remind yourself of how hard you’re working. They are likely jealous or insecure and are missing out on all the mental and physical benefits of running that you are reaping. Simply by putting yourself out there and committing to the process of preparing for that 5k race, you are an inspiration and are on the way to discovering a better you! So what are you waiting for? Let’s get running!

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Sarah Alexander

Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.

To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.

Cannabis Yoga

Article by Stefan Burns - Updated March 2022. Join the Wild Free Organic email newsletter!

Pairing the consumption of cannabis and movement together has been practiced for thousands of years. Movement and cannabis are synergistic to each other, and together can create a powerful experience which draws awareness to the present moment and elevates consciousness.

What makes yoga and cannabis such a powerful experience physically, emotionally, and spiritually, is the endocannabinoid system. Running parallel to your nerves, sending signals from the body back to the brain, the opposite of normal. Both yoga and cannabis activate the endocannabinoid system, creating transformative experiences when used together.

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What is Yoga?

It's hard to describe yoga. In the western world, yoga is mostly thought of as a fitness modality, and treated as such.

Yoga is more than just a type of fitness, it is an eight limb path developed to be a guide for how to live a meaningful and purposeful life. Yoga will transform your life. Yoga is challenging yet easy, peaceful but also uncomfortable. The practice of yoga calms the mind but also poses challenging spiritual questions. Yoga is the ultimate tool for inward reflection and self-realization. Think of yoga as the equivalent of a cat discovering it is the cat on the other side of the mirror.

In terms of the physical, yoga is the best way I’ve learned to communicate with my body.

Yoga enables you to feel more than just musculature but also my connective tissues, fascia, joints, ligaments, and the skeletal system. Due to the way the brain and nervous system works, it is inherently difficult to feel and communicate with these deeper levels of your body because it can be dangerous. The improper application of stress on small areas can cause damage, and for this reason the connection between body and mind is initially dulled as a preventive safety measure.

Through the interactions of the endocannabinoid system, both yoga and cannabis increase the ability for the mind to connect with smaller and smaller sections of the body, and the practice of yoga is a way to responsibly learn these new feeling connections.

To understand how this works you must first learn and understand the endocannabinoid system.

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Connect to your Body with Cannabinoids

The endocannabinoid system is a biological system composed of cannabinoid receptors that runs parallel to the central and peripheral nervous system. Endocannabinoids are lipid-based retrograde neurotransmitters produced by the body which bind to cannabinoid receptors.

Fury Edge vaporizer by Healthy Rips. Vaporization of cannabis flower or consumption are the healthiest ways to consume cannabis.

The endocannabinoid system helps the body connect to the brain (1). This natural cannabinoid system is activated when cannabinoids are created or consumed, sending retrograde signals back to the brain along the nervous system using cannabinoid receptors (2).

To the uninitiated, this is very powerful because typically it is the brain which is sending out signals to the body to control bodily functions, motor patterns and more. Retrograde signaling provides feedback and enhanced connectivity from the body to the brain.

How you consume cannabis, and the quality of the flower used are very important for ensuring you create an experience which elevates your consciousness, and not intoxicates it.

Breathing exercises stimulate the endocannabinoid system, as does the consumption of cannabis. The practice of yoga is very breath focused, so when breath work and exogenous cannabis are combined together into one experience, the endocannabinoid system is highly stimulated, pushing tons of feedback from the central and peripheral nervous system to the brain.

Because the endocannabinoid system is closed related to breathing, it is involved in the many functions throughout the body. These include:

• Motor learning

• Appetite

• Pain-sensation

• Mood

• Memory

• Cognition, cognitive development

• Fertility

• Physical performance

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My Cannabis Yoga Experience

When I first tried yoga in the past sober, it was fun, but not a revolutionary experience. I definitely was not convinced of the benefits of yoga. It struck me as being a subpar workout.

Back then, my head was a storm, pulling my attention away from what is really important in yoga, which is syncing the breath to the flow of the body; clearing the mind, and being present. With more classes eventually I would have made the connection, but I didn’t take more classes because at the time the experience wasn’t anything special.

Cannabis yoga is best practiced with a trained professional

A couple years later at the invitation of a friend, I participated in a cannabis yoga class. I was newly experimenting with cannabis, so I found the concept interesting and thought why not.

After vaporizing a small bowl of cannabis sativa, we started the Yin Yoga class, and immediately I began making the connections between movement, breath, and the benefit of calming the mind. That first cannabis Yin Yoga class was an evolutionary experience, and really was the catalyst for my journey of spiritual development.

Now that I have had the initial “wow” experience, I don’t need cannabis in order to enjoy the incredible benefits of yoga. At the time though, cannabis helped me to cut down on the high frequency noise constantly humming through my head, enabling me to focus and experience a clarity of mind unlike ever before.

My first cannabis yoga class was an incredibly enlightening experience. Cannabis elevates consciousness, and the clarity of mind and connection to body that I experience every time I practice cannabis yoga helps to ground me in the present moment, relieve stress, wipe clean my anxiety, and fosters a deep sense of peace.

Due to the retrograde nervous system actions of yoga and cannabis, and the mental and physical awareness that brings, cannabis yoga can be a tremendously powerful experience for many people, and something few people in western society have experienced. Our modern world is endlessly distracting and creates a barrier between behavioral consciousness and elevated consciousness, and cannabis yoga under the guidance of a professional yogi can shift your consciousness out of a distracted information-rich environment.

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Experience Yourself

If you wish to experience cannabis yoga yourself, follow the guide below:

1. Create your environment: Find a quiet secluded place free of distractions. Silence or turn off your electronics. Set aside one hour for yourself to intuitively feel and discover your body as never experienced before. A yoga music playlist, quiet in the background and without ads, can help create the mood for self exploration. Otherwise the sounds of your environment are also ripe for conscious exploration.

2. Consume some cannabis: If using a mild edible, consume it 1 hour before the cannabis yoga session. If inhaling cannabis, do that a few minutes before, breathing deeply to ensure zero irritation to the lungs. Use a 50/50 mix of THC dominant cannabis flower and CBD dominant cannabis flower for a more well-rounded, paranoia free experience

3. Begin by Breathing: sitting cross-legged or in lotus posture, spine upright and head forward, begin taking slow deep breaths and find your natural rhythm. Expect your breath to change throughout the course of this yoga session, follow your instincts and don’t overthink.

4. Begin Moving: self expression through movement. Start with small movements. You can begin with your head, circling it and looking side to side to release built-up tension. Explore your shoulders, shrug them up and down, roll them, forward and back. Twist, bend, splay open! No matter your shape or body type, let go of your preconceptions and you’ll be amazed as your body begins move where it needs and wants too. Like a leaf floating down a river, follow the current and enter into a flow state of pure intuition and expression.

5. Meditate: when movement comes to an end, either because you’re tired or because it is time to recover, resume your starting seated posture or enter shavasana and return to slow deep breaths. Movement can be incredibly healing because it breaks up stiff tissues and improves circulation throughout the body. This can create a cellular mess that needs to be cleaned up by the immune system, kidneys, and liver. Practicing meditation for 10 - 20 minutes at the end of cannabis yoga starts the recovery process, lets you enjoy the bliss of the moment, and gives you time to understand the experience you went through.

If you want a more structured movement plan, then follow the simple beginners flow below:

• Lotus Pose - Starting position

• Table Pose - Engage your body

• Cat Cow Pose - Loosen up the back

• Child’s Pose - Open the Hips

• Pigeon Pose - Feel Your Legs

• Rabbit Pose - Contract Your Spine

• Cobra Pose - Stretch Your Spine

Please share your cannabis yoga experience, or any you have had before in the comments below.

Updated October 2020

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References:

1. Pacher P, Bátkai S, Kunos G. The endocannabinoid system as an emerging target of pharmacotherapy. Pharmacol Rev. 2006;58(3):389-462.

2. Russo S, De Azevedo WF. Advances in the understanding of the cannabinoid receptor 1 - focusing on the inverse agonists interactions. Curr Med Chem. 2019;26(10):1908-1919.

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Stefan Burns

“My wellness journey has evolved many times, and throughout this process there have been constants I’ve deeply realized. These truths form the foundation of a healthy and balanced lifestyle which anyone can build on. It’s through Wild Free Organic that myself and others share the wellness practices we’ve learned through our experience and backed up by science. Thank you for being here, and bless you.”

🙏 Namaste

30 day Arm growth experiment

Article by Stefan Burns - Updated June 2022. Join the Wild Free Organic email newsletter!

I performed a 30-day experiment to grow my arms and forearms because even though I had been training my arms with compounds for years and increasingly directly with bodybuilding techniques, my upper arms and forearms were still sitting at just 15" and 12.25" respectively, and decided I wanted to grow them both to the next level.

The premise was simple:

Build as much size as possible in one month while simultaneously improving the symmetry between my biceps, triceps, and forearms

To do that I dramatically increased my arm training frequency, changed my exercise selection, altered my diet, and focused on recovery.

Background - Having a 77.5" wingspan at a height of 72.5", I have found it difficult to increase the size of my arms. Strength was never a limiting factor except in tricep-heavy pressing movements. I've been able to row and pull-up as much as my back can handle, and grip (mixed) more than my deadlift, but I always have had issues adding arm mass. I've tried blood flow restriction training (BFRT), the "chin-ups & compounds = big arms" approach, a dedicated arm day, everything that is typically recommended. I saw limited progress from each of those methods, but my arm size never increased dramatically like promised.

With the experiment, I started a lean bulk a few days prior and I made my arms a major focus. Every day for a month, I did five weekday morning workouts exclusively targeting the arms. Other weekly regular workouts also included direct arm training scattered between two bodybuilding workouts, four weekday full body workouts, and a Saturday strongman workout. The full workout protocol is below.

30-Day Before and After Results

Arm Measurements - Day 1 vs Day 30. Pictures Taken Flexed but Unpumped

In the span of 30 days my left and right arms increased from 15 1/8" to 15 1/2", an increase of 3/8"! To gain that much size naturally in a month is phenomenal. Additionally, I started to do a lot more direct forearm work, increasing in size my left and right forearms from 12 1/4" to 12 3/4", a whopping increase of 1/2"!

Arguably my forearm gains are the more impressive of the two results from the 30 day arm challenge, having registered 1/2” gain from a smaller starting diameter.

Symmetry approved across the board. My forearms are now more symmetrical with my upper arms, and I was able to add some size to the long head of my triceps, which forms the coveted “horseshoe”. All measurements were performed upon waking up in the morning, flexed with no pump.

Scroll through the four photos too see all the data. You’ll notice that I actually put on 1/4” on my upper arms in the first 10 days of the program, and then there was a 20 day plateau until I hit my first 15 1/2” measurement. If you’re fine with slightly less overall progress but over a shorter time-frame, run the below workout protocol over weeks instead of the full 30 days.

30 Day Arm Challenge Protocol

In order to push new arm growth, this program will push your limits and require dedication and consistency. Quick 15-20 minute morning arm workouts keep muscle protein synthesis elevated locally in the biceps, triceps, and forearms, and the nightly workouts push the myofibrillar hypertrophy further with heavier, higher recruitment exercises.

Nutrition for Arm Growth

For muscle growth to occur you need to eat in an overall caloric surplus. Since the arms are already a smaller, more difficult muscle group to grow, I would keep calories on average about 300-500 over maintenance. I stacked my calories and carbs around my workouts. I drank a muscle building shake containing pasture raised eggs and protein after every morning and night workout, and that helped tremendously. Meal timing is only useful though if the rest of your diet is cleaned up and on point.

I was also running a Cistanche and Cholesterol Protocol during this 30-day arm challenge, and I definitely think that positively contributed to my success of adding 3/8” to my upper arms and 1/2” to my forearms. None of these nutritional tips will matter though without enough water. Proper hydration is so important because water is the primary component of muscle tissue, so endeavor to drink 1 gallon of pure filtered water daily.

Recovery for Arm Growth

With this much intensity, frequency, and volume applied to such small muscle groups, sleep and recovery need to be prioritized. Aim for 7-9 hours of high quality sleep per night. I also used the sauna 3-4x a week for 20 minutes. While in the sauna I massaged my arms and forearms, driving blood-flow to the area and breaking up any tight tissues I encountered. Heat therapy is very healing and boosts growth hormone release. By massaging my fascia I allowed my arms to stretch the fascia and therefore, room to grow. Be mindful of your cortisol levels and don’t run into adrenal fatigue.

Morning Workouts keep Growth Stimulated 24/7

Muscle protein synthesis stays elevated for hours after exercise, and the purpose of morning workouts for this arm growth experiment is to elevate MPS first thing in the morning. Morning workouts are also a good opportunity to increase the mind muscle connection and get a satisfying arm pump. It’s during the five weekly morning workouts where you can really examine what needs to be worked on symmetry wise, and modify any variables that might improve symmetry. Establishing a morning routine is important, make arm workouts a part of it!

Evening Workouts for Building Arm Muscles

Muscle protein synthesis in the arms is declining around the time an evening workout is scheduled. Evening workouts load the weight higher and stimulate muscle protein synthesis for the body more systemically. If you are going to a gym, there is more equipment at your disposal too, so a great variation of exercises can be performed. At the end of an evening workout, perform some stretching and self-recovery practices in order to reduce muscle degradation. If muscle degradation levels are high, triggering MPS is less effective. Recovery is just as important as the workouts themselves!

Morning Workouts

These workouts are performed in a circuit fashion, with each exercise proceeding the last. Rest for 60-90 seconds in-between. If 5 rounds is too long of a workout to perform in the morning, perform 3 rounds instead.

Monday, Thursday

Ring Tricep Extensions 5 x 20 - 30

• This exercise is easy on the elbows and hits the triceps long head very effectively. Sit deeply into the stretch at the bottom and engage with your triceps to drive out of that position. Keep the tension constant.

Ring Curls 5 x 20 - 30

• Ring Curls are a great exercise which overloads the biceps safely. Your body-weight provides a good stimulus, but the force curve of the exercise ensures relatively even resistance throughout the curl. If you don’t have rings perform them later at the gym on a smith machine.

DB Wrist Curls 5 x 10

• Wrist Curls are one of the best ways to build forearm mass, and the Dumbbell variety is no joke. Start counting reps once you can feel the burn.

Tuesday, Friday

Band Tricep Extensions/Overhead Band Tricep Extensions 5 x 20

• I like to superset these exercises. Hang two bands off of a pull-up bar, one more stronger than the other. I use two 41” resistance bands, and when you tire with the stronger band from the tricep extesnions, move to the lighter band for the overhead exercise. Focus on improving you mind muscle connection with your triceps on each rep, and hold the top of each contraction for a couple seconds

Hammer Curls 5 x 20

• Hammer Curls are a fantastic dumbbell exercise which evenly builds the biceps and forearm muscles. Keep your elbows in front of your body to place more strain on your biceps and to limit the amount of movement “cheating”. If you perform this exercise correctly you’ll discover it’s one of the best arm and pump exercises.

Forearm Club Raises 5 x 25 - 20

• Find an offset weight such as an Indian club or a thick piece of metal piping. This movement trains forearm adduction, and is a very balanced forearm builder.This also makes for a good burnout exercise after the other two upper arm movements.

Wednesday

Wednesday’s workout is one of the easiest to perform at home, only requiring a doorway pull-up bar. I also like this workout because it improves body-weight movement patterns and strength. The arm pump I got from these workouts was the weakest, but has the most functional carryover.

Close-Grip Push-Ups 3 x 30 - 40

• Place your hands close together but neutral (diamond push-ups can aggravate your shoulders). Perform push-ups, keeping your core tight, scapula in proper positions, and direct all your focus to the triceps. Be sure to lockout each rep as that is where the triceps are activated the most.

Close-Grip Chin-Ups 5 x 10 - 15

• Grab onto a chin-up bar with a supinated grip, hands just a couples inches apart. Perform a chin-up but lay slightly more horizontal and place all your focus on your biceps. Squeeze at the top and slowly go back down to a dead hang. Done properly these are a fantastic bicep mass builder.

2-3” Bar Hangs 5 x Hold As Long As Possible

• Bar hangs are a great way to build forearm strength and endurance, and I like to do them for less time on thicker handles. Wrap your thumbs around the bar and if getting a thick bar setup is too difficult, perform towel hangs instead, which is just as challenging for your grip.

Night Workouts

Upper and lower arm exercises for the night workouts were more varied than the morning exercises, in both exercise selection and in set and rep schemes. Below are 3 example mini arm workouts you can add onto your routine over the course of a week.

Arm Workout 1

Barbell Curls 4x8

• The classic bicep building exercise, the key is to keep your elbows in front of your body in order to place most of the strain directly on your biceps. Use an E-Z bar to reduce wrist strain if that’s an issue you encounter.

Decline Close Grip Bench Press 4x8

• Two variations include performing this exercise on a flat bench with a smith machine, and using a Slingshot. The smith machine takes the small shoulder stabilizers out of the exercise, allowing the triceps to be focused on easier this way. The slingshot helps to reduce the weight of the bar off of the chest, therefore reducing the activation of the chest and placing it onto the triceps.

Behind the Back Barbell Wrist Curls 4x10

• With arms behind the back, it’s really easy to activate the forearms. Don’t count reps until your forearms are already burning, and then push through the pain. Use short rest periods for this exercise.

Arm Workout 2

DB Zotterman Curls 4x12

• Zotterman Curls are one of my favorite bicep exercises, very similar to hammer curls in the muscles they target. The zotterman curl brings the arm across the body, and by doing so you’re able to contract the top of the movement better than a hammer curl due to a move protected shoulder joint position. You’ll have to alternate reps here, so it makes for a good finisher when the biceps and forearms are already fatigued.

Overhead DB Tricep Extension 4x12

• The Overhead Dumbbell Tricep Extension is a classic tricep exercise, and one that’s easily performed at any gym. Standing or seated, I like this exercise less for the contraction at the top and more for the deep stretch I can achieve on my triceps at the bottom. Sink into that stretch, feel your triceps, and then use your triceps to drive the weight upwards.

Reverse DB Curls 4x20

• Reverse Dumbbell Curls are a very flexible exercise, and they can be performed from heavy to very light with a variety of reversed grip positions.

Arm Workout 3

Bicep Preacher Curl Machine 4x15

• I like to use machines every once in a while as a way to take the stabilizer muscles out of the movement in order to fully target the desired muscle, in this case the biceps. I like to hold the stretch, the contraction, and keep the MMC my focus during the movement itself.

Tricep Extension Machine 4x15

• Same concept as above with the Triceps Extension Machine. I find it difficult to contract the triceps compared to stretching the muscle (both can help grow a muscle), and this machine makes it really easy to get an amazing contraction on your entire tricep muscle. Hold the contraction and use a slow controlled tempo in-between.

Plate Pinches 4x Hold As Long As Possible

• Plate Pinches are a semi-unconventional grip exercise, but one that is easily performed at any gym. The two ways to perform this exercise is to to pick up a single 25 - 45 pound plate and hold for as long as possible, or increase the width of the pinch by stacking 10 pound plates together. Both methods improve grip strength.

GROW BIG ARMS

Follow this routine diligently for 30 days and I can guarantee you’ll see noticeable hypertrophy results. In fact, if you have the advantage of having a shorter wingspan with long muscle bellies, you’ll see even better results than I did! If you follow this routine, please share your results via the comments below.

Cistanche Provides and Extra Edge

And if you’re looking for an extra edge in building muscle, getting stronger, and leaning out I recommend you research into the herb cistanche. I used cistanche to boost my free testosterone levels by 53% in just thirty days, it’s one of the only proven testosterone boosting herbs that exists. Nootropics Depot sells cistanche powder with a high level of standardization.

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Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Disclosure: Wild Free Organic is a member of various affiliate programs and if a purchase is made through one of our affiliate links a small commission is received. This does not affect your purchase price. Visit our disclosure page for more information.

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Other Articles on Strength Training

The Cistanche Cholesterol Protocol for Boosting Testosterone

Article by Stefan Burns - Updated February 2022. Join the Wild Free Organic email newsletter!

Cistanche is a parasitic plant found in deserts and used in Chinese medicine. Cholesterol is a building block for many hormones found throughout the body. Cistanche has testosterone boosting properties, and is documented in reducing blood cholesterol levels. Combining cistanche supplementation and cholesterol consumption creates an androgenic environment in the body that increases the production of sex hormones like testosterone, improves reproductive health, builds muscle and strength, and increases exercise performance.

Cistanche phelypaea

I performed an experiment where I supplemented with powdered cistanche daily while simultaneously increasing my dietary cholesterol consumption in order to see how it affected my free testosterone levels, rate of muscle growth, and strength with key compound barbell lifts. My results were dramatic, most notably I experienced a >50% increase in free testosterone levels in one month by supplementing with cistanche and cholesterol, but before seeing the full results of my experiment and what I call the CC Protocol, let’s dig into the science which led me to be intrigued in the first place into the androgenic and anabolic potential that combining cistanche and cholesterol has.

Cistanche and Cholesterol Science

To understand the powerful combination of cistanche and cholesterol, first the science of cholesterol must be understood.

Cholesterol is a Hormone Building Block

Steroidal hormones (produced by the body) are all derived from cholesterol. Steroid hormones influence metabolism, immune functions, inflammation, fluid and salt balances, development and maintenance of sexual characteristics, and regulate the bodies ability to withstand illness and injury.

The liver produces cholesterol for use in creating hormones, and cholesterol can also be acquired through diet with foods like pasture raised eggs.

To start the steroid hormone creation process, cholesterol is altered via an enzyme reaction to synthesize pregnenolone, the “master” steroid base molecule from which other hormones are created.

Notice the similarities between cholesterol and testosterone. Purples areas highlight the differences where there are elemental changes. Black = carbon, white = hydrogen, red = oxygen.

Cistanche the Androgenic Herb

Cistanche is one of the few herbs that can increase androgenic hormone levels, making you more manly, whereas there are many herbs and plants that we known of which increase estrogen levels throughout the body. Cistanche’s androgenic effects begin through it’s influence on cholesterol. Cistanche improves cholesterol transport throughout the body, reducing cholesterol levels in the blood even with a high cholesterol diet (1). Simultaneously, cistanche raises testosterone levels (2), improves time to fatigue, improves endurance, and reduces muscle breakdown (3).

Many of these effects are because cistanche is a vasorelaxant (relaxes the vascular system, lowering blood pressure), improves glucose tolerance, and reduces glucose elevation after meals (4). Typically steroidal hormones increase blood pressure, so these blood pressure lowering effects are a positive health benefit of cistanche supplementation. Additionally, the blood glucose improving effects of cistanche hint at better nutrient partitioning, a beneficial effect for improving lean body mass and reducing the creation of body fat.

It is important to note that high dosages of cistanche has shown differing effects on the liver. One study showed that cistanche can cause mild hepatic edema (2) (swelling of the liver), while other research has shown cistanche to be liver protective (4). There is conflicting information on the safety of cistanche as it relates to liver health, and this is likely due to differing study design. Cistanche does affect the liver to some degree because the production of steroidal hormones mostly occurs in liver. If male hormone levels are unbalanced they optimal wellness is not possible. Symptoms of low testosterone including depression, fatigue, decreased bone mass, increased fat mass, and an increased risk of anemia. If suffering from low testosterone levels, increased natural production of steroidal hormones can dramatically change ones life.

Overall cistanche has been deemed to be safe for human use at dosages below 10 grams per day, but out of an abundance of caution, I would not recommend using cistanche if you have preexisting health conditions, especially those of the liver. If you are healthy, when you first use cistanche, supplement with it for only for 30 days in a row and with no more than 2 grams per day. These are the conditions of the experiment that I ran and therefore of the CC Protocol.

The Wild Free Organic herbal page on Cistanche has much more information.

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Supplementation of Cistanche and Cholesterol

Cistanche can be supplemented through a powder or extract, more details on this below.

The easiest way to add more cholesterol to the diet is through increased egg consumption.

For most people, dietary cholesterol isn’t bad as it raises good HDL cholesterol (5), and daily egg consumption promotes favorable shifts in HDL lipid composition (6). High-density lipoprotein (HDL) cholesterol helps remove other forms of cholesterol from the bloodstream, and higher levels of HDL cholesterol are associated with a lower risk of heart disease. Additionally, higher HDL leads to more testosterone (7).

Can Cistanche Really Boost Testosterone?

The experiment I undertook by pairing cistanche supplementation with increase cholesterol consumption was conducted to answer the following question:

How will body fat, lean body mass, free testosterone levels, and strength in major compound lifts change in response to an increasing caloric intake, high volume resistance exercise utilizing progressive overload, a dramatic bump in dietary cholesterol, and daily supplementation of the herb cistanche.

My results from this protocol were incredible. In five weeks I added 5 lbs (2.25 kg) of lean body mass, boosted my free testosterone levels by 52%, increased my strength across the board on major compound lifts, and only increased my body fat levels by 0.7%. I was 27 years old at the time. Remember, the sample size for this experiment was N=1 (me). My results from this experiment were my own, and your results will vary from running the same or modified CC protocol.

The CC Protocol

The two main variables of this experiment were the daily addition of 2 grams of cistanche and at least 6 egg yolks (~1000 mg cholesterol). The idea was that the cistanche supplementation (via limited research available) would stimulate the body to produce more androgenic hormones, and the dramatic increase in cholesterol consumption would support the creation of these androgenic hormones like testosterone.

The cistanche I used for this experiment I purchased from Lost Empire Herbs, a 8:1 dual extract which contains echinacosides greater than 20% and aceteosides greater than 6%. Since then I’ve used the cistanche from Nootropics Depot which is more highly standardized in echinacosides and acetosides at >50% and >10% respectively. Echinacosides and aceteosides are the main phytochemicals responsible for the health benefits of cistanche, so an extracted standardized product will be more powerful in effect than an unextracted raw powder.

Since the extraction from the Nootropics Depot cistanche is greater than the product I used, less is needed for the same effect, more information on dosing at the end of the article.

Variables I manipulated:

1. I increased my daily caloric intake from 3500 calories to 4000 calories, increasing calories by roughly 100 each week.

2. I kept my macros fairly consistent at ratios of 35% carbohydrates, 45% fat, and 20% protein. These macronutrient percentages at times fluctuated by a couple percentage points week to week.

3. I increased my weekly weight lifting tonnage by about 25%. Tonnage is the total weight lifted, in this case from all exercises combined. Tonnage increases were from a combination of heavier weight and higher reps.

4. I consumed a post workout shake containing 600 calories, 19 g carbs, 42 g fat, and 36 g protein. The shake consisted of 8 oz coconut milk, 6 raw egg yolks, 30 grams hydrolyzed whey, and 3 grams of creatine monohydrate. Before this 5 week experiment I was not drinking a protein shake post-workout.

5. I consumed 1 g (1/2 tsp) cistanche (a desert plant) morning and night. Method of delivery was mixed with 1/2 shot glass of apple cider vinegar taken on a relatively empty stomach. Before this I had never used cistanche. The use of ACV was simply for overall digestive benefit.

Variables I did not manipulate, instead keeping consistent:

1. I consumed the same pre-workout shake before and during the experiment.

2. I slept 7-8 hours a night.

3. I kept my NEAT consistent (8).

4. Food quality remained consistent. Calories were adjusted upwards, but the majority of the food consumed was whole and unprocessed.

Now let’s see the data I collected from the experiment.

Cistanche Benefits Strength Training

Beyond basic easily acquired data points such as strength improvements in the gym, and body-weight measurements, I also collected body fat and lean body mass data via DEXA and checked my free testosterone levels at the start and conclusion of this five week test. All of this data is outlined below, starting with the most important.

How Cistanche Increased my Lean Body Mass

To test my body fat, lean body mass, and bone mineral content, DEXA scans are the gold standard in ease of use and accuracy. The company I use to perform these tests is BodySpec, a mobile DEXA scanning company that operates in California, Washington, and Texas. For the before and after DEXA scans, I went in under the same conditions. Those conditions were:

• DEXA scan at ~7:30 am.

• Used the bathroom to poop and pee before the test.

• Went into the test fasted, having consumed no food

• Consumed ~24 oz of water upon waking up.

11-05-18 DEXA Results

Total Body Fat % = 10.8%. Total Mass (lbs) = 180.7. Fat Tissue (lbs) = 19.4. Lean Tissue (lbs) = 153.2

01-07-2019 DEXA Results

Total Body Fat % = 11.5%. Total Mass (lbs) = 188 Fat Tissue (lbs) = 21.7. Lean Tissue (lbs) = 158.2

The before DEXA scan was actually taken a month before the start of the CC Protocol, with my weight being 180.7 lbs. A month later at the start of the protocol my weight was 181.5 lbs measured via a scale. Considering the error in weight measurements day to day, I believe the 0.8 lb difference is negligible. In the month preceding my experimentation with the CC Protocol, I didn’t have any lifestyle changes.

DEXA data shows that I gained 5 lbs of lean body mass (LBM) in 35 days, adding 0.7% bodyfat to my frame, and bone mineral content (BMC) remained unchanged. The biggest increases were seen in my legs, which I subjected to high volume training, but my upper body also saw significant increases in LBM. I only added body fat to the trunk and android regions of my body.

How Cistanche Increased my Free Testosterone

To test my free testosterone levels, I used Everlywell, an at home testing service which has dozens of different tests available, from hormone tests to micronutrient and STD tests. Their free-testosterone test is saliva based, and only tests free testosterone levels. Ideally I would have gotten a full hormone blood panel that also tested other important variables such as total testosterone, cortisol, estradiol, and more, but for practical reasons I used Everlywell’s at home testing service.

The before and after free testosterone tests were taken under the same conditions, which are as follows:

• Taken after a full 8 hours of sleep and wasn’t in a state of stress.

• Taken first thing in the morning as they recommend, before the consumption of any fluids.

• Taken after fasting for ~10 hours.

Everlywell uses saliva to measure the amount of free testosterone in your body, and while not as accurate as a full blood panel, a price point of $50 for each test makes it a great option for consistently testing your free testosterone levels. Free testosterone is a more direct measure of androgenic potential as it is free testosterone than can attach to androgen receptors and exert an androgenic effect, whereas much of the testosterone in the bloodstream is bound to proteins which limits it’s bioavailability.

In 35 days I increased my free testosterone levels from 94 pg/ml to 143 pg/ml, an increase of 52%. I have had 3-4 blood testosterone tests done prior to these two tests, and never have my free testosterone levels fluctuated by more than 10-15%. I attribute this increase in testosterone to mainly the CC Protocol, with the 1000 mg of cholesterol and 2 grams of cistanche daily working synergistically to raise my testosterone levels.

How Cistanche Boosted my Strength

During this experiment I regained strength I had previously acquired in the past on major compound lifts, but at a lower, leaner body-weight. By the end of the CC Protocol my relative strength was at an all time high. From the start of the CC protocol to the end the following strength changes occurred:

Deadlift

• Day 2 - 315# 2x10

• Day 7 - 405# 3x3

• Day 11 - 335# 3x10

• Day 15 - 425# 5x3

• Day 18 - 355# 4x10

• Day 23 - 435# 3x3

• Day 25 - 375# 3x10

• Day 31 - 455# 4x3, 1x2

1RM: 420 lbs to 482 lbs (15% increase)

Squat

• Day 4 - 345# 1x1, 225# 3x10

• Day 8 - 315# 4x3

• Day 10 - 275# 3x10

• Day 14 - 335# 5x3

• Day 17 - 295# 3x10

• Day 21 - 355# 4x3, 365# 1x3

• Day 24 - 315# 3x10

• Day 30 - 375# 4x3, 385# 1x3

1RM: 345 lbs to 408 lbs (16% increase)

Incline Press

• Day 7 - 155# 1x7, 1x6

• Day 10 - 135# (paused) 5x8

• Day 14 - 175# 2x5

• Day 17 - 155# (paused) 5x8

• Day 21 - 175# 5x5

• Day 24 - 160# (paused) 4x8

• Day 30 - 185# 3x5

• Day 33 - 135# 3x15

1RM: 186 lbs to 208 lbs (12% increase)

Note - 1RM beginning and end values were calculated using a 1RM calculator. The bolded italicized values were the sets I used to calculate the 1RM for each lift.

It’s important to again reiterate I had hit these strength numbers prior in my lifting career. The big difference is how effortless the linear progression over those 35 days carried me back to within 5% of my prior all-time best levels of strength, all while much leaner and weighting less. It happened at a rate much faster than I had experienced before. I do not completely attribute these strength gains purely to central nervous system and muscle memory, and I believe the CC Protocol contributed to at least 50% of the strength increases I experienced in the short time frame I ran the CC Protocol.

How the CC Protocol Changed my Physiology

I relied on my DEXA scans to give me better data on how my body composition changed during the CC Protocol, but there were some obvious physiological changes that occurred during this experiment.

Chest, shoulder, arm, and forearm thickness increased. My abdominal leanness was nearly unchanged. Before the CC Protocol I was struggling to grow a beard, and afterwards my beard hair grew in much thicker. I hypothesize that this is from higher circulating testosterone levels, and some of the free testosterone aromatized into dihydrotestosterone (DHT). DHT is one of the primary agents responsible for driving facial hair growth (9), and also male pattern baldness. The beard growth was a great visual anecdotal evidence to support the Everlywell test results. If you want to grow a thicker beard, the combination of cistanche and cholesterol might be worth experimenting with (as long as you don’t have family history of male pattern baldness).

Boost Testosterone with Cistanche

After reviewing the data from this experiment, I am confident in stating that the combination of cholesterol and cistanche, along with a healthy diet, good sleep, and a well-designed weight training program is an effective protocol for building muscle and increasing strength.

I personally experienced no side effects, minor or major, during this experiment, and it appears to be safe* for young men. With that said, to be extra safe, I wouldn’t run this protocol for any longer than 30 - 40 days the first time around, and I would strongly recommend against doing this if you have any underlying health conditions. This article is for informational purposes and you should consult with a medical professional before supplementing with anything new or making dramatic lifestyle changes.

If you decide to run the CC Protocol, make the most of the experience and make sure to gather as much data as possible, definitely a before and after body composition test, and if you have the cash or insurance, a hormone panel before and after.

Where to Buy Cistanche Supplement?

There are many different sellers of cistanche supplements worldwide which can be seen by visiting a marketplace like Amazon.

Cistanche Tubulosa Powder

My favorite supplier of cistanche is Nootropics Depot. Their cistanche product is highly standardized, containing a minimum of 50% echinacosides and 10% acetoside, overall delivering more echinacosides and acetoside per gram than most other cistanche products. I also like Nootropics Depot’s cistanche product because it doesn’t have a repugnant taste, which is something I have noticed from cistanche provided by other suppliers. The cistanche from Nootropics Depot works well and is reasonably priced.

Dosing Nootropics Depot Cistanche: Dosing is listed on the label at 200 mg though in my experience 2-3x that amount can be taken if desired and it’s still well within the known safety margins.

Start with 200 mg (~1/4 tsp) and after 1-2 weeks if everything is okay and a more powerful effect is desired increase to 300-400mg. Scale from there.

If purchasing cistanche from a Chinese pharmacy ask for Rou Cong-Rong, which is how they refer to cistanche. They may have raw or extracted powders, purchase whichever is preferred and dose accordingly.

Much more information on cistanche can be found on the Cistanche Herb Page.

References:

1. Shimoda H, Tanaka J, Takahara Y, Takemoto K, Shan SJ, Su MH. The hypocholesterolemic effects of Cistanche tubulosa extract, a Chinese traditional crude medicine, in mice. Am J Chin Med. 2009;37(6):1125-38.

2. Wang T, Chen C, Yang M, Deng B, Kirby GM, Zhang X. Cistanche tubulosa ethanol extract mediates rat sex hormone levels by induction of testicular steroidgenic enzymes. Pharm Biol. 2016;54(3):481-7.

3. Cai RL, Yang MH, Shi Y, Chen J, Li YC, Qi Y. Antifatigue activity of phenylethanoid-rich extract from Cistanche deserticola. Phytother Res. 2010;24(2):313-5.

4. Morikawa T, Xie H, Pan Y, et al. A Review of Biologically Active Natural Products from a Desert Plant Cistanche tubulosa. Chem Pharm Bull. 2019;67(7):675-689.

5. Herron KL, Vega-lopez S, Conde K, Ramjiganesh T, Shachter NS, Fernandez ML. Men classified as hypo- or hyperresponders to dietary cholesterol feeding exhibit differences in lipoprotein metabolism. J Nutr. 2003;133(4):1036-42.

6. Andersen CJ, Blesso CN, Lee J, et al. Egg consumption modulates HDL lipid composition and increases the cholesterol-accepting capacity of serum in metabolic syndrome. Lipids. 2013;48(6):557-67.

7. Freedman DS, O'brien TR, Flanders WD, Destefano F, Barboriak JJ. Relation of serum testosterone levels to high density lipoprotein cholesterol and other characteristics in men. Arterioscler Thromb. 1991;11(2):307-15.

8. Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702.

9. Farthing MJ, Mattei AM, Edwards CR, Dawson AM. Relationship between plasma testosterone and dihydrotestosterone concentrations and male facial hair growth. Br J Dermatol. 1982;107(5):559-64.

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Daily Supplements for General Health

Article by Stefan Burns - Updated December 2021. Join the Wild Free Organic email newsletter!

Some nutrients are absolutely essential for good health, and with a healthy, balanced diet, it is possible to get enough of them to avoid any health issues. The Standard American Diet (SAD), the diet most common in the western world, is high in sugar, acellular carbs, heavily processed and oxidized oils, unknown additives, and chemical contamination; it’s a diet disaster. And if you do follow a healthier diet predominately featuring unprocessed foods, you won’t be eating as nutritious as you believe. Modern agricultural practices have reduced the micronutrient loads of most fruits and vegetables over the past 50-100 years (1). Even if you follow a healthy diet you might not be receiving the micronutrients your body needs to function at its best due to declined soil nutrition.

When switching from a Standard American Diet (SAD) to a healthier diet consisting primarily of organic, micronutrient-rich unprocessed foods, there is an awkward transition period that can be stressful mentally, physically, and emotionally. During periods of stress it is doubly important to make sure you are getting enough of the most commonly deficient micronutrients, as this will improve your stress response. Otherwise if your diet is overall good and you’re really trying to optimize your health, then I recommend taking the following daily supplement to cover common nutrient imbalances and deficiencies.

Again the goal should be to get all nutrients from a healthy diet over the course of a week, but with a modern lifestyle that’s not always possible. Having these supplements on hand allows you to intelligently supplement these key nutrients when needed for a healthier lifestyle.

Optimize Health with Five Supplements

All values listed for the minerals are in reference to the elemental form. The weights listed on a supplement bottle are always in reference to the elemental weight per serving, not the overall chemical weight per serving.

Take every morning/early afternoon (with a meal):

• 5000 - 10000 IU Vitamin D3

• 15:1 mg Zinc:Copper

• 1.5 - 3 grams EPA + DHA Omega-3 Fatty Acids (fish oil or algae oil)

Take every evening (with a meal):

• 200 - 400 mg Magnesium

• 3 -10 mg Boron

Supplement with Vitamin D

Vitamin D is produced endogenously through sunlight exposure. How long you need to stay in the sun to synthesize your daily amount of vitamin D depends on the color of your skin, but this ranges from 10-60 minutes. Darker skin colors need more time in the sun to produce the same amount of vitamin D as lighter skin colors.

Vitamin D is the most common micronutrient deficiency worldwide, affecting an estimated 50% of the global population (2). Even “healthy” adolescents are commonly vitamin D deficient (3), and that’s a big deal when vitamin D is critically important for growth and development during adolescence (4). A vitamin D deficiency can have wide ranging negative effects on your health, such as increased risk of infection, fatigue, depression, muscular pain, bone loss, hair loss, and more.

If you are experiencing very cloudy weather, live in a low-sun area, or can’t work some sun exposure into your schedule for whatever reason, supplementing with vitamin D3 is a good thing to do.

A Note on RDA’s: The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU’s of vitamin D a day for adults, and 800 IU for those 70 and older. Keep in mind though that the RDA for a micronutrient isn’t set based on optimal health outcomes, but rather the bare minimum of that micronutrient required to prevent disease for 97.5% of the populace. Preventing disease =/= optimal health, as anyone can tell you. The RDA for vitamin D is the minimum amount needed to prevent rickets.

So what is optimal then? The Vitamin D Council recommends vitamin D blood levels between 40 and 80 ng/mL to be optimal. 40 to 20 ng/ml are classified as normal, and levels below 20 ng/mL are deficient. Vitamin D levels beyond 80 ng/ml are not achievable naturally, instead requiring supplementation, and levels beyond 150 ng/ml are classified as being toxic. After testing your vitamin D blood levels, use the graphic below to determine the amount of vitamin D needed to reach the recommended 70 ng/ml via supplementation.Without blood testing, most people average vitamin D levels of 15 - 30 ng/ml.

Vitamin D blood levels and the amount of vitamin D supplementation to reach them.

I recommend taking the vitamin D in the morning, as vitamin D is typically synthesized via sun exposure. Vitamin D with it’s link to the circadian rhythm is stimulating, and taking vitamin D at night might impact sleep quality. I recommend the Vitamin D3 5000 sold by Nordic Naturals . I like their supplement because they suspend the vitamin D3 in extra virgin olive oil instead of lesser quality expeller-pressed soybean oil which is common practice for most Vitamin D3 supplement manufacturers.

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Supplement with Zinc + Copper

Zinc deficiency, defined as a lower intake than the RDA, can be caused through reduced dietary intake, inadequate absorption, or increased body system utilization (i.e. gaining muscle, bodybuilding). The most common cause of zinc deficiency though is reduced dietary intake, which illustrates just how little of this micronutrient most people consume. Remember the RDA is the bare minimum needed to not enter a diseased state.

Copper and Zinc are synergistic and antagonistic, and if too much zinc is consumed, a copper deficiency can occur, or vice versa.

Most common is copper excess, with zinc being deficient. In order to stay balanced, it is recommended to take a supplement which balances both minerals.

An excess of copper can lead to a variety of serious health issues (5), and a zinc deficiency leads to many of the same health issues:

Copper Excess Health Issues

• Learning disabilities

• ADHD, Autism

• Anxiety, Depression

• Acne, Hair loss

• Allergies

• Anemia

• Poor Immune function

• Sleep problems

• Poor concentration and focus,

• Chronic fatigue, and much more.

Zinc Deficiency Health Issues

• Compromised immune system

• Delayed growth

• Psychological and cognitive disorders

• Decreased testosterone levels

• Loss of appetite

• Wounds that won’t heal

• Lack of alertness

• Increased rates of anorexia.

Copper and zinc are absolutely essential to the proper functioning of the immune system, the endocrine system, and the nervous system, and an imbalance of copper and zinc throws those systems out of balance. The optimal ratio of zinc to copper to 10:1, but in the context of a copper rich diet, a supplement containing zinc to copper at a 15:1 ratio is more desirable. Jarrow’s Zinc Balance supplement (pictured above) contains 15 mg of zinc and 1 mg of copper, and I recommend to most people to take it daily to mitigate any zinc deficiencies and to help balance out their immune and endocrine systems. Have digestive issues? Zinc helps by healing epithelial tight junctions.

I find zinc to have a slight stimulating effect, so it’s best taken in the morning, and also with a meal. Zinc taken on an empty stomach can cause nausea. The higher the dosage, the greater then nausea, and that’s one of a few reasons why I don’t recommend 50 mg zinc supplements. 50 mg is above the tolerable upper limit (TUL) of 40 mg per day, and taken daily can quickly lead to a copper deficiency. Even with a zinc-demanding lifestyle (intense exercise, regular sex, heat therapy like a sauna), 15 mg supplemented is sufficient, and paired with a zinc rich diet, one zinc balance pill a day should balance out zinc and copper levels nicely.

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Supplement with Magnesium

Magnesium is the second most common micronutrient deficiency (6) behind vitamin D, and it’s critically important for a variety of processes throughout the body, such as cognition, high blood pressure, asthma, osteoporosis, muscle cramps and twitches, fatigue and muscle weakness, and an irregular heartbeat. In fact, low levels of magnesium have often been found to be a contributing factor for people with chronic diseases.

Magnesium is high in foods like pumpkin seeds, cashews, avocado, dark chocolate, bananas, and black beans.

Magnesium Breakthrough by biOptimizers

Magnesium Breakthrough by biOptimizers

The RDA of magnesium for adults (7) is 300 mg for women and 400 mg for men. If you exercise a lot an experience changing pressure in your ears, you have a magnesium deficiency. Magnesium citrate is a common supplemental form of magnesium, but magnesium citrate can cause diarrhea at higher dosages of 200+ mg.

Magnesium glycinate is a better alternative, and taken before bed can also help get the body relaxed and ready for sleep. Both magnesium and the amino acid glycine have been shown to increase deep restorative sleep when supplemented with.

Start with 200 mg of magnesium glycinate per night and see how you feel after a couple weeks, then bump to 400 mg and if there is a noticeable improvement, stay at that nightly dosage. Magnesium glycinate is a low-cost, widely available supplement. I recommend Magnesium Breakthrough by biOptimizers, they sell a highly absorbable magnesium supplement containing seven different bonded forms of magnesium that is highly bioavailable and easy on the stomach. If you prefer a natural food source, pumpkin seeds have lots of magnesium, with a 1/4 cup containing nearly 200 mg.

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Supplement with Boron

For modern agriculture, Boron is the second most common micronutrient deficiency in plants, and therefore deficient in everything else moving up that food chain. This is very important because we know boron is essential for the growth and maintenance of bone tissue, greatly improves wound healing, beneficially improves hormone levels (estradiol and testosterone), improves vitamin D status, and is cancer protective, just to name a few.

If you want to experience some of Wolverine’s superpowers, you can easily supplement with boron yourself.

On average most people ingest about 2 mg of boron a day, which is under the 3 mg or greater ideal dietary intake. For a person with a diet low in plant products such as fruits, vegetables, and nuts, their dietary intake of boron could be lower than even 1 mg of boron per day.

As more research is done on Boron, its importance as a trace micronutrient is becoming better understood. In the meantime, take zero chances and add boron to your daily supplement stack. You can either buy a boron supplement which is mostly filler, or use borax. Borax (sodium borate) has the same safety as table salt (similar LD50 as NaCl for Rats, and by extension, humans), and since it is a salt, borax is highly bioavailable. Buy a box from 20 Mule Team which is pure and nicely refined, and save a small jar for personal use. Use a 0.5 ml scoop (G82 Ultra Small Measuring Spoon), to dose ~10 mg boron per scoop.

Most studies on boron supplementation use a dose of 3 mg of elemental boron often through a compound like borax. Occasionally boron fructoborate has been used in studies on boron, but I prefer borax as it orders of magnitude cheaper, easier to use, and extremely bioavailable. I’ve supplemented with 10 mg a day for years, and that dosage covers all the scientifically supported beneficial effects boron has, and I’ve never experienced any negative health effects.

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Supplement with Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA), and there are three main types of Omega-3 fatty acids: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The two Omega-3 fatty acids that humans require are EPA + DHA. ALA is an Omega-3 fatty found in plant foods such as flax meal and chia seeds, and while it’s not necessarily bad for you, only approximately 5% converts into EPA and DHA, the primary Omega-3’s shown to have wide ranging health benefits.

Omega-3 fatty acids are a necessary and incredibly important fatty acid needed throughout the body, from the cardiovascular system to the brain. DHA and EPA have slightly different functions throughout the body, but overall Omega-3’s are essential for pre- and postnatal brain development, have a major influential on behavior and mood, are critical for cardiovascular health, reduce inflammation, and are required for the building of various tissues throughout the body (skin, brain, etc).

In the context of the overall diet, the higher your omega-3 to omega-6 ratio, the better. And don’t worry about an Omega-3/Omega-6 ratio that is too high. It’s very difficult to achieve a 1:1 ratio in the context of modern society, and it would be nearly impossible to consume a diet dangerously rich in omega-3’s (over 10:1 possibly). Unless you are already consuming a seafood heavy diet rich in omega-3 fatty acids and also minimize your omega-6 intake, the best way to ensure a good omega-3 to omega-6 ratio is through supplementation.

Algae Omega by Nordic Naturals is the best balance between price, purity, and environmental impact. Being derived from algae, each Algae Omega pills contains a higher amount of DHA Omega-3 fatty acids that is typically found in fish oil, which is better for brain health. Vitamin D3 is best taken in the morning because of it’s energizing impact due to circadian rhythm pathways.

Omega-3’s are also synergistic with turmeric and curcumin supplements, with both taken together reducing pain and inflammation more than if taken separately. For a curcumin supplement I recommend BioSchwartz Turmeric Curcumin Supplement.

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Live Healthier with Five Supplements

Before starting supplementation of any of the above micronutrients, please consult your health practitioner, and ideally get blood work done for reference to see if you are below the levels suggested for optimal health. If your vitamin D, zinc, an omega-3 levels are low but your magnesium is fine, then you can skip the magnesium supplementation!

There are a few ways to implement this supplementation routine. If you really wish to feel the unique effects of each supplement, and learn the most about how each of these compounds can improve your general health, energy, and mood, introduce one new supplement into your routine weekly. Take notes of how you feel and any positive or negative symptoms you experience. I would introduce them in this order.

Week 1 - 5000 IU Vitamin D

Week 2 - 200 mg Magnesium

Week 3 - 10 mg Boron

Week 4 - 15 mg Zinc + Copper

Week 5 - 2 grams of EPA + DHA Omega-3’s

If you want to dive in head first, taking all five supplements simultaneously at their prescribed dosages and timings, will cause a noticeable effect. It will be harder to determine which supplements fixed the most glaring nutrient deficiencies compared to if you follow the weekly plan above.

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References:

1. Donald R. Davis. Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? American Society for Horticultural Development.

2. Nair R, Maseeh A. Vitamin D: The "sunshine" vitamin. J Pharmacol Pharmacother. 2012;3(2):118-26.

3. Gordon CM, Depeter KC, Feldman HA, Grace E, Emans SJ. Prevalence of vitamin D deficiency among healthy adolescents. Arch Pediatr Adolesc Med. 2004;158(6):531-7.

4. Kremer R, Campbell PP, Reinhardt T, Gilsanz V. Vitamin D status and its relationship to body fat, final height, and peak bone mass in young women. J Clin Endocrinol Metab. 2009;94(1):67-73.

5. Judy Tsafrir M.D. Copper Toxicity: A Common Cause of Psychiatric Symptoms. Psychology Today.

6. Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. Am Fam Physician. 2009;80(2):157-62.

7. Magnesium Fact Sheet for Health Professionals. National Institutes for Health, Office of Dietary Supplement

Disclosure: Amazon affiliate links are used throughout the article. Wild Free Organic makes a small commission when a purchase is made through those links. This does not affect the purchase price and the proceeds go towards the growth of Wild Free Organic.