The Greatest Protein the World Forgot
Somewhere along the world forget about one of the greatest superfoods.And this whole time, it's been right in front of us.It became all about the steak, burgers and chicken wings. It's easy to understand the rationale if you're trying to build muscle, you just eat more muscle meats, right?That's what I always thought. In between wrestling practice and weightlifting, I'd shovel cans of tuna and turkey slices into my face.It never even occurred to me that there was more to an animal I should be eating. Probably because aside from a roasted chicken from the market, I never really even thought about meat as an animal. It was just presliced, prepackaged pieces of food.After being vegetarian for 10 years (like mormonism, I'm glad I survived that one), I went back to eating meat with a fresh perspective. I started looking at the way tribal cultures ate meat, and how they used the whole animal.This of course, led me to the densely nutritious organ meats that most people throw away, and then, to the bones. Of course, these are just another form of dog food for modern humans.But our ancestors knew better. Organ meats and bone marrow were often saved for royalty or pregnant women, coveted for their dense life-fortifying power.Returning to a more primal way of eating, the first thing I realized was that, wow, eating grass-fed, pastured meat is not cheap.But, there are all sorts of ways to get cheap, high-quality, incredibly nutrient dense animal food if you're willing to eat the organs and bones.So, I started buying local, grass-fed bones and made my own bone broth at home. I could easily score them for $1.99/lb from my local butcher. This was amazing, when you compare to $8.99/lb price I usually paid for ground beef.I found that not only was I getting cheaper nutrition, but I was also getting nutrients I simply couldn't find from the muscle meats.
The surprising benefits of bone broth
Good broth will resurrect the dead. -South American Proverb
Bone broth was helping me heal my long-standing gut issues from being raised on soda and microwaved foods. It was healing my chronic elbow tendonitis. My skin was even getting clearer.I went from making a batch every now and then, to drinking multiple cups a day. It's now a rarity that my freezer isn't full of delicious, nutritious broth.The nutritional data on broth is hard to pin down, mostly because it varies so much based on how many bones are used, density of the bones, the diet the animal was fed and a number of other factors. However, the broth is filled with 50% connective tissue proteins, like chondroitin and glucosamine, vital components for healthy connective tissue (source).Glycine keeps stomach acid in balance, and glutamine prevents "leaky gut" by keeping the walls of your digestive tract healthy (source).Marrow in the bones helps keep your immune system healthy, while essential minerals like calcium and magnesium play a vital role in over a hundred critical functions of the body (source).The old saying goes "eat what ails you." If you want healthy bones, joints and and better digestion, consider adding pasture-raised bone broth to your daily diet. Since doing this, I've cut out many of the supplements I was taking before, and now am getting these nutrients straight from the source.This means I'm saving even more money, because I'm getting the "supplements" I was missing from my diet with actual food, and calories.
How to make bone broth at home, the easy way
I was intimidated at the prospect of making broth at home at first. But luckily I gave it a go and was glad I did.I found that making your own delicious batches of broth is surprisingly easier than you might think.
Here's everything you'll need:
- High quality grass-fed beef bones (I like the knuckle bones for extra gelatin) or pasture-raised chicken backs or carcasses -- shoot for around 2 pounds of bones for every gallon of broth
- One yellow onion
- 4 celery stalks
- 4 carrots
- 1/4 cup apple cider vinegar
- Crockpot or large stock pot
Step 1: Start by submerging your bones in the stockpot and cover with cold water. Leave about 1 inch from the top so you have room for the veggies.Step 2: Add 1/4 cup of apple cider vinegar, cover and let sit for about an hour.
Step 3: Chop the veggies and add them to your stock. You're welcome to add anything else you might like. I often save veggie scraps in the freezer to add to my stock. Carrot tops, kale stems, and broccoli stalks are all fair game.Step 4: Turn your heat up to high until you get a nice boil going.Step 5: Once the pot is boiling, turn down to a simmer and let cook for 12-24 hours.For chicken bones: shoot for about 12 hoursBeef bones: these usually need a bit more time, so I lean toward 24 hours with them.Step 6: Once your broth is done you can strain the bones and fill containers up to throw in the freezer. I usually drink about two cups a day, so I will take out a quart container once every couple of days from the freezer to defrost.Pro tip from your grandma: For extra fatty, gelatinous goodness, add two or three chicken feet to your broth. It will increase the thickness, and add even more joint-supporting nutrition.
How to drink your broth like a man
Broth is great just drinking it straight up, but if you want an added boost, you can make it even more manly with ginger, turmeric and pepper. It will add a nice anti-inflammatory boost to it.I just grate the ginger and turmeric with fine side of a cheese grater, throw it in a teaball and drop it in my mug. Fresh ground pepper helps make the anti-inflammatory properties of the herbs even more absorbable (source).Of course, broth is great in stews, soups, curries, gravies or whatever else you can think of. For instance, I just made some Thai yellow curry with coconut milk and chicken broth. It was thoroughly enjoyed (just ask my wife).
Reclaim your inner beast with bone broth
If you want to reclaim your primal strength, start eating the whole animal. Focus on grass-fed and pasture raised animals. And if you can, incorporate more wild animal protein into your diet.For the modern wild man, bone broth is a cheap, convenient and easy way to start.If you want to train and perform at the highest level, give yourself the fuel you need to become the strongest version of yourself.
Too busy or don't want to deal with the mess of making bone broth at home? Try bone broth protein powder
I personally tested this protein from Surthrival and have to say, I was impressed. The flavor is undetectable in a smoothie and it blends in very well, without any gloopiness or mess.If you want to get bone broth in your diet, but don't want to deal with the bones, mess, or are just too busy to make it happen, I believe this is the way to go.Check out Surthrival's Bone Broth ProteinLearn More about Bone Broth Protein Powder
It's Time to Reclaim Your Primal Strength
Things have been a bit quiet around here lately. That's because I've been busting my ass putting together the best possible program for reclaiming your primal strength as a man.This is just version one, but I'm extremely proud of it. And based on your feedback (thank you) I've created a mobile-friendly member's area for you to stream all of the workouts.Here is a preview of what you can expect with the program:And if you want to know more about why you might want to join the program, this video explains pretty much everything you need to know: About half of the spots for the founding membership have been taken. These members will get exclusive feedback and coaching from me, as well as access to a private community to get accountability and support from other members.If you're wanting to finally get serious about your fitness, and be fit for the real world, this program was designed for you.If you want to stay on the couch and continue letting domestication make you weak, you won't like anything about this program.Ready to finally uncover your body's true potential?Learn more and join the Uncaged Body program here.FYI: This program will be closing next Wednesday at midnight, so I can start working with all of the men that have joined and get feedback to make it even better.If you want in on this, now is the time.
How Orlando Reclaimed His Primal Strength By Focusing on the Foundations
"Sit still and pay attention."From an early age we're taught to reign in our wildness.Climbing, crawling and jumping around is seen as something kids do, that is until we train it out of them.Orlando's story might seem familiar to you.As a kid he loved being active and was always exploring, climbing on stuff, jumping off of things. Then he had to grow up, get serious and figure out this whole "life" thing.But in all that seriousness he realized that he lost a part of who he was. He stopped doing the things that made him come alive.
I realized that I lost a bit of who I was, what I enjoyed, and that freedom that I had in not caring about what people think.
So, of course, when Orlando said he wanted to work with me, I was beyond stoked. I saw how hungry and passionate he was about movement and reclaiming that inner hero he lost as a kid.It's easy when you work with someone that is motivated and ready to take action.Orlando absolutely put in the work, week after week. By focusing on the foundations of primal movement he's been able to gain some impressive results and skills. The coolest part is that he's just getting started.
I haven't been happier than in probably the last 10 years. Everything is falling into place in my life and this is another thing I can add to that list.
How Orlando beat the couch (and you can too)
Orlando struggled with getting off the couch and just getting started. He would play video games, feel guilty, and then not do anything about it. He let his fears and shame rule him.Then one day he said "enough" and used those feelings to do something, to fuel him to break the cycle.
I was just sitting on the couch doing nothing, feeling guilty about doing nothing. But I just let that guilt rule me. Since working with Jonathan my confidence has shot up and I'm more motivated than ever.
If you think you're too old, too big, too small, too young, too uncoordinated, or whatever it is, I get it. It's hard to get moving again, especially when limiting thoughts make you wake up feeling defeated.Orlando struggled with these mental loops for years, and then he finally decided to just start from where he is.
How to Press the Reset Button on Your Training
Unfortunately, though I've been searching quite diligently, there seems to be no "reset" button for your body. However, you can press the reset button on your training at any time.It's always there, you just have to get up and take action.Making a regular practice and focusing on the basics is how you get there. Sometimes this means humbling yourself a little bit, sometimes it means remembering that sense of play you had as a kid.After all, we all first did the basics when we learned to move for the first time. That was our original education in primal movement, we just stopped doing it.No matter how far you've gotten off track, it's all there, right underneath the surface. Reawakening that sense of confidence in your body, that curiosity and adventure is always there for you. All it takes is one decision to get back on track.
You have to get back up. You can't let yourself fall and stay down.
The Power of Focusing on the Foundations (it's all about the base)
The foundations are easy to overlook and ignore. After all, they're not very sexy, and they don't lead you to straight to those badass, impressive skills everyone covets.But as the saying goes, if you build on a weak foundation, your house will fall.By focusing on the core fundamentals, Orlando is putting in the work that will unlock more advanced skills later down the road. By taking care of the base, he's setting himself up for success.
When Jonathan told me about the program he had in mind I was super excited. I couldn't help myself, I just wanted to do it. I just wanted to be like yeah 'let's go to the park tomorrow.'
Want to reconnect with your naturally strong, capable body?
I work with people all over the world through online coaching, and locally here in Portland, OR. If you'd like some help building a strong foundation of mobility and strength, schedule a free discovery session with me.Everyone needs some help from time to time and you don't have to do it alone.Explore what working with me looks like.
Primal Foundations Workout
Don't be fooled by this workout.It might seem simple at first, but it is deceptively powerful. If you practice these movements enough, you'll begin creating a strong foundation for more advanced primal movements.If the exercises become too easy, you can increase the difficult by speeding them up, or by adding more time or reps.Here is the workout:
- Deep squat hold - 30 seconds
- Step vault (or box jump) - 10 each side
- Squat to fall - 10 each side
- Jab - 20 each side
- Passive hang - 30 seconds
- Two minutes grounding meditation
Complete for three to five rounds.For more in-depth instruction on each of these movements, check out the post on six movements every man should master.
Want to win a free membership to the upcoming Uncaged Body Program?
Entering is simple. Just complete this workout and post a video on Facebook or Instagram with the #uncagedman hashtag.Click here to enter the challenge.Join the Challenge
Six Essential Primal Movement Skills (That We're Missing in Modern Life)
It's everyone's fear.Some kind of situation will arise and we won't be capable enough to deal with it.At some point life will require us to overcome an obstacle, climb to reach safety or defend against an enemy.We need to be ready, and many of us as modern men feel like we're not.I don't know about you, but I want to feel strong, mobile and agile in my body. I want to know I can handle myself in a fight. I want to know I can pick up my wife and throw her onto the bed without throwing out my back. Most of all, I want to be able to play and have fun using my body.The problem is that we often jump straight from the couch into superhuman training. Crossfit, P90x, you know the drill. We neglect the fact that human movement must come before superhuman movement.So, what are the most basic primal movements most humans are deficient in?These are six bodyweight skills I believe everyone should master:
1. Learn How to Take a Fall (and Get Back Up)
If you're afraid of falling, you'll never take any risks. You'll play it safe, even with the most basic of movements, with your body and life choices.To get over this, we need to inoculate our fear of falling and failure.Make a regular practice of falling with control, gradually increasing the unpredictability. The more you fall when you mean to, the more prepared you'll be when you don't.
2. Master the Primal Squat for Unbreakable Hips
This is one of the most basic positions every human should know how to get into. It unlocks many doors with crawling, stalking and quadrepedal climbing.Squatting should be practiced very frequently, in short doses throughout the days. Aim for accumulating 30 minutes of deep squatting on a daily basis.If you can't yet get into the squat, watch this video.
3. Know How to Throw a Clean Punch
Everyone should be able to throw a clean shot to the chin. If there comes a time you must defend yourself, you want to be confident that you know what to do.The jab is the longest range punch, which makes it great for creating distance and disengaging. Because it's the most basic strike, it should be the first one you learn.
4. Overcome Any Obstacle in Your Path
The life beyond the template and safe, well-lit path is filled with obstacles and challenges. Going off the terrain and creating your own path will require you to master the art of overcoming obstacles.The step-vault is one of the most basic techniques for getting over a mid-sized obstruction.
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5. Get a Grip to Unlock Climbing Mastery
Hanging is one of the most vital movement we are all extremely deficient in as modern humans. Our shoulders are meant to climb trees, reach over head and swing from branches.The more we practice basic hanging, and hanging from a variety of surfaces, the stronger our grip will be.
Bonus: Breathe Deeper for More Presence and Focus
Your capacity to breathe deeply determines your ability to be present, grounded and focused. The more present we are with others, the more they will trust us, relax with us and open up to us.The simple act of breathing deeper immediately drops you more into your body. When you breathe with intention, you can't help but be here, right now.Warming up our primal movement practice with a breath practice can improve the quality of our training dramatically. And awareness of our breath throughout each movement can increase the quality of every repetition.
Challenge: Do these six movements every single day to grow stronger
My challenge to you is to do these movements every day for a week. See if you feel stronger, more flexible, and more confident than you ever have. I believe you will.And remember, these are the most rudimentary "elements." They lead to many other more advanced skills and movement opportunities.The more you master these, the more doors they will open to further primal movement skill.
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