These Foods Have More Vitamin C Than Orange Juice – And Less Sugar.

Hot Green Chili Peppers -1We all know that orange juice is a great source of vitamin C; in fact, OJ has more than an entire day’s worth in a single cup.

We also know that vitamin C is associated with a number of health benefits. Though vitamin C doesn’t protect against the common cold (this is a popular misconception), it does guard against immune system deficiencies, cardiovascular disease, eye problems and even wrinkled skin.

But here’s the deal.

Fruit juices including OJ aren’t particularly good for you. In fact, many fruit juices are only marginally better than soda. Even 100% fruit juices fall short; they are high in sugar, calorie-dense and devoid of the fiber that makes fruit both healthy and filling.

If you want vitamin C but without the sugar, consider vegetables. As it turns out, there are a number of vegetables rich in vitamin C.

You can get a days worth of vitamin C from:

  • 3/4 cup chopped broccoli
  • 3/4 cup Brussels sprouts
  • 3/4 cup chopped kale
  • 1/6 cup chopped green chili pepper
  • 1/2 of a bell pepper
  • 1 and 1/4 cups chopped cauliflower

The bottom line is that your morning cup of orange juice isn’t doing you any good. In fact, it might actually be working against your fitness goals.

A diet that’s rich in vegetables is easily going to give your body the vitamins and minerals it needs. No juice required.

P.S. Want an amazing, calorie-incinerating workout that you can do at home? Download Davey Wavey’s Bootcamp Program and get started right now.

 

 

Does Muscle Growth Require Variety?

Dear Davey,

I’ve heard guys at my gym saying that your muscles adapt to your workout. They say it’s important to switch things up. I want bigger muscles… so do I need to introduce more variety?

From,
Jay

Games2012_KyleKasperbauer_clean_Elizabeth-615x410Hey Jay,

Let’s separate fact from fiction.

Muscle growth happens when you apply resistance to a muscle that is greater than what that muscle had previously adapted to. This signals to your body that more muscle is needed.

The way to do this is to lift progressively heavier weights. As you continually work against heavier and heavier resistance, your muscles will grow over time.

Of course, there are other variables. You need to fuel your body with proper nutrition. You need to give your muscles sufficient recovery time. You need adequate sleep. And so on.

Variety isn’t a factor in muscle growth.

In fact, variety can even work against you. If you don’t spend enough time with any one exercise, it becomes very difficult to progressively increase resistance. Instead, you’re too busy jumping from exercise to exercise.

For example, perhaps you can squat 150 pounds. Next week, you reach 160 pounds. In another three or four weeks, maybe you get to 170 pounds. And so on. This is a great strategy for increasing muscle growth.

If you’re doing squats one week and then a totally different exercise the next week, and then another exercise the following week, it becomes very difficult to establish a baseline on which to build.

Having said all of that, variety can play an important role – especially if you’re bored, at a plateau or if increasing muscle size isn’t a goal. Variety can help spice things up by giving you new exercises; this can help your workout feel fresh. If you’re trying to break through a stubborn plateau, switching things up (i.e., new exercises, changing the base of stability, changing exercise order) may help. And if you’re not looking to increase the size of your muscles, it becomes less important to stick with the same exercise for extended periods of time.

I hope that helps!

Love,
Davey

P.S. Want a guaranteed strategy for increasing muscle size? Download Davey Wavey’s Foolproof Guide to Building Muscle.

This 2-Ingredient Healthy Pancake Recipe Is Relatively Delicious.

I love pancakes.

But I don’t always love the list of ingredients which generally includes white flour, sugar, milk and butter. So if you love the taste of pancakes but don’t want to sacrifice your health, is it possible to have your pancake and eat it, too?IMG_0377

Yes.

Today, I will change your life with my favorite healthy pancake recipe. Best of all, it only requires two ingredients.

Ingredients:

  • 1 small ripe banana
  • 1 whole egg
  • 2 egg whites

Directions:

  1. In a bowl, mash up the ripe banana. Add in the whole egg and egg whites. Mix it all up (I use an electric mixer) until the mixture is homogeneous.
  2. Heat up a greased griddle or frying pan and pour 3-inch puddles of the mixture.
  3. Once the bottom of the pancake is golden brown (it takes about 30 seconds), use a spatula to flip the pancake.
  4. This recipe makes about 3 pancakes.

With 18 grams of protein, these healthy pancakes are a great alternative to traditional pancakes. And, they’re kind of delicious. Just temper your expectations; they won’t taste like your grandma’s fluffy pancakes… but they’re still pretty good in their own way.

Give them a try and let me know what you think.

P.S. For additional healthy recipes and everything you need to know about eating healthy, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Are You Pooping Wrong?

yljxpomnx9ibldawzebkLet’s talk about poop.

More specifically, the new counterculture craze of squatting to take a poop. While most of us find the image a bit barbaric and animalistic, the reality is that… we are animals. Our bodies evolved to squat and poop; it’s important to remember that sitting toilets are a relatively new invention.

According to squat aficionados, sitting on the toilet creates improper alignment that results in unnecessary pushing and straining. Squatting, on the other hand, is allegedly a more natural position that opens the anal sphincter and moves our internal plumbing into alignment. This allows for a more effortless, faster and efficient bowel movement.

In fact, according to a 2003 study, squatters spend 79 fewer seconds taking a poop.

Seriously.

home-02To simulate squatting on our current toilets, there are a whole slew of new products. In a Men’s Health article, Eric Spitznagel tried the Squatty Potty. It’s essentially a glorified stepping stool. You can either place your feet on it to elevate your knees and simulate squatting, or – if you’re more adventurous – you can plant your feet on the Squatty Potty and hover over the toilet seat to release your excrement.

Though a doctor of gastroenterology told the author that his Squatty Potty may or may not make much of a difference (more research is clearly needed!), the experiment made Spitznagel a believer. He swears his poops are better, healthier and more effortless.

Of course, you can save yourself the $79 and make your own Squatty Potty out of a stack of books to get the same experience. Maybe you’ll become a believe, too.

After all, a man’s gotta do what a man’s gotta poo.

P.S. Another east way to upgrade your poop is to upgrade your diet; download Davey Wavey’s Insanely Easy Guide to Eating Smarter and get started today!

 

Study: Obesity Takes 8 Years Off Your Life.

weight_loss_diet_male1With just a few weeks left in the calendar, many of us are looking to the new year to make life changes and resolutions.

The most common resolution is to losing weight (getting fit and eating healthier foods are numbers 7 and 8 on the list, respectively). This as a new report by United Health Foundation found that the obesity rate ballooned to 29.5% last year – up from 27.5% a year before. Nearly a quarter of the people surveyed said they hadn’t done any exercise in the last 30 days.

As such, it seems particularly timely that McGill University Health Centre released a study finding that obese individuals have the potential to decrease life expectancy by up to 8 years. In a world where all of us complain that life is passing by too quickly, cutting 8 years from the end of our life is massive. It’s nearly 3,000 days. More than 70,000 hours. I don’t have 8 extra years to spare. Do you?

According Dr. Steven Grover, the study’s lead author:

The pattern is clear – the more an individual weighs and the younger their age, the greater the effect on their health. In terms of life-expectancy, we feel being overweight is as bad as cigarette smoking.

Moreover, the study found that obese individuals can develop diabetes or cardiovascular disease earlier in life; the excess weight can rob obese individuals of nearly two decades of healthy life. It’s an alarming statistic.

Though it’s often used as such, I don’t like using fear as a motivator. Sure, it’s effective. But it’s also negative.

Rather than being motivated to lose weight, eat healthier and move more by a fear of dying, I’d encourage everyone – regardless of their shape or size – to exercise because they love life. The flip side of this study is that fit people live longer, healthier, more productive lives. And that’s a beautiful thing.

Whatever motivates you, get started. The near year holiday is just around the corner – and today is the perfect day to get a jump start on your resolution.

P.S. To ensure success as you shed excess fat, download Davey Wavey’s Weight Loss Program. From nutrition and exercise to rebuilding a healthier relationship with your body, this comprehensive program was developed with a team of experts – myself included. Use discount code “youtube” to save 25% during checkout. You’ll also receive 3, 15-minute workout videos as a free gift.

 

 

Do Spicy Foods Burn More Calories?

Dear Davey,

I recently read that eating spicy foods can help burn extra calories. I’ve been incorporating more spicy foods into my diet, but haven’t really noticed a difference. Am I doing something wrong?

From,
Beth

59800-Sexy-ChefHey Beth,

As I’ve mentioned before, there is actually some evidence that spicy foods can burn extra calories.

In a study from Purdue University, researchers added red pepper to dishes and measured the impact on the participants’ appetite and metabolic rate. The study concluded that spicy foods can affect metabolic rate and even decrease overall food intake. It’s possible that spicy foods make us feel fuller, or that they simply cause us to eat slower. That’s pretty exciting.

However, the impact of spicy foods diminishes as individuals become desensitized to the spiciness.

Moreover, the metabolic boost is temporary. The metabolism is quick to return to its baseline.

In other words, eating spicy foods is not a complete strategy in and of itself. Putting hot sauce on fried chicken and macaroni and cheese, for example, doesn’t negate the unhealthy qualities of those foods.

Ultimately, we are able to shed excess fat by decreasing calories in and increasing calories out so that we create a calorie deficit. This is achieved through a healthier diet and both strength and cardiovascular training.

Use spicy foods as a tool, but keep your focus where it counts.

Love,
Davey

 

Is Muscle Memory A Myth?

fitness-tips-for-menFirst things first, “muscle memory” refers to the retrieval of previously learned information that is applied with greater efficiency. In terms of strength training, it’s the idea that exercisers can rapidly return to previous levels of strength and muscle size after an extended period of inactivity.

You’ll commonly see “muscle memory” in action after an athlete is injured. Despite losing gains, the athlete may quickly recover to previous performance levels in significantly reduced time.

Let’s start with the obvious: Muscles don’t remember anything. As such, the term “muscle memory” is a bit misleading.

Your brain, on the other hand, does remember.

Think about your first few months at the gym. Or even your first year or two. There’s a lot to learn. You have to figure out what routine works best for you. You have to decide which machines or exercises are effective. You have to determine how much weight to lift. You need to learn form and balance. A great deal of time and energy is spent on your fitness learning curve.

When you return to the gym, you don’t need to re-learn the learning curve. It’s a one time thing, sort of like learning how to ride a bike. And that’s part of the reason why it’s much easier to make progress the second time around.

There may also be a biological component to muscle memory, having to do with cell nuclei which is detailed at long length here. In a very over-simplified nutshell, the extra muscle nuclei obtained by strength training seems to be very long lasting – even in muscles that are inactive for a long time. The extra nuclei enable the cell to rapidly start synthesizing protein for gains in size and strength.

All of this is great news, especially if you do fall off the workout bandwagon. It’s much easier to re-gain your gains the second time around. So what are you waiting for?

P.S. For a science-based, guaranteed approach to building muscle size, download Davey Wavey’s Foolproof Guide to Building Muscle. You’ll even get my 30-minute ab workout as a free gift!

How To Tighten Your Anus.

Dear Davey,

I’ve been in a relationship for a few months now, and my boyfriend is extremely large down there. He’s around 10.5 inches and very thick. I enjoy bottoming for him, but I have to admit that I’m getting more and more loose. Sometimes it feels hard to hold my sh*t.

Any suggestions?

From,
Ben

how_to_measure_410Hey Ben,

Sounds like a crappy situation. Sorry, I couldn’t resist. :-P

I give exercise advice on this blog, and… as it turns out, your anus has two muscles. The inner ring is the internal sphincter and it’s an involuntary muscle. That means, it’s an automatic muscle and you’re not able to exercise it. The external sphincter, on the other hand, is a voluntary muscle and it is something that you can exercise.

But first things first, you may just be paranoid. Instead of becoming “loose”, it’s possible that you’ve just become more accustomed to handling his size. Problems can occur when inserting truly large objects like bottles, arms and so on. These objects can even result in muscle tearing.

A good indication that you truly have an issue is leakage. But there can be many causes of this including constipation, straining, general wear and tear or even childbirth.

Obviously, if you do have an issue, it’s important to consult with a physician.

Having said that, try this.

  1. First, squeeze your sphincter while sitting in a chair with your legs slightly apart. It will feel like you are trying to prevent a leak; you should feel the muscle contract. Do this without contracting your buttocks, tummy or legs. You should feel the sphincter lift up and off of the chair. Continue breathing!
  2. Now, try the first exercise. Tighten the sphincter as tight as you can; hold for five seconds. Relax for 10 seconds. Repeat at least five times to increase the strength of your sphincter.
  3. Now, try the second exercise. Tighten the sphincter to about half of your maximum tightness; hold for as long as you can. Relax for 10 seconds. Repeat at least five times to increase the endurance of your sphincter.
  4. Now, try the third exercise. Tighten and relax the sphincter as quickly as you can. Try for at least five sets.
  5. Do these exercises several times a day. You can do it in the car, while watching TV or even right now. No one will know!

I hope that helps.

And as a side note, I’m probably not the only one that wants to see a picture of your boyfriend’s… well, anyway! Good luck.

Love,
Davey

P.S. If tighter abs (and not just a tight anus) are part of your fitness goals, download Davey Wavey’s Six Pack Program and get started today!

 

 

Mirrors Lie.

Mirrors-iphones-selfie-grindr-scruff-men-guys-gay-shirtless-naked-abs-cocks-ass-cum-bulge-hot-hung-hairy-muscle-beards-jocks-underwear-smile-lockerroom-caps-38Mirrors lie.

Or, more accurately our brains do. More specifically, our brains lie when observing our reflection. It’s pretty much impossible for us to see ourselves as we really are.

At the most basic level, our mind plays tricks on us when viewing our reflection. Our brains are literally trained to focus on the things we don’t like. Moreover, our minds exaggerate the things we don’t like so that they appear larger. Anyone who has ever had a pimple knows this to be true.

But let’s take a step back.

Even beyond our tricky brains, everything we see is an illusion. Look at your arm. It looks like a solid mass of flesh and bones. But it’s not; it’s trillions of atoms whirling around in giant clouds of information and energy. When you look in the mirror, that’s not something you’ll see

But let’s take yet another step back.

There’s a great and fitting quote by Thich Nhat Hanh about seeing clouds in a piece of paper:

If you are a poet, you will see clearly that there is a cloud floating in this sheet of paper. Without a cloud, there will be no rain; without rain, the trees cannot grow: and without trees, we cannot make paper. The cloud is essential for the paper to exist. If the cloud is not here, the sheet of paper cannot be here either. So we can say that the cloud and the paper inter-are.

Though it sounds like a line in some cheesy song, almost every element on earth was made in the heart of stars. The nuclear fusion that causes our sun to glow and the stars to shine also creates the elements from which the world around us – and even our own bodies – are built.

When you look at yourself in the mirror, you might see wrinkles or fat or things that you don’t like. But if you could really see yourself at a deeper level, you wouldn’t just see the clouds or the stars. You’d see the entire universe reflecting back at you in all its grandeur.

The mirror lies.

P.S. To lose weight through a new relationship with your body, download Davey Wavey’s Weight Loss Program. You’ll get three professionally filmed workout videos as a free gift!

Is Lard Healthier Than Butter?

Screen Shot 2014-12-02 at 11.45.52 AMI get a lot of questions asking if this is healthier than that.

Is brown sugar healthier than table sugar? Is McDonald’s healthier than Burger King? Is diet soda healthier than regular soda?

Lately, I’ve been getting a lot of questions about lard. More specifically, is lard healthier than butter?

Growing up in New England, I’m vaguely familiar with lard-fried foods. In fact, a restaurant near my parents’ home in southern Rhode Island still fries their clamcakes in pure lard. It’s worth noting that they’re the most glorious thing I’ve ever eaten.

In recent years, lard is making a comeback. But the truth is, real lard is hard to find. Most supermarkets only have hydrogenated lard, which turns it into a solid at room temperature. Unfortunately, hydrogenation is also the source of unhealthy trans fats which simultaneously boost bad cholesterol while lowering good cholesterol.

As detailed in a read-worthy article from Food & Wine, the process of procuring lard is actually tedious. In part, this is because many of today’s pigs are raised to be lean. To get enough pork fat to produce lard, you’ll need to find farmers who raise the pigs of yesteryears.

But let’s cut to the point: Is lard healthier than butter?

Despite its really, really bad rap, lard actually does have some nutritional advantages versus butter:

  • Lard is 60% heart-healthy monounsaturated fats; butter is only 45%
  • Lard has a higher smoke point than butter, making it ideal for frying – and less likely to turn burn and turn carcinogenic
  • Lard has half the saturated fat found in butter

While these attributes make a better case for lard than butter, let’s be clear: Neither butter nor lard are healthy. Foods cooked with either tend to be high in calories, and thus must be eaten in moderation.
In other words, lard is not the new kale.But lard may be on the brink of making a comeback in our diets. And in terms of it replacing butter or hydrogenated fats, that isn’t a bad thing.

P.S. To change the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter. You’ll get my 5-day ab workout videos as a free gift!