Water As A Habit

For more than half of my life I HATED drinking plain ol’ water. It was tasteless and boring as fuck!!!

Then, 21 years ago, Bill Phillips’ Body-for-Life challenge convinced me that water was one of the secret ingredients to bodybuilding and fat-lose.

I was NOT happy. Water sucked. But I started each day with 2 cups of plain ol’ water. And it sucked. I hated it, but drank the water while bitching about drinking the water.

The goal was 8 cups of water per day – with no sweetener. An IMPOSSIBLE task for me at the time. Now, it’s like clockwork.

I’m Suddenly Learning About Extra Virgin Olive Oil

Purchased a bottle of STAR brand Extra Virgin Olive Oil (EVOO) yesterday at Safeway. Brought it home, took a swig, and it tasted burnt as fuck. What the hell?!?

This got me thinking: what should Extra Virgin Olive Oil taste like? I came across words describing what it should not taste like: musty, rancid. Yuck!

There’s a UC Davis, California study that cites a high percentage of EVOO that’s imported into California is fake. At least this is what some food/health bloggers have labelled it. What does fake Extra Virgin Olive Oil even mean?

UC Davis Olive Center

1) STAR Extra Virgin Olive Oil bears the NAOOA (North America Olive Oil Association) quality seal. Olives used are from Spain, Greece, and Tunisia, as stamped into the label on the back. This tasted smooth – but definitely burnt.

2) Safeway Signature Select California Extra Virgin Olive Oil has NO quality seal on the bottle. Although it does have “California Grown” in seal-of-approval-looking artwork (which I think is vague). The Ingredients listed are: California Extra Virgin Olive Oil. But it does NOT say anything about where the olives were pressed and bottled. I also could not find any further information online. This tasted smooth, and not burnt.

3) California Olive Ranch Extra Virgin Olive Oil. The bottle bears the OOCC (Olive Oil Commission of California) quality seal. As the OOCC’s website states: “Consumers looking for high quality olive oil should simply look for information on the label indicating the product is grown and bottled in California.” As far as I’ve been able to read on the bottle’s label and their website, this product is grown, pressed, and bottled in California.

The research continues.

What's Better Than Taking Mom to Brunch on Mother's Day?

Mom has always said that humans become less human over time as they get fewer hugs and experience less physical contact.

When I was a kid, Mom would rub me and my brother Lance’s heads as part of our bedtime routine. It was great! Now that Mom’s 77 years old – and has lived alone for decades – she doesn’t have nearly the same amount of physical human touch that older people need.

When my Aunt Dorothy lay on her deathbed, I stroked her arms and head. When my grandpa Gordon lay on his deathbed, I held his hand and rubbed his head. So what about when Mom (or any loved one) is alive and well? What does science say about the benefit of human touch? From Psychology Today’s article 8 Reasons Why We Need Human Touch More Than Ever, scientific research now correlates physical touch with, among other areas:

Decreased disease and stronger immune system; and Overall wellbeing.

Giving my Mom a back rub.
Giving my Mom a back rub outside of Weatherstone Coffeehouse in Sacramento, CA.

In my busy adult life, I rush around getting things done and I don’t alway remember to slow down and pay my Mom back with the same physical touch that she showed me as a child. Tonight I gave Mom a 15 minute back rub, neck rub, and scalp massage. She loved it! She said it made her body tingle. And that’s exactly what I remember when I was a child – the tingle.

You know what’s way better than taking my Mom to brunch on Mother’s Day? A back rub on a regular day!

Gary Vaynerchuk Sees A Trillion Dollar Meditation Industry

Heads-up if you’re in the health, wellness, fitness industry.

Maybe you own a yoga or pilates studio, a gym or Zumba studio, a clothing line, an App software company, a music recording studio, a social media marketing company, a website design company, a logo design company…

“Meditation is about to EXPLODE in America! …In 4-5 years this will be a Trillion-dollar business.” –Gary Vaynerchuk

Think of all the satellite industries that come along with the coming Meditation wave. The meditation startup needs studio space, flooring, mats, logos, instructor photographs, brochures, business cards, t-shirts, pants, custom music mixes, mobile Apps, SnapChat filters, websites, marketing, legal counsel, cleaning services, credit card processing, insurance, bank accounts.


Goat Milk Protein Shake

I’ve HATED goat milk since I was a kid. Saw it at Sprouts Farmers Market and thought I’d give it a try. It’s been sitting in my fridge for the past 3 days. I’m nervous about the taste because, you know, childhood experiences never really go away – lol.

Blended 8 ounces of Meyenberg brand Ultra-Pasteurized Whole Goat Milk (8g protein) and one scoop of Muscle Milk chocolate protein powder (16g protein) in my Nutribullet blender.

Nutribullet blenderReid Walley drinking Goat Milk & Muscle Milk Protein Shake

Pretty damn tasty!

So why Goat Milk? Less of a pain in the ass on my lactose-intolerant stomach – at least from what I’ve read.

I Don't Wanna Do My Leg Workout

It’s the Thanksgiving weekend and I do not feel like doing my leg workout. Plus, squats are not my favorite exercise to do.

Doing it anyway.

I can hear the “just take it easy, it’s the Thanksgiving holiday” thoughts pinging around in my head while I plant my feet for another squat set.

Sometimes working out ain’t no fun.

Is Magnesium A Miracle Supplement? Tim Ferriss with Charles Poliquin

After listening to world-class Olympic strength-trainer, Charles Poliquin, tell Tim Ferriss (during the “Charles Poliquin on Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive” podcast) that the supplement he most recommends for Americans is Magnesium, I went researching.*

I already get Magnesium in my daily multi-vitamin/multi-mineral. But Poliquin explained that he takes three different forms of chelated Magnesium. Poliquin was also emphatic about staying away from Magnesium oxide (which is the most common Magnesium product on store shelves) and instead use Chelated Magnesium (which I discovered is much tougher to find). Charles Poliquin details 21 reasons why you need a good Magnesium supplement.

Of course, I didn’t know what the hell Chelated meant. And I didn’t know why oxide was bad. Enter Google…

Chelated magnesium is the best

Livestrong’s article, Differences Between Magnesium Chelates and Magnesium Citrate, is a great resource:

“Chelated” basically means the magnesium is pre-attached to an amino acid carrier. Glycine is the smallest amino acid commonly found chelated to magnesium, making magnesium glycinate easiest to absorb and thus the ideal form of the nutrient for those attempting to correct a deficiency. Other forms of chelated magnesium include magnesium lysinate, magnesium orotate and magnesium taurate.

Why you don’t want magnesium citrate

Magnesium Citrate Laxative
Magnesium Citrate Laxative

If you have trouble pooping, you want Magnesium Citrate. As Livestrong further points outMagnesium citrate is magnesium with citric acid. This version of the mineral is useful due to its laxative effect. Sure enough, this is the exact form of magnesium that my Gastroenterologist instructed me to drink to clean out my intestines before for my colonoscopy.

Licensed pharmacist and functional medicine practitioner, Suzy Cohen, RPh, also mentions that Magnesium Citrate is great for constipation.

For our purposes here, we definitely do not want this commonly-available Magnesium Citrate.

Why magnesium oxide sucks

Dr. Weil states: look for magnesium citrate, chelate, or glycinate, and avoid magnesium oxide, which can be irritating to the digestive tract. (My note: I now know to stay away from the citrate form unless I want a laxative).

Read the supplement label

Always check the fine-print on the back of the supplement bottle. Many of the Chelated Magnesium products included Magnesium Oxide, Magnesium Citrate and amino acid chelate. NOT what I’m looking for. I want JUST chelated.

What I found at health food stores

Doctors Best Magnesium
Doctors Best Magnesium

At Sprout’s Farmers Market in Sacramento, I found KAL brand had separate bottles for: Magnesium Glycinate and Magnesium Taurate. These look pretty cool!

After further research online, I ended up purchasing Doctor’s Best High Absorption 100% Chelated Magnesium. The label states: Magnesium as glysinate/lysinate chelate. It’s gluten-free, non-GMO, vegetarian, and vegan. Doctor’s Best uses a patented, organic, chelated delivery form of magnesium to optimize bioavailability and GI tolerance. At all the health food stores, this was one of the few Magnesium products that is actually chelated – unlike the commonly-available oxide or citrate forms of Magnesium.

What Magnesium does Charles Poliquin sell on his site?

GabaMag Magnesium capsules from Trilogy Nutritional Supplements in Australia. Poliquin mentions taking GabaMag during his Tim Ferriss podcast.

Ubermag Px (which combines four different chelates of magnesium glycinate, fumarate, taurate, and orotate). As Poliquin’s website states: Chelates are far better absorbed than the inexpensive magnesium salts.

Where does Charles Poliquin talk about Magnesium?

In Tim Ferris’s podcast, Poliquin answers the question about Magnesium (starting at the 2:14:20 timestamp). He also mentions what type of Magnesium to look for: Threonate, Glycinate, Orotate, Lysinate. Poliquin likes to use all chelates, and mentions Threonate the most. He recommends a whopping 4g per day for men, and 2.4g per day for women.

Here’s what I found on Charles Poliquin’s website regarding Magnesium: The Best Replenishment Protocol for Low Magnesium. It includes dosages, as well as info on low-quality vs high-quality forms of Magnesium.

What other supplements does Poliquin recommend?: A really good Fish Oil, like OmegAvail™ Ultra with Vitamin D3, K1 & K2 from Designs for Health; and Zinc (glycinate, orotate, etc).


*As usual, ask you doctor about all this shit before going crazy with Magnesium.

Soy And Kale Are Kicking Your Thyroid's Ass!

Hypothyroidism and Soy don’t play well together!

Talk to your doctor before implementing any of the following super-badass options*

Soy Protein Isolate and Isolated Soy Protein apparently like to punk your thyroid. So, these ingredients are not recommended for us Hypothyroidism peeps. I came across this info on Joe Cross’s blog Reboot With Joe (the guy from the movie Fat, Sick & Nearly Dead):

Certain soy foods may not be ideal for under-active thyroid sufferers. I recommend limiting the consumption of highly processed soy, like soy powders, meatless burgers and other packaged foods listing “isolated soy protein” or “soy protein isolate” in the ingredients.

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist. Source: Goitrogens and Thyroid Conditions: Risk or Rubbish?

I looked at my favorite EAS Complete Protein Powder (this shit tastes great, btw) and discovered one of the ingredients is Soy Protein Isolate. Dammit!

Stop juicing raw Kale if you have Hypothyroidism!

Joe Cross says I gotta stop juicing Kale. Ugh. All the kids are friggin juicing Kale, including me. Well, not anymore.

As Reboot With Joe points out in the article Juicing for Thyroid Health and Weight Loss, juicing raw Kale has a negative effect on my Thyroid because cruciferous vegetables, like Kale, are assholes when it comes to Hypothyroidism. However, steaming Kale is fine!

Cruciferous veggies [like Kale] are healthy and have nutrients to support the body’s natural detoxification processes and provide cancer-fighting compounds. Choose to consume them lightly steamed, roasted, grilled or baked. Limit or avoid juicing raw cruciferous vegetables [like Kale].

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist. Source: Juicing for Thyroid Health and Weight Loss

*I’m not a friggin doctor, so get your ass to your doctor and ask her about this shit!