tag:blogger.com,1999:blog-1804574044714032512024-03-17T10:37:12.280-06:00Dawn - Sometimes An Ultrarunner<br><br><br>...triathlete, paraglider pilot, ultra runner, Spartan, rock climber, and adventure racer.
Focused on optimizing my nutrition to maximize my athletic potential.
Faster in my 40s than I was in my 20s!Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.comBlogger559125tag:blogger.com,1999:blog-180457404471403251.post-11074955802804242232024-02-10T11:38:00.001-07:002024-02-10T14:04:39.582-07:00Oracle Rumble Half Marathon, Jan 27, 2024<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy5b62w1j-n8nYSW9ryN5pyLFLqC_W1Uj7LdfR9pzmpkKO9KsC0GM7T09NRWrg01w1wIdr33qys7P4C3YrqvfurQFRLkPKmSO6l4MZ6a16PpWCzmgM2SMYuiVk2YP18RNGe9Y5yDuz3r6VhNX4UZMoro1JtDOkAGAeIlFf_8IrYjVzSIkiAAGRrVlMr0I/s7952/20240127-OR_075.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="5304" data-original-width="7952" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy5b62w1j-n8nYSW9ryN5pyLFLqC_W1Uj7LdfR9pzmpkKO9KsC0GM7T09NRWrg01w1wIdr33qys7P4C3YrqvfurQFRLkPKmSO6l4MZ6a16PpWCzmgM2SMYuiVk2YP18RNGe9Y5yDuz3r6VhNX4UZMoro1JtDOkAGAeIlFf_8IrYjVzSIkiAAGRrVlMr0I/w400-h266/20240127-OR_075.jpg" width="400" /></a>This was not an easy race! Lots of ups and downs and twists and turns. <i>Falling would have probably involved a cactus. </i> But mostly it was hard because Jim was on my heels the entire way. He used to be 25% slower than I was. I could time our races like a metronome. Then he started getting faster. And faster. </div><div class="separator" style="clear: both; text-align: left;">Before the start I told Jim he would only be 3 1/2 minutes behind me today. And then I had to go out there and work my bum off to make that happen. Got a blister to prove it and everything. In the end, he was 5 minutes slower, but he did have to stop to pee! So I'm gonna have to work harder to stay ahead of him now. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The race was just north of Tucson, Arizona, in Oracle State Park. Hence the name? Beautiful sunny day just like I expected in Arizona...hopefully it's snowing or raining at home and getting that part of winter out of the way.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Great photographers capturing this course! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Results are here: <a href="https://www.ultrasignup.com/results_event.aspx?did=104227">https://www.ultrasignup.com/results_event.aspx?did=104227</a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtxT_QZd5JgaWXyeqBzoaZAoxqsEal5xxBJa4_EtYuRP3QEwn3M9DNI8IELqEzuIa66q0CGCYRLH31b2cf0TZ4zTeiYt3-Bvl0CZsvIS5GZYQ6ef-cIE1JQayWowof6rotVZFYDleC_yTFBdXt_ieeNuBBQl4iaj237Q14vrrDArvdGF23QHPobmWM8tk/s792/2024-oracle-rumble-half-marathon-map.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="792" data-original-width="612" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtxT_QZd5JgaWXyeqBzoaZAoxqsEal5xxBJa4_EtYuRP3QEwn3M9DNI8IELqEzuIa66q0CGCYRLH31b2cf0TZ4zTeiYt3-Bvl0CZsvIS5GZYQ6ef-cIE1JQayWowof6rotVZFYDleC_yTFBdXt_ieeNuBBQl4iaj237Q14vrrDArvdGF23QHPobmWM8tk/s16000/2024-oracle-rumble-half-marathon-map.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9cewko7NtaoBZt0VRzpE8rlHMqYkWf5mweGlzSg0iNc2kgafcONSQihQM9LNvkqkTNdEouvvN7MBjn9qiRbyEi0uYvEd_696nmby6mCKFQwcyEbm8LY0mdyOWD5Sh4BGotnRVsEj2g1gHoNQF2UXIe6mMWrYUQ-UVqZoKjEXb_CwGRpN438FA_9_q5U/s1581/Untitled.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1581" data-original-width="1362" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9cewko7NtaoBZt0VRzpE8rlHMqYkWf5mweGlzSg0iNc2kgafcONSQihQM9LNvkqkTNdEouvvN7MBjn9qiRbyEi0uYvEd_696nmby6mCKFQwcyEbm8LY0mdyOWD5Sh4BGotnRVsEj2g1gHoNQF2UXIe6mMWrYUQ-UVqZoKjEXb_CwGRpN438FA_9_q5U/w552-h640/Untitled.jpg" width="552" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKBv9RebIMt-F2cc7Fat0SDNVpzDKM3x1BgMx6urWVomAsJZ1BC7ICDdxS-zs2WRHTZiTtm6Y3dMVEP1E5Q4xq5cGokgag1k62N9kr72_mJR6z3HIGWhxmAZQ8nqcCdPRDzQzU0kNkpmXbcUPxb87nLAOgvSvWaaIEMLGf9MzFCp0EBQp4qRUwPpvvoA/s2951/2024_OracleRumble048.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2214" data-original-width="2951" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKBv9RebIMt-F2cc7Fat0SDNVpzDKM3x1BgMx6urWVomAsJZ1BC7ICDdxS-zs2WRHTZiTtm6Y3dMVEP1E5Q4xq5cGokgag1k62N9kr72_mJR6z3HIGWhxmAZQ8nqcCdPRDzQzU0kNkpmXbcUPxb87nLAOgvSvWaaIEMLGf9MzFCp0EBQp4qRUwPpvvoA/w640-h480/2024_OracleRumble048.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8YD9RJ7fkq2l1rhXVNmbkIW0c2EVHbw2-UcMmV7pA4hixqAyKkPJyJfMvfiiK7ILWJVcQrmK1hyphenhyphen3Rx94XxM1QWGqRNzEbXOJulhpgW0sh1ilfRNtGQQnlEH5rO4ztpxI1Sp6jcqw5IdZU_rj-nySSG5_vUgAWLY2TqgYH1i7Vz_U30muS2-kJvcMgVwI/s7796/20240127-OR_032.jpg" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="5304" data-original-width="7952" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPaXBTnSXC3eCtqtEAnl3eNk7o2OvqZsXOYwKHSB7Ueup9l8SA9Hvz8PmsNwJZCm6BSSfORnAq7XB14nMBUP84Mpi15fEVm3c174DbLAOjTQKHANsUBNv2ge1wzpllULp_xqxLcZJ4VRrapL5kECIl3vudBFDY-QCH6C2hCB5-134XymT3vmAg7i9wtRw/w400-h266/20240127-OR_150.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUSohyphenhyphenljkTZKp5LBWjTn3_5mMIUF8o0R1tEy9kmAkVTXyQJTEBz1RHTjZDWKWCeDKUM6JEPishDDBjfYXwbSN2aO9a1apgPSXgBxTJIlXRHQLCxng3NLosFgtDT85QmWQ4kqUKcHX_9dkzelhMT_zE4-WHaAgNhfpn266naU1A6hVLuMTz-WrdcZ3cGGc/s7952/20240127-OR_158.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="5304" data-original-width="7952" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUSohyphenhyphenljkTZKp5LBWjTn3_5mMIUF8o0R1tEy9kmAkVTXyQJTEBz1RHTjZDWKWCeDKUM6JEPishDDBjfYXwbSN2aO9a1apgPSXgBxTJIlXRHQLCxng3NLosFgtDT85QmWQ4kqUKcHX_9dkzelhMT_zE4-WHaAgNhfpn266naU1A6hVLuMTz-WrdcZ3cGGc/w400-h266/20240127-OR_158.jpg" width="400" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-24874730709364049942024-01-10T12:02:00.007-07:002024-01-10T12:02:56.655-07:00The Last One Standing Ultra, Dec 8-9, 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbOzOs9keEfe7ygvMFy5KwzTi2HHFFP_LJo-lJLGQHgvvPIJLz4dGOP2OYy0SXrIjnks64PsjkW52fvxzI3OuN6lWIvdabfjvD_gqJwHVQg6V3PNfAytSN_CLMLJDAy6SlPGJMvGZwpnZbDfHaSEHnyErokZRfIMrNSWGD1VtUKgtLHSRSuV4OJougFCE/s1440/409828596_10159193928392735_6088339691980206624_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1440" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbOzOs9keEfe7ygvMFy5KwzTi2HHFFP_LJo-lJLGQHgvvPIJLz4dGOP2OYy0SXrIjnks64PsjkW52fvxzI3OuN6lWIvdabfjvD_gqJwHVQg6V3PNfAytSN_CLMLJDAy6SlPGJMvGZwpnZbDfHaSEHnyErokZRfIMrNSWGD1VtUKgtLHSRSuV4OJougFCE/s320/409828596_10159193928392735_6088339691980206624_n.jpg" width="320" /></a> Now for something new and different. </p><p>The Last One Standing is a 6 mile loop race. Every 90 minutes you have to run one loop of the course. If you can't finish by the cutoff time, your race is done. </p><p>To make it harder, it's held in December, close to the shortest day of the year. </p><p>If that's not bad enough, it starts at 3 pm, so for most average runners, only the first 2 laps are in daylight. Everyone but the real beasts quit sometime between sundown and sunup. </p><p>AND, it's probably going to be cold. Yes, it's held in St. George, Utah, but it's winter, and it's cold. </p><p><a href="https://www.sgcity.org/lastonestanding/">https://www.sgcity.org/lastonestanding/</a></p><p><br /></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY0Akt5zXNfTQL9LfZZAqEUotgJ5maOklThmFSOQ0gUOpQjYyNmdHuwbCcRxFSpKYEkDjBhpT7UYKduha0peZkx-Ak7wo4AOFnW93Rat0kO1UVgCHx5LFzGA5n2lcwnHG4fhyphenhyphent6553Jb0vK1ki8wzMO0BJIRb-W28RaWPI2Tazb9LjVHB8CUAGdDHvJ30/s2016/IMG_6829.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY0Akt5zXNfTQL9LfZZAqEUotgJ5maOklThmFSOQ0gUOpQjYyNmdHuwbCcRxFSpKYEkDjBhpT7UYKduha0peZkx-Ak7wo4AOFnW93Rat0kO1UVgCHx5LFzGA5n2lcwnHG4fhyphenhyphent6553Jb0vK1ki8wzMO0BJIRb-W28RaWPI2Tazb9LjVHB8CUAGdDHvJ30/w400-h300/IMG_6829.jpg" width="400" /></a></p><p>I tried to get an extra bit of sleep the night before the race started, but that's like trying to catch water in your hands. I spent the morning packing up a bunch of cold weather camping gear, and the food I would need. At midday, I went down to the park to register and set up my tent. Inside went my sleeping bag and mat, plus all the spare clothes I might need to stay warm, phone charger, snacks, flashlights, etc. It was close enough to my house that I could then go home and rest again for a few hours. </p><p>It was a beautiful day, and I started the first lap wearing shorts and a t-shirt. That wouldn't last but it was nice anyway. 1st lap challenge: 50 jumping jacks before the start. The loop was almost pancake flat with a bump after the first mile. It was very runnable on pavement along the Virgin River. My goal was to run the distance in under an hour and have 30 minutes to rest each time. I ran the first loop in :53 and came in first. Not that such things matter...it meant that I probably went out too fast! </p><p>I crawled in my sleeping bag, changed into warmer clothes because it was already feeling cooler, and ate some rice and pork from Mo'Bettahs. Then I rested. That part was really nice on each lap! </p><p>2nd lap was light enough not to need a flashlight yet. 2nd lap challenge: Wear a santa hat and beard. It kept my head warm but the ponytail pompom made me happy not to have long hair. :53</p><p>3rd lap was dark and I went with hat, gloves, sweater, race pack, and an emergency windbreaker. One headlamp was enough light to see the ground but I carried a backup. 56:</p><p>4th lap get in a routine of a steady pace. Chatted for a few minutes with Ashley, Amber, and Sarah, who clearly COULD run faster than me but were choosing not to. (Ashley won Badwater last year too!). It helped pass the time. :57</p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmIYlBB3hz1jXU5h71AYJnjEKIvFyPZvA6D7Vv6Py5VS9FT0-h0fv_MzoSZEgEJelMZDGLodJ4RsyGFVvRFqrQ2HHrYylH_dwpk7NJnQFOM97mgMLhHAW68_ugEXHNiZs2zZfap1TG1OiX1XqV39T7vg-l6KLZF09RPvBJ4RuFYrowdjkM_4YonMHI7x0/s2016/IMG_6831.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmIYlBB3hz1jXU5h71AYJnjEKIvFyPZvA6D7Vv6Py5VS9FT0-h0fv_MzoSZEgEJelMZDGLodJ4RsyGFVvRFqrQ2HHrYylH_dwpk7NJnQFOM97mgMLhHAW68_ugEXHNiZs2zZfap1TG1OiX1XqV39T7vg-l6KLZF09RPvBJ4RuFYrowdjkM_4YonMHI7x0/w320-h240/IMG_6831.jpg" width="320" /></a>5th lap. Challenge: Carry a raw egg the whole way around. Mine made the journey :) Could my headlamp batteries last 3 laps or did I need to switch them out? These are the questions I needed to answer as I crawled in my sleeping bag. Need to eat...went with licorice, potato chips and more rice and pork. Carrying a small bottle and making sure I drink it on each lap :59. 30 miles total so far. </p><p>6th lap got a late start as I was reluctant to get out of my tent. But that would just make my rest shorter on the next round. Didn't catch up to anyone to chat because they were all ahead of me. 1:00</p><p>7th lap at midnight. Made sure I got out on time this lap. Ashley had changed into a gingerbread man costume or something...yes she had 17 changes of costume for this race! This one looked nice and warm! Chatting distracted me from thinking about my knee hurting a little. 1:01 </p><p>8th lap changed shoes assuming my carbon plated road shoes might be tired and a new shoe would help. So wrong. The new ones felt flat and yuk and I lost a minute per mile in springiness. Plus it was getting really cold and my knees hurt and it was that time of night when you really don't want to be running. Discovered pineapple juice in my cooler. Yum. 1:14</p><p>9th lap not much time to rest with my slowing pace. Changed back to my original shoes. Handwarmers weren't really working and I was starting to get really cold but didn't have enough energy to put on a warmer pair of tights. Not generating enough heat to stay warm either. 1:19</p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjFWU30sys3AgvnDSUHbj1zVppPiNraHZSVvqh4YtQ67My1S0rF4FLjAHyPlzakywsMThcDIWBYN9mL5H4Oxtpixem3GB4ZGhLtqCcWXSp3-IDH-Q1ulm2BKav2L5an2RKfusg4Q3di5G7voAoGI9aASmtJbjaSIFyGsCFrI7_AuwhOFv7jRdlxw11y9f4" style="margin-left: auto; margin-right: auto;"><img alt="" data-original-height="856" data-original-width="2006" height="274" src="https://blogger.googleusercontent.com/img/a/AVvXsEjFWU30sys3AgvnDSUHbj1zVppPiNraHZSVvqh4YtQ67My1S0rF4FLjAHyPlzakywsMThcDIWBYN9mL5H4Oxtpixem3GB4ZGhLtqCcWXSp3-IDH-Q1ulm2BKav2L5an2RKfusg4Q3di5G7voAoGI9aASmtJbjaSIFyGsCFrI7_AuwhOFv7jRdlxw11y9f4=w640-h274" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The branding iron to mark each lap was the warmest thing around!</td></tr></tbody></table></p><p>10th lap gave up any hope of finishing as running was really painful but walking felt fine (I hdan't walked at all, just run and laid in my tent!). Took a longer break, put on my biggest puffy jacket and set out to walk the whole loop. I was still freezing the entire way and knew I would not make the time cutoff. 1:37</p><p>That gave me 60 miles and I crawled back in my tent for a minute to warm up my hands enough to pack up my gear. Packing up was harder than running! It was just getting light as I walked to the car. The thermometer said 28 degrees! No wonder I was cold. I left my cooler open as it was colder outside than inside! </p><p>Of the 15 hours I spent racing, I spent 11:49 running and about 3:30 resting. Luckily my tent was right by the finish line so it was a quick switchover. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmrpxgobFLPD57Kt2ViRNQyDdPy3er61xXaw6pIQ45qNtjvUEulejsrdpG5vOB96PtLL2A4u8VR4GWGdBcMsODLR3j_JZjIB646sbTNhSkQwCqL1yoKiOVdG-RAvfs3c6S-5marts7dFB2ZAmnwN9v0pYoNPgh4pbgYhpSpaXqEEiCUOkVghVB9P_KQ0/s2084/Screenshot%202024-01-10%20at%2011.09.06%20AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1510" data-original-width="2084" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmrpxgobFLPD57Kt2ViRNQyDdPy3er61xXaw6pIQ45qNtjvUEulejsrdpG5vOB96PtLL2A4u8VR4GWGdBcMsODLR3j_JZjIB646sbTNhSkQwCqL1yoKiOVdG-RAvfs3c6S-5marts7dFB2ZAmnwN9v0pYoNPgh4pbgYhpSpaXqEEiCUOkVghVB9P_KQ0/w640-h464/Screenshot%202024-01-10%20at%2011.09.06%20AM.png" width="640" /></a></div><br /> <p></p><p>I came in 22nd out of 105 runners. 15 men and 2 women survived all 17 loops to run 102 miles. Kudos to them! </p><p>Results are Here: <a href="https://ultrasignup.com/results_event.aspx?did=100567">https://ultrasignup.com/results_event.aspx?did=100567</a></p><div class="separator" style="clear: both; text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2D3H5OKBmwF4mUJBACsfXQw5UdOtSEfB19uvs_nHTKK_DQqL4k3p1LHfgB0KM5ipkB71ZVCISh8BCpEIKvnHuMVMKN7bXPu2SA6gwPzt1pI_ldoYg6FxMomV6KQQ7ILV1LTXcjHiDUICxlbdqaiaXh2nX3u3IKCFhOYJFduddF4IeamkD6MGLFHYKWd4/s1200/411074446_10159193928372735_6004825283170068177_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2D3H5OKBmwF4mUJBACsfXQw5UdOtSEfB19uvs_nHTKK_DQqL4k3p1LHfgB0KM5ipkB71ZVCISh8BCpEIKvnHuMVMKN7bXPu2SA6gwPzt1pI_ldoYg6FxMomV6KQQ7ILV1LTXcjHiDUICxlbdqaiaXh2nX3u3IKCFhOYJFduddF4IeamkD6MGLFHYKWd4/w400-h400/411074446_10159193928372735_6004825283170068177_n.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My nearest tent neighbor Joshua finished the whole distance!<br /><br /></td></tr></tbody></table></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWeZx-rc1I-JIjYA0RR-8MGzXSlvepDzZgEkloa5uX95L5gr2zo6TQ3JJ5gizOZJWEkzFupnjWjYHzmCVNIQ0vgKr-65VnJWwMJL9819TH_pF3fE51BKpBKWmrWgYVWUsrIBmYtv9D1hI53DtUwpsW1UvMjyygicKK5HmMYFtBoG663UCzNb3bn_5xxvc/s2016/IMG_6825.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWeZx-rc1I-JIjYA0RR-8MGzXSlvepDzZgEkloa5uX95L5gr2zo6TQ3JJ5gizOZJWEkzFupnjWjYHzmCVNIQ0vgKr-65VnJWwMJL9819TH_pF3fE51BKpBKWmrWgYVWUsrIBmYtv9D1hI53DtUwpsW1UvMjyygicKK5HmMYFtBoG663UCzNb3bn_5xxvc/w400-h300/IMG_6825.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi06kXV03nhnzZlvFVkoS7BR_jeukfDQVZdu0RSLWK0FwZOVCLgsHpqQ3jmODcK8jeYPMtz1O1teZcANh8SaaykEExC6IWK0vvTqxD4rgIUIOndlIrbJKHOcNg7KtsWwvE_GR7JuYsPT8okFQx_7EvGwyVComyhvpTCzH543_XGA91y_MyxR9ODas11JVI/s2016/IMG_6828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi06kXV03nhnzZlvFVkoS7BR_jeukfDQVZdu0RSLWK0FwZOVCLgsHpqQ3jmODcK8jeYPMtz1O1teZcANh8SaaykEExC6IWK0vvTqxD4rgIUIOndlIrbJKHOcNg7KtsWwvE_GR7JuYsPT8okFQx_7EvGwyVComyhvpTCzH543_XGA91y_MyxR9ODas11JVI/w400-h300/IMG_6828.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQRKx6T1rWOmJkSaVO47GVsQkghyCtzFAmSMSz8O24ZGLfr8VMuRuVCpUsKt7qJwcH3oRt8eOpMp1DpBM1Ln1BEnghPixFMIRjluzYHnuOYFGdY9xRuQ0fe1OPHhk4nJzQBT9fmOcj8dB0O_H0RIJMd1oe7PZVHg7kpoMxdw4ZZ7gWYTmdJuowjpOjcmw/s2016/IMG_6838.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQRKx6T1rWOmJkSaVO47GVsQkghyCtzFAmSMSz8O24ZGLfr8VMuRuVCpUsKt7qJwcH3oRt8eOpMp1DpBM1Ln1BEnghPixFMIRjluzYHnuOYFGdY9xRuQ0fe1OPHhk4nJzQBT9fmOcj8dB0O_H0RIJMd1oe7PZVHg7kpoMxdw4ZZ7gWYTmdJuowjpOjcmw/w400-h300/IMG_6838.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-87350590643207239002023-11-14T17:20:00.000-07:002023-11-14T17:20:46.602-07:00San Luis Obispo Spartan Ultra, Nov 4, 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7DGRebjZ0ciuY1hyXST82svBV0l0WLluRqE46HNrRn9UR-WJ8CyMOIoanum9WaYCz-aSP0kSWRZRynPphbYEsAvoZAh9JVHOzul_dW1TN_MU4Ug0pSwuGwYORiOtkiZiNsdxEXF7CTPLQdFyDxQb0SRl1x-Bj1S1__Vt3ZuEnhHD-eEThYuXGsv4qf5Q/s800/231104CA-Saturday-MBahrenfuss-007.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="534" data-original-width="800" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7DGRebjZ0ciuY1hyXST82svBV0l0WLluRqE46HNrRn9UR-WJ8CyMOIoanum9WaYCz-aSP0kSWRZRynPphbYEsAvoZAh9JVHOzul_dW1TN_MU4Ug0pSwuGwYORiOtkiZiNsdxEXF7CTPLQdFyDxQb0SRl1x-Bj1S1__Vt3ZuEnhHD-eEThYuXGsv4qf5Q/s320/231104CA-Saturday-MBahrenfuss-007.jpg" width="320" /></a> I wasn't sure I was going to make it to the starting line of this race. With two weeks to go, I threw my back out of alignment, and was having trouble tying my shoes much less walking or running. With the help of my chiropractors and a liberal use of peptides, I slowly started to feel better. </p><p>The race was close to my mother-in-law's house in CA, so we were there anyway to visit her. With 24 hours to go, I risked a few burpees, didn't feel any pain while moving, and decided to race! </p><p></p><p>The venue was set in the middle of a vineyard. No water on course, no fires, and not many hills made this a very fast race. We started in the dark, and needed a headlamp for a good 1/2 hour...I've never run an Ultra this late in the year before. But I was grateful for the hours of cool and chill weather as temps were supposed to climb into the 80s by the afternoon. </p><p></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhMvanNl0I_IY4_4YXLWS0sHwTyat1Hddqgkmn8k-UkYWR-x_4olDEckRv18EvSTozDpxLGZaKmnyAz2t9fLjr4TO0beapJdJvtOWZF_J-4oAl2YVUmmmtezzPeNKH4wrbZ_HcE6qstZpJC73apT2urDuFuIfnfUWyxatx6x1cVj8C1vJojQ9vdEzQZCo/s2880/5335770.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2880" data-original-width="1920" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhMvanNl0I_IY4_4YXLWS0sHwTyat1Hddqgkmn8k-UkYWR-x_4olDEckRv18EvSTozDpxLGZaKmnyAz2t9fLjr4TO0beapJdJvtOWZF_J-4oAl2YVUmmmtezzPeNKH4wrbZ_HcE6qstZpJC73apT2urDuFuIfnfUWyxatx6x1cVj8C1vJojQ9vdEzQZCo/s320/5335770.jpg" width="213" /></a>An Ultra Spartan usually takes me between 8-9 hours to race. There's always 2 loops of a 13 mile course plus a little extra zinger on the first half, so I plan on 5 hours to get to transition/halfway bag, and then 4 more hours to finish. On this course I was back in transition at 31/2 hours which meant my pace was faster than usual (and the course was a little short). </p><p>I had a bag of ice waiting for me in transition, but it was barely hot enough to need it at 9:30 am. I kept waiting for my back to hurt, but never even felt a twinge and I was grateful for that! My pace did slow on the second half...I had only managed 3 runs in the previous month since my marathon and that's not quite enough. </p><p>Only 1 woman passed me the whole day and although I kept her in sight for hours I was behind by 15 minutes at the finish. I hoped that she wasn't in my age group, and thankfully she wasn't! I finished in 6:45, about an hour ahead of anyone in my age group. Yay. </p><p>I caved to common sense and didn't race the Super and Sprint the next day. No reason to push my luck and reinjure something. Jim raced the Trail Half Marathon, kicked ass as usual, and finished in 2:14. Not sure if I would run head to head with him right now, he's getting really fast. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5yC16lWdsgBG2JqjphL0WwPVOsd4aKfGh7DHjliPBUCtFyKIKbmXsH2MyJYjRfQ0mt_Q9Fl7nI4VrX7uuWt_mp37nv7_epL3VodXFukiwCdSuhQ1tfkAlfGOIURtpTMX9aRUdq1tdNNTKeocJGAaQl-ISfoIAMymd5QdNT6veRZxb46GwpPqlkrP_3ws/s800/231104CA-Sunday-MBahrenfuss-024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5yC16lWdsgBG2JqjphL0WwPVOsd4aKfGh7DHjliPBUCtFyKIKbmXsH2MyJYjRfQ0mt_Q9Fl7nI4VrX7uuWt_mp37nv7_epL3VodXFukiwCdSuhQ1tfkAlfGOIURtpTMX9aRUdq1tdNNTKeocJGAaQl-ISfoIAMymd5QdNT6veRZxb46GwpPqlkrP_3ws/w640-h426/231104CA-Sunday-MBahrenfuss-024.jpg" width="640" /></a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZqqL1amyt8ub2R1GRmA9ulwISD6lR5Uf_ZIf-1Ijgoh0XgzpeLkAg08b7YszrHwGer9hEbcSj6ZGBE-wEypsptq2GGRvXfvvVmhYZNFHCY_ylTDAJeaeO4EITqO4ocSEW-MKrdTUvOqQZD_myqeNTd6yT3bcRiDGVWGuJh57ExJh4eOnKiJZn6RilqSY/s800/AS2_0070.jpeg" imageanchor="1" style="margin-left: 1em; 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text-align: center;"><br /></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJDrTr2NJZgeZEFJjMGPRfdnio33IUqfJNE-rgngrDPWmZ253duFdDjo0hyPJ5u5PuuEd4fI4tSupJQ7Sbg8ZE4zmNT9znnY_nuKoSSFZXdP0wscIksfbBHhgTS9A5sSI18CCSALRfnGtTjpJQyKhAetQ3pXNWzi2BmZPmYItUwWQypmNmmTvkmAJEqvA/s800/231104CA-Saturday_IDowning-236.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJDrTr2NJZgeZEFJjMGPRfdnio33IUqfJNE-rgngrDPWmZ253duFdDjo0hyPJ5u5PuuEd4fI4tSupJQ7Sbg8ZE4zmNT9znnY_nuKoSSFZXdP0wscIksfbBHhgTS9A5sSI18CCSALRfnGtTjpJQyKhAetQ3pXNWzi2BmZPmYItUwWQypmNmmTvkmAJEqvA/w640-h426/231104CA-Saturday_IDowning-236.jpeg" width="640" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-42625445290754773882023-10-12T16:58:00.008-06:002023-10-12T17:00:11.281-06:00St. George Marathon, Oct 7, 2023 - and a new Personal Record! <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLbVonA2fFC_YH-EIq8uOc6RvuvuVls4D0kpnwxEJy8x0ZW-n-9E-DqA56W-FSz5w24ME-tjGJQ0o0h0IBsNH37e4eG70rBXka9MWCRIplXfEE7z8lwG002UYvBGeD7YAXV-wQzoiwD-VeuHx3N5G3qgPd8z0myCOkn4V2Bj-MAmstjjXi9u_qKCcPZmA/s720/IMG_6592.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="720" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLbVonA2fFC_YH-EIq8uOc6RvuvuVls4D0kpnwxEJy8x0ZW-n-9E-DqA56W-FSz5w24ME-tjGJQ0o0h0IBsNH37e4eG70rBXka9MWCRIplXfEE7z8lwG002UYvBGeD7YAXV-wQzoiwD-VeuHx3N5G3qgPd8z0myCOkn4V2Bj-MAmstjjXi9u_qKCcPZmA/w400-h266/IMG_6592.JPG" width="400" /></a>Let me tell you the best news first. I finished in 3:29, which is a 14 minute PR for me and exceeded my wildest goal for a finish time. Everything went right. </p><p><a href="https://www.athlinks.com/event/137781/results/Event/1058753/Course/2393408/Bib/5437">https://www.athlinks.com/event/137781/results/Event/1058753/Course/2393408/Bib/5437</a></p><p>St. George is now my favorite road marathon course. It's sort of down hill the first half, then a little hill, then sort of flat, then mostly downhill the second half. In other words, it's amazing. </p><p>And not just because I got a PR! </p><p>Organizers, I have a suggestion for you. Need more cowbell! I'm only sort of kidding. On a lonely stretch of pavement it's nice to hear one...they sound so cheerful! Reminds me of happy cows in beautiful pastures in Switzerland. </p><p>My training went pretty well. I actually did some speed training. I actually did some down hill runs. </p><p>My training volume is lower than normal this year. I'm averaging 12 running miles a week, and about 5 miles of hard hill hiking. Most of my training a month before the race was a backpacking trip up to the highest point in Utah at 13,500 feet. That counts as a run, right? I also summited a couple of other high peaks as well. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZQkiBtDADDW-T4dApDQSpB3EsO2e-zvWxogPW3166XuSqUWj3l2jJ9grKRsrOZ1GUYQvmh-GzUV1Y7uz_t-v63eQrs_vcH8dH_sD3khxaFwVvJ1Rjtju4oYo322iPLEYHCLIymqFfKsCc9YHKvGwoZMegmyFD-cvoYoZznthq0MUu7OAnR1cXvEBPOeE/s892/Screenshot%202023-10-12%20at%2010.34.40%20AM.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="892" data-original-width="598" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZQkiBtDADDW-T4dApDQSpB3EsO2e-zvWxogPW3166XuSqUWj3l2jJ9grKRsrOZ1GUYQvmh-GzUV1Y7uz_t-v63eQrs_vcH8dH_sD3khxaFwVvJ1Rjtju4oYo322iPLEYHCLIymqFfKsCc9YHKvGwoZMegmyFD-cvoYoZznthq0MUu7OAnR1cXvEBPOeE/w269-h400/Screenshot%202023-10-12%20at%2010.34.40%20AM.png" width="269" /></a></div>With a month to the race I read a book about nasal breathing and decided to train with that method. I did two 4 mile runs breathing through my nose (!), one of them speed work, and some breath hold training while walking the dog. I managed about 18 miles of nasal breathing during the race. The Veyo hill was a little hard, so I walked for a few seconds and used my mouth to breath, and then the final miles of the race were hot and tiring and I couldn't hold the concentration. But that was 18 miles more than I thought I could do it! Photo for proof! See my mouth was closed :)<p></p><p>My watch malfunctioned at the start (too many GPS watches in one place?) and I felt like I was running fast but my speed seemed slow. After a 6 miles I checked the watch mileage against the mile markers and realized it was 1/2 mile off! That's about when the 3:20 pacers caught me up and I realized I had been running too fast, not too slow. Oops. </p><p>I started the race with a 12 ounce bottle of Coke in my hand. That lasted me for the first half of the race. Then I switched to water for a few miles, then added water to my squishy bottle with my drink mix to carry the last half. No stomach issues at all. </p><p>At 12 miles the 3:30 pacers caught up to me, but the pacer (how did he have breath to speak?) said they were 3 minutes ahead of pace. I felt good, and sped up a little, and when we hit the sweet downhill overlooking Snow Canyon, I held a 6:37 mile pace for over a mile! </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKhceI7MOUPFtEbsDug6mFjS4jlVUjRc7PJvU-HSjzGbVawIZVSZLHpw-LBwovXZc6920KC4NrS9F9H3zb08tTpjAbG2SoSl2OVrobaFVOwc4v_Y0yiEmdW7um9MKAZecQUzmSQf4jUZCZj8Q4J-YQirksls6usJH6E9OrMlqI-MP3jxpHUmeIM2IbEYs/s1280/IMG_6591.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="744" data-original-width="1280" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKhceI7MOUPFtEbsDug6mFjS4jlVUjRc7PJvU-HSjzGbVawIZVSZLHpw-LBwovXZc6920KC4NrS9F9H3zb08tTpjAbG2SoSl2OVrobaFVOwc4v_Y0yiEmdW7um9MKAZecQUzmSQf4jUZCZj8Q4J-YQirksls6usJH6E9OrMlqI-MP3jxpHUmeIM2IbEYs/w400-h233/IMG_6591.JPG" width="400" /></a>With 6 miles to go I started to feel the pace. I stuffed a bag of ice in my bra, held some in my hand, put some in my hat. The last 3 miles were torture and I did lose a little time...I think my pace would have put me at about 3:25 if I had held it. </p><p>With 1/2 mile left to go my shoe came untied. Tying it was torture too and cost me valuable time. </p><p>After the finish I was super depleted and unable to do much, even talk. I soaked my feet in ice water, sipped on water, and tried not to throw up. Even 90 minutes later I felt pretty out of it. Definitely didn't drink enough while racing but I know myself and what I'm capable of and I pushed my limits. I can say I really prefer trail racing and I will probably go back to that as I enjoy the scenery and the pace changes a lot more. </p><p></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwYOtrREm8_nUxy3JGHZGvC8UVRCu6kZg5rMEBbjzZkX5yzOgmec4eK78RqcqBOAT8tpNKeM9SSQueAJSm8-BKu8olTCpvVL5pCBNZrWT0VR-xYaoyHgXh0MIhcyItB5mwDyMPZy5wC8pot2Dp1fxbTHXqE05HfQulK_KgwnkV2-ZFWiKwXtdFiDPQ7-8/s2048/IMG_6590.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwYOtrREm8_nUxy3JGHZGvC8UVRCu6kZg5rMEBbjzZkX5yzOgmec4eK78RqcqBOAT8tpNKeM9SSQueAJSm8-BKu8olTCpvVL5pCBNZrWT0VR-xYaoyHgXh0MIhcyItB5mwDyMPZy5wC8pot2Dp1fxbTHXqE05HfQulK_KgwnkV2-ZFWiKwXtdFiDPQ7-8/w400-h266/IMG_6590.JPG" width="400" /></a></p>We had a lot of friends racing as well, including Addie, Chad, Jim and Sylvia and lots of others from all over!. Sylvia won the women's marathon in 2:36 for the 4th time! Jim ran his fastest half marathon in 1:42, which is faster than I've ever run a half, so I've definitely created a monster. <p></p><p><a href="https://www.stgeorgeutah.com/news/archive/2023/10/07/ggg-jj-santana-sylvia-bedford-win-back-to-back-st-george-marathon-titles/">https://www.stgeorgeutah.com/news/archive/2023/10/07/ggg-jj-santana-sylvia-bedford-win-back-to-back-st-george-marathon-titles/</a></p><p><br /></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrGvP1RYT9_DSl8KaAu_tdmReMZSKxBcdnMuGlhJSxmz-fxpB0_4n1mazn00qSQJXHjIJvjHzWNwM1YforH9ldKSNchR9lMfcJuLpp4dB6GqXbr0dJmy7hEcbIkua_y9tH2W6L6GIXY627Nui8EYAiIwENc6-z3bpSaDJmUb6UQIAOZ_YEhb3lTo5jJU/s2016/IMG_2600.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrGvP1RYT9_DSl8KaAu_tdmReMZSKxBcdnMuGlhJSxmz-fxpB0_4n1mazn00qSQJXHjIJvjHzWNwM1YforH9ldKSNchR9lMfcJuLpp4dB6GqXbr0dJmy7hEcbIkua_y9tH2W6L6GIXY627Nui8EYAiIwENc6-z3bpSaDJmUb6UQIAOZ_YEhb3lTo5jJU/w640-h480/IMG_2600.jpg" width="640" /></a></p><p>Here's the nuts and bolts of my <b>nutrition</b> for the geeks. </p><p>Best recent addition to my supplements: <b>Copper</b> - instantly decreased muscle soreness post-workout. See vigeohealth.net for further guidance, as it needs to be balanced with other nutrients. </p><p><b>Week before: </b> Extra salt, creatine, BPC-157 (oral and injected), colostrum, enzymes, bromantane, and essential amino acids. Daily vitamins a bit more than usual. PEMF, Massage, Chiropractic adjustment. </p><p><b>Morning of race:</b> Keto hot chocolate, mixed nut packet for breakfast (not the best but it was an early bus ride to the start). MOTS-c, Cerebrolysin, Kava, Ketones, Caffeine, Nicotene Gum. Yes I threw everything I knew might help at this race! </p><p><b>Race nutrition:</b> 12 ounces of coke, 1 ounce kava, 1 ounce ketones, 1/2 packet drink mix (UCAN, MCT powder, EAA's, Colostrum, LMNT), some water. </p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-1051824849160169562023-10-01T19:23:00.003-06:002023-10-01T19:23:37.368-06:00Kings Peak Backpacking, 17-19 Sep 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoP0pNzBsEcltvrCeEz2PJ3Y9v7Yhyl6WdMBskJ-gvvNUmdcOPdg9QCn7Oyyx52U0bYKRrGWam5n3D9JC04aOsdv64wEuwolC3wU-gCxnyVekvDn3c9fNs2KfPfpK5FessKvwwEcEe4I4MWO4UoQFvc6_rQcBuHXe0kKMGR4ais4xUXyqKEa10QAOaSMg/s2016/IMG_6391.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoP0pNzBsEcltvrCeEz2PJ3Y9v7Yhyl6WdMBskJ-gvvNUmdcOPdg9QCn7Oyyx52U0bYKRrGWam5n3D9JC04aOsdv64wEuwolC3wU-gCxnyVekvDn3c9fNs2KfPfpK5FessKvwwEcEe4I4MWO4UoQFvc6_rQcBuHXe0kKMGR4ais4xUXyqKEa10QAOaSMg/w400-h300/IMG_6391.jpg" width="400" /></a> It was 10 years ago almost to the day. We had made it to within 100 meters of the south summit of Kings Peak, and we could see dark clouds rolling in. We ditched our goals and high tailed it as fast as we could down to treeline. By the time we had set up our tent and got in it had snowed 2 inches! </p><p>This trip was different. Deb and her dog Luna and I made our approach from the north, through China Meadows. The weather was gorgeous. It was supposed to be 3 days of sunshine, calm breezes, and a clear blue sky. </p><p>Deb's pack weighed at least twice mine...she did have dog paraphernalia and a big first aid kit, so I volunteered to carry water and the stove. The hike in to Red Castle lake was surprisingly flat, and seemed to go on forever. It was kinda muddy even from recent rains, and chewed up with horse tracks, but followed a nice stream and was shady through nice pine forests. Our starting elevation was 9500 feet or so, and even a flat trail with packs made us work to cover the miles. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBp3FUUA_MoFkkvJb3cv8SBkv9MqMJE0w4_3gJovYPdATGMyqFTPRo5mOFZrRN-mcjbWxyTVxd29CyHGXf3_KggO3pAxR7vPjCBcyUw8e7gpX_YufqgJZ4DXH4HsfIyY-YXDr4PTyrE1pwq4gAooqe1fUx85Xb1iX3_1K8iOzV_dGtrpci7Br1r8ZS-U/s2016/IMG_6399.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBp3FUUA_MoFkkvJb3cv8SBkv9MqMJE0w4_3gJovYPdATGMyqFTPRo5mOFZrRN-mcjbWxyTVxd29CyHGXf3_KggO3pAxR7vPjCBcyUw8e7gpX_YufqgJZ4DXH4HsfIyY-YXDr4PTyrE1pwq4gAooqe1fUx85Xb1iX3_1K8iOzV_dGtrpci7Br1r8ZS-U/w400-h300/IMG_6399.jpg" width="400" /></a>We covered about 10 miles and found a nice campsite overlooking a small lake. We had just enough paper to start a fire and it was all the things camping was supposed to be...cool but not cold, no bugs, beautiful scenery, and a gorgeous sunset over the water. I did get a little cold in my tent...I put on all the clothes that i had, and warmed up a nalgene of hot water, and just managed to stay warm. In other words, I packed perfectly and I'm grateful nothing went wrong. lol. </p><p>Our second day out was the big portion of the loop. But the sun stubbornly refused to pop over the hill, so we lit another fire and took our time with breakfast. Luna was a trooper, and had less foot trouble than Deb, who was struggling with some blisters. Some tape and a spare set of socks helped. I think Deb just chose not to complain too much, as her feet were a mess by the end! </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtxvh_dAbszh_3bnqKJRyZfHys_FOylmE6YyWVvd1g2VDZqZRaB9RmyYVnux6D5zb7rWSEpvfjlO97gH0FGoElABzXvjezmHVzB7b6NE_qTR8mJklmFhI1GcLHmn096Oe5OipI1lb9-PiIgFP9aOrHE-5wx8D1N27CuGRszNQaHRe5gEego5KeEOWzxU/s2016/IMG_6401.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtxvh_dAbszh_3bnqKJRyZfHys_FOylmE6YyWVvd1g2VDZqZRaB9RmyYVnux6D5zb7rWSEpvfjlO97gH0FGoElABzXvjezmHVzB7b6NE_qTR8mJklmFhI1GcLHmn096Oe5OipI1lb9-PiIgFP9aOrHE-5wx8D1N27CuGRszNQaHRe5gEego5KeEOWzxU/w400-h300/IMG_6401.jpg" width="400" /></a>We had chosen to make a big loop to get to Kings, and left our valley as we slowly climbed above treeline. There was plenty of water in every little stream...this is not a year to worry about the next water source. We kept up a good pace but the high Uintas are tough going with lots of rocky trails, shale, and loose rocks. </p><p>Kings Peak is not a beautiful summit, I have to say. At 13,500 feet it's the highest point in Utah, but from around the area it's hard to even tell which one it is. The trail zigzagged it's way up to the saddle just below the summit. There we could ditch our packs for the final bit, which was dusted with fresh snow. But we were in shorts and a light sweater and the sun was bright. </p><p>We hadn't seen anyone literally all day until reaching the saddle. Now we were on the main "day hike" trail to the summit. Keep in mind that it's still a 26 mile day hike to reach the top! But on such a nice Saturday, we probably saw about 20-30 people making their way up and down the rocks to the summit, at about 1 pm. They had a lot way to go still to get back to their cars. But so did we, in a sense. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY5bRPC9nxUwgy58h5P26H3e5js-J-6hhlkL7doF7TIRweY7RCqQ03sbBp4_CyC6A7necv97cj6t1SnAI6MEyjmfgFWIIkf7hxw9n1uyrZ75VqwBsVRLcI3oeeZucOY8CiFDAZoefA421lxKX3xmtt07-Cy83JnFbsIv2BjiEeq73Q1v-USlk7ORHs7yg/s2016/IMG_8224.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY5bRPC9nxUwgy58h5P26H3e5js-J-6hhlkL7doF7TIRweY7RCqQ03sbBp4_CyC6A7necv97cj6t1SnAI6MEyjmfgFWIIkf7hxw9n1uyrZ75VqwBsVRLcI3oeeZucOY8CiFDAZoefA421lxKX3xmtt07-Cy83JnFbsIv2BjiEeq73Q1v-USlk7ORHs7yg/w640-h480/IMG_8224.jpg" width="640" /></a></p><p>The rocks up to the summit were a breath-stealing slog. Luna was the only one of us still going full speed. We figured we were getting close, but confused by whether the highest point was the south summit or the north. One guy passed us going down and cheerfully told us it was only 45 minutes more. Hmmm. We actually arrived in about 5 minutes so perhaps his sense of time was crooked. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvc7lfG80WbWAVfzd6-vaq8g4CpiYLAAWygmEWbbnnd16vwhAbI7smlRfxnUiYnCN94kTihyphenhyphenZ7PhYES1GGRNQcrGjeJdyAVKmi7A1mWMS40SmAH7KRDCdlm9q-rSI-laA4R0pijmV9sjCN_cjZgpwkwABGbR5XWQHbFWdsVASFxsRWoTkd9-_uwmXc9fA/s2016/71658829110__6A93D4D9-88AB-4CFB-8A36-738E03A4CE70.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvc7lfG80WbWAVfzd6-vaq8g4CpiYLAAWygmEWbbnnd16vwhAbI7smlRfxnUiYnCN94kTihyphenhyphenZ7PhYES1GGRNQcrGjeJdyAVKmi7A1mWMS40SmAH7KRDCdlm9q-rSI-laA4R0pijmV9sjCN_cjZgpwkwABGbR5XWQHbFWdsVASFxsRWoTkd9-_uwmXc9fA/w400-h300/71658829110__6A93D4D9-88AB-4CFB-8A36-738E03A4CE70.jpg" width="400" /></a>It was nice to start going downhill again for the day. But the day was creeping on and there was no time to waste sitting around. Down, around, and down some more brought us into Henry's Fork Basin. We turned off the main trail and walked along the path that would get us back to China Meadows. Our goal was a nice lake somewhere before the sun set and our legs gave out. </p><p>After 15 miles and about 8 hours of hard hiking we found a great lake. The moose were there first, and one was standing in the middle of the lake eating something. We must have given him a fright, because he galloped awkwardly out of the lake and dripped off somewhere around the corner. Not to be dissuaded, we followed the trail around the corner too and found a little campsite that was just perfect. Two moose peered at us from a few hundred meters away and neither group seemed to care about the other. We kept Luna tied up by our camp tho. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkmGC3ykr_thlN2t_8UEuVSVw2jAeHHpXCPx9RuiWKAtjUqvDTmntbt95yT422iCJ7AGfcer5dXA5H4xIljwlT3FTDgxfH4IgSejmyhyMzQWGappeSLBJKzZJhq4D-NkSI5BVwTj0nHYcf_kh5XIFMmWm-KLivrRJLBFTOnLzbkvGIz_fL3HfTum72P8/s2016/IMG_6452.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkmGC3ykr_thlN2t_8UEuVSVw2jAeHHpXCPx9RuiWKAtjUqvDTmntbt95yT422iCJ7AGfcer5dXA5H4xIljwlT3FTDgxfH4IgSejmyhyMzQWGappeSLBJKzZJhq4D-NkSI5BVwTj0nHYcf_kh5XIFMmWm-KLivrRJLBFTOnLzbkvGIz_fL3HfTum72P8/w300-h400/IMG_6452.jpg" width="300" /></a>Two moose were in the middle of the lake eating contentedly for hours as we set up camp and made dinner. I went to collect firewood and found the original two moose still just chilling where we had first seen them. They locked horns and tussled a little and I gave them a wide berth. </p><p>Another cold night but I was more strategic about my sleeping clothes and felt warmer. The water in the dog bowl was frozen solid by morning tho. Moose snorts woke me up and by the time I got out of the tent he was back in the middle of the lake eating again. Deb used all her skills to start a final fire (there was a lot of downed wood from beetle kill trees), and I ate pad thai for breakfast, made heartier by adding instant mash potatoes. I'm pretty sure that only tastes good when camping. </p><p>Our trail out had some choices, but included a gradual hill up and over a ridge. At the top, we considered a shorter trail (it might have saved a mile), but randomly met up with two guys at that intersection. They advised us that the shorter trail was a mess of downed trees, and to follow the horse trail instead. The horse packers had blazed a trail through a lot of fallen trees and it was longer, but probably quicker to follow their way. It was a pleasant walk through the woods, and Luna learned to jump over logs on her leash rather than run under them. She had good recall but we were worried she would run 50 miles each day and wear her pads off. On this trip she never seemed to tire and gave Deb a nice sled dog pull up the hills! </p><p>Back on the main trail to China Meadows, it was almost hot, and we were grateful to see the miles tick off. 11 miles later we were back at the car. Gave us a total of 37 miles in 3 days. By car it was 3 hours back to our houses, and in those couple of days the oak trees had started turning red! Fall colors are amazing. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmdF3qmzYj4L3V5C7R5n4gihlScgBhdVYWj1wlpk-1wDfAzh-DKbGBK377-uFdMbg94WxCZ1XAvahj6PO2o0BDRJNtGOU8h4r2viUvootWR9NMjm1x30UNH84IoLdifRzHFBDAxkiMpowIK11m9Rf6fUiw4KzwlhYOLQHlWKIZZYNlVtQ1l1mK-si8YdY/s2016/IMG_6394.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmdF3qmzYj4L3V5C7R5n4gihlScgBhdVYWj1wlpk-1wDfAzh-DKbGBK377-uFdMbg94WxCZ1XAvahj6PO2o0BDRJNtGOU8h4r2viUvootWR9NMjm1x30UNH84IoLdifRzHFBDAxkiMpowIK11m9Rf6fUiw4KzwlhYOLQHlWKIZZYNlVtQ1l1mK-si8YdY/w300-h400/IMG_6394.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfdPGttRI_WaW3V3m95mDFmfjMWKpZ6Wv9mrHQOBA7bl1fZhC9FDlrtXgSDUJq8kx5cicUl5ylOaN17fZxFyzaNX72kqenxmatYbmAZV_eIZavF5M8RAr60PF8em5-PczFRi_fF51F1h6lQD0BARvZyEkfvqV10211dTBJPgFFRa4JHpFHJdXmOqA-wyE/s2016/IMG_6395.jpg" imageanchor="1" style="clear: right; display: inline !important; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfdPGttRI_WaW3V3m95mDFmfjMWKpZ6Wv9mrHQOBA7bl1fZhC9FDlrtXgSDUJq8kx5cicUl5ylOaN17fZxFyzaNX72kqenxmatYbmAZV_eIZavF5M8RAr60PF8em5-PczFRi_fF51F1h6lQD0BARvZyEkfvqV10211dTBJPgFFRa4JHpFHJdXmOqA-wyE/w300-h400/IMG_6395.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEryzIxgDLRVw9i8_29u0XAeXik9zJiSzg6h_jG4blc65MCI_QrcclXTd4u51RQbdODMhzby44_fzonZHUOTWUm3hkRZ5R-7k5YFLZZsZN4NEm8vGqBg4oNb2YQPpkF_C4GqsDJK5GNd1bnkLSpg28_XyHBYEa2LZ7GPjV2v4rx8Zm2JLmGFxUHQ0jRw0/s2016/IMG_6447.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEryzIxgDLRVw9i8_29u0XAeXik9zJiSzg6h_jG4blc65MCI_QrcclXTd4u51RQbdODMhzby44_fzonZHUOTWUm3hkRZ5R-7k5YFLZZsZN4NEm8vGqBg4oNb2YQPpkF_C4GqsDJK5GNd1bnkLSpg28_XyHBYEa2LZ7GPjV2v4rx8Zm2JLmGFxUHQ0jRw0/w400-h300/IMG_6447.jpg" width="400" /></a></div><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKCLKbaqsjYOKWncoqYWLCoEuQpQKPq4zNQYg-Osx5b4np9h3lsjWFbXs3g_AlgkAR59y3AD-y1FeV38KbHoYsqPpSO0ULHJQmXytjtYI8l-ADtdMDR5pt3J7ZI4WFCUYw45Ttdv0TjoVo11FHj4COF6ZLM6HIy1Af9nceZtp10krR-NIxOBHuZlJlxg/s2016/IMG_8166.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKCLKbaqsjYOKWncoqYWLCoEuQpQKPq4zNQYg-Osx5b4np9h3lsjWFbXs3g_AlgkAR59y3AD-y1FeV38KbHoYsqPpSO0ULHJQmXytjtYI8l-ADtdMDR5pt3J7ZI4WFCUYw45Ttdv0TjoVo11FHj4COF6ZLM6HIy1Af9nceZtp10krR-NIxOBHuZlJlxg/w400-h300/IMG_8166.JPEG" width="400" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com1tag:blogger.com,1999:blog-180457404471403251.post-40486289618660963102023-09-23T15:20:00.004-06:002023-09-23T15:20:39.772-06:00Dawn's Nutrition Guide - Updated September 2023<p></p><div class="separator" style="clear: both; text-align: right;"><b style="background-color: white; color: #333333; font-family: "Helvetica Neue"; font-size: 13px; text-align: left;">What does this have to do with Ultrarunning? Well it's hard to have a great run if you aren't feeling your best, and it's hard to feel your best if you haven't optimized your nutrients. </b></div><div class="separator" style="clear: both; text-align: right;"><span style="font-family: "Helvetica Neue"; font-size: medium;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: right;"><span style="font-family: "Helvetica Neue"; font-size: medium;"><b>Want some help figuring out what you need? I do consultations at <a href="http://vigeohealth.net">vigeohealth.net</a></b></span></div><div class="separator" style="clear: both; text-align: right;"><span style="font-family: "Helvetica Neue"; font-size: medium;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: right;"><span style="background-color: #ffa400; font-size: large;"><span style="font-family: "Helvetica Neue";"><b>Dawn’s Nutrition Guide</b>: </span><span style="font-family: "Helvetica Neue";"> </span></span><span style="font-family: "Helvetica Neue"; font-size: 13px;"> </span><b style="font-family: "Helvetica Neue"; font-size: 13px;">Version 7 Updated September 2023</b></div><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Here’s where I should tell you that I’m not a doctor, and that you should consult one before changing any supplements. I’m not going to do that. First of all, it’s bogus. Most vitamins and minerals, if taken as directed by the label, are incredibly safe. Second, most doctors have had literally ZERO training in how to use nutrition, foods, and supplements to get back to optimal health. Third, the search engines you use to try and find good information on foods and supplements are skewed towards helping big pharma distribute drugs and keep you sick. I’m just trying to compile some information and websites where you can get better information and take care of yourself.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Life isn't about surviving. It's about thriving. Yes, you can live without supplements, but can you live your best life? Don't expect instant changes from adding vitamins and minerals, but you should see improvements over weeks and months. I recommend trying something for a couple of months and then reevaluating your health. Keep in mind that my recommendations are weighted by how much they have helped me, my family, and friends. There might be amazing things out there that I haven’t come across yet. Conversely, I might apply more importance to something than I should, because it seems to have helped me. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">If you find yourself emulating a first-year medical student in thinking they have every health problem listed below (you know who you are, hypochondriacs!), don’t worry. For the most part, these supplements are safe to take, whether they end up helping you with a particular problem or not. The worst harm might be to your pocketbook! As you research, take note of whether something is fat-or water-soluble. Water soluble vitamins like Vitamin C are in and out of your body quickly. Fat soluble vitamins like D are stored until they are used. In most cases, safe levels of nutrients are much higher than anything a bottle of supplements would tell you to take in a normal dose.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> I usually start a supplement by taking it at the recommended dose for the first bottle, then as nutrient levels get back to optimal, I take things less often. The first month of supplements might seem expensive but then you taper off a little and it’s not so hard on the wallet. It can all be overwhelming! Add new supplements in slowly, so that you can isolate whether something is helping or causing problems. Keep a journal of when you start/stop new things and try to correlate it with sleep/energy/injuries/etc. Timing of some supplements is important, and I’ve made notes of the ones that that should be taken specifically at a time of day. Using a sleep tracker like the Oura Ring or Whoop or Apple watch might help you figure out if supplements are helping or hurting your sleep. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">I’m writing and sharing this guide because the search engines and drug companies have conspired to suppress most of the websites that share information of this type. discussion about natural & inexpensive health remedies to cuts into the profit margins of expensive, unnecessary drugs. Many of the health blogs which I follow have complained that in the last couple of years their views have been cut by 90%, as the search engines direct searches elsewhere. Dr. Mercola, in particular, has been harassed and threatened so much that he actually took his amazing website down. However, there are very informative groups on Facebook about many health problems and/or supplements. They won’t give you a doctor’s advice, but they will share the treatments they used on themselves and their own experiences. Boron, Copper, Iodine, Chlorine Dioxide, Fasting, Parasites, and Keto are just a few of the group topics with great info on Facebook.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">I won’t promise any sort of comprehensive guide here, but it will give you links to further reading so that you can do more research. Aging is just the slow decline of nutrients in your body…if you can keep your nutrient levels high, then your aging process slows down noticeably. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">This is a great little documentary about the importance of vitamins. Watch this first and everything below will make more sense!</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://thatvitaminmovie.com/movie/freescreening/">https://thatvitaminmovie.com/ movie/freescreening</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Organ Supplement: </b>Forget multivitamins, and go for organ supplements. These contain all the nutrients and minerals you need aside from Vitamin C, plus they have the magic ingredient: peptides. If you don't know what peptides are, check our peptide page which explains why the are so amazing and how they can help you.</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Garden-Life-Multivitamin-Men-Supplement/dp/B00280M14I/">https://www.amazon.com/Ancestral-Supplements-Grass-Organs-Desiccated/dp/B06XP7Z1KN</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Liver and Organs:</b> Eating the actual organ meat is better than taking a multivitamin. With the rare exception of Vitamin C, liver contains all the nutrients we need to thrive. Amazing. Just one serving of liver provides the nutrients of a whole weeks' worth of salad. Go eat some liver and onions. Liverwurst and Braunschweiger, too! Or, try some desiccated liver chips, which are slightly more palatable. Don't forget the other organs as well...your ancestors stayed healthy by eating the whole animals, not just the muscle meat in a steak.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://shop.carnivoreaurelius.com/">https://shop.carnivoreaurelius.com/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Trace Minerals: </b>Over 90% of people have excess calcium in their bodies. You have probably heard the slogan “Got Milk?” You also probably have absorbed the concept that bones contain calcium from this catchy ad campaign (paid for by the dairy council!). What you may not realize is that bones contain 12 major minerals, along with more than 60 other trace minerals. Calcium is perhaps the one thing that we almost always get enough of in food, whether we eat a lot of dairy or not. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">When minerals are out of balance or there is a shortage, the body must choose which functions to prioritize. It may not be a surprise to hear that the body will always choose to prioritize the functions which keep you alive! However, the non-optimized parts which now aren’t working can leave you feeling less than optimal.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Excess calcium leads to a deficit in magnesium and suppresses the adrenal gland.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Adrenal gland malfunction leads to a loss of sodium and potassium in urine.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Low potassium leads to thyroid problems and slow metabolism.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Low sodium leads to low stomach acid, heartburn and digestive issues.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Low stomach acid leads to less ability to digest protein and essential amino acids.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Low sodium also suppresses the cells’ ability to absorb amino acids and glucose</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Cells are starved for glucose and amino acids, leading to cravings and increased food intake. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">· Fat cells are the only places where glucose can be absorbed without sodium, leading to weight gain. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Excess calcium and mineral imbalances cause multiple health problems, including obesity, heart disease, hypothyroidism, diabetes, anxiety, migraines, depression, dementia, and hypertension. However, it turns out that sea water contains all the trace minerals in just the right ratios that we need in our bodies. Isn’t our creator amazing?! </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Trace-Minerals-Research-Concentrace-Mineral/dp/B005BP5UCM">https://www.amazon.com/Trace-Minerals-Research-Concentrace-Mineral/dp/B005BP5UCM</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Vitamin C</b>: C is just amazing for everything. Use it to bowel tolerance to avoid taking antibiotics and to get over colds faster. Liposomal forms are as good as getting C in an IV! Take 3-10 grams a day of normal vitamin C, or up to 6 grams of Liposomal Vitamin C. I buy large bottles of it 1000 mg per capsule at the Vitamin Shoppe or Costco. Cheap versions are fine for this vitamin. It’s water soluble so divided doses over a day is better than one large dose. Vitamin C can be taken safely at much higher doses than recommended on the bottle.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.amazon.com%2FLiposomal-Vitamin-1200mg-Serving-Capsules%2Fdp%2FB07DH1ZJZ9%3Ffbclid%3DIwAR1rVvV-Zv0CIRJEKqxQYBZDdBmS0AJF1AxnQneqmTwirxGE8ajZDfZ9HSk&h=AT1_jUAxV47u-mo1FwvvFmngFstLsw94L9Xl2VivyPRaoz7yfG5O65a5YO6JIhnQfT-bSllxDyh83pnY7lXiaoFGcDxhLf2kBsFLiFQBd_vtq5pP65UJV9aySytFT4PTpzocPlKS">https://www.amazon.com/Liposomal-Vitamin-1200mg-Serving-Capsules/dp/B07DH1ZJZ9</a></span><span class="s2" style="color: black;"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Vitamin D3</b>: Most people are deficient in D especially in the winter. I take 10,000 IU a day most days, and if I’m around someone who is sick, I bump it up to 50,000 IU a day for a few days. Although it is fat-soluble it takes waaaaay more than that to cause toxicity problems. If you are worried about your immune system and COVID, which seems to hit the hardest if you are overweight and/or have (pre)diabetes, take Vitamin D2 + K3 at 10,000 IU a day, plus a couple GRAMS of vitamin C. Take Vitamin D3 ONLY in the morning, D can affect sleep when taken too late in the day as it affects cortisol levels. D3, K2, Magnesium and Calcium all work together synergistically so need to be taken in balance. High levels of Vit D have been shown to be capable of healing old injuries and perform many important functions. Sunshine is often not enough.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Bronson-Vitamin-Certified-Organic-Supplement/dp/B06XP3B13K">https://www.amazon.com/Vitamin-K2-MK7-Supplement-Vegetarian/dp/B0771R5L28</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Vitamin K2</b>: Vitamin K2 carries Calcium around the body, and if there is not enough K2, Calcium gets deposited where it shouldn’t, such as in your arteries and the plaque behind your teeth. I’m convinced that lack of Vitamin K2 is a hidden factor in heart attacks. It can also help prevent kidney stones. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Take with cofactors Vitamin D and Magnesium.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Bronson-Vitamin-Certified-Organic-Supplement/dp/B06XP3B13K">https://www.amazon.com/Vitamin-K2-MK7-Supplement-Vegetarian/dp/B0771R5L28</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Iodine:</b> Iodine is critically important to the Thyroid gland as well as the stomach and ovaries. If you are diagnosed with Hashimoto’s (hypothyroidism) it’s likely that a shortage of iodine is causing these issues. Iodine deficiency can include constipation, low energy, cold hands and feet, skin issues and a multitude of other symptoms (do a Google search for hypothyroid symptoms). In our toxic world, an excess of Bromine can stand in for Iodine (they are both Halides in the Periodic Table) and when this happens your hormones won’t function correctly. In the podcast below, Dr. Brownstein states that 75% of the blood tests of his new patients indicated they needed Thyroid hormones. When he tested them for Iodine deficiency, 96% of his patients were severely low on iodine. When he had them supplement with iodine, some of those patients no longer needed Thyroid hormones. Tread carefully here. Large doses of iodine may cause <b>temporary</b> goiter symptoms as the Thyroid quickly expands to soak in Iodine and get rid of Bromine (like a dry sponge soaking up water). It is recommended to start companion supplements a week before iodine to help chelate Bromine from the body, including Vitamin C, Selenium, Magnesium, B Complex, and Salt. Take Iodine supplements away from food and other supplements. See the Iodine Truth Group on Facebook for more info on dosing. Yes, these supplements have 100x the RDA of iodine in them. The RDA was written just to prevent goiter… we want to optimize our health, not just be barely alive! The body can hold 1500 mg of Iodine at a time, and Japanese women (who have the lowest incidence of recorded thyroid problems) get 12 mg a day on average. Correcting a hypothyroid deficiency may also help with high cholesterol and high blood pressure. If you take blood pressure meds, as you supplement with iodine, monitor and reduce your meds accordingly.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="http://truemedmd.com/2014/03/iodine-bromine-detox-unrefined-salt-jeffrey-dach-md/">http://truemedmd.com/2014/03/iodine-bromine-detox-unrefined-salt-jeffrey-dach-md/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/dp/B005MKP9OK/ref=twister_B01N7C1HZS">https://www.amazon.com/dp/B005MKP9OK/ref=twister_B01N7C1HZS</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Carlyle-Lugols-Percent-Potassium-Solution/dp/B07C2KTNSM">https://www.amazon.com/Carlyle-Lugols-Percent-Potassium-Solution/dp/B07C2KTNSM</a></span><span class="s2" style="color: black;"> 1 drop is 2.5 mg</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.learntruehealth.com/the-many-benefits-of-iodine-with-dr-david-brownstein/">https://www.learntruehealth.com/the-many-benefits-of-iodine-with-dr-david-brownstein/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><a href="https://alivenhealthy.com/2021/10/19/how-to-use-iodine-to-improve-immunity-and-prevent-infection-naturally/"><br /><span class="s1">https://alivenhealthy.com/2021/10/19/how-to-use-iodine-to-improve-immunity-and-prevent-infection-naturally/</span></a></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Copper: </b>Benefits: Too many to fit on this page. Helps chelate heavy metals like fluoride. Helps with energy and brain fog. Helps with nerve pain, numbness, tingling, peripheral neuropathy. Helps prevent DOMS after hard workouts for athletes. Prevents nausea. Helps with morning sickness during pregnancy. Helps with histamine and allergic reactions. Boosts immune system. Helps balance iron and prevent anemia.</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Important! Copper needs cofactors! You cannot just take copper on its own for more than a week or two without adding Zinc, Vitamin C, Magnesium, B Vitamins, etc. Ask VIGEO for a more detailed breakdown of nutrient cofactors. If you are getting grey fingernails, then you need more zinc to balance out your copper intake. </p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;">Tablets: <a href="https://www.amazon.com/Swanson-Antioxidant-Support-Mineral-Supplement/dp/B00068TSEK"><span class="s1">https://www.amazon.com/Swanson-Antioxidant-Support-Mineral-Supplement/dp/B00068TSEK</span></a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Liquid: Copper Sulfate crystals dissolved in water. Get a years' supply from VIGEO for $40.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Alpha Lipoic Acid</b>: Most people in the US have Non-Alcoholic Fatty Liver (NAFLD) disease. It’s one of the most pervasive underlying causes of other problems like heart disease and cancer. The liver actually expands inside the body as it tries to deal with all of the junk food, processed foods and toxins, etc. It’s part of the reason why you see big abdomens even on thinner people. Luckily there is something you can do about it. I would recommend an herbal Liver Support complex, as well as Alpha Lipoic Acid (ALA) which works wonders at helping the liver and reducing belly fat. If you take ALA, take a B Vitamin Complex occasionally (only in the morning as it can keep you awake if taken at night) or a multivitamin. One bottle once or twice a year should be enough to effect change.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Stabilized-R-Alpha-Increased-Absorption-R-Lipoate/dp/B07DP8DHBH/">https://www.amazon.com/Stabilized-R-Alpha-Increased-Absorption-R-Lipoate/dp/B07DP8DHBH</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Best-Liver-Supplements-Milk-Thistle/dp/B01NCUJPBF/">https://www.amazon.com/Best-Liver-Supplements-Milk-Thistle/dp/B01NCUJPBF</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>B Complex</b>: If you feel overly tired too often, a B Complex might pep you up. Especially important if you’ve drunk a lot of alcohol in your life or been a smoker. Make sure it says FOLATE rather than Folic Acid. Take these only in the morning as they can affect cortisol and sleep if taken later in the day. Use intermittently after a while if you think they are overstimulating and affecting your sleep. If you use a multivitamin or eat liver, you might skip this one. If you have a history of smoking or alcohol, then consider adding a sublingual B12 supplement as well.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"> <a href="https://www.amazon.com/Jigsaw-Activated-SRT-Supplement-Absorbable/dp/B000QPXMT0?fbclid=IwAR2SPd7GyABtQDZexPBULA7tz9ftf41B-Ft7FXCLHP8Sj8zxFe-dZMr56ho"><span class="s1">https://www.amazon.com/Jigsaw-Activated-SRT-Supplement-Absorbable/dp/B000QPXMT0</span></a> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Magnesium</b>: 90% of people are deficient in this vitamin and it can affect sleep and cause muscle cramps. There are 20 versions of magnesium and most of them give you diarrhea or just don’t aren’t very digestible. Look for the Glycinate, Threonate, Malate or Mag w/SRT forms to avoid that problem and consider a combination of multiple forms to target many organs at once. Yet a proper for of magnesium is amazing for sleep, energy, skin, heart issues, chronic fatigue, acid reflux, anxiety, digestion, depression, headaches, IBS, neve problems, and Raynaud’s, among other things. Take these at night as they usually help with sleep.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Magnesium-Breakthrough-Supplement-4-0-Bisglycinate/dp/B08WPLW4VN">https://www.amazon.com/Magnesium-Breakthrough-Supplement-4-0-Bisglycinate/dp/B08WPLW4VN</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Jigsaw-Magnesium-Premium-Organic-Supplement/dp/B01GIILXMQ">https://www.amazon.com/Jigsaw-Magnesium-Premium-Organic-Supplement/dp/B01GIILXMQ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Pico-Ionic-RnA-Formulated-Absorption-Experience/dp/B01LZLSJ7B">https://www.amazon.com/Pico-Ionic-RnA-Formulated-Absorption-Experience/dp/B01LZLSJ7B</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Modified Citrus Pectin:</b> Your fight or flight response is supposed to kick in when you get chased by a moose. But in our digital world, our body can get stuck in a cycle of overreaction caused by never-ending text messages, driving in traffic, and high-stress lifestyles. The underlying cause of this is an overproduction of Galactin-5. It can also kick in overdrive due to Lyme disease, parasites, toxins, or mold. Modified Citrus Pectin fills the receptors that Galactin-5 usually fill and stops the cycle of fight or flight. Modified Citrus Pectin needs to have a low molecular weight to be biologically effective. It is available under the name brand Pectasol in powder, chewable or capsules. You can start out by taking up to 15 grams a day in divided doses on an empty stomach. After a while, the maintenance dose is 5 grams. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/ecoNugenics-PectaSol-C-Modified-Cellular-Supplement/dp/B000H8BLDU">https://www.amazon.com/ecoNugenics-PectaSol-C-Modified-Cellular-Supplement/dp/B000H8BLDU</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Survival-Paradox-Reversing-Chronic-Disease/dp/1544519524">https://www.amazon.com/Survival-Paradox-Reversing-Chronic-Disease/dp/1544519524</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Fermented Cod Liver Oil or Fish Oil:</b> If you don't eat Sardines or Wild Salmon often, most people get too many bad Omega-6 vegetable oils in their diet and not enough good Omega-3. Fish oils can help balance that out. Look for something with high DHA, that’s the best of the stuff contained in fish oil. If you start getting nosebleeds or bruising then discontinue, Fish Oil is a potent blood thinner.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/BLUE-Fermented-Liver-Non-Gelatin-Capsules/dp/B002LZYPS0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1524708656&sr=1-4&keywords=fermented+cod+liver+oil">https://www.amazon.com/BLUE- Fermented-Liver-Non-Gelatin- Capsules/dp/B002LZYPS0</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Omega-3-Alaskan-Capsule-Triglyceride-Certified/dp/B07DX89ZHN">https://www.amazon.com/Omega-3-Alaskan-Capsule-Triglyceride-Certified/dp/B07DX89ZHN</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Niacin</b>: If you or anyone you know struggles with depression, alcoholism, bipolar, PTSD, brain fog, etc. then Niacin is a huge part of the answer. Depression is sometimes a deficiency of micronutrients in the body, and niacin is a common problem. The trick is to take enough niacin to make a difference. 500 mg is a maintenance dose but with depression you could take 3-4 grams a day in divided doses. You might see a change after a couple of weeks of high dose with depression, but full recovery might be several months. Also, niacin causes a flush which is why I recommend specifically INOSITOL HEXANICOTINATE, it's flush free. There’s a book listed below which is essential to learn more about Niacin if you know someone who needs it. Niacin is also good for preventing cataracts. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Best-Naturals-Niacin-500-Capsules/dp/B013RKX0RY">https://www.amazon.com/Best-Naturals-Niacin-500-Capsules/dp/B013RKX0RY</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Niacin-Story-Wonderful-Healing-Properties/dp/1591202752">https://www.amazon.com/Niacin-Story-Wonderful-Healing-Properties/dp/1591202752</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Apple Pectin</b>: There’s a reason why the phrase “An apple a day keeps the doctor away” has survived the test of time. The pectin found in apples and several other fruits has the ability to detox heavy metals quickly. In fact, dosing with apple pectin removed 75% of the radiation from victims of the Chernobyl nuclear meltdown in just 5 weeks. It is also helps with digestion, regulating blood sugar, lowering blood pressure, and fighting cancer. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Apple-Pectin-700mg-Capsules-Pack/dp/B0041TVQL8">https://www.amazon.com/Apple-Pectin-700mg-Capsules-Pack/dp/B0041TVQL8</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Kidney (Selenium): </b>Selenium is a trace element essential for thyroid and metabolism health. Kidney provides high amounts of selenium as well as peptides and cofactors, and has been good for alleviating all sorts of allergy symptoms. Correcting a deficiency might also help with asthma, prostate problems, Alzheimer’s, Parkinsons, and Multiple sclerosis. Even if you eat Brazil nuts a couple times a week, you may not be getting enough selenium. </p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Ancestral-Supplements-Kidney-High-Selenium/dp/B078K8L672">https://www.amazon.com/Ancestral-Supplements-Kidney-High-Selenium/dp/B078K8L672</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Zinc, Quercitin, Resveratrol, Fisetin, and Spermidine</b>: If it’s winter, you’ve been around someone who’s sick, or you want to bump up your immune system, Zinc is a powerhouse, and Quercitin helps Zinc enter cells more easily. Resveratrol and Spermidine are effect against symptoms of long Cov1d. These combos can also help with allergies, inflammation, and viruses. Add Copper if you take Zinc.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/gp/product/B08NZ5ZW5Q">https://www.amazon.com/gp/product/B08NZ5ZW5Q</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Fisetin-Quercetin-Resveratrol-Spermidine-Extract/dp/B0B3SGCHSG">https://www.amazon.com/Fisetin-Quercetin-Resveratrol-Spermidine-Extract/dp/B0B3SGCHSG</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Colostrum:</b> Colostrum is the first milk produced by a mother after having a baby. It is what helps a child develop a robust stomach culture and gut bacteria, plus coats the stomach to help with digestion. For healing and repairing intestinal issues, this can be amazing. Check out the article below for more info. I use bovine or goat colostrum before and during my long races for a happy tummy. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://getkion.com/blogs/all/what-is-colostrum">https://getkion.com/blogs/all/what-is-colostrum</a></span><span class="s2" style="color: black;">?</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Ancestral-Supplements-Grass-Fed-Colostrum/dp/B07NKBD9LF">https://www.amazon.com/Ancestral-Supplements-Grass-Fed-Colostrum/dp/B07NKBD9LF</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/MT-CAPRA-SINCE-1928-Immunoglobulins/dp/B07QMYNC6P">https://www.amazon.com/MT-CAPRA-SINCE-1928-Immunoglobulins/dp/B07QMYNC6P</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Betadine HCL Pepsin</b>: Acid Reflux or heartburn much? It’s possible that you have too little acid in your stomach rather than too much. Too little stomach acid impairs digestion of many nutrients including iron, and make food sit in your stomach longer, which can be uncomfortable. Put the chalky antacids back in the box and try adding some Pepsin and enzymes instead.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Doctors-Best-Betaine-Gentian-Digestion/dp/B00H40XPH4">https://www.amazon.com/Doctors-Best-Betaine-Gentian-Digestion/dp/B00H40XPH4</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-BPC-157 Peptide</b>: Body Protective Complex 157 is an oral peptide which helps the stomach and digestive system regain optimal flow. Peptides are chains of amino acids which link together to become proteins. I recommend taking one capsule a day for a week, then one or two a month thereafter, or whenever you feel like you need a digestive reset. I personally take them before and during my long races as they keep my stomach feeling happy. More than anything else I have recommended to people, BPC-157 has had noticeable, beneficial effects. Peptides are amazing and come in many more forms, Ben Greenfield has some great information about it linked below. Buy from VIGEO Health for $90 if you have trouble paying with Bitcoin through the link below.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://swisschems.is/product/bpc-157-30000-mcg-60capsules-0-5mg-capsule/">https://swisschems.is/product/bpc-157-30000-mcg-60capsules-0-5mg-capsule/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/article/peptides-part-1/">https://bengreenfieldlife.com/article/peptides-part-1/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Creatine:</b> Bodybuilders have known of the muscle building power of creatine for a long time. It also helps with cognition, muscle repair, age-related bone and muscle loss, testosterone production, and heart health. But there is no benefit to the old-style method of cycling large amounts, instead take up to 5 grams each day, preferably in two doses. This is a cheap supplement available everywhere sold in various powders, capsules, etc. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/article/supplements-articles/best-creatine">https://bengreenfieldfitness.com/article/supplements-articles/best-creatine</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Capsules/dp/B000GIQS0W">https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Capsules/dp/B000GIQS0W</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Digestive Enzymes: </b> That bloated feeling after a big meal when food sits in your stomach for too long. If bloating and acid reflux are a problem, then you might be short on the enzymes in your stomach which digest the food you eat. Also, enzymes, if taken on an empty stomach (so not needed for digestion) help to heal the body and minimize scars, etc. You will notice the high price on the link below, but also notice that these are much more powerful than a normal enzyme bottle. When it comes to enzymes, the more the better. The creator of this brand said he took 2000 of these pills in one day to make sure there were no ill effects. Turns out the only side effect was that all the scars on his body got less noticeable! Take some before or after a big meal to help an upset stomach. If gluten is a special problem, they sell gluten enzymes too. Supposedly Celiacs can take those and tolerate a wheat a little. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Premium-Digestive-Enzymes-Women-Men/dp/B01N0VM4E8">https://www.amazon.com/Premium-Digestive-Enzymes-Women-Men/dp/B01N0VM4E8</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Phosphatidylcholine</b>: Ever walked into a room and then wondered why you were there? Brain fog, or the inability to remember very short-term things, is a real problem for a lot of people. The good news is there’s something you can do about it. Phosphatidylcholine is a lipid making up a key part of our cell membranes. Supplementing with it could be a potent brain booster, as well as having good benefits for your gut and for your eyesight. The brain is mostly fats (lipids) after all!</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodybio.com/blogs/blog/what-is-phosphatidylcholine">https://bodybio.com/blogs/blog/what-is-phosphatidylcholine</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Mushrooms: </b> Mushrooms can be powerful immune system boosters and are also good for cognitive ability. Paul Stamets is a mushroom expert and has amazing books on the subject if you want further reading. Mushrooms also give foods that hearty, <i>umami</i> flavor. A mix of mushroom powder added to soups or stews is a great way to combine flavor and nutrients. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://hostdefense.com/pages/why-host-defense">https://hostdefense.com/pages/why-host-defense</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Host-Defense-MyCommunity-Comprehensive-Resilient/dp/B002WJ1BZK">https://www.amazon.com/Host-Defense-MyCommunity-Comprehensive-Resilient/dp/B002WJ1BZK</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Mushroom-Powder-CERTIFIED-ORGANIC-PRODUCT/dp/B01DR5RH1Y">https://www.amazon.com/Mushroom-Powder-CERTIFIED-ORGANIC-PRODUCT/dp/B01DR5RH1Y</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-C0Q10</b>: If you are taking statins, you NEED to supplement C0Q10. Also please reconsider the need for statins at all. Side effects of statins include muscle pain, nausea, organ damage and increased blood sugar. Hey, your body needs cholesterol to function properly. Really. Do some research. Anyway, C0Q10 can help with your mitochondrial health. The mitochondria are the powerhouses of your cells, and stronger mitochondria make your cells function more effectively. C0Q10 may also help with healthy fingernails and skin. If you take regular C0Q10, take it with some dietary fat to help with absorption. If you go with MitoQ, their research says just take it on an empty stomach.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.mitoq.com/science/how-mitoq-works">https://www.mitoq.com/science/how-mitoq-works</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Kirkland-Signature-Maximum-Potency-Softgels/dp/B095GV1TN2">https://www.amazon.com/Kirkland-Signature-Maximum-Potency-Softgels/dp/B095GV1TN2</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-GLC2000</b>: Glucosamine and chondroitin are important for the health and repair of joints, ligaments, bone and cartilage. These ingredients help protect against arthritis and connective tissue problems. My highest praise for these supplements? I give them to my dog (along with a multivitamin of course).<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/GLC-2000-Capsules-240-Count/dp/B004Y483V6">https://www.amazon.com/GLC-2000-Capsules-240-Count/dp/B004Y483V6</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Borax</b>: 20 Mule Team Borax Laundry detergent for arthritis? Yes! Borax is just the element Boron with some fancy advertising. And in tiny doses, Boron is essential for joint health and can prevent and cure joint issues including Rheumatoid Arthritis. There’s even a Facebook group which talks about how great Borax works for Arthritis. Well, what they mostly do is talk people off the ledge who are afraid of eating laundry detergent! Don’t be that person. Repeat after me: Boron is an element. Boron has good <span class="s1" style="text-decoration-line: underline;">antiseptic</span>, <span class="s1" style="text-decoration-line: underline;">antifungal</span>, and <span class="s1" style="text-decoration-line: underline;">antiviral</span> properties, and is essential for the integrity and function of cell walls. Boron has the highest concentration in the parathyroid glands, followed by bones and dental enamel. It is essential for healthy bone and joint function, regulating the absorption and metabolism of calcium, magnesium and phosphorus through its influence on the parathyroid glands. With this, <span class="s1" style="text-decoration-line: underline;">boron is for the parathyroids what iodine is for the thyroid</span>. Join the FB group and read the files, very informative. Take 1/8 – 1/4 teaspoon of borax in a glass of water a few days a week in the morning. Less if you are a small person. Don’t buy expensive supplements for this, a box of Borax will last you for years. The rest of it will help clean your laundry and keep the bugs out of your house too.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.facebook.com/groups/145861959418812">https://www.facebook.com/groups/145861959418812</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Detergent-Booster-patrons-gained-service/dp/B01G3MGWKK">https://www.amazon.com/Detergent-Booster-patrons-gained-service/dp/B01G3MGWKK</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>GABA</b>: Trouble falling asleep? If this is a regular occurrence, you might look at excess caffeine intake, low adrenals, Magnesium insufficiency, or too much Vitamin B as a culprit. For the occasional night where I’m awake longer than usual, I get up and take a mix of GABA, L-Theanine, and 5-HTP. This never fails to put me out within ½ hour. I might only take this once a month but when I need it, it works. I say the same thing for the Doc Parsley mix linked below as well.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/L-Theanine-Calm-Plex-Suntheanine-capsules-ProHealth/dp/B00OQUWT72">https://www.amazon.com/L-Theanine-Calm-Plex-Suntheanine-capsules-ProHealth/dp/B00OQUWT72</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/transcripts/transcript-sleep-cocktail-ingredients">https://bengreenfieldfitness.com/transcripts/transcript-sleep-cocktail-ingredients</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://store.docparsley.com/products/sleep-remedy-single?variant=29572860117078">https://store.docparsley.com/products/sleep-remedy-single?variant=29572860117078</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Nicotine:</b> Unlike cigarettes, which can have up to 7000 different carcinogens, nicotine alone has many health benefits, including for your brain. Getting nicotine via patches or gum, rather than an instant cigarette hit, slows down the absorption to almost 20 minutes, making it less addicting. Addictive personalities beware, it can still be habit forming! Use sparingly, and only in the morning. I chew 2mg gum, which is a tiny amount compared to a cigarette, but it’s good for long drives to stay awake, or a burst of creativity.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://blog.lucy.co/health-effects-of-nicotine/">https://blog.lucy.co/health-effects-of-nicotine/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://lucy.co/products/chewpark">https://lucy.co/products/chewpark</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Salt: </b>The war on salt by the government might have caused more harm than good for many people. Salt is an essential nutrient, not a condiment. The salt in your body is recycled many times over by your kidneys, meaning that they process 3 POUNDS of salt every day. Whether you eat an extra teaspoon of salt in a day, is a drop in a bucket compared to that. Salt DOES NOT affect high blood pressure. Restricting salt can make blood sugar regulation worse, as well as cause dizziness, dehydration, weight gain, low blood pressure and cognitive impairment. By all means, add salt to your food, but use only sea salt or other UNREFINED salt. Redmond Salt is mined in Utah and has lots of other minerals as well. If salt tastes good to you, then your body is telling you that you need more of it. Alternatively, drink LMNT or just add some sea salt to a glass of lemon water. If you take in too much, you will excrete it, so it’s not dangerous. If you are preparing to take iodine or feel like you are detoxing from heavy metals or other problems, consider salt loading for a week. ¼ - ½ teaspoon salt dissolved in warm water with 12 ounces of cool water after. See Iodine section for more info.<span class="Apple-converted-space"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496981">https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496981</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://drinklmnt.com/">https://drinklmnt.com/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Fat: </b>Fat is an essential nutrient. Our brains need fat and cholesterol to have optimal health. If fat is taken out of foods, that food space is usually refilled with chemicals and sugars. Sugar is NOT essential to our body, but fat is. If you don’t eat fat for a while, you can cause harm to your body. The gallbladder stores bile which is produced in our bile ducts. When you eat a fatty meal, bile is released to help digest that fat. Eating fat regularly helps our gallbladder and bile ducts work properly. Low-fat diets reduce the use of bile, leading to gallbladder stones, digestion problems, and if it gets bad enough, gallbladder removal. Keep all your essential body parts intact by eating healthy animal fats and avoiding fake “I can’t believe it’s not butter” and vegetable oil fats. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Essential Amino Acids:</b> Amino acids are the building blocks of making proteins, which is what we use to repair our muscles and cells. Did you know that you only digest about 49% of the protein in an egg? 33% of protein in meat? 3-17% of protein in those protein shakes? The rest is either converted to sugar or excreted. If you are eating a lot of protein but still not getting enough, this is the “Protein in a Pill”. Scientists have cracked the code on the perfect ratio of each of the 9 essential amino acids needed in the human body. Essential Amino Acids (EAAs) are 99% digestible, meaning that they are almost perfectly usable. I use them when my muscles are sore, plus before and during races. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/dp/B07VJK2LGG">https://www.amazon.com/dp/B07VJK2LGG</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodyhealth.com/blogs/news/the-power-of-essential-aminos">https://bodyhealth.com/blogs/news/the-power-of-essential-aminos</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://getkion.com/blogs/all/how-to-use-amino-acids">https://getkion.com/blogs/all/how-to-use-amino-acids</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodyhealth.com/blogs/news/the-science-of-protein-utilization">https://bodyhealth.com/blogs/news/the-science-of-protein-utilization</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/BodyHealth-PerfectAmino-Essential-Supplements-Utilization/dp/B06XPJPKRM">https://www.amazon.com/BodyHealth-PerfectAmino-Essential-Supplements-Utilization/dp/B06XPJPKRM</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Collagen, Bone Broth and Gelatin</b>: Unless you eat nose to tail of the animals that provide you your meat, you are missing out on the most important parts for good health. Animal bones and ligaments provide the ingredients which help our own joints, skin and bones stay healthy. If you don’t want to gnaw the end of a chicken leg, then bone broth and collagen powder can help retain healthy skin, prevent strains and sprains, and give us the raw materials to heal ourselves. Add these to soups or hot teas. Gelatin (Jello) eaten 1/2 hour before physical therapy, or a hard workout, can help heal ligaments too. Bring on the green jello! Make your own bone broth at home, too.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Collagen-Peptides-Grass-Fed-Certified-Friendly/dp/B00XQ2XGAA">https://www.amazon.com/Collagen-Peptides-Grass-Fed-Certified-Friendly/dp/B00XQ2XGAA</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Unflavored-Contains-Collagen-Glucosamine-Gut-Friendly/dp/B07X8YXLDJ">https://www.amazon.com/Unflavored-Contains-Collagen-Glucosamine-Gut-Friendly/dp/B07X8YXLDJ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Gelatin-Protein-Powder-Myers-Protocol/dp/B07BSJ18NJ">https://www.amazon.com/Gelatin-Protein-Powder-Myers-Protocol/dp/B07BSJ18NJ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Hormones: </b>As we age past our 30s and beyond, hormone production in the body goes down. Hormones include Testosterone, Progesterone, Estrogens, Growth Hormone, Pregnenolone, Hydrocortisone, and Adrenals.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> -<b>Testosterone</b>: Whether you are male or female, your grandparents had better levels of testosterone than you do today. We live in a toxin-filled world, which makes it hard to get the nutrients we need at the right dosages. Testosterone helps with energy levels, sleep regulation, muscle and strength gains, fat loss, etc. It is available by prescription in a cream that is applied daily. Your doctor would need to do blood tests to determine the amount you need. Keep in mind that once you start taking this externally, your body stops producing as much internally, so it needs to be a long-term commitment. Obviously, women need a tiny dose compared to men, but it can still have great benefits.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">-<b>Adrenals</b>: If you are extra tired in the morning, come awake in the evening, and can’t stop snacking at night, you might have an adrenal imbalance. We live in a high stress world, and this can wreak havoc with our cortisol levels. Supplements which might help include porcine adrenals, adaptogenic herbs and a multivitamin. Adrenal supplements should be taken only in the morning. Alternatively, you might think about adding more unrefined sea salt to your diet, as a lack of salt can cause adrenal and hormone problems. Iodine might also be a deficiency that affects the adrenals. See the salt and iodine paragraphs for more info. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="http://thelazerroom.com/wellness-program/biodentical-hrt/adrenal-fatigue">http://thelazerroom.com/wellness-program/biodentical-hrt/adrenal-fatigue</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Pure-Encapsulations-Nutritional-Function-Capsules/dp/B000Z94WAK">https://www.amazon.com/Pure-Encapsulations-Nutritional-Function-Capsules/dp/B000Z94WAK</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Gaia-Herbs-Adrenal-Support-Capsules/dp/B00F1J8EKI">https://www.amazon.com/Gaia-Herbs-Adrenal-Support-Capsules/dp/B00F1J8EKI</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Melatonin</b>: Trouble staying asleep? Do you always wake up at the same time? If so, check the chart below and make a change. If you are a restless sleeper, try melatonin. The nice part about the hormone melatonin is that the body makes it in a positive feedback loop. This means that if you supplement it, the body does not stop production of melatonin. This means you can take a large dose without worrying that it will affect a future night’s sleep. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p4" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: justify;">In Chinese medicine, qi is the energy that flows throughout our organs and creates balance. Each internal part of the body experiences active qi flow at different times during the night: <a href="https://campbellmedicalclinic.com/chinese-medicine-explains-why-you-wake-up-at-the-same-time-every-night/"><span class="s3" style="color: #dca10d;">https://campbellmedicalclinic.com/chinese-medicine-explains-why-you-wake-up-at-the-same-time-every-night/</span></a></p><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 9px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"></span>9 pm to 11 pm: The “triple burner,” or endocrine and lymphatic systems, is active. If these systems are out of balance, you might feel unhappy or depressed. Create a more relaxing bedtime routine so you can wait up feeling refreshed in the morning.</li><li class="li1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 9px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"></span>11 pm to 1 am: The gall bladder is active. An imbalance might cause feelings of uncertainty and poor judgement. You may need to avoid alcohol or fatty foods and eat only a light snack before bed.</li><li class="li1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 9px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"></span>1 am to 3 am: The liver is busy detoxifying our bodies and processing the emotions of the day. You might feel irritable or experience headaches when awake. If you consistently wake up at this time, you may have had too much alcohol or unhealthy food the night before, or you might be facing unresolved frustrations. Find healthier ways to deal with stress, like breathing exercises and detoxification treatments.</li><li class="li1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 9px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"></span>3 am to 5 am: The lungs are active. You may feel sadness or have shallow breathing if your lungs are out of balance. Practice activating the vagus nerve before bed with breathing exercises and take some time to process your emotions with a trusted friend.</li><li class="li1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 9px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal;"></span>5 am to 7 am: The large intestine is active. If it’s out of balance, you may feel defensive or stuck in a situation. If you’re frustrated about waking up before your alarm clock sounds, you may need more fiber or water in your diet so your large intestine can properly eliminate waste.</li></ul><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/transcripts/transcript-melatonin-supplementation">https://bengreenfieldfitness.com/transcripts/transcript-melatonin-supplementation</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Natures-Plus-Dreaminol-Melatonin-L-Theanine/dp/B06XDY95YY">https://www.amazon.com/Natures-Plus-Dreaminol-Melatonin-L-Theanine/dp/B06XDY95YY</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Eye Health:</b></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Vitamin C, Vitamin E (tocotrienols), beta carotenes, niacin, DHA, EPA, B Vitamins, lutein, zeaxanthin, zinc, selenium</b></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Constipation</b>: The first rule of digestion is never to get constipated. Long term constipation might be a side effect of low iodine and copper, see Iodine and Copper sections. Chronic constipation can cause hemorrhoids, impaction, leaky gut, and just isn’t fun. To prevent this, you can try several things. First is drinking enough liquids and eating regular foods. Your digestive bacteria increase and multiply according to your eating habits. When you eat something new or strange, you may not have as much ability to digest the new food as quickly as your normal ones. Bread and high-starch vegetables can definitely slow you down in that way, and high-fiber vegetables can sometimes cause the same problem. Or maybe you aren’t eating enough fat consistently to keep the bile moving through your gallbladder, leading to lack of bile in your stomach to digest high-fat meals. Second, try digestive enzymes, colostrum and/or a couple extra grams of Vitamin C, taken multiple times throughout the day. Third, add some SloMag or more Vitamin C before bed. Remember when I said there were forms of Magnesium that would give loose stools? Magnesium Chloride is one of those, and if taken at bedtime, can help with regular bowels. Fourth, some form of an herbal complex (like Dr. Schulze’s listed below) could be a consistent, long-term solution that doesn’t include harsh laxatives.</p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Slow-Mag-Mg-Magnesium-Chloride-Supplement/dp/B07Y945GTQ">https://www.amazon.com/Slow-Mag-Mg-Magnesium-Chloride-Supplement/dp/B07Y945GTQ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Dr-Schulzes-Intestinal-Formula-Capsules/dp/B01M8QO2T9">https://www.amazon.com/Dr-Schulzes-Intestinal-Formula-Capsules/dp/B01M8QO2T9</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Got the Jab?: </b>Feeling some side effects? The FLCCC website has some guidelines for how to detox from vaccines. These include low-dose Naltrexone (LDN), Ivermectin, Melatonin, Vitamin C, and Vitamin D3/K2. I would also include Modified Citrus Pectin (MCP) in that list. MCP blocks the spike proteins the same way it blocks Galactin-5 to stop the “fight or flight” response. See the Modified Citrus Pectin section for more info. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://covid19criticalcare.com/covid-19-protocols/i-recover-post-vaccine-treatment/">https://covid19criticalcare.com/covid-19-protocols/i-recover-post-vaccine-treatment/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Glycine and Salt: </b>James DiNicolantonio has a couple of good books out there, including one on how important salt is to our health. In this podcast, he talks about using Glycine with Salt before a big race or exercise session to boost blood plasma levels. The glycine helps us retain the salt better inside our body to prevent a bathroom emergency. The salt raising blood plasma levels, can achieve up to 20 minutes longer duration of exercise at a higher effort level. Need help? Come talk to us at VIGEO Health to see if this is right for you.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/podcast/winbook-podcast/">https://bengreenfieldlife.com/podcast/winbook-podcast/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Bromantane: </b>This is an exciting Nootropic which can help with physical and mental performance, brain function, immune health, and overall energy. It was developed by Russia in the 1980s to give soldiers more stamina and energy for long days of training. Bromantane is an actoprotector, meaning it is a class of compound which can boost physical activity, especially under extreme physical conditions.</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Sorry, WADA athletes, but Bromantane is actually a banned substance for you because it actually does do the things it claims to do, which is provide an unfair advantage in races. </p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">The effects of Bromantane can last up to 11 hours, so it should be taken in the morning. Ask us about getting a sample to see if you can benefit!</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;">https://evidencelive.org/bromantane/</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Nicotene: </b>Unlike cigarettes, which can have up to 7000 different carcinogens, nicotine alone has many health benefits, including for your brain. Getting nicotine via patches or gum, rather than an instant cigarette hit, slows down the absorption to almost 20 minutes, making it less addicting. Addictive personalities beware, it can still be habit forming! Use sparingly, and only in the morning or early afternoon. I chew 2mg gum, which is a tiny amount compared to a cigarette, but it’s good for long drives to stay awake, or a burst of creativity.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://blog.lucy.co/health-effects-of-nicotine/">https://blog.lucy.co/health-effects-of-nicotine/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://lucy.co/products/chewpark">https://lucy.co/products/chewpark</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Kava: </b>Kava is a drink which originated in the South Pacific, and been used there socially for centuries. In fact there are probably more Kava bars than alcohol bars still today. In larger doses, Kava can provide a slightly euphoric effect, yet it is not addictive and much safe than alcohol. It can also be used to boost energy, improve athletic performance, and help with relaxation. Ben Greenfield has several podcasts about Kava. Buy pre-made drinks, or brew your own like a native. I like to add a bit of heavy cream and stevia to cut the bitter flavor when sipping it with friends. </p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/podcast/jw-ross-podcast/">https://bengreenfieldlife.com/podcast/jw-ross-podcast/</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://kalmwithkava.com/">https://kalmwithkava.com/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Exogenous Ketones: </b>The Keto diet has made Ketones into a household word. Yet the ability to buy liquid exogenous ketones has just been available in that last couple of years. Those first products cost more than $30,000 each...lucky for us, the cost is now less than a cup of coffee. Ketones can help with fasting, energy, brain health, and exercise. With liquid ketones, your body can actually use two different fuels at the same time, ketones and glucose. They taste pretty bad, but it's worth the grimace to check them out.</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://hvmn.com/products/ketone-iq-shots?variant=42491435516073">https://hvmn.com/products/ketone-iq-shots?variant=42491435516073<span class="Apple-converted-space"> </span></a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-OURA Ring: </b>This might be one of the few recommendations we give that you can't eat or drink! The Oura Ring is a sophisticated measurement system, yet the technology fits into a ring and connects with an app on your phone. It tracks sleep, exercise, heart rate, breaths per minute, body temperature, and heart rate variability, etc. Dawn was wearing hers before and after getting a tooth pulled, and noticed that her breaths per minute while sleeping declined from 14 to 13 after the infection in her tooth was removed. Body temperature will often rise the day before getting sick with a cold or flu, so the Oura Ring can act as an early warning system of immune problems. Sleep tracking can help determine if that late meal or sleep aid is helping or hurting. There's usually a $50 off coupon floating around the web if you want to try one of these out.</p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://ouraring.com/">https://ouraring.com/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>-Blood Sugar Regulation: </b>Here’s what happens when you eat a big meal with lots of carbs or sugar. The glucose content of your blood goes way up. This, left unchecked, could kill you. No joke. Your body, to save your life, produces insulin, which helps usher that glucose into your fat cells. This safely reduces your blood sugar down to acceptable levels, and the process happens over and over throughout the day while you eat. Type I Diabetics can’t make insulin, so they must carefully regulate this through an insulin pump. Type II Diabetics make lots of insulin, but their fat cells don’t want to take it more sugar, so they become insulin resistant. More and more insulin is then required to force the fat cells to take in sugar. This is actually really easy to fix. STOP eating sugar and bread/pasta. It’s the sugar which makes you fat, and the glucose/insulin cycle is how it happens.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">So. You gave in and ate that sweet potato. Life’s not over for you. There are a few things you can do before, during and after (larger than usual/worse than usual) meals to help reduce the impact on your body. Fresh-squeezed lemon juice or apple cider vinegar in water with a meal helps reduce blood sugar. So does a large sprinkle of Ceylon Cinnamon. Bitter Melon Extract is a great supplement for regulation of blood sugar, too. You also might try cooking your starches the day before you want to eat it. Reheating potatoes or rice turns some of the carbohydrates into resistant starch, which doesn’t raise blood sugar. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">If you want to test foods out yourself and see real time impact on blood sugar, consider wearing a glucose monitor. Unfortunately, it’s still hard to get them without a prescription (senseless, I know) but any doctor should be able to proscribe them to you. I use a FreeStyle Libre, which connects to an App on my phone. Occasionally I stick one on the back of my arm and eat odd foods to see what impact they have on my blood sugar. <span class="Apple-converted-space"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.freestyle.abbott/us-en/home.html">https://www.freestyle.abbott/us-en/home.html</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bioptimizers.com/shop/products/blood-sugar-breakthrough">https://bioptimizers.com/shop/products/blood-sugar-breakthrough</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">The biggest change you can make for good health is to limit your intake of sugar, wheat and processed fake foods. Replace them with meat (particularly beef), butter, liver, collagen or bone broth, and eggs. Don’t give up anything bad, just eat less of it. Consider the 80/20 rule; eat well 80% of the time. Then the rest of the time, don’t feel guilty for enjoying a meal that’s not so good for you. Eggs and meats will make you feel satisfied. Consider the carnivore diet if you would like to lose weight, I think it is one of the healthier ways to slim down. Consider intermittent fasting, or a 1 day fast once a week, or just skip a meal occasionally. Eat less or less often, but overall keep your calories up, starving yourself will not result in weight loss. Basically, the takeaways from all good diets including avoiding vegetable oils, fried foods, and sugars, and eating plenty of good fats, veggies, fruits, and other real foods. People disagree on some details, but really, it's just what works for you and your lifestyle and your body. </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Don't take my word for any of this. I recommend you take charge of your own health and do some more research. Just make sure you skip the first few pages of your search engine results…those are the links sponsored by big government and big pharma, both of which seem to want you fat, unhappy, and on lots of drugs.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.naturopathicdoctorutah.com/">https://www. naturopathicdoctorutah.com/</a></span><span class="s2" style="color: black;"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Decision Guide</b></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Baby Steps</b>: Add new things slowly to help you decide if it’s helping or hurting.</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>1st Month</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Trace Minerals</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Organ Supplement</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Magnesium</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin D</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin K2</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin C</span></a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>2nd Month</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Iodine</span></a> and cofactors.</p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>3rd Month</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Creatine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Alpha Lipoic Acid</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Omega 3</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Collagen</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Immune Boost</b>: TA1 Peptide, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin D</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin C</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Zinc</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Quercitin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Mushrooms</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Melatonin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Spermidine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Bromantane</span></a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Strength/Power</b>: Testosterone, DHEA, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Creatine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Essential Amino Acids</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Bromantane</span></a></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Digestive Issues</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Colostrum</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Enzymes</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Oral BPC-157</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Apple Pectin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Betaine HCL Pepsin</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Detox</b>: Copper, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Apple Pectin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Oral BPC-157</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin C</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Sea Salt</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Iodine</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Allergies</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Kidney</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Zinc</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Oral BPC-157</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Colostrum</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Low Morning Energy</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Trace Minerals</span></a>, Adrenals, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Kidney</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Iodine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">B Complex</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Sea Salt</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Magnesium</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Bromantane</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Brain Fog</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Trace Minerals</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Phosphatidylcholine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Nicotine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Iodine</span></a>, Testosterone</span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Joint Issues/Arthritis</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Trace Minerals</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">GLC2000</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Collagen</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Bone Broth</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Gelatin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Borax</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Iodine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Magnesium</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Sleep</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Trace Minerals</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Magnesium</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">GABA</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Melatonin</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">L-Theanine</span></a>, Tryptophan, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Creatine</span></a>, CBD, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Ketones</span></a>, Testosterone</span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Race Nutrition</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Colostrum</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Oral BPC-157</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Essential Amino Acids</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Creatine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Nicotine</span></a>, Caffeine, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Ketones</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Kava</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Bromantane</span></a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s2" style="color: black;"><b>Post Antibiotics</b>: <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Colostrum</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Enzymes</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Oral BPC-157</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s1">Vitamin C</span></a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Skin</b>: Magnesium, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">C0Q10</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Collagen</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Creatine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Copper</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Iodine</span></a>, GHK-Cu Peptides</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Blood Sugar Reductio</b>n: Lemon water, Ceylon Cinnamon, Glucose Monitor, Bitter Melon Extract</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>The Fun Stuff:</b> Yes, balancing your nutrients should be a priority. But sometimes you want to just run faster, feel more energetic, be more creative, or relax with friends. <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Bromantane</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Nicotine</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Kava</span></a>, <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Ketones</span></a>, Cerebrolysin</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b>Track Your Progress</b>: It's nice to know you are getting some where, right? <a href="https://www.vigeohealth.net/nutrition"><span class="s3" style="color: #dca10d;">Oura Ring</span></a>, Dexa Scan, Ketone Breathalyzer</p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;">Living on the edge? Here’s a few less legal options which might be worth considering.</p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/">https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/</a></span></p><p></p><p class="p1" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"> </p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-69432411527163984352023-07-15T20:55:00.002-06:002023-07-16T16:41:48.979-06:00Utah Spartan Beast, Super, Sprint Trifecta Weekend, 8-9 July 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtWk9bIJeXy03diIOJ-ed-3XnBjhI6vorJw7Z39xIhaYufRFz_WAaBzMm5hhGMmpZF9_-oUM2PaQqBHotMPkE0EjdD9ts5WNAzP2jfov7uJaSOqA_IeneajoSA_Uuh_dBQ1xc41hHjhbp8W8JbJLP9C96I9a9WZIsw77RpysuY2Jrt6xxJuFmOHadsTxQ/s800/230708UT-Saturday-NChristenson-027.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtWk9bIJeXy03diIOJ-ed-3XnBjhI6vorJw7Z39xIhaYufRFz_WAaBzMm5hhGMmpZF9_-oUM2PaQqBHotMPkE0EjdD9ts5WNAzP2jfov7uJaSOqA_IeneajoSA_Uuh_dBQ1xc41hHjhbp8W8JbJLP9C96I9a9WZIsw77RpysuY2Jrt6xxJuFmOHadsTxQ/w400-h266/230708UT-Saturday-NChristenson-027.jpg" width="400" /></a>I have to admit that it was a relief to check the races listed for 2023 and notice that Utah did not offer an Ultra (30 miles) this time around. Because Utah in July, even in the mountains after the snowiest year on record, is HOT. Just 13 miles on Saturday was hard enough...4000 feet of climbing was a literal beast. </p><p>My friend Addie rode up with me on Saturday morning. The Utah Beast would be her first Spartan. She's fit and fast, but that's like running a marathon a week after buying your first pair of running shoes! The Utah venue is one of the hardest they have, and it did not disappoint. The course itself was very similar to the year before, which was nice in some ways...the downhill bike trails are a joy to run down in the first half of the race. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJTS0MvW2qXeTWWOhG_lUOUjKhnbB_lCIwJ_Da1tH_aAGE_XHwDez3s0BRg9M66_73VTxKDaOCU8r6ZDqafe8gDeRijXs1jCpO6xdqdDMkltJEiHIkls9p4lh3eF9T2lnMGItVbxjmjn7pbDlEqKuRp5VXHh1D9bUbD-uTeG5ntBLxk2J-XbLfYaasAmg/s800/230708UT-Saturday-NChristenson-188.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJTS0MvW2qXeTWWOhG_lUOUjKhnbB_lCIwJ_Da1tH_aAGE_XHwDez3s0BRg9M66_73VTxKDaOCU8r6ZDqafe8gDeRijXs1jCpO6xdqdDMkltJEiHIkls9p4lh3eF9T2lnMGItVbxjmjn7pbDlEqKuRp5VXHh1D9bUbD-uTeG5ntBLxk2J-XbLfYaasAmg/s320/230708UT-Saturday-NChristenson-188.jpg" width="320" /></a>Everything was so green and lush and the streams were running full. There was even a few snow fields to walk across. Amazing amounts of snow still here so late into summer. A handful of snow in my bra and carried in my hands felt wonderful as it started to heat up. </p><p>The bucket carry was diabolical this time...the longest one I've ever done perhaps...up a hill and then back down. Followed closely by the longest barbed wire crawl I've ever seen as well...with the wire so low that even rolling under it was difficult. I noticed I now have a big rip in my shorts...perhaps it's time to buy a new pair! </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfRSaMYS6g-GYv_RaOWVyXCHYOvgh3Qkcn9aIntCXfhiVMoscT344h5zg7m7KPD89tDbcf9I18UDM0BKfurcF81RlfCScMg9Ij3NwAIYcDjQeLxaHwVTiyEmhPLyYDN9cts2WxHE2qwNu8bVReN6CcxsxqC6ES39yf1K620Ue4FsIP7ZD-TVXWJ1AK4Y/s800/230708UT-Saturday-NChristenson-063.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfRSaMYS6g-GYv_RaOWVyXCHYOvgh3Qkcn9aIntCXfhiVMoscT344h5zg7m7KPD89tDbcf9I18UDM0BKfurcF81RlfCScMg9Ij3NwAIYcDjQeLxaHwVTiyEmhPLyYDN9cts2WxHE2qwNu8bVReN6CcxsxqC6ES39yf1K620Ue4FsIP7ZD-TVXWJ1AK4Y/w400-h266/230708UT-Saturday-NChristenson-063.jpg" width="400" /></a>I lost a little bit of focus on the second half. My training this year had been hit and miss, I've been busy doing other things and workouts have taken a back seat for a little while. It's always hard to know where I am in the age group racing. I saw a woman ahead of me just after the dunk wall, she missed the spear and I caught up to her over the hurdles. With 100 meters to go, I just didn't really care if she beat me or not, so she finished just 30 seconds ahead. That put me 4rd in my new age group. I was 7th overall which says again how competitive the 40-49 age groups are. </p><p>Having the venue at a ski resort meant that there was a nice air conditioned lodge where I could hang out and eat pizza while I waited for Addie to finish. Her start time had been later than mine and she was racing through the heat of midday. She finished in one piece, thankfully, a bit shell-shocked but soon talking about how her next race might be a Super. </p><p>On Sunday I came back again ran up the mountain twice more for the Super and the Sprint. I actually felt better on the 2nd day than I had on the first. I was able to keep my focus and finished 3rd in a race that was part of the National Series, so that felt pretty good. Plus it was shorter than the Beast and that always feels so nice too! </p><p>Jim raced the Super as well, he does the Age Group races now too. This year they got rid of the burpee penalties, which he hated, and switched to penalty loops, which is his strength. He's used to finishing on the podium against men much younger than he is. The Nationals brought out some great competition for him, though....he was 9th this time. His finishing times keep getting closer to mine, and I'm not slowing down so he must be getting faster! </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnOcXhTP8wRB4EvIOffBvpadOPM3n-_FV5NMzc7WzEZ9Pp-ZmQQbAzbzo9jMEArcsLZol8FXOy3iG2eh2kvsRXb56fjBr4sBZvIm0rJYT6aNfBHAqTetNxGlctgGwqYQGB01Ni1unaU-AIGEcszLAsboCKD8xr21w_Z4PJ83M0mo_P8Up2LYTIPiyy6c/s2704/4795898.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1800" data-original-width="2704" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnOcXhTP8wRB4EvIOffBvpadOPM3n-_FV5NMzc7WzEZ9Pp-ZmQQbAzbzo9jMEArcsLZol8FXOy3iG2eh2kvsRXb56fjBr4sBZvIm0rJYT6aNfBHAqTetNxGlctgGwqYQGB01Ni1unaU-AIGEcszLAsboCKD8xr21w_Z4PJ83M0mo_P8Up2LYTIPiyy6c/w400-h266/4795898.jpg" width="400" /></a>The Sprint was just an Open race, so there was no pressure at all. I *might* have skipped the barbed wire crawl on the Sprint...rolling through it twice already had some nice bruises on my hips and arms and I didn't need any more. I was really happy to go 3 for 3 on my spear throw, despite having not done any practice throws at all this year. </p><p>All three races were a total of 7000 feet of climbing and about 24 miles. My photos from this race are mostly grimaces! No wonder. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmYDiW1L8Wbp1pRo1Q5UDI2qZVoAnjzKNt7Z0ubMXwfTgEBFIA1997BfyWEuIqIgyupy5YKSJLaPIzKPZPhDeodXxGl5C-rr3V726MMXgH1XGxLeBvCMwnfslIUhhhRuwdyBKIWpRMdRZ863iyYu9QCcCOLKd-rLx_G35I3ILAIbkDZVwyp-syC-mxmdo/s800/230708UT-Saturday-NChristenson-041.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmYDiW1L8Wbp1pRo1Q5UDI2qZVoAnjzKNt7Z0ubMXwfTgEBFIA1997BfyWEuIqIgyupy5YKSJLaPIzKPZPhDeodXxGl5C-rr3V726MMXgH1XGxLeBvCMwnfslIUhhhRuwdyBKIWpRMdRZ863iyYu9QCcCOLKd-rLx_G35I3ILAIbkDZVwyp-syC-mxmdo/w400-h266/230708UT-Saturday-NChristenson-041.jpg" width="400" /></a>Even the kids race got nice a muddy course this year...lots of water everywhere. My feet stayed wet from a marshy penalty loop on the Olympus but I didn't mind at all, the cool water felt amazing. </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsXgOnNskuwzLYHlCPIyosIBjCLwmt-R0HVUNvDDRwOAKieiV37K-t_AgVITQwWAMmu0wHmF3l_zkr4ysgEb0E4R5wzvsWn4M5BRRgCgt5rtX_hLpOGQgt54Few6aYAeOP3lvEXbiERy1VzNsxM79ehpRy5403LSQ4uPa9B068S2EoKlNRHcHOwyhRVV4/s2016/IMG_1411.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsXgOnNskuwzLYHlCPIyosIBjCLwmt-R0HVUNvDDRwOAKieiV37K-t_AgVITQwWAMmu0wHmF3l_zkr4ysgEb0E4R5wzvsWn4M5BRRgCgt5rtX_hLpOGQgt54Few6aYAeOP3lvEXbiERy1VzNsxM79ehpRy5403LSQ4uPa9B068S2EoKlNRHcHOwyhRVV4/w480-h640/IMG_1411.jpg" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BGucUzG1n4cizXOWQG24XIXLSTPwCvl3Geq-sVFa3nAw9u8O7qzPM7txFwTVqG6dxUVGjk0peYSRwl1er-gYn-VbVJ8ZaUXBT6MurX7NJNc4gAeI8IcuRE7GbXnnw1uH9gX2R3-BOtwVX0W74PTwvEq8PzdU1TYH2s59tV0ZJ630Rv_pUqqhQHDtqMc/s2048/IMG_1543.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BGucUzG1n4cizXOWQG24XIXLSTPwCvl3Geq-sVFa3nAw9u8O7qzPM7txFwTVqG6dxUVGjk0peYSRwl1er-gYn-VbVJ8ZaUXBT6MurX7NJNc4gAeI8IcuRE7GbXnnw1uH9gX2R3-BOtwVX0W74PTwvEq8PzdU1TYH2s59tV0ZJ630Rv_pUqqhQHDtqMc/w400-h266/IMG_1543.jpeg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com2tag:blogger.com,1999:blog-180457404471403251.post-91805347394894879892023-05-27T20:37:00.022-06:002023-07-16T12:48:46.576-06:00Ogden Marathon, 20 May 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3pGye6obOln7An99HKO7tfezfBYlPJU_hWwpMxJyQHxvufXy4LCwMmedrRbLfkQxqXjxduiENQhlNxpE1J-bRflU5MncXCEwHoolUqRyL_3b55HDUCXhC5El9-E3xvwq75GOCQZZnpwuSCgbNFaAbZDDvqdyuiKFrBsglQWAIJsH_8i6KCppdqJWZrw/s1024/348589624_5739522392813865_8548956501444039546_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="683" data-original-width="1024" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3pGye6obOln7An99HKO7tfezfBYlPJU_hWwpMxJyQHxvufXy4LCwMmedrRbLfkQxqXjxduiENQhlNxpE1J-bRflU5MncXCEwHoolUqRyL_3b55HDUCXhC5El9-E3xvwq75GOCQZZnpwuSCgbNFaAbZDDvqdyuiKFrBsglQWAIJsH_8i6KCppdqJWZrw/w640-h426/348589624_5739522392813865_8548956501444039546_n.jpg" width="640" /></a> </p><p>Sometimes you can have perfect preparation and still not accomplish the time that is floating around as a goal. I had been hoping for a PR. My training had gone well, but I had some massage and muscle tempering the week before the race and it was too much. Plus I had been under a lot of stress and I really think that took an edge off as well. </p><p>The weather for the race was picture perfect. Cool at the start where it felt nice to stand around some raging bonfires at the start corral. Warm by the finish but not horrible. Gentle breeze and lots of sunshine. </p><p>So much snow this winter that the Ogden River was in flood stage, threatening to take out the road we were supposed to run down. It was actually over part of the road within the first couple of miles and we all edged to the right side of the road...the raging water would not have treated anyone kindly.</p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNiRhnJXFZ4a1J7qLMm8zl95nf-XCES9ZeKZpN54fud-qsDsHfGCTMbtOJY5psY1JtkmaFCmY5yQoh1nXDP_rk1M-qrv01Gd8Up3L1Pgl23F_35nhiujH7A7yuKwJVUM5rxfX49aZJOXWtc4QZj2hqRZ7aHZ-Z40TRIN3n7lZEZ6ltZLFCCSjNBo3WiUI/s2048/346274968_228329246506269_4107834427634447346_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNiRhnJXFZ4a1J7qLMm8zl95nf-XCES9ZeKZpN54fud-qsDsHfGCTMbtOJY5psY1JtkmaFCmY5yQoh1nXDP_rk1M-qrv01Gd8Up3L1Pgl23F_35nhiujH7A7yuKwJVUM5rxfX49aZJOXWtc4QZj2hqRZ7aHZ-Z40TRIN3n7lZEZ6ltZLFCCSjNBo3WiUI/w640-h480/346274968_228329246506269_4107834427634447346_n.jpg" width="640" /></a></p><p>I knew within the first hour that I wouldn't be able to hold my desired pace. The course was gently downhill, dropping about 1000 feet over the distance, with a small uphill just past halfway. I came through halfway at about 1:45, but slowed down quickly after that. I even got some muscle cramps...hadn't been taking enough magnesium. Shame on me. The last 7 miles of nice downhill through Ogden canyon came too late for me...my legs really wanted to walk and my mind had trouble convincing them otherwise! </p><p>The waterfall in the canyon was absolutely raging. I don't remember ever seeing it before while driving but as my snails pace it was a nice sight as the day was heating up. I managed to hang on for 3:59:54 at the finish. Still my second fastest marathon, but I'm hoping for better some day. Perhaps at the St. George Marathon in October :)</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6yNT703X5fe2Ru3z4IfNMO-tTVP9iYqRNeNO-RL3F6ugdIIOmkaHHdpqsvW2pI7yl0EzR8wMNqEkCXUhnF_KMY79G3kOA6EJ0P7mQ8wNJlUatiYE8aJboztnfaWYxlviWQ4gdgrpf_R9QmGPJXHAJaTDv9USa2DD9sjA9tWHf5e3iWuNE3y76DjGgNho/s2048/344730334_6255560361166174_5158395274411692077_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1355" data-original-width="2048" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6yNT703X5fe2Ru3z4IfNMO-tTVP9iYqRNeNO-RL3F6ugdIIOmkaHHdpqsvW2pI7yl0EzR8wMNqEkCXUhnF_KMY79G3kOA6EJ0P7mQ8wNJlUatiYE8aJboztnfaWYxlviWQ4gdgrpf_R9QmGPJXHAJaTDv9USa2DD9sjA9tWHf5e3iWuNE3y76DjGgNho/w400-h265/344730334_6255560361166174_5158395274411692077_n.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvZ2YSPkLfXPZ8JWlgPT8QLWWLPX1UPc3nRkX0yzTzkzC6yrT79OFlEGynNAg-bKdIHDBAb-wkEPZBt-OlNQVNenGM7mdrnBvJPLuNretVwJUWQigBf_GHwz2qmAV-Q2PVWtZoufhfRf9JyMMIoQkEnxUq9ggJolmx0Aa3KMojE89rb0xhaFd_-MUL464/s2048/346295864_956533815664815_8607274788233378917_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvZ2YSPkLfXPZ8JWlgPT8QLWWLPX1UPc3nRkX0yzTzkzC6yrT79OFlEGynNAg-bKdIHDBAb-wkEPZBt-OlNQVNenGM7mdrnBvJPLuNretVwJUWQigBf_GHwz2qmAV-Q2PVWtZoufhfRf9JyMMIoQkEnxUq9ggJolmx0Aa3KMojE89rb0xhaFd_-MUL464/w400-h300/346295864_956533815664815_8607274788233378917_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjreuYec2_Gfm1FX2v4XNeHP73a6dZB2UuGC15AJ3a1ZVYx1HO0QDDtwhNxqp-ikuqF6_w3B0bq8LmlnDBmutWXoab3b549C8m39VY7S7pk5n4O9IjEkExIe51RHTsdiFRzKCa8hkyQ-D42VvQtpsItxkfF6X5CNpuaqL3PPsXrsu8De7buoz0K276i7ac/s1024/348446709_801996198048754_6196238691202362865_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjreuYec2_Gfm1FX2v4XNeHP73a6dZB2UuGC15AJ3a1ZVYx1HO0QDDtwhNxqp-ikuqF6_w3B0bq8LmlnDBmutWXoab3b549C8m39VY7S7pk5n4O9IjEkExIe51RHTsdiFRzKCa8hkyQ-D42VvQtpsItxkfF6X5CNpuaqL3PPsXrsu8De7buoz0K276i7ac/w400-h300/348446709_801996198048754_6196238691202362865_n.jpg" width="400" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-88858530732850780352023-05-02T18:00:00.002-06:002023-05-04T21:06:11.386-06:00Bonneville Backyard Ultra, 29 April 2023<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCXkleyxiczIP3hVjcTCZhxh85HFL7mEHAM1LmOb7MYp8L9mJUUQrhAlJGASW6BlK8UPvZWXHxI_n5iz4DgxXUENWEeGa48ipQYlbYnrsGDHnilU-VigI3zfqKncGp9tje6aVEP9IZnagH00RRqmjwM9iWMCC1q5qvEygaGB6slL-0suowYVqDAGmK/s4032/152-20230429_064438.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2268" data-original-width="4032" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCXkleyxiczIP3hVjcTCZhxh85HFL7mEHAM1LmOb7MYp8L9mJUUQrhAlJGASW6BlK8UPvZWXHxI_n5iz4DgxXUENWEeGa48ipQYlbYnrsGDHnilU-VigI3zfqKncGp9tje6aVEP9IZnagH00RRqmjwM9iWMCC1q5qvEygaGB6slL-0suowYVqDAGmK/w400-h225/152-20230429_064438.jpg" width="400" /></a>A very different race format this weekend! I showed up at the dam on Deer Creek Reservoir above Provo, Utah, to run 4 miles every hour until I cried uncle. This format is known as Last Man Standing, and if you can't finish the course within an hour, you can't start the next one and you are disqualified. </p><p>The course was a gravel trail along the lake with about 400-500 feet of elevation change. After 2.1 miles we punched our bib to prove we got there, turned around, and ran back to the start. There were about 60 runners crowded into the starting box at 8 am, when the temperature still hovered just above freezing. We were above the snowline, too, but this winter's record snowfall didn't make that hard to accomplish in late April! </p><p>You know it's a nice day when there are hot air balloons up and the sky is a deep blue. Temps would get up to the 70s which is hot for running. Since I had about 20 minutes an hour to rest, I had time to sit down, use the percussion machine on my calves, drink and eat a little every lap, find the bathroom, and close my eyes. The people finishing later didn't always have that luxury, often they would finish with just a couple of minutes left to spare and have to turn around and head back out again!</p><p>Lap 1: 38:44 - Found myself in the lead. Of course it's not a race, but....the quicker I get back the more time I have to rest. Beat the field by 1-2 minutes on every lap but #3. </p><p>Lap 2: 38:39 - Drank some Ketones and a new product called Update (caffeine alternative that works!)</p><p>Lap 3: 38:17 -Drank some Kava and found an extra gear!</p><p>Lap 4: 38:19 - Changed shoes and my feet were happy. </p><p>Lap 5: 39:43 - Getting hot. Drank some Coke, and put a baggie of ice in my bra, some in my hat, some in my hands as I ran, and ice chips in my mouth to cool off. </p><p>Lap 6: 42:45 - Total 26 miles, my marathon equivalent of about 4 hours, not bad with elevation changes and on gravel. Really hot now, speed starting to slow.</p><p>Lap 7: 43:04 - Total distance 30 miles! </p><p>After 7 hours I was hot and had reached my goal distance anyway, so I packed it up and headed home. The women's winner went 54 miles and the men's winner went 66!</p><p>Here's the results: <a href="https://ultrasignup.com/results_event.aspx?did=95538">https://ultrasignup.com/results_event.aspx?did=95538</a></p><p>Jim ran his own race elsewhere in the valley, a half marathon (13.1) along the Jordan River Trail. He finished in exactly 2:00:00....how often does that happen? He's getting scary...he won his age group. Again!</p><p>The real crazy people of the day were the ones wakeboarding on the lake...I wonder how thick their wetsuits were? That water is more related to its cousins snow and ice than a hot tub, this early in the season!</p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnGt5t-X6n39fWQexqoCQwin1UFPvpq6fS0J5oGB1N5NE0b4cwKQkBkbCiLEJOWDnKs4dHa_B5D-MGG4JEEOb8n2D0ZSu0QuGQgSUvHfR2bkSYHa64Gy2A82vDAnpWkZyXVN9A3knwyh1xrT6eaAXlbkUBLKFlk_ARwo-yj9yl0KIj3XuAPeSLSzks/s3705/157-20230429_064909.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2084" data-original-width="3705" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnGt5t-X6n39fWQexqoCQwin1UFPvpq6fS0J5oGB1N5NE0b4cwKQkBkbCiLEJOWDnKs4dHa_B5D-MGG4JEEOb8n2D0ZSu0QuGQgSUvHfR2bkSYHa64Gy2A82vDAnpWkZyXVN9A3knwyh1xrT6eaAXlbkUBLKFlk_ARwo-yj9yl0KIj3XuAPeSLSzks/w640-h360/157-20230429_064909.jpg" width="640" /></a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFDz9eHTA3a1qiH8pP0UwT-V_t2C5hzs8ElRt-AAxf-7sqGVMRfmL44wdv3pvaMFxcXviuKuaVZnb9k6aK5nxSl3zSIcrFVO2f9Qc4SHEvLuBgFgl4p6hSQHbnjAv1G5bhNvApk7y1Dvuel6hSlhnMicdq_XnR6gXqwJ7vGfbnKax8TXY9nzzmpo7-/s1920/10-20230428185435_IMG_7290.jpg" style="margin-left: 1em; 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margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG4MzbaEIpAQ0H46iGVVqyASxVf0KG_qVl_cKAuMXvx_FmVXGrTptyQAHIRaqCFy4WpYUdiRtJYfkd3i02K41g_gEj5Ivsz079Me86MJHSYXhy-fId4CrY6LDgnvHyy70RYTduG5_HyZAUtYElq0Rq4QLdteJ9EYZawuVV1hfMFOdf664HQVFyq9t5/s5427/JAH09395.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3618" data-original-width="5427" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG4MzbaEIpAQ0H46iGVVqyASxVf0KG_qVl_cKAuMXvx_FmVXGrTptyQAHIRaqCFy4WpYUdiRtJYfkd3i02K41g_gEj5Ivsz079Me86MJHSYXhy-fId4CrY6LDgnvHyy70RYTduG5_HyZAUtYElq0Rq4QLdteJ9EYZawuVV1hfMFOdf664HQVFyq9t5/w400-h266/JAH09395.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The race went on late into the night, with the final runner at 16 hours!<br /></td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmnXpLB5UBKhUtnjRlQv1DLZIwoY8izEvZjWHNMQw2m9CpB8txS9GwVkyfJ8cT_73THuvczMxLJezFBEKzYC3JyRlpbYPF5K0cGF0IKXpZ8myA7CtbrgDL9pe6qkXLCwqKZEFCraOz1mnQ0QKC7imfQSgYzot0fc_7bgZWggshTcFzrDdnTZatBVCM/s4032/PXL_20230429_204539537.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmnXpLB5UBKhUtnjRlQv1DLZIwoY8izEvZjWHNMQw2m9CpB8txS9GwVkyfJ8cT_73THuvczMxLJezFBEKzYC3JyRlpbYPF5K0cGF0IKXpZ8myA7CtbrgDL9pe6qkXLCwqKZEFCraOz1mnQ0QKC7imfQSgYzot0fc_7bgZWggshTcFzrDdnTZatBVCM/w300-h400/PXL_20230429_204539537.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmSRDoepX9VggmiREP4XjY_yGYlIgwN4CNd6be0N3USUxGc3Cyhgeok5b66HNDV9Rb1Hc01ExPHs800m_9lOHEnfrsRLNC6Z-8qs5OFPZrHY7y-i3Lwdbi095uIvNMFvzXm3kmyU9-bO2DOO8LcgPYOGOL-PbAq9y2RTDzslEgdN_cTxs31LpiP2U/s4032/PXL_20230430_062104089.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmSRDoepX9VggmiREP4XjY_yGYlIgwN4CNd6be0N3USUxGc3Cyhgeok5b66HNDV9Rb1Hc01ExPHs800m_9lOHEnfrsRLNC6Z-8qs5OFPZrHY7y-i3Lwdbi095uIvNMFvzXm3kmyU9-bO2DOO8LcgPYOGOL-PbAq9y2RTDzslEgdN_cTxs31LpiP2U/w640-h480/PXL_20230430_062104089.jpg" width="640" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-37830110499052591532023-04-06T18:40:00.001-06:002023-04-06T18:44:40.146-06:00Spartan Sprint and Super, Las Vegas March 2023<p>First Spartan of the year at a new location in Las Vegas...after a year hiatus in Nevada I was very happy to see Spartan bring back a race here. I am a fan of dry desert races! </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgARjPZTPnhq99bvyK2YsATs1F_cJV4VV5xEhcnQ9xJZULACg21YGQDOTChYDG9vE-ThVG0PSMJxDWSHBwp6cLfmzhvHzv1Ox5ZcsT1BYDmzSCmhs7HCRKUHy0UeVAyIzGU2GEpBk-HM7w30UUo9iEEbeZ1E4J1fjw3jGJ2n808tVJWx2OYccAVsD_-/s800/MBR54731.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="534" data-original-width="800" height="429" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgARjPZTPnhq99bvyK2YsATs1F_cJV4VV5xEhcnQ9xJZULACg21YGQDOTChYDG9vE-ThVG0PSMJxDWSHBwp6cLfmzhvHzv1Ox5ZcsT1BYDmzSCmhs7HCRKUHy0UeVAyIzGU2GEpBk-HM7w30UUo9iEEbeZ1E4J1fjw3jGJ2n808tVJWx2OYccAVsD_-/w640-h429/MBR54731.jpg" width="640" /></a></p><p>Last year saw the accomplishment of a few large athletic goals for me:</p><p>100 miles in under 24 hours (23:52) in perfect conditions in March on Antelope Island. </p><p>Ironman Triathlon in 13:10 at Bear Lake in September (Swim 1:40 Bike 6:44 Run 4:24) Still some room for improvement but that may never happen...I really hate swimming!</p><p>Marathon in under 4 hours (Finished 3:43 in Des Moines in October) </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpECXS5gJSdqwAvSde2GAsy26-gGX3IVlycF4vd2UOSugQhqZXg5iH5VPpQQwn1FuqJWZtoM1pskWGQC5pfR8hJaCgMylkoKK0GQPXqVFrBcNg0-AeWLZzGQtyFnIgK69vFczZt6-UIJ8yy14ukxacKrKLMljCTZVUBJEnir8sVwpPZYDDPRWSQ5f_/s2704/4252000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1800" data-original-width="2704" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpECXS5gJSdqwAvSde2GAsy26-gGX3IVlycF4vd2UOSugQhqZXg5iH5VPpQQwn1FuqJWZtoM1pskWGQC5pfR8hJaCgMylkoKK0GQPXqVFrBcNg0-AeWLZzGQtyFnIgK69vFczZt6-UIJ8yy14ukxacKrKLMljCTZVUBJEnir8sVwpPZYDDPRWSQ5f_/w640-h426/4252000.jpg" width="640" /></a></p><p>This year my friend Tara and I are back in the same age group. She managed to beat me in both races by what I'd like to think of as a small margin...just a couple of minutes! The course was fairly flat but rocky and technical. It was also not marked well...Jim and many other people managed to get a little lost in one section, but he still hung on to get 3rd in his first attempt at racing Age Group! </p><p>For me there is nothing quite as good as racing Spartan and I hope to fit a few more in this year. Not sure where they will be yet but I'll find some. Otherwise, I don't have the large goals that I did last year, but that's ok too. </p><p>Instead, I've been busy working on a new business, VIGEO Health. </p><p>Check out my website <a href="http://vigeohealth.net">vigeohealth.net</a> I offer nutrition consultations, athlete optimization, and peptides. If you haven't heard of peptides then it's worth checking out what they are and what they may do for you!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhinDUiDIjSu7IZsplznwhOYOS0Smim4QM4IgUs9jrqNRJVuZMkmPB7XnjpPzhPpPdWu89ynRVi67FPwI24XHVw0VVQzr4VMO2O5sIzQslbGX7pKM7TQmQ_Dq3ijUZtcO0ht0wU8ARK-2aBxe3WhoLrrx28c-RPH2z6q4ZQOSuz3GlyIAsCjwv6-ETm/s2704/4226944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="2704" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhinDUiDIjSu7IZsplznwhOYOS0Smim4QM4IgUs9jrqNRJVuZMkmPB7XnjpPzhPpPdWu89ynRVi67FPwI24XHVw0VVQzr4VMO2O5sIzQslbGX7pKM7TQmQ_Dq3ijUZtcO0ht0wU8ARK-2aBxe3WhoLrrx28c-RPH2z6q4ZQOSuz3GlyIAsCjwv6-ETm/w400-h266/4226944.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmBZdXG9MRRF9SplJuWiVggNdlbRlT-7Tebw7Xi5Sr-Pb1CkSENsWZumQFk_fnpNRIyEP3PfdYNjnGhw8OxYYAeDiyn3vfwgljNrJLKkbCjtEEVFyGwIFLPzasFeFQ-nTQAR8GCHjBZqaO9SbS9e5CApzViVLjYzXUYwn-xH9Y1yUlG1EvS3JnRYj/s2448/4226948.jpg" imageanchor="1" style="margin-left: 1em; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EsdjuXHr4IUs45n4sWIY-LPkNosUaeCspCU6wyqdi_XUBBDJkVZqgErgtiPlnHs9agQTCNoCZDZKLyXMbMaiONdFVrYP09peclf7vvFgcyZ3J6dSonF_--0KVs9dpvKKknctoC-JHWd5d3RrcYFLk8Upk9UbD9B1rwZzppMuaaW9-O9-_ooFPuf2/s800/MBR54829.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="800" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EsdjuXHr4IUs45n4sWIY-LPkNosUaeCspCU6wyqdi_XUBBDJkVZqgErgtiPlnHs9agQTCNoCZDZKLyXMbMaiONdFVrYP09peclf7vvFgcyZ3J6dSonF_--0KVs9dpvKKknctoC-JHWd5d3RrcYFLk8Upk9UbD9B1rwZzppMuaaW9-O9-_ooFPuf2/w640-h428/MBR54829.jpg" width="640" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-91111728669285053472022-09-19T07:37:00.002-06:002023-04-06T18:44:50.313-06:00Bear Lake Brawl - Ironman Triathlon, 17 Sep 2022<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUhHzn0T-5APPQmEAyeznesefxjjUvTeDAhrr7hbtmmEsQzf-nn451nLBpVN9Ux5eArk7tfDbKM4niKiE1vOYTmMS304ZJsiL1Wwl-gqMU3AzQJXXEqTt9cu4Plj4OKrEZttdQRFQCbkcbeP5t6nJH_FOn5PjtdspdPhyYLXMDgM3aDt4wfuftj7A7/s2016/IMG_3864.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1074" data-original-width="2016" height="341" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUhHzn0T-5APPQmEAyeznesefxjjUvTeDAhrr7hbtmmEsQzf-nn451nLBpVN9Ux5eArk7tfDbKM4niKiE1vOYTmMS304ZJsiL1Wwl-gqMU3AzQJXXEqTt9cu4Plj4OKrEZttdQRFQCbkcbeP5t6nJH_FOn5PjtdspdPhyYLXMDgM3aDt4wfuftj7A7/w640-h341/IMG_3864.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bear Lake in full sun the day before the race</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: left;">2022 is my year to attempt a few types of races that I haven't done for a while. After a very successful 100 mile trail run back in March, I set my sights on doing an Ironman Triathlon. I haven't done one since my two attempts back in 2008, which went ok, but my nutrition wasn't great and the marathon at the end wasn't painful. I did more walking than running, let's just say.</div><p></p><p>What I hadn't remember was how hard it is to balance all the disciplines of triathlon. And since I really don't enjoy swimming, it's a struggle to make myself do it. Plus I really hate water...especially open water with those green stringy plants growing up from the bottom and sliming their way along my arms. Yuk. Training for the biking was fun, on a nice hot day with a pleasant breeze. When it's cold and rainy, my bike generally stays in the garage! To that respect, I picked Bear Lake, because the water didn't look green, its a desert so the sun should have been out, and the course was fairly flat. </p><p>With 2 weeks to go, I fasted for 4 days. I've always found this helps my body clean house a little. I lost 5 pounds and kept 3 of them off for the week before the race. Then I avoided all forms of wheat, pasta, etc until after the race was over. I wanted my gut to be happy and I know that can be a reason it's not. </p><p>Race day came with an iffy weather forecast. Definitely not hot and desert-y. Low of 40s high of 63. As a I drove through a bit of fog getting to the race, the temperature in the car said 33 degrees. Ouch. The water temperature of Bear Lake was a few degrees warmer than usual for this time of year. But still cold at 68 degrees...although that was the warmest temperature of the day, it didn't feel like it getting in. For the full Ironman, we would have to do 4 laps around 4 buoys. And this was my first open water swim in the last 12 years. Dumb, I know. First my swim cap, which I never wear, got in the seal around my goggles and let water in. I fixed that but my goggle just kept fogging up the whole way. It was cloudy and dark, and hard to see the buoys. It took me 12 minutes to settle down enough to swim my regular stroke. Still, my first lap took 23 minutes and I hoped I could improve on that the rest of the way. No, not really. My times stayed about the same although the 2nd and 3rd lap didn't seem so bad. The 4th lap was horrible, my body was getting really cold, the swimmers had churned up colder water from the bottom and the water was getting colder too. The sun finally peeked through the clouds and illuminated the buoys, but my goggles were toast. I got out of the water at 1:40, hungry and freezing. Then it was 1/2 mile run to transition. I had some clogs but they weren't amazing for running through sand with a body that wasn't really responding well. </p><p>In transition, it took long than usual to get my wetsuit off and put warmer clothes on. My usual bike outfit wasn't enough, I added arm warmers and a windbreaker and was glad to have them. The first loop around the lake was calm, dead calm. I settled into a rhythm and saw my average speed increasing over time. It went up to 17.7 and I hoped on the second half of the bike maybe I would see 18. At the halfway, the sun peeked out and I doffed the extra clothing. I figured between 12 and 3 pm would be the warmest part of the day, and I was sick of my windbreaker flapping in the breeze. Heading out in just my sports bra, it was nice for a while, until I saw a storm cloud heading across the south end of the lake. Uh oh. I had absolutely no clothing to save me from cold rain, or worse hail, or a downpour. The storm seemed to be getting worse, the winds kicked up, and I made tough choice, turn around and face a DQ, but avoid needing to be rescued for my stupid clothing choices. Back at transition an hour later, I explained my choice, grabbed some warmer clothes again (the time I wasted with clothing, gah!) and made up the mileage I had missed by riding a longer out and back on the north end. The last 30 miles felt like a headwind no matter where I turned, and my average speed sunk to 17. It was demoralizing, and everyone else had the same wind to deal with as well. </p><p>I also found my bike seat had loosened, which was perhaps what had caused my seat to be so uncomfortable when I hadn't felt that before. I have an Infinity Seat which I have loved this year, but today it was painful and I couldn't find a position that didn't make my hips ache. I was able to tighten it up quickly but it was another stop to make. </p><p>Finally I was done with the bike, and glad of it. Bike time 6:44. At that moment, the wind also died, and we had a beautiful evening for a while. My biggest question in redoing this type of race was whether I could run off the bike. For a minute I could barely walk off the bike (!) but after another change of clothing and dry socks and shoes, I did run. And kept on running every step of the marathon. </p><p>During the bike, I had eaten some dried mango, trail mix, a bit of gummy candy, a coke, and a couple of my drink mixes with electrolytes. I also drank an ounce of both Ketone IQ and Kava, 4 times over the whole race. For the run, I wanted to keep it simple. The first 6 miles I sipped from a 12 ounce coke bottle I carried with me. At the turnaround of the first loop, I mixed my drink mix squishy bottle with water and switched to that. At my halfway bag, I slammed the last of my Ketone and Kava (they both taste TERRIBLE!) and then I repeated the same drinks for the second half. The race didn't have much real food. The aid stations on the run had Gu and chips and gatorade, nothing of which sounded good to me. I just kept running. I loved my Saucony carbon plated running shoes, my feet felt comfy, and I literally ran every mile at the same pace the entire race. I caught up to people who were miles ahead of me at the start of the run. I ran my way right into first place for the women. Granted the gene pool was small...only 3 women finished the whole distance. The race offered every iteration of distance and duathlon so there were people swimming but not biking, etc. </p><p>The last 3 miles, it got fully dark and then started to rain. My little headlamp was enough to illuminate the puddles and bring me home. Final marathon time 4:24, and I almost negative split my marathon! I haven't come within 20 minutes of doing that, ever. It was a great feeling of redemption.</p><p>Final time was 13:10. Here's the results: <a href="https://www.webscorer.com/race?raceid=290640">https://www.webscorer.com/race?raceid=290640</a></p><p><br /></p><p>It's been a really busy summer. As evidenced by the fact that my last blog post was in May! Training for this Ironman Triathlon sucks up a lot of time; trying to balance swimming, biking, and running, along with the hiking I love to do, with a little weight lifting thrown in? It was a lot. </p><p>So was the new business I've been involved in starting. Together with my good friend Karen Minchow, who's a PA, we offer concierge medicine. We can advice you on nutrition, hormones, and supplements; to get you to thrive in your life and health, rather than just survive. If you are interested and want to know more of what we do, checkout <a href="http://vigeohealth.net">vigeohealth.net</a>.</p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdzGy0jX2xzbbylEl2GWW8N835E3s2YACsDP_TkElm_gdiBvZKdhKWjazp_gVde7nXSrRn-AL1HPchACB54xi4qAvIiqhWwz9TEV0DfQ77y1m_lljkrQcH-o9rVy3n_e_r_7QjAxC_sVOXjd1YPGTcVLYfyELs5T6FqQsu9DEq9gauIceih3IzZZa0/s2016/IMG_3868.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdzGy0jX2xzbbylEl2GWW8N835E3s2YACsDP_TkElm_gdiBvZKdhKWjazp_gVde7nXSrRn-AL1HPchACB54xi4qAvIiqhWwz9TEV0DfQ77y1m_lljkrQcH-o9rVy3n_e_r_7QjAxC_sVOXjd1YPGTcVLYfyELs5T6FqQsu9DEq9gauIceih3IzZZa0/w640-h480/IMG_3868.jpg" width="640" /></a></p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-2742395947868602122022-06-15T12:08:00.002-06:002022-06-15T12:08:37.319-06:00Bryce Canyon 30K, May 28, 2022<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBbNkKexDPMhVraxpOnvvaPAqQvF4Ke8_AU0zzo068ObAwA6CIJ-e-DV1jybg8btuuE02w2qr17NetvavGfrKsM0hEe95P5D8sRa25Hwj_Al86Bls0aR6CBHg0LWHbUgmDMk_3mNH4IRhYrCC5YBTFvli8XVW5zsXEtdH3NNFdxLBx5FBmPLkcKF2j/s4528/race_42726_156705_9a03da47-f7b5-4f8a-8673-d4a85a704cb8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3016" data-original-width="4528" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBbNkKexDPMhVraxpOnvvaPAqQvF4Ke8_AU0zzo068ObAwA6CIJ-e-DV1jybg8btuuE02w2qr17NetvavGfrKsM0hEe95P5D8sRa25Hwj_Al86Bls0aR6CBHg0LWHbUgmDMk_3mNH4IRhYrCC5YBTFvli8XVW5zsXEtdH3NNFdxLBx5FBmPLkcKF2j/w640-h426/race_42726_156705_9a03da47-f7b5-4f8a-8673-d4a85a704cb8.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>This race was Jim's idea, he wanted a good reason to keep training and this distance sounded good to him. It wasn't actually in the National Park, just west of it, but there were some of the cool red hoodoos that make that area so famous. There were also 50k, 60k, 50 mile, and 100 mile options. <p></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLF2Bwv-_a-HaYZNuuw1n498Wbd4nChZrOZyDZ8CuQLuzKMIzXmDVhAUkBnZ3CWYc-_LArnptyNNrY0_gq9svDB580YtLvosk7PPIWJX_bE2YKahxh-Sr7KfywbuCNdTrsw-BYpjSpdDI8MMHadUv0xl5xGdW0uI-o9eURtTi_rNVGyAtS4FXeR58a/s4416/race_42726_156723_1ee11ec9-f956-4f19-97ea-375ced95f1b5.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="4416" data-original-width="2944" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLF2Bwv-_a-HaYZNuuw1n498Wbd4nChZrOZyDZ8CuQLuzKMIzXmDVhAUkBnZ3CWYc-_LArnptyNNrY0_gq9svDB580YtLvosk7PPIWJX_bE2YKahxh-Sr7KfywbuCNdTrsw-BYpjSpdDI8MMHadUv0xl5xGdW0uI-o9eURtTi_rNVGyAtS4FXeR58a/w266-h400/race_42726_156723_1ee11ec9-f956-4f19-97ea-375ced95f1b5.jpg" width="266" /></a>Neither one of us woke up terribly excited to go for a long run that morning, but then again, I'm not usually excited to do anything that requires me to wake up at 5 in the morning! Our sprinter van was parked way out in the back of a dusty cow pasture, along with hundreds of other camper vans and tents. A few of them had tried to blow away the previous afternoon and the winds were forecasted to kick up again. We set Spot to guard the van while we were gone, and chose a portapotty that hadn't blown over the day before. LOL. They were compost versions anyway so no blue liquid everywhere at least! </p><p>The weather was windy, but surprisingly that wouldn't be a factor in the race. Most of the course was in pinyon pines between 7000-9000 feet, and the trees made a nice wind break. It was cool but not cold, cloudy but not damp, and the course ended up being perfect. If I ever designed a course it would have been just like this. Steep uphills and nice gentle runnable downhills. If you could catch your breath at that elevation anyway! </p><p>We started a few minutes behind the main crowd and had to run up through all the walkers at the back. I got stuck behind a bunch of slower people on the steep climb about 4 miles in, so my lowest heart rate for the whole race was on the steepest climb. Ha. </p><p>About halfway through, I heard my name and turned to find a paragliding friend Jonathon just behind me. We passed the last climb by chatting for at least 5 miles, and then the last sections was a lovely 7 mile descent to the finish. Wow. I loved being able to run fast yet still feel like I was taking it easy. In the end I was able to make 19.5 miles in 3:50, and Jim came in super fast in 4:06. If Jim gets any faster I'm gonna be in trouble! </p><p>Results are here: <a href="https://runsignup.com/Race/Results/42726#resultSetId-318614;perpage:5000">https://runsignup.com/Race/Results/42726#resultSetId-318614;perpage:5000</a></p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLXhgjltidAwG6vJX_TsMTCuicuy28v1eYooLXC4_kbcVDvhkvRciPS441pIwFqtVONaLpRijAX90O6kvgLuuuu5pYh4tbSAN8ZlSOC7qSK77O2SerXdvmbA7p9r2h3oMrGnH3OZ1w-SQPexJwF1x-gdrnV-1-gF76u991mE3ABOqE2F0MW4s_qtq/s4528/race_42726_156708_87311fde-6c6b-450c-8e0d-d0d548dc457a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="3016" data-original-width="4528" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLXhgjltidAwG6vJX_TsMTCuicuy28v1eYooLXC4_kbcVDvhkvRciPS441pIwFqtVONaLpRijAX90O6kvgLuuuu5pYh4tbSAN8ZlSOC7qSK77O2SerXdvmbA7p9r2h3oMrGnH3OZ1w-SQPexJwF1x-gdrnV-1-gF76u991mE3ABOqE2F0MW4s_qtq/w640-h426/race_42726_156708_87311fde-6c6b-450c-8e0d-d0d548dc457a.jpg" width="640" /></a></p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-27410582496173622582022-05-29T19:16:00.001-06:002023-04-06T18:45:04.199-06:00Big Bear Spartan Trifecta Weekend, May 15, 2022<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiteL6BypAzYXFtxU7oOlCCP1znLSF6-KugHZvDwyGeNe6-78Ue3rpHBbG8oT7hZpDk3ES_OQPH8PSxkoXjF0WOIIywmmpFaPC2Cm9At3cAlArK41bZLXAcYamVik16ywe6MDhlb0XLB4CYhf6HK1joix3HDr6zTaBdRt7peRiK-NJpqLvSNpSuuPNW/s800/220514CA-Saturday-MDer-98.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiteL6BypAzYXFtxU7oOlCCP1znLSF6-KugHZvDwyGeNe6-78Ue3rpHBbG8oT7hZpDk3ES_OQPH8PSxkoXjF0WOIIywmmpFaPC2Cm9At3cAlArK41bZLXAcYamVik16ywe6MDhlb0XLB4CYhf6HK1joix3HDr6zTaBdRt7peRiK-NJpqLvSNpSuuPNW/w400-h266/220514CA-Saturday-MDer-98.jpg" width="400" /></a> Well, I hurt my back a few weeks before this race, and then I was chasing the dog around and pulled a groin the day before I was supposed to drive down. You know me. I went anyway. I tried not to limp walking into town from my hotel room the evening before to find dinner! </p><p>Big Bear is one of the harder venues I've raced at. I'm pretty sure that we did nothing but hike straight up the ski hill and then run/fall back down, over and over again. I did the Trifecta weekend, the Beast on Saturday was 11.5 miles with 5000 feet of climbing, the Super/Sprint on Sunday were 6.5 and 4 miles with 3000 and 2000 feet of climbing, respectively. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhchSlBGYZ8DoOH-FuK3hEA69YDEuAEnp8cJjA01dXz5E1qSMgN6AZMI8AUhbYsNWpK23r-A5Zx3hbBG8nCMcB62UI1GZUMDYle0Yo_VCRYY32M9lXJSRysP6Enzh3D41PK6UehHUEUo-MkOW2QC4B4J8mTxb8Rn3TZA_wrSBBMJR2BGDJJEtmN2pvJ/s2448/2755381.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1632" data-original-width="2448" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhchSlBGYZ8DoOH-FuK3hEA69YDEuAEnp8cJjA01dXz5E1qSMgN6AZMI8AUhbYsNWpK23r-A5Zx3hbBG8nCMcB62UI1GZUMDYle0Yo_VCRYY32M9lXJSRysP6Enzh3D41PK6UehHUEUo-MkOW2QC4B4J8mTxb8Rn3TZA_wrSBBMJR2BGDJJEtmN2pvJ/w400-h266/2755381.jpg" width="400" /></a>The weather was perfect and sunny and dry, a bit warm, and I was happy to get the Olympus wall both times! However I was 0 for 3 on the spear....the obstacle was set on a sidehill and I missed it downslope by a hair. So did everyone else! My friend Andrea really pushed me on the Beast, it took all I had to pull away from her later in the race, and I ended up finishing 1st by at least 5 minutes ahead of the next few women. The last obstacle was the bucket carry, but I was so happy to be dripping wet from the dunk wall that nothing mattered. I could have stayed in that muddy water for a lot longer, trying to cool down a little. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWUX_1DQfq_vlcyOWUMk3PV5M6ra0-_Y8fMTrAyjmpo4ytbGOcu47TE5uynAoHDj0QfmHUJxh1tgkw0yfVv3JG6J1vAsR4yHyCW4ZumqBaAHBaf1RjSm_uuDug1fdB-1JrjKnHJL0hcs2I_v2s_aKPquVWRHfUbHzP6tBlFv4yHRzJZ7M16hW51kXc/s800/220514_ORamirez_Satuday_0095.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWUX_1DQfq_vlcyOWUMk3PV5M6ra0-_Y8fMTrAyjmpo4ytbGOcu47TE5uynAoHDj0QfmHUJxh1tgkw0yfVv3JG6J1vAsR4yHyCW4ZumqBaAHBaf1RjSm_uuDug1fdB-1JrjKnHJL0hcs2I_v2s_aKPquVWRHfUbHzP6tBlFv4yHRzJZ7M16hW51kXc/w640-h426/220514_ORamirez_Satuday_0095.jpeg" width="640" /></a></p><p>I had the passing thought on Sunday to do the Trail race as well as the Trifecta, it would have added another 6 miles of running to the weekend. As fate would have it, I was late getting in line for the same day ticket for the Trail, and ran out of time. Ooops. I'm sure it would have done me no good to add more miles of hills for my groin and back. </p><p>Anyway, Sunday morning was the Nationals race, and there were a few women who hadn't raced the day before. I finished out of the medals, and after washing the mud out of my shoes from another cooling but disgusting dunk wall, I found a nice chair in the shade and waited for the Sprint. At least the races get shorter as the weekend goes on. Trying it the other way around might not be as fun. Not that the sprint felt short by the time I was throwing myself through the dunk wall for the 3rd time. This time the sky was cloudy and it almost felt a little cool. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi75NgBstqb1Qa_SnWWaT_gA8R1vAtsj7Hn7YBepxNAEcQtG8yHcaVpgqg2xMJCzWTgUdsYqqwT7Imxoq3VeCje3cW_EPYZoIlXF9uzNI_Do9OoEF-HEo_vMpo0VWuHNWqlvX_svgOsFxYkowPy_XC3w_lGzkpaTEbxIsx51Qbn-m8cSHya3dj2LTRf/s3360/2766236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2240" data-original-width="3360" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi75NgBstqb1Qa_SnWWaT_gA8R1vAtsj7Hn7YBepxNAEcQtG8yHcaVpgqg2xMJCzWTgUdsYqqwT7Imxoq3VeCje3cW_EPYZoIlXF9uzNI_Do9OoEF-HEo_vMpo0VWuHNWqlvX_svgOsFxYkowPy_XC3w_lGzkpaTEbxIsx51Qbn-m8cSHya3dj2LTRf/w640-h426/2766236.jpg" width="640" /></a></p><p>It was mostly fun to catch up with some Spartan friends and compare race notes and see where we would see each other again this year. Next up, the heat of Utah in July for an Ultra. I'll have to pack a cooler full of ice for that one!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4u9rMTY0khPrR_MGwv7YuLbJzn3LNfhlLCRY5yWTGqYcOtTN9H0cAuCaoVBdIPgkHsiD5EO_u4DYMZp1WSD0DaVwzOpgEnQmd-vSQx6sTQ3AOZFCs4zHZutqN-EBGLtwJcHZiVh6wbBzs2jWoDy4qea-4PLAd0tp73ijzjpd4CwJAXf2oRMAudAqC/s2592/2755391.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1728" data-original-width="2592" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4u9rMTY0khPrR_MGwv7YuLbJzn3LNfhlLCRY5yWTGqYcOtTN9H0cAuCaoVBdIPgkHsiD5EO_u4DYMZp1WSD0DaVwzOpgEnQmd-vSQx6sTQ3AOZFCs4zHZutqN-EBGLtwJcHZiVh6wbBzs2jWoDy4qea-4PLAd0tp73ijzjpd4CwJAXf2oRMAudAqC/w400-h266/2755391.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ftpuLb3lZkTLljinTAuNpOeiVVxi_MKSaF9Qz48aPOoaLiTcgn-iZZ5bGvKs8GhNUYq7OmkUsOdP_BYFK8tGedXCNqPKvvPxA2gyu3q1ExmfbAMWpZrKiDnjqkWYgix-lElcIcm-ZuUTxcsv0Ez1k86LD9M0KrbJe4xiK1r489PzbpGELwHNjU2f/s2736/2755389.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2736" data-original-width="1824" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ftpuLb3lZkTLljinTAuNpOeiVVxi_MKSaF9Qz48aPOoaLiTcgn-iZZ5bGvKs8GhNUYq7OmkUsOdP_BYFK8tGedXCNqPKvvPxA2gyu3q1ExmfbAMWpZrKiDnjqkWYgix-lElcIcm-ZuUTxcsv0Ez1k86LD9M0KrbJe4xiK1r489PzbpGELwHNjU2f/w266-h400/2755389.jpg" width="266" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4xEyw_zer-coAReV_m9YjjfsLS9qS0Xz398U0rVTppvDdBXJgKojTQ9xkoLP5CiBVTjiNiZiZkYjPn-Jk8UaxrvhN28QjNwDEdebu4rUvaa2-RflnX7GOfZL92QEhHoSWA_YV6I0LK54XaiJnzlGQ31yCf_kz97SHPEM-yFn7V0_XF97sYnlWb_O1/s800/220514CA-Saturday-MDer-92.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4xEyw_zer-coAReV_m9YjjfsLS9qS0Xz398U0rVTppvDdBXJgKojTQ9xkoLP5CiBVTjiNiZiZkYjPn-Jk8UaxrvhN28QjNwDEdebu4rUvaa2-RflnX7GOfZL92QEhHoSWA_YV6I0LK54XaiJnzlGQ31yCf_kz97SHPEM-yFn7V0_XF97sYnlWb_O1/w400-h266/220514CA-Saturday-MDer-92.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfTviWq9Gm6SZbjNR1di2UDR4SBkDANyz1e4-Zl3aEifl8mg5ZL0c-o7bFdb-IgV_AY3RjYsR8UOrxQj8ZNyOc3u_x_Pl6AluANi7npo8e5DL91BUrINzSy0niivjdtUkxBMoX9zl9kVdmAytq_X4q2CbA5zNMHpzYxo2UDoWwrMbMdes7YHzpGEG9/s800/220514_ORamirez_Satuday_0036.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfTviWq9Gm6SZbjNR1di2UDR4SBkDANyz1e4-Zl3aEifl8mg5ZL0c-o7bFdb-IgV_AY3RjYsR8UOrxQj8ZNyOc3u_x_Pl6AluANi7npo8e5DL91BUrINzSy0niivjdtUkxBMoX9zl9kVdmAytq_X4q2CbA5zNMHpzYxo2UDoWwrMbMdes7YHzpGEG9/w400-h266/220514_ORamirez_Satuday_0036.jpeg" width="400" /></a></div><p></p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-81387973170311927642022-05-09T12:41:00.006-06:002022-05-09T12:50:33.947-06:00Little Death Hollow and Wolverine Slot Canyons<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRXFtxn5SMUnSJnTkdbVIM5LLKpQl1iXBOhuwcnbEtYOWM-TE7hvF-fLorNAz_wdzci_EIwgeElPnCi0yGHnEnpGszGMOysHgjPO_uPGKku8l9sTgeGytp78kzFVAguoNIfjRD4RcQ_t8i7mN1wbw1i_BBNg7WZTam-0qpfp0ekaPkDnyP_Tb9__F/s2016/IMG_3079.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWRXFtxn5SMUnSJnTkdbVIM5LLKpQl1iXBOhuwcnbEtYOWM-TE7hvF-fLorNAz_wdzci_EIwgeElPnCi0yGHnEnpGszGMOysHgjPO_uPGKku8l9sTgeGytp78kzFVAguoNIfjRD4RcQ_t8i7mN1wbw1i_BBNg7WZTam-0qpfp0ekaPkDnyP_Tb9__F/w300-h400/IMG_3079.jpg" width="300" /></a>As it happens, my friend Karen and I felt we needed an adventure, so we piled a bunch of camping gear in her Jeep and headed to southern Utah. The weather was perfect, although a bit windy at times. On our way down we stopped at Upper Calf Creek Falls trail for a quick hike down to the water. It was too cold to swim but we popped our feet in the water for a refreshing break. The winds all but blew us back up the steep incline near the top of the trail. </p><p>From the town of Boulder, we took the Burr Trail road east, which we were delighted to see was paved, and then a well-graded gravel south south for a long ways further. After all the threats of needing a 4x4 vehicle to reach the trailhead, in the dry conditions I think my grandfathers old Cadillac would have made it.</p><p>Once we found the trailheads at the start and finish of our proposed route, we cruised around looking for a place to camp, of which there were plenty of options in the area, especially on a Tuesday. The whole time we were down there we saw 3 cars and 2 people. It may not have been the end of the road, but it felt like it. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuYfVS2kz93tUocejGl7CaDaHCoirBcbp1fD58LzbsSIZL7JREf6Vn6fNxd0npM99ZITk0DADN3tcxuCHsh84_OOT8fWhbqC15hXWLZnhspWJIkq94v2LyGttaT6-oJF8vmJsgIndnvCrJl-Z5u9k7UadCo5tfJK1IzSh9SiDXA1p-W-vdHxIVbvY/s2016/IMG_9754.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLuYfVS2kz93tUocejGl7CaDaHCoirBcbp1fD58LzbsSIZL7JREf6Vn6fNxd0npM99ZITk0DADN3tcxuCHsh84_OOT8fWhbqC15hXWLZnhspWJIkq94v2LyGttaT6-oJF8vmJsgIndnvCrJl-Z5u9k7UadCo5tfJK1IzSh9SiDXA1p-W-vdHxIVbvY/w300-h400/IMG_9754.jpg" width="300" /></a>Our campsite had pieces of petrified wood around the fire ring. This made us begin wandering around the hills behind camp and discovering loads of it. Lets just say that there's a whole forest of exploded-looking petrified wood pieces for miles in all directions. Black as pitch, most of it. It was amazing. Not show pieces like you would see at a rock show, but it's much more fun to discover stuff for yourself anyway. </p><p>There was also a really cool little slot canyon right off the road by our campsite. Just a couple hundred feet long, but a proper slot with nothing technical, walk in and out at both ends. Hanging around camp turned out to be as good as anything we did down there! </p><p>It was so windy the first night we eschewed the fire and even gave up on our tents, electing to sleep in the back of the Jeep instead. It howled all night but was calm in the morning and perfect for a long hike down a slot canyon. </p><p><a href="https://www.hikingproject.com/trail/7062930/little-death-hollow-to-wolverine-canyon">https://www.hikingproject.com/trail/7062930/little-death-hollow-to-wolverine-canyon</a></p><p>The description of this slot canyon sounded amazing, but it was also a long route in unknown conditions. We loaded up on water and had plenty of emergency supplies, too. Slot canyons need some respect. We started down Little Death Hollow, and the first few miles are in a wide canyon. It gradually narrows down after a couple of hours to a proper slot canyon, just shoulder width at times. But like the gravel road, the reports of the difficulties this year were much exaggerated. Each year the floods in the canyons change the levels of the sand that is deposited. Some years the water might uncover a keeper pothole where you can get in but barely get out again, and some years it's totally filled with sand and you walk down the slot like it's the Las Vegas strip, marveling at the colors. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOzhxhQHlmvakC7Dq0t01UcRCBED9qiK25laAIxKeaa-EFd98tWHNPyHRSUeKMnkDMTFtO6z87iIqDg46NDtQkRyWzYvgIqmupIGtwFbAOYhkwx4ZBZgXmf4Kt29XodwrRy_bNwR4FaepGb8HEyRl5I466M1t1dr9LpDhvcdiObbFi-1TafitlM-9b/s2016/IMG_9821.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOzhxhQHlmvakC7Dq0t01UcRCBED9qiK25laAIxKeaa-EFd98tWHNPyHRSUeKMnkDMTFtO6z87iIqDg46NDtQkRyWzYvgIqmupIGtwFbAOYhkwx4ZBZgXmf4Kt29XodwrRy_bNwR4FaepGb8HEyRl5I466M1t1dr9LpDhvcdiObbFi-1TafitlM-9b/w300-h400/IMG_9821.jpg" width="300" /></a>This was a Las Vegas year. The slot canyon in Little Death Hollow was completely level with sand, smooth and flat the whole way. It went on for a full 5 miles and was truly amazing. Just when we thought we had made it through, there would be some more twists and turns. We saw so much petrified wood that Karen got sick of me exclaiming over it. "Look, another piece of petrified wood!" Of course, you would have needed a crane to move any of it even an inch. We also saw a recently dead coyote and two cow hooves. How they ended up right near each other in the slot canyon, with no sign of the rest of the cow, shall stay a mystery. </p><p>Finally we came to the end of the slot, and briefly popped into a wider canyon with an old gravel road and even a bit of water in it. Had we known the rest of the route, we would have turned around there at 9 miles and gone back up the slot canyon. But instead we slogged through some sand for another couple of miles to reach the mouth (or is it the tail?) of Wolverine Slot canyon. It was now the heat of the day and we were looking forward to having some shade again in a narrow slot. No such luck. Wolverine, although pretty, isn't narrow at all really, and doesn't hold a candle to Little Death Hollow. It was just another canyon in a place that has lots of them. We found no shade at all, and it was tougher going as well, with uneven boulders and walking up rocky creek beds. When we were sure we were going to get through with no problems, we dumped a little water out of our packs (I had started with 6 liters) and ate a few more snacks. It didn't help much as I have a tendency to pick up pretty rocks as I walk along streambeds. Rocks are heavy. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg82uBbvOeShyhoNmLHDsGjWTqbJWm3Y4VhxN6C9ZiIP7FrrrXfnCCkALMNEwR1MAYl0egfl-vjBtxXSnkSYwtm0J9tkWR2YqqhrW3apbRwzr8jGQJFbjA6zsnuId9fGq5jSUv97MEtnvjQajsWCt7kVUOGT2fK6_M5FnTQmk5Kd_NNBS1bSelX65mK/s3563/IMG_9824.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="3563" data-original-width="1943" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg82uBbvOeShyhoNmLHDsGjWTqbJWm3Y4VhxN6C9ZiIP7FrrrXfnCCkALMNEwR1MAYl0egfl-vjBtxXSnkSYwtm0J9tkWR2YqqhrW3apbRwzr8jGQJFbjA6zsnuId9fGq5jSUv97MEtnvjQajsWCt7kVUOGT2fK6_M5FnTQmk5Kd_NNBS1bSelX65mK/w350-h640/IMG_9824.jpg" width="350" /></a>After almost 22 miles and over 8 hours we finally made it back to the car. We were hot and tired but felt that the slot canyon was worth seeing regardless of the difficulty. Luckily our cooler in the Jeep still retained a bit of ice and we had cold drinks, a hot fire for dinner, and even a bit of a spitbath to wash the dust and sweat off. I felt like a new person in no time. </p><p>The next day started out nice and we explored a bit more of the little slot canyons near our camp, and found the actual Petrified Forest down the road. Then we drove into Capitol Reef National Park and checked out the slot canyon trail in Headquarters Canyon. Who names these things?!? After the amazing slots, this one seemed kinda short. But it might have also been that the winds were now howling down the slot and throwing sand in our face, which made it seem not quite as nice. It was time to head home and get out of the weather. The next day it was going to rain anyway. Good timing!</p><p>We ended up with about 30 miles of hiking for a quick 3 day jaunt, and a great slot canyon that I'd love to go back through again anytime. </p><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9_8GgLSV519nb3pAoqqZiJOS5H8D_2_nSp4sfNnKJSgjnXSYCO4fFHnUQdT9Lr3g8wEoOHgWtdbNbmlYbTz8nmv7Vgctg0sQ9nJToXJ2lmbcdWHR27BWaGl9hbIdXXOFZAE0FbUrJhrAfRuScpatTxXwdzL4jpzK8uQ8D3YrYXGm5-vW5EU9n3eu/s1740/IMG_3081.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1740" data-original-width="1306" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9_8GgLSV519nb3pAoqqZiJOS5H8D_2_nSp4sfNnKJSgjnXSYCO4fFHnUQdT9Lr3g8wEoOHgWtdbNbmlYbTz8nmv7Vgctg0sQ9nJToXJ2lmbcdWHR27BWaGl9hbIdXXOFZAE0FbUrJhrAfRuScpatTxXwdzL4jpzK8uQ8D3YrYXGm5-vW5EU9n3eu/s320/IMG_3081.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Calf Creek Falls</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvrtjV9G7aEITppeD-lDakazogxuHZP-kMCOC4vttPFTcnDRVwblMxrRZ2I6B3SAVpHULpTEeJhEJJSNnbNuZw_R3RbcFaONTRbM0U2hjdn8sQZ4eHz6g1Z-XbabWP-ClG592u1XecLGmU_Md0PUG3tNcXDnDZzDkuQrhNsFe8DiNY6MHiKnjipQdJ/s2016/IMG_3123.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvrtjV9G7aEITppeD-lDakazogxuHZP-kMCOC4vttPFTcnDRVwblMxrRZ2I6B3SAVpHULpTEeJhEJJSNnbNuZw_R3RbcFaONTRbM0U2hjdn8sQZ4eHz6g1Z-XbabWP-ClG592u1XecLGmU_Md0PUG3tNcXDnDZzDkuQrhNsFe8DiNY6MHiKnjipQdJ/w640-h480/IMG_3123.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Giant petrified logs<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWp__OHMrafTaUZ01qI3R0eSj9evphzqqm9AQN1TqDXUsZOK1s1e8RjNavF5paQuo0mRU11HFCLxrY2xsyRicg4-xdmingeWLvkEsh9rRrU-dtM2z5ojwxOqkH9Z3upSmwR-Li9nlX6z0q0qNfyGXyEdpm_Wiy-jgvLQpaLypgO0GPNspVa5WRXfrn/s2016/IMG_3084.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWp__OHMrafTaUZ01qI3R0eSj9evphzqqm9AQN1TqDXUsZOK1s1e8RjNavF5paQuo0mRU11HFCLxrY2xsyRicg4-xdmingeWLvkEsh9rRrU-dtM2z5ojwxOqkH9Z3upSmwR-Li9nlX6z0q0qNfyGXyEdpm_Wiy-jgvLQpaLypgO0GPNspVa5WRXfrn/w400-h300/IMG_3084.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Start of the slot near our campsite.</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyGUclyCPfFrSsDCHm1Fb7FKSE6YDlLDM7p50XPHcnS85Snt6Q5vWgpThSZc2nxg1f0Aolh-VT9KjtjLRi_nNgqZVFcUOdq7oeis2uaYTom6JNwPO98eu18lfhTXDaH_86YvdYIbhtkpssQu0_Yq45HeWPLFYeP6JESlSj3OnCJaOaS0IOdEEX06HT/s2016/IMG_9761.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyGUclyCPfFrSsDCHm1Fb7FKSE6YDlLDM7p50XPHcnS85Snt6Q5vWgpThSZc2nxg1f0Aolh-VT9KjtjLRi_nNgqZVFcUOdq7oeis2uaYTom6JNwPO98eu18lfhTXDaH_86YvdYIbhtkpssQu0_Yq45HeWPLFYeP6JESlSj3OnCJaOaS0IOdEEX06HT/w300-h400/IMG_9761.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMAw5rBC_ZfBbfqhdk4x25lk0R7g4lBryEOMBwK-HnWPaWxUGNyA4EstmfUbrNL6IbNKrNVPTj4N1TMQrcw29f13IbRVYZbVDvu9cmO9fl8g8PwJLppa6gfosE8U30aJZtKW49VaXgGogFe1_gLIkByhsTerV93fhodxbtz4CNIN6BxYL0NkUSQP4/s2016/IMG_3086.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMAw5rBC_ZfBbfqhdk4x25lk0R7g4lBryEOMBwK-HnWPaWxUGNyA4EstmfUbrNL6IbNKrNVPTj4N1TMQrcw29f13IbRVYZbVDvu9cmO9fl8g8PwJLppa6gfosE8U30aJZtKW49VaXgGogFe1_gLIkByhsTerV93fhodxbtz4CNIN6BxYL0NkUSQP4/w300-h400/IMG_3086.jpg" width="300" /></a></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisOIFkdcsDk0AAyWQg0uDQkLeJUHHqTJr43NF7xYlhNP8_siQgOF1r-WM2ERGCSlPL69U1vsGmHlc3WOR1Z3aEGk9bMQD_R9O3WTkd4bwU01aUp3DhZrCkgiHf84mYD5is6BlkMpUb-bNdsfPaH5N08Z0HeCmBnsPHXCnzFCRYyzz2pPr6RW-YJ45k/s1280/IMG_3092.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1280" data-original-width="938" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisOIFkdcsDk0AAyWQg0uDQkLeJUHHqTJr43NF7xYlhNP8_siQgOF1r-WM2ERGCSlPL69U1vsGmHlc3WOR1Z3aEGk9bMQD_R9O3WTkd4bwU01aUp3DhZrCkgiHf84mYD5is6BlkMpUb-bNdsfPaH5N08Z0HeCmBnsPHXCnzFCRYyzz2pPr6RW-YJ45k/w294-h400/IMG_3092.jpg" width="294" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Poor little coyote</td></tr></tbody></table><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAtSEpkpRy7wT6MLkZ6yeyc9Ps7iL_o06PEc3w__vPRx-zg7brhcuJpF6_YmcUAm7koANq0tQq0n5SkHFNx3qa_9IHVKt079sjUbKbPMS_mqiuBuPLt9N7V0s7gNrHJ4B7_pOD67qWzbFQeLtUnxWM0fnjbbWzHZbqCUeDPFxuRaeRKvux-rQP-6x/s2016/IMG_3096.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkAtSEpkpRy7wT6MLkZ6yeyc9Ps7iL_o06PEc3w__vPRx-zg7brhcuJpF6_YmcUAm7koANq0tQq0n5SkHFNx3qa_9IHVKt079sjUbKbPMS_mqiuBuPLt9N7V0s7gNrHJ4B7_pOD67qWzbFQeLtUnxWM0fnjbbWzHZbqCUeDPFxuRaeRKvux-rQP-6x/w300-h400/IMG_3096.jpg" width="300" /></a><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGGxuGXDqDIGIc8cASv5K3-JKM4YVPm0jq42acEUoC16TijkS15Gy4rJf7fHv3R3nDvL7Wn94u8dURA_3DL6sLdHmvNgFMaJPJR7ccRAokxis5Rhjbwlm2vsCSPTvsUFJd3zcF3wsWSEmIXYV-ru2e_XIrWFTN2K_eLC3BjRR3JjW1UtOBk65M63u0/s2016/IMG_3093.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGGxuGXDqDIGIc8cASv5K3-JKM4YVPm0jq42acEUoC16TijkS15Gy4rJf7fHv3R3nDvL7Wn94u8dURA_3DL6sLdHmvNgFMaJPJR7ccRAokxis5Rhjbwlm2vsCSPTvsUFJd3zcF3wsWSEmIXYV-ru2e_XIrWFTN2K_eLC3BjRR3JjW1UtOBk65M63u0/w300-h400/IMG_3093.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYc5dYF0ZH0WX6w7VyJ3SxpZW3tDfQFrdxM6MUCxZ0QEvKehQsmoWERU2tjt6Gw-dPsPCVBysreuHgq9CYR-3xc60DnkBEKN50vZrDON_4m41zCM5N2ArfK8QQsgpTfE6nLh6SDXi57CcFaLeShC9QNiUihuqqh87CWaOqnvzMVJnzRVA2GW1tryow/s2016/IMG_3095.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYc5dYF0ZH0WX6w7VyJ3SxpZW3tDfQFrdxM6MUCxZ0QEvKehQsmoWERU2tjt6Gw-dPsPCVBysreuHgq9CYR-3xc60DnkBEKN50vZrDON_4m41zCM5N2ArfK8QQsgpTfE6nLh6SDXi57CcFaLeShC9QNiUihuqqh87CWaOqnvzMVJnzRVA2GW1tryow/w300-h400/IMG_3095.jpg" width="300" /></a></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOKMJ-9tGQIJloPii1rEDg1eOA_TrWgJgpEX49nPemxuBcemJZ-My5HdstWyQsOrIfBr8hEslsEwwuItInhL1XvzJG2rZfLIZjJ9yZGMj3ZLYAmoY5lcp-qnuVgVROBB3Ea6Br1Ayx1dC1dAtdmjJVI8mubZ0FaOXPJLHcWcul1Vj4DSU2pSVugtx0/s2016/IMG_3099.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOKMJ-9tGQIJloPii1rEDg1eOA_TrWgJgpEX49nPemxuBcemJZ-My5HdstWyQsOrIfBr8hEslsEwwuItInhL1XvzJG2rZfLIZjJ9yZGMj3ZLYAmoY5lcp-qnuVgVROBB3Ea6Br1Ayx1dC1dAtdmjJVI8mubZ0FaOXPJLHcWcul1Vj4DSU2pSVugtx0/w400-h300/IMG_3099.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">What are the odds of finding these two together?</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho98ss0XYSlvqGIoqFmUuWizL2GPlsHkhJP71ieV-8ZEnVTWtKQAztrznVZr91cYTWo2G558ktGyLnB13gun9Qw7QZx-wHg7emlP1oMsxNgGXhst0UMFX9RISIQdmO29UxR6FjYaM_RcsuFG_phoIFZs5_Hu3bUpV08oC9oW3r1s4_mqIZ0tBhhMoC/s2016/IMG_3100.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho98ss0XYSlvqGIoqFmUuWizL2GPlsHkhJP71ieV-8ZEnVTWtKQAztrznVZr91cYTWo2G558ktGyLnB13gun9Qw7QZx-wHg7emlP1oMsxNgGXhst0UMFX9RISIQdmO29UxR6FjYaM_RcsuFG_phoIFZs5_Hu3bUpV08oC9oW3r1s4_mqIZ0tBhhMoC/w300-h400/IMG_3100.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5YpiTHyAa-esz-t0oxRz_6yWfiYbndSBC-KjePW7qehi_UBhvnN3e7eb7a2VwCx1iX1I1XfWdAJZMN9KwiUjc-mwJBsXOhOYDZXSAZ8heJbdSpSj6jFCn_bi2k8Lg-nb3Oet3R9D4tjhGx-rAxitGYzwg9LWXrL4sZrHTHBmdkqmCKzVQiiyRuUNN/s2016/IMG_3127.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5YpiTHyAa-esz-t0oxRz_6yWfiYbndSBC-KjePW7qehi_UBhvnN3e7eb7a2VwCx1iX1I1XfWdAJZMN9KwiUjc-mwJBsXOhOYDZXSAZ8heJbdSpSj6jFCn_bi2k8Lg-nb3Oet3R9D4tjhGx-rAxitGYzwg9LWXrL4sZrHTHBmdkqmCKzVQiiyRuUNN/w300-h400/IMG_3127.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh94C5-pnN5LLyOsoA6mlYP04eebAS4j2r96r2EuBv8iNnO8FS2-PNK6QKNco-YqxSk7heHM5AD5Z7MsyAjxx1gIecBu1AqWuHXcLXtbyoAJ4vuWauR4jkSGqlk7WzsKPtAxHICskypEwaa9PCo6rHlwV-8TuNjNwgLI85Clyr35BEcxd0bWDAIenOL/s2016/IMG_3118.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh94C5-pnN5LLyOsoA6mlYP04eebAS4j2r96r2EuBv8iNnO8FS2-PNK6QKNco-YqxSk7heHM5AD5Z7MsyAjxx1gIecBu1AqWuHXcLXtbyoAJ4vuWauR4jkSGqlk7WzsKPtAxHICskypEwaa9PCo6rHlwV-8TuNjNwgLI85Clyr35BEcxd0bWDAIenOL/w400-h300/IMG_3118.jpg" width="400" /></a></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqvmy9STQQSKjCgN_lKPk3Fvl0Yo-UIErXBOxSMTgaZrjLtp_lXjhM7cI-tLN7CMmaOkqfe-K3_p4mrthykM59xVV8TrjM_ECT2f2mTGhk1Rjb43A81ipE0fGHwMDIOZ93TE_8gJYYpn-69DsEx_QBRmVJOFWi1sv9M8x4qQq0jWsij8LGBg_ZP0PP/s2016/IMG_3119.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqvmy9STQQSKjCgN_lKPk3Fvl0Yo-UIErXBOxSMTgaZrjLtp_lXjhM7cI-tLN7CMmaOkqfe-K3_p4mrthykM59xVV8TrjM_ECT2f2mTGhk1Rjb43A81ipE0fGHwMDIOZ93TE_8gJYYpn-69DsEx_QBRmVJOFWi1sv9M8x4qQq0jWsij8LGBg_ZP0PP/w400-h300/IMG_3119.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">More slots near the campsite</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkh5PGM85UOrJAw9ADjRoECTo0OrIGadDC9aFQwGOrv1Fzk_PN3dLzrvQR5yGk_DmD_57eALmSeDBe8M25mXS-Rv_JXS6jPq4cqYGLF0zNp7nVIW6nrcx2s6GVBkkBWYUgvfLal2Z7HsOBY3tIAtRdRa37DThElloayKf6BQSwxgOe7vV9SDS85Uri/s2016/IMG_9764.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkh5PGM85UOrJAw9ADjRoECTo0OrIGadDC9aFQwGOrv1Fzk_PN3dLzrvQR5yGk_DmD_57eALmSeDBe8M25mXS-Rv_JXS6jPq4cqYGLF0zNp7nVIW6nrcx2s6GVBkkBWYUgvfLal2Z7HsOBY3tIAtRdRa37DThElloayKf6BQSwxgOe7vV9SDS85Uri/w300-h400/IMG_9764.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN_WMIRQnIb0fhsAD_lqfaY7_986NjW0t27bSX5o9D6t8pyEd-qdBeXZ3NJjPsKqpe33QqEgKgBMfA1yGHhMbbdmckl0D3g8W9gUEigdBOeGcgXqE50nkf9TmrqPKGm8RdjPWrWUMw5LAKvaggzhfNFsg3rv-5eOaqFGs1SntPTH9o0_Aks37DByuh/s640/IMG_9835.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN_WMIRQnIb0fhsAD_lqfaY7_986NjW0t27bSX5o9D6t8pyEd-qdBeXZ3NJjPsKqpe33QqEgKgBMfA1yGHhMbbdmckl0D3g8W9gUEigdBOeGcgXqE50nkf9TmrqPKGm8RdjPWrWUMw5LAKvaggzhfNFsg3rv-5eOaqFGs1SntPTH9o0_Aks37DByuh/w300-h400/IMG_9835.JPEG" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXrj7oE9itvdbKrIC7-e-uw5bVYPjCINVZhlXO2xtI7jK6OrB72oK2JGuLZ3ap5nPdciTlvWxiQfINHYrKYtP201r3dtU1CqEtcSoo-v56VzW3eImPMwJNlo7KCXJydURi3Jmyb2nPAFzqjoM5pQ_9vq9RathsTtfyexhTinu6Xme4OJaUYfPhm_5q/s2016/IMG_9766.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXrj7oE9itvdbKrIC7-e-uw5bVYPjCINVZhlXO2xtI7jK6OrB72oK2JGuLZ3ap5nPdciTlvWxiQfINHYrKYtP201r3dtU1CqEtcSoo-v56VzW3eImPMwJNlo7KCXJydURi3Jmyb2nPAFzqjoM5pQ_9vq9RathsTtfyexhTinu6Xme4OJaUYfPhm_5q/w300-h400/IMG_9766.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_k1OILOagMzoM7kKm2E4mXGqmrrpI5wiVNs9kQ9Zu8tq8y-GMXoZfTGi987mlu675oneqBGFePQl2UfL4Af_8VsXs3aHnRmFeV1SLa1HAJV6eNdANgFt3sn42_I-OmKXZqkZcjEN9qal7pZMd6wYwcaF1v2uoyJiSQ9rZB0Ttq3u65DDz6yT4dSt/s2016/IMG_9822.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_k1OILOagMzoM7kKm2E4mXGqmrrpI5wiVNs9kQ9Zu8tq8y-GMXoZfTGi987mlu675oneqBGFePQl2UfL4Af_8VsXs3aHnRmFeV1SLa1HAJV6eNdANgFt3sn42_I-OmKXZqkZcjEN9qal7pZMd6wYwcaF1v2uoyJiSQ9rZB0Ttq3u65DDz6yT4dSt/w300-h400/IMG_9822.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Y1qxFN0wiejp9d7Xfg3dzVMSUUBlByqgfpKKaa6JxKB5H_uefQAJFwviCpRWxQSj8riBwGXc8qF0TQZbcVH6uC97v3LSk_oBnf9CxuyYJrq14ZWahBTPb1pXmAYNM_nNP7q2uN1HnpXGudaeH8LlNbdbxkTiLWJbGhXJGyMJJdylA5blVtGfTKcm/s480/IMG_9849.JPEG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="252" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Y1qxFN0wiejp9d7Xfg3dzVMSUUBlByqgfpKKaa6JxKB5H_uefQAJFwviCpRWxQSj8riBwGXc8qF0TQZbcVH6uC97v3LSk_oBnf9CxuyYJrq14ZWahBTPb1pXmAYNM_nNP7q2uN1HnpXGudaeH8LlNbdbxkTiLWJbGhXJGyMJJdylA5blVtGfTKcm/w210-h400/IMG_9849.JPEG" width="210" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xJ5-fk7xx7ytS2xNVPylUhPn2gATV4Yb9TyM92BfFNV6gMaJcyFqQwd68dzOodh0Y5iMbxZIPL9mG5AqWJdRaNb2y5psAHXp4ttAhB5y0cRW_RPfYwPWVs0z3qgtYlNYmx-wBRzEKmOzikdWLIezL68z3pzqI4B1Tk4Awt7MM6uavqXHVXD6h_j2/s2016/IMG_9913.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xJ5-fk7xx7ytS2xNVPylUhPn2gATV4Yb9TyM92BfFNV6gMaJcyFqQwd68dzOodh0Y5iMbxZIPL9mG5AqWJdRaNb2y5psAHXp4ttAhB5y0cRW_RPfYwPWVs0z3qgtYlNYmx-wBRzEKmOzikdWLIezL68z3pzqI4B1Tk4Awt7MM6uavqXHVXD6h_j2/w300-h400/IMG_9913.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4k1ZAydYcDfrhd7Q0WoBMEou4QpPz-9g_b2r_-C9u7H0MNbtqavF6BPGL-C_EOz-ZwhdfiHFARBpaEimnzy0lNuZKLvM6yWpJsKByDex4aOGvUHRfO4LLRsQOJWofp2XyT9rk_pGELRY5Bgg5EgI9aqjGN_a8bXJizsl10PWsGY20nWg8jYxylTBe/s640/IMG_9854.JPEG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4k1ZAydYcDfrhd7Q0WoBMEou4QpPz-9g_b2r_-C9u7H0MNbtqavF6BPGL-C_EOz-ZwhdfiHFARBpaEimnzy0lNuZKLvM6yWpJsKByDex4aOGvUHRfO4LLRsQOJWofp2XyT9rk_pGELRY5Bgg5EgI9aqjGN_a8bXJizsl10PWsGY20nWg8jYxylTBe/w300-h400/IMG_9854.JPEG" width="300" /></a><br /></td></tr><tr><td class="tr-caption" style="text-align: center;">Even this little petrified wood log was too heavy to carry home the last 5 miles!</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlEE6P0QF29rcotMRrfgvBotzCTnogVvcqCiwNUPqi0Tb4LtPIdWvH_Fv2t71Ze1w5msU8w8n9SoKoNYXZ4-69cqqJ5bIbZ3sV_GSqRkan3jCSBZ3Qs9-_DUSgWLad_T6v9PJlHdo0GNaowEUzJ1dC2qXtS-eXUef-IEAJlC8AZAWPY-xqx2_KY8FE/s2016/IMG_9866.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlEE6P0QF29rcotMRrfgvBotzCTnogVvcqCiwNUPqi0Tb4LtPIdWvH_Fv2t71Ze1w5msU8w8n9SoKoNYXZ4-69cqqJ5bIbZ3sV_GSqRkan3jCSBZ3Qs9-_DUSgWLad_T6v9PJlHdo0GNaowEUzJ1dC2qXtS-eXUef-IEAJlC8AZAWPY-xqx2_KY8FE/w300-h400/IMG_9866.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxuUlGSx0CVeSe3x1jS_j0AK1471jrlprZfIF_w1-flveXbREesitv9x0j7jex_Zuz24Sa_z9pWP2nMcYlIvQcNNoWMvplvjydhPo5A_sfNYRQXFRd9OBsoOfx227x0Jsexr-hQu6IIw7sfe_ydDL5nyrQ417Ijr0lLdj5rD_-CXJUpTyOrxkwywVv/s2016/IMG_9915.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxuUlGSx0CVeSe3x1jS_j0AK1471jrlprZfIF_w1-flveXbREesitv9x0j7jex_Zuz24Sa_z9pWP2nMcYlIvQcNNoWMvplvjydhPo5A_sfNYRQXFRd9OBsoOfx227x0Jsexr-hQu6IIw7sfe_ydDL5nyrQ417Ijr0lLdj5rD_-CXJUpTyOrxkwywVv/w300-h400/IMG_9915.jpg" width="300" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-24122716231149978142022-05-08T15:28:00.009-06:002022-06-19T20:50:33.865-06:00Dawn's Nutrition and Supplement Guide<div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: right;"><b style="font-family: "Helvetica Neue"; font-size: 13px; text-align: start;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlY3poiToGVAHxpt2KRI-tXoK-BkF8TyMOP4jvNqRlmPn2YmLgWfYsM32mTK0boPSysfqYn8qPhCdv96Esdw8Ekglv5V0D6b8N7N2rL84ffitNKnvWEujm6O9L555-GMegY6MABd0q_76VaOmYQK4HFGDFbnEkLlnst-Z0udmJbf-UV2aUuBW3YkA6/s612/istockphoto-491395412-612x612.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlY3poiToGVAHxpt2KRI-tXoK-BkF8TyMOP4jvNqRlmPn2YmLgWfYsM32mTK0boPSysfqYn8qPhCdv96Esdw8Ekglv5V0D6b8N7N2rL84ffitNKnvWEujm6O9L555-GMegY6MABd0q_76VaOmYQK4HFGDFbnEkLlnst-Z0udmJbf-UV2aUuBW3YkA6/s612/istockphoto-491395412-612x612.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlY3poiToGVAHxpt2KRI-tXoK-BkF8TyMOP4jvNqRlmPn2YmLgWfYsM32mTK0boPSysfqYn8qPhCdv96Esdw8Ekglv5V0D6b8N7N2rL84ffitNKnvWEujm6O9L555-GMegY6MABd0q_76VaOmYQK4HFGDFbnEkLlnst-Z0udmJbf-UV2aUuBW3YkA6/s612/istockphoto-491395412-612x612.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="408" data-original-width="612" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlY3poiToGVAHxpt2KRI-tXoK-BkF8TyMOP4jvNqRlmPn2YmLgWfYsM32mTK0boPSysfqYn8qPhCdv96Esdw8Ekglv5V0D6b8N7N2rL84ffitNKnvWEujm6O9L555-GMegY6MABd0q_76VaOmYQK4HFGDFbnEkLlnst-Z0udmJbf-UV2aUuBW3YkA6/w200-h133/istockphoto-491395412-612x612.jpg" width="200" /></a></div><br />Version 5 Updated June 2022</b></div><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b><br /></b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>What does this have to do with Ultrarunning? Well it's hard to have a great run if you aren't feeling your best, and it's hard to feel your best if you haven't optimized your nutrients. </b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b> </b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>Dawn’s Nutrition Guide</b>: <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Here’s where I should tell you that I’m not a doctor, and that you should consult one before changing any supplements. I’m not going to do that. First of all, it’s bogus. Most vitamins and minerals, if taken as directed by the label, are incredibly safe. Second, most doctors have had literally ZERO training in how to use nutrition, foods, and supplements to get back to optimal health. Third, the search engines you use to try and find good information on foods and supplements are skewed towards helping big pharma distribute drugs and keep you sick. I’m just trying to compile some information and websites where you can get better information and take care of yourself.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Life isn't about surviving. It's about thriving. Yes, you can live without supplements, but can you live your best life? Don't expect instant changes from adding vitamins and minerals, but you should see improvements over weeks and months. I recommend trying something for a couple of months and then reevaluating your health. Keep in mind that my recommendations are weighted by how much they have helped me, my family, and friends. There might be amazing things out there that I haven’t come across yet. Conversely, I might apply more importance to something than I should, because it seems to have helped me. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">If you find yourself emulating a first-year medical student in thinking they have every health problem listed below (you know who you are, hypochondriacs!), don’t worry. For the most part, these supplements are safe to take, whether they end up helping you with a particular problem or not. The worst harm might be to your pocketbook! As you research, take note of whether something is fat-or water-soluble. Water soluble vitamins like Vitamin C are in and out of your body quickly. Fat soluble vitamins like D are stored until they are used. In most cases, safe levels of nutrients are much higher than anything a bottle of supplements would tell you to take in a normal dose.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> I usually start a supplement by taking it at the recommended dose for the first bottle, then as nutrient levels get back to optimal, I take things less often. The first month of supplements might seem expensive but then you taper off a little and it’s not so hard on the wallet. It can all be overwhelming! Add new supplements in slowly, so that you can isolate whether something is helping or causing problems. Keep a journal of when you start/stop new things and try to correlate it with sleep/energy/injuries/etc. Timing of some supplements is important, and I’ve made notes of the ones that that should be taken specifically at a time of day. Using a sleep tracker like the Oura Ring or Whoop or Apple watch might help you figure out if supplements are helping or hurting your sleep. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">I’m writing and sharing this guide because the search engines and drug companies have conspired to suppress most of the websites that share information of this type. discussion about natural & inexpensive health remedies to cuts into the profit margins of expensive, unnecessary drugs. Many of the health blogs which I follow have complained that in the last couple of years their views have been cut by 90%, as the search engines direct searches elsewhere. Dr. Mercola, in particular, has been harassed and threatened so much that he actually took his amazing website down. However, there are very informative groups on Facebook about many health problems and/or supplements. They won’t give you a doctor’s advice, but they will share the treatments they used on themselves and their own experiences. Boron, Iodine, Chlorine Dioxide, Fasting, Parasites, and Keto are just a few of the group topics with great info on Facebook.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">I won’t promise any sort of comprehensive guide here, but it will give you links to further reading so that you can do more research. Aging is just the slow decline of nutrients in your body…if you can keep your nutrient levels high, then your aging process slows down noticeably. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">This is a great little documentary about the importance of vitamins. Watch this first and everything below will make more sense!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://thatvitaminmovie.com/movie/freescreening/">https://thatvitaminmovie.com/ movie/freescreening</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Multivitamin</b>: Put a multi at the top of your supplement list to help avoid trying to take all the micronutrients separately. I would take a high-quality multivitamin like Garden of Life, Thorne, etc. A good indicator of quality is if it says FOLATE rather than Folic Acid in the ingredients. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Garden-Life-Multivitamin-Men-Supplement/dp/B00280M14I/">https://www.amazon.com/Garden-Life-Multivitamin-Men-Supplement/dp/B00280M14I</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Vitamin C</b>: C is just amazing for everything. Use it to bowel tolerance to avoid taking antibiotics and to get over colds faster. Liposomal forms are as good as getting C in an IV! Take 3-10 grams a day of normal vitamin C, or up to 6 grams of Liposomal Vitamin C. I buy large bottles of it 1000 mg per capsule at the Vitamin Shoppe or Costco. Cheap versions are fine for this vitamin. It’s water soluble so divided doses over a day is better than one large dose. Vitamin C can be taken safely at much higher doses than recommended on the bottle.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.amazon.com%2FLiposomal-Vitamin-1200mg-Serving-Capsules%2Fdp%2FB07DH1ZJZ9%3Ffbclid%3DIwAR1rVvV-Zv0CIRJEKqxQYBZDdBmS0AJF1AxnQneqmTwirxGE8ajZDfZ9HSk&h=AT1_jUAxV47u-mo1FwvvFmngFstLsw94L9Xl2VivyPRaoz7yfG5O65a5YO6JIhnQfT-bSllxDyh83pnY7lXiaoFGcDxhLf2kBsFLiFQBd_vtq5pP65UJV9aySytFT4PTpzocPlKS">https://www.amazon.com/Liposomal-Vitamin-1200mg-Serving-Capsules/dp/B07DH1ZJZ9</a></span><span class="s2" style="color: black;"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Vitamin D3</b>: Most people are deficient in D especially in the winter. I take 10,000 IU a day most days, and if I’m around someone who is sick, I bump it up to 50,000 IU a day for a few days. Although it is fat-soluble it takes waaaaay more than that to cause toxicity problems. If you are worried about your immune system and COVID, which seems to hit the hardest if you are overweight and/or have (pre)diabetes, take Vitamin D2 + K3 at 10,000 IU a day, plus a couple GRAMS of vitamin C. Take Vitamin D3 ONLY in the morning, D can affect sleep when taken too late in the day as it affects cortisol levels. D3, K2, Magnesium and Calcium all work together synergistically so need to be taken in balance. High levels of Vit D have been shown to be capable of healing old injuries and perform many important functions. Sunshine is often not enough.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Bronson-Vitamin-Certified-Organic-Supplement/dp/B06XP3B13K">https://www.amazon.com/Bronson-Vitamin-Certified-Organic-Supplement/dp/B06XP3B13K</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Vitamin K2</b>: Vitamin K2 carries Calcium around the body, and if there is not enough K2, Calcium gets deposited where it shouldn’t, such as in your arteries and the plaque behind your teeth. I’m convinced that lack of Vitamin K2 is a hidden factor in heart attacks. It can also help prevent kidney stones.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Advanced-Capsules-Peak-Performance-Supplement/dp/B07N8PK36J/">https://www.amazon.com/Advanced-Capsules-Peak-Performance-Supplement/dp/B07N8PK36J</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Iodine:</b> Iodine is critically important to the Thyroid gland as well as the stomach and ovaries. If you are diagnosed with Hashimoto’s (hypothyroidism) it’s likely that a shortage of iodine is causing these issues. Side effects can include constipation, cold hands and feet, and many others (do a Google search for hypothyroid symptoms). In our toxic world, an excess of Bromine can stand in for Iodine (they are both Halides) but when that happens your hormones won’t function correctly. In the podcast below, Dr. Brownstein states that 75% of the blood tests of his new patients indicated they needed Thyroid hormones. When he tested them for Iodine deficiency, 96% of his patients were severely low on iodine. When he had them supplement with iodine, some of those patients no longer needed Thyroid hormones. Tread carefully here. Large doses of iodine may cause <b>temporary</b> goiter symptoms as the Thyroid quickly expands to soak in Iodine and get rid of Bromine (like a dry sponge soaking up water). It is recommended to start companion supplements a week before iodine to help chelate Bromine from the body, including Vitamin C, Selenium, Magnesium, B Complex, and Salt. Take Iodine supplements away from food and other supplements. See the Iodine Truth Group on Facebook for more info on dosing. Yes, these supplements have 100x the RDA of iodine in them. The RDA was written to prevent goiter. We want to optimize our health, not just be barely alive! The body can hold 1500 mg of Iodine at a time, and Japanese women (who have the lowest incidence of recorded thyroid problems) get 12 mg a day on average. <span class="Apple-converted-space"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="http://truemedmd.com/2014/03/iodine-bromine-detox-unrefined-salt-jeffrey-dach-md/">http://truemedmd.com/2014/03/iodine-bromine-detox-unrefined-salt-jeffrey-dach-md/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/dp/B005MKP9OK/ref=twister_B01N7C1HZS">https://www.amazon.com/dp/B005MKP9OK/ref=twister_B01N7C1HZS</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Carlyle-Lugols-Percent-Potassium-Solution/dp/B07C2KTNSM">https://www.amazon.com/Carlyle-Lugols-Percent-Potassium-Solution/dp/B07C2KTNSM</a></span><span class="s2" style="color: black;"> 1 drop is 2.5 mg</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.learntruehealth.com/the-many-benefits-of-iodine-with-dr-david-brownstein/">https://www.learntruehealth.com/the-many-benefits-of-iodine-with-dr-david-brownstein/</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><a href="https://alivenhealthy.com/2021/10/19/how-to-use-iodine-to-improve-immunity-and-prevent-infection-naturally/"><br /><span class="s1">https://alivenhealthy.com/2021/10/19/how-to-use-iodine-to-improve-immunity-and-prevent-infection-naturally/</span></a></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Alpha Lipoic Acid</b>: Most people in the US have Non-Alcoholic Fatty Liver (NAFLD) disease. It’s one of the most pervasive underlying causes of other problems like heart disease and cancer. The liver actually expands inside the body as it tries to deal with all of the junk we are feeding it, processed foods and toxins, etc. It’s part of the reason why you see big abdomens even on thinner people. Luckily there is something you can do about it. I would recommend an herbal Liver Support complex, as well as Alpha Lipoic Acid (ALA) which works wonders at helping the liver and reducing belly fat. If you take ALA, take a B Vitamin Complex occasionally (only in the morning as it can keep you awake if taken at night) or a multivitamin. One bottle once or twice a year should be enough to effect change.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Stabilized-R-Alpha-Increased-Absorption-R-Lipoate/dp/B07DP8DHBH/">https://www.amazon.com/Stabilized-R-Alpha-Increased-Absorption-R-Lipoate/dp/B07DP8DHBH</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Best-Liver-Supplements-Milk-Thistle/dp/B01NCUJPBF/">https://www.amazon.com/Best-Liver-Supplements-Milk-Thistle/dp/B01NCUJPBF</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>B Complex</b>: If you feel overly tired too often, a B Complex might pep you up. Especially important if you’ve drunk a lot of alcohol in your life or been a smoker. Make sure it says FOLATE rather than Folic Acid. Take these only in the morning as they can affect cortisol and sleep if taken later in the day. Use intermittently after a while if you think they are overstimulating and affecting your sleep. If you use a multivitamin or eat liver, you might skip this one. If you have a history of smoking or alcohol, then consider adding a sublingual B12 supplement as well.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s2" style="color: black;"> <a href="https://www.amazon.com/Jigsaw-Activated-SRT-Supplement-Absorbable/dp/B000QPXMT0?fbclid=IwAR2SPd7GyABtQDZexPBULA7tz9ftf41B-Ft7FXCLHP8Sj8zxFe-dZMr56ho"><span class="s1">https://www.amazon.com/Jigsaw-Activated-SRT-Supplement-Absorbable/dp/B000QPXMT0</span></a> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Magnesium</b>: There are 20 versions of magnesium and most of them give you diarrhea! Look for the Glycinate, Threonate, Malate or Mag w/SRT forms to avoid that problem. 90% of people are deficient in this vitamin and it can affect sleep and cause muscle cramps. Take these at night as they usually help with sleep.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Magnesium-Breakthrough-Supplement-4-0-Bisglycinate/dp/B08WPLW4VN">https://www.amazon.com/Magnesium-Breakthrough-Supplement-4-0-Bisglycinate/dp/B08WPLW4VN</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Jigsaw-Magnesium-Premium-Organic-Supplement/dp/B01GIILXMQ">https://www.amazon.com/Jigsaw-Magnesium-Premium-Organic-Supplement/dp/B01GIILXMQ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Modified Citrus Pectin:</b> Your fight or flight response is supposed to kick in when you get chased by a moose. But in our digital world, our body can get stuck in a cycle of overreaction caused by never-ending text messages, driving in traffic, and high-stress lifestyles. The underlying cause of this is an overproduction of Galactin-5. It can also kick in overdrive due to Lyme disease, parasites, toxins, or living in moldy houses. Modified Citrus Pectin fills the receptors that Galactin-5 usually fill and stops the cycle of fight or flight. Modified Citrus Pectin needs to have a low molecular weight to be biologically effective. It is available under the name brand Pectasol in powder, chewable or capsules. You can start out by taking up to 15 grams a day in divided doses on an empty stomach, so powder is the cheapest way to go. After a while, the maintenance dose is 5 grams. It’s also available in chewable or capsules. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/ecoNugenics-PectaSol-C-Modified-Cellular-Supplement/dp/B000H8BLDU">https://www.amazon.com/ecoNugenics-PectaSol-C-Modified-Cellular-Supplement/dp/B000H8BLDU</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Survival-Paradox-Reversing-Chronic-Disease/dp/1544519524">https://www.amazon.com/Survival-Paradox-Reversing-Chronic-Disease/dp/1544519524</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Fermented Cod Liver Oil or Fish Oil:</b> If you don't eat Sardines or Wild Salmon often, most people get too many bad Omega-6 vegetable oils in their diet and not enough good Omega-3. Fish oils can help balance that out. Look for something with high DHA, that’s the best of the stuff contained in fish oil. If you start getting nosebleeds or bruising then discontinue, Fish Oil is a potent blood thinner.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/BLUE-Fermented-Liver-Non-Gelatin-Capsules/dp/B002LZYPS0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1524708656&sr=1-4&keywords=fermented+cod+liver+oil">https://www.amazon.com/BLUE- Fermented-Liver-Non-Gelatin- Capsules/dp/B002LZYPS0</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Omega-3-Alaskan-Capsule-Triglyceride-Certified/dp/B07DX89ZHN">https://www.amazon.com/Omega-3-Alaskan-Capsule-Triglyceride-Certified/dp/B07DX89ZHN</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>Niacin</b>: If you or anyone you know struggles with depression, alcoholism, bipolar, PTSD, brain fog, etc. then Niacin is a huge part of the answer. Depression is sometimes a deficiency of micronutrients in the body, and niacin is a common problem. The trick is to take enough niacin to make a difference. 500 mg is a maintenance dose but with depression you could take 3-4 grams a day in divided doses. You might see a change after a couple of weeks of high dose with depression, but full recovery might be several months. Also, niacin causes a flush which is why I recommend specifically INOSITOL HEXANICOTINATE, it's amazing and flush free. There’s a book listed below which is essential to learn more about Niacin if you know someone who needs it. Niacin is also good for preventing cataracts. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Best-Naturals-Niacin-500-Capsules/dp/B013RKX0RY">https://www.amazon.com/Best-Naturals-Niacin-500-Capsules/dp/B013RKX0RY</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Niacin-Story-Wonderful-Healing-Properties/dp/1591202752">https://www.amazon.com/Niacin-Story-Wonderful-Healing-Properties/dp/1591202752</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Apple Pectin</b>: There’s a reason why the phrase “An apple a day keeps the doctor away” has survived the test of time. The pectin found in apples and several other fruits has the ability to detox heavy metals quickly. In fact, dosing with apple pectin removed 75% of the radiation from victims of the Chernobyl nuclear meltdown in just 5 weeks. It is also helps with digestion, regulating blood sugar, lowering blood pressure, and fighting cancer. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Apple-Pectin-700mg-Capsules-Pack/dp/B0041TVQL8">https://www.amazon.com/Apple-Pectin-700mg-Capsules-Pack/dp/B0041TVQL8</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Selenium / Kidney</b>: Selenium is a trace element essential for thyroid and metabolism health. Correcting a deficiency might also help with asthma, allergies, prostate problems, Alzheimer’s, Parkinsons, and Multiple sclerosis. Even if you eat brazil nuts a couple times a week, you may not be getting enough selenium. As with all supplements, the dose makes the poison. If you add a separate selenium supplement, make sure to account for the amount in your multivitamin. You can also get straight bovine kidney which provides high amounts of selenium too.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Selenium-Immune-System-Thyroid-Prostate/dp/B004MNBMZS">https://www.amazon.com/Selenium-Immune-System-Thyroid-Prostate/dp/B004MNBMZS</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Ancestral-Supplements-Kidney-High-Selenium/dp/B078K8L672">https://www.amazon.com/Ancestral-Supplements-Kidney-High-Selenium/dp/B078K8L672</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Zinc + Quercitin</b>: If it’s winter, you’ve been around someone who’s sick, or you want to bump up your immune system, Zinc is a powerhouse, and Quercitin helps Zinc enter cells more easily. This combo can also help with allergies, inflammation, and viruses.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/gp/product/B08NZ5ZW5Q">https://www.amazon.com/gp/product/B08NZ5ZW5Q</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Colostrum:</b> Colostrum is the first milk produced by a mother after having a baby. It is what helps a child develop a robust stomach culture and gut bacteria, plus coats the stomach to help with digestion. For healing and repairing intestinal issues, this stuff can be amazing. Check out the article below for more info. I use bovine or goat colostrum before and during my long races for a happy tummy. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://getkion.com/blogs/all/what-is-colostrum">https://getkion.com/blogs/all/what-is-colostrum</a></span><span class="s2" style="color: black;">?</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Ancestral-Supplements-Grass-Fed-Colostrum/dp/B07NKBD9LF">https://www.amazon.com/Ancestral-Supplements-Grass-Fed-Colostrum/dp/B07NKBD9LF</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/MT-CAPRA-SINCE-1928-Immunoglobulins/dp/B07QMYNC6P">https://www.amazon.com/MT-CAPRA-SINCE-1928-Immunoglobulins/dp/B07QMYNC6P</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Betadine HCL Pepsin</b>: Acid Reflux much? It’s possible that you have too little acid in your stomach rather than too much. Too little stomach acid impairs digestion of nutrients including iron, and make food sit in your stomach longer, which can be uncomfortable. Put the chalky antacids back in the box and try adding some stomach acid and enzymes instead.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Pure-Encapsulations-Hypoallergenic-Supplement-Digestive/dp/B0016XH512">https://www.amazon.com/Pure-Encapsulations-Hypoallergenic-Supplement-Digestive/dp/B0016XH512</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-BPC-157 Peptide</b>: Body Protective Complex 157 is an oral peptide which helps the stomach and digestive system regain optimal flow. Peptides are chains of amino acids which link together to become proteins. I recommend taking one capsule a day for a week, then one or two a month thereafter, or whenever you feel like you need a digestive reset. I personally take them before and during my long races as they keep my stomach feeling happy. More than anything else I have recommended to people, BPC-157 has had noticeable, beneficial effects. Peptides are amazing and come in many more forms, Ben Greenfield has some great information about it linked below.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://ndnsuperstore.com/products/dr-seeds-bpc-157">https://ndnsuperstore.com/products/dr-seeds-bpc-157</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/article/peptides-part-1/">https://bengreenfieldlife.com/article/peptides-part-1/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Creatine:</b> Bodybuilders have known of the muscle building power of creatine for a long time. It also helps with cognition, muscle repair, age-related bone and muscle loss, testosterone production, and heart health. But there is no benefit to the old-style method of cycling large doses, instead take up to 5 grams each day, preferably in two doses. This is a cheap supplement available everywhere sold in various powders, capsules, etc. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/article/supplements-articles/best-creatine">https://bengreenfieldfitness.com/article/supplements-articles/best-creatine</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Capsules/dp/B000GIQS0W">https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Capsules/dp/B000GIQS0W</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Digestive Enzymes: </b> That bloated feeling after a big meal when food sits in your stomach for too long. If bloating and acid reflux are a problem, then you might be short on the enzymes in your stomach which digest the food you eat. Also, enzymes, if taken on an empty stomach (so not needed for digestion) help to heal the body and minimize scars, etc. You will notice the high price on the link below, but also notice that these are much more powerful. When it comes to enzymes, the more the better. The creator of this brand said he took 2000 of these pills in one day to make sure there were no ill effects. Turns out the only side effect was that all the scars on his body got less noticeable! Take some before or after a big meal to help an upset stomach. If gluten is a special problem, they sell gluten enzymes too. Supposedly Celiacs can take those and tolerate a wheat a little. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Premium-Digestive-Enzymes-Women-Men/dp/B01N0VM4E8">https://www.amazon.com/Premium-Digestive-Enzymes-Women-Men/dp/B01N0VM4E8</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Phosphatidylcholine</b>: Ever walked into a room and then wondered why you were there? Brain fog, or the inability to remember very short-term things, is a real problem for a lot of people. The good news is there’s something you can do about it. Phosphatidylcholine is a lipid making up a key part of our cell membranes. Supplementing with it could be a potent brain booster, as well as having good benefits for your gut and for your eyesight. The brain is mostly fats (lipids) after all!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodybio.com/blogs/blog/what-is-phosphatidylcholine">https://bodybio.com/blogs/blog/what-is-phosphatidylcholine</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Mushrooms: </b> Mushrooms can be powerful immune system boosters and are also good for cognitive ability. Paul Stamets is a mushroom expert and has amazing books on the subject if you want further reading. Mushrooms also give foods that hearty, <i>umami</i> flavor. A mix of mushroom powder added to soups or stews is a great way to combine flavor and nutrients. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://hostdefense.com/pages/why-host-defense">https://hostdefense.com/pages/why-host-defense</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Host-Defense-MyCommunity-Comprehensive-Resilient/dp/B002WJ1BZK">https://www.amazon.com/Host-Defense-MyCommunity-Comprehensive-Resilient/dp/B002WJ1BZK</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Mushroom-Powder-CERTIFIED-ORGANIC-PRODUCT/dp/B01DR5RH1Y">https://www.amazon.com/Mushroom-Powder-CERTIFIED-ORGANIC-PRODUCT/dp/B01DR5RH1Y</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-C0Q10</b>: If you are taking statins, you NEED to supplement C0Q10. Also please reconsider the need for statins at all. Side effects of statins include muscle pain, nausea, organ damage and increased blood sugar. Hey, your body needs cholesterol to function properly. Really. Do some research. Anyway, C0Q10 can help with your mitochondrial health. The mitochondria are the powerhouses of your cells, and stronger mitochondria make your cells function more effectively. C0Q10 may also help with healthy fingernails and skin. If you take regular C0Q10, take it with some dietary fat to help with absorption. If you go with MitoQ, their research says just take it on an empty stomach.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.mitoq.com/science/how-mitoq-works">https://www.mitoq.com/science/how-mitoq-works</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Kirkland-Signature-Maximum-Potency-Softgels/dp/B095GV1TN2">https://www.amazon.com/Kirkland-Signature-Maximum-Potency-Softgels/dp/B095GV1TN2</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-GLC2000</b>: Glucosamine and chondroitin are important for the health and repair of joints, ligaments, bone and cartilage. These ingredients help protect against arthritis and connective tissue problems. My highest praise for these supplements? I give them to my dog (along with a multivitamin of course).<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/GLC-2000-Capsules-240-Count/dp/B004Y483V6">https://www.amazon.com/GLC-2000-Capsules-240-Count/dp/B004Y483V6</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Borax</b>: 20 Mule Team Borax Laundry detergent for arthritis? Yes! Borax is just the element Boron with some fancy advertising. And in tiny doses, Boron is essential for joint health and can prevent and cure joint issues including Rheumatoid Arthritis. There’s even a Facebook group which talks about how great Borax works for Arthritis. Well, what they mostly do is talk people off the ledge who are afraid of eating laundry detergent! Don’t be that person. Repeat after me: Boron is an element. Boron has good <span class="s1" style="text-decoration-line: underline;">antiseptic</span>, <span class="s1" style="text-decoration-line: underline;">antifungal</span>, and <span class="s1" style="text-decoration-line: underline;">antiviral</span> properties, and is essential for the integrity and function of cell walls. Boron has the highest concentration in the parathyroid glands, followed by bones and dental enamel. It is essential for healthy bone and joint function, regulating the absorption and metabolism of calcium, magnesium and phosphorus through its influence on the parathyroid glands. With this, <span class="s1" style="text-decoration-line: underline;">boron is for the parathyroids what iodine is for the thyroid</span>. Join the FB group and read the files, very informative. Take 1/8 – 1/4 teaspoon of borax in a glass of water a few days a week in the morning. Less if you are a small person. Don’t buy expensive supplements for this, a box of Borax will last you for years. The rest of it will help clean your laundry and keep the bugs out of your house too.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.facebook.com/groups/145861959418812">https://www.facebook.com/groups/145861959418812</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Detergent-Booster-patrons-gained-service/dp/B01G3MGWKK">https://www.amazon.com/Detergent-Booster-patrons-gained-service/dp/B01G3MGWKK</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">-<b>GABA</b>: Trouble falling asleep? If this is a regular occurrence, you might look at excess caffeine intake, low adrenals, or too much Vitamin B as a culprit. For the occasional night where I’m awake longer than usual, I get up and take a mix of GABA, L-Theanine, and 5-HTP. This never fails to put me out within ½ hour. I might only take this once a month but when I need it, it works. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/L-Theanine-Calm-Plex-Suntheanine-capsules-ProHealth/dp/B00OQUWT72">https://www.amazon.com/L-Theanine-Calm-Plex-Suntheanine-capsules-ProHealth/dp/B00OQUWT72</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/transcripts/transcript-sleep-cocktail-ingredients">https://bengreenfieldfitness.com/transcripts/transcript-sleep-cocktail-ingredients</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://store.docparsley.com/products/sleep-remedy-single?variant=29572860117078">https://store.docparsley.com/products/sleep-remedy-single?variant=29572860117078</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Nicotine:</b> Unlike cigarettes, which can have up to 7000 different carcinogens, nicotine alone has many health benefits, including for your brain. Getting nicotine via patches or gum, rather than an instant cigarette hit, slows down the absorption to almost 20 minutes, making it less addicting. Addictive personalities beware, it can still be habit forming! Use sparingly, and only in the morning. I chew 2mg gum, which is a tiny amount compared to a cigarette, but it’s good for long drives to stay awake, or a burst of creativity.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://blog.lucy.co/health-effects-of-nicotine/">https://blog.lucy.co/health-effects-of-nicotine/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://lucy.co/products/chewpark">https://lucy.co/products/chewpark</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Salt: </b>The war on salt by the government might have caused more harm than good for many people. Salt is an essential nutrient, not a condiment. The salt in your body is recycled many times over by your kidneys, meaning that they process 3 POUNDS of salt every day. Whether you eat an extra teaspoon of salt in a day is a drop in a bucket compared to that. Salt DOES NOT affect high blood pressure. Restricting salt can make blood sugar regulation worse, as well as cause dizziness, dehydration, weight gain, low blood pressure and cognitive impairment. By all means, add salt to your food, but use only sea salt or other UNREFINED salt. Redmond Salt is mined in Utah and has lots of other minerals as well. If salt tastes good to you, then your body is telling you that you need more of it. Alternatively, drink LMNT or just add some sea salt to a glass of lemon water. If you take in too much, you will excrete it, so it’s not dangerous. If you are preparing to take iodine or feel like you are detoxing from heavy metals or other problems, consider salt loading for a week. ¼ - ½ teaspoon salt dissolved in warm water with 12 ounces of cool water after. See Iodine section for more info.<span class="Apple-converted-space"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496981">https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496981</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://drinklmnt.com">https://drinklmnt.com</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Fat: </b>Fat is an essential nutrient. Our brains need fat and cholesterol to have optimal health. If fat is taken out of foods, that food space is usually refilled with chemicals and sugars. Sugar is NOT essential to our body, but fat is. If you don’t eat fat for a while, you can cause harm to your body. The gallbladder stores bile which is produced in our bile ducts. When you eat a fatty meal, bile is released to help digest that fat. Eating fat regularly helps our gallbladder and bile ducts work properly. Low-fat diets reduce the use of bile, leading to gallbladder stones, digestion problems, and if it gets bad enough, gallbladder removal. Keep all your essential body parts intact by eating healthy animal fats and avoiding fake “I can’t believe it’s not butter” and vegetable oil fats. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Essential Amino Acids:</b> Amino acids are the building blocks of making proteins, which is what we use to repair our muscles and cells. Did you know that you only digest about 49% of the protein in an egg? 33% of protein in meat? 3-17% of protein in those protein shakes? The rest is either converted to sugar or excreted. If you are eating a lot of protein but still not getting enough, this is the “Protein in a Pill”. Scientists have cracked the code on the perfect ratio of each of the 9 essential amino acids needed in the human body. Essential Amino Acids (EAAs) are 99% digestible, meaning that they are almost perfectly usable. I use them when my muscles are sore, plus before and during races. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodyhealth.com/blogs/news/the-power-of-essential-aminos">https://bodyhealth.com/blogs/news/the-power-of-essential-aminos</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://getkion.com/blogs/all/how-to-use-amino-acids">https://getkion.com/blogs/all/how-to-use-amino-acids</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bodyhealth.com/blogs/news/the-science-of-protein-utilization">https://bodyhealth.com/blogs/news/the-science-of-protein-utilization</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/BodyHealth-PerfectAmino-Essential-Supplements-Utilization/dp/B06XPJPKRM">https://www.amazon.com/BodyHealth-PerfectAmino-Essential-Supplements-Utilization/dp/B06XPJPKRM</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Kion-Essential-Supplement-Building-Cognition/dp/B07MXQ85KS">https://www.amazon.com/Kion-Essential-Supplement-Building-Cognition/dp/B07MXQ85KS</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Liver and Organs</b>: Eating organ meat is better than taking a multivitamin. With the rare exception of Vitamin C, liver contains all the nutrients we need to thrive. Amazing. Just one serving of liver provides the nutrients of a whole weeks' worth of salad. Go eat some liver and onions. Liverwurst and Braunschweiger, too! Or, try some desiccated liver chips, which are slightly more palatable. Last resort, take them in a supplement instead of a multivitamin. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://shop.carnivoreaurelius.com/">https://shop.carnivoreaurelius.com/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Ancestral-Supplements-Grass-Organs-Desiccated/dp/B06XP7Z1KN">https://www.amazon.com/Ancestral-Supplements-Grass-Organs-Desiccated/dp/B06XP7Z1KN</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Collagen, Bone Broth and Gelatin</b>: Unless you eat nose to tail of the animals that provide you your meat, you are missing out on the most important parts for good health. Animal bones and ligaments provide the ingredients which help our own joints, skin and bones stay healthy. If you don’t want to gnaw the end of a chicken leg, then bone broth and collagen powder can help retain healthy skin, prevent strains and sprains, and give us the raw materials to heal ourselves. Add these to soups or hot teas. Gelatin (Jello) eaten 1/2 hour before physical therapy, or a hard workout, can help heal ligaments too. Bring on the green jello. Make your own bone broth at home, too!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Collagen-Peptides-Grass-Fed-Certified-Friendly/dp/B00XQ2XGAA">https://www.amazon.com/Collagen-Peptides-Grass-Fed-Certified-Friendly/dp/B00XQ2XGAA</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Unflavored-Contains-Collagen-Glucosamine-Gut-Friendly/dp/B07X8YXLDJ">https://www.amazon.com/Unflavored-Contains-Collagen-Glucosamine-Gut-Friendly/dp/B07X8YXLDJ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Gelatin-Protein-Powder-Myers-Protocol/dp/B07BSJ18NJ">https://www.amazon.com/Gelatin-Protein-Powder-Myers-Protocol/dp/B07BSJ18NJ</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Hormones: </b>As we age past our 30s and beyond, hormone production in the body goes down. Hormones include Testosterone, Progesterone, Estrogens, Melatonin, Growth Hormone, Pregnenolone, Hydrocortisone, and Adrenals.</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span> <span> </span></span><b>Testosterone</b>: Whether you are male or female, your grandparents had better levels of testosterone than you do today. We live in a toxin-filled world, which makes it hard to get the nutrients we need at the right dosages. Testosterone helps with energy levels, sleep regulation, muscle and strength gains, fat loss, etc. It is available by prescription in a cream that is applied daily. Your doctor would need to do blood tests to determine the amount you need. Keep in mind that once you start taking this externally, your body stops producing as much internally, so it needs to be a long-term commitment. Obviously, women need a tiny dose compared to men, but it can still have great benefits.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b><span> </span><span> </span>Adrenals</b>: If you are extra tired in the morning, come awake in the evening, and can’t stop snacking at night, you might have an adrenal imbalance. We live in a high stress world, and this can wreak havoc with our cortisol levels. Supplements which might help include porcine adrenals, adaptogenic herbs and a multivitamin. Adrenal supplements should be taken only in the morning. Alternatively, you might think about adding more unrefined sea salt to your diet, as a lack of salt can cause adrenal and hormone problems. Iodine might also be a deficiency that affects the adrenals. See the salt and iodine paragraphs for more info. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="http://thelazerroom.com/wellness-program/biodentical-hrt/adrenal-fatigue">http://thelazerroom.com/wellness-program/biodentical-hrt/adrenal-fatigue</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Pure-Encapsulations-Nutritional-Function-Capsules/dp/B000Z94WAK">https://www.amazon.com/Pure-Encapsulations-Nutritional-Function-Capsules/dp/B000Z94WAK</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Gaia-Herbs-Adrenal-Support-Capsules/dp/B00F1J8EKI">https://www.amazon.com/Gaia-Herbs-Adrenal-Support-Capsules/dp/B00F1J8EKI</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b><span> <span> </span></span>Melatonin</b>: Trouble staying asleep? Do you always wake up at the same time? If so, check the chart below and make a change. If you are a restless sleeper, try melatonin. The nice part about the hormone melatonin is that the body makes it in a positive feedback loop. This means that if you supplement it, the body does not stop production of melatonin. This means you can take a large dose without worrying that it will affect a future night’s sleep. <span class="Apple-converted-space"> </span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p4" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">In Chinese medicine, qi is the energy that flows throughout our organs and creates balance. Each internal part of the body experiences active qi flow at different times during the night: <a href="https://campbellmedicalclinic.com/chinese-medicine-explains-why-you-wake-up-at-the-same-time-every-night/"><span class="s3" style="color: #dca10d;">https://campbellmedicalclinic.com/chinese-medicine-explains-why-you-wake-up-at-the-same-time-every-night/</span></a></p><ul class="ul1" style="text-align: start;"><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>9 pm to 11 pm: The “triple burner,” or endocrine and lymphatic systems, is active. If these systems are out of balance, you might feel unhappy or depressed. Create a more relaxing bedtime routine so you can wait up feeling refreshed in the morning.</li><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>11 pm to 1 am: The gall bladder is active. An imbalance might cause feelings of uncertainty and poor judgement. You may need to avoid alcohol or fatty foods and eat only a light snack before bed.</li><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>1 am to 3 am: The liver is busy detoxifying our bodies and processing the emotions of the day. You might feel irritable or experience headaches when awake. If you consistently wake up at this time, you may have had too much alcohol or unhealthy food the night before, or you might be facing unresolved frustrations. Find healthier ways to deal with stress, like breathing exercises and detoxification treatments.</li><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>3 am to 5 am: The lungs are active. You may feel sadness or have shallow breathing if your lungs are out of balance. Practice activating the vagus nerve before bed with breathing exercises and take some time to process your emotions with a trusted friend.</li><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s4" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>5 am to 7 am: The large intestine is active. If it’s out of balance, you may feel defensive or stuck in a situation. If you’re frustrated about waking up before your alarm clock sounds, you may need more fiber or water in your diet so your large intestine can properly eliminate waste.</li></ul><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldfitness.com/transcripts/transcript-melatonin-supplementation">https://bengreenfieldfitness.com/transcripts/transcript-melatonin-supplementation</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Natures-Plus-Dreaminol-Melatonin-L-Theanine/dp/B06XDY95YY">https://www.amazon.com/Natures-Plus-Dreaminol-Melatonin-L-Theanine/dp/B06XDY95YY</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Constipation</b>: The first rule of digestion is never to get constipated. Long term constipation might be a side effect of low iodine, see Iodine section. Chronic constipation can cause hemorrhoids, impaction, leaky gut, and just isn’t fun. To prevent this, you can try several things. <b>First</b> is drinking enough liquids and eating regular foods. Your digestive bacteria increase and multiply according to your eating habits. When you eat something new or strange, you may not have as much ability to digest the new food as quickly as your normal ones. Bread and high-starch vegetables can definitely slow you down in that way, and high-fiber vegetables can sometimes cause the same problem. Or maybe you aren’t eating enough fat consistently to keep the bile moving through your gallbladder, leading to lack of bile in your stomach to digest high-fat meals. <b>Second</b>, try digestive enzymes or a couple extra grams of Vitamin C, taken multiple times throughout the day. <b>Third</b>, add some SloMag or more Vitamin C before bed. Remember when I said there were forms of Magnesium that would give loose stools? Magnesium Chloride is one of those, and if taken at bedtime, can help with regular bowels. <b>Fourth</b>, some form of an herbal complex (like Dr. Schulze’s listed below) could be a consistent, long-term solution that doesn’t include harsh laxatives.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Slow-Mag-Mg-Magnesium-Chloride-Supplement/dp/B07Y945GTQ">https://www.amazon.com/Slow-Mag-Mg-Magnesium-Chloride-Supplement/dp/B07Y945GTQ</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.amazon.com/Dr-Schulzes-Intestinal-Formula-Capsules/dp/B01M8QO2T9">https://www.amazon.com/Dr-Schulzes-Intestinal-Formula-Capsules/dp/B01M8QO2T9</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Got the Jab?: </b>Feeling some side effects? The FLCCC website has some guidelines for how to detox from vaccines. These include low-dose Naltrexone (LDN), Ivermectin, Melatonin, Vitamin C, and Vitamin D3/K2. I would also include Modified Citrus Pectin (MCP) in that list. MCP blocks the spike proteins the same way it blocks Galactin-5 to stop the “fight or flight” response. See the Modified Citrus Pectin section for more info. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://covid19criticalcare.com/covid-19-protocols/i-recover-post-vaccine-treatment/">https://covid19criticalcare.com/covid-19-protocols/i-recover-post-vaccine-treatment/</a></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>-Blood Sugar Regulation: </b>Here’s what happens when you eat a big meal with lots of carbs or sugar. The glucose content of your blood goes way up. This, left unchecked, could kill you. No joke. Your body, to save your life, produces insulin, which helps usher that glucose into your fat cells, which safely reduces your blood sugar down to acceptable levels. This happens over and over throughout the day while you eat. Type I Diabetics can’t make insulin, so they must carefully regulate this through an insulin pump. Type II Diabetics make lots of insulin, but their fat cells don’t want to take it more sugar, so they become insulin resistant. More and more insulin is then required to force the fat cells to take in sugar to save their life. This is actually really easy to fix. STOP eating sugar and bread/pasta. It’s the sugar which makes you fat, and the glucose/insulin cycle is how it happens.<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">So. You gave in and ate that sweet potato. Life’s not over for you. There are a few things you can do before, during and after (larger than usual/worse than usual) meals to help reduce the impact on your body. Fresh-squeezed lemon juice or apple cider vinegar in water with a meal helps reduce blood sugar. So does a large sprinkle of Ceylon Cinnamon. Bitter Melon Extract is a great supplement for regulation of blood sugar, too. You also might try cooking your starches the day before you want to eat it. Reheating potatoes or rice turns some of the carbohydrates into resistant starch, which doesn’t raise blood sugar. <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">If you want to test foods out yourself and see real time impact on blood sugar, consider wearing a glucose monitor. Unfortunately, it’s still hard to get them without a prescription (senseless, I know) but any doctor should be able to proscribe them to you. I use a FreeStyle Libre, which connects to an App on my phone. Occasionally I stick one on the back of my arm and eat odd foods to see what impact they have on my blood sugar. I’ll have a blog post on this soon, I hope. <span class="Apple-converted-space"> </span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.freestyle.abbott/us-en/home.html">https://www.freestyle.abbott/us-en/home.html</a></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bioptimizers.com/shop/products/blood-sugar-breakthrough">https://bioptimizers.com/shop/products/blood-sugar-breakthrough</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">The biggest change you can make for good health is to limit your intake of sugar, wheat and processed fake foods. Replace them with meat (particularly beef), butter, liver, collagen or bone broth, and eggs. Don’t give up anything bad, just eat less of it. Consider the 80/20 rule; eat well 80% of the time and then the rest of the time don’t feel guilty for enjoying a meal that’s not so good for you. Eggs and meats will make you feel satisfied. Consider the carnivore diet if you would like to lose weight, I think it is one of the healthier ways to slim down. Consider intermittent fasting, or a 1 day fast once a week, or just skip a meal occasionally. Eat less or less often, but overall keep your calories up, starving yourself will not result in weight loss. Basically, the takeaways from all good diets including avoiding vegetable oils, fried foods, and sugars, and eating plenty of good fats, veggies, fruits, and other real foods. People disagree on some details, but really, it's just what works for you and your lifestyle and your body. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Don't take my word for any of this. I recommend you get a good Functional Medicine doctor, the kind who thinks food and vitamins can cure just about anything. Jim and I both go to BioRestoration in Draper. They can test your blood for all sorts of nutrients, plus proscribe things like Testosterone, etc.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://www.naturopathicdoctorutah.com/">https://www. naturopathicdoctorutah.com/</a></span><span class="s2" style="color: black;"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><b>Baby Steps: Add new things slowly to help you decide if it’s helping or hurting.</b></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">1st Month: Multivitamin or Liver/Organ supplement, Magnesium, D3+K2, Vitamin C</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">2nd Month: Alpha Lipoic Acid, B Complex, Iodine.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">3rd Month: Creatine, Fish Oil, Collagen</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Immune Boost: Vitamin D, Vitamin C, Zinc, Quercitin, Selenium, Mushrooms, Melatonin, Chlorine Dioxide</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Strength/Power: Testosterone, DHEA, Creatine, Essential Amino Acids</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Digestive Issues: Colostrum, Enzymes, BPC-157 Peptides, Apple Pectin, Betadine HCL Pepsin</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Detox: Apple Pectin, BPC-157, Vitamin C, Selenium, Sea Salt (dissolved in water), Iodine</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Allergies: Iodine, Apple Pectin, Kidney/Selenium, Sulfer, BPC-157, Colostrum, Quercitin, NAC, Chlorine Dioxide</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Low Morning Energy: Adrenals, Selenium, Iodine, B Complex, Salt</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Brain Fog: Phosphatidylcholine, Niacin, Colostrum, Nicotine Gum, Mushrooms, Creatine, Iodine, Testosterone</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Joint Issues/Arthritis: GLC2000, Collagen, Bone Broth, Gelatin, Borax, Iodine,<span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Sleep: GABA, Melatonin, L-Theanine, Tryptophan, Creatine, Kion Sleep, Ketone IQ, Testosterone</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Race Nutrition: Colostrum, BPC-157, Essential Amino Acids, Creatine, Nicotine, Caffeine, Ketone IQ</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Post Antibiotics: Colostrum, Enzymes, BPC-157, Vitamin C</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Skin: C0Q10, Collagen, Creatine, Chlorine Dioxide, Iodine</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Blood Sugar Reduction: Lemon water, Ceylon Cinnamon, Glucose Monitor, Blood Sugar Breakthrough</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Living on the edge? Here’s a few less legal options which might be worth considering.</p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/">https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/</a></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><b>Extra Credit: <span class="Apple-converted-space"> </span></b>-<b>MMS</b>: Chlorine Dioxide, also known as the Miracle Mineral Solution (MMS) protocol, is a rabbit hole that deserves a whole blog post of its own. MMS is effective against colds, COVID, Malaria, allergies, cancer, psoriasis, and many other things. I highly suggest reading this book Forbidden Health by Andreas Kalcher. It’s hard to find as it’s only sold overseas, but there is a free link in the FILES section of the CHLORINE DIOXIDE group on Facebook. It’s worth reading, very well written. For general info about the Miracle Mineral Solution (MMS) which he refers to as CD, read Chapter 1. For protocols, read Chapter 3. For specific problems, see Chapter 4.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Go on Amazon and buy this: <a href="https://www.amazon.com/gp/product/B09YL4B2T"><span class="s3" style="color: #dca10d;">https://www.amazon.com/gp/product/B09YL4B2T</span></a> DIRECTIONS: To make Chlorine Dioxide (referred to MMS OR CD) mix three drops of Sodium Chloride (Part A) with three drop of Hydrochloric Acid 4% (Part B) in a glass made of glass. Swirl the drops together for 30 seconds and see them turn yellowish amber. Add 4 ounces of water and drink immediately. Do this on an empty stomach away from meals or other supplements, up to 8 times a day. If you haven't done this before, start slowly, just 1-3 times per day. Follow a protocol from Chapter 3 or 4 for dosage frequency. Obviously an acute problem (Malaria) would take a much higher one time dose than trying to fix a chronic problem (Allergies or Psoriasis) in lower doses + greater frequency over a longer time. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Chlorine Dioxide causes problems like viruses, parasites, and bacteria to die off rapidly, without causing harm to the human body. This die-off reaction can cause side effects as the body tries to excrete the dead organisms but can't keep up. If you feel nausea, dizziness, diarrhea, or have other side effects, decrease both dosage and frequency by half, but don't stop completely, until side effects are gone. Slowly work back up over time as long as you still feel well.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Get some DMSO if you read about it and think it's amazing too: <a href="https://www.amazon.com/DMSO-Dimethyl-sulfoxide-Pharmaceutical-Heiltropfen/dp/B00ZNV5N8U"><span class="s3" style="color: #dca10d;">https://www.amazon.com/DMSO-Dimethyl-sulfoxide-Pharmaceutical-Heiltropfen/dp/B00ZNV5N8U</span></a> You can add DMSO to your Chlorine Dioxide water right before you drink it, at a ratio of 3:1. 3 Drops of DMSO for every drop of Chlorine Dioxide. DMSO drives the mixture further into the body in places it couldn't go before. Beware DMSO is a potent blood thinner.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;">Here's the original website where I learned about this. Biggest change I've found is that hydrochloric acid 4%works better than citric acid 50% (less side effects). I have the book by Jim Humble, but Andrea Kalcher's writing is 100% better and more scientific.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="Apple-converted-space"></span></p><p class="p2" style="color: #dca10d; font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: start;"><span class="s1" style="text-decoration-line: underline;"><a href="https://alivenhealthy.com/2019/05/26/chlorine-dioxide-miracle-mineral-solution-mms/">https://alivenhealthy.com/2019/05/26/chlorine-dioxide-miracle-mineral-solution-mms/</a></span></p><br /><br /><p></p></div></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-9055282583407338622022-04-05T22:22:00.005-06:002023-09-23T15:09:39.187-06:00Nutrition for Ultrarunning<p><span style="font-family: arial;">Sooo...a week and a half ago I ran 100 miles. I had no stomach issues, no cramping, no problems really. Weather varied from high 60s to low 40s at night, dry and sunny. I stayed very close to the pace I had predicted, and finished in 23:53. My weight was within a pound at the finish of when I started. I probably drank 2.5 gallons of water, had to pee 4 times and go #2 once. I drank 5 bottles of my drink mix (recipe below), as well as a couple cans of Coke and Diet Coke, a couple slices of pizza, some peanut butter pretzels, potato chips, some chocolate, a tortilla with cheese, and other small amounts of aid station snacks. Not much really. </span></p><p><span style="font-family: arial;">Here's my blog if you missed it: <a href="https://hikerdawn.blogspot.com/2022/03/buffalo-run-100-mile-24-25-march-2022.html" target="_blank">https://hikerdawn.blogspot.com/2022/03/buffalo-run-100-mile-24-25-march-2022.html</a></span></p><p><span style="font-family: arial;">I finished with a couple blisters which didn't bother me during the race. I'll lose a couple of small toenails which also didn't bother me during the race. My right Achilles is sore and my right knee, but every day brings improvement and my quads are finally feeling like they won't break if I do a deep squat. My sleep took about a week to get back to normal, I would nap at odd times but then couldn't sleep at night, but all good now. My energy was fine within a few days, and I was energetic and wanting to do things but still limping from a little heel pain. In other words, I feel mostly fine now and really to get back to training, and I credit a lot of that to the supplements and nutrition plan that I use to replenish my lost nutrients. </span></p><p><span style="font-family: arial;">Without further ado, here's my nutrition plan....key supplements are randomly linked below to show you the specific brands I like.</span></p><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;"><b>Week before Race</b>: </span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;">Before really big races, I try to take all my supplements more often, just to top up my nutrients and make sure I have the ingredients I need to perform well. If you're not healthy at baseline, then attempting to do something like a really long race will be too much of a stress on your body. In the week before a race, I add extra </span></span><a href="https://www.amazon.com/Ancestral-Supplements-Grass-Fed-Colostrum/dp/B07NKBD9LF" style="background-color: transparent; font-family: arial;" target="_blank">Colostrum</a><span style="background-color: transparent; color: #333333; font-family: arial;">, </span><a href="https://bioptimizers.com/shop/products/masszymes" style="font-family: arial;" target="_blank">Digestive Enzymes</a><span style="color: #333333; font-family: arial;">, <a href="https://www.amazon.com/Nutricost-Creatine-Monohydrate-750mg-Capsules/dp/B01IW245EY" target="_blank">Creatine,</a> oral </span><a href="https://ndnsuperstore.com/products/dr-seeds-bpc-157" style="font-family: arial;" target="_blank">BPC-157</a><span style="color: #333333; font-family: arial;">, </span><a href="https://www.amazon.com/SaltStick-Electrolyte-Replacement-count-Capsules/dp/B005375I0M" style="background-color: transparent; font-family: arial;" target="_blank">Electrolytes</a><span style="background-color: transparent; color: #333333; font-family: arial;">, </span><a href="https://www.amazon.com/PerfectAmino-Essential-BodyHealth-Supplements-Utilization/dp/B00T55VPLE" style="background-color: transparent; font-family: arial;" target="_blank">Essential Amino Acids</a><span style="background-color: transparent; color: #333333; font-family: arial;">,</span><span style="color: #333333; font-family: arial;"> Salt, and </span><a href="https://www.amazon.com/Magnesium-Breakthrough-Supplement-4-0-Bisglycinate/dp/B09R2DCRMY" style="font-family: arial;" target="_blank">Magnesium</a><span style="color: #333333; font-family: arial;">.</span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;"><br /><b>Breakfast</b>: </span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;">I'm not a big fan of eating much on race morning. You do you. I always drink my Keto hot chocolate, which I mix up myself from heavy cream powder, butter powder, cacao, allulose sweetener, collagen peptides, a tiny pinch of borax, and a little salt. Sometimes I have a little unsweetened yogurt with berries, nuts, and chocolate chips. Sometimes I don't. </span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;"><b>30 Minutes before Race</b>: </span><br /><span style="color: #333333;">I usually make up a little baggie of supplements that I'll take an hour or so before the race start. The timing doesn't matter that much. This includes Creatine,</span></span><span style="color: #333333; font-family: arial;"> </span><span style="color: #333333; font-family: arial;">Colostrum,</span><span style="color: #333333; font-family: arial;"> BPC-157, </span><span style="color: #333333; font-family: arial;">Digestive Enzymes, </span><span style="color: #333333; font-family: arial;">Electrolytes,</span><span style="color: #333333; font-family: arial;"> </span><span style="color: #333333; font-family: arial;"> </span><span style="color: #333333; font-family: arial;">Essential Amino Acids, </span><span style="color: #333333; font-family: arial;">and </span><a href="https://botanictonics.com/products/feel-free-wellness-tonic" style="font-family: arial;" target="_blank">Kava</a><span style="color: #333333; font-family: arial;"> (this is a liquid). This is the time to liberally rub </span><a href="https://www.amazon.com/Amp-Human-Lotion-Performance-Recovery/dp/B082P4SXRZ" style="font-family: arial;" target="_blank">AMP PR Lotion</a><span style="color: #333333; font-family: arial;"> on the muscles you think might get sore. For shorter races, this is also the time to chew some </span><a href="https://lucy.co/products/chewpark" style="font-family: arial;" target="_blank">2 mg nicotine gum</a><span style="color: #333333; font-family: arial;">, or drink some caffeine. </span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;"><br /></span><span style="color: #333333;"><b>During Race</b>: </span><br />On really long races, like the 100 miler I just did, I will actually carry a baggie of supplements and take a handful occasionally. Shorter races there's no need. These include <a href="https://www.amazon.com/Symbiotics-Colostrum-Chewables-Capsules-formula/dp/B000UM1T9O" target="_blank">chewable Colostrum</a>, BPC-157, <a href="https://www.amazon.com/SaltStick-Fastchews-Electrolyte-Hydration-Supplements/dp/B01IUVUMSK" target="_blank">chewable Electrolytes</a>, Essential Amino Acids, </span><span style="color: #333333; font-family: arial;">Digestive Enzymes, </span><span style="font-family: arial;">Nicotine Gum, Caffeine Mints, and Kava. I try to race without a pack where ever possible, and most races I start with just a little baggie and an empty drink mix bottle. Definitely depends on terrain and distance, but don't be that guy with the 3 liters of water sloshing horribly from side to side in a badly fitting backpack. You want to be fast? Be light. </span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">My drink mix bottles contain a serving each of: </span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><a href="https://www.amazon.com/UCAN-Performance-Cranberry-Raspberry-Servings/dp/B012BNJEUA" target="_blank">UCAN superstarch</a></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><a href="https://www.amazon.com/Quest-Nutrition-Powder-Carbs-Additives/dp/B016APVE5S" target="_blank">MCT Powder</a></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><a href="https://getkion.com/products/aminos-powder" target="_blank">Essential Amino Acid powder</a></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><a href="https://getkion.com/collections/see-all/products/colostrum" target="_blank">Colostrum powder</a></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><a href="https://www.amazon.com/Osmo-Nutrition-Electrolyte-Premenstrual-Performance/dp/B00W4SOSEA" target="_blank">OSMO</a> Electrolytes. </span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">I put all these in a 1/2 liter <a href="https://www.amazon.com/Azarxis-Collapsible-Reservoir-Handheld-Hydration/dp/B07HRBVCJ1" target="_blank">soft flask</a>, fill it at the first aid station, drink most of it, then refill it once or twice. So I guess I'm drinking about 1- 1 1/2 liters of water for each drink mix. Word to the wise: not all flavors go with all other flavors. Choose wisely.</span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><span style="color: #333333;"><b>After race</b>: </span><br /><span style="color: #333333;">Honestly, do whatever feels best. I'm usually not hungry for hours after I finish something really hard, but that's me. The most amazing thing I had to drink on a 100 miles bike ride day during RAGBRAI was a cold beer handed to me by a child at mile 99 as I rode into town in 100 degree weather! And I don't drink beer. </span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><b>Further Experimenting</b>:</span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">I just read a book about how important salt is for athletes, <a href="https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating-ebook/dp/B01GBAJR9C" target="_blank">The Salt Fix by Dr. James DiNicolantonio</a>. </span><span style="font-family: arial;">He advocates adding up to 1/2-1 teaspoon of salt per hour of exercise. He just shoots it from a plastic baggie with a water chaser! I'll be experimenting with extra salt from now on, and I might make the switch from OSMO to <a href="https://drinklmnt.com/products/lmnt-recharge-variety-pack" target="_blank">LMNT</a>, as LMNT has much more salt in the formula, OSMO has almost none. But in the end, OSMO is short for osmolality (potential speed of gastric emptying) and I'll go with whatever makes my stomach happier. Listen to this podcast for more info on salt and for a free sample of LMNT. </span><span style="background-color: transparent;"><span style="font-family: arial;"><a href="https://hubermanlab.com/using-salt-to-optimize-mental-and-physical-performance/" target="_blank">https://hubermanlab.com/using-salt-to-optimize-mental-and-physical-performance/</a></span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">I'll also experiment with <a href="https://hvmn.com/products/ketone" target="_blank">KetoneIQ</a>: <span style="color: #333333;">The folks at HVMN have a new product out, liquid ketones in a more digestible form, which raise your blood ketones for 5-7 hours after you drink it. This new product is a vast improvement on their first liquid ketones, mostly in the price, which was originally $30 a serving (it's under $4 now). Taking these liquid ketones while fasting helps you get into ketosis much faster and lowers your hunger levels as well. Taking them with carbs while exercising can give your body two different systems to access at once for energy, but taking them for recovery is also supposed to be beneficial. Finally, taking them before bedtime with perhaps amino acids, can improve sleep as well as raise your HRV. Lots to unpack in these statements and this podcast goes into much more detail. </span></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="background-color: white; line-height: 1.4; position: relative; width: 666px;"><div><span style="color: #333333; font-family: arial;"><a href="https://bengreenfieldlife.com/podcast/michael-brandt-podcast/" target="_blank">https://bengreenfieldlife.com/podcast/michael-brandt-podcast/</a></span></div><div><span style="font-family: arial;"><br /></span></div><div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">You also might have noticed I've mentioned Kava a couple of times. I threw up a blog about it here: <a href="https://hikerdawn.blogspot.com/2022/01/kava.html" target="_blank">https://hikerdawn.blogspot.com/2022/01/kava.html</a> </span><span style="font-family: arial;">On the 100 miler, I wore a mouthpiece fitted to my lower teeth, which lets me close my teeth and strengthen my spine while still breathing through my mouth. The problem is, when I run really hard, I have to open my mouth to get more air, which negates the benefit of the mouthpiece. But...I noticed that after drinking a shot of Kava, my airways seemed to be open a little better, and I could then run with my teeth closed on the mouthpiece and still get enough air. That seems pretty amazing. Kava causes a slight numbness in the mouth for a few minutes after drinking it but the breathing effects with my mouthpiece lasted for a long time. </span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;"><br /></span></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="line-height: 1.4; position: relative; width: 666px;"><span style="font-family: arial;">Also, I'm not going to tell you that I do anything illegal. But there are some microdoses of plant medicines out there that have amazing benefits for both life and long runs. </span><span style="font-family: arial;">I would be amiss if I didn't mention them. </span><span style="font-family: arial;"> </span><span style="font-family: arial;">The fact that some of these are illegal, yet alcohol is not, tells you a lot about how screwed up our government really is. Here's a bit of information to get started. </span><a href="https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/" style="font-family: arial;" target="_blank">https://bengreenfieldlife.com/article/ben-greenfields-microdosing-compounds-2/</a></div><div class="post-body entry-content" id="post-body-3384088710881340537" itemprop="description articleBody" style="line-height: 1.4; position: relative; width: 666px;"><div class="separator" style="clear: both; color: #333333; text-align: center;"><br /></div><span style="font-family: arial;">I'll be switching over to Ironman training for the summer, so I'll be doing more biking in the heat. With this new research, I'm gonna try using my </span><span style="font-family: arial;">drink mix + LMNT + Ketone IQ + Kava in my bike bottles. </span></div></div><div><span style="font-family: arial;"><p style="font-family: Times;"><span style="font-family: arial;">In 2018 I wrote about what I use to fuel myself for long runs. Amazingly, not that much has changed. And yet, some of it has. But I suggest you go back and read that one too for more details. Perhaps I was more verbose back then.</span></p><p style="font-family: Times;"><span style="font-family: arial;"></span></p><p style="font-family: Times;"><a href="https://hikerdawn.blogspot.com/2018/08/nutrition-for-spartan-racing-low-carb.html"><span style="font-family: arial;">https://hikerdawn.blogspot.com/2018/08/nutrition-for-spartan-racing-low-carb.html</span></a></p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEios4LNNwdRXSvPUudOQa-GGbgaFn36Ja6kdFO35nIGK5npPGx9Mv0z31NU4taTA78PlGAcv4nRQdpO89CL0W32eAqlrhqJzTAhmLKggERCdTPjJSz-95nVut9SIeI1JP6kgGA4Cep8emPqxUY4sQtDnvezLScAQNOtVUqZKst7Zr35B5cSGCJTgC0f/s2784/ABJ_3287.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1856" data-original-width="2784" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEios4LNNwdRXSvPUudOQa-GGbgaFn36Ja6kdFO35nIGK5npPGx9Mv0z31NU4taTA78PlGAcv4nRQdpO89CL0W32eAqlrhqJzTAhmLKggERCdTPjJSz-95nVut9SIeI1JP6kgGA4Cep8emPqxUY4sQtDnvezLScAQNOtVUqZKst7Zr35B5cSGCJTgC0f/w400-h266/ABJ_3287.JPG" width="400" /></a></div><br /><div style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><br /></div></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-73117674947937397072022-03-26T16:35:00.003-06:002022-03-26T16:44:36.139-06:00Buffalo Run 100 Mile, 24-25 March 2022<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOp4pRfCTof0aYHIJ6pVjk1vy_vsAX3M8Uzmu-PLrJ_MNWcuyBCH9NMWoN4EUthI4cBj-U91qf60SES3jgE5AXZrLR7cN6iHfQRkoyPsMc619O9PL4hPxqN62fL94H0Y2Nsx9seOdrXici0z3zffU8xqaUPp43JTw7HSv9wxb9U-bsv_g1FvjG87Jx/s1703/AntiqueAntelopeIsland50_100MI-1080x1703.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1703" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOp4pRfCTof0aYHIJ6pVjk1vy_vsAX3M8Uzmu-PLrJ_MNWcuyBCH9NMWoN4EUthI4cBj-U91qf60SES3jgE5AXZrLR7cN6iHfQRkoyPsMc619O9PL4hPxqN62fL94H0Y2Nsx9seOdrXici0z3zffU8xqaUPp43JTw7HSv9wxb9U-bsv_g1FvjG87Jx/w406-h640/AntiqueAntelopeIsland50_100MI-1080x1703.jpg" width="406" /></a>I think I felt I needed a bit of retribution for how badly the first 100 went, almost exactly 11 years ago now. Perhaps after that long I had forgotten how hard it was and needed to remind myself! Or I could just blame Jim for putting the idea back in my mind!</p><p>I had to go look up my 100 mile stats from 2011. I looked at my blog posts from around that time, and also realized that I had run 4 marathons and an adventure race in the month leading up to the 100. Jeez no wonder it tired me out!</p><p><a href="https://hikerdawn.blogspot.com/2011/05/housman-hundred-101-mi-28-29-may-2011.html">https://hikerdawn.blogspot.com/2011/05/housman-hundred-101-mi-28-29-may-2011.html</a></p><p>Here's my pre-100 blog in 2011:</p><p><a href="https://hikerdawn.blogspot.com/2011/05/ready-or-not-housman-100-here-i-come.html">https://hikerdawn.blogspot.com/2011/05/ready-or-not-housman-100-here-i-come.html</a></p><p>And the post-100 blog in 2011:</p><p><a href="https://hikerdawn.blogspot.com/2011/06/100-miler-aftermath.html">https://hikerdawn.blogspot.com/2011/06/100-miler-aftermath.html</a></p><p>My criteria for choosing another 100 mile distance was short: flatish with good weather. Preferably near home. The <a href="https://www.buffalorunadventures.com/buffalo-run/" target="_blank">Buffalo Run on Antelope Island</a> fit the bill, even if two weeks beforehand, we had run the 25k race out there in snow and freezing conditions. </p><p>My backup race would probably have been the Salt Flats 100, but since the weather was looking glorious, it wasn't necessary. I actually couldn't have asked for better weather for a race. Lows in the 40s, highs in the 60s, light winds, sunshine, dry trails, no snow. The day before would have been a little chilly, the day after would have been too hot and windy. Today was juuuuust right. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSsSizPxpwcqkelZ6BP71xs79Qt7OBOlbaN1vEy6_kRvLr-QPh54XX_Quw654Lq3kJf0iegi6ys6WRPV585pY19HlZbh2fNtOkaq3RcC9MavfesvJohWfZjvlsdwsjm6b9Ot6qM9wNPkHSfhBDi77FTQXcl-UPbW88wXNBXHYfm04lz9TS3CH7o1E/s1057/BFR100Mile.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="547" data-original-width="1057" height="332" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSsSizPxpwcqkelZ6BP71xs79Qt7OBOlbaN1vEy6_kRvLr-QPh54XX_Quw654Lq3kJf0iegi6ys6WRPV585pY19HlZbh2fNtOkaq3RcC9MavfesvJohWfZjvlsdwsjm6b9Ot6qM9wNPkHSfhBDi77FTQXcl-UPbW88wXNBXHYfm04lz9TS3CH7o1E/w640-h332/BFR100Mile.jpg" width="640" /></a></p><p>Jim dropped me off shortly before the start with a couple of drop bags and a last lick from the dog. I was sending a bag with some extras to the furthest point on the course, but otherwise kept everything I needed at the start/finish area. The course was broken up into 2 sections, each done twice, so I would see my drop bag 4 times at the start finish and twice down at the Ranch. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVqh2Fu1oesoufZRXgQ-ZggcqeZ484OpCmWEiMm1HYTmFB9HdErfepN02rhszcsJpL0AhxjweYPukQw7q4BbF-_Q1aDPX_BpDKKaTPnDZSPGpUA8v1FNgpcjcIodFoL_Am2zCokx2U9RpScpmjhsXuaD_mfUZjyP4-8YvbiTNhKytiyYntXxrnzlt/s640/IMG_9532.JPEG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVqh2Fu1oesoufZRXgQ-ZggcqeZ484OpCmWEiMm1HYTmFB9HdErfepN02rhszcsJpL0AhxjweYPukQw7q4BbF-_Q1aDPX_BpDKKaTPnDZSPGpUA8v1FNgpcjcIodFoL_Am2zCokx2U9RpScpmjhsXuaD_mfUZjyP4-8YvbiTNhKytiyYntXxrnzlt/s320/IMG_9532.JPEG" width="240" /></a>The first section was a hilly 20 miles, and we had done this exact section just two weeks beforehand. I knew how long it would take me and I could plan my pace accordingly. The second section was 30 miles, a big out and back along the Great Salt Lake that was more or less flat. Then just as darkness was falling, if everything went to plan, I would do the hilly loop again in the dark. If I could keep it together, I was hoping for a sub-24 hour finish. That's kind of the holy grail for the 100 distance and usually the cutoff for whether you receive the coveted belt buckle or not. </p><p>The perfect weather at the 10 am start let me run in just shorts and a T-shirt. I may have been the only one not carrying a pack, with a single water bottle in my hand. The start was uphill, gently, for almost 3 miles. I debate with myself every time I do these races, to run or to walk? But I couldn't afford to give up 1/2 hour walking at the start. I needed to bank some time for later when I would be hurting. I ran. I felt good. So I kept running. It wasn't the fastest I've run the loop but not the slowest either. My goal was less than 4 hours and I popped back into transition at 3:40. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYwP9UfbGTUdvGEev54fd5WWlPmrZQGODdZgJpMXaV7nN3nzwZFGJzKhJ5Fjhf1lG2DvHjCPlw81aNgxHmbeBCaArmEDbFqS-woEnZFZWt3kaiEuQgoDJs1FTBUbCH1slAs-E7BRu3cN0mnGh6x6-r6L2GFSa40Qmd4Zw9lG6WXo4__7ve9v0kzUFz/s4032/IMG_2947.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYwP9UfbGTUdvGEev54fd5WWlPmrZQGODdZgJpMXaV7nN3nzwZFGJzKhJ5Fjhf1lG2DvHjCPlw81aNgxHmbeBCaArmEDbFqS-woEnZFZWt3kaiEuQgoDJs1FTBUbCH1slAs-E7BRu3cN0mnGh6x6-r6L2GFSa40Qmd4Zw9lG6WXo4__7ve9v0kzUFz/w400-h300/IMG_2947.HEIC" width="400" /></a>Here I picked up my pack with a fresh drink mix bottle, a little bit of food, some supplements, and my phone. In retrospect I wish I would have grabbed my poles as well, but it all worked out in the end. I wasted a few minutes digging through my box and then walking up the next hill drinking a diet Coke, so I gave back some of my spare pennies of time, and I crossed exactly 20 miles at 3:55. But as promised, the trail along the lake was really flat, so I could run almost all of it. I had actually planned on a run/walk strategy, but the very flatness of the trail made it hard. My body, as it got tired, settled into a 12 minute mile running pace, which is fine except thats only 5 miles an hour. If I wanted to get any time to rest and walk, I needed to run faster. That's where the poles could have helped me out a bit. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg56R29A6jmB1IwwDFeuBkCb5mR1dgOU3lLBGJPFSbP81nSbYyH74G8OKrXEmzie6vGnMsjSlH95HUNejwQ3C3Kw51a8xlFXA9rXiEKt_HqZ3JfjiLf_S7QiuPKLHNiq2jX6X6uewkHNM6qDt0BIzuE7vi6U3Q3gxMXI5IjoylZK4bOCZkvkiBHRRHd/s800/IMG_9516.JPEG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="800" data-original-width="600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg56R29A6jmB1IwwDFeuBkCb5mR1dgOU3lLBGJPFSbP81nSbYyH74G8OKrXEmzie6vGnMsjSlH95HUNejwQ3C3Kw51a8xlFXA9rXiEKt_HqZ3JfjiLf_S7QiuPKLHNiq2jX6X6uewkHNM6qDt0BIzuE7vi6U3Q3gxMXI5IjoylZK4bOCZkvkiBHRRHd/w300-h400/IMG_9516.JPEG" width="300" /></a>My friend Karen arrived on the island with pizza in the late afternoon, and met up with me at the Ranch down on the southern end. It was a fairly warm afternoon, and I was getting thirsty again. There were 20 aid stations on the course, and I was filling up my 1/2 liter water bottles at each one, plus at times slamming a Coke or Sprite. Every 3rd bottle of liquid or so, I would add my drink mix back in my bottle. It's an amazing concoction which keeps my stomach happy and my body fueled. I figure I filled up about 20-25 half liters of liquid during the race, about 2-3 gallons of water. For the record, I had to stop and pee just 4 times during the race! </p><p>But drink mix is not pizza. There's something about eating real food which also makes the body happy. After I left the Ranch, I ran the whole 17 miles back to the start/finish area. Partly because I felt really good, and perhaps because I was slightly behind schedule. Also because I hadn't grabbed a headlamp (distracted by pizza) and it would be dark if I didn't hurry it up. As it was, Jim and Karen found me with a light about 3 steps before I couldn't see my feet anymore, but by then I could see the finish tent. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJVKmtHdKzsZJqAuARN2nElp8Bt5wT0dZM_mrQ7tJ6vFEVkZUbnlymM2b-JDR7xQsVDir4ZGhqDo6ZPFvU3L92poLnPxZoWjybrrpVMqJGQm1aV3zhqbqD-Li_yRnKinZFQEVgso_tdlk0zrGTyIl8jfXPUDG5YSx1eRLIUuYWNdaNsB38WtkV6x3/s640/IMG_9535.JPEG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJVKmtHdKzsZJqAuARN2nElp8Bt5wT0dZM_mrQ7tJ6vFEVkZUbnlymM2b-JDR7xQsVDir4ZGhqDo6ZPFvU3L92poLnPxZoWjybrrpVMqJGQm1aV3zhqbqD-Li_yRnKinZFQEVgso_tdlk0zrGTyIl8jfXPUDG5YSx1eRLIUuYWNdaNsB38WtkV6x3/w400-h300/IMG_9535.JPEG" width="400" /></a>So I was slightly in the slower estimate of my pace as I arrived at the halfway point. It took 10:25, and now it was time to prepare for a slower, cooler night section. I pulled on tights and a sweater and a windbreaker, added hat and gloves, poles, ate more pizza, and changed shoes while Karen shocked my legs with a massage gun. Then we set off together for a 20 mile adventure in the dark. I immediately regretted putting the extra clothing on, and while juggling pizza, poles, and lights, I took most of my layers back off again quickly. I really regretted the tights but they were such a pain to take off that I wore them the rest of the race. But my biggest mistake was eating almost a whole peppermint patty on that uphill. It tasted good, but it didn't set well in my stomach, and I was careful to not eat anything else for a while. A fizzy can of Coke at the next aid station helped. </p><p>Since there were only 53 people doing the 100 mile distance, you can imagine that everyone was pretty spread out by then. Although I had led the women's race for about 4 glorious minutes (!) I had settled into 7th for most of the first half. Then I passed a girl puking along the trail in the late afternoon. I felt bad but she said she was doing fine and didn't need anything. So Karen and I didn't see many people near us, but the leading men were coming back from the 20 mile loop already, and we also saw the leading woman a short time later. I'm sure she beat me by 5 hours or more! We also met people just coming up the loop as we were finishing it 4 hours later...a testament to how spread out everyone gets along the trail. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiehw0orf01n4b8IMf-Le96AHy1L9i5Lq4uKzzuoCsvxhTXtPwV0XxO6190KTjCN6Qd85lUdmk9LKtXVOpEQuQVk-j9RBSYLOR_Dc7fXWqv0EKhuHu6UhEd28pRYdtRKt8Kg3Zr7FskGEap3Xq5rPazW5MJ-NLYWXVDQT7tVq3Ey3x8W47PIoiu8fQu/s4032/IMG_2948.HEIC" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiehw0orf01n4b8IMf-Le96AHy1L9i5Lq4uKzzuoCsvxhTXtPwV0XxO6190KTjCN6Qd85lUdmk9LKtXVOpEQuQVk-j9RBSYLOR_Dc7fXWqv0EKhuHu6UhEd28pRYdtRKt8Kg3Zr7FskGEap3Xq5rPazW5MJ-NLYWXVDQT7tVq3Ey3x8W47PIoiu8fQu/w400-h300/IMG_2948.HEIC" width="400" /></a>I was happy not to see the hilly loop again in daylight, instead we could just hope that we were already at the top of the interminable switchbacks. I was feeling pretty good, still, which boded well, but it was hard to run at night. Our headlamps were fine for hiking, but I had a powerful handheld light for running...but I needed to use my poles to get a little extra ooommph. As is the way of things at night, we didn't want to stop and mess with fresh batteries for the headlamp so we didn't run as much as we could have done. So we finished about 2 am, which was right on schedule but not as good as I had hoped. Karen went to grab a few winks of sleep, and I grabbed a fresh flashlight and set off again for the flat section. For variety, I even put some headphones on and listened to a podcast for a while. But all I could manage was this shuffling run, sort of a race walk where my feet weren't leaving the ground at the same time. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRZuztzgWU7XAwpHCTkhQ0oOs5Hi9QVqurz_Qyg0S_AnKn8S3r8IF1DWgvgi7pAKDtu6ovsjOD65eSc0oCRjJqWlq_4w6SAByhGztbkH2jX_bkwDXobOLrrjBHDcuCnzqm_lxLE9G9AGPL1FPdFccmWUEXkRcqdMfTvpH4qlvES4X-97wSyaLMqcex/s2016/IMG_6322.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRZuztzgWU7XAwpHCTkhQ0oOs5Hi9QVqurz_Qyg0S_AnKn8S3r8IF1DWgvgi7pAKDtu6ovsjOD65eSc0oCRjJqWlq_4w6SAByhGztbkH2jX_bkwDXobOLrrjBHDcuCnzqm_lxLE9G9AGPL1FPdFccmWUEXkRcqdMfTvpH4qlvES4X-97wSyaLMqcex/s320/IMG_6322.jpg" width="240" /></a>I really only needed 4 mph to finish on time. That seems really easy but it's faster than I could walk and not much different that my shuffling run. Plus it was finally getting a little chilly. I was keeping up with the pace but barely. All I could hope was that daylight would give me a little energy and relief. And I'm very happy to report that it did. There's something about being able to see the trail properly, all the little rocks and bumps that come out of nowhere at night to stub toes and inspire memories of faceplants. </p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3OZFZo47s4ZmSIua2m7f0RIXgwbkHjiTlPG5OaYd2tCSU00MX0K8_NxLKpxZSOiNrgE4eMegSXjfRp8RozHkDwt-iB1AK2YXhkeJ4BqkYU6kTMf-tsiVDDnQDjdWGOPGayXmZ72k2MUYhTF0Aup_cfRL1Rm16kM1XAlXtpJrqgSGwly9E-mngV79L/s480/IMG_9536.JPEG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3OZFZo47s4ZmSIua2m7f0RIXgwbkHjiTlPG5OaYd2tCSU00MX0K8_NxLKpxZSOiNrgE4eMegSXjfRp8RozHkDwt-iB1AK2YXhkeJ4BqkYU6kTMf-tsiVDDnQDjdWGOPGayXmZ72k2MUYhTF0Aup_cfRL1Rm16kM1XAlXtpJrqgSGwly9E-mngV79L/s320/IMG_9536.JPEG" width="240" /></a>At 6 am I was leaving the Ranch with 17 miles left and less than 4 hours to do it. But I could run again, at least a little better than I had been. At 7:30, Karen and Jim showed up for a morale call, and Jim ran the rest of the way with me. I left everything from my pack that I could live without, hat and gloves and lights and phone and food, and immediately felt better. It was a glorious morning and together we recalculated our pace as we went along. I tried for a 10 minute cushion, but walking at all really ate into it. So I ran as much as I could, in short sections. I knew the finish would be fast, and we enjoyed the trail around the headlands. Even the colorful piles of puke along the trail didn't deter me, but I could tell someone else was having a purple and red sort of bad day. </p><p>With 15 minutes left on my clock we could see the finish tent. I managed a 6 mph pace for a short way and came in feeling strong at 23:53! Bonus: Now I never need to do 100 miles in a day again! To put that in perspective, I usually average 800-900 miles of running a year. So this was 12% of them in just 1 day. </p><p>For a lark, I threw a glucose monitor on my arm before and during the race. I'll make a more in depth post on my experiment with this soon, but here's some interesting data. I did a short fast a week before the race, hence the low readings on the left, then ate low-carb for a while, the steady middle graph, then recorded my 100 mile run. Lots of carbs and a high effort level gave me the highest readings I've ever had. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqINI79CJMl0Jh1d_kCh8ZISjmAm_QmHs8d1TMXq84r0IB2eGrGVFxPB3eAtoAadmL8Ocq38zbpMYPCHyApOkbTfuV_l07kYHc0rFeCPLM-N03D3WewdyPQeDhUZPKa3ZP7qOOZK7Pby4twfera5S12DLbrejfV0Ys9bsyxWqDdJk4bSXqhDMdSRM/s4002/Glucose%20Monitor.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2114" data-original-width="4002" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqINI79CJMl0Jh1d_kCh8ZISjmAm_QmHs8d1TMXq84r0IB2eGrGVFxPB3eAtoAadmL8Ocq38zbpMYPCHyApOkbTfuV_l07kYHc0rFeCPLM-N03D3WewdyPQeDhUZPKa3ZP7qOOZK7Pby4twfera5S12DLbrejfV0Ys9bsyxWqDdJk4bSXqhDMdSRM/w640-h338/Glucose Monitor.png" width="640" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-31121474240060342662022-03-17T18:23:00.003-06:002022-03-17T18:23:42.000-06:00Buffalo Run 25k, Antelope Island March 11, 2022<p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiOGsPOvtLPLdF9IM6yQzr2uH-M9RSYr6X6FMGFlNryiaXH3Ihy1Eq1Fx_ZYqNySdJ3hlYN0H4SiapF7C4a3e5zZgdVli2FmI4H7RrZCZUU2Mugp6mB2Iq7LkhhvZNXwYTrfXmBLZgEfHFFfuYaKvDN0iR7KM6FKy5OlyoyK7pZRxwbIYrpwNZOcV4B=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEiOGsPOvtLPLdF9IM6yQzr2uH-M9RSYr6X6FMGFlNryiaXH3Ihy1Eq1Fx_ZYqNySdJ3hlYN0H4SiapF7C4a3e5zZgdVli2FmI4H7RrZCZUU2Mugp6mB2Iq7LkhhvZNXwYTrfXmBLZgEfHFFfuYaKvDN0iR7KM6FKy5OlyoyK7pZRxwbIYrpwNZOcV4B=w640-h480" width="640" /></a> </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi1PIWUk1FnrZZApfW4mueRSEjdIBPiclvH_kLpFrret6xsIqx_Ikdp9t57Sx_M1xalZNL7D8-gdJeXB9JapA1yxHlc6K21j4Kjed9bj-5YbK5dHclxxxV5KT8A-i43bZ91XxB1oMosUt4c2FI2WHpWEaJMTcri8dar0vkJbplx5b0ZkLj4xlZWHJFb=s480" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEi1PIWUk1FnrZZApfW4mueRSEjdIBPiclvH_kLpFrret6xsIqx_Ikdp9t57Sx_M1xalZNL7D8-gdJeXB9JapA1yxHlc6K21j4Kjed9bj-5YbK5dHclxxxV5KT8A-i43bZ91XxB1oMosUt4c2FI2WHpWEaJMTcri8dar0vkJbplx5b0ZkLj4xlZWHJFb=s320" width="240" /></a>The forecast the week before this race was looking pretty horrible. There was snow on the ground by our house, more on the way, and temperatures might be in the single digits on race morning. The fact that it would be calm for race day was like frosting on a mud sandwich. Karen started muttering about how much she had paid for the entry fee, Jim was thinking of not doing it entirely and going to St. George for the weekend, and I was just really tired from a couple of weeks of having visitors and lots of travel and a couple of Spartan races. </p><p>And yet, somehow most of the snow melted, the sun was shining, and it was 25 degrees for our 9 am start. Not so bad, after all. We had all decided to come and race, although our backup plan was to carry crampons and trekking poles in case the trails were slick and icy. </p><p>Karen soon disappeared ahead of me as I started much slower than usual. I never saw her again, but she had a great run, winning her age group and finishing in 2:58 for the 16.6 miles. Jim and I were more or less going the same pace for a while, and even ran together a bit, which might be a first in a race! He would pull ahead of me about halfway through, and I didn't have the energy to catch him again. He finished in 3:19, which was 12 minutes faster than last year, and 29 minutes faster than 2 years ago. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjKHSWW8BQJMXoL4_8KdYMT0xJbsCrS4zqAohzoAGo1pBok9b9ofk3JSef8injrp3FOON66nOs8wzHKUfTD6rB2OftQ5Fx9JVbSKfcbL7kmQNnCGXMsZ41K4u1uK3GOVdgGFBWQd0ZjnHQ-K1lmtmJ1rhkrIPA8BQfrZ-cx3DWoJvcPSH5wJ9rYuBup=s640" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjKHSWW8BQJMXoL4_8KdYMT0xJbsCrS4zqAohzoAGo1pBok9b9ofk3JSef8injrp3FOON66nOs8wzHKUfTD6rB2OftQ5Fx9JVbSKfcbL7kmQNnCGXMsZ41K4u1uK3GOVdgGFBWQd0ZjnHQ-K1lmtmJ1rhkrIPA8BQfrZ-cx3DWoJvcPSH5wJ9rYuBup=w300-h400" width="300" /></a>I had decided before the race that I needed to take it easy. I had done two speed workouts that week on the treadmill, and was just tired, mentally and physically. So I dropped a minute or two per mile slower than usual, and checked out the scenery. There was a few inches of snow on some of the trails, but it was fresh and crunchy and not slick in the least. My crampons and poles stayed in my pack. In fact I finished the race with same clothes I had started with; tights, long-sleeved shirt, and a windbreaker. I took my gloves off after a while, but the temperature didn't get much above freezing and I wasn't running hard enough to get too hot. </p><p>I finished in 3:21, which was a good prep for the big race coming up. In just two weeks I would be back here again for the 100 mile race, some of it on the same course. In the meantime I'll be resting up, stretching, and hopefully eating very healthy!</p><p>Website for the Hundred: <a href="https://www.buffalorunadventures.com/buffalo-run/">https://www.buffalorunadventures.com/buffalo-run/</a></p><p>Here's the results: <a href="https://ultrasignup.com/results_event.aspx?did=86556">https://ultrasignup.com/results_event.aspx?did=86556</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEibz9wyQG2kD97iBxzv-eJR9_abRj6vMki09q6Iu5JMycuo31h2oa0T97lPdLEZYmskm6aqhxYJv20xlb3DydfwyOsajyFvQHgj1hVI9RgzuNRxvUCCjJaM-wT1ho0-xO7NM4EruATgZAdSi57IYT9XHn8NruTJ8XSK4Aj8UkXjgphZwAaulDUoCOfy=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEibz9wyQG2kD97iBxzv-eJR9_abRj6vMki09q6Iu5JMycuo31h2oa0T97lPdLEZYmskm6aqhxYJv20xlb3DydfwyOsajyFvQHgj1hVI9RgzuNRxvUCCjJaM-wT1ho0-xO7NM4EruATgZAdSi57IYT9XHn8NruTJ8XSK4Aj8UkXjgphZwAaulDUoCOfy=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh___gjLuizcDGa_lTvXYSzXKxpMILlJBKTbeoXDFhx2fT4wMuCWJNZhXoWfqEYVjT5P2BwTZ70RGNWPOFjK8RdG8rL8tiajHlgXST9hv1kKvUGcScrUieCYSLL3cmPnT2Ukmmq8IU83YKR21yp5c-iVlgB6rWMaVOE-cRnzhP-PfmrJ12JREBHCClj=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEh___gjLuizcDGa_lTvXYSzXKxpMILlJBKTbeoXDFhx2fT4wMuCWJNZhXoWfqEYVjT5P2BwTZ70RGNWPOFjK8RdG8rL8tiajHlgXST9hv1kKvUGcScrUieCYSLL3cmPnT2Ukmmq8IU83YKR21yp5c-iVlgB6rWMaVOE-cRnzhP-PfmrJ12JREBHCClj=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjEQ9OM_9vEQW_y2v_SZ64FsFBv383blU-82d7QkQhHbMzEGkkEXNEIg2ytN8zC1_lV_gaRpwzym7dFmOo1FvGmGQ1slBKWx0qvLfcpCzEy1tPv1BSc5Kl37VqQJU4C62whjDno49RDDQ9_Gt2i0xm1PLxoIm2gOxvv4RqRsuDV6dSZ-sJCGmR6j4Vp=s480" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="360" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjEQ9OM_9vEQW_y2v_SZ64FsFBv383blU-82d7QkQhHbMzEGkkEXNEIg2ytN8zC1_lV_gaRpwzym7dFmOo1FvGmGQ1slBKWx0qvLfcpCzEy1tPv1BSc5Kl37VqQJU4C62whjDno49RDDQ9_Gt2i0xm1PLxoIm2gOxvv4RqRsuDV6dSZ-sJCGmR6j4Vp=w300-h400" width="300" /></a><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjBIcA24OnrK-0F6iczypsmeSulnU2YpB91WM-wtR8ba9m13APSB3eHOPG_G2cMPm-a1F_XYrlwMNmuekg5_LYbhuOD3CWvGJnKChQKNdx5_An0TLTU1gobH9V_BnRZ-KH8fGU1PEarBeopIe_hSbnqEUs6SjlYeeSmxlIzo_ehOEQHNDW4zGXGSBiN=s800" imageanchor="1" style="clear: right; display: inline !important; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="800" data-original-width="450" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjBIcA24OnrK-0F6iczypsmeSulnU2YpB91WM-wtR8ba9m13APSB3eHOPG_G2cMPm-a1F_XYrlwMNmuekg5_LYbhuOD3CWvGJnKChQKNdx5_An0TLTU1gobH9V_BnRZ-KH8fGU1PEarBeopIe_hSbnqEUs6SjlYeeSmxlIzo_ehOEQHNDW4zGXGSBiN=w225-h400" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEg0kwP0oaLFlYJhOv0eYym3WPcRWJ8hz2Vg5IexlBlL37uS4TUoX1i9iQRrWKJ7EmtbQjYCt-3VTPTOPwcO9tzI7-mC1R9NX7Jkg_Ze8NRvD4gHWOWyRt22zbEQWZ_jQWpraFhZIXc1Xjx7fWZgXVS8m_X2s0LASl2os8hQ3m7q-tT8H_v0PzrCV3hj=s480" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEg0kwP0oaLFlYJhOv0eYym3WPcRWJ8hz2Vg5IexlBlL37uS4TUoX1i9iQRrWKJ7EmtbQjYCt-3VTPTOPwcO9tzI7-mC1R9NX7Jkg_Ze8NRvD4gHWOWyRt22zbEQWZ_jQWpraFhZIXc1Xjx7fWZgXVS8m_X2s0LASl2os8hQ3m7q-tT8H_v0PzrCV3hj=s320" width="240" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-9707315148163440072022-03-09T20:11:00.000-07:002023-04-06T18:45:29.447-06:00Spartan Arizona Super and Sprint, February 26-27, 2022<p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjm232ztSk7v9lsdlUWZ3cXa6nfPZHfP1mKbYSQMgydRstUfpFJJ27dFb5UVx_HsmzHu4zd4cAC0bue7amEF9ZW4v1LgPYhwXTNm2zet_vC5ingsFedvgurzVgjYhRVsr1T-PJ_Q07xujW1vJ-F2_FcfRCJ_Yz6eWDoV_2u6IRU3MBpUKjQUZdu5MtB=s3724" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2479" data-original-width="3724" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEjm232ztSk7v9lsdlUWZ3cXa6nfPZHfP1mKbYSQMgydRstUfpFJJ27dFb5UVx_HsmzHu4zd4cAC0bue7amEF9ZW4v1LgPYhwXTNm2zet_vC5ingsFedvgurzVgjYhRVsr1T-PJ_Q07xujW1vJ-F2_FcfRCJ_Yz6eWDoV_2u6IRU3MBpUKjQUZdu5MtB=w400-h266" width="400" /></a>Oddly, I know a lot about the quality of mud in many locations around the country. Thanks to Spartan, of course. The fact that it took two days to wash the mud out of my hair after racing in Colorado Springs has caused me to not want to go back there and race again. And I don't even have much hair to worry about! Well, the tiny little cactus spines in my palms from the barbwire crawl might also have something to do with my reticence as well.... </p><p>The mud in Mesa, AZ dried a stiff layer onto my gaiters and shoes until they could stand up without any propping. Thankfully there was no dunk wall (although it was listed on the race map) or I would have been able to use my shorts and shirt as a display without needing a mannikin. Actually, there was only about 20 feet of gooey mud on the whole course, and the rest of it was dry and flat as a day old pancake. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjFwTNUYfVCfJzFDDKhjpr-5K0TwBEa-aTOoREg1X-qBYGKxH54OkG4C0FzXKIcrxw9s6AdYEiE11eAVospKFISgdS3FqIssH3eyh2MxHnZ1dbT5aqMl0chOskg11MbtyO7wPVtW_fcz934RBFpOOdoMtD9RuIDNMV9LPHcSXJ6lLtUChuZJosCtqdh=s2448" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2448" data-original-width="1632" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjFwTNUYfVCfJzFDDKhjpr-5K0TwBEa-aTOoREg1X-qBYGKxH54OkG4C0FzXKIcrxw9s6AdYEiE11eAVospKFISgdS3FqIssH3eyh2MxHnZ1dbT5aqMl0chOskg11MbtyO7wPVtW_fcz934RBFpOOdoMtD9RuIDNMV9LPHcSXJ6lLtUChuZJosCtqdh=w266-h400" width="266" /></a>It made for fast running, and I had my fastest average pace ever for a Spartan, just about 10 1/2 minute miles. 12-16 min per mile is more typical for me if there are actual hills. The course was in a newly built sports center just East of Phoenix-Mesa airport. Aside from a few spiny trees, the only bumps in the whole race were man-made obstacles of wood and metal. </p><p>The biggest bummer of the weekend was that I ran smack into the first obstacle on the course, a 5 foot wall, and really banged a nerve in my wrist. It still hurts now a couple weeks later but I went on to finish 4 Spartan races over the weekend so obviously not life-threatening!</p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjOI9Ak15Xo_FObiJYeH0SrCpOlR7wujxwyEkdclDymcUQnJm3w0iI-b-S_Qgpf21dmdvboAF519UgyvzZdkvwqx-Y5rcuHOjPYQG5eTRk509hbV6kFcAhr9HKvijWn3irLN8Zxbr0EW_ZmVXSI3M_qAiCZEklDbNDEUPJ7sh--09VWNKizL8FOWxxv=s3008" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2008" data-original-width="3008" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEjOI9Ak15Xo_FObiJYeH0SrCpOlR7wujxwyEkdclDymcUQnJm3w0iI-b-S_Qgpf21dmdvboAF519UgyvzZdkvwqx-Y5rcuHOjPYQG5eTRk509hbV6kFcAhr9HKvijWn3irLN8Zxbr0EW_ZmVXSI3M_qAiCZEklDbNDEUPJ7sh--09VWNKizL8FOWxxv=w400-h268" width="400" /></a>A newly clarified rule for this season was that you had to attempt each obstacle. So I actually tried the Olympus wall, and to my surprise, I finished it! Who knew. Then I threw away that advantage by missing the spear throw and slipping off the bar in the multi-rig. In my defense, my hand didn't slip but the whole bar rotated 360 as it wasn't held by chains but rather tie-down straps. I was more careful the next time I went through it and was fine. </p><p>Even with the penalty loops, I still managed first place in my age group, due in some part to the fact that the National Series race was also today in Jacksonville, Florida. I love that course and was partly sad I wasn't there instead. I do miss slogging through the Florida mud! </p><p>So 6.3 miles on the Super distance in 1:06:09, which didn't seem so bad, so I did it again right away. Spartan is allowing multiple laps again this year for season pass holders, and I had to stick around for the awards ceremony anyway so it was an easy choice. My second lap was at an easier pace but with one less penalty loop so I finished in 1:11:40. And that's with a bit more waiting with a mass of Open racers at the obstacles. I missed Olympus this time but got everything else. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhmTzQntGUof_RbKc7O5LIlvFl09nuHogtlh80Dot8LDvWOTNXbjMxkZv1Kukn-rXC5agBZQrd18yrjrDv9McbKCjJrLiGTtYaxXXvNEmiYA9YA__rmg2DsK54L3czu3NtaGqmkWNIyJvaSloYv7FQEbaHFvoz9pt-y5AXcZSV199o8-KvmdUEwxNwO=s5111" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="3407" data-original-width="5111" height="426" src="https://blogger.googleusercontent.com/img/a/AVvXsEhmTzQntGUof_RbKc7O5LIlvFl09nuHogtlh80Dot8LDvWOTNXbjMxkZv1Kukn-rXC5agBZQrd18yrjrDv9McbKCjJrLiGTtYaxXXvNEmiYA9YA__rmg2DsK54L3czu3NtaGqmkWNIyJvaSloYv7FQEbaHFvoz9pt-y5AXcZSV199o8-KvmdUEwxNwO=w640-h426" width="640" /></a></p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgYqsgt2pvj5V7zr8HrKfF70Qth6S5eZGIMLao1uZnXW6yghd0DDblX71OJtPc5nKNtVb4O7d2JkYaz20vP5Wx1DmpQpWAZ5H5ePKoMizaqqnAkvKLOqnUDBpaxbHqB1kJRoyuq-jYZg9Ts8Ea10qmME4W5pk8KT9k5Ne3yluqqgPqQuc7wphzxjTEE=s4480" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2982" data-original-width="4480" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEgYqsgt2pvj5V7zr8HrKfF70Qth6S5eZGIMLao1uZnXW6yghd0DDblX71OJtPc5nKNtVb4O7d2JkYaz20vP5Wx1DmpQpWAZ5H5ePKoMizaqqnAkvKLOqnUDBpaxbHqB1kJRoyuq-jYZg9Ts8Ea10qmME4W5pk8KT9k5Ne3yluqqgPqQuc7wphzxjTEE=w400-h266" width="400" /></a></p><p>Sunday morning had me back again, a little tired and sore, for another perfect day of racing. Warm but not hot, dry and sunny and not a speck of mud on the dusty Sprint course. It was only three miles, but I tried to ration my speed a little bit, and was neck and neck with the woman who finished just behind me the day before. She gained a few seconds on me near the finish, but missed the spear, and so I finished 1st again in 34 minutes. That didn't seem like it was enough exercise for the day, so I ran it for a second time. </p><p></p><p>Of course, running with the Open racers in the second round, I had to fight my way through crowded, slower teams of people helping each other through the course. One particular team all seemed to be afraid of heights, and I got stuck behind them on the vertical cargo net. It's about 10 feet high, and there were people stuck all over it (not moving) in various states of seeming paralysis, like water bugs on a screen door. Bless their souls, the team members below them on all sides were cheering about as loud as I have ever heard at a Spartan race. </p><p>My next big events is an attempt on a 100 mile race in late March on Antelope Island near my house. I'm currently hoping that our recent snowfall melts off, as running on icy trails wouldn't be in the cards. We will see. <a href="https://www.buffalorunadventures.com/buffalo-run/">https://www.buffalorunadventures.com/buffalo-run/</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgIKhCMAzLU16zv4OtLxoHOP9N9IKxx4zTl3bb0Zl-EX9c6TI7nZ39oz2I47CLqfNtqVazgCHIlIT3devY8o9NTYuuVQ2JvYGsrFlB63EPwVRDNMuZi9x2jYJDxtJNqB9m014GsnclInhlTOXogh-a1hHDZRq0C2Jkyq7ZxHJAlMxwnZ5sOYYAkhv5L=s4647" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3098" data-original-width="4647" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEgIKhCMAzLU16zv4OtLxoHOP9N9IKxx4zTl3bb0Zl-EX9c6TI7nZ39oz2I47CLqfNtqVazgCHIlIT3devY8o9NTYuuVQ2JvYGsrFlB63EPwVRDNMuZi9x2jYJDxtJNqB9m014GsnclInhlTOXogh-a1hHDZRq0C2Jkyq7ZxHJAlMxwnZ5sOYYAkhv5L=w400-h266" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEht0LfLL-MHmmCJCJPsVNmZRh2o5o8L5QRJKkMLXIYNWZ-XeZN9EjRkvx6XPabVdd2yqk6s_0oNWEUze98G1ejhYMMXCBcVEQMEqeDuiTxm2cPeC0ZxFxyuGTEE1EjB8_hrzkdzTPyc5C_0U4YW8fiAaSjEqeq1vK6mQ1nxg2AElSQ3eoo9ZKjZDtWs=s4928" imageanchor="1" style="margin-left: 1em; 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display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2400" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi0fs1xIlwFzUBONEvSODzwHdz3gU3st2bquYELfiXLRde70UsIEkUpTM7R79rdB8UWXAqhvl0_24laGHDIWpOKLg7Ggp_eLVozCahWLMqNIoUWztumwxrn2r9O0fJu15PlI2IRK7pPlog0s8Y26tTacxJusp8FJA7aRDgrc7SNGqic-m44R4vUzTND=w266-h400" width="266" /></a><img border="0" data-original-height="2592" data-original-width="1728" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgNQVCbh2jSr0z7BDHN8fL5vDW0UOv_JQGUZrye0zV_yjazBqH-yFSyERjMebPzAJltbJ2PxP7RhyMRi6YpmPstQmmOJkMJM3z0YBOfnkZBgehTREoADaL5DqipbGF_STQh0wVmM1otYDhdnCPmygNDIVSpiul2_AlCp7hPaBdDoZoZpr9VTx30vEQc=w266-h400" width="266" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjc0xcrVrrCqsuWcD0axWE7fpNL1KEnm5vHYGd7-kencsAkSwQt-71u7DrV0MmMjsedfm0vIHAOvQjZARemIhyq3FuosyE40U5Ck3feAYC5fWWeFinhxJ3bzBT4wLA4U6-rl6aFbbAOlQj6easORvxj2Uj38HdfoHUlp99Gz5gGDf6CwC3nHfZHLcXe=s7523" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="5018" data-original-width="7523" height="426" src="https://blogger.googleusercontent.com/img/a/AVvXsEjc0xcrVrrCqsuWcD0axWE7fpNL1KEnm5vHYGd7-kencsAkSwQt-71u7DrV0MmMjsedfm0vIHAOvQjZARemIhyq3FuosyE40U5Ck3feAYC5fWWeFinhxJ3bzBT4wLA4U6-rl6aFbbAOlQj6easORvxj2Uj38HdfoHUlp99Gz5gGDf6CwC3nHfZHLcXe=w640-h426" width="640" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-80625673154174466352022-02-27T10:00:00.001-07:002022-02-27T10:00:00.203-07:00Red Mountain Traverse, Snow Canyon State Park<p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgrXOU8IpVRjBzgzGgVTAP_e8uD_gcFTCGtcwZucVB9v4x2ebv0fi_ty8B6Y31s5oB5JCho3twmkLlc1QuC71Us_D6bJ4SuHnMrD8Us6qEio7m0s5o8QLIO-burc4whboHfr7II13CpTL8q7rJ79H35k7NKt2iqPgpa0l7EkYh2S7aaybs2SJK0nNts=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEgrXOU8IpVRjBzgzGgVTAP_e8uD_gcFTCGtcwZucVB9v4x2ebv0fi_ty8B6Y31s5oB5JCho3twmkLlc1QuC71Us_D6bJ4SuHnMrD8Us6qEio7m0s5o8QLIO-burc4whboHfr7II13CpTL8q7rJ79H35k7NKt2iqPgpa0l7EkYh2S7aaybs2SJK0nNts=w640-h480" width="640" /></a></p><p>My favorite trails are always the ones with a challenge. The first challenge of doing this trail was figuring out if it was possible. I troll quite a few trail map Apps, and only one of them (onXBackcountry) even showed that this was doable. So we did it. </p><p>Karen and Limhi had stayed with Jim and I a couple of days in St. George after our night backpacking in Kolob Canyon. As promised, the weather was warm and nice, and we did this hike in a T-shirt and shorts. Amazing. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhVAKySJrex8g2dg2dy8yBYKgJkJgdyxbl2-SE9sZwc3zq8g5yxOB5aeDyw17Td_kLMzHIEHo9xTF_BgXDW6IWgFHtCAn0axdPriPGDD7WhpCJ92vZFPxw4WizWp0wqkLRSVMroXon__XuWOVy7OEutrH4woinJOr6XVpTWrhL4fJqxxNmNOHJ1Abpx=s1544" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1158" data-original-width="1544" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEhVAKySJrex8g2dg2dy8yBYKgJkJgdyxbl2-SE9sZwc3zq8g5yxOB5aeDyw17Td_kLMzHIEHo9xTF_BgXDW6IWgFHtCAn0axdPriPGDD7WhpCJ92vZFPxw4WizWp0wqkLRSVMroXon__XuWOVy7OEutrH4woinJOr6XVpTWrhL4fJqxxNmNOHJ1Abpx=w640-h480" width="640" /></a></p><p>Snow Canyon State Park, NW of St. George Utah, is a great place to visit and there are plenty of trails in the main park that are shorter and more scenic than this one. To start, we dropped a car at the Toe Trail at the southern end of the plateau overlooking Snow Canyon to the West. Then we drove through the park and exited the north end, parking at the Snow Canyon Overlook Trail. Plenty of people were doing this shorter option, which was a rocky trail to an overlook at the north end of Snow Canyon. It was spectacular. We continued on, catching a few more glimpses of the valley below us. </p><p>The route was supposed to be 11 miles total, mostly flatish but with a very steep descent to the car down a cliff. About 4 miles in, the trail turned into deep sand, and looked like nothing more or less than a perfectly straight sand dune by the ocean. Except we were on top of a plateau with a few scrubby cedar trees and a lot of rabbit tracks. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiDZ26ZhPA_aeccaiVx7WOoayWVh3i-Sp70MHJqB89AfJi_Hxs5SKFdlhNYWXagXnI3_V89dtRoBYYfJsy0AzxSavj4s0ZIMiGTlgalPiNUhHiFQ0bUQot_6pw4LTFy3cofJI1bb0doZmGjHnjeNr1Iv8nvDysBaRfUJBFrQOL6TMdLl0AYZXIVD0L9=s2016" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiDZ26ZhPA_aeccaiVx7WOoayWVh3i-Sp70MHJqB89AfJi_Hxs5SKFdlhNYWXagXnI3_V89dtRoBYYfJsy0AzxSavj4s0ZIMiGTlgalPiNUhHiFQ0bUQot_6pw4LTFy3cofJI1bb0doZmGjHnjeNr1Iv8nvDysBaRfUJBFrQOL6TMdLl0AYZXIVD0L9=w300-h400" width="300" /></a>When the dune ran out, so did any semblance of trail. Soon we were down to just one set of fresh tracks in the sand, which the guys named after a prominent Mormon pioneer. Weird or not, the tracks kept going mostly South, so we followed them. We were soon off the recommended GPS track as well, but the top of the plateau wasn't terribly cliffy, so it didn't really matter. It became a game to keep following the tracks through sand, rock and scrub. It was a beautiful, desolate place, and I'm happy I had a GPS to show our location rather than relying just on a map and compass. It's so easy to get off course with nothing to go by. </p><p>We meandered through winding dry washes, over slickrock, and through more dunes. Finally the cliff down came into view, along with more tracks and an actual trail leading down. It was really steep, but rocks rather than scree, and I didn't hate it. We finished at the car in 5 hours and almost exactly 11 miles, which Jim called a miracle. He claims my mileage is usually underestimated. I have no idea why he would say that!</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEikyiKpmPwGa-p5tyi7RNPV--yFzNMwbtdMy-Xa3YQ2WzQDnWx3qO4Ozn5o-5sZWr5-3_PkR3YXRFm-WPse0YgSwegEIqh3EUThfL9vTcTqaiR0eyCcevWzWJSoe5v2f1MJb2czsbtz7lTuPfVhyhEnigj8SIPTfW_34zQd4e0TRuRDd3DNbF1N7Rz4=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEikyiKpmPwGa-p5tyi7RNPV--yFzNMwbtdMy-Xa3YQ2WzQDnWx3qO4Ozn5o-5sZWr5-3_PkR3YXRFm-WPse0YgSwegEIqh3EUThfL9vTcTqaiR0eyCcevWzWJSoe5v2f1MJb2czsbtz7lTuPfVhyhEnigj8SIPTfW_34zQd4e0TRuRDd3DNbF1N7Rz4=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEicfds3M2cccKqv8DXQskY3J-AXU8aumu1kGdviNTDkSBY-pFdC0XUnCEZoqRswP1hZWSMclh99APUDN9Bk_Hx024l0pPGByZlAK423fAEEvNU27rb4Zh-BqytUWvPQS7aDIVHiAQv16Fhbo0SSx5HW-H-M1vAH3YLQgmRdKz1vdyySenC6SFtHqKfy=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEicfds3M2cccKqv8DXQskY3J-AXU8aumu1kGdviNTDkSBY-pFdC0XUnCEZoqRswP1hZWSMclh99APUDN9Bk_Hx024l0pPGByZlAK423fAEEvNU27rb4Zh-BqytUWvPQS7aDIVHiAQv16Fhbo0SSx5HW-H-M1vAH3YLQgmRdKz1vdyySenC6SFtHqKfy=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiBKQrhORyyhUM79cxO1sGsO_EPwo-dKuxb6le86HXxkd8XXIzK3sxKv6aIdxG3dwBxmXMMkE9BVB-njwcmBwDOoyL2J3RR6VprbhdzAZQ122Y1cmaVaeqGspjN210YHx-AgTSmoKGmOH5jpCojCumyzknyufvpFrE03T-f4xtVnppGzJRw5cJA1_UR=s2016" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiBKQrhORyyhUM79cxO1sGsO_EPwo-dKuxb6le86HXxkd8XXIzK3sxKv6aIdxG3dwBxmXMMkE9BVB-njwcmBwDOoyL2J3RR6VprbhdzAZQ122Y1cmaVaeqGspjN210YHx-AgTSmoKGmOH5jpCojCumyzknyufvpFrE03T-f4xtVnppGzJRw5cJA1_UR=w400-h300" width="400" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-37910102700720886882022-02-26T18:20:00.002-07:002022-02-26T18:49:24.860-07:00Kolob Canyon Winter Backpacking, Feb 17, 2022<p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhJ8FByj3rrClrSeSQmKSrrCA59r4OeOsvJQNWECm5smiB9FwVMMJeM4WidY33KVC5qg-cEnCI1j5PfD0sEm6g38P0X63v7Dy47g6Khob5OI7XByh6gEs07VBShocQwNsL_OqHs-efL8cNJLKhdUey0kElkeM9dB3nk07MFhL0H28vcyNp4bL70sPNM=s4056" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1890" data-original-width="4056" height="298" src="https://blogger.googleusercontent.com/img/a/AVvXsEhJ8FByj3rrClrSeSQmKSrrCA59r4OeOsvJQNWECm5smiB9FwVMMJeM4WidY33KVC5qg-cEnCI1j5PfD0sEm6g38P0X63v7Dy47g6Khob5OI7XByh6gEs07VBShocQwNsL_OqHs-efL8cNJLKhdUey0kElkeM9dB3nk07MFhL0H28vcyNp4bL70sPNM=w640-h298" width="640" /></a></p><p>My friends Karen and Limhi were between jobs and itching to go do something interesting. Winter backpacking fit that bill, so we got a $5 reservation for a permit to camp on La Verkin Creek Trail down by Kolob Arch in the National Park. It's hard to get a permit for this in the summer, but on a Thursday in the middle of winter, I'm pretty sure that we were the only group camping in the entire valley, which can hold up to about 50 people a night. The only really screwy part is that although the reservation is done online, the Permit needed to be picked up at the main Zion HQ office before the hike, since Kolob is part of Zion. Yeah, 2 hours of extra driving to go pick up a piece of paper that could have been emailed to us. Your federal government at work. Ask us privately if we actually did that. Ha.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhp5irU-j3cQxnc2rCS_7XX_YcSMwi_2hDyuY9xR7Z0RFlZsFwcNiqWwECAMctTUeSNFwsB--4WWG_i9XksZTzsMMe0B4wmE4vjKfHiljIZeDfoIibIAhqAnwHUoH3qp_7QzxTOX-rB57yA5eroOWrBZ9LsYozSFb3C5_1s_jj_ojDkOxiHOqyZFDLK=s1544" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1158" data-original-width="1544" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEhp5irU-j3cQxnc2rCS_7XX_YcSMwi_2hDyuY9xR7Z0RFlZsFwcNiqWwECAMctTUeSNFwsB--4WWG_i9XksZTzsMMe0B4wmE4vjKfHiljIZeDfoIibIAhqAnwHUoH3qp_7QzxTOX-rB57yA5eroOWrBZ9LsYozSFb3C5_1s_jj_ojDkOxiHOqyZFDLK=w640-h480" width="640" /></a></div><p>The weather smiled on us, literally, and it was COLD and a little windy, but otherwise not very wintery at all. The trails were mostly dry and not snowy, with just a little mud that was frozen on our way out the next morning. The trail starts at about 6000 feet of elevation and descends down to about 5000, so it was a nice easy trail, with some red cliffs along the side that did look like they should be part of Zion NP. Otherwise, the trail wasn't terribly exciting, and probably not one that I would fight for to do again. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjhNQASwDPcBWlwF_6wkMEPrWousVyqJhWh9llID9_C7o95tLiUIOgh5YxEUhKfiFGhxavX7yU01MVeY3fRfh1h7HcxEbFxYje69E_qFXzdloZa5JxJ9NJngvJtKKPqyARebts6SEkkrp_ZoV11KICySgz69NRmaCjkE2MMrmiyq4YhzgzF-2P7umuy=s1776" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1331" data-original-width="1776" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjhNQASwDPcBWlwF_6wkMEPrWousVyqJhWh9llID9_C7o95tLiUIOgh5YxEUhKfiFGhxavX7yU01MVeY3fRfh1h7HcxEbFxYje69E_qFXzdloZa5JxJ9NJngvJtKKPqyARebts6SEkkrp_ZoV11KICySgz69NRmaCjkE2MMrmiyq4YhzgzF-2P7umuy=w400-h300" width="400" /></a>About 2/3 of the way to our campsite (#8), we picked up a glacier-colored stream which was really beautiful. And cold. Keeping our feet dry meant not going beyond the side trail to Kolob Arch. But that turned out fine since time was slipping away and the days were still short. </p><p>We dropped our packs at #8 and headed up to the arch. It wasn't much more than a goat track along a nice stream, heading up into towering cliffs. The arch itself may have been the largest arch in the world, but it was thousands of feet above us and rather...underwhelming. That's ok, this trip wasn't about the destination, but the journey. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiZvKUJGUdFl8eTEmpD4-8d0QdPNhtNFtJIMu-PDvW34tfeHAfz0NnrMQdq3npLf0ItabMQTQLqLF3Z0wvNzua0Qyb8uOBF9UQOxnO8RuA09wEhDivYAE60Z4hxNgOv9jVDPjlzKCvNi4xzsx2uRvmttfpjOeuqjKI7C5MstwlByuFDV2bqB_uLo5Xn=s2016" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEiZvKUJGUdFl8eTEmpD4-8d0QdPNhtNFtJIMu-PDvW34tfeHAfz0NnrMQdq3npLf0ItabMQTQLqLF3Z0wvNzua0Qyb8uOBF9UQOxnO8RuA09wEhDivYAE60Z4hxNgOv9jVDPjlzKCvNi4xzsx2uRvmttfpjOeuqjKI7C5MstwlByuFDV2bqB_uLo5Xn=w640-h480" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">See that really big arch...which looks tiny cuz it's really far away</td></tr></tbody></table><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjIGdtQwUM5qDxiSuvFliaaiN9OeWP5-YC0N55EOnkXwCk8CMArYJYQOKaFcDribCt1obB_9NDWU_iWEVriYtpv030ztBaPNgrWuPXQ1a8V8Jc75FYur6zSO4MX0hI2xkLsy1cdXPoKslxhpw9BVOzl8jHl2zgHmibuyXssMs9B4jBDmL-JgyjKSiXF=s2016" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjIGdtQwUM5qDxiSuvFliaaiN9OeWP5-YC0N55EOnkXwCk8CMArYJYQOKaFcDribCt1obB_9NDWU_iWEVriYtpv030ztBaPNgrWuPXQ1a8V8Jc75FYur6zSO4MX0hI2xkLsy1cdXPoKslxhpw9BVOzl8jHl2zgHmibuyXssMs9B4jBDmL-JgyjKSiXF=s320" width="240" /></a>Back at our packs, we left campsite 8 and wandered back to 6. This wouldn't have been possible in the crowded summer, but we really were the only ones down there that night. More rule breaking, oh no! #8 would have been a nice shady cool place in the summer, but #6 was a sunny spot right on the stream and perfect for a winter day. </p><p>What was exciting were the mountain lion tracks we found in multiple locations around our campsite that evening. They seemed pretty big, too. Karen and Limhi were both awake in the early morning and say they heard what sounded like a child screaming. Typical mountain lion sound I guess. I'm happy enough that I slept through that!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiWmoJc8g6Tyo0XCKLtNom2zmXHpSz0ycsbUcxxiDX0Yeh_sLmgkUs7YaEZuqdCeyDAWfCM6mO0k4ZoLGsvgXqSJWvyobzUvbLN7V280SA0yhjQJL4WeQcS1YXQsmjUR5kfKVEow8e5K7VuTQqhLDXJVx-C7ptI8DgVXMCPwwdNfiCNifTXSuMiadIA=s2016" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2016" data-original-width="1512" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEiWmoJc8g6Tyo0XCKLtNom2zmXHpSz0ycsbUcxxiDX0Yeh_sLmgkUs7YaEZuqdCeyDAWfCM6mO0k4ZoLGsvgXqSJWvyobzUvbLN7V280SA0yhjQJL4WeQcS1YXQsmjUR5kfKVEow8e5K7VuTQqhLDXJVx-C7ptI8DgVXMCPwwdNfiCNifTXSuMiadIA=w480-h640" width="480" /></a></div><p></p><p>For a one night trip our packs were rather large, but winter camping is no joke. Karen brewed us up some apple cider drink mix with a splash of Fireball, and we added clothes as the sun and heat went out of the canyon. Jim had insisted I bring his down sleeping pad and mummy bag, and I wasn't sad I did. We all heated water for our Nalgene bottles to throw in our sleeping bags, and put on all our clothing to watch the stars come out. Limhi put on some down pants that were warm if not fashionable (!) and I brought out a puffy jacket that was 3 sizes too large but who cares I was cozy. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjDybWiMfv-F2Ig-UMPF1gPcLVzPyIcfIrCGMdyADHUL3-6cANdcfjYhbFAWr4WbYe7RA0iwh8W7p6QcHDi7dN6A0RvFcwE5l6MYVrc16HXeLwzt9GdO78kR0UV7eL5eCp5rjz11dbzfP_O25JEwGoR6mfDEeu3zU_Vn0WlXqj-4uHO2q73Y25FEizs=s2016" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjDybWiMfv-F2Ig-UMPF1gPcLVzPyIcfIrCGMdyADHUL3-6cANdcfjYhbFAWr4WbYe7RA0iwh8W7p6QcHDi7dN6A0RvFcwE5l6MYVrc16HXeLwzt9GdO78kR0UV7eL5eCp5rjz11dbzfP_O25JEwGoR6mfDEeu3zU_Vn0WlXqj-4uHO2q73Y25FEizs=w400-h300" width="400" /></a>I may have been the only one to get a decent nights sleep, but we were all happy when the sun finally came up in the morning. I was warm enough until I put my frozen hiking shoes on, and then I lost the battle of heat, and walked the first couple of miles with frozen extremities. More cat tracks later, we finally hit a patch of sun, and it's amazing how fast we were removing layers. Add some uphill trail back in, and we finished in a t-shirt. Although we still marveled at the ice crystals coating the tiny stream as we made multiple crossings of what wasn't much more than a trickle of water. </p><p>All in all I would say I do prefer a nice warm day to a cold night.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhPznSx1Fd91mIrI4FHzdexPYebfuoo47OE6yxG38UtrlqIZS8NkTkmImwE2p2NXjtvicp6XPS8zlSrbGcoCJH71kyKEFXDkUnkTTOtd3gGaK5Ifh5mjuXBqvT3Eo0kHlbYuI--4yUdTuiV0MwVc1EoaryhpU0hUGtM-xikHxqW81EiowXPezYpaqem=s1280" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiL27btrGA-xIuI4TUGJTPsqYLPvLn4jPeWPuAZnyouVmRHPlDrqa2Z5PofVMAhvm6EcRPUWH5-8sb-_Hh9x3xUGVunh4xNu4xnFTzRi4V-pnYcsa9vJ5Uha4rAA-cJmcQOkqXh7TQ1tJXOmSwkh1nfuj-UrE7ZZeJ8ckHjDOWREQpU85Sbcu-O7sY4=s2016" style="clear: right; display: inline; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiL27btrGA-xIuI4TUGJTPsqYLPvLn4jPeWPuAZnyouVmRHPlDrqa2Z5PofVMAhvm6EcRPUWH5-8sb-_Hh9x3xUGVunh4xNu4xnFTzRi4V-pnYcsa9vJ5Uha4rAA-cJmcQOkqXh7TQ1tJXOmSwkh1nfuj-UrE7ZZeJ8ckHjDOWREQpU85Sbcu-O7sY4=w300-h400" width="300" /></a><img border="0" data-original-height="1280" data-original-width="1013" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhPznSx1Fd91mIrI4FHzdexPYebfuoo47OE6yxG38UtrlqIZS8NkTkmImwE2p2NXjtvicp6XPS8zlSrbGcoCJH71kyKEFXDkUnkTTOtd3gGaK5Ifh5mjuXBqvT3Eo0kHlbYuI--4yUdTuiV0MwVc1EoaryhpU0hUGtM-xikHxqW81EiowXPezYpaqem=w316-h400" width="316" /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgyksRDrwgk3gHZXbTvdyInpmSnXuKQkbFHgjLs5kitz_IUJcYVp1lx85nkUjxjC-kjOt0qzE02SNZK_FaIA-PtW2IdqTiFRtQNS3yfKyAeG-COaw8dRIaWPDiAXcN7u3h3ojhU8akhNGO7mnyq_AxxkqwNEd0_ICECXCE9Nk-c6wmBCxS5oix9UK0M=s1776" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1331" data-original-width="1776" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEgyksRDrwgk3gHZXbTvdyInpmSnXuKQkbFHgjLs5kitz_IUJcYVp1lx85nkUjxjC-kjOt0qzE02SNZK_FaIA-PtW2IdqTiFRtQNS3yfKyAeG-COaw8dRIaWPDiAXcN7u3h3ojhU8akhNGO7mnyq_AxxkqwNEd0_ICECXCE9Nk-c6wmBCxS5oix9UK0M=w640-h480" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjIxq9B_aQoOvsSffElT2rHQt8fXggSasn6t4FnQd9WFO0W2tDa_BrO7SGiY3H0okNGZODeIOhDpFrOh2qLz7J5keP6LUArQGJ2BHc0ssEJI0e9EAPJ-tPGHhi-AAzeW6pptiEhNDu65Acp3zXAWurLadUtMhX9tTb12T4z5pBR3Zf8u-932ppGlz1T=s2016" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjIxq9B_aQoOvsSffElT2rHQt8fXggSasn6t4FnQd9WFO0W2tDa_BrO7SGiY3H0okNGZODeIOhDpFrOh2qLz7J5keP6LUArQGJ2BHc0ssEJI0e9EAPJ-tPGHhi-AAzeW6pptiEhNDu65Acp3zXAWurLadUtMhX9tTb12T4z5pBR3Zf8u-932ppGlz1T=w300-h400" width="300" /></a><a href="https://blogger.googleusercontent.com/img/a/AVvXsEixCghtfxRzVh8k6PfdWJAbLsXXqPjql-Q4hYye2qmJ0l7RGxTLB_fzsieNtISwRvc2QSDGQG84gCTmSWVvr1Rs72sRvhbQe7zaSDR5k29fZWMUl7x2ATXz-2awna97W_GhPGCfYU3WkvHwh0IJOLMsAj2HkxMcfrsoG7KoMUcltT6d-V9FGm8J8yvn=s2016" style="clear: right; display: inline; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEixCghtfxRzVh8k6PfdWJAbLsXXqPjql-Q4hYye2qmJ0l7RGxTLB_fzsieNtISwRvc2QSDGQG84gCTmSWVvr1Rs72sRvhbQe7zaSDR5k29fZWMUl7x2ATXz-2awna97W_GhPGCfYU3WkvHwh0IJOLMsAj2HkxMcfrsoG7KoMUcltT6d-V9FGm8J8yvn=w300-h400" width="300" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-91921787576215289042022-02-01T08:00:00.001-07:002022-02-01T08:00:00.183-07:00Book Review: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson<p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjfpDeYjtfn8_TDV8tFQyCtmP3rVwJKXjXLzkII2lAC3IJZaoBk0CXfNZOrC89RCTJqcgE7miDqozh7kuvm6DjwPnSD0s29hiz2kw6GaFtH8UnQk_fUUgIZY-irwd31unOFQJNTc5FmAp7wD_2IYdXZylIqbsP9myGg7e4UKNRqc8Qfzy1Yg2LA9A2w=s499" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="499" data-original-width="332" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjfpDeYjtfn8_TDV8tFQyCtmP3rVwJKXjXLzkII2lAC3IJZaoBk0CXfNZOrC89RCTJqcgE7miDqozh7kuvm6DjwPnSD0s29hiz2kw6GaFtH8UnQk_fUUgIZY-irwd31unOFQJNTc5FmAp7wD_2IYdXZylIqbsP9myGg7e4UKNRqc8Qfzy1Yg2LA9A2w=w266-h400" width="266" /></a>I read a lot of books. I don't usually review them. Perhaps partly because many are not worthy of a review, but mostly I am not in the business of reviewing books. Plus this is an ultrarunning blog, so reviewing a random book on world history wouldn't be appropriate. So... it's a small window, and this book is definitely worth a mention. </p><p><br /></p><p><a href="https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/006249998X">https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/006249998X</a></p><p><br /></p><p>I've followed Alex Hutchinson for a couple of years now. He sends out a <a href="https://us10.list-manage.com/subscribe?u=16b257be614b5f18187d3b50a&id=4111e620a3" target="_blank">Sweat Science Digest</a> every couple of months, which is a compilation of the articles he's written for various publications during that time. They are short yet interesting and thought provoking articles about some form of endurance research, and they only show up occasionally, unlike those spammy companies who send you an email EVERY DANG DAY until you almost certainly Unsubscribe because it's so annoying. Alex, thanks for not being that person. </p><p>Endure is a book about new research about the mind's limitations of the body's ability to push your limits. We can do more than we think we can, and yet our mind sets sharp limits on what is possible because it wants us to "not die" doing what we are doing. Imagine that.</p><p>I happened to be reading this book in the days leading up to my 24 hour Spartan Race, and found it quite fascinating as I got ready to push my own endurance limits in strength, speed, cold, and sleep deprivation. </p><p>Some of you may remember a time in Ultrarunning when you got weighed before and during a race. The thinking was that if you lost too much of a percentage of your body weight, you were too dehydrated to continue. In such cases, if you failed to make the weight, as it were, on the scale, you would have to stop and drink and eat until you brought your weight back up to an acceptable amount to continue on. This seems like it's now longer in vogue, perhaps because of the research mentioned in this book. </p><p>It turns out that for every molecule of glucose that is stored in your muscles waiting to be used, three molecules of water are stored with it. This water can only be accessed if the glucose is used, meaning that as you exercise, that water is also available, and is used up in turn. So your weight will naturally go down as these emergency water stores become accessible, yet your hydration level is independent of it. To really understand the science you'll need to read this book, and this was just part of a chapter anyway. </p><p>There's a lot of money and effort going into the science of pushing our boundaries. But oddly enough, the best yet cheapest way to go faster, is just to smile and tell yourself that you are feeling great and having fun! Yup, really! Lol. </p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-86342851931935521812022-01-30T15:34:00.007-07:002022-01-31T11:56:20.285-07:00Arches 50k, 29 January 2022<p></p><div class="separator" style="clear: both; text-align: center;"><br /></div>I'm a little behind my desired fitness level. Knee pain. Covid. Missed races. Blah, blah, poor me. I had signed up for the <a href="https://www.madmooseevents.com/arches-ultra" target="_blank">Arches Ultra 50 Mile</a> in Moab, Utah, and was somehow sensible enough to downgrade to the 50k. <p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiSoKococZ3tcs9Uu68D1qznW2_3TwHPVNutYMe3erxZ5JasRtImaWV0lHEK85oPfkPgSu2sLVp6bSydiJV7GJQWJ80AKHRNvu-UfM1Jz3ezQXnWrAa19gVJDxEQ_X9joVVnA5uyPfEwYhNCX8RlQqgNw6VmfYIrX0V_5_qIK9dCDAoN8KX-8d9Tg4c=s2016" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiSoKococZ3tcs9Uu68D1qznW2_3TwHPVNutYMe3erxZ5JasRtImaWV0lHEK85oPfkPgSu2sLVp6bSydiJV7GJQWJ80AKHRNvu-UfM1Jz3ezQXnWrAa19gVJDxEQ_X9joVVnA5uyPfEwYhNCX8RlQqgNw6VmfYIrX0V_5_qIK9dCDAoN8KX-8d9Tg4c=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ice in the puddles</td></tr></tbody></table><p>I had run this same race and distance a few years ago. It was similar conditions today. Cold. More Cold. Otherwise sunny, dry and absolutely beautiful. The first couple of miles I almost froze to death. I pulled my mittens over my gloves, then pulled all my fingers out of the gloves and made them into a little frozen finger ball and tucked them into my armpits. My buff was over my nose and mouth, even if it might have made someone think that I'm one of those stupid mask people who ride their bikes alone, in the great outdoors, while rebreathing their own CO2 instead of fresh air. 19 degrees cold.</p><p><br /></p><p>When the big blazing ball of fire crested the horizon, it was almost immediately warmer. I doffed buff, then gloves, then my windbreaker, hat, and long sleeved shirt. By the middle of the race I was in just a T-shirt and it was gorgeous. </p><p>A new experiment for this race was half an ounce of Kava juice just before the start. See my previous post about Kava and what you might expect from trying it. </p><p><a href="https://hikerdawn.blogspot.com/2022/01/kava.html">https://hikerdawn.blogspot.com/2022/01/kava.html</a></p><p>I have to say, the first few hours of the race I felt extraordinarily creative. I often write my blog posts in my head as I run. Sometimes I take a few pictures to remind me of a scene, and occasionally I even take notes on my phone. They often read like the example below:</p><p>...</p><p>Mile 7: Finally pass a guy running in a pink bunny costume. How did he stay ahead of me this long?</p><p>Mile 9: Trip on a rock and fall on my face. Pink bunny guy waltzes by my turtle pose without a care in the world.</p><p>Mile 12: I realize that pink bunny man is a figment of my imagination.</p><p>Mile 13-14: Spent wondering if I am slowly losing my mind.</p><p>Mile No Progress at all: Lose my concentration and sit on a rock like Rodin's "The Thinker" while ignoring runners passing by and asking if I am ok. A crowd gathers around me.</p><p>Mile 17: Conclude that pink bunny man really is real. I start screaming "WHY? WHY?"</p><p>Mile 18: Wake up to Jim poking me and asking why I am thrashing in my sleep. </p><p>....</p><p>Yeah, my notes go something like that. And my photos are usually a close-up of my shoelaces as I drop my sweaty phone with swollen fingers that aren't working properly. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiblgrAwpZEd57YWa6YG_vhhsJzBriH4KxjAIx45TL5jOcTQV8vghAruwXVPh1v4hTTilHP1KVnmSnn6VDpgwwSNO8WnEZ7QV3alrazdik4Ezgv8V65a28IKcK3xSQJBjXMz62iJ7zmyVu1hEfElZlBQWrstJUSXWN0F-UK6zU9G-Z8C8aN25Qt9T9C=s2016" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiblgrAwpZEd57YWa6YG_vhhsJzBriH4KxjAIx45TL5jOcTQV8vghAruwXVPh1v4hTTilHP1KVnmSnn6VDpgwwSNO8WnEZ7QV3alrazdik4Ezgv8V65a28IKcK3xSQJBjXMz62iJ7zmyVu1hEfElZlBQWrstJUSXWN0F-UK6zU9G-Z8C8aN25Qt9T9C=w400-h300" width="400" /></a>The first half of this race was some of my fastest trail running in a while. It was undulating and technical, but runnable and I actually ran most of it. In fact I was able to maintain 6 mph for 2 hours which is further than usual. The course visited all of the familiar trails on the East side of the highway as you approach Moab from the Interstate. Lazy, EZ, Bar M, Klonzo, Wahoo, Gravitron, Vertigo, etc. Circle-O was more fun to run than ride I always think. It's a bumpy slickrock flat area where you follow the paint marks on the rocks so you don't get desperately lost. It's tempting to cut the corners but I lost the trail once and when I found it again, I was running the wrong direction. Passing runners is a bad sign. It's not featureless, but when you are just staring at the bumpy rock and sand in front of your feet, it actually kind of is. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEggAHw81HA7spDI8XyxGzmceF9c4gMaH0jgNphNMSPqw9oPhj1M3B4Gj9tCOqw5U-0FVrNymTQqslfFW7DP4jiPl4uhClj9fbWwyEpEj0d0Bnc-aGnJ3Omo3c0vzW6Xsm0X-M5yptJnAvVk89i_a386cTYwtGikBJzlVoeUdzInv5SeWYstNoV7LyKk=s2016" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEggAHw81HA7spDI8XyxGzmceF9c4gMaH0jgNphNMSPqw9oPhj1M3B4Gj9tCOqw5U-0FVrNymTQqslfFW7DP4jiPl4uhClj9fbWwyEpEj0d0Bnc-aGnJ3Omo3c0vzW6Xsm0X-M5yptJnAvVk89i_a386cTYwtGikBJzlVoeUdzInv5SeWYstNoV7LyKk=w400-h300" width="400" /></a>The second half was only slightly more technical and with a few more hills. Plus my legs were more tired. I started wishing for a bike on the downhills. Not the uphills really, cuz that sucks worst than anything. Then I thought, hey, E-Bike! I should dump all this running stuff and ride an E-Bike. My next hobby perhaps. </p><p>Definitely slowed down a little in the last third but not nearly as much as usual. Wished desperately tho that I had been willing to carry a 1 ounce glass container of Kava for the second half as I was really curious what it might have done. Next race it will be worth carrying I think. Chewing a little nicotine gum and some caffeine didn't change much. </p><p>Recalled that the first time I ran this, it had been with a sloshy camelback holding way too much water. I remembered being proud that I could bypass a couple aid stations and keep running. That was closer to the time when I was still used to running in crappy weather countries like England, and to a lesser extent, Germany. I had to carry a lot of stuff with me in case the weather turned end-of-the-world-ish. Here in the desert, not so much. Chance of rain is usually near zero. Worst case you might get a bit of wind. </p><p>Anyway, I really hate the sound and feel of sloshy camelback and avoid it like the plague. Plus, why should I pay for racing if I'm going to provide my own water? Isn't the point of racing to carry nothing and pay $50-100 for the privilege of getting a couple of litters of water and a few snacks along the way? Now I start with a mouthful of water in my bottle (for emergencies) and fill up at the first aid station. </p><p><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi516ATsA2vkLNpkFoDW0SkR5wqZVQ_537kBs9ktzJrkEcss9K92m2bTbBjuXn6bV4Q35VPQByZECt1XwXw4acudC8O-fVWnC3f4VYRAsLZjUhkWQm2b_Bg8l2Yff_6mpAm4RX9dmySfQTjZqena2w96zKQVEMB5D_doGy6lZgjg5iJw7T24zUxrdjE=s2016" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1512" data-original-width="2016" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEi516ATsA2vkLNpkFoDW0SkR5wqZVQ_537kBs9ktzJrkEcss9K92m2bTbBjuXn6bV4Q35VPQByZECt1XwXw4acudC8O-fVWnC3f4VYRAsLZjUhkWQm2b_Bg8l2Yff_6mpAm4RX9dmySfQTjZqena2w96zKQVEMB5D_doGy6lZgjg5iJw7T24zUxrdjE=s320" width="320" /></a>The math in my head said I was winning the race against my old self, and in fact I finished in 5:50, a full 23 minutes faster than my 6:13 time from 2018. Jim had run the 1/2 marathon and also had a great, pain-free race, finishing in 2:18. He had already gone back, showered, checked out of the hotel, and gotten us a sandwich, so we could head right home to Draper.</p><p>As a side note, our cattle dog, Spot, who to my knowledge has never gotten on any furniture except my lap and his perch near the window, decided to take liberties in the hotel. We had neglected to bring his dog bed into the room, and in the morning we found him curled up on the couch. What a prima donna. </p><p>Here's the results: <a href="https://ultrasignup.com/results_event.aspx?did=84344">https://ultrasignup.com/results_event.aspx?did=84344</a></p><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi6Z5E6LAEdwsAfEL10b4uZjch19V7Ih5D6U6F3IjvLOau-B6xY_chszreyaIERQPLNC5IbH7bCJj1EVmz7bTsHxZ7pKbIqEQn7Bv-ePt08UPYOBFcW519aYrPXjrasIw7UPdWo_-hha_9qC4UOn4YzpKzU70ledp1XTMjcZ-J5fgP51apa8jnCkq2W=s2016" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1512" data-original-width="2016" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEi6Z5E6LAEdwsAfEL10b4uZjch19V7Ih5D6U6F3IjvLOau-B6xY_chszreyaIERQPLNC5IbH7bCJj1EVmz7bTsHxZ7pKbIqEQn7Bv-ePt08UPYOBFcW519aYrPXjrasIw7UPdWo_-hha_9qC4UOn4YzpKzU70ledp1XTMjcZ-J5fgP51apa8jnCkq2W=w640-h480" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Following the painted lines</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgfRnRZelsuymHh7DltHkh6duV_iMAsDOnPza3ExihJSVluJGC5fl-C7VOO_vY23jzeW9Wf3D9kXxkY464iF9G6xelDijC4E1_zCIllhrVAas8CxRoC1Q0_FGaXFaT7la14Cl7tF1_TENq1pXyexbB3GbA2mTFq0FGfgN8IoLTykNkzZ-z-SzgMvXy-=s778" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="592" src="https://blogger.googleusercontent.com/img/a/AVvXsEgfRnRZelsuymHh7DltHkh6duV_iMAsDOnPza3ExihJSVluJGC5fl-C7VOO_vY23jzeW9Wf3D9kXxkY464iF9G6xelDijC4E1_zCIllhrVAas8CxRoC1Q0_FGaXFaT7la14Cl7tF1_TENq1pXyexbB3GbA2mTFq0FGfgN8IoLTykNkzZ-z-SzgMvXy-=s16000" /></a></div><p></p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-10030426581804314262022-01-28T19:39:00.007-07:002022-01-30T15:36:55.561-07:00Kava: Make that runner's high last longer<p>Kava. Long story short. I drank half an ounce of kava on a lazy afternoon where I wanted to take a nap but had to get a run in, and suddenly felt like running, and did 8 miles instead of my planned 5 or 6. </p><p>Long loved in the South Pacific for being an alternative to drugs and alcohol, Kava gives a sense of calmness, creativity, and euphoria without being addictive. </p><p>I confess that I had never heard of it until I listened to a podcast by Ben Greenfield with JW Ross. It sounded fascinating. A legal substance with noticeable effects but no morning hangover or addiction. Hmm. </p><p><a href="https://bengreenfieldfitness.com/podcast/jw-ross-podcast/">https://bengreenfieldfitness.com/podcast/jw-ross-podcast/</a></p><p>I'm always looking for things that will make me run faster. Ben Greenfield said if he drank just 1/2 an ounce of this, he wouldn't want to stop lifting weights after his workout had finished. Intriguing. </p><p>I ordered some. </p><p><a href="https://www.rollingstone.com/culture/culture-news/kava-inside-the-all-natural-high-thats-sweeping-america-125828/">https://www.rollingstone.com/culture/culture-news/kava-inside-the-all-natural-high-thats-sweeping-america-125828/</a></p><p>Turns out, theres a kava bar near my house. I've gotta go try it!</p><p>Check it out for yourself. If you do a cursory search of Kava on Google you will read horror stories of how Kava is bad for your liver. It's not true. In typical fashion, Big Pharma decided that they could take the above ground part of the Kava plant, super cheap because it's the waste product of the plant, and make a powdered product called Kava Kava. Kava Kava causes more harm than good, and yes it causes liver problems. Don't buy it. </p><p> True Kava uses just the root of the plant. It is also only available as a liquid, tincture, or tea. But it can't be powdered. Shake well, it settles out really fast. Slight temporary numbness in the mouth after drinking it. Not a bad taste, and not an unpleasant numbness.</p><p>Keep in mind that if you use Kava, try to avoid alcohol, tylenol, etc. Do your homework. (Also, I haven't tried this but read it on the Kava message boards), Kava and cannabis can have a synergistic effect. Meaning that both substances get amplified. If you live in a cannabis-legal state, start small. </p><p><a href="https://botanictonics.com/products/feel-free-wellness-tonic?variant=32564947583012">https://botanictonics.com/products/feel-free-wellness-tonic?variant=32564947583012</a></p><p>If you get sticker shock, use the code BEN40 for a one-time 40% discount courtesy of Greenfield. </p><p>If you order again here's a 20% discount that the company gave me. <span style="background-color: #fdf7eb; color: #1f2021; font-family: belshaw_donut_robotregular; font-size: 17px;">DawnWestrum1-20</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjK8Hs8JRHz0gGq_HlEy-keztiCzr_CokH3w0hlvbpZknYd2wRoiOgc_3FC4PT8K-Wg1zFixmczdcq-p3NZdz-3LAVw46gYaRbf8naF8WXJF-zouWm7yoVOYqcaB9sv3la773b5_sVjUSgLJ_VOcJyyjqFvEDizScfl601bdYOlAzOgjtvNqFpCGn6J=s1296" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1296" data-original-width="1296" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjK8Hs8JRHz0gGq_HlEy-keztiCzr_CokH3w0hlvbpZknYd2wRoiOgc_3FC4PT8K-Wg1zFixmczdcq-p3NZdz-3LAVw46gYaRbf8naF8WXJF-zouWm7yoVOYqcaB9sv3la773b5_sVjUSgLJ_VOcJyyjqFvEDizScfl601bdYOlAzOgjtvNqFpCGn6J=w400-h400" width="400" /></a></div><br /><p>So Jim and I have a race this weekend in Moab, UT. In fact, as I write this, the race is tomorrow morning. Last Sunday afternoon, we both needed to get a longer-ish run in, but honestly we both wanted to take a nap instead. It was too late for me to drink some caffeine to pep me up, so we both tried Kava. 20 minutes laster, we headed out the door for a run in the rocky paths of Snow Canyon State Park near St. George, Utah. It was a decent climb for a mile or so and then nice undulations along a ridgetop. I blew through 2 miles, and then reached what I had planned to be my 3 mile turnaround. I didn't really want to stop so I went 4 and then turned around. Halfway home I met up with Jim, who was also feeling good but had gotten lost in the mess of trails. I turned around on the steep hill and went back up to an overlook with him. Once in our neighborhood again, I took the long way home to finish with 8.2 miles. I love to run, but I don't love tired afternoon runs, and this felt WAY more energetic than usual. I'm sure some of it could be a placebo effect (?) but I don't think even caffeine would have helped as much, and caffeine hits me like getting kicked by a mule. </p><p>So there might be something to Kava. </p><p>I'll try it again tomorrow during the race. It's a 50k in chilly temps so I'll need all the motivation I can get!</p><p>****</p><p>Post-race note: Drinking Kava made my brain feel very creative the first couple of hours of my race. Definitely wish I would have carried the other half of the bottle and drank it halfway, just to see if it would have a noticeable effect when my body is tired. I'll try that on my next long race. </p><p>Here's the race report: <a href="https://hikerdawn.blogspot.com/2022/01/arches-50k-29-january-2022.html">https://hikerdawn.blogspot.com/2022/01/arches-50k-29-january-2022.html</a></p><p><br /></p>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0tag:blogger.com,1999:blog-180457404471403251.post-51404169365770777202021-11-25T11:44:00.003-07:002021-11-25T11:49:06.580-07:00Dead Horse 30k, Moab, UT, November 20, 2021<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPbILELr_qdJysweZs9zSPiV1y2dO5vFcar8kQpjWqR0ARs2TkmRcF98Xr4uFEn6fmb5RdyJeyhusXUXE9fdhGN80Ak-NhHNtOrut5402NrScoC0Jv-FRdGfekL93JsLLON0RPvB7fY_o/s1440/258859043_4511758445528541_8549651619215145252_n.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1099" data-original-width="1440" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPbILELr_qdJysweZs9zSPiV1y2dO5vFcar8kQpjWqR0ARs2TkmRcF98Xr4uFEn6fmb5RdyJeyhusXUXE9fdhGN80Ak-NhHNtOrut5402NrScoC0Jv-FRdGfekL93JsLLON0RPvB7fY_o/w400-h305/258859043_4511758445528541_8549651619215145252_n.jpg" width="400" /></a>I have missed Moab. Events have conspired to keep us from spending much quality time there the last couple of years, and I really miss the trails and the scenery. </p><p>But I have to admit, I was only running this race because Jim wanted something on the schedule to be motivated to train for. We had always looked at this course and passed on it because of the first big hill climbing up to the plateau. But as we stood there before the race looking up at the hill, it suddenly looked....small...compared to others we had conquered recently. NBD. </p><p><br /></p><p>I know I've been going on about the weather recently, but race day in Moab was another amazing weather day. Cool but not cold, cloudy with bits of sun, dry and calm. Hard to ask for better than that. What we didn't account for was the hordes of people at the race. The combined count for the 50 mile, 50k and 30k was about 1500 people...that's probably the biggest trail race I've been to in the States. I'm glad there's a company out there organizing these races and making a successful business out of it! <a href="https://www.madmooseevents.com/" target="_blank">Mad Moose</a> events have quite a few races around the area and we have participated in quite a few of them now. </p><p>I was a little sad that I had only signed up for the 30k but then again, it was nice to finish in the late morning and not be running anymore, lol. The course is beautiful, climbing up from Hwy 191 north of Moab to the Gemini Bridges overlook. The scenery up there is just amazing. The course itself is decently fast as a trail run, if you can keep your balance and momentum on the undulating red slickrock that surrounds Moab. It's fun and yet torture all at once. </p><p>I felt decent but not amazing, some deep aching in my pelvis and later knee which I've been battling this season. More foam rolling and squats in my future, plus some chiropractice adjustments, I'm sure! I had to dig deep to finish ahead of my quite arbitrary yet absolutely important goal of 3 hours. I came in at 2:58 and change and was quite happy. A 13 year old kid was right behind me and we had been battling it out for about half the race. I had about 17 miles on my watch, race website says 17.7. </p><p>Jim, who until this year I could set my clock by to be about 20% slower than my time on any given race, has suddenly been doing everything right in his training. I barely had time to grab a bowl of quesadilla soup, and he was already heading to the finish in 3:12! Now that's amazing. </p><p>Photos are just a few from the Mad Moose FB page as I didn't carry a camera. Too heavy! </p><p>Here are the <a href="https://ultrasignup.com/results_event.aspx?did=81074" target="_blank">results</a>. I was #100 out of 431 finishers. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsOYdPl5vk1NoEdvkQHOOuM5R0XDUdaxkKWIpNFeGZi9ZnP4xeWq3Ie3Qw1XUy1yDnj7voAEfbiMksJmtugXL9qJ96NYKwZgyPGXfVXnF_CeJSb7pemMA_yAfMILNh3l1r5EfwXF4RNU8/s1440/258154136_4508648545839531_1553960879021917796_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsOYdPl5vk1NoEdvkQHOOuM5R0XDUdaxkKWIpNFeGZi9ZnP4xeWq3Ie3Qw1XUy1yDnj7voAEfbiMksJmtugXL9qJ96NYKwZgyPGXfVXnF_CeJSb7pemMA_yAfMILNh3l1r5EfwXF4RNU8/w400-h400/258154136_4508648545839531_1553960879021917796_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qe2QF368zw8gXWVZBzv8YZdSEmGaBTbEE0IRlRBPFVL5qd6xjCZgObFPAxS944D3pwZq9QvmIQ8gI5XasUoJ_b7dTel6MBBT6NosCrQlnEzLh-Cn4gp8zrEAGZwE2yKMoLuI86LalME/s1440/258199998_4508648549172864_5474776377178831143_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qe2QF368zw8gXWVZBzv8YZdSEmGaBTbEE0IRlRBPFVL5qd6xjCZgObFPAxS944D3pwZq9QvmIQ8gI5XasUoJ_b7dTel6MBBT6NosCrQlnEzLh-Cn4gp8zrEAGZwE2yKMoLuI86LalME/w400-h400/258199998_4508648549172864_5474776377178831143_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxunExryv7NYSic6FH_2y9E67stfIANuiYqQ8Qb4yHP_flXTRm_2lRUihhZxf-nWs5FTlE6zDkFx22e66Z5LPJhfs3bzH1JzCpwQYcRsqMPSxllTTTdYVKhDqqLBpUrUcrI9zK82eU2J8/s1440/258233205_4511758448861874_6180359076811291879_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1099" data-original-width="1440" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxunExryv7NYSic6FH_2y9E67stfIANuiYqQ8Qb4yHP_flXTRm_2lRUihhZxf-nWs5FTlE6zDkFx22e66Z5LPJhfs3bzH1JzCpwQYcRsqMPSxllTTTdYVKhDqqLBpUrUcrI9zK82eU2J8/w400-h305/258233205_4511758448861874_6180359076811291879_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruDN7qA2hbdvNrqoO_kw0hyyPhEYE6twRM4Ce0aYkV4kg4eoKP6nFgfo6nqzAyCNVKKeWJcTjz8pGLUxtzy14FdSg7N-Sy-ConyXQvXZf4Dbqym_EzvXF7JZ0jMOX6gHyZ_w9wtKW-IQ/s1440/258381638_4510889905615395_5521909891520888862_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1135" data-original-width="1440" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgruDN7qA2hbdvNrqoO_kw0hyyPhEYE6twRM4Ce0aYkV4kg4eoKP6nFgfo6nqzAyCNVKKeWJcTjz8pGLUxtzy14FdSg7N-Sy-ConyXQvXZf4Dbqym_EzvXF7JZ0jMOX6gHyZ_w9wtKW-IQ/w400-h315/258381638_4510889905615395_5521909891520888862_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDt4fUkNKIYhslfB5p6bJClMxEVFFydeR_vDSwUxbawFC37bt0kOHbXIKzIv8I9PCsPJKjlxIAnjiWqj5leUl0VeyzYCOEvW8r5BAB2EHFFkpNJIMByjeaCkUnH7H5gOhp2O_PvF8cEhQ/s1440/259142132_4511758442195208_6112224397420210109_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1098" data-original-width="1440" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDt4fUkNKIYhslfB5p6bJClMxEVFFydeR_vDSwUxbawFC37bt0kOHbXIKzIv8I9PCsPJKjlxIAnjiWqj5leUl0VeyzYCOEvW8r5BAB2EHFFkpNJIMByjeaCkUnH7H5gOhp2O_PvF8cEhQ/w400-h305/259142132_4511758442195208_6112224397420210109_n.jpg" width="400" /></a></div>Dawnhttp://www.blogger.com/profile/18210028509249432941noreply@blogger.com0