Knees Over Toes: Fix Knees, Calves, Shins & Shoulders – Ben Patrick
Dave Asprey
Jan 23, 2024
Mindsip insights from this episode:
Choose glucosamine HCl for effective joint pain relief
For joint pain, choose glucosamine HCl (hydrochloride) instead of the more common glucosamine sulfate, as it's an affordable, old-school supplement with profound effects.
Walk backward to strengthen knees and reduce painkiller reliance
Walking backward is a foundational exercise for building knee strength and getting off painkillers, as it safely introduces pressure to the knee by putting it over the toes.
Identify oxalic acid in superfoods to prevent joint pain
Common "superfoods" like kale, spinach, and almonds are high in oxalic acid, which can build up in joints and be an unacknowledged cause of chronic joint pain.
Utilize ground-up resistance training for safe strength building
The safest and most foundational form of resistance training is when the resistance comes from the ground up, such as dragging a sled, because you cannot be injured by a load that is too heavy.
Fix feet to alleviate knee and hip issues
Many knee and hip problems originate in the feet, which can be addressed by wearing foot-shaped shoes, using big toe spacers, and walking backward to reactivate foot muscles.
Train strength and flexibility as one through full range motion
Instead of treating strength and flexibility as separate qualities like powerlifting versus yoga, you should train them as one by strengthening your muscles through their full range of motion.
Incorporate three essential exercises for a minimalist routine
A powerful, minimalist exercise routine consists of just three movements: walking backward, the tibialis raise for the shin muscle, and the ATG (as-to-grass) split squat.
Prove results through basic exercise principles without supplements
Ben Patrick intentionally avoids taking any supplements to prove that the incredible athletic results he achieves are solely from his basic exercise principles.
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