Post-Pregnancy Weight Loss | After Pregnancy Weight Loss Tips: Losing weight is a struggle that requires a lot of determination, but shedding those extra kilos post-pregnancy is even tougher!
In this video, fitness, lifestyle, and mom influencer Deeksha Mishra shares her postpartum weight loss journey. She also busts some common weight loss myths and provides tips for new moms and moms-to-be.
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Have you ever caught yourself thinking, “I need it to work this time“?
Maybe you’re trying to start a workout routine again. Maybe you want to take better care of yourself and finally eat in a way that feels good. Maybe it’s something else entirely.
Whatever it is – if you’ve tried before and it didn’t go how you hoped, a quiet desperation can creep in.
“I’m so tired of trying and getting nowhere.” “Will this ever work for me?” “Maybe I’m just a lost cause.”
(All things I’ve had people share with me.)
These thoughts are completely NORMAL. But I know it doesn’t make it any less sucky to deal with.
And worse, experiences like these make you gun shy to try again.
You start looking for the perfect plan – the one that can guarantee success no matter what.
And any setback? Just more proof that we can’t hack it.
So how do we break out of this “Doom Loop” and gear up for another attempt? And how do we make it go differently than last time?
These are the fundamental questions that Steve tackles in his upcoming book, “How to Try Again” (have we mentioned the book before 😜)
While Steve guides you step-by-step through the process, I want to highlight one section in particular that I think is really helpful for when you find yourself stuck in this mode. Here’s what Steve writes:
Comics don’t tell a joke because it’s funny. They tell a joke until it’s funny. A joke begins as an anecdote or an observation. It’s a “best guess”at something that might be funny. It’s a shout into the void, often accompanied by “Is this anything?” That first day telling a joke is usually painful. Nobody laughs, and the comedian awkwardly follows it up with “Okay, guess that’s not ready.”
The next time they tell that joke, they tell it slightly differently with a new punch line. Again, crickets. But the third time they tell it, they get one chuckle. That comedian now has their first win, and they can start to build of that joke. The next time they tell it, it gets a bit funnier, and they get a few more laughs.
And from there, one adjustment or tweak at a time, a comedy set gets built. That’s what makes stand- up so darn impressive. It’s a meticulously crafted performance made to look effortless.
These same lessons apply to any change we attempt (including improving our fitness!)
The Matrix
If I had powers like in the Matrix and I could just download all the info I’ve learned in the last 15 years of coaching into your brain, this is what I would share:
Treat each workout, each nutrition strategy, as an experiment to see what works for you. Take your best guess and go for it, even if you don’t know for sure. A “failed” experiment isn’t a failure – it’s feedback we can use to try again, differently.
Because here’s the thing –there is no one workout, no one nutrition strategy, no one routine that works all the time, for everyone, forever.
Sure, there are fundamentals that you can continue to rely on. That’s why we built things like theBeginner Bodyweight Workout, or our10 Nutrition Levels. To give you a really good starting point to run your first experiment and to help you avoid the overblown hype rampant on the internet.
But that’s just the first step.
From there, we learn to notice what does and doesn’t work for us, and adjust accordingly. Then we rinse and repeat until the heat death of the universe.
Heck, I’ve been training for 25 years, and I STILL make adjustments all the time. That’s not a flaw in the plan – that’s the whole game.
How this applies in day-to-day life
Here are some examples just from this past week:
Squats are bothering my knees – I’ll try subbing in step ups today.
I am so sick and tired of chicken. I’m going to experiment with some plant-based proteins this week.
Life is really chaotic right now – I don’t think I’ll be able to get to the gym reliably. I’m going to pivot to a short bodyweight routine I’ll do before work to save time.
That mindset shift (from ‘perfect plan’ to ‘try and adjust’) is how Dawn stopped feeling caught in the Doom Loop and got the courage to try again. Since the beginning of this year when she took part in theNerd Fitness Challenge, she’s completed 6 rounds of experiments, learning more about herself and what’s working for her each time.
The Nerd Fitness challenge is progressing well. I do what I can and have a sense of peace knowing I have done my best. Keeping track of my progress this year has provided a great view of how I am living My Big Why. I really am living a healthy life! – Dawn
Dawn was kind enough to share one of her progress sheets with us!
(If you want help setting up and running your own fitness ‘experiment’,here’s everything you need to get started.)
——
One thing I’ve noticed in talking with clients over the years is how good we are at recognizing how much things have changed in the past, and yet how we think everything is likely to stay as it is right now moving forward.
If there’s one thing I can guarantee you, it’s that things are going to change again.
If we can let go of trying to find the ‘perfect plan’ and start with good enough, if we can run mini ‘experiments’, if we can learn how to try again, we’re giving ourselves the best chance of navigating through the chaos.
It takes courage to try again – especially when we’ve been burned in the past. To pick yourself back up after a setback, a big life change, or a disappointment.
I’ve read a lot of books, studies, and taken courses on behavior change in my time as a coach.
How to Try Againtakes all of those lessons, but delivers them in a way that’s, more than anything,human.
Thank you, Steve, for pouring yourself into this book and sharing it with the rest of us.
-Matt P.S. You can grab a copy ofHow to Try Againhere.
The lowdown on the three macronutrients, including function and food sources for each. Carbohydrates: simple vs. complex, glycogen, and fiber. Fat: saturated vs. unsaturated vs. trans, and cholesterol. Protein: amino acids; complete, incomplete, complementary, anabolism/catabolism, and nitrogen balance.
Our Nutrition Essentials for Nurses video tutorial series is taught by Cathy Parkes BSN, RN, CWCN, PHN and intended to help RN and PN nursing students study for their nursing school exams, including the ATI, HESI and NCLEX.
0:00 What to Expect
0:29 Carbohydrates
0:41 Sources
0:55 Simple Carbohydrates
1:12 Complex Carbohydrates
1:34 Glycogen
2:23 Fiber
3:10 Lipids
3:38 Sources
3:54 Saturated Fats
4:17 Trans Fats
4:42 Unsaturated Fats
5:09 LDL vs. HDL
5:43 Memory Trick
6:07 Recommended Intake
6:27 Protein
6:55 Sources
7:06 Composition
7:25 Memory Trick
7:44 Complete Proteins
8:03 Incomplete Proteins
8:56 Protein Metabolism
9:16 Memory Trick
10:20 Quiz Time
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Clafoutis can be made with all kinds of fruit, from apples and pears in the fall to raspberries, plums, peaches, and strawberries in the summer. But I think cherry clafoutis is my very favorite version.
The traditional French version of this recipe has you leave the pits in the cherries, but it’s not very elegant to eat that way, so I always remove them first!
Easy to make: The batter is whisked together in a single bowl, then poured into ramekins.
Light and fruity: This isn’t an overly rich or decadent dessert, making it perfect for summer when you’re craving something lighter.
Great for entertaining: Individual ramekins are a much easier way to serve clafoutis for a party!
After 4+ years of work, Steve’s new book,How to Try Again,is on bookshelves everywhere!
In case you’re new to this email list, Steve is the nerd who started Nerd Fitness in 2009, and stepped back from NF to spend the last few years writing it!)
I was lucky enough to be a small part of Steve’s writing process. I got to jam with him about behavior change, provide feedback on his opening chapters, and heck, one of my stories even made it into Chapter 3!
So obviously, my opinion is COMPLETELY UNBIASED. 😜
But the truth is, this book hits close to home.
It’s full of honest and helpful advice that mirrors what we talk about at Nerd Fitness, but that I also needed to hear.
Each time I’ve read a new version, a different part of the book jumped out to me. The stories about the Wall of Failure and treading water, in particular, really stuck with me (and I think they will for you, too.)
And the line about the caterpillar andWar & Peacelives rent free in my brain. 😂 (You’ll know it when you get there.)
I got to hang with Steve last week for a conference out in Boise!
If you’re ready for a compassionate approach to behavior change that will have you laughing as much as you are jotting notes in the margins, please grab a copy this week.
Without further delay, here’s the Rebel Leader himself, Steve!
We did it! Holy crap we did it.
Four years ago, I took a big step back from Nerd Fitness to start work on a project that changed my life.
I lived a lifetime (and went through chaos) while writing it.
How to Try Againis FINALLY here.
Starting today, you can visitHowtoTryAgain.comand order your copy in 3 different formats – hardcover, ebook, and audio – from wherever you like in the US, Canada, and Italy today.
(If you’re in the UK, Ireland, South Africa, India, Australia and New Zealand: it hits bookstores in your country on Thursday, but you canstill order today!)
I’ve been publishing a free weekly newsletter for the past 17 years, and this book is the culmination of that effort. If you’ve enjoyed my writing, chuckled at my bad jokes, and felt less alone in this world because of my writing…
I’m asking you to buy this book TODAY.
If you have already bought How to Try Again:
You have my undying gratitude! UNDYING! That’s the best kind of kind of gratitude!
You also have my thanks for your patience this week as I try to convince the rest of the internet to be as decisive and good looking and funny and well dressed as you are, and hope they also pick up a copy!
I’m giving away a lot of bonuses for people who order this week, and the details are below.
A few quick notes:
QUICK NOTE #1: Amazon currently hasHow to Try Againat a big launch week discount.No clue how long it’ll last, but that’s pretty fun!
QUICK NOTE #2: The book is ALSO available literally everywhere else books are sold!How cool is that!?!
Here it is onAmazon CanadaandAmazon Italytoo!
You should be able to walk into any bookstore in North America and get this book.
QUICK NOTE #3: If you order your copy by the end of THIS WEEK…
You’ll get a slew of Book Bonuses:
The 10-hour playlist I listened to on repeat while writing How to Try Again
A secret chapter JUST for pre-order folks (coming July).
A Nerd Fitness starter guide.
Access to my Secret Book club where we’ll discuss this book over the coming months!
Other bonuses are coming soon, once I catch my breath.
HOW TO GET ALL THE BONUSES:
Send your receipt from any version of the book, from any country, to[email protected],to get the bonuses and be entered to win NF Coaching.
All book details are over onHowToTryAgain.com,including all the nice quotes from fellow authors, Publisher’s Weekly review, and more.
This is such a fun week for me, and I’m currently flabbergasted by the support. (A+ word, by the way, I need to say it more).
Thank you for being here with me.
I went through the most challenging years of my life while writing this book (I tellthatstory in the introduction).
Hell, I’mstillgoing through it.
But I’m here. And so are you.
We can build on this!
This is the hardest I’ve ever worked on any project. It taught me way more about myself than I was expecting. I had plenty of late nights, early mornings, and really tough months to get this across the finish line…
And I wouldn’t have it any other way.
This is what I am meant to be doing.
I wrote the crap out of this book.
I hope you can support my work, but no problem if you can’t! I’m so lucky I get to write for a living and share my weird thoughts with the world, and that’s all because of people like you. Thanks for being a fellow fallible human, and thank you for your support.
It means more than you realize.
Let’s have a fun launch week, deal?
-Steve
PS:How to Try Againis now out everywhere books are sold in North America (and lots of other countries on Thursday!)
If you’re able support my writing by buying a copy today!
There’s a smell that means summer at my house, and it’s not sunscreen or fresh-cut grass — it’s BBQ sauce simmering low and slow all afternoon. This pulled chicken crock pot recipe is the dump-and-go dinner I reach for all season long, whether I’m hosting a backyard cookout, bringing a dish to a potluck, or just facing a Tuesday when turning on the oven feels like too much.
I keep coming back to this one because it’s not just a recipe I made once and photographed — it’s genuinely my go-to for entertaining. I can season the chicken and start the crockpot pulled chicken first thing in the morning, walk away, and by the time guests show up, dinner is basically done. That means I’m actually enjoying the party instead of babysitting a stove.
This pulled chicken crock pot recipe is tender, saucy shredded chicken breast slow-cooked in a simple spiced BBQ sauce until it falls apart with a fork. It’s naturally high-protein, low-fat, and endlessly versatile — pile it on a bun, into a bowl, or on a salad. The slow cooker does all the work, making it one of the easiest ways to feed a crowd or meal-prep dinner for the week.
Hands-off: Season the chicken, pour in the sauce, and walk away — no browning, no babysitting.
High-protein, low-fat: Naturally lean and macro-friendly without sacrificing flavor.
Feeds a crowd: I double this recipe every summer for backyard get-togethers because it’s the one dish I can prep hours ahead and never worry about — it lets me actually be present at my own party instead of stuck in the kitchen.
Endlessly versatile: Sandwiches, bowls, tacos, nachos, salads — one batch, a week of different dinners.
What You Need for Crock Pot Pulled Chicken
The ingredient list here is short and simple, which is exactly why this recipe works so well as a repeat player in my dinner rotation. You need boneless, skinless chicken breasts, a simple spice rub (chili powder, garlic powder, paprika, and Italian seasoning), your favorite BBQ sauce, and a splash of water or chicken broth to keep everything from drying out.
If you want more control over the sugar and sodium content, swap in a lower-sugar or homemade BBQ sauce — the method stays exactly the same either way.
How to Make Pulled Chicken in the Crock Pot
This pulled chicken crock pot recipe comes together in four basic moves: season the chicken with the dry rub, add it to the slow cooker with the BBQ sauce and broth, cook it low and slow until it shreds easily, then toss the shredded chicken with a little more sauce before serving. Scroll down to the recipe card below for the exact measurements and cook times — I’m keeping this section big-picture so you know what to expect before you dive in.
Tips for the Best Pulled Chicken Every Time
Don’t skip the dry rub. It’s where most of the flavor in this dish actually comes from, since the BBQ sauce alone gets diluted by the natural juices the chicken releases as it cooks. I also always check for doneness with a meat thermometer — 165°F — rather than going strictly by time, since every slow cooker runs a little differently.
Here’s the fix for the number one complaint I see about crockpot pulled chicken and shredded chicken crock pot recipes in general: the sauce turning thin and watery after cooking. The trick is to shred the chicken directly in the cooking liquid instead of draining it onto a cutting board first — that way it reabsorbs the sauce as it sits, rather than drying out. If it’s still thinner than you’d like, stir in a cornstarch slurry (1 tablespoon cornstarch whisked with 1 tablespoon cold water) or let it simmer uncovered on low for the last 10-15 minutes to thicken back up. I’ve tested both fixes and they work every time.
Variations
Once you’ve got the base method down, it’s easy to change up the flavor profile:
Spicy: Stir in a spoonful of chipotle peppers in adobo along with the BBQ sauce for a smoky kick.
Carolina-style: Swap in a tangy mustard-based BBQ sauce instead of a traditional tomato-based one.
Hawaiian-style: Add crushed pineapple to the slow cooker for a sweeter, tropical spin.
Custom rub: Swap in my best chicken seasoning recipe for the dry rub if you want a different flavor base entirely.
Serving Suggestions for BBQ Season
This is peak BBQ season food. When I’m hosting, I set up a build-your-own sandwich bar: a platter of soft buns, a big bowl of the pulled chicken crock pot recipe, and small bowls of creamy coleslaw, pickles, and chips so guests can build their own plate. It doubles as the hero photo setup for the whole spread — I’ve styled it this way for years because it looks as good as it tastes, and it means I’m not stuck plating individual dishes while everyone else is mingling.
Beyond sandwiches, this pulled chicken crock pot recipe is just as good spooned over rice or greens for a bowl-style dinner. To round out a full cookout spread, I love pairing it with the BEST loaded baked potato salad, Instant Pot baked beans, or a cottage cheese pasta salad — all classic BBQ sides that hold up well sitting out on a buffet table.
Meal Prep with Pulled Chicken
This recipe is one of my favorite proteins to portion out for the week. Divide it into containers with a starch and a veggie, and you’ve got a quick high-protein lunch ready to go. It also holds up better than most chicken when reheated — the sauce keeps everything moist instead of drying out in the microwave. Try it over rice or greens for an easy lunch, or turn leftovers into my grilled BBQ chicken bowls or a BBQ chicken salad for a different spin on the same protein.
Storage & Reheating
Store leftover pulled chicken in an airtight container in the fridge for 3-4 days, or freeze it for up to 3 months. To reheat, I like warming it on the stovetop with a splash of broth or extra BBQ sauce to restore moisture, though the microwave works too in short bursts. This recipe reheats especially well compared to plain shredded chicken, since the sauce prevents it from drying out — a small but real perk when you’re eating leftovers all week.
Troubleshooting
If your chicken is shredding tough instead of falling apart, it’s almost always undercooked — give it more time in the slow cooker rather than less, and check the internal temperature instead of guessing by the clock. If your sauce turns out watery, that’s the most commonly reported issue with any slow cooker BBQ chicken recipe — shred the chicken directly in the sauce instead of draining it, and simmer uncovered for a few minutes if it needs to thicken back up (see the Tips section above for the full fix).
Frequently Asked Questions
Can you put raw chicken in a slow cooker?
Yes — in fact, raw, thawed chicken is exactly what you want for this recipe. Never start with frozen chicken breast in the slow cooker (see below for why).
How long do you cook pulled chicken in a crock pot?
Cook on high for 2-3 hours or low for 4-6 hours, until the chicken reaches 165°F internally and shreds easily with two forks. I always check doneness by temperature rather than the clock, since every slow cooker runs a little differently.
Can you put frozen chicken in a slow cooker?
I don’t recommend it. Cooking chicken from frozen in a slow cooker means it spends too long in the temperature “danger zone” before it heats through, which is a food safety risk. Thaw chicken breasts fully in the fridge before adding them to the crock pot.
Why is my crock pot pulled chicken watery?
This is the most common hiccup with any slow cooker BBQ chicken — the chicken releases its own liquid as it cooks, which thins out the sauce. The fix: shred the chicken directly in the sauce (don’t drain it first) so it reabsorbs the liquid, then let it simmer uncovered on low for 10-15 minutes to thicken back up. A cornstarch slurry works too if you’re short on time.
Can you freeze pulled BBQ chicken?
Yes. Let it cool completely, then freeze in an airtight container or freezer bag with as much air removed as possible for up to 3 months. Thaw overnight in the fridge before reheating.
What’s the difference between pulled chicken and shredded chicken?
They’re essentially the same thing — chicken that’s been cooked until tender and pulled apart into strands with forks. “Pulled chicken” usually implies it’s been coated in a sauce (like BBQ), while “shredded chicken” is more often the plain, unsauced version used in soups, tacos, or salads.
Slow Cooker Pulled Chicken
First, prepare your crockpot bbq chicken. Mix together chili powder, garlic powder, paprika, Italian seasoning, salt, and pepper. Then, season both sides of your chicken breasts.
Spray the bottom of your crockpot with nonstick cooking spray and then add your chicken breasts.
Pour about 1/3 cup of bbq sauce on top of your chicken breasts (save the rest for later) and then add 3 tablespoons of water. Cover slow cooker.
Let cook for around 2-3 hours on high for 4-6 hours on low.
Once the chicken has fully cooked and reached an internal temperature of 165ºF, use 2 forks to shred.
Keep the liquid from the chicken and bbq sauce in the crockpot and add about 1/3 cup more bbq sauce and 1 teaspoon apple cider vinegar. Mix sauce and shredded chicken until everything is coated.
Slaw & Sandwiches
Next, prepare slaw by mixing together all slaw ingredients.
Put together your bbq chicken sandwiches by placing a generous amount of slaw on the bottom of your bun and then about 1/4 lb. of the shredded chicken. Add about 1 tablespoon more of bbq sauce (or more, if desired), and a few pickles. Put the top on your chicken sandwich and enjoy!
Nutrition information is JUST for the slow cooker pulled chicken using Annie’s Original BBQ Sauce.
[adthrive-in-post-video-player video-id=”ov07CYvn” upload-date=”2019-07-14T00:00:00.000Z” name=”Slow Cooker BBQ Pulled Chicken” description=”No matter the time of year BBQ Pulled Chicken is the way to go for any gathering. So, take out that crock pot and let’s make the easiest slow cooker BBQ Pulled Chicken recipe of all time.”]
Healthy kidneys are required for potassium excretion. If you aren’t sure if you’re at risk, ask your doctor about getting your kidney function tested.
Based on how we evolved, the optimum dietary potassium intake likely greatly exceeds current and even recommended intakes. The problem is we replaced many of the potassium-rich plant foods that used to fill our diets—fruits, vegetables, leafy greens, roots, tubers—with calorie-dense junk heavy with added fats and sugars, and stripped not only of fiber but also potassium.
In a traditional, mostly plant-based diet, potassium intake is high and sodium intake is low. But now, high blood pressure is the second leading risk factor for death worldwide, killing more than 10 million people each year. Only unhealthy diets rank higher among global risk factors for death, as you can see below and at 0:41 in my video Potassium Chloride Salt Substitute Side Effects.
We can improve both by eating more whole, healthy plant foods like greens and beans, which are packed with potassium and help lower blood pressure. But since most of us are getting too much sodium along with too little potassium, what about using salt substitutes? Potassium chloride is the most common salt substitute, so you’d be swapping out sodium for potassium.
And it works. Based on a meta-analysis of more than a dozen randomized controlled trials, replacing sodium chloride with potassium chloride lowers blood pressure. Most of the trials involved swapping out regular salt for substitutes with less than 30% potassium chloride, and they still got results. And at less than 30% potassium chloride, most people can’t even tell the difference between regular salt and the potassium salt. So, it can taste the same yet still lower blood pressure? What’s the catch?
Potassium chloride is “generally regarded as safe” (GRAS) by the U.S. Food and Drug Administration. The only major concern for healthy people is that if you go 100% sodium-free and use potassium chloride salt substitutes exclusively, you may find it can taste kind of funny, adding a bitter or metallic taste. I’ve found that it depends on what I’m seasoning. Potassium chloride works perfectly well on some dishes and snacks, but I find it makes other foods inedible. When I learned about the sodium science and threw out my salt shaker for good, within a few weeks, my palate totally changed. Everything tasted fine without salt—except pesto. For some reason, pesto without salt didn’t have the same taste that I loved. So, I tried the potassium chloride salt substitute, and it worked perfectly. I couldn’t tell the difference at all! So, I had the best of both worlds. Then, I remembered how, as a kid, I used to put a tiny sprinkle of salt on watermelon like they do in the South to make it even sweeter. I tried it with the potassium salt and almost gagged. The salt substitute is definitely not for everything.
The reason healthy people don’t have to worry about getting too much potassium is that they just pee out the excess, thanks to the kidneys. But that’s with the potassium in food—what about supplements? No adverse effects have been shown with long-term potassium supplementation at doses as high as 3,000 mg a day. In fact, blood levels of potassium are maintained in the normal range by healthy kidneys even when potassium intake is increased to about 15,000 mg a day. That’s no surprise since we evolved eating so many potassium-rich plant foods that the natural intake of potassium for the human species may have been on the order of 15,000 mg a day.
Basically, the normal range for potassium levels in the blood is between 3.5 and 5.0 mmol/L; it becomes concerning when it starts creeping up towards 6 mmol/L. But give people potassium supplements—like the salt substitution trials where participants receive an average of about 2,000 daily milligrams—and blood levels only increase by 0.14 mmol/L. So, they might go from 4 to 4.14 mmol/L, not something that would push levels into the danger range.
Now, there is a limit. Someone with a “massive banana eating habit” could bump their potassium from a normal level to above 6 mmol/L, but this specific case was evidently the result of eating little else besides up to 20 bananas a day for years. Eating 10 pounds of carrots every day is also probably not a good idea. That’s like 75 carrots in one day—only really possible with a juicer, which is what one person attempted as part of a quack cancer cure. What about overdoing salt substitutes?
A 1940s report focused on lithium poisoning from the use of salt substitutes. Why? Because lithium chloride was used as a salt substitute. Yikes! But what about potassium chloride, which is what’s used today? There is one case where someone committed suicide by taking a little more than a tablespoon of a potassium chloride salt substitute. That doesn’t seem like a lot—just a tablespoon? I mean, how can we keep that on the shelves if only a tablespoon will kill you? Well, even smaller amounts of regular salt, if taken all at once, can kill you, too. In fact, ingesting salt water was evidently a traditional suicide method in ancient China.
Having said all that, a small number of the population may run into problems, primarily people with severely impaired kidney function. That’s why there’s been such a reluctance to push potassium‐based salt substitutes on a population level. If your kidneys can’t regulate potassium, then it can definitely become a serious issue. We’re talking about folks with known kidney disease, diabetes (since diabetes can lead to kidney damage), severe heart failure, those on medications that impair potassium excretion, older adults, and people with adrenal insufficiency. If you aren’t sure if you’re at risk, ask your doctor about getting your kidney function tested.
Ironically, potassium is so good at reducing deaths from high blood pressure—even among those with kidney disease—that using potassium chloride salt substitutes would probably still save more lives despite the risk, as you can see below and at 5:45 in my video.
Traditional dietary recommendations to kidney patients limited the consumption of fruits and vegetables because they were high in potassium. However, this paradigm is changing quickly given the many benefits of a fundamentally plant-based diet. A whole food, plant-based diet may even ameliorate chronic kidney disease. For example, there’s increasing evidence that a whole food, plant-based diet may help slow the progression of chronic kidney disease and delay kidney failure. So, the practice of restricting dietary potassium in kidney patients should really be reserved for patients with documented hyperkalemia, a potassium level of 6 or higher, because the key to halting the progression of chronic kidney disease might in fact lie in the produce aisle.
Doctor’s Note
If you are in crisis, you can call the National Suicide Prevention Lifeline 24 hours a day, seven days a week, at 800-273-8255.
This is the final blog in a three-part series. If you missed the first two, check out The Mineral Intake Recommendations Only 1 in 6,000 U.S. Adults Meet and Are Potassium Chloride Salt Substitutes Worth Trying?.
I just got an awesome video question from a reader named Dale – and it got me so fired up, I had to share it with you.
Dale’s been working out at planet fitness for the last couple of years, but in the last 6-weeks, she’s made it her mission to start learning how to strength train. (HECK YES!!!) She’s watching Youtube videos and trying to figure the whole thing out.
Here was her question:
I want to know how to transition to the other things that I’m intimidated by using, like the barbells and stuff like that. I don’t know if I’m quite ready or not – how can I get ready and where do I start?
I knowexactlyhow it feels to stand in the gym and see the free weights section and feel like “What am I even supposed to do over there?”
Heck, when I first started lifting weights in high school, the only guidance I got was “add more weight” and “go deeper”. (Literally, they strapped this little device around one thigh that “beeped” when it sensed it had tipped below parallel. The rep didn’t count unless we heard the beep – regardless of proper technique. 😅)
Getting started with barbell training is something we’ve worked with on with thousands of folks over the years.
Here’s how I’d break it down so you can step up to the squat rack with confidence. 🙌
WATCH VIDEO
Step 1: Give yourself permission
This is going to sound counter-intuitive, but I mean it: the best way to start barbell training is by giving yourself permission that you never have to pick up a barbell if you don’t want to.
There are so. many. ways. to. get. strong. Bodyweight training. Dumbbells. Kettlebells. Sandbags. You get the idea. The last thing I want is for you to feel like you HAVE to barbell train to get stronger, or that you’re missing out on some super secret technique. (Cue the FOMO!) Sure, barbell training is super fun, challenging and rewarding, but if you decide it’s not for you – no sweat!
And the funny thing is, by giving yourself permission to never pick up a barbell if you don’t want to, it actually makes iteasierand more fun to learn. Who knew? 😃
Step 2: Build your confidence
A barbell typically weighs 15-20kg (or around 33-45lbs) – the most common being the 45-pound version.
Before you step up to the bar, it’s a great idea to build up confidence in bodyweight and dumbbell movements that mimic the ones you’ll do with a barbell. You’ll get stronger and learn the technique at a lower weight, so when it comes time to grab the bar, it’s mainly about adjusting to the set up – not a question of whether you can safely perform the lift!
Because you are only moving one item (the bar) rather than two (each dumbbell independently), barbell lifts actually feel slightly EASIER even if it’s the same total weight!
Some example progressions (level up when you can do 5 to 10 reps of the exercise with confidence)
Bodyweight Squat -> Goblet Squat (15#) -> Goblet Squat (25#) -> Dumbbell Front Squat (40#) -> Barbell Back Squat (45#)
My third important tip: treat barbell training likepractice timein the beginning.
It’s not about doing a ton of reps. Or adding weight.
It’s about mastering the technique with the bar.
So come in to the gym, get a good warm-up in, then before your main workout, practice your barbell technique.
How to un-rack and re-rack the bar safely.
How it feels to perform each lift well and with confidence
What to do if you need to bail
You likely only need a couple of sessions like this, but it will go a long way to helping you feel confident under the bar. And you learn best when you are fresh (hence add it to the start of your workout.)
Once you’re feeling good moving withjust the bar, you canslowly adding weightuntil you find your sweet spot.
Bonus: Avengers, Assemble!
One final thought I’ll leave you with. Depending on your gym, there are likely staff, trainers, or even other members there who would love to spot you so you can perform your first barbell lifts with confidence.
Especially if they are wearing a Nerd Fitness shirt or unicorn rainbow shorts (looking at you Alek) – I can guarantee they’d be ecstatic to help out.
I know not all situations are the same, so only do what you feel comfortable with. 👍
I’d love to hear from you:
Have you tried barbell training yet?
If so, what was your experience like getting started?
If not, what other questions do you have about it?
You got this! 💪 -Matt P.S.Coach Drewis someone who excels at teaching barbell training and technique. Earlier this year, his client Steve hit a 200lb overhead press…for a triple! 🤯 🔥
Cuties✨
Healthy eating results in a happier, healthier skin and body!
I try to follow my meals as much as i can.
Products used.
Oziva collagen builder – https://amzn.to/3rIMwzM
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Contact me –
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Note – this video is in collaboration with Oziva.
Views expressed in the video are my own. Always use your own research before trying/buying out a new product. 
