It’s no secret that following a balanced meal plan is the driving force behind results geared towards any goal. What does pass under the radar far more often than it should is the digestibility of your foods. A hot topic in this day and age is If It Fits Your Macros, the dieting technique that gives you full flexibility to eat the foods you enjoy, as long as they fit your macros. This dieting style has gained more and more traction over time due to the appeal of not having to restrict yourself in any sort of way and cut out the foods you enjoy. While there is some science behind this, you can’t pass over the fact all foods are not made equally. The macronutrient profile always holds the spotlight, but what must be considered is the micronutrient content of these foods as well. For example, to say that you believe your body will digest fried chicken which is a mix of high fats, carbs, and protein the same way as it would digest baked chicken mixed with a bit of rice and macadamia nut oil to match the macronutrient profile would digest equally would be a false statement. Most people have experienced the stomach discomfort associated with fried foods and can clearly notice a difference in how their digestion is affected with their food choices. So other than making obvious choices such as passing on fried foods, what else plays a role in the digestibility of your foods? Not all foods are made equally, and neither are supplements. When it comes to protein powders, there are some options your digestive system will thank you for in the long run. More and more people are developing sensitivity to lactose, this is due to a deficiency in an enzyme known as lactase. If you’ve ever experiences stomach discomfort following the ingestion of dairy, this may be the cause. Your best choice is to choose a new protein powder that better suits your body. Carnivor is bioengineered hydrolyzed beef isolate protein that is less stressful on your digestive system than even whole foods. Hydrolyzed protein in a way is “pre-digested” meaning that the amino acid bonds are cut into shorter pieces so your body doesn’t have to work as hard to break them down. The end result is the smoothest and fastest digestion possible. With no lactose, sugar, fat, or cholesterol and 350% more concentrated amino acid content than steak, Carnivor provides all of the benefits of red meat with none of the downfalls. Diving in deeper into the mechanics of the digestive system, let’s take a look into some of the smallest organisms that play a big role. Healthy bacteria, is there such a thing? Most would assume not, but inside of our stomach are living organisms known as probiotics that are a key piece to gut and immune health. These bacteria are primarily found inside the digestive tract as well as the intestines. They help synthesize vitamins, prevent infections by balancing pH levels, and most importantly they help to produce certain enzymes that are essential to the digestive process. These are your systems natural defences against the unhealthy bacteria that can lead to declines in health. Foods such as yogurt, kimchi, and kefir are some of the most probiotic-dense foods suggested to include in your diet. The other route to take would be to include a probiotic supplement into your daily routine.  Digestive enzymes are a vital piece to the puzzle when it comes to ensuring the highest nutrient uptake of your foods. These enzymes aid your body by mimicking natural enzymes that are in your stomach, small intestine, and even in your mouth. When there is a lack of digestive enzymes available inside the body, that can stem into a number of digestive issues down the line such as bloating, weight loss even with proper nutrition, cramping, gas, and more. There are digestive enzymes found in foods such as pineapple, honey, mango, and avocado but with a wide spectrum of digestive enzymes out there, it’s hard to ensure you get a blend of all types to aid with all areas of digestion. For example the digestive enzyme lipase helps with breaking down fats, while the enzyme protease helps with protein breakdown. One without the other won’t cover all your bases, and eating a different type of food for all types of enzymes is not sustainable for most people on a regular basis. Supplementing with digestive enzymes is an easier, more efficient way to ensure you get a proper intake.When attempting to pack on muscle mass, you must put your body in a caloric surplus day after day. This can be taxing on your digestive system, and supplementing with digestive support can greatly benefit you. MuscleMeds Feast Mode is a convenient and effective solution to ensure you maximize your nutrient uptake. Each serving contains a blend of 11 digestive enzymes to ensure you make every calorie count. On top of that, Feast Mode is a powerful appetite stimulator with a unique one of a kind blend of natural hunger regulating herbs. This formula works to boost the hunger hormone inside the body, known as ghrelin. In response to these elevated ghrelin levels, the body sends hunger signals to the brain.

Barbell squats are the foundation to leg day. A staple movement that many would argue is an absolute must for developing a serious set of wheels. While squats are considered the ultimate test of lower body strength, having both core and upper body strength are a must...Making this one of the most demanding exercises the human body is capable of. Building up your strength can come quickly at the start of your lifting journey, but as time goes on your progress can become stagnant. Powering through a plateau does not come easy, and beginning to add in accessory exercises to help you develop lower body strength will become necessary in order to continue breaking new ground. The box squat goes hand in hand with building lower body strength. In this article we’ll discuss the mechanics, the reasons behind the effectiveness, and how to perform this accessory lift. Squats involve a number of working muscles. You could justify a substantial number of exercises as accessory exercises to boost your performance when squatting such as leg extension for quad strength, Romanian deadlifts for hamstring development and so on. You should include those standard movements to develop well rounded strength throughout your lower body, but when it comes to developing raw power the box squat is king. All that is required to perform this is your standard squat set up including a rack or cage, barbell with weights, and a plyometrics box or something study that could serve a similar purpose. To start it’s recommended to choose a box that is just above knee height. As the movement is perfected, slowly working with lower height boxes can continue to develop your skills. So what makes box squats effective? For starters, it’s a more challenging movement. There is no comparison between a complete dead stop at the bottom of a squat and powering back up to starting position versus a traditional squat where you have momentum built and only a half a second pause or so at the bottom of the movement. The pause at the bottom of the box squat kills all momentum and forces you to recruit the glutes and hamstrings to help you muscle your way back up. This recruitment of muscles will directly translate into your traditional squats, and help you power back up with ease just as a rack pull aids you with the upper portion of a deadlift.  Due to the heightened challenge box squat pose, the maximum weight used will not be nearly as much as your traditional squat. This lowers the amount of spinal compression which can play a key role in longevity. The lightened load and the range of motion also reduce the stress on the patellar tendons, saving your knees in the long run from too much wear and tear. How to execute a box squat properly. Set up as you would for a traditional squat inside a rack or power cage. Using just the weight of the bar, unrack it and position yourself the distance away from the rack where you would perform your squats. Take note of the distance. Rerack the weight.  From this spot, place your box behind you so it is just touching your heels Add your desired weight, unrack the barbell, and step back to position yourself for your squat. Keeping your chest up and back straight, descend into the squat slightly pushing your hips back. As your glutes reach the box it is important to not release all tension off your muscles and fall into the box. Keep the tension constant as you slowly begin to transition. Aim to place your glutes entirely on the box, you do not want to be hanging off. Do not bounce off the box. Cut all momentum off as you sit. Pause for two to three seconds. Drive with your heels and ensure your chest does not fall forward as you begin to ascend and return to starting position. Challenge yourself in the long run by adding additional weight and lowering the height of the box slightly over time. The box height should never fall more than a few inches below knee height. Utilize this accessory movement to boost your squat strength, ensure longevity with your knee and spine health, and master the art of squatting by slowing down the movement and building the mind-muscle connection.