Physical Practice

Best Ways to Toughen Up

Published

1 year ago

July 28, 2023

You know what they say “All things get better with age,” and that rings true here. Right off the bat, the best recommendation I can give you is to get with an experienced trainer and get scientific about your goals and your results to get the best. I would find a few of them in fact, remember in “Old-Schooler selection,” “Character is King.” Now once you find this character make sure to be a respectful young person, but good character will always help the TRUE SPIRITED.

That said,

Let’s start with the basics and then we can go on to some of the “alternatives,” but some, of the more aggressive toughness builders.

Building muscle and strength involves a combination of effective training, proper nutrition, proper hydration, adequate rest, and consistency. Here’s a detailed guide on the best way to build muscle and strength:

Set Clear Goals: “The man with the plan.” Define your specific muscle-building and strength goals. Having clear objectives will help you tailor your training program and track your progress effectively.
Resistance Training: Focus on progressive resistance training, which involves challenging your muscles by gradually increasing the resistance over time. This can be achieved through weightlifting, bodyweight exercises, resistance bands, or machines. Compound exercises (multi-joint movements) like squats, deadlifts, bench presses, overhead presses, and rows are especially effective for overall muscle and strength development. We have put together some key focuses not normally mentioned to help enhance your training here.
Frequency and Split: We call this “time in training,” and there is real momentum here. I must mention that this momentum that carries into all aspects of one’s life. If I am going to take someone through the 007 training, it all starts with dynamic physical training. Aim to train each muscle group 2-4 times per week, depending on your experience level and recovery capacity. You can follow a split routine, where you divide your workouts to focus on different muscle groups on different days. Common splits include upper/lower body, push/pull/legs, or a body part split.
Progressive Overload: This principle involves continually increasing the demands on your muscles to promote growth and strength gains. You can achieve progressive overload by increasing the weight, reps, sets, or intensity of your exercises as you get stronger.
Form and Technique: Maintain proper form and technique during your workouts to prevent injuries and ensure you’re targeting the right muscles effectively. Consider working with a fitness coach or personal trainer if you’re new to resistance training.
Nutrition: A balanced diet that supports muscle growth and recovery is crucial. Focus on the following elements:
- Protein: Consume enough protein to provide the building blocks for muscle repair and growth. Aim for around 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals. Supplementation of protein is common practice to achieve required minimums in the modern workman’s day.
- Carbohydrates: Carbs provide the energy needed for intense workouts and replenish glycogen stores in muscles. Opt for complex carbs like whole grains, fruits, and vegetables.
- Fats: Include healthy fats from sources like avocados, nuts *, seeds*, and olive oil for hormone production and overall health.
- Hydration: Stay well-hydrated to support performance and recovery.
- If you want the next-level on optimal human nutrition, click here.
Pre- and Post-Workout Nutrition: Eating a balanced meal containing carbs and protein before your workout that can provide energy and minimize muscle breakdown. After training, consume a post-workout meal or shake with protein and carbs to aid muscle recovery and replenish glycogen stores. Pre-work out supplements are also safe ways to add a kick to the workout.
Rest and Recovery: Muscles grow during periods of rest, so ensure you get enough sleep (7-9 hours per night) and allow muscles at least 48 hours of recovery between intense workouts targeting the same muscle group.
Supplements: While a well-rounded diet should cover most of your nutritional needs, some individuals may benefit from supplements like creatine, whey protein, or branched-chain amino acids (BCAAs)* –ND Team wants to benefit from strategically certain supplements but limit synthetic nutrition overall, we don’t usually recommend the BCAA supplements that are out there, but some people do find benefit in using them. Consult with a healthcare professional before using supplements.
Consistency and Patience: Building muscle and strength takes time and dedication. Stay consistent with your workouts, nutrition, and recovery, and be patient with the process. Progress may not always be linear, but with persistence, you will see results.
Listen to Your Body: Pay attention to how your body responds to training and adjust your program accordingly. If you feel excessively fatigued or experience pain, take a step back and give yourself time to recover.

Remember that individual factors such as genetics, age, and training experience play a role in how quickly you can build muscle and strength. Stay committed to the process, and you’ll see the results you’re striving for.

Ok now let us go over some of the alternatives that many readers of self-character-building material know about and have maybe journeyed in a bit.

Certainly! Building toughness and mental resilience can be achieved through various practices beyond traditional physical training. Here’s a list of alternative but effective toughness-building practices:

Meditation and Mindfulness: Developing mental toughness involves cultivating focus, clarity, and emotional control. Meditation and mindfulness practices can help you manage stress, increase self-awareness, and build mental resilience.
Cold Exposure: Taking cold showers or immersing yourself in cold water can improve your ability to handle discomfort and stress. Cold exposure has been linked to various physical and mental health benefits.
Yoga: Practicing yoga enhances flexibility, balance, and body awareness while also promoting relaxation and stress reduction.
Breathing Exercises: Deep breathing exercises can help you regulate your emotions and maintain composure during challenging situations.
Visualization and Mental Rehearsal: Engage in visualization techniques where you imagine yourself successfully overcoming obstacles and achieving your goals. This can boost confidence and mental preparedness.
Gratitude Journaling: Writing down things you’re grateful for each day can foster a positive mindset and help you reframe challenges as opportunities for growth.
Volunteering and Community Service: Helping others and engaging in community service can build empathy, resilience, and a sense of purpose.
Solo Adventures: Taking on solo adventures or challenges, such as hiking alone or traveling to new places, can develop self-reliance and inner strength. This is more important than people give it credit, in fact, I would venture to say that in the scope of the animal kingdom, the men who roam alone more often than not are amongst the strongest.
Reading and Learning: Expand your knowledge and mental agility by reading books, exploring new subjects, or taking up a challenging course or skill.
Breath-Hold Training: Practice breath-holding exercises (in a safe environment) to increase your lung capacity and tolerance for discomfort.
Cognitive Behavioral Therapy (CBT): CBT is a form of psychotherapy that can help you identify and reframe negative thought patterns and develop healthier coping strategies.
High-Intensity Interval Training (HIIT): HIIT workouts challenge both your physical and mental endurance, helping you push through mental barriers.
Embrace Discomfort: Purposefully put yourself in uncomfortable situations, such as public speaking or initiating difficult conversations, to build confidence and adaptability. “Suffer Daily,” David Goggins, Navy Seal and author of You Can’t Hurt Me, has a key phrase for this, “embrace the suck!” Putting yourself through hard times, deep suffering, and all the cold showers is what toughness building is all about. “All challenges are opportunities to build strength.” For me and my crew “All Challenges are RESPONSIBILITIES to build strength, I cannot run with weak people or I weaken my own journey and my own toughness level, I am better alone than with my natural enemy.” Strong and weak are natural enemies do not forget that, in the human social construct the weak will try to deceive the strong, this means the strong must be smart too. Let’s go!
Intermittent Fasting: Practicing intermittent fasting can improve self-discipline and mental clarity while also offering potential health benefits.
Constructive Journaling: Keeping a journal to reflect on your experiences, thoughts, and emotions can enhance self-awareness and problem-solving skills. This is especially important in regard to creative or business endeavors where optimization and reflection will later be sought, and this practice if done in an organized easily re-callable fashion will deepen that time.

Remember that mental toughness is .not about suppressing emotions or denying vulnerability. It’s about developing resilience, adaptability, and the capacity to bounce back from adversity. Incorporate a mix of these alternative practices into your routine to build both physical and mental toughness.

Now we will get into what you won’t find anywhere else, what chatGPT cannot tell you.

Sleep on the floor. It takes a week of getting used to.
Striking. Boxing class, hitting the heavy bag, kickboxing, a form of striking. This kind of well-planned and well-executed training is great for joints and overall skeletal strength. Wrestling or Ju Jitsu is also recommended. I myself always try to encourage those around me to be consistent in martial arts in training of whatever kind, I feel to be at the top levels of well-roundedness and toughness together this component is necessary.
Early 0230-0330 wake-up. The morning routine of a few hours before the sun comes up, something we are out in front of ready for, appreciative of, and with open arms of love. This arcadian rhythm setting is for high-geared individuals.
Suicide Sessions. As I coach it likely takes a long time before I prescribe these but eventually, this is where apprentice gym-killers end up. This is where we have passed the warm-up stages, we getting up early, and we are training our brains out every session. It starts after a few weeks of build-up, then a suicide session happens then we recover a day from it sleeping ten hours. Before you know it we are suiciding every session every day, there seems like there is no limit to what we can do!!!! When experienced athletes come down, or guys that have been with me before they know what they are coming for. I am not the biggest fan of a cocky person, that said, I and my crew are breaking all necks in the gym, the humble great characters in there will ask questions the small jealous minds will fry and this is because we are doing double what other m*f*rs are doing in there in a non-stop, frankly terrifying fashion. They are all thinking “If these guys got ahold of me and started going all non-stop for hours like that forget it I am in little bits and pieces at the end.”
Mountain Climbing. Climb mountains literally as a pastime. Climb the nearest one all the time.
Time in Nature. Stay in nature, stay roughed get certified by the Great Teacher, and build on that with more and more dedicated trips for longer amounts of time.

Please keep in mind that supplements are a great way to address the issue now but we highly recommend getting into a permaculture-sourced high-diversity diet and starting to craft it to address all issues as soon as possible.

Physical Practice

California Special Starters List

Published

2 weeks ago

November 3, 2024

Brandon Angel

This list is of easy-to-get seeds/plants,

rosemary rosmarinus officinalis
sage salvia officinalis
lavender lavandula spp
thyme thymus vulgaris
oregano origanum vulgare
basil ocimum basilicum
parsley petroselinum crispum
mint mentha spp
bay laurel laurus nobilis
chives allium schoenoprasum
california sagebrush artemisia californica
white sage salvia apiana
coyote brush baccharis pilularis
manzanita arctostaphylos spp
black sage salvia mellifera
toyon heteromeles arbutifolia
cleveland sage salvia clevelandii
sticky monkey flower mimulus aurantiacus
california fuchsia epilobium canum
yerba santa eriodictyon californicum
echinacea echinacea purpurea
chamomile matricaria chamomilla
feverfew tanacetum parthenium
lemon balm melissa officinalis
california poppy eschscholzia californica
st johns wort hypericum perforatum
valerian valeriana officinalis
yarrow achillea millefolium
comfrey symphytum officinale
marshmallow althaea officinalis
bee balm monarda didyma
mexican bush sage salvia leucantha
purple coneflower echinacea purpurea
russian sage perovskia atriplicifolia
goldenrod solidago spp
butterfly bush buddleja spp
penstemon penstemon spp
california lilac ceanothus spp
milkweed asclepias spp
hummingbird sage salvia spathacea

…..damiana too!

Some ornamental species, that can be mixed in for incredible aesthetics, and provide diversity for the growth of the above;

oleander nerium oleander
rockrose cistus spp
bottlebrush callistemon spp
texas ranger leucophyllum frutescens
lavatera lavatera maritima
pineapple sage salvia elegans
woolly blue curls trichostema lanatum
french lavender lavandula dentata
manzanita dr hurd arctostaphylos manzanita dr hurd
grevillea grevillea spp
buddleja davidii butterfly bush
desert willow chilopsis linearis
purple sage salvia leucophylla
lantana lantana camara
california buckwheat eriogonum fasciculatum
red buckwheat eriogonum grande var rubescens
santolina santolina chamaecyparissus
creeping thyme thymus serpyllum
jerusalem sage phlomis fruticosa
silver bush lupine lupinus albifrons

remember the study of what is there is going to unlock yet another level / world in the game of this life!!

Abstract

NUTRITIONAL DIVERSITY DIET DEMAND

Published

5 months ago

June 15, 2024

Brandon Angel

ENGLISH

I have been beating the drum now for about 6 years on the importance of the solve-all ‘Nutritional Diversity Diet‘ including climate change conversation, food crisis, health crisis, economic disaster, universal sustainability, freedom, and quality of life/ athletic performance enhancement that came to me on an unbelievable fight with a plague that consumes so many people today.

If a culture demands a Nutritional Diversity Diet consisting of a minimum of 60 different species consumed in a week, with a focus on living plant food directly from the plant and designed by strategic produce, most of which is exotic and must be cultivated for performance purpose, several significant changes and adaptations would be necessary and would be caused:

Farmers would need to adopt polyculture a.k.a permaculture farming methods, growing a wide variety of plants simultaneously. Specialized knowledge and techniques would be required to cultivate exotic species, including understanding their specific growing conditions, pest management, and harvesting methods. Implementation of permaculture principles would become more widespread to sustainably manage the land and support the growth of diverse crops. Permaculture farming, which enhances natural life, would replace monoculture farming, which is damaging to nature. This shift would support healthier ecosystems, provide habitats for various insects, birds, and other wildlife, and improve soil health due to diverse planting and reduced monoculture practices, enhancing nutrient cycling and reducing erosion.

Establishment of seed banks and plant nurseries focusing on diverse and exotic species would be necessary. International collaboration and exchange programs would facilitate the import of exotic plant species and their integration into local agriculture. Use of greenhouses, hydroponics, and aquaponics would be necessary to cultivate species that require specific climates or conditions not naturally present in the region. Investments in technology for climate control, soil management, and irrigation systems would support the growth of a wide range of species.

Chefs and home cooks would need to experiment with new recipes and cooking techniques to incorporate a wide variety of plant species into their diets. Culinary education would expand to include training on how to prepare and utilize exotic and diverse plant foods. Traditional dishes might be adapted to include a broader range of ingredients. New cultural festivals and events could emerge, celebrating the diversity of food and the unique benefits of different plants. “Farm to table,” is already an underground cultural phrase for the health enthusiast. Small cultivations, even five-gallon bucket stacks on balconies would be employed with the education regarding chlorophyll, and the living electric plant essences that wild animals in excellent health dental and physical without medical care institutions thrive on. We are working on digital education and dedicated community building now for this interest.

Increased demand for a wide variety of plant foods would lead to the expansion of markets and distribution networks. Farmers’ markets, specialty grocery stores, and online platforms would proliferate, offering a diverse range of fresh produce. New jobs in agriculture, horticulture, culinary arts, and food distribution would be created. Educational programs and workshops focusing on sustainable farming, plant cultivation, and nutritional diversity would provide training and skill development.

Greater agricultural biodiversity would support healthier ecosystems, providing habitats for various insects, birds, and other wildlife. Soil health would improve due to diverse planting and reduced monoculture practices, enhancing nutrient cycling and reducing erosion. Adoption of permaculture and organic farming techniques would reduce the need for chemical fertilizers and pesticides, leading to a decrease in environmental pollution. Emphasis on local cultivation of diverse species would reduce the carbon footprint associated with transporting exotic produce over long distances.

Increased consumption of a wide variety of plant species would provide a broader range of vitamins, minerals, antioxidants, and other phytonutrients, contributing to overall health and well-being. The diet’s focus on living plant food directly from the plant would ensure maximum freshness and nutrient density. Potential reduction in lifestyle-related diseases such as obesity, diabetes, and heart disease due to a more balanced and nutrient-rich diet. Increased awareness and education about the benefits of plant-based diets could lead to healthier eating habits across the population.

Some individuals and communities might resist changes to traditional dietary practices and preferences. Efforts would be needed to educate and encourage people to embrace the benefits of a nutritional diversity diet. Significant investments in infrastructure, research, and education would be required to support the transition to a diverse and exotic plant-based diet. Ensuring equitable access to diverse plant foods for all segments of the population would be crucial to avoid disparities in health benefits.

In conclusion, demanding a nutritional diversity diet with a focus on consuming a wide variety of living plant foods directly from the plant would lead to profound changes in agricultural practices, culinary arts, market dynamics, environmental sustainability, and public health. While the transition would pose challenges, the potential benefits to individual health and ecosystem health could be substantial.

SPANISH

He estado tocando el tambor durante aproximadamente 6 años sobre la importancia de la ‘Dieta de Diversidad Nutricional’ que lo resuelve todo, incluida la conversación sobre el cambio climático, la crisis alimentaria, la crisis de salud, el desastre económico, la sostenibilidad universal, la libertad y la calidad de vida/rendimiento deportivo. mejora que me llegó en una lucha increíble contra una plaga que consume a tanta gente hoy en día.

Si una cultura exige una dieta de diversidad nutricional que consista en un mínimo de 60 especies diferentes consumidas en una semana, centrándose en alimentos vegetales vivos directamente de la planta y diseñada con productos estratégicos, la mayoría de los cuales son exóticos y deben cultivarse con fines de rendimiento. , serían necesarios varios cambios y adaptaciones importantes que provocarían:

Los agricultores necesitarían adoptar métodos de policultivo, también conocidos como permacultura, cultivando una amplia variedad de plantas simultáneamente. Se necesitarían conocimientos y técnicas especializados para cultivar especies exóticas, incluida la comprensión de sus condiciones de crecimiento específicas, manejo de plagas y métodos de recolección. La implementación de principios de permacultura se generalizaría para gestionar de manera sostenible la tierra y apoyar el crecimiento de diversos cultivos. La agricultura de permacultura, que mejora la vida natural, reemplazaría a la agricultura de monocultivo, que es perjudicial para la naturaleza. Este cambio apoyaría ecosistemas más saludables, proporcionaría hábitats para diversos insectos, aves y otros animales salvajes, y mejoraría la salud del suelo gracias a la diversidad de plantaciones y la reducción de prácticas de monocultivo, mejorando el ciclo de nutrientes y reduciendo la erosión.

Sería necesario el establecimiento de bancos de semillas y viveros de plantas centrados en especies diversas y exóticas. Los programas internacionales de colaboración e intercambio facilitarían la importación de especies de plantas exóticas y su integración en la agricultura local. El uso de invernaderos, hidroponía y acuaponía sería necesario para cultivar especies que requieren climas o condiciones específicas que no están presentes naturalmente en la región. Las inversiones en tecnología para el control del clima, la gestión del suelo y los sistemas de riego apoyarían el crecimiento de una amplia gama de especies.

Los chefs y cocineros caseros necesitarían experimentar con nuevas recetas y técnicas de cocina para incorporar una amplia variedad de especies de plantas a sus dietas. La educación culinaria se ampliaría para incluir capacitación sobre cómo preparar y utilizar alimentos vegetales exóticos y diversos. Los platos tradicionales podrían adaptarse para incluir una gama más amplia de ingredientes. Podrían surgir nuevos festivales y eventos culturales que celebren la diversidad de alimentos y los beneficios únicos de las diferentes plantas. “De la granja a la mesa” ya es una frase cultural clandestina para los entusiastas de la salud. Se emplearían pequeños cultivos, incluso cubos de cinco galones apilados en los balcones, con la educación sobre la clorofila y las esencias vivas de plantas eléctricas de las que prosperan los animales salvajes con excelente salud dental y física sin instituciones de atención médica. Estamos trabajando en educación digital y construcción de comunidades dedicadas ahora a este interés.

Una mayor demanda de una amplia variedad de alimentos vegetales conduciría a la expansión de los mercados y las redes de distribución. Proliferarían los mercados de agricultores, las tiendas de comestibles especializadas y las plataformas en línea, que ofrecerían una amplia gama de productos frescos. Se crearían nuevos empleos en agricultura, horticultura, artes culinarias y distribución de alimentos. Los programas educativos y talleres centrados en la agricultura sostenible, el cultivo de plantas y la diversidad nutricional proporcionarían capacitación y desarrollo de habilidades.

Una mayor biodiversidad agrícola apoyaría ecosistemas más saludables, proporcionando hábitats para diversos insectos, aves y otros animales salvajes. La salud del suelo mejoraría gracias a la plantación diversa y a la reducción de las prácticas de monocultivo, lo que mejoraría el ciclo de nutrientes y reduciría la erosión. La adopción de técnicas de permacultura y agricultura orgánica reduciría la necesidad de fertilizantes y pesticidas químicos, lo que conduciría a una disminución de la contaminación ambiental. El énfasis en el cultivo local de diversas especies reduciría la huella de carbono asociada con el transporte de productos exóticos a largas distancias.

Un mayor consumo de una amplia variedad de especies de plantas proporcionaría una gama más amplia de vitaminas, minerales, antioxidantes y otros fitonutrientes, contribuyendo a la salud y el bienestar general. El enfoque de la dieta en alimentos vegetales vivos directamente de la planta garantizaría la máxima frescura y densidad de nutrientes. Posible reducción de enfermedades relacionadas con el estilo de vida, como obesidad, diabetes y enfermedades cardíacas, debido a una dieta más equilibrada y rica en nutrientes. Una mayor concienciación y educación sobre los beneficios de las dietas basadas en plantas podría conducir a hábitos alimentarios más saludables en toda la población.

Algunas personas y comunidades podrían resistirse a los cambios en las prácticas y preferencias dietéticas tradicionales. Serían necesarios esfuerzos para educar y alentar a las personas a aprovechar los beneficios de una dieta de diversidad nutricional. Importantes inversiones en infraestructura, investigación y educación.

Jun 10, 2024

Physical Practice

My Background

Published

6 months ago

May 21, 2024

Brandon Angel

Military, Construction, Business, my last ten years of alternative agriculture, (Permaculture Biodynamic Agriculture, R. Steiner), and I have had the blessing to work with some of the most respected men and women in the field. My work and immediate network is spread from Costa Rica to Colombia mostly, but exists in Mexico, and other pockets around the world. The Nutritional Diversity performance diet is a small underground team now that has had volunteers, university students, and PhDs, and is published in the United Nations Food and Agriculture submission to the Paris Agreement [1] and various other publications and references [1,2,3].

The potential I have seen in the conclusive case study over the past decade of my own eyes across Latin America is irrefutable and I have also been blessed to do this in new cities for some close friends with real issues and serious goals, which has allowed me to adapt the process a few times.

I have cured drastic health issues in myself and others that many do not recover from using these nutritional concepts and special strategies, coupled with rigorous fitness (very achievable with diet strategies).