Maintain Alignment, Maximize Health @dantweeton - Tumblr Blog

Going to be dropping my eccentric focused push-up circuit on the YouTube channel. It is a great way to build core & upper body strength by maximizing time under tension. I like using the perfect push-up at the local gym @brickhousebarbell_ (at Brickhouse Barbell) https://www.instagram.com/p/CorkuU4O1YI/?igshid=NGJjMDIxMWI=

Optimal diet to support endocrine function and testosterone levels: Start with protein. If you are engaging in heavy resistance training and regular exercise, a good rule of thumb is 1 gram of protein per pound body weight per day. Good sources include lean meats such as chicken, turkey, lean cuts of steak, eggs, and fish. I am also a fan of collagen protein shakes. Don’t go overboard on protein, and keep total caloric intake from protein under 35%. When caloric intake from protein exceeds 35% it has been shown to reduce testosterone levels. From here the % of fats and carbohydrates will be dependent on your carbohydrate sensitivity. If you are pre-diabetic, type 2 diabetic, or carb sensitive, it would make sense to limit carbohydrate intake to 10% or less. The limited carbohydrate intake should include nutrient dense fruits and vegetables such as spinach, kale, green leaf lettuce, blackberries, raspberries, and blueberries. If you are not carbohydrate sensitive, it might make sense to more evenly split carb and fat % intake to something like 35% intake carbs and 35% intake fats. In this case, I would still recommend consuming the previously listed fruits and vegetables, as well as adding more complex carbohydrate sources such as sweet potato, oatmeal, and quinoa. That leaves us with fat. Again, if you are not carbohydrate sensitive, % fat intake will likely be around 30-35 % of the caloric intake. If you are carbohydrate sensitive, fat intake will be a much higher percentage of anywhere from 55-75%. Consuming omega-3 fatty acids from sources like fatty fish is important. Other healthy fats include olive oil, avocado, eggs, and nuts such as pistachios or walnuts. A quick example, a 200 pound man who exercises regularly and needs 3000 calories per day to maintain weight would have a protein intake of 200g/day which equates to about 27% calories from protein. If he is not carb sensitive the remaining calories could be split evenly between carbohydrates, about 36% or 275g/day, and fat, about 36% or 122g/day. (at Brickhouse Barbell) https://www.instagram.com/p/CohWPuDulBj/?igshid=NGJjMDIxMWI=

New Video: How I Lost Nearly 100 Pounds YouTube Channel Dr. Dan Tweeton These are the 5 diet tips that helped me lose nearly 100 pounds and get in the best shape of my life 100% naturally: 1. Focus on Whole Foods 2 Cut out inflammatory foods 3. Balance omega 3 to omega 6 fatty acids 4. Eat anti-inflammatory foods 5. Eliminate foods your sensitive to Check out the Aligned Diet Booklet: https://tweetonchiropractic.com/books Maintain Alignment, Maximize Health Dr. Dan Tweeton Topics discussed are for educational purposes only and evaluation by an appropriate healthcare provider is necessary before implementing any suggestions discussed. #fitness #fitnessmotivation #fit #fitnessjourney #fitnessmodel #fitfam #fitnessgoals #fitnesslifestyle #fitmotivation #fitnesslife #fitspiration #fitnessfreak #fitguys #fitstagram #fitnessaddict #body #bodybuilding #bodypositive #bodytransformation #bodybuilder #bodybuilding #bodytransformation #workout #workoutmotivation #chiropractor #chiropractic #chiro #workouts #gym #gymmotivation (at Tweeton Family Chiropractic) https://www.instagram.com/p/CnhGAWPuAEg/?igshid=NGJjMDIxMWI=

New Video! YouTube Channel Dr. Dan Tweeton Hunched forward posture, anterior head carriage - it’s a recipe for neck and upper back pain. Luckily there are some devices and products to help with the pain. Here are 5: 1. Cervical Traction Pillows 2. Percussive Therapy Devices 3. Foam Rollers 4. TENS Units 5. Topicals For more information on chiropractic visit: https://tweetonchiropractic.com Maintain Alignment, Maximize Health Dr. Dan Tweeton Topics discussed are for educational purposes only and evaluation by an appropriate healthcare provider is necessary before implementing any suggestions discussed. (at Tweeton Family Chiropractic) https://www.instagram.com/p/Cnb8g_TuRz1/?igshid=NGJjMDIxMWI=

This is my ultimate 10 minute full body workout for strength, cardio, mobility, and flexibility.

YouTube Channel Dr. Dan Tweeton for video

Obviously, there is no replacement for strength training at the gym and getting outside for cardio and fresh air. But if you have a busy schedule and just don’t have the time, this is a great way to get the heart rate up and work the body. You can do it just about anywhere!

Be sure to hit the like, hit the subscribe, and stay tuned for more!

For more information on chiropractic visit:

https://tweetonchiropractic.com

Topics discussed are for educational purposes only and evaluation by an appropriate healthcare provider is necessary before implementing any suggestions discussed.

#fitness #fitnesslifestyle #workout #exercise #healthandwellness

Check out the new blog post on the website tweetonchiropractic.com With the new year comes many new year's resolutions, and a lot of people have goals related to physical fitness and the overall wellness of the body. Whether its weight loss, improved physical health, increased strength, or more muscle, there is no shortage of aspiration to achieve better health. One thing I would recommend you consider - what type of roadblocks may come up on your path to better physical fitness? If you plan on engaging in more physical activity and exercise, then muscle soreness and joint aches may be such a roadblock. That is why I recommend focusing on your recovery and incorporating a plan for recovery. Discussed topics include: 1. Proper Sleep for Recovery 2. Nutrition for Recovery 3. Supplements for Recovery 4. Mobility & Flexibility for Recovery 5. Chiropractic for Recovery #chiropractic #chiropractor #chiro #chiropractors #getadjusted #health #wellness #healthandwellness #health #wellness #motivation #personaldevelopment #bodybuilding #bodybuilder #fitness #fit #fitnessmotivation #fitnessjourney #fitnessaddict #fitnesslife #fitnation #workout #workoutmotivation #gym #gymmotivation #exercise #exercisemotivation #holistichealth #holistichealing #natural (at Tweeton Family Chiropractic) https://www.instagram.com/p/CnJ0EJXuuiD/?igshid=NGJjMDIxMWI=

New YouTube video on nutrition & recovery! https://youtu.be/Jq7AkmEb_cc Fueling your body with the right nutrition is essential when it comes to recovery and your physical fitness. In this video, I discuss important aspects of diet when it comes to recovery including: - Foods to avoid or limit - The importance of balance - Diet sustainability - Good sources of protein, fats, & carbohydrates If you want a jam packed, easy to read source on the years I have spent learning about nutrition and strategies I have implemented which have immensely helped me, visit https://tweetonchiropractic.com/books to get a copy of the Aligned Diet Booklet For more information on chiropractic visit: https://tweetonchiropractic.com Maintain Alignment, Maximize Health Dr. Dan Tweeton Topics discussed are for educational purposes only and evaluation by an appropriate healthcare provider is necessary before implementing any suggestions discussed. (at Tweeton Family Chiropractic) https://www.instagram.com/p/Cm9BA-ruUwf/?igshid=NGJjMDIxMWI=

Continuing the series on recovery, a new video on sleep and recovery!

youtu.be/lUAwMMFCTpc

Discussed topics include:

Sleep routine & circadian rhythm

Light exposure

Exercise

Sleep surface and pillows

Supplements for sleep

#chiropractic #sleep #fitness

Check out the new video series on recovery!

youtu.be/LMLiUlNhZdY

I discuss my top 5 recommendations to help aid recovery including:

1. Sleep

2. Diet

3. Supplements

4. Mobility / Flexibility

5. Chiropractic care

#chiropractic #fitness #recovery

Always enjoyed the view on this walk. #iowa https://www.instagram.com/p/CUK7pJRrU3e/?utm_medium=tumblr

#iowa

Today marks 6 years in practice since graduating from Logan University. Happy to continue providing chiropractic care! #chiropractor #chiropractic #chiropracticadjustment #chiro #business #bussinessowner #smallbusiness (at Tweeton Family Chiropractic) https://www.instagram.com/p/CTXfjzIHyaq/?utm_medium=tumblr

#chiropractor #chiropractic #chiropracticadjustment #chiro #business #bussinessowner #smallbusiness

Gentlemen - let’s have a discussion on epigenetics and the factors that can improve body composition (less fat, more muscle) and overall health. Epigenetics concerns the environmental and behavioral patterns that have an influence on our gene expression. Certain interventions can be made which would help facilitate a more ideal body state. Some factors to consider: 1. Testosterone Optimization Testosterone levels among men have been steadily declining in modern society. Levels today are much lower than what they were in the past, and this can have very negative effects for men when it comes to health and body composition. It may be a good idea to have your testosterone levels checked to see if they are in normal range. 2. Enhance mitochondrial function The mitochondria is the powerhouse of the cells in our body, and it provides the cells with the energy they need to perform their function. Ensuring appropriate health and function of the mitochondria is essential for improving energy levels and keeping the body in peak physical condition. 3. Manage cortisol levels Cortisol is a hormone which is necessary in day-to-day function and has normal fluctuations throughout the course of the day. It increases during times of stress, which is helpful when needed, but prolonged elevation of cortisol can be detrimental. There are lab tests which can be done to determine if your cortisol levels are out of normal range. 4. Increase resting metabolic rate Resting metabolic rate (RMR) is basically how many calories your body burns while at rest. In my opinion, everything listed so far is likely to increase/improve RMR. It is important to note that improving body composition by increasing muscle mass and decreasing fat mass is going to increase RMR as muscle tissue burns more calories at rest than fat mass. (at Brickhouse Barbell) https://www.instagram.com/p/CTGBpBKnAVe/?utm_medium=tumblr

Shooting for 100. (at Brickhouse Barbell) https://www.instagram.com/p/CS_uZBOnkR1/?utm_medium=tumblr

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Riffage #guitar #guitarist #guitarplayer #guitarsolo #guitaristsofinstagram #guitars #rock #rocknroll #rockandroll #rockstar #metal #music #rockmusic #rockout #metalhead #metalmusic #monday #mondayvibes #justforfun #musiclife #musiclover #musicmaker #makingmusic #rockriff #metalriff #alternativerockmusic #rockon #rockon🤘 #musiccomposer #composition https://www.instagram.com/p/CS4A1funxJA/?utm_medium=tumblr

Is working out with resistance bands soy? Asking for a friend. (at Brickhouse Barbell) https://www.instagram.com/p/CSl7KSArNGt/?utm_medium=tumblr

My kind of therapy. Lift heavy $h!t, punch, repeat. (at Brickhouse Barbell) https://www.instagram.com/p/CSJp27InGwP/?utm_medium=tumblr

Part 11 of the muscle strength and development series: Conclusion Review the equation (Time Under Tension + Loaded Resistance) + Recovery = Muscle Development I wanted to wrap up the muscle development discussion with some closing thoughts. Let’s revisit the importance of resistance training and how an exercise program empowers an individual to take control of their body and health. What does it mean to be healthy, what are healthy behaviors, and what foods are healthy? It appears there is a spectrum with one end demonstrating vitality and overall well-being, and the other end representing sickness and disease. Many times our actions and choices will take us from one end of the spectrum to the other. Poor behaviors such as a sedentary lifestyle, a chaotic sleep schedule, an inadequate diet, and a disregard for taking care of the body can set us on the path towards disease. With the amount of money spent today on healthcare one would expect an abundance of health and wellness throughout the majority of the population. Sadly, this is far from the truth as evident by statistics examining health criteria. Just take a look at some of the data on heart disease and it will paint a clear enough picture. All of this money pouring in yet sickness and disease seem to prevail if not flourish. An inherent flaw is the belief of what health is. Currently, many think that so long as there is no disease then there is good health. Only after a disease arises does the concern about health become apparent, and only then is action taken. This is not healthcare, this is sickness care. The solution is to break from this model and take control of your own health, to embrace true healthcare, and to do appropriate things to help the body function at its best. A healthy and well body is more able to ward off illness, fight disease, and allow for a vibrant life. Taking care of the body by eating right and making good behavioral choices, such as exercising on a regular basis, gets to the root cause of why many diseases develop and helps prevent them from occurring. Exercise is something I view as essential. I hope you gained something of value from this series. -DT https://www.instagram.com/p/CRqqlLYHYM8/?utm_medium=tumblr

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