September marks 12 years of coaching people, and to “celebrate,” I wanted to do what I do best: be a nerd.

So I’m sharing five lessons I’ve learned over those 12 years. We’re talking about what I do when someone feels a tweak during a workout, why I think some people could benefit from more intensity, and why I’ve changed my mind about chasing perfect movement.

I also get into knee valgus during running and why a bench press cue like “break the bar” might help one person but make the lift uncomfortable for someone else.

Some of this is research, some of it is experience, and some of it is me looking back at things I used to teach and thinking, “Yeah, I’d handle that differently now.”

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

I’ve had ulcerative colitis for around 25 years, and if you’ve followed this channel for a while, you know I’ve experimented with just about everything trying to get this disease under control.

Well, I’m finally in remission.

And strangely enough, the two things that seem to have made the biggest difference for me weren’t biologics or another prescription drug. They were two supplements: Boswellia Serrata and Indigo Naturalis, also known as Qing Dai.

Over the years I’ve experimented with different ulcerative colitis treatments, changes to my diet, medications, supplements, exercise and just about anything else I thought might help control my UC.

Within days of using these supplements I went from dealing with ulcerative colitis symptoms like blood, cramps, urgency and constantly worrying about what I ate to having none of it. I can eat foods again that I haven’t been able to touch in years. I’m gaining weight, gaining muscle, getting stronger, sleeping better and generally feeling like I have my life back.

But you guys know me. My experience is N=1, and my anecdotal experience of feeling better isn’t enough for me to tell you that something works.

So in this video we’re going down the rabbit hole.

I break down the research on Boswellia and Qing Dai for ulcerative colitis and IBD, how they may work, the randomized controlled trials, and the safety concerns, particularly the reports of pulmonary arterial hypertension associated with Indigo Naturalis.

I also take a closer look at the research that caused me the most concern, how the potential risk was actually established, and some of the conflicts of interest I found while researching the investigators.

I also talk about my history with the disease, conventional ulcerative colitis treatment, my experience developing pancreatitis after being prescribed 6 MP, Purinethol, and why my own experience has changed the way I think about risk when deciding what I’m willing to try.

Ulcerative colitis is a form of inflammatory bowel disease, or IBD, along with Crohn’s disease, and anyone who has experienced a serious ulcerative colitis flare knows how completely this disease can take over your life.

I’m not telling anyone with ulcerative colitis or crohns disease what they should take and I’m definitely not claiming I found a cure. I’m sharing what worked for me, what the research actually says, and the good AND the bad so you can make your own decisions.

If you’re dealing with ulcerative colitis, Crohn’s disease, or IBD and feel like you’ve tried everything, I hope there’s something in here that helps.

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Are barefoot shoes really good for running like many people say they are?

This is definitely something I changed my mind on. I used to be a staunch supporter of living your entire life in barefoot shoes. Sleep and dream in barefoot shoes. I was totally bought in, but it wasn’t based on science.

It was based on other people telling me to and I wasn’t equipped at the time to think critically about it.

Don’t get me wrong, I definitely think they’re extremely valuable for some people and they have their utility.

I’m just no longer breathing barefoot shoes like I used to.

In this video I steelman the barefoot shoe topic and examine the evidence point by point to inform you on whether or not barefoot shoes live up to all the hype.

I go through foot strength and structure, balance and performance, and injury prevalence.

I think there’s a ton of value here, whether you’re someone just looking to strengthen your feet or if you’re someone who’s curious about trying to run in barefoot shoes, I’m confident you’ll walk away from this episode with your answers.

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com