Nutrition Corner

Why drinking raw milk can be dangerous: Raw milk, which comes from cows or goats and is not pasteurized, is associated with health claims like curing lactose intolerance and improving gut health, but these claims are unsupported by research. Consuming raw milk poses significant health risks, including food poisoning from germs like Salmonella and E. coli, and is especially dangerous for vulnerable groups such as young children, pregnant women, and those with weakened immune systems.

What are the benefits of beetroot? Beetroot, rich in nutrients like nitrates and antioxidants, is known to enhance athletic performance, support heart health, and help manage glucose levels, leading to its growing presence in juices and drinks. Unlike sugar beets, which are used for extracting sugar, beetroot is valued for its unique health benefits and dense nutritional content.

Recipe for The Day

Charred Brussels, Beetroot & Bulgur Salad Recipe: To make Charred Brussels, Beetroot, and Bulgur Salad, roast Brussels sprouts and diced beetroot with olive oil and balsamic vinegar until tender, then mix with cooked bulgur and top with walnuts and feta cheese. This healthy, flavorful salad takes about 45 minutes to prepare and serves four people, offering a nutritious balance of fats, carbohydrates, and protein.

Lifestyle & Fitness Focus

The 7 Best Exercises to Build Brute Strength

If you want to test the limits of your brute strength, it's crucial to incorporate a mix of foundational and challenging exercises into your routine.

Brute strength isn't just about lifting heavy; it’s about moving awkward loads with power and control. According to Robert Herbst, a personal trainer and 18-time world champion powerlifter, achieving true brute strength requires dedication and a willingness to push your limits.

Here are seven essential exercises that can help you build and improve brute strength:

1. Deadlift
   Start with your feet under the bar and toes slightly pointed out. Hinge at your hips to reach the bar, brace your core, and lift by pushing through your heels and engaging your glutes. Lower the bar back down with control. This exercise is fundamental for developing overall strength.

2. Barbell Back Squat
   Position your feet slightly wider than shoulder-width with toes turned out. Place the bar on your shoulders, brace your core, and lower yourself into a squat. Use the stretch reflex to rise back up, driving your hips forward and keeping your head up. This squat is excellent for leg and core strength.

3. Barbell Bench Press
   Lie on a flat bench, grip the bar slightly wider than shoulder-width, and maintain an arch in your back with glutes on the bench. Lower the bar to your chest, then press it back up and slightly towards your chin. This move builds upper body strength and power.

4. Barbell Shoulder Press
   Stand with your feet shoulder-width apart or staggered for stability. Press the barbell overhead while keeping your core tight. Lower it back to your collarbone or chin, adjusting the depth to avoid shoulder strain. This exercise is key for developing shoulder strength and stability.

5. Bentover Barbell Row
   Hold a barbell with a double overhand grip, hinge forward until your torso is nearly parallel to the floor. Pull the barbell towards your sternum, keeping elbows close to your body, then lower it back down. This row enhances back strength and improves posture.

6. Farmer's Walk
   Grab a dumbbell in each hand, engage your core, and walk forward with your shoulders back and head up. Start with a weight equivalent to half your max deadlift and increase gradually. This exercise is fantastic for grip strength and overall endurance.

7. Sledgehammer Hit
   Stand with feet planted, raise the sledgehammer over your shoulder, and swing it down while bending your knees and pushing your hips back. Slide your top hand down the handle as you swing. This dynamic movement is excellent for developing explosive power and coordination.

To build brute strength, you need to focus on progressive overload and proper form.

Start with lighter weights and higher reps to master your technique. Gradually increase the weight, aiming for 5-rep sets at 65–75% of your max, then work up to heavier loads with lower reps and longer rest periods.

This approach will help you develop the raw, unyielding strength needed to tackle even the toughest physical challenges.

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