What supplements in the Exchange are worth your money? Part 3 - We Are The Mighty
MIGHTY FIT

What supplements in the Exchange are worth your money? Part 3

This is it, part 3. There’s some weird stuff on this list, but don’t make the mistake of overlooking something or you may miss out on that “1 weird trick” to more gains than you ever thought possible. I’m only partially joking, I give a very clear recommendation to help boost your own endogenously produced free testosterone…check it out below.


What supplements in the Exchange are worth your money? Part 3

If your workout is typically less than an hour you literally don’t need this supplement.

(Photo by Sgt. Jonathan Wright)

Intra-workout (AKA something you need to take while training)

I covered this pretty solidly in my article on PFT nutrition here. I covered it even more completely on my website here.

I’ll sum it up for you one more time just to really beat this horse harder (I hate horses after all).

If your workout is less than 90 minutes, it’s probably completely unnecessary.

If your workout is 90 minutes or longer a simple beverage of ~40 grams of fast carbs, like Gatorade, ~15 grams of protein, and electrolytes (AKA salt and potassium) like those provided in a Gatorade every hour at and after the 90-minute mark should satisfy your need.

Maybe there’s an intra-workout that satisfies that need more simply than some fruity flavored protein powder and a Gatorade. I’m not sure, I haven’t looked that deeply into it recently. If you have one that you like, tell me in an email at michael@composurefitness.com, and I’ll include it in a future article on the best intra-workout supplements.

The one that seems to be purchased the most on bodybuilding.com contains no carbs and costs nearly dollars. That’s a bullshit product that completely misses the point/purpose of an intra-workout.

How to Increase Testosterone Naturally | Science Explained

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Testosterone support

This is a good time to talk about blends, proprietary recipes, and trademarked ingredients. If the supplement you are considering has any of these in them, DO NOT buy that supplement. These terms are just clever marketing and, more often than not are an excuse to hide the fact that the supplement is completely ineffective.

The specific testosterone support supplement I looked at in my bodybuilding.com search didn’t contain half of the vitamins/minerals that have been shown to have the most efficacy in boosting testosterone. It did have a bunch of unverified nonsense and herbal remedies in it like fenugreek, maca, and boron. I wouldn’t spend any money on this or any similar product for testosterone support.

If you truly have a testosterone deficiency, talk to your doctor about getting a no kidding testosterone cycle to help your medically recognized deficiency.

If you are simply trying to increase your testosterone because you think that’s good then try taking these with a dietary fat containing meal for at least a month to see if things change for you:

  • zinc (10–30 mg)
  • magnesium (200–350 mg)
  • vitamin D3 (50–75 mcg / 2,000–3,000 IU).

Buying those three should be much cheaper per serving than any nonsense that is 15 ingredients mixed together.

What supplements in the Exchange are worth your money? Part 3

Of course you could just get this one from your diet.

(Photo by Iñigo De la Maza on Unsplash)

Omega-3 fatty acids

Before I even get into Omega-3s ask yourself why you’re taking it. If it’s for joint health, then continue on. If it’s for heart health, stop and have a more in-depth conversation with your doctor. It seems that even though Omega-3 fatty acids have a positive effect on triglycerides and blood pressure they don’t actually seem to prevent cardiac events.

As far as joint health goes, the rule is simple. You want to be supplementing with 3 grams of combined EPA and DHA to get the effect you’re searching for. If the supplement you’re looking at has that serving size and no other nonsense in it, go for it.

Alternatively, you probably don’t need to supplement if you are eating fatty fish like salmon a few times a week. Make the decision for yourself. If you have access to salmon regularly, I don’t know why you’d waste your time taking more pills than you need.

What supplements in the Exchange are worth your money? Part 3

Pssst… Tryin’ to get a pump?

(Photo by Sgt. Kevin Stabinsky)

Pump stimulator

WTF is this/why do you need it? Seriously, I want to know. If you take something that is specifically designed to give you a pump, email me at michael@composurefitness.com and tell me why.

The pump stimulator I looked at had two ingredients that seem to be intended to do something:

  • Glycerol: It’s supposed to help your muscle cells to hold on to more water and therefore increase output. I found one weak paper on the topic. I’m not convinced. It will probably make you feel like you have a bigger pump since it’s allowing more water to be stored in your muscle…the only group I can see caring about this is bodybuilders. But even then, it may inhibit vascularity due to the increased water retention. TLDR: Meh.
  • A proprietary blend of something containing nitrate and who-knows-what-else. Stay away from trademarked or patented combinations like the plague. They lack evidence and efficacy (translation: it’s someone trying to pull the wool over your eyes.)
How Do Muscles Grow ? #1 HYPERTROPHY

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Mass gainer

Sure. If you’re trying to put on weight and everything else fails, then maybe try a mass gainer.

Actually, hold on a second there. There is a very clearly defined way to bulk:

Eat a calorie surplus.

I lay out a very clear set-by-step guide for how to do this in the smartest/simplest way possible in The Ultimate Composure Nutrition Guide (Which is free in my Free Resources Vault here).

If you choose to achieve said calorie surplus using a mass gainer, then go ahead. All a mass gainer typically is just a butt-ton (or is it an ass-load? I always get them confused) of carbohydrates… Guess where else you can get carbohydrates. In just about every delicious food!

If you prefer the mass gainer over all other foods, I guess go ahead, weirdo. In my own personal experience of anyone, I’ve ever seen purchase mass gainer is that it sits on top of the fridge 80% full until it expires. Pretty sure that’s the definition of a waste of money.

What supplements in the Exchange are worth your money? Part 3

(ME)

Those are the 12 most commonly purchased categories of sports nutrition supplements purchased on bodybuilding.com. Chances are you’ve seen them in your local supplement store/megastore and considered purchasing one or all of them. Hopefully, this guide has shown you where to spend your money and where to save it.

As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at michael@composurefitness.com.

As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.

If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group, post in there which category of sports supplements that I covered in this article that you are the most disappointed by.

What supplements in the Exchange are worth your money? Part 3
MIGHTY CULTURE

10 Instagram accounts every military spouse should follow

Instagram has fully dominated the zeitgeist. The “can I get your number?” of years’ past has mutated into the “what’s your IG handle?” of the new era. But you don’t have any need for that anymore. You’re married to a member of the United States armed forces. So here’s a handful of accounts to bring your carpal-tunnel thumb scrolling into the new age with a bit of inspiration for the loved ones of military members.


[instagram https://www.instagram.com/officialarmywife101/?utm_source=ig_embed expand=1]Army Wife 101 (@officialarmywife101) • Instagram photos and videos

www.instagram.com

@officialarmywife101

This account is one of the most popular MILSO (military significant other) accounts on Instagram. ArmyWife101 covers everything from veteran’s issues to perfect care packages to promoting fellow MILSO accounts.

[instagram https://www.instagram.com/airmantomom/?hl=en expand=1]Amanda (@airmantomom) • Instagram photos and videos

www.instagram.com

@airmantomom

Amanda has a great account for any woman who has transitioned from military to service to motherhood. In addition to having a very current IG profile, she also runs a podcast under the same @—a perfect program to underscore a jog around the block.

[instagram https://www.instagram.com/themilitarywifeandmom/ expand=1]Lauren Tamm (@themilitarywifeandmom) • Instagram photos and videos

www.instagram.com

@themilitarywifeandmom

Lauren is a military wife and mother of two who documents her life closely for her followers. It gives fellow military spouses a gentle look into the life of someone who can empathize with the struggles and triumphs of someone who is facing life as a military mother. Her shots are artfully composed and sure to crack a smile.

[instagram https://www.instagram.com/reccewife/ expand=1]Kim (@reccewife) • Instagram photos and videos

www.instagram.com

@reccewife

Kim is a tough ass, salt of the earth, no-nonsense Canadian military spouse. Her sardonic wit gives her profile a bit of an edge and is perfect for anyone who wants a glimpse into the parallel life of a military spouse across our northern border.

[instagram https://www.instagram.com/soldierswifecrazylife/ expand=1]Julie (@soldierswifecrazylife) • Instagram photos and videos

www.instagram.com

@soldierswifecrazylife

If you want something a bit more personal— Julie has you covered. She’s a military spouse and mother of two who fills her account with personalized messages of support in a non-partisan, playful way. She’s a spoonful of honey on your IG feed.

[instagram https://www.instagram.com/humans_on_the_homefront/ expand=1]Humans on the Homefront (@humans_on_the_homefront) • Instagram photos and videos

www.instagram.com

@humansonthehomefront

This handle is, unfortunately, inactive since 2017 (although the hashtag is alive and well). However, it has 61 posts archived to sort through. Each detailed post tells the stories of the brave men and women who serve our country, as well as the incredible people who love them. Any military spouse, parent, relative, or friend could get a twinkle of inspiration from this account.

[instagram https://www.instagram.com/movingwiththemilitary/?utm_source=ig_embed expand=1]Moving With The Military (@movingwiththemilitary) • Instagram photos and videos

www.instagram.com

@movingwiththemilitary

This account is like “Extreme Home Makeover: Military Spouse Edition.” Maria operates the account, which shows makeovers that they do for USOs, military spouses, and a whole other assortment of charitable military work. It’s a breath of positivity on your feed.

[instagram https://www.instagram.com/theseasonedspouse/?utm_source=ig_embed expand=1]The Seasoned Spouse (@theseasonedspouse) • Instagram photos and videos

www.instagram.com

@theseasonedspouse

Lizann works this account as a super valuable resource to MILSOs everywhere. She creates workshops and masterclasses to give tips and advice to newly minted military spouses dealing with everything from deployment to surviving the holidays at your parents.

[instagram https://www.instagram.com/support_lgbt_military/ expand=1]Support LGBT Military (@support_lgbt_military) • Instagram photos and videos

www.instagram.com

@support_lgbt_military

This is a beautiful account filled with stories, profiles, and (best of all) memes that empower LGBT veterans and service members. The account is highly active and, with over 10K followers, has a massive community with which to interact.​

[instagram https://www.instagram.com/thewaitingwarrior/?utm_source=ig_embed expand=1]Michelle Bowler (@thewaitingwarrior) • Instagram photos and videos

www.instagram.com

@thewaitingwarrior

Michelle Bowler balances mothering four children with the difficulties of being an “Army wife” at Ft. Campbell. Her IG account’s message is clear—”you are not alone.” Her whole goal is to act as a supportive lens to all MILSO’s and loved ones of first responders. Michelle also has a podcast with 46+ episode of interviews with spouses of all experiences, talking about various parts of military and first responder spouse life.

MIGHTY TRENDING

China issued a warning to its citizens traveling to the US

The Chinese Embassy in Washington issued a notice on June 30, 2018, telling its citizens to take caution when traveling to the US over summer.

“First, the United States medical expenses are expensive,” the notice said, encouraging its citizens to organize health cover in advance of travel.

The notice also warned that “US law and order is not good, and shootings, robberies, and theft are frequent.” Gun violence is a leading cause of death in the US.


“You should be on alert to suspicious people around you and avoid going out alone at night,” the notice also said.

China has issued warnings against the high rate of gun violence in the US in the past.

In 2017, the Chinese consulate in Los Angeles published a guide for citizens on how to respond to an active-shooter situation. And in April, 2018, the Chinese Foreign Ministry issued an advisory on popular messaging platform WeChat urging citizens to “be careful and prepare for the possibility that gun crimes may occur at workplaces, schools, at home and at tourist sites,” the New York Times reported.

What supplements in the Exchange are worth your money? Part 3
Ministry of Foreign Affairs of the People’s Republic of China headquarters.

The embassy notice issued on June 30, 2018, also discussed US border policy, and notified tourists that border patrol have the right to inspect travelers and to check their nationality and purpose of entry without a search warrant. But it also advised citizens to be vigilant.

“If the parties involved believe that the law enforcement officers have engaged in improper law enforcement or discriminatory practices, please keep the relevant evidence and ask to make a complaint to their superiors in person,” it said. “Sparking controversy with on-site law enforcement personnel is not helpful for resolving the obstruction of entry, and may even lead to a deterioration of the situation.”

The US has come under international scrutiny over the Trump administration’s tightened border security measures, including its “zero-tolerance” policy, which has seen more than 2,300 migrant families separated. Several videos have also surfaced showing border agents patrolling bus stations and asking travelers for identification.

In 2017, the US saw a drop in foreign tourism, which some dubbed the “Trump Slump.” According to Travel + Leisure, the US welcomed 72.9 million foreign visitors in 2017, down from the previous year’s 75.9 million, though the decline was only about 4%.

Under the Obama administration, the US saw record high numbers in 2015 with 77.5 million foreign visitors, Travel + Leisure added.

In 2016, nearly 3 million Chinese tourists visited the US and spent $33 billion, more than tourists from any other country.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY HISTORY

20 rarely seen 9/11 photos

When we think about September 11, we picture where we were, what we saw and how it felt. Iconic images and video from the moments before, during and after the attacks sit in our hearts and minds.

So maybe that’s why these lesser-seen photos have so much power. They serve as reminders of both what we lost that day and the resolve we gained.

On September 11 we pause and remember where we were, what we saw and how it felt.


Where were you when the towers fell? When the Pentagon burned? When heroes forced the plane to the ground in Pennsylvania, sacrificing themselves and saving others?

These photos are reminders of those moments and the patriotic fervor that welled inside us in the days that followed.

Never forget.

What supplements in the Exchange are worth your money? Part 3

President George W. Bush turns around to watch television coverage of the attacks on the World Trade Center Tuesday, Sept. 11, 2001, as he is briefed in a classroom at Emma E. Booker Elementary School in Sarasota, Florida. (Photo by Eric Draper, courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

The aftermath in Washington of the terrorist attack on the Pentagon, Sept. 11, 2001. (Navy photo by Petty Officer 2nd Class Robert Houlihan)

What supplements in the Exchange are worth your money? Part 3

An aerial view of the damage at the Pentagon two days after Sept. 11, 2001. On that day, five members of al-Qaida, a group of fundamentalist Islamic Muslims, hijacked American Airlines Flight 77, a Boeing 757-200, from Dulles International Airport just outside Washington and flew the aircraft and its 64 passengers into the side of the Pentagon. (Air Force photo by Tech. Sgt. Cedric H. Rudisill)

What supplements in the Exchange are worth your money? Part 3

View of a damaged office on the fifth floor of the Pentagon. (Air Force photo by Staff Sgt. Larry A. Simmons)

What supplements in the Exchange are worth your money? Part 3

President George W. Bush talks with Vice President Dick Cheney, National Security Advisor Condoleezza Rice and other advisors during meetings at the President’s Emergency Operations Center, Sept. 11, 2001. (National Archives)

What supplements in the Exchange are worth your money? Part 3

A clock, frozen at the time of impact, inside the Pentagon. (Air Force photo by Staff Sgt. Larry A. Simmons)

What supplements in the Exchange are worth your money? Part 3

Vice President Dick Cheney sits with National Security Advisor Condoleezza Rice in the President’s Emergency Operations Center during meetings on the day of the Sept. 11, 2001, terrorist attacks. (National Archives)

What supplements in the Exchange are worth your money? Part 3

Smoke rises from the site of the World Trade Center, Sept. 11, 2001. (Photo by Paul Morse, courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

Burned and melted items sit atop an office desk inside the fifth floor of the Pentagon. (Air Force photo by Staff Sgt. Larry A. Simmons)

What supplements in the Exchange are worth your money? Part 3

President George W. Bush talks on the telephone Sept. 11, 2001, as senior staff huddle aboard Air Force One. (Photo by Eric Draper, Courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

Secretary of State Colin Powell gets briefed inside the President’s Emergency Operations Center, Sept. 11, 2001. (National Archives)

What supplements in the Exchange are worth your money? Part 3

Wearing a gas mask, a New York National Guard soldier from the “Fighting” 69th Infantry Division pauses amid the rubble at ground zero. (New York National Guard)

What supplements in the Exchange are worth your money? Part 3

President George W. Bush and Vice President Dick Cheney meet in the President’s Emergency Operations Center during the Sept. 11, 2001, terrorist attacks. (National Archives)

What supplements in the Exchange are worth your money? Part 3

New York National Guard soldiers from the 69th Infantry Division and New York City firefighters band together to remove rubble from ground zero at the World Trade Center in downtown Manhattan following the 9/11 terrorist attacks. (New York National Guard)

What supplements in the Exchange are worth your money? Part 3

President George W. Bush grasps the hand of his father, former President George H. W. Bush, after speaking at the service for America’s National Day of Prayer and Remembrance at the National Cathedral in Washington, Sept. 14, 2001. (Photo by Eric Draper, Courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

The president greets firefighters, police and rescue personnel, Sept. 14, 2001, while touring the site of the World Trade Center terrorist attack in New York. (Photo by Eric Draper, Courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

Vice President Dick Cheney and National Security Advisor Condoleezza Rice look on inside the President’s Emergency Operations Center during meetings on the day of the Sept. 11, 2001, terrorist attacks. (National Archives)

What supplements in the Exchange are worth your money? Part 3

President George W. Bush greets rescue workers, firefighters and military personnel, Sept. 12, 2001, while surveying damage caused by the previous day’s terrorist attacks on the Pentagon. (Photo by Eric Draper, Courtesy of the George W. Bush Presidential Library)

What supplements in the Exchange are worth your money? Part 3

Soldiers from the 3rd Infantry Regiment (The Old Guard) render honors as firefighters and rescue workers unfurl a huge American flag over the side of the Pentagon while rescue and recovery efforts continued following the Sept. 11, 2001, terrorist attack. The garrison flag, sent from the U.S. Army Band at nearby Fort Myer, Virginia, is the largest authorized flag for the military. (Navy photo by Petty Officer 1st Class Michael Pendergrass)

What supplements in the Exchange are worth your money? Part 3

Sandra Dahl, left, is the widow of Jason Dahl, the pilot of United Airlines Flight 93, which went down in Somerset, Pennsylvania, on Sept. 11, 2001. The plane was believed to have been en route to the White House. Here, she holds an American flag along with Air Force Lt. Col. Mike Low after flying in the back seat of his F-16 Fighting Falcon fighter. (Air Force photo by Tech Sgt. Darin Overstreet)

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY TRENDING

Kim Jong Un tasted a K-pop show for the first time – and liked it

North Korean leader Kim Jong Un made a surprise appearance at a K-pop concert in Pyongyang after some speculation over whether or not he’d actually show up — and he reportedly loved it.

Kim and his wife, Ri Sol Ju, saw South Korean K-pop group Red Velvet, Girls’ Generation member Seohyun, and many others play at a “Spring is Coming” concert that appears to have captured his imagination.


“When such good atmosphere is preserved carefully and continuously, only the beautiful spring when new buds sprout, and flowers blossom and the rich autumn when the crops are abundant will always be in the way of our fellow countrymen,” Kim said, according to North Korean media.

Kim even told a South Korean performer he’d like to return the favor with a show in South Korea called “Autumn is Coming,” according to NK News.

“Please tell [South Korean President Moon Jae-in] that how great an event like this is,” Kim reportedly said, also explaining that he reworked his busy schedule to see Red Velvet.

Kim, and his wife watched the performance with South Korean officials including Minister Do Jong-whan of the Ministry of Culture, Sports and Tourism, who said Kim “showed a lot of interest while asking about songs and lyrics during the South’s performance,” according to NK News.

The performance also included some North Korean songs which were greeted with loud applause. And, as the event took place in Pyongyang, Kim himself was loudly applauded by the crowd.

Kim’s surprise visit to the show underscores a massive change in North and South Korean relations. Under Kim’s father, Kim Jong Il, North Korea kidnapped South Korean artists to help film propaganda movies.

In North Korea, citizens can be sentenced to death for simply possessing South Korean media. When South Korea used to air drop in media like DVDs, North Korea would respond extremely harshly.

But now, as tensions begin to thaw and Kim goes on a diplomatic offensive meeting with heads of state for the first time, his tone seems to have shifted.

MIGHTY HISTORY

That time some guy seized power in Montenegro and won a full-scale war

There’s been a lot of attention on the tiny Balkan country of Montenegro in recent days — are they an aggressive people? Are they any more or less aggressive than any other people? What’s the metric to use for aggression? That equation changes when you combine Serbia with Montenegro, like the rest of the world did until 2006.

What supplements in the Exchange are worth your money? Part 3
In that case, you can measure aggression by the number of World Wars started.

But there is one story in Montenegro’s military history that stands out above all others. In 1767, a man dressed in the rags of the monastery in which he lived arrived in the country’s capital of Cetinje, claiming to be the long-thought-dead Tsar Peter III of Russia. And everyone believed it.

He became Šćepan Mali — known in the West as Stephen the Small.


What supplements in the Exchange are worth your money? Part 3

Ah, the days before Google.

Today, no one knows who he really was before he became the absolute ruler of Montenegro and no one knows his real name. All we know is that the little country was in a full-on war with the Ottoman Empire, then a major world power, who was not thrilled to have a Russian Tsar next door. The tiny, mostly Eastern Orthodox Christian country sought support from mighty Orthodox Russia for its rescue from an Islamic invasion, but Russia was not about to lend help to this pretender to the Montenegrin throne.

They knew Tsar Peter was dead. In his place, Catherine II ascended to the throne. She would later be honored as Catherine the Great and her first step toward greatness was having her husband Peter murdered.

What supplements in the Exchange are worth your money? Part 3

Catherine the Great pictured with all the f*cks she gives.

While most people might think a homeless, religious nut taking control of their country and immediately getting invaded by their larger neighbor would be an absolute disaster, Montenegrins’ fears were put to rest in a hurry. It turns out Stephen was really, really good at this whole “Tsar” thing.

With 50,000 Turkish soldiers marching into a country the size of the greater Los Angeles area in 2018, Stephen managed to silence his naysayers (one bishop who had actually met Tsar Peter III tried to sound the alarm, but no one listened), use his natural charm to win the support of the country’s religious establishment, and then unite the country’s tribes for the first time in centuries.

He’s like a Montenegrin Ronald Reagan.

What supplements in the Exchange are worth your money? Part 3

Government is not the solution to our problem, government is the problem… specifically, every government but me.”

The first thing Stephen did was send the Turks packing. With his outdated and outnumbered Montenegrin forces, he routed the Turks just south of Montenegro’s capital and took to the internal matters of his small but new job.

By this time, Catherine sent a delegation of Russians to Montenegro to out the impostor as a fake or kill him, but one of the things she didn’t know about Stephen (which was actually a lot) is that he was really, really likable. So likable, in fact, that when the Montenegrins learned he wasn’t actually Tsar Peter III (for real, though), they shrugged and declared him Tsar Šćepan. Most importantly, no one killed him — they enjoyed his company instead.

The Russians now accepted that there was no getting rid of Stephen and that his strict control of the country actually reduced instability there. And so, they began to help him. They sent the supplies and cash he needed to upgrade his military.

Just in time to fend off another invasion of Montenegro. This time, 10,000 Venetians landed in Montenegro to avenge their Ottoman allies’ crushing defeat, only to be defeated themselves near Kotor. Venice was forced to retreat, taking heavier casualties, having to pay Stephen for permission to leave, and being forced to leave their weapons behind.

What supplements in the Exchange are worth your money? Part 3

Montenegrins don’t take kindly to sucker punches, as it turns out.

This particular victory was so great, even Catherine sent Stephen a medal, a Lieutenant General’s rank, and the uniform to go along with it.

But Montenegro’s glory was short-lived. The Tsar was murdered in his sleep by his barber, whose family was taken hostage by the Ottoman Turks. The Ottomans threatened horrible things unless the Greek barber did their bidding. Sadly for his country, the peace enforced among its tribes by their Little Tsar quickly fell apart without him. The Turks invaded again while they were distracted by infighting.

MIGHTY GAMING

Why we’re hyped about the upcoming ‘Fallout 76’

Last week, Bethesda Softworks dropped the announcement trailer for the newest installment in the exceedingly popular Fallout series, Fallout 76. Immediately, gamers across the internet set out to decipher every little bit of information they could about what’s in store. Recently, at Bethesda’s E3 Showcase in Los Angeles, we got a glimpse of what’s to come and we’re more excited now than ever for the game’s release on November 14th, 2018.

Previous installments in the Fallout series have been set roughly two hundred years after the nuclear apocalypse in various American landscapes. This time around, players will take the reins just 25 years after the bombs destroyed pretty much everything. Much to the delight of John Denver, the game will be set in West Virginia.

Before Bethesda’s recent showcase, there was much speculation about the title’s gameplay, but now we’ve got a lot more detail. It’s shaping up to be that same RPG experience you love, but now, Fallout is going online.


If you decide to get in on the multiplayer fun, that means that every human character you meet on your post-apocalyptic jaunt will potentially be another player. Befriend them, build a new civilization together, betray them and take all their stuff, raid other player’s villages, or hijack a nuclear warhead and destroy something someone spent hours making because you’ve stopped pretending you’re anything but an as*hole — the sky’s the limit!

Even the tiny details in the game are going to be amazing. The map of the game is said to be four times bigger than Fallout 4‘s 111km² map, making it the sixth largest world in gaming.

The superfans out there likely won’t settle for the regular edition of the game, especially when the $200 collector’s edition, called the “Power Armor Edition,” comes with an iconic, functioning power armor helmet. This is perfect if you were one of the lucky bastards few to get the Fallout 4 Pip-boy.

Plenty more details will be announced before the game is release in November, and we’re eager to feast on them.

To watch the official trailer, check out the video below!

MIGHTY FIT

Use this Jedi training technique to balance out your force production

The Force is constantly out of balance. First Anakin was supposed to bring balance, but he turned into a cyborg sociopath. Then Luke was meant to bring balance; he screwed the pooch as well though. Now here we are hoping Rey is able to put a US Marine in his place and finally balance the damn thing out.


The above is a serious imbalance in a galaxy far far away a long ass time ago. The imbalance I’m about to help you correct is a whole lot simpler and straight forward.

It’s the balance of strength and function between the front and back of your upper body. If you have a serious imbalance, you may be suffering from postural discomfort, pain, or significant stalls in your training. You don’t need a Jedi to solve this, all you need is basic knowledge of the push:pull ratio.

What supplements in the Exchange are worth your money? Part 3

Vertical and horizontal pushes and pulls are what you should be counting when it comes to your upper body ratio.

(@iqphysique96)

What the ratio means

You may have noticed some training plans online are broken up into three separate training days: push day, pull day, and legs day. The push and pull days refer to the upper body.

Pulling muscles are those that help you pull. They’re located on the back.

Pushing muscles are the muscles that help you push. They’re located on the front side of the body.

In order to maintain a balanced posture and ability, the front and back of the upper body need to be somewhat even in strength and capability.

What supplements in the Exchange are worth your money? Part 3

Sloped shoulders? You may be doing too many pushes and need to add in more pulls.

(Photo by Daniel Apodaca on Unsplash)

When things are stronger one way or another, you see people with posture that just doesn’t look right, not to mention their ability to apply force AKA strength.

All training plans can be broken down in a ratio of push related to pull to see where their focus is. You just count the pressing movements and pulling movement, then reduce the fraction. Don’t freak out, I know fractions are intimidating, it’s typically really small numbers like 4:4 or 8:6. We just reduce those down to 1:1 and 2:1.5 respectively.

For instance, the Mighty Fit plan is a 1-to-1 push-to-pull ratio. That very simply means that for every push exercise that you do, you also do a pull exercise.

What supplements in the Exchange are worth your money? Part 3

Time to add in more pulls. Horizontal 1-arm rows are a great exercise to help balance out an overactive chest.

(Photo by Alora Griffiths on Unsplash)

How/Why to move to a 1:2 Push:Pull ratio

If your chest and front delts are particularly large and tight, they will pull your shoulders and scapulae forward and give you that rounded upper back look. Strengthening your back muscles like your lower traps, rhomboids, and lats will bring some balance into your posture and relieve you of any discomfort.

Training all chest and sitting at a computer all day is a very common lifestyle for most of us. I’m guilty of it, and just about every peer of mine in the Marine Corps was the same.

The easiest way to correct an upper-body imbalance is to change your push/pull ratio. If you have forward shoulders from sitting at a computer all day, switch to a push/pull of 1:2. Do one push exercise for every two pull exercises.[instagram https://www.instagram.com/p/BdP21ywHLar/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Talking Programming Now . Antagonist pair sets are a great way to program your exercise selection. . Push Pull is a great way to program…”

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How/Why to move to a 2:1

If your back is overactive and tight, often seen in surfers, your shoulder blades will be pinched together, and chest will be open. This is from a strong back and a weak front. Presses and push-ups will bring balance back into this person.

If your job has you hiking a lot, you may be used to having your shoulders pulled back and together. If your nipples are facing the sky or you can barely get 2-3 fingers between your shoulder blades, this is you.

Changing your push:pull ratio to 2:1 may help your chest take some control in your upper body.

In addition, when you do conduct pull exercises, ensure that you are allowing your shoulder blades to move with the movement. Don’t lock them back and together (like you do in heavy bench presses with your back pinned into a bench).

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The biceps are actually a pulling muscle and the triceps are a pushing muscle. Check out the arm primer article for how to train these further.

(Photo by Alora Griffiths on Unsplash)

Now apply this ratio to you

If you have mild pain, discomfort, or a noticeable strength imbalance your first step to remedy things should be to change your push:pull ratio. It’s a simple solution to a problem that will prevent some “bodywork expert” from getting involved. You have the power, and now, the tool to bring balance to your internal upper body force production.

In the Mighty Fit plan, there is a pressing movement everyday set up as a push/pull set that is paired with a pulling movement. You’ll gain ample size and functionality in your upper body over the duration of the plan. If you are starting from a place of imbalance now you have all the information you need to change the plan to suit your exact needs; add a push or pull!

If you haven’t started the Mighty Fit plan yet…what are you waiting for? Click the link in the left navigation bar of this site page.

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Articles

These stories of female concentration camp guards will haunt your dreams

At first, concentration camp guards during the Nazi regime of World War II were male. However, with the introduction of female guards to Auschwitz and Majdanek, a new era began and German officials soon learned that these incoming women were quite good at their jobs. By the end of the war, more than 3,500 women acted as camp guards, making up almost 7 percent of all Nazi guards employed.


With no special training or particular background, these women either volunteered or were recruited through shrewd marketing techniques. Mostly young women and unmarried, or possibly married to a man who worked in the camp. Many felt they were doing their duty to their country.

1. Maria Mandl

Maria Mandl was one of the head guards at Auschwitz, despite her gender, and was known for her cruelty, which aptly earned her the nickname “The Beast”. It’s supposed that she had her hand in up to half a million deaths. While she was unable to climb the ladder in her field to the very top as a woman, she had absolute control over all the female prisoners and the rest of the female employees. She was only forced to answer to one man. Her tactics vary, but tales of her behavior resonated with prisoners.

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Maria Mandl after her arrest in 1945.

Many say she would stand at the entry gate and, if any inmate happened to look over at her, that individual would be taken away, never to be heard from again. She also put together an orchestra at the camp and, after regular work hours were over, the prisoners would be forced to march in time to the music. The orchestra often coincided with executions.

After Auschwitz was liberated, Mandl fled to Bavaria. After her capture, she underwent interrogations, and showed high levels of intelligence. She was turned over to Poland, and was sentenced to death by hanging.

2. Irma Grese

Grese was one of Mandl’s inferiors, who also worked at Auschwitz and served as a warden for female prisoners. Her reign, however, was short and she only made it to the age of 22 before being executed for her war crimes. This was still plenty of time for her to earn her own nickname, just like “The Beast” — her boss. Grese became known as the “Hyena of Auschwitz”.

She managed to earn the second-highest rank available to females, and routinely participated in picking which of the prisoners would go to the gas chamber.

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Irma Grese in 1945.

Greece’s actions are immortalized in a memoir that was written by one of the camp prisoners. It says that Grese loved to terrify the women in the camps, and that she specifically picked women who were remotely beautiful, sick, or weak.

During her trial, witnesses said she would allow half-starved dogs to attack prisoners; she also enjoyed shooting prisoners and would beat them to death with a whip. In addition, Grese also had several love affairs at the camp, one of which resulted in a surprise pregnancy; she then entrusted one of the prisoners to give her an abortion. After the war was over, she had hoped to pursue a career in acting.

3. Hermine Braunsteiner

Braunsteines was the first Nazi war criminal extradited from the United States. Working at Majdanek, she was known as the “Stomping Mare”.

Her most infamous actions include lifting children by the hair to throw them onto trucks headed to the gas chambers, hanging young girls, and stomping women to death. She became known for her crazy tantrums and could be expected to lash out with a riding whip at the slightest provocation.

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Hermine Braunsteiner in 1946.

As the Soviets approached, Braunsteiner fled to Vienna, then remained jailed for a year. She was later granted amnesty and lived in Austria, under the radar, until she met an American on vacation. They married, moved to Canada and then later to the United States.

No one knew of her past and she became known as a friendly housewife. A Nazi hunter and a reporter ran across her in Queens and exposed her actions. While her husband said he knew of her work, he did not know exactly to what extent her cruelty ranged.

4. Margot Dreschel

Dreschel headed to Poland in 1942 for the new Auschwitz II-Birkenau concentration camp. She headed up all the camp offices and soon became known as a horrific sight for most prisoners. She often disguised herself as a doctor and went to conduct indoor selections within the camp. With a trained dog in tow, she would make all prisoners undress, take their shoes and then make them stand for hours, naked.

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Margot Dreschel in 1945.

She frequently went to and from various camps to help with the selection of women and children for the chambers. She fled the camp after Germany’s surrender, and while in the Russian zone, several former prisoners abducted her and took her to the Russian Military Police. She was executed by hanging within the month.

5. Ilse Koch

Koch worked at the Sachsenhausen concentration camp and later at Buchenwald. She is mostly known for her participation in an experiment during which she picked out prisoners with tattoos to be murdered and then skinned. The skins would then be used for study, as one of her colleagues was writing a paper on the relation between tattoos and criminality.

She was arrested in 1943 by the Germans for charges of enrichment and embezzlement, then acquitted in 1944; however, she was arrested again by the U.S. in 1945.

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Ilse Koch, taken after her capture.

The trial process was not easy, though. During her first trial, she announced that she was eight months pregnant, from one of her many affairs. She was given life in prison and then served two years, before her sentence was lessened to four years, due to lack of evidence. However, she was re-arrested and tried again. Witnesses stated they saw her with human-skin lampshades made from the tattooed skin.

She was delusional and thought that her victims were coming back to harm her. Eventually, Koch committed suicide in her jail cell at the age of 60. Her son, who regularly visited her after being born in prison, was shocked by the news. Now, her body rests in an unmarked grave.

MIGHTY CULTURE

Drink up with these 5 veteran-made spirits

There’s a culture in the military of service and honor, integrity and sacrifice; all those good things. There’s also plenty of tradition in sitting down with a glass of something and talking about the glory days, remembering the friends lost and cherishing times spent together, on and off the battlefield.


Here are 5 veteran-owned companies bettering lives around the world with their innovative spirits:

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Merica Bourbon

1. Merica Bourbon

If you like the “sweet taste of freedom,” then pour yourself a glass of this fan favorite. With a smooth mouth-feel and complex flavor, this is definitely a bourbon you can get behind.

According to their website, “Merica Bourbon was born from military veterans who wanted to share the great taste of bourbon and freedom. It’s all about the flavor. This bourbon is meant to be shared with friends, on the rocks or neat, reminiscing on the good moments in life. So pull up a chair and have a glass or three with us and let us celebrate freedom together.”

Merica Bourbon was founded by Marine veteran Derek Sisson who brought us Famous Brands, and Army veteran Daniel Alarik, the mastermind behind Grunt Style.

Cheers, brothers.

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Heroes Vodka

2. Heroes Vodka

Founded by Marine veteran Travis McVey to honor two of his friends he lost while serving, Heroes Vodka is the “Official Spirit of a Grateful Nation.”

Since launching on Veteran’s Day 2011, Heroes Vodka has given over 0,000 back to veteran-focused local and national nonprofits. If that isn’t enough to get you to indulge, it should help that this vodka is actually delicious. Four times distilled, it’s as easy to drink as this brand is easy to love. Their list of accolades and awards are impressive, including multiple gold medals in tasting competitions like the “Vodka of the Year” at the Melbourne International Spirits and New York City’s 50 Best Domestic Vodkas Competition.

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Desert Door

3. Desert Door Sotol

If you’ve never had Sotol, get ready to be hooked. Desert Door is made by hand in Driftwood, Texas from wild-harvested West Texas sotol plants by three military veterans who met at an Executive MBA program. Marine veteran Brent Looby, Navy veteran Judson Kauffman and Army veteran Ryan Campbell are the best example of how different branches can unite around alcohol and entrepreneurship.

According to their website, Desert Door Sotol tastes unquestionably of the land. The sweet citrusy and herbal flavor is reminiscent of a desert gin crossed with a smooth sipping tequila.

Tasting notes include herbaceous, creamy and vegetal. It leads with grass and earth on the nose with a touch of natural vanilla. Toffee, mint, cinnamon and clove combine with citrus in a distinct way on the palate. It finishes with minerality and a welcome vegetal quality that will make you wonder why you haven’t met before and have you dreaming of your next encounter.

Desert Door Sotol stands alone as a great sipping drink, but it will level up your cocktails like never before. Our favorite? Use it in a “Desert Paloma” with grapefruit juice, lime juice and agave nectar and get ready for it to change your life.

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Hotel Tango Distillery

4. Hotel Tango Gin

Travis Barnes, like so many other incredible Americans, felt the call to enlist in the Marines following the terrorist attacks on 9/11. He left school at Purdue to serve his country. Following three tours in Iraq where he received multiple combat medals and incurred a Traumatic Brain Injury following an IED attack, Barnes received an Honorable Discharge and after graduating law school, pursued a new passion: distilling. The spirits are “fit to serve and made to share.”

While Hotel Tango crafts bourbon, whiskey, voka, rum, cherry liqueur, orangecello and limoncello, their gin is our very favorite. With a new wave style that’s citrus forward, it’s pleasing to gin vets and newcomers alike. Serve with tonic or sip on its own.

You can’t go wrong with this gin.

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Willie’s Distillery

5. Willie’s Distillery

Willie, originally hailing from Appalachian moonshine country in western North Carolina, is a veteran of the Army and U.S. Forest Service, serving as an Army Ranger, Special Forces Medic, Hotshot Wildland Firefighter and Smokejumper. Clearly, he’s a badass, as is his product line.

Notably, according to their website, Willie’s Distillery mills, mashes, ferments and distills corn, barley and oats on site, as well as producing spirits from ingredients like molasses, cream and Canadian whisky. Their spirits are distilled in a custom Bavarian Holstein still, crafted by a family-owned company that has been building world-class spirits stills since 1958. If that isn’t already incredible, they employ veterans in positions ranging from production and sales to management.

While Willie’s has all sorts of spirits from vodka and bourbon to their legendary moonshine, our favorite has to be the coffee cream liqueur.

Nothing says White Russian like Willie’s.

The lawyers make us say this: If you’re going to drink, do it responsibly and make sure you have a sober driver. We’re going to add: there’s nothing more responsible than supporting these 5 veteran-owned companies.

MIGHTY CULTURE

This is how astronauts pee in space

“Let’s talk about peeing in space.” — Mary Robinette Kowal, Hugo-Award Winning Author

During the space race of the Cold War, NASA scientists were so excited to get a man into space, they failed to come up with elegant means for him to relieve himself. As a result, the first American in space, Alan Shepard, was forced to pee in his spacesuit.


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At that point in time, NASA wasn’t even considering female astronauts. In fact, women weren’t admitted into the astronaut program until the late 1970s — and it wasn’t until 1983 that Sally Ride became the first American woman in space. “By this point,” observed Robinette Kowal, “the space program was built around male bodies.”

This exclusion wouldn’t be comical except for the fact that male astronauts literally lied about their penis sizes, causing failures in early pee-sheath engineering.

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That’s right, our early heroes of space exploration refused to use “small” condoms and would instead pee all over themselves. I don’t blame men for this. I honestly blame toxic masculinity, penis shaming, and lazy men who refuse to learn how to give sexual pleasure to their female partners — but I digress.

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The urine-condom technology developed enough to allow for a vacuum to suction the pee out into space, which apparently not only takes some timing skillz but looks pretty cool. The urine will boil violently, then the vapor passes immediately into the solid state and becomes a cloud of very fine crystals of frozen urine that might even catch the light of the sun…

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NASA continued to try to contain men’s pee with condoms and bags. After the accident aboard Apollo 13, the astronauts couldn’t use the regular urine vent but the alternate system caused droplets to float around the ship. Mission Control told the crew to stop dumping pee. According to Robinette Kowal, “it wasn’t meant to be a permanent ban, but the crew didn’t understand that. So they were stashing pee in every bag or container possible.”

The fastest option was to store it in the collection bags they wore in their suits. Poor Fred Haise kept his suit on for hours and got a urinary tract infection and a kidney infection.

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Male astronauts switched over to the Maximum Absorbency Garment as well because it was more comfortable and less prone to resulting in pee floating around the cabin. This is a great example of how diversity encourages innovation, folks.

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Robinette Kowal’s Twitter thread doesn’t stop there. She goes on to cover modern malfunctions, farting in space, the effect of gravity on urination urges, official and unofficial erections in space, and menstrual periods.

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(Apparently NASA engineers tied Sally Ride’s tampons together like a bandolier? Guys, if you have period questions, just ask women.)

Today, the International Space System efficiently collects urine and recycles 80-85% of it to astronaut drinking water. Peggy Whitson, an astronaut who hit her “radiation limit” after logging 665 days in space (an American record), suggests that engineers will find a way to create a closed-loop system and recycle all of their water.

So see some International Space Station innovation in action, check out this video of Italian astronaut Samantha Cristoforetti demonstrating their toilet.

International Space Station toilet tour

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MIGHTY TACTICAL

How the military tried to create an army of super soldiers

Technology wasn’t actually the method by which the military tried to create an army of super soldiers. It wasn’t a special armor or a Captain America-like serum either. No, like most harebrained schemes of the Cold War, the military tried to create a kind of “warrior monk soldier” with paranormal abilities that would take on the defense of the United States when technology could not.


The Army and the CIA, it turns out, could spend money on anything.

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The Marines got the Warrior Monk anyway.

The First Earth Battalion was more than just a bunch of men staring at goats. The idea was derived from the human potential movement, a counterculture phenomenon of the 1960s which believed humans were not using their full mental and physical capacity in their lives and could thus be and do more when properly trained or motivated. After the end of the Vietnam War, the Army was ready to review how it fought wars and try an approach less focused on filling body bags.

When the Army sent word that it was seeking new ways of fighting and training its soldiers, it was bombarded with suggestions that seemed bogus but had some merit, like sleep learning and mental rehearsal. It was also offered some of the less down-to-earth ideas in American culture. It attempted to create an Army focused on unleashing the human potential locked within the bodies of its soldiers, unused.

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Admit right now that unleashing an army of Tony Robbinses would be terrifying for the enemy.

So the U.S. military was divided over how to proceed. One side wanted to invest in developing weapons, technology, armor, and ways to train its soldiers. You know, Army stuff. The other side wanted to train soldiers to master extra-sensory perception, leaving their body at will to fight on the astral plane, levitation, psychic healing techniques, and the ability to walk through walls – they were asking for a “super soldier.”

Forget that there was no scientific evidence that this stuff actually worked. Or that the Army didn’t really ask if there was concrete evidence. And forget that the Army had no real plans to integrate these super soldiers into its order of battle against the Soviet Union when and if they did work. All they cared about were reports that the Soviets were seeking the same technology and powers, and the Americans wanted it too.

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In Marvel Comics, the Soviet superhero is the “Red Guardian” and I really need him to fight the First Earth Battalion now, thanks.

To settle the matter, the Army researched a report on all things parapsychology, from remote viewing to psychokinesis. This comprehensive study took two years and was released at a whopping 425,000 pages by the National Research Council. Their findings? Spoiler Alert: the evidence in favor of nearly all of these techniques and powers were “scientifically unsupported.”

What they did find to work were things like mental rehearsals before physically performing a task. Still, the 0,000 allocated toward the potential research in 1981 was never spent and was still unspent seven years later.

MIGHTY CULTURE

Why these British soldiers never say ‘yes’

Much of the world knows the Grenadier Guards from their roles as formal guards in London and at Windsor Castle. Their distinctive ceremonial uniforms are a symbol of the British Crown. They are also one of the world’s best light infantry units who joined the British Army in the recent wars in Iraq and Afghanistan. But while they left their distinctive bearskin hats at home, they did bring many traditions to desert wars with them.


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“Make way for the Queen’s Guard.”

One of those traditions surrounds saying the word “yes.” Apparently, members of the Grenadier Guards find the affirmative to be redundant. According to one guardsman in a 1989 BBC story called the “Weird and Wonderful Traditions of the Grenadier Guards,” saying yes is redundant as a guardsman always obeys his orders. The only alternative would be saying “no,” something a guardsman would never do.

So in the Grenadier Guards, they simply respond to direct orders with “sir.”

The Grenadiers’ unquestioned obedience doesn’t limit their ability to communicate. According to a ranking Guardsman of the time, they can still pass different meanings through the word using different tones and inflections. If you’re given a bad assignment, you just say “sir.” It doesn’t mean you’re happy about it, but you accept it. If you’re told something you simply just can’t believe, you might say “sirrrrrr?” Or maybe you disagree with it entirely and don’t like it one bit.

A monotone “sir” is an acceptable response. Tune in to the above video at around 6:15 to hear the Guards tell it.

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