A Quick Hip Stretch & The Great Oil Debate: Priorities in Health
The Hip Stretch You Need After Sitting All Day
If you’ve been stuck sitting for hours, your hips and lower back are probably feeling the consequences. Before jumping into more active mobility work, we like to start with a Foam Roller Hip Extension—a simple but effective way to open things up.
Foam Roller Hip Extension:
Position yourself with one leg extended and the other bent, resting your back hip on a foam roller.
Let your hips sink down toward the floor as you relax into the stretch.
Hold for 30-60 seconds per side, breathing deeply.
Want a more active version? Try bending the leg with the whole foot in contact with the ground and actively pressing into the floor. This engages the muscles differently and can be great for both hip mobility and lower back relief.
Once you’ve loosened up, you can move into dynamic variations or standing mobility drills to keep things moving. The goal? Shake off the stiffness from prolonged sitting so you can move and feel better throughout the day.
The Great Oil Debate: Are We Missing the Bigger Picture?
If you’ve spent any time online lately, you’ve probably noticed the latest nutritional battleground: beef tallow vs. seed oils. Depending on where you look, seed oils are either the root of all metabolic evil or an overblown scapegoat for much larger dietary issues.
Let’s start with the obvious—nutrition shouldn’t be political, yet here we are. With RFK now in office, the health conversation has taken a dramatic turn, and somehow, cooking oil has become one of the most hotly debated topics. Meanwhile, the U.S. is still dealing with skyrocketing obesity rates, ultra-processed food dominating store shelves, and the fact that hyperpalatable, low-nutrient foods are marketed as “healthy” (looking at you, Kelce Mix cereal).
Now, to be fair, the seed oil debate isn’t entirely baseless. Some argue that the way these oils are processed and their high linoleic acid content could contribute to inflammation and metabolic dysfunction. But here’s the kicker—most research actually associates seed oil consumption with better health outcomes, even when isolating for linoleic acid. Is epidemiology perfect? No. Can we draw strong causal conclusions? Also no. But the weight of the evidence does not support the idea that seed oils are a leading driver of poor metabolic health.
What’s actually driving the crisis?
Ultra-processed foods being widely available and marketed as healthy
Diets lacking in whole, nutrient-dense foods
Chronically low protein intake for many people
Poor sleep, high stress, and an overall environment that makes healthy choices harder
Instead of obsessing over whether beef tallow is superior to seed oils (by the way, Steak 'n Shake fries are already cooked in seed oil before getting their final beef tallow fry-up, making them an 800+ calorie masterpiece), we’d be better off focusing on the big levers:
✅ Eating more whole, minimally processed foods
✅ Prioritizing protein, fruits, and vegetables
✅ Creating a home food environment that supports better choices
✅ Getting better sleep and managing stress
The reality is that food and health are far more complex than just one ingredient swap. Yes, some factors are outside of our control (hello, food environment), but many aren’t. Regardless of where the beef tallow vs. seed oil debate lands, the best thing you can do is focus on the behaviors that actually move the needle. It’s not always easy, but small, consistent efforts lead to real change.
So, stretch those hips, eat some real food, and maybe don’t lose sleep over what oil your fries are cooked in. There are bigger wins to be had.
Announcements
Welcome Marcin Murawski!
Marcin Murawski is an incredibly talented physical therapist from Poland with extensive experience and advanced training in osteopathic techniques and manual therapy. He has worked in Spain, assisting professional athletes and fighters, including world champions in the BKFC, helping them improve their overall physical condition, heal injuries, and enhance function. He also runs a family-owned physical therapy and osteopathic clinic in Poland, where he addresses various issues such as chronic stiffness and limited mobility, nerve and circulation problems, body posture integration, and much more using a holistic approach. Whether you're managing chronic pain, stress, or simply seeking to improve your overall health, Marcin works with you to support your body’s natural healing process and promote long-lasting wellness. He will be here Fridays and weekends; and is here next week Friday for a complimentary 15min session for current members. Sign up link to come.
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