🗞 A world-class workout routine | 3-2-1

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The Bircher Bar Weekly 3-2-1 is here to be interesting, educational, actionable and rewarding to you - our readers.

The goal is to pack in a bunch of great articles, recipes, new product ideas and giveaways in a fun and entertaining way - so much so that when you're finished reading it, you're equal parts devastated it's over and eagerly excited for the next one.

It's our job to put this together as best we can and your job to let us know if we hit the mark.

Let's go.

Highlights this week:

• A cheat sheet to help you pick the best medicinal mushrooms 🍄 

• How to beat the dreaded hangover 🍻 

• Our favourite product to help kick the year off right 🌱 

Our newsletter partner this week:

Before we get going, this is where we put some of our other favourite reads 👇 🗞 Give them a quick look - you might love them too ✅ 

3x interesting articles we've found:

Got a nasty cut? Just print over it! 🤓  

Printers are an office worker’s worst nightmare 😡 - never operating as they should and generally causing more headaches than they ever solve.

Well, they are possibly on track to redeem themselves in a big way with recent experiments out of the University of Bayreuth indicating that 3D printing may have a potential use for helping with tissue structure and repair! 🖥

Through the use of materials called hydrogels, the researchers demonstrated the ability to potentially print fibrous tissues such as connective and muscle tissue 🤯 

Incredible! 👇

A world-first Lupus breakthrough! ✅ 

Lupus is an autoimmune disease that is truly debilitating with limited treatment options and no cure - however, researchers at Australia’s Monash University have just made a world-first breakthrough that could start to move the needle! 💪 

It’s very early days as the process has been developed in test tubes and only proven in pre-clinical models, however, the results so far show the ability to potentially reprogram the T-cells of lupus patients which is key to stopping the progression of the disease 🤯 

This particular clinical model also has the potential to be developed for other autoimmune diseases such as diabetes, rheumatoid arthritis, and multiple sclerosis.

Time to get your workout back on track 💪 

There’s no shortage of plans, schedules and advice you can follow when it comes to developing a workout routine or getting a regular exercise plan together 🗒

In fact, sometimes that’s the exact problem. There is too much competing advice and it’s impossible to know where to start and who to listen to (not to mention a lot of the advice is downright terrible) 🫤 

So - when choosing which way to go with it, I think there are two main things to consider:

1. It has to be enjoyable for you - otherwise, you won’t stick with it.

2. It has to be tried, tested and effective so it’s worth your time and effort.

#1 is up to you, I can’t tell you what exercise you do or do not enjoy, but #2, I can help out with - and that is by pointing you to Dr. Andy Galpin.

As a bit of background - Dr. Andy Galpin, is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is also a human performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.

Dr. Galpin has worked with elite athletes (including All-Star, All-Pro, MVP, Cy Young, Olympic Gold medalists, Major winners, World titlist/ contenders, etc.) across the UFC, MLB, NBA, PGA, NFL, Boxing, Olympics, and Military/Special Forces, and more.

Broadly speaking - he knows fitness and exercise better than most.

We’ve put together a comprehensive piece that breaks down all of Dr. Galpin’s key pieces of fitness advice & specific recommendations - including his detailed 1-year long training plan - check it out in full with the button below 👇

Ads don’t have to be lame…

Like this one for Naked Wines 👇

The Bircher Bar believes in ‘everything in moderation’ - including moderation. So sometimes that means cracking open a great bottle of wine with friends and family and celebrating a bit.

P.S. - this one’s only for our U.S. readers

The Wine Club Supporting Independent Winemakers

Naked Wines connects you directly to the world’s best indie winemakers. As America’s largest DTC winery, Naked Wines strips the hassle and extra costs out of wine delivery to serve you top-quality wines for up to 60% less. Take a short quiz, select your preferred quantity of wines, and Naked Wines does the rest to provide you with regular shipments of world-class wines. Customers only pay for wines they love - no questions asked.

Get $100 off your first pack and try 6 bottles for only $39.99.

2 'easy eats' you can make this week

1x epic product find this week:

Mushies have never been so tasty! 🍄 

We recently dove into the phenomenon that is mushroom drinks and elixirs and realised that medicinal mushroom fans everywhere are looking for easier and tastier ways to get their mushroom fix!

Mushroom drinks offer a delicious and easy way to get your daily dose of medicinal mushrooms - and Teelixir does some of the best mushroom latte powders you’ll find anywhere 🌏

With 4 different flavours packing in 4 of the most revered mushrooms for improving health and performance 💪 - the Teelixir mushroom latte range is worth a try for anyone looking to try medicinal mushrooms for the first time - or for those looking for an easier way to make them part of a daily routine.

Check ‘em out 👇

Help Us Grow & Score Yourself Some Epic Freebies!

The long-awaited Bircher Bar referral program is NOW LIVE! 🙌 

So - how does it work?? Well - it’s as easy as:

1. Share us with some of your friends and family who you think might like us as much as you do

2. Get rewarded with products that I already know you love for everyone you send our way!

Everyone wins! 😃 

Our Current Subscriber Specials:

These are only made available to our email list, to use them, simply click the links below and enter the coupon at checkout (where applicable)

Keep checking this list as we are always getting bigger and better deals for our subscribers! :)

1. SuperFeast: Medicinal Mushrooms & Tonic Herbs - enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order.

2. Athletic Greens AG1: Foundational Greens Nutrition - click the link and subscribe for a FREE canister, shaker, 5 travel packs & a 1-year supply of Vitamin D3+K2 (& a 90-day money-back guarantee).

3. SEED - A Revolutionary 'Synbiotic' (Prebiotic + Probiotic Combo) - enter 'THEBIRCHERBAR' at checkout for 15% off your entire first purchase.

4. Live Momentous Supplements: enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order.

5. HumanTonik: Greens, Reds & Synbiotics - enter BIRCHERBAR10 at checkout for a minimum 10% off your entire order.

6. The Natural Edge: Fulvic Acid & Minerals - enter THEBIRCHERBAR at checkout for up to 33% off your entire order.

7. Life Cykel: Mushroom Grow Kits, Infusions, Liquid Extracts & More - enter THEBIRCHERBAR for a minimum 10% off your entire order.

8. Goli Gummies & Nutrition - enter THEBIRCHERBAR at checkout for a minimum 10% (up to 45%) off your entire order.

9. Teelixir: Superfood Medicinal Mushrooms & Tonic Herbs - enter THEBIRCHERBAR at checkout for a minimum 11% off your entire order.

10. Pique Tea: Amazing Matcha & Specialty Tea - click the link for our most up-to-date partner pricing

11. Funday Natural Sweets & Lollies - enter THEBIRCHERBAR for a minimum $10 off your entire order.

12. Tropeaka: Health Foods, Protein & Teas - enter THEBIRCHERBAR at checkout for 10% off your entire first purchase.

13. Biome: Sustainability + Eco-Retailer - click the link for the most up-to-date partner freebies, giveaways and sales

14. True Protein: Protein, Supplements & Workout Nutrition - enter THEBIRCHERBAR at checkout for 5% off your entire order.

15. White Wolf Nutrition: Vegan Protein & Nutrition - click the link and enter thebircherbar at checkout for the best current deal available ($$ off &/or free gifts).

16. Hilbilby: Fire Tonic & Cultured Food - click the link and enter BIRCHER10 at checkout for 10% off your entire order

17. Sipspa Matcha Tea - click the link and enter coupon code THEBIRCHERBAR at checkout for 15% off your entire order.

18. Kenko Matcha Tea - click the link and enter coupon code BIRCHERBAR at checkout for 10% off your entire order.

19. Happy Matcha Tea - click the link and enter coupon code THEBIRCHERBAR at checkout for 10% off your entire order.

That’s a wrap 👉 🌯 

As always - we try to make this the most valuable newsletter available in the health, wellness, lifestyle and science space - so I truly hope you've gotten something from it.

If you have any questions or feedback - don’t hesitate to hit reply and let me know:)

Talk Soon!

Darce 😊