The foot and ankle form the foundation for all upright human movement. Every step, jump, or change of direction relies on their ability to absorb shock, stabilize the body, and transfer force efficiently. When movement dysfunction exists at this base level, it often leads to compensation up the chain—impacting knees, hips, and even the spine.
Below are common movement dysfunctions to look for during assessment or training:
Excessive Plantar Flexion at Contact When the foot strikes the ground in too much plantar flexion, it reduces shock absorption and alters normal gait mechanics. This often leads to stiffness, knee structure erosion, overuse injuries, and poor propulsion.
Overpronation This excessive inward collapse of the arch can cause instability in the ankle, strain on the tibialis posterior, and increased risk for medial knee pain or shin splints.
Supination Too little pronation results in a rigid, high-arched foot that fails to absorb ground forces properly—often leading to stress fractures or lateral ankle instability.
Inversion & Eversion Instability Excessive inversion (rolling the foot inward) or eversion (rolling outward) creates uneven load distribution, increasing the likelihood of ligament sprains and long-term joint irritation.
Abduction & Adduction of the Foot Abduction (foot pointing outward) and adduction (foot pointing inward) disrupt alignment and can contribute to dysfunctional push-off, medial or lateral pain, and inefficient gait patterns.
Each of these dysfunctions has the potential to drive pain, reduce performance, and increase injury risk. When unaddressed, they often become the root cause of chronic compensations seen further up the kinetic chain.
Early identification and correction—through movement screens, gait analysis, and targeted exercises—are key in restoring function and building a resilient, high-performing base.
At Aruka, we’ve seen that grit is not a personality trait—it’s a product of structure. Here’s our framework:
1. Clarity
You can’t hold someone accountable if they don’t know what the standard is. Grit begins with clear expectations, not vague intentions.
2. Ownership
Grit doesn’t blame. It doesn’t wait for perfect conditions. It says, “This is mine. Let’s go.”
3. Consistency
Showing up when it’s boring. Training when it’s inconvenient. Recovering when it’s easier to scroll. Grit shows up.
4. Feedback
Without timely feedback, effort is blind. Accountability systems make sure the mirror is honest—and frequent.
Grit in the Research: More Than Willpower
Angela Duckworth’s research on grit defines it as:
“Passion and perseverance for long-term goals.”
But the key element isn’t passion—it’s perseverance. And perseverance is trained, not just felt.
That means:
Structured environments build it
Supportive accountability strengthens it
Clear feedback loops reinforce it
It’s less about emotion, more about execution.
What Coaches Must Do
If you want to build gritty athletes, don’t just yell louder or post more motivational quotes. Do this:
✅ Set crystal-clear standards ✅ Define what excellence looks like ✅ Build systems that track and reinforce consistency ✅ Allow trusted correction from coaches and teammates ✅ Celebrate follow-through, not just PRs
And most of all…
✅ Model it. The most powerful form of accountability is leadership by example.
The Aruka Perspective
At Aruka, we teach that discipline is love in action. It’s not about punishment—it’s about stewardship.
Motivation is internal fuel. Accountability is the guardrail that keeps the athlete on the path when the fuel runs low.
In life and in training, the ones who last are not the most hyped. They’re the most anchored.
Final Thought: Grit Looks Like a Choice
Grit doesn’t always look glamorous. It looks like:
Showing up when it’s inconvenient
Saying no to distractions
Owning your mistakes
Training when it’s uncomfortable
Asking for help when needed
Choosing faithfulness over feeling
That’s what separates athletes who peak… from athletes who endure.
“Motivation will come and go. Accountability builds legacies.”
Growth hormone (GH), produced by the pituitary gland, plays a central role in metabolism, body composition, cellular repair, and muscle growth. As we age, GH production naturally declines. However, several lifestyle strategies have been shown to naturally support and even elevate GH levels without pharmaceutical intervention. Here’s what the research tells us.
1. Optimize Sleep Quality
Growth hormone is secreted in pulses, with the largest surge occurring shortly after the onset of deep, slow-wave sleep. Poor sleep quality or sleep deprivation can severely blunt this natural rhythm.
To optimize GH:
Go to bed at consistent times.
Limit blue light exposure at night.
Create a cool, dark sleep environment.
Avoid caffeine late in the day.
2. Engage in High-Intensity and Resistance Training
Short bursts of high-intensity exercise—like sprinting, circuit training, and weightlifting—are potent stimulators of GH. Both resistance and interval training increase growth hormone, especially when sessions are brief, intense, and allow adequate recovery.
To stimulate GH through exercise:
Incorporate high-intensity interval training (HIIT) 2–3 times per week.
Train fasted in the morning to further enhance hormonal response.
3. Reduce Body Fat and Sugar Intake
Elevated body fat, especially around the abdomen, correlates with lower GH production. High insulin levels—triggered by frequent consumption of sugar and refined carbohydrates—also suppress GH.
To improve hormonal balance:
Reduce intake of processed sugars and starches.
Focus on whole foods and protein-rich meals.
Maintain a healthy waist circumference.
4. Practice Intermittent Fasting
Fasting increases GH secretion through multiple mechanisms, including reduced insulin and elevated ghrelin. Even short-term fasts (16–24 hours) have shown significant increases in GH levels.
Benefits of fasting for GH:
A 24-hour fast can increase GH by up to 1,300% in women and 2,000% in men.
Intermittent fasting supports fat loss, which further enhances GH output.
Longer fasts should be medically supervised.
5. Use Amino Acids Strategically
Certain amino acids—particularly arginine, ornithine, glutamine, and GABA—have been shown to modestly boost GH levels by inhibiting somatostatin, the hormone that blocks GH release.
Sources of GH-supporting amino acids:
Arginine: turkey, pumpkin seeds, lentils.
Glutamine: beef, eggs, spinach.
GABA: fermented foods, green tea.
Some supplements contain isolated doses of these amino acids, but food-first strategies are generally recommended.
6. Utilize Sauna and Heat Exposure
Heat exposure—via sauna therapy or hot baths—can create a hormetic stress response, leading to temporary but significant increases in GH and IGF-1.
Protocols for heat-based GH stimulation:
Use sauna 2–3 times per week for 15–30 minutes.
Hydrate well and allow for adequate cooldown.
Combine with cold exposure for greater hormonal resilience.
7. Manage Stress and Lifestyle Rhythm
Chronic stress elevates cortisol, which directly inhibits GH secretion. Balanced nutrition, circadian rhythm alignment, and regular recovery practices all support healthy hormone output.
To support hormonal balance:
Practice breathwork, prayer, or quiet reflection.
Eat enough protein and healthy fats to support endocrine function.
Avoid overtraining or under-recovering.
Summary Table
Strategy
Mechanism
Quality sleep
Maximizes GH pulses during deep sleep
HIIT or resistance training
Triggers intense GH release
Fat loss + low sugar
Reduces insulin, removes GH suppression
Intermittent fasting
Lowers insulin & increases ghrelin
Amino acids
Suppresses somatostatin, boosting GH
Sauna/heat exposure
Induces acute GH surge
Stress & dietary balance
Supports overall hormonal regulation
Conclusion
While growth hormone declines with age, it does not have to fall off a cliff. Natural methods like quality sleep, fasting, strength training, and dietary discipline can significantly support GH levels. These strategies require consistency, not perfection—and when practiced together, they offer a powerful, non-pharmaceutical path toward improved vitality, strength, and metabolic health.
Citations
Medical News Today. “Ways to Increase HGH Naturally.” https://www.medicalnewstoday.com/articles/ways-to-increase-hgh
MedicineNet. “13 Ways to Increase HGH.” https://www.medicinenet.com/human_growth_hormone_13_ways_to_increase_hgh/article.htm
Healthline. “11 Ways to Increase Human Growth Hormone (HGH) Naturally.” https://www.healthline.com/nutrition/11-ways-to-increase-hgh
Engineering an athlete means building them with intentional structure, just like an architect designs a high-performance machine. It’s not just about lifting weights or running drills. It’s about understanding how every layer of performance—neurology, movement, recovery, and mindset—interacts and integrates.
The Aruka Method: A Skill-Based Engineering Model
The Aruka Method starts with a question: What skills must this athlete master to move, perform, and recover at their highest level—now and over time?
From this foundation, we build forward using five core engineering principles:
1. Movement Before Load
We analyze and correct dysfunction before loading the system. Through screens like the Movement IQ and Injury Risk Analysis, we identify inefficiencies and correct faulty patterns.
An athlete who moves poorly will always train around a compensation. We engineer quality first.
2. Train the Brain and Body Together
We integrate movement neurogenics—combining cognitive tasks with physical training—to hardwire reflexive control, speed up decision-making, and build adaptable motor patterns.
3. Build Skills, Not Just Strength
Strength is one skill. So is balance. So is rhythm, timing, and coordination. Every program is layered to develop stability skills, movement skills, fitness skills, and sport/recreational skills in the right order.
4. Code and Recode
We don’t apply cookie-cutter plans. We use data from assessments, KPIs, and real-time performance to recode each athlete’s program as needed. Whether they’re in a return-to-play scenario or peaking for competition, their blueprint evolves with them.
5. Respect the Nervous System
True engineering respects the system’s wiring. We train in sync with the athlete’s recovery, stress levels, and readiness—not just a weekly calendar. Performance isn’t built through force. It’s cultivated through clarity, timing, and restoration.
The Outcome: A Durable, Adaptable, Explosive Athlete
Athletes don’t just perform. They outlast, out move, and outperform—because they’ve been engineered with purpose.
If you’re a parent, coach, or athlete looking for a model that goes beyond reps and sets—this is it. Aruka is not a program. It’s a performance system.
The retina is one of the most energy-demanding tissues in the body due to its high concentration of mitochondria. In age-related macular degeneration (AMD), mitochondrial dysfunction is a key factor in progressive vision loss Macular Society+12PubMed+12Eye Q Optometry |+12Verywell Health. Restoring energy production at the cellular level offers a strategic target.
Photobiomodulation (PBM): Harnessing Red & Near‑Infrared Light
What it is: Photobiomodulation (PBM), also known as low‑level red/near‑infrared light therapy, uses specific wavelengths (typically 600–1000 nm) that penetrate deep into tissues to stimulate mitochondrial enzymes—especially cytochrome c oxidase—boosting ATP production and reducing inflammation Wikipedia+1Eye Q Optometry |+1.
Application to AMD:
The Valeda Light Delivery System (by LumiThera) delivers controlled red/NIR light to the retina. In patients with early to intermediate dry AMD, it has been shown to slow disease progression, lessen drusen burden, and improve visual acuity by two lines or more WebMD+9BrightFocus Foundation+9SEED+9.
An NIH-funded program (LightSight I & III clinical trials) demonstrated enhanced retinal cell energy, healthier tissue, and meaningful improvements in central vision SEED.
Clinical Evidence
A 2025 Baylor College of Medicine study reviewed published trials of PBM in non-exudative AMD. It found that PBM improved visual function (visual acuity and contrast sensitivity) and reduced anatomical markers such as drusen volume and geographic atrophy PubMed+1macular.org+1.
A UCL-led study demonstrated that brief exposure (3 minutes/day over two weeks) to 670 nm light enhanced color contrast sensitivity and low-light vision in participants over 40, indicating mitochondrial activation in the retinaVerywell Health+1Wikipedia+1.
Larger and longer trials are ongoing—such as EUROLIGHT and expanded PBM studies—to verify long-term effects and optimal treatment schedules macular.org+4Clinical Trials Arena+4Wikipedia+4.
PBM is not a cure. Current evidence supports slowing progression, not reversing existing damage or treating wet AMD .
Use only FDA-authorized devices under clinician guidance to ensure safety and effectiveness BrightFocus Foundation.
Conclusion
Energy-based therapies like photobiomodulation offer a compelling, science-grounded approach to macular degeneration—revitalizing mitochondrial energy, reducing inflammation, and slowing degeneration in a noninvasive manner. Early clinical results are promising, but broader validation is needed to optimize protocols and define long-term impact on vision preservation.
Pronation is a natural and essential movement of the foot that occurs when the foot rolls inward during the gait cycle. It allows for shock absorption, even weight distribution, and proper force transfer during walking and running. However, when pronation becomes excessive—known as overpronation—it can compromise foot stability and contribute to dysfunction throughout the kinetic chain.
What is Normal Pronation?
Normal pronation occurs when the foot rolls inward approximately 15 degrees after the heel strikes the ground. This controlled motion helps absorb shock and allows the foot to adapt to different surfaces. During the mid-stance phase of gait, the arch flattens slightly, and the body moves smoothly over the foot.
Key features of normal pronation:
Slight inward roll of the foot and ankle
Arch flattens slightly, then recoils
Weight transitions evenly from heel to forefoot
Tibia remains aligned over the foot
What is Overpronation?
Overpronation occurs when the foot rolls inward beyond the normal range, often accompanied by excessive flattening of the arch. This results in poor foot alignment and can lead to instability, altered mechanics, and overuse injuries.
Key indicators of overpronation:
Noticeable inward collapse of the ankle
Flattening or loss of the medial arch
Increased wear on the inside edge of shoes
Medial knee deviation or internal tibial rotation
Associated pain in the plantar fascia, tibialis posterior, or medial knee
Overpronation can be structural (due to foot shape) or functional (resulting from muscle weakness, mobility deficits, or previous injuries). Identifying it requires observation during dynamic movement—especially walking, running, or single-leg tasks.
Why It Matters
The difference between normal pronation and overpronation often comes down to degree and control. While normal pronation supports efficient movement, overpronation can disrupt biomechanics and increase stress on joints and soft tissue.
For clinicians, coaches, and movement specialists, the goal is not to eliminate pronation but to optimize it—ensuring it occurs within a healthy, functional range.
As we grow older, most health conversations focus on strength, mobility, cardiovascular fitness, or brain health. But one powerful area is often overlooked—our senses. Sight, hearing, touch, smell, taste, balance, and proprioception (body awareness) all subtly decline with age. This decline can directly affect our safety, independence, and quality of life.
Here’s the good news: just like your muscles and brain, your senses can be trained. And doing so may be one of the most underrated strategies for staying sharp, stable, and engaged as you age.
WHY SENSORY HEALTH MATTERS
Your senses are the gateway between your body and the outside world. They help you avoid danger, stay upright, enjoy your meals, and communicate effectively. When sensory systems decline:
Falls become more likely due to reduced depth perception, balance, or hearing.
Cognitive decline can speed up—research shows that poor sensory input affects brain health.
Daily enjoyment suffers, from muted tastes to difficulty hearing conversations.
You don’t have to accept this as normal aging. You can train your senses.
SIMPLE WAYS TO TRAIN EACH SENSE
1. VISION
Track moving objects with your eyes to build coordination.
Shift your focus from near to far to improve flexibility.
Get more natural light and rest your eyes from screens.
Practice figure-8 or diagonal eye movements.
2. HEARING
Practice sound recognition—sit quietly and name the sounds you hear.
Try selective listening drills in noisy environments.
Avoid constant loud noise and use noise-canceling headphones when needed.
3. TOUCH
Use different surfaces (grass, gravel, sand) barefoot to stimulate foot nerves.
Roll textured balls in your hands to sharpen tactile feedback.
Contrast hot/cold showers to stimulate the nervous system.
4. SMELL & TASTE
Smell herbs or spices blindfolded to increase discrimination.
Eat slowly and try to identify individual ingredients.
Rotate your food choices to expose your senses to variety.
5. BALANCE & PROPRIOCEPTION
Practice standing on one foot or walking on uneven ground.
Use stability pads or wobble boards to challenge joint awareness.
Include closed-eye balance drills for extra sensory engagement.
THE BRAIN-SENSE CONNECTION
Your senses don’t operate alone—they’re connected to your brain and nervous system. Every sensory drill strengthens your brain’s ability to interpret information, stay alert, and respond quickly. Sensory training is brain training in disguise.
INTEGRATE IT INTO YOUR DAILY LIFE
Add 3–5 minutes of sensory drills to your warm-up or morning routine.
Use your non-dominant hand for daily tasks to activate new brain areas.
Take “sensory walks” where you focus on sights, sounds, and smells.
Eat meals without distractions to fully engage taste and smell.
FINAL THOUGHT
Aging doesn’t have to mean fading. Honing your senses can help you stay stable, sharp, and connected to the world around you. It’s a simple but powerful way to support your health, independence, and brain as the years go by.
Train your senses—because what you don’t use, you lose.
