idahokettlebells.com Blog

August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

Video of the week. This gives a good perspective on the getup, but really, just getting up and down off the floor is good no matter how you do it.

Another study, a randomized controlled trial (not just a food questionnaire), demonstrating that high protein and low carbs helps fight diabetes. Why do none of the restaurants and food companies that claim to donate to causes to fight children’s diabetes mention this? This is not new information, just another study confirming what we already know.
https://www.ncbi.nlm.nih.gov/pubmed/31338545/

Carnitine for strength! FYI: Beef has a ton of it.
http://www.ergo-log.com/2-g-of-carnitine-daily-makes-bodybuilders-stronger.html

Mark Sisson calls these “microworkouts.” This is something I’ve done my whole life, and are the basis for most of the exercise challenges IKSC has encouraged for many years now. I first started doing “microworkouts” well over 25 years ago on different jobs I’ve had and have always done this in some form or another. It is good for your brain, too.
https://www.marksdailyapple.com/benefits-of-microworkouts/

This article gives a good breakdown of what fats are good and which ones aren’t. The ones that are most commonly found in snacks are soybean oil, canola oil, and peanut oil. But, any kind of processed seed oil is basically a poison and damages every cell in your body, right down to the mitochondria.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2656/What_Are_Healthy_Fats?.aspx&fbclid=IwAR0PAt2nAKzrsJQ3T1PVSCyWqNLmnnrsKqjqI6oeBSjro3w8t2tSUc9JX4g

Here’s an interesting article (more just a testimonial) that I saw among the headlines today. Something to know is that PCOS is caused by insulin resistance and high blood sugar. Taking long stretches between meals is one way help with insulin sensitivity, but eating a very low carb and higher protein diet is more than likely going to be the best strategy.
https://www.yahoo.com/lifestyle/struggling-pcos-tried-intermittent-fasting-100000231.html

Muscles sore from training (Delayed Onset Muscle Sorenesss)? Sorry, there is no “gold standard” way to prevent it. Sometimes you just have to tough it out. Note: More exercise is apparently effective (my advice for as long as I can remember).

This chart from the NCSF explains it well.
12316443_990798800980605_9148026220118782454_n

August 8, 2019

IKSC Weekly Link Blast August 8, 2019

IKSC Weekly Link Blast August 8, 2019

This week’s video: Dan John is one of the best strength coaches in the world. I can’t agree more with his list of necessary training movements:

Awesome article on cortisol’s role in the body:
https://www.t-nation.com/training/the-best-damn-cortisol-article-ever

Great write up and video on the Hindu pushup.
https://originalstrength.net/2019/08/04/meet-your-new-love-the-hindu-pushup/?fbclid=IwAR1L7TfEHEgc7FQ4a1iY_zHFAEj3cC16pkkWrAaD7nwZKF26MufTnf8U9R4

How to avoid deficiencies on a plant-based diet:
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2616/_Three_Surprising_Dangers_of_A_Vegetarian_Diet.aspx?fbclid=IwAR3sq5B4qDBSpFIVm_eC1PWjmFNd4WrEv_DLteH5YIy9MbKwbc1VC_p0IMs

Salt is not your enemy.
https://suppversity.blogspot.com/2014/10/low-sodium-intake-for-athletes-good-for.html?fbclid=IwAR30KY6PSVNNQ-TZFHdwHK9mnRgg0ZDbyP7V0sktLJVOANUXXkjamneYRq0#

Hopefully no one reading this blog has any of these around, but good to share with others:
https://www.yahoo.com/lifestyle/5-healthy-foods-secretly-leading-203029069.html

August 1, 2019

IKSC Weekly Link Blast August 1, 2019

IKSC Weekly Link Blast August 1, 2019

The next nutrition class will be Monday August 5th at 7pm. We will focus on sleep and chronic stressors, and how they impact recovery, performance, and nutrition choices. Hope you can make it.

Video of The Week: Most of you have heard me talk about “metabolic flexibility” and how the goal is not to be “keto” but to be able to switch between burning fat and ketones to glucose at will. Robb Wolf explains this well.

Body shape and health. Yes, it matters. Where your body stores fat is important. Also, note the point about not having “chicken legs.” This is the reason every day is leg day at IKSC. The fastest way to change overall body composition is to do exercises that place a huge demand on the lower body somehow.
https://www.medscape.com/viewarticle/915978?nlid=130807_5402&src=wnl_dne_190725_mscpedit&uac=119889CJ&impID=2040135&faf=1

Creatine plus a little electrolyte seems to be a great combo. It makes sense that it would be more effective when coupled with elements that are vital to muscle contraction.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0291-x

A paleo diet will help you lose excess fat and improve health markers. In order for it to work, you must eat things that align as close as possible with what would have been available in a pre-agricultural society, which means no “paleo” cookies, gluten free treats, nut butters, etc.
http://www.ergo-log.com/paleo-diet-perfect-weight-loss-diet.html

Muscle mass and strength are some of the best measure of longevity. If you are over about 40, doing exercises and eating in such a way as to pack as much muscle onto your frame as possible will help you stay young.
https://www.linkedin.com/pulse/resistance-training-older-adults-position-statement-from-izquierdo

Ways to raise testosterone: The title of the article here is designed to get clicks, but really it should just be about factors that affect hormones in general.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/934/Five_Simple_Ways_to_Raise_Testosterone_Levels_for_Better_Body_Composition_&_Optimal_Health.aspx?fbclid=IwAR0FYz0lq1aCiaE9SHOwxf2dji3lRmEtk3XgSvsdJGAMTkOxzMexyguGvbo

July 25, 2019

IKSC Weekly Link Blast July 25, 2019

IKSC Weekly Link Blast July 25, 2019

Video of the week.

Next two links are awesome. One is on the importance of sleep and the other is stress. These two components are just as important as the time you spend in the gym.
http://www.ergo-log.com/sleep-improvement-makes-cardio-and-strength-training-more-effective.html?fbclid=IwAR2XR0_Ras2cMouF1_Tye2x4vRB0kIRSX_us7jVZGaXq3EAdijE2twdl34I

http://www.ergo-log.com/stressed-out-strength-athletes-take-longer-to-recover-post-workout.html

Deadlifts! Always a good choice. Keep in mind that the properly-done kettlebell swing does almost the same thing for your body, and most of these benefits apply to men as well.
https://www.t-nation.com/training/4-reasons-women-must-deadlift

Anyone who really wants to delve into the minutia (and read past the tabloid nutrition headlines funded by processed food companies) about what eating meat really does for your body.
https://chriskresser.com/red-meat-and-tmao-its-the-gut-not-the-meat/?fbclid=IwAR0nI10AxhrdpY-J0FJQuCF4I2gvA1XhKCFrDL5K4DJts7wMtgCjUafS-8c

Old article, but well worth the read. It pre-dates any kind of popular “diet-culture” interpretation of what a “paleo diet” is, or what has been pretty much bastardized by different cookbooks, etc.

The thing to realize is that the nutrition information presented comes straight from the physical sciences, not from nutritionists that are held to maintain the party lines of what the AHA and ADA claim is healthy.

https://www.westonaprice.org/health-topics/traditional-diets/caveman-cuisine/?fbclid=IwAR3zcEuwzt6HtCkLmwbfxYQCGWnAwMXgFUnDu3NZ-K3nV414JsjmHW6SjHU

That’s it for this week. Enjoy!

July 18, 2019

IKSC Weekly Link Blast July 18, 2019

IKSC Weekly Link Blast July 18, 2019

Video of the week: Nina will make you question everything you read about nutrition:

Someone needs to let the Mongolian restaurant next door know they’re doing it all wrong. Maybe now I won’t get so many funny looks when I fill up a bowl with nothing but a few nuts, some shoots and the rest is meat.
https://decentpropaganda.com/what-the-mongols-ate-for-success/?fbclid=IwAR1pd3L_7sK38r8IV63GpFhkJU-5D35-8XPv42TyB9Bh7d5SEgoI0ci1mFw

It is amazing how years ago so many mainstream nutrition types blew off a primal diet as a fad, and now how almost all their recommendations look about 95% paleo.

https://www.businessinsider.com/how-processed-foods-lead-to-weight-gain-nih-study-2019-5

And added benefit of something like the July Challenge where you limit palette options is that some learn they can’t handle certain foods upon reintroduction. That means those foods never really worked for you, but you didn’t realize it until taking them out.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1502/Smart_Food_Substitutions_For_Common_Food_Intoleran.aspx?fbclid=IwAR2YJBwBjdXWvMqAB81j9DbGBSfnntPmyr_BL2w8j4kKBjc-KAgBELLECEc

Devil is in the details. Our bodies are designed to operate optimally with a certain amount of sleep, sunlight, and eating foods that align with our physiology.
https://www.marksdailyapple.com/9-ways-sabotaging-weight-loss/

Our primal connection with dogs helped us to rise to the top of the food-chain. It is in our DNA.
https://www.theguardian.com/science/2015/mar/01/hunting-with-wolves-humans-conquered-the-world-neanderthal-evolution

Who can’t learn from Arnold?
https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle

Bonus video: You’re free to yell this any time in the gym:

July 11, 2019

IKSC Weekly Link Blast: July 11, 2019

IKSC Weekly Link Blast: July 11, 2019

This week’s video. More on food and mental health.

10 Things that are key to gaining muscle and losing fat.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1480/Ten_Simple_Truths_About_Body_Composition_That_No_O.aspx?fbclid=IwAR2XF3rw7TbjP8lQfpFvGhnqDQl7CetjlxjM2S7rNnlu9bOYOLnCUxi8PSM

I’ve been using what is now called “Intermittent fasting” for a lot of years now. It’s never hurt me in putting on muscle or keeping it. Looks like it didn’t hurt this group either.
http://www.ergo-log.com/time-restricted-feeding-without-positive-or-negative-effects-in-female-strength-athletes.html?fbclid=IwAR3Izur1ppxtwXqoOq-sHzkaKAV4Im_IIpy9BXS5V4m3cR1dP512aLzpNoA

Bone density. We talk now and then about this in class, and this is a specific reason many begin strength training. Things like squats, deadlifts, kettlebell swings, pushups, farmer’s carries, etc. put stress on the system enough to benefit. Additionally, make sure you are getting your magnesium, zinc, and vitamin D, in addition to calcium.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2467/How-Does-Strength-Training-Increase-Bone-Density.aspx

Even the mainstream headlines are getting the message that “chronic cardio” is useless and even harmful.
https://www.yahoo.com/news/weightlifting-better-reducing-heart-fat-192705157.html

We see negative press about carb restriction and replacing with fats in the diet. Here are results actual people have when they adopt that strategy. Virta Health is a trendsetter.
https://medium.com/@JPMcCarter/the-top-12-keto-myths-debunked-after-150-000-days-of-patient-care-9502383d4e8c

Bonus video: You’ll soon see a vegan propaganda video circulating showing several athletes who are supposedly vegan. Here’s the real story on them.

July 4, 2019

IKSC Weekly Link Blast July 4, 2019

IKSC Weekly Link Blast July 4, 2019

Video of the week: I can’t emphasize how important this is. Very much worth your time to watch this:

People who work hard live longer. This should be no surprise to anyone.
http://www.ergo-log.com/hardworkers.html?fbclid=IwAR3EyHDt-IcyQ38kwN2w3hxK4DTjktXb2Mk81aCaWcuKfMtJLFudt9rUpek

Be my guest to do this goblet squat challenge anytime. I kind of prefer 1,000 feet of lunges to this, but go for it if you are so inclined. Every day is “leg day” at IKSC.
https://www.t-nation.com/training/tip-the-50-rep-leg-day-finisher

Some of you give me a look of disbelief when I talk about Planet Weakness. I’m not making it up.
https://www.t-nation.com/opinion/planet-fitness-nightmare

A topic or question that comes up frequently is bodyfat percentage and if I test it or not. Here is something I wrote up on it a while back. The pictures shown are really not that far off, either.
http://idahokettlebells.com/blog/?p=728

This illustration is true for most people. I’ve given this out many times.
Carb_Curve_x

June 28, 2019

IKSC Weekly Link Blast June 27, 2019

IKSC Weekly Link Blast June 27, 2019

Video of the week:
Dr. Stephen Phinney and Dr. Jeff Volek are basically the modern leaders in the low-carb diet field, or “keto” as it has become known as. I’ve been reading their work and following them for several years now. Here is a good primer on nutritional ketosis.

I’ve eaten what would be considered a very low carb diet for several years now. I haven’t had a weight loss goal at all during that time. I’ve stayed pretty much the same weight and body composition, and anything physically I set out to do I can usually accomplish. I do know that if I add back more than about 50grams of carbs per day, the body composition starts to suffer.
http://www.ergo-log.com/low-carbohydrate-diet-not-slimmer-healthier.html?fbclid=IwAR1B04MXHkHTj0nUw04EikrpHiAvR7uOMU71DVQLVM8nAAl9KGV_Rbcuxfk

Think of our July Challenge nutrition guidelines as the “anti-processed food” diet. Good reasons to adopt that strategy full-time:
https://www.washingtonpost.com/lifestyle/wellness/its-trendy-to-scorn-processed-food-now-theres-research-to-back-up-that-attitude/2019/06/21/d19f54d8-929d-11e9-aadb-74e6b2b46f6a_story.html?fbclid=IwAR24xXoMtiFbC_kECkU2QLztDCWB3sdIJGmhPWrpXTCx30jv-9fLWXdgs-s&utm_term=.ae4ad2b65611

As it says on my business cards, form follows function. Train for performance and the aesthetics will follow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1253/Ten_Reasons_to_Train_for_Muscle_&_Performance_Instead_of_for_Fat_Loss.aspx?fbclid=IwAR2k_NSwAHTIpzdTp_lFtObDLr0ymJ10WKcBngByMzHTjguUyWqf0CIDVVw

We were talking about this just the other day. The benefit of concentric training is that you can do a bunch of it and recover fast.
http://www.ergo-log.com/concentric-strength-training-effective-eccentric-strength-training.html?fbclid=IwAR39FasZ0NSYwO3rWU6DPNy0EUDRBexTMBJC2H3varpHOYb4Yu_orkqVL4E

If you really want to go with no processed food, here is an option. The only downside I’ve found is it is sometimes hard to get in enough calories. I am carnivore about 5 days of the week, with a few meals of some starches, fermented foods, and limited vegetables. Been that way for about the past year.
https://carnivoreaurelius.com/carnivore-diet/?fbclid=IwAR3hWaRwCCavbcm__K6P5PR2KhpkQV2aNTw_YXrmT6gRenwYGejs3xcHTgU

Loaded carries. Can’t get enough.
https://www.t-nation.com/training/secret-of-loaded-carries?fbclid=IwAR3PSUNZ_hqYqbE2ebfWq_9SnAaYcd-IhLHw_ReR-QD0JpakPCDGIBI3JHE

Bonus video. Short, and a few years old, but still dead-on. The idea that dietary fat and cholesterol is a problem within itself is a lie:

Photos this week: The people who carved these drawings didn’t eat processed food. They are near a site likely used to harvest wild game by some primitive people, an estimated 5,000-6,000 years ago:
IMG_1955

IMG_1951

IMG_1954

June 20, 2019

IKSC Weekly Link Blast June 20, 2019

IKSC Weekly Link Blast June 20, 2019

Video of the week!

IGNORE some of the idiotic recommendations by modern bodybuilders. However, some great “bodybuilding” programs were used prior to the widespread use of steroids in bodybuilding. IKSC borrows from many of these old-school programs.
https://www.t-nation.com/training/3-reasons-you-cant-train-like-a-juicer?fbclid=IwAR0JqNKwV0k29kULP_zQstTd5MJSwuiO5dGqG4saR8SJM_Sp8pObWVqw1oM

Most of the nutrition strategies that actually work these days borrow heavily from what we called a paleo diet, when you get down and really look at them.
https://suppversity.blogspot.com/2016/05/ad-libitum-paleo-diet-w-handful-of.html?fbclid=IwAR2-9upwf-SELtGqz0hwtvtfXPiz23XMDo5efkNjiyeJySTVcSn4UzuAQfk

The big marketing push for fake meats are nothing more than the biggest processed food makers’ latest effort to sell the cheapest crap at the lowest price.
https://www.independentsciencenews.org/health/fake-food-fake-meat-big-foods-desperate-attempt-to-further-industrialisation-food/?fbclid=IwAR1rca1TULr5NQH4CmTe8uHtx5LEMUyozrvF8B5z2jXp9K3R1J8YEcqBr0Q

Along the same lines, here is the real story about greenhouse gas emissions and cattle. I’ve listened to hours of the professor cited here….and my photo below was taken right in the middle of cattle grazing land.
https://medium.com/@caroline.stocks/debunking-the-methane-myth-why-cows-arent-responsible-for-climate-change-23926c63f2c0?fbclid=IwAR3k95mj3HeITdhwbxwCF1AOQbibyZLszvwJZH0BTr8cNrynYVZ1DtzQsaU

Ajax at 3 Fingers

June 13, 2019

IKSC Weekly Link Blast June 13, 2019

IKSC Weekly Link Blast June 13, 2019

This has been in the works for a few years now. I think I first heard of the different military units working on it in about 2014. Of course, lots of individual Navy SEALS were some of the first ones to jump on the paleo bandwagon. Robb Wolf actually did a bunch of nutrition consulting for them, and one of the big names in sleep research is Dr. Kirk Parsely and his work came directly from him working as doctor working directly with SEALS.
As an interesting side note, way back in the 1950s and 1960s fighter pilots used a ketogenic diet to drop weight fast if they had put on a few pounds (and were at risk of being grounded due to being to big) and there were Air Force directions on how to do it.

https://www.washingtontimes.com/news/2019/jun/10/pentagon-eyes-ketogenic-diet-bid-build-more-lethal/

Creatine. It’s good stuff. This supplement is probably the most studied and safe sports supplement out there. I would say it is almost mandatory for anyone that avoids red meat for whatever reasons.
https://www.strengthcoach.com/public/Effectiveness-of-Creatine-Supplementation-on-Aging-Muscle-and-Bone.cfm?fbclid=IwAR1TFDgihYJB-pk17aGv9GOjxiuC_3DgbnOTpOcY–ExDZlBUGyiZVj1gjY

Ignore all the ads here, but this is not a bad article on leaky gut. It is simple and not too techie.
https://www.amymyersmd.com/2019/02/9-signs-you-have-leaky-gut/

IKSC’s July Challenge! I plan on doing this.
http://idahokettlebells.com/blog/?p=814

Our training – that emphasizes work capacity – is different than “cardio.” There are many forms of endurance training: There is strength-endurance, power-endurance, and then cardiorespiratory endurance. It is important to have a mix of all of those in your training for a variety of reasons.
http://www.ergo-log.com/endurance-capacity-protects-against-headache.html

This week’s video. Short and sweet. Here’s the best example of how to crawl. I do encourage you to buy his book.

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