idahokettlebells.com Blog

January 24, 2020

IKSC Weekly Link Blast: January 23, 2020

IKSC Weekly Link Blast: January 23, 2020

Here’s a glimpse of the certification I’m attending this weekend up in Seattle. I hope to bring back some great tools to add value to what I offer to everyone at IKSC.
Original Strength

Low-testosterone and a low-fat diet are linked, yet again. Don’t think that not getting enough animal fats aren’t a problem for everyone. Women don’t have as much testosterone as men, but they still have it, and not having enough creates its own set of problems. We need fats, especially good monounsaturated fats and saturated fats.
Low Testosterone

I found this article pretty interesting. I noticed when I went full-on carnivore I’d have cravings for fermented things like kimchee and sauerkraut. Looks like there is a biological reason for this. A friend of mine that is an expert in nutrition initially told me that was normal. She was right.
Fermented Food and Meat

More on soybean oil. Old news, really, but it is always good to reinforce. The more we learn about man-made foods, the more harm we learn that comes from them. More and more compounding evidence that ancestral nutrition is the way to go.
Soybean Oil

More on protein. You just can’t get too much by eating natural food sources.
High Protein and Cardiovascular Health

Video of the Week: Not to poke too much fun at Peloton, but all his videos are hilarious. (Shield your eyes!)

January 16, 2020

IKSC Weekly Link Blast: January 16, 2020

Filed under: Uncategorized — Tags: , , , — jbeaumont@idahokettlebells.com @ 9:13 pm

IKSC Weekly Link Blast: January 16, 2020

I let myself get behind, so this one will be a little sooner than an actual week. Going to continue to get these up on Thursdays. Not going to stress if I get behind a day, but that day seems to be a slow fitness news day so it is a good recap.

This article is targeted to runners, but I think it applies equally to lots of other recreational sports.
Why Runners Should Weight Train

I don’t care if anyone necessarily “tests” their athleticism by measuring their times, but the 90 seconds to 2 minutes of max exertion on a rower is a great conditioning tool. One thing I like is that it never seems to get easy, and I don’t think that there is a huge skill component that is going to make it easier.
500m Rows

I supplement with 10,000iu per day of D3 in the winter and 5000iu in the summer, as well as making a point to get as much sunlight as possible. I use liquid gel caps. I don’t have a preferred brand. I usually just get what’s on sale at RiteAid. Can’t be sure about anything with supplements, but I know deficiency in this vitamin is an epidemic.
Vitamin D

Intermittent fasting is finally getting into the mainstream. I’ve been doing this since 2008, when I found The Warrior Diet by Ori Hofmekler, which kind of gave me “permission” to do what felt good, rather than what most sport nutrition sources recommended. In 2013 I made it a point to fast once per week for 24 hours. I don’t know if I really got much more out of it other than going several hours between meals every day. Currently, I eat my first meal about 2 p.m. every day and then eat dinner at about 9 or 10 at night, and then on weekends I usually just eat one big meal in the late afternoon or evening. It’s worked for me for the past few years.
Fasting

Video of the Week: Adjustment to the leopard crawl. Also note, head up. Eyes always lead.

January 13, 2020

IKSC Weekly Link Blast: January 13, 2020

IKSC Weekly Link Blast: January 13, 2020

New evening schedule!
Schedule

Focus on making your last rep just as strong as your first, and train to be successful, not end in failure. This has always been a strategy for building strength. Looks like it works for building muscle size, too. The goal is to stimulate new growth, not annihilate yourself.
Training to Failure

To burn more fat/fuel, build a bigger engine (muscle). You don’t necessarily need a bigger chassis to put a bigger engine in a car. Most of us won’t naturally get appreciably larger with increased muscle mass, but we’ll move a lot better with a bigger powerhouse and an efficient fuel system.
Fat Loss Training

I don’t make blanket recommendations on probiotics. There is a lot we don’t know about the gut biome, and much of it is completely individual, based on genetics, medications, stress, sleep, life experiences, diet, disease history, etc., etc…. We just don’t know what we don’t know. You have to experiment with what makes you look, feel and perform better. That won’t be an overnight project.
Probiotics

Video of The Week: Worth re-watching for some of you that may have seen this before. Perhaps even more relevant during these months of little sunlight. I’ve actually taken his advice recently and hit up a combination tanning and red light therapy bed for a few minutes about once a week. Placebo or not, I think it helps my mood and motivation.

January 4, 2020

IKSC Weekly Link Blast: January 4, 2020

IKSC Weekly Link Blast: January 4, 2020

I’ll be doing a special class on Tuesday January 14that 7 p.m. on “Fighting Sugar Cravings.” I’ve done this one in the past and had good results. Free to members, but $15 drop in for guests. I am limiting this class to a max of 10 people, so let me know if you’re coming. Here’s a link for guests to sign up:





Some of you may have seen this article floating around about fake meats and hormones. Soy is a hormone disruptor. It’s not a simple process by which that happens, but it does have an estrogenic effect.
Estrogen Burgers

Here’s an interesting article on getups:https:Old Time Getups

To study nutrition, you have to be able to read past mainstream news headlines and read up on the studies those news stories come from. One thing you’ll find is that the reliability in nutrition studies is all over the place, sometimes just about worthless, and people that try to point out some of the flawed and biased information (i.e. fat is bad) are fighting quite a battle. This article points out an example of that.
Nutrition Studies

Training is like medicine, and that means “the dose makes the poison.” Don’t give enough, and nothing happens; give too much and it doesn’t help much either.
How Much Exercise Needed?

A lot of what Dan John has done in training is close or almost exactly what we do at IKSC. Trust me, it is more overlap than me copying what he does. I’ve never read one of his books, but have listened to a few interviews and read some of his articles. I’m glad I’m on the same page in many cases, as he is very respected.
Dan John is Antidote to CrossFit

Video of the Week: This is exactly my strategy, as anyone who has attended my nutrition classes will acknowledge. Additionally, note that most of the nutritional interventions that have become popular in recent years have come from ancestral health and nutrition models refined for the masses.

December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

Exercise and Brain Health: I suggest that it’s not just the complexity of the exercise, but the level of force exerted that affects how much brain matter you use during an exercise. Increased force production comes from greater motor-unit recruitment, faster motor-unit firing rates, and more motor-unit synchronicity. Meaning, the more force you produce, the more muscles and nerves your brain has to fire to operate the system.
Your Brain Needs Exercise

You can include crawling movements in with the exercise described, but note they are often programmed in Level I versions of many of our sessions. I wouldn’t waste your time with them if I thought they weren’t beneficial.
Bird Dogs

More on fat loss and lifting weights. Doing “cardio” for the sake of burning calories is pretty much useless.
Fat Loss

You are not a slave to your genetics in most cases. Your genes might load the gun, but you decide whether to pull the trigger.
Genetics and Health

You have to move in ways your body was designed to move if you want to train hard without injury. Everything we do at IKSC is designed to reinforce strong movements outside the gym in sport or daily life.
Damaging Training

Video of the Week:

December 20, 2019

IKSC Weekly Link Blast: December 19, 2019

Board Corral Mtn.

Board Corral Mtn.

IKSC Weekly Link Blast: December 19, 2019

Tons of research has been done showing the potential harm of endurance sports and excessive cardio. It’s not just an anomaly when we hear of a youngish triathlete or marathon runner collapsing of a heart attack.
Cardio Kills

Think about this next time you see someone pushing garbage fake meat.
Fake Meat

Get your magnesium, zinc, and vitamin D.
Benefits of Magnesium

More evidence against the standard practice of grazing all day.
Compressed Eating Window

December 13, 2019

IKSC Weekly Link Blast December 12, 2019

IKSC Weekly Link Blast December 12, 2019

It seems that the exercise and nutrition world looks like a battle of the studies at times. This is a good breakdown of how to look at studies for yourself, rather than just reading the headline.
Reading Scientific Studies

“Super Accumulation Training” is pretty much what we do during things like the December Getup Challenge, and many of the programs we use. Basically, what we do is build the workload up to the point it is not sustainable long-term and then back off for a while and then repeat.
Super Accumulation Training

This book is worth reading. Don’t be afraid of salt, especially if you are limiting carbs.
Salt Fix Book Review

Note the doc featured in the article. Prof. Stuart McGill. FYI: He’s a huge fan of loaded carries. When I read articles like these, I can’t help but think that the fitness system they are largely looking for resembles IKSC programming.
McGill on Crossfit

Video of the Week: Cutting through some of the “cardio” nonsense. Most of the workouts we do build mitochondrial density. It is an area that is just starting to have scientific support, but it has been used for a long time. I started taking advantage of this concept over 10 years ago because it just seemed to work.

The second video is also good. Enjoy!

December 7, 2019

IKSC Weekly Link Blast: December 7, 2019

Leslie Gluch in fog
IKSC Weekly Link Blast December 7, 2019

Get strong and be able to move well. It’s the best thing you can do for your mind and body.
oliquingroup.com/Arthttp://main.piclesMultimedia/Articles/Article/2687/Why_Exercise_Is_Your_First_Line_of_Defense_Against.aspx

Things you can learn from an exclusively carnivorous diet, brought to you with a little common sense from Mark Sisson. I vary from 90% carnivore to 100%. I still eat starchy tubers about once a week, and something I notice is I want more fermented things like kimchee, or saurkraut now and then, but one thing is for sure, it won’t hurt you to try this. I experimented with this first back in about May of 2018, after learning more about who Shawn Baker was and some of the superhuman things he could do. I think one of the main reasons people report feeling so good eating this way is because they were waaaaayy low on protein to start with and if all you eat is meat, fish, and eggs, you’ll get enough protein.
https://www.marksdailyapple.com/8-things-we-can-learn-from-the-carnivore-movement/

Avoid being dogmatic in your nutrition. I eat a diet that is about as close as I can get to what humans evolved eating, but it’s not because I think it makes me part of some paleo, low-carb, or carnivore “club.”
https://www.jenniferaguilar.net/thebrainblog/2019/12/6/i-dont-belong-to-a-food-tribe-and-i-bet-you-dont-either

Dan John is one of the best strength coaches around. I always like it when his views align with things I’ve found to work well over the years.
https://www.t-nation.com/training/how-to-train-for-non-stop-fat-loss

Video of The Week:
(Something I’ll add. What you do with your feet and ankles affects everything. That’s where the kinetic chain starts.)

November 30, 2019

IKSC Weekly Link Blast November 30, 2019

IKSC Weekly Link Blast November 30, 2019

Interesting findings on creatine supplementation and depression. Creatine supplementation isn’t necessary for people that eat lots of red meat, but it can be helpful if you avoid red meat for whatever reason.
https://www.ncbi.nlm.nih.gov/pubmed/31450809

This study on levels of choline and fat loss might explain one of the reasons why the Vince Gironda steak and eggs diet prescription works so well.
https://www.ergo-log.com/lose-fat-faster-with-2-g-choline-per-day.html

Good read on how hiking in nature helps us mentally, not that we need that explained too much. Hiking in nature with a good dog is the best.
https://www.collective-evolution.com/2016/04/08/doctors-explain-how-hiking-actually-changes-our-brains/

Here’s an article and a video from about 8 years back on the December Turkish Getup Challenge. For some reason they put a typo in the title when they published it…Still drives me nuts!
http://kettlebellinc.com/magazine/2011/11/3rd-annual-december-turkish-getupswing-challenge/

Video of The Week: More on sleep from the sleep doc.

November 21, 2019

IKSC Weekly Link Blast November 21, 2019

IKSC Weekly Link Blast November 21, 2019

Eat like a predator, not prey. In this case, eat like the conqueror, not the conquered.
https://decentpropaganda.com/what-the-mongols-ate-for-success/

Lats are one of your most important core stabilization muscles. We don’t usually think of them that way, but they are.

https://www.t-nation.com/training/tip-what-all-strong-athletes-have-in-common

Good write up on nutrition documentaries in general here.
https://www.t-nation.com/diet-fat-loss/the-game-changers-exposed

Another good one from T-Nation. I remember when this article first came out, I’d just learned these crawls at a Steve Maxwell workshop and a few days later this showed up. Perfect timing.
https://www.t-nation.com/training/reflexive-strength-and-spider-man

Most of the stuff in Men’s Health is junk, but this article cites two extremely reputable people, Dan John and Prof. Stuart McGill. Not surprisingly, one of our staples, the loaded carry is the topic.
https://www.menshealth.com/fitness/a19548559/best-loaded-carries

Here’s an old post about trying to out-train the dinner table. http://idahokettlebells.com/blog/?m=201101

Video of The Week:
Should tie into what we talked about in our last nutrition class.

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