idahokettlebells.com Blog

March 28, 2020

IKSC Weekly Links: March 28, 2020

IKSC Weekly Links: March 28, 2020

Every one of this week’s links has to do with strengthening your immune system in one way or another. Always good advice. Here’s something I posted the other day on FB:

Mindset matters. Part of that begins in the way you move. One of the things I notice about all this virus panic is people’s posture and gait when out in public. They all look (just slightly worse than normal) like distressed, caged animals.

Try this: Stand upright, shoulders back chin up, eyes up. Take a deep breath and walk strong and confidently wherever you go. Walk like you own every room you enter and command the ground in front of you.

It reminds me of a samurai maxim that insists that a good samurai only be found with arrows in the front of his body. You might catch something bad or you might not (more than likely not), but walking around like beaten dogs only makes even healthy people sick.

The point is not to be stupid, but be strong and confident. Don’t act wounded or you will be.

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Ignore the ads in this article on ZMA. You can get it from lots of sources. The kind I like is made by Vitamin Shoppe and also has theanine in it (which is an adrenal support supplement), but I don’t really have a brand preference.

I’ve taken ZMA to get my magnesium, zinc, and B6 for years. I always took it for more strength and better sleep, because it’s been proven to help that (directions say to take at bedtime).
I’ve also just bought magnesium, zinc and B6 separately and taken those at night before bed. Not a big difference whether you buy them all together or separately.

Anyone who follows me or has been to some of my nutrition classes hears repeatedly about magnesium, vitamin D, and zinc.

Stress weakens your immune system. Stress about things you can control, but not those you cannot. Control your emotions, or they will control you.
Stress and Immune System

It all starts in the gut. That’s really the whole point behind a paleo diet or ancestral health diet when you get down to it, and why it works so well (or it did, until you could make “paleo” cookies, brownies, etc.). Now is a good time to dial in what you are eating, and spend extra time preparing meals. I know I am dialing in my diet hard, because I know I just don’t have the normal “cheat room” I would otherwise due to the stressful situation we are all under.
Gut Health

Vitamin C is important when it comes to general immune system health. I take 2,000mg per day. This article has to do with it lowering cortisol, which relates back to the article above about stress and immune system. And yes, vitamin D is just as important as C. I’m also hearing chatter about high doses of vitamin C being used to treat our latest fun virus threat, but I’m trying to avoid diving into that specifically, since I just don’t know.
Vitamin C and Cortisol

This week’s video:
I’ve shared this before. This is really important right now. I know it’s easy to fall into a stress and stress eating rollercoaster. We all have a challenge to meet right now. It will only be made worse by going off the rails into a junkfood abyss. It is about more than just a few pounds around the waistline. For some, it is the difference between falling into a much more dangerous condition.

March 21, 2020

IKSC Weekly Links: March 21, 2020

One of my favorite spots

One of my favorite spots


IKSC Weekly Links: March 21, 2020

This is a good article from a friend’s blog on gut health. Most of these things will sound familiar, if you’ve been to any of my nutrition classes. Autoimmune diseases cover a wide range of things, so if you have a chronic skin issue or allergies, you might look into it. This also includes thyroid conditions. I talk about these things related to diet often, but Heidi Toy is a real expert on it.
Healing Your Gut

Here’s a good article on ways to help your immune system stay strong. Always useful, but sure can’t hurt to hear right now.
Boost Immune System

You always hear people talk about “doing cardio.” I hate that term. “Cardio” is largely activity-specific. Meaning running makes you good at running and biking makes you good at biking. Strength-interval training will get you to the same place body-composition wise, but when you consider all the things that you gain from a good strength program, it is clear what is a better use of your time. No one ever got stronger or increased mobility jogging or riding a stationary bike. They will make you better able to do those things.
Strength -vs- Running for Cardio

Kettlebell intervals have the highest calorie burn of any exercise. I’ve written and spoken extensively on this study since it came out about 10 years ago. There are many things that are misleading here. Something to think about is that even if you do think calorie burn as a result of exercise is of major importance, you aren’t really burning enough to make a huge dent in bodyfat. That part is going to come from diet.
Oh, and for those that are interested, I used a very similar program prior to this study and it does work as well as anything. While it’s not mentioned in the here, the exact program they used is called “Viking Warrior Conditioning” by Kenneth Jay, but I think his book was published later.
Best Way To Burn Calories

Video of The Week: Press reset with breathing. Take a minute to do this daily. This is good for stress levels. Use this position if it is comfortable, modify if-needed to make yourself comfortable.

March 14, 2020

IKSC Weekly Links: March 13, 2020

IKSC Weekly Links: March 13, 2020

I was one of the first certified Primal Health Coaches. It’s been a long time since that opportunity opened up in 2014. It is part of a bigger movement to make people healthier. I just found out that program is a member of this organization:
Holistic Health Education

Best article I’ve read yet on Coronavirus. Remember that having a positive mindset matters in everything. You WILL get better. This, too, shall pass.
What to expect.

Great things to keep in mind from Weston A. Price Foundation. Success leaves clues. Look to History, Anthropology, and Biology for what humans are truly designed to function best on.
Ancestral Diets

If there is a fountain of youth, it surely includes making yourself as strong as possible.
Fight Aging

I have no idea if this will minimize Coronavirus or not, but getting as much sunlight and fresh air as you can is always good advice. However, even though I supplement with 5,000iu per day of Vitamin D3 all year long, I’d make sure and maybe even take a little extra if you aren’t able to get your sun (I usually up my to 10,000iu during winter months). Low D3 levels are a common-denominator in so many ailments that it makes sense, regardless. I also read a little bit the other day that populations that the virus has spread are also known to be D-deficient. Sunlight and Coronavirus

Video of The Week: I’m often asked what I think of CrossFit. I view it as an exercise sport nowadays, not a training system. Mark Rippetoe (in the video) used to do barbell certifications for CrossFit, and like many that were involved in it 10-15 years ago, saw it changing for the worse. My first exposure to kettlebells was through CrossFit back in 2007.

March 7, 2020

IKSC Weekly Links: March 6, 2020

IKSC Weekly Links: March 6, 2020

Great advice for things that will keep you training long and productively. One more that I’d add is don’t waste time on anything that doesn’t make you stronger.
Principles to Change Your Life

The “Program Minimum” he refers to is basically getups and swings. Less is more sometimes. That is something that is very hard for people to get into their heads when deviating from the commercial “recreational exerciser” mindset into the strength and conditioning mindset that is required for really improving performance.
Minimal Program for Fighters

I’m glad that Mark addressed this. The issue of fasting and thyroid comes up frequently.
Fasting and Thyroid

Poor insulin-sensitivity and high blood sugars affect all hormone levels downstream. No surprise here that it would reduce testosterone levels.
High Blood Sugar = Low T

Video of The Week: Anyone want to geek out on back stuff? Here’s your guy.

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