idahokettlebells.com Blog

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 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.)

October 31, 2019

IKSC Weekly Link Blast October 31, 2019

IKSC Weekly Link Blast October 31, 2019

 

Don’t forget about the class Monday the 4th at 7p.m. Don’t let the holiday season derail your strength and health goals.

http://idahokettlebells.com/blog/?p=1243

 

Most of these points about hormone optimization apply just as much to women as men.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2801/Forty_Ways_To_Naturally_Boost_Testosterone.aspx

 

I’d say this was a good start, but the truth is ALL cereals are sugar bombs.

https://newfoodeconomy.org/kellogg-sugary-cereal-healthy-label/

 

Here’s an article on gut health and the Auto Immune Protocol, which is a super strict paleo diet. Yes, it works. I’ve heard similar stories from people over the years, even before we had any idea what might be going on ( and we still know very little about the gut biome).

https://www.medscape.com/viewarticle/920393

 

Videos Of The Week:

October 10, 2019

IKSC Weekly Link Blast: October 10, 2019

Think angry thoughts when swinging kettlebells!

Think angry thoughts when swinging kettlebells!

IKSC Weekly Link Blast: October 10, 2019

The next lifestyle/nutrition class will be November 4th at 7p.m. I’ll be doing this class and it will focus on preventing holiday weight gain. I’ve done this one in the past and it’s always been one of the most productive ones.

I am always reserved about animal studies, but we all know garlic is good for lots of things anyway.
http://www.ergo-log.com/anabolicgarlic.html

This is an interesting new study that came out about military personnel stationed at different latitudes, their vitamin D levels, and depression. We don’t get enough natural sunlight in Idaho to absorb it naturally. I take 5,000iu all the time, and 10,000iu in the colder months.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0308-5

I haven’t tried this exact deadlift program. I’ve done similar ones and they’ve worked. It looks to be a very doable program without much that can go wrong as long as you are patient with it and don’t overestimate your starting points.
https://www.t-nation.com/training/simple-deadlift-program

Advocrap…Those of you that know me know how much I hate MLM sales crap. These guys were one of the worst. Some of you know the hilarious backstory about my history with a local Advocare recruiter.
https://www.fox4news.com/news/advocare-will-pay-150-million-penalty-for-operating-pyramid-scheme

Related to that last article, here’s my guide for avoiding those kinds of scams:
http://idahokettlebells.com/blog/?p=994

Video of The Week:

September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

 

Get out into the mountains this fall! This photo is of the S. Fork of Salmon River, about 12 miles north of Warm Lake.

IMG_2953

Don’t forget about the special class at 7p.m. next Monday from Jenn’s Primal Health. The class will focus on how to make new habits stick: Read about it and sign up here. Cost: $10

https://jensprimalhealth.com/event/how-to-make-new-habits-last/

 

Looks like what we do with the rower is catching on. I am toying with the idea of offering some class times that heavily emphasize the rower as a conditioning tool:

https://www.outsideonline.com/2376871/indoor-rowing-fitness-classes

 

Get your vitamin D!

https://examine.com/supplements/vitamin-d/

 

Good article on kettlebell training here.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2617/Getting_in_Shape_with_Kettlebells.aspx

 

I go off and on with this. Nutrition strategy. The problem is it is really easy to cheat on and get away with it.

https://www.marksdailyapple.com/the-carnivore-diet-pros-cons-and-suggestions/

 

More on magnesium.

https://www.ergo-log.com/magnesiumtestosterone.html

 

Video of The Week:

 

 

September 19, 2019

IKSC Weekly Link Blast: September 19, 2019

IKSC Weekly Link Blast: September 19, 2019

Jenn is coming back on Monday September 30th for another talk. This one should be valuable. Hope to see the great turnout we saw last time!
https://jensprimalhealth.com/events/how-to-make-new-habits-last/

Lack of sleep: The nation’s worst epidemic.
https://breakingmuscle.com/fitness/lack-of-sleep-is-killing-your-body-composition

Here’s a good article unpacking the reasons why avoiding red meat is not advised.
Main points:
1) Evidence linking red meat eating and poor health is weak, conflicted, and/or non-existent.
2) Meat is the most nutrient dense thing you can eat.
3) Avoiding meat sets humans up for a variety of nutritional deficiencies.
https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1657063?

“Meditation” means different things to different people. It is important to take time to clear your head every day somehow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2798/How_To_Successfully_Use_Meditation_For_Fat_Loss.aspx

You will hear me harp on magnesium, vitamin D and zinc as being three things you should supplement with. We just don’t get enough from foods we eat and in the case of vitamin D, we just don’t live in a part of the world where we get enough sunlight. A good way to get these is by supplementing with 5-10,000iu of vitamin D3 per day, and then taking a product called “ZMA” which has zinc and magnesium.
https://www.ergo-log.com/magnesium-rich-diet-reduces-mortality-risk.html

Video of the Week: Knowledge bombs.

August 29, 2019

IKSC Weekly Link Blast: August 29, 2019

IKSC Weekly Link Blast: August 29, 2019

I don’t know who “noom” is, but this graphic is great. Please give them props for it. I would add that the trend chart should be for months or even years, and not just a matter of weeks:
weight loss

Big News: Jennifer is coming to IKSC on Monday September 9th at 7p.m. to do a class. Please mark this on your calendar and make every effort to welcome her. Here is a link to her site describing the class and a sign up link. I will. If you can’t make it, at least share with your friends.
https://jensprimalhealth.com/events/primal-eating-burn-fat-promote-longevity-without-too-much-restriction/?fbclid=IwAR3Q7rqFgH_0mSv62ADwVozX_F0Y73FkO9XbgG-jVlxPP9bITqlwm1hnvyA

The “real” perfect pushup, an old article by Steve Maxwell on Hindu pushups. The guru of bodyweight training, in my opinion.
http://maxwellsc.blogspot.com/2008/12/pushing-yourself-to-power.html

This article is brings up the use of a paleo diet for MS, but understand that it also seems to help with other autoimmune conditions, such as eczema, thyroid conditions, lupus, rheumatoid arthritis, etc.

Years ago I started recommending this nutritional strategy for body comp and strength -which it works great for- but people with some of these problems told me about improvements in these conditions, so I didn’t argue with them. Good to see the idea is now widely accepted.

https://www.medicalnewstoday.com/articles/326080.php?fbclid=IwAR0B6MMuA2A-HcCJUJ2bD1oYs8RXVQaAbcl1ro2EQUusuLSRrbPOR1Xvc3s

This is a cool article on the nutritional strategies of old time strongmen and early bodybuilders. Very good read.
https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/?fbclid=IwAR3X8VKu4AMTffeyCAUryIR9VKMUN9ZHZKRhRhlqJUWfdNgSAUexOu44ze0

At IKSC, we love this kind of training and many of our best programs are rooted in this principle:
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2636/Workout_Systems_Peripheral_Heart_Action_Training.aspx

Here’s a good article on one of the programs a few of you are on for the squat and deadlift (including me). We modify it a little, and put a few IKSC touches on it, but here is the basic outline of 5/3/1.
https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Video of The Week:
Another one by Dave Feldman. I was lucky to be there for this lecture. Takeaway point is that your cholesterol readings can change daily, so your reading from a blood draw every several months may not tell you as much as your doctor says it does.

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 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:

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