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 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 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!

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 14, 2019

IKSC Weekly Link Blast November 14, 2019

IKSC Weekly Link Blast November 14, 2019

 

I do a class on inflammatory foods and inflammation now and then, but this article is one of the best I’ve ever read on inflammation as it relates to diet and exercise.

https://www.marksdailyapple.com/definitive-guide-to-inflammation/

 

Before you decided to dive into buckets of sugary junk this Thanksgiving, you might take a look at what was likely on the table at the first Thanksgiving. Thanksgiving lobster and oysters, anyone?

https://www.history.com/topics/thanksgiving/first-thanksgiving-meal

 

This study on L-carnitine might show one of the reasons people see so much success on a pure carnivore diet: They are eating a bunch of red meat, and generally going long stretches without eating. Red meat is rich in L-carnitine.

(Think, Vince Gironda steak and eggs diet: Two meals per day, eight hours apart with nothing but steak and eggs in mass quantities.)

https://www.ergo-log.com/l-carnitine-makes-fasting-easier-more-effective.html

 

More on our trapbar deadlifts. Kettlebell suitcase deadlifts work the same way.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1352/The_Best_Deadlift_Youre_Not_Doing.aspx

 

This would seem to apply to women, as well. Muscle and strength is your friend if you plan to age well.

https://www.medscape.com/viewarticle/921097

 

Video of the Week:

Pavel Tstatsouline is quite a character, but his info on stretching and just about anything to do with strength and conditioning is great. Showing off the hairy chest must be a Russian thing.

November 7, 2019

IKSC Weekly Link Blast November 7th, 2019

IMG_3097

IKSC Weekly Link Blast November 7th, 2019

Thanks to those that showed up for class Monday night. I will be repeating the same class on Tuesday the 12th, at 7:15p.m. for anyone that missed it. I really want to help people keep on track and that is much harder when the days get shorter and social pressure drags people away. Everyone likes to work hard in the gym, but elements of sleep and stress are every bit as important as exercise. That is what this class deals with.

Special Class: Avoiding Holiday Weight Gain

Take some time for yourself. It’s important.
https://www.nytimes.com/2019/10/28/smarter-living/the-benefits-of-being-alone.html

Hard work gives you better posture and always has according to these Egyptian artifacts. Strangely enough, they’ve also found that the grain-based diet of some of the Egyptian royalty caused heart disease, the same way it does for modern humans.
https://gokhalemethod.com/blog/68202

Here’s a good breakdown about The Game Changers movie out. No, I haven’t seen it. I get questions about it now and then. I could address specifics, if anyone has questions.
https://www.marksdailyapple.com/why-game-changers-isnt-worth-my-time-and-sugar-addictions/

Please note, the exercises listed to build bone health are all full-body, compound movements with significant amounts of weight. I would also argue for exercises that emphasize dynamic joint stabilization (like burpees) are a good thing. I’d also suggest that loaded carries are probably the biggest bang for your buck of all.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2500/Maximize-Bone-Health-Benefits-With-Strength-Training-For-Lower-Fracture-Risk.aspx

Another good article dealing with sleep.
https://www.marksdailyapple.com/keto-insomnia/

Video of the Week:
I’ve shared this before, but it is more important this time of year.

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 17, 2019

IKSC Weekly Link Blast: October 17, 2019

Yep, it's fall.

Yep, it’s fall.

IKSC Weekly Link Blast: October 17, 2019

Mark your calendars! The next nutrition class is Monday November 4th at 7p.m. This will cover strategies to avoid holiday weight gain. It has to do with more than what you eat.

 

Good reminder on these nutrition facts. Not much you haven’t heard from me before.

https://www.t-nation.com/diet-fat-loss/5-fat-loss-myths-you-still-believe

 

One again, exercise itself is not going to be the major deciding factor in body composition.

https://www.ergo-log.com/meta-study-compares-interval-training-with-traditional-endurance-training.html

 

I don’t have much luck kicking my mangy mutts off the bed anyway, so I’m all about the confirmation bias here:

https://iheartdogs.com/5-reasons-science-says-your-dog-should-sleep-in-your-bed/

 

This is exactly what we use at IKSC to do large amounts of quality movements. He explains it a little differently than I would, but the point is that you pace sets and reps so you get quality work done. It is about building work capacity. He calls it “old-man strength.” I call it farm kid strong.

https://www.t-nation.com/training/how-to-train-to-be-unstoppable

 

L-theanine: I’ve actually been using a ZMA product from Vitamin Shoppe that contains it for quite a while now. I do think it helps with sleep above just the ZMA itself.

https://www.ergo-log.com/l-theanine-complete-stress-buster.html

 

Video of The Week: You hear lots of anti-meat propaganda these days. Understand that most of the new push is coinciding with large processed food companies pushing fake meat. Follow the money. It takes a little knowledge of physiology, a little knowledge of ecosystems, and a grown-up look at things like greenhouse gases to understand the whole picture. Diana Rodgers does an amazing job of explaining this.

 

 

 

 

 

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:

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