idahokettlebells.com Blog

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:

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

October 18, 2016

Eating Fat to Burn Fat: Metabolic Flexibility

Eating Fat to Burn Fat: Metabolic Flexibility

Instructor

Jim Beaumont -Certified Strength and Conditioning Coach (CSC); Sport Nutrition Specialist; Primal Blueprint Certified Expert; WKC Kettlebell Strength and Conditioning Coach. www.idahokettlebells.com. (208) 412-6079.

Class Goal

Introduce advantages of utilizing fat instead of sugar as your body’s primary energy source (ketosis).

Nutritional Ketosis

Nutritional ketosis begins when your body switches from burning glucose (sugar) to burning fat as its primary fuel source. This is not to be confused with a dangerous medical condition called ketoacidosis. Diabetic ketoacidosis occurs when the pancreas cannot secrete enough insulin to keep excessive ketone production within healthy ranges. This only occurs in Type 1 diabetics and very brittle Type 2 diabetics with pancreatic burnout, or extreme longterm alcoholics.

Your body will make enough glucose to run via gluconeogensis to run your brain. You don’t necessarily have to eat carbs to function effectively. While in ketosis, your body’s primary energy source is beta-hydroxybutyrate (B-OHB).

Fat burning (we’ll just call ketosis that from now). Is the body’s preferred state. Throughout over 90% of our evolution this is how we operated. We did not have a consistent and reliable source of carbohydrate until fairly recently.

Different Ketogenic Strategies

1) Standard Ketogenic Diet: Very low-carb, high-fat, and moderate protein. 75-80% of calories come from fats, 5-10% from carbs, and around 20% from protein.

2) Cyclical Ketogenic Diet: Carbs are strategically timed to remain in ketosis for the vast majority of the time. Usually, this entails only consuming carbs right after exercise, and it might entail introducing high-carb meals on select days.

3) High-Protein Ketogenic Diet: This method works well in conjunction with strength training. Protein is generally in the 30% range, carbs around 5-10% and the rest fats (this is basically where I am 90% of the time). This does very well to keep body fat in check and is very satisfying.

Benefits of Being a Fat Burner

1. Proven weight loss without deliberate calorie restriction…”Carbs drive insulin; Insulin drives fat.”

2. Healthy blood sugars though increased insulin sensitivity.

3. Low levels of inflammation and lowered blood pressure.

4. Better skin.

5. Effortless appetite control.

6. Potential resistance to cancer, Alzheimer’s, dementia, premature aging.

7. Ketogenic diets are currently being researched to help epilepsy, Parkinson’s disease, and assist in recovery from brain injuries (look these up if you don’t believe me).

8. Increased endurance performance. Endless energy supply for athletic purposes. Dual fuel sources.

Foods to Avoid to become a Fat-Burning Beast

* Added sugars of all kinds.

* All grains and starches (pasta, bread, rice, corn).

* Fruit. One small piece per day is about it.

* Diet products or low-fat foods.

* Legumes (beans, lentils, peas, peanuts, etc.)

* Most root vegetables like potatoes, sweet potatoes, carrots, etc.

* Man-made fats like soy and canola oil, trans-fats, and seed oils.

* Most alcoholic beverages.

Preferred Beast Foods

* Meat, eggs, and fatty wild fish.

* Small amounts of full-fat cheese.

* Cream and grass-fed butter.

* Nuts and seeds such as almonds, pumpkin seeds, walnuts, Brazil nuts, and hazelnuts.

* Avocados.

* Low-carb veggies like broccoli, spinach, kale, red cabbage, onions, peppers, etc.

* Healthy oils like coconut oil, extra virgin olive oil, avocado oil.

* Spices

Supplements

* MCT oil. Helps increase ketone production. Instant energy.

* Caffeine. Why not? Helps to mobilize fatty acid stores.

* Magnesium. Preferred types are magnesium glycinate, aspartate, and citrate.

Side Effects

Ketogenic diets are very safe.The main downside is what is called the “low-carb flu.” It is generally over in about 4-5 days. This can include brain fog, low-energy, nausea, some sleep or anxiety issues. Plenty of water, extra salt (up to 5000mg per day), potassium, and magnesium are the best ways to combat this.

Additional Information

Here are some easy additional resources.

Youtube:

Peter Attia, M.D. – “An Advantaged Metabolic State: Human Performance, Resilience & Health” 

Dr. Stephen Phinney – “The Art and Science of Nutritional Ketosis” 

Books:

The Art and Science of Low-Carbohydrate Living: Jeff Volek, PhD, R.D. and Stephen Phinney, M.D., PhD.

 

October 18, 2010

4-Week Press and Swing Program Video

Here is a quick video to go with the article in Kettlebell Inc’s online kettlebell magazine, August 2010.

Click here to visit Kettlebell Inc.

After getting tons of questions about the timing of the sets and other things, I just decided to throw up a quick video. Enjoy.

August 18, 2010

More reasons you should train with kettlebells…


“I have been training at Idaho Kettlebells since October of 2009. On July 11, 2010 I performed 28 strict, deadhang pullups. My previous record of 25 was from 2003, when I was deployed in Kuwait in the U.S. Marines. The added grip strength from training with kettlebells has added to this!”
– “Jake” (last name withheld): Former U.S. Marine and member of correctional facility tactical response team.

(more…)

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