idahokettlebells.com Blog

October 21, 2019

Special Class: Avoiding Holiday Weight Gain

Special Class: Avoiding Holiday Weight Gain

Monday November 4th at 7p.m.

 

The weeks between Thanksgiving and New Year’s Day can be a nutritional and emotional disaster. It doesn’t have to be this way.
This class will focus on keeping weight gain in-check by looking at all the factors that cause unwanted flab to accumulate during this time of year.

You will leave with tools to help you make the best food and health choices during this holiday season.

No cost to IKSC members.
$15 drop-in fee for non-members.

Non-members can sign up here:





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:

October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

Couple dudes throwing down some getups.

Couple Texas hombres throwing down some getups.

 

Some of you have heard bits and pieces of this story from me over the years. Looks like Robb Wolf posted a good synopsis of the way our food system and nutritional guidelines got so incredibly screwed up.

https://robbwolf.com/2019/09/17/a-brief-history-of-nutrition-in-the-west/

 

Eggs and meat are good for brain health.

https://www.ergo-log.com/phosphatidylcholine-a-choline-analog-in-eggs-and-meat-protects-against-dementia.html

 

You hear me discredit “cardio” in the traditional sense a lot. Mostly because what qualifies as such in the general fitness world is not low-level enough to really be good at training an aerobic base, and not truly lung-burning hard enough to benefit the upper end.

What usually qualifies as cardio in mainstream fitness realm is what is known in the sports strength and conditioning world as “the junk zone.” This is what you see in popular chain fitness franchises like F45, Orange Theory, or one of the various cycling classes. This is the zone that the perceived effort is medium-hard, makes you breath pretty hard, and sweat a bunch. This is where the uninformed usually say they’re “getting in a good workout,” but really all they’re accomplishing is burning some sugar, stimulating stress hormone, and training weak movement patterns.

In short, cardio should either be as strong and fast as you can do it for less than a minute, or easy enough you could do it all day if you had to. But, the reality is that it is important, even if you hate it.

https://www.t-nation.com/training/tip-sorry-you-do-need-some-cardio

 

Nothing good comes from high blood sugar and poor insulin-sensitivity. This is why literally every piece of nutrition advice I give is designed to enhance insulin-sensitivity. If you are insulin-resistant, every aspect of your performance is compromised.

“Insulin clearance is associated with physical fitness and metabolic health. Aging is associated with reduced metabolic clearance of insulin and hyperinsulinemia, reduced glucose effectiveness, and an increase in metabolic diseases…”

https://academic.oup.com/jes/article/3/9/1727/5537533?

 

Meat is good for you. Eat it. Many of the studies that have suggested otherwise do not actually stand up to any kind of scrutiny. It has been a mantra for years, but when you really break it down, evidence to support health hazards associated with eating meat is so weak as to not even be taken seriously…and the methods used to gather that evidence are suspect at best.

https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from

 

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.

September 12, 2019

IKSC Weekly Link Blast: September 12, 2019

IKSC Weekly Link Blast: September 12, 2019

Strength training improves mood. I’ve found this to be the case even more when it involves movements that use your whole body through a full range-of-motion. One of the guidelines I use when programming at IKSC is that the movements we use for training should use everything from your fingertips to toes, while incorporating the breath and always leading with the eyes.
https://www.ergo-log.com/stop-worrying-go-and-start-strength-training.html

Here’s a good read about a possible link between insulin resistance and depression. It shouldn’t be surprising.
https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00057/full

This next link has a good section on the new scare about chicken and cancer. Mark makes a good point (one I often make about beef), is that they aren’t factoring in what people are eating with the chicken.

This is one of the reasons it is important to know the mechanisms and the physiology of what’s going on, not just look at stats. Case in point: Ever go to a BBQ restaurant and see an obese and unhealthy person just eating a pound of brisket or smoked turkey? No, it is usually slathered in sugary sauce, and by caloric content, the carb-load side dishes vastly outweigh the meat.
https://www.marksdailyapple.com/does-chicken-cause-cancer-should-you-neuter-dog-collagen-and-skipping-dinner/

One of the frustrating things about the push for fake meats is the way it is so easy to claim things like environmental-friendliness and health benefits, but it takes an intelligent conversation to dismantle those arguments. This article does a decent job of summarizing it.
https://newfoodeconomy.org/climate-change-eat-less-meat-plant-based-impossible-burger-regenerative-ranching/

Here’s a random day of eating for Jim. The tomatoes were from mother-in-law’s garden, and super yummy. A couple of them coated with Redmond Real Salt after training tonight was like eating candy.
https://www.myfitnesspal.com/reports/printable_diary/jwbeaumont?from=2019-09-11&to=2019-09-11

Video of The Week:
One comment on the video: Note that she makes reference to Mediterranean Diet. The issue I have with that particular popular diet is that it does not limit palette options, and really, turns into the same old “everything in moderation” thing that has been proven over and over to be a failure for a nutritional strategy. What it ends up being is whatever people want it to be.
Also note, that at about 11:50 she makes a note that any variation of the Mediterranean Diet that failed to include red meat DID NOT improve symptoms of depression.

September 6, 2019

IKSC Weekly Link Blast: September 5, 2019

IKSC Weekly Link Blast: September 5, 2019

Jennifer is coming to IKSC this 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 link to sign up. 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

We like our trapbar (hex bar).
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2800/Make_the_Switch_to_Hex_Bar_Training.aspx

We’ve gone over this many times. You can’t overeat a protein source unless you are drinking lots of shakes.
https://www.t-nation.com/diet-fat-loss/protein-will-not-make-you-fat

I may have shared this one before. Here’s a good article on crawling.
https://www.t-nation.com/training/reflexive-strength-and-spider-man

This is the podcast that some social media sources are filtering and removing comparing beef to plant proteins, and boy can I see why after listening. I stay abreast of this topic, but even I learned quite a bit about the absolute statistical gymnastics that must be performed in order to vilify beef as a food source with regards to environmental impact…I should add that the person being interviewed on the podcast was heavily involved in the research that came up with these stats. Follow the money, people.
https://sustainabledish.com/podcasts/sustainable-dish-episode-78-beyond-burger-vs-real-burgers-with-sara-place-2/

Video of The Week:
Art DeVany. This is the book and person that started me down the ancestral nutrition and health rabbithole almost 10 years ago. It’s really all right there. There we’ve dived into the minutia of it, but the nuts and bolts of optimal nutrition is all right here.

Show this photo next time someone talks about environment or sustainability issues when it comes to beef. This is where a lot of beef comes from, even if they might spend some of their lives in feedlots. Notice they are still bunched up, and crowd together whether they have 1,000,000 acres to roam or 5 acres. That’s what herd animals do for protection.

They are at about 6200ft eating natural grasses. Nothing else will grow here, and cattle grazing in the region helps to minimize the impact of the occasional brush fire. There is very little water, which comes from natural springs, a few creeks and rainfall. This area is about 40 miles from the nearest paved road only accessible by horse, a substantial 4×4 or ATV, the kinds of places people that order “Impossible Burgers” never set foot on.

Obviously, these cows are not destroying the environment, and you’ll find deer, elk, antelope (the hillside here is called Antelope Ridge) coyotes, hawks, eagles, snakes, etc. The photo with the GPS coordinates is for reference and was not far from here.

Nearest town is Triangle, Idaho, and this is on public land that you and I can both use for recreation.
IMG_2817

cows on antlelope ridge

antelope ridge gps

August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

Video of the week. This gives a good perspective on the getup, but really, just getting up and down off the floor is good no matter how you do it.

Another study, a randomized controlled trial (not just a food questionnaire), demonstrating that high protein and low carbs helps fight diabetes. Why do none of the restaurants and food companies that claim to donate to causes to fight children’s diabetes mention this? This is not new information, just another study confirming what we already know.
https://www.ncbi.nlm.nih.gov/pubmed/31338545/

Carnitine for strength! FYI: Beef has a ton of it.
http://www.ergo-log.com/2-g-of-carnitine-daily-makes-bodybuilders-stronger.html

Mark Sisson calls these “microworkouts.” This is something I’ve done my whole life, and are the basis for most of the exercise challenges IKSC has encouraged for many years now. I first started doing “microworkouts” well over 25 years ago on different jobs I’ve had and have always done this in some form or another. It is good for your brain, too.
https://www.marksdailyapple.com/benefits-of-microworkouts/

This article gives a good breakdown of what fats are good and which ones aren’t. The ones that are most commonly found in snacks are soybean oil, canola oil, and peanut oil. But, any kind of processed seed oil is basically a poison and damages every cell in your body, right down to the mitochondria.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2656/What_Are_Healthy_Fats?.aspx&fbclid=IwAR0PAt2nAKzrsJQ3T1PVSCyWqNLmnnrsKqjqI6oeBSjro3w8t2tSUc9JX4g

Here’s an interesting article (more just a testimonial) that I saw among the headlines today. Something to know is that PCOS is caused by insulin resistance and high blood sugar. Taking long stretches between meals is one way help with insulin sensitivity, but eating a very low carb and higher protein diet is more than likely going to be the best strategy.
https://www.yahoo.com/lifestyle/struggling-pcos-tried-intermittent-fasting-100000231.html

Muscles sore from training (Delayed Onset Muscle Sorenesss)? Sorry, there is no “gold standard” way to prevent it. Sometimes you just have to tough it out. Note: More exercise is apparently effective (my advice for as long as I can remember).

This chart from the NCSF explains it well.
12316443_990798800980605_9148026220118782454_n

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

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