idahokettlebells.com Blog

February 29, 2020

IKSC Weekly Links: February 28, 2020

IKSC Weekly Links: February 28, 2020

Here’s a great article on one of our staples, the Goblet Squat. Dan John’s stuff mirrors a lot of what we do here. Happy to say that a lot of that has to do with just finding these things out via trial and error and lots of reps. If you want to read more, look him up. He also has a podcast now that is worth listening to.
Dan John Goblet Squat

Your gut and brain are connected. Junk in= Junk out. We all know this, but still a good read.
Processed Food = Junk Brain

If you want to live a long time, get comfortable being uncomfortable. I plan to live long and hard and then drop dead.
Discomfort = Long Life

High blood sugar equals low testosterone. Not a surprise. Insulin and leptin are master control hormones. If they are messed up because of high sugars, then everything else will be downstream. That is one of the first things I teach in my nutrition courses.
Blood Sugar and Hormones

Video of the Week: An interesting video about rowing trends. “Boutique” rowing studios are starting to be a thing. Trends are not something I follow (because one of my theories is that the longer and more proven a training system has been around the better it is), but you just might see more dedicated rowing interval classes in the future.

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!)

December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

Exercise and Brain Health: I suggest that it’s not just the complexity of the exercise, but the level of force exerted that affects how much brain matter you use during an exercise. Increased force production comes from greater motor-unit recruitment, faster motor-unit firing rates, and more motor-unit synchronicity. Meaning, the more force you produce, the more muscles and nerves your brain has to fire to operate the system.
Your Brain Needs Exercise

You can include crawling movements in with the exercise described, but note they are often programmed in Level I versions of many of our sessions. I wouldn’t waste your time with them if I thought they weren’t beneficial.
Bird Dogs

More on fat loss and lifting weights. Doing “cardio” for the sake of burning calories is pretty much useless.
Fat Loss

You are not a slave to your genetics in most cases. Your genes might load the gun, but you decide whether to pull the trigger.
Genetics and Health

You have to move in ways your body was designed to move if you want to train hard without injury. Everything we do at IKSC is designed to reinforce strong movements outside the gym in sport or daily life.
Damaging Training

Video of the Week:

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.)

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.

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:

 

 

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

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:

June 28, 2019

IKSC Weekly Link Blast June 27, 2019

IKSC Weekly Link Blast June 27, 2019

Video of the week:
Dr. Stephen Phinney and Dr. Jeff Volek are basically the modern leaders in the low-carb diet field, or “keto” as it has become known as. I’ve been reading their work and following them for several years now. Here is a good primer on nutritional ketosis.

I’ve eaten what would be considered a very low carb diet for several years now. I haven’t had a weight loss goal at all during that time. I’ve stayed pretty much the same weight and body composition, and anything physically I set out to do I can usually accomplish. I do know that if I add back more than about 50grams of carbs per day, the body composition starts to suffer.
http://www.ergo-log.com/low-carbohydrate-diet-not-slimmer-healthier.html?fbclid=IwAR1B04MXHkHTj0nUw04EikrpHiAvR7uOMU71DVQLVM8nAAl9KGV_Rbcuxfk

Think of our July Challenge nutrition guidelines as the “anti-processed food” diet. Good reasons to adopt that strategy full-time:
https://www.washingtonpost.com/lifestyle/wellness/its-trendy-to-scorn-processed-food-now-theres-research-to-back-up-that-attitude/2019/06/21/d19f54d8-929d-11e9-aadb-74e6b2b46f6a_story.html?fbclid=IwAR24xXoMtiFbC_kECkU2QLztDCWB3sdIJGmhPWrpXTCx30jv-9fLWXdgs-s&utm_term=.ae4ad2b65611

As it says on my business cards, form follows function. Train for performance and the aesthetics will follow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1253/Ten_Reasons_to_Train_for_Muscle_&_Performance_Instead_of_for_Fat_Loss.aspx?fbclid=IwAR2k_NSwAHTIpzdTp_lFtObDLr0ymJ10WKcBngByMzHTjguUyWqf0CIDVVw

We were talking about this just the other day. The benefit of concentric training is that you can do a bunch of it and recover fast.
http://www.ergo-log.com/concentric-strength-training-effective-eccentric-strength-training.html?fbclid=IwAR39FasZ0NSYwO3rWU6DPNy0EUDRBexTMBJC2H3varpHOYb4Yu_orkqVL4E

If you really want to go with no processed food, here is an option. The only downside I’ve found is it is sometimes hard to get in enough calories. I am carnivore about 5 days of the week, with a few meals of some starches, fermented foods, and limited vegetables. Been that way for about the past year.
https://carnivoreaurelius.com/carnivore-diet/?fbclid=IwAR3hWaRwCCavbcm__K6P5PR2KhpkQV2aNTw_YXrmT6gRenwYGejs3xcHTgU

Loaded carries. Can’t get enough.
https://www.t-nation.com/training/secret-of-loaded-carries?fbclid=IwAR3PSUNZ_hqYqbE2ebfWq_9SnAaYcd-IhLHw_ReR-QD0JpakPCDGIBI3JHE

Bonus video. Short, and a few years old, but still dead-on. The idea that dietary fat and cholesterol is a problem within itself is a lie:

Photos this week: The people who carved these drawings didn’t eat processed food. They are near a site likely used to harvest wild game by some primitive people, an estimated 5,000-6,000 years ago:
IMG_1955

IMG_1951

IMG_1954

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