Steve Maxwell is a huge influence on what we do at IKSC. I was fortunate to have been able to take a few of his courses a few years back. Here is a great perspective on what quality training should look like if you’re over 45 years old.
I go on and on about vitamin D, one of our big three supplements. Here are some recent articles on our other two, zinc and magnesium.
I’ve recommended blue light blocking glasses in the past and how they can help with making your sleep time more productive. I remember one guy that said after wearing them in the evening, he would fall asleep before his favorite nightly TV show
This is an interesting study about how your maximal exercise capacity might affect your outcome if you contract our favorite virus these days. This shouldn’t be a surprise, the stronger your heart and lungs are the better lots of things go.
Latest on the downside of chronic cardio There is a reason that we don’t spend much time in what is called the “junk zone” of aerobic training, which is hard but not hard enough to be true max effort, and yet too hard to provide good aerobic base building.
Protein:
• Priority 1#
• Responsible for building and maintaining all tissue.
• 4 calories per gram
• .75-1.0 grams per pound of bodyweight, per day.
• Animal sources are best. That is what we evolved to eat.
o Contains all essential amino acids
o Essential vitamins and elements: Zinc, Iron, Magnesium, B6, B12
• Plant sources of protein do not contain all essential amino acids, are not as bioavailable, and require excess calorie consumption. It is possible, but very difficult and requires supplementation.
• Best is to get protein from a variety of meat, fish, fowl. Consider “nose-to-tail” eating strategy.
• Choose natural sources. Don’t drink calories.
• Virtually impossible to eat too much protein.
Fats:
Every cell in your body is made of saturated, animal fats.
• Saturated fats. Solid at room temperature.
• Unsaturated fats. Liquid at room temperature.
• Polyunsaturated fats (PUFA). Only found in tiny amounts in nature. Not part of natural diet.
• Monounsaturated fats (MUFA). Natural part of many diets.
• Trans fats (hydrogenated). Avoid these.
• Processed oils are basically poisons. They include canola, soybean, cottonseed, sunflower seed, peanut oil, sesame seed oils, rapeseed oil. These are all PUFAs. Highly inflammatory and cause cellular damage and insulin resistance.
• Natural fats (good). Virtually all animal fats (butter, ghee, lard, tallow, fish oil), coconut oil (MCT), avocado oil, macadamia oil, palm (non-hydrogenated).
• Omega3 -vs- Omega6
o Omega3 is basically anti-inflammatory and omega6 is basically pro-inflammatory.
o Omega3 is rich in EPH and DHA vital for proper brain function.
o Proper ratio of Omega3 to Omega6 is anywhere from 1:1 to 1:4, depending on who you talk to. Modern diets are way outside range (See Dr. Knobbe video)
• If it comes from nature, it’s usually good. If it comes from a factory, it probably is not.
• 9 calories per gram
Carbohydrates:
• “Elective Macronutrient”
• 4 calories per gram
• Your brain does require glucose, but your body can make enough from protein and fat sources for proper function (gluconeogenesis).
• We are not designed to have 24/7/365 access to carbohydrate sources.
• All process carbohydrate sources are hyperpalatable.
• Carbs=Sugar.
• Carbohydrate sources are not mixed with fat sources in nature.
• Carb tolerance is very much an individual thing, depending on genetics, lifestyle, gut health, needs, hormones, metabolic health, etc.
• Calculate total carb/sugar content. Don’t confuse the issue with “net” carb numbers.
Action Items: Things you can do today!
1. Prioritize protein from animal sources. Shoot for 1 gram per pound of bodyweight per day.
2. Don’t intentionally add fats. Eliminate all processed seed oils.
3. Use Primal Blueprint Carbohydrate Curve as a guideline.
4. Plan out five meals around a meat, fish, or fowl that you enjoy.
5. Look for a nutrition tracker online and log everything you eat. My preference is MyFitnesspal.
Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079 www.idahokettlebells.com
This is an interesting thing to think about with regards to nitric oxide boosters, which are part of many bodybuilding supplements. Never thought about them having any kind of immune system benefits, though. NO Boosters and Coronavirus
I go on an off a carnivore diet. I think one of the reasons it works so well for so many is because they weren’t getting adequate protein before deciding to go that route. For some it has really made a huge difference with some autoimmune conditions, when nothing else did. Carnivore Diet
As well all know, crawling can be easy mobility training or the most brutal full body strength and cardio workout you’ve ever had. Looks like some folks decided to test this in a university setting to see how much improvement in movement it actually does scientifically.
Original Strength is the top system for this type of training. It can be done at every level, from rehabilitation to athletic gains. I have used this for years and am a certified Original Strength restorative movement coach (I think the only one in Idaho, unless that has recently changed).
“Quadrupedal movement training is a viable alternative form of training to improve whole-body stabilization and flexibility.” Crawling Study
Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.
IKSC Blog: October 14, 2020
Benefits of crawling: We relearn to move like we are meant to. Which means, without pain and dysfunction. Benefits of Crawling
With all the lip service I give to vitamin D, it’s easy to look past other parts of IKSC’s big three supplements: This is a good article on Zinc and how it might be the difference between a good and bad outcome if you get coronavirus. ZInc
And here’s another good article on zinc. I’ve shared this one several times. More Zinc
There is little need to do specific “ab” exercises. The big basic movements work all of these muscles as a unit. Muscles throughout the midsection are worked during everything we do in training: Swings, squats, pushups, crawls, burpees all heavily involve those muscles: Big Lifts Work the Core
Interesting article on fat cells and sunlight. We immediately think of vitamin D, but there is more to it. Fat Cells and Sunlight
This is a great podcast with some interesting points. Remember, your health is in your hands. Make your own choices. Health Freedom
common questions about using pills for belly fat reduction
If you’ve been wondering about the effectiveness of pills in reducing belly fat, you’re not alone. Many people have questions about these medications and their potential benefits. One common question is whether these pills actually work. While some weight loss medications can aid in reducing belly fat, it’s important to remember that they are not a magic solution on their own ndtv.com.
Understand the importance of consulting with a healthcare professional before starting any weight loss medication.
Before considering any weight loss medication or pill, it is crucial to consult with your doctor or healthcare provider. They will be able to assess your overall health and provide guidance based on your specific needs. Your doctor will take into account factors such as your medical history, current medications, and any underlying health conditions that may affect the suitability of certain weight loss pills.
Get expert advice on potential side effects, dosage, and interactions with other medications.
One of the main reasons why it’s essential to consult with a healthcare professional is to understand the potential side effects of weight loss medications. Different pills can have different side effects, ranging from mild discomforts like diarrhea to more serious complications like heart disease. Your doctor will be able to discuss these risks with you and help you make an informed decision.
Your doctor can provide guidance on proper dosage and potential interactions between weight loss pills and other medications you may be taking. This is crucial because certain combinations can lead to adverse reactions or reduce the effectiveness of either medication.
Discuss concerns or doubts about using pills for belly fat reduction with your doctor.
If you have any concerns or doubts about using pills for belly fat reduction, it’s important to voice them during your discussion with your doctor. They are there to address any questions you may have regarding efficacy, safety, or long-term sustainability of using these medications.
Your doctor can also help you explore alternative options, such as lifestyle changes, that may be more suitable for your specific situation. It’s important to have an open and honest conversation with your doctor so that they can provide the best guidance based on your individual needs.
Remember, weight loss medications are not a one-size-fits-all solution. They should be used in conjunction with a healthy diet and regular exercise for optimal results. Your doctor can help you create a comprehensive plan that incorporates both medication and lifestyle changes to achieve your desired goals.
Video of the Week: I’ve shown a few of you this one. I do these now and then. This is a good roll to try if you have limited space to work with. You could do these every day. I’m not too sure about these making you punch and kick that much harder, but they are still good for your spine.
Squat myths still surface now and then. Everyone is different, but there is a joint in the middle of our leg, called a knee. It is designed to articulate more than just 90 degrees. Squat Myths
Safeguard your sleep. It is important for your immune system’s ability to ward off all kinds of nasty marauders. Sleep and Immunity
Protein intake for women: Note that these are minimum requirements and it won’t hurt you to get more. Protein Intake for Women
Carbs at night: I’ve found that getting most of your carbs at night or immediately after your training for the day is best for most people, and I’ve been recommending it for those I have worked with in my nutrition program for years now. This, of course, was an uphill battle against so much misinformation from mainstream nutrition recommendations. Carb Night
Good article on hand strength. Every time you pick up a kettlebell your hands get stronger: Strong Hands
Video of The Week: Get strong in your basic human movement patterns by increasing load in those movements and then specifically practice the sport movements you are playing. Your strength training does not have to be complicated or look cool. Save that for the mat, ring, or field.
The bird in the photos is a golden eagle. It was feeding on a dead coyote way out in the desert on beef rangeland. There are 1,000s of cows in the area. This is one of the nuanced parts of beef production that is rarely discussed. There are also 1,000s of wild animals, insects, reptiles and birds that live on rangeland. The cattle help by keeping the grasses (fire fuel load) in-check and fertilizing the soil.
Considerations for Selecting the Ideal Belly Fat Loss Pill
Finding the right belly fat loss pill can be a game-changer. But with so many options on the market, how do you know which one is truly effective? Let’s explore some important factors to consider when selecting an ideal pill that can help you lose belly fat fast.
Safety Profiles and Potential Side Effects
One of the first things you should consider when choosing a belly fat loss pill is its safety profile. Look for products that have undergone rigorous testing and have been approved by reputable organizations. This ensures that they meet certain quality standards and are safe for consumption.
While most belly fat loss pills are generally safe, it’s crucial to be aware of potential side effects. Some common side effects may include digestive issues, headaches, or increased heart rate. It’s essential to read the product label carefully and consult with your doctor if you have any pre-existing medical conditions or take other medications.
Long-Term Sustainability
Losing belly fat isn’t just about quick results; it’s about maintaining a healthy lifestyle in the long run. Consider whether the pill you’re considering promotes sustainable weight loss habits rather than relying solely on a temporary fix.
Look for pills that not only help burn belly fat but also provide guidance on healthy eating habits and regular exercise. These pills often work best when combined with a balanced diet and an active lifestyle.
Individual Needs and Preferences
Everyone’s body is unique, so what works for one person may not necessarily work for another. Consider your individual needs and preferences when selecting a belly fat loss pill. For example, if you have specific dietary restrictions or allergies, make sure to check the ingredients list before making a purchase.
Some people may prefer natural or herbal supplements over synthetic ones. It’s important to find a pill that aligns with your personal preferences and beliefs.
Certifications and Approvals
To ensure the quality and efficacy of a belly fat loss pill, look for certifications or approvals from reputable organizations. These certifications indicate that the product has undergone thorough testing and meets certain standards.
For example, look for pills that are certified by the FDA (Food and Drug Administration) or have been approved by other regulatory bodies. This provides peace of mind knowing that the product you’re using is safe and effective.
Vitamin D
The latest on Vitamin D: Just what many of us have been hinting at with all the positive indications on vitamin D. For those that need a study, here is one: Corona Vitamin D Therapy
Training Smart
Note that we do lots of sets “on-the-minute” or with a specific rest period. This article says it is for big athletes, but I find this works just as well for most normal people that aren’t 21 years old and who are training for general health and fitness. The goal is to avoid training injuries. Training for Monsters
Foot Muscles
I totally agree with the sentiment in this article about training the foot muscles, but you don’t necessarily need to do the exercises presented.
One of the chief reasons IKSC’s training is very effective is that there is ample attention paid to the effect it will have on the feet and ankles (even if I don’t go on about it in class every day). Even a slight degree of immobility or instability in the feet and ankles causes a ripple effect that decreases force production throughout the body (think of it like your car’s traction control taking power away so you won’t spin the tires).
Simply training barefoot and spending as much time barefoot as possible is the most obvious, and why I encourage it and discourage training in shoes like running shoes. Here are some of the most valuable exercises we do for the feet and ankles, in no particular order:
1. Crawling, lunging, loaded carries, etc.
2. Swings, and goblet squats.
3. Even pushups and especially Hindu pushups force the feet to work and provide extra stability.
I believe it was Gichin Funakoshi (founder of modern Karate-Do) that said Karate training exercises the body from toes to fingertips. This is important to consider for overall health. Weak Feet = Weak Body
Meal Timing Mistakes
One of the things I’m always asked about when it comes to my nutrition program is whether people have to eat several times a day. No. I’ve never bought into that idea. It was validated for me back in the 2000s, when I read The Warrior Diet by Ori Hofmekler. Basically, the idea of eating frequently is a modern invention, and the eventual problems that go with it have to do with it just not being inline with what our genes expect us to do, which is eat one or two big meals per day and sometimes go long stretches without eating. 6 Meals A Day?
Video of the Week: Long term damage from excessive cardio.
I have a decent amount of muscle in my chest and shoulders. My main chest exercises are pushups, dips, getups and presses. I haven’t ever felt a need for bench pressing. Pushups -vs – Bench Press
Kettlebell swings: Ignore the videos shown, or if you do watch them, at least ignore the weights and form shown. We can do better. The rest of the data is good, and I’ve read much of the background on some of the experiments he cites. It is a good article. Also, I’d ignore the part about going super heavy. We have since learned that the most optimal bell for max force is generally not more than 1/3 of a person’s bodyweight. Heavy Kettlebell Swings
I can think of a good number of people I know personally who have experienced these odd illnesses over the past year and gotten over it. Looks like coronavirus is so scary and debilitating that you may have had it and not even known it. Now, figure this basically un-knowable amount of people with the padded death counts, and I gather that the numbers put out daily or weekly are just about meaningless and paying attention to them is likely just to cause anxiety and worry over something you can’t control. Maybe You Had CV Already?
Rack kettlebell carries and front squats. Another good article in T-Nation this week! Kettlebell Squat and Carry
I’ve been beating the drum about vitamin D at the first mention of coronavirus. Here’s what is being born out: Better Survival Rates with Vitamin D
Video of The Week: Some of you might recall this as being similar to the drill we do in class with the goblet squat. Remember how the squat got easier?
This is a pretty cool article about one of the guys on that poster in the gym. Arthur Saxon
Interesting list of supposedly worthless exercises. You won’t see these at the gym, but I never say never when it comes to an exercise or training tool. If you train enough people for long enough you find uses for things you never thought you’d use, or that you quit using and then find a use for it later. 5 Worthless Exercises
This is one of the best podcast episodes explaining the connection between back health and kettlebell training. Prof. Stuart McGill is one of the world’s foremost experts in back health. If you only listen to one podcast this month, this is the one: Stuart McGill Kettlebell Podcast
Keep training. Now is not the time to take your fitness for granted. There are some holes in this article. The timeframes they are giving for working out seem pretty long to me (45-80 minutes). I’ll have to look more into what they consider “vigorous” exercise. Chances are some of the things we do at IKSC probably get that done in 20-30 minutes. Personally, I see no problem in training for 20 minutes and then keeping general movement levels high throughout the day. Exercise Improves Mood
Most of these fitness myths are debunked on a daily basis at IKSC, but this is a good breakdown of some of BS you might hear or have heard in the past. Myths that Stop Fat Loss
Video of the Week: This is not just for kids: Sensory stimulation and direct interpersonal contact and interaction is just as important for adults. It is very much a “use it or lose it” deal.
Exercises that involve as many senses as possible, like rolling, crawling, and getting up and down from the ground (getups anyone?) repeatedly are a key part of overall fitness. Pay attention to the quote about skin receptor sites and tactile stimulation. Note: You get a big dose of this when you roll and crawl.
Book recommendation! Finally got my hands on this after having it on pre-order for a few months. I’ve learned a ton from both authors over the years and have followed this book’s progression for the past few years. Here’s more about it and where to get one: https://www.sacredcow.info
After working with countless people with tennis elbow and hand issues from lots of desk time over the years, it is pretty common for these issues to just go away when you get things moving and working. Never needed to look up a study on it, but here’s one anyway. It’s not like we really set out to “cure” anything, it just seems to work. Tennis Elbow and Mouse Arm
Diet and metabolic health are keys to immunity. This is one of the reasons I emphasized being even more strict with my diet and my dietary recommendations (don’t give into stress eating) when things started getting rough a few months back.
Looks like I was not a complete idiot about that advice. Some big brains seem to share that theory. “…As of 30 May 2020, the Centers for Disease Control and Prevention reported that among COVID-19 cases, the two most common underlying health conditions were cardiovascular disease (32%) and diabetes (30%)”
Listen to this podcast interview! Seriously.
It might be a little tough to grasp for smoothbrains that get their health advice or knowledge from news sources or are addicted to being “Google experts” on a given topic. It will be hard to swallow for those that seem to revel in fear.
This will take more than a 30 second scan to process and think about. It might also be the best advice you’ll get about dealing with a contagious global virus. You can find the Wise Traditions Podcast on iTunes, as well. Proactive During Pandemic
The average grip strength of young men has been dropping for the past few generations. When I shake hands with young men and young women these days I find that most young women are a lot more likely to give a firm handshake and have strong hands than guys. In this study, they found an interesting correlation between that and a country’s top athletes.
” For every 1kg increase in population GS, the medal tally increased by 36%” Medals and Grip Strength
Video of The Week: Pretty cool information on rowing.