Good stuff to keep in mind. Not all these are set in stone. Things to unlearn
Pretty interesting stuff about the psoas muscle related to emotional state. Think about it: It’s the muscle that prevents movement when you are “frozen” like when you are afraid of heights and are getting ready to jump off a diving board or something. Psoas Muscle
Anyone who’s attended my nutrition courses should have most of these answers. It’s not that hard. 30 Keto Questions
I take about 500-1000mg after training and at night. Vitamin C supposedly reduces cortisol levels. Vitamin C
Video of the Week: Why we crawl the way we do. We are trying to restore and reinforce good movement.
For those of you working the 8×8 program, and reasons why this rep scheme shows up so frequently on the daily workout board as a general full body workout. It works. It has worked for a long time, and will predictably work in the future. I use it myself about once a year. 8X8 Training
This supplement combo does work, and you’ll find it in lots of preworkout drinks and energy drinks. Note that the amounts they used is ridiculously high. Caffeine and Carnitine
More on red light…from The Man himself, Robb Wolf. Red Light Therapy
Video of The Week: Train from fingertips to toes. These stretches might be good if you are forced to wear shoes or boots that aren’t friendly for work or if you’ve spent lots of years beating your feet up.
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
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.
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
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.
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
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.
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?
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.)
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.
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.
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 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).
