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
Most of the stuff in Men’s Health is junk, but this article cites two extremely reputable people, Dan John and Prof. Stuart McGill. Not surprisingly, one of our staples, the loaded carry is the topic. https://www.menshealth.com/fitness/a19548559/best-loaded-carries
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).
Don’t forget about our class on Monday the 4th. It is designed to help the gains keep going during the winter months. Here’s a link that non-members can use to sign up. http://idahokettlebells.com/blog/?p=1243
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.
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.
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.
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.
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.
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
Get out into the mountains this fall! This photo is of the S. Fork of Salmon River, about 12 miles north of Warm Lake.
Don’t forget about the special class at 7p.m. next Monday from Jenn’s Primal Health. The class will focus on how to make new habits stick: Read about it and sign up here. Cost: $10
Looks like what we do with the rower is catching on. I am toying with the idea of offering some class times that heavily emphasize the rower as a conditioning tool:
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?
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
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
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/
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.
