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
I don’t know who “noom” is, but this graphic is great. Please give them props for it. I would add that the trend chart should be for months or even years, and not just a matter of weeks:
This article is brings up the use of a paleo diet for MS, but understand that it also seems to help with other autoimmune conditions, such as eczema, thyroid conditions, lupus, rheumatoid arthritis, etc.
Years ago I started recommending this nutritional strategy for body comp and strength -which it works great for- but people with some of these problems told me about improvements in these conditions, so I didn’t argue with them. Good to see the idea is now widely accepted.
Here’s a good article on one of the programs a few of you are on for the squat and deadlift (including me). We modify it a little, and put a few IKSC touches on it, but here is the basic outline of 5/3/1. https://www.t-nation.com/workouts/531-how-to-build-pure-strength
Video of The Week:
Another one by Dave Feldman. I was lucky to be there for this lecture. Takeaway point is that your cholesterol readings can change daily, so your reading from a blood draw every several months may not tell you as much as your doctor says it does.
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.
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
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.
A topic or question that comes up frequently is bodyfat percentage and if I test it or not. Here is something I wrote up on it a while back. The pictures shown are really not that far off, either. http://idahokettlebells.com/blog/?p=728
This illustration is true for most people. I’ve given this out many times.
This has been in the works for a few years now. I think I first heard of the different military units working on it in about 2014. Of course, lots of individual Navy SEALS were some of the first ones to jump on the paleo bandwagon. Robb Wolf actually did a bunch of nutrition consulting for them, and one of the big names in sleep research is Dr. Kirk Parsely and his work came directly from him working as doctor working directly with SEALS.
As an interesting side note, way back in the 1950s and 1960s fighter pilots used a ketogenic diet to drop weight fast if they had put on a few pounds (and were at risk of being grounded due to being to big) and there were Air Force directions on how to do it.
Our training – that emphasizes work capacity – is different than “cardio.” There are many forms of endurance training: There is strength-endurance, power-endurance, and then cardiorespiratory endurance. It is important to have a mix of all of those in your training for a variety of reasons. http://www.ergo-log.com/endurance-capacity-protects-against-headache.html
This week’s video. Short and sweet. Here’s the best example of how to crawl. I do encourage you to buy his book.
Video of the week. This is a few years old, but it one of the best breakdowns of what goes on when you switch from using carbs for fuel and transition to using fat, or “go keto” as everyone likes to say now. It is also a reason why using things like urine strips are not that reliable. With all the faddish ketogenic diet stuff out there now, I try to think those of you at IKSC are at a little higher level of understanding on this topic. This is worth taking the time to sit down and watch.
Got some good links and a video that will really get your brain engaged.
Remember, I’m doing a nutrition class at 7p.m. Monday the 20th. Bring a guest if you want.
IKSC Weekly Link Blast May 16, 2019
It is not if, but WHEN, a diet that is not in keeping with our ancestry will produce negative health consequences (sometime between 30-50 years old for most of us, depending on how lucky you are). We can adapt to a modern, agricultural diet for many years, depending on how lucky you are, but at some point we lose that ability to adapt and issues crop up. Here’s a lecture worth your time:
Exercise science is very imperfect. Many times what is found is simply confirming what people have been doing via “Broscience” for decades. This study is no different, and the reason you don’t see “isolation” training very often at IKSC and even then, after using a big, compound movement. Example: We don’t do many bicep curls, but when they are programmed, it is after a bigger movement like pullups, ring rows, bent rows, or carries, which also involve the bicep. The adage “don’t major in minor things” comes to mind. According to this study, single-joint exercises might not even be worth the trouble at all. http://www.ergo-log.com/anabolic-steroids-single-joint-exercises-training-routine.html
Vegetables are a good thing, right? Like anything, you can get too much. The topic of oxalates is almost never discussed. This is another reason not to “juice” your foods. https://jevohealth.com/journal/vol2/iss3/4/
