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Category Archives: Primal Nutrition

Anthropology – wrestling life´s architecture of containment

ImageAs an anthropologist, life becomes embroiled in comparision. Everything must have an alternative context through which we can seek an empathetic or critical glance at a range of aspects relating to what it means to be human. In other words, things are not stable, but constantly in flux – our systems of thought, our political, religious, ideological processes of expansion or containment. We adhere to principles of non-adherance. We do this through a set of (fluid) methodologies which (we believe) enable us to contemplate humanity through holistic understandings. Long-term fieldwork, the sine qua non of the discipline, remains the tried and tested approach to the challenges of alterity, or what we can gauge by comparing the drastic or subtle nuances involved in fundamental human practices. We think, we move, we love, we fight, we create, we acquiesce, we are born, we die, we interact, we destroy, and we seek meaning through a variety of sources. This is what makes the human species so fascinating – different approaches to the mundane, different outcomes – or maybe not. Maybe the longue duree of evolution has become so daunting, that to us, this reflection and its acceptance, thrusts us into increasingly confined spaces where we seek solace in our fear of this awareness and the challenges life presents?

Yes, the anthropologist is the Leatherman philosopher. At once aware of diversity, applying a set of tools in order to unlock life´s mysteries, but always aware of the fragility of their construction, and the imminency of their potential reconstitution.

For most, reflection, and an openness to tackle such fundamental questions relating to ´what it means to be human?´ and ´how might things be different?` are challenges far greater than the confines of a sheltered life of fear or ´comfort´ provide. The great philosophers, stretching back to Plato and Aristotle, all knew this and most subsequent thinkers have sought (albeit in contrasting ways) to unravel these questions, and shed light on humanities´ desire to approach, but mostly avoid, their direct experiential appraisal through action (trial and error). In a contemporary setting, people shy away from questioning their beliefs, their choices, their actions out of fear for the apparent insecurities that will eventuate; What if s/he is not right for me? Is this career fulfilling? Do I believe in science and/or superstition? Is what I am putting in my mouth doing me more harm than good? Could a change in approach unlock certain anxieties that have prevented me from doing z, y or z? The list is endless – as are the possibilities we have for being more human.

People, again in a contemporary sense, reveal signs of what it means to be human, but from within the enclosed space of their anxieties. People are becoming caged animals, yet another tragic case of apes trapped in a sanctuary – made invisible by the ´freedom´of facebook profile updates telling ´the world´of their daring, their dexterity, their knowledge, and their visions through a photo of a plate of chicken and vegetables. People ´travel´ to the far corners of the globe (or the closest place with sun and cheap beer) for their ´experience´of diversity, unwittingly forging their further isolation through reinforcing unreflective dichotomies of ´difference´ – Oh, they we so poor, but all smiling. We helped them out by volunteering, showing them how they can escape poverty and now sponsor a family – it´s so great to be making a difference… etc. Yet back on safe ground, people climb back into their sanctuaries, slumping into their Ikea sofas, updating their profiles, filling themselves with sugar and HFCS, doing as the state tells them to do – reveling in the glory of wealth and hypermodernity.

ImageFreedom, as a fundamental instinct of the antropos, lies elsewhere. It is unbound. It lies not in a set of flow charts or indexes keeping us in a pseudo state of harmony – Oh how lucky we are!

Freedom exists outside any paradigms that cushion our increasingly flabby backsides and stress/diet-related illnesses. Freedom is a curiosity that leads to further awareness of our potentials as a species to live a life of co-existence in the vast glory of our global ecoscape. Freedom is not confined to those with the means to purchase a ticket to fly to the world´s ends. Nor is it limited for those severely inhibited by such structural constrains as war, and tyranny. It exists within a mindset and a moving body. Freedom is not an idealistic realm of the kombucha drinking yoga practitioner. Humans are but a minor aberration when seen from afar, at the mercy of our environments, garnished as we are, with this remarkable opportunity to participate in our stage in evolution. It makes acts of sloth, of adherence to commercialized ´wisdom´, to greed and ignorance of contrasting ways of life, to uncritical use of “better-worse”, “us-them”, or an early retirement of our exponential range of mental, physical and emotional capacities – all seem like such a slight on the winning lottery ticket we have been dealt to share in the vastness of our interconnected pathway. Our ancestors started to get things right, yet we´ve regressed.

Anthropology today works diligently at protecting this diversity, yet struggles to break free of its philosophical grounding in a world of Red Bull-fuelled instant gratification. The pregnancy of life´s meaning struggles to resonate when we turn to so-called scientific “truths” – uncritically rendered to us through multiple medias, states, and religious doctrines – each with their own projects of containment. You see, modern society is becoming constructed through an architecture of containment. We are being watched by big brother from all corners, whether we like it or not. Any attempts to stand outside the boundaries of “normality” will attract unwanted attention (and we´ll cease to get liked on facebook). This suits our further containment, despite our sanctuaries appearing in glossy magazines as expressions of our freedoms.

People need (a more public) anthropology. It remains stuck within itself however, an ironic isolation from the very tenants of the freedom and manifold it seeks to portray.

We can all be anthropologists. We don´t need an academic straightjacket. We are all indeed philosophers. There are no rules to this. We have it in us to seek knowledge, understanding and wisdom – but this only eventuates through an awareness and an openness to the fact that we are all unique, only as a species sharing the same planet, with similar desires for a “good life” – but lacking the tools to break free from our confined zoological warehouses.

Great people only become iconic figures because they dare to try (and fail) where others fear. Beautiful movement, creative thought, empathy, love, work, curiosity and our unique capacities to amaze lie alongside our ability to hate, our obesity, our prejudice and our constant social media updates.

It´s the process that separates the eventual outcomes.

We are all unique apes and we could all do with stopping our lazy-arse ways reflecting upon how things might and could be and getting stuck into the pathways that lead us ahead.

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Kettlebell Pentathlon: Strength and Conditioning Test

Recently, whilst attending the WKC Sport Camp in Rome, I was introduced to the World Kettlebell Club Strength and Conditioning Quotient. This is an interesting test which, as it says, tests S&C, but allows for ANYONE to participate and gain a score. From there, and with a little experience with the actual test and the lifts involved, one can gain a decent appraisal of further improvements. I´ll explain how the test functions, and hope that it encourages you to give it a go. So far I´ve had 5 attempts, which I´ll tell you about later. I´ll also touch on the limitations of the test, and some suggestions for improvements.

From Valery Fedorenko, Head Coach WKC

“The philosophy of the WKC S&C test evaluates not just the general physical capacity of the athletes or personnel, but is also a test of all fitness components and a wide range of athleticism. It may be used to assess base strength and conditioning levels and then further used to test progress and other forms of strength and conditioning training”

How the test works

The test consists of 5 different batteries of exercises. Each is a 6 minute set followed by a 5 minute recovery period. Total time is 50 minutes (30 minutes lifting/20 minutes rest period). Each set has a MAXIMUM reps per minute (RPM) which cannot be exceeded (or if exceeded, will not factor in your score). Each set allows the lifter to select the weight s/he feels capable of completing the set. The lifter cannot set the kettlebell down during the set, or else the score is 0. Multiple hand shifts are allowed. So the idea is to choose a weight for each set that you feel capable of scoring the maximum points with. This is the strategy you need to use based on your condition. For some of the lifts, you may want a heavier kettlebell, or a lighter one if the lift is not your strongest.

Scoring

Each kettlebell has a quotient score which you multiple with your total number of lifts to get a final score. All 5 sets are added together for your final score. Here are the quotients:

8kg: 1

12kg: 1.5

16kg: 2

20kg: 2.5

24kg: 3

28kg: 3.5

32kg: 4

36kg: 4.5

40kg: 5

44kg: 5.5

48kg: 6

The Exercises

1. One arm clean (max. 20rpm)

2. One arm long cycle press (max. 10rpm)

3. One arm jerk (max. 20rpm)

4. One arm half snatch (max. 18rpm)

5. One arm push press (max. 20rpm)

Here is a nice video explaining the lifts with Fedorenko and the legendary Ivan Denisov, who has the world record score of an incredible 2500! (After you try this you´ll realize getting half this is some achievement!).

My first attempt, during the training camp in Rome, was rather on the conservative side, but I was mostly concerned with selecting weights which would give me the maximum score. I didn´t see the point of not aiming for the maximum number of reps, albeit with a heavier kettlebell. You can do the sums and see how this equates (higher weight=higher quotient but lower reps) or (lower weight= lower quotient but higher reps).

My first attempt: July 2011

1. Clean 20kg 121 reps (Q2.5)

2. LC Press 16kg 60 reps (Q2)

3. Jerk 20kg 112 reps (Q2.5)

4. Half snatch 16kg 112 reps (Q2)

5. Push press 24kg 110 reps (Q3)

Total score: 1246

3 further “training” attempts in August 2011, but just using a 16kg and only 1 minute rest between sets. Maximum total reps achieved each time. More pure conditioning, that S&C.

In September 2011, I tried the test with a 20kg, and again managed to gain the maximum score with that quotient, with 3 minutes rest between sets. Score 1310. Still felt like more conditioning, not really needing the full 5 minutes of rest.

Then last week, October 2011, I tried with the 24kg in lifts 1 & 5, and the 20kg in lifts 2, 3 & 4. I decided to use the full 5 minutes rest between sets as I wanted to simulate the test properly for harder things to come. I managed reasonably well, with maximum reps, albeit a few ugly left arm push presses at the end. Total score of 1430.

Having seen a few others do this test, and also on the interweb, some similar speed tests using kettlebells, I notice a lot of crappy reps and techniques, all for the sake of getting a high score. I have always been competitive, and extremely determined to improve on my performance no matter what activity I engage in, but one thing I find rather meaningless, is letting form go out the window just to hit a score, or beat the clock. Some may disagree, but that´s the way I guess things roll when you get older and performance and style seem more interesting that “busting a gut” to impress. So, I try to be sincere to my technique at least that way I have my OWN benchmark, and I guess that is what counts at the end of the day.

I have only done the test a few times, but see from the grading system that I must be doing something right, and indeed part of the fun of the test is deciding how far to push yourself before you are unable to get the max reps. I may try for a higher weight with, say, an aim of getting 80% of the reps. Maybe I can reach 1450+?

UPDATE: February 2013 Managed 1455, whilst aiming for 1550. Basically, I set a goal to complete ALL reps with respectively 28kg, 20kg, 20kg, 20kg, 28kg. I missed the first set by 10 reps, stopping at 110 reps, moved easily through the 20s but decided to take the 24kg on the last push presses. 28kg seemed an unlikely proposition about then, especially as my aim is usually to take the maximum reps.

UPDATE: March 2013 Having had a year away from consistent girevoy sport training (mostly bodyweight and KB assistance work) I decided on testing some heavier sets, including the 32s on the cleans and long cycle press, and the 28s on the half snatch, jerk and push press. Surprisingly, they felt good, which I put down to consistent pull-up and grip work, but these were isolated sets, not strung together like the pentathlon test. That is the real challenge of this test, a real test of mental fortitude, as well as key physical attributes like speed from the floor and fast, strong fixations. I always like to look at Ivan´s videos to see how much concentration and correct breathing is needed to be so good, not to mention his super powers! I´d like to try the test again using just 24s and 28s, and maybe allow myself to miss a few reps, in order to bust through towards.. 1600 ?? more ??

UPDATE: May 2013 Ahead of a local event aimed at introducing this test to those interested in kettlebell sport and training, I managed a spontaneous set, due (oddly I know) to a fatigued wrist from all the towel pullups of late (my go2 exercise numero uno) which were scheduled for the day. The aim was 24s for the entire test, save either the half-snatch or pushpress, where I figured 20 would allow me to complete the reps. It went well. I maxed the rep count, wisely snatching 20kg to save some juice for the last set. Total: 1530 easily my best score without too much prep or difficulty. Some quick calculations taking 28 on the cleans and 24 for the other 4 rounds would give me 1644. The next marker. I’m not one for overt quantifiable markers as my training motivations, instead tracking how I feel at different stages of my training, and overall mind/body strength development. Move well, breathe well, feel strong, in control –  this test is a good one, it’s not easy, but who wants ease in life?

S&C Grading system

Men:

Less than 720 : Low

721-900 : Average

901-1080 : Good

1081-1260 : High

1261-1440 : Extreme

More than 1441 : Superhuman (Denisov et. al)

Women:

Less than 360 : Low

361-540 : Average

541-720 : Good

721-900 : High

901-1080 : Extreme

More than 1081 : Superhuman

Summary

For a start, the WKC has separate certification programs for both FITNESS and SPORT. This test is aimed at the general public who may have not had training and experience in traditional girevoy sport (GS). For the purists (yes, there are the odd few!), such components as multiple hand shifts, ability to choose non-competition weight kettlebells, the half snatch (where you come down from lockout to the rack position between each rep), and indeed the selection of lifts may cause the heart to bleed, but hold your horses!. GS is very specific as a sport, and not so accessible to most people mildly interested in using kettlebells as part of their training arsenal. Few GS hardliners would be interested in such a “test” of their prowess, as they would use 2 kettlebells for a specified timed set, with a RPM goal together with weight. The test involves measured strength and conditioning, with a certain degree of endurance and power needed to finish off each set strongly. There is no real way to hide weaknesses, should you aim for a high score. There are plenty of other tests available, such at the RKC Tactical Strength Challenge, but life is so intent on convincing us we need the “ultimate” measure of success, that we are too quick to criticize.

The WKC test is by no means perfect, but what is?. It may seem little complicated at first, and even a little easy for those more experienced with kettlebell training, especially with one arm lifts. But when I heard Denisov had completed the test using the 40kg, 48kg and even 56kg bell, I cannot understand why people have overlooked this as a great means of ascertaining S&C levels, for newcomers and old-timers. The test is for kettlebell fitness, and could be combined with certain bodyweight exercises such as the strict dead-hang pullup or push up. Maybe even throw in a couple of 1max-rep barbell compound lifts to make it more of an “all-round” test?. But hey, why get even more complicated?. Why the endless search for the “ultimate in everything” dude or dude-ess?. That was Superman or Captain Avenger, or Wonder Woman. They don´t exist anymore, we are all getting slightly softer in modern times and use these kinds of efforts to be “awesome all the time” which are just signs of a sad dispersal of cognitive dissonance which resonates all the way to the gym.

Enjoy improving your performance at whatever you are interested in. Do it with style and learn from those who have put in years of effort before you in dedicated training and thought to finding out just how to get good results using sensible methods. And your performance is only as good as your recovery. You can be a star in the gym, but it helps little if you´re crap in bed. If anyone wants to try this test, and lives near me, I´d be happy to keep score, and make sure your form is spot on!.

Good Luck!

 

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6 reasons your training has stagnated (and ways ahead)

“It’s not the daily increase but daily decrease. Hack away at the unessential”.
Bruce Lee
One of the pleasures about training, as a component of life, is the constant learning process. No one routine seems the same, the body and mind responds differently, you try new movements, you hit peaks, you plateau you make small adjustments, you learn from others, you ask questions, you focus on the job at hand, you see results. Many however, get tired and dissolusioned with the effort required to make progress, and it is more often a result of being overwhelmed by external factors that overcomplicate the simple internal factors.

As someone passionate about the nature of human evolution and cognition and especially how it relates to physical training, I adopt a holistic approach to helping people achieve their potentials which is often met with a confused look. People seem conditioned to expect defeat with the myriad of excuses society provides to delay progression, or reward mediocracy. But we all have within us the ability to change, it just requires awareness of the factors of interference, and the courage to step beyond their constraints.

The Deadlift

Gym Scenario

“But I just wanna get big”, dude says.

Fair enough, you´re a young guy, I was there once as well and we all know a little more naturally induced testosterone in today´s paisley shirt and skinny jeans society is no bad thing.

“Tell me about what you eat, how much you train, what kind of programme you follow and how much you sleep”, I say.

Errrrrm,(throws odd look) I train 5 or 6 days a week at the moment, plus I play indoor soccer on Monday night. On the weekends sometimes I don´t train because I usually go out. I don´t sleep or eat so well on the weekends. I eat lots of pasta and chicken, but I hate cooking, so usually just carry protein powder around with me. Always after training. I´m pretty bad with the sleep, always up late with friends on the PS3. But when I train, I hit it hard. Currently following Starting Strength every second day, but I don´t reckon that´s enough, so I do extra bench, leg press, lat pull downs and stuff on the other days. I heard the 5×5 programme is good though, so I might try that. Weekends are a bit of a mess, but, you know, student life and that”, says dude.

So your goal is to get bigger. And I assume stronger too. But it sounds like you don´t have much of a routine with your lifestyle. Pretty inconsistent stuff happening there mate. How much do you want to improve?”, I respond.

I really want to make changes, but it seems hard at the moment. I´m training most days, but don´t seem to be getting anywhere!”, says dude.

    • 1. Your nutrition is not dialled in

Eat me

    There is no way your training will move forward if you don´t adopt an understanding and appreciation of the importance of a sound nutritional plan. Time and time again, I see young guys at the gym chugging down protein drinks post-workout. If they were used in ADDITION to a proper nutrient rich dietary plan, fair enough. Fast metabolizing carbs and protein for rapid restoration of hormonal balance, controlling the cortisol increase and spiking insulin levels. Muscle gain 101 for the young gym rats. But I suspect these shakes are being used as substitutes for proper solid food.
The more I experiment over the years with my training, the more important nutrition becomes. To get big, you need to eat big. It really is that simple. But the caveats are numerous, and I won´t go into them here, suffice to say that the nutritional (macro-ratio) requirements for Mr. average body composition looking to stay in shape, Mr. slightly porky looking to lean out, Mr. skinny looking to bulk up, Mr. Crossfitter looking to improve WOD numbers etc are different.
You need to work out a nutritional plan that is right for YOU and your goals. Your metabolic typing is directly related to your various homeostatic control systems, and if your balance is not optimal, your health will not be either. BUT, the foods that make up your diet need to come from natural sources, NOT man-made ones. Once your body has eliminated the main sources of inflammation and hormonal disturbance (from sugars, gluten and plant oils) you will be in a much healthier metabolic condition to play with macronutrient ratios according to your body composition, goals and training intensities.
The great thing about the Paleo-style way of eating, is the simplicity and the seasonal adaptability. Remove the (year round) crap, eat natural foods (when in season). There is NO excuse if you are serious about your training, to be a lazy-ass when it comes to nutrition. Don´t waste money on powders and expensive supplements looking for a miracle boost or a shortcut. Only consider tweaks when you are already healthy. Eating naturally cannot be commercialized, eating man-made processed chemicals can, which is why supermarkets are 90% toxic. Be clear about this when you open your pie hole. FEEL guilty if your diet is not dialled into a natural food based regime. It´s why you feel like crap and half the reason why your training has stalled. Learn to appreciate and cook nutrient dense food, after all, it is THE building block for a healthy, strong you.

    • 2. You over-rationalize your training plans

Learn about your body

      Keep it simple. There are hundreds of training plans out there, some are even gullible enough to pay to read them, but most over complicate things. I´m not paid to recommend a certain program, and even if I was, if it didn´t include classic

Compound exercises

      like the deadlift, military press, dips, pull-ups, squats and bench press, I´d be dishing my morality. Joint strength, coordination and stabilization are essential for a healthy functional body. No matter what function you wish to perform. Add power and speed through

Olympic lifts

      like the snatch and clean and jerk. Include

Kettlebell training

    for all of the above, and especially to prepare your body for the kind of intensity you´ll need to make real progress. Kettlebells will ensure your mobility (in the hips especially) and grip strength will allow you to lift cleaner, heavier and more efficiently, which is key in bulking phases.
“But what about isolation exercises?“. I read in the…..
Mate, you probably get enough isolation exercise in the comfort of your bedroom reading those FLEX mags. Try using the other hand, in the meantime, stick with what works. Learn proper technique for how to shift heavy weight. If in doubt, ask. There are plenty of people who know about this at the gym. If you feel you are not stressing the whole body enough doing these classic movements and you are not responding as an integrated unit, then you are either not lifting heavy enough, or you need to refresh technique”.
Stick with what has been tried and tested to WORK AND GET RESULTS. Get mobile, learn to use your bodyweight. Lift heavy and simple. Don´t over rationalize things. If it´s not working, cut the surrounding crap out, ask, make it work. Save the reverse cable incline suplex pull for your late night keyboard warrior session.
      • 3. You over train and don’t rest

Overtraining (source: nw conditioning)

              “But isn’t it a good thing that I train like the pros?”
              “Bro, you are not a pro. If you were, we wouldn’t be speaking like this. The set up for a pro athlete is based around their specific skill set and the optimal way to maximize their performance.”
                I’ve written about this in a previous blog on sleep. In short, if you are stressing your body on a consistent basis (through whatever source) you need to allow it time to recover. But unless you have been through a period of over training, this concept is hard to drum into some young guy full of energy and intent written across his protein shaker.
            I’ve been there, suffered moderate to severe symptoms of adrenal fatigue and wondered why my training results were not only stagnating, but dipping. It may take time, but experience tells me that LESS is indeed the new MORE.I’m starting more and more to get the nutrition and rest message across, before starting talk of sets, weights and numbers. There are many resources out there telling you how to train, but less so, those telling you how to recover. I guess you can’t make money on the latter.

Cycle your training intensities and qualities

          Some refer to this as periodization. Even if your goal is hypertrophy, DO NOT lose sight of strength endurance, flexibility, mobility, power and speed. Throw in the odd metabolic conditioning routine, stretch, swing kettlebells and keep your body guessing. You cannot skip phases and expect gains without building up strength and intensity requires to shift heavy weights and utilize speed and power.

Charles Poliquin is a guru when it comes to these ideas. Bottom line: You want your body to be primed for each training session. If it is fatigued, it will underperform. Work in cycles, say 3-6 weeks, shifting focus to prevent injury and stagnation, adding a backoff week, ascertaining your progress in relation to your lifestyle. Be prepared to MAKE ADJUSTMENTS, but not to the detriment of your long term goals. Work hard for sure, but focus on quality rest in between.

4. You are too eager for quick results

Slow things down bro!

Things take time. We live in a world where we expect instant results with everything we do. All in the name of self-gratification and we are unwilling to put the time and effort required to make the changes really happen. We want to be bigger, stronger, leaner, healthier, wealthier, have more friends, have more crap about the house. We lose touch with reality, and the gym is often a place where this can be observed. To gain the body you desire, to optimize your health, to learn new skills, to become more empathetic or to see results from a course of action TAKES TIME.

If you really are determined to make changes and achieve certain goals in the gym or in your personal life, you must fight the desire for instant gratification. From an evolutionary point of view, this is not easy. We have evolved to survive, and expect results from our hunt or our escape. This is survival instinct. But these days, at least in Western societies, food is readily available, and we are not being chased by predators. Yet we still run on this instinctual system, and we are less than happy as a consequence.

Every great thing in history has taken time to develop, and those you see at the gym with impressive physiques have most likely invested considerable time and commitment into making themselves that way. And I’m not talking about the puffed-up walnut bollocked steroid brigade. Find a training program that feels good, one that is easy to understand, one that has proven to work, listen to the signals your body tells you, rest when it says rest, and work like heck when it says work!. Don’t skip days, don’t load your body with crap, don’t make constant comparisons with the guys beside you. They have their gig to attend, you have yours. Nothing brings more gratification than results from hard work. It WILL come.

5. You are making excuses

Get on with things

“Yeah, but it’s hard not to join in when the guys are going out drinking”

“I’ve been so busy with school lately…”

“It’s hard for me to train consistently with shift work”

“I have bad knees, so I can’t really do squats or kettlebell swings”

“I can’t afford to eat so much meat and vegetables. It’s cheaper to buy pasta and bread”

“I don’t want to lose my endurance for the soccer. That’s why I back down sometimes on the hard strength days”

Bla bla bla bla bla bla bla bla bla…. Excuses are excuses. Just that. We are conditioned to look for excuses. It’s a stress-relief mechanism that social psychologists have long been fascinated by. As a defensive mechanism for dealing with conflicting ideas about what it is we are faced with, we rewire our behaviour, our actions and even our beliefs. Smokers do it, people in bad relationships or jobs do it, and indeed budding gym-buffs do it when straight-out-of-the-block results dwindle.

There are ALWAYS excuses for not achieving what you set out to achieve. Make it a conscious decision to not look for excuses. Face the challenges HEAD ON. Don’t run away and hide out of the fear that what you might experience (but haven’t) may (or may not) be bad. Don’t give up wondering.

6. You think of training as an isolated goal

The master

Training for success involves fine tuning ALL elements of your life, introducing positive mental and physical stimuli, and eliminating the external distractions as best you can. Sounds easy?. Well, of course it is not. We need to pay our way, we have obligations, we have ups and downs. But in reality, those out there you admire for their fortitude, their boldness, their sheer will to make things happen are not so different to you and me. They merely set out a plan of action and get to work. Inevitably you will come across hurdles and certainly detractors. Learn to overcome these EXTERNAL factors and change your tactics in dealing with INTERNAL struggles.

Training is a part of life, even if it’s a daily walk, morning calisthenics, or wrestling with your partner. The more integrated your routines become, the better you are at reading the feedback that comes along in various ways, and making the adjustments that are the key for optimizing your efforts. We all have different desires and have different paths we take getting there. Find YOUR way by sticking to a plan for a while to see if it works. If it doesn’t, make the adjustments required, and if need be, ask for assistance. Knowledge comes from being aware and open to change. Wisdom, said Socrates, comes from wonder. When you find your way, and you put it into practice, you reveal the TRUE virtues that are within you.

 

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Manipulating causality: Medical journals and the pharmaceutical industry fraud

“Medical journals are an extension of the marketing arm of pharmaceutical companies”

Richard Smith

This is a safe life

We are never far from captivating headlines telling us how our path to eventual death may be even closer should we consider squatting below 90, consuming a double espresso, eating bacon and eggs, or god forbid, challenging state health authority recommendations for diet and exercise. For most, avoiding doing anything remotely controversial when it comes to lifestyle changes is a scary option. And people do not like to get scared. People prefer to stay inside the wheel like a mouse, going nowhere in particular, eating birdseed, and wondering if what you did yesterday was what you will do tomorrow, and the day after. But of course being content that even if you never get around to doing something, you´ll not face fear. Society tells us a lot about fear, let´s just exist.

But some seek to understand their shortcomings, and move beyond page 3 of the tabloid newspapers whilst subliminally wondering what life on the road with Shakira would be like (this is the alter ego speaking, they confused image with reality). Some seek the science behind the myth, the clinical evidence that makes us convinced cholesterol is bad, fat loss is a genetic thing, and 60% carbohydrate intake is optimal for health performance. We go to the journals.

I´ve always liked journals, not so much for their up-to-dateness, but for the constant variation and stimulation provided on a regular basis, and the thought provoking material that one can either add to the pile in the office shelf or keep open and develop further knowledge. Much like relationships to a woman or a dip bar, journals can be a challenge, and thoroughly rewarding if approached methodically at the correct time in a focussed way, but can provide confusing feedback that may require extended periods of self-reflection. If I appear slightly Freudian, I can explain. And I love the dip bar.

Richard Smith was editor in chief of the British Medical Journal and CEO of the BMJ Publishing Group for 13 years between 1991-2004. His article “Medical Journals Are an Extension of the Marketing Arm of Pharmaceutical Companies” is based on a lecture at the Medical Society of London in October 2004 when receiving the HealthWatch Award. The article overlaps to a small extent with an article published in the BMJ in 2003. He later published a book in 2006 entitled “The Trouble with Medical Journals” which further expands upon this topic. Now what struck me as interesting, was the levels of collusion that must be systematically inherent in the medical journal industry that allows for randomised controlled clinal trials to be the basis of cause and effect “evidence” that ends up as published papers, which are force fed to the medical industry, state health authorities and eventually to all the mice on treadmills living the life of existence in the uncivilized and brainwashed modern society. Sorry about the long sentence, I´ve been reading too many medical journals and drinking coffee, so that MUST be the effect.

The pharmaceutical industry is big. The biggest company Pfizer had global revenues in 2008 of USD$68billion, so sponsoring journals and clinical trials and no doubt unethical medical practitioners/peer reviewers to promote its drugs is well worth it. The World Health Organization (WHO) recently issued a fact sheet warning about the corrupt and unethical practices that are endemic to every step of the pharmaceuticals business. This is probably not so new to many, as is usually the case with multi-billion dollar industries, corruption and malpractice is the norm rather than the exception; “Join the ride and keep your trap shut, or stand up against it, quit the industry and take up life as a poor, but morally sound social scientist instead” type gig. An extract:

  • Corruption in the pharmaceutical sector occurs throughout all stages of the medicine chain, from research and development to dispensing and promotion,” the fact sheet reads.The medicine chain refers to each step involved in getting drugs into the hands of patients, including drug creation, regulation, management and consumption. The WHO notes that corruption is so widespread in part because medicines pass through a large number of intermediaries before they reach the patients who need them. Each extra step provides an opportunity for corruption to take place, ultimately driving up the cost of the medicine or diverting it toward the wrong recipients.

So we see the journals being published by professional societies (e.g. British Medical Association), the pharmaceutical companies that provide the funds for gaining the results they want and the academics/medical professionals who provide the writing, reviewing, and promotion of the results to the students/patients/media. Talk about symbiosis. Reading through PubMed to gain some knowledge about type II diabetes, hormone regulation, fat metabolism etc is like a discovering a fetish for handbags, and sitting down with a decade´s supply of Woman´s Weekly magazines to work out what has been in fashion. Take cholesterol research for example.

You got it Homer!

Statins (lipoprotein reducing medicine) are the best selling medicines in the history of modern pharmaceuticals. It is a billion dollar drug range, and these companies will do anything to keep up the myth of cholesterol being bad for us and linking it to disease. But recent research, often coming from the internet/blog driven independent health research field, is telling us that this is little more than a scam on a massive scale. Still, one cannot help but feel sorry for the confusing advice that not only is “bad” cholesterol actually “bad”, because “new insights” tell us so, but some “good” cholesterol is actually “bad”, or can go “bad”. Even statins that reduce “bad” cholesterol, also reduce the risk of certain cancer. And again here. Or we could just relax, eat well, rest well and not worry about it at all. What methods to these companies adopt to get the results from clinical trials they look for?. Back to Dr. Smith´s article (2005)

  • Conduct a trial of your drug against a treatment known to be inferior.
  • Trial your drugs against too low a dose of a competitor drug.
  • Conduct a trial of your drug against too high a dose of a competitor drug (making your drug seem less toxic).
  • Conduct trials that are too small to show differences from competitor drugs.
  • Use multiple endpoints in the trial and select for publication those that give favourable results.
  • Do multicentre trials and select for publication results from centres that are favourable.
  • Conduct subgroup analyses and select for publication those that are favourable.
  • Present results that are most likely to impress—for example, reduction in relative rather than absolute risk.
The problem seems inextricably bound up in economics. As long as drug companies continue to fund research and be complicit in directing every step along the way, then the public will not get the preventative treatment that could be developed if, for example, state funding agencies began to sponsor trials based upon the types of broad-ranging interdisciplinary research that are beginning to uncover so many of the myths of modern medicine. It seems a long way off however. I cannot see even the state providing funding for a decade-long study looking at the effects of a lower carbohydrate/sugar intake on mental and physical health, without having to admit the fallacy of their advice over the past decades to consume a low-fat, high carbohydrate diet. Another suggestion would be to regulate the medical journal industry, making them somehow independent of the drug companies, and adopting a critical approach to existing research, instead of continuing to publish results from clinical trials that quite obviously seek to prove an effect from a pre-framed cause. This too, seems a long way off.
In the meantime, we can continue to discuss informally some of the benefits that a social science orientated methodological approach can provide to some of the natural sciences that seem steeped in a reductionist-type methodological orientation. We need to look closely at ideas taken from biocultural anthropology and evolutionary psychology and merge the holistic understandings about human physiological development to forge a new health paradigm for the current millennium that is not a slave to corrupt commercial interests, but actually has the wellbeing of humanity at its core.
 

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20 ways to train your primal instincts

Henri Rousseau "The Dream"

1. Read a book this summer about evolution.

Carl Zimmer´s “Evolution: The triumph of an idea” is a great starting point. Inspiring and fascinating. You will be a changed person with some evolutionary theory in you. Not just for the geeks, a must for the human species. It´s nice to have the science behind why we must fight, sleep, eat meat and have sex.

2. Sleep outside one night.

Use a net if you must. Drift off to the nocturnal sounds and rise naturally to the dawn. Leave your phone at home too. Get someone to join you if you´re afraid of bats.

3. Cook a bird, fish or animal whole on a fire you made.

Take the guts out, see how it all looks, season, cook and eat everything.

4. Go for a run in the woods without your shoes.

That´s right, barefoot. Feel the earth, stones, sticks whilst walking on the balls of your feet. Jump, hop, skip, crawl and roll. A great read too for the summer, is “Born to run” by Christopher McDougall. He tells the story about the legandary Tarahumara Indian barefoot runners of Mexico’s Copper Canyon. Gripping and interesting. Get a pair of Vibram 5 Fingers to ease your way into naked feet. We were not born with shoes, Nike knew this, but brainwashed us into believing the modern running shoe was doing us good…plahhhh. Check out barefootshoes.no for advice on barefoot movement.

5. Eat no sugar, no grains, nothing from a box or packet for 30 days.

Be strict, don´t cheat. I personally guarantee you´ll look, feel and perform better than ever before.

6. Have a day of critical examination.

If you read newspapers, watch tv or speak to a friend, decide that everything you read, see or hear for a day, may be wrong, misleading or simply an opinion. Make your own mind up, by examining options. Tell people about your critical day.

7. Spend an afternoon at a playground.

Think for a while of your childhood and the things you did on the bars, ropes, swings and logs. Practice those moves, barefoot.

8. Go to the forest and pick berries. Eat loads too.

9. Climb a tree. Spend an hour or more up there.

10. Have a clear out at home.

Think hard about all the stuff around you and how much it contributes to your happiness. Throw stuff or give it away. Have another rethink the following day, and repeat the process. Less in life, may just be more.

11. On a hot day, lie in some longish grass, naked.

Imagine you were living 20000 years ago, and all you thought about was food and sex. Empty your mind of all superficial clutter.

12. Find an old person to talk to.

Ask him/her to talk to you about their childhood and what they remember about family responsibility, play and work. Decide on living for a day or a week like they did, and let them know how you get on. Ask for advice.

13. Go for a bike ride into the countryside.

Stop when you find some farm animals. Talk to them, out loud if you want, explaining how you appreciate their part in evolution, and the respect you have for them every time you get to eat meat.

14. Watch some Chinese martial arts or Brazilian jiu jitsu.

Notice how they move their bodies and how sharp, strong and smooth they are. Practice some of the moves you saw over and over again.

15. Spend an hour each day meditating.

It doesn´t matter how you do it, just read up or ask someone some basic techniques, find solitude and try to empty all negative emotion. Think of breathing from the stomach upwards. Feel light. Think strength.

16. Spend a full 24hrs alone.

Surprisingly few people do this. We have become addicted to our mobile phones and Internet. We are available and use others as constant reference to our state of being. Bring a notebook; camp out, reflect yourself upon your thoughts in solitude. Like we used to do.

17. Have a week off training.

If you train 4 or more times per week, sleep is erratic, stomach bothers you, feel stiff and get headaches, have a week where you focus on walking, stretching like animals do, sleeping more, drinking lots of water, eating meat and fish plus vegetables. It´ll do you good.

18. Have a day eating coconut.

If you can get hold of fresh ones, great. If not, buy some canned coconut milk and some shredded coconut. Make a curry sauce with coconut. Just add some masala spice to some tomatoes, sweet potatoes, onions and coconut cream and simmer. Blend up and add to your favourite meat. Add some dark chocolate and butter to a pan, melt, add the grated coconut, some walnuts and dried berries. Stir well, add to ice cube trays and freeze. Enjoy with tea after your coconut curry. Coconut is amazing.

19. Make a commitment.

This is open, but make a deal with yourself to fulfil something you had planned to do but somehow found an “excuse” not to finish it. Stop doing something you told yourself you would stop doing, but made an “excuse” to keep doing it. Tell someone close that you have made a commitment, and ask for him or her to support you in your choice. Don´t make excuses. If you think you can or cannot do something, you are right both times.

20. “Be as you wish to seem”

Read some Socrates, or any philosophy. Try to apply some to your life. Learn about thought.

 

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Paleo – Primal – Evolutionary MINDSET

“To live is the rarest thing in the world. Most people exist, that is all”

Oscar Wilde

Think about this. What you eat, how you sleep, how you move your body, how you think about your surrounds and the people in your life, society, work, holidays… We are surrounded by a linear world. Everything we are told to do, is a form of progression towards normality. It is to be less of a burden on society. It is to work harder. It is to save money. Accumulate shit. It is to conform to an existence that we are not capable of thriving in, because we are not adapted, physically or mentally from an anthropological perspective, to shun our primal roots, or our natural state, as we are doing. Our natural consciousness in other words, has become preconditioned through ´reason´ and our habits towards ´sensibility´ of how best to exist in our modern habitat. Unfortunately, modern society is in a cyclical epoch of unsustainable essentialism regarding our ideas pertaining to co-existence with nature. But fear not, the power within us to change things is evident, accessible, and actually quite simple. It just requires awareness. Awareness brings change, and change is enduring.

What is primal living?

Our life of denial need not be so complex as we make it out to be. Sure, we have split the atom, stepped on the moon, made sheep in a dish and invented the internet. All good and useful, but why have we been told that the way mankind has lived for thousands of generations is worth so little in this modern era?. In fact, why are we told it is dangerous?. Where does one draw the line between accepting the belief that existence is fragile, and deciding for oneself how existence according to the norms of fragility thrust upon us by society, is in fact harming us?. How is it that we become adapted to existing, instead of adaptable to the crap surrounding us?. How modern Western society thinks, eats and moves today may be harming us, or just sustaining our existence. Primal living (our evolved way) does neither. It just makes us healthy and alive. I’ll explain.

“Don’t you see that the whole aim of Newspeak is to narrow the range of thought?…”

George Owell, 1984

Take a step inside your local supermarket Winston. Overlooking you, is Big Brother, and he is looking out for Thoughtcrime. Grab your packets of artificial corn-variant crap (80% of what is on shop shelves) and do not think. Exist, that is all. Read the signs on the glass window outside, and buy what it tells you to. Good Winston, DO NOT think that what I am serving you is making you weaker, more subservient and me richer and more invisible. Go home now, damage your body, and blame your partner, or society for your stress and ill health. “The whole climate of thought will be different. In fact, there will be no thought, as we understand it now. Orthodoxy means not thinking-not needing to think. Orthodoxy is unconsciousness.” Sound scary? It is the way society is heading because we are acquiescing to the evil figures who are SO desperate to hold onto their power by literally feeding our ignorance. What Hitler did in Germany was legal, but was it right?.

Eat meat, you are an animal, not a bird or a mouse. Don’t pretend you are not an animal, it just looks silly, serves no purpose, and will eventually make you keel over and die. Grass reared meat is the most nutrient dense source or proteins, fats and essential minerals and vitamins known to man. If you can, eat the whole animal. Our ancestors did. Eat fish too, oily ones and deep sea varieties are less likely to be polluted, farmed fish in limited doses. Stop at just this, you will live well. But we like variety, so eat these:

Animal fat, do not trim you meat cuts. If you do you are throwing away THE primary dense calorie source needed for optimal performance. Remember, animal fat is not equivalent to human fat. Sugar, in its varying forms and side effects, makes us fat, inflamed and prone to disease. Fat from butter, coconut oil and some extra virgin olive oil are healthy too. Most of our energy should come from good fat, NOT birdseed. Avoid common ´vegetable´ oils like soy, canola, sesame, sunflower and corn. These oils are components of most junk/snack food, breads, grain products and contain linoleic acid (Omega6) which is nasty to your system. But they are cheap to produce, heavily subsidized, totally unnatural and better suited to run car engines. Avoid.

Vegetables and fruits, are nice sides to meat dishes. They provide a good source of carbohydrate and fiber. Try to eat more root vegetables with low fructose and glycemic load like sweet potatos and yam. Fruit is very high in fructose, which hits the liver hard, and contains nothing you cant get from vegetables, so go easy. Berries in season are great, melons as well. The occasional apple and banana in conjunction with vigorous exercise can be helpful. If you are conscious of your weight, or want to lose weight, be very cautious of fruit, especially dried fruit. Think nutrient density when selecting foods.

Eggs, go well with everything, taste good, are portable, and are very nutritious. Eggs are a great source of protein, and the yoke is especially rich in minerals and vitamins, fat and cholesterol. All good things in other words. Oh, and it seems that even the ‘bad’ cholesterol, may indeed be good. See this latest study.

DO NOT EAT GLUTEN, grains, corn and all their toxic side products

This is the biggie for most people, along with eliminating sugar. Gluten is a protein found in many grains which is added to most processed or man-handled/created/packaged foods. It is toxic to man and has many common side effects including weight gain, depression, fatigue, hair loss, constipation, hormone imbalance, skin irritation, joint pain and inflammation, sweet (carb) cravings, digestive problems, bloating. Just a few then. The removal of gluten has been medically proven to improve and /or eliminate most of the above. Grains contain a toxic mix of gluten, lectins and phytates that are selected to fend of predators that try to eat and digest them. In fact we cannot break down toxic lectins in our digestion, and this causes gut irritation (common for most people) which can trigger auto-immune response from our own system (celiac, being a familiar condition). Having a damaged (or leaky) gut lining hinders the absorption of nutrients we ingest. The spinoff effects from this are numerous, paving the way for many of the diseases and illnesses listed above. As Robb Wolf says: “Why does this happen? Because grains are pissed off that you want to eat them and they are willing, and able, to fight back”.

The human body is not adapted to thrive on grains, they are a potent anti-nutrient that we do not need in a healthy diet. Leave them to the birds and rodents.

DO NOT EAT SUGAR, Party longer. Sugar drives excess insulin production, which drives high blood glucose which causes inflammation, fat gain, adrenaline rush, false satiation, depression and a whole herd of other consequences. Sugar (carbohydrate) is in almost everything processed, and has the same addictive properties as heroin. Eat carbohydrates with high glycemic load, coupled with little or no protein, and the sugar is quickly metabolized making you eat more. When the sugar levels in our blood are so high that they cannot be dealt with, then insulin steps in and stores it as fat. Insulin is the bouncer at the nutrient party. It decides what to do with all the dressed up glucose, fat and amino acids lining up to slide down your pie hole. Inside the party, DJ hormone Dr. glucagon gets to work when bouncer insulin is maintaining order, and releases stored nutrients (and body fat) for energy. Barman Mr. leptin keeps the gig alive by knowing when enough is enough (i.e. when we are full up) Chaos at the door, all hell breaks loose inside, DJ loses the plot, barman keeps letting the mouth open, fights break out, party gets closed down, some make it out alive, others don´t.

So basically, a low-fat, high-carb diet(or standard carb as we are told by the authorities) is a make-us-fat -and-sick diet. I am no expert, I have just read with interest what the experts have to say, changed my ways, and am living the benefits. You limit the amount of sugar (carbohydrate) pumped into your body, the magical metabolic properties of the system turns to fat supplies to run off, and bingo, you lean out, look, feel, and perform better. It seems complex, but it is not. The authorities (Big Brother) that subsidize the amount of corn produced depend on holding our ignorance levels high, by funding ‘science’ to produce garbage studies that keep the majority thinking a high sugar/carb/low fat diet is healthy. It is killing millions every year, but then again, it sustains jobs in the health industry, and makes rich food-chain owners (political backers) richer. Get aware.

Play and Rest well

My favourite part. Life must be lived as play, Plato once told us. Forget how to play, or think of play as something for kids, then we may as well climb in the box and save some of the water supply. Remember how we climbed down from the trees, stood upright, enhanced our vision, chased prey, lit fires, slept in caves, woke up to sunrise, smelt the flowers?. We had life on our plate, and even though it was tough, I´m sure it was fun. Look upon play as part of life, part of the way you interact with nature, feel connected with your body and the power and energy it can provide when well nourished and well rested. Lift up stones, stretch, lie in the grass, climb trees, learn to balance, run fast. If you think that “exercise” is something to be compartmentalized and added as a supplementary component to your life, then you are off track.

Primal living is your lifestyle that evolution has so gloriously created for us. Luckily we have some great additions that modernity has given us, like coffee, kettlebells, full-suspension mountainbikes and iPhones. Unfortunately, we also have a growing apathy that is allowing us to jump tracks and head in the wrong direction. Seek pleasure in the consciousness of free spontaneous action, according to Aristotelean ethics. Play can be experienced within the subconscious, as our bodies resonate an embodied sense of cohesion with nature, where there is no preconceived idea or outcome. Primal pleasures differ in the function of their very expression. But in the end, Socrates was right, wisdom begins with wonder. Never forget that.

 

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Supplements for training and nutrition: No shortcuts

I´m often asked questions about nutritional supplementation in regards to both general health and performance matters, and have experimented over the years with varying degrees of success. Here I will share some of my experiences and try to simplify what is often made out to be a complex field. As I often allude to, much of the complexity surrounding training and nutrition advice is intended as a smokescreen by individual companies to make money selling needless products.

Before I start, there isn’t much need to consider supplements for training and performance purposes if you haven’t got your house in order with regards to a proper diet, adequate sleep, and sensible exercise. There are NO shortcuts to good health and fitness through over the counter supplements. It is that simple. Eat crap, live a stressed out and sleep deprived life, and struggle down to the gym for an aerobic session or run 3 times a week will not allow ANY fancy supplement to improve your life other than burning a bigger hole in your wallet.

Ok, got that out of the way. I will not go into detail about the need to eat natural, whole, fresh, nutrient dense foods here. I will not go into detail about how important getting 8-9hrs of GOOD sleep every night is. Read this if you wonder why. I will not mention the dangers of eating processed, man-made “foodstuffs”, concentrated sources of fructose, gluten containing grains and refined vegetable oils. Kurt Harris will tell you so in both a legit and serious way. And I will not go into the importance of eating animals as your most important source of nutrient rich protein and fat. Read this if you want to geek out a bit.

So, assuming you have your ship steered in the right direction, give or take the usual bumps and grinds that come with living a modern life of course, then what about some optional extras that can lift your performance a notch or two, and help in your path to achieving certain goals?. Here are a few supplements I have kept using over the years, remembering that personal experimentation is just that: a personal endeavour. What makes one gal laugh might make the other cry. One shoe doesn’t fit all.

  1. Sunshine

Winter depression, or seasonal affective disorder (SAD) is common here in the dark north of Scandinavia. Physiologically, it has been proposed that lack of light during the winter causes, among other things, a drop in serotonin levels, which is a neurotransmitter involved in various processes of “well being”. Sunlight triggers the brain to produce the hormone melatonin, which again, helps our cyclical rhythms stay in order and has been found to strengthen our immune system. All good things for our body and mind.  Sufficient Vitamin D synthesis can occur with only a few minutes of exposure to light a few times per week. That cannot be hard for most non-closet dwellers. Wait before applying sunscreen, just don’t get burnt. Again, far too much false press about the need to cover up from the “harmful rays of the sun”.

2. Garlic

Ah, great stuff. Forget the capsules that promise to be odourless and triple strength.  Fresh garlic is a cheap and versatile wonder drug. New research has shown that it boosts natural supplies of hydrogen sulfide, which is an antioxidant that helps fend off cancers, and protects the heart. The Greek´s used it before competition centuries ago, and it is the key element in most of my dinners. In the Solomon Islands, garlic is used to fend off malaria, help heal cuts and abrasions, and prevent acne. Just don’t use it in drinks. Not nice.

3. Fish Oil

Amazingly, the introduction of processed foods and vegetable oils into modern diets has contributed to ruining our optimal omega 3/ omega 6 ratios. Prior to the agricultural revolution, our ratios were roughly 1:1, but now we see ratios in the average modern Western population of up to 1:10-15. The side effects of this imbalance have been linked to body inflammation, autoimmune disease, and higher incidences of cancer and heart conditions to name but a few. Naturally occurring omega 3 is found in wild fish and meats, whereas processed fats (remember, these are the ones we are told by “authorities” to consume, not animal fats) are high in omega 6 fats, which leads to all sorts of health problems. Try to eat grass fed meat, wild fish, some walnuts and quality extra virgin olive oil. Learn more about the importance of long-chain n-3 fatty acids (EPA and DHA) here.  How much fish oil to supplement is dependent on a number of factors, but generally a higher dosage is required for people out of shape, coming off a poor diet or with inflammation and autoimmune disorders. Check out Robb Wolf´s fish oil calculator here to find out more. Look carefully at the EPA/DHA ratios when buying oil. I usually get mine from Holland & Barrett in the UK, although I recently found a good one here in Norway.

4. Zinc

I take zinc supplements during periods of higher than normal training exertion, due to its beneficial effect on growth and recovery, immune boosting capabilities and its good for skin condition. Supplies can become depleted from prolonged and intense training and inadequate meat intake/high carbohydrate intake. Also I find it beneficial for sleeping, in which case I take a great product called ZMA, usually before bedtime.  Coach Poliquin also notes the lower levels of testosterone and sperm count caused by zinc deficiency, which as we should all know, is not good news. Zinc is found in oysters, beef, lamb, dark chocolate, liver and some dairy products.

5. Magnesium

Studies have proven that magnesium deficiency can be related to insulin insensitivity and disrupted sleep. Both bad news for anyone, especially if you are training hard as well. A common supplement in the bodybuilding world due to its essential role in many metabolic processes including protein synthesis. You´ll find lots of magnesium in green vegetables like spinach and broccoli and white fish as well. Eat heaps of these foods, and be strong like Popeye. ZMA also comes in different qualities, usually the more expensive the brand the better, I get mine here.

6. Spirulina

Thanks to my mum. Spirulina is one of nature’s true super foods and is a great supplement to many dishes, as well as in shakes. It is super green, smells and tastes strange, probably because it is an algae but it contains all the essential amino acids as well as high concentrations of other nutrients and enzymes that are beneficial to the stomach, and general vibrancy of skin and hair. Super expensive in tablet form, cheaper in powdered form, but great in post workout shake with eggs and banana. I get mine from New Zealand in bulk from Healthpost.

7. Caffeine

Ahhh, the morning double espresso macchiato with heavy cream (50/50) freshly brewed by the La Pavoni. Sometimes I go to bed thinking of how nice it will be in the morning. Conflicting studies are everywhere as to the pros and cons of caffeine and the effect on training and general health. Some swear by it, others warn of danger!.  There is no doubt it has ergogenic effects, and there is something to the fact that even elite athletes are seen sneaking in caffeine up to the allowed measures before and during intense competition. A lot of the studies I read are based on a huge intake of caffeine (400mg +), which I think is unwise. Who wants headaches, the shakes, bad stomach and nausea?.  I find a coffee (about 100mg caffeine) pre-training is effective. It gets the buzz on and that alertness alone is worth it. Plus, there is the great taste and social side of coffee. Just don´t drink the cans of sugar with caffeine like Red Bull. Disaster.

8. Probiotics

Most people have the unfortunate task of taking antibiotics occasionally when all else has failed. Some even take them before all else has failed. Either way, they are bad news for the system killing useful flora and pathogenic bacteria and taking a form of probiotic when on a cure is very wise. As is eating probiotic rich foods like kefir, sauerkraut, yoghurt and some cheese. There are many and varied forms of probiotic, and much debate about their usage. I am a believer in the importance of gut bacteria and the need for the party inside to keep skipping to the grooviest beat imaginable. If you pump yourself full of toxins, the party will turn into a massive hangover. Not good.

9. Lime

Ok, barman speaking. Lime juice from fresh, juicy limes is THE essential ingredient in the bar. That is good enough reason for it to be included as an essential supplement: it makes cocktails go from decent to awesome. Plus it helped Captain Cook keep his men from dying form scurvy during his epic voyages across the Pacific in the 18th Century. Lime is the solution to most problems. It makes you and your cooking and drinks feel, taste and smell good. And the oils are great when you happen to have a bath. First make a jug of sugar-free Mojitos, squeeze some lime oil into the bath, get in and party on.

10. Cinnamon

The humble spice that is hitting the headlines. My mum always told me to add cinnamon to cooking and sprinkle on salads, but I never listened, as I thought it was just to add to a Café Latte. No, no, no.  Cinnamon helps maintain blood sugar levels, reduce triglycerides, prevents insulin resistance, contains dietary fiber, calcium and zinc, helps maintain your hair and nice skin and increases sex drive.  Woohoo.  We all know that too many bicep curls decreases sex drive because you become so awesome you forget about the opposite sex. Keep some cinnamon in your gym bag as a reminder. Now, adding cinnamon to everything is not so advisable, but keep a few sticks on the kitchen bench, and if you feel in the mood, knock up this great little cocktail I have trailed to immediate success:

Primal Apple Cake Cocktail

6cl Havana Club

Juice of 1-2 limes

1 spoon of runny honey

10 mint leaves

Half a Granny Smith apple chopped up

Half a cinnamon stick

Place all ingredients in shaker with cubed ice, shake hard, double strain into chilled cocktail glass. ENJOY.

That’s my top 10 for now. Just to add to your general wellness really, socially as well as physiologically. Supplement away, just get healthy on natural life first.

 

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