Running and Footwear…is less really more?

So what are the “best” shoes for running? For that matter, should we run…what’s better…distance, sprinting? Whoa!! Slow down.

Let’s first talk about running in general. We can all agree that running, whatever the type, has its place in fitness. The type of running truly depends on a person's goals and interests. Long slow distance (LSD) is one type of running and, if properly programmed, can be a great tool for building cardio-respiratory endurance and burning fat. Some of the problems with LSD can be running injuries, overtraining and muscle-loss.
Sprinting, on the other hand is also, if properly programmed, is a great tool for building speed, power, cardio-respiratory endurance and muscle. Like LSD, some of the problems with sprinting can be running injuries and overtraining.

Its pretty clear that we can have an entire discussion on the benefits of both and where they fit into various fitness programs. I am a fan of sprinting (50m, 100m 200m 400m) because they better suite my fitness goals plus I just like knowing that I can still run fast…relatively speaking of course. That doesn’t mean I don’t do LSD…because I do. I just do it when it fits with my goals plus I still find it relaxing to go for a trail run or through the neighborhood early in the morning. Perhaps later down the road I will write more about LSD/sprinting and how to program both, but for now I want to focus on footwear and take a closer look at the mechanics and some of the physiology behind running and how our foot works.

We are constantly bombarded with TV and magazine ads for the latest, greatest shoe for every type of sport or activity out there. Usually by the time we get a shoe, a few months later a better model is released and you find yourself buying more shoes. Footwear, like so many other things, is an industry that is focused on making money. That can be a problem for the consumer because they may not be receiving the most accurate information and may be doing more harm than good.

The foot is truly a work of art. It is comprised of powerful tendons, small muscles and 26 bones that form a complex and very efficient suspension system that absorbs and transfers energy if used correctly. We can think of the foot as a leaf spring type suspension system similar to that found in a car except instead of being secured at both ends it is only secured and one end allowing the other to “spring” or “re-bound” after force is applied. This is an important concept to understand because it teaches us how to better use the foot.
Running is a skill. This means that we need to learn to walk before run, so to speak. How many of us were taught how to correctly jog or run? Not many. Out of those people, how many do LSD running/jogging with the latest greatest running shoe that the commercials say will make us better runners? All of them.

This means a loooooot of injuries. Think of the running shoes that are out there and think of where they have the most support. The heel. This sends the message that its “okay” to land on our heel and, if we do, the reinforced heel will “bounce” or “spring” back so we can effortlessly float down the trail as we smile and wave at squirrels. Sounds pretty silly huh? That’s because it is and that’s the message folks are getting thus making shoe companies a lot of money.

I found the graph below from a website that discusses various sports injuries. I'm not sure what resources were used or how reliable they were, but the graph does show something interesting. Notice the increase in running injuries between 1991 and 1998. Huge difference. I believe that there is a direct correlation between the new trends in running shoes and increase in injuries. The greatest change in running shoes happened right around 1990 when Nike went from the thinner soled shoes to a new type. The type of shoes I'm talking about are those with the heels heavily supported with springs, shocks, gizmos and air cushions. (You may have to click on the graph to enlarge it.)

A few years ago I went to a running certification course put on by Brian MacKenzie.  In this course we learned about the POSE running technique which teaches proper foot strike, foot pull and how to use gravity to help us run more efficiently.  Prior to this course I had been running for years and figured that shin splints and knee part were just part of running.  The day after I completed this course, I made a few adjustments in my running and haven't had any knee pain or a single shin splint since.  As a result of that course I also started looking into changing my footwear.

I am a believer in the minimalist approach when it comes to footwear.  I now only run in shoes with thin soles and minimal support.  Imagine if we wore mittens on our hands our entire life and one day decided to take them off and use them.   We would find not only are the bones and connective tissue poorly developed but our hands would have very little strength.  This is what shoes do to our feet.  Yeah, yeah, I know...shoes protect our feet, and I agree. But I think, for those who run, it is worth the time to check into this and perhaps consider changing footwear or do a little barefoot running.

Many of you have seen or heard of the Vibram Five Finger running shoe.  I think they are great.  It is important that these shoes are given plenty of time, perhaps weeks, to acclimate.  When I got my first pair, after two weeks, I figured I was ready to do some distance running and subsequently got a stress fracture.  So take your time with these.  Below is a picture of the Vibram Five Finger shoe and the New Vibram Merrell shoe...which I'm hoping Santa will get me for Christmas.

When we heelstrike or land on the heel, the energy is absorbed through the skeletal system which causes pain and injury...not to mention it takes more energy to run that way.   When we land on the ball of our foot, we allow our muscular system to absorb the energy and let the Achilles tendon and muscle elasticity to its job.

We are the only mammals that have an Achilles tendon and for that reason, many would argue that we are mechanically designed to run very well.  Born to Run by Chris McDougall is a great book.  In it, the author chronicles his journey from learning how to prevent running injuries to the Copper Canyons of Mexico where he meets an elite, super-athlete tribe of Indians who are known to commonly run 50+ miles.  Here is one of many articles by Chris McDougall where he talks about barefoot and trail running.

I also think barefoot running has some great benefits.  Not only does it develop proprioception and foot strength, it also develops proper running technique.  For those wanting to add some barefoot running to the mix, then make sure to "ease" into it.  How much you ask?  Well, I think for starters once a week go find a grass field and start slow and work up to a few 100m sprints.  Then after a month or so, start increasing the frequency or duration.  If running barefoot in a grass field, be sure to do your recon and check for stickers.  I am speaking from experience.

Here is an article on some of the benefits of barefoot running and lists several sources.  Here is another short article by Paul Talbot on the relationship between shoes and increased foot injury.

However you decide to fit running into your training, whether LSD or sprinting, it is important to understand that running is a skill that needs to be developed. Like all other movements, when we develop that technique, not only do we improve our performance but we reduce injury as well.  Until then, make sure to get some sprints in and pick up something heavy.  

What's for dinner...liver and onions...seriously.

 Well, I guess, if you have a short attention span, then read no further.  The title pretty much sums it up.  Still interested?  Then by all means, continue.  

As you guys know, I am an advocate of Paleo nutrition, although I am not a purist.  I still consume dairy, mostly kefer style yogurt, aged cheeses and raw milk from a local farm.  Occasionally I will have some sweets or even...uhg...bread.  But for the most part, regarding nutrition, I follow three simple rules:

1. Avoid gluten
2. Avoid refined foods...especially vegetable oils
3. Avoid sugar

The rest is easy.  If I avoid these three things, I am left with meats, veggies, nuts, occasional fruits and healthy fats...weird how that works out huh?

Most of my articles are pretty lengthy and focus on performance, diet and physiology.  I have decided I will try to throw in a few more "short" articles including meals, workouts and (hopefully) some videos.  On to the topic.

I have learned that by making small adjustments in how we eat, sleep and train we can have a significant impact on not only performance but our health and well-being.  And before ya know it, the little changes have added up and it becomes a lifestyle.

When it comes to meals, something easy we can do that has significant health benefits is to occasionally have some fatty fish, primarily salmon..the wild-caught stuff, not the farm-raised stuff.  If you usually eat grass-fed meats then the fish can just be something to mix things up.  Another thing we can throw in occasionally is...drum roll...liver.  Yes I said it.

I know what your thinking...gross.  Well, I'm not a big fan of it but I found if its cooked right, it is great.  I could write an article on the health benefits of liver or other organ meats, but I will keep it simple.  Liver is rich in B-vitamins, EFA's and fat soluble vitamins such as vitamin-A.  Here is a link from Chris Masterjohn's site with more info.

I get my liver from Woods and Cuds Natural Meats,  they are located at 5801 East Highway 67 in Alvarado...phone 817-783-6328.  They carry grassfed and pastured meats.  Great store and prices.  They sell the liver already thinly sliced..which is nice.

Here is a recipe I came up with to prepare liver:

Ingredients:

4-6 oz thinly sliced liver, then cut into strips

1/4 white onion chopped

1/4 red bell pepper diced

little bit of diced jalapeno

2 oz sausage (your choice)

2 oz fresh spinach

2 tablespoon butter (Kerrygold Irish butter)

First put some butter and the sausage in the pan with the onions and cook for a couple of minutes.  Then put the liver, bell pepper and jalapeno in.  Cook until the liver is done, I like mine almost fried.  Then throw the spinach on top and cover with a lid for 3-4 min so the spinach cooks down....and there ya go!  Liver for dinner..at least for me...the wife and kids aren't fans of it...yet.  I eat mine with a glass of raw milk....mmm mmm. 

Here is a picture below: 

  

                                          

 

Well,  if you try it I hope you enjoy it...until next time, make sure you get some sprints in and pick up something heavy this week.

 

 

 



So is sugar a poison?

Are we poisoning ourselves and our kids with too much sugar?  First, let's talk about what sugar really is.  All sugars are carbohydrates.  Carbohydrates are chains of carbon, hydrogen, and oxygen.  The can vary from complex starchy carb chains, like those found in sweet potatoes or simple "sugar" carb chains like those found in fruits.  Glucose is the simplest form of "sugar" that our body can use as fuel. 

When we digest carbs, the ultimate goal is to break them down to a usable form of energy, which is glucose.  Our brain can only use glucose for fuel, thank goodness because the brain is primarily comprised of fat!  The brain can also use ketones, which are byproducts of fat metabolism when we consume little to no carbs.  Our kidneys are another organ that uses glucose as its primary fuel source.  So the brain has to have glucose.  No glucose means poor brain function which can range from poor memory to more serious conditions like Alzheimer's, Depression and Bi-polar disorder.

The brain uses about 4-6 grams of glucose per hour and the kidneys, significantly less, about 1 gram.   If we do the math, this means our body only needs about 150 grams of carbs, or less, per day.  Anything over that, and we are driving insulin up unnecessarily high, unless we are trying to gain weight.  Remember, we have to have insulin but if we are not replenishing depleted glycogen stores, insulin drives glucose into the liver where it is converted to and stored as fat.  If that isn't bad enough, when our insulin is high our brain is competing with it for glucose.  And guess what?? If your brain isn't getting enough glucose, you know what it tells you to eat? That's right, more carbs...and before you know it, you are caught in a negative feedback loop that makes you crave carbs, diminishes cognitive function (stupid), store fat and develop insulin resistance (type-2 diabetes.)

Interestingly enough, our body has redundant systems to make sure our brain gets its glucose if we don't consume enough carbs.  The body can do this by breaking down protein and fat.   That's why there are essential fatty acids and amino acids...there are no essential carbohydrates.  Simply put, we, as humans, are designed to function and be very healthy on a low carb intake, which makes sense since large amounts of carbs are relatively new to our diet.  Nowadays, we are flooded with carbs everywhere we look and are told that we should have 6-11 servings per day!!!  As usual, I am digressing...back to sugar.

There are several types of sugar.  Here are four of the most common:

• sucrose (table sugar) a disaccharide made of one glucose and one fructose
• lactose (milk sugar) a disaccharide made of glucose and galactose
• galactose a monosaccharide found in animal products
• fructose (fruit sugar) found in...duh...fruit and is the sweetest of all the sugars

The two that we are going to talk about are the most commonly found: Sucrose and Fructose.

Here is the issue.  Glucose is a primary metabolic fuel for the body...especially the brain.  If the brain can't get enough glucose, the body uses fats and proteins as fuel or the brain tells the body to eat more carbs.  Remember if insulin, a fat storage hormone, is high, our body loses the ability to metabolize protein and stored fat and our brain suffers.  The message is simple; reduce the insulin load by reducing the carb load. 

Over the history of our existence, our bodies have learned to metabolize glucose very efficiently in the liver.  Now enter fructose.  Even though fructose is classified as a sugar it is metabolized completely different than glucose.  Once consumed, fructose is not allowed to enter the bloodstream and is absorbed and metabolized solely by the liver.  What other substances are not allowed into the bloodstream and metabolized solely by the liver?  Yep, toxins.  Hmmmm...

When fructose, which is very sweet, enters the body we begin to produce a hormone called ghrelin which stimulates hunger.  This makes sense, when we taste or smell something good; nature has programmed us to eat.  Ghrelin levels are reduced when insulin goes up.  What releases insulin?  Elevated blood sugar.  This also makes sense because if our blood sugar is going up that means we are getting carbs and have probably had enough to eat.

Here is the problem.  When we consume fructose, our body can't use it, like other toxins, and the liver has to do something with it.  So what it does is actually pull more glucose out of the blood into the liver and begins breaking down fructose.  The end result is the liver turning fructose into fatty acids, some of which make it to the blood as triglycerides, and the others as fat deposits in the liver. 

So short version: fructose pulls more glucose into the liver, which reduces the ghrelin/hunger response, which signals a person to keep eating, which raises insulin, which prevents the brain from getting what it wants, and increases fat storage and fat deposits on the liver...also called fatty liver disease...which is common in alcoholics…and we eventually become sick and obese.  So fructose, in many ways, is metabolized like alcohol and other toxins and causes some serious health problems.

Some sources of fructose are:

• fruit, which when eaten in its natural state contain fiber which diminishes fructose absorption
• table sugar-sucrose (50% glucose and 50% fructose)
• High Fructose Corn Syrup (HFCS) (55% or more fructose, the rest glucose)...the worst of all.  Sweeter than sugar, cheaper to make, and found in just about everything processed, sold in a box, sodas and....drum roll...kids juices and snacks. 

It is a genius marketing idea to put HFCS if everything because it is sweet, causing a ghrelin response (hunger), and lowers glucose so certain industries can make claims that is lower on the glycemic index, thus furthering our "carb craving" so we have to eat even more...pretty smart.  Too bad it is hepatoxic and makes us fat and stupid not to mention increase diabetes and cardio-vascular disease. 

Thanks to the soda companies, HFCS climbed from 3 million tons to 8 million tons in 1980.  According to the Center of Disease Control, it was about this time that obesity and even type-II diabetes began to increase in not only adults but children as well...and continues to rise.

It is easy to now see how high levels of sugar and HFCS can cause a long list of health problems including behavioral and mood disorders.  Check out these stats from the Center of Disease Control on ADHD and its rise in America.  Hmmm...more disease=more medications=more $$ for drug companies.  Also, don't know about you, but I see a correlation here...increase in carbs=increase in ADHD and related illnesses.  If you ever google "ADHD diet" you will find a long list of recommendations that look almost identical to Paleo Diet....coincidence? 

One of the theories about fructose consumption dates back to the evolution of humans.  For the majority of our existence, carbs were very scarce and often available on a seasonal basis.  Fruit is the primary source of fructose. Fruits are usually ripe and in season in the fall.  The large amount in fructose in fruits drive hunger and allow us to gorge on carbs and to build an extra layer of fat which allows to survive the winter more easily.  The point is we are designed to be very healthy with low carbs and occasionally gorge on carbs...unfortunely most folks get caught in the latter.

Ever heard that sugar is addicting?  Well, it’s true.  Sugar meets all the criteria as addictive drugs...except its legal, cheap and everywhere.  Here are the criteria for addicting substances:

• Tolerance is developed
• Withdrawal
• Persistant desire
• Negative consequences 

Another problem with sugar is that it accelerates the production of AGE's (advanced glycation end products.)  These are harmful products from metabolizing glucose that oxidize (this is bad) and increase free radicals which damages our cells.  We need anti-oxidants to combat free radicals.  Fruits, especially berries, contain anti-oxidants.  Interesting how nature already firgued this out and put fiber and anti-oxidants with sources of fructose and sugar.  Its only when remove sugar from its natural state that we exponetially increase its harmful effects. 

Here is a great article that Gary Taubes, author of Why We Get Fat recently wrote for the New York Times.  In it, he writes about the history of HFCS in the American Diet and the associated rise in diseases and provides some compelling evidence. 

If you have kids, this video is a must see.  It is a lecture given by Dr. Robert Lustig.  The video is a little over an hour long…I know, I know that’s pretty long, but he goes into the microbiology of fructose and shows how it is a toxin...and gives the simple version too.

This is the message guys.  Limit or restrict the use of sugar and fructose.  First start by identifying sources and cutting back on those sources and replace them with healthier choices, like healthy meats, fats or vegetables.  Fruits are not bad.  They contain fiber and nutrients, but since they contain fructose we should limit consumption to one to two servings per day.  If possible, replace sugar or other sweeteners with natural organic honey.  It may contain more calories per serving but it contains less fructose than table sugar.  And get rid of all those fruit drinks!! They are loaded with fructose.

Studies have shown that occasional exposure to certain toxins like alcohol and fructose can be very healthy for the liver and ensures that it maintains its effectiveness at removing "bad" stuff.  But, like all things, too much can be very harmful.  Don't panic.  This doesn't mean you can't have sugar again...because you can.  It just means, by educating yourself with some useful knowledge, you can make better decisions for not only yourself but for you family as well.  So, once again, if you don't take my word for it, please, seek out the knowledge and do your research...it can only help.

Physical fitness testing…what does it prove?

A wise person once asked me, “what are you training for? You gotta have a purpose.” At the time, I was doing two-a-days 5 or 6 times a week, clearly overtraining, and didn’t give the comment much thought. Well, after years of experience (a lot of it trial and error) and instructing others, primarily recruits and officers, I have come to the conclusion that physical fitness training must have a purpose.

In law enforcement, even combat, PT (physical training) has to be planned and structured to support and prepare a person for a specific job. For LEO’s, the job is defensive or control tactics. I have been in many debates and discussions regarding just how PT should be implemented for recruits. Over the years, I have been fortunate enough to be a part of some major changes and improvements in how PT is done regarding recruits and officers on my department. I have to say that these changes are a vast improvement over what it was. That does not mean that there isn’t room for improvement…because there is.

Lets take a look at traditional PT for recruits, both law enforcement and military alike. Traditional PT usually consists of run, run, run, push-ups, pull-ups and sit-ups. I will admit that this type of training can lead to certain improvements in one’s level of fitness and allow units or groups to form as a team. The reality is that this type of linear training separates fitness in way that nature or the real world has no regard for. In other words, if a person was in a fight or pursuit, they would not have the luxury of performing the “cardio” and “strength” component separately. They would have to perform them simultaneously. It is easy to see where traditional PT has its limitations. It is this logic that helped make fitness programs, like CrossFit, so popular among military and law enforcement. PT programs that integrate shorter bouts of varied movements under high intensity result in a more direct translation to increases in job related performance.

Lets take that a step further. Since some of these popular programs have hit the scene, many agencies and military groups have implemented this type of methodology with great success. Quite often, in many recruit training programs, recruits are initially exposed to group runs and general calisthenics. I admit that group runs are a useful tool in developing marching skills and building discipline as a team. After some time doing the “basics” for several weeks, recruits are exposed to high intensity, varied, interval type training and even some basic lifts. After several months of this, recruits are allowed to some strength training, perhaps on their own, with some occasional running and high intensity training sessions. Sound familiar? For those who have gone through recruit training on my department in the last four years, this should sound very familiar.

This type of program has proven to be very successful and far superior in means of improved performance over the traditional programs. I think it can be improved even more. We have to understand the scale of persistence of adaptation. This means the rate at which, once a physiological adaptation is achieved, how quickly it will diminish. For example, muscle tissue, once attained or developed stays with us a long time. It takes a while to get it but we keep it for a long time. Conversely, cardio-respiratory endurance, once attained, will diminish very quickly if not trained. But it doesn’t take very long to make improvements.

What does this mean? Stay with me on this…below is a scale showing, in order, those things that stay with us the longest to the least. This also means that the things that stay with us the longest take a while to develop.

1. Muscle growth
2. Strength
3. Power
4. Speed
5. Skill
6. Cardio-respiratory endurance

There may be some other categories but I think you get the idea. Now that we understand this, lets apply it.

Since muscle growth and strength stay with us the longest and take the most time to develop, then its clear that this should be the first couple months of any training plan. Now that we got some muscle and strength, not to mention stronger and more stable joints which prevent injuries, we can move into developing speed and skill with higher intensity, interval type training. During this phase, which we will call the conditioning phase, in order to maintain the muscle and strength we gained from the first block of training, we will still do some strength work but only occasionally.

Finally, we move to the last phase…the finishing phase. Having a basic understanding of physiology, we know that we can attain “cardio” pretty quickly but lose it equally as fast so we begin adding more of this to our training along with more frequent and technical bouts of defensive or control tactics training. By the time we have started this finishing phase, we have gained a lot of muscle, developed more stable joints (better preparing us for the more dynamic/explosive blocks of training) and have had substantial improvements in our cardio-respiratory endurance from doing high intensity/interval type training.

In the final phase, we are basically “fine tuning” our skills and endurance, peaking us for our “contest date” which is graduation. Additionally, during this final finishing phase, again to keep the gains we have made, we will still occasionally do some strength and conditioning work.

I know what you are thinking, “wow, that is genius! Why didn’t we do that?” I can’t take all the credit. The type of phased training that I described is nothing new. This is exactly how professional fighters or athletes train, but instead of graduation they are peaking for an actual contest or sporting event. Athletes in the off season do a lot of strength training for several months which allow the adaptations to take place. Then after that, they start conditioning…a mix of higher intensity type training with occasional strength work and the introduction of skill work. Then, as the contest or opening season date approaches, they enter a final phase of sport specific skill work with occasional strength and conditioning. They stay in this phase until the season is over or the fight is finished.

So what is the difference between recruit training and how a professional athlete trains? Ahhhh, enter the “argument”. I can only speculate as to why it is different. It shouldn’t be. Professional athletes have done this for decades and know it works. My guess is that at some point in the past someone made a decision, based on whatever available knowledge they had, and figured a whole lot of running, push-ups and sit-ups…maybe some strength near the end (which is backwards)…would best prepare someone for the “real-world.” Once that type of linear, physiologically backwards training was in place, it remained unchallenged because “that’s just the way we have always done it.”

Putting strength training in the last few weeks of any long term program doesn’t make any sense. First, it doesn’t allow any time to make substantial gains and by then, a person or recruit already has some type of joint related injury that they are nursing that could have been diminished or avoided if they had done some strength training earlier to make their joints more stable.

So how does all this relate to the title of this article, “Physical fitness testing…what does it prove?"  Well, now that we have a better understanding of types of recruit training it is easy to see that PT tests may seem a little silly. First let me start by saying that I understand and agree that there needs to be a measurable fitness standard that provides a means to track progress in a large group in a relatively easy manner. When we test someone on a run, push-ups and sit-ups we are only measuring their ability to perform those events, which is quite often an unreliable way to determine a persons performance in combat or a fight. Well nothing is perfect, and I think many departments are beginning to recognize this and incorporate more scenario based training and timed obstacle courses with job related tasks in to their testing process.

I think PT tests are a necessary tool in recruit or military training and need to stay in as part of any program. Nothing is perfect but if we can more closely emulate the demands that are faced on the job into the test, then the better we can evaluate performance. So, I guess, we can say that a PT test only proves how well a person can do those events in a test. Testing should be a part of the progress, but I feel that the PT program is truly where a person will receive their preparation. Law enforcement agencies and military alike have made huge improvements in physical training programs for recruit training. I think we can make it better.

On our department, recruit training lasts approximately 7 months. I think the first few weeks of physical training should be dedicated to traditional team building calisthenics with a few sessions dedicated to teaching mechanics on basic lifts….deadlift, back/front squat, power cleans, push press and bench. This allows the group to form as unit, develop protocol/discipline and acclimate to “academy” life. Then enter the strength phase, about 9-10 weeks. This would consist of 3-4 weekly sessions of strength with one or two sessions of group calisthenics. This allows recruits time to build muscle, strength and strong joints to withstand the increasingly demanding defensive/control tactics training while maintaining team discipline. Next, the conditioning phase with 2-3 sessions of high intensity, metcon type training with an occasional bout of group calisthenics and strength training. This phase will last for another 10 weeks or so. Then the finishing phase, which would be a lot of high intensity job related skill work, occasional metcon, occasional strength and occasional group calisthenics.

I think this model better prepares a recruit for not only the job but also to better withstand the rigors of recruit training. Is this going to happen? Who knows. Maybe one day. As we all know, new ideas, no matter how sound, are often met with resistance because they go “against the grain” and require a new understanding and way of doing things. Regardless of the outcome, I can confidently say that physical training in the military and law enforcement world is on the right track and has changed for the better in the last few years. We have to remember, the physical training must have a direct translation to job related performance and should be structured and planned with that in mind.

Here is an article written by Major Damon Wells, who occasionally writes for Mark Rippetoe’s website, startingstength.com. It disusses ideas on how PT can be better programmed for specific roles or duties.  Here is another article by Major Ryan Whittemore, who is also an author for Rippetoe's website.  This one goes into "worst case scenarios" and explains that its important to tailor the training for those types of situations.  Both article discuss similar issues and bring to light some obvious flaws and make very convincing arguments. 

Until next time, make sure to get some sprints or strength training in this week, and again please let me know if there are any topics you would like to see discussed or questions you may have. I will be having more lectures and seminars in the near future so keep your eyes open for times and dates.
　



References:
Berg, Jeremy and L. Stryer and J. Tymoczko. Biochemistry 6^th Edition. W.H. Freeman and Company.      2007

Federal Bureau of Investigation. Physical Fitness for Law Enforcement Officers. United States Department of Justice. March 1972

Jesse, John. Wrestling Physical Conditioning Encyclopedia. The Althetic Press. 1986

Rippetoe, Mark and Lon Kilgore. Practical Programming for Strength Training 2^nd Edition. The Aasgard Company. 2009

Thanks!

I just wanted to say thanks to everyone who made yesterday's class a success!

We covered topics ranging from paleo nutritio, cholesterol myths, disease prevention, endocrine system and exercise physiology.  I had a lot of great questions and feedback.

I will have more lectures and seminars so keep your eyes open for future announcements.

Keep spreading the word!

Announcement for Healthy Living for Law Enforcement Class!!

Big announcement guys!  On saturday April 9, 2011 at the FWPD Training Academy, I will be giving a lecture for law enforcement officers and civilians!  This class is free and has limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending.  Topics will include:

• Evolution of food
• Paleo fundamentals
• Basic physiology
• How to lose fat and build muscle
• How to reduce health risk factors
• Modern diseases and their connection to foods
• What type of exercise is best for you
• Making sense of it all
• and more!

Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Here are the details:

When:     Sat 8am-5pm,   April 9, 2011
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend this class.

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when signing up.  All others, please bring an ID or drivers license to the class.  I encourage everyone to bring a pen and paper to take notes.  To sign up, use the link below.  I will see you guys there!  Its going to be a great class!                  

Link to sign up.

The Skinny on Fat. 2-27-11

Its been a few weeks since my last post…been a little busy but found some free time. I think I will revisit one of my favorite topics and that is fat. To be more specific, saturated fats and cholesterol. Now I’m no doctor or scientist but I am a firm believer in using reputable sources, studies and information that follow the scientific model as my resources in addition to experience and my own anecdotal observations.

With that being said, I also admit that as new evidence emerges that proves anything to the contrary, I will use that as resource. I keep a list of any resources I use for courses or lectures I may teach and often refer or include links in articles I use in my blog. In the age we live in, it is very easy to gain access to legitimate sources of information so we can educate ourselves. It has been my experience that most, if not all, folks want to be healthy, strong, fit and live longer. Unfortunately, a lot of their decisions are based on the “cookie-cutter,” industry driven information that is being fed to them by advertisements, media and government bodies. But when these folks are provided with information backed by science, history, physiology and common sense they often make some significant changes.
　
Ok, I am rambling, back to the topic at hand…fat. I was having a very good conversation about a week ago and the topic turned to oils and fats. Almost every conversation I have with someone regarding healthy fats leads to the issue of cholesterol. When I start explaining the importance of saturated fats and how we are designed to consume them, it leads to “well, saturated fats raise cholesterol, and that is bad.” When I ask “why” it is the same answer….that’s what “they” say, that’s what the magazines and commercial say, that’s what doctors say…well its total BS.

The statin drugs, corn oil, soy, and vegetable oil industries…to name a few…are huge multi-billion dollar industries that quite often fund most of the advertising and correlative studies that are provided to the public. Correlative is a key word. These studies have words like “may” “could” “can” in them and have many variables involved and prove very little but can scare or convince the uneducated masses to buy their products. It is genius marketing. Make folks believe something is bad, then show some kind of support with big scientific words in them, create a cure or “healthy” alternative and sit back as the money rolls in. Smart but very devastating to not only our health but the health of generations to come. These industries developed over decades and it will take decades to change the way people think. If people understood more about cholesterol, they would see just how harmful these “healthy” products really are.

Cholesterol levels have very little, if anything, to do with cardio vascular or other degenerative diseases. In the last 100 years cholesterol intake has remained virtually unchanged yet, in America, CVD (cardio vascular disease) has risen 300 to 400%. Additionally, type-II diabetes, rheumatoid arthritis and multiple sclerosis have risen substantially as well. This data is from the Center of Disease Control and can be accessed by anyone. Now someone may say that deaths related to CVD have declined substantially in the past few decades and they would be correct. This is due to advances in modern medicine. We have sicker people, but can keep them alive longer due to advances in medicine. But the fact remains that these diseases, and others, were virtually unheard of 100 years ago and now they continue to rise…and it has nothing to do with cholesterol. Over 50% of people who have CVD have low or normal cholesterol levels. Cholesterol is used to make hormones, vitamin D from sunlight, regulate endocrine and neurological function and is in almost every cell of the body.

There are different types of cholesterol LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is generally considered the bad one. This can be broken down further in to different types of LDL particle sizes. Small, dense, highly reactive LDL are the ones most often associated with CVD and are produced from consuming a sugary, high glycemic index, high carb diet…not fat. Then there are the “puffier” less reactive LDL’s that are not problematic and result from a low glycemic, lower carb, higher fat and protein diet….uhhhh, Paleo? Finally, there are the HDL’s, the “good” cholesterol. You want these to be high. Diets low in saturated fats reduce HDL. Exercise increases it and in a 2010 study from the American Heart Association said that Oleic acid, found in avacados and olive oil, increase it as well. Diets high in Omega-6 (vegetable oils) reduce HDL and Omega-3 fatty acids, found in grassfed meats and fish oil, increases HDL….hmmmm, Paleo again?

“Well cholesterol clogs your arteries!” Again, BS. Oxidizing fats such as Omega-6 (PUFA‘s), AGE’s (advice glycation end products) from high carb diets, too much calcium from an acidic diet, over active immune responses and inflammation clog arteries. The primary material that an arterial clog is comprised of is mostly oxidized fats (PUFA’s), fibrogen, calcium with a very small percentage being cholesterol. I have made other posts regarding grains and inflammation, calcium and fats so feel free to check those out after reading this one. It will help paint the “big picture.”

So here we go. Saturated fats, animal fats, comprise up to 50% of our cell membrane walls, they do not oxidize, cannot be turned into trans fats, hold up to high heat and are vital for hormones, brain, cancer prevention, skin, and immune function. We have to have them to be healthy. For those who read some of my previous posts, you will remember it is when we started taking saturated fats out and replacing them with processed vegetable oils that we, as a country, began to have serious health problems. Saturated fats, or any other type of fat, can still be problematic to folks who are already sick or continue to eat high carb/high grain diets…either way, saturated fats are much healthier that the processed, omega-6 rich vegetable oils that most consume.

Lets take a look at four major fatty acids that are found in saturated fats. Lauric, Mysteric, Palmetic and Stearic acid.

Lauric acid, which is found in large amounts in coconut oil has been shown in some studies to have a neutral effect on cholesterol but according to the Journal of Clinical Nutrition “Comparison of Effects of Lauric acid and Palmetic Acid on Plasma Lipids and Lipoproteins” 1992, it did show to increase cholesterol slightly. Another study showed that Lauric acid increases primarily HDL. Study showing Lauric acid elevates HDL. Additionally, Lauric acid is converted to Monolaurin, which is a potent antimicrobial and immune system supporter. Lauric acid is one of the primary fatty acids found in breast milk, which makes sense since it helps babies develop their immune system. Coconut oil not only contains Lauric acid but is also high in other medium chain triglycerides (MCT‘s). What is unique about MCT’s are they up regulate mitochondrial activity in our cells enabling them to burn fat at a higher rate. Mitochondria are the “powerhouse” or “motors” of the cells. Any of you who attended any of my classes will forever remember what mitochondria are. The mechanisms behind this are not yet fully understood, but what is clear is the fat burning effect that MCT’s have.

Mysteric and Palmetic acid fall in the same boat. Both increase total cholesterol slightly but Palmetic effects cholesterol a little more than Mysteric. Palmetic acid is found in very small amounts, about 5% in meats. Palmetic acid is also the primary fatty acid our body makes in huge amounts when consuming a high carb diet. Palmetic acid is found in higher amounts, around 10%, in peanut, soy and corn oil….hmmm, I heard those companies are pretty big.

Stearic acid is the most abundant in animal fats and cocoa. It has no effect on cholesterol levels.

Saturated fats do not oxidize like PUFA’s (omega-6) and cannot be converted to trans fat…like PUFA’s. Not all vegetable oils are bad…if they are cold pressed. Canola oil for example is pretty high in not only Omega-3’s but also monounsaturated fats, which is a good thing. The problem is most of the canola oil on the market is processed…which ruins it. Also, it, like all vegetable oils, does not hold up to heat. Cold pressed canola oil must be refrigerated and can be found in some health food stores. Canola oil is a little too high in Omega-6 for me and since heat ruins it, I stick with coconut oil and butter. Extra virgin olive oil (cold pressed) which is very high in monounsaturated fats, can be stored at room temperature for a long time as long as its exposure to light is minimized but it also does not handle high heat well.

Its clear how important it is that we learn to sift through the information that is out there and learn how most of the studies show absolutely no causation and simply support industry driven products. Again, coconut oil and butter are great to cook with. I use Kerrygold (Irish butter)or Organic Valley butter. They use grassfed cows, are very high in Conjugated Linoleic Acid (CLA) and beta carotenoids…all potent anti-oxidants.

Ok, so lets summarize this.

1. Diets high polyunsaturated fats (omega-6) reduce HDL.
2. Diets high in saturated fats increase HDL.
3. Cholesterol has no link to CVD
4. Any diet high in carbs (primarily grains and high glycemic index type) plus any type of fat is bad.
5. High carb diets elevates LDLs (bad cholesterol)
6. Coconut oil is great. It holds up to high heat…even better that butter.
7. There is no correlation between saturated fats and CVD
8. Cook with coconut oil or butter.
9. Processed vegetable oils are bad! Especially hydrogenated.
10. Keep Omega-3’s in the diet…either with supplementation or grassfed meats.
11. We need Omega-6’s but in very small amounts.
12. Learn the language of scientific “studies” and be able to read between the lines.
13. Our bodies are meant to use saturated fats.
14. Or keep it simple and go Paleo.
　

Whew! That was a lot. Here are few links of interest and related sources of information.

 
Related articles:

1. Mary Enig Phd. and Coconut Oil
2. Saturated fats not linked to heart disease.
3. Check out page 2 of this article from the Faulkner Wellness Center where it talks about cholesterol.

Questions or comments?? Just post em here or send me an email.

Until then, make sure you get some sprints and a heavy lifting day in this week.

Grass Fed Meat, Raw Milk, Pastured Egg Sources....and Football in China! 2-27-11

Ok guys, this will be a short post.  I have been working on the next post for the last few days, gathering sources and doing a little research...you know how it goes.  I should have that one out later today or early tomorrow.    Again, I want to say thanks to all the support you guys have been giving to this blog. But in the meantime here is some good info for folks in the DFW area.

I found a great source for grassfed and pastured meats by accident.  The name is Woods and Cuds Natural Meats.  They don't have a website yet but they are working on it.  They are located at 5801 East Highway 67 in Alvarado...phone 817-783-6328.  They have great quality meats and some of the best prices I have found.   They sell all natural meats, nothing added, everything is pasture raised and/ or grassfed.  Their cows are from Happy Texas and roam and graze freely until harvest.  Its family owned, they make their own sausages (the chorizo jalepeno sausage is awesome) and carry buffalo and venison as well.   Some of the prices are $1.99 lb for chicken breast, $4.99 for sirloin (great price), $2.99 lb for ground beef, $6.79 ground buffalo...I could go on. This is hormone/preservative free pastured, grassfed meats! If you live in the DFW area, check em out when you get a chance and let them know that I recommended them. 

And just a little further down the road is the farm (about 15 mins)where I get my raw milk and fresh farm eggs.    The milk is $6 per gallon and $4 per 18 ct eggs...the best eggs and milk I have ever had...and best prices.  If any of you have children with food allergies, you should really look into the raw foods and pastured eggs.  If you have questions about the benefits of raw milk check out the Weston A. Price Foundation website and to learn more about raw milk check out this podcast from Jimmie Moore's site.  I have a list of all these sites and a bunch of others listed on my blog on the column to the left listed as "Cool Sites."

And finally I wanted to put a shout out and congratulations to my cousin, Memo Mata.  He currently lives in China and just got teacher of the year out of several thousand!!  Also, he has made history.  He has two sons that he has been raising and decided to start a football league for them and other kids.  Since then it has exploded and he now, officially, has created the first American Football League in China!!! Unbelievable.  He has a website for his football team that chronicles their origins and progress.  They are called the Sea Dragons.    Ed Wang, from the Buffalo Bills, recently visited the football team and did some work with the kids.  I encourage everyone to check out Memo's site to give some support.  Football for kids in China...amazing.  We are all proud of you Memo! 

Next post coming soon.

 

10 Fitness Guidelines for LEO’s and Athletes

10 Fitness Guidelines for LEO’s and Athletes

Today I want to give 10 Fitness Guidelines for Law Enforcement Officers, Military and Athletes.  Now, we could easily stretch this out to 20 or 30 guidelines, but for now, I am going with the ones that I think are the most important.  These guidelines are also good guidelines for anyone else not in the above mentioned categories.

Here we go:

1.      Get plenty of sleep, at least 8-9 hours.   We have covered this topic several times before.  Rest and recovery allows our brain and bodies to heal..and work correctly.  It improves not only hormonal balances but it also improves cognitive function.  A lack of sleep or rest elevates cortisol (the stress hormone) which in turn elevates insulin and aldosterone.  If you don’t get enough sleep do not train!  It makes no sense.  If you have to do something, do some active recovery/low intensity or mobility work.

2.      Eat adequate protein.  A good range for folks keeping or gaining muscle is 1g per kilo of body weight to 1g per pound of body weight.  This is really going to be determined by a person’s goal.  Trying to gain more muscle?? Eat more protein.  Going low carb or trying to make weight?? Eat more protein…remember protein is thermogenic and helps us burn fat.  Choose protein from meat/animal sources.  If you have to take a protein supplement, that is fine, but only if you have to.  Whey is a great source but it also has a higher insulin response which will work against someone trying to make weight.

3.      Eat plenty of vegetables.  Veggies are a great source of vitamins, minerals and antioxidants-all of which maintain health and improve recovery.  Get plenty of cruciferous and green leafy vegetables.  Veggies are generally low in carbs, so you can eat a lot here.

4.      Choose your carbs wisely young Jedi.   Avoid gluten containing grain products!  They contain phytates, disrupt absorption and increase inflammation.  Avoid high Glycemic index foods, except after a training session.  Stay away from High Fructose Corn Syrup like the plague.  Fruits are ok, but in moderation.  The best ones, in my humble opinion, are berries.   They are low on the Glycemic index, carbs and very high in antioxidants.  If you have to eat pasta type stuff, go for the gluten free products.  Keep sweet potatoes, potatoes and squashes as a main source.  Some of the Paleo purists may throw a fit about potatoes so you can decide for yourself.

5.      Eat healthy fats.  Avoid processed vegetable oils.  They are already rancid and toxic by the time you buy them.  They are not designed for high heat, oxidize very easily and contain high levels of Omega-6, which up-regulate inflammation.  Choose cold pressed oils, like extra virgin olive oil, which should only be used at low heat.  Our cell wells are comprised of about 50% saturated fats so we need them in our diet.  Coconut oil, which is perfect for cooking, and butter are great.

6.      Keep Omega-3’s in the diet.  I know, I know…Omega-3’s are a fat and could be listed in #5, but I think they are so important to so many aspects of our health that they deserve their own spot.  So, try to keep the ratio of Omega-6’s to Omega-3’s 1:1.   We do this by eliminating vegetable oils and taking O3 supplements or eating grass-fed and wild meats.  I usually take 3-5 grams of liquid fish oil per day.  On days I do a nasty workout, I will up my dose to 7-10 grams to help with inflammation.  I have been using Vitacost’s brand NSI Liquid Fish Oil and Twinlab’s Cod Liver Oil. 

7.      Exercise.  Now this will vary depending on one’s goals, but for those looking to maintain or general fitness, try to lift heavy 1-2 times per week and do interval or met-con 1-2 times per week and occasionally do some strictly aerobic work.  Recovery or off-time should be part of any exercise program as well.  Exercise should be something to look forward to and should not be a source of stress.  If it is, you are either overtraining or not getting enough rest….kinda the same thing.

8.      Eliminate sources of stress.  This is pretty self explanatory.  Chronic stress has adverse effects on our health.  It reduces performance, muscle growth or repair, inhibits immune function, and increases body fat and cardio vascular disease.  It makes no sense to start any training program if a person is “stressed” out or has high levels of chronic stress.  The focus should be to identify sources of stress and eliminate or reduce the ones we have control over.  The other sources, well, if we don’t have control over them we can’t change em so don’t worry about em, and looky looky, we now just eliminated that source too!! It’s all about perspective. Low stress=better performance=better health=happier=longer happier lives.

9.      Keep your skills sharp.  Those in the professional or competitive fields require a specific skill set.  Unfortunately, high skill based training diminishes the quickest and is often the one that most overlook.  What does this mean?  It simply means try to practice what you do pretty often.  Perhaps once a week…it depends on what you do.  This doesn’t mean high intensity work.  It can be used as active recovery and done at low speed to develop accuracy, technique and mechanics.  BUT occasionally should be done under pressure so we respond appropriately under pressure.  Keep the stimulus/response aspect as accurate or realistic as possible. 

10.   Stay Flexible and mobile!!  This is so important for not only our ability to perform and function but also for joint health.  Guys, sorry to tell ya this, but you aint getting any younger and unfortunately this takes a toll on our joints and mobility.  On recovery days or periods, consider making your active recovery some mobility work.  Check out Kelly Starrett’s blog.  He’s got some great videos and stretches that help keep us agile.  Flexibility plays an important role in our ability to generate power.  Limited mobility=limited power.  This, for many of us, could be very problematic to say the least.  So keep flexibility and mobility work in your program.

These are 10 of many guidelines we could list but I think this is a good start. 


On a side note, don’t forget to checkout the Eat Wild site for sources of grassfed meat in your area.  And for anyone in the DFW area and know of anyone that is selling grass fed cattle, and would like to split the cost of a side a beef, shoot me an email at btswheels@yahoo.com or leave a comment.

Any comments on future articles or questions you would like answered? Leave a comment and I will work on it.

Improve Performance by Doing Less and Weekly Training

This is a topic that I have discussed before and I’m sure I will again. One of the biggest enemies of progress in athletes is overtraining, a.k.a adrenal fatigue. To understand this we must first understand the three basic things we need in order to make adaptation or improved performance, whatever the goal may be (its actually the same thing):

1. Training/Stimulus
2. Nutrition
3. Rest/Recovery

If one of these is out of balance, progress will halt and, quite often, reverse or deteriorate. Can a person train for a couple of hours a day 6 or 7 days a week and improve? Sure, as long as the nutrition and recovery are in balance…they may have to sleep 12 hours a day and triple their caloric intake…but it could be done.

Our bodies respond to stress by making adaptations. They need adequate rest and building material (food) to do this. The trick is stressing it just long enough and with enough intensity to signal a hormonal response and then give it the rest and nutrition it needs to support the change. There is no “one size fits all” regarding this. It requires some experience, planning and common sense (which is usually the ingredient that is missing ) or simply knowing someone or a coach who is smarter than you and getting them to help. If the stress is not intense enough, we are just spinning our wheels. If it is too much, progress stalls or reverses, injuries occur and we feel like crap.

The human body has adapted very well to dealing with acute stress (short-term) but is not good at dealing with chronic stress. Acute stress can be things like training and emergency or life threatening situations. This is the primary type of stress that we, as humans, have been exposed to for most of our existence. Chronic stress is relatively new to humans. This type of stress comes from busy lifestyles, anxiety, not enough sleep, too many stimulants or over training. If the timeline of human existence was 24 hours, then chronic stress has only been in that timeline for a couple of seconds…not enough time to adapt.

Unfortunately, most of us are exposed to chronic stress quite regularly. It is important to recognize and understand this so we can identify sources of chronic stress and work to reduce them.

So what is the problem with chronic stress??? In a word…cortisol. Cortisol is a glucocorticoid produced by our adrenal gland. Simply put, it’s a hormone released in response to stress that is responsible for the release of stored glucose. The problem is when we have too much cortisol too frequently, we “burn out” our adrenal gland, burn muscle, impair cognitive function and impair our immune system. Cortisol also inhibits sleep and not enough sleep increases cortisol production. Ugly cycle huh? That is why it is so important to get cortisol under control…because if you don’t, you will not get enough rest. This is a simple explanation of adrenal fatigue.

Far too often, I see folks with good intentions, that already have chronic stress issues, take too many “energy” supplements or drinks, which also release cortisol, and decide they are going to start working out to make some improvements and then wonder why it doesn’t work and wonder why they feel like crap. Usually, they fix it by training more, eating less and taking more energy boosters. See a problem here?

Folks, its not the training that will make you better, it’s the recovery that will. If you fall into this category, exercise should not be the priority, managing sources of chronic stress should be. Now some may argue that exercise can be a way to manage or control stress. In general, I would agree if the intensity is low enough…like a slow walk or jog. But if we are talking about exercise that elicits a physiological change, then that exercise is going to require a high degree of intensity and will not be successful at reducing stress.

I tell the folks I teach and train to remember two simple questions to ask themselves to help determine if they are overtraining:

1. How is your performance?
2. How do you feel?

If your performance is stalling or on reversing, then you are overtraining and need to take a break. Maybe for a couple of days or maybe a couple of weeks. If you feel like crap, yep you guessed it, you are overtraining. The cure for overtraining is really that simple: rest and good nutrition. Any good training program will have recovery or “off” periods programmed in.

The message here guys is to first identify sources of chronic stress and try to get them under control before embarking on a performance based training program. These sources may be:

• Not enough sleep….big one in law enforcement
• Too many stimulants…especially the energy drinks
• Anxiety…worrying about things you can’t change is a biggie
• Poor diet…too many high glycemic index carbs keep insulin up which, in turn, elevate cortisol
• Too much exercise

Know the signs of overtraining, recognize sources of chronic stress, be responsible enough to make fixing them a priority, train just enough to send the right signals to the body, provide the appropriate nutrition and give your body the time and rest it needs to make the changes. Yes, this requires planning, preparation and a little practice…and sometimes taking a vacation!

Another thing to consider is the experience level of the athlete. A novice will experience gains and progress quicker with less recovery time. An intermediate will not progress as quickly, and will have to allow more recovery time or program in some lighter intensity workouts. An advanced or Elite athlete requires even greater periods of high intensity followed by equally or longer periods of recovery…and so on and so on.

Knowing this, it is easy to see where most folks make the mistake of thinking since they made good progress in the beginning of their program that they can continue at that same pace and then wonder why their progress is stalling…or why they got hurt…or why they are tired and fell like crap…you get the idea. This basic principle of physiology is a pretty simple concept that many either just don’t know or can’t grasp.
Well know you know, and are ahead of most.
　

Next Weeks Strength training schedule for advanced athletes:Next week is the high intensity week of the myofibular growth phase of the strength program I’m on and those following.  All three working sets will be at 75% of max at 8-10 reps, as usual, every workout is preceded by a warmup.

Workout 1
Squat
Bench
Secondary lift-athletes choice

Workout 2
Push Press
Power Cleans
Secondary lift-athletes choice

Workout 3
Deadlift
Bench
Secondary lift-athletes choice

If you’re an intermediate athlete, workout 3 will be a “light” day. Rep ranges will stay the same but the weight used will be 65% of max.

If you are not following the strength program and are in a “maintenance” phase, then get atleast one heavy lifting day in and another day of sprint work. Something like 10x100m or 10x50m sprints. Try to follow the 1:3 rule. 3 seconds of rest for 1 second of work. So if a sprint takes you 15 seconds, rest 45 seconds before the next.

Here is a challenge for next month…make sleep a priority this week and get at least 8 hours per night. If you don’t get enough rest…..don’t train! You will actually feel better.
　
　
　

Keeping Calcium in your Bones and Weekly Training Journal

Keeping Calcium in your Bones and Weekly Training Journal

What do you mean “keeping calcium in your bones”?  Isn’t that where it is anyway?  Not necessarily.  We all know that our bones are primarily made of calcium as well as our body's main source of it.  Calcium is also used by the central nervous system in every muscular contraction our body has.  When we think of calcium, most of us think of dairy products.  Dairy products are abundant in calcium, but why is it that despite an increase in dairy consumption, osteoporosis continues to rise?

Let’s take a look at our Paleolithic, hell even Neolithic, ancestors.  First of all, dairy or milk from other animals is very recent in the human time line.  A long time ago the only milk humans got was from other humans when they were infants, after that, milk consumption stopped. Despite not having dairy, bone density and health was far superior than that of modern humans, even in those who lived past their 60’s and 70’s.  The bone structure of our ancestors is comparable to that of Olympic caliber athletes of today.  So what’s the difference?

There are several theories on this.  One that is supported by strong evidence suggests the difference is in the amount of vitamin D3 and magnesium our ancestors had compared to modern humans.  Both of these are necessary for calcium absorption.  Vitamin D3 is made from cholesterol in our bodies when we are exposed to sunlight, something our ancestors had an abundance of most of us get very little exposure to.  Magnesium is a mineral that is found in abundance in fruits and vegetables, especially the dark green leafy type, which again is something our ancestors had an abundance of whereas today most of us get very little of.  Interestingly enough, calcium is also found in many of the sources where magnesium is found. 

But wait there is more.  Calcium is also used in our bodies as a buffer to help maintain our Ph levels.   If our Ph, which is constantly seeking homeostasis, begins to become acidic, our body pulls calcium, which is alkaline, from our bones to keep our Ph at the right level.  When we consume foods that are acidic, which tips our Ph the same direction, our body has to use calcium (much the same way Tums helps neutralize stomach acid) to combat an acidic Ph.  Makes sense right? 

So what foods are acidic? Take a guess…grains.  When the agricultural revolution (when we started eating grains and dairy) took hold about 5-10,000 years ago, skeletal remains show that humans got smaller and showed significant decreases in body density.  Additionally, dairy is also acidic expect for those that contain probiotics, like yogurt, especially kefir yogurt.

This simply means the more grains and diary we consume, excluding the probiotic type; we increase the acidity of our Ph and pull more calcium from our bones to stabilize it.  This means two things:

1.      Our bone density decreases, and risk of osteoporosis increases.

2.      Our circulating calcium increases.

Well, for obvious reasons, decreased bone density can be problematic to say the least.  Broken hip anyone? Circulating calcium is an issue that isn’t so obvious.  When we have more circulating calcium we have an increased likelihood of that calcium depositing and calcifying in places it should like our arteries, joints and kidneys.  A certain amount of calcium buildup in our arterial system is actually quite normal and adds rigidity to artery walls as we age.  The problem is when we have too much. 

Add that to an already inflammatory diet (typical western diet that is high in grains) and you have a recipe for increased cardio vascular disease.  Ok, so in a nutshell too much circulating calcium can cause kidney stones, joint problems, cardio vascular disease and is a possible sign of developing osteoporosis. 

Exercise, primarily load bearing strength exercises, has been shown time and time again to not only increase muscle but increase bone density via an increase in certain hormones.  Once again, there is that strength word.   You guys noticing a pattern yet?????  And yes, it grows increasingly important to do strength training as we get older. 

What are some things to consider that may reduce the risk of these problems?

·        Consume less dairy and consider eating more kefir style yogurt

·        Consume more magnesium (eat more veggies)

·        Eat a less acidic acid foods..stop eating wheat, barley and rye!

·        Get more sun or take increase vitamin D3

·        Keep strength training in your fitness program.

If taking vitamin D3, take it in the morning to help with mood and if taking magnesium citrate, take it at night since is has been shown to help us relax.  If taking a calcium supplement, calcium citrate is one of the most bio absorbable forms or you can eat more of the right veggies...duh.   Since calcium and magnesium compete for some of the same sites, it is often advised not to take these supplements together. 

It is estimated that due to the amount of sun exposure our ancestors had they were producing about 10.000 iu of vitamin D3 per day.  The USDA recommended daily allowance is 400 iu per day.  I personally take anywhere from 4-10,000 per day depending on sun exposure.  Remember that vitamin D3 is critical for hormone function and low levels are associated with depression and behavioral disorders so those who suffer from these conditions should take a look at their vitamin D3 intake.  Vitamin D3 is a fat soluble vitamin which means we can store it and it could develop toxicity.  So do your homework and see what works for you.  Personally, I have never experienced this or know anyone who has, when taking high doses. 

Magnesium citrate is one form of magnesium that is highly absorbable and relatively inexpensive.  There are many good sources, here is a link to one source: Natural Calm

Now I’m not condemning milk or dairy, to the contrary I am quite a fan of it especially raw milk products, kefir yogurt and aged cheeses.  I personally consume quite a bit of milk when I am on a strength or weight gaining phase of training.  I think it is also important to consider that most folks who do strength training have in increase demand for not only calories but calcium as well and, as a general rule, can handle higher calcium intake since there is a greater demand for bone growth and stress on the central nervous system which requires calcium to function properly. 

Here are few interesting reads on the topic of dairy, calcium and osteoporosis.  A few of them are a little lengthy, but for those seeking knowledge I encourage you to read them.

How milk causes osteoporosis (self explanatory).

Here are some interesting facts from International Osteoporosis Foundation about osteoporosis and levels of dairy consumption.  There is a correlation between countries that have a higher consumption of dairy and equally higher rate of osteoporosis.

This one talks about the relationship between calcium and magnesium.  This also explains why if we don’t get enough magnesium, calcium is not absorbed properly and we have more circulating calcium and propensity for joint problems, CVD, etc.  So taking more calcium is not necessarily the best thing to do.

This one is vitamin D3 information.  This also goes into detail explaining the importance of vitamin D3 and how it is necessary for calcium absorption.  Again, increasing calcium may not be the best thing to do. 

And finally, more info on vitamin D3.  It is important to note that Vitamin D3 is important in the production of hormones where those deficiencies have been linked to depression and mood disorders to name a few.

Calcium is not only essential for our bones but essential for muscular contractions.

Guys, I know this is a lot of information, but the more you have the better decisions you will be able to make for yourselves and families.  I am also a big believer that it is important that we learn how we respond to certain foods and where they fit in our diets.  Not everything with work for everyone so a good knowledge base mixed with common sense goes a looooong way.


Training log

Ok my training this week.  This week is a ramp up week and I am training at 65% of max at 8-10 reps and next week will be 70%.  Monday was squats, bench and pull ups.   Wednesday was boxing padwork and later deadlifts.  I have been continuing my new year’s resolution of 3000 push ups and 3000 sit ups for the month.  So far, I on schedule with no problems and can knock out 65 in a row with ease.  My protein intake has been up around 200-220g per day.  Diet is still pretty much paleo…lots of protein and healthy fat (lots), veggies, some fruit little starch and little sugar.  

Pretty short and anti-climactic on this part, I know.