Aggressive Strength Magazine Issue 196 - 7-20-2011
1. Why addressing excess inflammation is critical Part 2
By Mike Mahler and Lisa Shaffer
LS: Lets talk about diet. What foods are causing all of this inflammation in the first place and what can we do about it besides addressing the omega 3-6 ratio?
MM: High sugar and processed food consumption are the primary causes of inflammation. I firmly believe that sugar plays the biggest role in all diseases and is highly addictive. Sugar addiction is not much different than hardcore drug addiction as far too many people realize. Tell the average person to cut out sugar for a week and they will have some serious withdrawal symptoms before the week is up. Too much caffeine consumption also causes a lot of inflammation.
Sugar causes inflammation by prompting the hormone Insulin to be elevated all the time. Insulin is not something we want high all day long. It constricts the arteries and raises blood pressure. It causes a great deal of inflammation. What we want is insulin sensitivity, which means we only have to produce a small amount to get the job done. Insulin is a critical hormone for life and without it our cells will die and us with it. The key is to keep insulin sensitivity high by eating a good amount of high quality protein, healthy fats, and low glycemic carbs such as legumes, berries and many vegetables at each meal.
Taking longer stretches in between each meal such as 6-8 hours will also play a big role in keeping insulin sensitive and inflammation down. According to Byron Richards, author of The Leptin Diet, Insulin starts going down three hours after we eat. When that occurs, the hormone glucagon is released from the pancreas to pull energy from the liver and then stored body fat to keep our glucose levels stable for optimal functioning. Thus, we are essentially getting a snack on stored body fat in between each meal.
LS: So cut out sugar, eat fruits and veggies, good protein and fat and take longer stretches in between meals?
MM: That is it in a nutshell but it has to be more personalized. Why every diet ultimately fails without exception is that it cannot take you as an individual into account. This is why food sensitivity testing is so important. Food sensitivities are food allergies in slow motion. I learned about this from my friend Dr Peter Rouse of the AF performance center in Santa Monica.
LS: How does the test work?
MM: You take a blood sample and send it to a lab. There it is put up against 95 common foods such as dairy, meat, legumes, nuts, veggies, fruits etc to see how your blood reacts to it. It basically measures what your immune response is to it. If you have a high immune response then it is a food that is a high sensitivity to you. If you have a low immune response then it is a low sensitivity food and these are the foods that are the ideal options for you. No two people are the same. I have seen people that have very low sensitivity to dairy and others in which the high sensitivity is off the scale.
The food sensitivity shows how all diets have serious shortcomings. For example people that promote the Paleolithic diet essentially say that all meat and most veggies are the best fit for all people. Well why did I show high sensitivity to most meat then? Pork was the only one I showed low sensitivity to. I also showed very low sensitivity to oatmeal, which is a no no in the paleo world. My brother showed very low sensitivity to dairy which means he can consume as much of it as he wants. In the Paleo world dairy is not allowed.
On the other hand, many vegans say that legumes and nuts are the best for everyone but that is not true either. Many people have high sensitivity to nuts and legumes. I showed high sensitivity to some nuts such as almonds but low to others such as cashews. My wife showed high sensitivity to lentils but very low to kidney beans. See where I am going? Forget about generic diet books that do not take you into account. Get a food sensitivity test and get personalized. That is the only way to go period.
Most likely people will show high sensitivity to common culprits such as eggs, soy, dairy, nightshade veggies, and gluten. However, you never know until you do the test. Click below for more info and now I am not selling this test or profiting by it: http://www.lef.org/Vitamins-Supplements/ItemLCM73001/Food-Safe-Allergy-Blood-Test.html
Part 3 will be in the next issue
For more info on Lisa Shaffer go to, http://www.kettlebellinc.com
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2. Live Life Aggressively Book Is Coming Out Soon!
My new book Live Life Aggressively! What Self-help Gurus Should Be Telling You will be out in August. The book will act as a fundraiser for two great organizations: Lifequest Transitions and the Las Vegas SCPA.
My friend Dr Grove Higgins is the President of Lifequest Transitions which is a fantastic organization that helps the military’s wounded, ill and injured, through the use of fitness and adventure based learning. They do an outstanding job in an arena where very little is being done. Our soldiers deserve better and I am excited to raise a lot of money for Lifequest.
The Las Vegas SCPA is a no kill shelter that does an exceptional job helping abandoned animals find new homes. There have been a ton of foreclosures in Las Vegas and animals are being abandoned left and right. I spent a lot of time at the Vegas SCPA recently and it is obvious that they have a dedicated team that works tirelessly to help animals. I recently adopted a wonderful ten year old yellow lab from them.
For more info on Lifequest, go to http://www.mylq.org/
For more info on the Vegas SCPA go to: http://www.nevadaspca.org/
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One very important unique component of magnesium oil is that it increases DHEA levels big time and is an overall hormone optimizer. According to Dr Carolyn Dean, author of The Magnesium Miracle “as magnesium is absorbed through the skin and underlying fatty tissues of the body it sets off many chain reactions, one of which ends in the production of DHEA.”
DHEA is a critical hormone for stress management and balancing the actions of the stress hormone cortisol. DHEA also acts as a back up reserve for testosterone production. Depleted levels of DHEA adversely affect testosterone levels.
Oral forms of magnesium do not increase DHEA levels.
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3. Aggressive Strength Workshops!
Attention: New courses in London, England, Houston, TX, And Fairfax, VA! Details below
August 27, 2011: Tacoma, WA Level 2 Kettlebell/Hormone Optimization Workshop
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September 17, 2011: Ft Lauderdale, FL Level 1 Plus Kettlebell/Hormone Optimization Workshop
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September 18, 2011: Ft Lauderdale, FL Level 2 Intermediate Kettlebell/Hormone Optimization Workshop
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November 5, 2011: Hawaii Level 1 Beginner Kettlebell/Hormone Optimization Workshop
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New: December 3, 2011: Houston, TX Level 1 Beginner Kettlebell/Hormone Optimization Workshop
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New: December 4, 2011: Houston, TX Level 2 Intermediate Kettlebell/Hormone Optimization Workshop
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“Mike Mahler's course is Scotland was a blast! I have used kettlebells for years now, but Mike's seminar still gave me a new perspective and fresh ideas on the training. The lecture about hormonal optimization was very informative and often surprising. Mike made me want to explore that subject even more. The course follow up was very professional and I cannot praise it enough! Mike Mahler is by all means one of the most exciting, professional and competent trainers I have ever worked with. The Man is also freakinglishly strong and is great FUN. I already look forward to hosting him in London.”
Sabina Skala (CJSFitness/FDP - Fighters Development Programme)
The Kettlebell Primer Ebook
This is a great ebook to get started with kettlebell training. First of all it only costs $5.00! It has information for beginners on how to get started with kettebell training, programs for MMA, how to add kettlebell training to your standard gym workouts, kettlebell training for fat loss, kettlebell training for size and strength, kettlebell training for speed and explosive power, as well as a directory of several kettlebell exercises. Includes pictures and descriptions. Definitely the best $5.00 you will ever spend!
Advanced Kettlebell And Hormone Optimization DVD and Mastering The Power Exercises Combo
Really great work by Mike and Mark! The highest praise I can give is I used the video to troubleshoot and fix my son's front squat and power clean. Even in other areas I felt fairly comfortable (floor press, bench press, and bent row) there were at least two things that helped me in my training in each movement. Great format and videography; very easy to watch in total or in segments to address a trouble area. Get it now!
--Jack Reape, competitive powerlifter and coach
Mastering The Power Exercises not only places the complete foundation of strength movements on a single DVD, but, Philippi's ability to break these movements down to their modular parts and articulate the precise critical steps ensures that anyone learning from this DVD will know how to achieve perfect form and technique. What makes this particular DVD most valuable is its assembly with menu-driven access that allows the student to go right to the information they want without wasting time having to shuttle back and forth searching for one piece of critical detail. Bravo. All training DVD's should be this easy to use.
--Carl Lanore, Host - Super Human Radio
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4. Using High Pulls And Swings To Work Up To Double Kettlebell Snatches
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Great Organization To Help Animals In Need
Voice for animals is one of my favorite non profit organizations. Unlike many other non profits, the founder of Voice For Animals does not pull a six figure income (not even close!). You can rest assured your donations are actually going to help animals not pay for someone's yacht, new Mercedes, or kid's trust fund.
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5. The Benefits Of The Bent Over Row
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Resveratrol is found in red grape skin and is a potent antioxidant. It is also found in mulberries, peanuts, knotweed (polygonum cuspidatum) It reduces fat retaining testosterone destroying estrogen levels in men by competing for estrogen receptors. If you are a man with a fat stomach and excess fat on the glutes and legs then you have estrogen dominance and need to do something about it. Resveratrol will help block your conversion of testosterone into estrogen. That is a good enough reason alone to take it but the benefits do not stop there.
Resveratrol is a potent anti-aromatase inhibitor. The enzyme aromatase is highly active in white adipose tissue in the lower half of the body and has an a major role in deciding the fate of testosterone. Aromatase converts testosterone into estrogen. While some conversion is necessary for hormonal balance, too much conversion is a big problem and depletes men's testosterone levels. Resveratrol helps block the conversion of testosterone into estrogen.
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Reduce Stress And Sleep Better Than Ever With The Meditation CD Program That Actually Works
Meditation is one of the best things you can do to relax your mind and handle stress more effectively. High stress equals low DHEA, testosterone, and GH levels. You must get a handle on stress to be at your best. My online client Les Larson told me about this program and after only a few weeks I am hooked.
Just listen to the program for 30-60 minutes per day and you will notice a difference after a few days. After a week you will look forward to each session. I like to use it after working out or before going to bed. Check it out at:
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6. Mike Mahler Buyer’s Guide to Aggressive Strength Kettlebell DVDs
Q: I'm a beginner at kettlebell training--which DVD should I get?
Start with my Level 1 Beginner Kettlebell Workshop. This DVD covers all the basic exercises and in great detail. Level 1 Beginner Kettlebell Workshop also comes with a The Aggressive Strength Kettlebell Workshop Manual, an e-book loaded with photos, exercise descriptions, along with effective training programs for attaining your goals. With this package, you'll learn which exercises to do--and which program works for you--so you can get started safely and effectively.
Will I need two kettlebells to follow the Level 1 Beginner Kettlebell Workshop DVD?
There are plenty of single-arm exercises in the Level 1 Beginner Kettlebell Workshop, so this DVD is a good fit if you only have a single kettlebell. Even so, do yourself a favor and start incorporating double-kettlebell drills into your program. Double KB training is superior to single KBs for many reasons, chiefly, double KB training will improve your one-arm KB skills-- but not the other way around.
Level 1 Beginner Kettlebell Workshop DVD
"Just have to say EXCELLENT DVD. I've been using kettlebells for a few years now but the breakdown you did on the exercises really helped improve my form just on the first workout. The point about how to properly rack the bells and not kill your forearms was so simple. I would instinctively do it on single arm kettlebell exercises but failed to do it on double bell exercises and couldn't figure out what I was doing differently. Again, excellent DVD. I'll have to watch it a few more times to really catch all the details."--Alex Bailey
If you are new to kettlebells or want to master the basics this is the DVD for you.
Q: I'm purchasing the Level 1 Beginner Kettlebell Workshop DVD but I'm wondering if there's another good beginner DVD as well?
Beginners who are serious about making the best gains in kettlebell training should pick up The Boys Are Back In Town Kettlebell Workshop DVD. This DVD set features in all-star cast of fitness experts sharing invaluable advice and tips. In addition to dramatically improving your kettlebell skills, you'll learn about joint mobility for pain-free movement, kettlebell sport/competition training, specialized breathing techniques for optimal sports performance, and what it means to optimize the secondary sex hormones--and why it's so important to your health. There's nothing on the market like--or even close to--this incredible, comprehensive and unique DVD set. Don’t be intimidated! The information presented on The Boys Are Back In Town Kettlebell Workshop DVD is far-reaching but still appropriate and beneficial for every beginner.
**Bonus: Purchase both DVD’s together and I offer a special discounted price. See side panel
I've been training with my kettlebells for several months and I'm feeling confident with the Press, Swing, Clean and Snatch. Now, I'd like to add some variety to my training, which DVD should I buy?
I have three goal-specific DVD programs available and chances are very good at least one of them is a great fit for you. Are you looking to lose fat while learning more about the benefits of optimal hormone levels? Get The Kettlebell Solution for Fat Loss and Mental Toughness.
The Kettlebell Solution for Fat Loss and Mental Toughness
"I owe you my life. I have followed the HFT you suggested from your dvd, also cut out starches/sugar/fried foods and forced myself to eat more fruits and vegetables. By no means are my workouts and diet perfect, but I have lost 23 pounds so far, 23!!!! I am down to 222lbs and I hope to get to 170-180 by summer. I seriously can't thank you enough. You are a great man doing great things. P.S. Funny thing is I told a couple buddies about KB's and your site months ago and they laughed at me. Now they are both getting your dvd's."--Freddy Maysonet
The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with The Kettlebell Solution For Fat Loss And Mental Toughness.
Kettlebell Solution for Size and Strength
If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.
The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.
7. The best kettlebell work capacity DVD?
Here is one answer:
I have not even finished the "In the Age of Quarrel" Kettlebell Dvd but had to give a testimonial on the dvd. I am an IKFF certified kettlebell training so I loved seeing allot of the exercises that I learned from Steve Cotter, Ken Blackburn, and Jason Dolby. This dvd is a must for any kettlbell lifter. This is the best information I have seen on Sport Kettlebell lifting. I also recommend this to any trainer who practices "Hardstyle" because a weak trainer is an ignorant or close-minded trainer.
Also the joint mobility and dynamic mobility drills are awesome for any martial artist of any style. This mobility training practiced on a regular basis would make an advanced martial artist much more dangerous.
I also recommend this for any personal trainer or strength coach looking to make them stand out as the best in comparison to the competition.
--Kyle Rourke NASM, IKFF, RKC, CST
Kettlebell Training In The Age Of Quarrel DVD Course!
Time to develop extreme work capacity, take joint mobility to the next level, optimize hormones and brain health, achieve much needed stress reduction and restoration, and maximize the unique benefits of the versatile kettlebell!
Bonus #1: FREE Shipping for all US orders
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Bonus #3: Free Report #2: Optimizing Brain health for well being and incredible physical performance (a download link for the report will be emailed to you when you place your order) ($19.95 value)
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StrongerGripTM Monster Sledge
A massive sledge that is built for beating and will reward you with unbelievable conditioning. A great thing about the StrongerGripTM loadable sledges are the big hitting surfaces. The large sledge face lets you get in some tire slammin without worrying about the sledge twisting in your hands and hurting your wrists. Another benefit of the larger hitting surface is the reduced bounce back. The Monster weighs in at 19 lbs empty and loads up to 50 lbs with steel shot/media and heavier with lead shot.
Shipping weight -22lbs
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The Ultimate Sandbag
This Sandbag is by far the best one on the market. No other model even comes close. No more sand showers with this baby! In addition it has handles on it which come in handy for cleans, presses, and tons of other great exercises. Sandbag training rocks for variety or as a stand alone training system. It hits your body in ways that no other training system can duplicate. If you love kettlebell training, you will love Sandbag training.
Jungle Gym
Do you workout at home? Travel a great deal for work? Do you enjoy bodyweight training? If yes to any of the above you will love the Jungle Gym. Great way to blast the upper body (both pushing and pulling muscles) and work your stabilizer muscles like crazy. Be prepared to shake all over the place when you do pushups with this killer training tool. In addition to being very portable it is inexpensive and like all other Lifeline USA products it is built to last. Get one today.
TNT Cable
Lifeline USA's TNT Cable is the ultimate strength enhancement tool for learning forced acceleration. Once you learn forced acceleration you will be able to blast through sticking points and learn what powerlifters call one gear strength. This means slamming a weight up from start to finish in one smooth manner. This is a great product for increasing Military Press strength and allows you to do a ton of exercises that you cannot do with any other implement. Incredible tool for building stabilizer strength and for rehab. Finally, It is a must have for busy travelers and is the ultimate home gym for those on a budget.
Power Pushup 2
This is the ultimate tool for adding resistance to pushups. It is perfect for people that travel.
8. Not sure which kettlebell is a fit for you? Check out my Kettlebell Buyer's Guide
Kettlebell Buyer's Guide
Lifeline USA Kettlebells: 100% USA made kettlebells!
The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price! Click here for more information
9. Kettlebell Training Information
http://www.mikemahler.com/kettlebell_info.html
10. Aggressive Strength Magazine Archives
http://www.mikemahler.com/newsletter
Until next time.
Live Life Aggressively!
Feel free to email me with your comments and feedback at mahler25@yahoo.com
Mike Mahler
