DON’T FORGET: knees, neck, balance, hanging, drills, cardio, vo2 max, swinging, solo takedowns, squats w/banded knee, single leg deadlifts, long ride, sword pulls, etc… 12/11 – PUMPED! Repeat 4 times (30s rest!): 15 deep pushups, 10 pullups, 8 squats 175lbs…. 3x 6 wide pullups, 10 50lbs ket swings, 5 single leg squats12/10 – 30min sittingContinue reading “2024 to Now”
Category Archives: Uncategorized
Nutrition
ALL doctors agree (whether biased for longevity, veganism, keto, etc):Sleep – Better sleep means better healthExercise – More exercise means better healthLeafy greens – More is betterRefined sugar – AvoidOmega 6 to Omega 3 ratio – Should be as close to 1:1 as possibleBerries – Good in limited amountsNuts/seeds – Good in limited amountsEVOO –Continue reading “Nutrition”
BJJ Sioux Falls
My BJJ Goals:1a- don’t get injured 1b- strength training, proprioception, balance, psychological, (static stretching)2- neck strength (see #1)3- learn heel hook defense (see #1)4- warm ups5- don’t patronize (just stfu), respond with “thank you”6- focus on fundamentals (stop watching new shit, rehash what you know)7- get better at staying on top8- get better at takedowns9-Continue reading “BJJ Sioux Falls”
The End of Alzheimer’s Nutritional Guidelines
Below is a summary that highlights every important factor of ReCODE by Dale E Bredesen in his book “The End of Alzheimers”. Get homocysteine under 6 micromoles per liter. Take b6 b12 and folate. Even better, take p5p form of vitamin b6, b12, and the adenosylcobalamin forms of b12, and methyltetrahydrofolate form of folate. IfContinue reading “The End of Alzheimer’s Nutritional Guidelines”
EVERY WAY To Increase Testosterone
This is a full list of all the research-backed ways to naturally increase testosterone. RULESGood SleepWeight training (not to failure)See the sunlight in the morning for 2-10 minutes b/c it increases dopamine + T & EAvoid plastics (BPA)Avoid intense endurance activity because it increases cortisol Cold exposure for 11min per weekNo alcohol (multiple reasons)Have moreContinue reading “EVERY WAY To Increase Testosterone”
Health Research Papers
Short study of high carb vs high fat for weight loss.https://www.nih.gov/news-events/news-releases/nih-study-compares-low-fat-plant-based-diet-low-carb-animal-based-diet Higher levels of depression lead to higher risk of dementia.no reference In depth meta analysis comparing the pros and cons of veganism verses dementia.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738978/ Article that suggests we should NOT raise kids vegan.https://www.bbc.com/future/article/20200127-how-a-vegan-diet-could-affect-your-intelligence Green tea has L-theanineMay blunt the effects of caffeine. HOMA-IR fromContinue reading “Health Research Papers”
Logan Spader 