Category Archives: Web Logs

More Chris Kresser, Plus Mat LaLonde, and Robb Wolf

Here is a great podcast that I just listened too where Robb Wolf and Chriss Kresser were talking about a lot of great topics…

Copied from the page…

Chrisโ€™ Background
Fish Oil
Safe Starches
Intermittent Fasting
Constipation on a Paleo Diet
Leaky Gut

This was a really great well rounded discussion on Paleo Food. But I am listing it because it includes one of the most amazing quotes by Chris Kresser…

He says, “Antibiotics were the pathology of the 20th century, Leaky Gut (Intestinal Permeability) will be the pathology of the 21st century.”

By this he means that we won the war on bacteria with the use of antibiotics. Now we are going to be learning how to use probiotics to combat this leaky gut syndrome, which is one of the biggest causes of various other diseases and symptoms including cancer, and heart disease.

Very interesting and useful stuff…

Now we come to Mat LaLonde. He sounds like such an interesting guy on the podcasts. He is a PhD biochemist from Harvard and supplies these guys with a lot of deep science, research studies, and comedic relief. He reminds me of a happier version of House MD.

Here are two podcasts he is included in…

I wish Mat had his own website. Not sure why he doesn’t. Maybe he is too busy?

Recently they held the Ancestral Health Symposium at Harvard and Mat gave a a speech basically saying that we should all be careful making statements across the board. He seems to bring more hardcore science to the table then anyone else in Paleo community and I love it.

Next research project… What is a ketogenic diet?

David Csonka, Food Rights, and Paleo Recipes

The past few days here is what I have been reading about…

David Csonka has a great website called Naturally Engineered where he writes about things near and dear to my heart such as nutrition and fitness. He is definitely a blogger I will be following…

Naturally Engineered

A post about food rights you just need to read for yourself…

Food Rights

Finally some blogs and a new book out for people looking more into a Paleo Diet.

Paleo Plan

Paleo Food

The Food Lovers Primal Palate

As always, so much research, so little time…

Daniel John, Chris Kresser, and Food is Fuel

I just wanted to throw out a few links of people I am reading about currently.

Daniel John is a coach, athlete, and author that I have thoroughly enjoyed reading. I have already downloaded and read a few of his free PDFs about life, Olympic lifting, and athleticism.

Here is a link to his site: Daniel John

Chris Kresser is an acupuncturist that also happens to be a great writer. He digs down into the science of things and writes about them in laymen’s terms which I love. He has a ton of articles on his site which I am trying to dig through.

Here is a link to his site: Chris Kresser

Finally I learned about this guy’s website through He hasn’t revealed his name yet, but it is a great story about losing over 250 pounds of weight. Very inspiring. When you get to his site click on his Fitocracy profile and read his full story.

Here is a link to his site: Food is Fuel

More to come so stay tuned…

Fermented Foods, Wheat Belly, Being Overweight, & Joel Salatin

So I am still listening to Jack Spirko’s Survivalist Podcast. I am learning so much it is ridiculous!

Lately I have been looking more and more into fermented foods such as Kimchi, and the health benefits associated with fermented foods.

As I dug deeper into Jack’s podcasts I found a great one where he interviewed this guy named Bryan Davis and he had a lot of great stuff to share with us on the show.

If you are interested in this kind of stuff simply head on over to, and look around. That is what I am doing right now.

Also I have been hearing tons about this new book called “Wheat Belly” by William Davis. Here is his blog simply called the Wheat Belly Blog.

As you can imagine the grain producers are not too happy about this new book and they are doing their best to mount a PR campaign against it. Here is a great article called Grain Producers Respond to Wheat Belly.

We’ve seen these types of things from meat producers, milk producers, tobacco producers, you name it. I bet the grain producers never thought they would see the day they would be accused of producing an unhealthy product. First time for everything I guess…

Just watched the movie Fat Head. One of the most profound things they stated was how easy it was to qualify as “overweight” or “obese” according to the National Institute of Health.

I had to check this so I went to the BMI calculator on the NIH website…

My height and weight gives me a BMI of 24.2. A BMI of 25 is considered overweight. I guarantee no one that knows me would define me as fat. Since I am on a mass building program I will eventually go over a BMI of 25 and be considered overweight. But I’ll be overweight from muscle, not fat.

Now granted, I have been within the “normal weight” BMI all my life, and not many people will gain as much muscle as a percentage of body mass as I am doing, but it just goes to show that the BMI isn’t the best standard of health.

Finally, Joel Salatin has a new book out called, “Folks, This Ain’t Normal“.

I got my reading and research planned out for me. Lots of great stuff to come in the new year as I report back on all my findings.


The Amazing World of the Internet

I can’t imagine living in any other time period then right now.

I love learning, and I love the internet because the amount of learning one can do is pretty much endless. I can soak up knowledge like a sponge, and hopefully translate it into actionable data and what we like to call wisdom…

Anyhow, before I get too deep I had to answer a few questions for myself… is pretty much the place to share video on the internet. Possibly is a distant 2nd.

Blogging is the way to go for sharing words. Maybe is the place to share an ebook right now. is the place to share sounds.

Just found, a place for sharing photos and video. You can count in there too. too.

You can share a lot on if you have audio content. is pretty sweet if you want to make a podcast.

Just found which is a cool way to collaborate on only text document with people. Google docs can handle this too.

On top of all the specialized sharing you can store as much as 5GB or more at certain places like Google and Amazon and share content from them too.

Not to mention Facebook, Twitter, Google Plus, Myspace, and all the other social sharing sites out their that let you share anything and everything to your hearts desire.

I love taking part in it all. Being both a consumer and content producer is a pleasure. And I wish more people would take the time and energy to produce good stuff. Alas, the market must demand it first…

Anyhow, I’ll leave you with this piece of awesomeness…

Gaining Muscle, Losing Fat, Looking Great

I have been doing tons of research lately.

Digging back into Tim Ferriss’ 4 Hour Body…

Going through the archives at and

Learning more about MMA training and the differences between big strong muscles and lean dense muscles from people like Eric Wong.

And finally digging through blogs of people who are losing weight to try and find common denominators between them. Found a good link listing 25 blogs to dig through here…

Also, one of my co-workers asked me to get him started on a plan to lose 30 pounds of fat. I am excited to apply all my knowledge to see just how effective it is.

So far I have gained about 8 pounds in 16 days with my weight training and diet program. My goal here is to gain most of my pounds in lean muscle muss and not fat. I do expect to gain some fat but it should be a minimum amount.

I started out weighing 139.2 lbs and plan to get up near 160 lbs in 2 months. My lean muscle mass started at 122lbs and I plan to bring that number up as close to 140 lbs as possible. Progress seems to be coming fast but some of that weight is probably just water weight from increased water retention.

My Basal Metabolic Rate (BMI), the rate at which I burn calories while resting is 1565.6. Every little activity you do during the day adds to your average calories burned per day. Unfortunately most people don’t add much more to the total amount because they are not doing anything too strenuous. For instance, walking only adds an average of 43 to 52 calories burned per mile. *Source

If all you do every day is walk around your home to get ready for work, then walk to your car, then visit a few co-workers at the office, come home, cook dinner, and plop down on the couch to watch tv before going to bed… Well, let’s just say you probably aren’t burning more than 2,000 calories a day. Even though my job requires more movement than most white collar jobs it probably doesn’t cause me to burn a whole lot more calories through the day.

By the way, You can calculate your BMI here…

For my current diet I am aiming for 3,000 to 4,000 kcal per day. I am also aiming for 1.25 grams of protein per pound of lean muscle mass that I am aiming for. I am aiming for 140 lbs of lean muscle mass so I need 175 grams of protein per day (140 x 1.25 = 175).

I am working out twice a week which allows for a lot of rest and recovery time. I also do a full body workout to failure both days. This means my whole body is requiring those nutrients to rebuild itself into something bigger and stronger. My calorie consumption probably only goes up to 2,500 kcal on workout days which leaves plenty of calories left over for rebuilding.

I currently take at least one or two protein shakes a day equaling roughly 300 calories per shake. Sometimes I mix the whey protein with Bolthouse Farms’ Protein Plus which is a blend of low-fat milk and soy milk, or I add it to orange juice depending on whether I want more carbs or more protein during that particular time.

On workout days I take Creatine AND a protein shake with OJ before working out. Then a protein shake with milk after the workout along with the biggest meal I can eat which is balanced between fat, protein, and carbs. Extra protein shakes and big meals help compensate for the extra calories I am burning during workout days.

I’ll talk more about my workouts later, but I will emphasize that it is really important to bring not only your physical game, but your mental game as well.

Until then…

On Fasting, Volume Workouts, & Alkaline/Acidic Diets

Just wanted to let you know that The Personal Finance Challenge is humming along quite nicely on Insight Writer. I have already published 12 articles with about 4 more already in the works. The goal is to get to 52 by Thanksgiving. And then work on editing and layout in December for a book release in January. In January I will start strong with 52 articles on health, diet, and exercise and have another book released by June. I will repeat the process again over the summer and fall to have a final personal development book released by Thanksgiving in time for the Christmas season.

My plan is to release an ebook for $2.99 and a paperback book for something like $7.95 up to $9.95.

My question to you is should I release the ebook for free, or should I charge the $2.99 as planned. When releasing something for free you have the potential to reach a wider audience. On the flip side, although I am passionate about these subjects, I would like to see some financial reward for the effort involved in putting together, marketing, and releasing an ebook.

What are your thoughts?

Onto my current research….

I am currently digging through the archives at and absolutely loving everything Martin has to say about nutrition and exercise.

The main subject I am digging into now is how intermittent fasting can help keep bodyfat low. Martin’s writing might cater a little more to bodybuilders and athletes, but what he has to say can be applied to anyone’s life. As you can guess by now, a lot of my current research will be published on Insight Writer in the New Year.

So I just had a personal trainer convince me it was a good idea to do a volume workout. While the verdict is still out about how much mass this will help me build, I am pretty sure it is going to help me increase my strength and endurance a lot. I have to do more research on it, but I think volume workouts could be helpful in building mass if you allow A LOT of recovery time after them. My current belief is that they are simply too destructive to do on a regular basis and still add muscle. I think if I do them once or twice a month at most though they will help me break through any plateaus I reach in the future.

Reading forums like this one on show the real debate among everyone on how volume workouts fit into your exercise routine.

This article makes the case for Low Volume Workouts, and cites numerous studies and examples to back it up.

For now I am sticking to the low volume, high intensity workout advocated by Tim Ferriss in his book the 4 Hour Body. It is alternatively called Geek to Freak, or Occam’s Protocol, named after the Occam’s Razor principal.

Finally I am starting to also research Alkaline vs. Acidic foods and how they should fit into your diet. The general idea is to gradually increase the amount of Alkaline foods you eat. The average American diet has about 60-70% acid forming foods in it. The idea is to switch your diet so you eat about 60-70% alkaline forming foods. This is mostly accomplished by increasing your intake of fruits and vegetables.

And, by food combining! Yep, it all ties in. A steak (which is acid forming) should be eaten with a hearty helping of vegetables (which are alkaline forming), such as broccoli or a salad, so they balance each other out.

There are a ton of myths about eating and exercise out there and I hope to help debunk as many as I can by showing you research that proves them otherwise.

One thing is for sure, of all diet plans out there, NONE of them have anything bad to say about adding more vegetables to your diet. So don’t forget to eat your veggies! ๐Ÿ˜‰

Healthy Eating, Dieting, and Food Combining

Longtime readers of Insight Writer will know that I got excited about the Paleo Diet last October and tried it for awhile.

Normally my body stays in a very tight equilibrium. I’ve weighed the same amount and have looked roughly the same way I looked 10 years ago.

I tried the Paleo Diet as a way to experiment with eating a different variety of foods, and to see if eating a new diet would increase my energy levels. The Paleo Diet basically recommenends removing all gluten from your diet and replacing it with other more beneficial proteins. (Gluten is a protein found in wheat and other related plant species)

While I did experience better energy levels (my original intend), I also experienced an unintended side effect. I lost fat around my mid section and lost weight for the first time in over 10 years.

The results both fascinated and scared me (because I did not want to lose any weight), and I have since adopted wheat products back into my diet, although in much smaller portions.

Here are a few articles I wrote up during that time period…

1. Mark’s Daily Apple – Primal Living in a Modern World This is the primary blog I read about the Paleo or “Primal” diet.

2. Salad For Breakfast I am now thoroughly convinced that if you replace ANY food in your diet with vegetables you will instantly see better results. With that being said, I still don’t recommend vegetarian diets exclusively because even vegetarians don’t eat ALL vegetables. Remember… Grains, Legumes, Fish, Fruit, and all the other things vegetarians eat are not vegetables. Meats are not the enemy. There is certainly more to be said on the subject in the future as I do more research.

3. Eating Healthy On a Budget Many people are concerned that they can not eat healthy on a budget. That organic food costs too much, etc, etc… That is simply not the case if you do some very basic research, some food planning, and are willing to shop around a bit. Remember, an ounce of prevention is worth a pound of cure as well…

4. The Best Snack Food For Weight Loss From my own research and experimentation I have found nuts to be extremely helpful in helping people to lose weight. I think I may be adding seeds such as sunflower and pumpkin seeds to the list in the near future. These little things are amazing, but like all things, should not be taken in excess.

5. How Eating Meat Can Save The Planet I wrote this to show that once again, meat is not the enemy, and that raising meat can be an effective way to use land that can not be used as well for crops. And again, protein from animals that eat grasses can be really healthy for you. Again, more on this subject later.

Random Things…

1. I am still pondering the idea that clean water, wastewater treatment, and antibiotics are the three main things that have contributed to our longer life spans in the past century. Better food, pharmaceutical drugs besides antibiotics, and better surgical technology have not contributed to our long lives as much as we would like to think.

2. The Personal Finance Challenge Series is going strong over at Insight Writer, and I am surprised at how many ideas of am producing for it. I’m also surprised how much I am starting to enjoy writing about personal finance.

3. As I allow Insight Writer to be exclusively about personal finance for the time being, a wealth of ideas are popping up about health, nutrition, exercise, and everything related. I keeping thinking how science can be used to better our lives. I haven’t watched it yet, but this is an hour long movie I plan on watching about The Making Of A Scientist. I found it in a forum thread on ERE called Is Scientific Research Worthwhile? Some places are better than others for doing research and many people are disgruntled with the current system of university research. While I have aspired to a PhD in the past, and still aspire, although less so, to one in the future, I still would like to make the case for the amateur scientist. Which is why I love people like Tim Ferriss.

With all that being said, the subject of “Food Combining” will be my next research project. Until then…

The Ways & Means of Energy

For most of this week I have been pretty interested in sustainable energy and how the future of energy might look in the U.S. and abroad.

First off, I have to say I am constantly amazed how I am reading one website, or listening to one podcast or video, then I find myself onto a totally new website with new information on the topic, then a 3rd website with even more information, and so on…

Is it even possible anymore to NOT find the information you are looking for?

While the internet can be a huge time sink, it is true, if you are seeking something, you will find it.

I started here…

Which put me here…

Then landed me here…

And eventually here…

All very interesting stuff…

This is another blog I stumbled upon some time again that I like…

Anyhow, I learned along the way that wastewater treatment plants produce methane that can be used to generate heat and/or electricity. (

Which then lead me to the Stirling engine… (

Cool stuff, at least for me…

By far the best way (i.e. the most energy efficient way) to heat and cool your home, and the water you use in your home is with a geothermal system. Here is the best video I could find to easily learn the basics of the subject. (

Here is a testimony by someone who has done it…

Last but not least before I move on to other topics is what is probably the best “clean” science blog out there…

That’s it for today… Till next time…

Web Log #1 – The Beginning

Writing online for an interactive crowd is truly an experience never before seen on Earth. It is both amazing to watch, and amazing to participate in.

Since it is all so new there are a lot of people trying to figure out exactly how we should be working with this new medium.

Some suggest new ideas, some suggest old ideas, and some suggest more of the same.

I recently read a blog post by Jacob @ called, Are We Blogging The Wrong Way?

In that article he suggested the idea that maybe the bloggers should actually do more actual “web logs”. In other words, they should record what places on the net they visited.

I used to do a Saturday Rap over on my Insight Writer blog where I listed my top 3 articles of the week every Saturday. I dropped that habit after awhile, but I think it is a great idea to start doing it again here at

Favorite Article Time…

1. Toss Productivity Out by Leo Babauta – Many people know Leo from Many know he was a productivity junkie when it was at the height of it’s popularity. Now Leo says productivity isn’t worth it and I have to agree with him. I never really liked all that productivity stuff anyway.

2. What To Do In College Right Now by Penelope Trunk – While I certainly don’t agree with everything she writes I can tell you one thing about Penelope… She makes me think! Right now she is writing numerous articles on why college is a bad idea for most people. The solution? Use the money you would have used for college to start a business instead. When people couldn’t handle that advice, she decided to give the best advice she could for people in college right now. Worth the read.

3. Craft the Life You Want: Creating a Blueprint for Your Future by Brett McKay. The Art of Manliness was a blog I got away from for awhile and got back to. Actually I unsubscribed from the vast majority of blogs I subscribed to about a year ago as a way to take a digital sabbatical. (I used to read upwards of a 100 articles a week) Now I am slowly adding the ones I truly LOVE reading. And like a fine wine, I think Brett’s writing has gotten better with age. I really enjoyed reading this article and plan on taking action on it this weekend. That’s how you know you are reading something great. You actually decide to take action!

Well that’s it for now. I plan on doing a lot of reading from now until the end of the year, and I promise only to link to some of the best stuff I am finding. So you don’t have to spend the hours I do trying to find the gems. ๐Ÿ™‚ Until next time…

Oh, and I’ll leave you with a quote from Mad Men…

“This is America. Pick a job and then become the person that does it.” – Bobbie Barrett