#kaatsu walking (and more) | The poor, misunderstood calorie

It works (P<0.05).

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The most basic intervention: #kaatsu walking.

Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training (Abe et al., 2006)

6 days a week for 3 weeks: 2 minutes walking with 1 minute rest, five “sets.” So about 15 minutes a day. The #kaatsu bands provide ~200 mg Hg pressure, so it feels like getting your blood pressure measured, and as of yet, there’s no evidence suggesting tighter = better.

Growth hormone. Wild!

Strength & hypertrophy: remember, the intervention was barely anything. 15 minutes of walking with or without #kaatsu bands.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

For personalized health consulting services: [email protected].

Affiliate links: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else

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Easy Keto Broiled Salmon Recipe

This Keto Broiled Salmon is quick and easily made on a sheet pan resulting in a mess-free kitchen and stove!

cooked salmon being flaked with fork

Broiled salmon = less mess than frying on the stovetop + it’s easy to cook many fillets at once. We love broiling salmon fillets for quick meal-prep options that last a few days and our cast-iron sheet pan comes in perfectly handy. Whereas you can maybe pan fry two fillets at once, a sheet pan can do at least 6 so it’s great for larger families and those of us who like leftovers!

A note on sheet pans 

Don’t have a cast-iron sheet pan? No worries! You can grab one for a few bucks here, or you can use a broiler-safe sheet pan that you already have on hand.

Marinade options

For this recipe, we’ve used our basic lemon herb marinade but you can also keep it simple and just drizzle the fillets with oil and sprinkle with salt and pepper before broiling. You can also come up with your own marinade option. Let your freak flavor flag fly.

baked salmon on sheet pan

cooked salmon being flaked with fork

Keto Broiled Salmon

This Keto Broiled Salmon is quick and easily made on a sheet pan resulting in a mess-free kitchen and stove!!

Print Rate Pin Recipe

Course: Main Course

Cuisine: American

Keyword: seafood

Prep Time: 25 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 4

Calories: 368kcal

Ingredients

Optional Marinade:

  • 2 tablespoons lemon juice
  • 1 tablespoon fresh oregano leaves
  • 1 tablespoon fresh dill minced
  • 1 cloves garlic minced
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper

Instructions

  • Preheat oven broiler to high (500° F).

  • If using the…

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The Case for Not Listening to Music When You Work Out

For as long as I can remember, I’ve listened to music while working out. 

When I lifted weights with my football team back in high school, Metallica and DMX usually blared over the crappy PA system in our dank weight room.

When the iPod came on the market while I was in college, I created a workout playlist consisting of an eclectic mix of indie rock and Rage Against the Machine. 

When I got my garage gym, I put a Sonos speaker in it so I could crank up the tunes while I lifted weights. Over the years, my workout playlist changed. I had a Rage Against the Machine phase early on in my garage gym years. When I got tired of that, I went through an ‘80s hairband phase and a Taylor Swift phase. I passed through a period heavy on the Bleachers. There was even a time when all I listened to were the soundtracks of 1980s cop shows. 

While the soundtrack of my regular training sessions changed, I always blasted The Killers when I was going for a PR. Specifically, “All These Things I’ve Done.” I don’t know how many PRs I’ve hit while Brandon Flowers was chanting “I got soul, but I’m not a soldier” in the background. 

Music and exercise were inseparable for me. 

That is, until this past year. I can’t remember the last time I had music playing in the background while I exercised. 

And, strangely enough, I’m digging the silence. Here’s why you might hit the off button on your audio player too.

The Case for Working Out Without Music (or Podcasts)

When you see people working out, 95% of the time, they’ve got headphones on. And the near universality of listening to music during exercise isn’t too hard to understand. 

As…

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The Masculinist #52: Build Men Up, Don’t Tear Women Down

There is almost an implicit social rule today that you are only allowed to advocate for men if you justify it by talking about how it will benefit women and children. (Or, alternatively, if it’s a woman who is doing the advocating).

The classic example of this in the Christian context is a minister saying that he wants to reach men because if the father comes to church, the wife and kids usually follow, whereas there’s a much lower probability of the entire family coming to church if it’s the mother who is converted.

I’m not saying this is per se wrong (although the claim itself seems to ultimately trace back to only one study from Switzerland), but it does in a sense treat men as an instrumental good rather than an end in and of themselves. The man is valuable here because he enables the church to reach the people it really wants to get.

So I try to be careful not to fall into the trap of saying that it’s good to build up men because it’s good for women. (This is harder to do than you think). But I do think it’s important that while we build men up, we should not tear women down. Because men and women do have a key stake in each other’s thriving.

There’s a quip often attributed to Henry Kissinger that, “Nobody will ever win the battle of the sexes. There’s too much fraternizing with the enemy.”

There’s a lot of truth in that. The vast majority of people are heterosexual and would like to be in a relationship or marriage with someone of the opposite sex. Because there are roughly equal numbers of men and women, this means that to the extent that one gender struggles, the other gender’s relational prospects are compromised.

The classic example…

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the price of food, literally

Background: a few years back someone in the keto community posted a chart comparing the price of burger patties from various fast food joints. The intention was good, like, if you were in a jam, wanted something to eat, and didn’t have many options.

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Cool. That’s not how my brain works, though. Grams of protein per dollar, totes. And then compare calories to see which of them might be loaded with added fat (QaDRoT*: exclude those options at fast food joints).

*QaDRoT: quick and dirty rule of thumb

This holds true across the boards: from fancy fish/meat to fast food burger patties to protein bars.

Also, what you pay for is what you get (mostly). Hear me out!

So, what’s the magic number, grams of protein per $$?

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

For personalized health consulting services: [email protected].

Affiliate links: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and 

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Creamy Nutritional Yeast Salad Dressing

This Nutritional Yeast Salad Dressing is a nutrient-dense way to liven up any salad! It’s gluten free, low-carb, and vegan!

Nutritional Yeast Salad Dressing in a glass weck jar

This Nutritional Yeast Salad Dressing is sponsored by our friends at Bob’s Red Mill. Thank you for supporting the brands that make Cast Iron Keto and our mission possible.

We’ve got a few simple recipes like this Nutritional Yeast Salad Dressing on CIK in our Back to Basics Series and this one may just be our favorite! This homemade dressing is packed with flavor, is endlessly creamy, and goes with so many things. Think of the flavor somewhere between a tahini dressing and caesar dressing. YUM!

We are so in love with nutritional yeast. Typically, we’re sprinkling it over avocado toast, salads, or even soups but this dressing is our new favorite way to use it. It’s perfect for making even the most simple salad ingredients feel a bit elevated.

We keep a jar on hand for easy salads during the week and it’s also a great dip for fresh-cut veggies.

A lot of the dressings out there that use nutritional yeast are oil free, and while that’s great, it’s not so great for the Keto diet where you really need those healthy fats. A good quality extra-virgin olive oil makes sure this dressing is not only silky smooth but also loaded with healthy fats.

Read the full post for all the details!

Nutritional Yeast Salad Dressing in a glass weck jar

Ingredients in nutritional yeast salad dressing

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The Gas Station Ready Workout

Editor’s note: This is a guest article by Adam benShea of Jailhouse Strong. Their motto is being “gas station ready” — which is to say, if you’re filling up on gas at three in the morning, and some wild-eyed degenerate accosts you, demanding your money/ride/lady, are you prepared to handle the situation? This workout will help get you there.

At home or a hotel and looking for a workout?

This is an excellent interval session for when you’re short on time, but you want a good bang for your buck. It could be done as a workout on its own, or as a way to finish a pig iron session. Unlike MMA and boxing intervals, this interval circuit prepares you for the type of altercation you would find yourself in after a night of tomcatting at your local beer peeler bar. That is, violent and quick.

The movement of the sprawl (basically a burpee, without the pushup or jump, where you let your hips fall to the ground, while arching your back upward) is included because of the way in which it mimics the process of defending a takedown (a common feature of any no-rules fight). The sprawl also helps you get used to fluctuating between moving on your feet and on the ground (an often overlooked aspect of a real knock-down, drag-out fight). For those who have not trained this movement, in real unarmed combat they will be doubled over and out of gas. To make the workout more difficult, a standard burpee can be substituted for a sprawl.

The Circuit

Day 1

Complete the circuit as many times as possible inside of 20 seconds, then rest 20 seconds. Complete 5 times. 

Day 2

Complete the circuit as many times as possible inside of 30 seconds, then…

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Why Girl’s Sports Are Different W/ Nathan McClallen

Nathan joins Jon to discuss the differences in coaching women’s sports. As this is a controversial topic in our world today. Learn why girl’s sports are different. How we raise girls can lead to interesting outcomes when they try sports. Nathan is a Teacher, Athletic Director, and Texas State Championship coach. To learn more about Nathan, check out his blog.

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Carbs: low (LCHF) vs. lower (keto)

Effects of calorie restricted low carbohydrate high fat ketogenic vs. non-ketogenic diet on strength, body composition, hormonal and lipid profile in trained middle-aged men (Vidic et al., 2021)

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Carbs: Low vs. Lower. In the original Sears study, they compared 33 grams of carbohydrate to 157. Six weeks, all food provided. The low carb group lost more fat mass than the keto group and everyone got mad. Blamed Barry Sears for basically testing his Zone diet vs. a ketogenic diet, so of course his diet was gonna win. Lol.

What about the water weight?

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

For personalized health consulting services: [email protected].

Affiliate links: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else

calories proper

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