Thursday, February 8, 2018

The #5aday that I can get behind


The UK started a five-a-day program(me) that has spread across the world: eat 5 pieces of fruit a day for health. Bah. Fruit isn't that good for you. Eating that much fruit is actually probably bad for you. Heresy you say! But it's true: fruit has co-evolved with humans to provide a way to gain weight at the end of the summer so that you can survive the cold winter. Gary Fettke (below) uses the term "scheduled obesity", and I like that. Force feeding 5 pieces a day is a wonderful way to gain weight and keep it on.

But what about all of the vitamins, nutrients, and antioxidants* you get from fruit? It's not really that much and it's not worth the fructose load of 5-a-day! However, a large meta-meta-study has shown that you can get those from coffee - it's more protective than fruit! It looks like the only population that shouldn't have coffee are pregnant women - and that's only because the fetus hasn't yet developed the enzymes to break down caffeine.  I quote from this article:
First, coffee beans contain phytochemicals (some of which are also found in fruits, vegetables, chocolate and tea) that have anti­oxidant and anti-inflammatory properties. All of the diseases linked to protective effects from coffee start with low-level inflammation, and anti-inflammatory dietary chemicals circulating in the body could calm it down. 
Second, caffeine and other phyto­chemicals have specific effects on enzymes that regulate liver function, insulin and glucose metabolism, and DNA repair. All could act favorably to fend off Parkinson’s, Type 2 diabetes and cancer.
How much coffee do you need to get these effects? Sadly, most people don't drink enough - you need to have 4 to 5 cups a day to get these effects. I'm glad my espresso addiction is good for something (my reporting on this article probably has some confirmation bias).

So don't feel guilty about your coffee, drink up, enjoy it. Bring a cup to your coach next time you come to class.

Below is a great (and short) talk by Gary Fettke about fruit and the conspiracy around it. Gary is another low-carb doc that's getting beat up for his anti-establishment prescriptions that don't follow standard of care.


*But fiber! You need to eat fruit to get fiber! Vegetables are also a good source of fiber that don't carry the fructose load of fruit.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

5 pull-ups between sets

Group Workout

6 rounds:
5 1-arm kettlebell swing 
5 kettlebell back squat 
*Switch arms each round

then

10 rounds as quickly as possible:
5 pull ups
5 push ups

then

2 minute bar hang



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