Dogs have long been valued in the civilian tactical and readiness community for obvious reasons: they can alert us to trouble, deter intruders, and serve as a first line of personal and home defense. They’re an early warning system that doesn’t rely on Wi‑Fi (and can’t be hacked or jammed), batteries, or software updates.
But what if man’s best friend protects us in ways that are perhaps intuitive, but less obvious?
Nick Norowitz brought the following to my attention: a 2019 meta-analysis and review found that dog ownership outperformed statins roughly two to one.
Outcome
Dog Ownership
Statins (Primary Prevention)
All-cause mortality reduction
24%
9–17%
Cardiovascular mortality reduction
31%
15%
Prior coronary events (all-cause)
65%
~28%
Dog ownership was associated with a 24% reduction in all-cause mortality in the general population. For individuals with prior coronary events—heart attack or stroke survivors—that number jumped to 65%. Cardiovascular mortality was reduced by 31%.
Compare that to statins in primary prevention: 9–17% reduction in all-cause mortality, with absolute risk reduction of just 0.8% over 5 years. That means you need to take a daily pill for 5 years to achieve a 1.6% chance of avoiding a heart attack and a 0.37% chance of avoiding a stroke.
For secondary prevention (people who already have heart disease), statins show better results at around a 28% reduction in all-cause mortality. Still, that’s less than half the 65% benefit seen in dog owners with prior coronary events.
This is the kind of thing that’s like a smorgasbord of confirmation bias.
You know I’m all about the “ancestral” approach to health, and humans have a deep, ancestral relationship with two animals in particular: horses and dogs, so it should be no surprise that dogs can have a measurable improvement on our health. We have over 1000 generations of coexistence. We both do better together.
This discovery pushes back the timeline of human-dog companionship significantly earlier than the previously accepted 15,000 to 17,000 years for domestication. Unfortunately, our brains are just not very good at appreciating time at this scale, and just how significant a relationship that stretches back that far is.
The West, in particular, has a unique relationship with dogs (the prints were discovered in a cave in France, after all). Islam has a pathological hatred for them, Central Americans bred the Chihuahua purely as sacrificial animals, and it’s not uncommon throughout Asia for dogs to wind up as the main course.
Once again, I digress…
Regardless, if I’m going to apply my logic consistently, I have argued many times in the past that statins are only “effective” when you look at “relative risk,” and do basically nothing in absolute terms, so twice nothing is still basically nothing.
If we do the math, statins reduce your risk from 3% to 2%, whereas dog ownership reduces your risk from 3% to 1% (over a three-year period) but without the unwanted side effects like diabetes, muscle pain, and weakness (Chris Masterjohn PhD, presented evidence in his series that statins are mitochondrial toxins).
Now, to be fair, dog ownership is not pain-free either. You have to spend money on food, spend time training them, and make sure their needs are met. It’s like having a toddler for 10+ years.
However, in addition to the companionship and pure entertainment value of having a dog, you also get a very effective tool in your arsenal for home defense, ranging from simply acting as an early warning system to actual, legit personal protection depending on the breed and temperament of the dog.
That’s one hell of a return on investment.
One last caveat that’s worth mentioning in the interest of intellectual honesty is that the study on dog ownership was observational, and not a randomized control trial, which means it’s difficult to control for confounding factors, like the difference in behaviors between dog owners and neurotic cat owners, or people who just don’t have pets at all.
Do dog owners have fewer heart attacks because of the dog, because having a commitment to caring for something other than themselves gives their lives meaning and purpose, or do active people tend to prefer dogs, or does dog ownership force you to be more active, or (likely) some combination of all the above?
There’s nobody who’s going to fund that study because there’s no money in it (relatively speaking).
Anybody can breed dogs in the backyard. In fact, left to their own devices, dogs will make more dogs without any human intervention at all. That’s a tough market to corner by abusing IP law.
Meanwhile, there are those in the Cult of Cardiology who are advocating for putting statins in the water supply (at taxpayer expense, of course), and statins are already a $16B/year business as it is.
Fuck the statins and get a dog. In my opinion, you’ll be better off all the way around. *Disclaimer – not medical advice. Please see below for full disclaimer and conflicts of interest statement.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
Over the last several decades, the vegans have largely co-opted the conversation around human nutrition, which has been distorted for years by largely reducing everything to “grams of protein.” This has allowed them to make ludicrous claims to an incredulous public, like “broccoli has more protein per calorie than beef.“
Vegan Showdown: Broccoli vs. Beef
A) the claim is demonstrably false on its face, and
B) Let’s look closer and see what we actually get for 100 calories of broccoli vs 100 calories of beef sirloin (particularly when it comes to amino acids): *source: all values from cronometer
Broccoli
Beef
Oops. Turns out, beef has basically three times the protein per calorie as broccoli… But the story doesn’t end there. Let’s look at the micronutrient breakdown of both per 100 calories.
Amino Acid Content
Clearly, beef wins hands down in the battle of amino acids, particularly when it comes to leucine. (We’ll get more into why that matters later…)
Vitamins
Broccoli wins the contest for vitamin C and, on paper, vitamin K; however, the K in broccoli is not the active, animal-form K2. A theme we will revisit. However, beef again wins hands down for the critical B vitamins, especially B12.
Minerals
When it comes to minerals, broccoli seems to go head-to-head with beef, but once again, the iron in broccoli is non-heme, which is not the active animal form of iron, and beef blows broccoli out of the water when it comes to zinc, which is critical for hormonal health.
It’s also worth pointing out just how much broccoli you need to eat to get 100 calories worth: almost three cups! Good luck with the gastric upset and farting like a warthog after eating that much f-ing broccoli. Compare that to a less-than-normal portion of beef at a meager 62.5g to get 100 calories.
If you enjoy broccoli, it’s a fine addition to your whole foods-based diet, but my point is that it is in addition to, not a substitute for, animal products. I’m only picking on broccoli as an example. Naturally, the same logic applies to any plant food that’s advertised as being equivalent to an animal product.
Universally, they are not.
Micronutrient Density & Amino Acids
The more honest question is actually about micronutrient density, amino acid balance, amino acid ratios, digestibility, and whether a diet is truly aligned with human biology. Vegan advocacy has done a lot to “flatten the curve,” but when it comes to the conversation around “protein”, a more serious framing starts with essential amino acid adequacy and the quality of the protein source, not just the gram count.
Ancestral Health – The Dao of Human Nutrition
That is why ancestral health arguments have always been the strongest: humans are omnivores, yes, but omnivory does not mean all food sources are nutritionally equivalent.
The strongest health and longevity outcomes are consistently associated with populations and dietary patterns that include substantial amounts of animal-source foods. When people talk about Okinawa as the “Island of Pork,” or point out that places like Hong Kong eat the most animal products per capita, and until 2026 (Hong Kong was replaced by Japan, which also eats a ton of pork, in addition to lots of animal products like seafood), reported the world’s longest life expectancy, they are not making a trivial point.
They are pointing to the reality that species-appropriate nutrition matters.
This is also where the discussion gets more technical. Some plant foods can be said to be “complete proteins” because they contain all nine essential amino acids, but “complete” is a misleading word if the ratios, digestibility, and bioavailability are inferior.
Soy, for example, may check the box on paper, but that does not make it equivalent to animal protein in practice.
Leucine matters here because it is the key signal for muscle protein synthesis, and human protein needs are not just about total intake; they are about hitting the right amino acid thresholds at the right time. In practical terms, leucine is the lynchpin of protein quality in human nutrition.
And protein quality goes beyond amino acids alone. As we see from the comparison above, animal foods generally win when you consider the full package: amino acid ratios, digestibility, bioavailability, micronutrient density, and the fact that some nutrients in plants require conversion into active animal forms.
That matters because humans vary in their ability to make those conversions efficiently. Vitamin A is the cleanest example, and omega-3 conversion from plant precursors into the active animal forms is another. In other words, “technically present” is not the same thing as “biologically useful.”
The Bee Study – Species Specific Diets Matter
I want to shift to a study on honeybees because it illustrates a principle that matters far beyond insects: nutrition is not just about eating enough food; it is also fundamentally about matching the organism’s specific amino acid needs. In this study, researchers tested how bees responded when their diets either matched or failed to match the amino acid profile their species actually needs.
The important part is that the bees on the species-matched diet did better. They grew larger, were more robust, and showed better short-term nutritional outcomes than bees fed diets that did not match that amino acid pattern. That matters because it gets us out of the vague, misleading “protein” conversation and into the more precise question of amino acid quality and biological fit.
The important takeaway is straightforward: bees fed a species-specific EAA (essential amino acid) balance, one that matched their natural tissue needs, grew into larger and more robust bees than bees fed diets that did not match those needs.
The study also showed an interesting contrast with some human nutrition findings: in bees, the matched diet was associated with greater intake, whereas in humans, some research suggests that once amino acid needs are met, people may eat less overall.
But the principle is the same: when essential amino acid needs are satisfied properly, the organism performs better.
The study was only 10 days long, so it was not designed to demonstrate long-term longevity or reproductive fitness; however, there is a safe assumption based on common sense. Yes, “more study” is always warranted, and even welcome, but it doesn’t take a rocket scientist to understand that within the same species, a larger bee is a stronger, more robust bee, less prone to predation from other insects, and generally more resilient.
Mo’ Protein Is Mo’ Betta
That same logic shows up in human populations, too. There is a long history of observations showing that children who eat higher-quality animal foods perform better physically and cognitively.
A commonly cited example comes from Vietnam, where families harvesting wild shrimp locally to feed children were associated with better growth and school performance. The broader point is not that one food fixes everything, but that access to high-quality animal-source nutrition can have measurable effects on development and resilience.
Conversely, a highly contentious study out of the UK showed that kids fed vegan diets were smaller than their counterparts. The 2021 University College London paper on children aged 5 to 10 in Poland, published as “Children on vegan diets are 1.2 inches shorter on average, with smaller and weaker bones, study finds.” It reported that vegan children were on average about 3 cm shorter, had 4–6% lower bone mineral content, and were more likely to be deficient in vitamin B12 than omnivorous children.
The debate should not be reduced to “grams of protein.” It should be about overall protein quality, as well as quantity, species-appropriate nutrition, and the biological reality that animal-source foods are the most reliable way for humans to meet those needs efficiently. The bee study is a useful model because it illustrates the principle plainly: when the dietary amino acid balance matches the species’ needs, the organism develops better.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Maurice de Saxe (1696–1750) was a French Marshal General, known both for his battlefield record and for his influential military treatise, Reveries on the Art of War. His writing is notable for its practical emphasis on how bodies perform under stress, rather than merely on how armies maneuver on paper.
“All the mystery of combat is in the legs, and it is to the legs that we should apply ourselves.” ~Marshal Maurice de Saxe
During a workshop in Arizona many years ago, I remember Grandmaster Sam Chin making a pointed observation about physiques that look impressive but are not necessarily functional. Referring to bodybuilders’ overdeveloped upper bodies, he said, “If you really want to know if somebody is dangerous, look at their legs.”
Sifu’s own build says a lot: a long spine and long arms relative to short legs—an advantageous body type for leverage. His youngest son, Hsin, is even more powerfully built, like a silverback gorilla.
These are simply observations about structure, proportion, and mechanical advantage (and maybe some of GM Chin’s inherent bias against strength training; he doesn’t need it to be powerful).
GM Sam Chin is a man of exceptional wisdom and insight, and I disagree with him on very few issues, but the one that stands out most is the value of strength training for martial arts.
I may have big dreams, but I’m cursed with bad genes. Unfortunately, I am better suited to running than to fighting, with a short spine, long legs, and I don’t naturally carry much muscle unless I lift regularly. I graduated from high school at around 155lbs, 6’ 1”. Not exactly an impressive physical specimen.
A useful starting point is the basic relationship between force production and the ground. Renowned strength coach Mark Rippetoe defines strength as “the ability to apply force against an external resistance.” In fighting, the opponent is that resistance. In all human movement, except for some aerial gymnastics and maybe circus acts like the trapeze, the ground serves as the base that allows force to be generated and transferred.
This is where the concept of the kinetic chain becomes relevant. Force is rarely produced by one isolated segment of the body. It is created and transmitted through our physical body from the ground up. In striking, grappling, and throwing, the legs and hips are always the primary drivers: they create propulsion and stability, while the spine helps transfer that force to the extremities of the arms and hands at the point of contact.
Classical martial arts texts describe this in similar terms. The Tai Chi classics, for example, summarize the pathway of force as follows:
其根在脚，发于腿，主宰于腰
“Rooted in the feet, issued through the legs, directed by the waist.”
From this perspective, the argument for squats and deadlifts should be self-evident. Alas, as they say, “Common sense is so rare it should be considered a fucking superpower.”
Both the squat and deadlift load the entire kinetic chain heavily and progressively through large ranges of motion. The squat and the deadlift can be loaded more heavily than any other human movement. A heavier load equals more physical stress, and that equals more adaptation. They are also precisely measurable and incrementally scalable, which makes them useful for long-term development and the safety of the lifter.
At the same time, it is worth addressing a common critique by Rippetoe: that kettlebells are “useless.” If kettlebells are used primarily for high-repetition work done for time, then they are best categorized as conditioning rather than strength development. That does not make them worthless; it just means you’re using the tool for the wrong purpose, or you’re not using a heavy enough bell.
Used intelligently, kettlebells can complement a martial artist’s training, especially for accessory work.
The Get Up is a clear example: it develops controlled transitions from the ground to standing under load, reinforcing coordination, shoulder stability, and the ability to regain posture—qualities that matter in any situation where one finds themselves in the generally undesirable situation of being on the ground in a confrontation where multiple threats exist simultaneously, and they are mobile while you are not.
With all due respect to BJJ (a fantastic art), a primary objective of effective self-defense is being able to “break contact” whenever the situation demands it as the most prudent course of action, both legally and practically, and being stuck flat on your back on the ground does not meet that requirement.
While your average street beef between bros amounts to dueling, if you’ve been keeping track of the mob violence taking place in Minnesota or the color revolution happening in Iran, you’ll see that real-world self-defense requires skills and abilities that fall outside the domain of dueling mano a mano.
Being able to get your ass up off the ground under load is hard to argue against rationally, in my opinion.
The broader question is: why does strength matter in the first place?
“Strong people are harder to kill and more useful in general.” ~Mark Rippetoe
Combat sports have weight classes because size and strength confer advantages: greater mass, greater potential force production, and often greater resilience to impact and injury that a smaller, weaker fighter just doesn’t have.
Outside sport, there are no such constraints. Criminal violence is typically opportunistic; the aim is rarely a fair contest, but an easy target. For that reason, a strong, muscular physique by itself has deterrent value as a signal that the cost of engagement isn’t going to be a discount; anybody who wants my shit is going to pay retail at a minimum.
It is in our best interests to be as big and strong as we can sustainably maintain, to stack the odds in our favor if we ever find ourselves in need.
Strength training also has implications beyond immediate performance. It increases bone density and muscle mass.
Muscle functions as a glucose sink and as a reserve of amino acids during periods of high demand, like illness or recovery from serious injury. Emerging research also emphasizes skeletal muscle as an endocrine organ, involved in signaling that influences metabolism and overall health.
Modern daily life simply doesn’t provide enough physical stress for most people to maintain an adequate level of strength and lean mass necessary for long-term health and physical independence, and the practice of martial arts alone is also limited in this regard.
With all that said, this still leaves an important distinction.
Strength is a supplement, not a substitute for skill (which is where many people lose the plot). Gaining muscle and improving force production upgrades the body’s “hardware,” but it does not automatically improve the “software” of timing, distance, balance, and optimal movement patterns (i.e., technique).
A bigger, stronger fighter inherently hits harder, but not necessarily as hard as they could if their technique were better. Technique must still be optimized through practice. Getting bigger and stronger adds new tissue (hardware), while skill is a nervous system issue (software).
Strength and conditioning increase capacity; practice determines how well that capacity is applied.
If you’re struggling with getting a sustainable pattern of behavior off the mats, consider my Fit To Fight coaching program, where I offer guidance, support, and accountability. Research has shown that those who seek coaching do better than those who go it alone.
As human beings, we all face limited resources, including money (food is expensive), time, energy, and recovery capacity. As we approach the limits of our genetic endowment, getting bigger and stronger will yield diminishing returns, and we start to specialize in strength training.
Adding more weight to the bar will necessitate less time on the mats due to the demands of both the time spent in the gym and the recovery required to adapt to the levels of physical stress, and this is obviously counter-productive to our primary objective of being better martial artists.
However, most people are far, far away from the point of that being an issue until they’ve managed somewhere in the neighborhood of a double bodyweight squat and a 2.5x bodyweight deadlift. Feats of strength that are hardly notable in the world of strength training, but easily manageable by most males between the ages of 15 and 50, without detracting from their time on the mats.
The practical takeaway is not that everyone needs to become a powerlifter or that a barbell can replace years of fighting skill. It’s that force still obeys the same rules whether you’re sparring in a gym or trying to get home in one piece.
Strength, in that sense, is insurance. It improves the body’s tolerance for impact, fatigue, and injury. It makes it harder for another human being to move you, fold you, or keep you pinned in place. It also changes how you’re read at a distance. Most predatory violence is not a duel. It’s a selection process. Being bigger and stronger broadcasts to the world that an engagement with you is going to be expensive.
But the honest limitation remains: gaining strength builds capacity, not competence. Improving hardware does not automatically upgrade the software. If you want the force you’ve built to show up on demand, under pressure, in the right direction, at the right time, you still have to practice your art. Timing, distance, balance, and decision-making are trained where they’ve always been trained: on the mats, in contact, against resistance that thinks, hits back, and wants to go home at least as much as you.
There’s also the constraint most people prefer to ignore: resources are finite. Time, recovery, money, and attention all get spent somewhere. Past a certain point, pursuing strength becomes its own specialization, competing directly with mat time and recovery. As the great Thomas Sowell is often quoted, “There are no solutions, only tradeoffs.”
The good news is that almost nobody reading this is anywhere near that problem.
For most men, building to roughly a double bodyweight squat and a 2.5x bodyweight deadlift is a reasonable benchmark: not remarkable in strength sport, but transformative for durability, confidence, and real-world force production—without requiring you to live in the gym or sacrifice the training that actually makes you a better fighter.
Effective self-defense means stacking the odds where you can, and not doing some regular strength training is just leaving money on the table both on and off the mats.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
When you picture the ancient Vikings, you see it instantly: muscular, bare-chested warriors rowing longships through the frigid North Sea, ice forming in their beards, or crashing shields together in snow-covered fields as if the cold were nothing more than background noise.
They weren’t just tough. They were resilient in a way that borders on myth—seemingly impervious to the freezing arctic winds that would cripple a modern desk-bound mortal.
But here’s the real question: Did these warriors possess a metabolic advantage we’ve forgotten?
These were people whose diets were dominated by cold-water fish—herring, salmon, mackerel, sardines—foods packed with omega-3s that modern science now shows can supercharge the body’s cold-adaptation machinery.
Long before anyone knew what omega-3 fats were, these warriors might have been naturally priming the very metabolic pathways that make the human body harder, colder, and more resilient.
A primeval “metabolic hack,” hidden in plain sight.
Fit To Fight: How Cold Exposure Turns Brown Fat Into a Glucose-Burning Furnace Understanding the 12-LOX → 12-HEPE Pathway and Why It Matters for Metabolic Health
Cold exposure isn’t just a test of toughness. It’s a full-system reset button for your metabolism—one that recruits deep biological machinery you don’t normally tap into living at 72 degrees year-round.
I’ve written before about cold exposure and the “Søberg Protocol” in my article on winter swimming. But today we’re diving into the deeper science: the biochemical pathway that helps explain why cold exposure improves metabolic health, glucose control, and overall resilience.
It connects behavior (diet), cellular machinery (brown fat activation), and whole-body outcomes such as glucose control and cold tolerance into a coherent mechanism.
Brown Fat: Your Built-In Heat Engine
Brown adipose tissue (BAT) is “metabolically active fat”—packed with mitochondria and designed to burn fuel for heat. Cold exposure activates this tissue, pushing your body to use glucose and fatty acids more efficiently.
Brown Fat activity during cold exposure and room temperature Source: unknown
But activation is only part of the story.
Under cold stress, BAT increases the expression of 12-lipoxygenase (12-LOX), an enzyme that converts omega-3 fatty acids into a signaling molecule called 12-HEPE. Think of 12-HEPE as a metabolic messenger—an internal “broadcast signal” that coordinates how your body handles glucose when the temperature drops.
When cold or adrenergic stimulation hits:
12-LOX activity rises
12-HEPE production spikes
These lipids enter the bloodstream
And your entire metabolism shifts into a higher-performance mode
BAT isn’t just warming you—it’s giving orders.
Cold Exposure Boosts 12-HEPE in Both Mice and Humans
Across multiple models—mice, cultured cells, and human volunteers—the pattern is the same:
Cold exposure rapidly increases circulating 12-HEPE—within about an hour.
β3-adrenergic stimulation (the signal your body naturally uses during cold exposure) produces the same effect.
Lean individuals with active brown fat have higher baseline levels of 12-HEPE than individuals with obesity.
This pathway is not subtle. It switches on fast and hard.
Enhances glucose uptake in brown fat, white fat, and skeletal muscle
Activates a Gs-coupled receptor, triggering an insulin-like signaling cascade
Increases GLUT4 translocation, pulling glucose into tissues more effectively
Improves systemic glucose tolerance
Upregulates genes involved in glucose metabolism
Enhances cold-induced thermogenesis
This means 12-HEPE makes your metabolism more flexible—better at using fuel, better at managing blood sugar, better at handling cold.
This is the biology behind cold resilience.
What Happens When 12-LOX Is Missing?
Mouse models with 12-LOX deleted in brown fat demonstrate exactly how crucial this pathway is:
Their brown fat can’t take up glucose efficiently
Thermogenic response is impaired
They struggle to maintain body temperature
Adaptive thermogenesis is blunted
Energy expenditure and gene expression profiles shift negatively
Without 12-LOX, the body loses a key metabolic gear.
This shows cold adaptation isn’t just “mental toughness.” It’s biochemical precision.
Obesity Selectively Suppresses 12-HEPE Production
The vast majority of adults in the US are overweight or obese. Diet-induced obesity creates another problem:
12-HEPE levels in BAT fall sharply
Other 12-LOX products do not fall in the same way—this suppression is specific
Systemic glucose control worsens
BAT loses metabolic flexibility
But here’s the good news: administering 12-HEPE restores glucose metabolism even in obese mice, indicating a potential therapeutic route.
Cold exposure + omega-3 intake may help reawaken a suppressed pathway. While I would never suggest that ice baths are a short cut to fixing obesity, it’s a potential tool you can leverage on your path to staying fit to fight. However, no amount of “bio-hcking” is going to make up for 23 1/2 hours of bad habits. You can’t outtrain a bad diet. Getting your basics down is always Ground Zero.
If you’re struggling with getting a sustainable pattern of behavior off the mats, consider my Fit To Fight coaching program, where I offer guidance, support, and accountability. Research has shown that those who seek coaching do better than those who go it alone.
Our “Fit To Fight” one-on-one health coaching program can help you succeed!
Practical Takeaways for Your Fit To Fight Lifestyle
Here’s what this means for real people trying to stay strong, lean, and ready:
Cold exposure is a metabolic amplifier. You’re not just suffering—you’re flipping a metabolic switch.
Brown fat is an active organ of glucose control. It senses the environment and signals the rest of your body.
Metabolic flexibility is a fight skill. Your ability to burn different fuels under stress determines performance and resilience.
Cold + movement is a powerful synergy. Both increase GLUT4 translocation. Together, they’re a force multiplier.
Your diet determines the raw materials for 12-HEPE. You can’t make high-octane fuel from garbage inputs.
This is where omega-3 intake becomes critical.
Supercharging the 12-HEPE Pathway With Omega-3 Intake
Your body cannot make 12-HEPE unless you supply it with EPA & DHA —the omega-3 fatty acids found in cold-water fish.
The problem? Modern diets are drowning in omega-6 fatty acids (especially linoleic acid from seed oils), and almost no one gets enough omega-3s.
High omega-6 intake + low omega-3 intake = A brown fat system that can’t efficiently run the 12-HEPE program.
By increasing omega-3 intake, you provide your body with the substrate it needs to synthesize 12-HEPE and enhance cold adaptation.
The Sardine Fast: A Real-World n=1 Demonstration
Nick Norowitz, MD, PhD, a Harvard-trained metabolic researcher, ran a fascinating n=1 experiment on himself.
Nick is extremely lean—very low body mass, very little insulation. In theory, he should be terrible at handling cold.
He ran a month-long sardine fast—meaning sardines were nearly the only food he consumed.
A few weeks in, in the middle of a cold Boston winter, he noticed something remarkable:
He became dramatically more cold-tolerant.
This is someone who should freeze instantly on a windy New England day. But after saturating his system with EPA and DHA from sardines, his cold tolerance skyrocketed.
Mechanistically, this makes perfect sense:
Sardines are extremely high in omega-3s
Omega-3s are the substrate for 12-HEPE
More substrate → more 12-HEPE → stronger metabolic and thermogenic response to cold
Nick’s experiment is extreme, but it highlights the principle: If you give your brown fat more omega-3 building blocks, it gets better at cold adaptation.
How to Use Omega-3 Intake Smartly (Without Going Off the Deep End)
You don’t need to live on sardines year-round. But increasing your intake of fatty fish can significantly enhance this pathway.
Good sources include:
Sardines
Mackerel
Salmon
Anchovies
Herring
A few caveats:
Too much fatty fish can raise mercury and arsenic levels
A sardine-only diet is not a long-term strategy
Fatty-fish “cycles” may be ideal—boosting omega-3 intake periodically to prime cold adaptation and metabolic health
Use it like a training camp: Intensive when needed, strategic, and purposeful.
Final Thoughts
This paper uncovers the metabolic circuitry behind cold exposure. It shows that brown fat doesn’t just burn calories—it produces signaling molecules that improve glucose handling, amplify thermogenesis, and enhance whole-body metabolic resilience.
Got it. Here’s a replacement closing section that matches your voice and frames this properly in a Fit To Fight / preparedness context, without the AI-ish wrap-up language. You can drop this in place of the “Final Thoughts” section as-is.
Improving cold tolerance through omega-3 intake and brown fat activation probably isn’t going to make your arm drag sharper or your timing on the mats magically better. That’s not the claim, and it shouldn’t be.
But performance on the mats is only one narrow slice of what it means to be capable.
Cold tolerance, metabolic flexibility, and glucose control live upstream from technique. They shape how well you handle stress, fatigue, disrupted sleep, caloric restriction, illness, and environmental exposure. Those things matter far more often in real life than how clean your favorite throw looks in a controlled setting.
If you strip self-defense down to “how good am I at violence,” you miss most of the problem space.
Preparedness is about being functional when conditions aren’t ideal: when you’re cold, underfed, tired, distracted, or forced to operate outside your normal routines. A body that can efficiently regulate temperature and fuel use under stress is simply harder to break.
From that perspective, cold exposure combined with adequate omega-3 intake isn’t a performance hack. It’s resilience training. It’s about building a system that adapts instead of panicking when the environment pushes back.
That’s the deeper value here.
Being Fit To Fight means you don’t just train skills—you train the organism that has to express them, in the real world, under imperfect conditions.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Most people train martial arts like they’re collecting trading cards.
More techniques. More combos. More “styles.”
But real fighting skill isn’t built that way.
Skill is built by upgrading the operating system underneath the techniques: your base, your breath, your awareness, your timing, and your attention. These aren’t “style specific.” They’re human-specific. They show up in boxing, wrestling, BJJ, Muay Thai, karate, kung fu, and yes—internal arts like I Liq Chuan.
I Liq Chuan is often called “The Martial Art of Awareness,” and Grandmaster Sam Chin has spent decades refining a training method that makes these fundamentals measurable, repeatable, and pressure-testable. What I like about his approach is that it doesn’t rely on mythology. It relies on what you can actually do—under contact, under stress, against a resisting person.
Here are five concepts that will sharpen your fighting skills no matter what martial art you train in.
1. Balance: An Unstable Base Ruins Everything Upstream
All power comes from the ground.
That sounds cliché, but clichés often hide fundamental truths in plain sight.
If your base is unstable, you have to “borrow” stability from somewhere else—usually by holding our breath (more on this below), and muscling with our limbs. Fine if you’re 6′ 4″ and 250lbs, but you have to be born that way. That’s not something you can train.
When it comes to generating power in the martial arts, the goal is to learn to use our entire body in such a way that the “sum of the whole is greater than the sum of the parts.”
To an extent, this is the meaning of the so-called “internal power” so often discussed in the “internal” arts like Tai Chi, Xingyi, and Bagua. It comes from the coordination of mind, body, and breath that yields an “unusual power” that doesn’t seem like it should be possible for the person in question.
Balance isn’t standing still like a statue. Fighting balance is the ability to keep your structure functional while you move—while you change levels, and while you apply force. More importantly, it’s the ability to transition from one action to another smoothly, without gaps in your defense and without creating momentum that your opponent can exploit.
In I Liq Chuan training, we constantly test balance through contact: push, pull, strike, and kick. The goal isn’t “don’t move.” The goal is: can you stay organized and integrated while you move? Can you maintain a usable connection to the ground?
Real balance is being able to change—push to pull, pull to push, strike to kick, kick to strike, using your footwork to change angle and direction—without telegraphing, without wobbling, and without giving your opponent a handle on your momentum.
In other words, “balance” in martial arts isn’t a snapshot in time and space. It’s continuity.
If you want a simple takeaway: stop thinking of balance as “not falling.” Start thinking of balance as “the platform that lets you change direction and/or apply and redirect force on demand.” Fix your base, and suddenly your strikes feel heavier, your touch feels stickier, and your defense stops being pure panic.
2. Breathing: Don’t Let Your Movement Interfere With Your Breathing
GM Sam Chin often says, “Don’t let your movement interfere with your breathing.”
That one line is a diagnostic tool.
Most people think they breathe just fine… until they start moving hard. Then they hold their breath. Or they breathe high and fast in the chest. Their breath gets hijacked by tension.
And when your breath gets hijacked, everything gets worse:
Endurance drops.
Timing gets sloppy.
Vision narrows.
Technique degrades.
Decision-making gets stupid.
Calm breathing isn’t just “spiritual.” It’s functional. It’s the difference between whole body power that comes from the big engines of the legs, hips, and core, or just the small muscles of the upper body. It’s the difference between staying present and going into survival mode.
Here’s a practical test: pick a simple movement—shadowboxing, footwork, pummeling, light sparring. Keep your breath smooth and flowing (i.e., coordinated with your movement). If your movement forces you to hold your breath, you’re exceeding your limits. Fix the movement until the breath stays smooth, uninterrupted, and coordinated with your action.
Pro Tip: “When in doubt, breathe out!“
I have written about many ways to use your breathing deliberately, which you can find here.
3. Awareness: You Can’t Correct What You Don’t Notice
Awareness is the foundation of improvement. GM Sam Chin says, “It is the ultimate technique.”
If you can’t feel what you’re doing, you can’t correct it.
If you can’t notice what your opponent is doing, you can’t adapt.
If you can’t detect pressure changes, you can’t adjust your structure.
If you can’t track your own tension, you can’t stop giving your opponent a handle.
This is why I Liq Chuan calls itself an art of awareness. Not just because “awareness is spiritual.” Because awareness is practical, it’s how your nervous system collects information and updates behavior in real time.
GM Sam Chin also says, “If you want to win the war, you must fight in the right battlefield.”
Meaning: if you’re fighting the wrong problem, you can train forever and still not improve.
Look For The Practical Before You Look For The Mystical
“One of the problems with the internal martial arts is that people are looking for an out-of-body experience before they’ve had an in-body experience. The real magic is found in refining the basics until my movement becomes a mystery to you.”
Awareness puts you on the right battlefield. It tells you what’s actually happening as it’s happening.
That’s not only philosophy. That’s actionable data.
4. Don’t Rush: Add Speed Only After Your Movement Is Right
I often tell students: Don’t train faster than your attention can keep up with.
Speed is seductive because it hides our movement errors and gaps. But speed without correctness is just rehearsing mistakes at a higher frame rate. You’re building a stronger version of your bad habits.
This is one of the biggest traps in martial arts: people equate intensity with progress. But intensity just amplifies whatever you already do. If your movement is bad, intensity makes it worse. If your posture collapses under mild pressure, intensity makes you fold faster.
In I Liq Chuan we use a progression that looks “slow” to outsiders—but it’s not slow for the sake of being slow. It’s slow so you can actually see and feel what’s happening. You’re training precision, alignment, timing, and sensitivity. Then you add pressure. Then you add speed.
The Four R Progression
In my classes, I like to use the four Rs:
Remedial
Rehearsed
Reactive
Resistance
That progression keeps you from rushing to the next step before you’ve built a stable foundation of smooth, efficient, effective action: first you fix the movement, then you sharpen timing, then you pressure-test it until it holds up. Which leads directly to the next piece—focus—because without trained attention, you can’t actually maintain the qualities you’ve developed.
5. Focus: The Mind Can Only Do One Thing At A Time
GM Sam Chin teaches, “The mind can only do one thing at a time.”
That’s not a motivational quote. That’s a training constraint.
Most people “train” while their mind is everywhere:
Thinking about the next move.
Thinking about what they should have done.
Thinking about winning the round.
To put this into even sharper relief, GM Sam Chin says,
“You cannot do the two. The mind will be jumping back and forth (like multitasking). You must do the one to do the two. You pay attention to the right hand, you forget the left. You pay attention to the left hand, you forget the right. You pay attention to both hands, and you forget the feet. You must hold on to one point; only from one can you do two.”
You can only place attention on one thing at a time—and whatever falls outside of attention moves blindly. GM Sam Chin clarifies why this is not a coordination problem, but an awareness problem.
When attention jumps between hands (for ex.), one side drops out of monitoring and cannot adjust to the opponent’s actions, collapsing your defensive shield. Learn how referencing movement from a single point keeps both sides within awareness and preserves “fullness energy” under pressure.
(BTW, if you want to know the “secret” of what “the one” is, you’ll have to come train with me in Arizona, online, or invite me for a workshop in your area).
That scattered attention turns training into noise.
Awareness turns drills from “just reps” into high-level skills.
Let’s say you’re hitting the pads; most people focus on hitting the pads and getting their hand back into a defensive position as fast as possible.
These are important, no doubt, but what about all the space in between?
Were you there? Did you know? Was the point complete?
As GM Sam Chin says, “A circle is made up of one line, but the line is made up of all the dots. Each point itself is complete.”
The next time you’re hitting the pads, watch yourself closely. Is your attention cast outside yourself, on your target?
Can you see your attention jumping back and forth between hitting the pads (offense) and covering up (defense)?
Try keeping your attention inward on yourself only.
Anyone can learn to throw a decent punch or land a good kick, but only the masters can do it with qualities like fullness or the balance of six directions.
Awareness, or attention, is the key that unlocks this potential.
It’s worth reiterating here that you can’t fix what you don’t notice.
Coach Craig Glassman, of CrossFit fame, coined the phrase “virtuosity,” or doing the common uncommonly well.
Only when mind and body are one can you hope to achieve a level of mastery that turns your movement into a mystery to your opponent, that leaves them reeling and thinking to themselves:
“I don’t know where that power came from. I don’t know why I feel so off balance. I don’t know why I can’t find my rhythm, and why they seem to know my every move before I make it.”
As GM Chin says eloquently, “You can’t be faster than me if I’m already there.”
When your attention is strong enough, you can hold it in the moment. Then you will already be there.
What Is The Difference Between Attention & Focus?
Roughly speaking, we can say that attention, or awareness, is keeping your mind in the present moment, attending to what is happening now. In a martial arts context, we can talk about three faults that make it clearer:
Hesitation
Anticipation
Resisting
Anticipation
Jumping ahead into the future—responding to what you think they’ll do.
You preload the counter. You chase the setup that isn’t there yet. You stop seeing what’s real.
Resistance
Trying to stay in the past, where you felt strong or safe. You brace. You lock. You cling to a structure that used to work. But the opponent already changed, so you’re fighting yesterday’s problem.
Hesitation
Also staying in the past—replaying what just happened instead of acting now. You feel the opening… then double-check it. You wait for confirmation. The moment passes, and “late” becomes “never.”
When we don’t anticipate, resist, or hesitate, we call this “flowing.”
Focus, or concentration, is narrowing down our attention to a single point. We focus on one thing, and one thing only.
You could say that focus is narrowing down, attention is opening up. The key is focusing on the right “one thing” that allows us to expand our network of information and develop a wider “radar,” as GM Chin puts it. “Your future is in my present,” as he says.
In his book, I Liq Chuan – The Martial Art of Awareness (aka “The Yellow Book), GM Chin uses the analogy of a cleaver: focus is the thick back of the blade that gives weight to the sharp edge of awareness to allow it to cut to the depth that you see things as they are, as it is happening now.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
High-dose anti-oxidents (vitamin E, selenium, choline) ✅
Processed and red meats ❌
Smoking ✅
Caution Note:
Warns that finasteride/dutasteride can artificially lower PSA readings, possibly delaying detection. ✅ IMO, these are evil drugs anyway. Finasteride was originally developed for enlarged prostates, then repurposed as a hair loss drug. But its side effects are far from benign. Users report everything from erectile dysfunction, low libido, and emotional blunting to anxiety, insomnia, and brain fog. Some of these effects persist even after stopping the drug—a condition now called Post-Finasteride Syndrome (PFS). It works by suppressing DHT, but DHT isn’t just about hair—it plays a key role in hormone balance, brain health, and sexual function. If you’re considering it, weigh the short-term cosmetic gains against the potential long-term cost.
Philosophy:
Focuses on “pre-habilitation”—building physical and mental resilience in advance of illness, not just reacting after the fact.✅
My Take
Overall, this is a solid article. Dr. Agarwal lays out a good framework for proactive health, but there’s one glaring undercurrent: he underplays the role of testosterone.
Yes, supporting natural T production is critical—and it’s good to see he lifts, sleeps, and watches his diet. But zinc alone isn’t enough. Magnesium is essential too—it’s a key cofactor in converting pregnenolone into testosterone, and preventing Test from being inactivated by SHBG (sex hormone binding globulin). I also recommend botanicals like ashwagandha and tongkat ali. I use a supplement called Sigma Male by Gorilla Mind to help keep my T levels dialed in.
That said, supplements and lifestyle tweaks aren’t always enough. With the sheer volume of endocrine disruptors in modern life, some men are going to need TRT. And in many cases, it’s more cost-effective than throwing money at marginal gains from over-the-counter products. (Remember, there is a difference between something being “statistically significant” in a research setting and being clinically significant in the real world. Even if a supplement doubles your T levels from 300 to 600, 600 is still low from a functional perspective.)
Cutting processed food is smart—but the red meat–cancer link, much like the “climate crisis,” is junk science. It’s based on flawed observational studies riddled with reporting errors, confounders, and researcher bias. The same level of evidence supports lycopene from tomatoes, which are nightshades that can trigger inflammation in sensitive individuals.
Instead of obsessing over annual PSA checks, most men would be better served by regularly testing their testosterone and aiming to keep levels as close to our ancestral levels of 1200 ng/dL as possible. Prostate cancer is often framed as a disease of aging—but that’s correlated with declining T. As I discussed in Declining Testosterone Levels, today’s 40-year-old has lower testosterone than his grandfather did at 60. That’s a problem.
Another concern: routine PSA screening followed by a 12-needle biopsy can do more harm than good. Biopsies puncture the basal cell layer—your natural containment barrier—and that can enable cancer to spread. In humans, basal cells form a continuous layer of cells resting on the basement membrane, and upon which rests a layer of luminal cells. Elevated PSA often prompts doctors to push T blockers, which tank your health and quality of life, and ironically, have the opposite of the intended effect.
If you want a more nuanced, up-to-date view on prostate health, check out the work of Dr. Victoria Bird. Her approach is grounded in current research, not fear-driven, and arguably anti-manliness, if not anti-male protocol.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
When it comes to protecting your home and loved ones, a layered approach to self-defense is always better than a single solution. Cameras, lighting, locks, situational awareness—all of these play a part. But one of the oldest, simplest, and most underrated tools in home defense is the family dog.
Now before you go out and start shopping for a Belgian Malinois trained by Navy SEALs, let’s talk about what a dog actually contributes to your home defense plan—and where the real value lies.
The Dog as Early Warning System
Eighty percent of a dog’s value in home defense comes from one thing: early warning.
Criminals want soft targets. They’re looking for a quick score, not a fight. If a dog starts barking when they approach your door or window, it ruins their element of surprise—and most will move on to the next house.
And here’s the kicker: a dog doesn’t have to be big or mean to be effective. A ten-pound terrier with a loud mouth is just as disruptive as a German Shepherd when it comes to alerting you (and your neighbors) that something’s not right. You’re not trying to stop a threat with your dog. You’re trying to know it’s there before it becomes one.
The truth is, a barking dog is often enough to stop a break-in before it starts. And that’s where the value really lies.
Big Dogs vs. Small Dogs
To reinforce this, let’s look at the perspective of Stonnie Dennis, an expert dog trainer from Kentucky. Stonnie trains both large protection breeds like Dutch Shepherds, and small companion dogs. In one of his videos, he holds up two dogs: a powerful Dutch Shepherd/Malinois mix named Ryder, and a tiny toy Goldendoodle named Lolly.
He says this outright: for most people, Lolly is actually a better protection dog.
Why? Because she barks. Loud. Early. Often.
That barking is going to wake you up, alert the neighbors, and tell the would-be intruder that the element of surprise is gone.
Meanwhile, the big dog—while more physically capable—comes with more liability. If he bites someone, you’re looking at legal consequences. If he reacts at the wrong time, even to the right person, it could cost you.
Small dogs don’t have that problem. They’re easy to control, have almost no ability to do damage, and require far less training to function as an effective deterrent. All you really need is for the dog to bark, and come when called. That’s it.
Let’s say someone still decides to break in.
Now you’ve lost the advantage of surprise, but you’ve gained one of awareness. Your dog’s bark bought you time to check your security cameras, to grab your phone, to prepare yourself.
If you’ve layered your defense properly, your cameras and lighting kick in next. Most modern setups let you speak through the cameras, alerting the intruder that you see them and that the cops are on their way.
If they still come in after that?
Now you’re dealing with a determined, potentially dangerous individual. And this is where things get real.
At that point, you shouldn’t be relying on a dog—large or small—to physically stop an attacker. This is where you need a well-thought-out self-defense plan. That might include a standard capacity magazine and a clear understanding of when and how to use it.
The Myth of the “Man Fighter”
A lot of people like the idea of owning a “man stopper”—a big dog trained to take down intruders. And sure, there’s a place for that in specific, high-risk environments. But for the average homeowner? That fantasy doesn’t match reality.
Most protection dogs require extensive training, constant reinforcement, and high-level management. They’re not plug-and-play. And unless they’ve been tested, there’s no guarantee they’ll actually engage an intruder when it counts.
More importantly, they come with real liability. If your dog bites someone—even justifiably—you could be sued. If it bites someone unjustifiably? You’re in even deeper trouble.
As Stonnie points out, a dog that decides to bite a shady contractor at the wrong time—even if the guy really is casing your home—can land you in a legal nightmare. Meanwhile, your toy poodle is barking at the same guy? No harm, no foul.
You Can’t Rely On Dogs To Protect You
Let’s take a look at some home security footage of a home invasion that resulted in three deaths. Pay attention to the dog. Since the dog didn’t hear any unexpected noises (the number-one trigger for dogs) and the handler wasn’t expecting a threat, the dog never responded. Even after the situation escalates into one of a deadly threat, the dog simply gets anxious and wigs out. He never makes an effort to protect the homeowners.
Now, you could make the argument that the dog in question was still just a puppy, and there’s truth to that, but for more evidence that you can’t always rely on a dog in a self-defense scenario, let’s take a look at this video of a “trained” police dog.
The dog is basically useless in this scenario (to say nothing of the handler…)
What You Really Need
If you’re building a layered self-defense strategy, here’s what makes sense:
Step 1: Early Warning — A dog that barks when someone’s around your home.
Step 2: Surveillance — Cameras to verify the situation without putting yourself in harm’s way.
Step 3: Deterrence — Lights, signs, and audible alerts to let them know they’ve been seen.
Step 4: Response — You. With a plan. And the tools (and training) to handle the worst-case scenario.
That’s it. The dog’s job is to alert. Not to attack.
Conclusion
In most homes, the dog’s role in self-defense is simple: bark early, bark often. That alone is enough to derail most criminal plans.
So don’t get hung up on size or breed. Don’t romanticize the idea of your dog protecting you like something out of a movie. Focus on practicality. A small, loud, loyal dog is often the best option you can have—low liability, high return.
Because if someone breaks in, you don’t want your dog doing the fighting. That part is your responsibility.
Want to learn how to build a real, layered plan for personal protection and home defense?
Subscribe to our newsletter for weekly training tips, no-BS analysis, and self-defense strategies that actually work. Visit fallingleaveskungfu.com and get started today.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
Self‑defense is a fundamental human right, yet exercising it often feels like walking a legal tightrope. A firearm might stop a threat, but in many states it’s illegal to carry, and one wrong shot can turn you into a defendant even if you were justified.
Empty‑hand skills can keep you law‑compliant, but meeting force with fists can leave you badly injured.
OC spray seems like the perfect middle path: compact,often legal (in America) legal where guns aren’t, and capable of stopping most attackers at a distance. But wind can betray you, formulas expire, quality varies, and about one in ten assailants simply don’t react.
Can you build a truly reliable, layered defense—one that keeps you safe without landing you behind bars? In the sections ahead, we’ll expose these hidden pitfalls and guide you toward a smarter toolkit for real‑world self‑protection.
What Is Pepper Spray?
Sometimes called OC (oleoresin capsicum) spray, pepper spray is a defensive aerosol formulated to deter assailants. Its active ingredient—capsaicin—derives from chili peppers and is responsible for their intense heat. When deployed toward an attacker’s face, the irritant quickly inflames mucous membranes in the eyes, nose, and throat, producing intense burning, tears, and temporary blindness. This reaction can incapacitate an aggressor long enough for the user to escape or seek help. While pepper spray is a standard tool for many law enforcement agencies, it’s also widely available for civilians seeking a compact, non‑lethal means of personal protection.
Capsaicin—the active irritant in OC spray—targets TRPV1 ion channels found on nerve endings in the eyes, nose, and airways. Once these channels are triggered, they relay intense burning and pain signals to the brain almost immediately. Users typically feel the full effects within seconds, and symptoms can persist for 30 to 45 minutes or more. Because it delivers a potent, non‑lethal shock to an attacker’s sensory system, pepper spray can rapidly disable an aggressor long enough for you to flee or call for assistance.
Is Pepper Spray An Effective Self-Defense Tool?
Self‑defense is a fundamental human right rooted in the basic libertarian principle that each individual owns their own life and body. No government or bureaucrat should be able to strip you of the right to protect yourself when faced with violence. In an ideal world, we’d all be free to choose the most effective self‑defense tools without red tape or moral judgment. But the reality is harsher: laws vary wildly from state to state, public opinion shifts with every tragedy, and the consequences of a defensive action can leave you more vulnerable than the attack itself.
Pepper Spray vs. Firearm For Self-Defense
In practice, the most effective tool for many is a firearm. A well‑placed round can stop an attacker instantly, and in capable hands, a gun offers reach and power unmatched by other means. Yet nearly 80 percent of assaults in the U.S. involve nothing more lethal than fists, feet, or so-called “regular force.”
In those situations, drawing or firing a weapon is not only overkill—it’s often legally unjustifiable and ethically questionable. Discharging a firearm in response to a shove or a punch can land you in court, facing manslaughter or worse charges, even if your intentions were pure.
Adding to the complexity, dozens of states restrict or outright ban carrying a firearm for personal defense. Conversely, most of those same states permit civilian possession of OC (oleoresin capsicum) spray. Pepper spray occupies a legal grey zone that, for many law‑abiding citizens, makes it the only viable “less‑than‑lethal” tool available for everyday carry. It addresses the need for a force multiplier without crossing the bright‑line prohibitions against deadly weapons in public spaces.
Limitations of Pepper Spray
But OC spray is no panacea. First, quality varies dramatically between brands and formulas. Some pocket‑size cans claim military‑grade potency but are little more than scented water when you need them most. Always choose a product from a reputable manufacturer, one that specifies OC concentration, spray pattern, and delivery range.
Then there are the firearm‑like pepperball guns and launchers to consider. They may feel safer for operators unused to firearms, offering projectile delivery of irritant rounds, but their bulk, reload complexity, and potential for serious injury make them fundamentally different tools. Treat them as separate from hand‑held OC—and train accordingly.
Pepper Spray Shelf Life and Expiration Date
Shelf life is another critical factor. OC sprays carry printed expiration dates for a reason: propellant degrades, pressure drops, and the active agents can settle or separate. An expired canister can spew a weak mist or fail outright. Mark your calendar to replace every unit before its sell‑by date, and store spares in your glovebox and range bag.
Pepper Spray & Environmental Factors
Environmental variables can’t be ignored. Wind can blow a stream of spray back into your face, rain can dilute the formula, and confined spaces can turn a defensive cloud into a hazard for both parties. To mitigate drift and maintain effectiveness, some manufacturers now offer OC gels rather than sprays: gels form a narrower, sticky stream that resists wind blowback, holds together in rain, and reduces collateral exposure in tight quarters. Tactical deployment still requires constant situational awareness and consideration of bystander risk.
Even the best OC spray won’t incapacitate all assailants. Some people, due to high pain tolerance, mental state, or drug use, won’t respond. According to firearms researcher and president of the Crime Prevention Research Center, John Lott, A National Institute of Justice study found that pepper gas works only 20% of the time when used by arresting officers. If your only plan is to spray and run, you risk facing a fully functional attacker who’s angrier than before.
Pepper Spray vs. Martial Arts
And the same limitations that apply to a firearm—namely, the window of opportunity to deploy it—apply to OC spray. An attacker who closes the distance in a second can seize your canister, knock it out of your hand, or beat you to the punch. As I’ve written about previously, that reality underscores the need for at least a baseline of empty‑hand martial arts skills. A simple wrist lock, a well‑placed knee, or the ability to break a grip can buy the milliseconds required to deploy your spray or reach for your holster.
At its best, OC spray offers a middle path: it lets you keep distance and apply force without resorting to bullets, but still relies on chemical pain compliance rather than lethal intent. Martial arts, by contrast, offer a defense built on structure, leverage, and timing—but they demand close contact and carry a high risk of injury to both parties. Neither approach stands alone.
Pepper Spray Self-Defense Class
OC spray is no silver bullet. To wield it safely and effectively, you must train—learn proper draw techniques, practice triggering under stress, and rehearse transitions to empty‑hand responses. Familiarity breeds speed and confidence, and confidence can deter violence before it starts.
Avoiding Tool Fixation in Self-Defense
Finally, beware tool fixation: when all you have is a hammer, everything looks like a nail. If your go‑to is always a gun, you’ll default to it even when a swift elbow or a jar of pepper spray would suffice. A truly resilient self‑defense strategy combines multiple layers—firearm, OC spray, and hands‑on skills—giving you options calibrated to the threat, the environment, and the law. That layered approach keeps you safer and, just as importantly, keeps you out of jail.
Best Pepper Spray For Self‑Defense
When you need consistency under stress, POM Clear delivers. POM’s pepper spray undergoes rigorous CRC testing—using High‑Performance Liquid Chromatography to verify capsaicin and related capsaicinoid content—so you know every canister contains exactly 1.40% CRC (a 10% OC formula at 2 million Scoville Heat Units, per Guardian Self Defense). That concentration balances maximum stopping power with minimal drift, so you’re less likely to miss or overwhelm bystanders.
Safety features matter almost as much as potency. POM’s patented flip‑top design locks the trigger when closed, preventing accidental discharge in your pocket or purse, yet flips open with a single thumb motion when you need it. Combined with clearly printed expiration dates, these quality‑control measures mean you won’t find yourself spraying a weak mist when it counts. For a reliable, law‑compliant, less‑than‑lethal option that you can trust, POM Clear is our top pick.
*As of 21 April 2025, I have no affiliation with POM. I am making my recommendation based solely on the stringency of their quality control methods and general recognition within the self-defense community as a high-quality, reliable brand.
Conclusion
In the end, self‑defense isn’t a luxury—it’s a fundamental human right. Yet rights on paper don’t protect you in the street, and rigid reliance on any single tool carries its own perils. A firearm can be the ultimate equalizer, but legal lines are razor‑thin and misjudgment carries steep costs. Empty‑hand skills keep you legal and hone your resolve, but close‑quarters fights risk real injury. OC spray offers a powerful middle path—legal where guns aren’t, compact, and distance‑keeping—but it, too, has pitfalls in quality, shelf life, weather, and effectiveness. The answer isn’t choosing one over the others, but layering them: train with a firearm where lawful, carry a high‑quality OC spray you know by heart, and develop solid hands‑on techniques to bridge any gaps. That layered approach maximizes your options, minimizes legal exposure, and keeps you ready for the world as it really is.
If you’d like to build those empty‑hand skills and gain confidence under pressure, consider joining a local martial arts class like mine. And if you found this article useful, sign up for my free weekly newsletter—each issue delivers more self‑defense strategies, training tips, and practical insights straight to your inbox.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor or a lawyer, and the information provided should not be considered medical or legal advice.
The information provided is for educational and informational purposes only and should not be used as a substitute for professional legal or medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
In today’s world, self-defense has evolved beyond the traditional boundaries of martial arts. It’s no longer just about learning how to throw a punch or execute a perfect takedown—it’s about integrating skills that prepare you for real-world scenarios. Whether you carry a firearm or not, mastering basic hand-to-hand combat is a critical component of staying safe and protecting yourself or others in unpredictable situations.
Why Open Carry Can Be a Liability
A recent incident highlights the importance of this. In the blink of an eye, a person’s open-carry firearm became the target of an experienced attacker. While carrying a weapon can provide a sense of security, it’s also a responsibility that requires proper training. In this case, the element of surprise was lost, and the attacker quickly took advantage. If you carry openly, you’re sending a signal, and that signal could make you a target. Even with a double-retention holster, attackers often know how to bypass security features. Time buys you options, but the key to survival lies in your ability to go hands-on.
The Importance of Grappling Skills for Weapon Retention
Hand-to-hand combat training, such as grappling fundamentals, can mean the difference between losing control of your weapon and creating enough space to escape or regain dominance. Techniques like shrimping, sprawling, and bucking are essential for operating effectively in close-quarters scenarios. These skills aren’t just for mixed martial artists—they’re critical for anyone who may find themselves in a life-or-death situation.
A Firearm Alone Isn’t Enough for Self-Defense
It’s a common misconception in the firearm community that having a gun is enough to defend yourself. But as any self-defense expert will tell you, a firearm is just one tool in your arsenal. Without basic martial arts training, you’re at a significant disadvantage if someone closes the gap or surprises you.
The Value of Scenario-Based Training
Scenario-based training is the next step in building your self-defense toolkit. Practicing under pressure helps you learn to retain your weapon, create space, and operate effectively when your adrenaline is pumping. Organizations like ShivWorks are leading the way in teaching these critical skills. They combine hand-to-hand combat with firearms training to ensure students are prepared for close-quarters encounters.
Why Martial Arts Remains Vital in the Age of Firearms
The bottom line is this: even in the age of firearms, martial arts and self-defense training are still vital. They provide the foundation for situational awareness, physical preparedness, and the ability to respond to threats effectively. Don’t be a flat-range hero—train for real-life scenarios. Whether it’s learning how to sprawl, escape a bad position, or fight off an attacker intent on taking your weapon, these skills can save your life.
Self-Defense Is About Mindset and Preparation
At the end of the day, self-defense isn’t just about tools or techniques—it’s about mindset and preparation. Train hard, stay strong, and be ready for anything.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
In the world of martial arts, the question often arises: what is a kung fu master called? The most widely accepted term in traditional Chinese martial arts is “Sifu” (師父, shī fù). However, this term carries a deeper cultural and relational significance than the simple title of “master.”
A student perofrms the traditional Baishi (tea) ceremony with his Kung Fu master.
The Term Sifu: A Closer Look
What Does Sifu Mean?
In Mandarin Chinese, “Sifu” (师父, shī fù) translates to “expert teacher” or “master teacher,” but its meaning goes beyond the literal. The term implies a bond that is both instructional and familial. It combines “shī” (师), meaning master, expert, or teacher, and “fù” (父), meaning father, but the term in the context of traditional Chinese martial arts reflects a relationship akin to that of a mentor or guru, or even a paternal relationship.
Unlike Western concepts of a “coach” or “teacher,” a Sifu in martial arts not only imparts technical knowledge but also guides the student’s personal and moral development. The relationship is often likened to that of a parent and child, emphasizing respect, loyalty, and mutual commitment.
Sifu Is Not Just for Martial Arts
Outside the martial arts context, “Sifu” (師傅) is a versatile term of respect. This Sifu sounds the same, but the “spelling” is different (note the different character). It can be used to address anyone who demonstrates mastery of a particular craft or trade. For example:
A highly skilled chef may be called “Sifu” in a kitchen.
A seasoned taxi driver or gardener might also be addressed as “Sifu.”
Buddhist monks are often referred to as Sifu (師父) by their students
This broader usage underscores the reverence for skill, experience, and dedication across all professions in Chinese culture.
Laoshi: Another Term for Teacher
Another term commonly associated with teaching is “Laoshi” (老师, lǎo shī). While it also translates to “teacher,” “Laoshi” is a more general term and doesn’t carry the same familial or hierarchical implications as “Sifu.” In a classroom setting or for academic instructors, “Laoshi” is the preferred term.
In martial arts, however, “Sifu” is the more appropriate designation when referring to someone who has taken on the role of both teacher and mentor.
Why Sifu Is Not a Title
It’s a common misconception that “Sifu” is a title to be used universally. As my own Sifu says, “You are not the whole world’s Sifu.” The term denotes a relationship, not a rank or title. For instance:
A student may call their teacher “Sifu,” but outsiders should not address that teacher in the same way unless they share the same bond.
In the context of a martial arts school, only those formally accepted as students would use this term.
This nuanced understanding is critical in preserving the integrity and respect of traditional martial arts practices. (It should be noted, however, that in modern times, even in the martial arts community, the term is used fairly loosely.)
The Deeper Meaning of Sifu
The relationship between a Sifu and their student goes beyond physical training. It’s similar to the Hindu concept of a “guru” or the English idea of a “mentor.” A Sifu shapes not only the student’s martial arts skills but also their character, discipline, and values. This holistic approach is why many students remain loyal to their Sifu for life, even as they advance in their martial arts journey.
In my own case, I have been training with my Sifu for over 20 years. We have a deep bond that goes far beyond the mats, and I will be loyal to, and be able to learn more from my Sifu, Grandmaster Sam FS Chin for many years to come.
The Use of Grandmaster in I Liq Chuan
Within the system of I Liq Chuan, the term “Grandmaster” carries a specific and structured meaning. In our curriculum, concurrent ranks are established for both students and instructors, with clear milestones for advancement. After achieving Instructor Level 4, an individual may be recognized as a “Master.” This designation is not merely honorary but reflects a significant level of skill, understanding, and contribution to the art, much like the “Master of Sport” in Russian athletics or chess.
GM Sam Chin offers me corrections during a workshop in Arizona.
The title of Master of Sport in Russian athletics is a prestigious designation awarded for exceptional performance in a specific sport. It typically requires meeting rigorous, measurable standards, such as achieving specific times, distances, or scores in competition. The criteria vary by sport but are overseen by national governing bodies and are highly standardized. This title reflects physical excellence, dedication, and the ability to compete at a national or international level.
In chess, the titles of Master (often National Master) and Grandmaster are also performance-based but rely on different metrics. Chess titles are awarded by federations like FIDE based on achieving specific rating thresholds and performance norms in rated tournaments. Grandmaster is the highest title, requiring sustained excellence against high-level competition, while National Master is typically a lower, more accessible benchmark.
A “Grandmaster” in I Liq Chuan is a Master who has trained and coached their own students to achieve the Master level. This achievement highlights not only their personal expertise but also their ability to pass on the knowledge and guide others to mastery. Grandmaster Sam Chin, therefore, serves as the “Headmaster” within our system, embodying the highest level of responsibility and leadership.
It is important to note that the terms “Master” and “Grandmaster” in I Liq Chuan are used as titles within the specific framework of our martial art that are largely irrelevant outside the context of I Liq Chuan. They signify rank and accomplishment within this system, ensuring clarity and respect for the hierarchy and traditions.
Misusing the Term Sifu
In modern times, there’s a tendency to use “Sifu” as a title for anyone teaching martial arts. However, this dilutes its cultural and relational significance. Referring to someone as “Sifu” should be reserved for those with whom you share a personal student-teacher connection.
Moreover, the term should not be self-appointed. A true Sifu earns the title through their actions, skill, and the respect of their students.
Conclusion
So, what is a kung fu master called? While the answer is commonly “Sifu” (师傅, shī fù), it’s essential to understand the depth and significance of this term. Beyond its literal meaning, Sifu represents a relationship built on trust, respect, and lifelong learning. Whether in martial arts or other crafts, using this term appropriately honors its cultural roots and the mastery it signifies.
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
