Category: Fit To Fight

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.

The oldest known evidence of a human-canine bond consists of 26,000-year-old footprints found in the Chauvet-Pont-d’Arc Cave in southern France, revealing a 9- to 10-year-old barefoot boy walking alongside a wolf or large dog.  

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.

Read More!

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  The Surprising Ways Dogs Protect Us
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  Warrior’s Diet: The Omega-3 Hack That Makes You Nearly Invincible in the Cold

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

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.

Read More!

• 
  The Surprising Ways Dogs Protect Us
• 
  What Can Bees Teach Us About Nutrition?
• 
  You Should Be As Strong As Possible For Self-Defense (& Daily Life)
• 
  Warrior’s Diet: The Omega-3 Hack That Makes You Nearly Invincible in the Cold

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.

This comes from a major paper titled “12-Lipoxygenase Regulates Cold Adaptation and Glucose Metabolism by Producing the Omega-3 Lipid 12-HEPE from Brown Fat,” authored by Leiria, Wang, Lynes, Spite, Kiebish, Tseng, and colleagues.

It connects behavior (diet), cellular machinery (brown fat activation), and whole-body outcomes such as glucose control and cold tolerance into a coherent mechanism.

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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.

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.

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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.

And it correlates directly with metabolic health.

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Why 12-HEPE Matters: Better Glucose Uptake, Better Thermogenesis

12-HEPE is the star of the show.

The study demonstrates that 12-HEPE:

• 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.

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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.

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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.

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Practical Takeaways for Your Fit To Fight Lifestyle

Here’s what this means for real people trying to stay strong, lean, and ready:

1. Cold exposure is a metabolic amplifier.
   You’re not just suffering—you’re flipping a metabolic switch.
2. Brown fat is an active organ of glucose control.
   It senses the environment and signals the rest of your body.
3. Metabolic flexibility is a fight skill.
   Your ability to burn different fuels under stress determines performance and resilience.
4. Cold + movement is a powerful synergy.
   Both increase GLUT4 translocation. Together, they’re a force multiplier.
5. 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.

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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.

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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.

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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.

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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.

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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.

Read More!

• 
  The Surprising Ways Dogs Protect Us
• 
  What Can Bees Teach Us About Nutrition?
• 
  You Should Be As Strong As Possible For Self-Defense (& Daily Life)
• 
  Warrior’s Diet: The Omega-3 Hack That Makes You Nearly Invincible in the Cold

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How I Think About Prostate Cancer Prevention

I recently read an article in The Epoch Times titled “I’m an Oncologist—Here’s How I Protect Myself From Prostate Cancer” by Dr. Manuj Agarwal. As someone who cares deeply about helping men stay fit to fight into their later years, I wanted to share my thoughts with a few minor critiques.

But first, here’s a quick breakdown of what Dr. Agarwal recommends:

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Dr. Agarwal’s Prostate Cancer Prevention Strategy

Proactive Habits:

• Annual PSA testing starting at age 40 ❌
• Prioritizing sleep with wearable tracking ✅
• Regular intake of cooked tomatoes for lycopene ❌
• Daily matcha for EGCG and stress modulation ✅
• 300+ minutes of weekly movement, including resistance training, cardio, and rucking ✅
• Natural testosterone support via sleep, strength, micronutrients, and lean body composition ✅
• Zinc supplementation ✅
• Blood sugar control using a CGM ✅
• Stress management and recovery routines (like qigong!) ✅
• Morning sunlight exposure to anchor circadian rhythm ✅

Avoidance Strategies:

• Endocrine disruptors (e.g., BPA, phthalates, parabens) ✅
• 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.✅

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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.)

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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.

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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.

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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.

Read More!

• 
  The Surprising Ways Dogs Protect Us
• 
  What Can Bees Teach Us About Nutrition?
• 
  You Should Be As Strong As Possible For Self-Defense (& Daily Life)
• 
  Warrior’s Diet: The Omega-3 Hack That Makes You Nearly Invincible in the Cold

Does Alcohol Have Any Benefits?

In the world of martial arts (and fitness in general), the question “Does alcohol have any benefits?” often sparks heated debates. As a middle-aged martial arts enthusiast, I’m always looking for ways to balance my passion with a healthy lifestyle. This brings to mind Jackie Chan’s iconic movie, “The Legend of Drunken Master,” where the protagonist, Wong Feihung, navigates a similar balancing act. In the film, Feihung discovers that consuming alcohol enhances his martial arts skills, giving him almost superhuman agility and strength. However, this power comes with a price, as he struggles with the destructive aspects of alcohol.

The movie brilliantly portrays this dilemma through a poignant line delivered by Feihung’s father, Wong Keiying: “A boat can float on water, but it can sink in it too.” This metaphor resonates deeply, as it encapsulates the dual nature of alcohol – a substance that can both aid and impair.

Recently, I read an intriguing article by Chris Masterjohn, which sheds light on alcohol’s complex role in health. In our latest “Fit To Fight” series installment, we aim to distill Masterjohn’s key insights, exploring how they intersect with our journey as martial artists. This series is dedicated to unearthing the synergy between ancient practices and modern science, guiding us toward a more natural way of living. We aim to enhance our physical and mental well-being by integrating these insights into our daily routines.

Chris’s original article is a little dense if you’re not as excited about nutrition and biology as I am, so I want to present just some of the key points to consider when it comes to alcohol consumption as guys who care about our health, without getting as deep into the biochemistry.  

We’ll explore the potential health benefits and risks of alcohol consumption, keeping it straightforward and relatable. This discussion is crucial for us martial arts enthusiasts who want to maintain peak physical and mental condition. We’ll look at how moderate alcohol intake might affect our overall well-being, body composition, and even our martial arts practice. It’s about finding that sweet spot – much like Wong Feihung in “The Legend of Drunken Master” – where we can enjoy the potential benefits of alcohol without letting it tip the scales towards the negative.

Even a Little Alcohol Could Harm Your Health?

In recent discussions surrounding alcohol consumption and health, prominent figures like Petter Attia and Andrew Huberman have cited new research to support the stance that there is no safe level of alcohol consumption. This perspective gained further attention with a New York Trash, er… I mean “Times” article titled “Even a Little Alcohol Could Harm Your Health.” However, Dr. Chris Masterjohn presents a counterargument in his detailed analysis. He scrutinizes the wide array of existing evidence, particularly focusing on moderate alcohol consumption and its impact on all-cause mortality. 

Masterjohn argues (and I agree) that all-cause mortality is the most comprehensive metric for evaluating the overall effects of a substance or behavior on health. This is because it encapsulates the net outcome of many complex health influences, both positive and negative. His examination reveals a nuanced view, suggesting that while excessive alcohol intake is undoubtedly harmful, moderate consumption may have some protective effects against certain health conditions.

This pushback against the notion of ‘no safe level’ is rooted in a broader evaluation of research, providing a more balanced understanding of alcohol’s impact on health. Masterjohn’s approach appeals by offering a clear, evidence-based perspective that challenges simplified narratives about alcohol consumption and health.

In full disclosure, personally, I have a beer or two with dinner most nights. I’m normally a fan of Weissbier (wheat beer), but it’s hard to find a good wheat beer in the US. I was buying a “local” brand, Four Peaks, until I learned they were owned by the same parent company as Bud Light, and well, if you know, you know, so lately, I’ve been drinking Sam Adams, which I really enjoy, so it was a win-win.

Likewise, Masterjohn is a Greek Orthodox Christian, and wine plays an important role in the sacraments of that faith, so the reader, at this point, should be fully aware of the personal biases of both myself and Dr. Masterjohn. With that said, let’s continue.

Alcohol’s SURPRISING Role in Your Health and Longevity

Alcohol as a Macronutrient and Toxin

Dr. Masterjohn, challenges the currently popular belief among “biohackers” that no level of alcohol consumption is safe. Instead, he presents alcohol as a unique entity – a macronutrient, toxin, and drug. Like proteins, fats, and carbohydrates, alcohol is metabolized to produce energy. However, it also generates acetaldehyde, a toxic byproduct. 

Masterjohn explains that while alcohol provides usable energy, its metabolism in the body is a double-edged sword. It’s not just about the calories; it’s about understanding how alcohol is broken down and the implications of its byproducts. For us martial artists, this means recognizing alcohol’s dual role in our diet and its potential impact on our training and recovery.

Hormetic Effects of Alcohol

The concept of hormesis, as discussed by Masterjohn, is fascinating. It suggests that low doses of a toxin, like alcohol, can actually be beneficial, much like the stress of exercise. This is supported by studies showing that moderate alcohol consumption can lead to increased testosterone levels in rats and enhanced antioxidant defenses in cells. For us in the martial arts community, this could mean that a moderate intake of alcohol might not just be harmless but potentially beneficial, enhancing our body’s ability to recover from hard training.

Another example of the beneficial hormetic effect of moderate alcohol consumption is it’s effects on our vitamin A status. When alcohol is metabolized in the body, it goes through a process that involves enzymes also used in activating vitamin A. This means that consuming alcohol in moderation can potentially upregulate these enzymes, thereby enhancing the activation of vitamin A. Vitamin A is crucial for maintaining healthy vision, skin, and immune function. It works in partnership with vitamin D to support the immune system, helping to protect the body against infections and diseases. However, it’s important to remember that this potential benefit is linked to moderate consumption, as excessive alcohol intake can have negative health impacts because there’s an upward limit of how many of any given enzyme the body is able to produce at one time.

Alcohol’s Impact on Health

Masterjohn’s review of observational studies reveals a compelling pattern: moderate alcohol consumption, defined as up to one drink per day, is associated with reduced risks of heart disease, certain cancers, diabetes, dementia, Alzheimer’s, and chronic kidney disease. This hormetic pattern, where moderate amounts yield benefits while excess leads to harm, is crucial for us to understand. As martial artists, we strive for balance in all aspects of life, and this extends to our alcohol consumption. It’s about finding that middle path where alcohol can be a part of a healthy lifestyle without overshadowing the benefits of our training and discipline.

Disease-Specific Alcohol Consumption Levels

Delving deeper, Masterjohn highlights how alcohol’s effects vary with different diseases. For instance, a daily drink might reduce the risk of osteoporotic fractures but increase the overall risk of fractures due to accidents under the influence. This nuanced view is essential and also underscores one of the shortcomings of epidemiology in general. The data is the data, but the interpretation of the data is largely dependent on the quality of the questions you ask about that data. 

Personalized Approach and Variables

Finally, Masterjohn emphasizes the importance of a personalized approach to alcohol consumption. He points out that individual responses to alcohol can vary greatly due to genetic and mitochondrial differences. This means that what works for one person might not work for another. For us, this translates to a call for mindfulness and moderation in our alcohol intake. It’s about listening to our bodies and observing how alcohol affects our training, recovery, and overall well-being. (Getting some semi-regular blood work done doesn’t hurt either.)

Masterjohn advises against alcohol for those with a history of alcoholism and suggests tailoring alcohol intake to personal health goals and lifestyle.

Alcohol and Body Composition in Martial Arts

For martial artists, a higher bodyweight is generally an advantage, specifically when it comes to self-defense, but for those in competitive realms, body weight and composition are critical factors. This brings us to an important aspect of alcohol consumption: its impact on body composition. Remembering that alcohol is a macronutrient, it’s essential to consider that it adds extra calories to our diet. In the world of weight class sports like competitive martial arts, where every calorie counts, understanding this is crucial.

Liquid calories, like those from alcoholic beverages, are often a primary source of excess calories. These liquids leave the stomach quickly, leading to a faster consumption rate and, potentially, a higher overall calorie intake. It’s important to note that the body cannot store calories from alcohol. As a result, alcohol is burned first by the body, causing more calories from carbohydrates and fats to be stored as fat. This is a key consideration for martial artists aiming to maintain or achieve a certain weight class or body composition.

If your current body composition is not where you want it to be, reducing or eliminating alcohol, like any other liquid calories, might be a wise choice until you reach your desired body state. Conversely, for those struggling to consume enough calories for weight gain, such as during a bulking phase, liquid calories can be beneficial, and there’s no need to avoid alcohol strictly.

For martial artists following a ketogenic diet, the type of alcoholic beverage becomes even more important. Beers and wines, rich in carbohydrates, can disrupt ketosis, while distilled spirits, lower in carbs, do not interfere with ketosis and could even be advantageous in moderation. This nuanced understanding of alcohol’s role in diet and body composition is vital for martial artists who are serious about their performance and health.

Alcohol and Mindfulness: Balancing Act for the Modern Practitioner

For those serious about martial arts as a way of life, the connection between physical ability and mental clarity is undeniable. My journey with I Liq Chuan, The Martial Art of Awareness, has deeply ingrained in me the importance of this connection. This art form, centered around the cultivation of mindfulness and internal awareness, highlights how integral a clear and focused mind is to mastering not just our time on the mats, but our lives off the mats as well. As we delve into the effects of alcohol on mindfulness, this connection becomes even more pertinent, reminding us of the delicate balance we must maintain to achieve harmony in both our physical practice and our mental state.

In the realm of mindfulness and spiritual practices, the impact of substances like alcohol is a topic of profound significance. The Buddha, revered for his teachings on mindfulness and awareness, mandated that monks must abstain from all intoxicants, including alcohol. This directive underscores the importance of mental clarity and the potential hindrances substances can pose to achieving a heightened state of awareness.

However, it’s intriguing to note that the Buddha himself, known to suffer from back pain, occasionally turned to medicinal herbs for relief. Some accounts from the Sutras suggest these herbs could have included cannabis. Despite this, the Buddha was acutely aware of the effects these substances had on his mental state. He reportedly refrained from teaching or speaking until their effects had subsided, demonstrating a deep understanding of the delicate balance between medicinal use and mental clarity. I remember my time on a meditation retreat with Venerable Jiru of the Mid-America Buddhist Association, during which he instructed us that, in his experience, taking so much as an aspirin was enough to interfere with his deep state of mental stillness and clarity.

For laypeople, the context is different. We are not bound by monastic codes, allowing us a different perspective on intoxicants, particularly alcohol. Recent research indicates that moderate alcohol consumption may have protective effects against dementia, suggesting that in controlled amounts, alcohol might help preserve our cognitive function over the long term. However, this doesn’t negate the fact that alcohol, like any substance, can alter our state of mind and impact our mindfulness practice.

In the words of the great economist and social commentator Thomas Sowell, “There are no solutions, only tradeoffs.” Moderate alcohol consumption might protect us from cognitive decline in the future, but it means never achieving the most profound mental states achievable through mediation, the Janha states.

This is especially crucial when participating in intensive mindfulness retreats or practices, where the goal is to achieve the highest level of mental clarity and awareness. In such settings, abstaining from all substances that alter perception, including alcohol, becomes essential.

Conclusion

The exploration of alcohol’s role in our lives has been a journey of discovery and balance. We’ve delved into various aspects, from the dual nature of alcohol as both a macronutrient and a toxin, to its hormetic effects and impact on health. Dr. Chris Masterjohn’s insights have provided us with a nuanced understanding of alcohol’s complex role in our health, challenging the notion that no level of consumption is safe and highlighting the potential physiological benefits of moderate intake.

Our journey, much like Wong Feihung’s in “The Legend of Drunken Master,” is about finding equilibrium. We’ve learned that alcohol, in moderation, can potentially offer health benefits, such as reduced risks of certain diseases and improved antioxidant defenses. However, this comes with the caveat of its impact on body composition and mindfulness. As martial artists, where every calorie and mental state counts, understanding the implications of alcohol on our body composition and mindfulness is crucial. We’ve seen how liquid calories from alcohol can affect our weight and body composition goals, and how mindfulness, a core principle in martial arts, can be influenced by our consumption choices.

The teachings of the Buddha, emphasizing the importance of mental clarity, remind us of the need for discipline in our approach to alcohol. While we, as laypeople, have more flexibility than monks, the principle of mindfulness remains paramount. We’ve recognized that while moderate alcohol consumption might not significantly impair cognitive function, it’s essential to be mindful of its effects on our mental state, especially during intensive mindfulness practices.

As we conclude this exploration, it’s clear that the relationship between alcohol, health, and martial arts (unlike yin and yang) is not black and white. It requires a personalized approach, considering individual health goals, body composition, and mental well-being. The key lies in discipline, self-awareness, and understanding how alcohol fits into our broader values and priorities. By embracing this balanced approach, we can continue to pursue our martial arts journey with vigor, health, and mindfulness, ensuring that our choices align with our goals of achieving optimal physical and mental health.

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Introduction: Tackling Testosterone Decline for the Martial Artist

As a fellow martial artist navigating the challenges of middle age, I’ve realized a critical aspect of our lifestyle is often taken for granted: the decline in testosterone levels. Testosterone isn’t just a trivial matter; it’s a severe concern affecting our performance on the mat and our overall health and vitality.

Testosterone, often heralded as the fuel behind our physical prowess, plays a pivotal role in enhancing our performance. It’s the driving force that helps us push harder, move faster, and recover quicker. It gives us that edge, that explosive power we so often rely on in martial arts. The most significant exposure to testosterone occurs in the womb, laying the foundation of our physical capabilities, and then again during puberty, where it shapes our strength and endurance.

However, maintaining optimal levels of testosterone is crucial not just for our performance in martial arts but also for our general health. It’s about more than just muscle mass and agility; it’s about maintaining energy, focus, and a sense of well-being. As we age, our natural testosterone levels tend to decline, which can impact everything from our training intensity to our recovery and overall health.

“As we age, our natural testosterone levels tend to decline, impacting everything from our training intensity to our recovery and overall health. But is this decline inevitable, or could environmental factors be at play?”

Where have all the good men gone
And where are all the gods?
Where’s the streetwise Hercules
To fight the rising odds?

~BONNIE TYLER

Unveiling the Hidden Impact of Chemicals on Hormonal Health

In an era where chemical exposure is almost inevitable, understanding these substances’ profound impact on our hormonal health is more crucial than ever. This article explores the intricate relationship between everyday chemicals and their disruptive effects on our hormones, the resulting health implications, and the importance of hormonal balance in both men and women.

So, this brings us to an essential question: Can we do anything about it? Can we, as dedicated martial artists, take steps to maintain or even boost our testosterone levels to continue excelling in our discipline while safeguarding our health? Let’s dive into this topic and explore practical ways to combat the decline of this vital hormone.

The Invisible Threat of Chemicals

Our daily routines expose us to myriad synthetic chemicals, many of which mimic or disrupt our bodies’ natural balance of hormones. Among these, estrogen-like chemicals are particularly concerning due to their widespread presence and potent effects.

Key Chemical Culprits:

• BPA: Commonly found in plastics, BPA mimics estrogen, potentially leading to hormonal imbalances.
• BPA Analogues: Substitutes like BPS and BPF, used in “BPA-free” products, are equally harmful.
• Benzophenone: This ingredient in sunscreens and plastics is another known hormone disruptor.
• Parabens: Often found in inexpensive fragrances, parabens can interfere with hormone function.
• Soy: Soy is not a chemical per se, but it produces compounds that have estrogenic effects.
• Atrazine and Glyphosate: These herbicides are suspected of disrupting hormonal systems.

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The Ripple Effect on Health

The disruption caused by these chemicals is not trivial; it has significant and far-reaching health implications. For instance, there is a growing concern about the link between hormone disruption and an increase in breast and prostate cancers. Hormonal imbalances can also lead to depression and weight gain, affecting mental and physical health. Furthermore, a notable decline in birth rates in America since 2007 has raised questions about the potential role of these hormonal disruptions in affecting fertility.

A Declining Trend in Male Testosterone

Beyond Aging: The Role of Chemical Exposure

The decline in hormone levels, particularly testosterone, cannot be attributed solely to the natural aging process. The pervasive presence of harmful chemicals in our environment plays a significant role in this decline. This realization underscores the importance of health optimization, not just through lifestyle and diet but also through a conscious effort to reduce our exposure to these harmful substances.

Taking Action: Practical Steps to Protect Your Hormonal Health

If you’d like to order some blood tests and see what your hormone panels look like, click here to find the Stan Efferding Male/Female Lab Panel and the Stan Efferding Basic Check-up Panel. This is an upgrade from my previous offerings. Take the results with a grain of salt. The standard reference range is now a shockingly low 300ng/dL up to 1000ng/dL, but as Dr. Jay points out in his Wise Traditions presentation, the evidence suggests that ancestral levels of T were a whopping 1500 ng/dL! That’s a level that many modern “experts” consider “toxic” and would prescribe medications to lower (yikes).

While the impact of chemicals on our hormonal health can seem daunting, there are practical steps we can take to mitigate these risks. By making conscious choices daily, we can significantly reduce our exposure to hormone-disrupting chemicals. Here are some actionable tips to help safeguard your hormonal health:

“Low-Hanging Fruit” Action Items

1. Say No to Artificial Fragrances: Dr. Jay points out that the lungs are a very effective delivery mechanism for these substances. Artificial fragrances, often found in cheap perfumes and scented products, are a common source of parabens and other hormone disruptors. Opting for fragrance-free or naturally scented products can be a simple yet effective way to reduce exposure to these harmful chemicals.
2. Rethink Your Drink Containers: Plastic bottles and cans lined with BPA and its analogs are everywhere, but they’re not your only option. Consider switching to glass or stainless steel containers for your beverages. Not only are they safer for your hormones, but they’re also better for the environment.
3. Embrace Traditional Cookware: Modern non-stick pans might be convenient, but they often come with a hidden cost to your health. Instead, try cooking with cast iron or high-carbon steel pans. Contrary to popular belief, these pans can be wonderfully non-stick (see video) when used with enough fat. Plus, you’ll avoid the microplastics that can leach from synthetic non-stick coatings.
4. Don’t Fear Saturated Fats: In the quest for hormonal balance, don’t shy away from saturated fats like beef tallow and butter. These fats are delicious and crucial for hormone production, as sex hormones like testosterone are derived from cholesterol. So, enjoy these fats in moderation as part of a balanced diet.

Conclusion

Taking control of your hormonal health doesn’t require drastic changes. Simple, mindful adjustments to your daily habits can make a significant difference. By choosing natural products, being cautious about what you eat and drink, and embracing traditional cooking methods, you can protect yourself from the hidden dangers of hormone-disrupting chemicals. Remember, every small step counts towards a healthier, more balanced life.

The invisible yet potent impact of chemicals on our hormonal health is a matter of growing concern. By understanding the sources of these disruptions and actively working to minimize our exposure, we can take crucial steps toward protecting our hormonal health and overall well-being. As we navigate through a world filled with chemical exposures, staying informed and vigilant is our best defense in maintaining hormonal balance and health.

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Unmasking Creatine – Fuel for the Ageing Martial Artist

Enter creatine. This much-talked-about supplement is rumored to be the secret weapon in the fight against time and fatigue. Yet, in the chatter of locker rooms and online forums, it is shrouded in half-truths and bro science. Does it boost performance, or is it just another overhyped supplement? Does it risk our health or help us maintain our fighting edge? 

In this “Fit To Fight installment,” we pull no punches. We’re stepping onto the mats with science to knock out the myths and highlight the facts surrounding creatine. We’ll explore what it is, what it does, and whether it’s the ally the mature martial artist needs in this fight against time. From daily dosages to potential side effects, we’ve got you covered. Get ready to discover if creatine can make you a better fighter, regardless of what the calendar says. 

Fit To Fight

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What Is Creatine?

Creatine also comes in a synthesized form, which is sold as a dietary supplement. This form is chemically identical to the creatine naturally produced by our bodies. This supplement is popular among athletes and fitness enthusiasts due to its potential benefits in enhancing athletic performance, strength, muscle gain, and even cognitive (brain) function. 

What Does Creatine Do?

Power Play: How Creatine Monohydrate Supercharges Your Muscles

Imagine your muscles are like high-performance cars. To accelerate rapidly or maintain top speed, they need high-octane fuel. This “fuel” in our bodies is a molecule called ATP (adenosine triphosphate). It’s what keeps our biological engines revving, powering everything from a lightning-fast jab to a knee-crushing kick.

But here’s the rub: the body’s ATP reserves are limited and depleted quickly during intense activity. It’s akin to draining your sports car’s gas tank after a high-speed run. That’s where creatine steps into the spotlight.

Picture creatine as your muscle’s pit crew. During those high-intensity bursts, when ATP is rapidly used up, creatine helps quickly regenerate ATP. It does this by donating a phosphate group to produce new ATP, effectively refueling your muscle car mid-race. The result? You can maintain that high-speed, high-power output for a little longer, making each workout or training session more effective.

So, creatine doesn’t give you energy per se. Instead, it’s more of a recovery tool, a “recharger” that helps replenish your body’s quickly-depleted energy stores. By aiding in ATP restoration, creatine allows you to train harder and more effectively, potentially leading to better performance and strength gains.

Whether launching a flurry of punches or executing a masterful sweep, creatine is the pit crew your muscles need to go that extra round. But, like any supplement, it’s not a magic bullet. It must be considered within the broader scope of diet, exercise, and lifestyle. Stay tuned as we tackle more questions about creatine, so you can decide if it’s right for your fitness journey.

Is Creatine Bad For You?

Performance Booster or Health Hazard?

But here’s the catch: research has shown that increased creatinine levels due to creatine supplementation are not a sign of kidney damage in otherwise healthy individuals. It’s more like a harmless false alarm triggered by the body processing the extra creatine, akin to the effects of increased dietary protein.
Bruce Lee, a paragon of martial arts and fitness, was a creatine user. His legendary status, formidable power, and enduring legacy speak volumes about this supplement’s long-standing efficacy and safety. The science concurs: for healthy individuals, judicious use of creatine is safe, supported by numerous studies endorsing its long-term use.

To recap: creatine isn’t your adversary—it’s a trusted companion in every fighter’s corner, ready to back you up in your martial arts journey.

Is Creatine Good For Martial Arts?

Powering the Punch: Turbocharge Your Martial Arts Game

Martial arts aren’t just about strength; it balances power, endurance, and speed. Can creatine help you strike harder and grapple longer? Emerging science suggests it is your secret weapon.

Creatine is like a trusted cornerman, boosting your muscular strength and enhancing anaerobic power. Think of it as an extra gear, allowing you to go harder, faster, and more effectively during those high-stakes sparring sessions and grueling workouts.

But that’s not all. Creatine takes your muscle cells to the hydration station, leading to what’s known as ‘hyper-hydration.’ This is akin to supercharging your muscles’ water retention capacity, helping to increase glycogen storage – that’s your muscles’ ready-to-use energy reserve. More glycogen equals more fuel for your martial arts training, letting you push harder and go longer.

Another unseen advantage is reduced muscle damage. After those heavy-duty workouts, your muscles are like warriors returning from battle – bruised, battered, and needing repair. Here, creatine steps in as the medic, decreasing markers of muscle damage and accelerating recovery.

The upshot? More work capacity, improved recovery, and over time, potentially more muscle hypertrophy and strength. This doesn’t just translate to a better physique but also a more potent martial arts performance.

Yet, remember, creatine is an ally, not a miracle worker. It works best with a balanced diet, a consistent training regimen, and plenty of rest and recovery. So, if you’re eyeing that extra edge in your martial arts journey, creatine might be worth considering.

Is Creatine Illegal In Combat Sports?

Legal Boost or Banned Substance?

The arena of combat sports has stringent rules, especially around performance-enhancing substances. So, is creatine classified as a legal supplement?

According to the United States Anti-Doping Agency (USADA), the referee of fairness in sports, creatine gets the green light. It’s not on their list of banned substances, meaning athletes, including martial artists, can use it without breaking the rules.

However, when shopping for creatine, it’s a buyer-beware market, and you should vet your creatine source. Buying from reputable manufacturers based in the US, Canada, or Germany that adhere to good manufacturing practices is a smart move.

Why the caution? Some supplements, particularly those from China, may contain heavy metals or be produced in facilities that also handle banned substances. It’s a classic case of cross-contamination that could result in an accidental failed drug test. 

The Mindful Warrior: Can Creatine Boost Your Brainpower?

Martial arts is as much about mental acuity as physical prowess. Creatine, often celebrated for its muscle-boosting benefits, might also have a starring role in the theater of the mind.

Creatine’s cognitive-enhancing potential shines especially bright in certain groups. Vegans and the elderly, who are more likely to be creatine deficient, may find it particularly beneficial. Creatine can step in to refill the body’s lower reserves, potentially sharpening mental focus and cognition.

Beyond this, creatine shows promise in more challenging scenarios, where the brain’s energy demands – and consequently ATP turnover – are high. Think of it as bringing a supercharged battery pack to an energy-intensive party.

Those late-night training sessions when sleep deprivation gnaws at your focus? Creatine might help keep your mind sharp. When you’re grappling with complex strategies or decoding an opponent’s moves? It could offer that mental edge. 

While empowering and thrilling, martial arts carries the inherent risk of concussions and traumatic brain injuries (TBIs). Blows to the head can be part of the game. Interestingly, creatine may play a defensive role here. Some studies suggest it can aid brain recovery post-injury, offering a potential protective effect against such risks. So, beyond muscle power, creatine might also be your brain’s ally on the mats.

By bolstering brain ATP, creatine ensures your mental engine has the juice to run optimally, even under demanding conditions. Remember that while the scientific picture is promising, it’s still developing. Further research is needed to comprehend creatine’s cognitive potential fully.

Bottom line? Creatine might amplify your physical game and potentially sharpen your mental edge, making you a more formidable martial artist both in body and mind. But how much creatine is ideal, and when should you take it? We’re ready to tackle that in the next section!

What Is The Proper Way To Take Creatine?

Tuning Your Strategy: From Loading to Maintenance

The road to creatine optimization can be viewed in two stages – Loading and Maintenance. Let’s break these down.

Taking creatine with carbohydrates or carbs plus protein can enhance creatine retention, much like a well-timed punch can deliver a more potent impact. This increase in muscle creatine storage is linked with the performance-boosting benefits we’ve discussed.

So, you’re considering making creatine your training ally. But like learning the right stance or mastering a precise move, there’s a proper way to take creatine too. 

When it comes to form, creatine monohydrate wears the championship belt. A daily dose of 5 grams post-workout is typically recommended. Timing it right is key – just as you wouldn’t execute a roundhouse kick at the wrong moment. 

Why after your workout? When your muscles have been tested in the mats or the gym, they’re ready to absorb nutrients, a state we can liken to a sponge freshly wrung out and ready to soak up water. Adding carbohydrates and protein to the mix further enhances creatine absorption, creating a potent recovery cocktail. It’s like the perfect one-two punch, knocking out muscle recovery and performance optimization in one swing.

Conclusion

Creatine, a naturally occurring compound in our bodies, steps into the mats as a potential ally in the ceaseless fight against age and time. It is not an elixir of youth nor an overblown myth; it is a supplement with proven benefits in replenishing energy stores and enhancing high-intensity performance – the very attributes a martial artist needs to endure the grueling gauntlet of training and competition.

Does creatine turn the clock back? No. Does it promise unending strength and stamina? Certainly not. It offers a potentially improved training outcome, faster recovery, and an edge against opponents. It’s not a miracle worker, but it can be a potent tool in a martial artist’s demanding regime.

From the aging martial artist grappling with the challenges of time to the passionate novice striving for an edge and to every warrior in between – this edition of “Fit To Fight” is dedicated to you. As we walk this path together, we know that the quest for mastery never ends; it merely evolves. In the arena of martial arts, victory lies not in conquering opponents but in the constant pursuit of becoming better, stronger, and wiser. Here’s to that quest, and here’s to the martial artist in each of us. Let the journey continue.

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Vitamin D Deficiency & Magnesium Deficiency For Chronic Pain

Chronic pain is a prevalent condition that affects millions of people worldwide. It can be caused by various factors, including autoimmune diseases, injuries, and nerve damage. In recent years, there has been a growing interest in the potential benefits of vitamins and minerals in the management of chronic pain. Two such nutrients that have garnered attention are Vitamin D and Magnesium.

What Is Vitamin D?

Vitamins are like the helpful friends our bodies need to work properly. They act as co-factors or co-enzymes, which means they help proteins in our body complete chemical reactions, like breaking down our food or building our cells. Some vitamins are water-soluble, which means they dissolve in water and leave the body quickly. Others are fat-soluble, which means they can be stored in our body’s fat and used over time. So, whether it’s helping us get energy from our food or keeping our skin healthy, vitamins are key players in keeping us feeling and performing our best.

Vitamin D3, also known as cholecalciferol, is a type of steroid hormone. Steroid hormones are powerful chemicals that can travel through the body and cause various changes. They’re like messengers, delivering important instructions to our cells.

What Is Magnesium?

Magnesium is the fourth most common mineral in our body and the second most common positively charged particle found inside your body’s cells, playing a crucial role in many of the body’s functions, including as an electrolyte. It is needed for about 300 enzymes in the body and may help with various conditions such as sugar absorption, high blood pressure, pain, mood, and sleep.[1]

Magnesium Deficiency & Benefits

Magnesium deficiency is a common problem, especially among people who consume a low-magnesium diet (which is pretty much everybody in the 21st century). 

Symptoms of magnesium deficiency include muscle cramps, heart palpitations, anxiety, and fatigue. Magnesium supplementation may help with:

• Pain relief
• Sleep
• Mood improvement
• Conditions such as neuropathy, migraines, and chronic regional pain syndrome.

Autoimmune Diseases & Chronic Pain

Autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis, can cause chronic pain. These conditions occur when the immune system mistakenly attacks healthy cells in the body, resulting in inflammation and pain. 

Vitamin D Benefits

Vitamin D is like a multitasking superhero for our bodies. We all know it’s important to keep our bones and teeth strong, but it does much more. 

Imagine vitamin D as a master controller that can turn on and off certain functions in our body. It does this by interacting with special areas in our cells called vitamin D response elements. It’s like flipping a switch to activate over 900 different genes in our body.[2]

One of the key roles of vitamin D is to help our body absorb and use calcium, which is crucial for strong bones and teeth. But it doesn’t stop there. Vitamin D also helps our cells grow properly and can even slow down the growth of some cancer cells.

This study found that men with sufficient vitamin D levels had significantly higher levels of testosterone than those with insufficient or deficient vitamin D levels, revealing a concordant seasonal variation between vitamin D and androgen levels.[7]

Vitamin D also plays a role in our immune system. It can help control how our immune cells respond to threats, ensuring they react just the right way.

Vitamin D has been shown to improve: 

• Autoimmune disorders[5]
• Testosterone levels
• Diabetes
• Muscle function, mood, and sleep 
• Immune system and recurrent infections
• Heart health

In a nutshell, vitamin D is a vital part of many different processes in our bodies. From our bones to our immune system, it helps keep us healthy in more ways than we might realize. 

Vitamin D Levels

Vitamin D levels in our body can be a bit tricky to measure. The best way we currently have is to look at the levels of a form of vitamin D called 25(OH)D3 in our blood. This gives us a good idea of how much vitamin D we’re getting from sunlight, food, and supplements. But it doesn’t tell us how much vitamin D is stored in our body’s tissues.

We also look at parathyroid concentrations, which can give us a better idea of how our body uses vitamin D. 

When we talk about vitamin D levels, we usually use units like nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL).

• Vitamin D insufficiency is defined when the levels of 25-hydroxyvitamin D (25OHD) are between 20–29 ng/mL
• Deficiency is considered when the levels are ≤20 ng/mL.
• Adequate levels of vitamin D are generally defined as a serum concentration of 25-hydroxyvitamin D (25OHD) of 30 ng/mL or above.

How Is Vitamin D Made

Here’s how our bodies create this superhero, vitamin D3: When our skin gets some sunshine, a substance in the skin called 7-dehydrocholesterol gets excited and transforms into pre-vitamin D. This pre-vitamin D then changes itself into vitamin D3.

Once D3 is formed, it hops into our bloodstream and travels to the liver. It changes into a new form called 25-hydroxyvitamin D, or 25(OH)D. This is the main type of vitamin D that circulates in our bodies.

But the journey doesn’t end there. The 25(OH)D then heads to the kidneys, where it transforms into its most active form, 1α,25-dihydroxyvitamin D, or 1,25(OH)2D. This superhero version of vitamin D does all the amazing things we’ve discussed, like helping our bones and immune system. This whole process is carefully controlled by our bodies, ensuring everything happens just right.

However, the amount of Vitamin D produced from sunlight exposure can vary depending on several factors, such as time of day, season, skin color, and geographical location. 

In Arizona, we’re lucky to be close enough to the equator that we can get some vitamin D all year round, depending on the time of day. However, anywhere north of Atlanta, you can only get vitamin D from sun exposure between April and October.

Magnesium And Vitamin D Research Studies

Several research studies have shown a correlation between Vitamin D and Magnesium levels and chronic pain. One study found that taking Vitamin D and Magnesium supplements together can help reduce pain and improve the overall quality of life in patients with fibromyalgia. Another study found that Magnesium supplementation can help reduce pain in patients with chronic lower back pain.

Magnesium & Chronic Pain

Magnesium is important for nerve function and may help alleviate chronic pain. It works by blocking N-methyl-D-aspartate (NMDA) receptors, which are involved in the transmission of pain signals to the brain.[3] Magnesium supplementation may also help improve sleep quality, which can be beneficial for individuals with chronic pain.[4]

Magnesium Benefits

Magnesium has many benefits for the body. It helps regulate blood pressure, supports the immune system, and aids in the absorption of calcium. Magnesium may also play a role in mood regulation and can help alleviate symptoms of anxiety and depression. We’ll go into depth on all the benefits of magnesium in another article; for now, we’ll focus on the interaction between magnesium and vitamin D.

Magnesium & Vitamin D

Magnesium works with Vitamin D by helping it bind to transport in the blood vessels and converting basic forms of Vitamin D to more functional forms. This process is essential for the body to utilize Vitamin D effectively.[6]

• Magnesium plays a crucial role in the conversion of pro-vitamin D into active Vitamin D3 in the body.
• Vitamin D starts as cholesterol in the body and goes through a conversion process to become 25 hydroxy Vitamin D through the catalyzation of UV light.
• This 25 hydroxy Vitamin D further converts to 1,25 hydroxy Vitamin D, also known as calcitriol, which is the active form of Vitamin D in the body.
• Magnesium is needed to help convert the basic forms of Vitamin D to the more advanced forms that are functional in the body.
• Additionally, Magnesium assists in the binding of Vitamin D to transport in the blood vessels, further supporting its role in Vitamin D metabolism.

Magnesium Foods

Dark, leafy green foods are your best source of magnesium from foods.  Almonds and dark chocolate are other options. However, some people are sensitive to oxalates in dark, leafy greens or allergic to foods like almonds and chocolate.

Large-scale, mono-crop agriculture has depleted our soils over time, which means that the micronutrient density of fruits and vegetables today is not as high as it was in the past, so even if you eat plenty of fruit and veg, you may not be getting enough magnesium to meet your needs, especially if you’re a hard-charging athlete or martial artist, so you may still benefit from supplementing with additional magnesium.

Best Way To Take Magnesium Dosage

The current Recommended Dietary Allowance (RDA) for magnesium for adult men is 400-420 mg per day and 310-320 mg per day for adult women.

It’s important to consult with a doctor before starting magnesium supplementation, especially for individuals with kidney problems. Avoid taking magnesium supplements with dairy.

Best Magnesium Supplements

Vitamin D Deficiency

Vitamin D is a crucial nutrient that our bodies need for many functions. Despite this, over a billion people around the world don’t get enough of it.[8] This isn’t just about strong bones – lack of vitamin D can lead to a host of health problems, from heart disease and diabetes to certain types of cancer. 

The study “Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012)” looked at how common vitamin D deficiency is among different groups of people in the United States, using health data from over 4,900 adults.[9]

Here are some key points to consider:

1. Race and Vitamin D Deficiency: The study found that race was a significant risk factor for vitamin D deficiency. African-American adults had the highest vitamin D deficiency prevalence rate, followed by Hispanic adults. This is due to the increased melanin levels found in the skin of these races, which absorbs and scatters ultraviolet rays from sunlight, resulting in less efficient conversion of 7-dehydrocholesterol to pre-vitamin D3, a precursor of vitamin D.
2. Age and Vitamin D Deficiency: Contrary to common belief, the study found an increased incidence of vitamin D deficiency among participants aged under 65 years of age, thus refuting the commonly accepted notion that increasing age is directly proportional to the risk of being vitamin D deficient.
3. Education, Health Status, and Vitamin D Deficiency: The study found that individuals with college education had statistically significantly lower rates of vitamin D deficiency. Similarly, individuals with poor/fair health status were more likely to be vitamin D deficient. 
4. Smoking and Vitamin D Deficiency: The study found that current smokers were more likely to be vitamin D deficient. This may be related to the ability of sinus mucosa to activate circulating vitamin D levels, which is impaired in smokers.
5. Obesity and Vitamin D Deficiency: The study showed statistically significant differences in vitamin D deficiency rates with respect to weight, with a higher percentage of vitamin D deficient participants falling under the category of obese (BMI ≥30).
6. Daily Milk Product Consumption and Vitamin D Deficiency: The study found that daily consumption of milk products serves as an effective prophylaxis against vitamin D deficiency in conjunction with daily sun exposure.
7. Cancer and Vitamin D Deficiency: Contrary to established associations, the study found a statistically significant higher rate of cancer among the vitamin D sufficient population compared to the vitamin D deficient population.
8.  Diabetes and Vitamin D Deficiency: The study found a statistically significant relationship between vitamin D deficiency and diabetes, supporting growing evidence suggesting vitamin D deficiency is a contributing factor to the development of both type 1 and type 2 diabetes.

Our bodies usually make vitamin D when our skin is exposed to sunlight. But most people spend over 90% of their time indoors. Combined with an indoctrinated sense of fear of the sun, most people cover their bodies with sunscreen and clothing when outside, meaning most of us don’t get nearly enough sun exposure to match ancestral levels of vitamin D.

To tackle this, we need to educate people about the importance of vitamin D, check people’s vitamin D levels regularly, and make sure our food contains enough of this vital nutrient. It’s a big task, but one that could make a huge difference to our global health.

Best Way To Get Vitamin D

Sunlight exposure is the best way to get Vitamin D. 10 to 15 minutes of sun exposure per day is recommended as it has additional benefits beyond Vitamin D production. The darker skinned, or the further north you live, the longer it takes to generate enough vitamin D. If sunlight exposure is limited, Vitamin D supplements, particularly Vitamin D3, can be taken. However, caution should be exercised to avoid toxicity.

Best Vitamin D Supplements

Vitamin D supplements come in various forms, such as Vitamin D2 and Vitamin D3. Vitamin D3 is the more active form of Vitamin D and is preferred by most health professionals. 

Thorne Labs is a trusted health supplement company known for its high-quality products and adherence to good manufacturing practices. When supplementing with something as important as Vitamin D3, it’s crucial to choose a reputable manufacturer like Thorne Labs to ensure you’re getting a safe and effective product.

Vitamin D Dosage

The recommended daily dose of Vitamin D varies depending on age, sex, and health status. It’s important to consult with a doctor before starting Vitamin D supplementation to determine the appropriate dosage.

The current Recommended Dietary Allowance (RDA) for Vitamin D for adults aged 18-70 is 600 International Units (IU) per day, and for adults over 70, it’s 800 IU per day.

While the recommended doses of Vitamin D are typically around 600 to 800 International Units (IU) per day, this might be less than what our bodies naturally produce – about 25,000 units per day – when we spend time in the sun. In fact, a seven-year study found that giving hospitalized patients daily oral doses of Vitamin D3, ranging from 5,000 to 50,000 IU, was safe and well-tolerated.[11] This long-term supplementation of Vitamin D3 not only appeared to be safe, but it also led to improved health outcomes without any adverse reactions. Interestingly, the study found that it took around 12 months for blood levels of Vitamin D to plateau with daily doses of 5,000 to 10,000 units, suggesting that our bodies slowly absorb and utilize this vital vitamin.

Light Therapy For Vitamin D

Light therapy and phototherapy have proven benefits beyond Vitamin D production, including improved sleep, mood, and overall well-being. Light therapy involves exposure to light that mimics natural sunlight and can be beneficial for individuals with limited sun exposure.[12]

In the 1930s, vitamin D lamps were a popular way to combat vitamin D deficiency, especially in areas with limited sunlight. These lamps emitted ultraviolet B (UVB) light, which our skin uses to produce vitamin D naturally. People would sit in front of these lamps, much like a sunbathing session, to boost their vitamin D levels. This was particularly useful during winter months or in places with long periods of darkness.  Bonus: you will tan (or possibly burn) when using a Sperti!

Light Therapy For SAD

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References

1. Volpe, Stella Lucia. “Magnesium in disease prevention and overall health.” Advances in nutrition 4.3 (2013): 378S-383S. (https://doi.org/10.3945/an.112.003483)
2. Reference: Wang, Tian-Tian, et al. “Large-Scale in Silico and Microarray-Based Identification of Direct 1,25-Dihydroxyvitamin D3 Target Genes.” Molecular Endocrinology, vol. 19, no. 11, 2005, pp. 2685–2695, [DOI: 10.1210/me.2005-0106](https://dx.doi.org/10.1210/me.2005-0106).
3. Shin, Hyun-Jung, Hyo-Seok Na, and Sang-Hwan Do. “Magnesium and pain.” Nutrients 12.8 (2020): 2184. (https://doi.org/10.3390/nu12082184)
4. Cao, Yingting, et al. “Magnesium intake and sleep disorder symptoms: findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up.” Nutrients 10.10 (2018): 1354. (https://doi.org/10.3390/nu10101354)
5. Hahn, Jill, et al. “Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial.” Bmj 376 (2022). (https://doi.org/10.1136/bmj-2021-066452)
6. Uwitonze, Anne Marie, and Mohammed S. Razzaque. “Role of magnesium in vitamin D activation and function.” Journal of Osteopathic Medicine 118.3 (2018): 181-189. (https://doi.org/10.7556/jaoa.2018.037)
7. Wehr, E., et al. “Association of vitamin D status with serum androgen levels in men.” *Clinical Endocrinology*, vol. 73, no. 2, 2010, pp. 243-248,. DOI: 10.1111/j.1365-2265.2009.03777.x. (https://doi.org/10.1111/j.1365-2265.2009.03777.x)
8. Naeem, Zahid. “Vitamin D Deficiency- An Ignored Epidemic.” *International Journal of Health Sciences*, vol. 4, no. 1, 2010,. (https://pubmed.ncbi.nlm.nih.gov/21475519)
9. Parva, Naveen R., et al. “Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012).” Cureus 10.6 (2018). (https://doi.org/10.7759/cureus.2741)
10. Mandatori, Domitilla, et al. “The dual role of vitamin K2 in “bone-vascular crosstalk”: opposite effects on bone loss and vascular calcification.” Nutrients 13.4 (2021): 1222. (https://doi.org/10.3390/nu13041222)
11. McCullough, Patrick J., Douglas S. Lehrer, and Jeffrey Amend. “Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.” The Journal of steroid biochemistry and molecular biology 189 (2019): 228-239. (https://doi.org/10.1016/j.jsbmb.2018.12.010)
12. Rosenthal, Norman E., et al. “Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy.” Archives of general psychiatry 41.1 (1984): 72-80. (https://doi.org/10.1001/archpsyc.1984.01790120076010)