All Out Effort

Monday, December 15, 2014

Understanding Our Carbohydrate Tolerance

The process of weight gain and weight loss

By Sam Yang - Get similar updates here

When a human body harvests more energy into fat storage rather than oxidation, is when we have obesity. The problem is not as simple as controlling energy intake and expenditure (calories), as the body is stuck in storage mode, where no matter how little energy is taken in, it is diverted into fat cells for storage. The big question is, what's causing our body to trigger a hormonal response where we store everything we eat? The answer may be carbohydrate intolerance.

When we limit carbohydrate intake while increasing fat intake for a period of several weeks, is when fatty acids and ketones become the primary fuel for the body, breaking us from fat storage mode. This is referred to as keto-adaptation.

Thursday, December 11, 2014

My Top Pick For Fish Oil

Benefits of a fatty rich diet
Credit Flickr/Danny Hope/CC

Fish oil may be the only supplement you need

By Sam Yang - Get similar updates here

I was recently at a health conference. The presenters varied in backgrounds, from working with professional athletes to hospital patients. They also had different views on how many supplements we need, from just a few to a whole cabinet full. One thing they all agreed on was that it was a pretty good idea to take fish oil. When asked what brand they like, since there are so many, they all said Nordic Naturals. I've been saying the same thing. They're regarded as the highest quality fish oil company because that's all they do. That matters because there are too many things that can go wrong with omega-3 fatty acids. People who work with athletes to patients don't have time to be mess around and pretend all the brands are equal. Nordic Naturals only fish from cold clean waters, use small fish, controls the process from beginning to end (vertical integration), and is completely transparent. It's the only company that takes it from raw material to consumer. It's more costly but it's the only way to control and maintain pharmaceutical grade quality.

A fish oil company needs to be vertically integrated

Tuesday, December 9, 2014

11 Year Old Explains Everything You Need To Know About Food

11 year old explains everything you need to know about food
From TEDx

Eleven year old explains everything you need to know about food

By Sam Yang - Get similar updates here

You've heard so much about what's wrong with our food but couldn't really wrap your mind around it because it's too complicated. That's because an 11 year old never explained it to you.

Sunday, December 7, 2014

My BJJ Is About Resilience

What martial arts belts really mean
Getting my brown belt from Cobrinha

Every BJJ journey has a backstory...

By Sam Yang - Get similar updates here

My Jiu Jitsu training has been sporadic recently. My instructor is aware of my situation and knows my time is not my own right now. He told me to come by Saturday, even if it was late, even if it was only for ten minutes. I showed up at the end and what ended up happening was me being promoted...

Cobrinha holds a belt ceremony once a year, to mark the occasion he hired professional photographers. When my name was called, there was a technical error and the photographer had to leave to change batteries. We stopped the ceremony. People jokingly called out for a speech. Cobrinha looked at me and gestured for me to address the audience. I thought about it, then I began to speak. A lot of my thoughts were jumbled and I'm not all together sure if it made sense, at the time I wasn't sure if I was even speaking English.

The photographer was MIA but fortunately my friends Chris and Charles were able to record it respectively on their phones, and Charles was good enough to edit it together into one video.

Wednesday, December 3, 2014

It's Not As Simple As Calories And Exercise

More sugar more weight gain
It's not just about calories as we once thought...

Insulin balance key in weight loss more than calories

By Sam Yang - Get similar updates here


We now know it's not as simple as counting calories and avoiding fat. From alternative health to Western medicine, there has been a culprit we all know and love that's been protected from scrutiny -- sugar. It's also the only nutrient that still has no daily recommended intake.


The key to understanding the idea of sugar rather than simply calories being the cause of obesity is understanding that obesity is a hormonal response, not just an energy response. Simply stated, the more you eat sugar (carbs, starches), the more your body secretes insulin. More insulin, the more your body stores fat. Even if your overall calories are low, if sugar is high, you'll still gain fat. Especially the more dangerous fat known as visceral fat.

Sunday, November 30, 2014

My Interview On Mindset, Fitness, Change, Martial Arts, And Productivity

Sam Yang interview about productivity and martial arts
Via LetzTrain

Mindset, martial arts, and creating change

By Sam Yang - Get similar updates here

If you're into productivity, life hacks, mindset, business, martial arts, BJJ, health, fitness, or just curious about who I am -- check out this podcast interview I did with Jason Bridger-Berkeley of LetzTrain, where I discuss some of my personal philosophies, habits, and things I work on with my own clients. I'm a fan of Tim Ferriss, Dave Asprey, Napoleon Hill, Tony Robbins, and Malcolm Gladwell -- but my viewpoint is first and foremost from the perspective of a life long martial artist. I read as much ancient texts; from western stoicism and eastern philosophy, as I do scientific studies and productivity hacks.

From training with Rubens "Cobrinha" Charles Maciel, using post-it notes to optimize creativity, that change is incremental, recognizing you are probably your own biggest obstacle, and how you must prioritize your time and energy wisely to get anything done.

Thursday, November 20, 2014

From The Perspective Of A Fitness Professional

Even Venus must reconcile who she is with how she wants to look

Even Venus must reconcile who she is with how she wants to look
Venus At Her Mirror by Diego Velázquez c. 1647–51.
By Sam Yang - Get similar updates here

As a fitness professional and a personal trainer, these are the attitude changes a person must make if they want to get in shape and live a happy life.

Want, Willingness, Adherence, Need, And Happiness

Wanting something, and willingness and discipline to get something are not the same. You may want to learn how to swim but you may not do all the things it takes to actually learn how to swim. Increasing want does not automatically raise all the other parameters needed to create change. The only thing that may go up with your want may be your sense of guilt and shame for not accomplishing your goal.

Being happy is paramount over any weight loss goal.

Monday, November 10, 2014

Empathy Takes Courage Sympathy Does Not

Empathy takes courage, sympathy does not
Photo by Anton Croos

What is the difference between empathy and sympathy?

By Sam Yang - Get similar updates here

Empathy - The ability to understand and share the feelings of another.

Sympathy - Feelings of pity and sorrow for someone else's misfortune.


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