#87: Brock Armstrong

Brock Armstrong on protein, strength training, losing body fat, and self-testing 

Host Brad Kearns welcomes popular recurring guest Brock Armstrong for a wide-ranging discussion, including: latest trends in ancestral health, why the protein fad is missing the boat, and how lowering protein might improve both health and peak performance (hint: shouldn’t be using protein as fuel, even when you are trying to increase muscle mass); Brock’s transition to serious strength training: he works hard in the gym for 45 min, Brad for only 15 min. But this could be a function of their neurotransmitter composition and optimizing workout types and workout patterns accordingly (listen to Dave Dollé show #47 for more detail on this important, but little-discussed topic). Brock’s shocking DEXA scan results showing he had osteoporosis and also an elevated body fat number that calls into question all other less-precise methods as being perhaps inaccurate. The pair discuss the pros and cons of self-testing. Yes, it’s important to get regular checkups and screens, address all health concerns, take advantage of online customized blood testing, and even look toward alternative healers for peak performance goals. But overdoing it and getting OCD about it can become stressful in and of itself. Reference Andrew MacNaughton’s oft-discussed mantra of making training decisions according to moods, and always factor intuition into your health and training picture. Enjoy this lively and fast-moving discussion that will definitely get you thinking, especially about stuff you should test and track and other stuff you might not want to worry too much about!


Are we in the ancestral movement eating too much protein? [00:01:20] 

What is happening when you are taking in more protein than you need and ballooning up? [00:06:32] 

How does one optimize the diet to get the balance with desired body composition? [00:11:25] 

How does one know how much time one needs for a workout? Is it a genetic contribution? [00:13:51] 

What does one learn about fitness when measuring body fat? [00:22:26] 

What surprising results happened with Brock’s bone density exam? [00:31:09] 

What does the regular person look for when they go to their family physician about their overall health? [00:35:30] 

Do we really need all the technology (apps, scans, etc.) to maintain our body health? [00:44:05] 


String challenge: Put string around waist. If the distance is less than half of your height, you are “healthy.”[00:52:54] 

The collarbone challenge: Take a roll of quarters and place them in the space of your collarbone. If they stay put, you are efficiently skinny. [00:53:43] 

Brock Armstrong


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