Fasting for Weight Loss and Health – My Experiences

Disclaimer: I'm not a medical professional. I'm only an interested lay-person with a lot of time spent reading. You should do the same, and consult a doctor. Also drink more water and call your mom.

“Everyone has a physician inside him or her; we just have to help it in its work.  The natural healing force within each one of us is the greatest force in getting well.  Our food should be our medicine.  Our medicine should be our food.  But to eat when you are sick is to feed your sickness.”
                                               – Hippocrates

I recently ended a 5 day fast, and I received several requests to outline my thoughts and experiences on fasting for weight management as well as for health. This isn’t a tactical topic, but if our ultimate goal is to protect and preserve our lives, then we have to consider health and body composition as a topic in our self-defense plan. I’ll try to keep this post short and functional, with lots of links that you can explore if you’re so inclined.

Story Time

It’s 2010, and I’m a 27 year old sedentary gun guy. I have a few formal gun classes, and am quite sure I have a good handle on things. I am two years past my first stem cell transplant for Hodgkin’s Lymphoma and don’t pay much attention to my diet since I am just sort of happy to still be alive. I don’t like to look at myself in a mirror after a shower because I weigh about 235lbs at 6′ tall and I look like a more-pale Stay Puft Marshmallow Man. I had been a bit overweight nearly all of my adult life, but I have reached apex fat. Time to do something new.

Luckily I find a guiding light. I read a thread on TPI, Craig Douglas’ discussion forum, about intermittent fasting for weight loss. Larry Lindenmen writes a great thread that inspires me to give this ‘don’t eat for a while and lose weight’ method a try. I start with 3 days a week, 24 hour fasting in conjunction with beginning Brazilian Jiu Jitsu, and I lose 50 lbs within about 9 months without changing the types of food I ate. Simple. But not always easy.

I had found a method that worked for me. I have continued to use intermittent fasting as a way to maintain body composition in the leaner times, and get back down to a reasonable weight in the chubby times. I’m not an athlete. I’m not special. I don’t have a physically demanding job. I just want to look better naked and avoid avoidable diseases related to obesity.

I’m no stud, but I’m better off than I was.

What Is Fasting?

Fasting is simply not eating. No food in. The duration and purpose is variable, but the principle is as old as humanity. Fasting is in our DNA. When we were living in caves, fasting was the time between finding a berry bush and killing the next antelope. The ancient Greek philosophers advocated fasting for health and mental clarity. There’s fasting in every religion. It’s only recently that we ‘just can’t imagine missing a meal’. America’s waistlines show it.

If you want to try  fasting, think of it as chopping out a few meals that you otherwise would have eaten. With only two 24-hour fasts a week, you are hacking 2500(ish) calories out of your weekly intake. Even if you only view it as a way to control calories, you’re still making a profound impact on your caloric intake and you’ll see the fat fall away. No need to alter the foods you currently eat. Pizza and beer is still on the menu, as long as you make up for the splurge with a 24 hour fast somewhere in your week.

There is real evidence that fasting is superior to simple caloric restriction from a physiological standpoint, but I’ll save some of that for later in the post in case you’re in a rush.

It costs nothing. There’s no preparation involved. It’s time flexible. It’s lifestyle flexible. It’s simple. It works.

Is it hard?

Here’s some quick thoughts I have after coming off of my 5 day fast.

  • I lost 7 pounds, 3-4 of which was fat, and the remaining is water weight. As you shed glucose, you don’t hold as much water. The water leaves after a day or two, and everything after that is fat being consumed.
  • You’ll feel real hunger, not the usual boredom hunger you usually feel. It peaks at about day 2, then after that the feeling of hunger goes away.
  • Coffee makes it easier.
  • Taking control of your hunger is reassuring and empowering. Don’t be a slave to food.
  • Think of calories on a weekly time scale. Know that if you smash 4,000 Calories of wings and beer, that it’s OK. Just eat a little less next week and add an extra 24 hour fast.
  • Due to the flexibility of the ‘diet’, you won’t as easily derail yourself with a big cheat day. I’m prone to derailing when the diet is strict. Fasting means you don’t have to say no to birthday cake or a slice of pizza.
  • I notice a real mood lift once I go over the two day hump (which is the body changing energy pathways from glucose to ketone bodies)
  • Energy levels are steady, but lower than usual
  • Glycolytic exercise like martial arts or crossfit workouts become very difficult on an extended fast. I can easily time 24 hour fasts around Jiu  Jitsu classes, but 5 days straight made me take a few classes off.
  • Feeling real hunger is something we are not used to doing. You will feel real body hunger, not boredom hunger. It’s simple, but it’s not always easy. Remind yourself why you’re doing it and keep yourself occupied with other things. The biggest reason people fail is they sit around fantasizing about eating. Stay busy.
  • For me, ‘eating less’ is difficult. ‘not eating’ is easy. I’m pitiful at self-moderation, but I can easily stop eating for a while.
  • Don’t tell people what you’re doing. They will try to sabotage you. They usually don’t even know they’re doing it. You will get offered cookies and snacks. Keep your plan to yourself until you start making progress. Trust me.
  • You will have a lower food bill and fewer dishes. It’s the diet that pays you to adhere to it!

How Do I Fast?

Most of these fasting techniques allow for black coffee, tea, water, and a diet soda or two. That’s really all you want to ingest. If you sneak a bite, you’re only cheating yourself. As with lots of things, people try to make it more complicated than it is, thus lots of rules and specifics to set their methods apart. When in doubt, don’t eat and only drink water. Easy. Here’s a few variations that I’ve tried.

  • Eat/Stop/Eat: My preferred method. You simply eat a meal, say lunch on a Tuesday, then you don’t eat again until Lunch on Wednesday. 24 hours of not eating. Do this 2 or 3 times a week. You’re hacking 4-6 meals out of your weekly diet which adds up to significant caloric reduction in a given week.
  • The Warrior Diet: It’s a little more structured but basically you’re eating one meal a day, or only a small snack for lunch, then gorging at night. It’s feeding within a small window of time.
  • Leangains: It was designed by a body builder but the crux is that you have an 8 hour window in which you eat your daily calories, and then don’t eat for the next 16. 16/8.
  • Extended fasting to encourage Autophagy: This is a process of cellular cleanup that happens when the body isn’t getting any outside fuel/protein. The body scavenges damaged and old cell components and recycles them for building blocks of new fresh cells. It also reduces inflammatory markers which can help with the myriad issues that people can experience with a prolonged inflammation response. My longest is a 5 day fast, but you start benefiting after just 24 hours. This one is especially interesting to me on the cancer mitigation front.
  • Link to a list of a few more techniques you can try.

Diets that Might Accelerate Weight Loss Combined with Fasting

I like to dabble in diets because it keeps things interesting. I ultimately credit my weight loss and maintenance to fasting, but I like to experiment with my performance and body by trying different ways of eating.

I have tried all of these diets for a minimum of four months. I did Paleo for two years. One common feature of the diets I list is they all strive to limit insulin release (the body’s sugar storage hormone) to one extent or another.

When I fail at a diet, it has always been in my adherence to the plan. That’s a personal failure. Life got in the way of adherence. Every single one of the listed diets has worked for me while I did them. I never stopped because I was experiencing adverse effects or unexpected results.

Dr. Jason Fung’s lectures (embedded below) make a strong case that by limiting the input of glucose/fructose, and thus minimizing the insulin-response, goes a long way to allowing the body to burn through the cellular reserves of glucose and tap into fat storage. The problem of fat loss seems to go beyond calories in/out.

  • Paleo: A popular diet that at its core relies on shopping around the outside edge of the grocery store. Meats, veggies, nuts, fruits. Avoiding (insulin releasing) starches, sugars, and grains. It also tells you to avoid common inflammatory foods like dairy and legumes, which many people have trouble processing and causes an unintended immune response. You can dig for the details if you’re interested.
  • Ketogenic: High fat, moderate protein, minimal carbohydrates. No, eating fat doesn’t make you fat. The goal of this diet is to drop carbohydrate (glucose/fructose) intake down the the point that your body changes energy pathways from glucose based to fat (ketone-body) based. The fat that the body uses is a combination of what you ingest, plus mobilized fat from your body’s reserves. This works really well for fat loss for most people. We have good luck with it.
  • 4-hour body Diet (Slow Carb): lean meat, beans, and veggies and no white foods like sugar, pasta, rice, bread, cheese. Eat the same few meals over and over again, Don’t drink calories. Start your day with protein, Don’t eat fruit. one “cheat day” a week. My wife and I both had good success with this. The ‘slow carb’ part is the insulin limiting key of this one.
  • ChaosAndPain’s Apex Predator Diet: This is a bodybuilder’s diet. A period of strict keto, then daily meat-on-bone meal, protein shakes, one day of fasting a week, heavy lifting, etc.

Why Calorie Restriction Fails

It’s safe to say that everyone has tried the ‘eat less, move more’ type diet for fat loss. It turns out there’s a reason that your weight loss slowed and then halted the longer you were on the diet. It’s the body adapting to a long term self-induced famine. If you severely restrict daily calories over a long period, your body turns down its expenditure of energy to accommodate the long-term shortage. Your Total Daily Energy Expenditure (TDEE) drops to accommodate your caloric deficit.

Fasting is distinctly different than caloric restriction. The total lack of food input actually increases energy expenditure by the body, increases norepinephrine release, and mobilizes fat storage for energy.

If you want to dig deeper into this and see a convincing pile of studies to support this conclusion, I point you towards Dr. Jason Fung. Dr. Fung has a great narrative that is built on 100 years of clinical research. His ‘two compartment model’ makes a lot of sense in explaining why calories in doesn’t always equal calories out. I encourage you to watch his lectures and read his books if this interests you.

If you give it a shot, let me know how it goes. I think you’ll find that it’s a relatively effortless way to lose fat. If you have questions, I’ll answer what I can and refer you to source material as needed.

Resources and More Info

If you have time, please watch this talk:

Dr. Fung also is a big advocate for fasting and actually wrote a book on it. Here he is explaining why fat loss is more than an energy in/out phenomenon.

  1. The Complete Guide To Intermittent Fasting Dr. Jason Fung
  2. EAT/STOP/EAT Brad Pilon
  3. 4 Hour Body Tim Ferriss
  4. Keto-Diet Primer on Reddit



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Meta : Critical Skills and Goals for Personal Protection

I am VERY fortunate to have had the opportunity to train with and listen to some of the brightest minds and greatest thinkers of the personal protection game. Over the last few years, I’ve listened to several of these well respected trainers and researchers present skills they believe really win gunfights based on their personal experiences and research projects. After hearing 4-5 of them, I started to pick up on the overlap. If 5 people from separate backgrounds are saying the same things, that’s a clue that those skills might be worth prioritizing in our training. The first two segments are summaries of regular people’s documented fights, whether reported to the NRA or on CCTV. The remainder of the summaries are  lessons taken from actual gunfighters and the training of successful gunfighters. I think there are very powerful lessons when we observe the overlap between the real incidents with what high-level trainers are teaching their students. Here we go.

Realities of Real Gun Fights – Statistics and Lessons

Photo Credit: Claude Werner

I’ll start with my friend and mentor, Claude Werner – The Tactical Professor. Claude annually compiles the skills that private citizens needed to succeed in their confrontations from The Armed Citizen reports. Here’s his list of needed skills from the first half of 2014:

  • Average number of shots needed 1.43 (most – 2)
  • Retrieve from Storage (handgun) 32%
  • Move safely from place to place at ready 22%
  • Draw to shoot 20%
  • Challenge from ready 15%
  • Intervene in another’s situation 15%
  • Draw to challenge 12%
  • Engage from ready (handgun) 12%
  • Hold at gunpoint until police arrive 12%
  • Retrieve from Storage (unknown) 10%
  • Shoot with non-threats downrange 10%
  • Draw to ready (seated in auto) 7%
  • Engage multiple adversaries 7%
  • Challenge with non-threats downrange 7%
  • Shoot menacing animal 7%
  • Shoot in midst of others 7%
  • Draw to ready 5%
  • Struggle 5%
  • Retrieve from Storage (shotgun) 5%
  • Draw pistol from wife’s purse 2%
  • ID with flashlight 2%
  • Shoot animal from grounded position 2%
  • Shoot with shotgun 2%
  • Retrieve from Storage (rifle) 0%
  • Reload 0%
Photo Credit : ASP

Next in the list of great analysts, is John Correia of Active Self Protection. He has made a business out of analyzing and watching CCTV gunfights and robberies. He has watched over 10,000 incidents on video and recently made a presentation on it. Short Barrel Shepherd did a summary about it here. I’ll drop some bullet points to summarize below.

  • Most gunfights aren’t entangled. Once the gun comes out people tend to separate. Pre-firearm access, empty-handed skills are critical
  • Attacks happen in transitional spaces (parking lots, cash registers, ATMs, upon entering or exiting building or vehicle, etc)
  • Lack of awareness (task-fixation in public) creates big problems
  • 1/3 of the incidents have multiple attackers, with usually only 2 getting shot at before the rest scatter.
  • Whoever lands the first shots, wins
  • In a gunfight, the pistol has to be ready for action NOW due to time pressure (no empty chamber)
  • Cops initiate contact-Criminals start fight vs. Criminals initiate contact – Citizen starts the fight. A plus for us citizens.
  • Tom Given’s ‘car length’ gunfight distance seems to be the norm, though some have been as far as 22 yds.
  • Multiple shot strings are needed to get bad guy to stop
  • Lots of one handed gun usage (for better or worse)
  • After the gun comes out, people move
  • People tend to use concealment and cover interchangeably, and people don’t seem to shoot at what they can’t see, even if their bullets could easily penetrate
  • The desire to close distance with an adversary is hard to resist
  • Malfunctions happen
  • Knife attacks are brutal and rapid, and don’t take skill to pull off.
  • Weapon Mounted Lights haven’t played a significant role in the documented shootings

Training to Dominate Your Gunfight

John Daub of KR Training and his HSOI Blog made a great post about this as well. Here it is. He did an EXCELLENT and well reasoned summary on this very topic as it pertains to ‘average trainees’. I’ll repost his summary below. Take the time to read that full post.

  • drawing from concealment
    • And perhaps moving on that draw (like a side-step then stop; not shoot-and-move)
  • getting multiple hits
  • in a small area
    • 5″ circle? 6″ circle? 8″ circle? consider human anatomy
  • from close range
    • Within a car length, so say 0-5 yards
  • quickly
    • 3 seconds or less
  • using both hands, or maybe one hand (or the other)

Next I’ll cover Darryl Bolke and Wayne Dobbs of HiTS out of Texas. I had the pleasure of listening to their presentation What Really Matters at the Range-Master Tactical Conference this year. I wrote about it here. I’ll recap below.

  • “Train for maximum efficiency at an assessment speed on an acceptable target” -HiTS. The speed at which you can see, interpret, and choose where to hit a target. Asking yourself, “Is my target still there? No? Stop Shooting. Yes? Keep shooting”
  • Acceptable target- Is a target about the size of a grapefruit (The black of a B-8 bullseye target) Heart and brain are both about this size.
  • Always be thinking you’ll need a failure drill (ending with a headshot) and practice with that in mind.
  • Draw but don’t touch the trigger until you have a good sight track. This isn’t good for shooting, but it’s good for people management.
  • Don’t touch the trigger until you have satisfied these three. Target ID, Objective reason to shoot, and your firearm is aligned with that shoot target.
  • Train what is hard (50 and 100 yd pistol shooting, for instance)
  • Train to an accuracy standard, not a time.
  • You WILL be able to see movement of your target peripherally while maintaining a hard focus on your sights. Use your sights.
  • All you REALLY need in a carry gun is sights I can see, a usable trigger, and reliability
  • LAPD trains to a .5 second split time, their shootings are shot WELL.
  • If your splits are faster than .3 seconds, you’ll fire unintentionally until the signal to stop makes it to your hands. (force science)

Lastly, I’ll cover John Hearne’s excellent lecture Who Wins, Who Loses, and Why: Understanding Human Performance When Death Is On The Line. He presented this at Paul-E-Palooza in Ohio this year (and will again at next year’s Tactical Conference at DARC) John’s research has lead him to a summary list of necessary skills for dominating wins in gunfights. I’ll give the synopsis.

  • Our goal should be to remove novelty, if we have seen it before, we will be able to act more quickly. Always seek exposure to novel stimuli, and war-game scenarios.
  • Build valid mental maps, develop emotional bookmarks to positive outcomes, Force On Force, video simulators, thinking and shooting, address physiological effects of stress
  • Develop robust motor programs. Break tasks down into steps, start slow, build speed, find failure points. Build new pathways in mind for motor programs (myelination)
  • Primary Pistol Skills – Failure drill from holster, failure drill from ready, moving off-line, minimal reloading
  • Secondary Pistol Skills – Type 1/2 clearing, one handed shooting, precision work
  • Tertiary Pistol Skills- Type 3 malf. clearing, shoot and move, one handed malf.
  • Allocate resources based on probability of need, focus on primary skills until overlearned
  • Keep skills and mental maps refreshed. It’s about recency over volume. (dry-fire at least weekly, life-fire at least quarterly)
  • Make People Think with a gun in hand.
  • Train emotional control via books, visualization, combat sports, rock climbing, talking with gun-fight survivors, etc.

In Closing

This post is plenty long, but it should be pretty clear which skills are needed often, work well, and are worthy of your precious practice time. I hope you found this summary of summaries worthwhile.

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Paul-E-Palooza 4 – 8/19-20/2017 DAY 2

Day 1 review here.

Day two I attended Greg Ellifritz’s terrorist bomb response block, Eli Miller’s EDC Medicine block, and helped Dr. House with his Living with the Snub Revolver block. Here’s a summary and the high points.

Sunday Block 1 – Greg Ellifritz

Greg’s block on Armed Citizen Response to the Terrorist Bombing was a real eye opener. He starts the block with a very detailed look at the history of the use of bombings with active shooters since 1928.The two have always gone hand in hand, apparently. The motivations of most bombers was also discussed. He then moves to a relatively detailed look at the components and methods used to make explosive devices (initiators, booster, payload). The ease of manufacture of homemade devices, commercial explosives, and what this stuff actually looks like (no recipes though). Following were some videos of terrorist bombers seconds before (and after) detonating their devices, and the blast radius and average times (Israeli study) you have before a suicide bomber chooses his target and detonates. Greg has written pretty extensively on this topic on his blog and I encourage you to seek this info out. Here’s the high points:

  • Do not touch a suspected device
  • If you can see the bomb/explosion, you’re too close.
  • 50% live/die line for most man carried devices is 50ft (is your shooting up to the task for a headshot? body shots can set off unstable home-made devices), 200-400m deadly frag zone
  • You won’t know how the bomb is triggered
  • You won’t recognize the bomb
  • Plan on a secondary device
  • Be aware of the bomber’s handlers
  • You’re (I’m) likely not good enough to see it coming, so be prepared to just get away from the primary bombing site AFTER it detonates.
  • If you want to help, the best thing might be to move the injured to an open space, away from vehicles and parking lots, where you can assist in the aide. Be wary of obvious places that are crowded with lots of hiding places for secondary devices
  • Within pistol range is within bomb range and you might die.
  • Staying at the primary detonation site opens you up for the secondary, and you might die.
  • This sort of thing will get more frequent stateside in the coming decades.

Sunday Block 2 – Eli Miller – EDC Trauma Discussion

This was an informal discussion of EDC and vehicle trauma kits. Eli fielded questions and invited the students to get their personal and vehicle trauma kits for critique. He recently returned from a stint in Iraq in a field hospital and has a lot of recent and relevant trauma experience. I’ll sort of blast out a bunch of notes that I wrote.

  • Ceasing major hemorrhage should be priority
  • Tourniquets go high and tight, most failures of application of TQs is from it being too loose before the windlass is wound.
  • ‘sterile’ and field medicine don’t really jive. The patient just had metal tear through them. Let IV antibiotics care for that, just get the bleeding  stopped.
  • TCCC tactical combat casualty care.
  • Deep packing and direct pressure
  • Gorilla tape and wrappers make great improvised chest seals. wrap 10′ around an old credit card to have a flat pack of versatile tape. White medical tape doesn’t stick to dirty, bloody, hairy stuff so don’t waste your time.
  • chest seals work. So do the wrappers of other medical items with gorilla tape.
  • For most lay first-responders , the chest decompression needle is not worth the risk.
  • Tourniquets are only worth a damn if they have a windlass. SOFTT-Wide, or the North American Rescue – CAT are the only two he’s comfortable with recommending. The RATS and SWAT are rubberbands, and not TQs.
  • He likes the Frog.Pro ankle rig for EDC carry.
  • He likes the small rescue hook for clearing clothing. NEVER use a pocket knife because stabbing your patient isn’t ideal.
  • Israeli Bandages or OLEAS bandages for vehicle kits, and the H&H mini compression bandage for ankle carry.
  • Combat Gauze, Celox or the other impregnated hemostatic gauze are great. If they expire, they’re still gauze.
  • despite what you heard, tampons still aren’t good for stopping leaks. Tampons are built to absorb blood, packing a wound is a way to get direct pressure to the vasculature AT THE BLEED site and give something to clot onto. Those are not the same thing. A bullet wound can take 2 rolls of gauze.
  • A sharpie in your kit can help you pack wounds if the holes are too small for a finger.
  • Gauze is cheap, carry a lot.
  • Always pack a wound without losing contact with the gauze. It’s easy to accidentally rip the gauze you’ve packed out of the wound if it catches on a piece of velcro or something.
  • Most hemostatics are good 2-5 years beyond their stated shelf life, though eventually they WILL expire.
  • Boo-Boo kits and trauma kits should be distinct and separate.
  • Civil War era ‘binding’ is still very much a useful technique for junction wounds (Hip and shoulder, think blackhawk down). You basically pack as much as you can, then put a big wad of gauze on top of that, then bring the knee up to the chest to increase pressure at wound site. Use ratchet straps or rope to keep that limb pinned to the torso and increase local pressure at wound site.
  • Always pack a wound, even after a TQ, to prevent further tissue damage and immobilize locally destroyed bone.
  • Buy quality medical shears. They’re worth the expense.
  • Headlamps in your trauma kit are invaluable.
  • “Life over Limb”

If you want to support Eli,  you can buy his poster (see FaceBook inlay)

Sunday Block 3-4 – Dr. Sherman House – Living with the Snub Revolver

To round out my weekend, I volunteered to help Sherman run his ‘Living with the Snub’ block. In it he gave some wisdom on keeping small revolvers running and some building block drills to run them efficiently.

  • The Dejammer and an old tooth brush are two tools to take with you when you shoot your revolvers. Keep un-burned powder from under the ejection star, and poke out expanded and stuck brass.
  • Revolvers are tolerant of neglect, Semi-Autos are tolerant of abuse. The revolver that’s in Grandma’s drawer likely still runs like the day it was put away 40 years ago.
  • Some ‘best practices’ with revolvers regarding reloads and manipulations
  • Building block drills, shot the retired LAPD course, and a class walkback drill on steel to build confidence.
  • Don’t worry about ammo as much with a snub, be concerned with if the ammo hits to the top of the front sight post.
  • WadCutters make great defensive ammo

The weekend was over too quickly. It was a whirlwind of bonding, brotherhood, and celebration. I’m truly honored to be a part of this, and inspired by my peers. Thank you to everyone who came and supported the cause. If you didn’t come, hopefully I’ll see you all next time around. There isn’t a more noble pursuit. Train Hard and Be Dangerous.

Mark

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Paul-E-Palooza 4 – 8/19-20/2017 DAY 1

The 4th Paul-E-Palooza training event is in the books. The event is a memorial fundraiser to help Paul Gomez’s children after Paul’s untimely passing several years ago. The organizers, William Aprill and Sherman House , and a slew of other top tier instructors, volunteer their time to raise funds for the kids. It’s tactical philanthropy at its best.

The event was a great time. But with two ranges and two classrooms to choose from for the eight total time slots, I had to pick and choose what I decided to take. It’s an exercise in limited resources and unlimited wants. I’ll outline the high-points of the instruction I took. Here’s some notes.

Saturday Block 1: Chuck Haggard – Between a Harsh Word and a Handgun

In this block, Chuck discusses less lethal force options for the private citizen. The primary focus is on Pepper Spray (O.C. – oleoresin capsicum). He explains the history, ingredients, physiological effects, difference in the strength of formulations, how companies rank the ‘heat’, tactics of use, role playing and demo. It’s some of the only info I’ve seen in the training community on the intelligent use of OC for private citizens. Here’s some of the high points:

  • His experience is it is 80-90% effective in police work. The reason it’s not closer to 100% is because police have to spray and then put handcuffs onto the sprayed person. We as private citizens can spray and immediately leave.
  • Favorite baton is the PR24 Monadnock style. Collapsible batons are sub-optimal
  • Civilian Tasers Suck, are fragile, and have a different pulse frequency than police Tasers. (The little pink gun show stun-guns are utter garbage)
  • “Wasp spray is fuckery” – Chuck Haggard, it’s ineffective a stopping someone right now, and is a low level neurotoxin (organo-phosphate) so it might give the guy cancer in 10 years. Which is bass-akwards from what we’re looking for.
  • A fire extinguisher makes a good improvised eye and lung irritant for school workers. Flood a hallway and make a smoke screen. Bright flashlights are also great for these folks.
  • The ‘Major Capsinoid Content’ is the number that matters.
  • Sabre Red is 1.33% MCC (Bear spray is limited to 2% by law, so Sabre is HOT)
  • Stick with Cone or Spray for most uses. Foam or Gel is for institutional use to avoid contaminating an air system.
  • MACE (brand) spray is weak sauce
  • The Spitfire (now discontinued) and ASP Key Defender have about 5′ range. They’re like the ‘mouse guns’ of the OC world. Better than nothing, but you would prefer something better when it comes time to use it.
  • The Kimber Pepper Blaster thing is garbage. No way to aim, 2 shots. With regular OC, you can sort of walk the stream onto the face. If you miss with the Kimber, you’re boned. Plus, a lady got her eye destroyed by one. That’s grave bodily harm….
  • Combo CS/OC is a gimmick. CS takes time to work, requires heat to properly disperse, and is a bigger hassle to decontaminate
  • Work failure drills with flashlight and OC, then drop OC and draw pistol, etc.
  • Sabre Stream with pocket clip – http://amzn.to/2g6hso9
  • Sabre Stream Trainer (Inert) – http://amzn.to/2wztZYj
  • ASP Key Defender baton – http://amzn.to/2wovaJv

 

Saturday Blocks 2-4: John Hearne – Who Wins, Who Loses, and Why

This is a talk that I’ve been looking forward to for several years. It is the ongoing pet project of John Hearne, an instructor with Range-Master since 2001, Federal LE Ranger since 1992, and research geek. This is a 8 hour lecture, so I’ll only share the purpose of the talk and a few high points. If you EVER get a chance to hear this talk, you should make it a high priority, it’s powerful and very useful stuff. It’s a little esoteric, but if you’re a nerd like me, you’ll dig it.

High Points:

  • Understand winning and losing
  • Understand how the human animal is wired, how it works for and against us, and how we can rewire the system to out advantage
  • Counter the VAST misinformation that exists on this topic in the training community
  • Understand what is reasonably possible to achieve with meaningful training
  • Understand how to improve our personal performance under stress, and best training methods.
  • Meaningful training can allow you to ‘overlearn’ skills and physically restructure the brain
  • Why you won’t necessarily have all of the scary side effects of adrenaline that are popular to preach in basic handgun classes (hands to flippers, tunnel vision, etc.)
  • Study of a decision tree for a good guy who is trained and untrained when they are in their gun-fight. Staying in the rational mind and not to an emotional state have MUCH higher chance of winning.
  • The importance of mental maps, eliminating novel stimuli, and dedicated practice
  • Over time the brain can refine how much adrenaline is released for a given situation. The untrained are usually ALL/NONE.
  • Emotional Bookmarks (e.g. hand on stove) ties past experiences to influence current actions. FOF creates this for us. Exists between rational/emotional mind
  • Cops who win fights – 90% had high physical fitness, 75% had scenario training, preplanned responses, multi-tasked well, able to quickly assess, relied on patters over explicit observation.
  • There’s nothing ‘natural’ or ‘instinctive’ about firearms usage. The only thing natural is to run away screaming and pissing yourself. Therefor everything can be learned. (he basically shit all over many training modalities that are currently popular)
  • There is no ‘innate hesitation to kill’ as Grossman proposes in On Killing.
  • Shuts down ‘it’s impossible to focus on your front sight under stress’ argument with anecdotes and science.
  • Recency is one of the most important predictors in success. (airplane studies)
  • How to not get shot by the police – study of “A Critical Analysis of Police Shootings Under Ambiguous Circumstance”
  • Training Implications of all this research.
  • Here’s two charts that are property of John Hearne. The first is what gives you the best value that corresponds to winning, and the second is shooting drills and ranking that indicate high shooting automaticity.

If you want a taste of John’s work, he wrote a chapter in Massad Ayoob’s book Straight Talk on Armed Defense – http://amzn.to/2woYTlX

Day TWO is coming up next. Thanks for reading.

Mark

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