The Sword Guy Podcast

Your challenge for April

Eat Well.

Last month’s challenge was very simple: prioritise sleep. While sleep quality varies hugely, it’s still basically the same thing for everyone: there’s good sleep, there’s bad sleep, and there’s enough sleep or not. We all know what we mean by ‘sleep well’. But what do we mean by ‘eat well’? ‘Eat well’ is incredibly varied. Eat well for what? The challenge this month is simply this: pay attention to what you eat and why.

No area of human health is more riven with controversy and ill-feeling than discussions around what we eat. Very few people are actually rational about it, and I’m certainly not one of them.

You can optimise your diet for many different things, and they will all look different. Here are some common priorities, in no particular order:

1. Athletic performance in your chosen field. Should sprinters eat like marathon runners? Probably not.

2. Muscle gain. All serious bodybuilders have pretty strict diets, and are often eating far more than they really want to, to persuade their bodies to store so much protein as muscle.

3. Fat loss. Probably the most common reason people pay attention to their food habits, and also an area where emotions run very high.

4. Pleasure. Many pleasurable foods are contraindicated by other priorities. If only chocolate was disgusting…

5. Ethics. The food you choose to buy has been produced, distributed, and sold by people. All three of those steps have ethical considerations. Animal welfare is one; the environmental impact of crops like soy is another. How far the food has travelled is yet another.

6. Longevity. This usually revolves around restricting calories, fasting, and other unpleasant practices.

7. Social connections. Many food practices have social dimensions. I have dinner with my wife and kids every day. We sit down together for it, no screens. Sometimes what we eat is affected by that priority; if we’re running late and the kids are hungry, I might make something quickly so we can eat together. Making something that is a treat for the kids usually means it’s not good for my longevity, athletic performance, or fat loss. But it’s very good for my mental health to have strong bonds with my children.

8. Convenience. How often have we eaten a less-optimal food because it was right there, instead of taking the time to make or find something better?

9. Cost. Many people can’t afford to buy enough of the higher-quality food that would be better for them. Some people just don’t prioritise food in their budget the way they prioritise other things.

The principles of nutrition are quite straightforward: eat enough of the things you need but not too much, avoid the things that are bad for you, and spend enough time without eating for your gut to rest. Given that we live in a culture of abundance we tend to classify diets by restrictions, and take the “getting enough” side of things for granted. Those restrictions are:

1. Restricting specific foods. Many cultures have a taboo food that other cultures suffer no ill effects from. Most weight-loss diets have some form of ‘don’t eat sugar’. Vegetarianism restricts all meat.

2. Restricting food quantity. You can have this much ice-cream, but no more. For most of my lifetime, most of the popular weight-loss diets have been about calorie counting, and reducing the overall quantity of food.

3. Restricting when you can eat. Most traditional cultures have periodic fasts, and we all fast while we’re asleep. One currently popular form of this (which I actually find very useful for my body and my purposes) is the not-very-well-named “intermittent fasting”, in which you restrict food to an eating window, such as 14 hours of no food, 10 hours of food (so if you eat breakfast at 7am, you need to stop eating by 5pm). Popular versions of this include 16:8 and 20:4.

But my own parents remember food rationing during the war. Perhaps half the people currently alive and 99% of all humans who lived before the 1950s are far more concerned with getting enough food than with being precious about when and how much they eat. There are also psychological costs to viewing food as something to be restricted, so you may prefer to think about how do you get enough of the high-quality food, rather than restricting yourself.

So what should you do?

The Challenge this month is: examine your priorities regarding food, and make choices consistent with those priorities.

I did say that’s a challenge. It’s really, really, hard for most people.

I would start by asking yourself what your priorities are. Are they even on my list? Then look at what you are actually doing, and decide how closely your actions match your priorities. It might be better to do that the other way round- look at what you are doing, and from there deduce your priorities.

Some priorities are mutually exclusive. Generally speaking, dietary practices associated with longevity are not associated with muscle gain, or pleasure. But most people have many conflicting priorities. So prioritise! Which do you want more? And can you balance your priorities in a practical way?

Then look at the downsides. Swordsmanship is awesome good fun: until someone loses an eye. So we wear fencing masks. What can you do to minimise the downsides of your priorities?What are the ethical implications of your muscle-building diet? What are the longevity implications of your pleasure-focussed diet? In all things, you want to cap the downside. Can you minimise the ethical problems of some of your choices, by choosing a different brand or supplier? Can you minimise the health problems of your pleasure-focussed diet by for instance intermittent fasting?

With your better sleep, and your ability to acquire or drop habits, you should have the internal resources you need to make whatever changes you want, for your priorities.

My only specific advice is this- leave virtue out of it. Deciding you want pleasure in your life does not make you a bad person, and deciding you’re going to cut out meat and fast every week does not make you a good one. Any extreme is self-indulgent: It is no less self-indulgent to starve yourself than it is to stuff yourself.

If you are looking for ideas about how to proceed, then you may find my other posts on nutrition helpful:

Eat Right for Fight Night

The Myth of the One True Diet

Skittles Beat Watermelon 

How I lost 10kg in 3 weeks without effort or hunger

 

Jousting with Callum Forbes

Episode 40

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/jousting-episode40/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Callum Forbes is an extremely experienced martial artist, having got into sports fencing in the late ‘70s, and Hapkido from 1982. But then HEMA drew him in, both from a love of Dungeons and Dragons, and from a disillusionment with the ruleset of sports fencing.

In this, our 40th episode, Callum tells us all about jousting – how it works, how he trains, what sort of horses you need and how competitions are held. Since the mid ‘80s, Callum has been building up jousting tournaments in his native New Zealand, to the point where he hosts international tournaments. We discuss the challenges that brings, particularly when you are not a multimillionaire and can’t fly your own horse around the world with you. He also explains what a fantastically all-inclusive sport jousting is, so long as you can ride a horse!

We also talk about recreating Fiore’s highly dangerous (and effective) mounted combat plays, and Callum has kindly agreed to film them for us. Watch this space for those.

 

Callum’s YouTube channel is here, with lots of videos of jousting training: https://www.youtube.com/channel/UC0s38rZT23Y67XwVy2ypsjA/videos

And for The Wellington Hapkido Academy, where Callum is chief instructor, see here: https://www.wellingtonhapkido.com/about

 

An unconventional approach to HEMA, with Lauren Ings

The Sword Guy Podcast, episode 39

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/unconventional-approach-to-hema-episode39/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Lauren Juliette Ings is an assistant instructor with the Stoccata School of Defence in Sydney, Australia, and is also a circus performer, a burlesque dancer and an actor.

In this episode we chat about making HEMA more appealing to women, the LGBTQI+ community, and people of different physical abilities. Lauren is hugely passionate about making HEMA more accessible, friendly and fun for all and her style of teaching is rather different from the “middle aged white dudes” of traditional historical fencing schools. We talk about what we can do to get that first woman in through the door, and how important representation is in our schools, books, and materials.

You can find Lauren on Instagram @La.Petite.Morticia. (Nudity warning!)

The Stoccata School of Defence: https://stoccata.org/

 

Portuguese Party Weapons with Jessica Gomes

The Sword Guy Podcast, episode 38

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/portuguese-party-weapons-episode38/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Jessica Gomes runs her own club, the Velha Guarda Marcial, in beautiful Sintra, Portugal. She focuses on Fiore’s system, Capoferro rapier, and Portuguese staff fighting, Jogo do Pau. Jessica explains what this Iberian “party weapon” is all about, and how it influences and complements training with other systems.

There are some pictures of the Portuguese staffs here, with English translation: https://www.jogodopau.pt/category/media/fotos/feiras-e-romarias/  

We talk about teaching different weapons systems alongside one another, such as Jogo do Pau and rapier, and how you keep them separate… or not. There is also lots of advice in this episode for anyone thinking of setting up their own club. We discuss the cultural side of HEMA and how we could get it recognised as a world heritage activity, with the aim of making it easier for new clubs to get started and to help with weapons regulations.

For more information on the Roberto Gotti exhibition in Minsk that Jessica attended in 2019, see here: https://www.hema-minsk2019.org/catalogue

 

Medieval swords and research, with James Hester

Episode 37

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/medieval-swords-and-research-episode37/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

James Hester has been involved with HEMA since the age of 15, when he began performing fight shows throughout New England. He then set his course as an academic and educator, working in museums before completing an MA in Medieval Studies in the UK. He then joined the Royal Armouries Museum, rising over five years to become Curator of Tower Collections at the Tower of London. In 2015 he was awarded the Arms & Armour Heritage Trust Studentship to complete a PhD focusing on late medieval martial arts at the University of Southampton. A summary of the PhD thesis is here.

In this episode we talk about James’s exciting research, particularly about matching up the treatises and other sources we have from the period with the notches and dings found on weapons and skeletal evidence from battlefield graves to work out whether the techniques detailed in the fencing treatises were ones that were actually used at the time. Is it possible to extrapolate from a fencing treatise that this is how people actually fought? Click on the link for a video lecture on some of James’s research into damage on arms and armour.

We also talk about the passage of arms events James has organised, and his attempts to make the armour at these events as historically accurate as possible, i.e. not what we would think of as “safe” by modern standards. To read more about the 2018 passage of arms at the beautiful Château de Castelnaud in the Dordogne, France, see here: A brief write-up of the 2018 Judgement of Mars with some photos. For more photos, see this link from Facebook: Photos by La Mesnie du Blanc Castel of the 2019 Judgement of Mars on their Facebook page.

In the introduction I mention photographs of the treatises at the Fencing Museum in the U.K. You can see these here: https://guywindsor.net/2017/06/a-great-week-for-historical-fencing/

For more information on James and his work, see:

Patreon: https://www.patreon.com/schoolofmars

Website: http://www.schoolofmars.com

FB: https://www.facebook.com/schoolofmars

Twitter: @schoolofmars 

 

Historical Medieval Battle in New Zealand, with Dayna Berghan-Whyman

Episode 36

Photo by Keane Chan.

 

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/historical-medieval-battle-nz-episode36/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Dayna Berghan-Whyman is the President of the New Zealand Federation for Historical Medieval Battle and Buhurt. In case you haven’t heard of it, Historical Medieval Battles (HMB) are full contact sports fighting, where defensive and offensive weapons of the Middle Ages are used. It includes historical fencing, buhurts, melee, duels, small-group battles, mass field battles, professional fights, etc. In our conversation Dayna explains her involvement in getting this sport recognised in New Zealand.

In this highly entertaining episode we talk about the challenges of competing in tournaments on a world stage, when you live SO FAR away from everywhere else. Dayna explains what it’s like to get off the plane after 30 hours and realise your armour hasn’t arrived, or what to do when the Italian medics cut your armour off you when you get knocked out in a battle. It’s very costly in terms of time and money doing this sport at a top level, especially in Covid-19 times with the potential for lengthy quarantines. She also talks about the challenges facing women in the sport and how hard it is to get experience when you simply don’t have enough opponents.

Listen to this episode for a hilarious anecdote involving Dayna’s mouth guard and bird poo (yes, it’s as bad as you think) and why a bloody knife made Dayna late for a seminar with Guy.

Please note that this conversation was conducted in December 2020 and the details of some 2021 competitions have since changed.

To find out more about HMB and Buhurt, visit:

Buhurt New Zealand

Historical Medieval Battle International Association

Analysing sword science and technology with Myles Cupp

Episode 35

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/analysing-sword-science-episode35/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Myles Cupp is an instructor at South Coast Swords, in California. You might have seen him on the History Channel's Knife or Death show, and he's a contributor to swordstem.com. SwordSTEM is a website dedicated to applying science to sword martial arts, which analyses martial arts with rational, evidence-based methodologies. In our discussion we talk about some of the articles on SwordSTEM, and how looking at the numbers can influence the rules of tournaments, the gear we use, and the most effective ways to fight.

Myles’ day job is as an engineer at Disneyland, and we talk about working on rides like the new Star Wars Rise of the Resistance. We also chat about driverless cars, and speaking Italian like a native, but the episode is really all about swords! One of Myles’ guiding principles is about sharing knowledge, and his work on SwordSTEM is bringing fascinating information to light on really understanding what is going on in tournaments, the swords themselves, and our training methods.

Useful links from this episode:

Store Webpage:
https://southcoastswords.com/

Club webpage:
https://southcoastsword.com/

YouTube channel:
https://www.youtube.com/channel/UCM5BmY0WSmMUq6dskeIUluQ

SoCal Swordfight:
https://socalswordfight.com/

And of course, SwordSTEM:
http://swordstem.com/

 

Battle of Nations with Beth Hammer

Episode 34

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/battle-of-nations-episode34/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

In this episode I talk to Beth Hammer. One of Beth’s favourite pastimes is “This is Sparta” kicking people through fences as part of Battle of Nations competitions. Based in Seattle, USA, Beth practises HEMA and Escrima, and is now enjoying the freedom of Battle of Nations fighting. In this episode we explore what this fun activity involves, and also talk about Beth’s other hobby of fireman’s lifting men much bigger than herself, including me!

Photo by Olivia Blake

Beth is also an artist, specialising in sculpture and making models. And when she is not doing all that, she also finds the time to be one of the organisers of Swordsquatch, which is an amazing annual event for swordy people. We talk about what goes into organising and planning it, and if you listen there’s also a mention of my purple sparkly unicorn underpants, which you'll want to see:

You can find Beth at @mudskipperrodeo on Instagram, and her Patreon for her tiny monster sculpture is www.patreon.com/mudskipperrodeo.

 

How to Make Swords, with Craig Johnson

Episode 33

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/how-to-make-swords-episode33/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

Craig Johnson is Manager of Arms and Armor, a sword lover's dream job, as they make a wide variety of items from the Medieval and Renaissance periods to faithfully recreate the look, feel, and function of historic weapons. In this episode, we talk about recreating medieval swords as faithfully as possible, modern fashions in sword design, and the intricacies of sword manufacture. If you are interested in anything to do with swords and how they are made, this episode is a must-listen.

Craig has been involved in Historical European Martial Arts / Western Martial Arts since the early days of the community and he is the secretary of the Oakeshott Institute, a non-profit organization, established by Christopher Poor in 2000. The Institute is named after the late Ewart Oakeshott, a leading authority on European arms and armour. Ewart spent a lifetime researching and collecting swords and Craig tells us about continuing his legacy, and we talk about how being able to handle original swords is how you can really come to understand them and the people who wielded them.

In this episode Craig mentions blog posts about heat treating swords to imbue them with different qualities, which are linked for you here:

HISTORICAL SWORD MAKING – HEAT TREATMENT Pt1

HISTORICAL SWORD MAKING – HEAT TREATMENT Pt2

HISTORICAL SWORD MAKING – HEAT TREATMENT Pt3

HISTORICAL SWORD MAKING – HEAT TREATMENT Pt4

For sword typology, (type XVIII, etc.) see Oakeshott’s Typology on Wikipedia: https://en.wikipedia.org/wiki/Oakeshott_typology

One of Craig’s top two “golden swords” is this Swiss sabre (from the Wallace Collection). We talk in some depth about what makes it so special, and you need to see the pictures of it to understand:

Related to this, here’s a blog post about complex hilted longswords: Complex Hilted Longswords

https://www.arms-n-armor.com/blogs/news/complex-hilted-longswords

Later on in our conversation we discuss the difference in size between medieval steel gauntlets and their modern counterparts. You might find this blog post interesting about medieval sword grips: https://www.arms-n-armor.com/blogs/news/medieval-sword-grip-size

Arms and Armor are on Facebook, Instagram, Tumblr, and YouTube.

 

Pole Dancing with Swords, with Kelley Costigan

Episode 32

For transcriptions and more detailed shownotes, please go to https://swordschool.com/podcast/pole-dancing-with-swords-episode32/ 

To support the show, come join the Patrons at  https://www.patreon.com/theswordguy

In this week’s episode I interview Kelley Costigan. Kelley is an actor, director, pole dancer, fencer, performance combatant, adventurer and pirate, currently living in Stratford-upon-Avon, UK, home of William Shakespeare.

Listen to our conversation to discover the Shakespeare connection that inspired me to ask Kelley to narrate my audiobook, The Theory and Practice of Historical Martial Arts. (It’s out now: you can probably find it in your audiobook app of choice, or get it directly from me here: https://gumroad.com/l/ttphmaaudio.)

As a child, Kelley was told that fencing was “not something that girls do”, but she has since made up for it after taking up HEMA in her 40s.

We also talk about competitive fencing, competitive pole dancing (yes, that’s a thing,) not being a Russian spy, and what Kelley would do with a million pounds.

In case you’ve never seen someone pole dancing with a sword before, here’s one of Kelley’s performances on Vimeo.

To find out more about Kelley, her website is www.kelleycostigan.com and you can also find her on social media, such as Facebook, Instagram and Twitter.