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- Drink hard water
- Eat a light dinner
- Get some sensible sun
- Diet and Supplements
- Inter. Fasting
- I figure I will try fasting on the days I workout before a rest day
The author goes on to list the following highlights of the Nicoyan lifestyle: Quote:
Other centenarians, such as the Sardinians share very similar traits like eating raw pecorino cheese that contains live larvae and consuming beans as a significant portion of their diet. They eat grains too, but in smaller portions. The common theme is that these foods are prepared properly (sprouted or soaked for grains, beans, and nuts and non-homogenized, non-pasteurized raw dairy from grass-fed animals) to leech out any anti-nutrients or lectins and make nutrients more bio-available. Additionally, primitive (but not necessarily tribal) cultures have been thriving on diets that contain grains, beans, and dairy products that are properly prepared. Could it be that in the last 10,000 years humans have developed adaptations to such foods, so long as they are prepared in a proper manner? Maybe it is the fact that only in the last 100 or so years have we begun to eat grains, beans, and dairy in their modern, unprepared form that makes them detrimental? Perhaps if we consumed these foods in a properly prepared state (99.9% of Americans don't) we would do just fine incorporating them into our diets. I'm not sure to be honest, but I don't think it's completely out of the picture. I personally have never tried soaked/sprouted grains or beans. People like Ross Enamait have noted a complete amelioration of seasonal allergies and a dramatic improvement in immune function after adding raw milk to his diet. Not to mention that the presence of lactase in some European cultures is clear evidence of at least some adaptation to dairy. Couple this with the fact that the most robust centenarians include these foods in their diet and you have a pretty convincing argument. Also, I find it quite striking that some very prominent promoters of paleo-esque diets (Mark Sisson, Ori Hofmekler, Mark Lundegren, Tamir Katz) state quite clearly that 10,000 years ago-once agriculture began-human evolution came to a screeching halt. They are essentially claiming that our genome is exactly identical to what it was 10,000 years ago. This is absurd, as anyone with even rudimentary knowledge in the area of human evolution knows that evolution is a continuous process that is influenced by environmental cues (like diet, especially). Surely, there must be [b]some[b] level of adaptation to grains, beans, and dairy within the last 10,000 years. To what degree, I don't know. Finally, I think centenarians are a far more appropriate reference point for modeling our lifestyle habits, as they are actually living proof of what works. We can't rely on the assumption that just because contemporary H/G's have a short lifespan due to traumatic death and infant mortality that they would live to be centenarians barring any accidental death. Centenarians seem to get it all, both long life and a high quality of living. That being said, I'm not about to give up my paleo diet just yet. I'm going to continue to study up on any relevant information pertaining to centenarian diets and life styles. If I keep finding these same consistencies I'm going to give the WAP style an honest try for the sake of experimentation. If it sucks, I can always go back to paleo. Thoughts, comments, opinions? Response by Robb Wolf HG's had plenty of access to beneficial (and not so beneficial) flora, I think this is wired into our genes. The offal of herbivores was one of the prime sources for this concentrated "pro-biotic" load. Not surprising this would be of benefit to pastoralists and agriculturalists. The notion that evolution stopped 10K years ago is based on the need for an isolated population to exist in a species to allow for genetic drift in a subpopulation. This appears to be a solid assertion. I can get into the genetics if anyone is interested but it's a bit technical. As it is there are only a few adaptations that are recognized to have happened in the past 15K years or so: Lactase enzyme in som pop's, vit-D/folate metabolism alterations in northern europeans who consumed gluten containing grains, sickle cell adaptation in pop's exposed to malaria...possible an exposure to an HIV type virus, but that was possibly as old as 100K. Moste centenarians drink alcohol almost daily and have smoked at some point in their lives. The longest lived are not typically tee-totalers.
Posted 6-16-2008 by Greg Davis Here's a fertility question I've had posed to me that I'm a bit stuck on: something along lines of:
Wouldn't relatively higher insulin resistance in the fall raise testosterone in males as a signal to "get it on" and have spring babies? A bit inspired by stuff in Lights Out here.. What I'm getting at here is I'm not sure how to logically defend having high insulin sensitivity year-round when thinking about hormones and our evolutionary past.
Greg-
Diet and Supplements: Posted 5-22-2007 by Greg Battaglia Basically, I was curious as to why the Crossfit dietary prescription has changed from it's original form a while back. It used to go something like "Eat lean meats, vegetables, nuts and seeds, a little fruit, and no sugar". It now goes like this "Eat garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar". I was just curious why the fruit was removed from the equation.
No clue as to the change. For glycemic control obviously that is a good move...it removes potentially significant levels of fructose which if weight loss is of paramount concern that might be good. Just keep in mind: Meat and veggies, nuts and seeds, little starch, no sugar...although adequate to prevent metabolic derangement...these "paleo" foods CAN NOT BE EATEN IN A 40/30/30 RATIO.
Any thoughts or experience on resveratrol? Research seems to suggest positive effects in animal experiments. Additionally many of those who have done the research publicly claim to be using it althought they add the standard disclaimer that it is too early to advice people to use it. Response by Robb Wolf Yea...it looks legit but it is very fat soluble...tough to get a spike in blood concentrations. folks are working on ways around this however.
today I experienced a third such attack in the last year & a half. until I just googled migraine symptoms I was totally clueless as to what I was experiencing, I thought it was just something I ate, lack of sleep, etc. my symptoms have been identical for each attack: - impaired vision (usually in my left eye) 20-30 minutes prior to the actual headache. manifested in bright spots or blurred vision. i've discovered the bright spots are called scintillating scotomas. this morning when it set it was experiencing both scintillating scotomas & very blurred vision in my left eye.
my past course of treatment during my last two experiences have been: puke and then go to bed and sleep/don't move for many hours. then I'd wake up and be right as rain. I'm going on hour 12 this time and I still have the pain behind the right eye. this is after leaving work at 10:00, coming home, and going right to bed. have yet to see a doctor (just webMD) for official diagnosis but I'm pretty darn sure this is what I've got. does anyone experience these and if so have any treatment tips or preferred over-the-counter drugs? my last two migraines came on when I was a very diligent paleo zone eater, I'm still okay with my diet and have also been throwing in some IF. so, I don't think it's related to diet or exercise at all. I don't know anything about migraines other than they really blow and what I've just read on the internet so any advice is appreciated. Response by Robb Wolf Insulin resistance can be a sneaky aspect to migraines...and sleep deprivation can be a sneaky route to insulin resistance. Getting your zzzz? Posted 6-18-2007 by Kevin Mckay Anyone have arthritis? I found out I have it, was hoping it was gout but no such luck... Not sure if it is rheumatoid or ostio but it recently moved from my hands and wrists to my elbows. If anybody has experience with this let me know. I am not sure if it is ok to workout with a joint when it is flaring up. Response by Robb Wolf RA- Flares from dairy and of course, wheat. Asymptomatic if the diet is 100%. Robb Wolf on Fiber I think we are wired for a good bit of fiber...but the Inuit and others get by fine with little to no fiber. Just read the Eades post...I remember reading a study on psyllium and GI inflammation, totally makes sense. Bottom line (anyone get the pun?) if you introduce an irritant to a system you will get problems. This is likely why intermittent fasting further improves digestion, simply decreasing the number of physical irritants to the GI tract. Posted 7-3-2007 by Mike ODonnell Just out of curiousity....is there ANY real differences between the "Metabolic Diet" and the "NHE" eating plan? (I can't remember all the specific details with each) From what I recall both are low carb (30g/day) with carb ups at 3/1 or 4/1....all with high protein and fat... No idea why I am asking this....just curious while I was looking over some old stuff....and fooling around with the Body Opus program lately.... Response by Robb Wolf Virtually identical. NHE explains some of the sciency stuff better...MD allows for post WO carb spikes to facilitate recovery if the standard plan is not cutting it. The trouble shooting guide is legit: http://www.metabolicdiet.com/mdiet_tools.htm
(Coconut Oit vs. Milk; Brand Preference?)
The tittle pretty much says it all. I have heard a lot of good things about coconut products but can not find the difference between milk and oil. Also I have been looking online for a quality product at a reasonable price. The coconut oil seems to come at about $55/gallon. Anyone know of something better? Thanks in advance. Response by Robb Wolf Nick-
What are the dangers of prescription antibiotics? How do these dangers compare , if at all, to natural antibiotics like garlic? Also, if one chooses to avoid prescription antibiotics for health reasons what alternative can be used to eliminate infections (ie spider bite, pneumonia, STD's, etc)? The reason i ask is because i currently just went through to courses of anti's for an infection that I got from a spider bite while riding in the woods. I never get anti's for common colds and stuff, no way. I mainly talking about more serious infections, are anti's a must in those cases? Thanks Response by Robb Wolf If you have a raging infection they are your only hope to survive in many cases. Antibiotics and over/improperly used in many ways but people forget how easy it was to die from simple infections prior to penicillin. Posted 8-17-2007 by Ben Blosch I had a question with ZMA and sleep and something strange that has been happening to me. Since reading the ZMA thread Coach Rut started I ordered some and have started taking it every night, on an empty stomach, right before I go to bed. My sleep is not nearly as good. I'm tossing and turning, getting up at in the middle of the night, and not falling asleep as fast as usual. Here's where it gets a little weird. When I get up in the morning I feel much more rested. All day I feel better, especially when I work out. Anyone know what's going on? Response by Robb Wolf Possibly overall sleep quality has improved. You may not get to sleep immediately but once you go down it may be deep, restful level 4 sleep. Duration is important but an uninterrupted sleep cycle is VERY important. Waking mid cycle registers as a potent stressor and can really mess with things. bottom line ala The Black Box-if it works, run with it!
Inter. Fasting Posted 5-22-2007 by Daniel Miller I've been experimenting with IF, primarily with a focus of health/longevity. In addition I've been sticking to paleo foods and have been limiting my Cho intake to 2-3x per week sweet potato + fruit (100g Cho) PWO. During my feeding times, which have ran 4-9hours usually 6-8, 1-2 meals will contain some low GI fruit (for totals of around 80-100g of Cho per day before subtracting fiber), but most of my food is fibrous veggies, some protein, and copious fat. Total kcals are down slightly, but so far it isn't a problem due to the nutrient partitioning. Problems:
2. I'm finding myself low on energy. 2 days per week I feel great but 3-4 days per week I feel really sluggish and tired. Yesterday, I had a Cho PWO meal at around 11:30 am, and then ate until 5pm. At 6:30-8pm I was incredibly tired. I went to bed at 8:30 and woke up at 6am feeling still incredibly tired. I didn't eat until around 11am today and actually felt pretty well after an initial 1-hour period of having a hard time waking up, which is something I rarely experience, being a morning person. 3. As I eluded to in problem 2, I have not yet felt a huge increase in energy during fasting times. Only 2x in the last two weeks did I feel great while fasting. Other times, I’ve felt weak, unfocused, and cold. Lastly, I've been using urinalysis strips and find I can be in ketosis (trace amounts) if I eat 80-90g fibrous Cho for only 1 day. After 2 days, I have small amounts of ketones washing out. Part of me thinks that this is a good transition period and I should try and stay in ketosis. Another part of me, and the part which at the moment seems more prudent, is for me to add a little more fruit to my feeding times and speak with my clinician(s) and some other relevant people about the dangers/benefits of me being in ketosis. Any thoughts about my problems would be appreciated.
Response by Robb Wolf Daniel- You can get decreased platlet agregation similar to n-3 suppledmentation with intermittnet fasting or just lower insulin levels. That may be part of the issue. I'm pretty convinced there are significant health benefits from periods of ketosis. Most of the medical community does not currently share this opinion...but most of these people can not distinguish between ketosis and ketoacidosis. A few things:
pg613- "Acetoacetate and b-hydroxybutyrate are normal fuels of respiration and are quantitatively inportant sources of energy. Indeed, heart, muscle and the renal cortex use acetoacetate in preference to glucose..." That was from my medschool biochem text. My undergrad biochem text was much more thorough on that topic but I remember being struck at the time (1997) that it was very odd that ketone bodies might form a preferential fuel...yet no one was the least bit interested in this phenomena. Fast forward to the work in metabolic control analysis, intermittent fasting, epigenics, caloric restriction with adequate nutrition...hormesis (had to sneak that in). Very compelling stuff IMO. If you are torched after the bike ride I'd just eat! It's not necessary to do IF every day to garner benefits.
Posted 5-23-2007 by Daniel Miller man I wish I could remember that Kierkregaard quote about the 'leap of faith'. No doubt, I'm with you on how compelling Hormesis, MCA, IF, CR, etc are. In fact, it all might be changing my course of study slightly or at least my eventual choice of specialty/residency. Once concern I have had concerns my lymphatics and how they are handling the loads of fat I'm eating given the health condition I spoke of in the email (lymph mets). Somewhere inside my black box are things I don't want to piss off. I have no idea if this is a legit concern, but it is something I think about.
Response by Robb Wolf Daniel-
Keep in mind that under paleo/zone conditions one will sequester the TAG's consumed into muscle, adipose and the liver, typically in that order. If intake is HEYUGE we may have a problem for anyone but I honestly think the intake you are experiencing is higher than what you were previously doing but not ubber-high in an absolute sense.
Has anyone tried IF with a strength training program. All I do is olympic lift 5 days out of the week. I'm thinking about fasting a couple days a week on the days that I train. I tried it the other day and I felt good during the workout but the next day, which was also a workout day wasn't so good. I figure I will try fasting on the days I workout before a rest day which is twice a week. I'm concerned about not getting enough protein, losing strength and recovery but I figure I will experiment for a while and see what happens. The program, while the exercises have variety, is just too regular IMO. Training wise, I'm thinking about getting out and doing a little sprinting once a week as well as an extra easy workout in the early morning on training days followed by some foam roller work. If the backsquat starts to go down then I may have to abort. It will also be nice to lose the extra fat off my belly as well. I was eating just about as much as I could for a while and got up to about 195 but would cut down before meets (85KG). For the past several months though I've been at about 187 with a bit of extra fat on my belly. At peak Crossfit my weight was as low as 165 but settled at about 170, being pretty lean. I used to throw in a fast every week or so back then and I could remember my body feeling like it was kicking into overdrive. I'm thinking adding IF might help with recovery in general and those nagging aches and pains. If this is nonsense please let me know. I'm just trying to bust out of a rut. Response by Robb Wolf Kevin- Once you adapt it should go fine. I'm not sure one can achieve elite totals doign this...it might be advisable to down a bit of protein prior to training if you ar enot firing all cylynders. Just have to feel that out. Posted 5-23-2007 by Mike ODonnell a good article from Dr Eades' Blog http://www.proteinpower.com/drmike/ Quote:
Posted 5-29-2007 by Craig Cooper I decided to ask Eade's about low carb diets and sprinting performance: Dr. Mike, Have you had any experience with LC diets being unable to provide fuel for intense exercise (sprinting, CrossFit Style Metabolic Workouts, etc.)? This study: http://www.nutritionandmetabolism.com/content/1/1/2 seems to suggest that after one has become fat adapted, endurance exercise performance returns to normal, but sprint performance remains poor. The suggested reason is that this type of exercise can not be fueled by fat, it must be fueled by glucose. If this is true, does this mean that Paleolithic man’s ability to hunt while in ketosis was poor?
I’ve seen this same phenomenon reported in a number of papers. In long stretches of high-intensity exercise, performance falls off with a low-carb diet. But, I don’t think that would impair Paleolithic man’s hunting ability or ability to survive. No Paleolithic man - irrespective of how much carb he consumed - was going to be able to out sprint a lion chasing him or was going to be able to run down a deer. Hunting was a group effort involving long bouts of low-intensity exercise (tracking and locating the game) and very short surges - just a few seconds at a time - of intense effort to bring it down. I can’t see Paleolithic man indulging in sprints just to keep in shape, so there was really no necessity to evolve a system that would perform optimally under those circumstances. Another thought…Paleolithic man was on a low-carb diet from birth. Modern man is on a high-carb diet from birth. Some modern men decide to go on low-carb diets later on. And they adapt relatively quickly as far as endurance exercise is concerned. Maybe the adaptation period for high-intensity exercise simply takes a lot longer than we think. Cheers–
MRE Response by Robb Wolf
Scotty Hagnas has been posting some sick times on WOD's like Angie...in a fasted, low carb state. I think one can become much more efficient at using ketones for energy but hepatic glycogen replacement may be at work here. Scotty is not doing burners EVERY day. One met con then several days of strength work. That time may allow for sufficient glycogen repletion to occur. This is a point that has rattled in my head for some time: Should food availability dictate training for the health and longevity biased? It starts looking a bunch like devany's recommendations....a day or two here and there at very high work output, then many days of lower level activity. I'm not sure that this will put one at the absolute top of the food chain in CrossFit World...but I think it's pretty good. Posted 5-23-2007 by Thomas Richards After weeks of mulling over what to do to lose weight I jumped in on the IF/PALEO band wagon starting weight of 242 don't know my body fat % probably 25-30% but in less than 2 weeks combined with 3-4 days of crossfitnc I have lost 14lbs as of this morning. I am very pleased with my results so far no loss of energy, have experienced that light headed feeling, feeding window is mainly 6am to 12pm with a work out at 6:00 pm break the fast @ 6:00 am, not really following on the weekends. I have cheated a little at times but have not really felt the effects like I have before except from eating a piece of birthday cake last really alot of sugar in it, but didn't want to piss my girlfriend off!! Thanks for all the info guys this forum rocks! Response by Robb Wolf Thomas-
Whatsup guys? This is my first post here, and so far I have found this site to be filled with great information. Anyway, I am completely new to the whole intermittent fasting concept, as I have never even heard of it before. It seems to be a very interesting idea, and something I might be interested in starting (using the fast-5 plan) if I knew a little more about it. Ok, before the questions, here are some stats about me: Age: 17 (I'm young, lol) Height: 6-1" Weight: 195lbs Bodyfat%: 16.25 Goal bodyfat%: 10.00 My workout program is basically powerlifting on M/W/F using I believe what is the conjugate method, doing high intensity conditioning (either GPP, sprints, or guerilla cardio) on Tue/Thur, and MMA (1 hour MT, 1 hour BJJ/Wrestling) usually 2-3 days a week. So, as you can see my workload is pretty high (but nothing spectacular). I've been following John Berardi's Precision Nutrition and his 7 habits, but I find it extremely hard to always eat correctly, especially when I am away from my house. Now, the questions (sorry guys, there a alot): 1) Is it possible for me to avoid Overtraining if I follow IF/Fast-5 with my training schedule? 2) What types of foods should I be eating during my eating periods? I am not famaliar with paleo foods honestly. 3) If I follow the Fast-5, how much food should I be eating during my 5 hour eating period? Is there a caloric limit? 4) Is it possible to continue to improve my S&C and my MMA while doing this? 5) I don't plan on being super religious with this (I may even eat regularly on the weekends), so should I take any pre/post workout drinks/meals before or after S&C and MMA? I usually do my S&C in the AM, and MMA in the PM. 6) How do you explain your diet/eating plan to your family or friends? It sounds so gimmicky and extreme, I can see my family thinking I'm crazy, lol. I am very interested in hearing from Rob Wolf, he seems very knowledgable in MMA/training athletes, but I would greatly appreciate answers from anyone. Thanks in advance for any answers. Response by Robb Wolf Hey Mike! Welcome...holly boatload of questions BatMan! In a nutshell...yes, one can implement intermittent fasting successfully into a strength & Conditioning/MMA program. It is HIGHLY recommended that one can put together a good paleo/zone diet built around a normal eating schedule first. Basically cleaning up the diet and getting consistency. From there compressing the feeding window (like the fast-5) is a good option. Track down the post from Dr. Eades regarding IF, it is outstanding. Issues 6 and 16 (I think) cover IF. Worth a read for sure. Sift through these threads as there is a mountain of good information. Somewhat related here is an endorsement from some MMA fighters from Ireland I believe pertaining to Cordain's Paleo Diet: http://thepaleodiet.com/success_stories/#athletes I think intermittent fasting can be highly beneficial but it is a bit like jumping into the deep end of the pool...ease into some of the paleo nutrition, then add some IF. Keep us posted on how things are going!
Posted 6-4-2007 by Mike Kirkpatrick Robb, thanks for the info. I plan on buying the Protein Power Life Plan soon, since I saw you recommending it in the paleo forum. What kind of adherence would you say I need to be hitting with the paleo diet before I should start worrying about IF? My only concern about IF is this: I am starting to compete in a good bit of grappling tourneys (my first one is this month on the 9th, then I have another on the 23rd), so I will be doing alot of training in technique, strength, conditioning, flexibility, etc...and to me, as someone who is not famaliar with Intermittent Fasting, it looks like there is no way I could eat enough nutrients to enable my to not only enable recovery, but also continue to improve at a high rate. Have you ever trained any athletes who uses IF? Response by Robb Wolf Mike- The multiple training sessions can really buggar the feeding schedule. I think it's important to get some familiarity with how your body works on a more conventional eating schedule comprised of paleo foods. You can always shift more carbs to the post WO meal and make other meals more protein, greens and good fats. You will just have to tinker with that and dial things in to support your activity level. Once you are familiar with that then you can tinker with a compressed feeding schedule at some point. We used a bit of IF with Glen Cordoza for inflammation management. He suffered a pretty good ankle tweak at one point and we fasted him till the next day and it was stunning how quickly he recovered. Black and blue one day, full mobility the following day and nearly 100% within a week. This is some of the advantage of very clean eating and a little smart intermittent fasting...tissue heals very quickly. You really need to ease into this process however! We got Glen dialed into his paleo foods such that his body-weight was consistent and his recovery was good and then only a day or two here and there did we tinker with IF.
Posted 6-5-2007 by Paul Kayley I'd be interested to hear your thoughts on this Robb. I have used IF in the past when I was experimenting with a Warrior style diet. I enjoy the challenge of IFing. I got the feeling whilst doing it that it helped with improved tissue repair.
So long as the caloric intake is solid I think it really enhances recovery. I think the adaptations are VERY endurance/metcon specific as well. Many people have noticed an improvement in max strength...people like Kurtis Bowler who have really pushed that max strength element. That is honestly surprising to me as the adaptations seem to favor a fiber type conversion and tendency towards endurance adaptations. It could be that one will not create a TOP level Olifter, PL'er or sprinter on intermittent fasting, the well fed state is very favorable to the type 2b fiber type expression, but for the endurance athlete or strength-endurance athlete it may be very beneficial. Posted 6-6-2007 by Gordon Richmond I have to take an Army PT test one month from now. The event consists of 2 minutes of pushups, 2 minutes of situps, and a 2 mile run. For the past few months, I have been training for this and for GPP. I usually ran a 3 on/1 off schedule. In the morning on the first and the third day I would do one or two big exercises like squats, DLs, cleans, and the obligatory ab workout to help boost my situps. In the PM on the first (and usually the third day) I would run and do some pushups. On the second day, I would do some short Crossfit WOD like Cindy. Now, like I said, I am one month away from taking this test. My goals are 80 situps, 75 pushups, and a 13:30 two-mile run. Last time I took the test (a little over a month ago), I got 78 situps, 72 pushups, and a 14:00 on the run. However, when I take the PT test this summer, the scorer on pushups will be completely anal, and even with flawless form on every rep, I have to plan to lose a few. I know for this last month, I am going to up the running to 4-5 times/week, as opposed to three, but if you were in my situation, what would your training methodology be? Would you stop lifting weights completely? Or would you not change a routine in the least? As a side note, I am considering not doing two workouts in a day (or at least doing it less often) because it is tough to be energetic for that second workout and I really don't know that I am/was gaining too much from it in the first place. Finally, I do short (13-16) IF on most every day. I think the fast would be longer were I to only work out in the PM. Anyway, your thoughts are much appreciated. Response by Robb Wolf Gordon- couple of thoughts here: 1-Grease the groove (GTG) works VERY well on strength endurance activities like the sit-ups and push-ups. Pavel wrote a good piece on this using the swing as the exercise but I think it illustrates the need to alter volume and intensity to keep making progress: http://www.milfitmag.com/sample/page.php?id=2 Now for your needs you might shoot for something like this: Day-1-30% of max push-ups performed ass many times throughout the Day ass possible (GTG) Day 2-40% GTG day 3 off day 4 50% GTG Day 5 20% GTG Day 6 30% Day 7 Off day 8 Off Day 9 Test-start with new cycle using similar volume progressions. You can build this back from the date from your PT test so you allow for a few days of tapering..perhaps as many as 3-4 on the push ups ans sit-ups. For the runs I would Hit one day per week of 400m repeats with 4 min rest between efforts. Start off with 4 sessions the first time, build each week by adding one more round till you are at 8 rounds. On another day, perhaps several days ofter the 400's run the 3 miles AT BEST RACE pace. Try to simulate the conditions you will be running in...time of day, if it's on a track is it before or after the sit-up/push-up test. In essence make it as close to your event conditions as possible. This will take a little planning to make your training coincide with the run but it won't be that hard. Specificity pay very big dividends so use it to your advantage to optimize your results. On another day try shooting for FAST 800M runs with 4 min rest between efforts. Run 2 one session, 3 the next session and alternate between those. Week one might look like:
Let me know if that all makes sense. Regarding the heavy lifts...I'd focus on your strength endurance efforts...you can maintain ALL of your strength with just a bit of training. Use something like a 8x3 or 10x 2 with 85-90% of your 1RM on a Squat or Deadlift, a press and a pull up movement (bent rows can work). These should be on separate days and you need to only hit each movement once per week. You will not loose any strength and it will allow all your recovery to go towards the PT standards you NEED to ace. Let me know if that makes sense! Posted 6-7-2007 by Troy Archie This topic has been on the back of my mind lately. In Lon Kilgore's "Physics, Physiology, and Food" in this months CFJ, he brought up an interesting point in regards to the eat every 3 hours principle: "Insulin stimulates the transport of that newly digested carbohydrate, now in the form of blood sugar, to be moved out of the blood into the various tissues of the body. The inevitable result of insulin action, a reduction in blood sugar, stimulates hunger, which is a response to depressions in blood sugar. You get hungry more frequently on a low-fat diet. That tiny little problem usually dooms low-fat diets to failure and abandonment in a matter of weeks. For a chance at success with a low-fat diet, not only do you need to change the foods you eat, you also need to change how you eat. Instead of three squares a day, it is much more effective to eat four or five smaller meals with little snacks between. Spreading the food relatively uniformly across the waking day helps minimize the time between insulin concentration troughs, thereby helping limit between-meal hunger pangs." If that's the main reasoning behind the 4-6 small meals per day ideology then does it fit into a low-carb/high fat principle too? I'm thinking no. Response by Robb Wolf Troy- That scenario you describe is the classic "hypoglycemic's" situation...they need a constant titration of food to make it. They are sufficiently insulin resistant such that they can not access body fat for energy and MUST have a near constant glucose infusion. I think it's hard as hell to eat every 3 hrs on low carb. This is part of the reason a moderate-high carb diet is likely better for gaining muscle at some point as you are actually hungry. Low carb means little or no hunger. Posted 6-8-2007 by Steve Shafley I have the full papers on these: Quote:
Quote:
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Response by Robb Wolf Nice stuff Steve, Thank you. Looking for drug targets is nice but it is missing the downstream gene alterations of simply BEING in ketosis, to say nothing of the improved delta-G of ATP hydrolysis and factors associated with mitigating glycolysis. Props for them trying however...otherwise this research would never happen.
Posted 6-9-2007 by Greg Davis So I think my experience with IF has been working out for me so far. Its been about 6 months since I've consistently been incorporating fasting. Last few times I went out biking with carb-loading buddies who bike a lot more than I do (and used to whoop my ass), I've been the best rider, especially when it comes to all out sprinting. My weight is on the low end of my spectrum but I don't really mind other than people keep telling me I'm looking "skinnier" (in a negative way) than I used to. But now that I can do 5-6 muscle ups in a row I can handle that! I think my frame is just not meant to carry as much muscle mass as someone like De Vany despite his emphasis on lean body mass %. At this point I threw out the idea of trying to have any sort of regular schedule (ie. 2 days on, one off, etc. etc.) and just keep things totally random. One thing I am wondering about at this point is if there might be benefits to strictly staying away from food combinations such as eating nuts or fruit anytime close to meat+veggie meals. It seems to be me that paleo dudes would probably be eating these totally seperate- and I mean more than just a few hours in between as touted by most food combining advice. I might even start keeping just a few servings of fruit in the mid morning and some nuts in the afternoon (eating these only a few times a week anyway) to totally different days. On days when I really need to get some kcals in stick to just meat+veggie+fat meals. I find if I just stick to meat+veggie+fat on most of my days I have better digestion. I notice De Vany doesn't seem to mind mixing fruit in with his meals and I don't think I've read him mentioning much snacking. He did post at some point that he likes nuts and nut butters. One the biggest lessons I've learned is the whole warrior diet, binge approach does NOT work for me. This has the same effect on my body as a big load of carbs would (ie. cravings- probably a sign of major insulin release). So for me I have to just forget about maintaining any particular weight and stop myself after one plate of food. As always appreciate hearing feedback from others who are trying out similar approaches!
Response by Robb Wolf Greg-
I recently read that lots of times when people crave sugar they're lacking in protein.... is this a possibility....can anyone give more detail on this??? Response 6-21-2007 by Derek Simons Uhm I am pretty confident that you were actually practicing alcohol absorption with gross consumption of greasy protein / carbohydrates. I should know as I have had many similar late night trips.
I think Derek's offering are the most sound in this...but do think the sugar craving is a sign of insulin resistance. Not being able to access bodyfat for energy. This is one of those weird "AHA" momnnets when I starting researching intermittent fasting. Even a protein/fat meal produces some insulin release. What if we are designed to run optimally with NO insulin release for long periods of time? I experienced a dramatic improvement in blood sugar mood going to a low carb diet back in '99-2000 but even that started to not work as well after a number of years eating 5-7 meals per day. So Paul, I think it's an issue of insulin resistance, not any overt protein deficiency.
Posted 6-27-2007 by Yvana van den Hork Anyone here who's doing IF by eating an early breakfast and a late night dinner with approx. 12 hrs of fasting in between? Late 2006 I had good luck losing with 3 meals/day on a 10am/4pm/10pm schedule, but I wanted to try IF. The Fast-till-5 was a disaster right away as I didn't feel hungry, as much as cold. Unfortunately, I can't prove this with a decrease in body temperature, since I've only started measuring body temp after that trial. This cold feeling went away when I decided to go for an approximately 12hr fast with breakfast at 10am and dinner at 10pm. When I was still eating 3 meals I would sometimes already spontaneously eat at 10am-8pm-10pm because appetite that would increase at 4pm would disappear spontaneously when I was too occupied to eat. I'm still not 100% sure whether metabolism will not go down with 2 meals as opposed to 3 meals, as calorie intake also dropped for a bit on the 2 meals/day pattern. BTW, I'm not doing IF on WO days, and have 5-6 meals on those days. So:
Response by Robb Wolf Definitely notice the drop in body temp. It's hell in the winter when the gym was unheated and ~28*F. It's pretty nice now that Chico is heating up. that approach is likely quite good...lots of ways to cook that stuff. Posted 6-28-2007 by Jordan Glasser I do have 2 questions to ask here, but before I do I wanted to say that I can't believe how much info I get from reading the posts here. It's truely unbelievable! Ok, enough ass kissing. 1. I have been really loving IF, the results are great. For the most part I eat from 12-4. My problem is the days I want to eat regular. I prepare an average size meal (Paleo foods, low carb, high fat, mod protein), and am hungry when I'm done. What seems to happen is I eat again, and realize I am a few protein blocks away from eating my daily quota in a 4-6 hour window. (I still use some zone type parameters to keep my diet consistent. Lately 20 block protein, 6 block carbs, too much to count fat.) So, I fast again. It's not like it's a real problem, but, I would like to follow the Intermittent IF protocol, instead of the daily version. I seem to be going daily. Does this happen to you? 2. Supplementing during IF. I like to take my priobotics before bed (empty stomach), and sometimes drink raw apple cider vinegar. Would this effect insulin? My gut literally tells me it's all good, but, it is clear that you guys are the experts! thanks,
Response by Robb Wolf Jordan-
I can concoct arguments for both approaches...so long as your body comp, energy and performance improves, that is all that matters.
Ok a little background first.
I recently started reading about IF in this forum and another one. The concepts sound like they have scientific principle backing them so I thought I would give it a try. Most days I train twice a day, once in the morning and once in the evening. Depending on the day, It can be anything from a strength program, a muscle endurance program, conditioning, or BJJ/MMA class. My goal of trying IF is to see if I can maintain my training intensity with fasting days included in my weekly schedule. I have recently had a problem with getting boil type infections on my arm and an ankle that doesn't seem to want to heal. I was hoping IF would help with the immune system, injury healing, and I am toying with the idea of fighting at 155 (current weight 175-180). This week I implemented a type of IF. My goal is on Mon, Wed, and Fri to fast for 12 hours. Tues and Thurs I eat my regular 4-6 small meals, the weekends are basically what ever the family dictates. On fasting days I will eat from 7-7:30 in the morning, then eat from 7:30 till bed in the evening. After reading through alot of the posts on IF, the lowest time of fasting is around 17 hours. Will I get any of the IF benefits by fasting only 12 hours?
Sorry for the long post! Any input is appreciated. Also just recently subscribed to the newsletter so haven't read the issue discussing IF. Response by Robb Wolf Hey Brian! It may be kinda lame but no one really knows how long one needs to fast to gain benefit. I suspect it is a somewhat linear dose/response curve with benefits for things like cancer treatment being out at the 48-72 hour level...but again, no on really knows. I'd recommend easing into things...start with 12 hrs and See how you feel that week. then try marching it out 1 hour each week. Ideally you should feel "better" training should be solid and hopefully this helps to streamline your life. If not a simple Paleo/Zone approach works great and is always an ideal fall back.
So I was just wondering if I could get a few opinions on this. I've been doing IF for a while now (had the other thread going) and am thinking I might start trying to reduce my carbs lower as I think I'll feel better this way. My diet is modified though and I'm moving slightly away from pure IF in that I'm eating two large protein/carb meals in the morning (pre/post workout) and then again right before bed, then snacking on fat sources during the day. What I'm wondering though is how low I could take my carbs, particularly post-workout without starting to see a decline in my workouts? Right now I have a shake and a bowl of oatmeal before working out (20 grams carbs), then after the workout again I have protein shake, oatmeal and then cottage cheese, which is totalling about 54 grams of carbs (30 from oatmeal and 24 from cottage cheese). Would it be alright to cut the oats out so then I was left with just 24 grams carbs from cottage cheese? My daily intake of carbs then would be about 70 grams or so plus carbs from vegetables (which I eat quite a bit of so likely put me around the 100 gram mark). My protein intake would be 175 grams and fats would come in at 75 grams. What % of carbs is your diet? Would it be okay to get most of my carbs from 'non-traditional' sources (primarily cottage cheese).
I've been doing most of my carbs post WO for quite some time. Usually in 60-140g...watermelon is the main source of late and I really like it. I never need more than this level and frequently I am below this level. That seems to fall right into Zone/Protein Power life-plan recommendations and I feel good on this.
Thanks for posting all that, it's definitely an interesting read. So now I'm wondering, you go through the 2 week period of low carbs, feeling not so great and then adapt and performance improves again. This is assuming you are in ketosis? What would happen if you had low carbs but not under 100, say 150 grams or so. (in order to get to ketosis you need under 100 correct)? Would you then be stuck waving in the zone of not performing well at all, basically like you are in a long term adaptation period?
Shannon- It's tough to tell...we have seen people all over the place on this. No doubt there is an adaptation period, some seem to fare better than others at very low carb levels even with high intensity activity. Posted 7-24-2007 by Shannon Clark Yah, it would make sense for individual variances. Another thing I was wondering on, so it takes being below 100 grams of carbs to go into ketosis correct? Now, lets say you eat 120 grams of carbs, but are burning off 40 gram through cardio, would that still enable you to enter ketosis since you are only 'netting' 80 then? And also, lets say you are eating 80 grams of carbs per day, but your protein intake is higher than 1 gram/lb so some is being converted via gluconeogensis (for examples sake, lets say 50 grams of protein are being converted). So would that then net you at 130 total carbs and bring out of fat adaptation and ketosis?
Response by Robb Wolf Shannon- It's not a clear cut thing with ketosis. Some of the research into intermittent fasting indicates ketosis can be maintained even during high (60% of carbs) intake. I'd actually say that the main determinants are 1-insulin sensitivity and 2-hepatic glycogen status. so maintain insulin sensitivity, and minimize fructose consumption. If you REALLY want to evaluate whether you are in ketosis buy some keto strips and monitor pre/post WO ketone levels at various carb intake levels. Honestly I'd wait for fall and winter to mess with the ketosis thing...that is more the time of year for that anyway.
Posted 7-27-2007 by Ale Dileo hi guys, i'm actually eating 2000 – 2100 kcal a day, Ifing every day with a 3 hours eating window (i've stretched it after reading your advices and feel even better) , 130 gr (25 %) carbs (mostly from veggies and fruit, only 30 gr of whole wheat homemade bread), 180 gr (35%) pro 90 gr (40%) fat (olive oil,eggs,fish oil) my weight is 60 Kgr and my height is 174 cm (sorry!, European metrics) In this season my daily activities are growing (12 hours moderately hard working) and i need to increase my energy intake to keep my weight stable. According to you, can i increase my fat intake (about 20, 30 gr)? Ok, my goal is to maintain the same weight and body comp and actually I achieve this with 2100 cals , but my energy needs are going to grow and i want to compensate increasing fat intake. I'm asking if 110 - 130 gr of fats is too much for health and bodycomp. Response by Robb Wolf Ale-
I found this pretty interesting, and it also looks at most major studies regarding this topic. Worth a read. Quote:
Response by Robb Wolf Interesting stuff for sure, he is a smart, smart guy to be sure. Is IF a great thing for being heeeeyuge? Not sure...perhaps one day per week? Two days per week? Not sure but I do think the BB'ing boogey man of sliding into catabolism is waaaay over stated. I maintain a leaner, heavier physique than i ever have with less effort. That is 170lbs sopping wet but it's actually EASY now...I don't know if I could get BIG on this. 185...190 would be pretty damn big for me. That would stick me back up near a 600lb squat...might be worth a shot! I remember when Devany's new site came out and it was getting very popular and T-nation interviewed him. He was down on PWO shakes, massive amounts of food and supplements. Not great for their bottom line. So Berardi and some tool-box who has a "background in evolutionary biology" come out and explain away paleo diets and shoo everyone back to their oatmeal and GROW! Meat&Veggies, nuts&seeds, some fruit little starch...no sugar. Brief intense exercise. That shite delivers...I'm pretty sure IF augments beneficial elements of sound nutrition and exercise...no studies to "prove" it but honestly it's tough to "prove" things sometimes. Good stuff. Posted 8-13-2007 by Gittit Shwartz "Human ADF research is scarce and less consistent than animal research, showing both benefits (insulin sensitivity is the most consistent outcome) and risks (impaired glucose tolerance in women)." Can someone explain the relation between "insulin sensitivity" and "glucose tolerance"? I guess I always thought they were interchangable. Respone by Robb Wolf
Yea...they are. I have not looked at those studies closely...I suspect there might be some design flaws. It takes a LOT of time to really deconstruct a study and do the process justice. I've had an idea for a paper I've been rattling around...is insulin anabolic or is insulin sensitivity anabolic? i know BB'ers use whacks of insulin to help partition nutrients (in addition to a few other items) but this is all mediated at the GLUT-4 transporter level....you do not need insulin for this, you need insulin sensitivity. This is much of the post WO feeding strategy.... Posted 8-15-2007 by Patrick Donnelly I'm looking for some help on transitioning to IF, and this seems to be the best place to go. This past Friday, Saturday, and Sunday, I was on a trip, and messed up my diet pretty badly (lots of good foods, but in bad proportions, and far too much grain), so I figure now is a good time to fix it up completely. I've tried to cut back the carb intake these past three days, because from what I gather, ~100g is all you need and too much more can prevent ketosis. Right now, I'm eating:
I'm 6'1, 178#, and decently lean already. I've been doing poorly with this reduced carb intake though. I feel a lot more sore, sleepy, and unable to push as hard during workouts. Will this fade in the next few days? And should I switch to IF after I get acclimated to lower carbs, or should I just do it now? I know I should get my carbohydrates from more vegetables than I do, and maybe that would help... Do you have any suggestions? I'm really not capable of cooking and eating the required volume, and most of the vegetables around the house are high-GI anyway (frozen peas, corn, cooked carrots, etc.). Thanks for any help you can give. Response by Robb Wolf Patrick- don;t worry too much about getting the carbs from veggies, especially if you are tinkering with intermittent fasting. Fruit, yams etc are great, especially post WO. Implementation- Start slow! 12-13 hrs at first, see how you feel...extend it over time (a few weeks) working up to 16 hrs some days. If you feel good and have good performance/body comp keep at it. If not...back off and find a good spot to stay around. No hard rules, just tinkering! Posted 10-27-2007 by Jeff Bearden Anybody remember this guy. Herschel Walker was a popular football player who ran for UGA and later the Cowboys in the '80's-'90's. I've always seen articles about his workout only being pushups, situps and sprints but I ran across one the other day that I found interesting. He was asked by the media how he found time to do 2000 situps and 1500 pushups per day. And he replied "I only require five hours sleep a night. And Yüklə 442,5 Kb. Dostları ilə paylaş:
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