Figure it out, by Anthony

Paleo Challenge

[This is going to be long-winded, so bear with me while I get through the tedious foundation of this bit before we get into the practical stuff. Also, sorry about all the lists.  There’s way too many lists.]

Being strong is very important to me.  Getting stronger has been a priority for me for most of my life.  I grew up in a home that put a lot of value into physicality.  My family was constantly doing manual labor and playing sports and doing all sorts of physical things.  Some of my youngest memories are of my parents doing manual labor on the dairy: I remember watching my mom carry massive milk crates when she fed calves; she would carry one on each side – easily.  I remember watching my dad buck (hundred pound) hay bales like they were as light as a pillow.  My older brother used to carry calves from the back corners of the pastures to the barn on his shoulders, which required a lot of total-body strength and endurance for a twelve-year old.  We didn’t really watch TV; we would gather in the living room to have push-up contests for hours. And yes, we were ALWAYS wrestling each other.  All these examples of strength are to demonstrate that when was young I didn’t even need to intellectually understand what goes into developing a strong body; it was just something that I naturally understood to be an advantage.  It’s kind of like the innate understanding of Mark Rippetoe’s infamous quote: “Strong people are harder to kill; and generally more useful.”

Then, as I grew to adolescence, I got super scrawny. Really, though, I was outrageously skinny.  When I was a freshman in high school I weighed just north of a hundred pounds, which some of you might relate to, EXCEPT I WAS 6’2”. IMG_4304

While I had always been able to hold my own in a sibling wrestling match and compete with my peers at sports, I was never strong enough to stand up to my own high standards for strength.  Around the age of 14 I made it my charter to do whatever I could to become strong.  (yes, I know that’s a subjective and esoteric goal, but I didn’t care.  I wanted to be as strong as possible.)  My dad was on board, too.  My dad hooked me up with more milk and eggs every morning than any normal boy could handle.  He had me on the GOMAD plan for about eight years.  (for those of you who are unfamiliar with the bulking lexicon of the 90’s/2000’s, GOMAD= Gallon Of Milk A Day)  Think about that for a second: A gallon of milk a day for eight years.  I dare you to try it for A WEEK.  You’re going to be in pain by day 2.  I’ll bet you two hundred burpees you can’t do it.  I don’t say it that way to brag.  Rather, I mention it as evidence that speaks to how focused and dedicated I was to my charter.  It meant EVERYTHING to me.  I lifted every weight I could find and ate thousands of extra calories EVERY DAY.  Then, right about as I was getting close to my goal, high school ended and I found myself on a college football team full of polar bears, mutants, and monsters.  Guess what happened next: I needed to get strong(er) again.

In college I stayed on the GOMAD plan and lifted all the weights and ate all the protein and did all the training.  Then, just about the time I got big and strong enough (235 lbs) to get onto a college football field and catch a few touchdown passes… college ended.  (side note: College is awesome, but I digress).

Now I found myself out of college and without any utility for the inflated body I had so fervently pursued.  I had all of the habits and behavioral disciplines that go along with GETTING BIGGER (because to me, bigger meant stronger), but none of the lifestyle that went along with being healthier.

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So I stumbled around a little bit trying bodybuilding, endurance training, P90x, and eventually I found RKC (RKC is Russian-style kettlebell strength and conditioning).  I fell in love with RKC because I was reminded of what it meant to need to be stronger. (related note: You see, there’s lots of people out there that want to be stronger.  “Being stronger” is a novel concept and it seems great – there’s no obvious down side.  Naturally, bunches of people want to be stronger.  Conversely, though, very few people find themselves in many lasting positions where they need to be strongerThe difference between want to and need to is the difference between short term effort and long term success.  When I was doing RKC, and now again when I do CrossFit, I need to be stronger.  So, putting myself into the CrossFit lifestyle has created for me the need to that is necessary for long term success.)  So there I went doing RKC routines over and over and eventually it led me to the CrossFit website, then to a CrossFit gym in Fresno in 2008 where the first workout I ever did was Fran, and before I did it I told the coach I could do it in four minutes, BUT I was wrong and it took ten, and I realized that I was missing something, because the guys at CrossFit gyms were kicking ass and I was nowhere near their level.

Looking back, I think this is the exact point where I had my “Ah Ha!” moment.

  • It started with me wanting to be as strong (or stronger) than the biggest strongest guys.
  • I always felt the need to be strong, so I stayed focused.
  • Then I spent ten years trying to get there, but (to a certain extent, in my own mind) failed.
  • Now I’ve got this thing called CrossFit, and to be good at CrossFit, you need to be strong.
  • EXCEPT, and here’s the great part: You don’t need to be AS STRONG AS THE STRONGEST, you only have to be close, because even if you’re not as strong as them, CrossFit rewards you for being stronger for longer.

Example:  Really strong guys clean & jerk 400 pounds.  I worked my ass off to get strong, but I could only clean & jerk ~300 pounds.  Now, though, I’m doing “Grace” (For time: 30 Clean & Jerks at 135 pounds), and I’m better at it than those super strong guys.

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This was something that – I’m not kidding you – CHANGED EVERYTHING.  I used to be the scrawniest dude around (don’t believe me? my nickname was Twig), but CrossFit was right in my wheelhouse, because to be good, you need to be strong, but you don’t have to be the strongest.

View More: http://lisadejagerphotography.pass.us/XvNbL138285

All of this is to lead me into the discussion about the Paleo/Primal Challenge.  (related note: I hope you’re still focused on eating clean foods.)  I am excited about the CFM Paleo/Primal Challenge for two reasons:

  1. You’re going to improve your body composition. This is always a good thing.  If you’re not underweight, there’s no down side to getting leaner.
  2. YOU’RE GOING TO LEARN ABOUT YOUR BODY.

Yes, being lean is great.  It looks good; it feels good; it works good.  But more importantly, we all need to understand what makes your body work better.  If you do the CFM Paleo Challenge you’re going to get some feedback about your body that you might not have known.  Let me explain what this means by telling you about my own experience with Paleo.

Let’s go back to what it looked like when I was in my first year of CrossFit.  I was having a great time and training my butt off and I was (again, just like when I was 14) doing everything I could to get better.  I started to focus on nutrition, so I read everything written by

Gary Taubes

Robb Wolfe

Mark Sisson

Mark Hyman

and lots more.

After reading everything I could consume about performance nutrition, I tried Paleo.  I stuck to it – for a long enough time to get some good results – and I paid attention to what happened to my body.  I was doing it so I could become a better CrossFitter, because that was my new charter. As a result, a lot of positive things happened:

  1. I got leaner.
  2. I ate as much as I wanted, and I LOVE to feel satiated.
  3. I could eat all of the things I really love to eat, without sacrificing very many things that I like.
  4. I stayed strong – for the most part.

View More: http://lisadejagerphotography.pass.us/XvNbL138285

For the most part, choosing a strict paleo plan worked well for me.  Eating Paleo was a way for me to continue to accomplish my goal of having a strong and useful body. I learned a few things about myself and my own body:

  1. Eating zero gluten and zero processed sugar makes my body look the way I want it to. I get lean to the point where I can see the cuts in my arms and body that I like.
  2. Preparing paleo foods isn’t all that difficult when you get used to it.
  3. Eating lots of fats made me feel good; and made me sleep great.
  4. The leaner I get, the better I perform at most CrossFit workouts, especially those that are biased toward body weight movements.
  5. I missed beer and fried foods.
  6. For me, Low carb diets create a deficit of glycogen in my muscles when I am training hard, which is a negative. The result is that I am not able to perform well during heavy lifting.

After I spent enough time on a strict Paleo diet, I started to make tweaks based on what I learned. So I played with substituting some non-paleo foods.   After some experimenting I learned:

  1. I have a moderate tolerance to gluten. This means I can eat a little bit without negative consequences.
  2. My body responded well when I eat peanut butter at night. Natural peanut butter (only ingredient: peanuts) was good, but the processed junk (skippy/Jif) was better.  This was because the combination of sugar/fat/protein provided glycogen for the next day’s workout.  (note: I make a point of this because one of my best friends gets exactly the opposite results from peanut butter.   Fortunately, he know this about himself and avoids the stuff.)
  3. Potatoes make me stronger.
  4. When I eat more fiber my digestive system tends to work better. (also, yogurt, see below)
  5. Lean meats and fatty meats provide the same results in terms of recovery, strength, body composition, etc. but fatty meats taste way better.
  6. Fish oil supplements make me recover more quickly.
  7. Coffee is the best paleo beverage.
  8. Dairy products, from whey protein to cream to cheese, are a nutrient rich way to eat delicious foods with lots of positives, but that have minimal, if any, harmful effects on my body.
  9. The only dairy product I avoid is milk – it makes my stomach upset. Cream is fine.
  10. When I train hard, yogurt is the best thing for me.
  11. I can drink beer one night a week without many negative effects, if any – if I train hard.
  12. I can drink beer two nights a week with some, but minimal, negative effects – if I train hard.
  13. If I drink beer more than two nights a week I struggle with dehydration, digestion, body composition, sleep patterns, mental focus, and anxiety – no matter how hard I train.
  14. Hard cider is fine, but I like beer way better.
  15. Frying foods in paleo-friendly fats is still delicious.

The point here with all these lists is simple: I know what works for me.  I know what I have to do to be as strong and as fast and as fit as possible.  I also know what kind of foods I can eat and still stay lean.  I know what kind of foods (and how much of them) change the hormones in my body.  I know what things my body responds poorly to.  I know how to align my fitness goals with my lifestyle goals and how to find an equilibrium.

Let’s go back to my CrossFit journey.   Five years later (being now), I don’t care as much about my Fran time (which, by the way, ended up peaking at 2:30, which accomplished my goal of beating that faceless guy in my nightmares) or my max clean & jerk.  I still do care about being able to perform well in my workouts because it makes me feel good.  I no longer feel like I need to be the strongest guy around, but I like to be able to show my kids what it looks like to be strong and healthy, the same way my parents showed me.  I know I’ll never squat five hundred pounds, but I think it sure would be cool to squat four hundred – and run a six minute mile.  Accordingly, I eat using Paleo principles.  I don’t eat sugary snacks or drinks.  I avoid processed foods.  I limit grains.  I eat LOTS of meat and vegetables, and outrageous amounts of fat.   I use all of the things I’ve learned to create the best system that aligns with my goals, my lifestyle, my family life, and the culture i’m a part of.

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So now let’s talk about you…

Do it.  Eat Primal. Or Paleo. Be strict.  Figure out what works for you.  Figure out what makes you feel/work/look great.  If you’ve never done it before, you’ve got some work to do, but you can do it. After you go strict, you can experiment with what foods, if any, you can add or subtract to your diet.

Want some real talk?  If you’re overweight you have absolutely no business drinking soda, Starbucks drinks, or juice.  When I see overweight people casually drinking Starbucks drinks it reminds me of a person with emphysema smoking a cigarette.  Generally speaking, if you’re overweight you should avoid every carbohydrate until you reach your body composition goals.  Generally speaking, whether you’re overweight or not, you shouldn’t casually eat anything out of a cellophane wrapper.  Generally speaking, the food you eat should rot if you leave it on the shelf.

When I say “generally speaking,” I’m talking about the people who have not gone on strict paleo diets and taken notes about the feedback their body is giving them.  Let this be encouragement to you to get it done.  We love Paleo/Primal because we love the simplicity and the sustainability of the lifestyle. My family and I have had success with Primal because IT’S A SYSTEM THAT IS SUSTAINABLE.  I don’t wish I was out there eating something else – I’m satisfied.  I don’t wonder how I’m going to get through the day getting enough food – I’m used to it.  I don’t crave candy or chocolate or sweets – I’m not addicted to sugar (any more).  I don’t have to spend lots of time counting or measuring or weighing food – I’m too darn busy for that.  If you’re on a plan that is not sustainable, you’re much less likely to succeed.  I, along with the rest of the CFM team, want you to succeed.  We want you to be well.  If you haven’t done so yet, figure it out.

How does Holly do it?

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I never had to worry much about my weight when I was younger. I was active, more into dance and cheer than sports in high school. I do remember wishing I was skinnier. I had more of an athletic build and muscular legs but would have preferred to be Kate Moss skinny. (Only us 90’s girls will understand.)

Fast forward about 15 years and three kids later. I was struggling a bit to get rid of the last of that ‘baby weight’. I had never been one to work out consistently. I tried this or that but nothing really stuck. I tried to eat healthy by cutting calories and choosing low cal options.

Right after my son turned one my husband drug me kicking and screaming into Crossfit Merced. Lots of our friends were members and loved it. He wanted something we could do together to get in shape. I promised him I would try it but knew it wasn’t for me. I had never lifted a barbell in my life. Well, it did stick and I started to fall in love with how good I felt after surviving each tough workout. I was addicted to the feeling of accomplishment after each new PR. It also helped that everyone there was so accepting. I had found something new that I could be good at!

I started to feel stronger and noticed a difference in how my clothes fit, how my body looked and felt. I stopped caring and paying attention to the weight on the scale. About a month into my CrossFit journey, the gym participated in a Paleo challenge, but I didn’t take part in it; I had enough to figure out. I was still googling what movements were what when the workout was posted every night.

I did, however, pay attention. I listened to what my friends and the coaches were talking about eating. I looked up the Paleo diet and recipes and my husband and I started slowly changing the way we cooked and ate. I started to notice that I felt even better and that my body started to change even more rapidly. I was able to perform better in my workouts. It was about this time that I stopped caring about getting thin. I wanted to be fit! I started longing for that athletic body again and wanted to be strong. I realized I wanted my daughters to know that beauty comes in different forms and to grow up watching their Mom be strong and active.

The concept of eating right is simple, really; eat clean and natural.

Let’s try and approach nutrition with a common sense outlook – You wouldn’t fill up your favorite car with crappy fuel and expect it to run well. Nor would you NOT fuel it and expect it to run forever on fumes. We need to eat well to feel well and perform better at life.

A few of you have asked what I eat so here you go, in a nut shell…I eat a lot of protein, veggies, good carbs, good fat, and a little dairy. I try to eat lean meats but I do love a good steak or hamburger. I love fish but tend to overcook it so I need to work on that a bit. Veggies, the more the better! Good carb; we usually always have a case of sweet potatoes on hand and they are my go to. For healthy fats, I love avocados! I use a lot of coconut oil for cooking and have recently fallen in love with avocado oil. I’ve switched to using whole dairy products when I use them. My body doesn’t tolerate much dairy so I don’t consume very much. I eat fruit but it’s not really my favorite thing so I don’t really worry about eating too much. I try to stay away from bread and enriched products such as white rice and pasta. I also try to avoid sugar. I don’t drink soda and try and drink tons of water throughout the day. The first thing I do when I wake up in the morning is down some H2O. It just makes sense.

That being said, I am far from perfect. I have my ‘cheat’ meals, days, and weekends away. I love homemade brownies! I’d prefer to sit and eat the bowl of batter and not even put them in the oven:) I just try and space these ‘cheats’ out so they don’t become a habit. I can definitely attest that consistently eating well makes me feel better overall.

Please feel free to ask me for any recipes or snack ideas. We are in this together. Let’s eat well so we can feel and be well.

WOD 1/12/17 and PRIMAL CHALLENGE

It’s time, friends. The holidays are over, we’ve had our fun (and cookies), and now it’s time to get back to work – not only in the gym, but in the kitchen.

For 6 weeks (42 days) leading up to the open, our gym will be engaging in a Primal Challenge? What is it, you ask? Well, it’s a way of eating that will lead to greater energy, better health, loss of body fat, and, most likely, weight loss.

You can find PLENTY of information here: 21 Day Primal Challenge

While the specific challenge above is for 21 days, we figured we could try it for 6 weeks leading up to the open.

Some questions you may have:
1) How do I sign up? Answer: you just did.
2) What do I get for competing in this challenge? Answer: better health, body composition, and performance. Yes, that’s it. No prizes or trophies…We are doing this as a community for accountability’s sake. We want to be healthier versions of ourselves, and doing it together makes us stronger.
3) Do I HAVE to do this? Answer: of course not. You can do WHATEVER you want to do. However, the coaches at CFM have committed to doing this as well, and we would love for you to join us.
4) How do I measure success? Answer: the scale (for MOST of us) is a good indicator of how well we are doing. However, we will also be doing a couple WODs next week as a benchmark, and will repeat those same wods 6 weeks from now for empirical data about our performance.
5) What do I eat? AnswerWhat-to-Eat2
6) What else will be expected of me?

1. Eat real food.
2. Avoid sugar, grains, unhealthy fats, beans/legumes.
3. Align your carb intake with your weight goals and activity levels.
4. Move frequently: Get between 2-5 hours per week of moderate aerobic exercise.
5. Lift heavy things: Conduct 3-5 brief, intense sessions of full-body functional movements.
6. Sprint: Go “all out” at LEAST once a week.
7. Get 8 hours of sleep every night.
8. Get 15 minutes of direct sun exposure each day.
9. Play! Find time to let go, disconnect, unwind and have fun each day.

You probably have more questions… ask a coach! Or check out the website above. In any case, the best way to do it is to jump in. Our coaches will be posting their favorite quick and easy recipes, and we want to help you every single step of the way.

Who’s in??

STRENGTH:
Bench Press 10-8-6-4-2
Lateral Row 5×8

CONDITIONING:
4 Rounds for Time
12 Toes to Bar
9 Thrusters (115/75)
3 D-Ball to Shoulder (150/100/80/30)

WOD: 6/7/11

20 Minute AMRAP:

400m Run

7 Muscle Ups

*scores will be posted to comments

 

Protein & PROGENEX

A lot of the members have been asking me about protein supplements.  I recommend taking some form of protein after you work out and possibly at other times of the day.

The point is this: you should get a protein supplement from somebody and take it because it will make you more fit.  I have Progenex available at CFM, but you don’t have to buy it from me, as long as you get it from somebody.  Body Shak does a good job and they have good products, so if you’d rather get it from another source, go there and tell them Anthony sent you.  As far as Progenex is concerned.  I have had great results when taking it, so I think it’s a great product.

This is how I explain Progenex in plain (non scientific) English:
After a hard or crushing workout (and this is CrossFit so let’s face it every workout is crushing whether it is 50 seconds or 50 minutes) you have roughly a 1 hour window of opportunity where, if somehow you can get protein into your muscle cells you can recover back to baseline strength within 3 to 6 hours instead of the standard 48 to 72 hours like we are all used to.
Protein is all about absorption.  You can eat all the protein you want but if it doesn’t absorb and at the correct times it is literally wasted.  If you eat a piece of chicken after that crushing workout it will take upwards of 5 hours to absorb into your muscle cells.  Way past the window of opportunity.

Progenex is derived from whey protein.  The cheapest kind of whey protein is a “concentrate”.   It is full of impurities like lactose and fats.  This is the kind of protein supplement that bloats you and can give you G.I. issues.  This takes around 3 hours to absorb and you are still not hitting that window.
The next higher quality of whey protein is an Isolate, where they strip out all of the impurities and you are left with “Isolated” or pure whole whey protein.  This still takes 1.5 to 2 hours to absorb and still outside the window of opportunity.
The Progenex manufacturers start with a high quality Isolate and we use enzymes to cut or “hydrolyze” into very small peptide sequences to the point where it is essentially “pre-digested.”  When you take their recovery product immediately post workout the protein absorbs into your muscle cells in approximately 15 to 30 minutes, well within the window of opportunity and allows strength regeneration and recovery in hours instead of days.  You will also see significant improvements in soreness, fatigue, energy and tiredness.

Their More Muscle product is also Hydrolyzed whey protein for fast absorption but has it has added protein components such as Branch Chain Amino Acids (BCAA) to facilitate faster muscle growth and added strength gains.  These protein components are well documented to produce strength and muscle gains and their research has yielded an ideal blend.
The most important time to take recovery is immediately post workout.  If you are looking for carbohydrate (glycogen replacement) you can take fruit, sweet potato or juices with it but wait 30 minutes before you eat any whole proteins.
The next most important time to take Progenex is first thing in the morning.  I recommend taking More Muscle first thing after you wake up.  At this time your muscles are in a state of starvation and are cannibalizing themselves.  The same concept with Recovery applies here.  If you eat chicken first thing in the morning it won’t absorb for around 5 hours and your muscle cells keep starving.
If you really want to get serious about pounding protein, you can address uniform protein absorption while you sleep by taking More Muscle before bed.

For those that are trying to lose fat via caloric restriction, it works well for a meal replacement.

If you have any more questions, feel free to ask me when you show up.  If you’re interested in picking up some of the good stuff (Progenex), we got you covered.

Fat Power

Did you know that Sumo Wrestlers eat a low fat diet in order to gain weight?

 

Why do people think that eating fat makes them fat?

Here is a little information about your body.  It is about how your body’s hormonal response to the food you eat is what is making you fat or lean.

If you don’t want to read the whole article, I’ll give it to you in a nutshell:  The only way to eat a low fat, low calorie diet is to eat a lot of carbs.  This will make you very hungry, irritable, possibly depressed, and guess what…. FAT.  If you eat a low glycemic, high fat diet, you will “tell your body” to burn fat stores, feel great, sleep great, perform great, and look great.  Hint: It’s all about what you tell your body to do. ie. HORMONES.
The following is an excerpt of an  article written by Tony Leyland in 2008.

“Body composition is the result of being fit; it is not in itself a component of fitness.  Performance measures are better indicators of health and fitness. (Whether measured in terms of workout or competition times and results; blood lipid profiles; or ECG, liver function, and glucose tolerance tests; among others.) That being said, weight control is important to many, and the principles of proper eating and exercise that produce healthy body composition are at root the same ones that produce elite performance. Taken together, these are key factors that determine where you are on the sickness-wellness-fitness continuum. In his book Good Calories, Bad Calories (which is, I believe, quite simply one of the most important books ever written in the field of nutrition and weight control), Taubes argues that common nutritional guidelines such as the USDA food pyramid and Canada’s Food Guide are inappropriate for optimal health and weight control. Many researchers have promoted numerous health benefits for low-fat, high-carbohydrate diets despite a disturbing lack of evidence to support their view. In 1960 the American Heart Association jumped on board and decided low-fat diets are a healthy option. Without studies and without evidence, they started to promote these diets. The result is that, four decades later, the majority of the North American public believe the purported benefits of this diet are absolute fact.

The energy balance equation

When it comes to weight control, many “authorities” in the field have used the first law of thermodynamics (conservation of energy) and the energy balance equation (EBE) to promote low-fat diets.

The EBE is quite simple and states:

Change in Energy Stores = Energy Intake – Energy Expenditure

 

This equation must be correct in the simplest sense due to the laws of physics. However, despite the apparent simplicity of the equation, the interplay between these variables is complex. Nevertheless, most weight loss programs have simply (and wrongly) treated energy intake and energy expenditure as two independent variables. Therefore the simple, but incorrect, message for individuals who want to lose weight has been to focus on decreasing caloric intake, increasing energy expenditure, or a combination of the two. This might appear to be reasonable, and, since a gram of fat is nine calories, and protein and carbohydrate are approximately four calories per gram, this approach would seem to support the notion that a low-fat diet is best for weight loss. This notion persists despite a mountain of evidence that lowfat diets do not work very well, if at all, for most individuals.

Energy in

A further simple interpretation of the EBE is that the overweight and obese in our society must be eating too much and not exercising enough. While this may be true for some, a number of studies have shown that at least some overweight individuals eat the same number of calories, or fewer, than lean individuals. Understanding why this happens is not exactly rocket science, and it is not a violation of the laws of conservation of energy. The fact is that the food we eat elicits hormonal responses that determine how energy is stored in the body (i.e., in the form of body fat). Basically, energy intake is not independent of energy expenditure, and the type of calories you eat does affect your energy output. Energy intake and energy expenditure are dependent variables. Sugar, high-fructose corn syrup and easily digestible carbohydrates drive an insulin response and insulin drives fat storage. Dietary fat—or even calorie quantity—is not the main culprit at all. That storage or release of fat from our adipose tissue (fat cells) is hormonally driven is quite obvious. A typically lean woman will start to gain fat if she becomes pregnant. Why? The hormonal response to being pregnant stimulates fat accumulation to try to ensure ample energy supplies for both mother and fetus. The fat storage will usually be in the buttocks, thighs and breasts and the stored fat will be mobilized (moved out of the cells) when energy is needed during the pregnancy and lactation. After she has given birth, assuming good nutrition, she will return to a normal amount of adipose tissue for her whether or not she eats more or less calories. So what is cause and what is effect in the energy balance equation? Do you necessarily store energy just because you ate more? The key point Taubes makes is that, for most, it is poor eating habits that cause the hormonal response that forces the body to store excess calories as fat. But these poor intake is not simply too many calories; it is high-glycemic and total carbohydrate intake. Numerous studies have shown that restricting overall carbohydrates and eating only low-glycemic index carbohydrates is the most effective diet for weight control and good health. Sumo wrestlers eat a lot of food to gain weight (body fat), and their diet is extremely low-fat (typically with only about 16 percent of total energy intake from fat). In the late 1970s, 30 percent of the U.S. population was classified as obese or overweight and the high-carbohydrate, low-fat diet “cure” that has been prescribed since then has resulted in 65 percent of the U.S. population being classified as obese or overweight by the early 1990s. Studies have shown that individuals on low-calorie weight loss diets better tolerate high-fat, high-protein, low-carbohydrate diets. Despite low overall calorie intake, they do not report feeling hungry all the time and their metabolism does not slow down in an attempt to maintain fat stores. These kinds of diets were commonly prescribed up until World War II, and diets such as Atkins would not have been considered “fad diets” in the nineteenth and first half of the twentieth century. So the evidence is clear that you cannot simply state that “a calorie is a calorie” when looking at the energy intake variable in the EBE. All calories are not equal, and the quality of those calories (i.e., type of nutrient and overall nutrient balance) is much more important. Restricting calorie intake but continuing to eat much of it in the form of high-glycemic foods will make your body fight to maintain its fat stores and will lower your metabolism. There is simply no well-researched evidence that contradicts this information.”

 

Interesting, isn’t it?  What does it mean for me today?  Eat bacon, DO NOT eat oatmeal. Eat your meal with a fork, not between slices of bread.

More meat=good.  More grains/sugars=bad.

 

In the next few days I will post the rest of the article.  It discusses how to trigger a neuroendocrine (hormonal) response through exercise.  I’ll give you a clue:  Walking on a treadmill watching Oprah won’t do the trick.

If you are interested in learning more about proper nutrition, you can read Nutrition_Full_Issue-1.  Otherwise, just be patient.  I’ll be getting to that soon.

 

(Tony Leyland is Senior Lecturer in the School of Kinesiology, Simon Fraser University, Vancouver, British Columbia. He has taught at the university level for 25 years and has been heavily involved in competitive sports such as soccer, tennis, squash, and rugby as both an athlete and a coach for over 40 years. He is a professional member of the National Strength and Conditioning Association, a Canadian National B-licensed soccer coach, and a level-1 CrossFit trainer. He can be reached at leyland@sfu.ca.)