http://www.thealternativedaily.com/

You would have to have been living under a rock for the last five years or so not to have heard of the amazing benefits of coconut oil. Classified as a “superfood,” coconut oil has numerous health benefits, mostly due to its unique combination of fatty acids. What is important to understand is that while […]

Originally Posted At: https://breakingmuscle.com/feed/rss

That’s right, BCAAs (branched chain amino acids) are ranked high as one of the most commonly “incorrectly” prescribed supplement for fasting.

But have any of the bro scientists ever given you a good reason as to why you should be using BCAAs? Reasons other than “it will protect your muscle bro.”

I get it, I know where the emphasis on BCAAs comes from. It’s from programs like lean gains and carb backloading, which then trickle down to consumers, bloggers, and even coaches everywhere.

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Originally Posted At: https://breakingmuscle.com/feed/rss

As someone who has sustained two major back injuries early in my lifting career, I’ve become highly engaged in the current research on back pain and treatment/prevention protocols. Through this process of research and review, my position on back pain and its implications for training have changed rather significantly.

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http://www.marksdailyapple.com/

For today’s edition of Dear Mark, I’m answering another round of questions asked by Twitter followers. First up is a three-parter, including a query about extra virgin olive oil, one about supplements everyone should take, and one about autoimmune arthritis in an athlete. Second, I cover whether sauna is a hormetic stressor or a way to relax (or both). Next, I give my recommendation for staying keto or carnivore while camping (it’s a quick one). And finally, I explore a potential protocol for using exogenous ketones to curb autoimmune inflammation.

Let’s go:

1. Is very-high-polyphenol EVOO legitly far superior to easily-avail. qual EVOO?
2. What handful of supplems (broadly defined) make sense for almost everyone?
3. Any advice for age 20 elite athlete cursed w genetic autoimmune arthritis where keto, paleo, Mediterranean all failed? Carnivore?

Olive oil:

All else being equal, very high polyphenol EVOO should be superior to normal EVOO. Be careful in weighing messaging around this, however.

But, yes, the more polyphenols your oil has, the better it will resist oxidative damage when exposed to heat, light, and the ravages of time. By extension, the more an olive oil is sheltered from heat, light and the ravages of time, the more polyphenol content will be preserved.

And when you consume high polyphenol EVOO, your LDL actually becomes more resistant to oxidative damage. One study found that men who ate high polyphenol extra virgin olive oil had lower oxidized LDL levels than men who ate normal EVOO. They even had higher HDL levels, another indication of improved heart health.

Supplements for all:

Collagen—vast majority of people don’t get enough collagen/gelatin in their diets, whereas historically people were eating the entire animal, including skin, bones, tendons, fascia, ligaments, and cartilage (about 40-50% of animal by weight). A couple scoops of collagen gets you most of the way there.

Magnesium—vast majority of people don’t get enough magnesium. Our water is stripped of it and our soil is deficient in it. Foods that a generation or two ago were excellent sources of magnesium are now middling. Get one of the magnesium “-ates,” like citrate, glycinate, or threonate.

Vitamin K2—another nutrient most people miss that’s absolutely crucial to heart, bone, dental, and hormonal health.

Egg yolks—best source of choline and a great source of many other nutrients in a highly bioavailable package.

Liver—eat it once a week at least.

If you don’t get sunlight or eat a lot of vitamin D-rich foods (wild salmon, pastured eggs, salmon eggs), vitamin D is a good one.

If you don’t eat seafood regularly, a good fish oil is worthwhile. Omega-3s are a critical nutrient.

Autoimmune arthritis in athlete:

I saw that the athlete in question has done “everything right”: Primal, paleo, the whole nine. Right?

Assuming that’s the case and they’re not eating grains, seed oils, sugar, and other things known to be inflammatory and irritating:

Carnivore is an option. Mikhaila Peterson battled a particularly severe case of autoimmune arthritis for most of her life and reports that going carnivore was the only thing that really fixed things.

Elite athletes often overdo it. I certainly did. And although exercise is a crucial part of preventing, recovering from and defeating arthritis, too much exercise can have the opposite effect. It can be too much. It can increase stress rather than mitigate it. It can overload the tissues rather than strengthen them.

I’d also consider trying exogenous ketones to blunt autoimmune inflammation. Check out the last answer in today’s post for more insight on that one.

Is sauna best utilized as a relaxing tool for recovery like meditation or as a hormetic stressor like a challenging workout?

Physiologically, saunas are stressful. A 30-minute sauna session at 174 ºF/80 ºC raises body temperature by almost 1 degree C, spikes your flight-or-flight hormones, raises cortisol, and triggers a powerful hormetic response by the rest of your body. That’s a stressor.

But ultimately, they reduce stress by making you more resistant to it. After such a sauna session, for example, subjects report feeling “calm” and “pleasant.” This isn’t a surprise, if you’ve ever completed a tough workout. That’s how a training session makes you feel, isn’t it?

Just because sauna resembles exercise doesn’t mean you have to keep them separate. It even gets better when you stack the two. For instance, people who frequent the sauna and the gym have a drastically lower risk of heart attack death than people who do either alone. That combo also reduces 24-hour blood pressure in hypertensive patients and confers special protection against all-cause mortality above and beyond either variable alone.

That said, post-workout sauna appears to be especially good at enhancing the training effect.

In runners, post workout sauna use increased time to exhaustion by 32%, plasma cell volume by 7.1%, and red cell volume by 3.2% (both plasma cell and red cell volume are markers of increased endurance performance).

In cyclists, post workout sauna increased plasma volume. This is important because increasing plasma volume improves heat dissipation, thermoregulation, heart rate, and cardiac stroke volume during exercise.

Any thoughts on how to stay keto/ carnivore when camping or backpacking?

There’s a Facebook group devoted to Ketogenic Backpacking. Join that for some ideas.

As for car camping, it’s the easiest thing in the world to do keto or carnivore.

Bring some cast iron pans, some meat, and a cooler full of ice.

Gather a ton of wood.

Light the wood on fire. Allow it to cook down to coals.

Place cast iron over fire. Cook meat on cast iron.

Repeat as needed.

What should the timing and dosage be if you are planning to use exogenous ketone supplements as part of treatment for an autoimmune condition or flare?

Unfortunately, this stuff is so new that there aren’t any established guidelines. However, a recent case study gives a hint at a protocol someone might want to try. This isn’t medical advice, mind you—just a suggestion for further reading and consideration.

The subject had Crohn’s disease, a pretty serious autoimmune gastrointestinal condition characterized by chronic inflammation, painful and frequent bowel movements (around ten per day in this subject’s case), and elevated inflammatory markers. In other words, something that ketone bodies should be able to help.

Every morning for two weeks, he took 4 grams of sodium betahydroxybutyrate (BHB). This helped, but after two weeks he increased the dosage to 8 grams split between sodium BHB, magnesium BHB, and calcium BHB. He took half in the morning and half in the early afternoon. Did it work?

Following the intervention, the subject reported feeling “dramatically better” with significantly lower GI issues and trips to the bathroom. The subject provided weekly urinary and blood ketones following supplementation to ensure a significant rise in ketone levels. Blood glucose levels fell back into the normal range after the intervention (105 mg/dl to 94 mg/dl). White blood cell (WBC) count, neutrophils, and monocytes returned to the normal range following the intervention. The most remarkable finding was that following the intervention, C-reactive protein returned to the normal range from 62.5 mg/l to 4.4 mg/l.

I’d say 4 grams of BHB would be a safe start. If your bowels tolerate it—no small feat, as exogenous ketones can really hit that hard—and they seem to be helping, move toward 8 grams. As always, work with your physician and discuss supplement protocols or changes to them.

That’s it for today, everyone. Take care, be well, and comment down below if you have anything to add or ask.

The post Dear Mark: EVOO, Supplements, Autoimmune Arthritis, Sauna, Keto Camping, Ketones for Autoimmune appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

You’ve got questions about the Keto Diet and exercise, and we’ve got answers!

Our coaches help folks with their workouts and nutrition (it’s kind of our thing), and today we share with you the secrets of training under a low-carb diet. 

Nerd Fitness Coaches build custom-workouts and guide weight loss. Learn more here!

Here’s what we’re going to cover in our Keto + Exercise Guide today:

• The Keto Diet and Strength Training
• The Keto Diet and Cardio
• The Keto Diet and Exercise for Weight Loss
• The Keto Diet and Athletic Performance
• The Keto Diet and Carb Cycling for Athletes
• Getting Started Working Out on the Keto Diet

Real quick: if you are just starting your low-carb journey, make sure you grab our MASSIVE Beginner’s Guide to the Keto Diet. It’ll teach you everything you need to begin Keto. You can grab it for free when you join the Rebellion (that’s us!) by enlisting below: 

Download Our Beginner’s Guide to the Keto Diet

• 55-page Keto Diet guide: how to start today!
• Learn the benefits and pitfalls of going Keto.
• Keto recipes, snacks, resources, and more!

A Few Notes on Our Approach to the Keto Diet and Exercise

We’re going to approach this guide with a few caveats:

• I don’t care what the “optimal” way to eat or train is. Unless you are an elite-level athlete or trying to build a specific physique, being “good enough” will suffice. This is true for your nutrition and for your training. The OPTIMAL way for you to train and eat is whatever method you will actually stick with long enough to build the habit!
• We’ll look at what happens to your body on both cardio and strength training. You’ll be covered no matter what kind of exercise you follow.
• You might suck at everything for the first few weeks of Keto. As pointed out inThe Ketogenic Bible: “Significant declines in physical performance after one week of following a Ketogenic Diet; however, performance levels are restored after about six weeks, although it sometimes takes longer.”
• The jury is still out on all of this – studies^[1] have suggested that reducing carb consumption dramatically could impact performance negatively depending on the activity, and below I’ll show you studies that present the exact opposite conclusion. So…

Alright, let’s do this thing…

The Keto Diet and Strength Training

“Steve, I like Sstrength Ttraining. What does Keto look like for me?”

Great. I do too.

In fact, I train in a fasted state four days per week. When you strength train or train intensely, your body starts to use up the glycogen stored in your muscles.

And you’re probably wondering “Steve if I don’t consume carbs, which becomes sugar, which my muscles store as glycogen…am I gonna run out of glycogen and my strength training might suffer?” 

Good question. Maybe.

“Does eating low-carb alter your body’s reliance on glycogen stores in the muscles? Does it change how much glycogen your muscles use or how quickly these stores are replenished?” 

Maybe. We’re still learning.

I did find multiple studies in which strength training was either not impacted or positively impacted by a Keto Diet:

• A 2012 study^[2] put 8 male gymnasts on a 30 day Keto Diet – they lost more fat mass and increased lean body mass while following the regimen. Suggesting Keto can help with body composition, which is probably why you are strength training to begin with.
• A 2016 study^[3] looking at CrossFit programming showed no significant difference in muscle mass or performance between a Keto group and control group.
• A 2017 study^[4] worked with 25 strength training men – both groups gained muscle mass, while the Keto group lost more fat.

Now, this isn’t law, more studies are being done as we speak, and your results may vary. 

What this simply means is that there have been studies done that show one can do resistance training or Crossfit while eating Keto and not lose gains or muscle mass.^[5] Other studies show the opposite.^[6] Which means…

Your results MAY vary. 

Make sure you give it enough time to push through the Keto flu, the performance-suckage phase, to get a true answer for your situation.

Also: unless you’re a competitive athlete or compete in powerlifting competitions, this might not matter as much! Athletic performance is often negatively impacted once somebody gets to a low enough body fat percentage, but it doesn’t stop people chasing that “ripped” six-pack abs look!^[7]

The Keto Diet and Cardio

“Steve, I’m a runner/biker/etc. and I always carbo-load. Sounds like Keto isn’t for me, right?”

Maybe not. 

Your body can only store 1600-2000 calories worth of glucose at any time – but might have 40,000+ calories worth of fat stored in the body. 

So instead of having to consistently eat gels and goos and snacks to keep the glucose levels high, what happens if you switch to “Keto-adapted” and fuel yourself with fat?

Let’s go to the science:

Earlier studies had suggested that a moderate-carb diet provides better endurance by increasing the concentration of glycogen in your muscles, but newer research seems to be swinging more in the direction of Keto.

As it turns out, the Keto Diet has been tested in ultramarathoners, Iron Man trainees and endurance athletes in multiple studies, and in all cases, ketosis resulted in enhanced body composition and some of the highest rates of fat-burning ever recorded!

A 2016 study^[8] looked at 20 ultra-marathoners and Ironman distance triathletes – half of which were instructed to be on a fat-adapted diet for at least 6 months and the other 10 were on a traditional carb-focused nutritional strategy. The results:

• Both groups had the same perceived level of exertion during a 3 hour trial run.
• The Keto group had a fat oxidation rate of 2.3 times higher than the carb group, at an average of 1.5 grams per minute.
• There were no significant differences in pre- or post exercise glycogen concentrations.

Just like with strength training, this MIGHT work for you – or you might be better off as a carb-adapted runner and athlete. You have to do what works for you.

My above caveat still stands: unless you are an elite athlete, this should be less of a concern for you – follow the diet that makes you look and feel good, and then base your training progress of your previous day’s results!

The Keto Diet and Exercise for Weight Loss

“Steve, I’m not a competition-level ANYTHING, but I like exercising and want to look good.”

While dietary changes make up at least 80% of your weight-loss efforts, exercise will help you stay healthy and build a body you’re proud to look at in the mirror.

So track your workouts, track your nutrition, and work on getting better with it – running one second faster, doing one more rep, lifting 5 more pounds, etc. 

Compare yourself to your past self.

The Keto Diet and Athletic Performance

“Steve I read this study that says Keto + Athlete = good/bad/ugly.”

Fair. Do what works best for you! 

In my research, and in learning from people that I trust and admire in this space:

Studies are often focused on short term ketosis (a few days or weeks), which could result in adverse performance in athletes who have not become fully Keto-adapted yet.

We are all unique snowflakes and your mileage may vary depending on your physiology. So who cares if you lift 5 pounds less! 

If Keto works for you and makes you look better, keep doing that.

If you are going to try Keto + Strenuous Exercise, consider the following advice: Keto might work for you! It might not!

The recommendation from Dr. Steve Phinney:

• Allow 2-4 weeks to become Keto adapted.
• Make sure your electrolytes are in balance
• Eat enough protein to ensure your muscles are getting the tools they need to rebuild themselves.
• See how your body responds – course correct as necessary.

Elite performance chaser? Consider “targeted ketogenic dieting” – introducing timed carb intake strategically around training, which we’ll explore next. 

The Keto Diet and Carb Cycling for Athletes

“Steve, what’s up with carb cycling? How does that influence exercising on a low-carb diet.”

If you are an athlete and looking to maximize performance on a low-carb diet, consider “carb cycling.”

With carb cycling you follow a low-carb diet, but increase your carb intake around key events, generally training related.

So let’s say you have a really intense training session, and want to replenish your glycogen levels. The evening or day after your training, you could perhaps double your carb intake.

That’s carb cycling. 

Does it work?

There is some evidence to suggest it does.^[9] Carbohydrates do indeed help muscles regain glucose when depleted, so the mechanisms of carb cycling tie out.

However, it should be noted that there isn’t much current research on a carb cycling diet. 

My advice: Only experiment with carb cycling if you are looking for top athletic performance. Otherwise just keep your low-carb diet consistent. 

Getting Started Working Out on the Keto Diet

If you are convinced you should try the Keto Diet, and want to train while doing so, let’s provide some resources to get you going. 

First, if you have lots of questions on following a low-carb diet, read our Guide to the Keto Diet. 

It’ll explain the science behind a low-carb diet, menu ideas, and how to start the Keto Diet. 

Plus, there’s ninja turtles in it. 

What if you’re just starting your exercise journey? 

I got you boo:

• The Beginner Bodyweight Workout: if you’re looking for a workout that you can do from the comfort of your own home, start here. It’s designed for a newbie and requires no equipment.
• 5 Best Strength Training Workout Routines For Beginners: if you want to start a strength training practice (our number one recommendation for getting fit), start here. We’ll level up your workouts from simple bodyweight exercises to full compound movements with barbells.

• 6 Beginner Gym Workouts: have a gym membership? Thinking about getting one? Then check out our full guide on becoming a gym warrior. 

With these resources in hand, you’ll have everything you need to start working out on the Keto Diet. 

However, we often hear from folks that they want MORE help. If that’s you, we built three great options to help you start your fitness journey:

#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get The Beginner’s Guide to the Keto Diet. It’s all you need to start your low-carb journey.

Download Our Beginner’s Guide to the Keto Diet

• 55-page Keto Diet guide: how to start today!
• Learn the benefits and pitfalls of going Keto.
• Keto recipes, snacks, resources, and more!

That should just about do it for this guide. 

Alright, your turn:

Are you following the Keto Diet?

Have you noticed your perform differently while training under low-carb?

Any tips or tricks you’ve learned while exercising on Keto?

Let us know in the comments!

For the Rebellion,

-Steve

PS: Make sure you check out the rest of our guides on following a low-carb diet:

• The Beginner’s Guide to the Keto Diet
• The Differences Between the Paleo Diet vs. Keto Diet
• 60 Keto Snacks: The Ultimate Low Carb Snack Guide
• Your Best Low Carb Fast Food Options

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Photo sources: Morning run with the Fitbit.

GIF sources: Rainbow Bright, Homer, Wheel, Pasta, Ninja Turtles.