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Unless you’ve been living under a rock for the past few weeks, you’ve likely heard about and been sufficiently terrorized by reports of a new, deadly coronavirus that is sweeping the globe. Is the media sensationalizing this virus, or is it a legitimate global emergency? What exactly is a coronavirus, and how can you protect […]
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In this episode of Revolution Health Radio, I’m joined by Dr. John Berardi, co-founder of Precision Nutrition and an expert on health coaching. We discuss Dr. Berardi’s client-centered approach to health coaching and talk about how to ask the right questions, use positive psychology in coaching, build a well-rounded base for your practice, and much more.
The post RHR: What Makes an Effective Health Coach, with Dr. John Berardi appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
Health and fitness are often lumped together but there’s a difference—and sometimes it’s a sizeable gap.
Let’s explore the working definition of each:
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For today’s edition of Dear Mark, I’m answering three questions taken from last week’s post on the power of pairing low-carb with fasting. First, do I have any advice for a woman who’s struggling to see results eating one meal a day? Second, how does low-carb interact with the different types of glucose tests you can take? And third, what are my thoughts on carb limits when fasting? Is lower always better? Is there a carb threshold after which fasting stops working so well?
Let’s go:
I have been dappling in low carb for nearly year and in the last 2-3 months I have been playing around with OMAD. My question is, I eat ’till I’m full ,which is about 12-18 grams of carbs, never over 100g protein and around 100g fat, sitting at 1000-1400 calories—but I’m not losing weight. Over 3 months I’ve lost about 6kg and I have about 30kg to lose. Do I keep going? I’m enjoying it but I get frustrated about the lack of weight loss (I’ve lost a dress size).
The majority of women don’t do well on one meal a day. Consider the average office worker struggling to lose weight. They do coffee for breakfast and maybe have a salad with no meat (and few calories) for lunch, struggle mightily not to eat five stale donuts at 3p.m. in the break room, only to cave at night and eat a sack of potato chips and take out while streaming some show.
My point is not that these people would do better if only they ate a solid meal for dinner rather than chips and snacks and Netflix. Nor is it that this problem only afflicts women and never men. Plenty of men do it, too, and have bad results. But it shows more quickly in women, who by nature of their reproductive physiology are simply more vulnerable to nutritional insults than men—on average. I explain the reasons this happens in this post on fasting for women. Long story short, because reproduction is far more costly and demanding on a woman’s body than a man’s (conception, pregnancy, nursing); woman are more finely attuned to caloric restriction and fasting. My point is that fasting for most of the day, every day, doesn’t work well for most women—it becomes a constant stressor, driving unhealthy cravings to which you eventually succumb.
It sounds like OMAD might not be working for you. Just one dress size (which is a better barometer than weight) in 3 months? Yeah, it might be time to try something else.
Was low carb with more frequent meals working?
I’ve seen a lot of men burn out on OMAD, too. Throw in some sleep disturbances, a heavy training schedule, work-related stress, cooking for the family, bills, and whatever other stressors modern life throws our way, and OMAD can be counterproductive.
For one thing, your calorie intake is way too low. One thousand calories is way too low; 1400 calories is really pushing it. Perpetually starving yourself for 22 hours a day and then trying to cram a big meal in that doesn’t even provide enough calories or nutrients just doesn’t work for most people. I can imagine your leptin is low, your caloric expenditure dampened, your thyroid function inhibited.
Here’s what you might try.
Do OMAD with 1000-1400 calories once a week. Twice max. Eat normal—two to three meals—the rest of the days. This way you pulse your fasting and OMAD’ing. You eat normal amounts of calories for five days a week and then drop them down low twice a week, giving your body a message of relative abundance punctuated with short bouts of scarcity.
I think that’ll work better for you. Write back with your results.
If you are low carb and need to do a glucose blood test and an A1C test: What is the best fasting times then? Just the night before or for 24 hours?
If you fast longer, shouldn’t the glucose reading be lower?
It really depends on what kind of test you take.
If you’re doing a fasting blood glucose test, fasting will probably lower it.
If you’re doing a postprandial blood glucose test, fasting will probably raise it. You’re asking your body to suddenly go from burning fat to processing 75 grams of pure glucose. The fat-based metabolism triggers transient insulin resistance, which inhibits your ability to process the glucose efficiently. Your postprandial reading will thus be higher than is “real.”
If you’re doing an HbA1c test, fasting won’t affect it. HbA1c is the “average” blood sugar over three months or so; a single meal will have no impact.
I totally agree with the science of this relationship. Mark, at what intake level of carbs are you considering this relationship no longer synergistic? Anything over 100 grams or should the carb intake be kept lower to have the greatest fat-burning / weight-loss effect?
The bulk of the synergy lies in the ease with which you can maintain the fast. Low-carb/fat-based metabolisms simply make it easier to slip into and remain in the fat-based metabolism of the fasting state. If you can easily fast, easily slip back into ketosis and maintain the fast while eating an otherwise moderate or high-carb diet, have at it. That isn’t as common as the opposite, drawing on my experience talking to hundreds of people about this.
However, some people get the best weight-loss effect by combining intermittent fasting, heavy weight training, and periodic/timed carb feeds. The trick is to time your carbs around your workouts, and eat no more than you’ve actually expended through glycogen depletion. That means you’re still in a fat-based metabolism because the carbs you do eat are going toward glycogen repletion rather than being burned for energy, so they never actually inhibit the burning of body fat.
If you’re doing CrossFit WODs that hit every muscle and leave you panting on the ground (or the equivalent), you could probably get away with 100-200 grams right after without any issues. It really depends, of course. More muscle, larger glycogen sinks. Some people just slip right back into ketosis more easily. Others have a life history that may inhibit this. But that 100-ish carbs after a “hard” training session that you feel should be a good target for most people.
You should keep fat low and protein high in these carb-heavy meals. What you want is to refill that glycogen and hit the protein hard.
That’s it for today, folks. Take care. Be sure to ask any followups or additional questions down below. Thanks for reading!
The post Dear Mark: OMAD for Women, Low-Carb Glucose Testing, and Carb Limit When Fasting appeared first on Mark’s Daily Apple.
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Finding the perfect deodorant can be hard. You want to stay away from the chemical-laden, aluminum heavy, propylene glycol and paraben infested commercial deodorants on your pharmacy shelf, but those natural deodorants and antiperspirants just don’t seem able to keep the sweat or stench away. And going au naturel isn’t an option since you don’t […]
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Crab cakes may remind you of cocktail parties, weddings, or sun-soaked getaways to the seashore where you seek refuge from the sun at a fish shack that serves only the freshest local seafood. Most traditional crab cake recipes include breadcrumbs or flour (or both) and are deep fried in vegetable oil so the end result is a greasy, bready puck that disrespects the naturally sweet, succulent essence of lump crabmeat. We remade the classic crab cake to make it Primal and keto-friendly. Don’t be put off by the long list of ingredients; we like the way the vegetables and seasonings accentuate the crab, but if you prefer a pared-down version, the crab, almond flour, herbs, mayo, egg, lemon juice, salt and pepper would make a perfectly lovely crab cake, too.
Preheat oven to 350ºF. Squeeze out any excess liquid from the crabmeat.
Combine the crabmeat, almond flour, parsley, celery, dill, carrot, onion, salt, pepper, and paprika in a bowl. Mix in the mayo, mustard and lemon juice. Whisk the egg and mix it in with the crab mixture.
Form 16 small crab cake balls from the mixture.
Heat the oil in an oven-safe pan over medium heat. Once hot, add the crab cakes to the pan and sear for 1-2 minutes. Carefully flip the crab cakes over and sear for an additional 1-2 minutes. Transfer the pan to the oven for about 15 minutes, or until the crab cakes are firm.
Allow them to cool slightly before removing them from the pan. Insert toothpicks and arrange them on a platter. Create a quick dipping sauce by mixing your favorite Primal Kitchen Mayo with a little lemon juice and paprika.
Calories: 83
Total Carbs: 2 grams
Net Carbs: 1 gram
Fat: 7 grams
Protein: 24 grams
The post Mini Keto and Primal Crab Cakes appeared first on Mark’s Daily Apple.
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A good night’s sleep is often undervalued but can never be overrated. We spend about one-third of our life asleep and could not survive without this downtime. Without quality sleep, your body does not have the time or energy to refresh and rebuild. During the wee hours of the night, your body goes into work […]
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Functional psychiatry can successfully address the underlying causes of mental illness, improving long-term mental health outcomes for patients. Find out how, and get tips you can implement in your practice.
The post Functional Psychiatry: Treating Common Conditions with the Functional Approach appeared first on Chris Kresser.
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Blue-blocking glasses improve mania patients’ sleep quality.
The human landscape of ancient Africa looked a lot different 3000 years ago.
Without changing caloric intake, time-restricted eating improves metabolic health.
Ramadan-style fasting (30 days of 14-hour fasts, from dawn to sunset) activates proteins related to cancer protection, glucose regulation, fat burning, cognitive function, and immune function.
In Danes, taking fish oil was associated with larger testicles and better sperm parameters.
Women who take the birth control pill tend to have smaller hypothalamuses.
Grass-fed beef is darker, firmer, and less acidic than grain-fed beef.
Episode 400: Dr. Corey Riser: Host Elle Russ chats with Chiropractor and Certified Functional Medicine Practitioner Dr. Corey Riser.
Primal Health Coach Radio, Episode 44: Laura and Erin chat with Anya Perry and Deanna Wilcox, founders of Plan to Succeed.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
California may call Tylenol a carcinogen.
American Southerners in particular are inactive (but everyone’s pretty bad).
Fat from your last meal sets the metabolic table.
Dr. Danenberg goes carnivore for his cancer.
The glucose-lowering effect of ketones.
Amy Remondi explains how she learned the science of Primal health and fitness while building her business.
Play a little. Or a lot.
What the smartphone has done to our concept of “space.”
More calls to look into the ethics of Harvard’s meat science research.
Interesting stat: When trying to lose weight, female doctors tend to personally use intermittent fasting, ketogenic diets, and low-carb diets.
Question I found interesting: What’s driving people to seek out and relish objectively painful and uncomfortable stimuli like cold water swimming?
I agree with this principle: Happiness (and love) is what matters.
Why not both?: Exercise as a caffeine alternative.
One of many: The forgotten art of squatting.
Are you worried about the coronavirus?
One year ago (Jan 18– Jan 24)
“Years ago my brother was placed on a drug for high blood pressure. Within two weeks he had a heated disagreement with his neighbor and code enforcement at his home that led to a SWAT team being called. Fortunately one of his neighbors was a cop in the same city; he was able to de-escalate the situation and no one was harmed. The next day my brother realized his outrage about many things had begun after taking the drug. He discontinued it. Three years later his wife was put on the same drug; due to constant arguing, they ended up divorced. They had been high school sweethearts.”
– That’s a sad, alarming story, Lisa.
The post Weekly Link Love – Edition 65 appeared first on Mark’s Daily Apple.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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