Episode 396: Mark Sisson’s Keto for Life: Brad Kearns and I chat about the release of the new book, plus how Keto for Life almost didn’t happen because I wasn’t walking the talk. Writing the book forced me to pivot and recalibrate my own life.
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 below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
“This space, this year, seems to be gathering in anticipation of something big. Personally I feel the shallow, lifeless chaff of the previous decade fluttering away in preparation to better absorb what’s next. People seem to be coming to their senses about the superfluous nature of easily acquired stuff. Thanks for being the vanguard.”
The use of ginger as a medicinal aid spans back hundreds of years in time. Common historical uses of this root include easing digestion, reducing nausea, and fighting off the flu and the common cold. Modern research supports the power of ginger as a remedy for several common conditions, and some of its benefits may […]
Mark has already written about cautions for women and athletes specifically. I’ll link those at the bottom. More generally, it’s important that anyone considering IF make sure that they are in a good place physically and mentally to handle the additional stress of IF.
If you haven’t satisfied the usual IF “pre-reqs,” like being fat-adapted, getting good and sufficient sleep, minimizing or mitigating stress, and exercising well (not too much and not too little), you should not fast. These pre-reqs are absolutely crucial and non-negotiable, in my opinion—especially the fat-adaptation. In fact, I suspect that if an IF study was performed on sugar-burning women versus fat-adapted women, you’d see that the fat-burning beasts would perform better and suffer fewer (if any) maladaptations.
Fasting is generally healthy when done properly. The same goes for exercise and carb restriction. These behaviors help many people; but they can also be unhealthy for certain people or when used too much or in the wrong circumstances.
Today I’d like to wade into potentially controversial waters and talk about when fasting potentially crosses the line into disordered eating territory.
Before You Get Defensive…
If you find yourself feeling defensive already because you enjoy fasting and think that I’m going to suggest that you have a problem, please hold off commenting until the end.
To be clear: I do not think that fasting is inherently disordered. However, its popularity has skyrocketed so rapidly, and its proponents are so enthusiastic, that the potential downsides have been overshadowed. Actually, that’s not entirely fair. I have seen plenty of people in mental health and disordered eating circles voice concerns. The ancestral community tends to be very rah-rah about fasting.
The goal for today is to shine a light on this issue so that we don’t go into fasting with a blind spot.
Eating Disorders vs. Disordered Eating
The prevalence of full-blown eating disorders (ED) is fairly low according to NEDA, the National Eating Disorders Association. Experts believe biological and/or psychological predispositions make certain individuals vulnerable. These predispositions probably interact with environmental factors to trigger ED.
That said, many more people engage in disordered eating behaviors. The behaviors and their effects are not problematic enough to qualify for diagnosis with ED, but they still negatively affect physical and/or mental health and quality of life. Depending on their severity, they might be considered suboptimal to truly unhealthy.
Before going any further, let me be clear: I’m not in any way trying to diagnose readers with ED or disordered eating. That is way beyond my pay grade. Nor should you self-diagnose. If you want to learn more or get help, the best place to start is with NEDA’s Help & Support center. They have an online screening tool and a helpline there.
As I said, I don’t think fasting is inherently bad. However, NEDA lists fasting among the behaviors that can be indicative of ED. Of course, professionals in the ED and mental health worlds are looking at fasting through the lens of restricting and exercising tight control over food intake. We in the ancestral health space tend to look at it through the lens of optimizing health.
Neither perspective is more correct. It’s all about context:
why you’re fasting,
how fasting makes you feel physically and mentally,
whether it takes over your life,
if you are using it in a way that is actually undermining your health,
whether you are taking it “too far” (admittedly a nebulous metric)
As with so many things, deciding if you’ve crossed the line is highly personal. This applies to much more than food. When does worry become anxiety? When does fear become a phobia?
One criteria might be whether fasting causes you distress. Another is whether it interferes with your quality of life, social relationships, and work. This is called the criteria of clinical significance in the DSM-V, the diagnostic tool used by mental health professionals.
It’s often apparent, though not always easy to accept, when a behavior is no longer serving us. Unfortunately, though, it’s not always that simple. When it comes to fasting, it can cross over into problematic territory and still feel good.
Wouldn’t I Know If My Fasting Regime Was Too Much?
Maybe, maybe not. Restricting calories and fasting can lead to elevated mood, increased energy and motivation, and even feelings of euphoria. (Fasting that doesn’t result in a caloric deficit might be less prone to this.)
There are physiological reasons why this might be the case. First, scientists hypothesize that this is an adaptive response. If you were truly starving, this increased energy, drive, and focus would help you redouble your efforts to find food.
There is also some evidence that food restriction affects serotonin and dopamine pathways and can, for some individuals, reduce anxiety. Researchers believe that this is one way anorexic behaviors are reinforced in the brain. Again, fasting and anorexia nervosa are NOT the same animal, but they can share common features. The “high” associated with anorexia nervosa sounds not unlike the profound energy and cognitive benefits that some people report with fasting.
All this is to say, food restriction can feel good. For some people—or more accurately, for some brains—the withholding of food becomes inherently rewarding. In that case, you wouldn’t necessarily recognize when enough is enough.
How Do You Know If You’ve Crossed the Line?
I’m not going to be able to provide a definitive answer here. That said, these seem like potential red flags:
Fasting makes you feel euphoric. That doesn’t necessarily mean it’s harmful by any means. Still, take a step back and evaluate whether you are always making healthy choices.
Your fasting regimen causes distress or significantly interferes with your life.
You feel like you have to fast or something bad will happen.
When you eat after a fast, you feel out of control with your food intake or binge.
You’re ignoring symptoms that might be related to too much fasting: adrenal or thyroid issues, fatigue, hair loss, weakness or inability to perform usual workouts, sleep disturbances, too much weight loss, etc.
Again, I am in no way diagnosing anyone here. If you think that perhaps your behavior has crossed into unhealthy territory, you should seek the counsel of someone trained in these issues.
The Bottom Line
Fasting, though it confers certain health benefits, is not good for every person. Experts recommend that individuals at risk for developing ED or with a history of ED refrain from fasting, including intermittent fasting, altogether. Even if you don’t think you’re at risk, it still might not be in your best interest.
Because fasting is so popular right now, some people think they have to fast for optimal health. They worry that they are missing out on tremendous health benefits if they can’t or don’t want to fast. The main reasons people fast are autophagy, glycemic control, and fat loss. You can achieve all of those goals through means other than fasting.
Remember, too, that you need not rigidly adhere to the same eating window every single day. It is fine to fast stochastically, to borrow from Paleo OG Art De Vany. You might also consider doing one longer fast a few times per year instead of daily intermittent fasting.
In any case, if fasting is wrong for you, it’s wrong for you, period. It doesn’t really matter if your neighbor loves it or the lady in the next cubicle lost 60 pounds with IF. If it negatively impacts your physical and/or mental well-being, it’s not worth it.
And in case this isn’t perfectly clear: Enjoying fasting DOES NOT MEAN that you are doing anything wrong. On the contrary, I hope you are enjoying fasting if it’s a tool you’re using regularly. Feeling great is the goal. If it’s not negatively affecting your physical health, psychological well-being, or social relationships, it’s not problematic. Likewise, if you are consuming enough calories when you do eat, and you’re able to be flexible with your fasting schedule when the situation calls for it, you likely don’t have to worry.
This issue can be hard to talk about because so many people feel passionately about defending their way of eating. Those who question whether fasting is always healthy, or who point out that a desire to eat healthfully can sometimes slip into orthorexia, are accused of “fit shaming.”
However, not talking about it isn’t the answer. Our goal should be to bring these issues into the light and try to better understand them. Then we can make informed decisions about which behaviors best serve us now and in the future.
Originally Posted At: https://breakingmuscle.com/feed/rss
Here are five sure-fire upper body routines that can be a part of any strength, power, weight-loss, and/or general fitness program. I’ve also attached recording forms for you to log your workouts.
There are thousands of ways to resistance train. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.
Originally Posted At: https://breakingmuscle.com/feed/rss
Looking for some good leg workouts? Here are five straight-forward workouts to strengthen your lower body. Includes full workouts details and a downloadable form for logging.
It’s time to learn about The CICO (“calories in, calories out”) Diet!
You probably have questions like:
Steve, does CICO work?
Will counting calories help me lose weight?
Okay, what the hell IS a calorie?
Well my friend, you’ve arrived at the right place!
I’ve been writing about this stuff for 12 years, and our team of coaches help their Online Coaching clients with all types of diets (including CICO). We are really flippin’ good at it!
Here’s what we’ll cover to answer the question: “What is CICO?”
The CICO Diet is a weight-loss strategy where the participant tries to tip the balance of what they eat (calories in) against what they burn (calories out).
That’s pretty much it.
It doesn’t really matter what food you eat, because there are no restrictions on any specific food groups with CICO.
It also doesn’t matter what exercise you do (if any).
As long as you get the equation right, and the calories you eat are lower than the calories you burn on a daily basis, you’re good to go.
To lose weight, we need to burn more calories than we consume regularly.
With this knowledge, it makes sense to design a diet specifically around this principle: match the calories you eat (in), with the calories you expend (out).
As long as you meet your calorie goal, you can forget about the rules of any specific diet.
This appeals to me personally, because I’ve created my own guidelines for how to eat, and I don’t pledge allegiance to any particular dieting strategy.
Because I’m a mind-reader, I know your next question is likely…
Does Calorie Counting Work? (CICO and Weight Loss)
In principle, CICO works.
In practice, it becomes a little more complicated.
Okay, fine, A LOT more complicated.
That’s because a lot of things influence “calories in.”
Ditto for “calories out.”
Let’s break some of this down.
Here are some of the things that impact “Calories In:”
Appetite: how hungry we are is going to drastically affect how many calories we consume. Hormones, our body composition, and tastes and preferences will all impact our appetite.[2]
Calories absorbed: the preparation of food will affect the bioavailability of calories. For example, cooking starches (like potatoes) generally increases the calories available.[3] Your own individual gut microbe can also influence the amount of energy extracted during digestion.[4] So will the macronutrient content of the food you eat.
Psychological considerations:your stress levels, sleep quality, and certain conditions like PCOS can all impact the regulation of hormones, which can influence your metabolism and appetite.[5]
Oh, and all of the above assumes we’re actually tracking calories accurately. Which pretty much nobody does. Ever. But I’ll get to that shortly.
And remember, this is only half of the equation.
Here are some of the things that impact “Calories Out:”
Energy burned while resting: your Basal Metabolic Rate is a count of how many calories you burn at rest and will be controlled by your age, weight, height, biological sex, muscle composition, etc.
Energy burned through Non-Exercise Activity Thermogenesis (NEAT): do you fidget a lot? That increases your NEAT, or the energy you burn doing stuff other than exercising. Think tapping your feet, twirling your hair, using your hands when speaking, etc. Even just an hour of this kind of movement can accumulate an extra 300 calories burned.[6]
Exercise:of course, how much you intentionally exercise will impact your calories out, although perhaps not as much as most people think (more on this later).
This is only scratching the surface on what determines “calories in, calories out.”[7]
The important thing to consider here is that none of the above invalidate the basic premise of an energy deficit being necessary for weight loss.
These factors will just influence one end of the equation or the other.
For example, protein has been shown to help keep people feeling full and satiated.[8]
Eating plenty of protein can help folks lose weight, not because it changes the requirements for weight loss, but because it might allow them to get through the day less hungry (lowering their “calories in.”)
To recap this section: from a biological perspective, eating fewer calories than you burn is 100% necessary for weight loss.
But all sorts of things impact the amount of calories we eat and the amount of calories we expend.
This is going to lead us to….
The Problem With CICO (Humans Are Bad Estimators)
The majority of the problems people have with CICO is that it allows nutrient-deficient food to enter the diet, only limiting “how much.”
They’ll argue that people should be eating fruits and vegetables, lean protein, avoiding processed foods, and blah blah blah…
We all know this.
You don’t need someone else telling you to eat your veggies.
This isn’t the problem with CICO.
The problem with CICO is it’s really hard to estimate “calories in” and “calories out.”
Like, REALLY hard. We humans are TERRIBLE at it.
Take “calories in” or how much we eat: people generally UNDERestimate how many calories they consume by about 30-40%.[9] Even dieticians, who are specifically trained in nutrition science, underestimated how much they eat.[10]
“That may be true Steve, but don’t worry about me. I read the label on everything I buy so I know exactly how many calories I’m eating.”
Well, are you aware that the FDA allows a 20% leeway on total calories identified on packages?[11] Meaning that 100 calorie drink of Orange Juice might actually be 120?
If you’re a food manufacturer, which way are you going to lean towards? Especially when you know people might scrutinize the calories of your nutrition label in an effort to lose weight.
This isn’t just paranoia: this study found that packaged snack food generally contains MORE calories in it than advertised.[12]
Yeah…and remember, this is only half of the equation.
It’s about to get even worse.
People are also really bad at estimating “calories out.”
When folks self assess how many calories they burned by exercising, they’re generally WAY OFF, by as much as 50%![13]
Oh, and those fitness trackers we wear? They’ve been shown to be inaccurate by about 20%.[14]
This is the main problem with CICO: we’re stuck with educated guesses for “calories in” and “calories out.”
So we underestimate the calories we eat by 40%. And then we overestimate how many calories we burn by 50%.
No WONDER we think our metabolism is broken if we can’t lose weight! The truth is we’re unknowingly eating too much, and/or moving too little.
Ugh.
Even how many calories you need a day (your baseline or Total Daily Energy Expenditure) is an estimate, something we acknowledge in The Nerd Fitness Calorie Calculator.
It’s really all quite messy when you get right down to it.
This post is not made to dissuade you from trying The CICO Diet.
I actually encourage everyone to track their food and calories for one week, because it’s often an eye opening experience on how much they’re truly eating.
If possible, take a few days and use a cheap food scale instead of just eyeballing it. You’ll be shocked at actual portion sizes of some foods!
When it comes to sustainable weight loss, here at Nerd Fitness, we encourage two paths:
Make small tiny changes towards “real food” (like the Nerd Fitness Healthy Plate above).
Make small tiny changes towards a strength training practice.
Both of these strategies can dramatically – and positively – influence “calories in” and “calories out” respectively.
In our Guide to Healthy Eating, we explain why every website tells you to eat vegetables (which we also tell you): vegetables are full of nutrients, contain lots of fiber to keep you full, and are generally low in calories.
Eating lots of vegetables, or “real food,” will help you naturally lower “calories in.”
How about another example to think about? Here are 200 calories of a blueberry muffin:
Compare it to 200 calories of broccoli (Thanks to wiseGEEK):
Which one do you think you’re likely to accidentally overeat for your calorie allotment?
Right.
For our other strategy, our Strength Training 101 series explains why growing strong is important for fat loss:
Building muscle takes a lot of calories (and so does maintaining it).
In other words, a stronger version of yourself will require more calories, which naturally raises your “calories out.”
The trick with it all is the “make small tiny changes” bit.
We’ve seen over and over that small steps (eating one new vegetable a week, a simple bodyweight workout) create momentum. Over time, these small changes are the keys to permanently getting healthy.
The exact “small tiny change” doesn’t matter so much, just pick one you feel comfortable with and get going! Once that habit becomes sustainable, pick a new one! And so on and so on…
Still here? Want some more guidance? An exact plan to follow on where to go next?
Alright, you got it, but only because you’ve been nice this whole time.
#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) The Nerd Fitness Academy – This self-paced online course has helped 50,000 people get results permanently.
There’s a 10-level nutrition system, boss battles, 20+ workouts, and the most supportive community in the galaxy!
#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Alright, I think that about does it for this article.
Now, your turn:
What are your thoughts on The CICO Diet?
Do you have a strategy for balancing “calories in” and “calories out”?
Think I’ve got it all totally wrong?
Let me know in the comments!
-Steve
PS: Make sure you read the rest of our content on sustainable weight loss:
Read, “Food Label Accuracy of Common Snack Foods.” Source, PubMed.
Read, “Individuals Underestimate Moderate and Vigorous Intensity Physical Activity.” Source, PLOS. This study and this study came up with similar results.
Read, “Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort.” Source, PubMed.
Ah, another year and another list of New Year’s resolutions. A fresh slate, a blank canvas, and a new chapter in your life. How often have you sat down at the beginning of a new year and written down resolutions, things you want to change, new habits, ways of thinking, and behaving? Unfortunately, only 12% […]
A big problem with New Year’s resolutions is not something intrinsic to the practice of resolving to make positive changes in the coming year—these can be beneficial forces in a person’s life—but with the way we word our resolutions. Word choice determines everything. Words mean things. The words we use determine everything that follows. With just slight modifications to the wording and by being more specific, these resolutions can become more powerful, more effective, and more true to our nature and our actual desires.
How would I rewrite eight common New Year’s resolutions?
“I’m going to lose 50 pounds.”
This might be the most common goal. The world has a growing obesity problem, and the vast majority of people implicitly understand that this is indeed a problem to be solved. But “I’m going to lose 50 pounds” doesn’t give you a roadmap. It doesn’t even give a specific destination. Are you going to lose 20 pounds of fat and 30 pounds of muscle? Are you going to count calories? How many do you plan to burn and consume? What are those calories going to consist of?
This is better: “I’m going to lose body fat and gain or retain lean mass by eating foods that naturally increase satiety and inadvertently cause a reduction in calories.”
“I’m going to focus on my relationships.”
A noble goal, to be sure, but what does it mean? Which relationships? How are you going to “focus” on them? Determine which relationships you’re most concerned with and identify what they lack and require most. Then, resolve to provide what they’re missing.
Better options: “I’m going to find a reliable babysitter and plan a date night every Wednesday with my wife/husband.” Or: “I’m going to read to my kids every night.” Or: “I’m going to get together every Sunday morning with my friends to hike/grab coffee/work out.”
“I’m gonna exercise more.”
This is a popular resolution, and, at least for a couple of weeks, people stick with it. But around mid-January, the gym depopulates. The newcomers all migrate elsewhere. They don’t stick with it, despite quite honestly wanting to work out more often. What goes wrong?
They’re not specific. They don’t make concrete plans or set a schedule. It’s one thing for someone with a lot of gym and training experience to practice “intuitive training,” where they just do what feels right and interesting. That’s pretty much how I train, but I’ve been doing fitness for most of my life. The total beginner will flounder if they try to go to the gym without any experience or any plans.
Better options: “I’m going to lift heavy things twice a week, go for a 30-minute walk every day, and do some intense anaerobic activity like sprints or rowing.”
“I’m going to meditate.”
I see it all the time. Someone listens to a podcast with a business guru who swears meditating got him where he is today, and that it’s the single most important thing anyone can do. They try meditating, and it just doesn’t work. They can’t stick with it. So New Year’s rolls around, and they resolve to finally make it happen.
Maybe meditation will work. Some say that it’s those who have the most trouble meditating who need it the most. Perhaps. But as someone who’s dedicated to improving myself and never has trouble doing hard things like lifting or pursuing business ideas or taking risks, meditating simply didn’t work. What did work?
Going for walks in nature.
Going paddle boarding.
Even guided meditations worked better for me.
In essence, “finding the flow” is what worked. Finding that activity that allowed me to turn off my mind and just be.
Better options: Find the thing that allows you to reach that Primal state of flow. “I’m going to go for a quiet walk without any stimulus in nature every single day.” Or: “I’m going to go surfing/rock climbing/play music.”
“I will live life to the fullest.”
Too often this translates as, “I will stay up late getting black-out drunk as often as possible.” Maybe that’s someone’s “full life,” but I don’t recommend it. That doesn’t take “resolve” to do. That’s the kind of thing that people revert to when their better inhibitions fail. It’s the opposite of what a good resolution looks like.
Better: “I will embrace looking stupid and try new things that I’ve always wanted to do but have felt nervous about being bad at.” Or: “I will pick something new and novel to do at least once a week (with an allowance for repeating if the new activity sticks).”
“I’m going to learn a new skill/language.”
Be more specific. What are you going to learn? What is the thing that keeps surfacing in your mind as you drift to sleep? What do you dream about? What do you keep noticing in your everyday life?
Better:“I’m going to learn how to change my brake pads.” Or: “I’m going to learn German.” Or: “I’m going to take judo classes.”
“I’m going to stop drinking.”
This is a noble resolution, but it may not be effective by itself. When someone’s alcohol intake becomes a problem, it’s usually masking a deeper issue. People don’t drink to excess because they’re celebrating real life too much or living a totally fulfilled life when sober. Drinking becomes a problem because you’re covering something up.
Instead of just “not drinking,” plumb the depths of your soul to determine the true cause of your over-indulgence in alcohol. Figure that out, come to peace with it, and figure out a resolution to address it. In doing so, you will have a better chance at fixing the drinking.
A better option:“I’m going to figure out and overcome the reasons I’m drawn to drink so much alcohol.”
“I’m going to read more.”
I’m a bibliophile. I understand the joy of reading books and the frustration that comes when the end of the year rolls around and I realize I haven’t read as many books as I would have liked. There are so many to read, so little time, and time squandered is reading time you won’t get back.
“Books” is such a general category to be useless. Get more specific about what kind of book you want to read. Read only what you truly enjoy. Don’t feel guilty about stopping a book after 30 pages if it hasn’t grabbed you (it’s just an inanimate object, it won’t feel anything). Go to the library (having a time limit forces your hand; sometimes owning a book means you shelve it and forget it).
Better:“I’m going to read books I enjoy and quit books I don’t without feeling guilty.” Or: “I’m going to get a library card and start checking books out.” Or: “I’m going to read more fiction.” Or: “I’m going to flip through books and read what I want without worrying about reading the whole thing.”
The hardest resolution is the one we can sense but can’t articulate. In my experience, almost everyone in this modern age is missing something, is searching and yearning for something that they can’t quite pin down. If it exists in some immaterial dimension of potentiality outside of language, the resolutions we write down won’t capture it. That, I suspect, is a major reason the resolutions we choose do not complete us.
How do we fix that one? How do we find it? Maybe by moving through the world, by throwing ourself into meaningful pursuits that resonate in the moment, by taking long walks and letting the mind and body wander where they will, by letting go of our need for constant stimulation and embracing boredom.
What are you resolutions this year? If you could rewrite them, what would you say?
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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A little while back, Mark posted an article about 
A big problem with New Year’s resolutions is not something intrinsic to the practice of resolving to make positive changes in the coming year—these can be beneficial forces in a person’s life—but with the way we word our resolutions. Word choice determines everything. Words mean things. The words we use determine everything that follows. With just slight modifications to the wording and by being more specific, these resolutions can become more powerful, more effective, and more true to our nature and our actual desires.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
