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12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo 5 More Next Blog» Create Blog Primal North Primal Living Dispelling dogma, building personal resiliency, fitness and health. We are not cows, we are not chimps. We are lions, we are wolves. We are carnivores. As paleo and primal become more complex, authoritarian, licensed, profit driven, subverted and infected with fear based marketing efforts, Primal North seeks to simplify, unify, and advocate a proper level of scientific skepticism to the world of paleo, primal and low carb nutrition. Meat is food, plants are medicine, food is fuel, and movement is pleasure. Lets stop making a mess of it! Pages KetoAdaptation vs. Low Carb Limbo Blog The Predator Diet Media Appearances With so many people opting for nutritional ketosis strategy in a well formulated low carb diet, again and again I am seeing people implement it wrong and then sharing their negative experience as a reflection of the diet rather than its Primal Running implementation. Primal North "Rules" for Food & Movement Healthy Skepticism This article is meant for those who wish to practice low carb athletics. Many of these KetoAdaptation vs. Low Carb Limbo issues are simply not going to surface for a sedentary or nonphysically training Primal North Recipes Blog individual, although they certainly could. Page views 257,476 Follow by Email Email address... KetoAdapted training leaves so many of us with the romantic idea we are the mighty Masai warrior, eating meat and spitting venom, or the stoic Inuit hunter, alone in the icy wilderness running on body fat for weeks at a time. We fall in love with the idea of a limitless fuel source, that the fat in our bellies could suddenly become our greatest asset, yet its not as easy as some would have us believe and so many people who attempt it crash. Why? What I am offering here is speculation based on those doing it successfully after months of reading and questioning You cannot judge a man by who he is today without those who have done it unsuccessfully. There is a pretty clear difference in the approach that seems to make all the knowing where he started. difference in the world. What I am offering is "the best possible explanation" I can give, not answers. Skepticism is welcomed and encouraged. http://primalnorth.blogspot.com/p/ketoadaptationvslowcarblimbo.html 1/33 12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo I do not have access to a metabolic lab to prove any of this in any precise way, but I feel due to my personal experience and what I have been absorbing these past few months from others, I can provide a pretty good road map of what people are doing right and wrong. Let's Deviate and Look at What Works Ok, well what does work? Tried and true Carb cycling Eat lots of carbs on workout days, minimal carbs on nonworkout days. Zero issues with glycogen depletion, zero issues with workout performance, likely issues with hunger for some, weight gain issues if insulin resistant is likely. Tried and True Ketogenic cycling Eat very low carb ketogenic 6 days a week, make a total pig of yourself on the 7th. Thus you replenish your glycogen. Seems to work wonderfully for bodybuilders, weight lifters, joggers, etc... pretty much those who work out a lot but do not do the type of drills that deplete liver glycogen stores directly. Not a great way to train for say boxers or cross fit elites, carb cycling would be more appropriate. Categorized Reference $20 StandUp Desk (1) Tried and True Carb backloading Archery (2) Bad Science (1) Eat low carb all the time, except after a hard workout you just pig out and eat all the carb calories back, each and every time. No issues with glycogen depletion of the liver. Allows for cheat days thus further ensuring liver never glycogen Blog Notes (1) depletes Blog Notes Coming Soon (2) Book Recommendations (4) New Kid on the Block (at least as we practice it today, or try to) Nutritional Ketosis or KetoAdapted Boxing (1) Training Cancer (1) Cancer Treatments (1) Rather then focusing on restoring glycogen and enjoying the benefits of low carb the rest of the time, this strategy Cholesterol (4) stresses glycogen preservation instead of spending and restocking by instead training the muscles to burn primarily ketones instead of carbs and glycogen. Thus we are sparring glycogen and the need to back load or restore it via diet, Confirmatin Bias (1) allowing the dedicated low carb ketogenic practitioner to "stay keto" 100 percent of the time. Contest (2) Daily Routines (1) Eating this way REQUIRES both a high level of ketoadaption, and a diet that provides the necessary level of blood Diabetes (1) ketones to ensure you reap the benefits of ketoadaptation. Dogma Dispelled (22) The "Primal North Rules for Food and Movement" work very well and are quite compatible with a nutritional ketosis way DramaRama (1) of eating. Eat Like a Predator (1) Energy Systems (1) This eating strategy seems to work very well for the likes of Peter Attia, however almost every single time you see the Family (1) layperson try they screw it up and come to the conclusion its not viable. Inevitably I read their logs or story and discover FatAdaptation (1) the basics of the approach were simply not followed and ignored, and instead their own instincts substituted. Fiber (1) Quite often you hear phrases such as "I want to walk the line and reap the benefits of ketosis, but be able to back load Food as medicine (4) and workout every day". This is not necessarily a realistic position and is pretty much doomed to failure from the start. I For Fun (1) will explain why in detail. Full Disclosure (4) Glucose Deficiency (1) First, lets get some terminology out of the way. Glycogen Depletion (1) Low Carb Limbo at its Simplest Good Science (1) Guest Posts (3) Simply speaking, low carb limbo should be very easy to avoid, in fact it seems patently obvious yet its a trap I see people Heart Disease (1) falling into again and again. Huh? (1) Humor (1) Low carb limbo occurs when you are not ingesting enough glucose from dietary carbs or producing via gluconeogenesis Hungry For Change (1) enough storage glycogen in your muscles and liver to replenish the amount you use. Usually this is combined with the assumption a person is fully keto adapted, burning ketones not glycogen, when infact they likely are not. Hunter Gatherer Tribes (7) Hunting (5) How do you know you are burning ketones and not glycogen primarily? Much like the energy balance formula of Hunting Log (1) calories in = calories out, when you get right down to it there are a lot of factors that affect this simple equation. Hypothyroidism Nonsense (3) Inspiration (1) How much glycogen you use is a factor of many things. How "ketoadapted" you are so that you burn ketones instead of glycogen, how many ketones are available so that your muscles will draw upon them, how long since your last insulin Insulin (1) spike, and how much fitness work and of what type do you do that requires a mix of glycogen and ketones. Just Sayin' (11) KetoAdaptation (1) It is a misconception that low carb dieters deny the role of glucose in the body. Those who Lab Results on Zero Carb (1) understand ketogenic diets understand glucose and glycogen are NECESSARY and seek to http://primalnorth.blogspot.com/p/ketoadaptationvslowcarblimbo.html 2/33 12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo preserve glycogen rather then spending and restocking it in spikes. Letters to the Open Minded (4) Local Farms (3) The goal of living in ketosis is not to walk around proving our bodies do not need glucose, infact its quite the opposite. Low Carb Athletes (1) Low Carb Athletics (1) Living properly in ketosis is designed to SPARE glycogen, conserve it to its absolute max, by burning ketones instead Low Carb is Healthy (10) and as much as possible. Additionally, we can spare glycogen even further via fat adaptation which is available to carb Marketing Tactics (4) restriction practitioners whether or not they are ketogenic. Media Appearances (4) Terminology It really makes all the difference Minimal Carb Athletics (3) Muay Thai (1) Terminology is the place arguments are born. When I say fat adapted, some will assume I mean ketoadapted. To MultiCausal Obesity (2) some keto and fatadapted is the same thing. It isn't. For some when I say ketoadapted they feel that means they My Supplements (1) have gotten over the Atkins flu of low carb induction and can now fuel their activities of daily living with ketones. In part N=1 (5) yes, but keto adaptation for athletics is something else. Let me define these as I see them so when I use the terms in Native Health (1) later articles you will understand what I mean. Native Injustice. (1) The Sugar Burner Night Vision (1) nutritional ketosis recipes (7) This is you, this is me, this is anyone after an insulin spike and for a few hours after. From the fattest most out of shape Obesegens (2) couch potato, to the trimmest, fastest, most ketoadapted person on the planet. After an insulin spike this is your muscle Organic (1) fuel mix, period. Palatinose (2) Placebo Effect (1) Safe starches, wheat, cornflakes or koolaid it doesn't matter. If you carbed up and then worked out, you are not burning fat for fuel as insulin will have your muscles seeking glycogen and glycogen almost alone. Podcast (2) Predator Mind (2) Primal Pillars (7) Primal Shops (1) Primal Shops Muskoka (1) Random Rants (2) Rants (1) recipes (13) recipes dressings (1) recipes fish (1) recipes high fat sauces and gravies (1) recipes odd bits (3) recipes sauces (1) recipes soups (2) recipes wild game (2) Results (1) Saturated Fat is Healthy (4) Skepticism (2) Sterols (1) Stress (1) Superstarches (3) Diagram meant to be illustrative and instructional may not be accurate. Swedish Translation(s) (1) An insulin spike shuts off both ketone production and fatty acid oxidation for hours, even with ketones present, insulin will have Terminology (1) your muscles preferentially burning glycogen and ignoring the remaining lipid based fuel sources of ketones and fatty acid Theme Song (2) oxidation. The Persistence Hunt (4) Thyroid Health (3) Toys (8) Fat Adapted / Fat Adaptation is almost a Misnomer. Training Ideas (1) Training Log (51) Training Plan (5) Upcoming Articles (1) Values (3) Videos (13) Wolf Kin (2) Workouts (1) Search This Blog http://primalnorth.blogspot.com/p/ketoadaptationvslowcarblimbo.html 3/33 12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo My Blog List Fat Head Thanks On Thanksgiving When we bought the farm in June of 2011, we were told renovations on the house would take until the end of September. Then the end of October. We finally m... 6 days ago Gary Robbins, Endurance Athlete Win A Pair of Salomon Shoes! As promised at the Knee Knacker banquet: I'm not about to keep a coupon for free shoes from the very company I run for. My Dad will be short one Christma... 2 years ago GNOLLS.ORG We Win! TIME Magazine Officially Recants (“Eat Butter…Don’t Blame Fat”), And Quotes Me been 30 years and three months since TIME Magazine’s infamous “Cholesterol…And Now The Bad News” cover featured the baconandeggs frowny face—the a... 1 year ago Health Correlator PLS Applications Symposium; 13 15 April 2016; Laredo, Texas PLS Applications Symposium; 13 15 April 2016; Laredo, Texas (Abstract Diagram meant to be illustrative and instructional may not be accurate. submissions accepted until 19 February 2015) Health researchers *** The resear... Fat adapted people are able to oxidize body fat directly as fuel as a signifigant part of the muscle fuel mix. It is necessary to 1 week ago be in a fatadapted state to also be ketoadapated, but not necessary to be ketoadapted to be fatadapted. Ketopia The Stonehenge Builders Ate Meat There’s a lot to like about the paleo movement. Lauren If our body is a car, the "Fatty acid oxidation" system is the engine at neutral or in low gear. This is the base energy Cordain’s work has been been tremendously system of the body. It is always running, even during sleep. informative, and Robb Wolf’s book delivers some fierce ins... 1 month ago Being "fat adapted" is almost a misnomer. Even on a high carb but lower calorie diet we can access body fat to fuel this baseline energy system. LIFEXTENSION Musings: Does Starch Consumption and Amylase Activity Activate Stress Responses and Fat I would submit that every single person is already "fat adapted" to some degree. If you starve a person, no matter how Accumulation? *In the footnotes of my previous post, I remarked** that there appeared to be a obese, they will almost immediately start to draw caloric energy from body fat via fatty acid oxidation. There is no correlation between starch consumption, salivary training needed for the body to start burning body fat for fuel via fatty acid oxidation. We can all do it already. aamylase activity, and st... 2 years ago Fatty acid oxidation as energy system can be trained so that like other energy systems, it can ramp up and provide Mostly Meat Is What I Eat greater amounts of energy. If you follow Mark Sisson's Primal Blueprint you will note that most of the time spent "moving My NK Experiment During February I will be slowly" draws on the fatty acid oxidation system. All those long walks in the sunshine are essentially training this system undertaking a nutritional ketosis (NK) experiment, I will be chronicling my journey on a separate to ramp up if needed. blog. Link: http://depawnk.blog... 1 year ago A very highly trained fatty acid oxidation system often provides the majority (51% plus) of the ATP (the energy currency Offal Good™ of muscle contraction) even during the hardest workouts. FTC & Offalgood Skateboard Collaboration What a fun project to work on with such a great crew of people thanks for making this all happen The fatty acid oxidation system is the most efficient energy system in the body able to produce 100 units of ATP for one Kent. www.ftcsf.com The post FTC & Offalgood unit of fat. So you can see ramping this energy system up to assist the aerobic system which produces just over 30 Skateboard... units of ATP per unit of sugar or ketones, would be of great advantage to all endurance athletes and even anaerobic 1 year ago athletes like boxers and mixed martial artists. RossTraining / Ross Boxing Variety vs. Consistency One of the biggest Another spill off effect of training this systems is that the more developed this systems become, the more your recovery mistakes that an athlete can make is to prematurely change exercises or programs. time between bouts of anaerobic work improves. This is one reason why almost all boxers, who's daily roadwork is Without consistency, it is difficult to reap the rew... essentially a daily training of the fatty acid oxidation system, is critical as it allows them maximum recovery during their 2 days ago one minute rests between rounds. Sole to Soul Rhythm The double. Run Rabbit Run 2013 A really hard So when you say you are "fat adapted" you are likely not speaking in binary terms but in matter of degrees. A "fat double has peaked my interest for years and this year I dabbled with the idea months before UTMB. adapted person" is someone who has trained their bodies well enough that they can ramp up this system as desired. I thought it would be interesting and a fun... 2 years ago Unlike other energy systems of the body that provide a negative return if overly trained or to frequently trained, training this system for many seems to provide a rehab effect assisting recovery from more demanding workouts. The Eating Academy | Peter Attia, M.D. Random finding (plus pi) The best part of parenting (so far)? Helping your kids overcome This is why a "back off day" is often more rehabilitating then a "rest day". things you struggled with. It’s at least in the top 5. Last Saturday my daughter came home... 8 months ago My "Primal Running" protocol is designed to train, enhance and maximize this system and increase your personal level of "fat adaptation". The Ketogenic Diet for Health Microbiome Nonsense: response to "Chowing Down On Meat" Response to "Chowing Down However, it is important to note, "Fatty Acid Oxidation" shuts down a considerable amount in the presence of On Meat" As the claim that animal protein and insulin and for hours after. That morning carb feed many runners partake of prior to the big race pretty much forces saturated fat is unhealthy becomes less and less tenable, those who have the intui... their body to rely solely on glycogen the entire 2 to 3 hour race thanks to the initial insulin spike that shut down fatty acid 6 months ago oxidation by the muscles. http://primalnorth.blogspot.com/p/ketoadaptationvslowcarblimbo.html 4/33
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