More Carb Nite and Carb Back-Loading Tips Part 3

CBL and CNSMore Carb Nite and Carb Back-Loading Tips Part 3

Again, trying to do my best to stay up to date with all of Kiefer’s prolific work, here is the next series of notes I’ve taken.  I’ve noticed that at some points I started doing more actual transcription than note taking, so some of these are longer than they’ve been in the past… let me know what you think and if it’s more helpful when it’s longer or shorter.  It’s interesting, with all the interviews and podcasts that he’s done, I feel like we have enough information to write a biography on him if we were so inclined… especially with his recent interviews with Dean Dwyer and Kyle Davies…

Here is my standard Kiefer spiel:

Again some of these are from his own site, Body.io and some from when he appears as a guest on other podcasts.  For those that don’t know, Kiefer is the author of both The Carb Nite Solution and Carb Back-Loading, both ways of eating that I’ve been playing around with recently.  Here is the official link to all of his guest appearances.

Here are links to the prior notes I’ve taken from Kiefer’s stuff:

I’ve tried to make sure any of my own personal thoughts are placed in parenthesis.

Body IO FM 21 – Research Review 3

  • Gut biome research
    • Kiefer believes that our gut biome is sick because we are sick.  Our gut biome is trying to do what it can to help us out.  He believes that when we become healthy, our gut biome will become healthy.
    • This paper believes, that we are sick because our gut biome is sick, so we should find ways to target the microbiome which will then make us healthy.
    • (Thanks Rocky for bringing up the merits of fecal transplants and gut biome research)
    • (Alex clearly did not understand point of fecal transplants in use of Cdiff, and gravity of cdiff.  Did he read the article?)
    • Kiefer really continuing to trash paleo for being too bogged down in the minutiae
  • Quality protein intake is inversely related with central abdominal fat
    • The more often you eat higher quality protein (essential amino acid threshold) throughout the day the less central body fat you will likely have.
    • In this study, the subjects were consuming around 250 gm carbs and 75 gm fat!
  • Actions of short term fasting on human muscle
    • Fasting at 15 hrs and 40 hrs on different gene expression of human skeletal muscle, tested via muscle biopsy
    • Demonstrated no change in gene expression.
    • Last meal before fast was 61% carbohydrate meal, which is possible confounder.
    • Limited by small sample size
    • Study did not specify if this was a training population
    • Kiefer and co, argue that this study doesn’t really tell us much useful information other than support that in specific population (standard American diet) who fasted for one point in time, will not suffer loss of muscle
  • Increasing muscle mass review
    • Went through impact of increasing muscle mass and health, and the different things that skeletal muscle can effect.
    • So much current focus on fat tissue as an endocrine organ, good to see this paper directs focus to skeletal muscle as endocrine organ also.
    • Muscle cells produce myokines – which can have systemic effects on the body.
    • Resistance training can produce myokines which increases production of ‘brown adipose tissue’ which is our thermogenic system.
    • Supports Kiefer’s disdain for vegans and vegetarians because they’re all emaciated.
    • Massive implications on insulin sensitivity and mitochondrial content.
    • Muscle is major disposal site of carbohydrates, other than fat tissue.
    • More muscle mass means larger disposal sites for glucose.
    • Resistance training leads to down regulation of myostatin levels which can interfere with fat storage throughout the body.  This did not make it easier to decrease body fat… but it DID make it more difficult to put on more body fat!
    • Resistance training is GOOD.  Muscle mass is GOOD.  And probably essential!
  • ATP depletion and Glut 4 Activation in rats
    • Rats were exercised and had muscle tissue examined
    • Exercise is important modulator of glucose uptake
    • Use of adrenaline-like drugs
    • Hard to follow this study
    • In CBL they frequently use caffeine prior to working out, but would be helpful to use creatine WITH caffeine prior to working out
    • Kiefer re-iterates that he’s been backing off of the use of caffeine prior to working out.
    • Kiefer uses 12 splendas with his coffee!!!!  (Bleagh.)
    • He says splenda is the best sweetener.

Body IO FM 22 – Nina Teicholz

  • She is an investigative journalist.
  • Her book started off as an article on trans fats.
  • Story now about how nutrition authorities have gotten it all wrong on fat
  • Pluggin her book called: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet
  • Evidence on how saturated fats are not healthy.
  • Story about how we came out to believe saturated fats are bad for heart disease from the 1950s
  • How our policy came to be pro-low fat and anti-high fat
  • Trans fats are byproduct of hardening of vegetable oils, called hydrogenation.
  • Now FDA poised to ban trans-fats.
  • Kiefer saw research in rodents that showed trans fats in setting of carbs can caused cardiac disease.
  • Kiefer likes to emphasize that body makes trans fats “conjugated linoleic acid,” these are naturally occurring healthy trans fats.
  • The bad trans fats are the plant based trans fats.
  • According to Kiefer – do trans fats cause disease? depends on what else you’re eating with it.
  • Natural trans fats have same chemical formula as vegetable trans fats, except for a different location of the double bond, but FDA is poised to ban ALL trans fats based on the chemical formula
  • Food industry had hit team that would harass scientists who studied trans fats, since they sponsor conferences and research
  • Now after removal of trans fats, restaurants are using vegetable oils, that are not hydrogenated, peanut oil, soy bean oil, which are highly unstable and go rancid easily at high temperatures over prolonged period of time, degraded into oxidation products, that can cause a lot of damage and inflammation, and are linked to oxidized LDL cholesterol.
  • Our current experts are backed by food industry now… so lots of shady goings on
  • Women’s Health Initiative – largest clinical trial ever on low fat diet, was a failure in terms of ability in reducing women, fight heart disease, cancer, etc.
  • Response of experts, even the leaders themselves, were convinced that there must’ve been something wrong with their study.
  • Animal proteins are perfect packages for human nutritional consumption.
  • (While I haven’t read either book, from what I’ve heard, I’m not quite sure what the difference is between this book and: Death by Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health)

Body IO FM 23 – Clinical Applications of Carb Night and Carb Back-Loading

  • Rocky Patel’s origin story
  • Rocky was obese, coming out of residency was weighing 260 lbs, at 5’10.
  • He played soccer and was suffering in performance on the field.
  • Did standard low fat, weight watchers, low calories, with yoyo results.
  • Has family history of coronary disease and was well on his way to being almost diabetic.
  • Had a sedentary lifestyle
  • Big driver was crappy performance on the soccer field
  • Got down to 215-220 lbs.
  • Read Good Calories, Bad Calories by Gary Taubes in 2005, and leaned more towards low carb diet
  • Went low carb, had induction flu, then started feeling better.  This was a ketogenic diet that transitioned into raw food thing
  • Carotid scan in 2006, around 36-37 years old, vascular age at 47, with a small plaque in his left carotid bulb
  • Despite lab work and imaging, soccer was still his primary motivator
  • Came across Carb Nite in 2010-2011, from tweet sent out by Dave Asprey
  • Carb Back-Loading is written for athletes, not for general population, which is why it didn’t work that well for Rocky Patel
  • CBL 2.0 basically how to use carbs for performance, mix of carb night and CBL currently, where as new Carb Nite 2.0 will be mainly for health
  • Rocky Patel is a fat kid at heart (I can relate!)
  • Got under 200 lbs and then 190 lbs, and now is under 180 lbs using Carb Nite while satisfying his inner fat kid.
  • (Dude… Rocky Patel ate cake batter and cookie dough…. on some of his Carb Nites)
  • Found that on low carb his cholesterol went through this roof, and LDL-C north of 250,  LDL-P’s above 3300 (hmm where have we seen this)
  • Feeling good, dropping body fat, so he checked a calcium scan of his heart and found now plaque.  Then he checked his carotids and saw that the plaque was gone.  His vascular age was that of a 16 year old.
  • So he saw reversal of disease state, not just mitigation or halting progress, but actual reversal disease
  • There is a question, is that reversal can also be seen with weight loss, so this is confounder of these results… is that was the diet responsible for the disease reversal?  Or was it the weight loss?  Still hard to separate the two.
  • He did this all with a LDL-P greater than 2500 over the course of 2-3 years.
  • He had very low systemic inflammation.
  • Kiefer states that with our current state knowledge on cholesterol, we just don’t know enough, and don’t know what they mean, which is why it’s more important to assess disease state rather than just following markers is more important
  • Rocky Patel states that there is a big genetic component affecting cholesterol absorption and synthesis that plays a big role in this.
  • Rocky Patel says he is a cholesterol hyper-absorber —(Wondering if he checked Lathosterol / Desmosterol levels.  I checked with him via twitter, and yes, he did measure these)
  • Rocky Patel sees that in people with familial hypercholesterolemia (FH) with LDL-P has disease in the setting of high cholesterols.  So how does diet, SAD vs low carb affect this?
  • Kiefer has trouble understanding our current story of cholesterol and cholesterol levels can be used since it’s based on a flawed premise.
  • Triglyceride levels and waist levels correlate more with disease rather than cholesterol numbers.
  • With cardiac disease, medical community currently treating risk factors, not just disease.  Unlike with cancer, would never treat risk factors of cancer, until there is actual cancer itself, then will treat it.  But medical community prescribing statins etc for risk of disease, regardless of side effects.
  • Now they are discussing our current health insurance system….
  • Now will discuss some of Rocky’s success stories and his ‘on ramp’ programs.
  • He is now affectionately known as the bacon diet doctor, and because of his effectiveness, cardiologists are now sending him more patients
  • Rocky’s on ramp program is first starting 75-100 gm carbs per day without counting calories.  With one patient, she came back in 10 days, lost 7 lbs and feeling great!  Then decreased carbs to less than 30 gm carbs.
  • After 90 days she’s lost 25 lbs and husband lost 20 lbs, with improvement in all of her blood markers.  Now cardiologist cutting down her statin dose
  • Next patient was a fat, chronic Cross fitter.  Started on Carb Nite, stopped Crossfit, after 2 weeks and lost 8 lbs, felt better.  Then added Crossfit in for 2 days a week, on day after Carb Night and second day after Carb Night.  Now continuing to lose weight.
  • 2nd part of onramp is shifting carbs back into end of day.
  • People have hard time giving up their morning ‘creamer,’ which is almost like people giving up their first born!
  • Now have data to conclude that Carb Nite can be done past 6 months and pretty much indefinitely.
  • Rocky has done it for 3 years so far
  • To manage expectations, Rocky advises that first week will lose 7-10 lbs which is just water weight.  Then afterwards about 1/2 pound per week.
  • Rocky went to Wayne State Medical School in Detroit, Michigan.
  • What Rocky’s doing down is completely different from what he learned in Medical school and residency.  Med school is just a foundation, but need to keep studying.
  • Before, Kiefer just wanted to make money.  Now that he’s more focused on wanting to help people has lead to him making more money.
  • Kiefer sees biggest problems people do with Carb Nite is that people are over thinking it.  People have hard time letting go that fat is bad for them.
  • Biggest mistake with CBL is the same.  Or people not assessing what their true level of athleticism and muscle mass is.
  • People having a hard time listening to their body and tweaking their diet to that.
  • Took Kiefer 8 years to finally understand his body

Body IO FM 24 – Dr. Steven Gundry

  • Cardiothoracic Surgeon
  • Wrote: Dr. Gundry’s Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline
  • Had patient who lost weight and took a bunch of supplements that caused 50% of the plaques in his heart vessels to go away
  • Turns out the patient was using the same supplements he was using in his own animal research
  • Dr. Gundry was also obese, and then put himself on the same supplements and diet and had the same benefits, and found same benefits with many of his patients
  • After he saw the effects of this, he quit his position as a cardiothoracic surgeon and created clinics and centers focused on his diet and supplements as treatment for heart surgeon
  • Got fat when he was on a vegetarian diet
  • The American vegetarian and vegan diet is primarily a grain based diet, this is not true internationally
  • Rocky Patel asks Dr. Gundry what his opinion is on people who are on a ketogenic diet and develop high cholesterols.  Should they be on statins?
  • Dr. Gundry says that statins primarily work as an anti-inflammatory.  The lowering of LDLs is only a side effect.  In his work, they ‘fractionize’ LDLs and see that the bad LDLs improve with the paleo/ketogenic diet along with decrease in inflammatory markers.  If small dense LDLs are low and low inflammatory markers, then the cholesterol numbers don’t matter at all.
  • Rocky then brings up the case of people doing ketogenic diet who also have a high amount of small dense LDL particles (like me!!  THANKS ROCKY FOR ASKING THIS), and Dr. Gundry says that these folks are mainly cheese eaters from casein A1 cows.  When cheese is removed, then these numbers go down!  (not sure if this applies to me since I’m not really a big cheese eater).
  • 2000 years ago northern European cows suffered a mutation, Casein A2 (which we do not react to) became Casein A1 which is transformed in human gut to Beta Caseomorphin which is a potent lectin, and has high mimicry to beta cell in the pancreas.  Casein A1 cows are heartier and make more milk, so that’s why most of our cows are these sort.
  • Incidence of juvenile Type 1 diabetes has interesting correlation with Casein A1 cow milk consumption (My Notes – Type 1 diabetics suffer from an insufficiency in their pancreatic beta cells, so this relationship between the molecular mimicry of the A1 cows and type 1 diabetes is very interesting)
  • Dr. Gundry has most of his patients avoid Casein A1 dairy products.
  • Buffalo mozzarella is safe, goat is safe, sheep is safe, swiss cows are safe, french and italian cows are safe, spanish cows are not safe
  • Provides these patients with maps of what cheeses and butters they can and can’t have.
  • Butter only from french and italian cows!
  • Heavy cream, sour cream, and cream cheese is allowed from any cow because there aren’t casein in these products
  • Exposure to A1 dairy products can promote insulin resistance
  • Kiefer brings up the small amount of casein in heavy cream milk fat globule membrane, and Dr. Gundry says that there is very minute amount of casein in heavy cream.
  • Dr. Gundry prefers heavy cream from grassfed cows
  • He has several patients with Rheumatoid Arthritis, now off meds, get symptomatic flare when they eat grass fed yogurt form A1 cows.  But they are ok with heavy cream
  • Dr. Gundry says there is a whole science about lipemia (elevated fats in blood) is a good thing for transporting lipopolysaccharides (LPS) safely around body
  • Dr. Debakey, one of the fathers of heart surgery believed that cholesterol had nothing to do with heart disease and that cholesterol is just an innocent bystander.  He believed there was an underlying infectious cause.  He believed that cholesterol functions as an ambulance that shows up in a warzone (inflammation) whose job was to cart away dead bodies (broken down cells from inflammation).  When lipemia of sepsis (massively elevated cholesterol in blood in the setting of a systemic infection) was discovered, we are now beginning to suspect that these fats are here to transport lipopolysaccharides (pieces of bacterial cell walls) through the blood to be presented to our immune system.
  • These lipopolysaccharides (LPS) jump through our gut wall onto the blood cholesterol
  • APO E4 gene – Dr. Gundry checks this on all his patients, and 25-30% carry 1 or both of the alleles, and these people Dr. Gundry feels animal fats are not good for.  These people should be based on a coconut fat, olive fat, macadamia fat, and sesame oil fat.  And they track the LDL small particle count as they fall with removal of animal fats.  Fish are safe for these people.
  • He also measures Omega 3 status on these patients and increases their DHA
  • Important to decrease inflammatory cytokines in these people.
  • Moving on to intermittent fasting, Dr. Gundry believes that some of the main benefits of IF come from stopping the release of LPS into the blood stream
  • He quotes one of his rat studies comparing rats that ate x amount of calories daily vs rats that ate same amount of calories, but they fasted on one day and ate 2x calories the following day.  The rats that did the IF lived 30% longer, despite calories being the same.
  • Kiefer asks about autophagy and Dr. Gundry agrees that this is also a good part of it.
  • Anecdote about one of his patients, a ‘god’ in India that he placed on a ketogenic diet.  On the road to a 5 vessel bypass, had an HbA1c of 9.3%.  Had feast days when followers would bring lots of feast food, his blood values would go to hell after these feast days.  He was vegetarian.  Dr. Gundry convinced him to make all of his feast days ketogenic also, since as a ‘god’ he could make the rules.  Now him and his followers are following a ketogenic, vegetarian diet.
  • HbA1c fell now to 5.4% with a fasting blood sugar of 70.  Now with no more chest pain.
  • Rocky points out that these probably weren’t feast days, but were feast weekends… and Dr. Gundry clarifies and says that these were actually feast WEEKS.
  • Dr. Gundry cautions against Carb Nite because he has an addictive personality, that just one indiscretion would cause a collapse
  • Dr. Gundry steers his carb intake to help his beneficial gut biome
  • Rocky tries to get him to be more specific about these carbs (THANK YOU ROCKY)
  • Dr. Gundry takes generous balsamic vinegar daily, says this has highest bioavailability of resveratrol of anything out there (way more than red wine or dedicated resveratrol capsules) and changes pH of what your gut biome sees.  Few times a day he’ll have a tbsp of balsamic vinegar.  The gut bacteria, bacteroides can metabolize this better than some of the other bacteria (fermicoites), the cell wall of bacteroides isn’t as reactive for us than the other ones.  And skinnier people have more bacteroides than fat people.
  • Peter from hyperlipid believes that we should starve all these bacteria (with carb restriction)
  • Dr. Gundry never answered question about what carbs he eats (maybe it’s in his book?)
  • They talk about anecdotes about cancer patients who undergo remission on ketogenic diet.
  • They plug his book, a longevity book disguised as a diet book.  Next book is on the way.
  • Jenni’s Ice Cream – based out of Columbus, Ohio – all milk from grassfed cows, these are 85% A2 cows and going to 100% A2 cows.
  • (Had the pleasure of checking Jenni’s out for myself, pretty good… though I couldn’t tell the difference between this and normal ice cream… I’m just happy whenever I get the chance to eat ice cream!)

Body IO FM 25 – Dr. Bruce Ames

  • Dr. Ames is Dr. Rhonda Patrick’s mentor
  • Importance of getting necessary 30 vitamins and minerals.
  • Came up with 4 assays that looked at mitochondria markers that declined with age
  • Saw in literature that feeding Acetyl Carnitine in old rats improved 3 of the 4 functions they were assaying
  • They also saw that with age, mitochondria start pouring out mutagens and toxins that damage cellular structures
  • Found another metabolite, lipoic acid, that solved the 4th assay.
  • When they gave mitochondria lipoic acid and acetyl carnitine made mitochondria really happy and ‘do the macarena’
  • His company, juvenon, sells a supplement combining those two metabolites
  • (Here is the link to his Juvenon supplement, conveniently sold on amazon)
  • (Turns out they have a whole line of supplements)
  • But currently, the research is still in mice.  Need research in humans.
  • Best ways to prevent cancer is to eat a ‘really good diet’ and not smoke
  • The whole thing about organic food and scaring people about pesticides is all distraction from the important stuff, which is to eat your veggies and avoid junk food.
  • Don’t eat refined foods, because it’s just pure sugar and doesn’t have any vitamins and minerals.  So you just fill up on these carbohydrates and don’t get enough vitamins and minerals.
  • Drink water instead of soda.  Don’t eat cake for dessert, instead have fruit.
  • Important to get your ‘vitamins and minerals’ to prevent cancer
  • Both synthetic pesticides and natural pesticides can cause cancer, the thing is 99.9% of the pesticides we are exposed to in our diet are natural pesticides.
  • Eat more fish.  1/3 of our brain is made of Omega 3s, and fish are high in Omega 3s.
  • Even minor deficiencies in vitamins and minerals can lead to aging and premature damage.
  • Kiefer against the organic movement because of some evidence showing that it’s worse for the environment, and that some of the organic plants that are grown have more natural pesticides compared conventionally grown plants.
  • Dr. Ames believes that a lot of obesity is caused by deficiencies in vitamins and minerals, the mineral that he mentions is Magnesium.
  • Whole country is deficient in magnesium which is important for DNA.
  • Give up white bread for whole bread.  Give up white rice for brown rice. (Not sure I agree with this…)

Body IO FM 26 – Christmas Abbot

  • Christmas smoked, drank, did a lot of drugs… over and over and over again.
  • She worked over-seas as a contractor in Iraq.
  • Funny story, when she first got to Iraq, the truck she was riding in stopped, and she asked if she could get out to smoke a cigarette.  The driver gave her a funny look and explained that they were stopped because they were clearing an IED (roadside bomb)… and she still wanted to smoke because she didn’t know what an IED was!
  • Eventually had a come to Jesus moment in Iraq an eventually got into working out and found crossfit.
  • With Crossfit, she liked the changing workouts.  Sense of accomplishment.
  • She made recent shift in training for longevity, instead of wrecking her body for competitions.
  • Training smarter. Recover more.
  • Kiefer hates Crossfit because he feels that it’s all about putting people through the grinder without regard for longevity.
  • Watching her grandfather progressively becoming more and more physically disabled with age despite a vibrant spirit helped her realize importance of training for longevity.
  • Also recent back injury while training… Which took her out for 3-4 months
  • She thinks it’s important to have a coach to make sure she’s not overtraining
  • Importance of rest, sleep, massage, foam roller, supplements, and vitamins
  • Kiefer feels that youth itself allows you to push your body and get away with things that you can’t as you get older
  • Analogy of Nascar race car.  After every race, they look over every detail and part of the car and replace what needs to be replaced and fix what needs to be fixed.  Proper maintenance is a necessity!
  • Maintenance is critical if you want to be a performance athlete.
  • Rocky asks her about her supplemenents – She advocates for recovery shake.  Fish oil.  Anti-inflammatories (needs EPA and DHA).  Magnesium at night.  Zinc in the morning.
  • Kiefer clarifies that have a 1-2 hr window post workout for protein recovery needs, but glycogen has a 2 phase recovery model:  30 min there is non-insulin mediated glycogen recovery, and then for the next 2-4 hrs is the 2nd phase that depends on insulin.
  • If Crossfitting, it’s important to pay attention to the first phase of response.

Unleashing Potentials in Training & Life – Kyle Davies

  • (My first time listening to this podcast… is almost like a couch / therapy session with Kiefer)
  • The importance of emotion
  • Kiefer never paid much attention to his personal relationships, despite his focus on performance
  • Kiefer’s first real friend had terminal cancer, so this made him come to terms with his emotional world
  • The devastation from having to deal with this and how this affected the rest of his life, exercise, and other relationships showed him how powerful his emotions were.
  • His romantic relationships were always a lot of stress…. and always ended terribly
  • Every time he repeated the same romantic relationship patterns his academics and performance in the gym went to crap
  • Once he figured this out, it was a game changer for him
  • Stress would manifest as jealousy or anger
  • “Introspective intelligence” is something that is important to develop
  • No analysis, instead automatically just going to response
  • Need to have an idea of what you want in your life, and then fit things into it, rather than being reactionary to everything.
  • Kiefer attracted to same type of woman, they have the “push pull dynamic”, women who were sweet and loving one moment and then be super angry the next moment
  • He would feel excited and passionate and loved it, then feel anxiety, and then addiction.  Like he couldn’t go on without that person in his life, until breaking point
  • Emotional Intelligence – First have the awareness of what’s going on and what are triggers, then develop hypothesis, and then have the courage to test it, and hopefully come up with a solution
  • When Kiefer was most susceptible to illness were periods when he was trapped in relationships causing him emotional hell
  • No question for him how much his emotional state affected his well being
  • Dating for him is easy now, since he knows what he’s looking for now.  Same for his business
  • He can now see how emotions affects his training clients, just one off hand comment from a boss that can be inadvertently denigrating, can affect someone for a week!
  • (Sometimes hard to follow Kyle Davies… he seems to talk in circles… and my attention span just can’t take it)
  • Kiefer is now better at being in the moment instead of overanalyzing things before.  Going to parties used to be super anxiety provoking for him
  • Making fun of himself now makes things much easier for him
  • Now Kiefer has lifelong friends because of these changes and him not giving a crap about what other people think
  • Before he used to have doubts about a lot of people and would assume other people had the same doubts about him
  • Kiefer feels better emotionally when he’s low carb.
  • Emotional well being and psychological well being are tied intimately with dietary choices.
  • Future projects from Kiefer:
  • Software that gamifies diet and exercise for kids and adults
  • CBL 2.0 end of 2014
  • Pregnancy book first quarter 2015
  • CBL for Women in 2015
  • Supplement line

Underground Wellness Radio – Sean Croxton

  • They met at paleo fx
  • If eating classic american diet, eating lots of carbohdrates, and try to eat less and workout more to lose weight (decrease energy intake, increase energy output), your body goes into emergency state where it tries to conserve energy.  The body downregulates metabolism and even down-regulates thyroid hormone decreasing thermogenesis.
  • On top of this, there is stressful environment so catecholamines go up which can degrade protein tissue if there are not enough glycogen stores.  In the presence of insulin, this is the preferred pathway.
  • (Kiefer likes to say ‘degradate…’ and I’m not sure that’s a real word)
  • Cortisol also goes up.  In absence of insulin it helps mobilize body fat and tap into liver glycogen stores.  In presence of insulin, cortisol increase storage of fat and stimulates satellite cells to become fat cells to store even more fat.  On top of that it ‘degradates’ muscle protein.
  • In this emergency state, body does whatever it can to conserve energy, increasing fat storage and breaking down muscle.  Can actually cause increased body fat % despite losing weight due to loss of muscle tissue.
  • This is how people can actually get fatter despite cutting calories and eating more
  • This is why the law of thermodynamics is incomplete in describing what’s going on.
  • CBL talk now – when waking up Ghrelin is elevated which stimulates release of growth hormone, cortisol is elevated, actually in prime state to mobilize body fat.  When eats carbs, this raises insulin which derails the entire process.
  • If going into training state, you want to do what you can access energy stores within the muscles themselves, intramuscular glycogen, which are the most effective source of energy for producing mechanical work in the muscles, and to fully access this glycogen, you need adrenaline.  When insulin levels are high, muscles are desensitized to adrenaline and we decrease our response to stress hormones.
  • Insulin then prevents mobilization of body fat.
  • People who do CBL in one week notice their strength and endurance improve, because body is learning how to mobilize it’s own bodyfat.
  • Difference between mobilizing body fat and burning fat.  It’s important to allow the body to mobilize fat out of fat cells rather than just burning fat that you just ate.
  • Important to allow body to access intramuscular glycogen first because it is most efficient way.  What happens in presence of insulin however is that body first tries to use up the glucose in the blood stream, and that takes a while to get into the muscle cells themselves, and once that’s used up then it accesses the glycogen stores in the liver, which is an even more complicated process.
  • It’s far more efficient to be able to access the glycogen stores in the muscles
  • Sean Croxton does a good job of summarizing things
  • Heavy cream, coconut oil, or coconut cream are good to ingest in AM
  • Eating carbs at night helps reset the leptin cycle to be high during the day.  This is also true of adiponectin which helps mobilize body fat.
  • Working out at 5-6 pm ish helps people sleep.
  • Even under stressed conditions, a strong trigger for sleep is a drop in body temperature, so if you workout, even right before bed, cool yourself down first
  • Recovery shakes – (he likes low carb?? in CBL all the recovery shakes have carbs!)  Low carb protein + MCT Oil/Coconut Oil
  • Glycogen – there is 30 minute recompensation window that is non insulin mediated, which is one reason eating carbs at night amplifies effects of CBL
  • Glycogen – for the rest of the day there is a longer window of recompensation
  • If working out in the morning, 0 gm carbs before workout if possible.  After workout to about 5-6pm keep gram total below 20 gm.  When carb back-loading, doesn’t need to be donuts or cherry turnovers, just need to find high glucose based carbs, high glycemic, whatever suits your taste buds, not a lot of fructose.  Since glucose is primarily used to recompensate muscle glycogen and is really poor at recompensating liver glycogen
  • This is important because you don’t want the liver stocked up with glycogen ready to be released throughout the next day, we want to keep this to a minimum.
  • Sean Croxton asks when is the line crossed between sacrificing health eating all that junk food so often in order to get ripped.  Kiefer responds by saying that’s why he moved to Arizona to work with Dr. Rocky Patel to learn more about this.  And they’ve found that patients are still healthy, and in fact even healthier eating like this.  All of their blood markers have improved.
  • There is even improvement in performance.  No downsides have been found so far.
  • Sean asks if they are screening for heart disease, gluten sensitivity, leaky gut, trans fats, celiacs?
  • Kiefer responds yes in terms of heart disease, with the Carotid Intimial Media Thickness test, and have found improvement in measurements
  • Kiefer says most peoples understanding of trans fats is limited since it has always been in the context of a high carb diet.
  • According to Kiefer, transfats are first fat to be stored and first fat to be released, and are easily processed by the body.
  • The problem is when we eat trans fats continuously, with insulin, the body starts to incorporate these into cell membranes, and because of their unique structure they can cause dysfunction to membrane permeability and susceptibility to oxidative damage.  But when eaten in limited quantities, the body actually burns them up really effectively.
  • Kiefer and Dr. Patel have not looked at leaky gut or celiacs stuff.
  • What does workout intensity have to be?  Heart rate above 60% max.  NMR studies on muscle showing good time course data on the type of exercise you can do and how susceptible muscles are to soaking up glycogen after wards.  There is not big difference between running and weight training (?? Really??).  The intensity doesn’t have to be extreme but you still have to work.
  • If you don’t workout for a day, you don’t eat carbs for that day, because you didn’t empty your glycogen stores
  • When eating ULC, caller says he has a hard time eating enough, and wonders how to eat more?
  • Kiefer answers that this is actually very common since the longer you’re on the diet the less you have ghrelin swings (ghrelin is the hormone that drives hunger).  Kiefer uses macadmian nuts and keeps bacon around helps him to eat more.
  • Interesing hack from caller – go to wholefoods in morning to eat pre-cooked bacon!  7.99 per lb.  Usually out there until 11 am.

Body IO FM 27 – Scott Paltos

  • Quest Bars currently undergoing a lawsuit (hmmm could it be because of what happened to me?)
  • Scott Paltos owns Crossfit Performance in New Jersey
  • (Audio not good for this podcast, lot of background noise and talking, probably from Scott’s end.  Kids screaming… and dogs barking… stuff slamming)
  • Scott Paltos was former Crossfit competitor
  • Kiefer says super-slow training doesn’t over time really produce exceptional results
  • Time under tension, tempo, etc.. in literature, all have one thing in common, that they are highly dependent on power production
  • Power production is where all the benefits in training come from.
  • Power = amount of work you do and the time you do it in
  • The more power each repetition has, the more benefit you have.
  • The faster you move the weight, the more power you produce, actually causes an inefficiency in the muscle making it produce more power, which causes a higher training effect
  • Scott Paltos has developed a power based training system that Kiefer calls genius and briliant
  • Scott likes doesn’t like soft big girls or soft skinny girls… he likes girls with more muscle…
  • Fitter people have a healthier mentality, and can think better
  • People who are more sedentary and sit more, have a lower IQ
  • The more you move, the more in tune you are with your body, will help you increase your IQ
  • Power production is wasteful = it will force you to burn more calories than running, which is a low power activity
  • Endurance also increases with power training due to increased capillary-ization
  • Kiefer been geeking out on thermodynamics of biologic systems.  The whole calories in and calories out and first law of thermodynmaics says absolutely nothing.  Doesn’t tell you what your body did internally.  It doesn’t tell you if you absorbed the food, or if you used it to make muscle or to make fat.  It’s actually a completely useless statement in the context of biologic systems.
  • Kiefer disses Alan Aragon.
  • It’s the second law of thermodynamics that actually is applicable…
  • Scott Paltos – Dinosaur Training Camp – Created with his friend Mike Jenkins who passed away
    • Proper lifting form
    • Proper nutrition to complement lifting
    • Having fun
    • Weekend camp
    • (Still not clear what this training system is about…olympic lifting?  normal lifting?  strong man?  crossfit?)
  • Kiefer gives him a big endorsement
  • Scott calls it ‘cross over…’ benchpress to overhead, or benchpress to clean or snatch
  • Or deadlift to a clean
  • There are a lot of ‘cross over’ movements
  • Give people right cues… (hard for me to follow what he’s saying…)
  • Kiefer describes cross over between incline bench press and pull up, because at bottom of pull up, pecs are engaged… so training one will automatically ‘cross over’ into helping the other
  • How seemingly unrelated activities will ‘cross over’ and help each other
  • You will not get t-shirts, towels, or even AC at the camps…
  • Kiefer asks him to discuss what nutrition topics he goes over at the camp
  • Scott has talked about paleo, Carb Nite, Carb Back-Loading, in as simplistic way as possible…
  • (definitely not one of the better podcasts)

 

6 Responses to More Carb Nite and Carb Back-Loading Tips Part 3

  1. Michele says:

    Woops, something happened to my last comment I started. Anyway, love your copious notes. Since I have never been overweight and screwed myself up by going too low carb and sticking with it for 5 months thru the brain fog, weight loss, insomnia, no energy, etc. (like an idiot), I am just now almost back to normal except the sleep part (but healthier without the grains/gluten/milk). I have read all your posts/n=1 experiments and have learned a lot from you. Please keep up the excellent blogging. Most paleo/low carb people are concerned with weight loss or working out or how too much weight screwed them up, and I can’t find much out there as to how I screwed myself up by following their plan. I found 2-3 nuggets for my situation in your long post here with the detailed notes. Thanks.

  2. Awesome!

    Been digesting these again on my hour commutes. Good cliff notes!

  3. DL says:

    Thanks for the nice summaries. I appreciate the long-form format. It’s been interesting to see Kiefer’s thinking and recommendations evolve over time (e.g., the role of caffeine). Looking forward to CBL 2.0, although I won’t be holding my breath for a end-of-2014 release.

  4. Jamie G. says:

    Wow, I can’t thank you enough for providing these notes and insights! I am on day 11, just after my first CarbNite, there have been pros and cons so far this week and I’m sure my body will adjust after time. I’ve done a lot of research as well, but am running into walls with certain topics. For instance, have you found anything related to females? Every time I read a woman’s review or insight about keto, it sounds like everything just worked out. Like “oh yea, I’ve been on CNS for 3 months now” Ok but, did it really suck the first month? What are the reasons behind it messing up cycles, how long keto-induced periods will last and what causes them, how to help it out, etc. In general, not much help for us ladies. Kiefer does do a Q&A for women, but it’s really not helpful (as ladies, we know that periods cause weight gain): http://athlete.io/5302/kiefer-qa-the-carb-nite-solution-for-women/
    Anyway, just wondering if you came across anything else helpful (I know you are a male, but you seem to find some great info!) Thanks again!

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