0

Using Carbs as a Supplement

You don’t need carbs in order to build muscle, you just need an increased training stimulus. Just by increasing the load that your muscles have to lift and by eating a sufficient amount of protein, you can build muscle.

However, carbs can help! Carbs can be used like a supplement and can help improve athlete performance.

If carbs can give you a little bit more umph to be able to push yourself more, that means more of a training stimulus for your muscles! So if you use carbs intelligently and don’t use that much of them, this way your body is still sensitive to them, then they can be a useful tool in the context of athlete performance (given that you don’t have any health issues and it’s just 1-2 times per week, so you stay sensitive to them.)

So if you’re an athlete on the carnivore diet or the keto diet and want to stay in or near ketosis, you can use carbs as a supplement (not as a nutrient source) by having pre-workout carbs.

Pre-workout carbs can be in the form of a benign carb source like pumpkin or squash. Or you can use a super starch like Gen UCAN SuperStartch or Keto SuperCarb from Archetype.

The Keto SuperCarb Supplement is a mixture of fast digesting and slow digesting carbs, it also has beta hydroxybutyrate so you can stay metabolically flexible and have both ketones and glucose as a fuel source for your body to use.

The Keto SuperCarb is a little bit slower digesting, but it keeps your energy stable throughout the whole workout. Also, it doesn’t spike your blood glucose level and that’s a valuable tool this way you can remain near or at ketosis.

And you don’t get the brain fog! Because it allows you to hold onto ketones and glucose, so you can use both in your workout.

Source: Armstrong, Ashley and Sara, guest. “Strong Sistas – Ashley and Sarah – Optimizing Carnivore with Humor and Science” Carnivore Cast, 16 August 2019. https://www.carnivorecast.com/podcast/strongsistas

0

NEATs – One of the Best Tools for Weight Manipulation

NEAT is ‘non exercise activity thermogenesis’. It’s a measure of how many calories you burn throughout the whole day, not just during workouts.

Keeping track of your NEATs is one of the best tools you can use for weight manipulation. Yes, it’s good to track your steps, but not getting rid of exercise and replacing it with step tracking, it’s important to do both. If you just wake-up and workout in the morning and then you don’t move the rest of the day, that’s not healthy.

You can have really good control of your body weight, whether you want to gain or lose weight, by controlling your NEAT and your steps each day.

So you have a target step count that you do each day, and if you want to lose weight all you have to do is increase the step count, for example 20,000 steps per day if you need to shed fat. And this way you don’t have to lower food even more.

It also helps to motivate people to be active individuals, not just getting fit through a workout. How can you live an active lifestyle? Keeping track of your NEATs will allow you to stay leaner, eat more food, and just be healthier with increased blood flow and improved brain working.

For example you might be working out, doing Crossfit or HIIT workouts, and it can still be difficult to lose weight, just paying attention to this is a HUGE move in the right direction.

So for someone who’s trying to lose weight, let’s say they cut your calories to 1500 calories per day (just an example!), they’re super hungry, their body is tired. Your body’s smart and doesn’t want to be in a caloric deficit, so your body’s going to adjust to how much it moves so that way, the amount that you’re consuming is the amount that you’re burning. So it doesn’t have to work more. So your body’s going to adjust to the caloric load, for example you’ll stop twitching, doing random movements throughout the day.

So if you can keep your NEAT up to a certain constant level then you can keep your caloric expenditure at a higher level and it’ll be easier for weight loss.

If someone’s goal is building muscle, you don’t need to go crazy with your step count. You can stick to somewhere around 12,000 steps per day, which is pretty manageable and reasonable and won’t affect your lifts the next day.

If you have a PR day, you don’t want to push like 20,000-25,000 steps, but it is important to move the day before. To aim for something around 12,000 steps is equivalent to a leisurely dog walk and can even help with recovery. Obviously the amount of steps is person dependent.

Source: Armstrong, Ashley and Sara, guest. “Strong Sistas – Ashley and Sarah – Optimizing Carnivore with Humor and Science” Carnivore Cast, 16 August 2019. https://www.carnivorecast.com/podcast/strongsistas

0

Muscle Mass and Protein in Terms of Longevity

Longevity as it relates to meat is a non-issue. mTOR, yes it exists on the spectrum, and just like IGF 1 and all these other things, some expression of mTOR is phenomenal and necessary for growth, and some of it is too much and probably problematic.

A diet, however, that’s based on animal protein is not going to cause issues with mTOR or any other signaling pathways.

In terms of longevity…

Instead of looking at meat / protein on a meal-to-meal basis, for example in trying to get 20-30 grams of protein per meal and trying to figure out and calculate what is the most your body can process in one meal…

It’s better to think of protein, and amino acids in particular, in this vast reservoir of which we have of 3-4 day cycles of. So for example, as long as you get approximately 350 grams of protein over the course of 3-4 days, you know you’re good. It doesn’t matter that you didn’t have any protein on one day and 200 grams the next day, it sort of evens out.

The body’s great ability to sequester energy, in the form of fat – so that fat goes into fat cells, and carbohydrate go into glycogen stores, the body’s ability to take all these different things and save them for later, this is what we do that with protein…

So in terms of longevity and protein, it’s especially important to maintain muscle mass, this is a definer of longevity!

If you don’t have muscle mass than you lose organ reserve!

What that means is that over time as you get older and older, if you don’t maintain muscle mass, than you start to atrophy.

Your heart say ‘you know what, I don’t kneed to pump that much…’

Your lungs say, ‘you know what I don’t need to breathe that deeply…’

Your liver says ‘you know what I don’t need to process that much….’

And your bones bones say ‘I don’t need to be that strong, she’s not doing that much…’

And over time you lose organ reserve…

Then where you get into trouble…

You’re 80-85 years old, you get up in the middle of the night to pee, then you trip over the cat, and you fall and break a hip, then you get an pneumonia and you can’t cough out the sputum, and then you get congestive heart failure.

That’s what happens.

People rarely die of old age, they die of some organ that gave out because the organ reserve wasn’t enough to sustain. And and that goes back to muscle mass!

So you want to maintain muscle mass. And to do that you need to do the work, you need to exercise, and you need to have enough of the structural components and amino acids to make that happen.

Source: Sisson, Mark, guest. “Part 47 – The Great Meat Debate w/ Mark Sisson, Dr. Paul Saladino, & Dr. Shawn Baker” Peak Human, 18 July 2019. https://www.peak-human.com/home/the-great-meat-debate-with-mark-sisson-dr-paul-saladino-and-dr-shawn-baker

0

Get Shredded on Carnivore

You can get shredded on the carnivore diet. You have two levers; 1) decrease calories 2) increase energy expenditure (cardio). Add cardio and gradually build it up while you gradually decrease your food.

Include fat cycling to help feel better and/or help with hormonal issues. Basically eat more fat on muscle building days, or every three days. Your protein should be high everyday, but you’re eating much leaner cuts, but then you recoup that on the 3rd or 4th day by eating higher fat that day.

Source: Stock, Kevin, guest. “Gaining Muscle Mass and Getting Perfect Teeth! A conversation with Dr. Kevin Stock.” Fundamental Health, 9 May 2019. https://www.youtube.com/watch?v=1-f06heMys4

Say Hello!

Start typing and press Enter to search

preloader