Host Brad Kearns talks about the various options for how to use keto as a long-term tool for metabolic optimization. Long term nutritional ketosis is recommended by oracles like Dr. Phil Maffetone and could be a good option for many. Cyclic ketosis is a reasonable choice, where you enjoy the benefits of fasting/keto-aligned meals and also enjoy higher carb meals that bump you temporarily out of ketosis but help you recover from exercise stress and enjoy life and you can stay in a primal-aligned mode and not bother with the regimentation and strictness of nutritional ketosis, and still enjoy assorted health benefits.
The popular Q&A shows have a new twist and Andrew MacNaughton, former elite pro, The Athletes Potential coach, and popular podcast repeat guest, tackles questions from listeners. Some of the questions lead us to hitting some big picture philosophical points hard. Andrew urges athletes to ignore the struggle and suffer mentality that is embedded in endurance culture. You don’t have to suffer or feel routinely tired to progress as an athlete.
Focus on going faster at aerobic heart rates rather than inching up training heart rates. There are assorted dangers of training in the black hole. Furthermore, you implement and refine good technique at slow speeds (true in all sports). You can mix in a bit of strength training during aerobic periods, especially if you have goals like obstacle course racing.
Is there a propensity to over train? [00:01:09]
In order to feel good about being in shape should workouts and training be a painful punishment? [00:05:22]
Should we have "make-up workouts?" [00:06:40]
Alicia asks what kind of heart monitor should she use? [00:09:46]
Is it a good goal to try to bump up our heart rates? [00:11:25]
What is the right level to shoot for in order to train BELOW my Maximum Aerobic Function? [00:15:05]
Is it important to do "quality" rather than "junk miles"? [00:19:44]
Can one apply this theory of going slow in training in swimming or golfing? [00:24:00]
What are some techniques one should use for preparing for Obstacle Course Racing? [00:29:57]
Brock Armstrong on protein, strength training, losing body fat, and self-testing
Host Brad Kearns welcomes popular recurring guest Brock Armstrong for a wide-ranging discussion, including: latest trends in ancestral health, why the protein fad is missing the boat, and how lowering protein might improve both health and peak performance (hint: shouldn't be using protein as fuel, even when you are trying to increase muscle mass); Brock's transition to serious strength training: he works hard in the gym for 45 min, Brad for only 15 min. But this could be a function of their neurotransmitter composition and optimizing workout types and workout patterns accordingly (listen to Dave Dollé show #47 for more detail on this important, but little-discussed topic). Brock's shocking DEXA scan results showing he had osteoporosis and also an elevated body fat number that calls into question all other less-precise methods as being perhaps inaccurate. The pair discuss the pros and cons of self-testing. Yes, it's important to get regular checkups and screens, address all health concerns, take advantage of online customized blood testing, and even look toward alternative healers for peak performance goals. But overdoing it and getting OCD about it can become stressful in and of itself. Reference Andrew MacNaughton's oft-discussed mantra of making training decisions according to moods, and always factor intuition into your health and training picture. Enjoy this lively and fast-moving discussion that will definitely get you thinking, especially about stuff you should test and track and other stuff you might not want to worry too much about!
Are we in the ancestral movement eating too much protein? [00:01:20]
What is happening when you are taking in more protein than you need and ballooning up? [00:06:32]
How does one optimize the diet to get the balance with desired body composition? [00:11:25]
How does one know how much time one needs for a workout? Is it a genetic contribution? [00:13:51]
What does one learn about fitness when measuring body fat? [00:22:26]
What surprising results happened with Brock's bone density exam? [00:31:09]
What does the regular person look for when they go to their family physician about their overall health? [00:35:30]
Do we really need all the technology (apps, scans, etc.) to maintain our body health? [00:44:05]
String challenge: Put string around waist. If the distance is less than half of your height, you are "healthy."[00:52:54]
The collarbone challenge: Take a roll of quarters and place them in the space of your collarbone. If they stay put, you are efficiently skinny. [00:53:43]
Time to leverage the information from the previous shows and try out a ketogenic eating period! First, be sure you are highly fat adapted, ideally with months under your belt of primal aligned eating. In particular, you want a virtual elimination of grains, sugars and refined vegetable oils, and definitely an average daily carb intake under the Primal Blueprint standard of 150 grams of carbs per day or less. Make a minimum 6-week commitment to going keto, where you will limit carb intake to 50 grams per day or less, and limit protein intake to a range of 0.5 to 1 gram per pound (1.1 to 2.2 grams per kilo) of lean body mass. Essentially, your macronutrient profile will be high/very high fat, low/moderate protein and very low carb.
Avoid chronic training patterns and overly stressful lifestyle behaviors that will tip your ship in the direction of carb dependency. Consider using supplements like Kegenix, KetoCaNa, Pruvit, etc. to turbo-charge your ketone burning and perhaps get you over humps like energy lulls and you recalibrate your metabolic machinery in the direction of ketone burning.
Host Brad Kearns catches up with an old-time triathlon legend Michael Collins. Based in Irvine, CA, Michael is one of the leading triathlon swim and performance coaches in the country, and was a former pro competitor back in the late 80s and early 90s. He has been competing in assorted endurance and multi-sport events non-stop for 30 years. Michael has a casual approach to training that has fueled his longevity and offers a valuable model for all endurance athletes. He calls himself a "Lazy trainer," who is "always a couple weeks away from being in shape." Consequently, he doesn't flirt with the over-training spiral, enjoys the experience, and can still compete at a high level.
In 2016, he set a goal of beating his Ironman time from 1991 (9:48 in Hawaii). Following the primal principles of fat adapted eating and training, Michael torched Ironman Arizona in 9:34 - this on the heels a runner-up finish at the Sprint World Championships. Michael did some interesting fat-adapted training strategies like doing slow, fat burning 8-mile runs both morning and night, the better to prepare him for the fatigued slow running in an Ironman. Inspired by his swimming background, he talks about why developing excellent technique is critical to improving aerobic function, and advocates workouts featuring short bursts of faster efforts. This helps you refine technique without excess stress on the heart. Learn great practical tips and also become inspired by Michael's incredible longevity and recent Ironman comeback.
What were the early days like for Michael as a young triathlete and eventually ending up as a coach? [00:01:16]
Why is he considered to be a "Lazy Trainer?" [00:03:23]
Has he still been competing for the past 30 years? [00:07:31]
What happened when he did an Ironman after all these years? [00:09:39]
What were his different strategies then? [00:13:10]
How is it that good athletes look like they make so little effort? [00:14:19]
Do it right. Do it faster. What does that mean? [00:17:01]
Why is it important to learn how to swim in a wet suit? [00:21:01]
How does his training differ today compared to when he started his career? [00:22:30]
How did his return Ironman performance compare? [00:29:45]
What is his training program like? [00:32:39]
Ketone burning has assorted health and performance benefits, including drug-like anti-inflammatory properties and neuro-protective benefits. As a clean burning fuel (less oxidative stress than dirty burning glucose) it’s especially helpful to the brain. When your brain gets more oxygen and better neurotransmitter function during exercise, workouts seem easier and you consequently recover faster, as validated by the Central Governor Theory, which proposes that the brain is the ultimate governor of physical performance, not the peripheral muscles.
Some of the laboratory results from keto endurance pioneers are nothing short of astonishing. Peter Attia went from burning 95% glucose and 5% fat at “all day pace” to 22% glucose and 78% after a dietary adaptation period. Ironman triathlete Sami Inkinen took his “time to bonk” value from 5 hours up to 86 hours after keto-adapting his diet. Athletes in the FASTER study burned twice as much fat per minute as was previously believed to be the human limit. WOW! Try it for yourself but give it six weeks, and get more tips in the next Interval show.
Lindsay Taylor—Goal Setting Starts With Sleep!
This show was intended to cover goal setting in various categories for a healthy, successful 2017. We started with sleep since sleep is #1 and never left that topic. Enjoy this fast moving show that issues up a challenge to you: Can you get your sleep handled? Don’t forget this strongly influences your success with weight loss (regulation of appetite and fat storage hormones), endurance performance, and cognitive performance. If you can’t prioritize sleep (typically this means sacrificing digital screen entertainment in the evenings), you are unlikely to succeed with your pursuit of other goals requiring discipline and sacrifice. Enjoy the show, but if it’s past your bedtime, then listen tomorrow!
How is it that she completed the Ironman in a better time than anticipated? [00:00:51]
What are some of the considerations for preparing yourself for your busy life in this new year? [00:03:47]
Why is sleep the most important consideration of all? [00:06:44]
How does one monitor the goals they have set for themselves? [00:09:15]
How can we learn to focus and prioritize sleep? [00:13:16]