11/25/2017 0 Comments 7 Diet MistakesJohn Kiefer: Trashing Paleo, Ketogenic Diet Mistakes, & Why It’s Good to Be Wrong. This week we have John Kiefer returning to the show. He’s the man behind two upcoming books– Carb Backloading and Carb Nite, along with several other internet sensations that showcase just how you can have a lot of fun while getting into the best shape of your life. Brace yourself for this podcast, because Kiefer’s ruffling feathers– especially in the Paleo community. He’s been trashing Paleo on his blog recently. If you’d like to check it out, head on over to this page and see what I’m talking about, I think you’ll like it. It’s just $7 bucks for a limited time! Podcast: Play in new window ! I love hearing from all of you, about the blog, the podcast, the programs and e- books and especially The Wild Diet! If you don’t have your copy yet, you can grab one anywhere books are sold or from any online book retailer. Once you read it, do me a favor and leave a review like Samantha did—thanks Samantha. Samantha Frost gives it five stars, saying, “I read this book in two days. It was absolutely fascinating and also extremely motivating. It’s definitely worth a read. This is what the paleo community has been missing: less rules and more science.”And that leads perfectly into our podcast with Kiefer. Kiefer sees himself first and foremost as a geek. With a Masters in Physics, a former career in software engineering, and the occasional time wasted working on abstruse mathematical problems, it’s no surprise. But with a personal motto like, “A sound mind in a sound body,” he is also obsessed with human high performance– particularly his own. Starting a Low-Carb Diet? Avoid These 10 Common Mistakes This diet isn't as simple as cutting out bread and buying low-carb ice cream. 6 Mistakes You’re Making on a Gluten-Free Diet. Find out if you’re making these all-too-common diet mistakes. If the elliptical is your go-to at the gym, make sure you're using it right! Personal trainers and fitness pros reveal the elliptical mistakes gym goers keep making. On this show, you’ll learn about: Ketogenic diets, why they work, and the mistakes you might be making. When it’s good to be wrong, and what to do about it. Why spiking insulin may actually be beneficial. And the specific reasons Kiefer is trashing paleo on his blog. KIEFER’S QUICK AND DIRTY BIOKiefer claims that he’s always been of the science mind. He spent his childhood locked in a bedroom with math books because he wanted to. He says he had no social life whatsoever growing up. He was a fat kid and he was bullied, but, he says, “For better or for worse, it created all of this.”He took that love of knowledge to health magazines to learn about how he could stop being that kid who gets picked on for being fat and un- athletic. When magazines failed, he started going to medical libraries. He has been trying to understand medical papers from the age of 1. But back then, you had to find the journal, make Xerox copies and bring home loads of paper to sift through. Kiefer got his undergraduate degrees in math and physics and then went to grad school for physics. These schools had extensive medical libraries.“What moves me forward,” he says, “is that I always think I’m wrong.” What’s wrong? Now, on to the review of the week! I love hearing from all of you, about the blog, the podcast, the programs and e-books and especially The Wild Diet! Thinking about trying the Whole30 diet? Here are some of the biggest mistakes one writer made, so you can learn how to side-step them. Triathletes need to pay attention to their diet, says nutritionist to the pros and Triathlon Plus contributor Sally Pinnegar. See how many of these fuelling traps you. What am I missing? It’s happened so many times, I’m always trying to make absolutely sure I’m right, and trying to do that in the best way to help everyone out there out. WHAT’S WRONG WITH KETOGENIC DIET PROPONENTS? So, you’ve got people who promote going so ketogenic that they never eat carbs and they say you have to keep your insulin levels at zero. Then you have the people who are skeptical saying, “Where’s the data?” Those gung- ho keto people get trapped into their ideology, even though they’re missing some key points. If the ketogenic side of the debate would listen, they’d start to dig a little deeper, which is what I’ve been doing over the last year.
I’ve come up with a new basis for ketogenic dieting, and defenses for carb night and carb backloading– more studies are pointing to the fact that you maybe should choose things like table sugar and high fructose corn syrup for your carb refeeding because they have a very specific place in these kinds of diets.(Hmmm. Insulin is not the culprit that is causing issues.”So many people made really good arguments about insulin release: So, many proteins have really strong insulin responses and you still have fat loss in those cases. Insulin alone isn’t what I’d say is the main problem, it’s a combination of insulin plus glucose (basically). In a healthy human being, insulin levels aren’t always chronically elevated. Insulin control and ketosis is a solution—but it doesn’t jive that high insulin alone is causing obesity. Is there an incremental damaging effect that could accumulate over time that is not related to constant exposure to insulin and carbohydrates? Insulin is only elevated for a matter of time if you’re healthy. Blood sugar is only elevated for a matter of time if you’re healthy. So, the question is: Is there something that builds up over time that is a cause of what we do see? Yes. WHAT THE KETOGENIC DIET DOGMA IS MISSINGIt relates to glucose and fat being available for fuel and insulin levels being elevated. You can show (and there is a substantial amount of evidence out there to prove) that even just intermittent exposure to carbohydrates several times a day is enough to cause all the metabolic arrangement– you see a strong relation to cancer and Alzheimer’s— it’s ridiculous when I started going down that rabbit hole, how much is being missed. It changes the context of the ketogenic diet. Is it really the ketones making the difference, or is it the absence of other fuels? It think it’s the absence of other fuels that makes a ketogenic diet work. Which kind of leads to ketogenic fasting and feasting at the end of the day. This is a theory that tries to bring everything we know about physics into one consistent framework. That’s what scientists and physicists love to do—find one theory that everything we observe is just a specific instance of that theory in one particular context.“What I’ve been formulating can explain everything we see,” Kiefer explains. He claims that people have more rapid fat loss when they use carb night than those who try to go strictly ketogenic (burning only fat for fuel and a bit of protein while nearly completely eliminating any carbs). Just to clarify: Carb backloading is carb refeeding every evening. Carb night is carb feeding once a week. I . So, I started doing carb refeeding and they regulated. Sweet potatoes were awesome! THE ARGUMENT AGAINST PALEOAre sweet potatoes paleo? Here’s the problem. You can walk into Whole Foods and there’s a sign that says Paleo Meals at the hot bar—and they have all of this food cooked with GMO Canola oil. In the original paleo book, that’s totally cool. Apparently our Paleolithic ancestors ate canola oil. The label is being hijacked. Paleo is such an easy thing to abuse– people are getting that buzzword from food marketing companies and taking advantage of it. If you’re eating a ton of honey and dried fruit because it’s “okay” according to “Paleo rules,” you’re not eating like a caveman and you’re not going to see results.“Paleo” is a story, and one that there isn’t much science behind. Some of the Paleo story is flat out wrong. We have an amazing amount of evidence showing dairy in the diet for about 1. If you’re not lactose intolerant, go ahead and eat good quality dairy. The human being has been adapted to eating gluten- containing grains for 2. So, what was the right amount of exposure to glucose? I’m sure an individual’s ancestral background informs that. GLUCOSE EXPOSURE, CARB TIMING, AND HOW SLEEP EFFECTS YOUR WORKOUTWhat is the level of glucose exposure that you can handle without getting sick? Having carbs at night is the best thing ever– you give yourself that food coma at night when you’re wanting to relax and go to sleep. I also listen to my stress response and circadian rhythms. If I’m mellowing out in the evening and I don’t have anything planned, I’ll have carbs to stay mellow. If I’ve been hyper- productive during the day, and then it hits dinner and I have carbs, I kick into overdrive. There seems to be a relationship between carbohydrates and cortisol, and the effects of what will happen when you get certain hormone surges, based on what your day was like. I should pin that down, because it’s very consistent for me. I’ve been working on some algorithm stuff for some software, so my brain was on overdrive the other night. I went to a restaurant for dinner and had a burger with salsa Verde, French fries and jalapeno poppers. I had a slight lull right before dinner, but I was instantly charged and working hard until 2am. That was a high carb meal. Then, over the weekend when I was not working, I ate the same meal at the same restaurant. I had low energy and felt sluggish. I lay down and was totally passed out by 9: 3. This just highlights that hypothesis the cortisol and your daily stress levels plays a big role. From a productivity standpoint, what’s your best eating plan for that, personally? I start the day with mostly fat and a little bit of protein maybe, but mostly fat all the way through to evening. If I feel a lull, I have a carb meal at dinner and it will pick me up. If not, I stick to low carb high fat ketogenic type eating throughout the day. How does your sleep pattern effect your workout? On average, I’m asleep by about 1: 0. Wakeup is absolute because my dog Cooper insists on it, but bedtime could be 9: 3. I’ve bitten off more than I can chew lately so I’m not getting a lot of sleep. If you have a night that’s high- stress and low- sleep, do you avoid heavy lifting or intense exercise the next day? I gauge it. If I’m sleep deprived— like I’ve slept from 3am to 6am— and my stress response is through the roof, I’ll go into the gym and work heavier but not as long as duration because it settles my nervous system. If I’m sleep deprived but don’t have the stress response, I’ll do a light workout or skip that day. Generally, I walk my dog about 3 miles around the lake right away in the morning. That amps up the nervous system, and my body is pretty awake, plus it’s good exercise for cooper. That might be enough for the day depending on my sleep schedule and other factors.
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