Rum Doings Episode 157: Lucy Went Outside And Now She’s Come Back In Again!
by John Walker on Apr.02, 2014, under Rum Doings
In our 157th ever Rum Doings, our topic is, is anyone going to be brave enough finally to confront the menace of rollerblades?
Today we’re here to tell you about how to get fat while pregnant. Inspired by an NHS booklet, we learn why the key way to get as fat as possible is to cram carbs into your face while eschewing the likes of saturated fats that might endanger an expectant mother with providing their developing child with substances it needs.
We also discuss… (“we”, ha) Nick also discusses which supplements you should take, in what ends up being an almost exclusively dietary edition. Oh, and Lucy went outside, and now she’s come back in again!
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April 2nd, 2014 on 16:38
Just wondering what Nick’s diet investigations suggest for particularly active people – i cycle 200+ miles a week, and i eat a lot of carbs (i don’t shy away from fat, but carbs definitely make up the majority) – should i be cutting that right down and upping everything else, and will it have an impact on my ability to cycle really fast?
April 2nd, 2014 on 17:27
I see you paid for an effects package here, with “Loud Cat” and “Train Toot” included.
April 3rd, 2014 on 00:25
I think I commented (ramblingly) on the previous episode but links probably triggered filtering.
Nick: does K2’s benefit warrant its expense?
I hope there’s some judging soon…
April 3rd, 2014 on 07:06
If you can stomach Natto, that’s the cheap way to get loads of K2.
April 3rd, 2014 on 09:23
Hi Ian,
There is a healthy debate at the moment about this. It seems that if you get properly keto adapted, you can actually do much better at endurance sports. Think about it: your muscles and liver can store a small amount of glycogen which constantly has to be topped up. And yet, even the slimmest of us has hundreds of thousands of calories of bodyfat. If we can learn to burn it at will and efficiently – which requires forcing the body to realise it’s not going to get a sugar fix – then you can keep on going at a steady state without “bonking”. There is simply no wall to hit.
HOWEVER, to get adapted to this state can take time, so in between, your performance would degrade somewhat. So it might not be worth going through that unless you were committed to become a pretty-much full-time fat burner.
Dr Steve Phinney is one of the foremost researchers of this. Read this transcript:
http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/
He and Dr Volek wrote a book about just this:
http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
April 3rd, 2014 on 18:05
Vitamin gavage!
(alas, I cannot)
April 4th, 2014 on 04:21
Nick, can you give an example of what you eat on a typical day and what ratios of carb/protein/fat constitute a LCHF diet? Also, does your body make enough glycogen for high intensity runs as opposed to low/moderate intensity where you burn fat?
For the longest time I would avoid fat like the plague because I had visions of these great clumps of fat clogging my arteries. While watching Robert Lustig’s sugar video I had a look at my low fat yoghurt: 22g sugar in a 170g pot! Since then I’ve embraced fat, and cut out sugar, but giving up pasta would be a bit much.
April 4th, 2014 on 08:24
Hi Ben,
Firstly: stop eating pasta. Wheat has a huge number of problems that go beyond its glycatory excess! ;-) Have a sweet potato instead.
Anyway, people who are starve to death still keep normal blood sugar until the last moment of life. People who eat nothing but fat and meat produce all the glucose they need. This should suggest that the notion that we need to pump ourselves full of exogenous glucose is about as silly as the notion that we need to pump ourselves full of insulin. Certainly, we can put ourselves in a position where our bodies are DEPENDENT on exogenous glucose or insulin. But I would argue that these aren’t necessarily optimal positions.
If we cut a large proportion of our exogenous glucose, then our body optimises its glucose use. Most cells in the body fuel themselves from fat instead, and most of the brain fuels itself via ketones. The only systems that need glucose thereafter are the red bloodcells and parts of the brain. The bloodcells need glucose because they carry around oxygen, and glucose, unlike fat, doesn’t need oxygen to produce energy. Which is useful if your payload is oxygen! And the brain is structurally mostly fat, so burning fat in the brain would be like setting fire to the furniture. So it uses ketones with a bit of glucose.
This small amount of glucose can easily be produced via gluconeogenesis of dietary protein and fat. Any excess will then go into the liver, where it’s converted to glycogen, and dumped out when you need to sprint.
If your body is properly fat-adapted during intense exercise, it will automatically use primarily fatty acids and ketones up to about 90% exertion, at which point it’ll use glycogen. Non fat-adapted people use glucose much earlier (and, less efficiently). Take some time to watch the brilliant Dr Peter Attia do experiments in endurance exercises under ketosis:
http://www.youtube.com/watch?v=NqwvcrA7oe8
Finally, if you’re really interested, read Dr Volek and Phinney’s book “The Art and Science of Low Carbohydrate Performance”:
http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
April 4th, 2014 on 12:36
Thanks for the reply, I find that there’s so much conflicting information out there that you almost need a PhD just to parse it all.
What is so bad about carbs if you aren’t prone to diabetes? I’d think eating them with fat and vegetables would slow down the spike. Now that we know clotted cream isn’t going to literally clog our arteries, it makes sense to go from HCLF to something a bit more balanced (sorry to use that word, Nick), but cutting out carbs almost entirely except for nuts and vegetables seems as extreme as the demonisation of fat was.
I suppose the problem is me and my sample size of one; I’m one of those hateful people that can eat anything and get away with it (at least on the outside, maybe on the inside I’m near death).
April 5th, 2014 on 17:35
I would like to register my disgust with this nonsense.
By spreading the idea that a diet free from starchy, flour-based foods is good for you, you are lessening the chances that pedophiles will get all of the scone-based goodness required as part of a healthy, balanced cream-tea based diet. Indeed, you yourselves must not have had a cream tea in quite a while. Your blatant disregard for the children of this proud country (let alone your own and potential future children) is SICKENING.
SICKENING.
(Although if you could provide some information on good substitutes for carbohydrate-based foods in one’s diet, it would be much appreciated!)
April 5th, 2014 on 23:42
Hi Nick, I have a few more diet questions.
Firstly, how long does it take to get keto-adapted? Weeks, months, years? And how easy after that is it to lose the adaptation? Say I went away for a week and ate the standard food I eat now, would that be throwing all my hard work away, or does it take a similar amount of time to re-adapt to normal food?
Second, most of the discussion here seems to be regarding weight-loss, but I’m more interested in how a keto/paleo diet affects weight gain. I’m quite underweight (21, M, 1.81m, 57kg) and have been trying to gain weight (preferably muscle) through weightlifting and increasing my food intake. The most common advice in this area sets targets for protein intake (usually around 2g for every 1kg of body mass) and overall kcal consumed (usually GDA+500, so around 3000 for an adult male).
So, rambling intro aside, I was wondering if you knew of any particular benefits/difficulties that going keto/paleo might provide to my attempts to bulk up? I guess it’d be easier to hit the protein goals because I’d have to eat more meat, but a significant portion of those extra calories comes from things like oats, rice, whole milk, etc. that paleo outlaws. So another question would be what are some good, high-calorie, Nick-approved things to make up that extra load of energy?
Any info/advice would be appreciated, thanks! :)