Why Your Brain, And Everything Else, Works Better With No-Carbs Part 1....
Katie...
"When life gives you lemons, squeeze those $%#@ers to the pulp".-Jon Gilson
Q. Dear Josh. I know you have worked with athletes for a really long time. I read your blog, and see all the testimonies. I received the diet I requested and after I lost fourteen pounds in three weeks I was thrilled. However, I ventured again to a standing chiropractor appointment I have twice a month. It was the first time in years I didn't feel like I needed it. He asked where all my success was coming from, and to make a long story short, I showed him my diet. He said my brain would not work with my carbs so low. I know you wouldn't hurt people, but this scared me....help? Laurie.
A. Well, Laurie, I'm happy for your success on the diet, and glad you're asking questions instead of living life at face value or via others' opinions...which is exactly what your chiropractor is giving - his opinion. While it may seem like sacrilege to most people living the average American life, it's all to easy to thrive - not just survive - while eating little to no carbohydrates every day. Here's how it works.
Before I begin, realize this is a two-parter that should be reviewed frequently. I could, seriously, go on and on about this for a very long time, but have tried to hit some highlights. I'll do my best to keep it simple, yet necessary.
In The Beginning:
I love starting shit that way. Makes me feel all biblically squishy on the inside. But before we get to now, let's look at then. Our ancestors. Our cavemen. The first immutable argument. The best place to learn about today's nutrition is not to study the health and nutritional sciences. It's to study anthropology. The study of human cultures and development.
Looking back, it's evident we were not in the presence of unlimited sources of carbs everyday. Ancient man didn't have cereal, whole grains, granola bars or snack packs. They didn't have vegetarians either, but that's another post. What they did have was whatever they killed, and to say that they were unhealthy is a more than a lie...it's blasphemy.
It's absurd to think caveman had blood sugar issues, multiple meals, or any real disorder we face today. And their brains survived on many fewer carbs than most of us do today. And if you think their brains didn't work remember, those guys discovered fire all we did was captilize on it.
The majority of our ancestors encountered times or "seasons" of famine, or little to no-food. They experienced very limited times of feasting. On the rare ocassion they were in a constantly fed state, they got fat, especially if it came from carbs. As humans, we are awarded a biological system that let's us adapt to eating too many carbs by gaining fat, attaining high blood pressure, and becoming pre-diabetic. These responses occur naturally, and are actually vital activities before an extended hibernation. Our ancestors feasted 20% of the year. They fasted 80% of it. They were fine with no carbs, but we don't even know remember what that's like.
Carbivores:
Laurie, from the standpoint of your well-meaning adjuster, I'm very sure that for him, and others like him, he's right. Most likely he kills well over 150g of carbs a day, and has produced a body that runs on sugar, not fat as we would like. As an aside, all carbohydrates become glucose somehow...slow-carb diets, complex carbs and polysacharides (many sugars) are all bullshit with cute names. Remember, whether table sugar or whole grains, they all are reduced to glucose.
When you constantly ingest an energy substrate, meaning something that must be burned before other stuff will, you become accustomed to it. Read that again. I didn't say efficient at it, I said "accustomed" to it. There is a shit ton of difference there. Carbohydrates are big time energy substrates, and will always be burned of before body fat or muscle mass.
Simply eating a small amount of veggies, or the trace amount of carbs in nuts and such will produce only enough insulin to quickly shuttle glucose to the liver where it can be stored as glycogen for energy between meals. Glucose not absorbed by the liver feed red blood cells and the brain, but they run on an incredibly limited amount if we ask them to. The rest is stored within the muscles for energy on demand when we're active. All of this requires very, very few, if any, carbohydrates after you have achieved The Shift which we will cover tomorrow. All the other unnecessary carbs not utilized are stored as body fat. No-carbers go back to functioning like our ancestors, and are rewarded with health abounding. Carbivores stand around saying "that can't work."
I Did Yours, And Mine. What Did You Do?
In the 10+ years I have been living the diets I RXD, not just talking about them, I have tried everything. High carb-lowfat, Atkins-ish, 10,000cal/day, 30% of daily calories from coconut oil, vegetarianism (30 days that sucked), Ketogenic, super-high protein low-fat, no fat/high protein, Zone, and of course Paleo.
After giving them all an honest shot, nothing is comparable to a Paleo diet that is also Ketogenic. Be it for general health, optimal physical performance, or even mentally acuity, a Ketogenic Paleo diet wins hands down.
In fact, I have maintained a Ketogenic Paleo plan without a single variety day for over 20 weeks. Nothing, not a drip. Not a single day have I ventured above 50 grams of carbs, and most days were well under that. I did five blood markers before this little experiment, and the same five just a few weeks ago. Twenty weeks ago, my blood work was golden. 17 weeks ketogenic without a real carb in sight...I'm still golden.
And I ain't the smartest dude on the block, but it seems to me if I'm still writing like a tattooed Emerson on speed, WODing like a Ninja, and recovering like someone 10 years younger, all the while my insides look like the Holy Grail, how the %$# can I, or tons like me, be wrong? Oh yeah, that's right. The scientific method is repeatable. Well, everyone who has done this raise your hand. There's your survey, survey naysayers. No-carbers, you can put your hands down now. In fact, you better conserve your energy. You're not supposed to live without carbs, remember.
Here is why I have the credentials to say this. I tried "their" way...for a long time. I tried "other" ways...for a long time. I am doing it my way now, and others are too, and the results speak for themselves. My credentials are trying the shit I RXD, making mistakes and never assuming I'm right...I prove myself right while proving "them" wrong. Until others do that, my credentials will always trump theirs.
Hangovers and Insulin:
Alcoholics function with a constant clouded hangover. They don't know another way. And after doing it long enough, they just get used to a shitty life. Carbivores are the same way. In fact, alcohol is just a carb addiction, the fastest one there is. Why do you think they serve donuts and candy at AA meetings?
One may argue, "Well, can't I just eat 130g of carbs a day to fuel my brain?" The answer is no, you diet negotiator. All food stimulates insulin...everything. It's just some do so more than others...way more. Carbs, especially, make the pancreas secrete insulin. How much is dictated by the amount ingested, and even by our own chemistry of being sensitive or resistant to insulin.
Insulin, as we have covered before, will mop up the extra glucose and stay in the blood until all that blood sugar is shuttled off somewhere nice. The whole time you're being bathed in insulin, preventing fat from being burned, aging drastically, and creating a breeding ground for little more than survival...and that's if you're lucky. We don't want survival; we want success.
The quality of your life is directly related to how well you manage insulin, and insulin is directly effected by the amount of carbs you consume. What we are trying to do by advocating a Ketogenic Paleo diet is quell the release of insulin, stimulate the burning of fat for fuel, and prompt glucogon to release the nutrients we store.
Join us for Part Two tomorrow where we'll discuss in detail just how your brain keeps on functioning with no ingested carbs, how our bodies learn to utilize fat for fuel, and a concept few others will ever believe...Carbs are for fat people walking on treadmills, and diabetics who have their cake and eat it too.
Strength:
Rest
For Score:
1-Rope Climb
15-Wall Ball
15-Hand Release Push-ups
15-Double Unders
AMRAP 20 Minutes
Post reps and rounds to comments.
solid quick-reference post, jb. tx
Posted by: k | June 21, 2011 at 08:45 PM
love the post, not excited about this WOD, i was trying to be positive, just not happening, but i promise to try;)
Posted by: stacy | June 21, 2011 at 09:39 PM
Nice answer JB, really good explanation...
Posted by: Ry | June 21, 2011 at 10:37 PM
Good reminder for those carb-lovers trying to stick to Strict Paleo. Looking forward to part 2.
Ran almost 4 miles tonight & feel great! Thanks to Mitchell, Melissa & Jen D for advice & tips to get me back on track;) The hip is good=}
Posted by: Renee | June 21, 2011 at 10:46 PM
Echoing everyone else's comments... I will be using this as a reference.
Posted by: Min | June 22, 2011 at 06:31 AM
6 rds 14#wb
Missed ya Mitchell!
Posted by: Mo | June 22, 2011 at 06:50 AM
Nalin finally got my lazy ass out of bed for the 6am WOD ;)
First time climbing a rope since January or February!!!!! I was nervous!!!!!
5 rds + 1 rope climb
14#wb
Posted by: HN | June 22, 2011 at 07:31 AM
Richard. 3+3 rds(m)... Nikki 5 rds (m). Can't wait to read part 2!
Posted by: nikki | June 22, 2011 at 07:37 AM
5+15...I liked this one!
Posted by: Angela | June 22, 2011 at 07:47 AM
5 rounds
Posted by: NP | June 22, 2011 at 08:05 AM
4 Rounds +15 (M)
Nice to meet you Mr. RopeBurn...
Posted by: PJ | June 22, 2011 at 08:40 AM
Ditto on the post, definitely one that will be referenced and recommended to others.
Renee, glad to hear you are back on track and feeling good!
PJ, welcome to the rope burn club :)... I will remember to wear my knee socks for this one!
Posted by: Jen D | June 22, 2011 at 09:06 AM
Great post.
4 rounds + all but one rope climb (m)
Mitchell, it's weird when you're not there...missed ya :)
Posted by: Shelly | June 22, 2011 at 10:23 AM
5 rds (+ for wb)
Posted by: jen w | June 22, 2011 at 10:51 AM
ok, so i appologize for not reading the wod correctly, i thought it said rope climbs and wall climbs, not wall ball...really wasnt looking forward to that.
This was rough but not as bad as adding wall climbs.
5+15(m) still afraid to let go at the top but got up higher than ever!
Posted by: stacy | June 22, 2011 at 01:10 PM
Yeah, Melissa, we missed you.
Great 5am this morning!! I love being with you. Good job to all the first time rope climbers and hand release push-up-ers!
Nikki, Krissy and Julie you all were impressive today in your own ways. Krissy you always attack each movement and skill. You get predator eyes, killer instincts. Nikki - love the way you are just not scared and want to keep progressing. Julie - awesome pull-ups and push-ups this morning. Please post a comment or your rounds guys... All of us would like to hear what the newbies are thinking!!:)
Everyone did so well however; I have to give the biggest props to Patti Moore!! Patti made it to the top of the knotted rope this morning and conquered a huge fear. She grapped the chain at the top of the rope and held it in her hands for 5 seconds and started back down. Awesome work Patti. Crossfit and the community teaches us to never stop overcoming and helps us win small battles after tall mountains. YOU DID IT!!!
Posted by: chastity | June 22, 2011 at 01:19 PM
6+14+
12# wall ball (14 doubles)
Really liked this one!!! Thanks to Mo for the use of the socks!
A couple of thoughts for the day...
One, I too, like the post.
Two, we need another rope climb soon, Josh. I was pleasantly surprised by my climbs this morning and I have some new tall socks (super sad that my limited girliness comes out with cute tall socks that match my shorts...).
Three, CrossFit has officially made my vision semi-warped. I tried to wear some baggier mesh shorts today, and no matter what I put on, I looked like I had a diaper on. Apparently, spending so much time in my wko clothes has rendered me unable to leave the house in normal clothes.
Posted by: Bonnie Mac | June 22, 2011 at 02:16 PM
Enjoyed the post and the wod!
Congrats to Patti for her rope climb.
5+15 DU's Rope climb up to the 4th knot. 12# wall ball I love AMRAPs
Posted by: vicki | June 22, 2011 at 05:29 PM
3 rds + 41 reps m
1st time on knotted rope!!!! Woo hoo!!!! I'm so stoked i don't know if I'm going to be able to sleep tonight. :)
Posted by: HeatherT | June 22, 2011 at 08:31 PM
8
Posted by: Sammy | June 22, 2011 at 08:59 PM
7
...nice work Heather T....and other Heather for stain on the rope....
Posted by: jb | June 22, 2011 at 09:04 PM
Heather T...tried to catch your photo but the camera was jacked up (that was confirmed btw). Congrats.
Lisa Mahoney...also a first time rope climber tonight. And you kept it up for every round. So proud of you. But...umm...since you were able to make it half-way up the RX rope w Jen after the WOD...guess what you're doin from now on? Yep...achievement's a double-edged sword.
Sam and Ryan...really nice work pushin yourselves at 530. King...you woulda hit Sam's number if you'd teach yourself just a little efficiency in those rope climbs, dude.
jb...too bad the camera's jacked 'cuz that WOD ensemble was truly FB-worthy. shoulda used a phone.
Posted by: k | June 22, 2011 at 09:15 PM
6+ 16 mmm + for one leg jump rope haha
Good to be back
Posted by: Chuck t | June 22, 2011 at 09:24 PM
3 rds + 26
....and 4 knotted rope climbs to the top!! A first for me as well...I have never been on the rope before!!
So awesome to share that accomplishment with Heather T tonight! Nice work! I am with with ya girl...still all geared up and ready for another rope WOD!!! Not sure I will sleep for awhile!!
Posted by: Mindy | June 22, 2011 at 09:33 PM
3 rnds and 2 reps-modified
Posted by: Steve P | June 23, 2011 at 06:34 PM