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I and some diabetic buddies have been following a ketogenic diet for a while now. I’ve always billed myself as “ketogenic paleo”. Though I guess according to. Ben Greenfield Fitness. Follow me on Snapchat: Bengreenfieldfitness.com/snapchat.
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Hypothyroidism Archives - Perfect Health Diet. We’ve been looking at papers put forth by Anthony Colpo in support of his idea that low- carb diets can cause “euthyroid sick syndrome” (see his original post on July 1 and a post expanding his case on August 2.
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Low Carb High Fat Diet, LCHF Diet, Atkins Diet—regardless of what you call it, does this eating plan actually help you lose weight?
Briefly, an extreme low- carb diet can create a glucose deficiency, especially if endurance exercise or infection increases glucose requirements, and glucose deficiency invokes the body’s glucose conservation measures, which primarily consist of lower T3 and higher r. T3 hormone levels – two hormonal markers of euthyroid sick syndrome.
PROFESSOR SUSAN GREENFIELD. Unless we wake up to the damage that the gadget-filled, pharmaceutically-enhanced 21st century is doing to our brains, we could be. Arthur De Vany is nearly eighty years old and ripped. Better known as Art De. Do you want to live a limitless life? Get instant access to my Superhuman Guide, Superhuman Food Pyramid, Detox How-To and Personal Daily Routines!
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I also offered my view, unchanged from our book, on what level of dietary carbohydrate intake is needed to avoid a glucose deficiency. Now it’s time to look more closely at the evidence to see if my perspective is consistent with the literature. Our thyroid expert, Mario Renato Iwakura, has been looking into Anthony’s papers to see if they report any negative effects from Perfect Health Diet- level carb intakes.
In his first post (Low Carb High Fat Diets and the Thyroid, Aug 1. Anthony’s July 1 post were generally very high omega- 6 diets and therefore did not refute our diet, which prescribes low omega- 6 intake. Anthony’s August 2. Mario is going to look specifically at the issue of carbs. How much carbohydrate intake is needed to avert a glucose deficiency as indicated by decreased T3 and increased r.
T3? Mario had assistance from JS Stanton of gnolls. Without further ado, here’s Mario! Anthony seems to have supposed that my post was intended to reply or refute his July 1 post. It was not; my post was intended as a treatment of thyroid health generally, and was designed to answer the question of whether the studies Anthony had cited in any way refuted the Perfect Health Diet prescription for thyroid patients.
In the developed world, most cases of hypothyroidism – up to 9. Hashimoto’s autoimmune thyroiditis. Hashimoto’s is a complex disease, whose causes are too complex to explore in this post, but in my opinion it is generally caused by exogenous toxins (gluten, mercury, bisphenol- A, bromide, etc) that disrupt gut flora and cause gut permeability and disturbed immunity that allows infections to enter the body and take root in thyroid tissue, after which in susceptible persons an autoimmune attack on the thyroid can develop.
Which infections are associated with Hashimoto’s is still an object of study, but we do know that many of the likely pathogens benefit from high gut, serum, or cellular glucose levels and therefore we can suspect that a high carbohydrate diet might promote the disease and a low, but not too low, carbohydrate diet, such as PHD, might be therapeutic. So even if some thyroid- related problems, like euthyroid sick syndrome, may become more likely on a low- carb diet, others, like Hashimoto’s, may be relieved by a low- carb diet. It is therefore necessary to look closely at each condition and at the literature to see which diet optimizes thyroid health – and whether specific thyroid disorders demand different diets. In looking at the papers cited by Anthony, I’ll borrow his section headings so that readers have an easier time finding the part of his post that I am responding to.“Here Comes the Boom!”Anthony, in an attempt to refute my assertation that PUFA may cause thyroid impairment on LCHF diets, cites two papers. The first was Danforth E Jr et al.
In all studies, provided fat was rich in omega- 6 fats: The excess fat in these diets averaged 8. The ratio of saturated to unsaturated fatty acids in these diets was 1: 2. Anthony wrote: However, as you scan through the above paper, you will notice that one of the groups followed a zero- carb diet consisting of nothing but lean meat, fish, fowl, and vitamin and mineral supplements.
In other words, they ate next to no PUFA. This particular diet was actually a “protein- supplemented modified fast” consisting of: a 6- wk period during which the subjects received a protein- supplemented modified fast including 1. This was supplemented by 2. So this “zero- carb diet” provided at most a few hundred calories per day. Anthony’s conclusion: During this very low PUFA diet, T3 concentrations fell steadily and at six weeks were equivalent to those found after 7 days of fasting (8. Here’s the data from the study: The initial concentration of T3 in these subjects was 1. Initial r. T3 concentrations were 2.
Slower but similar changes in the concentrations of T3 and r. T3 to those of fasting occurred with administration of a protein- supplemented modified fast for 1 wk. During the first week of the diet, T3 concentrations fell from 1. T3 concentrations rose from 3. It does not speak at all to Perfect Health Diet- style low carb (4. Anthony next discusses Bisschop PH et al. But what diet caused a significant decrease in T3 levels?
A diet supplying only 2% carbohydrate out of 2. Again, Perfect Health Diet recommends 4. Anthony quoted the following passage from Bisschop PE et al: Apparently, isocaloric carbohydrate deprivation induces a catabolic state with respect to protein metabolism compared with diets with a normal composition and compared with starvation.
This catabolic reaction to carbohydrate deprivation is associated with decreased insulin secretion. Apparently, exogenous carbohydrates and/or insulin induced by exogenous carbohydrates are required for a proper utilization of dietary proteins. Well, remember how I said that Dr. Bisschop and his team also measured urinary nitrogen excretion in the male subjects? Urinary nitrogen excretion is a long- standing and widely employed marker for protein (as in, lean tissue) breakdown.
Low- carb diets have repeatedly been shown to increase nitrogen excretion, which is one reason why they suck the big one for building muscle. The carbohydrate deprivation diet comprised 2% of carbs and 1. On a 2. 48. 3 calorie diet, this is only 4.
Paul estimated of 6. The body simply isn’t being given enough amino acids to meet the body’s glucose requirements. Muscle breakdown necessarily follows. But, let’s see what happens when you provide more carb+protein.
The Volek study . Here is Table 2 from Volek et al .
And yet fat mass was significantly (P < . Lesson: if you don’t want to lose muscle on a VLCD, eat extra protein and at least a bit of carbs!“Why The Volek Study Proves Absolutely Nothing . Just one wee problem: Volek et al didn’t even measure levels of T3, the critical thyroid hormone in question! Instead, as I explained in my article, the pro- low- carb and Atkins- sponsored Volek team chose to only measure T3 uptake, a test also known as “resin- binding T3 uptake”. This, of course, is just fine by Mario, who happily extrapolates the results of unrelated studies examining the relationship between thyroid hormones and a bunch of other hormones; studies, I should point out, that did not involve low- carb diets. The Volek study .
As for the failure to measure T3, I agree this was a flaw. However, you cannot reasonably argue that T3 may have decreased with no detectable effect on the human body.
You absolutely cannot say that T3 can decrease with no effect on testosterone, IGF- 1, glucagon, sex hormone- binding globulin (SHBG), fat mass, or lean body mass. Maybe in an alien body or in another parallel universe . Study subjects were taken through a succession of diets, eating each diet for only 7. The two diets that caused the greatest changes in T3 and r.
T3 were the first two: a diet of 1. Paul has argued that gluconeogenesis is hormonally limited and can generate at most 4. So it is no surprise that these zero- carb diets produce the elevated r. T3 – depressed T3 pattern that is the body’s response to a glucose deficiency. Again, this does not argue against Perfect Health Diet- style low carb. What is interesting about Otten et al is that the diet of 5.
T3 and an increase of 3. T3. It looks like even high- carb diets can induce high r. T3 and low T3 if the diet is unbalanced and deficient in protein. Perhaps the problem is not so much low- carb, but malnourishment in general! High r. T3 and low T3 reduce metabolism and may help conserve protein during malnourishment, regardless of whether the threat to protein stores comes from dietary restriction of carbs or protein.“Fifty Grams I Tell Ya, FIFTY GRAMS!!”Anthony proceeds to comment on a study, Spaulding SW et al.
In this study, only fifty grams of carbohydrate on a high fat diet was enough to restore T3 levels to normal: As anticipated, total fasting resulted in a 5. T3 in association with reciprocal 5.
T3. Subjects receiving the no- carbohydrate hypocaloric diets for two weeks demonstrated a similar 4. T3 but there was no significant change in r. T3 with time. In contrast, the same subjects receiving isocaloric diets containing at least 5. T3 or r. T3 concentration. In doing so, they totally ignore the fact that this result was hardly a universal finding. They totally ignore all the other studies showing T3 reductions at higher carbohydrate intakes.
Based on Paul’s view of things, it would be no surprise that this was not a universal finding. Paul estimates that 2. Any perturbation – exercise, infection, protein restriction limiting the availability of substrates for gluconeogenesis – might induce a glucose deficiency. But it is significant that when circumstances are right, 2. T3 drop and r. T3 rise that is associated with glucose deficiency. So Spaulding et al is a positive contribution to the debate, and once again it tends to confirm Perfect Health Diet’s analysis.
Anthony cited several other studies in which 2. T3. First, Mathieson et al . Both diets caused significant reductions in T3, with the ketogenic diet causing the largest decline.
Recall that Paul believes that 2. These diets only had 5. As carb+protein intake was insufficient to maintain glucose status, it is no surprise that the diets induced a fall in T3. The other study cited by Anthony was Serog et al .
Anthony writes: Serog et al examined four isocaloric (mean intake 2.
Best Bodybuilding Diet Plan Revealed! If you’re serious about adding new slabs of muscle, getting your diet right is absolutely crucial for your success! As strange as it may sound, there is a way of mimicking the effects of anabolic steroids by implementing a few nutritional tactics. I call this the . No natural diet will replicate the effects of anabolic steroids. However, your results may surpass anything you are currently experiencing. In the next 1. 5- 2.
I will introduce you to the nutritional strategy that will revolutionize your bodybuilding life. And there’s more! It’s all lean gains.
And those with great genetics can actually find the holy- grail of bodybuilding as they build muscle and lose fat at the same time. NOTE: I have a free Muscle.
Hack calculator that will automatically calculate your daily protein & calorie requirements. You can use it and even download it if you prefer. If you would like access to it, just type in your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy the calculator.
It took me years to find it, implement it correctly and reap the rewards. I had to find out for myself how to build lean muscle mass like never before while keeping fat accumulation at bay. But it was well worth the effort.
So if it’s the best anabolic diet in existence, why isn’t it more widely known? The big supplement companies and rag- magazines would go out of business quickly if they couldn’t peddle their snake- oil to you. If the general public were more nutrition- savvy, they’d crap themselves! I doubt very much they’d go out of their way to make the public aware of it.
This article lays these secrets bare for you to learn. Implement this process wisely and I promise you will make muscle gains like never before. Please note that this method takes planning and commitment but it is well worth it! Also please make sure your workouts are up to par by implementing .
Training.’Credits. Before I go any further I want to credit a few people as sources of great information and inspiration. They are: Dr. Michael Eades. Dr. Robert Atkins. Mauro Di Pasquale. Anthony Colpo. Gary Taubes.
Paul Cribb. Why The MANS Diet Is The Best. So how can this nutritional strategy produce bigger an better muscle gains? There is a way to increase anabolic (muscle building) hormones in the body in the same way that steroids do. The only difference is, it’s safe and natural. Here’s how? You will also have controlled and timed insulin spikes which allows the body to have high levels of growth hormone and insulin at the same time! This does not usually happen and you’ll see extremely impressive muscle gains as a result.
What Actually Causes Muscle Growth? Ok, apart from the actual exercise itself, what is the driver of muscle hypertrophy? We’ve been told over and over again that it’s excess calories; you must eat more calories than you expend to encourage muscle growth. I’m going to put forward something a little controversial. Calories are also an effect, not just a cause.
Think of a growing child. Are we to assume that vertical growth is caused by excess calories? I think the release of Growth Hormone is what makes a child grow.
Then this increased growth hormone causes the child to want to eat more. I think we have causality round the wrong way here.
The traditional advice from bodybuilding gurus is to eat everything in sight to increase muscle size. And they usually recommend high carb, low- fat diets.
But what we want to devise is a nutritional strategy that ignites the release of anabolic hormones (and this means you need to eat fat). In turn then, these hormones will let us know when and how much to eat.
The hormones will drive our appetite. How? Simply by making us hungry – just like a growing child. See how causality has been reversed? It’s no longer. Then for 3. The high protein, high fat part of the diet is what sparks the increase in blood serum levels of: Testosterone. Growth Hormone. IGF- 1 (insulin- like growth factor production is stimulated by growth hormone). Fat Adaptation. As you will be keeping your carbohydrate level low for most of the week, your body will become a fat- burning machine.
It will undergo a . This can take as little as 2 days and up to 1. However, the vast majority of you will have become fat- adapted by the end of the first 5 and a half days.
The advantages of this are: Increased Lipolysis (breakdown of fat)Decreased Lipogenesis (production of fat)Decreased catabolism (muscle protein is spared from breakdown)Insulin Isn’t your Enemy. Regular low- carb dieters want to avoid spikes in insulin levels, but for the bodybuilder a controlled spike will do you a world of good. You’ll use a 3. 2- 3.
I use the weekends for this) to deliberately increase insulin levels. Friday 6pm to midnight on Saturday works well for me.
Insulin can make you fat, no doubt about it. Insulin has a dramatic effect on decreasing lipolysis i. Having said that, insulin is not the enemy of the bodybuilder.
Increasing insulin through a carb- loading period is beneficial because: It helps shuttle amino acids into the muscle cells. Increases Protein Synthesis in skeletal muscle. Glycogen supercompensation (Replenish Muscle Glycogen To Fuel Workouts).
Growth Hormone & Insulin. As stated previously you will also reap the anabolic effects of increasing insulin, growth hormone and testosterone at the same time. Usually when insulin levels increase, the others decrease and vise versa. It seems that the body (once fat adapted) sees the intake of high carbs at the weekend as a . Increased Growth hormone is your body’s way of mobilizing energy stores to deal with this stressful situation and so at this time you can get elevated insulin and growth hormone levels simultaneously – welcome to muscle building heaven! Traditional High- Carb Muscle- Building Diets On a high carb diet, (usually recommended for the bulking phase of a bodybuilding lifestyle) insulin levels are chronically elevated.
You therefore don’t get the edge of maximum release of testosterone, growth hormone and IGF- 1. Also on the high carb approach, you prevent your body from using body fat for fuel and actually encourage the laying down of new body fat.
That’s. Decreased Lipolysis. Increased Lipogenesis. What this anabolic nutritional strategy does is take advantage of the anabolic properties of insulin and, at the same time, restricts the fattening properties of the hormone. This bodybuilding diet will keep insulin levels steady and low most of the time but you will also be creating carefully timed spikes for explosive muscle growth. Your Unique Carbohydrate Threshold Level.
The best thing about this bodybuilding diet is that it’s tailor- fitted to your unique metabolic type; it’s not a one- size- fits- all diet. You will find your unique carb threshold level and this will allow you to: Gain muscle without fat. Lose fat without sacrificing lean mass (when cutting)Your carb threshold level can be defined as“The lowest possible daily carbohydrate intake that allows you to function at top level”Since we’re concerned with building muscle, we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle- building workouts that continually improve, week- on- week. I recommend you start out at 3. Don’t make any changes to this for at least a week because you need to make the metabolic switch to burning fat for fuel first.
Once this is completed you will be able to tell from your workout performances whether or not you need some more carbs (if so, increase in 5 gram per day increments). I personally average at around 2.
Some days I take in 3. Going higher or lower is fine, just check your weekly averages. This low amount of carbohydrate is enough to power me through some amazing workouts; I’ve got bags of energy and feel great. How Much Protein, Carbs, Fat, & Calories To Eat.
Ok, so this isn’t very complicated: STEP 1: You already know that you will have around 3. This comes to 1. 20 Calories (3. STEP 2: Use my free calculator here to work out how much protein and calories you need per day.
STEP 3: Work out how many calories you will get from protein by multiplying the grams by 4. So 2. 00g = 8. 00 Calories.
STEP 4: Subtract the combination of protein and carb calories from the total calories. Example: total cals 2. Calories remaining.
STEP 5: 1. 88. 0 Calories will come from dietary fat. To get this in grams, divide the figure by 9 since there are 9 Calories in a gram of fat. STEP 6: On weekdays, MANS is a low- carb, high- fat diet (LCHF).
In this example, this guy will eat 2. Post- Workout Nutrition. Some of you may be wondering about post- workout carbs. With this dietary approach, they are not needed and may actually be counter- productive.
For a full break down of why this is the case, please read my article . My after- training cocktail consists of some whey protein (4.
That’s it. Here are links to the best UK and European source for Protein and Creatine. I remember being advised years ago that I needed around 6. It’s no surprise now, with a little education, that I got fat.
Also, remember creating daily insulin spikes will have an adverse effect on growth hormone levels so follow this to the letter. Your Carb- Up Period.
This is perfect as you can enjoy your life after being so strict during the week. Have some pizza, Chinese food, whatever you feel like. Take your woman out for a meal, have some beers with the guys and rest assured that you’re actually benefiting from this. I limit the junk meals to 2 and the rest of the time I eat a mostly high- carb, moderate fat, moderate protein diet.
It isn’t an excuse to go completely nuts, but do let your hair down a little. Again, there’s no reason to eat passed satiation, let your gut decide how much to eat. There is no real limit on the amount of carbs you can have.