Ben Greenfield Podcast 322
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- 1. Podcast #322 from http://www.bengreenfieldfitness.com/2015/07/322-the-truth- about-starvation-mode-does-ketosis-work-for-crossfit-measuring-hrv-during-exercise/ [0:00:00] Introduction: In this episode of the Ben Greenfield fitness show: The Truth About Starvation Mode, Ketosis and Crossfit, Raw Milk Versus Whey Protein, Measuring HRV During Exercise, Should You Eat Before Bed, and much more! Welcome to the Ben Greenfield fitness podcast. We provide you with everything you need to know for total performance, fat loss, recovery, digestion, sleep, brain, and hormone optimization. So whether youre an Ironman tri-athlete, or youre just wanna shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com. Brock: Dude, two big birthdays within 24 hours. This is quite a day. Ben: This is great. Well, it's my last birthday last night. Who elses birthday? Brock: It's Dominion Day! It's Canada's birthday. That birthday is being ahh - confederation. Ben: I'll sing you, I'll sing, I'll sing you the Canadian National Anthem. Here it goes Brock: Ok, you'll make me cry. Ben: Ohh, Canada... (singing) da, da, da, da Brock: (chuckles) It's about how well I do the American National Anthem too. Its like The star-spangled banner (singing) Ben: Ohh, Hockany... uhm..., hockey. Uhm Brock: Actually here's a - I'll just really quickly. A little gift for all the Canadians out there if theyre listening today. Do it! (crazy sounds) kolukoko-koko-koko! Kolukoko-koko-koko! Here's a - Good day! Welcome to the Great White North. Im Bob McKenzies, my brother Doug.
- 2. Brock: Do you remember the Bob and Doug McKenzie? How's it going? Our topic today is Great White North... Brock: Did you ever, did you guys kept them down across the border? Ben: Yeah. Like vaguely. Brock: That was the theme song to their television show The Great White North. Ben: Hmm. Ohh! Well, there you have it. Brock: Yeah. Ben: You just intrigue all of our Canadian listeners. Brock: Yeah. That's more Canadian than the Canadian National Anthem. I'd - I'd been true to say. Ben: And may the rest of the planet cringe. Brock: Yeah! Now they hate Canada. Ben: On a more pleasant note. We, the boys named it - just a dinner last night and I think I mentioned this before on a few episode. How we're kinda getting a lot more into wild edibles. And finding wild edibles, hunting for them, identifying them, adding them to our vernacular, learning about their medicinal properties, their edible properties, etc. So, we made mom a nice, well, actually we got fresh lobster and we made lobster with a garlic butter sauce, but then everything else was just a pick from the land. So we picked everything from a wild pineapple to a minor leaf lettuce, to pretty much, just like, I sent my boys out for like 2 hours, and were just out in the fields finding all the edibles and we dress them with olive oil, lemons, sea salt, black pepper. It was it was kinda cool too. And actually I use all the leftovers in my smoothie this morning. So, we're almost to the point where we don't have to step foot into the produce aisle of the grocery store and, this is a tip for you parents out there who may have access to land, or farm, or whatever. I know it's a small section of our listeners, but one thing that we're doing now on a weekly basis is, the kids from breakfast up through dinner, or not up
- 3. through dinner, up to dinner, uhm once a week, we're implementing an only-eat-outside-day which means they cant eat food from the refrigerator, from the kitchen, anything. They have to either grab eggs from the chickens or else plants from outside that they find that they can eat. They can prepare them whenever they want, but the rule is they have to pick things from the wild to sustain their bodies during the day. Brock: I like it! It's, it's so old-time-me. Ben: Mmm-hmm. Yeah. Brock: I feel like we're back on little house on the prairie. Ben: And I have yet to have one of my boys, munch in to a bunch of poison ivy or poison ox. So, gonna like it so far. Brock: Just be ready. Ben: We'll see. Brock: It's going to happen one day. Ben: That's right. News Flashes: Brock: So early this week at twitter.com/bengreenfield, you tweeted out something that I clicked the link. I was so excited. So I dig into it. It was a hundred and forty seven freakin pages long. Ben: Speaking of setting my boys out to live off the land for the day, this particular tweet was actually about Starvation Mode. Really the best article I've come across in a really long time, when it comes to laying out everything that goes on inside your body when it comes to, this idea of starvation mode. And we linked to this, this same article in the show notes over at bengreenfieldfitness.com/322, but basically it goes into all the different studies that have been done out there on what happens to your body when you lose weight, what happens to the body in response to energy restriction? Because there is this idea out there that when you restrict energy, that it can do everything from whatever, damage your thyroid to lower your metabolism.
- 4. [0:05:03.5] And they found some very interesting things, and obviously, you know, a hundred and whatever forty pages or so, I'm not gonna go over the whole thing in the podcast but ey! Go read it. Brock: Page by page. Ben: You know, if you wanna wrap your head around this stuff but some of the highlights - for example, there are specific things that happen as a result of energy restriction. And this would primarily be related to studies in which folks went on low calorie diets without any re-feeds. Right? Without nightly re-feed or though perhaps maybe a weekend day where you're eating calories, ad libitum, etc. So, in most cases we're talking about 3-4 plus solid weeks of energy restriction. So, what did they find? First of all, they found that humans naturally down regulate physical activity during periods of energy restriction. Brock: Mmm-hmm. Ben: Meaning, that, not only does your metabolism naturally lowers through a down regulation or thyroid hormone production, but you also move less, whether that's consciously or subconsciously. When you are on a diet, you move less, you exercise less, and they found this to be true across a variety of studies which was really interesting when you consider that, you know, decrease and physical activity can affect your fitness levels. So, that was interesting. But then getting a little bit more nerdy, Folks wanna strap on their propeller hats. Another that energy restriction did was, it induce the decrease in a specific component of adipose tissue or a fat tissue called Eldo-C, and what Eldo-C does is, it reduces your glycolytic capacity, which means that it reduces your capacity to be able to break down muscle glycogen and liver glycogen. I'm sorry. Increases your capacity to be able to break down muscle glycogen and liver glycogen so that you get more glucose into your blood stream to rely upon for energy when you are in a state of energy restriction. But for athletes, or for people who are actually using a lot. This is actually a catch 22 because it means that you have reduced ability to store glycogen, you break down glycogen more readily. And so, it's one of those things where, once again, if youre engage in long term energy restriction and calorie restriction without doing re-feeds, you are
- 5. inhibiting your ability to store away glycogen in times of need. So that was one, one kind interesting takeaway. Brock: So, would that be the same reason why people like, if we put our diet better kind on, basically on a long fast, like a 72 hour fast. Is that the same, would that be the same mechanism? Ben: Do you mean that for someone who is a diabetic to fast would be a bad thing or? Brock: No, it would be a good thing. Ben: Uhm. Brock: Cause theyre actually increasing their ability to breakdown the glycogen rather than just storing it away. Ben: Not necessarily because in a diabetic, the frequent surges in blood glucose that would come with a, an energy restricted diet, and this breakdown of glycogen would not necessarily be a good thing versus restricting carbohydrates, but not necessarily restricting calories. Meaning for a diabetic, it would be better to just have fatty acid to rely upon for energy by restricting sugar and starch intake versus going out on a very, very low calorie diet. So... Brock: Okay. Ben: Yeah. Another, another interesting take away was related to leptin. And what they found was a significant decrease in the hormone leptin in response to energy restriction. And leptin is one of the hormones that assist with our ability to be able to control our appetite, and so, long term energy restriction, long term diet can actually decrease your ability to be able to control your appetite. And the other thing that is associated with a decrease in leptin is a decrease in sympathetic nervous system activity in fight-or-flight nervous system activity, which we would think would be a good thing, but again in athletes, exercise enthusiast, etc., that long term energy restriction and the complete down regulation of your ability to kinda like go hard when you wanna go hard, could kinda be a catch 22. So the article goes on and on but ultimately, for me the biggest takeway point was that its better to consistently push yourself away from the table when you're about 80% full, and to have one meal - if you're an
- 6. athlete or someone who exercises quite a bit, one meal a day or youre eating calories ad libitum, such as your evening meal, and even if you're not an athlete and you just kinda living a "normal life" and you're not doing like cross-fit wods or triathlon training, or something like that, to have at least one day during the week where you are giving your body a little bit of a feast in response to the fast to fuel. [0:10:06.3] So ultimately, I've only skin the