Low Carb diet for mental health.....

I had a post up a few days ago about low carb diets making people happier. And then there was the post about cholesterol and mental function.

Here is another:

Schizophrenia, gluten, and low-carbohydrate, ketogenic diets: a case report and review of the literature

It is a case study of a schizophrenic who is "cured" after adopting a low carbohydrate diet. Very interesting stuff.

explosive jump

Mental fatigue limits physical performance.

Mind....body.....it is all connected.

A few times here I've pointed to stuff about the importance of limiting chronic stress because of the hormonal consequences of stress. Here is a study that explains that simply being mentally tired can limit your physical performance - because it seems harder.

Mental fatigue impairs physical performance in humans

Mental fatigue is a psychobiological state caused by prolonged periods of demanding cognitive activity. Although the impact of mental fatigue on cognitive and skilled performance is well known, its effect on physical performance has not been thoroughly investigated. In this randomized crossover study, 16 subjects cycled to exhaustion at 80% of their peak power output after 90 min of a demanding cognitive task (mental fatigue) or 90 min of watching emotionally neutral documentaries (control). After experimental treatment, a mood questionnaire revealed a state of mental fatigue (P = 0.005) that significantly reduced time to exhaustion (640 ± 316 s) compared with the control condition (754 ± 339 s) (P = 0.003). This negative effect was not mediated by cardiorespiratory and musculoenergetic factors as physiological responses to intense exercise remained largely unaffected. Self-reported success and intrinsic motivation related to the physical task were also unaffected by prior cognitive activity. However, mentally fatigued subjects rated perception of effort during exercise to be significantly higher compared with the control condition (P = 0.007). As ratings of perceived exertion increased similarly over time in both conditions (P < style="font-weight: bold;"> our study provides experimental evidence that mental fatigue limits exercise tolerance in humans through higher perception of effort rather than cardiorespiratory and musculoenergetic mechanisms. Future research in this area should investigate the common neurocognitive resources shared by physical and mental activity.

There is a good commentary on the study here.

Applying the results

The research model may also be helpful for military personnel. They do physically demanding tasks after long period of vigilance. Vigilance produces mental fatigue.

Finally, the study suggests that people doing high intensity training, such as competitive athletes, should do their training while mentally rested. However, people who exercise after work should continue doing so, even if mentally fatigued. Most people work out at a moderate intensity, which still gives plenty of physiological and psychological benefit, including relief from stress and improved mental performance.

Interesting stuff.

Polyunsaturated fat and cancer

I've had posts before about the way in which a low carb diet seems to be effective in treating cancer. Cancer cells need sugar to survive so starving them of glucose starves them. Richard has had good posts on the same lines too.

Anyway I spotted this story today:

New findings measure precise impact of fat on cancer spread

Researchers at Purdue University have precisely measured the impact of a high-fat diet on the spread of cancer, finding that excessive dietary fat caused a 300 percent increase in metastasizing tumor cells in laboratory animals.

interesting....it might put you off eating fat! BUT when you read on a bit beyond the headline you find out that it is not all fat that is the problem....it is polyunsaturated fat! That is supposed to be the healthy fat.

The researches used the imaging and cell-counting tools to document that linoleic acid, which is predominant in polyunsaturated fats, caused increasing membrane phase separation, whereas oleic acid, found in monounsaturated fats, did not. Increased membrane phase separation could improve the opportunity of circulating tumor cells to adhere to blood vessel walls and escape to organs far from the original tumor site. The new findings support earlier evidence from other research that consuming high amounts of polyunsaturated fat may increase the risk of cancer spreading.

So all these people getting rid of butter and scoffing their "healthy" margarine do not know what they are risking.

As usual of course Barry Groves is ahead of the pack on this one: Polyunsaturated Oils Increase Cancer Risk






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Cholesterol is healthy

Just wanted to point to a couple of recent pieces on cholesterol.

Cholesterol-reducing Drugs May Lessen Brain Function, Says Researcher

If you try to lower the cholesterol by taking medicine that is attacking the machinery of cholesterol synthesis in the liver, that medicine goes to the brain too. And then it reduces the synthesis of cholesterol which is necessary in the brain," said Shin. In his experiments, Shin tested the activity of the neurotransmitter-release machinery from brain cells without cholesterol present and measured how well the machinery functioned. He then included cholesterol in the system and again measured the protein function. Cholesterol increased protein function by five times.

Chris Masterjohn's been saying the same thing for years.

Anyway, I do not want statins!



Peter had a great post as well looking some of the dodgy science which gave rise to the whole cholesterol is bad thing.

Knee swap drill

Here is another mobility / agility drill that is pretty similar to something that Rannoch and the guys from the IKFF taught us last week.

Sleep..... interview with Lights Out author T S Wiley

One of the things I keep coming back to on this blog is the need for enough decent sleep in the dark. Way back on this blog I mentioned a book - Lights Out - which went into some of the detail:

one of the key problems we face in the world today is that we do not get enough sleep nor - importantly - enough darkness. It looks at how various hormones in the body are promoted by sleep and darkness and how others are released in response to light. The premise is that today we live in an environment where we are almost always in the light. Our bodies and their hormones think we are living in a perpetual summer.

Anyway, Jimmy Moore has just put up an interview with the author of the book. It is worth a listen!

By the way I find Jimmy really frustrating. He is a nice guy and gets some great interviews, but his own diet drives me mad as it is full of artificial sweeteners and "pretend carbs". He could do so much better if he sorted his food out and started exercising a bit more sensibly....but it is his life.

Why you get fat....

calories, carbs, insulin.......an interesting presentation.



I've ordered the DVD

Interview: Dr Tamir Katz makes Paleo Practical

Time for another interview.
When I first started reading about evolutionary fitness / paleo diets etc, one of the first people that I came across was Tamir Katz. I'd seen his name on a couple of internet discussion boards, did a search and found his site - The TBK Fitness Page, where he has a few really good articles on exercise and diet. I bought his book the TBK Fitness Program (also at Amazon UK) which is a straight-forward, well-written and accessible introduction to the science behind a paleo diet (reviewed here). As well as presenting a good range of exercises and routines, he also touches on some things that are often neglected in our health and fitness routines such as the need to minimise chronic stress and the benefits of adequate sunshine. This book was written back in 2003 and it is interesting to me to see so many of his ideas now coming to the fore in the various paleo blogs I read (e.g. Keith and Richard). Anyway I thought it would be good to get in touch with Tamir and ask him a few questions. He was kind enough to answer.....


Who is Tamir Katz? Can you tell us a little bit about your background and interest in health and fitness?

I am a family physician practising in Spring Valley, New York. I have been providing fitness education in some form or another for over 10 years, and continue to incorporate diet and exercise information when counselling patients regarding healthy lifestyle choices.

What influences led you to adopt and recommend a paleo / hunter gatherer diet?

The hunter-gatherer type diet makes the most scientific sense. The closer one's diet is to how things are found in nature, the healthier it is. That is true for animals as well. Of course today we cannot live exactly as hunter-gatherers (nor do we necessarily want to). However, by adopting a natural diet, free from processed food, we ensure that our bodies are much less likely to develop chronic diseases such as heart disease, certain cancers, diabetes, etc.

In the book you recommend a bodyweight exercise routine. How do you currently exercise yourself?

I still exercise almost daily for 20-45 minutes, using only bodyweight exercises. Roughly once or twice a week, I also punch a heavy bag. I have not lifted weights in roughly 9 years, and have felt great. I haven't even lost much raw strength. About a year ago while on vacation, I went to a hotel gym, and came close to matching many of my previous numbers on various weight lifting exercises. My endurance and muscular endurance are better than ever. For the past few years, I have not done any push-ups, sit-ups, or any other exercise from the floor. I have developed many new exercises which work many of the same muscles with less strain. I am planning on publishing a new book in the next few months depicting these exercises.

What is your typical diet like?

I am not as strict as I used to be, but during the week, most of my diet is fruits and vegetables, chicken, lean meat, fish, nuts, and some eggs. One day a week, I eat other things as well. I find that having an "off day" doesn't harm your fitness as long as it is done in moderation (e.g. I do not go splurge on ice cream and donuts, but I will eat some bread, potatoes, etc.)

Sometimes in those who recommend a paleo / hunter gatherer diet and exercise approach I detect a romantic, almost utopian view of the life of our ancestors. However, I for one am grateful for many of the comforts and benefits of 21st century life. How can we combine the best of today’s technology, food and medicine with the lessons of our Hunter Gatherer ancestors?

It's interesting - a lot of people who advocate a hunter-gatherer diet do so on the notion we evolved to eat in a certain way. I believe that at best, evolution is an inexact science, and a lot of reconstructing what a diet might have looked like a long time ago is mere conjecture. I look at things from a more pragmatic point of view. I tell people - if you were stuck on a deserted island or forest, what would or could you eat? This way, instead of ending up arguing about what plants might have existed in our diets thousands and thousands of years ago, we simply avoid processed food such as sugars, trans fats, etc. When I first started, there would be people on these discussion boards arguing whether a cashew is a nut (which would be okay to include in a hunter-gatherer diet) or a legume (which would not be okay to include), and I remember thinking to myself, who cares? If the worst thing that someone is eating is some cashews, is that really what's going to do him in? You have a large percent of the population living off of pizza, soda, fries, etc.

I agrees with you that there is a lot of good in 21st century living. We have effective medicine and treatments for many ailments. People are living longer than ever. If only we could take better care of our bodies than we would have a better quality of life. Living to 90 in a wheelchair full of aches, pains, shortness of breath, etc. is not the best we can strive for. There is no reason that we can't live to a ripe old age in good shape.

As a physician do you feel frustrated when you see patients with diseases that could perhaps have been avoided if those patients had adopted the sort of diet and exercise philosophy that you recommend?

It actually doesn't. Yes, ideally, everyone would take care of their bodies. However, I am a strong believer in personal choice. I am not here to judge or force my opinions on anyone. I am simply here to educate.

If a person chooses to eat poorly, or smoke, or to not exercise, that is their prerogative. As long as I educate them about the consequences, and they are not harming anyone, then it is their business how they want to treat their bodies.

Judging from your book you keep well abreast of relevant scientific studies particularly about diet. Do you sense the tide turning at all among the scientists with more attention is being paid to a paleo / Hunter Gatherer diet?

There definitely is more evidence that backs a low carb diet, evidence that consumption of fruits, vegetables, nuts, and fish is healthy, and a steering away from the ridiculous low fat, high "complex carb" garbage from the 1980's and 1990's.

So overall, I do think that we are moving in the right direction.

In part 4 of your book you look at some things that rarely get mentioned by those promoting this way of eating and exercise: stress management, blood donation, hygiene, sunlight and massage. Do you have any thoughts on three other things that have recently gained some profile in the “paleo community”: adequate sleep, healthy posture and occasional/intermittent fasting?

Adequate sleep is very important - there have been studies linking too little sleep or poor quality sleep from sleep apnea and other causes to various ailments.

Occasional fasting has also been proven to have health benefits.

Correct exercises will result in a healthy posture that can reduce the incidence of chronic neck and back pain.

Most of the people who read this blog are amateurs: we are interested in health, fitness, diet and exercise but we have jobs, families and other interests. Do you have any thoughts about how best to integrate effective exercise and healthy eating with a busy and sometimes stressful life? Why do you think so many people find it so hard to adopt strictly this way of eating? What could make it easier?

I am very busy - working long hours and being married with three children. My advice to everyone is to make healthy living a top priority, and to take baby steps. Don't go from being a couch potato splurging on burgers and chips to an Olympic athlete subsisting on chicken and alfalfa. Start off slowly - for example do 5 minutes of exercise a day, and cut out soda. Slowly add positive things. Increase the duration of your exercise regimen by one minute a week until you are up to at least 20 minutes on most days. By doing bodyweight exercises at home, you save the trip back and forth to the gym. Likewise add small healthy changes to your diet. Maybe you won't be able to be very strict, but something is better than nothing. Having an occasional day off helps as well as long as you don't overdo it.

Thanks very much for taking the time to answer my questions, Tamir. There is some really interesting, motivational but practical advice in there - really helpful. I am already looking forward to your new book!
.

Thank you for the opportunity,

Tamir

There is some great stuff there and I encourage you to check out Tamir's pages and buy his book

Ross on Nutrition

Here is a great quote from Ross Enamait:

Nutrition

I strongly believe that clean eating contributes to my ability to recover from less than optimal sleep conditions. I don’t believe in micro-managing the eating process, but I do believe in clean eating. My nutritional strategy is very simple. I eat real food (ex. fruits, veggies, fish, meat, etc.) when I’m hungry, and I don’t eat any artificial and/or processed junk. That’s it. I have better things to do with my time than counting how much of this or that nutrient has been consumed in this or that meal. My ancestors did pretty well without calculating zones and nutrient ratios on the abacus, so I see no reason to change. I never get sick, recover quickly from training, and feel good throughout the day. If it isn’t broken, I see no reason to fix it. Find what works for you. That’s the best nutritional advice I ever heard, so now I’m giving it to you.

I like Ross's material: simple and motivational but effective. His books are superb.



(there is a host of other good stuff in the article that came from)

The double hip

I've mentioned a couple of times that I've started training in Krav Maga and have begun to be a bit more interested in self defence.

I keep watching this video which I find fascinating. Interesting mechanics, but I can't work out whether or not it is practical

Eat eggs

Egg Protein as a Source of Power, Strength, and Energy



Ok, I know that one was funded by the National Egg board or whatever but it is worth a read.

New research shows high-quality protein in eggs contributes to power, strength and energy

The Nutrition Today review analyzes more than 25 protein studies and concludes that the all-natural, high-quality protein in eggs contributes to strength, power and energy in the following ways:

• Sustained energy: The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy "crash" as levels drop. Eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.
• Muscle strength: Dietary protein intake directly influences muscle mass, strength and function in people of all ages. One egg provides more than six grams of high-quality protein (13 percent of the Daily Value), which can help individuals build and preserve muscle mass, and help older adults prevent muscle loss. Eggs are also rich in leucine, an essential amino acid that contributes to the muscle's ability to use energy and aids in post-exercise muscle recovery.
• Gold-standard protein: The high-quality protein in eggs provides all of the essential amino acids our bodies need to build and maintain muscle mass. In fact, the quality of egg protein is so high that scientists frequently use eggs as the standard for evaluating the protein quality of other foods.(5)

Low Carb diet makes you happier?

Dr Briffa pointed this out (I'll have to interview him sometime!) People feel better on a low carb diet than they do on a low fat diet.

Here is the abstract:

Effects of two weight-loss diets on health-related quality of life
Purpose To compare the effects of two diets on health-related quality of life (HRQOL).
Methods Overweight volunteers (n = 119) were randomized to follow a low-carbohydrate, ketogenic diet (LCKD) or a low-fat diet (LFD) for 24 weeks. HRQOL was measured every 4 weeks using the Short Form-36 and analyzed using linear mixed-effects models.
Results The mean age was 45 years and mean baseline body mass index was 34 kg/m2; 76% were women. At 24 weeks, five subscales (Physical Functioning, Role-Physical, General Health, Vitality, Social Functioning) and the Physical Component Summary score improved similarly in both diet groups. Bodily Pain improved in the LFD group only, whereas the Role-Emotional and Mental Health subscales and the Mental Component Summary (MCS) score improved in the LCKD group only. In comparison with the LFD group, the LCKD group had a statistically significant greater improvement in MCS score (3.1; 95%CI 0.2–6.0; effect size = 0.44) and a borderline significant greater improvement in the Mental Health subscale (5.0; 95%CI −0.3–10.4; effect size = 0.37).
Conclusions Mental aspects of HRQOL improved more in participants following an LCKD than an LFD, possibly resulting from the LCKD’s composition, lack of explicit energy restriction, higher levels of satiety or metabolic effects.

It is not too surprising. Low fat diets have do not seem to be good for mental health. Barry Groves has an interesting story on his site.

Then there is this study - those whose serum cholesterol was below 4.27 mmol/l were six times more likely to attempt suicide than those with cholesterol above 5.77.


Low Serum Cholesterol Concentration and Risk of Suicide

Abstract

Recent reports have suggested a link between low serum total cholesterol and risk of death from suicide. We examined this association using participants in the 1970-1972 Nutrition Canada Survey. We determined the mortality experience of Nutrition Canada Survey participants older than 11 years of age at baseline through 1993 by way of record linkage to the Canadian National Mortality Database. The relation between low serum total cholesterol and mortality from suicide was assessed using a stratified analysis (N = 11,554). There were 27 deaths due to suicide. Adjusting for age and sex, we found that those in the lowest quartile of serum total cholesterol concentration (<4.27 ratio =" 6.39;" interval =" 1.27-32.1)">5.77 mmol/liter). Increased rate ratios of 2.95 and 1.94 were observed for the second and third quartiles, respectively. The effect persisted after the exclusion from the analysis of the first 5 years of follow-up and after the removal of those who were unemployed or who had been treated for depression. These data indicate that low serum total cholesterol level is associated with an increased risk of suicide.

Cardio.....it doesn't even exist!

The video makes some interesting points and makes them well. The discussion of the efficacy of high intensity training - such as sprint training - is well done.

I've got this guy's book and it is an interesting read - I don't agree with all of it but the science is good.

The Elephant Walk

I've mentioned Steve Maxwell before. Here is his video of a simple move that is actually a lot harder than it looks!






Rannoch (another fan of Maxwell) mentioned something similar in his interview the other day

For the Walkout people start on all fours and simply walk their hands out (like using an ab roller) the ideal is to get to full extension, hold and then walk back. A single rep is usually enough to show up any weakness in engaging the core. From these simple drills we can start to engage the body as a single unit.

You can do so much with bodyweight.

Intervals and blood lipids

Just thought I'd flag this one up:

The Effect of a High-Intensity Interval Training Program on High-Density Lipoprotein Cholesterol in Young Men.

This study examined the impact of an 8-week program of high-intensity interval training on high-density lipoprotein cholesterol (HDL-C), total cholesterol (TC), and the atherogenic index (TC/HDL-C) in 36 untrained men ages 21-36 years. Participants were randomly assigned to an interval training group (n = 20) or a control group (n = 16).

Participants in the experimental group performed 3.2 km of interval running (1:1 work:rest ratio) 3 times a week for 8 weeks at an intensity of 90% of maximal heart rate (~423 kcal per session).

Results indicated significant pre- to posttraining changes in HDL-C (1.1 vs. 1.3 mmol.L, p <> 0.05) with interval training. It was concluded that an 8-week program of high-intensity interval training is effective in eliciting favorable changes in HDL-C and TC/HDL-C but not TC in young adult men with normal TC levels.

Our findings support the recommendations of high-intensity interval training as an alternative mode of exercise to improve blood lipid profiles for individuals with acceptable physical fitness levels.

STOP PRESS....A paleo diet is good for you!

Of course some people (like Richard or Keith or Mark )have been saying this for a while, but it is nice to see some science.

It is good for Blood Pressure, glucose tolerance, it decreases insulin secretion, increases insulin sensitivity and improves lipid profiles.....

Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.

Background:The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.

Methods:We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.

Results:Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.

Conclusions:Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.European Journal of Clinical Nutrition advance online publication, 11 February 2009; doi:10.1038/ejcn.2009.4.



UPDATE - Stephan has a good review of this study.

Translation: everyone improved. That's a very meaningful point, because even if the average improves, in many studies a certain percentage of people get worse. This study adds to the evidence that no matter what your gender or genetic background, a diet roughly consistent with our evolutionary past can bring major health benefits. Here's another way to say it: ditching certain modern foods can be immensely beneficial to health, even in people who already appear healthy. This is true regardless of whether or not one loses weight.

There's one last critical point I'll make about this study. In figure 2, the investigators graphed baseline insulin resistance vs. the change in insulin resistance during the course of the study for each participant. Participants who started with the most insulin resistance saw the largest improvements, while those with little insulin resistance to begin with changed less. There was a linear relationship between baseline IR and the change in IR, with a correlation of R=0.98, p less than 0.0001. In other words, to a highly significant degree, participants who needed the most improvement, saw the most improvement. Every participant with insulin resistance at the beginning of the study ended up with basically normal insulin sensitivity after 10 days. At the end of the study, all participants had a similar degree of insulin sensitivity.

Here's what this suggests: different people have different degrees of sensitivity to the damaging effects of the modern Western diet. This depends on genetic background, age, activity level and many other factors. When you remove damaging foods, peoples' metabolisms normalize, and most of the differences in health that were apparent under adverse conditions disappear. I believe our genetic differences apply more to how we react to adverse conditions than how we function optimally. The fundamental workings of our metabolisms are very similar, having been forged mostly in hunter-gatherer times. We're all the same species after all.

As does Dr Eades:

I was fascinated by this study because the changes were so rapid, but I was a little put off because it could have been so much better. I mean why didn’t they test a real Paleolithic diet? Probably because of nutritional correctness, i.e., fear of saturated fat.

During Paleolithic times, man primarily subsisted by hunting. The preferred food was large game animals, and Paleolithic man, a skilled hunter, wiped most of them out. And not just the large grazing animals. Paleolithic man completely decimated the Cave bear. As you can see from the photo of my Cave bear skull below (from a slide I use in presentations), these were enormous animals that didn’t go down easily. Cave bear, like all bears, had high levels of body fat, which must have been highly desired because these ferocious animals were hunted to extinction about 15,000 years ago by people wielding little more than pointed sticks. I would have to value fat a whole lot more than I do to tackle one of these guys. The largest bears that I could find the fatty acid composition for were polar bears, which should be appropriate since cave bear lived in northern latitudes. Polar bears have on average 30 percent saturated fat, 50 percent monounsaturated fat and 15 percent polyunsaturated fat. (I know these figures don’t add up to 100 percent, but they are the figures as presented in the article.)

Interview with Rannoch Donald - "the truth is you just need to get on with it"

In the past weeks I’ve had a couple of interviews on this blog that I have really enjoyed putting together. The interview with Erwan Le Corre contains some inspiring material that really challenges how we think - not just about exercise but about our whole attitude to life. It was also fun to interview Brad Pilon and get some more of his thoughts on intermittent fasting.

Today I am turning to someone closer to home for an interview. I first met Rannoch Donald in December 2007 when I went to one of his kettlebell workshops. Then last summer he invited me start his Combat Ready fitness classes – conditioning sessions attached to the Edinburgh Krav Maga Club. I loved it and as a result have started to take Krav Maga classes too. I always enjoy talking to Rannoch. He is a motivating enthusiastic coach. His interests are as broad as mine and we have shared a few DVDs and books. In this interview we talk about kettlebells, mobility, getting older, martial arts vs self defence and most importantly - simply getting on with it! It is great stuff and as motivational as you can get!


Rannoch, thanks for agreeing to do this interview. Can you tell me a little about your background in conditioning / fitness? How did you get into this stuff?

I've always enjoyed physical activity. I can't say I was ever gifted at any particular sport but I like a challenge. I started Karate when I was 13 and from there went on to Kung Fu, boxing, Jui Jitsu, stick fighting.... Anything that involved hitting stuff or rolling around! I realised early on that being able to push the pace that little bit harder - to dig deep - was an invaluable asset when faced with people who were naturally athletic. I am a great believer in the "fight in the dog". Unfortunately - like a lot of folk - between work, family and life in general I'd been kidding myself for a number of years that I was still fit and healthy. It took breaking my leg a few years back to wake up and realise I had been playing at it for some time. Nothing I was doing had any intensity or focus. Just disparate bursts of activity without any thought of recovery or progress. All that changed when I started working with Pavel's body-weight drills and then kettlebells.

I first came across you as a kettlebell coach – you were Scotland’s first RKC (and are currently rated no 4 in the world!). Why did you start training with kettlebells and what made you decide to get certified as an RKC?

In an effort to rehab my leg I started looking for something scalable. The physio treatment I received made no difference but thankfully Pavel's articles in Muscle Media led me to the Kettlebell. I picked up an adjustable plate loaded handle, a copy of Enter the Kettlebell and some articles off the net. I soon found the plate loaded kettlebell wasn't suited to the Snatch so I acquired my first real KB from the guys at London Kettlebells who supplied me ever since. I was hooked!

The whole body moves, dynamics and power generation required to move the kettlebell made perfect sense to me. I saw immediately why someone referred to Kettlebells as "The closest thing you can get to fighting without throwing a punch". I'd not experienced that level of focus between mind and body since my sparring days. Before I knew it I'd signed up to do the Russian Kettlebell Challenge Certification in Denmark.

The kettlebell world seems to have developed some differences that are almost “sectarian” in their intensity with each side presenting their approach as the “one true way”. You seem to have risen above this: you are one of the top rated RKCs but have also become certified by the IKFF in a slightly different style of kettlebell lifting. Why?

When I originally certed in Denmark, there wasn't another credible Kettlebell Certification. My training had evolved from Pavel's books and Steve Cotter's DVD's. A few years later when the opportunity to do Steve Cotter's IKFF certification presented itself I was thrilled at the chance to learn from another world class teacher and their methodology and style of training.

The schism that you talk about however is the domain of keyboard ninjas and Internet warriors. The forums are awash with people who's opinions are tougher than their training . This type of brinkmanship is endemic in the Martial arts, fuelled by people who spend too much time thinking rather than doing. The Kettlebell is a ball of iron with a handle on it! We aren't going to see any mind blowing innovations for that piece of equipment. So people argue about what you should do with it. You have to ask what is it about an individual's agenda that can only be promoted by criticizing others? "My Guru can beat up your Guru!"

I don't think there are any credible coaches, teachers or trainers out there who resort to this. People can be drawn together through mutual respect or collective contempt. I'll roll with anyone who offers an empty hand, an open mind and a smile on their face.

I think there has been a lot of Internet “hype” about kettlebells over the last 10 years or so but the big benefit has been that this has refocused people on simple functional movements and intense routines. Do you think the “tool” – the lump of metal with a handle - can ever distract people from these essentials?

There is a huge amount of "smoke and mirrors" about training in general. The constant need to turn every aspect of activity into a science or a certification can suck the joy out of, what for most people should be, straight forward endeavour.

The practice I promote is one of longevity, functionality and resilience. If your interest is always based on "more" then you will ultimately see diminishing returns. If your progress is based on "better" - improving movement, becoming resilient - then you have the prospect of a lifetime practice.

There is so much great information out there. Anyone can go online and find fantastic resources from Ross Enamait, Gray Cook, Paul Chek, T-Nation, John Berardi, the list is tremendous, one simply needs to act on it. But the sheer wealth of information stops people in their tracks!

It's not about the Kettlebell or any other tool for that matter. I know that what works for me might just work for you but the truth is you just need to get on with it.

Stop thinking about doing it, get out of the way and do it!

Start with a simple daily practice of 100 reps (just keep to whole body movements e.g. squats, pull ups, push ups, swings) and take each day from there. You'll work it.

Stop looking for novelty and focus on consistency. The trick is to keep that forward momentum. You really have no excuse. It's a habit. And you can't exaggerate the psychological benefits of taking your own training in hand and the confidence that promotes.

Still on the topic of functional moves and intense routines, you are a big advocate of body-weight training. Why do you think it often gets overlooked with people thinking that they need weights to train effectively? Can you share some of the more testing body-weight moves that you use?

It gets overlooked because people assume it's easy and they can do it. Press ups? No problem. Body-weight squats? Easy.

Really? In my workshops we spend a fair amount of time simply getting people to do basic body-weight moves. I don't care how much you can squat or bench. Can you move your body as a connected unit?

I'm amazed when I meet people who train but can't - for example - do pull ups. If you can't do a pull up why on earth would you consider trying to replicate the move on a machine?

Two moves we use to assess basic strength and mobility are the one legged squat and the Walkout. For the one legged squat you lift one leg off the ground and lower yourself, the knee of the non-supporting leg should touch the floor before the foot. A single rep usually signals areas of inflexibility and weakness. Sounds easy? Try it!

For the Walkout people start on all fours and simply walk their hands out (like using an ab roller) the ideal is to get to full extension, hold and then walk back. A single rep is usually enough to show up any weakness in engaging the core. From these simple drills we can start to engage the body as a single unit.

My personal favourite at the moment is Bear Squat Push-ups. Steve Maxwell does these.



It's a Hindu push up but from the downward dog position you drop into a squat, knees off the ground, push forward and then return to the squat. Fantastic drill. Tie that in with pull ups for a seriously challenging 100 rep workout!

You ensure that mobility has a high profile in the conditioning classes that you teach. When did you start to realise the importance of joint mobility and how do you integrate it into your daily life and training?

At Kettlebells Scotland we call it Mandatory Mobility. It is non-negotiable. Every workshop begins with a mobility practice that anyone can do.

A few years back Andrew Usher of Living Flow invited RMax Scott Sonnon to present a 2 day workshop in Glasgow. The event pulled together a curious crowd. There were people who knew Scott from his Systema and Zdrovye days, others who were more familiar with his Body Flow protocols and Prasara.

A large part of the weekend was spent on combatives but it was the mobility stuff that stuck with me. Once I integrated mobility into my practice I noticed big changes in posture, movement, balance, speed, strength, outlook. The incredible pay off from mobility work should not be under played. Without mobility you become a slave to your body's compensations. Mobility is freedom of movement. I'd go as far as to say Mobility is freedom. We've somehow come to accept - in the West at least - that age means decrepitude. Without mobility there is no strength, no power, no health. You stop being the hunter and you become the prey.

In truth, by actively promoting our mobility we redress the balance which allows us to increase the intensity of our practice.

Your blog is called Simple Strength. Do you think we often over complicate our training? Keeping it simple, what do we really need?

We need to think "practice" first, "performance" second.

There is little value in setting goals without establishing a routine we can maintain. A little done often will produce great results. Beasting yourself a couple of times a month will have the opposite effect.

The idea behind Simple Strength is to look for integration - that elusive unified theory of wellness. Most of us are not competitive athletes. Most of us do not perform a job that requires extraordinary physical conditioning. But most of us are pulled between responsibilities, work, family and the challenge to get fitter, drop a few pounds, get stronger.

So, start with the basics. Find a sustainable practice. Anything that promotes your well being is a springboard to bigger goals. If you choose wisely you will find simple methods that cover all the bases - strength, mobility, endurance, fat loss. And the great thing about this approach is, when you are ready to take on a bigger challenge you have a tremendous base from which to work.

My training couldn't be simpler. A pull up bar, a kettlebell, a sand bag. I've recently introduced some Lifeline cables and Jungle Gym from the Strength Company in London. These a functional pieces of kit that offer huge variety and the opportunity to mix things up and play with your training. We are not talking pec decs and treadmills here!

I’m now 41 and I know you are just a wee bit older. As time passes I want to keep fit but - more importantly - I want to live without pain, from the little aches and tweaks that seem to accumulate over the years to the occasional more serious muscle strains and spasms. I want to keep in a decent condition but not destroy myself as I do so. Do you have any tips for staying fit, healthy and functional as we get older without harming ourselves in the process?

Integrated practice. Using yourself as an example Chris, I know you go hillwalking and do Krav Maga. Immediately you have a decent base right there.

Everyday should include mobility. Do you need to work everything from head to foot? No. If your hips are fine but your shoulder is troubling you, focus your time there but do mobility every day!

Three brief Kettlebell sessions during the week works well. Using the Goldilocks principle you have:

• an easy day where you focus on movement and precision;
• a medium day where you push yourself a little harder, still keeping the focus on excellent form; and
  
• a high intensity day where you might only practice for 10 minutes but its full tilt, no holds barred.
  

Understand discomfort and learn to live there occasionally. Understand distress and know when to back off.

I'm a fan of the Gymboss dual timer. Set your intervals and off you go.



I'd also recommend yoga or tai chi for their recuperative power.

It's important to get over the idea that you need to somehow "master" all this. Just do it! There is no secret to mastery, it's all about turning up.

On the days where you are pushed for time or miss a class, do 100 reps. Simple.

You wont go wrong getting a good sports massage once a month. I know you take your nutrition seriously and I'm certainly no nutritionist but I think Fish Oil, a Multi Vitamin and a decent protein supplement are good insurance. I am about to experiment with Brad Pilon's Eat Stop Eat.

Treat yourself as a work in progress - a big personal experiment - and you have licence to do all sorts of crazy stuff......most of which I'm finding really isn't crazy at all!

Many health / fitness / conditioning enthusiasts can get a bit one-dimensional but your blog exhibits an interest in the spiritual as well. Is this where your desire for simplicity in your training comes from?

Fitness without the mindful aspect is a hollow pursuit. My blog is where I set my own head straight. I've been fortunate enough over the years to train and work with some remarkable individuals. The common thread is probably their desire to connect completely with their practice. There are a few writers I am particularly fond of: Alan Watts, Jiddu Krishnamurti.

Truth truly is a pathless land. Joseph Campbell has a great quote "People say what we're all seeking is a meaning for life. I don't think that's what we're really seeking. I think what we're seeking is an experience of being alive so that we actually feel the rapture of being alive. That's what it's all finally about." What a simple, beautiful sentiment.

All I am trying to do is give it a go. I recently read Sam Harris's End Of Faith. There is a particular excerpt which stopped me in my tracks - “...every person you have ever met, every person you will pass on the street today, is going to die. Living long enough, each will suffer the loss of his friends and family. All are going to lose everything we love in this world. Why would one want to be anything but kind to them in the meantime?” We owe it to ourselves to appreciate what we've got and try and live using skillful means.

You have some background in the martial arts and you have said that your recent training in Krav Maga and Tactical Edge has reignited your enthusiasm for training. Erwan Le Corre who I interviewed recently teaches movnat, a system derived from “methode naturelle” which identifies exercises belonging to ten fundamental groups: walking, running, jumping, quadrupedal movement, climbing, equilibrism (balancing), throwing, lifting, defending and swimming. Interestingly he includes “defence” – boxing, grappling – in there. What do you see as the key benefits from training in martial arts / developing self defence skills - the truly functional movements, the self confidence, the social support or something more?

The group aspect is invaluable. A martial arts club is one of the few places where you will find people of all levels who are prepared to co-operate in the pursuit of improving each other's abilities.

I think it's important to distinguish between Martial arts and self defence. I like Paul Vunak's take that one is about self perfection and the other about self protection. The are certainly many martial arts that promote good movement but wouldn't necessarily be helpful in a real confrontation. Martial arts for me is certainly about the journey. I was very ,very fortunate at 15 to train with a group of international students from RGIT in Aberdeen. These guys just blew me away. They had studied different arts and the group would get together and split the cost of the hall. At that time I would train every hour I could.

It was only when I started training with Marcus doing Tactical Edge that I think I realised just how important all that cross training had been and just what I'd been missing.

As far as the self defence aspect is concerned, much of that process is a mental one. Hard wiring techniques is important but within Tactical Edge, applying the concepts is key.

The regular workshops with Mark Davies are a fantastic opportunity to get to grips with the system. I feel very lucky to have instructors of Marcus and Mark's caliber on our doorstep. Something I am sure you will have noticed is the genuine camaraderie of the guys who turn up every week at Krav Maga Edinburgh. People from every conceivable walk of life. It's the sign of a really good training environment. That level of mutual respect allows you to push the boundaries and that is where it gets interesting. And of course, the visceral thrill of combat sports is undeniable but it doesn't surprise me that many people don't "get" it. Once again, out of the comfort zone!

What are your aims as a coach for the future? How are you continuing your own “education” as a teacher and conditioning expert?

As you know we have Steve Cotter and the guys from the IKFF over for the first Kettlebell Certification in Scotland. Dr Eric Cobb will be in Edinburgh in March to conduct an RPhase certification for ZHealth which is very popular amongst the RKCs. Later in the year I hope to have Innovative Body Solutions over to conduct a Certification in their resisted stretching program. These guys were key players in Dara Torres triple silver performance at the Beijing Olympics at the age of 41.

For me, I'm interested in teaching as many people to fish as possible. That is the key to all this. Getting people to take charge of their own practice. My hope is that they in turn inspire their friends to take action. I plan to introduce a Mobility/Bodyweight workshop geared towards people who perhaps aren't convinced that they're ready for Kettlebells.

I plan to provide much more content on the website and and training information on the blog. I want to get the fat dads off the couch! Marcus and I also have a couple of projects in the pipeline: Safe & Strong, which we'll reveal soon! I will resurrect the Combat Ready Conditioning sessions later in the year along with Combat Kettlebells aimed at Martial Arts clubs looking to integrate effective conditioning into their program.

Like we say, "What we teach is how we train" so you can rest assured whatever I am promoting, I'll have experimented on myself first!

Rannoch - thanks for taking the time to do this interview. I've learned things from it and - most importantly - been inspired simply to get on with it! Thanks again.




Rannoch’s blog is at Simple Strength and his website has details of his upcoming workshops. These are always excellent with clear teaching. If you are in the UK and looking for good coaching in the use of kettlebells or in bodyweight conditioning routines you should get in touch. His email address is rannoch@kettlebellsscotland.com


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Intermittent Fasting - improves survival after heart attacks

Well it seems to help rats.

Intermittent fasting is found to be:

• pro-angiogenic - promoting the growth of blood vessels
  
• anti-apoptotic - apoptosis is programmed cell death. Not always a problem, but can contribute to hypotrophy (wasting away) in ichemic damage
  
• anti-remodeling - stops the changes in size, shape, and function of the heart after injury to the left ventricle.
  

(I hope you are not getting bored by all the IF posts, but these things keep getting published! As ever if you want to learn more you might want to check out Brad Pilon - interviewed here.)

Here is the abstract (edited a bit because blogger was playing up....but you can click on the link to get the whole thing):

Chronic intermittent fasting improves the survival following large myocardial ischemia by activation of BDNF/VEGF/PI3K signaling pathway

Received 3 September 2008; received in revised form 22 October 2008; accepted 24 October 2008. published online 14 November 2008.

• Chronic heart failure (CHF) is the major cause of death in the developed countries. Calorie restriction is known to improve the recovery in these patients; however, the exact mechanism behind this protective effect is unknown.
• Chronic MI was induced in rats by occlusion of the left coronary artery.
• Two weeks later, the rats were randomly assigned to a normal feeding group (MI-NF) and an alternate-day feeding group (MI-IF).
• After 6 weeks of observation, we evaluated the effect of intermittent fasting on cellular and ventricular remodeling and long-term survival after CHF.
• Compared with the normally fed group, intermittent fasting markedly improved the survival of rats with CHF
• The heart weight body weight ratio was significantly less in the MI-IF group compared to the MI-NF group
• Isolated heart perfusion studies exhibited well preserved cardiac functions in the MI-IF group compared to the MI-NF group
• Molecular studies revealed the upregulation of angiogenic factors in the fasted hearts.
• Immunohistochemical studies confirmed increased capillary density .
• Moreover fasting also upregulated the expression of other anti-apoptotic factors
• Chronic intermittent fasting markedly improves the long-term survival after CHF by activation through its pro-angiogenic, anti-apoptotic and anti-remodeling effects.

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Nice joint mobility move - Serving the teacup

Rannoch Donald taught me this one.

Steve Cotter talks about the background of it and demonstrates it below:



Great for shoulder health.

Training in a fasted state - a study of the benefits

Over the weekend I posted an interview with Brad Pilon, the author of Eat Stop Eat - a great little book on intermittent fasting. One of the things that the book highlights is the idea that fasting doesn't necessarily inhibit exercise performance :

During a period of fasting, the systems of your body are relying on fat, and the sugar that is stored in your liver for energy. Your muscles still have their own sugar that they need for exercising. The sugar in your muscles is used up quickly during high intensity exercises like weight training and sprinting.

Research completed back in 1987 found that a three and a half day fast caused minimal impairments in physical performance measures such as isometric strength, anaerobic capacity or aerobic endurance. In other words, they found that a three-day fast had no negative effects on how strongly your muscles can contract, your ability to do short-term high intensity exercises, or your ability to exercise at moderate intensity for a long duration.

I also pointed out in that post that people like Richard and Keith ( and myself actually) are often working out in a fasted state.

This study caught my eye today. An overnight fast in not really as long as the fasts that we might normally encounter as part of IF, however the findings of the study remain interesting and relevant nevertheless:

• "Research has demonstrated body fat-reducing benefits of exercise after fasting overnight." Interesting
  
• The researchers "hypothesized that substrate use during fasted-state submaximal endurance cycling would shift to greater reliance on fat." Fair enough. So they had some cyclists train in the morning before breakfast, incidentally on a lower calorie diet.
  
• The cyclists' power to weight ratio and body composition improved significantly, and their overall weight, fat weight, and body fat percentage decreased. Lean mass was maintained.

Effects of Caloric Restriction and Overnight Fasting on Cycling Endurance Performance

In addition to aerobic endurance and anaerobic capacity, high power-to-weight ratio (PWR) is important for cycling performance. Cyclists often try to lose weight before race season to improve body composition and optimize PWR. Research has demonstrated body fat-reducing benefits of exercise after fasting overnight. We hypothesized that fasted-state exercise in calorie-restricted trained cyclists would not result in performance decrements and that their PWR would improve significantly. We also hypothesized that substrate use during fasted-state submaximal endurance cycling would shift to greater reliance on fat.

Ten trained, competitive cyclists completed a protocol consisting of baseline testing, 3 weeks of caloric restriction (CR), and post-CR testing. The testing sessions measured pre- and post-CR values for resting metabolic rate (RMR), body composition, &OV0312;o2max, PWR and power-to-lean weight ratio (PLWR), and power output, as well as 2-hour submaximal cycling performance, rating of perceived exertion (RPE), and respiratory exchange ratio (RER). There were no significant differences between baseline and post-CR for submaximal trial RER, power output, &OV0312;o2, RMR, &OV0312;o2max, or workload at &OV0312;o2max. However, RPE was significantly lower, and PWR was significantly higher post-CR, whereas RER did not change.

The cyclists' PWR and body composition improved significantly, and their overall weight, fat weight, and body fat percentage decreased. Lean mass was maintained. The cyclists' RPE decreased significantly during 2 hours of submaximal cycling post-CR, and there was no decrement in submaximal or maximal cycling performance after 3 weeks of CR combined with overnight fasting. Caloric restriction (up to 40% for 3 weeks) and exercising after fasting overnight can improve a cyclist's PWR without compromising endurance cycling performance.


Granted these guys were also on restricted calories, but this is interesting and perhaps lines up with what Brad was saying.

Also it seems that there was no control of cyclist who were on lower calories but did not train fasted. Interesting stuff nevertheless and at least seems to demonstrate that training fasted is not a problem.



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Intermittent Fasting - Interview with Brad Pilon

I think I first came across the concept of intermittent fasting (IF) in some of Art Devaney's writings several years back and at about the same time I came across Ori Hofmekler's Warrior Diet.

The Eades also wrote about the idea a couple of years ago and recently there have been several inspiring "transformation" stories on the internet of people who have adopted IF and seen some great changes in their physique: Richard and Keith (see photo to the right) are inspirational.

All this material led me to study the idea of IF and it is now something I often practice. Martin Berkhan has taught me a lot, but the writer whose work I have found most helpful has been Brad Pilon.

His book Eat Stop Eat is an easy read but goes into a lot of detail examining the science behind IF and exploding some of the associated myths - e.g. it is not true that fasting will send your body into "starvation mode" and slow your metabolism.

This week Brad agreed to do an interview with me. I think his answers to my questions are really helpful and interesting and expand on some of the ideas in his book.




Can you tell us something about yourself. How did you first develop your interest in health and fitness and where did it lead?

I think to a degree I have always been interested in health and fitness. I had a subscriptions to the American Journal of Clinical Nutrition when I was 16. I did my ‘tour of duty’ working in a supplement shop during high school. I’ve been a ‘gym rat’ since I was 8 or 9. Food, nutrition and weight training have always been an interest for as long as I can remember.

You have become particularly well known for your book "Eat Stop Eat" which looks at the science behind intermittent fasting. What initially prompted your interest in intermittent fasting? Where did you first come across the idea?

Originally I had no interest in fasting. It wasn’t until I started doing my master’s research that I ended up realizing there was merit in the concept. My intention was simply to study nutrition and weight loss...so I wanted to start with fasting as kind of my base point. Once I established all the bad things that would occur when someone fasted, I would build up from there...turns out that wasn’t the case..and once I started realizing that most of what we knew about fasting was incorrect, I was hooked.

A lot of writers on sports nutrition make a big deal about "peri-workout nutrition" - eating "correctly" in the pre and post workout periods? However lots of us work out fasted and seem to perform well. What is your take on this debate? Does it really matter?

I am very conflicted on post-workout nutrition. Firstly as I point out in my new book “How Much Protein?” there is actually very little DIRECT evidence for post workout nutrition that was not funded by either a supplement company or some form of a protein-food group (like the egg board). From my experience, research showing ‘remarkable’ muscle building effects of protein have never been reproduced in a study NOT funded by industry. Secondly, many of the surrogate endpoints that are studied (such as nitrogen balance and protein synthesis) have never been causally linked to muscle growth, so our actual true evidence that peri-workout nutrition effects muscle growth is very limited.

There is currently quite a movement towards eating and moving like our hunter gatherer ancestors - Evolutionary Fitness or the Primal Blueprint or whatever people like to call it. This template is interpreted differently by different people, but periods of fasting are often an element to mimic the intermittent food supply of hunters. I know you mention this briefly in the book but I'd be interested in more of your thoughts on IF as a "natural" eating pattern. Is this really how we evolved to eat?

Chris, I can tell you that I have absolutely NO opinion on this whole “we should eat as our ancestors ate” theory. My concern with this theory is that the data collection and proof of causation must be brutally difficult to do properly, but its too far outside of my area of expertise to form a true educated opinion.

There seem to be two elements to the way in which you present the benefits of fasting: a simple limiting of caloric intake but also the profound hormonal and "gene expression" mechanisms that are initiated by a fast. Which is the more important element in your view?

For the VAST MAJORITY of people, the biggest benefit will come from the caloric restriction and the weight loss, as this is the quickest and possibly most efficient way to improve many markers of health. So the metabolic, hormonal and even gene expression benefits come second in my eyes.

This does NOT mean they are not very important, just for a population that is growing increasingly obese at an alarming rate, this has to come second to simple caloric restriction and weight loss.

Is there a point of diminishing returns with a fast? You generally recommend a 24 hour fast. Is there any benefit to longer or shorter fasts?

24 hours was chosen because for me, it was the perfect compromise between scientific effectiveness and real-world effectiveness. I studied everything up to 72 hours of fasting, but I found that asking people to do anything that involved not-eating for an ENTIRE day became too intrusive to their lifestyle, thus setting them up for quick failure. I firmly believe that the effectiveness of a diet can be determined by its longevity – or how long a person can stay on the diet. And, it’s longevity is determined by its flexibility. With a 24 hour fast (e.g. fasting 6pm one day to 6pm the next), you get the benefits of fasting, while still eating every day.

Fasting seems to improve insulin sensitivity and induce ketosis. So can a low carb diet. Do carbs matter or as Martin Berkhan - another very able and helpful advocate of IF - recently wrote are carbs unfairly targeted for criticism?

There is just too much evidence with different styles of eating around the world to suggest that we should completely eliminate carbohydrates from our diet. There are hundreds if not thousands of cultures around the world, and all eat a little differently with varying amounts of carbs, proteins and fats in their diets.

And within each culture there are sick people and healthy people – a testament to the amazing adaptability of the human body and its ability to survive and even thrive off of many different styles of eating. Now, because carbs make up the largest portion of our calorie intake, and are the most readily available food calorie source, I believe we could all benefit from reducing our sugar intake A LITTLE BIT, but this is simply because I think we eat an over-abundance of this macronutrient right now. Too much of ANYTHING has its disadvantages. Carbs are no different.

Do some people need to approach this way of eating with care - I am thinking of those with previous eating disorders?

Absolutely, people with a history of eating disorders, or any diagnosed form of addiction should be very careful with ANY dietary customs or ‘rules’ that they choose to adopt.

You have let me know that you have a new book in the pipeline on protein - again looking critically at some of the popular dogma which is often unsupported by science. I'm really looking forward to reading it. Are there any other "myths" out there in terms of diet and fitness that you would like to research and critically reassess ?

Eating for fat loss (Eat Stop Eat) and eating for muscle gain (How Much Protein?) were the two biggest issues that I just HAD to tackle. Once you understand the true science behind these two areas you are able to finally relax about food. It is such an awesome experience to finally know that you don’t need to obsess about nutrition in order to build muscle or lose fat.

Now that I believe I have accomplished this, my next step is to study how the entire world eats. The different habits and customs, their origins, their meanings! I want to really explore our profound relationship with food. A step away from pure science, but just as informative in my opinion.

Will IF ever go mainstream?

Unfortunately, my belief is that IF will go mainstream and then will be ‘burned at the stake’ by the mainstream diet-media. It’s just too different and too simple. Imagine how many people would be out of work if we all realised that simply eating less would help us lose weight? Or how the food industry would suffer financially if we all ate 20% fewer calories...it simply can’t happen!

Thanks very much for the interview Brad and thanks for the work you have put into researching and writing about intermittent fasting. I've really enjoyed learning from you and IF is something that has helped my own diet and lifestyle.


I've often recommended Brad's book Eat Stop Eat as a great study of this topic. Brad's blog is also well worth reading and he has recently been posting some good short videos on Youtube looking at IF and other related topics.

If you are interested in IF I also often post bits of pieces of news and research about it here.


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Whole Grains don't stop you getting fat

Well that is how I read this abstract:

Whole grains and adiposity: little association among British adults

Objectives:

To examine associations of whole-grain intake with body weight and adiposity in two nationally representative samples of British adults.

Subjects/Methods:

A total of 2064 adults aged 16–64 years in 1986–1987, 1599 adults aged 19–64 years in 2000–2001. Whole-grain intake (g day^-1 and 16-g amounts) was estimated from consumption of all foods with 10, 25 or 51% whole-grain content, using 7-day weighed dietary records. Body weight, body mass index (BMI) and, in 2000–2001, waist circumference (WC) were measured. BMI and WC were considered as continuous and categorical variables. For each survey, associations of whole-grain intake with body weight and anthropometric indices were examined in men and women separately, before and after adjustment for age, occupational social class, smoking habit, region, season and, in 2000–2001, misreporting.

Results:

In 1986–1987, whole-grain intake was inversely associated with percentage of men classified using BMI as obese (P=0.008, trend), independent of other factors. However, intake was not associated with body weight or prevalence of overweight. No corresponding associations were observed among women. In 2000–2001, whole-grain intake was not associated with body weight, BMI or WC.

Conclusions:

Two national surveys of British adults, with detailed quantitative estimates of whole-grain intake, provide little evidence of an association of whole-grain intake with body weight or measures of adiposity.

A new paleo snack.....

A great interest of mine is hillwalking in the Scottish mountains and so I read a few blogs related to that. One of them is by a funny writer PTC who as well as being a plumber also tests and reviews outdoor gear.

Today he was talking about a new source of Jerky that he had found. Locally produced from decent animals - venison is as grass-fed as it gets. Great for snacks during long walks /climbs and a lot better than a bar of chocolate or some peanuts.


Beef Jerky and Venison Jerky from the Highlands of Scotland : Produced from prime Scotch Beef and wild Highland Venison, Delivered directly to you!

Jerky is a low fat, low carbohydrate, high protein tasty snack that you eat straight from the pack.

We produce beef jerky and venison jerky in four great flavours, in the Highlands of Scotland, using 100% pure Scottish grass fed cattle and wild deer reared on Highland estates.

We slice our beef jerky pieces straight from whole pieces of topside and venison jerky from top grade haunches of venison, marinade, then air dry them in our factory in Nairn. Once completed, we vacuum pack our jerky (to keep it fresh for up to one year), ready for delivery.

Because we use the best ingredients, we believe we produce the best beef jerky and venison jerky available. But that's for you to decide. Pack some jerky in your bag and take it with you walking, cycling, golfing, mountainbiking, climbing or skiing and you'll always have a protein boost to hand. Or have a pack with your favourite tipple, and tell us your favourite combination. The best suggestions win free jerky.

We slice our beef jerky and venison jerky more finely than most other producers, so the taste of the meat comes through quicker.

I've ordered some to see what it is like.

I also won some free with a joke:

What do you call a cow with a twitch?.....................beef jerky!



Looks like good stuff. If you are into your primal / evolutionary fitness diets, I expect that dried meat may well have been a component of our hunter ancestors' diet. It certainly was - in the form of pemmican - for American Indians.