How a sports athlete s Weight Impacts Macro Needs

 

Macros For Athletes | Beginner Macros

Video taken from the channel: Superior Athletes


 

Robb Wolf ‘Metabolic Flexibility: The Rosetta Stone of the Macronutrient Wars?’

Video taken from the channel: Low Carb Down Under


 

Jeff Volek Keto-Adaptation: Implications for Human Performance

Video taken from the channel: JumpstartMD


 

HOW TO SET UP MACROS FOR FAT LOSS

Video taken from the channel: Natalie Matthews


 

Dr. Caryn Zinn ‘Building Healthy Athletes… from beginner to winner’

Video taken from the channel: Low Carb Down Under


 

How To Prevent Muscle Loss When Dieting (Science Explained)

Video taken from the channel: Jeff Nippard


 

Why The Keto Diet Will Change Your Life | Mark Sisson on Health Theory

Video taken from the channel: Tom Bilyeu


How an Athlete’s Weight Impacts Macro Needs. by Lori Russell, MS RD CSSD. February 28, 2020. No Comments. Most dietary guidelines provide information based on calories (i.e., consume 2,000 calories a day), by serving sizes (i.e., a serving of protein is the size of the palm of your hand) or by percentages (i.e., fat should be 30% of total intake).

How an Athlete’s Weight Impacts Macro Needs. Providing information in this way allows for recommendations that aim to meet an athlete’s unique nutritional needs. For example, an athlete consuming 15% of calories from protein might consume way more protein than needed based on extremely high-calorie needs. On the flip side, sticking to. Carbohydrate should make up 50-65% of total calories for both endurance and power athletes.

Endurance athletes tend to need closer to 65% of calories (or 8-10 grams (g) per kilogram (kg) body weight per day (d)), while power athletes require closer to 50 percent or 5-7g/kg/d. Macronutrient needs are individualized. All athletes need the right balance of macronutrients, or carbohydrates, protein and fat (and alcohol but we’ll ignore that one for now).

While it was once believed that endurance athletes should be eating the majority of their calories from carbohydrates, that’s no longer always the case. And since macronutrient needs vary depending on training volume, there is no single macronutrient ratio that could possibly meet the needs of every athlete. So what are the right amounts? “Typically, carbohydrate needs will vary from 5-10 grams per kilogram of body weight per day with training ranging from one hour per day to five hours or.

As it turns out, one’s choice of macronutrients can have a significant effect of the achievement of specific goals (endurance, strength, fat loss, weight gain, etc.). “Macro” is a Greek word that means “large,” which, in the context of nutrition, relates to the size of the nutrient and its importance in energy balance. Nail your macros down It’s no secret that athletes need more calories. Each day, the energy output of athletes is much higher than that of everyday.

Macros Based on The Zone Diet A lot of CrossFitters and other athletes follow something close to The Zone Diet: 40% carbs, 30% fat, and 30% protein. A former research scientist, Dr. Sears, first published this diet in his 1995 book, based on several research trials that showed improved athlete performance and body composition. On average, athletes tend to shoot for 1 gram per pound — it’s easier to remember, has no deleterious effects, and it matters less if you happen to fall a little short, so that’s the number.

Macros, short for “macronutrients,” is the term used to describe the three major (or macro) nutrients: protein, carbohydrates, and fat. Rather than placing all of your attention on counting calories or demonizing certain macronutrients, IIFYM focuses on meeting daily macro goals.

List of related literature:

Many clients will have specific macroand micronutrient needs, and these can vary at different times in their life.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Total calories should be based on ideal body weight (IBW), while base protein requirements should be based on adjusted body weight (ABW= IBW + 0.4∗(weight-IBW)) which helps determine the nutritional replacement needs for hospitalized obese patients.

“The ASMBS Textbook of Bariatric Surgery” by Ninh T. Nguyen, Stacy A. Brethauer, John M. Morton, Jaime Ponce, Raul J. Rosenthal
from The ASMBS Textbook of Bariatric Surgery
by Ninh T. Nguyen, Stacy A. Brethauer, et. al.
Springer International Publishing, 2019

In the energy restricted high-fat diet group, the Callele was related to less weight loss (adjusted means: TT, −6.7kg; CT, −5.8kg; and CC, −4.1 kg, respectively; P=0.001 in an additive pattern), whereas no significant genetic effect was observed in the low-fat diet group (P=0.53) after 6 months of intervention.

“Nutrition in the Prevention and Treatment of Abdominal Obesity” by Ronald Ross Watson
from Nutrition in the Prevention and Treatment of Abdominal Obesity
by Ronald Ross Watson
Elsevier Science, 2014

The personal trainer would then have to design a nutritional plan for the athlete that surpasses 3,000 kcal per day for the athlete to increase lean body mass.

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

Growth velocity, weight gain, and BMI should be monitored at every visit to ensure that the meal plan is sufficient to meet the energy requirements of the patient.

“Conn's Current Therapy 2011” by Edward T. Bope, Rick D. Kellerman, Robert E. Rakel
from Conn’s Current Therapy 2011
by Edward T. Bope, Rick D. Kellerman, Robert E. Rakel
Elsevier Health Sciences Division, 2010

Meanwhile, triathletes who wish to achieve effective weight loss, which promotes the retention or even an increase in lean mass, are advised to engage in resistance exercise and to consume dietary protein in quantities of 1.6–2.4 g/kg [18].

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Animal study revealed that RMR (0.4 or 2%) doses for 6 weeks had lower weight gain and less fat pads mass accompanied with smaller fat cells compare to HF diet.

“Herbal Medicine in India: Indigenous Knowledge, Practice, Innovation and its Value” by Saikat Sen, Raja Chakraborty
from Herbal Medicine in India: Indigenous Knowledge, Practice, Innovation and its Value
by Saikat Sen, Raja Chakraborty
Springer Singapore, 2019

For these athletes, energy needs should be calculated to confirm an appropriate calorie level is being consumed, and then the focus should shift to establishing balance, variety, and moderation within the diet.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

In addition to the positive effects observed in athletes, in sedentary or slightly active individuals, 50 g/d of whey protein supplement added to a hypocaloric weight-loss diet has shown positive effects to maintain lean tissue relative to a change in adiposity.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

These types of supplements work through a variety of mechanisms including increasing caloric expenditure, preventing a drop in metabolic rate, decreasing the amount of lean body mass lost while dieting and decreasing hunger when calories are being restricted.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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146 comments

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  • https://yourguidetoketo.com/products/28-day-keto-diet-plan-ebook

    Love this eBook. Easy and delicious meals and a great 4 week grocery list. Loved every recipe. It’s 60% off right now!!

  • Yes I’m all about what’s the least amount of food I can eat. After having two kids, feeling our entire lives around meals, the shopping the cooking trying to get your kids to eat which takes forever, feeling depleted etc and not sure why and whenever we go out and play I always have to rush back to eat or find a place to eat. Ugh ��

  • Excellent, excellent, EXCELLENT video. Superb information and just what we need to hear in America. Combining Keto with intermittent fasting has changed my life and my wife’s life for the better. The gains and benefits appear to be exponential. Let’s do this everybody. America can only get better if we get healthier.

  • When he said “fat makes you fat…..Susan Powter…..ect….” comment, I burst out Laughing! I actually still have one of her books!! Lol….I remember her story. Wow…..��

  • once youre “fat adapted” do you still have the same glucose burning capabilities? can you still fully utilise sugar/glucose for energy as well as you could on a higher carb diet?

    or do you lose some ability to utilise glucose on a keto diet… just like you lose the ability to utilise fat when on a higher carb diet.

  • Other things to look at which does the most damage to the human condition? Cancers thrive on glucose, Alzheimer’s is improved by ketones, constant glucose damages blood vessels, capillaries. I think this may indicate that ketosis is the default position, and glucose metabolism the reaction to times of plenty, maybe for the purpose of building fat stores? The damage that glucose does to the human condition to me indicates this isn’t the default system.

  • America may be the most orthodox country in the western world. It has to be….we kill new ideas. We are into preserving fossil fuels, cheetos, non renewable energy sources, surgery instead of prevention, surgery instead of nutrition, extract teeth instead of expanding the arch, embracing carbs and demonizing fats, etc……

  • Keto is not healthy. It is okay to eat carbohydrates as long as they are unrefined. Studies show that cultures that eat beans and whole grains along with healthy fats live the longest. Ie the Mediterranean Diet.

  • I’m on the keto diet and when I was eating carbs I was always hungry. So it wasn’t a case of me choosing when I wanted to eat like a parent looks after a child but my body being so hangry and aggressive that I was a slave to food and I was forced and controlled by my body. When you do Keto your cravings go completely and you have the power.

  • What do you think of lost a lot of weight using Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • I love the Keto way of eating. I lost 22 lbs. in 3 weeks, and have just 10 more lbs to go. From 216 to 184, and I feel great! I’m back in the weight rooms lifting heavy, riding my bicycle every day, and life is good.

  • Please tell me how is macro setting different when you are doing heavy weights and low reps than when when you are doing lighter weight high rep, time under tension kind of workouts? do you need to change calorie intake and calorie allocation?

  • would be cool if everyone ate healthy and we didnt have to waste time and money on those who KNOW they should not be eating the way they do.

  • so disappointed liars like you can spew this crap! oh you were literally talking about spewing crap..your meat eating lies…BOUGHT AND PAID FOR..THATS YOU!!

  • Are the non-westernized babies born in ketosis like westernized babies? If so, it would seem to be the default setting for all. Medicine says fat is important to babies. Eating fat (cream, Irish butter, Irish cheese I live in the US deep south) but have Irish ancestors Erin go Bragh) and fasting (chicken bone broth) has been slowly reversing my blood sugar numbers (2 years) while I consume MY fat (reduction in weight and body composition). I recently upped my meat consumption resulting in higher blood sugar and for longer than 2 hours. I cannot eat any significant amount of carbs because I need my insulin to process my meat. I will not waste my insulin on carbs. I’m making new dark hairs in my all gray head. Two years ago I felt half dead and seeing new life in my hair is frankly amazing. I’m 60+ and gray for 30 years.

    If I could buy cream from Ireland I would. Better yet I wish I could move there.

  • You can lose weight on this diet but its dangerous and unhealthy. It increases mortality by 22%. The best diet is a starch based vegan diet.

  • This still surprise me, just how a lot of people are not aware about Custokebon Secrets, even though a lot of people get good results because of it. Thanks to my work buddy who told me about Custokebon Secrets, I have lost plenty of weight by using it without starving myself.

  • Why is it so easy to get out of the ketogenic state. Maybe a million years ago it wasn’t so easy to find chocolate cake.
    Modern human history where we have had access to constant levels of starch/carbs is maybe only 6,000 years? Likewise for meats. Maybe look at the Australian aboriginal diet prior to European arrival. grubs, seeds, low gi native ‘fruits’ very lean meats from kangaroos, mostly raw, some fish. And as mostly nomadic you can bet they lived off ketosis until they could find the next bunch of food.
    Need to look at the humans of 10,000 years ago that’s who we are. Maybe humans spent a great deal of time in ketosis so they maintained muscle mass, and when they got lucky, could get out of ketosis and add fat stores at the same time.
    AND who knows in humanities future we may be scratching around in the dirt for food, glad of ketosis.

  • Primal saved me when I was coming out of veganism. Completely changed my life. Mark was one of the first I found (him, fat burning man and diet doctor were my big start). This stuff is for real. Family is going back onto keto, we have been unhealthy for too long. After years fell off the bandwagon… I want my life back.

  • What about animal cruelty? Are we going to turture and kill them forever? I am not vegan and I like the keto diet, but I try to reduce the animal meat and it crosses my mind that humanity should take more seriously the animal life.

  • one month ago i buy 500gr of Nutella and the next day was gone, but now im in Keto everything is change for ex. today i wake up in 7am and made 50km ciclying in fasting mode and my energy level after 50km it was stil in 80% and no hanger what so ever. Keto change my life forever…

  • Wow, I’ve listened to Robb on and off for a couple of years but this was his most fascinating talk. Much of this information and thought is new to me and I really appreciate both him and LCDU sharing.

  • So true. Thanks to both of you Tom and Mark for being people who walk the walk and are strong forces in the transformation of the world in a positive direction. LCHF and metabolic flexibility is about so much more than weight loss. It’s about all kinds of freedom which make up our quality of life.

  • Fresh fruit is great! And sometimes, only sometimes, such as in autumn and winter, don’t go overboard, even some dried fruts, such as dried apricots, dried apples with skin, dried mangos,..

  • Fascinating and something I am deeply interested about, especially as a lifelong ‘athlete’ in his early 50’s who’s been LCHF for 5 months and who is coming back into the cycling season

  • I just lower my Test-E to 250mg per week while I’m cutting and 20mg Dbol per day to prevent muscle and strength loss. While using Aromasin at 12.5mg eod I don’t worry about water retention and a keep very clean diet.

  • Listen to the facts instead talking about theories, before you make someone sick: https://nutritionfacts.org/video/keto-diets-muscle-growth-and-bone-density/

  • We do not have to go 2 million years ago to settle any debates. We could probably go to remote/deep jungles (“relatively” untouched by the “advanced” humanity) across the globe, and study their (tribal) food habits vs their standard of health. This might give us a clue. Their food probably would consist of what is immediately and easily accessible to them….and effectively cultures are built around food.

    Yeah and a spoiler Alert!: People doing Keto or thinking of doing Keto, you are probably not going to like this video.

    I have been doing Keto + IF for a few weeks now and have seen some extremely good results. BUT, i am really open to all reasonable debates and discussion around nutrition and diets in general. So this video makes it to my list of bookmarked videos (and i swear, i did not thumbs down this video:-).

  • 6:30 2.4g/kg of protein at 40% deficit??? There’s literally no space for carbs. That sounds like keto diet to me.

    So if I’m 6ft2 at 105kg, I need to find 210g of protein without exceeding 1500cals…. that sounds impossible

  • The editor really needs to stop cutting to toms face during interviews when he isn’t saying anything/ giving no response. They’re just cutting for the sake of cutting and for no real reason. They should stay tight on the subject until Tom starts reacting THEN cut to a wide of both subjects THEN cut to Tom. The way it is now is awful.

  • Could have been said in ten minutes. Good conclusions just…too wordy….wonder what is the optimum diet for people not talking too much. One of the monitors of illness of our world….how many thousands of words can we deliver to say something that should be one minute…into 100 minutes.

  • It never surprises me anymore at how upside down the medical and health community can be with regard to health standards. There are so many health issues that the medical and “health” industry get totally wrong. Maybe they don’t care about advice that they can’t monetize. Still, very few are diagnosing sleep apnea. Still, very few are prescribing diets like this for health and longevity. STill, we allow sodas and chicken mcNuggets to be the staple of school lunches. Still, we don’t recognize that traditional orthodontics pulls faces back and compromises airway. Still, we hand out meds to kids for ADD and ADHD instead of looking at the underlying causatives (which for many are sleep disordered breathing, google it). Still, we don’t show nearly enough respect for oxygen as the main nutrient that feeds the brain and body and therefore we don’t notice when someone has a greatly reduced level of saturated oxygen in their bodies. How are we wrong so often? When people try and climb Mt. Everest without oxygen they lose their cognitive skills and judgment. They lose their coordination and their energy levels go way down. We give them oxygen and they bounce back instantly. Why then are we not addressing all of the people who are mouth breathers and addressing mouth breathing.Dr. Bob Perkins

  • _Ckin insane amount of information in a Huge number of videos thank you for that!
    Bless you all the powers that you are believe in and please just don’t stop doing this chanel)
    ����✌️☀️

  • Tom, you are the best interviewer. You let the guest talk. That’s what interviews are for. Thank you for being respectful and giving guests a platform to speak.

  • 25:00 “There’s a point at which it doesn’t serve me to eat anymore”. I’ve repeatedly and consistently exceeded that point for years. I either order a pizza and eat the whole damn thing because it’s so much better fresh and hot than reheated or I make meals for myself that are a portion size so big that I could literally divide it in half and have 2 meals that will fill me up….but I eat it all anyway, because that’s the meal I made for myself…and it really tastes good.
    I’m doing a 3 day on, 2 day off fasting protocol with a keto diet. There is no way in hell I could plan, shop for and prepare 21 keto meals a week. That would be like taking a second full-time job. But I can plan, shop for and prepare 5 or 6 clean keto meals a week, especially if I have 3 days to do the planning and shopping. My current favorite is a greek salad (spinach, tomatoes, onion, red bell pepper, zucchini, avocado, olives and feta chz) with avocado oil dressing and about a 4 ounce portion of baked salmon. A 1lb salmon fillet will make 4 meal portions and with about 2 cups worth of salad, it fills me up to a comfortable level. On my 2 eating days, I have 4 of these and if I want a breakfast, I make bacon or sausage (quality sausage, no fillers) and eggs, with tomato and/or avacado slices. I drink an electrolyte powder serving in 12oz of water each fasting day with a multivitamin.
    I have such a fat loss boner right now, I almost regret having to break my fasts.

  • Hi thank u for showing us newbies how to work out macros with simple to understand explanation. I would love to see a simple explanation on how to build muscle and staying relatively lean.

  • Keto is amazing, without trying to sand like a fan boy but it was the first time in my life i had control over my appetite, for me that was huge!

  • Great talk… really appreciate the comment about antibiotics mucking up our mitochondria… I wouldn’t have thought antibiotics could get at them (don’t antibiotics work on bacteria among our cells, not in them?)… so that’s a whole new area of thought to investigate.

  • After ballooning up to 230 lbs for a couple decades with metabolic syndrome and clogging my heart arteries with carbs and sugar, I had a quadruple bypass 4 months ago. Now with a low carb diet and fasting from 9:00 pm until 12:00 noon and sometimes 3:00 I’m down to 188lbs. If I was aware of this a year ago I may have been able to forgo that operation. I’m hearing of people reversing plaque build up with Keto plus D3 and K2. But supplements will NOT work without stopping the carbs. People criticize Bloomberg for try to outlaw sugar drinks, but you can see where he’s coming from. Sugar kills.

  • Oddly enough I was a type 2 diabetic a year ago so I went on a calorie strict diet some change was seen but not good enough western diet of course then I went paleo for 3 and 1/2 months more change was seen but still not good enough my response to any extra carbs still drove my blood glucose up to the 180’s for up to 3 hours YIKES! Then I went carnivore Keto it’s been 6 months and a week and I’ve carb loaded 4 times for one day each in the last month just like the other “calorie controlled western diet and paleo” I was formerly on but know my blood glucose will only rise to 122 within 2 hours max and back to normal 95ish within the 3rd hour I so happy my pancreas and liver are doing what their supposed to do I’m assuming my Beta cells are back online fully? FYI my carb loading on all these test consisted of bread, cake, ice cream, candy of some kind and approximately 200 carbs that day of testing and I consumed these carbs all within the hour one side note when I do this now I get one hell of a headache and feel brian fog almost like being hung over most of the next day and ketones are reading lite on the urine stick but by the 2 nd day I’m back in full ketosis it used to take me about 3 to 4 days to get back into ketosis.

  • This one is a really great episode. I´ve been doing keto for almost a year now and i feel totally fine.
    The only thing i find a bit funny is when Mark said “you have to recover” while having watched both episodes where Tom interviewed David Goggins.
    I thought to myself “maybe you should talk to Goggins about resting and recovering” XD

  • Thanks to the Keto diet I lost like a lot of weight. I lost 10 pounds, for some people that doesn’t seem a lot, but for me was a huge achievement because that was something that I started doing just for curiosity. And later became part of my lifestyle.

  • I’m a little confused! How do you get “pounds of body fat from your bmi” to know what your “lean body mass” is??? This video is the bomb!!! I’m so glad I found you Natalie Matthews!!! I’ve been weight-training for about 1 year now and have been vegan for 9 years (August) and I’ve been taking part in 1st Phorms Sprint Challenges for a year now and I feel like they always put my protein way too high and carbs way too low. I’m feeling lethargic and am really missing beans, and veggies. Lol those are considered “carbs” to them, not protein sources =( My current macros are at: 1226 cals/day, 133g protein, 88g carbs and 38g fat. I feel like that’s way too low on carbs! So I’m trying to do this on my own now and you guys have this awesome video and I was doing great up until the point where I need to figure out my “lean body mass” lol. I know I’m 144lbs, 5’4″ and 46 yrs. old. I also know my calories to “lose” body weight are in the 1200’s. So that would make my “maintenance” calories in the 1700’s. I’m stumped after this point. Oy Vey! =’-(

  • Love your channel, I went fully back to a vegan diet, I’m 5’7 and got down to 98 pounds from lupus and ulcerative colitis. I put them into remission after going back to plant based diet, but unfortunately the doctors prior made me gain weight with whey protein, now I’m 115 and skinny fat. I need build lean muscle and get my body fat back down. Can you put a menus for meal plans that’s easy? ❤️❤️

  • So stoked to have found this. Thanks LCDU. Keep your videos coming. Lets change how people eat and age. BTW, a link to the video Rob mentions at 1m in would be appreciated. (Found it: https://www.youtube.com/watch?v=TXlVfwJ6RQU )

  • This is a great video! I don’t know if I’ll ever use this information, but maybe someday if I ever get serious about losing the last bit of weight. I feel I’m permanently 10 pounds over weight. I’m at 150lbs at 5’7”

  • 1,2,3) small calorie deficit, 4) get 1g protein/lb LEAN body mass, 4) weight train preferably 5 rep max to fail to highly tax nervous system with moderate structural damage. 5) don’t do high or moderate intensity cardio, only Low-intensity. 6) periodically Re-Bulk for a few days. also note though small calorie deficit is more important than the rest combined in my experience.

  • I didnt get it. Did he say 2 hiit per week and 4-5 liss per week? Does he mean 6-7 Times per week cardio? Plus The weight lifting?

  • I’m marathon training and trying hard not to lose TOO much muscle. I’d also like to drop about 20 lbs (mostly fat!) to get to my personal ‘ideal racing weight,’ so I’m in a SLIGHT calorie deficit, running 4-5 days per week (right now about 25 miles a week, steadily increasing mileage), and strength training 3 days a week. I’ve upped my protein intake and am taking a daily dose of BCAAs, staying hydrated, and getting a good night’s sleep each night + getting in a short nap some afternoons. So far, so good. I do an In Body Scan monthly and am still actually GAINING about 1-1.5 lbs of muscle monthly!

  • Hey man, it seems impossible for me to hit my caloric deficit and get enough protein through the day. Protein is very calorie dense. Guess the answer is increase activity or cardio. Answered my own question. ��

  • What about doing the exercises with drop sets?
    I mean… doing:
    1 set 10reps
    2 set 10/20
    3 set 10/20/30
    You are doing both strength and many reps.

  • 4:04 re: Inuits, *I was unaware the Inuits were a blue zone group, go to Google it and find out I want aware because they aren’t.

    They have a life expectancy a full 10 years shorter than the average Canadian who eats the standard Western diet.

    Just over 4 minutes in and the speaker is already debunked with a quick Google search.

  • Great informative video you two. Thank you so much for explaining in such detail. Natalie, I just recently stumbled across your YouTube Channel and it has instantly became one of my favorites. I too am a vegan and I love your different recipe ideas. You keep it fun and interesting! George, you are funny as can be. Your “mean mugs” to the camera when Natalie is recording are hilarious! Regardless of what Natalie says! Keep up the great on screen chemistry. You two are a cute couple. Not annoying LOL! Love it!

  • Chris Froome might train on a keto diet but he certainly doesn’t race on it. https://www.scienceinsport.com/beta
    I don’t believe any elite endurance athlete is competing solely burning fat. Even if they were fully keto-adapted they would be burning 1.5g of fat per minute which only equates to 810 calories per hour. I burn more than that riding at 15 mph!

  • one question: sometimes it becomes difficult to intake even 0.8 g/kg body weight. But i do work out few times at home in a week.. So, will that reduce my muscle mass?

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDiet proved me wrong.I am eating delicious and nutritional rich food and still reaching my fitness.

  • This guy is the best fitness advisor on social media. Shows no ego, provides supported information, weighs and balances both sides of arguement.

  • Hi I’ve also seen a picture of you with Q&A on using Crissi Carlvaho vegan fitness food.. do you have any recommendations on using her ebook?? Before I purchase it I’d like to know what you think? And which one would you suggest this one or the one with the link on your YouTube channel??

    Thanks a bunch

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • WHAT IS CHRONIC CARDIO.!

    CARDIO IS BRILLIANT FOR MY MENTAL HEALTH. SO I DONT WANT TO GIVE IT UP. A GOOD 5-10K PER DAY…. 30-60 MINUTES OF RUNNING IN THE MORNING….. SEEMS TO HUGELY BENEFIT MY MENTAL HEALTH.

    HOWEVER I KNOW CHRONIC CARDIO IS UNHEALTHY.

    SO IS THIS CLASSED AS CHRONIC CARDIO?

    AS A VAGUE BALL PARK FIGURE…. HOW FAR IS CONSIDERED CHRONIC AND HOW FAR IS ACCEPTABLE?

  • In my case im doing all the steps, but im still losing muscle mass. Is it possible that my carb intake might be too low and im using up protein instead? My protein intake is 2.5 gr a kg.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack

  • I love how no ketogenic studies have actually shown a performance BENEFIT.
    “keto athletes burn more fat!”
    As if there’s a prize for who burnt the most fat during the race.
    No, the person who WINS the race eats a LOT of carbs.

    If you want proper data on how proper athletes eat to perform, look up Louise Burke, Trent Stellingwerff, and others in the area.

  • The keto diet completely took away my sore muscles and terrible joint pain and stiffness! Im flexible again and the weight just fell off!

  • Can someone answer. Why does volume matter at all? Recently I hired a personal trainer. We did 1 set, really slow reps, until muscle failure. Usually after 1 and half minutes. If I went back to try for a rep, I honestly couldn’t. I see this kind of resistance training recommended somewhat on the internet for cyclist like me. Just in general though, if you’re working out till failure, why does volume matter?

  • Not hating but what is that thumbnail man you’re right arm is way smaller than you left arm # not hating I view all your videos and apply all most all of them to my training

  • so I just started again after about 10 years. I was bulking big time I was up to 320 lbs! It’s been about 2 weeks and I am eating about 1600-1900 calories a day. I am also training 4-6 days a week. sometimes 2 times a day. I am doing stronglifts 5×5 every other day. about 20-30 mins of cardio a week and really just expermenting with different excersises I’ve never done on my “rest” days or when I go back for seconds on the same day (or ill bust out some cardio) I haven’t lifted for a long time so I am scared to load my max weight with no spotter, I am also afraid of hurting myself or using bad form. my guesstimate is that I am going to about 75 percent of my limit. I know to take a break and not go to the gym when I feel weak and sore or my muscles are shaking. I am really just wondering if I am doing the right thing.

  • This was suuuuuuch a good video! I’m vegan and I’ve been struggling to figure this out because most things online are based on a omnivorous diet. Thanks a mil! You just got a new subscriber girl ��. P.S. I went to high school in Jacksonville ��.

  • one question:how do u gain 1kg of muscle while dieting after working out for 10-13years if u are natural,was it tested on enhanced athletes??

  • I remember Mark Sisson from P90X program when he made the meal plan for that! I knew I have heard about him before! Good to know he approves keto!

  • Took a Keto and glucose test before and after a heavy duty workout. At the time I was Orthorexic and in therapeutic Ketosis with IF. Both Ketone and Glucose levels dropped significantly after the workout. After two years I’m benefiting from my Orthorexic and Ketosis lifestyle. No Butt and No Gut!

  • Also, it should be noted that if you lose the same amount of weight in 5 weeks as opposed to 9, what’s stopping you from maintaining your target weight and gaining muscle in the following 4 weeks. If anything that is arguably a better way of doing it

  • You know Tom you do a good interview until you start dropping “F” bombs where they give you the appearance of being badly educated with a small vocabulary. I sure your intelligent guests cringe every time you drop one and is one reason i decided to stop watching J. Rogan as I have worked hard all my life to improve my vocabulary! Listen to your guests and you will hear no “F” bombs coming from them! Thanks

  • If I wanted to utilize the 12 week strategy (3 phases), how much of a caloric deficit should I utilize if I’m 5’9 and 190lbs? I read that my maintenance is about 1900 calories

  • Anyone going to be at the Arnold Expo in Colombus this weekend? I’ll be there at the Greater Columbus Convention Center at the Rise and PEScience booths on Saturday and Sunday if you want to come say what’s up! Hope to see some of you guys there!

  • Ok so in a cut, body weight to protien in diet what should be the guideline at least a g per lb or more protien that lbs of body weight

  • Muscle comes back very easy in a month just by eating maintenance and doing resistance training, and no cardio. This is something that studies like those don’t take that to account.

  • The Inuit example doesn’t show ketosis isn’t the best metabolic process… it shows it isn’t the best process for surviving in the cold (perhaps). It’s also a strange claim to say the body “tries to get out of ketosis.” Why not just say the body turns it off when it can in order to prime it for use later? Ketosis optimizes your chance of survival when food is scarce… preserves muscle, aids endurance / persistence hunting, even spares glycogen in muscles for bursts of speed. Eating, any eating, probably turns it off (unless you precisely match starvation macros), because eating isn’t just your chance to get all your nutrients, but it’s your chance to store fat for ketosis again. Evolutionarily, feasting and fasting was the normal diet, and so it makes some sense to say there’s no such thing as an optimal diet for people who eat constantly. I don’t see how it follows from any of that that ketosis isn’t our best metabolic condition. Flexibility has WHAT value in an environment like our modern one?

  • Is there any evidence that the Inuit can’t enter ketosis other than what he presented? Has anyone actually taken Inuit populations and tried to get them into a ketotic state and failed?

  • I weight 80 kg (176 lb) and I’m 6 ft and I am losing weight and I am eating around 1400 calories a day and not really getting that hungry, is this too little and will I lose a lot of muscle?

  • Does Custokebon Secrets really work? I notice many people keep on speaking about Custokebon Secrets. But Im uncertain if it is good enough to lost lots of weight.

  • Very underrated channel! I’ve been watching your videos from last 1 month and they are really very informative and great at the same time!
    Love and Respect from India

  • does anyone think that doing high carb low fat days every now and then could aid in weight loss?
    my weight loss slowed down on keto after one year. now nothing is moving in the right direction (gained a little bit) the last 15 months.

  • Hi Doc, I am a 74 year old Keto adapted marathon runner. I found your talk immensely helpful so thanks. I have been Keto continuously for 21 months proven by breath analyser. It took about a month to reach a decent level of ketosis. My performance fell for several week before recovering. I had a short period of bad depression. I have been floundering around on race nutrition. I use the Stryd power meter algorithms to track metabolic fitness, endurance and strength. My metabolic fitness is at record levels. The other measures are as good as ever have been. I feel so happy. I experienced a number of health benefits including tooth health and asthma improvement as well as a acid reflux going. Regards, John

  • ..around 36:00 he is explaining what is so great about keto.

    ..eat anything, only stay with keto and not feel hungry.

    This means, I am not eating the next thing or more attempting to reach satiety.

    I do not feel hunger now.

    I can be 18:6 or OMAD and feel great: I feel great.

    I have energy.

    I enjoy food.

    I have satiety.

  • I get it…you got a DARPA grant to make sure our young people are in tip top shape when they go over to other countries to kill innocent men, women, and children for corporate profits. Sorry…that’s disgusting!!! Thumbs down and moving on.

  • I wish someone would look at long distance hikers. Folks who hike 30-40-50 miles a day, for months on end. Carrying all their gear, food and water. These folks are the most amazing athletes I can imagine but no one really pays any attention to them. Of course, there is no money to be made in long distance hiking.

  • Im going to try something different as an experiment because it takes 2 weeks to loose muscle strength im bulking till end of april then going to start doing 1 week high protein and just lots of cardio each day of the week then a very clean bulk like only just surplus cals for a few till end of august if needs be but if ive lost enough by then just go back to clean bulk then back to normal once the sunshine goes away

  • Please please make a video on how to figure out your macros for muscle gain! I am happy with my weight yet I am so lost on how to calculate my macros for muscle gain. Please help! I want to know my macros so I can begin to meal prep properly. Thanks!

  • Cardio doesnt cause muscle loss unless you do slow cardio for a long period switch it up with sprinting and faster jogging w some speed walking

  • I’m loving keto. There are so many recipes for flourless chocolate cakes, zero carb ice cream and breads! I’m not missing out on anything. In fact, on keto, you get to eat everything and still lose weight.

  • I enjoy d video.. I’m still trying to figure it out. I will watch it a few more times. This is d best explanation by far I’ve seen. Thanks for making this video.

  • Awesome interview. This is proof That success leaves clues. For me to overcome the emotional pieces that are not working for me in my life is a rite of passage. When I feel hungry I say to myself. It is my body eating my fat. I love learning from other people that are striving to grow and be their best. I am so grateful that I have access to these lessons. I no longer spend time I invested. For me its return on investment return on time and return on relationship. For all of those people that keep preparing to do what is needed remember this. More important than knowing the know is doing the do. I am on day 7 With a keto Diet. And just finishing up a 42 hour fast. For those of you who are reading this please please no. We all can do this we all can become better. Happier. Healthier. ER stands for extraordinary results. My intention is for one person to read this and take the actions necessary to change their life. Thank you for the opportunity to share.

  • I stoped watching this Video As soon as I saw you doing three plates on the bench and only going 2 inches down with your back curled up come on man lol

  • I never did get the keto flu, but, I also have had my blood glucose taken after having a sugary beverage from Starbucks (before I changed up my diet)… and it didn’t seem to really be impacted as significantly as expected by that either. Wonder if there’s a connection?

  • On min 13 he suggested that you can get out of Ketosis in one 25 grams of carbs. Every person is different and they have different threshold with regards to carbs and Ketosis. So far not fully impressed by it. But I always see it to the end.

  • how often should I train?
    Do you recommended 2g protein for 1kg bodyweight? Maybe you can do this video also for weight gain? What if I don’t know my lean body mass?:/

  • Great video. Curious to know thoughts on this approach.

    For Competition Prep I’d think that employing a strategy that uses two Phases: Transition Mode 1 Day Intermittent Fasting / 1 Day Full Caloric Feeding to slowly create a Deficit, then nearing Competition Day switch to: Deficit Mode 1 Day Fasting / 1 Day Full Caloric Feeding would yield superior results based on the latest Data. Assuming one consumes 4,000 Calories /day, consuming all 4,000 Calories on Day 1 and Fasting Day 2 will yield a 50% Caloric deficit. If Weight loss does not progress fast enough, reducing the amount of Energy Calories consumed little by little on the Feeding days will solve the stall. Increasing Slow-release Protein foods like Lean Red Meat during this time will help to reduce Muscle loss and provide a surplus of Micronutrients. Increasing Sodium intake to 4–6g/d of unrefined Sea Salt (yes it is safe) will reduce Cramping and Electrolyte imbalance. This will keep Muscles looking pumped and full, and Energy levels stable.

    Theoretically, this approach should yield a better result than daily Caloric restriction, which has been shown to Cause Hormone Imbalances, Increase Hunger and Emotional Disturbances, Decline in Appearance and Fatigue. Short-term Fasting (24 hours or less) has been shown to Reduce Hunger, Increase Growth Hormone, Spare Lean Muscle Tissue, Burn more Fat than Muscle, Improve Tissue Repair / Recycling, Balance Hormones and Maintain Energy Levels.

    Something to consider. I would not do this as a lifestyle – only where Weight Loss is the goal.

  • Did you ever do a muscle gains video? I would love to see that broken down like this fat loss one. Thanks! Love your page and your IG!

  • I am quite experienced in macro counting, as I did it for years consistently and years on and off. But this video still taught me heaps! Thanks guys ����

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES

  • So do u recommend to start off by using an online macro calculator to give us our macros, from there test it out for 2-4 weeks? And adjust it depending if ur gaining weight? But what if ur loosing to much? Add 3,500 back onto the calories given? Just wanna clear it up before i give it a go

  • What do you eat that fits all of these macros for a vegan???? When you get protein as a vegan, you are also eating sooo much carbs too

  • Aside from the Inuit, there were other populations around the world who lived on diets that were virtually or completely free of plants. These including the plains Indians (called ‘a people “en Dios ‘ by Columbus 250 years before Hindustan was called India), and the Masai. Nomadic herders in Northern Africa, and across the Middle East, reindeer herders, the Mongolian herders these people lived primarily on the meat and milk of their animals. Plants tended to be used as seasoning or medicine.

  • How did you determine the lean body mass? I understand that lean body mass does NOT equal body weight, however I’m not sure where you got the number from?

  • I’ve been carnivore two years. I can have a cheeseburger and still measure 0.8 ketones later that evening, even though my blood sugar is 115.

  • I‘m so grateful for all the studies & research that have been done on sugar and its effect on our body and mind. Since going keto and combining it with IF & extended water-fasts (4-5 days) I’ve managed to control my autoimmune disease! I’m 20 years old, never have been overweight but I’m doing this for my health and mindset. This is the lifestyle I want to commit to for the rest of my life.:-)

    We’re on a good path! Much love & strength!

  • I understand it’s better to diet slower, but long diets seem to have diminishing returns the longer I go…. What would you think about 1500k a day for 150lb male for a 2 week minicut?

  • great talk. i have also found many similar things in electronics like his comparison. for example, when rechargable batteries lose their performance, it is from high internal resistance. it’s very similar to a diabetic who is resistant to carbs. even the graphs of this look the same

  • I’m a 58, almost 59 year old cyclist who has been practicing a low carb/high fat diet for four weeks. This winter I’ve trained mostly on an indoor trainer keeping a low to moderate level of efforts — and have done fine using fat as fuel. The weather here in Michigan broke for a bit so I recently rode outdoors on a very demanding, hilly route. During this outdoor ride the second large hill I encountered, where my heart rate elevated over 170, I immediately bonked and had to walk, (keep in mind years prior I’ve logged 4500 5000 miles per year on a bike and never walked due to exhaustion). I new I had 18 more miles to go to complete this particular ride. The fascinating thing was every hill I would encounter, (and there were many) I walked a little less and by the time I had finished the 22 mile route I was able to ride up each punchy hill, (slowly, but able to ride), It was as if I could actually see/feel my body adapting and using fat as fuel at increasing intensities. The bonk actually went backwards during this ride — hit the wall at the beginning yet performance slightly improved as the miles went by. It was something I had never experienced before.
    I have a lot of training to do to get my performance/speed back up… but at least I know it’s possible. Your one chart that showed carb depletion after intense exercise in athletes, (different levels of fat adapted athletes) reenforced my thoughts on this. Great information you’ve provided.

  • I love how low-key Volek is. When answering the first question about purported ketogenic diet study indicating shorter lifespan. It transpires they were not looking at true, well-formulated ketogenic diet data. It was an epidemiological study. (And this is how the media and the establishment pulls the wool over eveyone’s eyes).
    “The media and the headline were a little beyond the data.”
    In other words: Fake news
    That’s where we are. Life imitating mainstream nutrition science over the last 50 years.

  • def the first time going into ketosis was by far the worst for me. Subsequent times were easier and then after switching from low carb to carnivore the last 4 mos the transitions are seamless. I ate mostly SAD over the last 2 weeks for holidays, but I’m winding down day 2 back on carnivore and nothing. Actually I felt amazing today. The human body is amazing!

  • Good pesentation from a different point of view. However, I would like to debate a few topics that Robb made. First is that the fruits & vegetables today are not same as what they were thousands/millions of years ago. Humans have hybrodized and cross-bred them to be bigger, sweeter, less toxic to make them palatable for profit.

    Second, based on Dr Paul Saladino whom I agree with, carbohydrate is not and was not found on every part of the world where humans roam. The macros that were avaiable for consumption in every part of the world is only fat & protein. Therefore, it can be concluded that there is no such thing as an essential carbohydrate. The liver can make glucose on demand via gluconeogenesis when it needs to. On the flip side, there are essentials in fats and proteins that humans cannot exist without. Some may argue that there are micronutrients and other nutrients required in plants, but the fact is that everything we need can be found in meats (and in larger quantities). Low carb is an option for those who still prefer to eat plants not a necessity.
    Third, Robb did not mention plant toxins and proteins that cause cognitive, digestive, and metabolic problems for not only humans but for most animals. These are defenses that plants evolved to protect themselves from being eaten and to become extinct.
    Forth point, according to Dr. Cywes whom I also agree with, he stated that any modern diet that requires supplementing is an incomplete diet. Humans should be able to get all nutrients and essentials from food intake. Supplements are produced primarily for profit. Should an apocalypse occur it would be difficult to buy Omega-3 and B-complex supplements.
    And lastly, I had heard from other presenters that the Inuit people, they primarily consumed the animal fat, organs, some meat. The lean meat they would feed that to their dogs. I could be wrong on this last point as this was just I can recall from other lectures that I watched.

  • Hi Robb Wolf, Very interesting talk but disappointed that the references mentioned 16 minutes 15 seconds are not available from your website. Also really surprised that no one else has has assumed these references?

  • 6:08 I highly doubt Doritos would have admitted to the fact they use power law to formulate their product.

    Isn’t it a given companies are super secretive when it comes to how they come up with their product?

  • Isn’t the maintenance calorie calculation get thrown off by variability in activity?
    What if I hike one day, run the next and lift the third day? Is there a way to account for that when trying to find your maintenance calories?
    Based on my personal experience the calories burned during exercise in MyFitnessPal overestimate how many calories I’m burning.

  • A group of people that had already trained for 10+ years gained 1kg of muscle in 8 weeks while on a caloric deficit? Wow, I find it hard to believe.

  • Min 22 indirect calorimetry is not a great tool as the CO2 in the lungs may not be the same in the mitochondria. A full carnivore not consuming carbs is not utilizing glucose as their main fuel. Granted that’s there is some gluconeogenesis but is not accounting for the RQ of 1.0.

  • I’ve tried bodybuilding for 3 years. I have been so consistent going to the gym. I’ve tried high reps and low reps. I’ve tried bulking, I’ve tried cutting. I wouldn’t mind being big with some fat or small but cut. I would honestly be happy with either. When I bulk, I just get fat and my strength gains plateau. When I cut, I lose the muscle but my belly flab and love handles don’t leave. I just want a nice body regardless of what “type” it is. This shit is rocket science. I bet I could take a rocket science class and do better than I do in the gym. I don’t get it.

  • Yes to building muscle video please. Also my coach uses.8 to 1.2 per Kilo not pounds. Is that also correct even though the number is completely different?

  • Please bro, I need your help right now.

    I Started the gym about 2 months ago, and despite my 1st weighing being amazing, the 2nd one (which i did today) was demoralizing. (I Trained full body workout 1 year before for 5 months, went from 73,5Kgs to 68kgs in 2 months and lost only 0,6kgs of Muscle while having a worst nutrition AND doing more cardio (Around 10kms per day, 4 of them running cause 6 where going and coming from the gym).

    1st weighing: Lost 1.6kgs (76,9kgs to 75.3kgs), 1,7% BF (From 19,4 to 17,7%) and lost 0gs of Muscle (58,9%)….Yea. I was working out 6 days per week, doing 10/15 mins of cardio Pre AND Post workout and started doing Full BODY Workouts.

    2nd weighing: Lost 1.8kgs (75.3kgs to 73,5kgs), 0,5% BF (17,7% to 17,2%) and lost, get ready, a whopping 1,2Kgs of Muscle Mass (57,7%). I started doing Push/Pull/Legs, still working out 6 days per week but i reduced cardio to around 10 mins pre AND post workout and started lifting more weights but less reps.

    Main Note: I check my MACRO Tracker and My Macros/Nutrition barely changed, still kept eating around 120 to 160gs of proteins and still kept eating carbs, My Nutrition isnt the best i know but it didnt change much for a drastic reduction in Muscle Mass.

    Do you have any advice/reason to why this happened? My Lifestyle didnt change in that period at all, perhaps sleep? I even started drinking more water. NOTE: I did eat a protein Bar and a Energy drink 10/15 mins before weighing, the nutricionist said that maybe caffeine could have worked against me?

    Still, thanks for reading! Im really demoralized cause at the end, i regressed, losing 1kg of Muscle is big.

    Best Regards,

    Rúrio

  • something that is missing is this low-car stuff is “food combining” eat protein and it takes 4 hours to digest in the stomach, east starch and it hangs around in the stomach 3 hoursmix them in the same meal and the food hangs round in the stomach for 8 hours plus and rots lot of very good benefits to “Food combining”: eating protein & starches separately and les faddy and so easier to maintain longer term

  • Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  • Nearly everyone forgets that humans most everywhere around the world have access to foods our ancestors did not. Not just highly processed foods… but also the tortillas and the beets and carrots Wolf mentions were available only ‘a wink of an eye’ ago, in evolutionary terms.

    It does not take a genius or an advanced college degree to check out the wild ancestors of domesticated plants now common in our diets. Wild wheat and wild corn, from which the tortilla is made, are excellent examples. Those species, and others like beets and carrots, were smaller and contained a lot less starch (chains of sugar molecules) and sugar than the domesticated cultivars (cultivated varieties) and they had lower yields. Pull up a Queen Anne’s Lace plant and compare that to the carrots from your garden or the supermarket, for instance.

    The changes in fruits larger, sweeter, longer bearing seasons may be even more dramatic.

    AND those foods were not available in either the abundance or as constantly all year long as grains, high-starch vegetables, and sugary fruits are now. Early humans, according to anthropologists, tended to live and migrate along ocean shores and rivers where food was most always abundant, food that was a good source of protein and high in fat. The evidence is clear, as well, that our so-called ‘primitive’ ancestors tended to hunt large mammals to extinction. (This may be due, at least in part, to the practice of driving entire herds over cliffs, as it is difficult to impossible to single out one animal from a herd if one is on foot.) After the depletion of game animals in a region, farming of grains and other starchy foods became common. Note also that traditional hunters, like predators, eat the organs and the fat first, and eat the muscle later… or leave it for scavengers if they can find more prey.

    We tend to forget the once common knowledge that animals were preferentially hunted, and farmed animals later were harvested, when they were fattest.

    It is not disputed that humans have no need for dietary carbohydrates. Or that humans will die without a minimum of certain fats, though the general public seems unaware of these things. Paleoanthropologists can tell almost at a glance whether ancient human remains came from a person who was from a ‘hunter-gatherer’ or farming culture because of the physical development and better teeth. See ‘Nutrition and Physical Degeneration’ by Weston A Price, ‘Paleopathology and the Origins of the Paleo Diet’ by Dr. Michael Eades on YouTube, and ‘The Case for Nutritional Ketosis’ by Dr. Stephen Phinney, PD also on YouTube for more info.

  • How controlled were these test subjects? I know if I run to the lab before a glucose tolerance test my numbers would be a lot lower.

  • Is it just me, or does the kind of hysteresis we’re seeing between carb-based metabolism and fat-based metabolism make sense for humans in a hunter-gatherer setting?

    I mean, in this type of setting, being in a state of plenty in a gathering scenario (which is likely to be highly biased toward plant-based, high-carb foods) means the body easily switches over to using carbs for fuel. Additionally, an over-abundance of such foods will go straight to fat for longer-term storage. Conversely, being in a state of plenty in a hunting scenario (which is likely to consist largely of high-protein, high-fat foods) means the body can either use carbs for fuel (assuming a high level of protein intake, which results in sufficient gluconeogenesis to keep the body burning carbs) or in using fat for fuel (assuming a high level of fat intake). Here as well, an over-abundance of such foods will go straight to fat for longer-term storage.

    In situations where both hunting and gathering fail to result in sufficient calories to keep burning carbs, the body switches to ketosis and proceeds to live off its fat stores until either hunting or gathering results in enough calories to return to carb burning (and, with an over-abundance of any kind of food, fat storage). The whole cycle then repeats between periods of feast and famine.

    In such a setting, it makes perfect sense for anything more than a minimal amount of carbs (or a moderate amount of protein) to switch the body into burning carbs, as this protects (and possibly augments) the hard-won fat stores for times in the future when it will be the only game in town, calorie-wise. It also makes sense that getting into ketosis requires fairly serious carb/protein restriction, as being in ketosis puts the body’s fat stores at imminent risk of depletion-a thing that should not happen unless other food sources become scarce.

    So in many respects, the modern diets that put us into ketosis today are in many ways a “hack” of the body’s ancient preference of burning anything other than fat (and storing any over-abundance as fat), as we restrict protein and carbs to force the body into the ketogenic “starvation mode” while at the same time providing sufficient levels of exogenous fat to either entirely forego endogenous fat metabolism (for the skinny folks) or control the rate of endogenous fat metabolism (for folks looking to lose some of their stored fat).

    I’m kind of surprised Robb didn’t speak explicitly to this point…

  • Where I can find more details about blue zones population commonalities?
    Is it just ‘unprocessed whole foods’ thing?
    How much cooking is still ‘unproceseed’?

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • In order to obtain the metabolic flexibility which I think is optimal, many people who are broken by decades of metabolic gang rape need to use IF and ketosis to push the reset button. I kind of aim to be able to handle all kinds of macros, as long as they come from whole foods (that’s the central point); but first I need to fix a lot of issues.

  • The key point that people cannot understand about keto is the feeling of freedom. I am not a slave to my hunger and my sweet cravings anymore, i have energy, i dont feel depressed and despite having a bad day at work i dont feel the need of binging on sweets to calm my anxiety because my body is 100% satisfied. That is the number one reason why keto and carnivre is so damn powerful. If i cheat sith carbs or sweets (birthda, xmas) damn i am back to being a skave, mood swings, feeling lethargic and not wanting to workout, why people would want to go back to that awful place? Now i simply ignore the noise, eat whenever i want at home and meet others for coffee or a walk instead of a meal and i never explain my diet lifestyle to others, i just do my own thing ��‍♀️

  • last night was the first night in weeks that i was able to sleep without any alcohol in my system. at the start of second week no sugar no grain no carbs. only meat eggs and veggies water and black coffee. i feel phenomenal. i don’t think ill ever stop.��

  • This isn’t regarding content of the video but if you’re going to have an intro animation, please don’t let it be absolutely silent. It makes annoying for the viewer to have to either watch through the entire thing first before adjusting their sound levels or (what I had to do) fast forward to a random point, adjust my sound levels, and then rewind to before the start of the content before I could walk away from my computer. I don’t know if it’s just me but I don’t like starting videos feeling like it’s a movie horror scene where something is going pop out with loud noises from the silence.

  • About Keto diet, he is not right by saying you can eat all kind of vegetables. You should not eat rice, potatoes, starchy foods, fruits too. They contain shugar, yes they contain also fiber, but still are too high in carbs.

  • Fantastic. I can see a future where those with the inclination will really be able to dial in there health with genetics, gut biome etc. The 1.5hr version of this presentation would be great to see��

  • There are so many ppl that say they’ve tried Keto, but have never actually shifted into Ketosis. They give up and never experience the amazing feelings and lifestyle changes and lower food expenses!!!

  • Thankyou for explaining about mustle mass I lost a lot of 5 dress sizes and ate salads not as much meats protein and ended up with skin and Strength issues sagging skin so I’m working now on re building my Mustle strength I do yoga cardio and Hitt woekout 1 day hit yoga everyday and cardio no more than 2 days I see u are looking at low impact exersise I have re changed again diet to bring in more protein foods for my energy levels now from today but trying to clear the excess skin issue under arm sag and inner thighs, top of thighs where the skin is creepy and from weight loss your way of explaining Mustle mass and Strength issues has helped me sort this out as I didn’t realise I needed the proteins while I was exersising I dieted well I’m an 8 now from a 18 but think went too quickly so now need to tone it all mustles back

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  • How interesting that, since I stopped eating all processed and hyper-palatable ‘foods’ (more than 2 years ago) I no longer overeat or binge or ever have the urge to do so. Nowadays I eat a couple of meals a day that are (a) a good protein: meat/offal, fish, egg, cheese (b) cooked with a good unprocessed fat: lard, butter, cream, avocado/coconut/olive oil with (c) low carb veg on the side. I have NEVER felt better and more stable in weight and mood. The improvement in mood was one side effect I didn’t expect. That food industry admit to searching for and developing hyper-palatable ‘foods’ to sell to unsuspecting population that is detrimental to their health is shocking but not surprising. It is the elephant in the room, or rather, the obese human in the room that is told to “move more and eat less” when in fact all they need to do is to stop eating the processed ‘foods’ and switch to real unprocessed nutrient-dense food.

  • They should give obese people a Constant Glucose Monitor like the freestyle libre then let them watch what happens when the eat their normal diet. THEN tell them, every time your blood glucose spikes over 6.0 it does damage to the lining of all your blood vessels (the glycocalyx), and eventually some will fail, giving you numbness, nerve damage, kidney disease, eye disease and blindness, make you susceptible to every disease that comes along. Spiking your blood sugar is like giving all your blood vessels an acid wash.

  • This presentation is astounding. I am amazed how much the arguments and health/nutritional philosophy presented here overlap and are complementary with the ideas that Chris Masterjohn has advanced in his articles, podcasts and videos in recent years. The analysis is so much deeper, more rigorous, and intellectually satisfying than the dogmas propounded by the Procrusteans who endorse the only one true diet allegedly best for everyone. What is common to both Wolf and Masterjohn, it seems to me, is a very solid grounding in physiology and biochemistry conjoined with an integrative (and not merely analytical) approach to health and nutrition.

  • KETO, INTERMITTENT FASTING AND FASTING helped me lose 50 pounds. Here’s exactly what I did:  https://www.youtube.com/watch?v=NnmXsGvAZ7o&feature=youtu.be

  • This is a work of nonfiction and solely the property of the original creator(s). Any names or characters, businesses or places, events or incidents, are factual to the best of the author’s knowledge, at the time of the recording. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

  • Great lecture!

    This explains why there is a case for high carb low fat, which obviously is used by most vegans and wfpb followers. It’s personal. Some people just do better on 100% plantbased high carb low fat.

    But it’s not many of us. The percentage of wfpb followers and vegans is a single digit. Now it’s clear why… That’s the percentage of people that can do fine without animal products.

    All those discussions about what is the best diet,…. It’s mostly dictated by what your digestive system can handle and what your cells prefer.

    But, no high carber can denie this: when you’re on a health plantbased high carb diet, most carbs get converted into fat and stored. A couple of hours after eating, insulin levels are down again, and access to the bodyfat is also restored so that your cells can use the body fat for energy.

    So you can be on a low fat diet, but your cells aren’t.