LOW CARB Cheat Sheet

Updated: Jan 8


Day 43

Good morning. How are you feeling post your fast day? I have to admit that I had a little too much coffee on an empty stomach and got that onset of nausea. My only solution to this was to reach for some BCAA’s which seemed to settle things down a bit.


Did you train on an empty stomach? My day was busy, so the gym was left to the evening, and I was a little flat whilst on the rowing machine. I do find Mondays to be quite tough, especially since food is not in the equation and sometimes a stroll into the kitchen is done without thinking. I end up in front of the fridge, only to realize that I’m not meant to be foraging like a hungry bear. — the struggle is real, but it keeps me on my toes.


The one treat I allow myself is a mustard bath after gym. (yes, the drought has receded far enough to be ok with a Monday bath) — It’s a great detox, especially if you have ailments like sore joints etc. Some have heard of Dr Rhonda Patrick, who is making a name for herself in the worldwide Wellness industry. She’s a great advocate of heat treatment.

Hot baths significantly increase Growth Hormone over baseline, and both sauna and hot baths have been shown to cause a massive release in prolactin, which plays a role in wound healing. I usually stay in a hot bath or sauna for about 20 minutes, which is long enough to significantly elevate my heart rate. I push a few minutes past dynorphin release, which usually makes one feel dysphoric and want to get out (but *not* to dizziness or lightheadedness). Generally, I’ll listen to an audiobook during the heat, then cool off for 5 to 10 minutes using under a cold shower. I’ll repeat this cycle 2 to 4 times.


Since we’re not presenting this challenge in a book format, I have been trying to build your understanding of Diet and exercise as we go along. It would have been easy to slap the gym and eating components of this program on a website, and left it at that, but somehow, I doubt that you would have stuck to it.


The reason I have stuck to this, is because of the wonderful feedback I’ve been receiving from you all. Many have shed more pounds in a shorter period of time than they would have ever imagined. One of our friends lost over 15Kgs in 43 days, whilst most have lost double digits. While it’s great to see a dwindling waistline, it’s the other benefits that go along with a program, that make it all worthwhile. Let’s face it… you’ve accepted a challenge and have committed a considerable amount of time and effort to the transformation. The act of committing to something has already served you well. You have proven to yourself that you can, in fact, handle some discomfort and you do have the “wherewithal” to follow through.

They say that fasting is not just a way of eating, but also a way of finding the self-discipline to be able to abstain from food. If you can control what and when you eat, you are in control of one of the most basic areas of your life. This will spill over positively into other areas of your life. Not only have you become selective about WHEN you eat, but you’re also watching the quality of WHAT you eat.


You have recognized that the body can be in a glucose/sugar burning state, or you can be a fat-burning furnace.


After Rhonda Patrick, another guru to look for is Charles Poliquin. If you’re into strength training (and you should be) — this is definitely the man to follow.


Charles is one of the best-known strength coaches in the world. He has trained elite athletes from nearly 20 different sports, including Olympic gold medalists, NFL All-Pros, NHL All-Stars, and Stanley Cup champions, and IFBB bodybuilding champions. His clients include America’s first-ever Olympic gold medalist in women’s wrestling, Helen Maroulis, long-jump gold medalist Dwight Phillips, NHL MVP Chris Pronger, and MLB batting champion Edgar Martínez, among many others. Poliquin has authored more than 600 articles on strength training, and his work has been translated into 24 different languages. He has written 8 books, including a short gem entitled Arm Size and Strength: The Ultimate Guide.

This interview is from Tim Ferris, but it speaks to the whole carb debate and I’d like to share it with you before I head off into the day…minding his quaint turn of phrase….

JUST BECAUSE YOU EXERCISE DOESN’T MEAN YOU DESERVE SUGAR WATER “The most important thing I’ve learned about nutrition is you need to deserve your carbs … to deserve [hundreds of kcal of carbs] post-exercise, you need to be sub-10% body fat. And the quickest way to know if you have sub-10 body fat as a male is: Can I see the lineal alba [vertical separation] on your abs? In other words, can I see all ab rows? One ab row doesn’t count; you’ve got to see them all. In other words, you have to have penis skin on your abs.” “I’ve got some athletes who do best on 70% carbs, 20% protein, 10% fat. But they deserve their carbohydrates. They’ve got a great pancreas, they’re insulin-sensitive, blah, blah, blah, they’ve got a lot of muscle mass. But some athletes, they’re allowed 10 licks of a dried prune every 6 months. That’s all they deserve and that’s all they’ll get. And after 6 months, they’re actually allowed to look at calendar pictures of cakes once a week.

We have often spoken about ketosis, and how the system takes a few days of sugar deprivation to switch into a fat-burning mode.If you have a drink in the evenings, you will not stay in ketosis. The answer to this dilemma, is to aim more for the SLOW CARB DIET


SLOW CARB DIET CHEAT SHEET

The basic rules are simple, all followed 6 days per week:


Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it.


Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this. You’re just picking new default meals. If you want to keep it simple, split your plate into thirds: protein, veggies, and beans/ legumes.


Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed, although this can cause some peri-/ post-menopausal women to plateau.


Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed.


Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated.


And then:


Rule #6: Take one day off per week and go nuts. I choose and recommend Sunday. This is “cheat day,” For biochemical and psychological reasons, it’s important not to hold back. Some friends keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time.


If you’re a busy person and are not into measuring your calories, the above points are a great rule of thumb to follow.


Next week we approach the final (well, it’s never the end, let’s be honest) phase of the program. I will be sending you some workout updates and we will look at your new feasting plan.


Take Care and have an awesome day!!