Attention High Charging, High Performing Athletes…
Are you eating enough calories and protein to optimize your health, performance and longevity?
Is the goal to burn fat or be in nutritional ketosis?
When do you need a digestive reset, liver detox, gut repair and cell autophagy? How do you take out the “garbage” and bring in fresh new cells in the liver, microbiome and gut?
What to eat to improve your recovery and repair so you can train strong again the next day?
Training in a fasted low carb state – improve mitochondrial biogenesis and improve fatty acid utilization
Upregulate cellular transporters and utilize ketones
Training low or fasted may lead to lower power output – so training low depends on the TYPE of workout
To be more fat adapted- don’t be a “hero” – have some flexibility in your fuel, nutrient timing and training.
Train mostly in low state (when low intensity) vs. higher intensity or race pace then add in some carbs (real food)\
Some athletes can tolerate 100-300g of carbs and still balance glucose and ketones- enhance glycogen resynthesis
This doesn’t need to be an “all or nothing” approach!!!!
How to overcome a “flat” look for Fat adapted athletes – options? Salt?
If you are fasting too long- then we may not be getting enough calories in (LEA) and too little protein to help with protein synthesis.
How do I get more protein in per day as Dr. Lyon’s 1 gram of protein per 1 lb of of ideal body weight evenly distributed during the day (3-4 hours)?
Kion Aminos pre, during and post workout
It is a constant struggle to eat enough and hit my protein goals but one solution currently includes:
Here’s a list of the most potent autophagy increasing supplements:
Berberine – This one has many benefits, including increasing autophagy. Take 500-1,000 mg per day for benefits.
Curcumin – Another all star, the anti-inflammatory polyphenol has been shown to improve liver health and increase autophagy.
Quercitin – This is becoming more vitally important considering all the benefits linked to it, including up-regulating autophagy. My favorite quercitin is combined with vitamin C and can be found here.
Theaflavins – This important compound found in black tea has been shown to increase autophagy.
Apigenin – Another polyphenol found in vegetables such as parsley and celery, apigenin has been shown to boost autophagy as well.
These three ingredients are called Senolytics. They can be found combined with fisetin, which is another compound which supports longevity and cellular health, in a product called Senolytic Activator. You can check this out and learn more about it here.
Luteolin – A flavonoid found in certain fruits and vegetables, research has shown that concentrated luteolin can stimulate AMPK and up-regulate autophagy.
Piperlongumine – Isolated from a particular type of pepper, this compound has also shown to be a potent stimulator of autophagy.
These two ingredients work well together and can be found in a product called Autophagy Renew, which you can get here.
Do you need these nutrients to increase autophagy? Not really, but they can help.
Fasting, exercise, and energy-restriction are the best ways to increase it.
Combining a fast or a 5 day period of energy-restricted eating with these supplements can super-charge autophagy and help you slow aging and prevent major diseases.
Blessings,
Dr. Brian Mowll
The Diabetes Coach™
Certified Diabetes Educator
IFM-Certified Functional Medicine Practitioner
Thomas DeLauer sent out this email blog post…
Kind of cool that intermittent fasting is making such a strong comeback this year.
I put together a quick checklist of things to have on hand for fasting and for your eating period.
Note that this stuff is not all required, they’re just helpful items to have. The ones in bold are ones that I really do think you should have, though:
During a Fast:
Apple Cider Vinegar: This is a great craving crusher AND can help put you deeper into a fast.
2-5g Creatine: Does not break a fast, and might help your brain feel strong.
Green Tea: Stimulates Autophagy as well as Theanine can have a calming effect, not to mention some more fat-loss may occur.
Coffee: This is one of the best craving crushers out there, and helps stimulate lipolysis
Electrolytes: If it’s over 12 Hours, add electrolytes.
Magnesium: If you find yourself getting edgy, this can help you relax a bit
Sparkling Water: This is a game changer for giving yourself something to sip on that is satisfying. Mix it with some of the LMNT electrolytes too for a healthier “soda”
Lemons or Limes: Although they technically have a couple calories, the benefits outweigh the 2-3 calories in terms of digestion as well as gut biome benefits
Ginger Tea: If you start getting hunger pangs, this helps ease the digestive system
Cinnamon or Cinnamon Tea: Helps reduce cortisol a bit if you get stressed out. Also good to have right before breaking a fast
Bone Broth: Either to use to break your fast or to sip on if you absolutely have to break your fast. You can have a few ounces and then be back to fasting if you must.
Pullup Bar 🙂 : Kind of a joke, but point here is that you should be mildly stimulating your muscles throughout the day of fasting.
During Your Eating Period (note this doesn’t include your actual healthy food choices)
Keto Diet Podcast
EAAs (Essential Amino Acids): Not necessary, but can help the availability of protein once you do start eating some protein.
Electrolytes: Again, Electrolytes are critical once you do start re-feeding because the minerals can be better utilized. Again – Free variety pack of flavors when you use that link.
Cod Liver Oil: Replenish those omega 3s, Vitamin D as well as Vitamin A
Magnesium: I recommend a dimagnesium malate here at maybe 4-500mg
A good probiotic if your diet hasn’t been balanced (recommend SEED or Sunwarrior)
MCT Oil: Great if you’re breaking your fast earlier in the day and want to carry on the brain power
Adaptogens like Ashwagandha or Rhodiola Rosea – These can help you adapt a bit more to the stressors experienced during fasting.
5g Glutamine: This can help repair the gut a bit more and help the immune system, especially if you worked out hard during your fast.
There are obviously many more things I could list. But you also don’t need all of these either. Don’t hate the player, hate the game, haha! I’m just trying to provide as many pieces to help people as possible.
FREE GIFT WITH PURCHASE- our community can receive a free LMNT Sample Pack with any order when you order through our link DrinkLMNT.com/LowCarbAthlete
WHAT IS LMNT?
LMNT is a tasty electrolyte drink mix with everything you need and nothing you don’t. That means a science-backed electrolyte ratio – with none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS.
Key benefits:
Prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms of electrolyte deficiency. (read more here)
Boost performance and recovery. Electrolytes facilitate hundreds of functions in the body, including the conduction of nerve impulses, hormonal regulation, nutrient absorption, and fluid balance. (read more here)
Support a low-carb lifestyle by preventing, mitigating, and eliminating the “low carb/keto flu” (read more here)
Support healthy fasting. LMNT replaces electrolytes without breaking a fast. (read more here)
Dr. Mindy Pelz posted this video on OMAD this week…
Is this appropriate for you on your training days? Luteal phase?
What if you are exercising daily or under extreme stress?
What about giving some love to your liver, gut and hormones first?
The liver has over 500 known functions. It is involved with digestion, the endocrine system, controlling blood sugar, and protein and fat metabolism. Chemical exposure in this part of the 20th century is unprecedented in history. The average American consumes 10 pounds of chemical food additives each year. Add to that the chemical burden caused by food sprayed with pesticides and from air and water pollution, you can see that our chemical burden is considerable. The body has systems designed to eliminate waste and to detoxify poisons. The liver chemically converts toxins to be easily eliminated by the kidneys. Detoxification is an ongoing process. The sheer volume of chemicals in the environment and in the diet has caused many people to reach their threshold of tolerance, which has adversely affected their health. When the body is burdened with more chemicals than it can efficiently detoxify, chronic health problems can occur. Problems like allergies, skin problems, digestive problems, headaches, fatigue, joint pain and a variety of ailments can be caused by chemical exposure. Theron Randolph, MD, and early researcher of chronic allergies, was convinced that the increased incidence of allergies and other chronic health problems in the latter half of the 20th century is due to the amount of chemicals we are exposed to on a day‐to‐day basis.
Recommendations for Keeping Your Liver Healthy Nutrition- Foods to Include:
• Beets and beet juice • Dark green leafy vegetables, beets, endive, cucumbers, garlic, onions, artichoke, sprouted seeds, grains, vegetable products (raw or juiced only). • Plenty of fiber rich foods • Liquid (at least 6‐8 cups a day) • Any type of green juice or drink (can be mixed with some carrot juice) • Liquid chlorophyll Foods to Exclude: • All processed and refined foods, salt, strong spices, sugar, alcohol, drugs, synthetic vitamins, fats/oils, non‐organic meats and dairy (due to hormones), coffee, heavy starches (potatoes, rice, bread, cereal), heavy proteins, chicken, eggs, milk or milk products • Condiments except lemon juice and a little salt • Avoid hydrogenated oils • Avoid chemical additives Juice/Tea: • Red beet (tops and roots) mixed with carrot (1/2 cup) once a day • Dandelion root tea: steep 1 teaspoon in 1 pint boiling water for 20 minutes once a day. • Lemon juice and hot water • Grape, radish, papaya, and carrot juice Other: • Deep breathing, 30 seconds each time, 10 times a day • Brisk walk or other exercises 20‐30 minutes a day • Drink clean filtered water (at least 2 quarts a day) • Do not use aluminum cookware • Castor oil packs (Queen of Thrones Packs) • Alternating hot and cold spray to the liver area • Regular sauna
Attention High Charging, High Performing Athletes…
