How & Why I've Completely Changed My Diet
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- čas přidán 15. 08. 2023
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@@lachlanearnshaw Thanks :)
finding the right individualized diet is literally so hard. Respect that you're putting all this out into the world!
People make it harder than it is. If youre healthy and without disease theres no need for a individualized diet. Especially if youre an endurance athlete youll get all the body needs from a varied diet. Just the amount of food intake covers the needs for protein, minerals, vitamins etc. People wants to be special and individuals, therefore many think their diet has to be special and suited just for them.
I appreciate you sharing about your past diet's impact on blood sugar. It encourages us to examine our diets more closely, even if we're active and not overweight. However, I wonder if such strict carbohydrate reduction is still necessary? It seems we might be swinging from one extreme to another. Diabetics and pre-diabetics can consume carbs, primarily whole grains rich in fiber and moderate starchy veggies in combination with good fats and protein. When consumed moderately and combined well in meals, these carb sources shouldn't lead to blood sugar issues. The focus should be on restricting processed foods and refined sugar. I understand if you're limiting carbs now and possibly reintroducing them later (in moderation) once your blood sugar improves. But overly restricting carbs, especially with high energy needs, can cause other issues, such as digestive and cholesterol problems due to increased (saturated) fats and limited fiber. Unfortunately there isn't enough long-term evidence of these special diets in sports so we really do not know how they impact performance and overall health but I agree that individuality matters. I don't expect you to answer, I mainly offered these as food for thought and I respect your decision. Your athletic journey intrigues me, and I'll follow your progress. All the best 😊
The ketogenic diet- low carb, high fat, moderate protein- was actually used long ago before insulin was a treatment option for type 2 diabetics. Thanks to the keto diet, type 2 diabetic patients were able to keep their blood sugar under control. Look up John Rollo!
I was keto for 9 months, now I’m leaning more towards carnivore (mostly animal based) and I feel great. Carb addiction can be really hard to break, but it’s important to look out for your health and reduce what is causing your blood glucose to spike. I also use intermittent fasting, with an 8 hour eating window. This kind of lifestyle can sound restrictive, but the food is satiating and nutrient dense. Of course, I highly recommend you do your own research and consult your doctor, but also look up Dr. Ken Berry and Dr. Anthony Chaffee. There are many more out there who offer their anecdotal evidence of the success of a low carb diet, too!
@@jens9417 a low carb diet reduces blood sugars because there is less sugar in the body but the cause of it the isulin/glucose tolerance gets even worse because its caused by fat blocking the glucose transport signal molecules, while saturated fat is much more potent than compared to unsaturated fat, also the more on fiber the fat is bound the lower is this effect because of slower absorption rate, and secondary plant substances.
To be on a low carbohydrate animal diet for diabetes controll is to be on drugs for reduce the site effects which are caused by the same drugs.
But the evidenz is clear vegans have 77% lower diabetes type two compared to omnivores, and the increase of diabetes cases in the world correlates with the increase of animal products and isolated carbohydrate especially in combination, so the isolated carbohydrate dont cause the isulin tolerance but accelerate diabetes by a huge margin.
For example there was even a rice diet for diabetes controll and it worked wunders, or outmeal, low fat.
@@quickcube2834 I’m sorry, I’m having a hard time understanding half of what you wrote, but I appreciate the passion. Insulin resistance happens when cells stop responding to normal levels of insulin and the pancreas pumps out more insulin to force cells to respond and take up the glucose in your blood. Your body needs sugar but not the amount the typical westerner is pumping into it daily. People on low carb diets are able to keep their blood sugar stable because the body can create its own steady levels of glucose through the process of gluconeogenesis. Carbs are no longer needed and the body uses fat for its primary fuel source.
Whatever BS you’re quoting for 77% fewer diagnoses of diabetes in vegans, I don’t know. Many times vegans will avoid overly processed packaged foods in favor of whole foods and that does help reduce the amount of sugar in their diet.
Lastly, no one in their right mind would ever recommend a rice or oatmeal diet for diabetics. Those 2 foods spike blood glucose like crazy. As a current non-diabetic, my blood glucose went from 86mg/dl to just about 180mg/dl immediately after consuming a bowl of white rice. While the ADA says that those foods may be incorporated into their diet, caution is advised and moderation is recommended. Do some actual research and don’t spout off nonsense.
@@jens9417 yeah and like i said this insulin resistence is caused by fat, in more detail by intramyocellular fat, in the case of saturated fat its end product is ceramide which inhibite the Glucose transport signal mediators AKT/PKB and therfore the transport from glucose from the outside into the cells were its needed is inhibited, and so less Glucose is going into the cell and more is staying in the blood, the body sense this and so increases the blood Insulin serum levels.
Without intramyocellular fat, your blood sugars can spike with isolated sugars but your fasting Levels would be still the same because there would be no Glucose/Insulin tolerance.
And also do vegans consume 10% more carbs compared to omnivors and still have 77% lower Rates of Diabetes type two(Adventist healthstudy).
So yeah carbs dont cause diabetes.
,,Lastly, no one in their right mind would ever recommend a rice or oatmeal diet for Diabetics“
except for medical doctors which had with an solely rice based diet huge succes by reversing diabetes Typ 2 in the last century when they had no exess to extern Insulin.
And oatmeal is today highly recommended for diabetes typ two patients, by medical doctors, staff, and people working in the field, because it showed remarkable succes.
And yes these both food spike blood sugar crazy if you consume saturated fat or not on fiber bound fat, because of insulin/glucose resistence, and im sure when you ate that bowl of rice you definitely had some oils or animal products or food containing high amounts of saturated fat in the last month before eating it.
But also a blood sugar spike is not the main problem, it is when its not more going down, like with fasting levels.
@@quickcube2834 ok, this will be my last post on this. Once you mentioned Adventist health, I knew what your position was. Adventists are very well known for promoting a vegetarian diet, so if indeed you did get those numbers from an Adventist health study, then of course it’s going to support the health benefits of a vegetarian and/or vegan diet. No disrespect to Adventists at all, but, you can sponsor studies to support your agenda. A few things about studies and research… first, epidemiological studies are BS. Correlation is not the same as causation! Second, the human body is not equal to a rat/rabbit/whatever other animal test subject or a Petri dish. Third, be aware of who has sponsored the study, because, again, studies can be manipulated to support a point of view.
The exact cause of type 2 diabetes is more nuanced and hotly debated in the scientific community. I’m not arrogant enough to presume that I know the precise cause of type 2. However, what you’re describing about ceramides inducing insulin resistance- that’s in a study using obese mice. Fatty acids actually play lots of important roles in our body and a healthy person’s body regulates the concentration of fatty acids. In an obese person’s body, there will be inflammation and excess visceral fat that disrupts that regulation and can, yes, contribute to insulin resistance. Again, I’m not arrogant enough, to presume I know how every type 2 diabetic has become insulin resistant, but I do know that giving insulin resistant people lots of carbs is a terrible idea… unless you’re big pharma! With 37 million diabetics in the U.S, with at least 90-95% type 2, insulin resistance is quite profitable!
Please, do tell, which doctors exactly are prescribing rice and oatmeal diets. I’d love for them to be hit with malpractice suits! Those with insulin resistance have a very hard time bringing their blood sugar down without medication. Hard spikes in blood glucose are stressful on the body, especially a body that’s already compromised, and require medication to bring back down. And, quite frankly, it’s despicable and dangerous, for you to suggest otherwise. Type 2 diabetics have a greater chance of developing neuropathy, CVD, stroke, vision loss, and kidney disease. Lowering blood glucose and keeping it low is possible with diet change-low carb!- and exercise. Though those with type 2 diabetes will always have type 2, they can improve their insulin sensitivity using a low carb diet. Again, do your own research, but open your mind to the possibility that the standard Western diet isn’t as healthful or nutritious as it is purported to be.
Mate, like many others I was pretty shocked (and in awe) as to how much sugars you were consuming while still performing at such a high standard.
I had to comment here and just say how much I respect your hard line approach to making your nutritional changes, goes a long way to showing your mental steel as big changes like this are tough to just flick the switch!
Looking forward to seeing how the changes effect your upcoming training/races from a physiological perspective.
I've also been struggling with how much sugar is in easy to grab high carb foods. These last two videos have been really insightful. Thanks!
He eats pure garbage, pile of sugar. The only good thing was dairy and meat.
This is awesome man!! Love the insight on this, encouraged me to get a Blood Glucose Monitor, just waiting for it to come in, curious to see the results!
That's better! 😀
I'm glad you're finding your way back toward health.
Amazing to find so many nutrition experts here, in one place. 😅😂
I've needed a new headband for the bike for too long and what better way to get one! Wish you all the success in finding what works for you diet wise!
11/10 would unironically buy a pair of the “Earnshorts” should you later stock them too!
Love it mate!
I really like your comments at the end about finding what works best for you! I also completely understand the spending more to eat better. I buy a lot of asparagus and brussel sprouts and those two things alone were $10 at my grocery store this week.
Are you sure?
Buy frozen greens instead, they are often superior to fresh veggies from a nutritional standpoint.
One of the best 2 books to read is called The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carb Performance by Dr. Stephen Phinney and Jeff Volek. They both did a massive amount of actual research on keto diets and fat adaptation in Athletes.
After being scared a bit by your last video, I did some research and fasted glucose testing on my own. My findings were that despite regularly taking in 6-8g/kg carbs per day when training my fasted glucose was stable at about 5mmol. The consensus on reddit and slow twitch with some seemingly well educated people discussing this also seems to be that a high carb diet doesn't result in diabetes for regular people who are only meeting their caloric and macronutrient demands in terms of protein, etc, in training. As is, I'm no longer worried to stay on my high carb diet, and whatever you've got going on I believe it's an underlying issue and not the high carb diet as such that's at play.
100% agree. High carb diets wont cause diabetes unless you eat more than 40g of fat per day which lachlan was probably doing. Sad to see another person buying in to that keto shit narrative. Lets see if his performance starts to tank after the next three months because I reckon he‘s gonna feel really good at first and lose some weight and then completely burn out. But hey I could be wrong😂
This man most definitely had insulin resistance for years if this was his regular diet. Getting the Type 2 diagnoses was only a matter of time.
Saturated fat and not on fiber bound fat blocks the glucose transport signal molecules and therfore the sugar is not absorbed into the cells and so stays in the blood.
Isolated carbohydrates accelerate the problem by a huge margin.
It comes in years, not overnight. I would suggest to eat less carbs in order to have a long and healthy life. I developed diabetes at 36 after a whole life of overdoing sports and loading on carbs. It went on to become type 1 and I am insulin dependent for 23 years. Easy to avoid, but cannot ever cure when it comes. Most young people think they are bullet proof.
Of course you are probably eating whole healthy foods/carbs.
Have you used a lot of energy gels? Maltodextrin is usually the main ingredient, a heavily processed super sugar.
Bro 😂😂😂 that cheese with peanut butter as a snack cracked me up
Yeah cheese with peanut butter on...wow. And 2 steaks for lunch. Loving the journey mate.
Great video! Im on a similar journey, increasing protein and decreasing carbs. Gotta keep the veggies though, too yummy lol
I put cream and some MCT in my coffee. Gives my body a boost of fatty acids to use for fuel. Almond milk and others that are similar all have guar gum. I also buy canned coconut milk that does not have guar gum in it. It is pure coconut with zero fillers.
if you are cutting out the carbs you should be sure to replace with good fats in there like avocado and butter so you still get the energy. i've heard a lot of folks mention getting better sleep doing lower carb and higher protein. 👍🏾
Pretty much instant getting to sleep and cured sleep apnea and snoring I here. (can confirm myself).
There's also some talk about a biphasic sleep pattern, where you can have like 6-7 hours of slepe then a 1 hour nap in the day to recover your brain.
Or 5 10 minute naps. Which I used to consider pointless because of the poor energy when waking, I don't have this problem now.
Cut out the seed oils to cook, use extra virgin olive oil instead
Beef tallow, bacon fat, butter, and ghee are even better! Saturated fats from animals are, contrary to popular belief, actually really good for you!
@@jens9417 Yes, the number rule is... fats should be solid at room temp. If it's liquefied at room temp, avoid it. Plant oils can be absolutely rancid with oxidization (like most seed oils are) and you would never know it. Your body does though.
@@jens9417contrary to scientific consensus as well.
@@ArchimedeanEyebased on what?
@@kattihattFacts. Are you suggesting liquid plant oils do not oxidize?
I agree 100% that we all need to do our research and find what diet is right for us.
Have you considered seeing a clinical dietician Lachlan? Whilst your diet is now lower in simple carbs (actually all carbs) and processed foods, it seems to be now high in saturated fats. I would have at least a couple of consultations with a dietitian before formulating your long term diet. Get your GP to continue to monitor your Hba1c and also lipid profile too.
I personally prefer more complex carbs in the diet even for diabetics, and less saturated fats.
You technically qualify for a GP care plan so you can get Medicare funded 5 allied health visits per year.
Good luck with it mate.
Yeah I went to see a dietitian but their approach was to try and match intake of carbs with insulin injections. But first I want to try to manage it with diet.
When I got my hba1c I also got a full lipid profile done.
Which I will go back and check in a month or two to see if higher fast consumption has affected it
@@lachlanearnshaw good luck with it mate. I’m sure it’s going to be a learning experience for you and thank you for sharing your journey with us.
that doesn't sound right, was the dietitian a sports dietitian? there are plenty of dietitians out there helping you with diet first@@lachlanearnshaw
Have your blood sugars come down to normal level? Feeling it on training at all??
First of all, very nice to see and follow your channel, keep up the good work.
Question: Why don't you drink real milk, lower on carbs higher on protein? Dairy? Taste? or?
Milk is extremely low in fat and contains a lot of sugar. Humans are the only mammal that drink milk after infancy
@@robwood7175 Only if you don't drink whole milk. Fat and sugar in both cow and human milk is very close to 1:1 and the fat by calories is like 50% more than the sugar. You should really check these things before you assert them. Humans being the only mmal to drink milk after infancy is questionable, there's been many documented cases of animals stealing milk when they're sneaky enough. It's not not evolutionary ideal because mothers are usually SUPER aggressive about being touched. Most animals will drink milk when presented. I noticed you said "mammals" which is distasteful
this is so interesting, I'm a 22 year old female from England - moving to Sydney in September, I've always been athletic and on the normal to underweight range in BMI but recently also discovered that I'm pre-diabetic, so bizarre cool to see this content though keep it up!
How did you season/cook the steak?
Just salt and pepper
Congratulations on the smashing PR time at Port Mac IM 2024. Taking 46min off and improving your placing by 82 places is exceptional. Are you going to do a video review and identify how you were able to achieve such an improvement?
Try Bulgarian yoghurt if you can find it, it's way better than the Greek one.
Haven’t heard of it but I’ll have a look
That lunch is so much better than a bowl of high sugar cereal. I am surprised you did the training you were doing on your previous diet.
One has to become fully fat adapted to be successful on low carb diets. There is an Art and science to it.
I would probably consider trying overdoing it on the fat, don't really need to count or anything. There's some evidence it might be impossible to overeat on fat (as in, your body will just stop absorping it when it's happy). I noticed lots weird effects with cravings and saitiary which is macronutrient dependant, ie, craving salt, craving calcium, full on protein, empty on sugar. etc.
I've been experimenting which essentially pure fat meals, little or zero solids, like double cream (more fatty than heavy cream for the UK), and basically just lard in seasoned water. (similar to bone broth). It seems to be a basically easy thing to eat that satiates you and consistently doesn't cause stomach upset but still fuels you. I'm also on the lighter side which looks like you might be similar, and was concerned about not eating enough and loosing too much body fat and muscle over time. I had some strong feelings of hunger and signs of hypoglycemia, so I started eating more fat.
I kind of count calories but I usually round to the nearest 100, more lately I round to the nearest 500kcal. It just doesn't make sense otherwise, you can't decode the complexities of energy use in the body by hand. So I went from 1,000 kcal daily to closerto 2,000kcal
Oh you again :D stop misleading people ! 'There's some evidence it might be impossible to overeat on fat (as in, your body will just stop absorping it when it's happy)' This is pure nonsense !
Give a try to a Carnivore diet. You can consult Professor Bart Kay.
It would be worth doing an advanced lipid panel and checking your cholesterol early in your diet change. Ive been keto for a few years and this can shock your doctor if you get a basic blood test. I would try an avoid using vege/seeds oils too.
I was looking for this ! High cholesterol runs in my family. I thought I was "protected" by my activity levels and 70/30 balanced diet but I was chocked by a routine lipid panel last week. This was probably due to poor diet choices over the last two months of summer albeit a very active summer ! Everybody should know that it takes only 6 weeks for this metric to change
The change in your diet is such an improvement. Keep up the good work!
What percentage of your daily calories comes from fat ?
Many people got rid of their type 2 diabetes with the carnivore diet
If you think you're cutting out carbs - think again after that breakfast!
I would suggest you get your cholesterol tested. Also, adding whole plant-based proteins (tofu and beans) would help with the budget,
you are looking at 1 metric you can't worse another metric that is fats(colesterol, ldl,hdl).
thoughts: more fats is good but you have to first metabolize it and stock it than use it so is gonna be a continuous but slow energy. (maybe 6+ hours to be ready to use the energy of the meal).
you will probably be ok(if you train for resistance). but not the best you could be. even with very good training 85% is your max(continuous training). (and forget sprinting max effort).
if you are trying a good idea would be.(nutritionist of your specific sport(someone that specialize in triathlon ))
or for trying
protein . at least 1.6g per kg of bodyweight.
fats. at least 0.8g per kg of bodyweight.
carbs. at least 200g (you train a lot so you gonna burn this 200 easy) (we stock about ~~500g carbs as glicogen).
this are for brain, transport better/faster the others nutrients and some sprint/more effort that fats is not fast enough to supply the energy.
the rest of the calories to supply your demand to maintain the weight(i believe you say 4000) is your preference what you like and feel better for training.
and if you feel tired or cant do a maximum effort like a sprint all out. do a refeed day of carbs like 500+ carbs.(not cereal ) potato, rice, fruits
other topic could be training low . run high. (that is low carb on training and a lot of carbs on competitions )
(fully low carb is usually not a good idea for athletes )
The fat metalbolism thing is actually not true. If you taste fat there's some research that shows your body will start releasing fat from the body and burning it in anticipation of having extra free energy, not even digesting it, just tasting it. And honestly insulin caused by eating carbs directly prevents fat metabolism so a lot of the research and common knowledge becomes pretty invalid on 0 carb diets. Also lactic acid doesn't exercise on fat based muscle metabolism so that has some interestng affects on recovery times generate msucle fatigue. Some people report working out harder than ever on keto/carnivore and then the next day having literally no muscle pain. None.
For this reason I don't think there is any downside to eating the majority of your calories as fat. He's doing keto so its hard to find a nutritionist that specialises in that and I don't see the point in pointng towards a carb heavy diet he just came off of it.
@@Mallchad first insulin do not prevent fat metabolism. we are using always fat and glycogen(more when doing high demanding effort)(and yes you have glycogen even on keto). even if you drink liquid digested fat acids will not have all the energy needed for a 3 minutes all out effort(95%+)(you will "hit the wall" because no carbs, and turning fats and protein into energy is slow and can't not produce fast enough energy(glycogen) for this bout).
subjective report(feeling) more effort dosen't mean is your 100%. is just harder to get near your max when your energy can supply the demand.
anyone doing zone 2 or zone 3 training could do it on keto but if you are an athlete and need max effort does not make sense.
(training low and competing high is a method for doing keto and getting better in use fat for fuel).
is simple to see it. any sports. the ones who do keto/lion do not compete or even classified in state lvl.
if you are doing max effort for your sport why use a submax diet for the sport?
@@ocaraevilI cannot take anything you are saying seriously if you really insulin does not prevent fat metabolism. It prevents fatty-acid lipolysis (or secretion) and promotes triglyceride accumulation as a primary function.
Go study the biochemistry. It's plain as day. Yes you use glycogen in a ketogenic metabolism but you get to use both glycogen and triglycerides AND some research papers show you can use significantly more fatty acids than on a normal diet on top of glycogen usage. We're talking like 2x oxidation increase and gaining additional fuel from fat stores constantly, that is not "slow"
Again, I consider your common knowledge to be pretty invalid if you don't even try to study the nuance of ketogenic metabolism properly.
@@Mallchad stop preaching and selling a thing is not that good.
insulin do not prevent fat metabolism.(what you are pointing is just when your body is digesting and incorporating the macros) unless you gonna be digesting food 24/7 your conclusion is sooo bullshit.
i say exactly the same go study,(at least 20 papers on keto(or fasting that is similar metabolic speaking))
again , i consider you do not have common knowledge. so before preaching and taking half conclusion go on the base, study how the body use the fats(normal and on keto)
see the differences and apply, in this that you wrote above.
and you don't gain additional fuel. Of course you gonna burn 2 times, you take half of the substrate needed out of the equation and the body has to work harder(more) to transform into glucose.
and for sure is not 'slow' but is slower than carbs.
so for anyone who is gonna need all out effort keto can't supply the energy fast enough.
(the 'research' on that points that is almost 2 years to get to the same peak performance on a keto diet(but they do not put that in 2 years training you should be better not the same) ).
so for athletes is good to do it. in training phases to get better, be more efficient when doing zone 2 or zone 3 training.(base training is excellent)
@@Mallchad besides , i only answering to train my English. i really don't care what people eat.
Cheese w/ peanut butter!?!?!? Straight to jail Lachlan.
😂
The toughest part of being a diabetic and changing your diet is trying to eat enough calories. I'm already a thin guy (6'3 190) and really don't want to lose much more weight, so I need to find low carb/high calorie foods.
Meat, eggs, and animal fat should form the base of your diet. Many of us opt for a high-fat carnivore diet. We eat kidney fat for the bulk of our calories.
Slightly hard. It takes a while to figure out what the high-fat options are.
Solids wise, ribeye, various lamb cuts, (look for 20-30% meat fat), seeds, nuts, cheese is your best friends.
Standalone fats wise, heavy cream, double cream, butter, lard, tallow, dripping, coconut oil, olive oil, are all very dense fats you can add to you foods and drinks. I've mostly been drinking hot chocolate and milkshake with cream for 50% of my calories.
Cheese and peanut butter?!?
Looks like a huge improvement. FYI Peter Attia recommends minimising saturated fat consumption because of the negative effect on cholesterol particularly APOB. I recommend Nutrition Made Simple's CZcams channel as he explains everything in a balanced and understandable way, to get to the "real life" advice from Peter Attia you have to listen to many, many hours of detailed biology lessons lol. What worked for me was focussing on maximising fiber, lower fat plus fermented foods, but we are all on our own journeys. Good luck and appreciate your open mindedness as the health/diet world is super hard to navigate.
others reccomend eating 90% saturated fat.
If you look into the scientific literature there is very very little concrete evidence that saturated fat is bad for you and most basically say "people who eat more saturated fat seem to have more heart disease on average" (ignoring their entire other lifestyle and diet). Actually the original advice on saturated fat may have been falsified but that's getting to be a bit much
Personally I believe satured fat is more resistant to oxidation, which prolongs cell longevity from oxidation caused damage and cancer. You body is capable of making saturated fat but I *think* it does it using carbohydrates primarily. Digested fat is used basically as is. It will never make mono-unsaturated or polyunsaturated fat, the body is not capable. So I believe eating too much of the unsaturated will build you body out of oxidation prone cells (do you own resarch).
At the very least saturated fat resists forming carinogens whilst cooking, which is a hot topic right now
@@Mallchad I can tell you don't know much and don't watch the channel mentioned by emsie1655 'nutrition made simple' , that 'oxidation of vegetable oils ' means nothing, there are PLANTY of studies that show us vegetable fats are not unhealthy . What has been shown on the other hand, PLANTY OF TIMES is that diet high in saturated fat is absolutely terrible for cholesterol and heart health ! Listen to a real PHD's , real experts not some frauds , chiropractors , 'influencers', keto/carnivore idiots etc..
"FYI Peter Attia recommends minimising saturated fat consumption because of the negative effect on cholesterol particularly APOB"
Comnplete BS. Saturated fat is the perfect fuel for our mitochondria. It is the most healthy fat for humans (as long as you don't eat sugar along with it...)
What's the outcome with taking the carnitine in the SFuel? Not sure if you have read much literature on LCAR or ALCAR but it's not great for performance. Potentially tiny improvement in reducing muscle damage. A lot of the improvements have been found only in metabolic disorders or diabetic patients. So I am curious to understand your perspective there.
Effective doses for reducing muscle damage has been shown in the 2g range as well of LCAR. SFuel uses ALCAR and is dosed at 1g.
Happy to hear any thoughts or insights into this.
Mielgo-Ayuso J, Pietrantonio L, Viribay A, Calleja-González J, González-Bernal J, Fernández-Lázaro DEffect of Acute and Chronic Oral l-Carnitine Supplementation on Exercise Performance Based on the Exercise Intensity: A Systematic Review.Nutrients.(2021-Dec-03)
Vecchio M, Chiaramonte R, Testa G, Pavone VClinical Effects of L-Carnitine Supplementation on Physical Performance in Healthy Subjects, the Key to Success in Rehabilitation: A Systematic Review and Meta-Analysis from the Rehabilitation Point of View.J Funct Morphol Kinesiol.(2021-Nov-04)
www.tandfonline.com/doi/full/10.1080/07315724.2019.1661804
If you don't grind the chia seeds or soak them in water they won't do much but pass through you.
Your body might not be making enough insulin. You should have your c-peptide tested to see if you are making sufficient insulin. Also read Mastering Diabetes by Cyrus Khambatta and The Mayo Clinic Diabetes Diet by Donald Hensrud. Both books recommend eating whole grain carbohydrates. For example, eat steel cut oats instead of rolled oats. Also eating a lot of fat increases insulin resistance which isn't good for a diabetic.
This wouldn't be helpful, cells are programmed to not accept glucose if they're full and more would be toxic and it can do this by ignoring insulin receptors. If your body has chonrically full glucose stores and constantly ignores insulin signals your body will mistakenly think is damaged insulin receptors, so it generates more insulin to compensate (it isn't helpful in this case). The effect of whole grain is minor to me, just having the carbs at all causes problems with insulin ressistence. All it does it slow it down slightly.
Also please don't reiterate the idea that fat causes insulin resistence it's not been consistently proved through any study or metabolic pathway. Dietary fat is barely involved in insulin modulation. But you know what it is is involved in? Not raising blood sugar ever
Hi Lachlan, I suspect you are feeling amazing given you have cut out a lot of the processed “junk” type foods from your diet, especially the sugary cereal.
I’m curious why you have decided to try a very low carb diet rather than trying to keep more quality lower GI carbs in your diet (which won’t have such a large effect on your blood sugar) eg oats , pasta , sweet potato, rice?
While wearing a CGM I found carbs such as pasta, oats, rice etc would have a huge impact on my blood sugar.
I’m assuming my insulin resistance is a big reason for that.
But I’d say everyone responds differently.
For me pretty much any form of carbs would spike my blood glucose
Thanks for the reply. I certainly feel for you. The diet you are following now looks similar to what I tried in my bodybuilding days and made me completely miserable. I now follow a mostly plant based high carb diet and feel amazing. Hope you find something that works for you (and importantly is sustainable and enjoyable)
Seems you don’t know too much, pasta and rice are two of higher GI foods
@@BradShaw1690low GI is defined as less that 55. Brown rice and pasta are both about 50 so yes , they are considered low GI. Although that being said, I also agree with Lachlan that food can affect people in different ways. It’s just about finding what works for the individual
@@sarahmangan5268You can't really dodge the effects of eating carbs by aeting different foods with slightly less digestible carbs.
It doesn't really matter if you're insulin resistant or not it still happens, it just might happen faster if you're less insulin resistance.
For example the GI of potato is 80 compared to honey which is 58 (it has high fructose in it). The real major difference is people just struggle to eat as much "whole food" carbs to end up eating less, which is obviously unacceptable if you're and ultra-endurance athlete because you need the calories.
From my perspective insulin resistance means your cells are full of glucose and can't really accept more, forcing it to have more seems pointless to me. Might as well just eat fat because it will turn to fat anway.
You've gone from one extreme to the other. If you want an informative science based book, try Anita Bean the complete guide to sports nutrition. At one time, she was the nutritionist to the British olympic swimming team. And guess what my advice has been free and without promotions or vested interests
Healthy eating is not an extreme
Going from high carb to high cholesterol. Would advice you to check up on your LDL-cholesterol levels whenever you go back to the doctor to get some bloodwork done to make sure this doesn't spike. Definitely props for openly sharing your journey
Yeah when I got my first oral glucose test done I also got a full lipid profile which I will go back and check after a couple months.
If my cholesterol goes up I’ll cut back on saturated fats
@@lachlanearnshaw Awesome, great to hear you're keeping an eye on that as well. Good luck with your journey :)
@@lachlanearnshaw please do some research on LDL before you make that decision. LDL has a bad reputation, but the research around LDL is a lot more nuanced than it being the “bad cholesterol.” Since you’ve just begun your low carb journey, expect your numbers to look a little wonky at first. It happens to lots of people, but usually looks a lot better after a few months when your body has adjusted to fat as it’s primary fuel. Dr Ken Berry has a lot of good information on this on his CZcams page. Wishing you good health!
Indeed, do not worry too much about LDL. Instead, worry about carbs, seed oils and oxalates!
@@DutchCarnivore Absolute nonsense ! You carnivore people are incredible in your bogus science and false claims ! ALL THE REAL SCIENCE shows LDL is absolutely the problem.
-10 points for drinking instant coffee 😂
It’s a sin I know
I will never understand why an endurance athlete wants to cut back on carbs. Its what the body use during training and competition. Its been a trend for quite a few years, but hopefully not for much longer.
Slip in some EPO man, you will win trust.
Great idea
Huge error!!! You are trying to exchange carbs for protein and fiber. Your food source needs to be fats. As T2 you need to give yourself a 4 to 6 hour gap. You are eating far to lean. Fat is the fuel for T2 health. You are also used to snacking which should no longer be a habit. Research dude.
Yeah I’ve noticed it’s really hard not to snack ! I thought there’d be quite a bit of fat in the yogurt, cheese and nuts?
@@lachlanearnshawOh, you should really count up the calories by fat in the food you're eating, I appreciate not counting calories, I basically check per 100g, weigh as many ingredients, then headmath rough calories. Round to the nearest 500 should be fine. After you can just estimate it and do it by intuition when you're used to it.
Snacking definatly is something that shouldn't happen anymore, snacking is when you're low on energy. Yoghurt is actually *very* low in fat, only 5g per 100ml, or sometimes 0 fat. What is very high in fat is nuts and seeds and cream. Which is perfect for you and doesn't bloat you too much
@@lachlanearnshawThat cheese, nuts, and yoghurt are more than likely all pasteurised products 😢
Buy some raw milk and make your own raw yoghurt. Buy kidney fat from a local butcher.
Surely your cramping is coming from all threat caffeine in your diet , especially on race day
You should grind flax see yourself since the meal oxydize and go rancid very quickly !!! Full flax seed don't guet digested either ! TThe only way to take benifits fro them is to grind them imediatly before eating.
It looks like you're going full keto here! you are not going to sustain intensity and efforts in the long run if you don't consume a minimum of carbs. Watch out for your minerals too !
Sam long went down this path….
Lachlan - I found this out with routine blood tests. I switched a way back to a plant-based diet. 100% no dairy. To succeed you need to cut out JUNK FOODS completely. I have the perfect diet that as an age group strives for optimum health and performance. My diet is on point. Mine is 4.7 with high carbs (clean carbs). Again no junk food whatsoever. Recovery is easy, and training is top-notch. Wanna know ping me. I have high carbs/lots of fruits/vegetables and drink tea and water. So happy you found this while you are young.
Sorry, you have to explain what "junk" food is. One of the reasons diet is so polarising is because of poor communication of ideas and categories.
Some people consider sugar junk, others consider plants junk (yes I know), others is anything that's processed (kind of meaningless but I get the idea)
Do the carnivore month , look at athletes doing this , or dr shawn baker
I would stop eating all of those supplements, chia seeds and all of that plant nonsense and replace it with a bigger steak and maybe some eggs...
Comments here are quite chaotic and confusing.
Your changes are great ! Maybe you can keep whole grain bread and fruits for snacks like bananas, apples etc...
Don't cut out carbs completely.
Try to consume carbs associated with fibers so it slows the ingestion.
Also meat is great even if I don't eat it at all but just avoid consuming meat everyday. Longer term it's not great. Once/week is great frequency.
Don't try to overcomplicate it too much, what you're doing is already great.
Also the only macro I check is protein intake.
I try to get minimum 100gprotein/day. It helps a lot because I know that if I eat those 100g proteins I'll feel full and my carb intake will be naturally regulated.
Basically 100-150gprotein/day + vegs/fruits and you're set.
Cut out all seed oils / vegetable oils / margarine (sunflower, safflower, canola, rapeseed, cottonseed etc etc), cut down or eliminate all linoleic acid consumption (nuts and seeds included), only cook in tallow, butter, ghee. Diabetes type 2 should disappear. I saw in your other video you are not using real butter, you are using margarine "butter". Belongs in the trash bin.
It is much healthier than your previous diet, but there are still a lot of junk food. It may be because of your long-term high-sugar diet, which makes you addicted for a long time and is difficult to quit.
Where was this junk food??
Get the unsalted nuts. Less salt in your diet the better.
Salt is required for hydration, stomach acid production to kill pathogens and promote digestion, and helps with nerve signalling. It's really easy for your body to clean up salt just by excreting water but its very hard to just get more in the middle of nowhere
@@Mallchad Enough salt in foods he already eats. Not point adding more.
@@DanTuber_shrug_ You don't know what he eats every day, it seems weird to blanket say "get rid of salt" and dismiss the importance of salt. Did you count his macros or something?
As a dietitian and nutrition researcher your diet looks great! All I would say is don’t be afraid of adding potatoes or white rice in your meals along with veg and protein :) you’ll notice it won’t spike your insulin, complete carbohydrates with fibre is not the same as sugary cereals!
And if you wont to fine tune that you could do some test end take bloodglucose 1h and 2h after ypu have eaten your carbs and figure out ftom there what is the good amount of carbs for you. And if you redo that test you can see if you are improving or getting worse at prosessing carbs
Brown rice, sweet potatoes, beans, whole plant food carbs won’t spike your insulin as much because of the fibres.
@@christinefournier685 not as much as processed food, but I would not count on that. I have the same problem with carbs and bloodsugar. I tested mostly every food and the amounts when I had CGM on me for 3 months. There are some little trics you can do. Berberine + taking a little walk after you eat helps evem out the spike. Cooked and cooled potatoes and rice is a little bit better then freshly cooked. Mostly I would say for my it is mostly the amount and the quolity of your carbs that you eat and the timing of it.
You do need carbs when endurace training but the amount you can play around with but youl'll have to be wise with it.
Like someone alreary suggested the art and science of low carb carbohydrate performance, The low carn athlete by Bem Greenfield, Paleodiet fot Athletes by Joe friel (no it is not what you would think by the name of the book) or like the Endure IQ course on low carb triathlon.
I wouldn't and didn't just go at it and cut all of the carbs out.
"As a dietitian and nutrition researcher your diet looks great!"
No, it doesn't. Too much plant sht too little meat and saturated fat...
@@christinefournier685 " Brown rice, sweet potatoes, beans, whole plant food carbs won’t spike your insulin as much because of the fibres. "
What a nonsense!
Every single thing you ate in this video is horrible for your health.
Two words. Tim Noakes.
You want success as an endurance athlete begin your nutritional education with him.
Good luck.
Vegetables?
My advice to the guy in the video is focused towards endurance athlete performance.
Tim Noakes PhD has studied this topic his entire life and even put his career on the line.
His findings are the endurance atheletes absolutely need to be powered by FAT. FAT is high octane fuel for endurance athlete.
There is NOTHING in non-starchy veg useful to an endurance athlete. Even starchy veg and fruit can’t get the job done as well as FAT. Animal Fat.
Tim Noakes is from New Zealand and worked with their Olympic team.
If you’re an endurance athlete you need to look at your diet through Tim Noakes view.
Veg is fine if you’re on a weight loss diet or need help taking a crap.
You should really check out Dr. Paul Saladino's work. He'd tell you why all the seeds and nuts in your diet is probably not as healthy as you think it is.
Get some heart and liver into your diet as well as meat, fat, honey and raw dairy.
Well, first and foremost, do some more research.
Muscles can only use 30% of ketones, and the rest needs to be glucose (either via carbs, fat burning, or gluconeogenesis). The brain uses 60% ketones so if you were a chessmaster, I'd say do keto. But as an ironman athlete, you will find it difficult to train and perform using the ketogenic diet. I'm on keto myself and I love it, but if I was a professional athlete, I'd think twice. In your case, that your body reacts this way to carbs, it might come a point where you will have to choose between your health and performance.
Dumb that instant coffee, it’s loaded with chemicals
Dude.. cut the fat not the carbs🤦♂️
Worst advice ever. Fats don't make you fat. It are the carbohydrates that are stored as fat, mediated by the anabolic/storage hormone insulin.
Cutting fat is unnececary when you eliminate 100% of carbs from your diet, all the problems associated with fat is because insulin secretion from carbs prevents fat management in the body. But with excess carbs gets stored as fat *on top of* all the carbs you're using. With fat your body only produces as much carbs as it needs
Also, fruit, veg, whole grains, legumes are all “carbs”. Cutting those out of your diet and you’re in trouble
Denovolipogenesis is only like 50-75% efficient after the body has stored its huge capacity for glycogen. It doesn’t want to convert sugar into fat. With dietary fat the conversion is 100% efficient.
@@karvn1148 Sorry but I actually consider those foods to be poisonous to humans now
Many humans can actually eat beef and liver and 90% if dietary requirements go away. Seriously carbs and fibre are stupid.
Go look up papers for "benefits of high carb diets" and "the surprising benefits of high fat low carb diets" and see which is more compelling.
then do the same with plant based, ketogenic, and "the effect of zero fibre diet gastrointestinal problems" compare to "fibre as a treatment for gastrointestinal problems"
Ive been working with diabetics since 1999.
Working with UFC and TDF riders since 2011.
You simply are eating too much dietary fat mate. Do an oral glucose tolerance test on your high fat diet and you will note you are STILL T2D.
Keep fat under 10g a day if you want your best FTP, insulin sensitivity and lowest body fat levels. Look at my abs vs Peter Attias 'abs' lol.
Keep carbs unlimited.
Interesting
I’m confused though because my understanding is that T2D is by definition an inability to tolerate carbohydrates due to insulin resistance and I would think that decreasing my carb intake would decrease my insulin and over time restore my insulin sensitivity?
I suppose eating high fat could cause more fat to be stored in the muscle which would cause insulin resistance but I assumed that would only occur if consuming a calorie surplus? Otherwise your body just won’t store the fat?
I mean you could eat nothing but McDonald’s but as long as you run enough of a calorie deficit you’ll be pretty lean. Just in accordance with the first law of thermodynamics
I think my plan is to try low carb for a couple months, monitor it’s affects and if that doesn’t work try something different like low fat maybe?
I’ll also be keeping track of my cholesterol the entire time just to be safe.
@@lachlanearnshawIt are the carbohydrates that are stored as fat. It's the only way the body can keep blood glucose levels within range. At some point however, fat cells are full and become reluctant to store more. They become resistant to insulin, pancreas then starts to produce even more insulin in desperate attempt to keep blood glucose under control, hence T2D.
This is becoming well known to be pretty infactual advice if you read the right literature.
Yes you can get perfect insulin response and secretion on a 100% carbs diet but the reason fat causes issues is *because* the carbohydrates prevents fat management with insulin secretion. You might be familiar with the effects of fasting, in my opinion the effects of a fat only energy diet is essentially the same, triggers autophagy and allows for fat redistribution in the body.
At the end of the day in my opinion getting perfect vitals with all carbs is just inconvenient.
It requires so much stat tracking and knowing where as low-carb high-fat is self-regulatory, overeating might even be impossible with carbohydrate intake. Fat is NOT the enemy. Your muscles can even use fat a primary fuel source and acts as an anti-bacterial fluid in the gut.
I appreciate your sentiment but *please* go out and read the research that opposes your thinking and see what you think
Attia hasn't been on a keto diet in years... That's what you are referencing here?
There is just so many things wrong in that comment.
I see that you fell into the keto trap.. Do you know you WONT make your cells more insulin sensitive , but vice versa. You'll make them more insulin resistant . Do not ditch healthy carbs .
This diet has fairly high amount of saturated fats, not good for cardio vascular system , plus you'll make yourself more insulin resistant. Saturated fats are making cells insulin resistant cause they are blocking glucose uptake .
💖 "promo sm"