E80 Monday Motivation- Get the "skinny" on Fat Adaption: Part One
3:28 "Wired to Eat" by Robb Wolf
Are you doing this for health, fitness, longevity, aesthetics or perhaps all of the above?
6:36 I look good, but do I feel good? Don't judge a book by it's cover. Look at the whole of what is happening, not just what is happening on the outside.
8:58 Fat adaption: what does it mean to be metabolically flexible? We are born adapted to burn fat!
16:14 Who would be a good candidate for a fat adapted program? If I already have a higher percentage of body fat would I go to a fat adapted program? Ratio of macros is less important than the type of macros you are taking in.
18:55 Build your base! The food pyramid from base to top: Dietary adherence, macro nutrients/total energy, quality of food, diversity of food groups, nutritional periodization/fat loading.
23:27 Caloric set point: excess f all your foods is the problem, not one macro over the other.
27:31 To perform to your best potential, you need to fuel for the work required.
30:21 Who has the faster metabolism? NEAT: non exercise activity thermogenesis and BMR: basal metabolic rate
39:14 Nutritional periodization to meet your goals and how stress can impact your overall health and fitness goals
44:02 Conclusion of Part One and intro of what to expect for Part Two
References:
1.Burke LM, Kiens B. “Fat adaptation” for athletic performance: the nail in the coffin? 2006;100:7-8.
2.Burke LM, Ross ML, Garvican-Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. 2017;595:2785-807.
3.Gejl KD, Thams LB, Hansen M, et al. No Superior Adaptations to Carbohydrate Periodization in Elite Endurance Athletes. Medicine and science in sports and exercise 2017;49:2486-97.
4.Havemann L, West SJ, Goedecke JH, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. 2006;100:194-202.
5.Johnson NA, Stannard SR, Rowlands DS, et al. Effect of short-term starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men. Experimental physiology 2006;91:693-703.
6.Paoli A, Marcolin G, Zonin F, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 2011;21:48-54.
7.Roepstorff C, Vistisen B, Kiens B. Intramuscular triacylglycerol in energy metabolism during exercise in humans. Exercise and sport sciences reviews 2005;33:182-8.
8.Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern nutrition in health and disease: Eleventh edition2012.
9.Shaw CS, Clark J, Wagenmakers AJ. The effect of exercise and nutrition on intramuscular fat metabolism and insulin sensitivity. Annual review of nutrition 2010;30:13-34.
10.Stellingwerff T, Spriet LL, Watt MJ, et al. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. 2006;290:E380-E8.
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