Apple cider vinegar otherwise known as ACV has been used historically as a health tonic to treat wounds, diabetes, high fever, weight problems and much more. In fact Hippocrates, the “father of medicine” regularly used ACV as a cleansing and healing agent.
Natural Apple Cider Vinegar is made from fresh, crushed, organically grown apples that has been fermented in tanks. When mature, it contains a “web-like” substance called a “mother” which is made from the naturally occurring pectin and apple residue. This “mother” contains many minerals and enzymes that is often not present in processed vinegars.
There are many claims about the miraculous healing properties of ACV but very little science to back it up. The big players in ACV which drive a lot of the impressive actions are its acetic acid and phytochemical (antioxidant) content. While there is not a lot of solid research done on humans I still think it warrants space in your pantry and in your life.
Why ACV demands attention
Type 2 Diabetes: Apple cider vinegar added to meals has the ability to reduce the digestion of complex carbohydrates. Preventing at least some of the starch from being digested and raising your blood sugar levels. It is thought that it’s anti-glycemic and blood sugar favourable properties are due to its acetic acid content. Making ACV fabulous for prevention and treatment of type 2 diabetes. In fact the physiological effects of vinegar are similar to the drug commonly prescribed for treatment of Type 2 Diabetes, Metformin.
Cholesterol lowering effect: ACV improves heart health by lowering total cholesterol, triglycerides and the dangerous form of cholesterol, very low-density lipoproteins (VLDL) which is often linked to risk of heart attack.
Blood pressure: ACV is a valuable companion to those with high blood pressure as regular consumption has been shown to reduce the blood pressure in mice.
Weight loss: Apple cider vinegar has been used in weight loss protocols for many years. Studies have shown that consuming ACV before a meal reduces the need to overeat as it improves satiety, that sense of being full. It is also an amazing digestive aid and let’s not forget point 1 and it’s ability to support a healthy blood sugar balance.
Reflux, Heartburn and Digestion: Contrary to popular belief, acid reflux typically occurs from having too little stomach acid. ACV is a simple and effective way to improve the acid content of your stomach, reduce reflux symptoms and help you break down food better. It is also thought that drinking ACV before meals can improve your ability to absorb important minerals from the foods you eat.
Cancer: Impaired digestion and bacterial and parasitic infections are common in cancer. It is therefore important to cleanse the digestive and excretory systems. While there is little research on the use of ACV in cancer, ACV is a valuable food to include because of it’s “sanitising” effect on the gut and it’s overall effect on all body systems.
How you can get your ACV fix daily
As a digestive health drink; especially if constipated or have reflux. Dilute 1 tbsp in 200ml of warm or room temperature water and have daily or take 1 tbsp 10-20 minutes before meals.
In salad dressings with healthy oils, herbs, spices, pepper and pink Himalayan rock salt.
In sauces, mustards and dips. Homemade Dijon mustard and Coriander sauce.
To help ferment gut loving vegetables such as sauerkraut.
To tenderise beef, lamb, chicken and other meat in slow cooking.
In bone broths to leech all of the amazing, gut loving minerals out of the bones.
Word of warning
Always dilute ACV in water or fresh juice before consuming. ACV is highly acidic so having it pure and undiluted can damage the enamel of your teeth, throat and tissues in your mouth.
One isolated study has shown that long-term excessive use could lower potassium levels and bone density.
Not all ACV’S are the same
Look for raw, organic, unfiltered, unpasteurised ACV which contains the “mother”. This ensures that it still has the beneficial probiotics, minerals and enzymes. Ideally the ACV should look cloudy. My favourite brands are Braggs and Honest to Goodness. By now you would have established that I am a HUGE fan of the humble ACV. It will continue to have a place on my shelf, an entire 5 litre shrine in fact. I recommend ACV to patients and use ACV daily, wherever I would normal vinegar and as a digestive aid to cut through sluggish bowel movements. I am more than happy to continue the legacy of Hippocrates and use this exceptional liquid medicinally. I just hope that more studies are carried out on ACV to give it the credit it so rightfully deserves.
Try This Daily Gut Nourishing Maintenace
It’s as easy as this:
- 1/2 a lemon
- 1/2 a tea spoon of 180nutrition Pure L-Glutamine
- 1 table spoon of apple cider vinegar (we like Bragg Apple Cider Vinegar)
- Glass of water
Simply mix it all together and drink once a day on an empty stomach first thing in the morning, or 1/2 hour before meals.
This article is brought to you by Lynda Griparic. She is a qualified Naturopath, Nutritionist, Writer and Speaker with over 14 years of experience in the health industry. Lynda specialises in gut health and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain, metabolic problems and gut disturbance. You can connect with Lynda here.
Did you enjoy the interview with Professor Tim Noakes? Would love to hear you thoughts in the Facebook comments section below… Guy
Professor Tim Noakes: The transcript
I’ll quickly do the introduction. I’m Guy Lawrence. This is Stuart Cooke. And our special guest today is Professor Tim Noakes. And, Tim, honestly, thank you for joining us. It’s awesome to have you.
My pleasure. Thanks, Guy and Stuart.
It’s funny. We actually mentioned to a couple of friends of ours that we’d be interviewing you today, and there was a lot of excitement. We; a very good friend of ours actually studied his medical degree in South Africa and he said that you taught him in one of the semesters there, back in 1984, ’85, I think it was. So, he was very impressed that we were speaking to you today and said to say hello.
Great. I hope I knew something.
And also, another friend of ours, a really good friend of yours, Stu, is it Gavin, is it?
Gavin, yeah, he’s a crazy bush runner, and he was very excited when he found out that we were going to be talking to you. So, we’ve got a few questions a little later on that he’s scripted for us and he’d love to know, so we’ll get to those in 10 minutes or so.
Yeah, so the first thing, anyway, Tim, for anyone that doesn’t know who you are, would you mind just telling us a little bit about yourself for the people that would be listening to this?
Sure. Well, I’m pretty advanced in age now. I’m 64 years old, so I’ve been in medicine since 1969, I started my medical training. And during my medical training I became much more interested in sports medicine and health promotion and disease prevention.
And I realized, also, I was really interested in science rather more than the practice of medicine.
So, after doing my internship in the hospital, I went immediately into research and I’ve been there ever since. I first did my Ph.D. in medicine and I graduated in 1981 and then immediately started teaching sports science at the University of Capetown. So, it was the first sports science degree in South Africa.
And it has kind of evolved into sports medicine and a few other things, and I have built up the Sports Science Institute of South Africa, which is a research organization and a teaching organization. And we started that in about ’95, so it’s gone about 15 or 16 years now.
And my interests, as you know, are: how does the body function as a totality. Because when I started in the sciences, we were taught that when you’re exercising, muscles get tired and then you stop. And we now know it’s much more complex. And so we developed the theory of the central governor model, which is that the brain regulates exercise and performance to make sure that you get to the finish of an event safely.
So, that’s been my one contribution. The other contribution, which brought me into conflict with PepsiCo and Gatorade, was how much you should drink during exercise.
And the big one that I want to finish up on is: what we should be eating, and is it healthful for our bodies.
Yeah, that a massive topic, isn’t it?
So, we noticed that a few years ago, your views on diet, particular carbohydrates, changed dramatically. And I wondered if you could just elaborate on that a little bit, please.
Sure. Well, I reached that age of 61 and, in fact, it happened the night I finished writing Waterlogged, which is the story about Gatorade and the sports industry and so on and how that income impacts over-drink.
So, at the time I was incredibly sensitive about how industry manipulates science and scientists for its own needs and good. And so anyway, I went out and ran the next morning and I had a terrible run and I thought, “Well, Tim Noakes, you’ve got to do something about your running. It’s awful. You’ve got to do something about it.”
So, fortunately, I came home, I went to my emails, and there in my in box was an advert for a book called The New Atkins for the New You. And I said, of course, Atkins has been XXunintelligibleXX and so on. And it said: “Lose 6 kilograms in six weeks without anger.” And I said: That’s rubbish. You can’t lose that without hunger. You’ve got to go and train hard and it’s a sacrifice and so on.
So, anyway, then I noticed it was written by some friends of mine, Jeff Volek and Steve Phinney, who are two really good scientists. So I said, “Well, they wouldn’t say this if it was nonsense.”
So I went and read the book. I read it, and by lunchtime I decided: That’s it. No more carbohydrates.
And I suddenly just lost buckets of weight. And my running came back. I mean, it was astonishing. Now, you must understand I was running really slowly but I dropped 40 minutes in my half-marathon and 20 minutes off my 10K time. So, I went from running seven minutes a K to XXaudio problemXX.
And, you know, that’s astonishing. Because I thought that I was old, and that’s why I had to run at seven minutes a K and suddenly I could run at 5 minutes a K. And it was absolutely astonishing.
So, my every health parameter has dramatically improved. I mean, you know, my blood pressure, from the day one of medical school, was 140/90 or higher. It’s now 120/70 at its highest.
And all I’ve done is changed my diet. So I’m now back to the weight I was as a youngster. And my running is not as fast as it was, but for a 64-year-old, I think I’m doing pretty well.
So, then I studied eating and I just saw that is bogus: the idea that we must cut fat from the diet is based on complete bogus nonsense. And, again, it was industry and commerce that drove us to start eating lots of carbohydrates and sugar and so on.
And so, again, I just started to see exactly the same thing that had happened in the sports drink industry has happened with the industry that promotes carbohydrates.
And, fortunately or unfortunately, my father was diabetic. I’m profoundly carbohydrate intolerant. And if you’re carbohydrate intolerant, you just must not eat carbohydrates. So, I’m the type of person who’s gonna benefit hugely from this advice.
And a final point I’d make is that we’re not that, you know? We are not told that if you’re carbohydrate intolerant, you shouldn’t be eating carbohydrates
Yeah, that’s interesting. Funny enough, Tim, we had DNA testing done about two months ago and it came up that I was susceptible to diabetes and I was carbohydrate intolerant and if I ate carbs, I would become a diabetic, basically.
And it just sort of reinforced what I was naturally doing anyway.
That’s amazing. And you know, I have debated this with the experts in South Africa and they tell me that condition of carbohydrate intolerance or insulin resistance does not exist. That’s what they honestly told me.
What was the initial reaction like that you had when you first came out and said, you know, we should be eating fat, not carbohydrates?
Well, it took me about five months to knock off the carbs. But, all I did was I wrote an article saying, “I’m dropped the cereals and grains.” I didn’t even talk about fat. And there was a complete outcry from the scientists and dieticians. It was astonishing and it continues to this day.
I mean, I’m absolutely persona non grata. And they will do anything they possibly can to discredit me and discredit these ideas. Instead of saying, “Hold on. Let’s look at the evidence and let’s see what the truth is,” because what I teach in science is that there’s always two sides to arguments and you must present both. But they refused to present the opposite argument.
Why would you think that is?
Well, the story I’m getting back is that the dieticians in South Africa have been told that they may not discuss this theory because it completely undermines; it completely undermines the entire; the teaching in their discipline.
So, rather than address the entire discipline, they’re just gonna ignore it. But the tragedy is; my opinion is that the social media and what we are doing here today is the future. And people will learn what the truth is.
So, people are gonna to listen to this and they’ll say, “Gee, you know, I’m like Tim Noakes. I’m 60. I’m fat. I can’t run. Maybe I should stop eating carbohydrates.” And then a few weeks later, they’re running much better and they’ve lost the weight. They say, “Well, Tim Noakes was right and the dieticians were wrong.”
And then they go and tell another hundred people.
Do you think; so, talking about fat adaption and people consuming carbohydrates, is it a kind of clean-cut case, or are there people that simply can’t fat-adapt; perhaps people that need carbohydrates?
I don’t think there are anyone who can’t fat-adapt. I mean, I just don’t XXthink that’s a conditionXX Except if, there is one condition where you’re metabolically deranged and you haven’t got the enzymes to break down fat. But, I mean, that’s a described metabolic disorder.
But, you know, it took me 61 years to learn that carbohydrate is entirely unessential to humans, because you can live without them. You can live without eating even one gram of carbohydrate. No one ever told me that.
That shocks a lot of people when they hear that for the first time.
It does. And certainly if you’ve read my book, Lore of Running, you get the opposite impression.
So, to answer your question, what I do find is that if you’re carbohydrate-intolerant, you benefit hugely from fat adaptation. I mean, one of the people I helped dropped his 56 kilometer time by three hours.
In one year. He ran 6:57 and the next year ran 3:59. Now, this particular 56K race in Capetown, it’s a difficult race. To break 4 is a really good run because you have to run three hours for the marathon and they you have to run 14 kilometers in which you had better run it four minutes a K as well. Up hills. And he dropped three hours. And he was a good runner, obviously, but that was the effect of carbohydrates on him.
It is insane. And he only lost; he lost 16 kilograms ultimately, but the pictures of him before he did the dietary change, he was; his BMI was actually only 26. He wasn’t grossly overweight at all. He would look normal for an African ultra-marathon runner finishing at the end of the races. And then now he looks like a world-class, well, not world-class, but he looks like a fantastic athlete.
And all the difference was that he had been eating carbohydrates, and he couldn’t tolerate them, and as soon as he cut them, his body responded as it should be.
As I say, which is the healthier one? Is it the one on the carbs or the one eating the fat? Which is gonna kill him tomorrow? Is he healthier?
I say, why is it that 50 percent of the people running ultra-marathons in South Africa, and that’s a lot of people, there’s probably 8,000 ultra-marathon runners, why are they all fat? And the answer is because they are doing lots of exercise but they’re eating the wrong diet.
Once they aren’t, the weight just drops off and they start to run better.
So, your thoughts on running for weight loss while following a conventional diet?
Is not the way forward.
Probably not the way forward. We’ve got lots of friends that run. You know, we’ve got bush runners, road runners, soft sand, treadmill. They do it for very different reasons. Many of them do it to lose weight.
But without these thoughts or knowledge or info on the diet, is it pointless as a tool for weight loss?
Yeah, Stuart, that’s a great question. The answer is, if you’re running to regulate your weight, your diet is wrong. You cannot regulate your weight with running.
To use as an example, this Jeff Simon we were chatting about, when he entered the diet, within about 12 weeks he’d lost his 12 kilograms and he was hardly running. Then he was training really hard and he got up to 100, 120 K’s a week and his weight stayed exactly the same. It didn’t change.
You said “recently,” which I think is a very important point, is that you run to burn carbohydrates, not to burn calories. And the reason it works in some people is you burn off the excess carbohydrate that your body normally can’t burn. But the instant you stop running, your weight jumps up again because you stop burning that excess carbohydrate. And if you can’t burn the excess carbohydrate, it has to be stored as fat. That’s the only that people, again, and I didn’t understand that either.
So, you have to have a carbohydrate balance.
How many grams of carbohydrate would he have been eating a day, just out of curiosity?
I would say probably 300 or 400 grams. And now he’s probably down to about 75 to 100. Something in that range. That’s; he’s not grossly intolerant like I am. I’m down to 25 to 50 grams a day. And my weight remains absolutely stable. It doesn’t matter whether I run 10 K’s a day or rest. My weight is stable.
When you talk about how many carbs that you eat a day, where do you get; where do you source those carbs from?
Mainly from veg. Leafy veg. Those are about the only two veg; those are the only two carbohydrate sources that I now eat. I’m actually diabetic. I do treat myself with Glucophage. So, I have to; that’s why I limit to 25. I mean, glucose in my system, it just causes chaos.
And what I’ve also learned is that if you are on the verge, like myself, and you are diabetic, any carbohydrate messes you up for days. It’s astonishing how long it takes to get back to control if you eat much carbohydrate. But even an extra apple is enough to upset my carbohydrate balance the next day.
And so that’s how on the edge we are, once you reach the stage I’m in.
What would you eat, typically, then before and after a race or, you know, just generally as well?
Fantastic. What I do is I would not eat anything before. I’m just XXunintelligibleXX. I’d have a big meal the night before. I might have some extra protein the night before. Because I can generate glucose from nothing. I mean, if I have a big protein meal, my glucose shoots up. If I run, my glucose shoots up.
So, one of the problems in diabetes, and this is not recognized, but some of us have a liver that can produce so much carbohydrates, so much glucose, it’s utterly impossible for me to get my glucose down running. I mean, I could run for hours without any carbohydrate and I’m sure my glucose would still be up.
Maybe that’s an exaggeration, but my point is, I run marathons; half-marathons and my glucose is high at the finish. Even the fact that I haven’t eaten for 12 hours before the race or during the race.
So, I’ve got this massive capacity to produce glucose from the liver, and I think that that is a very common phenomenon in diabetes. And so XXit controls glucose productionXX in the liver, and so adding extra carbohydrate just floods the system and makes it even worse.
That was certainly a shocker for you people, I think. Running a half-marathon with nothing inside of you on that particular day. Because I know that it’s certainly a big gel community at the moment and people are squeezing gels and goos into their mouth every second. And it’s XXunintelligibleXX I think, isn’t it?
If I could just answer that question. What I discovered is that when we change people to high-fat diets, they take XXaudio problemXX during exercise. And if they do, even if it’s an adventure race and they’re out for eight hours a day or whatever, or exercise for eight hours a day, they just eat what they normally would eat.
So, they eat lunch and then dinner and so on. And they’ll eat the same high-fat, high-carb. . . I’m sorry; high-fat, high-protein foods that they normally eat. And they’ll tell you they’re much less hungry, but the people who are competing with them who are carbohydrate-dependent are looking for carbohydrates every half hour, constantly looking for them. That’s the difference.
Once you adapt to fat, you just use the fat that’s in your body and you don’t need the carbohydrates at all.
So, that would be one of the advantages for any athlete listening to this then, Tim, I’m guessing that the fact you don’t need to keep refueling yourself when you’re running all the time.
Absolutely. And so your choice of foods is so much simpler. We had some experts out here recently and one of them had done the Badwater 140-mile race, which has to be the toughest race in the world, under impossible conditions, and they cross over three mountain ranges.
And he said when they started, they used to take on all sorts of foods, lots of carbohydrates, but they also used to put in protein and fat. And he said after a few years, they suddenly realized that they didn’t eat the carbohydrates. They were eating the other things.
So, on their race, their bodies actually said to them, “Give me the fat and the protein.” And so, with time, they adapted and now they don’t take any carbohydrate with them whatsoever, which I found really interesting. If you listen carefully, your body will tell you what you really need.
But I just have to reemphasize that the carbohydrates are so addictive and they do give you immediate lifts, so a lot of those people will need them for the lift, the artificial lift that they give them. Not for the metabolic effects, but for the brain effects that they XXare given toXX.
Just that facet. So, during the period of adaptation, how long do you think that, you know, those cravings would generally last?
Yeah, that’s a great question. I found it took me about six weeks. My running suddenly improved after six weeks, just dramatically. Within a period of a week, I suddenly started running much better.
But the cravings for sugar took about 14 months. And so I would finish those runs and I would still take a little bit of sugar in my drinks and I would still add sugar to tea and coffee. But all that was much reduced. It took a long time. So, now I find water as refreshing as any drink I’ve ever had. And, in fact, the water tastes sweet to me now. But that took two or three years.
So, if you’re an athlete and you’re fat-adapted and let’s say you went on a load of carbohydrates and knocked yourself out of ketosis. Does it take a long time to get back into being fat-adapted? Are we talking hours, days, weeks?
Well, that I can’t say I did personally, but reading what Jeff Volek had said, he said you’re out for about three days. That you’re not quite as good as you were for the previous few, so it takes about three days to get back.
And I mean, I think that’s the point in biology. It doesn’t matter what you do to the body. If you add a lot of salt to the body, it takes you about three days to get back into balance. So, I would think the same applies for most things.
It’s not acute. We don’t adapt acutely. It takes times for the system to get back, because the system is so incredibly complex that it needs time to get everything back into good shape again.
Yeah, fair enough. What, Tim, what’s your thoughts on short bouts of intense exercise and being low-carb? Because it’s obviously; you’re using a different system there, I’m assuming. Because I do CrossFit and long-distance running you’re constantly at one pace, but something like CrossFit is very dynamic, heavy weights, and some things last 10 minutes.
Yeah. You know, I’m not the expert on that yet and I haven’t really tried it myself. I haven’t started doing interval training again, properly. I do feel a bit sluggish when I try to do intervals, and I think that’s what people generally tell you.
And it’s really interesting, because it’s difficult to understand why you should be sluggish simply because you haven’t got lots of carbohydrates in you. Because, in fact, diabetics store carbohydrates poorly anyway. And so adding lots of carbohydrate doesn’t necessarily make insulin-resistant people fill up their muscles with carbohydrates.
So, if you’re intolerant like myself, and most of us who are on this diet, you shouldn’t have been able to store carbohydrate very well anyway when you’re eating a high-carbohydrate diet. And it doesn’t completely make sense to me why we struggle a bit when we do high-intensity training. And maybe it’s because we need to do more of it. I don’t know, but the clinical trials that they’ve done, in XXgymnasts?XX, for example, they show no effect that XXgymnasts?XX are just as strong in a high-fat diet as they are on a high-carbohydrate diet.
However, you know, most people will tell you that they can’t exercise as well. But let me give you one example. I had one guy who was a world-class athlete and he chose to drop from 400 grams a day down to 25 and he said it was a disaster. He didn’t even want to get up in the morning, he felt so terrible.
He then went up to a hundred grams and he said on a hundred grams a day, he’s training better and he’s performing better than he ever did at 400 grams. And so that’s my point. There’s the cut-off value.
And I do not believe that any human being needs more than 200 grams a day. So, even if you’re an Iron Man triathlete, training hard every day, that 200 grams will be enough to provide you all the energy you need during the exercise bouts. Because that will cover it. You know, you can burn lots of fat.
We have done some preliminary experiments on people who have fat-adapted and normally adapted. And what we find is that the fat-adapted still burn quite a lot of carbohydrate during exercise, but what they do is they just don’t burn carbohydrate during the races. They burn fat. Whereas the carbohydrate-adapted person burns carbohydrate all day because he’s got to get back into carbohydrate balance.
So, I would guess that 60, 70 percent of that huge carbohydrate load that people are eating is actually what they’re gonna burn during the rest of the day. Which they don’t need to, because you can burn fat during the rest of the day. And that’s the, sort of, balance that you need to get to, that maybe 200 grams will give you all the carbohydrates you need to train maximally if you’re doing speed work. And then the rest of the day you spend burning fat.
But burning 400 grams or eating 400 or 500 grams a day, you’re just gonna burn most of that during the rest of the day when you don’t need it.
Yeah. Of course.
You see so many people doing that.
Exactly. And, I mean, I wouldn’t have known that until it became so obvious when you’re doing XXunintelligibleXX and that’s what you see.
So, people who are eating lots of carbohydrates are actually fueling; they’re burning the carbohydrates when they’re not exercising. So, that’s important.
And outside of, you know, weight loss and performance, what other benefits have you experienced on a high-fat diet?
My health has just improved dramatically. I mean, I just don’t get ill anymore. That’s what’s remarkable.
I used to get repeated bronchitis, which was quite severe and I needed mediation, steroids, to treat it. I haven’t had an attack like that for three years. And I’ve just; I had a whole bunch of other symptoms but that was the one that used to really worry me.
Because every three months or so, I’d get a rhinitis; a runny nose. And it would go straight into my lungs and I’d get this allergic response, which I always thought was the infection, and then I realized that’s actually an allergic response. And now what I know is it’s simply related to cereals and grains in my diet.
I also had the irritable bowel syndrome. That disappeared. I had dyspepsia. That disappeared. I used to get headaches once a week. I haven’t taken a medication for headache for three years. I used to take it once a week.
So I know it’s the gliadin in the wheat that is the problem causing repeated headaches.
So, I’m just two different people. I mean, I now have got so much energy and it’s just been amazing. I feel like I’m back to 25 or 30.
Whereas before, I was a tired 60-year-old who almost stopped running. I was tiring.
I’ll tell you, I haven’t eaten grains for a couple of years, and every time I’ll have a grain, on the odd occasion, I always feel terrible after it. And the best thing I ever did was get rid of the grains for myself, personally. You know? It’s amazing.
That’s probably the most important adaptation is getting rid of the cereals and grains. And which is, I said, because, you know we’re all told that they are the cornerstone for our health. And it’s just not the case at all.
Yeah, absolutely. That magical food pyramid that has lied to us for so many years.
I’m going to steal one of your questions and throw a little bit of a curve ball your way as well, Tim. So, on endurance exercise, particularly running, and life expectancy. And I’m raising that because of cortisol issues, which, for our audience, is the stress hormone.
What are your thoughts on that?
You know, I think there is some evidence accumulating that for some individuals keeping up high-intensity running, running marathons all your life, probably isn’t such a good idea.
The problem is, they haven’t controls for nutrition. That’s an issue that we haven’t looked at. So, if you’re carbohydrate-intolerant, and you’re eating a high-carbohydrate diet and you’re exercising, I can see that that’s gonna be a problem.
My own view is that I’ve stopped running marathons many years ago, but I would have continued if I’d been on this diet. Because I stopped running because I became so slow. And I now know I became slow because of my carbohydrate intolerance and eating lots of carbohydrates. And that if I’d eaten a high-fat diet all my life, I believe I would have continued running marathons for much longer and not had those consequences.
So, I think that there is evidence for some people for doing lots of vigorous exercise is not good. But I would not like to generalize that to the general public.
We’ve known for years that the Tour de France scientists, generally the winners have a very short life expectancy. But there were drugs involved and many other things that we couldn’t be certain that it’s just the exercise.
But you’ve just got to be cautious, and the one thing you don’t want is atrial fibrillation. And clearly that’s linked to vigorous exercise and it’s hit one of the guys who brought me into running, and one’s an early winner of the Comrades marathon, that’s the 90 kilometer race in South Africa, has got atrial fibrillation. And, you know, that was so clearly related to all his running.
So, one just has to be cautious. And I think if you’ve got signs that things are not good, if you start to pick up abnormal heart rhythms, I think it’s time to look very cautiously and consider, A, are you doing too much, and, B, is it your diet? Is that a factor?
Yeah. Absolutely. And I guess it’s another scenario where one size certainly doesn’t fit all. We’re all so very, very different.
And I’m getting messages back from other guys now, in their 60s, older than me, in their 70s, changing to this diet and suddenly finding their performance going up again, and being able to run much better.
So, again, the question is, is it the exercise or is it the nutrition? And Jeff Volek is doing some wonderful stuff looking at inflammation markers in people who run marathons and ultra-marathons, and if they’re eating a high-carbohydrate diet.
So, the argument is that the combination of lots of marathon-running and high carbohydrates produce inflammatory response. And that, repeated every few months for years, naturally you’re likely to cause problems.
So, I think we have to look at our running and make sure you’re just not getting inflamed all the time and try to do things that will stop the inflammation.
That’s good advice.
It sounds like the diet, again, is very suspicious there.
It think it’s controllable, and look at dietary very carefully.
OK. Another question while we’re on running, then. And we wanted to raise this because we got the famous City2Surf coming up. And, are you aware of that race, Tim?
Yes, I do. And you know why I know? Because John Sutton, famous Australian physiologist, that’s sports medicine doctor, was one of the first doctors to be involved in that race and he described all the cases of heatstroke that occurred.
And I remember him writing one article saying something like, you know, heatstroke in a 10K or 12K fun run shouldn’t be happening.
And I think he got it all wrong, because he was all, “Oh, you’ve got to drink lots of fluids.” And so on. And I don’t agree with that. I think heatstroke is a multifactorial disease and you’ve got to have individual susceptibility for it to start.
And then you’ve got to have a couple of other things wrong with you on the day. But you’d probably have an infection; a latent infection. And maybe other things that happen on the day. Maybe taking medications or drugs which are factors.
And when you put them all together, then you get the scenario. But the reality is that you’ve probably got 50,000 runners in the race and yet you only have one or two guys get into real trouble. But why didn’t all 50,000, if it was the environment? It’s not the environment. It’s something else that’s involved.
So, if somebody was listening to this a week before they were doing the City2Surf run and they’ve eaten a lot of carbs and drinking a lot of Gatorade ready to get ready for the race and they hear this a week before, and they go, “Oh, my God. Should I change everything?” What should they do?
They absolutely shouldn’t change now. But I think what you need to know is that every time you put carbohydrates; refined carbohydrates like those sports drinks into your mouth, you get a huge insulin response and we think that that repeated insulin response, the high glucose, is damaging to the health in the long-term.
Some people are OK because they’re hugely carbohydrate-tolerant. But if you’re intolerant, every time you take a sports drink, you’re actually damaging your health.
So you have to appreciate that. So, we have this paradox in South Africa that our big races are funded by the soft drink industry and if we had a race in Capetown which had 10,000 runners running 56 kilometers and they managed to consume three tons of sugar during the race. I’m not saying that consumed it, but there were three tons of sugar available on the race for those runners.
Now that’s, when you start to think about that, you realize: Here you are running, trying to get healthy, but you’re killing yourself by taking all of that sugar during the race.
Would you add anything to your drink when you’re running; would you anything? Salt or anything like that?
No. You certainly don’t need salt, because your body will provide all the salt you need. So, you definitely need water. And if you’re fat-adapted, you just need fat and protein.
And I would try milk, you know. Or coconut oil. I’ve used both in half-marathons and it’s the most wonderful drink. You have to come to Northern Europe to be fully adapted to milk. Otherwise, you’ve probably got a milk intolerance.
So, many XXSouth Africans?XX come from Europe, as I do, and so we’re tolerant for milk.
But the point being that once you’re fat-adapted, you just really don’t need much carbohydrate, if any, during exercise.
I have a question now from my good friend Gavin, who is a bush runner. And he’s interested from a beginner’s perspective. He wants to know what would be the most effective training method to get him up to a level of fitness in the fastest time period without injury, where they’re able to keep up with other club runners and not feel left behind. If you have any tips.
Yeah. Well, I can only tell you what I did. I was a rower when I started running and what we used to do, we used to race two miles. That was epic. So, if we raced two miles. That was where most people come from, I think. If you’re fit for another sport, you can probably race a mile or two and go flat-out and you’re OK. But once you have to run 5Ks or 10Ks, it’s a real problem.
And I was taken by some real experts and they XXaudio problemsXX controversy. Because you have to learn the pacing strategies. That’s the key. And that’s it is. And after three months, I had the pacing strategies worked out. And then we would start running half an hour, hour, hour and a half, two hours.
So, I think that if you take people who are physically active and healthy and then go through about three months of regular running before you can start properly running 10, 15, 20 kilometers.
So, my focus has always been; so, that’s the one scenario. If you’ve got well-trained, if you’ve got physically fit people, they still need to run half an hour a day, five days a week, and it’s gonna take them three months to get going.
If you’ve got people who are completely sedentary and not physically strong, I started walking and in Lore of Running I describe a walking program where we would get them to walk for the first three months, because otherwise they’re going to get injuries, bone injuries, particularly stress fractures.
So, I think that’s the key. If you have been physically active before, like in Australian Rules or rugby or whatever. Football. That’s fine. But it still takes you time to learn how to pace yourself.
The thing that I learned was, just go slowly.
You’ve got it. It’s certainly not an instant thing.
And add your speed work in. Go for distance first. That’s the key.
And even today, I still make the error of trying to run short distances too fast and not doing the long-distance work. It’s the long-distance work that really makes you a runner.
Just another thought that popped into my mind as well. When training for longer events, would it just be running that you do? Just get out there and run on the road? Or would you hit the gym and start working other muscles?
Yes, I think so. I think you need; it depends. The longer your races, the more your whole body needs to be in good shape. So, I’m impressed by CrossFit. And this not an advert, but I was watching last night the CrossFit World Championships and I was utterly astonished at the women; what they can do. Ten or 15 years ago, we would have said that’s utterly impossible for a man to do, let along a woman.
So, I think, yes, there is good evidence that if you’ve got stronger legs from biometric training and so on, you will run better. So, there is a strength component to running. XXaudio problemXX and they are incredibly XXaudio problemXX. That’s a point that we don’t make.
For a highly-trained athlete to run fast, the 10K; a fast 10K, his foot is never on the ground. That’s what defines a great runner. They’re always in the air; their haven’t broken ground. And the answer is that his foot is on the ground for such a short time, then it explodes and throws; catapults his body forward two or three meters.
Now, OK, he’s only 56 kilograms, but still, the time being that his foot is on the ground is so short that he has an enormous amount of power. So, power is a key component, and it’s something that we forget.
And I certainly know of people who have trained for ultra-marathons by doing lots of weight training in the gym on their legs, and they’ve done relatively little running. So, if you can get your mind ’round it, you don’t have to do as much running.
But I actually agree. In generally, I think that weight training like CrossFit, that’s the best way to try and XXaudio problemXX. OK, maybe there’s more emphasis on weight training in CrossFit than in running, but I think that for many people, all weight training is gonna be beneficial.
Yeah. That’s really a good way of looking at it. I never thought of it like that.
And, Tim, there’s a question I’ve got, I’ve been itching to ask you for ages, and I’m quite aware of time so I’m going to jump to it to make sure we fit it in. And that simply is regarding the ocean swimming. Because me and Stu are big fans. We generally get in there a couple of times a week. And at the moment, the water temp, what was it today? 16.1?
Just over 16, yeah.
Really? Well, this is cold. You’ve talked about training. Is it Lewis?
Yeah. And he swam one mile in, I think, our reference says 1.8 degrees.
Tim Noakes: That’s right. It was actually about 2 to 3. He did the mile swim. He usually swam a kilometer, but he did swim a kilometer in minus 1.8 degrees centigrade.
Now, just to make it clear, there’s no wetsuit. This is just him in his Speedos, right?
How did he do that?
Well, what he discovered was that, provided he was out of the water within 25 minutes he was fine. So, he could cope. And what he did was, as all humans do, is they cool their legs and their arms, they become incredibly cold, so after the long swim at Deception Island, where he swam a mile at 3 degrees centigrade, his muscle temperature was 32 degrees compared to a normal of 37, 38.
And it was 32 an hour and a half later, after he had been in a hot shower for an hour and a half. His muscles were still as cold as they were when he came out.
His core body temperature had risen to 37, so he was normal, his brain was normal again, but his legs were still messed up.
So, what he did was he stored all the cold in his legs. But he reached the absolute limit of his tolerance after 30 minutes. But when he swam it in 20 minutes at minus 1.8, he didn’t drop his core temperature below 36, so he was relatively fine.
So, again, if you just store the cold in your body and you’re fine for 20 minutes, but by 30 minutes you’re absolutely at the limit, and I think that anyone swimming at a temperature below 5 degrees centigrade, they’ve got half an hour before they freeze and drown.
And I think that’s what that work added, which is we now know the limits. And he could get to the mark, because he’s a fast swimmer, and he didn’t slow down much. He slowed down substantially, but not really too seriously.
The danger was is that if your body cools down and your brain is still warm enough. . . Sorry; if your brain cools down too quickly, you lose consciousness and you drown. And I know that had he swam for another five minutes in there at the temperature, he would have gone unconscious.
So, he was close. It was 35 minutes and he was gone.
Wow. That’s amazing. That’s just freaks me out. Because we get in the water, I’m contemplating how cold it is now, you know. . .
Yeah, but you’re both so lean, and you can only swim at about 26, 27. That’s the temperature at which you’ll be able to swim any length of time. But once it drops below 27, and of course the colder it is the worse it is.
I had the privilege recently of meeting a Capetown guy who, in Australian water, was lost at sea for 28 hours. You probably remember the story.
Yes, I do.
The Coast Guard got him or whatever. And he came in here and he spoke to me and said, “I should be dead.” And he gave me the whole story about the 28 hours. I asked what was the water temperature and he said it was 27. I said, “That’s what saved you.” If it had been 25, he wouldn’t have made it.
It’s absolutely critical, the water temperature. And he wasn’t as lean as you guys, so he also had just a little bit of extra fat. But at your weights, you’re in real trouble when the temperature goes below 20 degrees.
Yeah, absolutely. That’s why I’ve just ordered a nice, new wetsuit. I’ll be fine over the winter.
That’s definitely what you need.
So, look, I’m just very aware of the time and one last question, Tim, before we wrap ’er up. And I know it’s a topic you’ve covered well. But, how much does the mind determine the outcome of an event?
Yeah. That’s a great question. I was watching the British Open the other day and Tony Jacklin, who won the Open and one of the major American opens, he said it’s 90 percent psychological and 10 percent mental.
And I think it’s true, you know, when you get to that level, the skill is exactly the same for the top hundred players, and it’s only the ones who control their minds one the day that win.
In running, it’s both a hundred percent physical and it’s a hundred percent mental. In other words, that you have to have the physical capacity. I couldn’t run a four-minute mile ever, because I don’t have the physical capacity. But within my range of performances, then it becomes very mental; it becomes very important. And it becomes the hundred percent.
So, I think at Olympic level, we recognize biologically that it’s pretty much the same and one guy wins the race by six centimetres. That’s purely mental, and I honestly, honestly believe that the person who comes second actively chooses to come second.
It’s obviously at a subconscious level. But then you have to make the choice, because it’s simple. The person who finishes 6 centimetres behind the winner didn’t die. So, he could have run faster. So, why didn’t he run faster? And it’s not biological.
Because the controls that stop you running faster are all, they’re not conscious, they’re subsconscious control. But they’re open to conscious control, in my view. Or conscious modification.
I just; that’s my belief. So the mental is absolutely important. But at a simple level, if I go into a marathon and I’m not sure that I’ll finish, what happens, as you all know, that you’re two-thirds of the race through, and XXaudio problemXX and you say, “Oh, I’ve got 12 kilometers to go,” and your brain says, “Well, you’re not gonna make it.”
And if it says that to you, you’ve got to be able to say, “Absolute nonsense. This is going to be easy.”
And I think that those are the decisions you make before the start of the race. If you have any doubt in your mind, it’s not going to do it.
No, that’s right.
I was only saying to Guy the other day, and, you know, a little similar, when we train CrossFit, if we have, for instance, have to do 20 pull-ups on the bar, in my mind I’ll be going for 30.
And I’ll always get the 20.
I’ll always go for 10 and usually get my 10 and then stop and then do another 10.
The mind is terribly, terribly important.
And, certainly, I work quite a lot with teams; young teams of athletes. And there’s no question that the belief systems of teams, if you can improve their belief system, that team will outperform itself and do much better than it should.
Conversely, you can take a good team without self-belief and they don’t do well.
So, I have absolute belief now that what you think is what will happen. What you really believe will be the outcome. And that’s the difference between the winners and the guys that come second.
Yeah. One hundred percent.
Well, Tim, if you could offer one single piece of advice for optimum health or wellness, for anyone listening to this, what would it be?
Well, I think you know what it’s gonna be. It’s look to your diet.
I did it. I thought I was doing what doing what I meant to do, but I ate the wrong diet. And only when I got my diet right did I get the energy back again to be able to run again and train properly and look forward to my running. And now my health is infinitesimally better and I just love each day.
And when my diet was wrong, it was the opposite. I was hanging in. It’s terribly sad. So, find the best diet for you and we all know what that diet is.
Tim, thank you so much for your time. We really appreciate you coming on and joining us for 45 minutes. It’s been awesome. I’ve learned a lot.
Thanks, Guy, and thanks, Stuart. It’s been a great privilege to be with both of you guys.
Guy: Have you ever considered that stress is actually burning you out, interfering with sleep and holding weight loss strategies hostage? I’ve spoken to so many people that say they simple can’t shift that stubborn body fat, even though they are eating well and exercising every day.
Immediately what springs to my mind is stress, cortisol levels and adrenal fatigue. Naturopath Tania Flack has covered them here in this fantastic post.
When you think of being stressed, it’s easy to imagine someone flogging themselves at work till all hours trying to finish that essential deadline, but there are so many other factors to consider:
Poor sleep quality
Psychological stress (worry, fear,anger etc)
to name but a few…
So if you feel like you just can’t shift those extra kilos and are constantly running up hill, then I highly recommend you check out this post! Over to Tania…
What is Adrenal Exhaustion?
The adrenal glands help to give us our get up and go. But if you are continually surfing on adrenaline and running on empty they can eventually start to under function. So what is Adrenal Exhaustion and what can we do about it?
The adrenal glands sit on top of the kidneys and are responsible for the secretion of adrenaline, cortisol, DHEA and other hormones that are required to help your body function during times of stress, whether it is physical, emotional or mental. Chronic stress causes the adrenal glands to become exhausted and so does the person. The whole body including the immune system becomes weak and vulnerable. Adrenal Exhaustion can be very detrimental to your over all health. It causes diminished cortisol and DHEA levels which can adversely affect thyroid and sex hormones.
Cortisol is one of the most important adrenal hormones. Normal cortisol levels are responsible for maintaining normal blood sugar levels, it mobilises fat and protein stores for mores energy and has an anti-inflammatory action in the body. Cortisol has an effect on most blood cells that participate in immune of inflammatory reactions as well as having an effect on blood pressure. It has an effect electrolyte levels in heart tisse as well, heart beat, and influences the central nervous system controlling mood and behavior.
During the early stage of adrenal stress, elevated cortisol levels contribute to weight gain, elevated cholesterol and blood pressure, altered brain checmistry (which causes depression and anxiety), it also has an effect on insulin resistance and osteoporosis to name a few. During later stages of adrenal exhaustion the once high levels of cortisol eventually fall to low levels where it is insufficient to adequately normal function and good health.
Another important adrenal hormone that declines during periods of stress is DHEA which is considered the “youth or anti-aging hormone”. DHEA’s main actions are through conversion into other more potent hormones such as estrogen and testosterone. It also appears to have its own action on the immune system and endothelial cells helping to boost the immune system and help protect against atherosclerosis.
If production of DHEA decreases under stress and is not rectified, a hormonal cascade can occur, resulting in a deficiency of sex hormones such as estrogen, progesterone and testosterone. If these hormones get too low then a whole range of other symptoms and problems can occur such as PMS, menopause, andropause and hypothyroidism.
3 Stages of Adrenal Exhaustion
Stage 1 – Alarm (fight or flight)
In this stage the body launches into the fight or flight response by releasing elevated levels of noradrenalin, the “anti-stress hormone” cortisol and the”youth/anti-aging hormone” DHEA. In short bursts this is a healthy reaction and the adrenal cope well, but as stress continues the adrenals are put into overdrive to cover the early signs and symptoms of fatigue. The pancreas is also effected, blood sugar becomes imbalanced, resulting in low energy. Many use a quick fix of either sugar, carbohydrate or caffeine at this stage to over come fatigue.
With chronic or severe stress the adrenals become unable to cope. Many people carry out their every day activities but really start to struggle with fatigue. The body needs more rest and is slower to recover. Anxiety starts to set in and people become more irritable and less able to cope with stress. Sleep difficulties are common and the body starts to show other symptoms such as hormonal problems and hypothyroid type symptoms like cold intolerance, sluggish metabolism and weight gain. Often the thyroid gland is effected at this stage.
Stage 3 – Exhaustion (shut-down)
As adrenal function weakens further the adrenals are no longer able to keep up and cortisol output starts to decline. The body enters a survival stage where its main aim is to conserve energy in order to survive. This happen very gradually. The body starts taking energy from tissues, this stage results in muscle breakdown and protein wasting. Exercise tolerance is reduced and depression, chronic fatigue and fibromyalgia is common. Every major system of the body is effected including the immune, hormonal, neurological and metabolic systems.
Signs and Symptoms of Adrenal Exhaustion are usually a combination of some of the following:
More prone to illness and infection, slow to recover
Increasing hormone problems
Depression and low mood
Dark circles under the eyes
Adrenal Exhaustion can lead to….
Ongoing severe stress and adrenal depletion can lead to serious health problems and acute adrenal insufficiency. Generally, the earlier symptoms of adrenal exhaustion (Stages 1 + 2) are debilitating enough to force people to seek help. The earlier it is identified and treated the better the chance of recovery.
What Causes Adrenal Exhaustion?
Any major life stress, work, relationship, family etc
Physical, emotional or psychological stress
Lack of sleep
Overexertion and over work
Alcohol, caffeine, nicotine and recreational drugs
Excess sugar and high carbohydrate diet
Acute or chronic allergies, infection or illness
Toxins, pollutants and exposure to heavy metals
Fear and anxiety
death or serious illness of a loved one
The link between Stress and Adrenal Exhaustion
Many people don’t realise that the body responds to different kinds of stressors in the same way, so when we talk about stress many people only consider emotional stress.
Here are some examples of the types of stress that can contribute:
Environmental Stress: Heat, cold, noise, light
Chemical Stress: Pollution, toxins, chemicals, drugs, caffeine, nicotine and alcohol
Physical Stress: Overexertion, trauma, infection, injury, surgery
Biochemical Stress: Nutritional deficiencies, excess sugar, high carbohydrate diet, dehydration
Emotional Stress: Any major life event, death, birth, changes in relationships, work
Adrenal Exhaustion and Mental Health
Depression and anxiety are commonly associated adrenal exhaustion. Adrenal hormones are involved in cognitive function, mood and mental states in complex ways. The hypothalamic-pituitary-adrenal function is effected during depression. Stress, with associated high cortisol and DHEA has been associated with anxiety and depression, and people with low levels of DHEA and cortisol have been seen to experience depression, brain fog, difficulty concentrating and poor memory recall. Fluctuations in night time cortisol add to sleep disruption experienced associated with depression.
How is Adrenal Exhaustion Detected?
Low levels are detected by either a blood, urine or salivary hormone test. Repeated cortisol levels are usually taken through out the day to get an accurate picture of adrenal status.
What Other Tests are Useful?
As adrenal exhaustion effects many body systems, it is important to have a thorough check up if you have been diagnosed with low adrenal function. It is important to look at hormonal, cardiovascular and mental health as well as assessing your ideal weight.
Can Adrenal Exhaustion be Reversed?
Adrenal health can be restored, providing steps are taken to address stress, and that diet and lifestyle are optimal. Many herbal medicines and nutritional supplements are effective in addressing low adrenal function. It can take some time to achieve results, but the quicker it is identified the faster you can address it. It is always easier to address adrenal fatigue in its earlier stages, so if you feel you you may be suffering from adrenal fatigue seek professional help as soon as possible.
Top 10 Tips for Beating Adrenal Fatigue
Stress: It is imperative that you address all stressors in your life, if emotional stress has played a role, its time to get some counselling.
Lifestyle: Its easy to push yourself if you’re used to surfing on adrenaline, but taking a good look at your lifestyle and making some positive changes really helps
Relaxation Techniques: Whether it be yoga, meditation or cooking, find what works to relax you and make time for it every week.
Exercise: Probably the last thing you’ll feel like doing but regular gentle exercise it a true stress buster.
Diet: Out with the fast food and in with regular, nutritious meals, nutritional deficiencies are just another form of stress, so eat well. Get some professional advice on this if you don’t know where to start.
Avoid Stimulants: Alcohol, sugar, caffeine, nicotine, recreational drugs have all got to go.
Address any other health problems: Chronic allergies, infections and leaky gut are all a source of stress on the body, get these sorted out asap!
Hydrate: Drink at least 8 large glasses of water per day, dehydration adds to your stress load
Just say no: Don’t over commit your self, manage your work/life balance and be a bit selfish so you can give yourself time to recover your adrenal health
Get some Professional Advice: See your Naturopath, herbal and nutritional medicine can make the world of difference. Don’t rely on over the counter products and guesswork. A well balanced treatment plan from a professional Naturopath, including dietary, lifestyle, herbal and nutritional medicine will really help.
If you want to know more, you can contact Naturopath Tania Flack here.
Have you ever suffering from adrenal fatigue or have overcome it? How about over-training? Would love to hear your thoughts below, Guy
“Health is a resource for everyday life, not the objective of living.” -
… Health Promotion
My mate was faced with something that he felt was a serious problem, his job demanded lot’s of hours, blood, sweat and tears on a weekly basis. He loved his job but his health was beginning to suffer. He’d been at it for four years and whenever he fitted exercise into his routine it became too much and simply exhausted him.
When we met up one evening, he told me that he had a 6.30am spin class that morning with a jog lined up for the following night. He also looked like he was going to have to crawl home like a lizard as he was that tired! I did feel for him.
After discussing the food pyramid at length and coming to the conclusion it sucked, I really felt we’d need to look at his exercise regime too.
I asked him why he was exercising?
After a bit of a dumbfounded look he said he wanted to be fitter, leaner, toned and healthier. He was feeling like a slug with no backbone when he sat in his office chair and he desperately wanted it to change.
From where I was sitting, his road to greater health wasn’t looking pretty. All I could see for him was fatigue, burnout, frustration, possible injury and an attitude that said ‘screw you’ to exercise with a million justifications on why he can’t do it anymore.
Do you like the idea of exercising less & becoming a lean mean health machine in the process?
Health. It’s a simple process really
First of all, let’s clear up a little confusion. Health and fitness are not the same thing. I’ve seen many people who are pretty fit but not very healthy, and I believe their exercise regime was contributing to their poor health… Just like my friend was starting to do.
The World Health Organisation defines health as -“…a state of complete physical, mental, and social well-being and not merely the absence of disease…”
So in other words, just because you are not sick, doesn’t mean you are healthy. And the same goes for your fitness, weight loss and it’s relationship to health too.
Exercise and weight loss: What’s the deal?
Cut out the fluff and look at the facts for a moment. When a person exercises on a regular basis, more energy is needed for the body to recover hence you eat more. So…
1. The more you exercise, the more your appetite will increase.
Common sense right? When someone decides to get on a health kick, they start to exercise more and so they will naturally begin to eat more. But they generally eat more of the wrong type of food. This won’t do anyone any favours. In fact, this will cause longer-term problems.
My friend had pushed his body to the max for 45min. After his shower he was ravenous and unprepared, he then went an ate a big breakfast in a takeaway roll! He told me he thought it was ok to do ’cause he just earned it!!!
This isn’t going to help his recovery. Not only is he consuming poor nutrition, but by eating a lot of processed carbs like that (the big white roll), it will raise his blood sugars and create an insulin response. When the body is producing insulin, you will not burn body fat. What do most people eat in their daily diet? A lot of white processed carbs. And they wonder why they are struggling to lose weight.
This is where preparation is key.
2. All exercise benefits are gained in the recovery. Not during exercise.
Your recovery is only as good as the food you eat. Period. After stressing the body through exercise, nutrient dense food is paramount! If you eat high carb processed foods you are then feeding the appetite but not the body. This will compound with interest overtime. This is not smart as it completely undermines the benefits exercise has to offer.
3. I believe 70-80% of body composition comes from the food we eat.
Think about it for a moment. My friends love handles and pear shaped body came from mainly what he shoved down his throat on a daily basis. The other 20-30% is yes, mainly exercise, but also genetics, stress reduction and a positive attitude. If your health is the priority here, clinging onto a unhealthy lifestyle and hoping exercise will fix it is a big mistake. This will only make matters worse.
Exercise less and lose more weight
He was wanting to fit in 3-4 x 1 hour gym sessions a week, and it was already taking its toll. Now contrary to popular belief, if he wants to loose weight healthily, it’s about increasing the efficiency of his metabolism, not increasing the metabolism itself through exercise.
In other words, it’s not about making your engine run hotter. It’s about making it run smoother and more efficiently.
He is vigorously exercising in the hope of boosting his metabolism, he is also attacking it from the wrong angle. Yes he may burn a few more calories, but he’s also increased his appetite (worked up a hunger). Also, long bouts of extreme exercise increase free radicals and oxidative damage. These are directly linked with inflammation and degeneration associated with ageing, thus speeding up the process… This will also effect the immune system, leaving you vulnerable to illness… Sound healthy?
If he wants to make his engine run more efficiently and not hotter, he’ll have to look at the food he eats. The key is to keep your insulin levels in check. This is accomplished of course by eliminating our favourite friends: Sugar, starch and most processed carbohydrates. Then increasing his natural fats with each meal. If he did this he would be teaching his body to burn fat rather than sugar/carbs for fuel to get him through the day.
Thus maximising his metabolic/engine efficiency.
And of course, with 80% of his body composition coming from the food he eats and how efficiently he burns them, naturally the first thing he should focus on is his nutrition. I’ve written many posts on nutrition, so explore the blog. But here, here & here are great places to start. Even if all he did was reduce his sugar intake (and we’re not just talking about table sugar here, think bread, pasta etc) he’d be off to a flying start!
If he tackled this head on, by getting himself more organised and eating food that serves the body and not stress it, he would automatically start to feel better over time. This would have a positive outcome on his work and his stress levels. Good things would happen before he even put his runners on.
Always remember: You can never out train a bad diet.
So what now?
Armed with the above knowledge, I asked my mate why he would want to spend up to 4hrs a week in a gym when he could achieve his goals over time in probably 1 hr a week? If people want to spend hours in the gym or do a spin class that’s fine as exercise has so many benefits, but as the only tool for weight loss? Unfortunately he was struggling to fit it in as it is, and he was using sheer willpower to get himself through these intense long cardio sessions.
1 hour a week was much more appealing and realistic than 1 hour a session.
He was now beginning to see that to gain success with weight loss, it needed to be a byproduct of living a healthy lifestyle. Not living for weight loss and hoping you become healthy.
And why/what exercise should he be doing? I’ll cover it in my next post. I’ve blabbed on long enough for this one!
On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thought’s and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.
If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thought’s in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…