Exploring Metabolic Flexibility and Ketogenic Diet

Today, I am blessed to have here with me Mark Sisson. Health and fitness expert Mark Sisson is the New York Times bestselling author of The Keto Reset Diet and founding father of the ancestral health movement. His blog, MarksDailyApple.com, and Primal Blueprint lifestyle program has paved the way for primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some three million unique visitors each month. An entrepreneur presiding over a wide-ranging primal enterprise, his fledgling Primal Kitchen healthy condiment line was acquired by Kraft-Heinz in 2018. 

Mark has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit. Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger on the battlefields of Miami Beach, FL.

This comprehensive episode dives into various aspects of metabolic flexibility, ketogenic diets, the impact of diet on health, and the concept of hormesis. The journey begins with exploring the factors behind metabolic inflexibility in the United States, focusing on the shift towards a carb-heavy diet and its consequences, including elevated insulin levels and reliance on glucose for energy. Mark highlights the strategic use of keto programs for athletes and individuals looking to reset their metabolism. 

Mark also emphasizes the significant benefits of adopting a ketogenic approach in both training and dieting, showcasing how a well-structured program can yield remarkable results within three to six weeks. Rediscovering the power of walking is another crucial topic we touch on, emphasizing that human bodies are naturally designed for movement. Overall, this podcast offers a holistic view of metabolic flexibility, ketogenic diets, exercise practices, and the role of short-term stressors in promoting long-term health and adaptation.

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[01:30]  Exploring the Factors Behind Metabolic Inflexibility in the United States

-       The shift in the American diet towards a grain-based, carbohydrate-heavy intake, largely driven by the recommendations of the US Department of Agriculture for 6 to 11 servings of grains daily, has led to a predominance of carbohydrate consumption. This constant influx of carbs can inhibit the body's ability to burn fat for energy.

-       Excessive sugar intake leads to elevated insulin levels, which can lock fat into fat cells and hinder the body's capacity to switch to using ketones for energy.

-       High carb intake leads to spikes in blood sugar and insulin levels. This cycle perpetuates itself as higher insulin levels inhibit fat burning, and the brain becomes reliant on glucose, making it challenging to switch to ketones as an energy source.

-       Many individuals are trapped in this carb-dependent cycle due to a lack of knowledge about how the body's metabolism functions.

[13:55] The Impact of a Strategic Keto Program for Athletes and Beyond

-       Keto is a valuable tool for resetting your metabolism, typically over a strategic three to six-week program, especially when you're significantly out of balance.

-       Athletes who adopt a ketogenic approach to both training and dieting can achieve about 80% of their desired results within the first six weeks. However, the remaining 20% of results may take an additional two years to attain, making some athletes hesitant to embrace this approach.

-       In general, most people tend to respond positively to a ketogenic diet within three to six weeks. During this period, it's essential to monitor your progress through blood work.

-       While daily carbohydrate needs can vary for top competitive athletes, for most reasonably healthy and fit individuals, an upper limit of 150 grams of carbs per day is suggested to replenish glycogen stores.

[21:30] The Power of Metabolic Flexibility and Streamlined Energy Utilization

-       Achieving metabolic flexibility comes with metabolic efficiency, meaning the body becomes highly efficient at extracting energy from various substrates. The efficiency is enhanced when the gut biome is healthy and can adequately digest food, preventing the wastage of calories.

-       Human bodies have evolved to store excess calories efficiently as fuel. This mechanism is designed to cope with periods of food scarcity. Excess calories are stored in convenient locations, particularly around the central gravity of the body, such as the belly, hips, thighs, and buttocks.

-       Metabolically flexible individuals experience a protein-sparing effect, where amino acids are recirculated rather than being converted to glucose.

-       Metabolically flexible individuals often require fewer calories than expected for optimal functioning. By focusing on a balanced diet with adequate protein, minimal carbohydrates, and moderate fat intake, one can maintain health and vitality without the need for excessive calorie consumption.

[32:45] Feeling the Power of Keto-Adaptation: Mental Clarity, Stress, and Cognitive Efficiency

-       The primary indicator of becoming keto-adapted or achieving metabolic flexibility is how you feel. Paying attention to mental clarity, improved cognitive function, and overall well-being is crucial.

-       Ketosis is often associated with stress on the body. While many individuals measure and brag about high ketone levels, especially in the early days of adopting a ketogenic diet, more seasoned practitioners may not exhibit high ketone levels.

-       In the absence of glucose, muscles can initially use ketones for energy. However, when you become fully metabolically flexible and keto-adapted, the muscles prioritize glucose and fatty acids as their primary fuel sources, allowing ketones to be reserved for the brain.

-       As the body becomes more efficient at utilizing ketones, it is the brain that primarily relies on them, allowing for enhanced cognitive function and maintaining energy levels during periods of low food intake.

[45:30] Rediscovering the Power of Walking: A Foundational Practice for Health and Balance

-       Human bodies are designed for movement, and walking is a fundamental activity that aligns with our natural physiology. Our ancestors spent millions of years walking across various terrains, which was essential for survival.

-       Walking is a highly beneficial form of exercise, particularly for individuals who are overweight or seeking weight loss. Running can be more challenging for those who haven't adapted to burning fats efficiently.

-       Running as a primary means of weight loss can have downsides for many individuals. It can deplete carbohydrate stores quickly, leading to increased hunger and a greater risk of muscle loss.

-       Walking should be a foundational practice for everyone, promoting balance, metabolic efficiency, and overall well-being.

[01:01:30] Hormesis: Using Short-Term Stress for Long-Term Health Gains

-       Hormesis is the concept of introducing short-term stressors to the body, which can be beneficial for overall health and adaptation.

-       Hormetic effects vary depending on the context and timing. For example, a workout intentionally induces inflammation to prompt the body to respond by getting stronger over time.

-       Cold plunging can have a hormetic effect, such as the activation of brown fat or an anti-inflammatory response. However, the timing and context matter. Before a workout, it might not be ideal.

-       Initially, cold plunging can be a mental challenge, but with practice and a change in perspective, individuals can overcome their fear of cold water and experience the benefits.

AND MUCH MORE! 

Resources from this episode:

●      Website: https://www.marksdailyapple.com/

●     Purchase Peluva Shoes here: http://www.peluva.com/KETOKAMP Use the coupon code KETOKAMP at checkout for 10% off your entire order.

●      Primal Health Coach: https://www.primalhealthcoach.com/

●      Follow Mark Sisson

●      Facebook: https://www.facebook.com/marksdailyapple/

●      Instagram: https://www.instagram.com/marksissonprimal/

●      Twitter: https://twitter.com/Mark_Sisson

●      YouTube: https://www.youtube.com/c/marksdailyapple

●      Get Mark Sisson’s books here: https://amzn.to/45V6Eg5

/ / E P I S O D E   S P ON S O R S 

Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad

BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. 

Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.

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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.