Tuesday, September 25. 2007Why "Low-Glycemic" is the Way to Go, a Q and AQuestion: Ori, How do you recommend low glycemic carbs and then talk about the short window of opportunity. Won't the rate of digestion of a SLOW carb be too long? Research points to a 2 hour window (it is only 4 hours is you are eating plenty of carbs during the 4 hours). Also, research recommends a 8-1.2g of carbs per Kilo of body weight per 1-2 hours (frequency depends on the amount of glycogen used). IF someone weighs 100 kilo, wouldn't it be hard to eat 80-120 g of complex carbs in one sitting? Infally have you considered the revised Glycemic Load ratings, the effect of exercise on GLUT4, the very anti-catabolic effects of insulin, the 200% improved insulin sensitivity after workouts, the very different effects of whole proteins versus peptide bonded di and tri peptides proteins. Answer: With all due respect to your stats, they're meaningless in real life. The information you get from muscle magazines is typically inadequate. If you get it from Pub Med - notice that many of the studies are sponsored by commercial sport nutrition companies to make you purchase a cheap protein powder (80% sugar or simple starch mixed with degraded soy or whey isolate + artificial flavoring, etc.). The truth is that there is no conclusive evidence as to how much carbs are needed per muscle mass after exercise. There is however evidence that insulin (not carbs) is the influencing factor in whether an anabolic action will occur or not. It is also a well known fact that when insulin is over-spiked - such as with over 10g of sugar intake per serving, it will instantly lead to a certain degree of insulin resistance. I'm aware and I've written articles on the benefits of exercise on improving insulin sensitivity. Nevertheless, there is evidence that even one meal with excessive carbs can jeopardize the insulin stabilizing benefits you get from exercise. Consuming too many carbs after exercise is a recipe for insulin resistance and fat gain, particularly in the belly. This is exactly what happened to a famous muscle magazine editor who admitted to me over the phone that after using a commercial recovery meal product (loaded with simple carbs) after exercise, he noticed an accumulation of stubborn fat in the belly which he could not remove. I suggested that he drop this product and instead incorporate a low glycemic recovery. As a result, he noticed an immediate leaning down effect in the belly area. That's why we've created our protein products in this way - all natural and low glycemic - so that people can use them before and after exercise - and always benefit with no side effects. As for the sources of my science, they are all documented in the back of my books. None of my references are from muscle or fitness magazines. Metabolic processes involve a huge complex of events on the cellular level and the systemic level, integrated with each other and regulated by different control mechanisms which are also influenced by environmental factors, including nutrition and exercise. Unfortunately, much of this information, acquired from muscle and fitness magazines, is written by people who have no background in biology and a very limited knowledge of nutrition. For these magazines the industry comes first, i.e. advertisements come first and the truth . . . who cares? We provide you with real factual information in all of our hard books, e-books, newsletters and blogs. I expect that the dedicated individual will be curious enough to read the original information and the science references before questioning the technicalities. 
Thursday, September 20. 2007Is There Truth in Metabolic Typing?Question: I was reading the discussion forum on carbs/libido with that guy that said he lost his sex drive when he was doing the high fat, high protein, low carb diet and his drive came back when he started eating sugar again. Recently I read a book called "Metabolic Typing" by William Wollcott where he states that people fall into protein type, carb type, and mixed type. Could it be that this gentlemen who had lost his libido on that phase could be a carb type and because he wasn't getting enough carbs, his metabolism was out of whack? What are your thoughts on this theory of people falling into these three groups? And does the Warrior Diet apply to all these types? I'd like to know your thoughts. My Answer: Russians and Romanians are not healthier than Americans. Regardless of statistics, the problem today is an over-generalization of almost anything. The guy that allegedly lost his grooves due to a high fat diet most likely didn't do it properly. You can't merely eat a handful of nuts and expect an instant boost in virility. As I mentioned previously, to promote virility one must apply substantial amounts of raw nuts as a primary fuel. This way the effect will be long lasting - potentially as long as one continues. On the other hand, eating carbs or sugar may initially boost your energy and even vigor for a few hours, but if done continually, will lead to undesirable weight gain, blood sugar disorders and a total metabolic decline. What's the point of being a minuteman? The Warrior Diet is a lifelong program, not a gimmick. The 'metabolic typing theory" is just that - a theory. There isn't yet convincing evidence that humans are divided into carb types, fat types, protein types or Sponge Bob types.
Thursday, September 20. 2007Recovery Meal Q and AThese questions were just posed regarding a recent blog entry. My answers follow each question in italics.I read your article/blog on recovery meals. I have also read the Anti-Estrogenic Diet. 1) In your recent blog, you seem to say that after heavy exercise consume the recovery meal within 30 minutes and after intense drilling wait at least 30 minutes and up to an hour. Am I getting that right: when I lift, I can have the drink right there in the gym right after the last set, but after pounding the heavy bag, wait 30 - 60 minutes? Yes – as I said, the timing of recovery meals relates to the lactic acid factor. Heavy bag exercise typically produces more lactic acid than short stints of heavy lifting. 2) You recommend combining fast proteins, slow absorbing proteins, simple carbs and complex carbs with good fats. Question: Is it OK to have a fast protein and simple carb solution right after the last set, have a fast protein and low GI carb about 45 minutes later and eat a protein (food)/fat/ vegetable meal an hour or 90 minutes after that - before bed? It's worth trying, nonetheless, go easy on the simple carbs - no more than 5g per serving. 3) I elsewhere read that the Growth Hormone increase from heavy lifting can last for a while after the workout but as soon as one ingests the simple carbs, the GH shuts off. That got me waiting the 30 minutes for the hydrolized whey /maltose-dextrose drink I use instead of right after the last set - to keep the fat-burning going but still make the 30 minute window. Is that a good approach? No, your shake is made with over-processed whey and synthetic sugar, all of which is toxic and not low-glycemic. As I wrote previously, I wouldn’t give this stuff to my animals. 4) Naturally, I want to increase muscle and decrease fat. But, right now the emphasis is on fat loss. I have a friendly competition with a buddy (really with myself) over who can get the lowest body fat by Monday (a professionally done computer assisted caliper system) and a week later at a local college for hydrostatic weighing. I have been working out 2X per day for 4 months (fasted cardio in the AM and fasted lifting in the early evening). In this last week, I went to three workouts a day (early morning cardio followed by a 2 hour wait before eating, an afternoon drilling session, followed by an hour wait before eating and an early evening heavy lift, followed by a 30 min. wait before two recovery meals (fast protein and fast carb - fast protein and slow carb) and then a protein/fat dinner. Would it be advisable to cut the first one out to keep the GFH going a little longer to maximize fat loss? (I have been cutting my calories over the last 4 months at each wall/plateau I hit: six 500 cal meals; six 400 cal meals; six 350 cal meals; six 300 cal meals to 4 350 cal meals.) Depending on what home system I use (accumeasure, slimgard or tanita electrical impudence scale) I am between 2 and 9%. (its the accumeasure that has me at 9. But the same skinfold for a 20 year old kicks out a 2-3% - not fair - I'm 50). With all due respect, you're putting yourself at a risk for metabolic shutdown. Too much aerobics and too many workout sessions a day. And, on the top of that, I suspect that your recovery meals are inadequate. Instead, make your life simple, cut your training sessions to one per day. We provide plenty of information on how to maximize fat loss without reducing yourself to prolonged aerobic sessions (see our CFT e-book). Your diet should be exactly what we have recommended in our books – go down on the food change, shift from carb into fat fuels, and finally, get yourself adequate recovery meals – all natural and low glycemic. For the purpose of weight loss and muscle conservation, I would highly recommend trying the Warrior Meal Replacement – No Sugar Added. It was specially designed to do just that – nourish the body with the most bioavailable blend of proteins, fiber, immuno-boosting compounds and hormonal supportive nutrients, as well as very slow releasing carbs for a minimum glycemic impact and thus support a viable fat loss. I personally like to blend it together with Warrior Whey in a ratio of 2:1 (Meal Replacement to Whey) to increase the amino acid content of the overall blend.
Monday, September 17. 2007"Protein Utilization in Muscle After Undereating"This question was just recently posed in our Forum regarding my last blog entry: "I've just finished reading the "Starvation Mode" blog mentioned in the newsletter from Ori. In it, Ori states the following, something which he has mentioned many times: 'Protein utilization in the muscle, after fasting or undereating, increases by twofold.' I believe this to be true, but is there actual empirical data pertaining to humans that verifies this assertion? Just curious. And if so, does this imply that consuming 100 grams of protein following a 20 hour fast is assimilated by the body in such a fashion that this portion of food actually equals 200 grams of protein?" I've addressed these questions already in my protein articles (see Protein and the Rule of Three - Parts 1 - 4). Studies on the effects of fasting and low protein intake on protein utilization have shown clearly that not only does protein utilization increase dramatically, but surprisingly, there is also an inhibition of protein breakdown in the working muscles. Much of the database came from studies by the Food and Agricultural Organization during the '70s and later on in various universities worldwide. More information and references in Maximum Muscle, Minimum Fat – North Atlantic Books, coming next spring. As for the practical terms, I believe that when properly incorporating meals right after undereating or fasting and exercise, one can utilize twice as much protein from the meal than otherwise. (see more information in my Recovery Meal article).
Thursday, September 13. 2007"Starvation Mode" - A Diet FallacyQuestion: I love the idea of a "diet" being more of a lifestyle. I like the idea of the warrior lifestyle, and have done it before. My problem is not losing body fat when I am on it, but I know why (food choices). My biggest problem before I start it seriously is the whole idea of "starvation mode". I have always struggled with the fear of losing hard-earned muscle. I guess I have played right into the hands of those who oppose this type of eating style. Can you give me the low down on this starvation mode? Will your body go into starvation mode in a few hours or does it take days, and does starvation mode really exist? The so-called "starvation mode" is one of the most misleading concepts among mainstream nutritionists. The idea that the body shifts into a starvation mode after a few hours of fasting is preposterous. If this concept were true, the human species would not have survived the primordial conditions that existed thousands of years ago. The truth is quite the opposite. When food intake is low the body will try to compensate for the lack of food by triggering an anabolic mechanism that inhibits protein breakdown in the active muscles while recycling protein from old tissues, broken muscle fibers, and damaged or sick cells into new tissues. There is growing evidence that humans can substantially benefit from periodic fasting and surprisingly rejuvenate tissues. Protein utilization in the muscle, after fasting or undereating, increases by twofold. In the Warrior Diet and the Anti-Estrogenic Diet, we take advantage of this survival mechanism via our recovery meal plan, and thus maximize protein utilization for muscular development - after exercise, as well as after the main nightly meal. Note that the cycle of undereating and overeating is critically important. Chronic or prolonged fasting (over 24 hours), as well as chronic low calorie diets, may cause adverse symptoms of a metabolic shutdown.
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