Another great webinar going deeper and getting more specific to your questions and situations. Show notes are below. Enjoy!

  • “Be a nutritional explorer”
    • Your needs will change with time and as we discuss in part 1 this relates to things like your health, activity level, age, location and others like insulin sensitivity, sugar addiction, etc.
    • Example: I had to put myself in a recovery phase coming off years of hard training and racing, and low EA (including LCHF at the wrong time). In the beginning policy was “game on” for all healthy carbs and calories—it’s just what my body needed and there could be no restriction.
      • Fast forward: Recently I logged on MFP just to see data on how I’m intuitively eating and my intake these days. Progress.
  • Calorie and Macro Spreadsheet (TPG example)
    • Chart looks at calories, macros (%’s), expenditure, needs based on weight/activity
    • When logging: DON’T force a certain outcome
    • Observe: I can safely be LCHF when I want with no repercussions—have built a healthy body and I take in enough calories for this to be the case.
    • At least 1x a week I do a heavier carb day of 200+ grams/CHO a day
    • Calories are 1800-2500 day, 1900+ on average. Adjusts with exercise, cycle, etc.
    • Seek balance
    • Activity level varies but I’m NOT training. Exercising 6-12 hours a week, but that range includes my walking which is HALF my volume. The day I had 206 grams was in LA at BP conference and we did a 5-mile hike/run plus 5+ miles additional walking; day prior ran/walked a total of 13 miles. All runs at MAF or lower. Intensity rare. Thus, carbs can be minimal if health is there.
    • Since this loggin, I have more frequent carb refeeds days (doing an experiment) and do note a bit loss of fat-adaptation but that’s ok with my goals.
    • Calories matter – my lower calories days are likely due to low activity and high fat so don’t need as much but certainly not chronic LC.
      • How do you know it’s ok? Energy, performance, cognition, health, women – your cycle, men – your T.
    • NOTE: I’m not an athlete in training!
  • Other real-life spreadsheet examples
    • Male runner example
    • Female runner example
    • Noting the weight loss goals – more than just calories and macros, also about state of health. Overtraining and adrenal fatigue? Won’t lose weight even with lower calories. Gut issues make weight loss hard, etc.
    • Use this kind of chart for your needs!
  • More on Carbs
    • Starches good for building a diverse microbioime = health!
      • White rice, sweet potatoes, psyllium husk, fiber!
    • Keeps hormonal health and stress in check
      • Adrenals, thyroid, etc.
      • Heard a great quote: “I’m so type A I need carbs to clam me down.” (On how keto caused more anxiety) – Amy Meyers
      • Dave Asprey says: athletes, females, etc, you don’t need to be LC 24/7, and still get benefits from supplements like MCT oil,
    • But I still want you to keep them in moderation. Very few cases where I say adopt a diet of “eat all the foods” because often this can mean more free radicals and oxidative stress.
    • Balance, intuition, explore!
  • More Q&A