Saturday, July 14, 2018

The Carb-Appropriate Podcast. Episode 3. Featuring Scott Gooding





I met Scottie when he was the MC for a keto-event I spoke at in Sydney with the IFBB Pro Bodybuilder Tony Freeman. Scott and I got on like a house on fire and we became firm friends. I wrote the foreword for his latest book The Ketogenic Diet and I’m not consulting to his online coaching programme reconditioned.me . Scott has an approach to health and wellness that can benefit anybody. This was a great cast…
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2:23 – Scottie jumps right in and gets deep… “It takes a village to start a health epidemic” (Scottie name-dropping the well-known Dr Terry Wahls, famous for her auto-immune protocols for treating MS and other auto-immune conditions)

3:50 – Scott explains the work that he did with Dr Wahls

9:30 – Why are some doctors and dieticians so against diets that are based on real-food!? (Like the Paleo diet)

11:00 – Scottie agrees that Cliff is a ‘piece of granite’ “You’re f$%&in’ huge!”

12:13 – How did Scott go from a ‘carbs and cardio’ mindset for health and fitness into a lower-carb, real food approach?
15:00 – As part of a flow-on from the discussion above, Scott and Cliff talk about the effects of a whole foods diet on inflammation and chronic pain

16:00 – How did Scott get into cooking?
17:30 – “The only way you can be a true custodian of your own health is to cook at home!”
21:00 – Everyone knows what to eat, but if you don’t make it exciting and sexy, it’s not going to work for you. [Simple, effective, affordable ways to make food exciting]
22:20 – Cliff rants against the ‘food is just fuel’ school. Food is enjoyment, entertainment, fun! 😊
23:30 – Work your ‘kitchen muscle’. Learn some basic skills, get in the kitchen, practice!
28:18 – Scott talks about his Paleo cooking and lifestyle books co-written with our buddy Luke Hines and his more recent solo ventures. Take home message: If you aren’t at least a little embarrassed by your books, years later, you haven’t grown and evolved!

[Shout out to my mentor Dr Ian Brooks!]

31:00 – Scottie talks about how he transitioned from pure Paleo into more of a keto-paleo approach
32:00 – Cliff nerds out about latitude defining carb intake in an ethnographic context
33:00 – Sometimes Paleo can be too high in carbs for some people in Scott’s opinion 😉

Discussion of reconditioned.me ensues!
Reconditioned Me is an integrative 8-week programme that focuses on the key areas of movement, psychology and mindset, mindfulness, and movement. It had expert guidance from Scott Gooding (food and movement), Glen Mackintosh (psychology, behaviour, and mindset), Neera Scott (mindfulness), Cliff Harvey (that’s me! – nutrition)

45:30 – Can you start with just one minute of meditation? 
[The value of starting and building a meditation practice]

46:20 – Shout out to Scotties podcast! https://www.scottgoodingproject.com/podcast/
Scottie discusses his resistance to meditation and all the excuses he made to ‘not’ meditate. After chatting with Cliff on his podcast a year or two ago, Scott started his meditation with ‘Cliff’s one-minute meditation’. Now he has a solid, daily meditation practice. “Now meditation is part of my landscape”

48:37 – What’s Scott’s daily and morning routine look like? What does this mean to his health and wellbeing?
Note: Scott is a huge fan of saunas and steaming….mainly because it’s relaxing AND you can’t take your phone in the steam-room! 
“Let me tall ya, an iPhone doesn’t work very well in that environment!”

50:45 – Books and resources that have influenced Scott (aside from me of course…!) Scott waxes lyrical about Mark Sisson (https://www.marksdailyapple.com/ ) and other pragmatic voices in the industry

52:00 – The importance of compassion + Scott and Cliff talk about the importance of not just serving the elite and the wealthy with healthy nutrition. AND that you also can’t judge people for enjoying more esoteric (and expensive) supplements if they choose to.
54:00 – “You can’t be pragmatic if you’re dogmatic, and you’re going to be a hypocrite. Full stop.” So, be kind! Be compassionate. “At the end of the day, you only really know best for you…”

55:00 – I tell Scott about how much I am enjoying my early morning walks and how much it has improved my mental health. (Note: I have Bipolar Disorder 2)
Shout out to Lion’s Mane coffee….again… 😊

59:49 – The larrikins make a few tangential jokes about soccer players falling over…

1:00:00 – You learn, grow, and become ‘better’ by being challenged…and accepting those challenges with love and compassion, you diffuse the vitriol of the trolls online!

Check out Scott’s books and online programmes
Scottie has a new book, The Keto Diet Cookbook coming out later this year. Stay tuned!
Scott’s book The Keto Diet with a great foreword by a handsome, bearded man
www.reconditioned.me is also now live! Check it out and sign up for 8-weeks in health and wellness.


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Monday, July 09, 2018

The Carb-Appropriate Podcast. Episode 2. Feat. Dan Plews PhD

Dan is an athlete, an exercise physiologist and researcher. He’s most well known for his research in Heart Rate Variability (HRV) and for his work in fat-adaptation and low-carb strategies and mixed fuelling for endurance athletes.




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1-2:00 – Dan and Cliff start a mutual appreciation society 😉

3:30 – Is Cliff ostracised from the low-carb community for being ‘Carb-Appropriate’? 
Dan and Cliff discuss low-carb dogma

5:00 – Dan talks about what led him from being an athlete to becoming a coach, physiologist, and researcher, academic

6:05 – Shout out to Paul Laursen www.plewsandprof.com

8:20 – Dan gives a shout out to Tim Noakes PhD for inspiring his journey into low-carb. Cliff and Tim discuss whether the criticism of Tim Noakes is justified: “show me the evidence that high-carb diets are better?....”
Key points:
  • The high-carb guidelines are probably still too high for even athletes who do better on a high-carb diet
  • A lot of coaches and nutritionists/dieticians talk about ‘periodised nutrition’ but few apply it
  • Small effects that might benefit for elite athletes aren’t likely to be of use for many in the general population

13:00 – Dan is a better athlete low-carb than high!

14:15 – Can you be ‘over-satiated’ on a low-carb diet?

17:10 – Cliff and Dan discuss the paper “Different horses on the same courses” about the different fuel requirements for different athletes and how much carbohydrate is required, even if you’re a fat-adapted athlete. “Train low, compete high (carb)”
20:00 – Cliff discusses how people always produce ketones….no matter how much carbohydrate they eat.

23:45 – How does Dan eat day-to-day and what does he do during training and events?
Get some of the supplements that Dan uses – Melrose MCT (“Go For Longer” and Collagen at Nutrition Store Online – 1st-time customers get a special discount from Dan when you use this link: http://rwrd.io/4wll4k7
Dan also uses SFuel bars

29:30 – How important is your ketone reading? What is optimal ‘ketosis’?
32:00 – Can the body create glucose from fatty-acids?
33:00 – The importance of ‘total substrate availability’ vs glucose vs ketones

33:30 – Dan tells a story about a super-intense training session: “When your ketones are higher than your glucose, you don’t feel very good!”

35:30 – Dan talks about ‘the weapon’ Terenzo Bozzone.
Note: Terenzo has recently had a serious crash on his bike and our thoughts are with him as he recovers from his injuries.

37:00 – “It’s race day…it’s time to treat your body like a rental car…”
Dan describes his during race nutrition strategy

40:48 – Dan discusses the interplay between high-glucose post-event, and how that relates to stress, inflammation, and immunity

~42:00 – Dan makes a great point about overdoing high volume, higher-intensity work and how it can provide too much stress to the body compared to splitting low-intensity and shot bursts of high-intensity

43:15 – What ketones does Dan take during training and events: Ketone salts and ketone esters.
45:28 – The effect of ketones on mental performance during exercise and the differences between ‘L’ and ‘D’ forms of ketones
Link to Leckey et al., 2017 which Dan called “an appalling study” https://www.frontiersin.org/articles/10.3389/fphys.2017.00806/full
… and the rebuttal by Brianna Stubbs et al.  https://www.frontiersin.org/articles/10.3389/fphys.2018.00279/full

Note: Dan typically takes ketone salts day-to-day and during training, and esters during races

Dan: “The exogenous ketone space is super fascinating!”

54:30 – Some of Dan’s favourite ‘go to’ resources:
-          Joe Rogan: http://podcasts.joerogan.net/
-          STEM talks: https://www.ihmc.us/stemtalks/
-          Tim Ferriss: https://tim.blog/
-          Peter Attia: https://peterattiamd.com/podcast/
-          Using google alerts for areas if interest

56:55 – “I’m not a fiction guy…but I did read the Alchemist!”
Plus: Cliff humble-brags about reading 30 novels this year

57:25 – Dan is using the Oura Ring to quantify his sleep: https://ouraring.com/

57:47 – Dan describes his “ultimate bedtime routine” for optimising sleep
Dan uses Reishi Elixir by Four Sigmatic from Nutrition Store Online before bed and the Shakti Mat

While Cliff gushes about Lion’s Mane for brain-healing and cognition

1:00 – Both Dan and Cliff use TENS for muscle relaxation, general relaxation, and hypertrophy

Next up, Dan is aiming for the Kona World Ironman Champs next year and continuing his work as a coach and researcher “I don’t feel like I have a job, because I enjoy everything I do so much”

Check out Dan’s work and coaching
insta: @theplews
twitter: @theplews1

If you like the cast, check out my Patreon page, where you can donate as little as $1 per month to help support nutrition research and receive exclusive member-only benefits. 

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Monday, June 25, 2018

The Carb-Appropriate Podcast. Episode 1. feat. Paul Cadman

I had so much fun chatting with Paul. In my opinion, he’s one of the few endurance coaches who has managed to meld personal experience and experimentation with an evidence-basis, and the organisation that comes from having been a successful businessman previous to becoming a coach in the endurance space. 





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How I met Paul and Paul’s background in health and performance

1:48 – Paul is a Graduate of the Holistic Performance Institute (Graduate Certificate in Holistic Performance Nutrition – Grad.Cert.HPN) find out more about the course here: http://www.holisticperformancenutrition.com/graduate-certificate.html

9:21 – Shout out to Joe McQuillan, senior lecturer at Waikato University, one of the unsung heroes of Low-Carb in NZ 😉

10:30 – Paul’s crazy experiments with MASSIVE doses of ketones, superstarch, and more. (You have to listen to this. It’s crazy!)
Paul has used Pruvit Keto//OS and Pruvit KetoMax and UCAN Superstarch extensively. He also uses ‘sodium pre-loading’ for events with Precision Hydration products. Check them out at www.nutritionstore.online

19:08 – Note: The main benefit of ketones in Paul’s opinion, is because it increases cognition. He’s also observed that in his elite level athletes…

31:22 – “The bike is where you have a really strong nutrition strategy to set you up for the run…” “About 10-15 km into the run…you put whatever you need to put into your body to get to the finish line…I don’t care what it is…”

32:26 – Metabolic flexibility? Is it about fat-adaptation, or truly being able to utilise whatever you put into your body. (Or are they the same thing?)

36:30 – What are some of the key mistakes that endurance athletes make?
Take home message: Experiment!

41:52 – Paul’s go-to resources:

48:00 – What are some of the non-fitness books or ‘go-to’ for Paul?
Planning AND being able to go with the flow is the key to success.

Cliff’s note: A great book for mental solidity and being able to keep moving forward is Extreme Ownership by Jocko Willinck and Leif Babin

To contact Paul: email paul@elevate-coaching.co.nz
Check out Paul’s site at www.elevate-coaching.co.nz


If you like these articles and content, check out my Patreon page, where you can donate as little as $1 per month to help support nutrition research and receive exclusive member-only benefits. 

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