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These dudes ate a ton of sat fats and nothing bad happened
Study: 12 weeks, obese men, very high fat low carb (VHFLC) vs. low fat high carb (LFHC) (Veum et al., 2016) #FATFUNC Pictorially: It wasn’t explicitly AD LIB, but pretty close. I say this...
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LCHF negates performance benefit of training. O_o
It takes about 3 weeks to become fully ketoadapted and you don’t really get more ketoadapted thereafter, at least as per max fat oxidation rates (which seems a pretty good surrogate, imo). Important...
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A timeline of ketoadaptation
This is how ketoadaptation works (when it works), chronologically, on physical performance (I think): Dark grey line: the gradual increase in performance for someone training on a regular diet. Red...
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Cyclical ketogenic diet and carb refeeds
Potential conclusion (pending full texts): “if you’re gonna keto, no need to carb” I think these three abstracts are all referring to the same studies. I haven’t seen the full texts. My takes are in...
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Conserved lean body mass? O_o
Alternative title: keto isn’t muscle-sparing if you compare it to any remotely sensible control group. Exhibit A. Resistance training in overweight women on a ketogenic diet conserved lean body mass...
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Protein & exercise, man. Protein & exercise.
-Basically, any beginner can make decent gains upon starting a new exercise regimen… it’s actually hard not to. Noob gainz. -What’s easier than doubling exercise volume? PROTEIN. Protein...
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Endurance Performance Doesn’t Decline on a Low Carb Diet
The new study by Zinn and colleagues doesn’t debunk ketoadaptation. And the authors agree! In brief, it was 5 ~50-year old recreational endurance athletes. They’ve been training a lot for a very long...
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Ketosis in an evolutionary context
Humans are unique in their remarkable ability to enter ketosis. They’re also situated near the top of the food chain. Coincidence? During starvation, humans rapidly enter ketosis; they do this better...
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An interesting theory on the treatment of muscle cramps
Being the nerd I am, after experiencing a few days of painful muscle cramps (which I wrote about here), I went to Google like a madman. Here’s what I learned from the experience and subsequent...
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Brain Health, Easy Steps
Open to everyone at Patreon! <- link Affiliate discounts: if you’re still looking for a pair of hot blue blockers, Carbonshade is offering 15% off with the coupon code LAGAKOS and Spectra479 is...
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The power of a good walk.
I walk a lot. Usually after meals; sometimes for sunlight & exercise, other times just because it’s a habit and I like doing it. Sometimes even twice a day (eg, after breakfast and lunch). [Patron...
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Start paying attention to REV-ERB alpha
Hey team, remember when I was making wild predictions about REV-ERB alpha? [Patron link] “Food for thought: an endogenous ligand of Rev-erb is heme (the iron-binding element in red blood cells). Heme...
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7 Worst Heart Health Sins (Page 20)
I read this on a magazine cover and my level of impending disappointment rapidly increased as I approached page 20. Aaaaand…. [Patron link] It wasn’t horrible! Could use some tweaking, but hit a lot of...
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Metabolism of starvation/fasting =/= low carb diet
The Biology of Starvation (intro) The Biology of Starvation: Renal Gluconeogenesis [Patron link] One of the major [obvious] differences in metabolism between fasting and low carb dieting is nitrogen...
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Circadian rhythms, sleep deprivation, and human performance
“Much of the current science on, and mathematical modeling of, dynamic changes in human performance within and between days is dominated by the two-process model of sleep-wake regulation, which posits...
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Salty blood, sweat, and tears. But do I need to supplement sodium?
This was meant to be a neutral boring non-tweet: No one with an actual education in nutrition really cares about salt intake. — Bill Lagakos (@CaloriesProper) July 12, 2018 But it was met with a...
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Anabolic Heterogeneity Following Resistance Training: A Role for Circadian...
YES! Resistance exercise stimulates muscle growth, strength, and functionality (Camera, 2018), although the inter-individual variability in response is hyooge. People used to think there were...
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Entrain all of your circadian clocks. Full stop.
Skipping breakfast shifts skin circadian clock and enhances UVB-induced skin aging and cancer (Wang et al., 2017)… ok, that’s not the real title of the paper, but it’s what the research showed. And...
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