Dr. Stephen Phinney - 'The Art and Science of Low Carb Living and Performance'
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- Опубликовано: 1 дек 2024
- Steve Phinney is a physician-scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation. He has held academic positions at the Universities of Vermont, Minnesota, and California at Davis, as well as leadership positions at Monsanto, Galileo Laboratories, and Efficas.
Dr. Phinney has published over 70 papers and several patents. He received his MD from Stanford University, his PhD in Nutritional Biochemistry from MIT, and post-doctoral training at the University of Vermont and Harvard.
This guy is one of the most educational and entertaining speakers i've heard in a long time! It's the validity of the data that speaks for itself and his conviction of what he's teaching that make his lectures super enjoyable to listen to. Thank you!
He also is an excellent example for scientists... never speaks in a 'science is settled' manner, always open to new data that may support or disprove what he has learned so far about nutrition. He always stresses that you have to do what works for you as an individual ... there are basic things that work for most if not all humans but we are have to do what works for our individual biochemistry and genetics. And the bromance with Volek is rather endearing 😉😁
Amazing that was his biggest audience so far. Really was great to listen to him speak.
wow, this is so eye opening. great to have someone so well respected, with hard scientific data
Dr. Steve Phinney's lecture was very engrossing, and really adds to my understanding of low carb diets. Thank you so much for uploading it. However, much of the talk of ketosis, within the framework of athletic performance, is done with regards to endurance athletes, like long distance runners or long distance cyclists. I think a good area of study would be to apply keto-adaptation on athletic activities that emphasize explosive power over endurance - sports like sprinting, gymnastics, and weight lifting. The common retort from many of the detractors of keto-adaptation, even if they concede that it can work for endurance athletes, is that it can't possible work for sports that favor quick bursts of force over long term stamina, because such power oriented moves can only be fueled by "quick burning fuels", of which only carbohydrates are said to be an adequate fuel source. It would be interesting to see someone do an experiment with power lifters or sprinters, to see if the 4 to 6 week period of keto-adaptation would allow such athletes to maintain their baseline performance in the same manner that it did for endurance athletes.
I believe there is an alternate way to carb load...eating very high protein amounts seems to force the body to create or perhaps use the glucose from the amino acids that can be converted to fuel through gluconeogenesis. I have noticed my ketones dip below 0.5 to about 0.3 when I eat 3-4g per kg of bodyweight of protein.🤷🏻♂️
I tested this a couple times by eating at a buffet where I loaded plate after plate after plate of only meat items and felt the pump in my muscles and veins popped liked crazy. Not easy to do though...I have a profound respect for strongman who ear 10-12 thousand calories a day... it really is a hard job eating that much food...and they have to do it pretty much everyday😱
Great someone with credentials and data. I enjoyed this presentation.
This is fantastic. Why am I just now learning about this!?!?! I've heard of Keto, but thought it was simply a fad. Outstanding video.
Dr. Phinney is the Godfather of low carb and a true healer. This is a good man, aside from being incredibly intelligent.
Six months ago, the doctor told me I needed to lose weight and had moderate high blood pressure. I strictly followed the plant-based vegan diet recommended by Dr. Greger and others. Six months later:: no weight loss and higher blood pressure. I'm going Paleo, and if I die then I die. At least I will die thin, happy, and not hungry.
I did vegan for a year. I did lose weight, but my blood sugar wasn't improving enough. On Keto diet now, and having very good FBS.
Hey guys what's your progress?
Greger is not really a doctor... maybe technically...but I think he never completed his internship... he's just a RUclips star 😋
Hope you found a way of eating that solved your issues 🙏
This actually mystified me. I wear a heart rate monitor and use a treadmill for any aerobic exercise. After just 2 weeks on low carb diet my heart rate was so much lower that I went out and bought new batteries for my Bluetooth heart rate transmitter. I thought it was malfunctioning somehow which in retrospect does not make sense because there are no moving parts in heart rate monitors or phone. It's good to see someone else experience the same phenonenon in a real clinical environment. thanks
Goes right along with his book! Great talk!
Por favor la traduccion en español. Es valiosa informacion
THANK you ..I love Bone Broth.
i need some help with a food list to achieve 70% fat in my diet
Cut out breads, baked goods, starchy food, sugary drinks and veggies and everything left is what you can eat. Add extra butter, sour cream etc to your dishes and you'll up you fat intake as well.
olives
fatty cuts of meat
avocados
salmon from certain regions and slathered in butter
pork that is fed species appropriate diets
coconut cream
cacao butter
these are some things I have incorporated🤷🏻♂️
it isn't easy as I have a gag reflex that prevents me from eating fat by itself once I eat a certain amount... oh and pili and macadamia nuts
you can do it 💪
p.s. are you related to doctor who?😁
I have come across documentaries that said high meat diet leads to cancer also my dad had gout from eating meat. I wonder if it really came from carbs heard that it is sugar that cancer grows on.. So much cross information its hard to know who has the facts.
Gout is caused by sustained high levels of insulin in the blood, a result of eating carbohydrate. Gout is one of the diseases included in metabolic syndrome, along with diabetes, coronary heart disease, fatty liver disease, obesity, tooth decay, Alzheimer's disease, and certain cancers.
Cancer grows in an acidic environment. A high carb diet creates an acidic environment in the bloodstream and body tissues.
High meat intake can replicate a carb diet if your fat intake is too low and protein is too high because protein gets stored and used as energy in the liver just like carbs and increases insulin.
A high meat diet is still better for you than a high carb diet.
People on the carnivore diet, high protein, report higher energy levels and lower internal inflammation likely due to lower cortisol levels and higher levels of hormones that help produce and regulate energy production.
In the intro of the book its mentioned that the brain uses carbohydrates as the main source of energy but will switch over to using ketones when carbohydrate intake goes below 50g (avg carb intake being 300-400g)
My question if anyone can help: is the brain the only organ that can use ketones?
And If there are other organs that can use ketones, under what conditions do those organs start using ketones?
The average age of the Maasai is 40 years old. They did not live long. He did not mention this.
Thnx!
I was on keto and lost 47 lbs but developed steatosis while on the diet. (Was having right upper quadrant pain and steatosis was found by ultrasound plus liver enzymes were elevated). Afraid of keto now. Went off the diet, gained the weight back but liver enzymes are back to normal. Between a rock and a hard spot and don't know what to do but want to get the weight off again.
brrag check out Dr berg for solutions to your condition with the gallbladder
Have you tried supplemental choline? The more fat you eat, the more choline your liver needs to move it around. Some people, like me, don't make enough choline on their own and benefit from taking a supplement. My favorite form is Alpha GPC.
I don't believe you are telling the truth....
You should be on an intermittent fasting diet with a 6-hour eating window and 18 off or 8-16 or even 12-12 to start. Try the carnivore diet. Its high protein, no card, moderate fats. It's similar to keto but you can avoid ketosis if you get your protein/fat percentage intake right and can even vacillate between keto and non-keto until your body heals and recovers its ability to process fats better.
Another advantage of intermittent or even 2 to 3 diet water fasting is that your bodies ability to replace and repair damaged tissue ramps up 4 fold through a process called autophagy.
You can supercharge your healing ability and recovery time by staying on a fasting diet. I currently use a 7 on, 17 off intermittent fasting diet and just broke from a 40-hour water fast that I was on this weekend.
Great! But when are these people gonna use blood type as a primary, first-order method of grouping expected response (B can do dairy etc).
Dr Phinney = The Doyen of LCHF
Ya made me look it up... LOL.- I agree 100%.
Doyen definition, the senior member, as in age, rank, or experience, of a group, class, profession, etc.
Translate for portuguese please!
Nice lecture. Pity that his reasoning is based on a totally flawed energy-based model of endurance performance. When I hear words like "running out of energy" and "fuel tanks" I cringe. Still, I am looking forward to see more studies on this topic as the ketogenic diet may affect ultra-endurance performance through mechanisms other than the "energy advantage" of increased fat oxidation.
What's your reason for not making any argument in support of your claim? If the "energy based model of endurance performance" is wrong, what's the alternative?
It is called "Psychobiological Model of Endurance Performance". Just search for it in Google Scholar and you will find several articles. Cheers, Sam
Samuele Marcora Ah yes, the model Tim Noakes refers to as a "Brainless" model.
Exactly :-)
I wish I understood your complaint, Sam. I looked up "Psychobiological Model of Endurance Performance" and couldn't see how it related to his reference to "running out of energy" and "fuel tanks". Would you explain in simple terms? I'm not stupid, but I suspect you might easily go over my head if you wanted to and I really want to understand. Thanks in advance. :)
What about vit C it must of been in the blood...
Also in the bone marrow and the fatty organ meats.
Many low carb vegetables plus lemon have vitamin C.
vitamin c isn't so necessary... it ends up helping make glutathione which is our body's endogenous antioxidant... and there is vitamin c in fresh meat...scurvy was due to eating hard tack ...it just happened to be reversed with limes...but if sailors had fresh meat they'd have never come up with the theory that meat doesn't have it...hence they never even bothered measuring the amounts in meat...🤓
Tim Olson took carbs for the duration of the race
+Goog Commenter , Citation?
That was his first LCHF race; he didn't trust his body to get it right. He started doing without the gels in subsequent races.
Amerind, or just the tribal name, rather than a long mouthful.
5:48
ah well Phinney 🤷🏻♂️ ... get over it ... human knowledge is gained and lost and regained and lost and gained again a lot through human history... there are no original ideas 😋😉
I've been searching for a healthy way to eat and still enjoy meat , I thought this sounded Great ? As for me just the thought of having to eat fat turns my stomach . Then to take away oats which are known for heart health makes no sense to me anyways ...back to the drawing board LOL
Thanks for pointing that out . Yes your right that had to be my Evil Crazy twin that wrote that post . I've been following the Lchf and lost 21 pounds , I consume healthy fats as you mentioned .
All I can think of is , I was still somewhat brainwashed that fat is bad, like a lot of people still are . Now I even have my bulletproof tea in the morning ;)
🤣
however I agree about fat... by itself fat will make me gag after taking in too much...darned gag reflex...oh well just have to stick to the fat that comes with meat 🍖 and swallow it fast before my body realizes what I'm doing 😆... also fasting helps me ...hunger trumps fat revulsion 😁
If you look at the longest lived populations in the world, none of them are low carb.
How do rice gobbling Asians fit into all this?
elite athletes don´t go that low on carbs . Get all athletes on the last olimpics and I doubt a single one was on a keto diet. maybe not all carbs are equal , I´m sure no athlete makes candy their nutional base so for sure eliminating those carbs will be good but what about low GI carbs? what about fresh greens...fruits do they have to be removed from diet? does not soun something mankind can achieve... and.. where you get all that fat without adding protein and carbs , cheese has some carbs, procesed food aof any kind have carbs...if you eat eggs you eat a lot of protein too..nuts have a carbs also.. so.. what is the diet about? drinking olive oil? I´m serious I would like to see what a practical diet looks like
You're flat-out wrong actually, though I don't mean to be harsh. Olympians and many professional athletes that eat a higher fat ratio have 'the edge' over other athletes that use mainstream propaganda and eat too many carbs. Documented: There are many high-carb athletes that come down with Type II Diabetes and insulin resistance... that alone should be revealing to any reader.
It's good that people start talking in terms of specifics when it comes to carbs and macro-ratios also. Most vegetable carbs (like leafy greens) have so much fiber most are not really considered 'high-carb' but people put them into that category. There is direct-confusion (I assert on purpose) to confuse the public. Just use this formula Carbs - fiber = additional sugars you're consuming daily. A serving of oatmeal looks like it has 1 sugar on the side, but it actually has 24 sugars in total, because they are breaking down into sugar (mostly glucose in this case) in the body. Yes, starchy-carbs like in potatoes are higher carb, but if a person is eating low-volume, they are still eating lower-carb overall.
There's no way any rational athlete is going to eat any type of refined sugar if they are looking to be the best in competitions. In athletics circles, this is called, "Clean eating" which literally means the reductions of all sugars basically down to nothing and when sugars are consumed, they are in the forms of slower, lower-glycemic index sources like veges or some fruits in moderation. I think you're not understanding volumes consumed too. No more than 1 handful of nuts per day. Many professional bodybuilders never use nuts at all because they are so calorically dense. Also, it's easy to over-do protein in one sitting. Protein is great for fat-burning, but like a handful again per meal is all that's needed to power the entire body (unless you're recovering from a harsh anaerobic weight-lifting like workout).
Hi, One thing is a low carb diet , another thing it´s a ketogenic diet. You are missinf the pont here, a low carb diet with maybe 20% calories coming from starches it´s not the same as a ketogenic diet. NO elite athele or any person involved in sports that wants to achieve top performance can follow a ketogenic diet, there´s no edge.. but a handicap
I still don't think you're getting what I'm saying. Obvsiouly, during an 'active' competition, of course a person is going to have a closer Carb:Protein:Fat ratio so something more like 40:30:30. But during the downtime, being in nutritional ketosis for extended periods gives the edge because it trains the biochemistry to burn ketones as fuel also. So during a race, the body uses glucose and ketones, not just glucose. This is the edge I'm talking about... being able to use a second fuel source while other athletes cannot tap that source.
I still think you don´t get what a keto diet is. To be in ketgenic state you need to eat under 20 g of carbs a day for more than 10 days , not a single athelete eats 20g of carbs a single day of his life . period. What you are referring it´s a LOW CARB diet, not a KETOGENIC diet
I'm in active ketosis right now and have been going in and out of it for more than 4 years (I have ketostrips to prove). I eat about 10 to 20 grams of sugar a day, like you're saying (this includes metabolized carbs using the formula Carbs - Fibers = Sugar). Example I count my sugars in oatmeal as 24 grams, not 1 gram like on the side of the label.
So, if I were to prep for a competition like a day before, I'd come out of ketosis by eating a bit higher carb like a 40:30:30 ratio. Then on the competition day, I now have the biochemical advantage to burn glucose and ketones optimally. Other athletes that haven't trained their bodies to burn ketones only have access to glucose.