Відео

Glad it was helpful!

You're welcome!

I’m not a doctor but my opinion is that most doctors are too conservative when it comes to lifters so if he’s actually telling you to start training, it’s already time to start 😂 Feel it out at a very light weight, use your full available range of motion without causing pain, and use a slower tempo and even pausing if it helps. Then build from there. You don’t want scar tissue to develop and definitely want to move it and get blood flowing to the area.

@@witsandweights Thanks for your quick response and advise.

@Dsuji245 you’re welcome! Not sure you saw my podcast episode about this with my barbell trainer and physical therapist when I was going through recovery: www.buzzsprout.com/1870546/episodes/13693907

I missed out!

@@witsandweights human is a biological machine at a young age when it develops everything is quickly repaired and regeneration is very fast

🙏

For sure, if a diet is working for you, go for it. This episode was not demonizing any diet but pointing out that many diets tend to be restrictive or demonize a single macro like carbs, when in reality they’re not the real issue.

Glad you enjoyed!

Thanks! 🙏

You're right that protein and fat are essential, while carbs aren't technically necessary for survival. Of course, I don't want to just "survive" but be as fit and healthy as possible. Carbs can play a key role for most people, especially when it comes to fueling performance, energy, and activity when you're lifting weights (which I encourage everyone to do to avoid the slow decline in muscle mass with age). Individual tolerance varies, but many thrive on higher carbs, particularly those who are active or strength train. The idea of a "toxic" level of carbs is simply untrue (unless you're eating some obscene amount, which would then be correlated with extremely high calories as well). Plenty of people can consume 300, 400, 500g of carbs (depending on their calorie needs and if they're in a muscle-building phase for example) and have optimal health. While some with gut issues might need to adjust fiber intake, the evidence overwhelmingly supports fiber's benefits for gut and heart health. At the end of the day, it’s all about finding what works for your body and goals... which was the message of this episode.

Thanks for the comment. Some people react badly to gluten, others tolerate it just fine. I think we never want to demonize any particular food but instead identify and address specific intolerances at an individual level. I have plenty of clients who eat wheat-based foods, and are thriving without any particular issues. Others have to avoid it.

@@witsandweights I failed to convey how much difference it makes to stop wheat, especially the fact that because you instantly eat more protein and fat the muscles stop shrinking and grow much much easier, hence the pudgy vs viking warrior comment. For every spoon of wheat the body must rob the missing essential protein, minerals from muscle and bone, thus a continual loss of same is guaranteed. I promise. Everything tastes better without wheat once you realize it has no flavor. Most wouldn't consider it unless suffering from an autoimmune disease, but the benefits go much farther.

@jerrybowen2869 understood and while that was your experience there’s nothing inherently wrong with wheat unless you have a specific intolerance. Plenty of people can have high protein while still consuming wheat without any issues. I personally cut out gluten years ago and didn’t notice anything other than fewer foods to choose from, and I and many of my clients eat wheat, find food delicious, and hit their body composition and health goals.

Exactly! Spot on. Nuance is everything. You've taken the time to experiment not only with carbs in general but specific types, and not just regarding calorie intake but fullness, digestion, hunger, biofeedback, etc. This is the way.

Good for you! Yes everyone is different. The majority of my clients come to me after having tried years of low-carb diets, and once we increase the protein and fiber, and shift to more whole foods, and track macros while lifting weights, they find an approach more aligned with their energy and training needs.

I reduced calories and ate in a deficit despite eating carbs. Enough said. Are we going to argue based on anecdotes here? If anything, it proves the entire point of my episode, which is that nutrition and fat loss are highly personal, and you can succeed using just about any approach as long as you adhere to the principles of energy balance and building muscle.

Yes! 🙌 Any episode that even mentions carbs is a magnet for them

@@witsandweights it's pretty bizarre. I've been a trainer and nutritionist for over 30 years and I've never witnessed the insanity we see today. But this is a great discussion, hoping this kind of openness to individuality is as contagious, lol.

That’s exactly the right message here! That it’s personal to you and should be sustainable, whether low or high carb. I’m happy you’ve found an approach that doesn’t deprive you and is balanced!

😂 😂😂 love how carbs get everybody’s emotions going especially without even listening to the full context of the episode (which isn’t that carbs are good or bad but that nutrition is highly personal depending on your goals). There is no debate to be had as I’m not making a claim but asking the audience to be skeptical and think for themselves. Please people actually listen to this before commenting.

@@witsandweights Bart Kay and his rage issues and caffeine addict oddly inspire a very unhinged cult following, lol. No critical thinking to be found there. :)

😂 yeah I shouldn’t even respond and just take the algorithm engagement win. I think 90% of these comments are by folks who don’t even listen to the episode. And I guess even if they do (and find out I’m asking you to be skeptical and find what works for you), the old adage still applies: “Those convinced against their will are of the same opinion still.”

@@witsandweights wise words indeed!

Let’s not confuse carbs (like potatoes, fruit, even grains) with addictive foods like pizza and donuts that are highly processed and contain both fats and carbs. And yes carbs increase blood sugar and insulin short term, something the body easily handles and is actually a benefit when you’re strength training and active, which is the target audience for the show. But I think the best evidence is simply the many individuals who have been able to reintroduce carbs in a balanced way, with a flexible diet high in protein and fiber, lifting weights and managing sleep/stress, who can now enjoy the variety of delicious whole foods available without a restrictive mindset.

With all respect, that does sound like from a keto diet marketing ad. First of all we do not know exactly how the diet of our ancestors looked like but we do know that we survived because our bodies can adapt to all different kinds of food. Question here is what kind our carbs do feed ourselves to serve our purpose? And secondly If you do not do training / sports IMO that is equally important as to diet, since we do know our ancestors definitely had a much higher activity level than we habe to day.

@strength4408 “keto diet marketing ad” is a great way to put it 👏

Yes exactly. The tinfoil hat crapivores pushing highly restrictive diets vs. the science supporting a flexible, personalized approach associated with long-term sustainable eating and physical health.

@@witsandweights Damnit, you mean I should watch the video? 😛

Probably a good idea 😂 …then it’s fair game

Again everyone is different. I can’t tell you how many clients I’ve worked with who were low carb for years all of a sudden introduce them and are finally able to feel like themselves again. They can train better in the gym, have more energy, better regulated hormones (and cycles for women), recover faster, and perhaps most importantly simply eat a balanced variety of foods. They shift from a restrictive mentality to one of abundance. One of my messages in the episode is that this is very personal and everyone reacts differently. As for fat loss, it’s a simple matter of energy balance and since protein needs to be kept high, carbs tend to be lower anyway. Has nothing to do with claims about insulin, which are all but mitigated when you’re strength training and moving regularly.

@@witsandweights With great respect, I believe you're mistaken that this is merely a matter of energy balance. Human metabolism is incredibly complex and regulated by hormonal states. I failed over and over until I understood how to control my body's insulin to glucogon ratio. In a sense we have two different energy systems, a glucose metabolism and a fatty acid metabolism, and they mutually inhibit one another due to the Randle Cycle. We're the only animal on the planet that spends most of their time utilizing their glucose burning metabolism. Herbivores in nature ferment cellulose in their cecum where bacteria that we don't possess break it down into fatty acids, which is what really powers their metabolism. The consequences long term of spending 99% of our lives utilizing only our glucose burning metabolism are insulin resistance, hyperinsulinemia, and all the host of metabolic diseases that go along with it. And of course clients will feel better when they get their carbs back, sugar is incredibly addictive. Their bodies are not at all adapted for oxidizing fat, and transitioning to a fat burning metabolism can be very difficult. It's trying to break an addiction, shift your metabolism, and starve those gut microbes who survive on sugar all at the same time, and believe me those sugar metabolizing gut biota will definitely begin sending you chemical signals to ramp up your carb cravings in the meantime. Quite honestly, in my estimation obesity and carbohydrate addiction are pretty much the same thing. Keeping half way in half way out is the worst way to go because yeah you'll drip feed that addiction and feel miserable and deprived in the process. The trick is to break the addiction completely and not look back, there's a world of improved metabolic health on the other side of that transition. This topic is incredibly personal to me as well. In May of 2014 I lost my mother to "complications resulting from Type 2 diabetes", and if I knew then what I know now I truly believe she could still be alive today.

@iconoclastic23 you’re right it’s very complex. I never suggested otherwise and talk often on the show about those nuances. What I’m suggesting is we don’t see metabolic disease among those who maintain a healthy weight and have a healthy lifestyle (resistance training, regular activity) despite consuming any level of carbs. It brings me great joy to help a client who is bordering on diabetic improve their lifestyle habits and muscle mass without having to give up carbs. Their biomarkers improve, VO2 increases, resting heart rate goes down, A1c improves, cholesterol and blood pressure decrease… and they get to enjoy foods they’ve avoided for years.

First, did you actually watch/listen or are you replying to the title? Second, my message is about finding an approach and foods that work for you rather than labeling an entire macro as problematic. So… would love for you to be more specific as to what I have “no idea” about… after you’ve actually listened to the episode and have context.

@@witsandweights Watched it. You ignore the fact that excessive consumption of Carbs is the number one cause for Insulin Resistance that lead to T2D and many other horrible disease. Another fact is that Carbs are not essential to the function of the human body, that can run much better on fat (at least for 99% of people that are not Olympic athletes) Nobody demonizes but only the massive consumption of it 6 meals a day.

The key word is “excessive.” Totally agree that’s a problem. As is excessive consumption of calories or sugar or fats or heck even protein. They all lead to weight and body fat gain which leads to insulin resistance. Yet when body weight and body fat are maintained at healthy levels, carbs can be incredibly useful particularly when you’re strength training and trying to build muscle. The point of the whole episode is not to demonize carbs in and of themselves. I’ve had plenty of obese clients who kept trying low carb only to find it too restrictive, and then we increase protein and shift to higher fiber carbs, introduce heavy lifting and more walking, and now carbs are a tool for their performance and recovery, not something to fear.

@@witsandweightsthe”excessive” is the recomendation of standard American diet this is why obesity is in such huge rate in the US. Constant high levels of Insulin just block any possibility of fat burning and encourage far storage. Carbs has nothing to do with gaining muscle.

⁠@talbenshahar good thing I’m not recommending the standard American diet then! Which is also high in fats, added sugars, and calories from ultra processed foods and low in fiber and protein. And yes absolutely carbs are associated with gaining more muscle in a surplus when moderate/high carb has been compared to low carb/keto (equated for protein and calories). You can still build muscle on a low-carb diet, however, just not as quickly or as efficiently.

You bet!

This kind of misinformation is why I created this episode. "Burn enough to be healthy" is a matter of energy balance, which yes includes your activity. But the average person who lifts weights and walks regularly is not a "bodybuilder" or "athlete" (though compared to the population they actually are) and has no issue maintaining a sufficient metabolic rate to "burn enough". Sure carbs increase insulin, which is completely normal, and the body can handle it. EXCESSIVE consumption of carbs (and calories in general) is perhaps what you're getting at. As for carbs giving you "nothing you cannot get from protein and fat," that's part of the misinformation I'm talking about. Carbs are anti-catabolic, a ready source of glycogen for strength training (and yes endurance activity), and aide in recovery (less soreness, back to the gym faster, more reps in the gym). Not sure you actually listened all the way through though vs. just replying to the title 😂

@chazwyman you are totally misinformed.

@@Momfasa agree! I always get lots of trolls for the carb episodes as people have a highly misaligned emotional reaction to them. I used to be one of them, was low-carb/paleo/keto for many years. I finally learned to eat in a balanced way, more protein, more fiber, and lift weights / move regularly, and then re-introduced carbs. Now it's my mission to help people realize they don't have to restrict entire foods and can eat in a personalized, flexible way for their goals.

everyone doesn’t respond the same way to carbs for some people carbs can be problematic I feel so sluggish and get joint pain after carbs as soon as I get rid of it joint pain is gone

@shanperera3454 have you used an elimination diet to figure out which specific carbs? Carbs include fruit, vegetables, starches, and grains. So it’s usually a specific set of foods that’s a problem. Sometimes gluten, sometimes broccoli, etc.

Thanks!

Saladino? He’s one of the fearmongering influencers I’m always pushing back against. Did you actually listen to the episode? My message is about flexibility and personalization rather than demonizing a specific food or macro.

Good way to put it 😂

Definitely shouldn’t fear any specific food. That’s part of the fearmongering we need to push back on. Diets are highly personal and flexible.

You're welcome 😊

Glad it was helpful!

🙌🙌🙌

🙏

That's a great idea!

Yes love it! 🙌

Definitely! 💯

That’s why I go into much more nuance than that…hope you’re able to watch the whole video! I definitely don’t use the language of eating “clean” but rather a flexible approach.

Hmm, not a specific video on those though I contributed to Dr. Bill Campbell’s research review with suggestions for ab training. Want me to send you a free copy?

Actually I forgot I made this episode a while back: podcast.witsandweights.com/1870546/episodes/14704828-quick-wits-are-six-pack-abs-really-made-in-the-kitchen-5-steps-to-a-strong-shredded-core

@@witsandweights That would be great. Not sure how to go about that though...contact you at your website?

Yes just go here and then reply to me: www.witsandweights.com/email

Haha so awesome...didn't realize this was you from the other comment Val!!! I’m excited for you because your journey is just beginning 🙌👏😎👊💪

Wow I am SUPER grateful!!! 🙏 I think this is a first for me actually, so it’s even more special. Anyway, thank you for listening to the show and taking the time to reach out and support me.

TL;DR Listen or watch the full episode because context matters 😂 In all seriousness, belly fat is a health concern, it’s caused by hormonal and lifestyle factors, and you can keep it at bay by focusing on body composition and not just weight loss. Details in the episode!

Haha yeah sometimes a tangent takes us away and we never get back to the original story… thanks for listening/watching!

I suggest you check out the full podcast episode. This has nothing to do with just what to eat. It’s about the brain-related genes that affect appetite and propensity to store body fat. Also the statement just to eat healthy fats ignores the specific needs of individuals which will differ in terms of macros.

Absolutely 👍

That's what I was going for! Haha, in all seriousness, I'm doing my best and if you saw the room I'm in you'd be glad I have a virtual background. Which by the way I recently got a better camera and software for that for future videos. Headphones…really? They help me hear feedback when recording and cut out any background noise to avoid distractions. Have you checked out the full podcast episodes? The longer videos/audio have the full context for you. Take a listen (or watch) and then let me know your opinion vs. just what I'm able to pull out for these shorts. Apologies I'm not a UA-cam influencer-level video production expert… yet 😉🤣

Thank you! 🙏 …wishing you the best with your athletic and body comp goals!

So true!

Good to know!

My pleasure 😊