Congratulations on making it to the Master’s program! This means that you have Xpressed a higher level of interest in the science and “inside scoop” of fitness. In fact, it puts you in the top 15%! So now sit back and soak in all the geeky stuff, short cuts, tips and tricks that come with your continued desire to learn. You will receive a new course at least once a month (sometimes more frequently) and if you have any questions, feel free to email me directly to firstname.lastname@example.org!
Revolutionary Xfactor Xplanation: Fitness Fuels
The body is able to run on many types of fuel and it’s always burning a mixture of all of them, but there are certain fuels that are preferred over others, for particular demands.
For instance, phosphagens are the preferred source for intense, short-burst physical activity like a sprint or anything under a minute of continuous muscle contraction. Then glycogen kicks in as the primary fuel source for medium duration activity. For long-duration activity, fat is the favorite source of fuel.
Protein can also be used as a fuel and can be taken from the food we eat or the muscle we have, but the body prefers not to use that one if it can avoid it because the conversion process involves quite a bit of work. Plus, it tries to prevent having to use muscle for a fuel source because that is a metabolic tissue that is quite valuable.
Body fat, on the other hand, is plentiful, even in a lean individual, so the body likes using this as a fuel source. If the body finds glucose (sugar) to burn through, it will do that first. The body has a severely limited ability to store glucose though because the glucose gas tanks in the blood, liver, and muscles are pretty small. The average person’s glucose gas tanks are big enough to allow for about a 15-mile run. Fat gas tanks on the other hand, usually allow for a 300-mile run or further, even for a lean person!
Fat and protein are both essential nutrients because they are building blocks for every cell. Glucose is not an essential nutrient though, because it’s not a building block for any cells. It’s merely a temporary fuel source. If we don’t eat fat or protein, we die. If we don’t eat glucose (or any other carbohydrate for that matter), we can get by just fine. In fact, many people say we thrive even more when we don’t eat glucose! Just ask the ancient Eskimos. They did it for generations and were the healthiest population on the planet (until they were introduced to the Western diet, that is).
Many “low carb naysayers” claim that we need glycogen for energy and fuel – especially the brain, which uses more glucose than any other part or tissue in the body. This is true, but recent research shows that the brain actually prefers to run on ketones over glucose. Ketones are a by-product of fat metabolism, so in essence, the brain really prefers to run on fat.
Sure, there are some cases where glucose is still the best fuel source, and as I said, the body never runs Xclusively on one fuel source, so what happens when an Eskimo has to go through an entire winter only eating fat, meat and organs? His liver makes all the glycogen he needs. Yep, that’s one of the jobs of the liver and it likes to do it. When we need glycogen, the liver makes just the perfect amount for us, in the Xact dose needed.
Most Americans eat way too much glycogen (AKA sugar, starch, carbs, etc.), which not only robs the liver of the fun in making it, but it also causes an overdose which actually damages the liver. That’s called fatty liver disease. Or cirrhosis. Or a myriad of other diseases and liver problems the Eskimos never Xperienced.
Nutrition Revolution Step: Consider the Ketogenic diet
The Ketogenic diet is the healthiest diet I have come across to date. That’s why I have been doing it for the last several years. And it’s why I’ve maintained a single-digit body fat percentage that whole time. I’ve also gained muscle and have improved energy and mental clarity. Many people tell me I look younger, or that I’m aging in reverse. My body loves it and I’m not alone! Thousands of other people are hopping on this bandwagon and millions more will follow. If you want to know how to get in ketosis when doing your new eating and workout regime, do as much research as you can about it so you feel well informed before you start.
It’s just not another fad either. It’s how we all ate 10,000 years ago and how most hunter-gatherer societies still eat. It’s the way our body was DESIGNED to eat! If you would like to see my prior post on the subject, click here.
Caution: The keto diet really isn’t a “diet” at all. It’s a way of eating. A lifestyle. The caution though, is that it must be followed with 100% commitment or it can actually be fattening. Other diets, like the Mediterranean, for instance, can be followed 80% and still work for weight loss, but with keto, an 80% commitment would be a disaster. As a Master’s program student, you can probably do keto, but just know that if you do, it must be “all in” to get the amazing benefits. Here is a post for people who claim it’s not working for them (but the real reason is that they aren’t 100%): https://beegeandpeege.com/why-keto-might-not-be-working-for-you/
Brain Training Revolution: Meditation Maximizes Willpower
Did you know that simply focusing on something can Xcersise a certain part of your brain (the PFC) that helps you increase your willpower and reserves? It’s true and it’s probably easier than you think. Just watch the video below to learn how to do this handy, easy technique:
We all know that Xcess sugar can cause diabetes. The main reason for this is that consuming Xcess sugar makes your pancreas work too hard because it’s the organ responsible for keeping blood sugar levels down in the healthy range through producing insulin. When the pancreas works too hard for too long, it wears out and then diabetes sets in.
Did you also know that Xcess sugar often damages your kidneys? Research shows that even slightly elevated blood sugar levels can put a strain on them. The solution: eat less sugar of course, but this is easier said then done because “sugar” isn’t just present in candy. It’s also present in most processed foods (especially soda) and in the form of starches (like cereal, bread, pasta, potatoes, etc.), fruit (especially juice), and more. Read your labels and become familiar with all it’s various “aliases” in order to really avoid this toxic ingredient.
Be sure to get in on the first X Gym Pow Wow, with a keto-diet theme! It’s free and you’ll learn a ton, even if you don’t end up signing up for the full step-by-step program, guided by Keto-Carole, a nutritionist and Xpert in the keto diet. Carole is another resource for you, so click here to find out more on this new program.
This “course” is intended for X Gym members in order to learn the unique Xercise methodology and health principles, but our main goal is to help as many people as possible, so if you know other people who could also be helped with this information, please feel free to forward any or all of these pages or email issues to those individuals.
The advice and guidance given at the X Gym, through emails, newsletters, blogs, and other sources are not meant to replace any advice given by your medical practitioner. All ideas, guidance, and concepts should be confirmed with your medical practitioner to be appropriate for you before implementing or adapting your lifestyle.