Strength Training, Hydration, Blood Panels, and Protein
A smorgasbord of information in this episode and a wide-range of topics! Enjoy!
Question: “You talked about 5×5 in an episode… what kind of workouts are those?”
My favorite all-around resistance training program for beginners and experienced lifters alike is StrongLifts 5x5. These are "powerlifting" compound lifts using a barbell. This will give you the best of both worlds in terms of true strength training and a lean athletic physique.
How Much Water:
Question: “I know we’ve been told we need to drink a certain amount of water, what ratio do you think is necessary?”
A lot of people go way overboard here thanks to info from the bodybuilding community and the mainstream. Many people begin a new nutrition or fitness protocol and drink way too much water, aiming for crazy amounts like over 1 gallon per day.
The truth is, electrolytes regulate your hydration even more than the water does! Without electrolytes, water is useless in the body.
In fact, if you drink so much water that your urine is clear, you're actually dehydrating yourself by flushing electrolytes unnecessarily.
Target Water: Drink half your body weight in ounces per day. For example, a 150 pounds person would want to hit 75 ounces of water each day.
Target Sodium: 3-6 grams of sodium per day. I recommend Redmond Sea Saltbecause it contains trace amounts of other electrolytes as well.
Hormones - What To Test:
Question: “What specifically should I have my doctor order in a hormone panel to get an idea of where I am?”
Inflammation (C-reactive protein)
Comprehensive metabolic panel (which will test for things like electrolytes, fluid balance, kidney function, liver function, etc.
A quick tip about your Doctor - If you want to find out very quickly if you need a new Doctor, ask them for a "cholesterol panel." Leave it at that, no additional details, and let them do the rest.
If they return a cholesterol panel that does not include cholesterol particle numbers they have instantly revealed themselves as completely clueless about cholesterol. They are not a qualified lipidologist.
**I am not a Doctor and this is not Medical Advice. Whatever you decide to do with this information is at your own risk.
Question: “What’s your take on those that say we don’t need more than 40g of protein because any protein that can’t be used by muscles and tissues is converted into glucose in the liver by gluconeogenesis?”
Because of the immense popularity of the "Keto Diet" in pop culture today, people are suddenly afraid of eating too much protein.
There is this weird myth floating around that excess protein will magically convert into glucose in your bloodstream for no reason. This is not true.
The process they're referring to is called, Gluconeogenesis.
If we were to do a meta-analysis of all the human studies surrounding this question it would conclude the following...
The rate of Gluconeogenesis does not seem to be impacted at all by protein intake in the diet.
This will stun Keto dieters who are afraid of protein because… well, because a lot of protein will kick them out of “deep ketosis” on their precious pee sticks and blood monitors. And they shouldn't care. But they do.
This is why Clovis is not Keto. Chasing Ketones is never the best way to approach optimal health and longevity. It can be helpful in the beginning, if you’re coming from a standard American diet, but you need to move on and get over it.
I get staggering fat loss results in people and I couldn't care less if they are in deep Ketosis or not!