Friday, August 25, 2017

You are a special snowflake


The glucometer I got for the gym is out for the first person to do the 7-day carb test. Get in line for your turn.

I can tell you generally how to deadlift or how to squat, but without watching you and making corrections for your proportions, I can't tell you how to deadlift or squat. I can give you broad strokes about diet and nutrition: generally low carb is good, generally you'll want to eat fewer bigger meals, etc. But not everyone responds the same to the same foods. I can tell you what works for me or what I've seen work for others, but I can't tell you exactly what to eat unless we know how you respond to different foods.

I can make adjustments in your position when lifting because I can see how you move. But we can't see how your body reacts to different foods. The best proxy for how you respond to food is blood sugar. Low blood sugar is better than high. If your body can process your food and manage the sugar quickly, you win.

What's better for you: a banana or a cookie? The one that keeps your blood sugar lower. This figure is from an article in Cell. Just like you're going to do, folks ate different types of carbs and monitored their blood sugar response afterwards.

Rather than aggregating the results, they looked at individual differences. You can see that participant 445 had a strong reaction to bananas and was unaffected by cookies. Participant 644's blood sugar soared after the cookies but was unaffected by the banana.

So how do you respond to different kinds of foods? Without measuring, you won't know. That's why we're doing the 7-day carb test. Each morning after you wake up, you'll have a measured amount of carbs, record how you feel, and measure your blood sugar. From that data you'll know how you responds to different kinds of foods and what you should eat and what you should stay away from.

To make this a real learning opportunity for everyone, I'm asking for a blog post about your experience and whatever data you feel like sharing. Put your name on the board in the back if you want to be in line to get the glucometer and the rules for the 7-day test.

Figure stolen from: David Zeevi, Tal Korem, Niv Zmora, David Israeli, Daphna Rothschild, Adina Weinberger, Orly Ben-Yacov, Dar Lador, Tali Avnit-Sagi, Maya Lotan-Pompan, Jotham Suez, Jemal Ali Mahdi, Elad Matot, Gal Malka, Noa Kosower, Michal Rein, Gili Zilberman-Schapira, Lenka Dohnalov√°, Meirav Pevsner-Fischer, Rony Bikovsky, Zamir Halpern, Eran Elinav, Eran Segal. Personalized Nutrition by Prediction of Glycemic Responses. Cell, 2015; 163 (5): 1079 DOI: 10.1016/j.cell.2015.11.001



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 5-3-3-3x3

Accessory/Skill

2 TGUs between strength sets

Group Workout

5 rounds at a challenging weight:
5L, 5R kettlebell thrusters 
10 push-ups

then

50 burpees for time

then

50 Russian twists



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