hacking fat metabolism
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1) The document discusses various diets and strategies for losing weight, including high fat/low carb diets like Atkins and high carb diets like those from Okinawa and the Tarahumara people. 2) It argues that fructose should be avoided unless for sports training, as it is metabolized differently and more likely to produce fat than other carbs. Moderate exercise alone does not lead to significant weight loss. 3) High intensity interval training is recommended as a quick and effective exercise strategy for weight loss, as it produces hormonal changes that increase fat metabolism for longer after a workout compared to moderate exercise. Tracking metabolic rate throughout the day can help optimize calorie expenditure.
hacking fat metabolism
- 1. Hacking Fat Metabolism Notes from a personal journey Noisebridge 5MOF Jan2010, Copyleft Praveen Sinha
- 2. My diet and fitness routines are being iteratively developed much like prototyping an engineering applicaiton
- 3. Weight Loss Idea #1 Fun Easy and Quick! (not opposed to it for a couple of pounds, but need something else for dramatic body change)
- 4. Design Constraints Sustainable fun effective healthy energy producing All that good stuff Two Fronts: Diet and Exercise Data Driven and Research oriented
- 5. PART 1: DIET A world of radically different diets, a lot of which work Mediterranean: Somewhere in between Okinawa: High Carb Low Fat Atkins: High Fat Low Carb I hear Breatharians lose weight too
- 6. Hack: Fat is great! (except trans-fat and excessive omega-6) While dieting eat lots of fat, sending hormonal signals to keep your appetite in check Fat, in of itself, is hard to digest and the Atkins camp is partially right in that body fat comes mostly from carbs In fact, “calories in/calories out” is a partial myth (though I still constrain my calories)
- 7. In a nutshell, the more carb/sugary you eat, the more you have to be concerned with calories. (and hunger signalling as well)
- 8. Carbs are Evil! Yes! No! Maybe But what About the Okinawans and the Tarahumara who pig out on carbs and have the highest longevity on the planet?
- 9. As it turns out, much like fats and proteins there are a lot of different types of carbs Okinawans and Tarahumara Eat lots of starchy carbs like potatoes and rice but not so many high sucrose/fructose foods
- 10. In particular, Fructose is metabolized quite differently than other carbs It is seeming like fructose is a bee-line to produce 2x more fat than glucose, for a number of reasons
- 11. Hack: Avoid Lots of Fructose Unless Sports Training (but other carbs are probably okay) HFCS is in everything in America (read Michael Pollan or just check ingredients) AND There has been a steady increase in INFANT OBESITY as well in the USA -- WTF?
- 12. PART 2: Exercise Hack : Track Your Metabolic Rate in Real Time morning workout Walking home Sleeping Coding at work Walking home GoWear Fit BodyBugg FitBit and more on it’s way
- 13. If you are really concerned about calorie expenditure, I’ve found: 1) If you are in an office chair sitting, you may as well be sleeping 2) Walking/standing around in any form (cooking, running from police, even shopping) *significantly* adds in up calorie burn
- 14. HOWEVER... “Lots of moderate exercise will burn calories and lead to weight loss” -- The official line Bullshit!! (well sort of) Why do they keep saying this!?
- 15. I moderate exercised for months, boring my ass off in the gym and was still no better off than this proto-lolcat
- 16. Hack: Use HIIT (pulsing to max heart rate); It’s quick; It’s effective; it works; The Tabatha studies had a High Intensity Interval Training Group, a moderate endurance training group, and a control group. The HIIT group got immediate results and lost WAY more in the end than the other groups.
- 17. Once again calories in/ calories out is a partial myth High Intensity Exercise seems to produce hormonal changes which increase fat metabolism throughout the day long after your workout has ended
- 18. Hack: Insulin is the most used performance enhancing drug I haven’t tried it myself, but insulin combined with dietary glucose == inexhaustible supply of energy for your muscles
- 19. I’ve lost almost 30 lbs o/ and I’m sure I’ll have another list of hacks as the year goes on
- 20. I <3 you noisebridge