Inline_What_Comes_After_Keto.jpegGoogle searches for this question have shot up in recent weeks. I’m not surprised. An unprecedented number of people went keto in January purely as a quick weight loss hack, and now they’re looking to transition off of “this weird diet.” Tortillas and bagels beckon, after all. This is the wrong way to approach keto—obviously. It’s not a quick hack. It isn’t magic, and if it were magic, the magic takes awhile to happen.

And asking “what happens after keto?” is the wrong question to ask. And here’s my answer to all those folks who are wondering.

Keto is a reset (a Keto Reset, even). It’s a return to the ancestral metabolic state, the metabolic state we were born into (newborns are filthy with ketones, even on their relatively sweet mother’s milk diet). Keto happens really easily in humans compared to other animals. You go 12 hours without eating and then wake up in the morning? You’ll have detectable ketones on your breath. It’s almost like we’re made for it.

Then we enter the “real world.” We start sitting in chairs for half the day. We never go more than a couple hours without snacking on something. We eat carbs we don’t need in order to fuel athletic pursuits we don’t actually pursue. We eat right up until bedtime, which is later than ever because we have multiple social media statuses to update. After our 6 hours of sleep, we grab a pastry and Frappucino on the way to work or school. We’re not just well-fed. We exist in a permanent fed state. Since ketosis naturally occurs when we don’t eat, ketosis comes fewer and farther between for the majority of people living and eating this way.

When you fully commit to the ketogenic diet, you’re committing to rebuild your fat-burning metabolic machinery. The stuff you were born with but squandered. The stuff that’d fuel you for ten hours straight without any exogenous input on those long summer break days. It’s pretty enviable metabolic machinery to have. And while it takes at least four weeks and maybe as long as several months to really establish a solid fat-burning infrastructure, once you build it, you have more flexibility.

This is where “after keto” comes in.

You can stay keto indefinitely. This could be necessary for certain people with certain conditions that really respond to keto, like epilepsy or neurodegenerative diseases. Or if keto just works for you, it might be the easiest, most sustainable way forward. Studies as long as five years show no negative side effects of long-term ketogenic dieting, so, provided you do it right (no salami and cream cheese keto diets), I see no reason not to continue.

If you’re done losing weight and happy with your body comp, you can shift toward a more moderate carb intake. Maybe 100-150 grams a day, depending on activity levels. Just be sure to reduce your fat intake commensurately. The weight loss will have cleared out most of the insulin resistance that naturally results from carrying extra body fat and improve your ability to handle a few more carbs.

If you have weight to lose, and keto was working, I’d just stick with it. Stay the course until you’re where you like.

If you have weight to lose, and keto wasn’t working—and you gave it an honest 2-3 month try—try something else. Nothing works for everyone. Some people just do better on moderate carb, lower fat diets. Most people eating these diets for weight loss probably shouldn’t be and would do better on a keto approach, but this is a viable option if you’ve tried keto and it just hasn’t worked.

What you definitely don’t want to do is return to the dietary habits that led you to keto. Yet I see people do this, time and time again: Keto went well, but they want out, so they start adding carbs on top of their high-fat intake. That’s a recipe for disaster. Not only will you consume an incredible number of calories without even knowing it—butter just disappears into a baked potato—you’ll be consuming the most obesogenic combination of macronutrients around. Consider what the Standard American Diet consists of:

  • Salty snacks like chips and crackers (pulverized carbs fried in refined seed oils)
  • Sweet baked goods (fructose inside pulverized carbs baked in refined seed oils)
  • Fast food meals (meager meat sandwiched between pulverized carbs served with pulverized carbs fried in refined seed oils)
  • Pizza (huge discs of pulverized carbs topped with cheese)

Notice a theme? Sound familiar?

Not even choosing the cleanest, most Primal sources of fats and carbs together makes it much better. That combo doesn’t work unless you erect an ultra-intense, high-volume training habit just to keep the junk at bay—and even then, you’ll only maybe stave off some of the weight gain and create a whole host of other problems. If you’re getting paid to do it, sure. But if you’re a weekend warrior destroying his or her social life just to out-train a bad diet, what’s the point?

Here’s what I like most—and what seems to work best for folks: the keto zone.

That’s where your diet is fluid. You’re regularly slipping in and out of ketosis. You’re a bit higher (not high) carb one day to help with an intense training session and go right back to lower carb the next. And throughout it all, because you’ve put in the work necessary to build up that fat-burning machinery, you’re always great at burning fat, and you retain your ability to burn glucose/glycogen when needed.

It’s actually not that far off from how I ate before the keto reset. Same basic foods promoted and eliminated. Similar macronutrient ratios. But with my newfound metabolic flexibility and the improvements in mitochondrial function, it feels different. I eat a little less. I’m a little more efficient with my calories. And I’m not getting any of the negative effects usually seen in diehard adherents to calorie restrictionI’m still killing it in the gym, on the board, and on the Ultimate field. I’m sleeping great. My cortisol levels are in a good place because my body isn’t perceiving this way of eating as a stressor. I’m handling the work load of a growing business and the stress of a cross-country move without issues.

If I had to sum up what ideally happens “after keto,” it’s that ketosis becomes a well-worn tool in your kit—one you’re able to call upon when the job requires it. These jobs just… happen. You realize you skipped lunch because you just weren’t hungry, and you barely noticed. You spend all day bouncing around airports and never even think to eat the terrible food being offered, and it’s no issue at all. It doesn’t even register because, underneath the hood, your mitochondria are dialed in and producing all the energy you need from your own body fat. Ultimately, what keto allows you to do is stop thinking about food so much and get on with your life.

That’s what I’ve seen, at least in myself, my tribe, and the thousands of people who write in to tell me about it. That’s our “after keto.”

What’s yours?

Thanks for reading, everyone. Take care, be well.

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The post What Happens “After Keto”? appeared first on Mark’s Daily Apple.

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Dojoboom
Spenser Mestel

To warm up for my workout at DojoBoom, a 37,000-square-foot gym that recently opened just outside of Los Angeles, I didn’t jog around the block or jump rope. Instead, I hopped onto one of the three slacklines suspended above a foam pit.

Then I realized: tightrope walking is hard.

After wobbling more than I walked, I headed toward the aerial yoga apparatuses. (They’re basically climbing ropes, except sheets of fabric.) My hip mobility isn’t great, but I figured I could crank out some suspended pullups, until I saw a teenage girl holding a full middle split eight feet above the ground.

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So I headed to the trampoline room, figuring I could warm up the legs with a few jumps. But the guy already in there started his bouncy-house session by falling backward from a six-foot ledge, which is a little too reminiscent of how I broke my neck doing parkour. I kept walking.

To be fair, I’m reasonably fit. I work out several times a week. Hell, I competed in American Ninja Warrior back in season 7 of that show. But after reckoning with three of the many absurdist obstacle courses in DojoBoom, I started wondering: Am I extreme enough for this?

Dojoboom

A little less confident than when I walked in, I made my way to the bouldering wall (because DojoBoom has one of those, too) to meet the gym’s manager, four-time American Ninja Warrior competitor Kevin Bull.

Bull used to be a full-time finance guy, which he quit to do, well, this. It’s a dream job, the product of both hard work and luck. During college, Bull won championships as a decathlete, sprinter, and pole vaulter, which helped him develop fast-twitch muscle and otherworldly hand-eye coordination. At the same time, he discovered parkour, which honed his jumping, balance, and speed. In 2014, he decided to test these skills in the most appropriate way possible: American Ninja Warrior. And when his audition video wasn’t accepted, he showed up in Venice, CA, anyway and waited hours for the chance to walk on. When he finished the course, his was the fourth-fastest time of the night.

Dojoboom

“I usually try and do two laps back-and-forth,” Bull said as he climbed onto the bouldering wall and started gliding sideways. “That way I can get a flash-pump in my forearms, and then I rest for twenty minutes or so and let them recover.”  (Back when I competed on Ninja Warrior, I’d been bouldering three times a week, but I’d barely touched a wall since, and Bull zoomed past me.) Thankfully, we only climbed for about ten minutes. And then Bull and I do flips in the adjacent foam pits, because that was the logical thing to do in this Wonkaverse of a gym.

From there, we moved to the centerpiece of DojoBoom’s repertoire: the mock ninja course. Thankfully, I still made it through the “easy” obstacles, like swinging rings and hanging ropes. I even managed to grab onto a swinging trapeze and transition to another bar. At that point, however, I realized that while Bull’s grip may have fully recovered, mine had not. As soon as I jumped to the hanging silk, it slid through my hands, and gravity took over from there.

Dojoboom

At this point, a gym full of stationary treadmills and dumbbell racks started to seem enticing. Globo gyms are, after all, familiar. But compared to DojoBoom, they’re also boring, which is why obstacle-course gyms are so appealing: Even after crashing and burning on practically every challenge I tried, I still had hope that the next run-through would be better if only I moved my weight this way or shifted my hands that way.

So I asked Bull to show me how to grapple with the slippery hanging silk. Instead of grabbing onto the second trapeze bar with his hands, he grabbed it with his legs, flipped underneath the bar, and easily caught the silk—an iteration of a trick he pulled in 2014, easily one of the most iconic moves in American Ninja Warrior history.

As I pumped Bull for more tips, we kept getting interrupted by a kid who’d recognized Bull from the show (and the larger-than-life action shots plastered around the gym) and cornered him for advice. While Bull graciously took selfies and talked about Ninja Warrior, I tried to pull off his signature hanging pullup. It was … nominally effective: At the end of the day, my grip was so fried I could barely shake his hand.

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That, as I’ve found, was the real extreme of DojoBoom—not the obstacles themselves, but the total-body ache that results from attempting them over and over. In that sense, it is a gym like any other, except bouncier, and with more neon-green-and-blue paint.

Next time I’m there, I’ll be ready for the obstacles—but maybe not for a middle split six feet above the floor.

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Can’t make it to LA for a session at DojoBoom? Here’s how to simulate the experience, DIY-style:

1. 10 Dynamic Muscle Ups (rings or bar)

If you don’t yet have a muscle-up, try this progression

2. 3 minutes on the rock wall

If your gym doesn’t have its own indoor bouldering complex, try to roast your grip with these pull-up variations

3. 3 Slackline laps (forward and backward)

If you haven’t yet taken the plunge and bought a slackline, improve your balance with these advanced yoga poses

4. 5 Warped Wall attempts

If you can’t find this Ninja Warrior staple, substitute with 20 box jumps.

5. 15 hanging crunches (on ninja course)

If you aren’t ready to work your spine from the vertical position, here are eight other unconventional core workouts to play with.

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inline KetoEarlGreyLatte02_preview.jpegIf you joined us when the good folks at Pique Tea dropped by to share Saturday’s luscious (and I don’t use that word very often) Keto Earl Grey Collagen Fat Bomb recipe, I think you’ll appreciate this goodie. With all the benefits of Primal Kitchen® Collagen Fuel™ and the antioxidant power of Pique Tea’s Tea Crystals, this is a great choice to add to your keto routine—any time of day.

Time in Kitchen: 5 minutes

Ingredients:

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Instructions:

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Mix 1 sachet of Pique Tea Earl Grey Tea Crystals with 1 Primal Kitchen Chocolate Collagen Fuel packet in a cup. Add 8oz of hot (not boiling) water. Mix until it dissolves completely.

Combine ½ tablespoon ghee or coconut butter with ½ cup macadamia nut milk and froth by whisking with a frother or blending until smooth.

Transfer to Earl Grey Tea cup and enjoy!

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Pique Tea is the world’s first Cold Brew Tea Crystals. Pique delivers up to 12x the polyphenols of other teas on the market and is most effective for unlocking benefits like improved gut health, sustained energy, and stress reduction. Pique is also the only tea that Triple Screens for heavy metals, pesticides and toxic mold commonly found in tea. Best of all, Pique is cold or hot water soluble and delivers a world championship brew (3 Gold Medals at 2018 Global Tea Championships). Potency, Purity, and Ease-of-Use is the holy trinity for unlocking the benefits of tea and Pique is the tea for health benefits.

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The post Midweek Quick Cooking: Earl Gray Keto Latte appeared first on Mark’s Daily Apple.

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Scap Press Exercise

Per Bernal

This routine combines a prehab exercise, a heavy pressing movement, and a high-rep triset. Performed together, with as little rest as possible, these moves will warm the tissue of the shoulders and then activate both the slow-twitch and fast-twitch fibers of the deltoids and traps.

Brian Richardson, M.S., is te co-owner of Dynamic Fitness in Temecula, CA.

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Manny Pacquiao (R) lands a right on Jessie Vargas during their WBO welterweight championship fight at the Thomas & Mack Center on November 5, 2016
Christian Petersen / Getty

Manny Pacquiao is ready to step back into the ring.

Following a year-plus layoff, the 39-year-old Pacquiao, who also moonlights as a senator back in his native Philippines, will fight against WBA welterweight world champion Lucas Matthysse on July 14 in Malaysia, according to Golden Boy Promotions CEO Oscar De La Hoya.

“Signed, sealed, and delivered: Proud to officially announce that WBA welterweight world champion Lucas Matthysse will put his title on the line against Manny Pacquiao in Kuala Lumpur, Malaysia on Saturday night July 14 (U.S. time),” De La Hoya wrote on social media.

One major change for Pacquiao in this fight? He’ll be without longtime trainer Freddie Roach in his corner. This time around, Pacquiao will work with Buboy Fernandez, who has served as an assistant trainer for Pacquiao during his career. ESPN reports that the press conference to announce the fight will be held April 18 in Manila.

Pacquiao hasn’t fought since losing to Jeff Horn in July 2017 in Australia, in what was considered a pretty controversial decision. Pacquiao came into that fight as the heavy favorite, and many boxing analysts felt Pacquiao did enough to win the match. Instead, the judges called it in favor of Horn.

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Now, Pacquiao will get the chance to prove himself against the 35-year-old Matthysse. The fighter from Argentina has gone 39-4 with 36 knockouts in his career, and he comes into the Pacquiao matchup after winning a vacant secondary welterweight title in January against Tewa Kiram of Thailand.

Many in the boxing world wondered if Pacquiao would retire after the Horn fight, but clearly he still has an itch to get back into the ring. Fortunately for Pacquiao, the fight is scheduled during a recess in the Philippine Senate, so he’ll have time to train.

“We had to schedule this fight so the senate wasn’t in session and wouldn’t interfere,” Pacquiao adviser Michael Koncz told ESPN.

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