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Carbs As a Hormetic
Stressor:
Survival Advantage or
Horrible Idea?
Mike T Nelson, CSCS, MS, PhD(c)
Mike T Nelson, MSME, CS...
METABOLIC FLEXIBILITY
Thank you to AHS
SCIENCE!
METABOLIC FLEXIBILITY
2 Goals In 20 Minutes:
• Think differently
• What is metabolic flexibility
• Role of carbs
• Hormeti...
• PhD Candidate Exercise Physiology
• Completion Fall 2013
• Started research in 2006
• Presented to DARPA
• Peer reviewer...
Is it good to be a turkey?
Good life until……
METABOLIC FLEXIBILITY
2.5 years of the turkey life
• Then what?
• Where you look matters
• Antifragile
METABOLIC FLEXIBILITY
• Your body is survival based
• Survive better =
• Health
• Performance
• Fat loss
METABOLIC FLEXIBILITY
• Metabolic Flexibility – ultimate survivor!
• Survival advantage
• Bug eating optional
METABOLIC FLEXIBILITY
Metabolic Flexibility
• Use the right fuel at the right time
• Decrease risk of disease
• Survival advantage?
METABOLIC FL...
METABOLIC FLEXIBILITY
• Definition of Metabolic Flexibility
“Capacity for skeletal muscle to acutely shift its
reliance be...
METABOLIC FLEXIBILITY
Insulin – Leverage Point
• Needed for survival
• High leverage
“Fuel selector switch” (Volek et al.)...
METABOLIC FLEXIBILITY
Survival is key
METABOLIC FLEXIBILITY
Insulin & Paleo Man
• No food
• Low insulin
• Function under low insulin state
• Ability to find foo...
METABOLIC FLEXIBILITY
Paleo Carb - Honey
• Found a stingless honey bee in amber
• 96-74 million years ago
• Glucose
• High...
METABOLIC FLEXIBILITY
Insulin – Paleo Man
• Woolley Mammoth
• Lots of food
• Higher insulin
• Still function
• Stealing Wo...
METABOLIC FLEXIBILITY
“One theory is that expanding forests in Europe
and parts of Asia robbed the grass-eating
mammoths o...
METABOLIC FLEXIBILITY
Exclusive footage
Metabolic Flexibility = Survival
”..adapt to circumstance or play your final hand”
METABOLIC FLEXIBILITY
Hormetic Stressor?
Hormesis: generally favorable biological
responses to low exposures to toxins and
other stressors
• Som...
Mithridatism : practice of protecting oneself against
a poison by gradually self-administering non-lethal
amounts
METABOLI...
Carbs as a hormetic stressor?
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
• Crossover Effect (Brooks and Mercier 76 (6): 2253. (1994)
METABOLIC FLEXIBILITY
How did we get here?
• Calories matter
• Fat cells on their fat butts
• Immune function
• Glucose
• ...
METABOLIC FLEXIBILITY
Insulin – Leverage Point
• Intense exercise
• Use carbs
• Higher insulin
• Low Intensity
• Use fat
•...
METABOLIC FLEXIBILITY
• Use carbs during high intensity exercise
– Burning nitrous going to Walmart?
METABOLIC FLEXIBILITY
• Use the right fuel at the right time
– Fat for fuel  most of the time
– Carbs for fuel  high int...
METABOLIC FLEXIBILITY
• #1 Think differently
– Do you want to be a turkey?
– Where do you look?
• Survival based
• Functio...
METABOLIC FLEXIBILITY
• #1 Think differently
– HIIT  fuel switching
“When corrected for the energy cost of
training, the ...
METABOLIC FLEXIBILITY
• #1 Think differently
– Do you want to be a turkey?
– Insulin
• #2 Carbs as a hormetic stressor
– U...
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
METABOLIC FLEXIBILITY
• Monday AM protocol
– Mostly lower carb
• Carbs pre /post training
• High insulin
– Still function
...
METABOLIC FLEXIBILITY
• Questions?
• FREE 6 Part Fat Loss Video Training
www.MikeTNelson.com
THANKS!!
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Carbs As a Hormetic Stressor: Survival Advantage or Horrible Idea?

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These are the slides from my Anseteral Health Symposium 2013 talk. For more info and free videos, go to http://www.miketnelson.com thanks!

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Transcript of "Carbs As a Hormetic Stressor: Survival Advantage or Horrible Idea?"

  1. 1. Carbs As a Hormetic Stressor: Survival Advantage or Horrible Idea? Mike T Nelson, CSCS, MS, PhD(c) Mike T Nelson, MSME, CSCS, PhD(c) METABOLIC FLEXIBILITY
  2. 2. METABOLIC FLEXIBILITY Thank you to AHS SCIENCE!
  3. 3. METABOLIC FLEXIBILITY 2 Goals In 20 Minutes: • Think differently • What is metabolic flexibility • Role of carbs • Hormetic Stressor? • Survival advantage?
  4. 4. • PhD Candidate Exercise Physiology • Completion Fall 2013 • Started research in 2006 • Presented to DARPA • Peer reviewer and published research • MS in Mechanical Engineering (Biomech) • BA Natural Science METABOLIC FLEXIBILITY
  5. 5. Is it good to be a turkey? Good life until…… METABOLIC FLEXIBILITY
  6. 6. 2.5 years of the turkey life • Then what? • Where you look matters • Antifragile METABOLIC FLEXIBILITY
  7. 7. • Your body is survival based • Survive better = • Health • Performance • Fat loss METABOLIC FLEXIBILITY
  8. 8. • Metabolic Flexibility – ultimate survivor! • Survival advantage • Bug eating optional METABOLIC FLEXIBILITY
  9. 9. Metabolic Flexibility • Use the right fuel at the right time • Decrease risk of disease • Survival advantage? METABOLIC FLEXIBILITY
  10. 10. METABOLIC FLEXIBILITY • Definition of Metabolic Flexibility “Capacity for skeletal muscle to acutely shift its reliance between lipids and glucose during fasting or in response to insulin, such as postprandial conditions” (Sparks LM et al.) • Decrease or loss of is hypothesized to play a role in various disease processes (Kelley et al.) • Impaired fat oxidation (burning) Sparks LM, Ukropcova B, Smith J, Pasarica M, Hymel D, Xie H, Bray GA, Miles JM, Smith SR. "Relation of adipose tissue to metabolic flexibility." Diabetes Res Clin Pract. 2009 Jan;83(1):32-43. Epub 2008 Nov 26. Kelley DE, Mandarino LJ. "Fuel selection in human skeletal muscle in insulin resistance: a reexamination." Diabetes. 2000 May;49(5):677-83.
  11. 11. METABOLIC FLEXIBILITY Insulin – Leverage Point • Needed for survival • High leverage “Fuel selector switch” (Volek et al.) • High insulin = use carbs • Low(er) insulin = use fat • Function under BOTH conditions • High blood glucose is TOXIC
  12. 12. METABOLIC FLEXIBILITY Survival is key
  13. 13. METABOLIC FLEXIBILITY Insulin & Paleo Man • No food • Low insulin • Function under low insulin state • Ability to find food • Lots of food • Higher insulin • Still function under a high insulin state • Ability to not become food
  14. 14. METABOLIC FLEXIBILITY Paleo Carb - Honey • Found a stingless honey bee in amber • 96-74 million years ago • Glucose • High(er) insulin • Still function Michener CD, Grimaldi DA. “The oldest fossil bee: Apoid history, evolutionary stasis, and antiquity of social behavior.” Proc Natl Acad Sci U S A. 1988 Sep;85(17):6424-6.
  15. 15. METABOLIC FLEXIBILITY Insulin – Paleo Man • Woolley Mammoth • Lots of food • Higher insulin • Still function • Stealing Woolley mammoths? • What happened to the Woolley mammoths?
  16. 16. METABOLIC FLEXIBILITY “One theory is that expanding forests in Europe and parts of Asia robbed the grass-eating mammoths of their preferred habitat, gradually starving them to death.” Met Flex Mammoth still around? “To their surprise, however, the researchers found that genetic diversity remained stable, and even increased slightly, right up to the bitter end.” http://news.discovery.com/animals/endangered-species/woolly-mammoth- extinction.htm
  17. 17. METABOLIC FLEXIBILITY Exclusive footage
  18. 18. Metabolic Flexibility = Survival ”..adapt to circumstance or play your final hand” METABOLIC FLEXIBILITY
  19. 19. Hormetic Stressor? Hormesis: generally favorable biological responses to low exposures to toxins and other stressors • Some is good • More is bad METABOLIC FLEXIBILITY
  20. 20. Mithridatism : practice of protecting oneself against a poison by gradually self-administering non-lethal amounts METABOLIC FLEXIBILITY
  21. 21. Carbs as a hormetic stressor? METABOLIC FLEXIBILITY
  22. 22. METABOLIC FLEXIBILITY
  23. 23. METABOLIC FLEXIBILITY • Crossover Effect (Brooks and Mercier 76 (6): 2253. (1994)
  24. 24. METABOLIC FLEXIBILITY How did we get here? • Calories matter • Fat cells on their fat butts • Immune function • Glucose • Using less • Toxic in high amounts
  25. 25. METABOLIC FLEXIBILITY Insulin – Leverage Point • Intense exercise • Use carbs • Higher insulin • Low Intensity • Use fat • Lower insulin
  26. 26. METABOLIC FLEXIBILITY • Use carbs during high intensity exercise – Burning nitrous going to Walmart?
  27. 27. METABOLIC FLEXIBILITY • Use the right fuel at the right time – Fat for fuel  most of the time – Carbs for fuel  high intensity exercise • Low / no carbs = low tolerance for intense exercise • Mcardle’s disease
  28. 28. METABOLIC FLEXIBILITY • #1 Think differently – Do you want to be a turkey? – Where do you look? • Survival based • Function • Low vs higher insulin! • BOTH matter • Need carbs for Woolley Mammoth running
  29. 29. METABOLIC FLEXIBILITY • #1 Think differently – HIIT  fuel switching “When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program” (Tremblay A, 1994) Tremblay A, Simoneau JA, Bouchard C. "Impact of exercise intensity on body fatness and skeletal muscle metabolism." Metabolism. 1994 Jul;43(7):814-8.Fasted cardio vs Intervals?
  30. 30. METABOLIC FLEXIBILITY • #1 Think differently – Do you want to be a turkey? – Insulin • #2 Carbs as a hormetic stressor – Use the right fuel at the right time • Fat for fuel  most of the time • Carbs for fuel  high intensity exercise • Slow = tiger food! • Insulin coma = tiger food!
  31. 31. METABOLIC FLEXIBILITY
  32. 32. METABOLIC FLEXIBILITY
  33. 33. METABOLIC FLEXIBILITY
  34. 34. METABOLIC FLEXIBILITY
  35. 35. METABOLIC FLEXIBILITY
  36. 36. METABOLIC FLEXIBILITY
  37. 37. METABOLIC FLEXIBILITY
  38. 38. METABOLIC FLEXIBILITY
  39. 39. METABOLIC FLEXIBILITY
  40. 40. METABOLIC FLEXIBILITY
  41. 41. METABOLIC FLEXIBILITY
  42. 42. METABOLIC FLEXIBILITY • Monday AM protocol – Mostly lower carb • Carbs pre /post training • High insulin – Still function • Intermittent Fasting • Low insulin  still function!!
  43. 43. METABOLIC FLEXIBILITY • Questions? • FREE 6 Part Fat Loss Video Training www.MikeTNelson.com THANKS!!
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