Hacking Fat Metabolism Notes from a personal journey Noisebridge 5MOF Jan2010, Copyleft Praveen Sinha
My diet and ﬁtness routines are beingiteratively developedmuch like prototyping an engineering applicaiton
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)
Design Constraints Sustainable fun effective healthyenergy producingAll that good stuff Two Fronts: Diet and ExerciseData Driven and Research oriented
PART 1: DIETA world of radically different diets, a lot of which work Mediterranean: Somewhere in between Okinawa: High Carb Low FatAtkins: High Fat Low Carb I hear Breatharians lose weight too
Hack: Fat is great! (except trans-fatand excessive omega-6) While dieting eat lots of fat, sending hormonalsignals 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)
In a nutshell, the more carb/sugary you eat, the more you have to be concerned with calories. (and hunger signalling as well)
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?
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
In particular, Fructose is metabolized quite differently than other carbsIt is seeming like fructose is a bee-line to produce 2x more fat than glucose, for a number of reasons
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) ANDThere has been a steady increase in INFANT OBESITY as well in the USA -- WTF?
PART 2: ExerciseHack : 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
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 sleeping2) Walking/standing around in any form (cooking, running from police, even shopping) *signiﬁcantly* adds in up calorie burn
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!?
I moderate exercised for months, boring my ass off in the gym and was still no better off than this proto-lolcat
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 gotimmediate results and lost WAY more in the end than the other groups.
Once again calories in/ calories out is a partial myth High Intensity Exercise seems to produce hormonalchanges which increase fat metabolism throughout the day long after your workout has ended
Hack: Insulin is the most used performance enhancing drugI haven’t tried it myself, but insulin combined with dietary glucose == inexhaustible supply of energy for your muscles
I’ve lost almost 30 lbso/ and I’m sure I’ll have another list of hacks as the year goes on