Articles with paleo

The Leangains Method | Diet & Book Review

Does the world need another diet book or fitness routine? Check the news and you see obesity levels rising globally, ever more new and weird diets, and a lot of people wanting to improve their health but failing, lacking the tools, gumption, or know-how to do it.

Available at, of course, Amazon for $10. NOTE: All links to the book in this review are affiliate, which basically means I make a little more than fifty cents if you happen to buy the book based off this review. Yay. 🤷‍♂️

Think about this: we have two popular diets right now that are both, on the face, downright extreme. One is based on eating big ribeye steaks every day with no fruits or vegetables (The Carnivore Diet). Another is based on eating fat and little fruits, veggies, and a little protein to maintain a constant state of ketosis (The Keto Diet).

This isn’t diet innovation, it’s flail. And with flail comes failure. So while we may not need another “new” diet, we do need a method in the madness. A method that works.

Today, August 16, 2018, after nearly a decade of waiting, Martin Berkhan has put to words a system—a method—backed by research, practiced successfully by thousands, and “perfected.” It’s called The Leangains Method: The Art of Getting Ripped ($10, Amazon Affiliate Link).

For the unfamiliar, Berkhan is the Polish-German Swede who originated 16:8 intermittent fasting over ten years ago. He’s deadlifted 700+ lb. (315+ kg) at over 3.5X his bodyweight and is, well, shredded. It’s ridiculous how lean and strong the guy is.

Martin transformed his physique over years, learning the most effective way to do it through trials, tribulations, research, and clients. The Leangains Method is his story—and what he learned, distilled so you can put it to work in your life.

I’ve followed Martin via Leangains.com for years and have come to know him better than most—I even get a shout in the Acknowledgements to the book. Aside from him (now) being a friend, Martin has been my coach and teacher, often in ways that I’m not sure he realizes. Martin’s greatest strength isn’t his deadlift, it’s his focus and no-bullshit attitude. Through it, he’s acquired clarity of mind on how to be strong and lean—and then shared that clarity with us.

Before and after photos may be cheesy, and, well, when they are yours, they make you squirm. A lot. But publishing them is proof: The Leangains Method works. It worked for me first when it was in it’s infancy almost a decade back—after trying and failing at low-carb, Paleo, CrossFit, and more.

The Leangains Method still works for me to this day.

If you’re interested in The Leangains Method and want to know more, well, read on.

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Are we consuming too much Vitamin C?

http://mangans.blogspot.c…ce-traning.html

Via a Google Reader shared item from Patri Friedman titled Vitamin C Abolishes Endurance Training Effects. The post is just a synopsis of a study that demonstrated that Vitamin C has a negative impact on training for endurance. That we should be training for endurance at all is a topic often derided by various paleo gurus, but the somewhat tangential snippet below is what really caught my eye. It immediately makes me wonder, how much Vitamin C should we be consuming in our diets? Fruits and vegetables are frequently touted as the end-all be-all of nutrition, but most all of those foods have a lot of Vitamin C, which is an antioxident we arguably don’t need much of.

A mere cup of chopped broccoli has 135% of the daily recommendation, which is 90 mg, so 120 mg (Vit C rec. info). And who eats just a cup of broccoli? Further, what about all the other sources we’d get C from in a day?

Who would have thought maybe the colorful fruits and veggies are actually harming our health? Maybe Peter at Hyperlipid has it right. It’s worth further investigation.

Here’s the bit from the Mangans blog:

As noted before on this blog, glutathione is by far the most important antioxidant, and it’s made internally from amino acids. Other antioxidants, as can be seen here, can hamper its production.

Our paleolithic ancestors would probably have been ingesting only small amounts of vitamin C, so any dose larger than say, 100 mg, must be considered quite unnatural. That is not to say that megadoses of vitamin C may not be useful in certain medical conditions, but overall it seems best to avoid that. Many holistic practitioners recommend doses of several grams a day, which could be positively harmful to health. At the least, we can say that athletes should take small doses if any.

Insulin Control: The Common Denominator of the Low-Carb / Fasting / Caloric Restriction Diets.

Over the past four months, I’ve turned into a staunch advocate of Paleo / low-carb / intermittent fasting (See IF/low-carb, caloric restriction, ketosis, hormesis). I proselytize because this diet lifestyle has had a significant impact on my physical health and my understanding of nutrition. Unfortunately, it wasn’t long before my advocacy spurred the comment that there is “No zealot like the converted.” Oof!

The retort stuck with me. I am a passionate about spreading good ideas. And this idea concerning the health of my friends and family was not only a good idea in theory, but also one in practice. The last thing I wanted was for my zeal to turn individuals away. I needed a better in than “low-carb” or “fasting”.

Unfortunately, there are a lot of pre-conceived notions and pent-up negative biases towards “low-carb” in specific and diets in general. Most people have experienced nothing but disappointment from dieting and/or strict exercise regiments. When the low-carb meme went mainstream a few years ago, non-believers and skeptics rightfully vocalized their doubt. My own curiosity brought me to read a good portion of Atkins New Diet Revolution; however, I was unconvinced. Atkins’ rhetoric was all pathos and little ethos: I needed the science. Not surprisingly, I never even tried the diet, more or less writing it off as just another fad.

Fast-forward to today. There is an ever-growing number of branded low-carbohydrate diets, and additionally, there are a growing number of diets that incorporate caloric restriction or fasting (Popular examples of low-carb and/or fasting include Paleo / DeVany, Protein Power, Atkins, South Beach, Warrior Diet, The Zone, Eat Stop Eat, Fast-5, UpDayDownDay, Bantingism, etc.). Such a plethora of similar yet nuanced regiments is confusing. Who wants to wade through them all to explain their own method? Who wants to lay caveat upon caveat on a diet to tailor fit it to your own experience just to explain it to an inquisitor? My eyes glaze over just thinking about it!

There is a better way. All of these diets have a clear, underlying purpose: to control insulin. Why not just call it Insulin control?

By starting with this core tenet, I can transcend the diet denominational mess.

Insulin control gets to the heart of the matter, which is that excess or chronic insulin in the blood leads to fat storage, loss of insulin sensitivity / increased insulin resistance, downregulation of fat mobilizing hormones (adrenaline, noradrenaline, glucagon and human growth hormone), and can ultimately lead to symptoms of metabolic syndrome, including hypertension, obesity, cardiovascular disease, diabetes and cancer. How do you control insulin? Insulin control can be accomplished via reduction in carbohydrate intake or via controlling feeding times (via fasting) so that insulin levels sufficiently drop, which allows fat mobilization to resume.

Calling what we do “insulin control” focuses on the problem and implies the solution. It also grounds the diet/lifestyle to its fundamental science while avoiding the pitfalls of bias-loaded words. Starting an argument from “insulin control” gets me to low-carb, to fasting, to evolution, to metabolic syndrome, to higher-fat consumption, to more natural/less process foods. Why bother with the varying brands when it’s all about insulin control!

Further reading:

  • Go here to get started on some fantastic quotes on insulin, sugar, glucose, etc. If you’re not already practicing a low-carbohydrate lifestyle, read up.
  • Art De Vany wrote a reasoned response to the contention that the Paleo / “EF Way of eating” (See how muddled that is!?) was a fad diet. His most excellent point was that the current American diet is much more a fad having been around for merely decades relative to the stacked millennia of two million years (Tyranny of Present fallacy).
  • In mentioning Johnson’s UpDayDownDay diet, Patri Friedman notes how excellent it is that such a variation of research is occurring surrounding caloric restriction. What I wonder: is caloric restriction / fasting an emerging diet trend? I plan on doing a tiny blog on this later. Stay tuned.
  • While I was writing this entry, the IF life published a diagram that lays out how to stay on track for weight loss. It’s a useful, informative and simple diagram. And what will you note in the middlemost bubble? Control insulin!