Category: Carbs

12 Essential Tips for Primal Women

Look: I’m a man. I’ve lived a different experience than the average woman, with totally different equipment and different concentrations of hormones coursing through my body. But I have a daughter and a wife and a good head on my shoulders that’s spent the last 30 years thinking about health, nutrition, and fitness for humans, so I have a few things to offer.

So let’s get right down to today’s post. What follows are 12 tips for Primal women. Or any woman, really.

(Men, too: if some of the things mentioned in today’s post aren’t working for you, and the tips seem to apply, go for it!)

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Dear Mark: Is Caloric Density the Answer?, Fat Starving the Brain, and High-Intensity Primal Endurance Training

For today’s edition of Dear Mark, I’m answering three questions from readers. First, should the primary focus in constructing a healthy diet be caloric density? Is the key to weight loss and optimal health the consumption of bulky, low-calorie foods? Next, a new study seems to show that fat “starves the brain.” Is this true? If not, what’s really going on? And finally, are following Primal Endurance principles antithetical to high intensity performance?

Let’s find out.

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Dear Mark: Do I Need to Eat More, Testosterone Levels, HRV and Carbs

For today’s edition of Dear Mark, I’m answering three reader questions. First, if things are going well on a relatively low-calorie intake, should you just keep on keepin’ on or should you increase food intake to “get ahead” of your needs? Next, what’s the deal with a study showing a high-carb diet is better for testosterone levels than a high-protein one? What does this mean for your Primal way of eating? And finally, can an improvement in heart rate variability after a carb refeed indicate a greater need for carbs?

Let’s go:

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Dear Mark: Staying Aerobic, Glycogen Depletion, and Sleep-Low for Strength Training?

For today’s edition of Dear Mark, I’m answering three reader questions. First, do anaerobic workouts—sprints, lifting, etc.—interfere with your ability to become a fat-burning, aerobic beast, or can you integrate them? Next, in last week’s post I talked a lot about glycogen depletion in the context of the “sleep-low” carb partitioning. How can we actually achieve this without doing the intense intervals the elite triathletes were doing in the study? And finally, does carb-fasting after strength training also work?

Let’s go:

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Should You Sleep-Low to Boost Performance?

Thought experiment time. Say you train hard, hard enough to deplete a signifiant amount of glycogen. Your muscles are empty, sensitive to the effects of insulin, and screaming for a couple potatoes to refill glycogen. What do you do?

In most circles, the answer is to eat those potatoes and refill those glycogen stores. And why not? The post-workout period is a special window of opportunity for eating a bunch of carbs and having them go to the right places with minimal insulin required. They won’t contribute to fat storage. They’ll go straight to your muscles. Restocking glycogen sets your muscles up to repeat the hard work and keep up with your training. It makes sense.

What if you didn’t eat the potatoes after a hard workout? What if you abstained from carbs entirely after a glycogen-depleting workout? What if you just went to bed without any (carbs in your) supper? What if you were an elite athlete and skipped the carbs?

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Dear Mark: Bodyweight with Weights; Glycemic Index Versus Load

For today’s edition of Dear Mark, I’m answering a pair of questions from readers. First comes from Gaspare, who heard me talking on Joe Rogan’s podcast in January and wonders whether bodyweight training and weight training can complement each other. It turns out they can. Then, I discuss glycemic index, glycemic load, how foods can have low glycemic loads but still be bad for weight gain, and how focusing on glycemic index and glycemic load might be misleading, if not an outright mistake.

Let’s go:

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