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12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo
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Primal North
Primal Living Dispelling dogma, building personal resiliency, fitness and health. We are not cows, we are not chimps. We are lions, we are
wolves. We are carnivores.
As paleo and primal become more complex, authoritarian, licensed, profit driven, subverted and infected with fear based marketing efforts, Primal North seeks to simplify, unify, and advocate a
proper level of scientific skepticism to the world of paleo, primal and low carb nutrition. Meat is food, plants are medicine, food is fuel, and movement is pleasure. Lets stop making a mess of it!
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KetoAdaptation vs. Low Carb Limbo
Blog
The Predator Diet
Media Appearances
With so many people opting for nutritional ketosis strategy in a well formulated low carb diet, again and again I am
seeing people implement it wrong and then sharing their negative experience as a reflection of the diet rather than its
Primal Running
implementation.
Primal North "Rules" for Food & Movement
Healthy Skepticism
This article is meant for those who wish to practice low carb athletics. Many of these
KetoAdaptation vs. Low Carb Limbo
issues are simply not going to surface for a sedentary or nonphysically training
Primal North Recipes Blog
individual, although they certainly could.
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KetoAdapted training leaves so many of us with the romantic idea we are the mighty Masai warrior, eating meat and spitting
venom, or the stoic Inuit hunter, alone in the icy wilderness running on body fat for weeks at a time.
We fall in love with the idea of a limitless fuel source, that the fat in our bellies could suddenly become our greatest asset, yet
its not as easy as some would have us believe and so many people who attempt it crash. Why?
What I am offering here is speculation based on those doing it successfully after months of reading and questioning
You cannot judge a man by who he is today without
those who have done it unsuccessfully. There is a pretty clear difference in the approach that seems to make all the
knowing where he started.
difference in the world.
What I am offering is "the best possible explanation" I can give, not answers. Skepticism is welcomed and encouraged.
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12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo
I do not have access to a metabolic lab to prove any of this in any precise way, but I feel due to my personal experience
and what I have been absorbing these past few months from others, I can provide a pretty good road map of what
people are doing right and wrong.
Let's Deviate and Look at What Works
Ok, well what does work?
Tried and true Carb cycling
Eat lots of carbs on workout days, minimal carbs on nonworkout days. Zero issues with glycogen depletion, zero issues
with workout performance, likely issues with hunger for some, weight gain issues if insulin resistant is likely.
Tried and True Ketogenic cycling
Eat very low carb ketogenic 6 days a week, make a total pig of yourself on the 7th. Thus you replenish your glycogen.
Seems to work wonderfully for bodybuilders, weight lifters, joggers, etc... pretty much those who work out a lot but do
not do the type of drills that deplete liver glycogen stores directly. Not a great way to train for say boxers or cross fit
elites, carb cycling would be more appropriate.
Categorized Reference
$20 StandUp Desk (1)
Tried and True Carb backloading
Archery (2)
Bad Science (1)
Eat low carb all the time, except after a hard workout you just pig out and eat all the carb calories back, each and every
time. No issues with glycogen depletion of the liver. Allows for cheat days thus further ensuring liver never glycogen
Blog Notes (1)
depletes
Blog Notes Coming Soon (2)
Book Recommendations (4)
New Kid on the Block (at least as we practice it today, or try to) Nutritional Ketosis or KetoAdapted
Boxing (1)
Training
Cancer (1)
Cancer Treatments (1)
Rather then focusing on restoring glycogen and enjoying the benefits of low carb the rest of the time, this strategy
Cholesterol (4)
stresses glycogen preservation instead of spending and restocking by instead training the muscles to burn primarily
ketones instead of carbs and glycogen. Thus we are sparring glycogen and the need to back load or restore it via diet,
Confirmatin Bias (1)
allowing the dedicated low carb ketogenic practitioner to "stay keto" 100 percent of the time.
Contest (2)
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Eating this way REQUIRES both a high level of ketoadaption, and a diet that provides the necessary level of blood
Diabetes (1)
ketones to ensure you reap the benefits of ketoadaptation.
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The "Primal North Rules for Food and Movement" work very well and are quite compatible with a nutritional ketosis way
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of eating.
Eat Like a Predator (1)
Energy Systems (1)
This eating strategy seems to work very well for the likes of Peter Attia, however almost every single time you see the
Family (1)
layperson try they screw it up and come to the conclusion its not viable. Inevitably I read their logs or story and discover
FatAdaptation (1)
the basics of the approach were simply not followed and ignored, and instead their own instincts substituted.
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Quite often you hear phrases such as "I want to walk the line and reap the benefits of ketosis, but be able to back load
Food as medicine (4)
and workout every day". This is not necessarily a realistic position and is pretty much doomed to failure from the start. I
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will explain why in detail.
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Glucose Deficiency (1)
First, lets get some terminology out of the way.
Glycogen Depletion (1)
Low Carb Limbo at its Simplest Good Science (1)
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Simply speaking, low carb limbo should be very easy to avoid, in fact it seems patently obvious yet its a trap I see people
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falling into again and again.
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Low carb limbo occurs when you are not ingesting enough glucose from dietary carbs or producing via gluconeogenesis
Hungry For Change (1)
enough storage glycogen in your muscles and liver to replenish the amount you use. Usually this is combined with the
assumption a person is fully keto adapted, burning ketones not glycogen, when infact they likely are not.
Hunter Gatherer Tribes (7)
Hunting (5)
How do you know you are burning ketones and not glycogen primarily? Much like the energy balance formula of
Hunting Log (1)
calories in = calories out, when you get right down to it there are a lot of factors that affect this simple equation.
Hypothyroidism Nonsense (3)
Inspiration (1)
How much glycogen you use is a factor of many things. How "ketoadapted" you are so that you burn ketones instead
of glycogen, how many ketones are available so that your muscles will draw upon them, how long since your last insulin
Insulin (1)
spike, and how much fitness work and of what type do you do that requires a mix of glycogen and ketones.
Just Sayin' (11)
KetoAdaptation (1)
It is a misconception that low carb dieters deny the role of glucose in the body. Those who
Lab Results on Zero Carb (1)
understand ketogenic diets understand glucose and glycogen are NECESSARY and seek to
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12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo
preserve glycogen rather then spending and restocking it in spikes. Letters to the Open Minded (4)
Local Farms (3)
The goal of living in ketosis is not to walk around proving our bodies do not need glucose, infact its quite the opposite.
Low Carb Athletes (1)
Low Carb Athletics (1)
Living properly in ketosis is designed to SPARE glycogen, conserve it to its absolute max, by burning ketones instead
Low Carb is Healthy (10)
and as much as possible. Additionally, we can spare glycogen even further via fat adaptation which is available to carb
Marketing Tactics (4)
restriction practitioners whether or not they are ketogenic.
Media Appearances (4)
Terminology It really makes all the difference
Minimal Carb Athletics (3)
Muay Thai (1)
Terminology is the place arguments are born. When I say fat adapted, some will assume I mean ketoadapted. To
MultiCausal Obesity (2)
some keto and fatadapted is the same thing. It isn't. For some when I say ketoadapted they feel that means they
My Supplements (1)
have gotten over the Atkins flu of low carb induction and can now fuel their activities of daily living with ketones. In part
N=1 (5)
yes, but keto adaptation for athletics is something else. Let me define these as I see them so when I use the terms in
Native Health (1)
later articles you will understand what I mean.
Native Injustice. (1)
The Sugar Burner Night Vision (1)
nutritional ketosis recipes (7)
This is you, this is me, this is anyone after an insulin spike and for a few hours after. From the fattest most out of shape
Obesegens (2)
couch potato, to the trimmest, fastest, most ketoadapted person on the planet. After an insulin spike this is your muscle
Organic (1)
fuel mix, period.
Palatinose (2)
Placebo Effect (1)
Safe starches, wheat, cornflakes or koolaid it doesn't matter. If you carbed up and then worked out, you are not
burning fat for fuel as insulin will have your muscles seeking glycogen and glycogen almost alone.
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Diagram meant to be illustrative and instructional may not be accurate.
Swedish Translation(s) (1)
An insulin spike shuts off both ketone production and fatty acid oxidation for hours, even with ketones present, insulin will have Terminology (1)
your muscles preferentially burning glycogen and ignoring the remaining lipid based fuel sources of ketones and fatty acid
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oxidation.
The Persistence Hunt (4)
Thyroid Health (3)
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Fat Adapted / Fat Adaptation is almost a Misnomer.
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12/2/2015 Primal North: KetoAdaptation vs. Low Carb Limbo
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slowly" draws on the fatty acid oxidation system. All those long walks in the sunshine are essentially training this system
undertaking a nutritional ketosis (NK) experiment,
I will be chronicling my journey on a separate
to ramp up if needed.
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of muscle contraction) even during the hardest workouts.
FTC & Offalgood Skateboard Collaboration
What a fun project to work on with such a great
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The fatty acid oxidation system is the most efficient energy system in the body able to produce 100 units of ATP for one
Kent. www.ftcsf.com The post FTC & Offalgood
unit of fat. So you can see ramping this energy system up to assist the aerobic system which produces just over 30
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units of ATP per unit of sugar or ketones, would be of great advantage to all endurance athletes and even anaerobic
1 year ago
athletes like boxers and mixed martial artists.
RossTraining / Ross Boxing
Variety vs. Consistency One of the biggest
Another spill off effect of training this systems is that the more developed this systems become, the more your recovery
mistakes that an athlete can make is to
prematurely change exercises or programs.
time between bouts of anaerobic work improves. This is one reason why almost all boxers, who's daily roadwork is
Without consistency, it is difficult to reap the rew...
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So when you say you are "fat adapted" you are likely not speaking in binary terms but in matter of degrees. A "fat
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year I dabbled with the idea months before UTMB.
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I thought it would be interesting and a fun...
2 years ago
Unlike other energy systems of the body that provide a negative return if overly trained or to frequently trained, training
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My "Primal Running" protocol is designed to train, enhance and maximize this system and increase your personal level
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However, it is important to note, "Fatty Acid Oxidation" shuts down a considerable amount in the presence of
On Meat" As the claim that animal protein and
insulin and for hours after. That morning carb feed many runners partake of prior to the big race pretty much forces saturated fat is unhealthy becomes less and less
tenable, those who have the intui...
their body to rely solely on glycogen the entire 2 to 3 hour race thanks to the initial insulin spike that shut down fatty acid
6 months ago
oxidation by the muscles.
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