Carbs As a Hormetic Stressor: Survival Advantage or Horrible Idea?
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The document discusses the concept of metabolic flexibility and the role of carbohydrates. Metabolic flexibility refers to the ability to use fat or carbohydrates as fuel depending on insulin levels and energy needs. Maintaining metabolic flexibility provides survival advantages and decreases disease risk. The document argues that carbohydrates may act as a hormetic stressor to increase metabolic flexibility when consumed at the right times, such as during high intensity exercise when insulin levels are higher. Regular cycling between low and higher insulin states through diet and exercise choices can help optimize metabolic flexibility.
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Carbs As a Hormetic Stressor: Survival Advantage or Horrible Idea?
- 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. METABOLIC FLEXIBILITY Thank you to AHS SCIENCE!
- 3. METABOLIC FLEXIBILITY 2 Goals In 20 Minutes: • Think differently • What is metabolic flexibility • Role of carbs • Hormetic Stressor? • Survival advantage?
- 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. Is it good to be a turkey? Good life until…… METABOLIC FLEXIBILITY
- 6. 2.5 years of the turkey life • Then what? • Where you look matters • Antifragile METABOLIC FLEXIBILITY
- 7. • Your body is survival based • Survive better = • Health • Performance • Fat loss METABOLIC FLEXIBILITY
- 8. • Metabolic Flexibility – ultimate survivor! • Survival advantage • Bug eating optional METABOLIC FLEXIBILITY
- 9. Metabolic Flexibility • Use the right fuel at the right time • Decrease risk of disease • Survival advantage? METABOLIC FLEXIBILITY
- 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. 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
- 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. 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. METABOLIC FLEXIBILITY Insulin – Paleo Man • Woolley Mammoth • Lots of food • Higher insulin • Still function • Stealing Woolley mammoths? • What happened to the Woolley mammoths?
- 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
- 18. Metabolic Flexibility = Survival ”..adapt to circumstance or play your final hand” METABOLIC FLEXIBILITY
- 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. Mithridatism : practice of protecting oneself against a poison by gradually self-administering non-lethal amounts METABOLIC FLEXIBILITY
- 21. Carbs as a hormetic stressor? METABOLIC FLEXIBILITY
- 23. METABOLIC FLEXIBILITY • Crossover Effect (Brooks and Mercier 76 (6): 2253. (1994)
- 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. METABOLIC FLEXIBILITY Insulin – Leverage Point • Intense exercise • Use carbs • Higher insulin • Low Intensity • Use fat • Lower insulin
- 26. METABOLIC FLEXIBILITY • Use carbs during high intensity exercise – Burning nitrous going to Walmart?
- 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. 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. 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. 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!
- 42. METABOLIC FLEXIBILITY • Monday AM protocol – Mostly lower carb • Carbs pre /post training • High insulin – Still function • Intermittent Fasting • Low insulin still function!!
- 43. METABOLIC FLEXIBILITY • Questions? • FREE 6 Part Fat Loss Video Training www.MikeTNelson.com THANKS!!