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11.10.2015
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others.
There’s good reason for this traditional diet food to be a regular part of your diet. It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup. A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number of calories found in an equivalent amount of beef or cheese. Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. This means the shot must penetrate the skin and subcutaneous tissue to enter the muscle itself.
The common sites for intramuscular injections include the buttock, lateral side of the thigh, and the deltoid region of the arm. The best site for steroid injections is in the gluteus medius muscle which is located in the upper outer quadrant of the buttock.
The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas.
This is especially undesirable and warrants staying as far away from this area as possible.
Usually, intramuscular injections in the thigh are only indicated for infants and children. The vastus lateralis muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the handbreadth above the knee and the handbreadth below the greater trochanter. It is important to choose the proper syringe for the administration of injectable anabolic steroids. There are a number of steps that should be understood in order to complete a safe and proper intramuscular injection.
Then, take a brand new syringe out of its wrapper, remove its plastic top, draw about 2 ccs of air into it and insert it into the vial. Inject this air into the vial; this creates pressure within the vial and makes it easier to draw out oil based preparations. By using two needles for every injection, you can take advantage of using the full sharpness of the pin. The needle does suffer some dulling when it is pushed through the firm rubber stopper on a vial. Providing there is no blood present in the syringe, slowly press the stopper down until all the oil is injected. Then, quickly pull the needle out and take another alcohol swab and press firmly on the injection site.
It is important that the liquid is not injected too quickly as this causes more pain at the site during the injection and in the proceeding days.
After this procedure has been completed, return the plastic caps to shield the needles and make sure they are discarded properly. To avoid discomfort and excessive scar tissue at the injection site, it is not wise to inject more than 2 ccs of solution per shot. It is also not prudent to use the same injection site more than twice a week (once a week is preferred). Brace yourself for this podcast, because Kiefer’s ruffling feathers– especially in the Paleo community.
But before we get to the show, I want you to know that we just released the Wild Diet Shopping Guide, a handy e-book that shows you how to save money and time while cooking the healthiest possible food for you and your family. He took that love of knowledge to health magazines to learn about how he could stop being that kid who gets picked on for being fat and un-athletic. Kiefer got his undergraduate degrees in math and physics and then went to grad school for physics.
So, you’ve got people who promote going so ketogenic that they never eat carbs and they say you have to keep your insulin levels at zero. If the ketogenic side of the debate would listen, they’d start to dig a little deeper, which is what I’ve been doing over the last year.
That’s what’s wrong with the paleo movement as well—they’re missing some of the biochemistry and physiology because they want to believe in this story.
I [Kiefer] go over all of this in the two books about to be released: Carb Night is prerequisite material to understanding Carb Backloading. So many people made really good arguments about insulin release: So, many proteins have really strong insulin responses and you still have fat loss in those cases.
In a healthy human being, insulin levels aren’t always chronically elevated… they go up and down based on a number of things. Is there an incremental damaging effect that could accumulate over time that is not related to constant exposure to insulin and carbohydrates? So, the question is: Is there something that builds up over time that is a cause of what we do see? Currently, Kiefer is trying to get a university study on the concept of carb night— this is where you have one night, perhaps per week, during which you load up on carbs. I [Abel] started experiencing tremendous changes in my hormones when I was strictly ketogenic. Paleo is such an easy thing to abuse– people are getting that buzzword from food marketing companies and taking advantage of it. The human being has been adapted to eating gluten-containing grains for 23,000 years— we have archaeological evidence of people pounding and cooking grains for consumption.


Having carbs at night is the best thing ever– you give yourself that food coma at night when you’re wanting to relax and go to sleep.
There seems to be a relationship between carbohydrates and cortisol, and the effects of what will happen when you get certain hormone surges, based on what your day was like.
I’ve been working on some algorithm stuff for some software, so my brain was on overdrive the other night. I start the day with mostly fat and a little bit of protein maybe, but mostly fat all the way through to evening. If you have a night that’s high-stress and low-sleep, do you avoid heavy lifting or intense exercise the next day? In talking with two very fit guys in their fifties, one said that when he gets to around 12% body fat his performance goes down, inflammation goes up, and he’s not as athletic as when he’s at 14% body fat. It could be a testosterone effect, or a lack of adipose tissue—depending on diet—but fat cells have a great capacity to deactivate or activate cortisone to the active form cortisol. It’s different for everyone, but personally for me (Kiefer) it’s around 8% or 6% when I can start to feel a little miserable.
For myself, it’s really hard for me to answer because my goals have changed so much over the years.
Here’s what’s wrong: The recovery is harsh because of the degradation we’ve caused ourselves over the years, period. If you’re training for an event, you can down regulate that training in preparation for the competition and get better results. Maybe you’re trying to optimize aging compared to performance, and they may seem at odds with each other. Bringing carbs into the diet regularly, at the right induction rate, and the resistance training— that’s a lot of what I’m looking at now.
You put someone on a ketogenic diet, you see some improvement right away but you didn’t actually regress their disease state as you might imagine. Short burst high intensity resistance training is absolutely necessary for performance and for anti-aging—you get increased mitochondrial health and mitochondrial biogenesis, which can help protect against aging. Even if it’s once a week, high intensity resistance training is a key component (with diet) to anti-aging. There’s one camp that says anti-aging means eating as little as possible and not exercising very much so you don’t wear out your joints and so on. What we see in this country and some western European countries is not indicative of real life—this idea that aging is this process that will limit you each year you get older. Please take a quick second to follow “fatburnman” on twitter or look up Abel James on Facebook to keep up to date on everything going on with the blog, books, podcast and more. About minimum level of body fat: fat stores are not only for energy, but also a source for the spare fat as a material for building brains.
I was surprised to hear John doesn’t care much about his sleep going to bed on average at 1am and waking up at 6. Metabolically, the extra cortisol from sleep deprivation can be mitigated by staying low carb in the morning.
So I repeat- GREAT discussion today- REALLY appealed to my closet nerd and loved hearing the new theories that John Keifer has. Thank you for all you do to spread the word about what food can actually do for our health. I so want to be that old lady, 90+, that has her walking shoes on lapping everyone at the mall. I understand that taking green tea along with protein can prevent the fat destroying effects that the green tea EGCG has. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds.
This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease.
Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss.
Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. Because of the large number of muscle fibers and extensive fascia, (fascia is a type of connective tissue that surrounds and separates muscles) the drug has a large surface area for absorption. Get your FAT-BURNING goodie bag that will teach you how to quickly and easily eliminate belly fat and reach optimal health.
He’s the man behind two upcoming books– Carb Backloading and Carb Nite, along with several other internet sensations that showcase just how you can have a lot of fun while getting into the best shape of your life.
If you’d like to check it out, head on over to this page and see what I’m talking about, I think you’ll like it. I love hearing from all of you, about the blog, the podcast, the programs and e-books and especially The Wild Diet!
With a Masters in Physics, a former career in software engineering, and the occasional time wasted working on abstruse mathematical problems, it’s no surprise. Then you have the people who are skeptical saying, “Where’s the data?” Those gung-ho keto people get trapped into their ideology, even though they’re missing some key points. I’ve come up with a new basis for ketogenic dieting, and defenses for carb night and carb backloading– more studies are pointing to the fact that you maybe should choose things like table sugar and high fructose corn syrup for your carb refeeding because they have a very specific place in these kinds of diets.
Insulin alone isn’t what I’d say is the main problem, it’s a combination of insulin plus glucose (basically). Insulin control and ketosis is a solution—but it doesn’t jive that high insulin alone is causing obesity.
You can show (and there is a substantial amount of evidence out there to prove) that even just intermittent exposure to carbohydrates several times a day is enough to cause all the metabolic arrangement– you see a strong relation to cancer and Alzheimer’s— it’s ridiculous when I started going down that rabbit hole, how much is being missed.
This is a theory that tries to bring everything we know about physics into one consistent framework. He claims that people have more rapid fat loss when they use carb night than those who try to go strictly ketogenic (burning only fat for fuel and a bit of protein while nearly completely eliminating any carbs). You can walk into Whole Foods and there’s a sign that says Paleo Meals at the hot bar—and they have all of this food cooked with GMO Canola oil. If you’re eating a ton of honey and dried fruit because it’s “okay” according to “Paleo rules,” you’re not eating like a caveman and you’re not going to see results. We have an amazing amount of evidence showing dairy in the diet for about 11,000 years, and can trace back our adaptation to the inclusion of dairy in the diet.


If I’m mellowing out in the evening and I don’t have anything planned, I’ll have carbs to stay mellow.
I went to a restaurant for dinner and had a burger with salsa Verde, French fries and jalapeno poppers. If I’m sleep deprived— like I’ve slept from 3am to 6am— and my stress response is through the roof, I’ll go into the gym and work heavier but not as long as duration because it settles my nervous system. That amps up the nervous system, and my body is pretty awake, plus it’s good exercise for cooper. As you start getting into performance, recovery becomes the key factor—you have to look at, what’s your workload?
Even if you’re an impressive athlete, on a high glucose diet you are doing incremental damage and where it shows up first is in an inability to recover—make sure your diet is on point making, that one of your key goals.
If you say you can be anti-aging without resistance training, I think you’re 100% full of it, and you don’t know your science. People who are high carb advocates—I have no idea how they can ignore everything that’s going on in the world. Plus: learn the 3 worst foods you should NEVER eat and the 7 best exercises for rapid fat loss. I work out in the AM 3:00AM to 4:30 AM so can I carb load after my workout with breakfast and then go light with carbs rest of the day? You’re more accepting of the pounds filling out your sweater (not in the good way), and more than happy to accept the eating and sleeping habits of a hibernating bear. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan.
These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy. Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day.
Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread.
Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional).
The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them.
If you don’t have your copy yet, you can grab one anywhere books are sold or from any online book retailer. But with a personal motto like, “A sound mind in a sound body,” he is also obsessed with human high performance– particularly his own.
It’s happened so many times, I’m always trying to make absolutely sure I’m right, and trying to do that in the best way to help everyone out there out. That’s what scientists and physicists love to do—find one theory that everything we observe is just a specific instance of that theory in one particular context. If I’ve been hyper-productive during the day, and then it hits dinner and I have carbs, I kick into overdrive. I had a slight lull right before dinner, but I was instantly charged and working hard until 2am.
If I’m sleep deprived but don’t have the stress response, I’ll do a light workout or skip that day. When I’m around there I’m not super happy, but I look great… and after a carb night I look unbelievable because my muscles are plumping up and stretching. My ex-wife is dating a guy in cross-fit—he says he’s going to have to give up cross-fit because the recovery is awful. People are scared to deviate from their story because their career and their reputation has been built on it. What you have is an unprotected brand that becomes popular because the original diet was getting results. Even for a 105 kg natural bodybuilder this would give 8% bodyfat just to keep up with the chimp. He says you will still lose weight quite effectively at that intake level without endangering your health.
Add only skim milk to it and try doing without sugar – many people learn to love it that way. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium. The peppers’ metabolism- raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect.
John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. But back then, you had to find the journal, make Xerox copies and bring home loads of paper to sift through.
This just highlights that hypothesis the cortisol and your daily stress levels plays a big role. As they start to lean down too much, their joints are sore and getting up in the morning is more difficult.
It’s a key component, especially for people who are transitioning from being so unhealthy to wanting to live a healthy life later on.
People latch on to the story, which is easy to understand and really easy to abuse, rather than understanding the science and the problem and what gets results.
I say remission because I know thru those self experiments ( and NO FREAKIN’ HELP FROM DRS- poop on those effin drugs!!!) that I don’t ever want to eat SAD again!! With different varieties available, the firmer tofus are goof for stir- frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads. My knees are shot and last year I tore two quad tendons, but scar tissue rocks and I am almost as strong as I was before the injury.



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