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admin | Natural Testosterone Replacement | 28.07.2014
Once the nausea of the first trimester was over, I took a hard look at my diet and have been more conscientious about getting in enough protein. However, most my days as a pregnant woman are on a vegetarian diet with little dairy and obviously it’s a little harder for me to get my daily protein requirement fulfilled than someone who eats meat at lunch and dinner. Cold lentil and falafel  (2 frozen Trader Joes Falafels heated up and put on top) salad made with spinach, arugula, hummus, cucumber, tomato, onion, red bell peppers and balsamic vinaigrette.
Hopefully this will help any other  pregnant vegetarian women realize that they can get all their needs without resorting to lots of meat and dairy! I’m not vegetarian or vegan, but this was a good reminder to think more about what I am eating and what my growing baby really needs from me! You’re probably fine but it could be good to track it for a day or two to make sure ! If you'd like to reach out to me for any reason, contact me at fitnessfataleblog at gmail dot com!
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For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. As I’ve written about before, I’ve spent much of the past two-and-half years in (and sometimes out of) NK. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. Preserve most (but not all*) of the benefits I enjoyed when I was much more strict about my ketogenic diet (circa 2011).
Since the first metabolic priority for ingested carbohydrate is glycogen replenishment, I can, in this setting, consume probably somewhere between 60 and 120 gm of carbohydrate following this ride and stay in ketosis.  Why? Clearly I didn’t consume this amount of carbohydrate on my daughter’s birthday, so why was I out of ketosis the next day? Breakfast (pre-ride): 5 scrambled eggs, 2 sausage links, 3 pieces of bacon, coffee with cream. In ride nutrition (I spread this out over 6 hours): 14 oz (not a typo) of salted cashews, 2 Quest bars, 1 peach, 1 apple, 6 bottles of Biosteel High Performance Sports Drink, water.
There are days, though, when I overshoot my glycogen need and end up with a low BHB and high fasting glucose the following morning. I feel a bit like I’m in unchartered territory because the literature on nutritional ketosis hasn’t really (to my reading) explored this level of extreme activity. They forget that no factor influences RQ – and therefore substrate requirement – more than dietary composition during lead up to event (or “life”, which is sort of the ultimate event). From my own personal experience: I was training on the bike and running up to 28 hrs per week (given work schedules) and I was in NK for 4 weeks prior to my 24 hour mountain bike race at the end of July. Also, I wanted to add that I was not hungry at ALL the day the race ended (it was 12 noon to 12 noon, I slept for 8 hours at night due to heavy rains and a bad headache), and I was eating nonstop a few days after.
Great article and information that I will be referring to in attempts to fuel my cycling, especially on the high volume weekends. Awkward question from the UK – we actually analyse for carbohydrates on our labelling systems, and separatley analyse for fibre. Should we consider carbohydrates plus fibre as “total carbs” in the above context ?
Although you introduced the topic by discussing rather high Glycemic Index foods like sushi and sweets, I didn’t see much of a mention of this in the later parts of the post.


I’ll rephrase: Would it be detrimental to my ketotic state to eat simple carbs (such as bread, rice in sushi, sugar, naan, mango ice cream) mid-ride? One point I keep in mind is that nutritional ketosis promotes biochemical adaptations resembling what happens in calorie restriction or negative energy balance.
Awesome post, I have read that some types of carbs are better for restoring muscle glycogen, exp: fructose is bad, but glucose is good, have anything to add on that?
I much prefer glucose to fructose for glycogen replenishment for reasons I’ll get to later.
You are on the cutting edge and I wish more people involved in sports performance would share your enthusiasm for what really matters given what we have (genetics, schedules, goals, etc.). I was very diligent at first and fell off a bit until last Sunday when we attend our first Bradley Method birthing class. I haven’t kept track of my intake of protein, but after reading your post I’m curious!! I'm a runner, triathlete, Ironman and fitness lover living at the beach in San Diego who made a big lifestyle change in 2011 with the help of P90X. Perhaps this can be said of all nutrition, which is a shame.  Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion.
Because those carbohydrates are prioritized to replenish my glycogen stores AND I am highly insulin sensitive.
For the purpose of illustration I recorded everything I did and ate on the second day, which I rode a bit easier than the first day. I went and had my blood test done recently, and my insulin level is at 14 (even though the optimal level said it should be at 3-9. I’m sure you’ve covered this elsewhere but why is it necessary to watch total instead of net carbs?
Vietnam has lowest obesity rate in the world and the second highest rice consumption per capita in the world. Just from skimming it, I see that the “high fat” diet was 60% fat (by calories), and 5% by cholesterol?? The process changes many biochemical variables, so would likely affect the results in metabolic research. For someone who is not interested in ketosis per se, but rather wants to maintain a high-level of fat-burning for endurance performance, how would you suggest approaching the carb-intake issue? The topics for the first class were pre-natal exercises to prepare for birth (more on that later!) and nutrition for baby. I tend to choose beef and fish when eating animal products, and try to get the highest quality I can find, when possible.
I also track Iron here but found that I’m usually getting plenty especially paired with my pre-natal). His clinical interests are nutrition, lipidology, endocrinology, and a few other cool things. I am one to think that all results must be studiously analyzed before drawing upon conclusions. Also, rice is traditionally eaten at every meal in these countries, especially Japan and Korea.
I’ve taken my max distance from 5 miles in April to 80 miles yesterday, along with 40 pounds lost since late June. Say I stopped for a burger in the middle of a long ride, would this impact ketone production, in comparison to something like nuts or super starch?


And so far, only a small proportion of the research literature has explored the many questions of interest using models that specify CHO intake or quantify ketone levels.
I wonder how this would translate over to muscle building in a ketogenic state, if one were to try and stay in ketosis for neurological issues. My key take-away nutrition wise that it’s very important to get at least 80 g of protein a day in the 2nd trimester and over 100g per day in the 3rd trimester. I realized quickly that there were some days when I was WAY under this requirement, especially in the first trimester when a lot of my favorite vegetarian protein sources made me want to vomit and I was sticking to easy to digest white carbs, fruit and smoothies (luckily the protein intake is most important in the 2nd and 3rd trimesters).
I also believe when many separate sources reach the same conclusions it usually means there is strong truth to the finding. I think after I re-read your post a few times and digest it, I might go back and re-read this and get a better understanding for recycling D-Ribose and creating glycogen deficits so I can fuel performance better while still maintaining relatively strict ketosis. Sometime during the third week I reintroduced a few carbs at night (strawberries and cream, or maybe a cup of plain full-fat yogurt), and noticed a turnaround almost immediately. Some does pass on through without impact – but far far far less than was previously thought. I have been on a nutritional journey myself, so to speak, but interestingly have arrived at the total opposite end of the nutritional spectrum. It seems to me that the elimination of unnecessary fat from the diet yields a much greater result than the elimination of carbohydrates (as expressed in the ratio of 1g carb=4 calories vs 1g fat=9 calories) I apologize if this is a repeat topic for you, but I wanted to know your thoughts on these specific points and possibly your thoughts on the Starch Solution and Blue Zones. I assume ample consumption of Dave Asprey’s MCT and Brain Octane Oils would help, though, lol. I was able to resume my mileage right away and feel pretty decent all around (I do feel weaker on steep climbs).
I was so uneducated my first pregnancy but the second time I did a hypnobirthing class and man o man did it help!
I got a second opinion, and that doctor also said to lower carbohydrate intake and increase vitamin D. This New Years I resolved to become a low-fat vegan after reading The Starch Solution (John McDougall), The China Study, Blue Zones (Dan Buettner), and How to Prevent and reverse Heart Disease (C. Blue Zones explores the dietary habits of 4 of the longest lived peoples on earth that have the highest concentrations of centenarians.
Okinawans in Japan, Costa Ricans on the Nicoya Peninsula, Sardinians in the Barbagia Region of Sardinia, and 7th Day Adventists in Loma Linda, California.
I could go on for a very very long time about this, but to put it simply, each of these four populations eat a mostly plant based diet primarily based on starches and some legumes. For the Okinawans, roughly 69% of the diet is the Sweet Potato, followed by rice which is 12%, buckwheat 7%, and soybeans 6%, (fish < 1%) {US national archives} For the Nicoyans the food consumed at every meal is Corn (nixtamalized tortillas), black beans, and rice, plus some citrus fruit and the occasional chicken). Finally, the 7th Day Adventists in California are primarily vegetarian as their religion discourages animal foods, alcohol, and very flavorful foods. I'm curious what your thoughts are on this as the combination if these four books has given me (seemingly undeniable) evidence for a plant based, starch centered diet. On the subject of obesity I also noticed that the lowest rates of obesity were found in parts of Asia where the most rice is eaten.



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