CrossFit coach since 2013, CF-L4. Owner, Petra Health, Ottawa. Metabolic health, strength, real food. Track it, test it, repeat it. https://xitter.gq/t.co/D4RKKM7hhq
Ottawa, Ontario
Joined May 2012
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Pete Shaw retweeted
Basic Tenets for Strength from Pavel Tsatsouline:
“Strength is the mother quality of all physical qualities.”
“Strength is a skill, and, as such, it must be practiced.”
“Lift heavy, not hard.”
“Anything more than 5 reps is bodybuilding. . . . If you want to be strong, you want to keep your reps at 5 and under.”
“If you are training for strength, you want to try and avoid the burn altogether. The burn is your enemy.”
“Training is something that should be enjoyed.”
The last quote isn’t a motivational throwaway line. It’s literal. If you’re training for maximal strength, you should feel better after your workout than you did when you walked in. There is a huge neural component.
Happy Halloween 🎃 🍬
Reese's Pieces have no chocolate in them. The peanuts had their oil pressed out and a cheaper fat put back in.
Sugar is first, then partially defatted peanuts, then hydrogenated palm kernel and soybean oil, then corn syrup solids. Everything after that is 2% or less, and it's the dyes, the glaze, some vanillin and a little milk. There's no cocoa anywhere.
Partially defatted just means the peanuts went through a press. The peanut oil comes out one side and gets sold as peanut oil. What's left is a dry peanut flour, and that's what the center is made from, because flour holds a shape in a panning drum and doesn't go rancid. Then they put fat back in, and the fat they picked is hydrogenated palm kernel oil, which is solid at room temperature and costs less than peanut oil. You can see the swap on the panel. 38 pieces have 6 g of fat and all 6 are saturated. Peanut oil is mostly unsaturated, so that number isn't the peanut.
The shell is sugar with 4 dyes and a coat of shellac.
Pete Shaw retweeted
The worry that fasting eats muscle has it backwards, because the body raises growth hormone during a fast to spare protein. By day five of a fast in one study, 24-hour growth hormone was about three times higher than on a fed day, and between day one and day five free fatty acids rose almost fourfold and the ketone acetoacetate rose about fourteenfold. That's a body moving to its own fat for fuel while it protects muscle, and in my view it can do that because insulin has fallen low enough to allow it.
Fasted, your growth hormone climbs several-fold to protect your muscle.
Fasted, your insulin drops low enough to let your own fat out of storage.
Fasted, you burn the fuel round your middle instead of waiting for a delivery.
Fasted, your brain switches on orexin, the chemical that keeps a hungry animal awake and alert.
Fasted for a few days, your metabolic rate goes up, not down.
Fasted, your muscles are still full of yesterday's fuel, because an overnight fast mostly drains the liver.
Fasted, your cells start breaking down and recycling their own worn-out parts.
Fasted, there is no mid-morning slump, because there was no breakfast.
Fasted, there's nothing sloshing about when you brace for a squat.
Every hunter in history went out on an empty stomach.
Nature never once put the hunt after breakfast.
Pete Shaw retweeted
@TeamYouTube Please help. My channel (Andrew Hiller) was permanently deleted overnight with zero prior strikes under the Harmful & Dangerous policy.
The violation was caused by an old link in a video description. I completely respect YouTube’s policies on regulated goods, but losing a channel with over 1,300 videos and years of work with no warning or standard strike seems severe.
I am fully willing to scrub the video, remove the link, or accept a standard community guideline strike. Could a human policy specialist please look at this case?
Channel Handle: @hillerfit
URL: YouTube.com/hillerfit
I have always said if you look at the list of benefits of fibre, it matches the list of benefits from lowering carb intake.
Fiber is helpful, but helpful isn't the same as essential.
The glucose benefit comes from soluble fiber, which slows how quickly starches and sugar from a meal reaches the blood. Insoluble fiber does little for blood sugar.
So soluble fiber's value for glucose control depends on how much glucose there is to slow down. With carb-heavy meals, it can make a meaningful difference. With low-carb meals, there's less to blunt, and the value mostly depends on whether a person may still want some fiber to keep bowel movements regular.
Fun to get out on the mountain bike even if it’s just for a quick rip!
Gatineau hills are gorgeous this time of year. Look out for the rocks under the leaves though! They’ll get ya!
Pete Shaw retweeted
Type 2 diabetes starts in your fat cells, but your blood glucose doesn't get meaningfully worse until the problem reaches your muscle.
As fat cells grow too large, they become insulin resistant and pro-inflammatory, both of which promote insulin resistance throughout the body. For a while, the pancreas keeps up by making more insulin, and glucose looks normal. The trouble becomes more pronounced when the insulin resistance reaches your muscle. Muscle is where most of your blood glucose goes when insulin rises, so once muscle stops responding, glucose starts climbing.
Protect your muscle as if your blood glucose depends on it! Ideally, lift two or three times a week (the signal) and prioritize protein and fat (the fuel).
Pete Shaw retweeted
99% of US hospitals have contracts to sell Pepsi or Coca-Cola
20% of hospitals have a fast-food chain inside
100% of America is at risk for obesity due to doctors & dietitians accepting this nonsense
Hyrox has its place in the fitness world, but like so many other things, if you overtrain the same thing again and again you will injure yourself.
I’m already watching Hyrox “classes” turn to more variance. More and more they are looking like a @CrossFit class.
2 years from now, all Hyrox athletes will simply do CrossFit and add a lot more running.
A fellow coach has a 2k row challenge going on this month so I jumped in.
Not my best, but I’m happy!
2k row might be one of the best overall fitness tests.
Considering Saturday when I quit the backyard ultra I could barely walk, I am surprised how good the legs feel today.
Clean and jerk @ 245
Practicing cycle quality.
Then “Grace” 30 clean and jerks for time @ 135 - 2:05
Something wonky going on with my CGM. Looks like I’m in constant hypoglycaemia but I don’t think it’s possible. Going to abort mission on that experiment and try again later with a different CGM.
@FreeStyleLibre any idea what’s going on here?
Good fun. Goal was 50km and managed to achieve it.
I have never done more than a marathon and not more than 21k in the last 3-4 years.
What a great event to set and achieve personal records. Great community event.
Here’s my blood sugar during the race.
Really weird how I went hypoglycaemic at night. At first i thought it was because I slept on my arm, then after it didn’t jump
Back up I was concerned.
Race started at 7am and I was doing everything I could fuelling-wise to keep my blood sugar up.
Finish the race and BOOM 📈
Very interesting.
Left overs. 5 block zone meal.
Mackerel and white potatoes.
Controlling weight but blood sugar spikes are high and definitely hungry during the dips.
Blood glucose reading from yesterday.
It is eye opening how up and down the spikes are.
Each of these meals (and most every day, hereafter) are equal in macronutrient breakdown.
5 block zone meals with calories coming from 40% carbs, 30% protein, 30% fat. I’m more liberal with the fat and on occasion and I will let go up a bit.
(The end of the day we had guests over with fresh caught fish and I overate fish and potatoes)
