Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- Podcast Episode #137: Eoin Lacey, MS CSCS Discusses Assessing Carbohydrate Tolerance and Improving Digestion Staying Lean Eoin is founder of the Irish Strength Institute in Dublin, Ireland. ➢ Irish Strength Institute: http://www.isipersonaltraining.com/ ➢ Connect with Eoin: https://www.facebook.com/isihealth -----------------------------------------Lets Connect-------------------------------------- ➢ Facebook https://www.facebook.com/MikeMutzelMS ➢ Listen to the Audio in iTunes: http://highintensityhealth.com/itunes ➢ Instagram https://www.instagram.com/metabolic_mike --------------------------------------Key Takeaways---------------------------------- 05:34 Goal Setting and Mindfulness: Everything that you eat and drink will take you closer to your goal or further away from your goal. We need to be invested in every single thing we do. An eating strategy for one of his clients is 5-10-15: 5 belly breaths before the meal, 10 seconds with the fork or spoon down with every mouthful and every meal must take at least15 minutes (20 is optimal). 07:48 Mindfulness and Cortisol: Chronic levels of cortisol can be catabolic. Lack of quality sleep is catabolic as well. Staying asleep, diaphragmatic breathing, hydration, a relaxed environment, essential vitamins and minerals are more important than a fancy supplement. Managing stress throughout the day is more important than only trying to reduce cortisol post workout. 12:50 Detoxification for Athletes: Avoid toxins, upregulate elimination or mobilize toxins and rid them from the body. Toxins can be liberated from storage with heavy workouts, but it requires good GI and lymphatic health to remove it from the body. Eoin starts his clients on a colorful nutrient-rich diet of real food. He supports phase two detoxification. He repairs the gut and balances gut motility. Training is metabolically demanding. 16:23 A Sample Program for Someone Severely Overweight: The first thing he works on is posture, so getting in and out of bed, stepping up and down, and getting in and out of a chair. The next step is walking 2 or 3 times a day every day, only as long as they are comfortable. Increasing exercise only happens when one is compliant with the diet and has begun to lose weight. Exercise at first is for relaxation, not burning calories. Stationary bike and infrared sauna is also used. 18:15 Eating for Fitness and Muscle: Athletes generally consume a great deal of protein. Many do not have the digestive enzymatic levels to digest it. Many do not rotate the foods in their diets. His corporate clients tend to under eat. With these clients, he spaces protein consumption throughout the day, with good greens and good fats. 20:11 Improving Digestion: He tracks a client’s foods/fluid intake and timing for a week. In the corporate world, people tend to eat later in the day as a big dinner, similar to Sumo wrestlers. He flips this by having them have dinner only 3 nights a week. By the fourth day, they make sure they eat their breakfast. They tend to drink the bulk of their water at mealtime, diluting digestive enzymes. He installs the 5-10-15 protocol (5 belly breaths prior to the meal, putting knife/fork down for 10 seconds between each bite, and taking at least 15 minutes to complete a meal). This should be done in a restful state away from the office, preferably with a friend. Clients may require hydrochloric acid or digestive enzymes. 22:55 Metabolic Flexibility: There are people he calls “carb tolerant”, who eat lots of carbohydrates and do not gain weight. Others can just look at a carbohydrate and get fat. He assesses the waist to hip ratio and found that people who have a high waist ratio stay inflamed for a long period of time after consuming carbs. Carbs are not eliminated, just controlled. ABC strategy is: Adequate protein, Balance Fats and Controlled carbohydrates. For those who easily gain weight with carbohydrates (metabolically inflexible), timing is important. They can have carbs after training or at dinner time. Once weight loss begins, carb amounts are brought down. 28:16 Muscle Building and Carbohydrates: If you go longer than 4 days with too few carbohydrates, you become glycogen depleted from your liver and your muscle. It hinders muscle building. About every 4 days, they increase carbohydrates or add some sort of sugar post workout. They may supplement with creatine or magnesium. Research shows that low levels of magnesium will hinder muscle growth. 29:52 Ketogenic Diet: Eoin finds that his clients who have a great deal of body fat do well on a ketogenic-type diet. Older women seem to do better on a ketogenic diet than younger women.