Digging into the Bodyrecomposition Mailbag
Hi Lyle, I recently did a dexa scan to get an estimate of my body fat % – I’m female, 28 years old, weight train regularly. My dexa scan results: 5’3, weighing 59kg and an ‘average’ of 20% body fat. I say ‘average’ as the scan showed that the body fat % in my upper body (arms, torso) was 14% while my lower body (hips, thighs) was 27%. Is it fair for me to take the average of these and consider myself to be 20% body fat?
Anxiety Low-Carbohydrates Whey and BCAA
ow, first let me state that anxiety spans a lot of different types of things; interestingly, and suggesting that serotonin plays a role in many of them is the fact that Selective Serotonin Reuptake Inhitibors (SSRI’s), drugs that raise serotonin in the nerve space by preventing it’s re-uptake appear to have major benefit for treatment of anxiety. Zoloft which you mentioned being on is an SSRI (and note that SSRI’s take 3-4 weeks to really kick in for some reason). As well you didn’t mention if you’re still on a low-carbohydrate diet.
Carbohydrate Loading for Endurance Events – Q&A
In any case, the concept of carbohydrate loading is that through some types of dietary manipulations, the body’s normal glycogen stores (glycogen is carbohydrate stored in muscle and liver) can be overfilled, like overfilling the gas tank after the nozzle stops. This puts more fuel into the tank. So why is this useful?
Calories Not Matching Macros – Q&A
This may come across as sounding like a very rookie question so bare with me. I just had a question regarding my macros/calories. My current macros are at 46 fat, 165 carb and 144 protein and calories at 1650. However, recently I have been hitting my macros spot on but not my calories. I am aware that there is 4 calories per gram of carb/protein and 9 calories per gram of fat. What am I doing wrong?
Mixed Brain Fuel – Q&A
Ketones are produced primarily in the liver (from the breakdown of fatty acids) and exist predominantly as an alternative fuel source for the brain (they can also be used by skeletal muscle) during periods of low-carbohydrate availability. This probably was originally important for periods of starvation that occurred throughout our ancient history, now very low-carbohydrate diets (defined here as any diet containing less than 100 grams per day of carbohydrates) effectively ‘exploit’ this mechanism.
Ketosis Carbohydrates and the Brain – Q&A
I’ve been doing the CKD effectively. However, I have a major exam on Friday. Is there any effect on limited carbs on cognitive processes? Does limiting carbs ( 20g / day) have a negative effect or could it retard my performance on a major exam, i.e. MCATs, Series7, etc? Is there any study or suggestion you could give based on your research?
What’s Causing My Muscle Cramps – Q&A
Cramping is unfortunately a very complicated topic and while many simple solutions are often thrown out, they don’t always seem to work. Usually the culprit is issues with hydration per se or electrolyte levels; electrolytes are things like potassium, calcium, sodium and magnesium they are involved in transmission of the electrical signals in the body. Hence their name.
Ketosis and The Ketogenic Ratio – Q&A
In my first book The Ketogenic Diet, I talked about something called the ketogenic ratio (KR) which is an equation/concept used in the planning of ketogenic diets for epilepsy patients. The equation basically gives you the potential ketone producing potential of a given meal depending on the relative ketogenic or anti-ketogenic effect of the different macronutrients.
Carbohydrate Intake and Depression – Q&A
Dieting in general tends to lower serotonin in the brain and this can cause depression in susceptible people. Interestingly, this effect seems to be more likely to occur in women than men (women being more susceptible to depression in general). In my experience, low carbohydrate/higher proteins diets tend to be even worse in this regards for reasons I’ll explain now.
Lean Mass or Total Weight to Set Calorie Levels – Q&A
As a final issue, there is the simple fact that no matter how you estimate your starting calorie levels, it’s never more than an estimate (this is something that is altogether too often forgotten) and it will always have to be adjusted based on real world changes in body weight and body fat.