Ask The Low-Carb Experts (Episode 9): ‘All Things Calories (Calories 101)’ | Mat Lalonde
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In Episode 9 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we featured a fantastic guest expert in Harvard research biochemist Mat Lalonde (he doesn’t have a web site, but you can connect with him on Twitter and Facebook) addressing the topic “All Things Calories (Calories 101).” Mat, dubbed by his friend Robb Wolf as “The Kraken,” has a rather interesting take on the Paleo diet from the role of an organic chemist. Lauded for bringing skepticism about the claims of ancestral living to light, Mat is a really smart guy who pushes the boundaries of thinking outside of our own little online communities to see the bigger picture. He was a guest in Episode 419 of my “Livin’ La Vida Low-Carb Show” podcast and we’re pleased to have him address a subject matter that he knows quite a bit about: CALORIES! Mat is a big believer in food quality over food quantity and that eating until you are full regardless of the calorie content is possible on a weight loss plan. This is sure to be one of the most popular episodes we’ve aired to date! We appreciated having Mat Lalonde join us on ATLCX answering listener questions about anything and everything to do with calories in EPISODE 9 on March 8, 2012.
Listen to Mat Lalonde on “All Things Calories (Calories 101)”: He says Robb Wolf dubs me “the yoda of online interviewing” “What’s Really Making Us Fat?” by Kristin Wartman Calories do matter no matter what the food quality if you eat too much It’s more difficult to eat too many calories when you consume real food How calories became the default method for health and weight management Human beings are not bomb calorimeters and there’s a “metabolic cost” involved Eating very low-quality food will lead to a greater metabolic cost There’s a hormonal response happening in your body when you eat food You can make small changes to structure of a compound and change its activity Saying all fats or carbohydrates are bad is “a very unsound statement” Lipids have more calories but they are “far more satiating” making you eat less It takes a lot less fat calories to be satisfied than carbohydrate calories The effect on gut bacteria is different for various foods apart from calories Ketones replace carbs and protein converts to glucose for fuel on low-carb The calorie hypothesis “completely falls apart” in light of many issues If there’s a point when a low-carb dieter needs to cut calories with the carbs The body can switch between glucose and fat for fuel, but prefers glucose first The body interprets a low-carb diet as “a starvation signal” secreting cortisol Before restricting calories, try adding in starchy carbohydrates like potatoes Low-carb diets are useful for people with hyperglycemia and metabolic syndrome The Paleo diet is a slightly different take on a low-carb diet It’s not all carbs that are the problem, but the fructose-containing ones Fat and salt have to be in a very specific range and mix to be a problem Over-consuming fat tends to only happen when you consume manufactured foods How someone would track their progress adding back in the starchy foods It’s possible to be “heavier” but actually healthier with added muscle Reduce stressors to keep the cortisol levels as low as possible What he believes about the need to create a calorie deficit for weight loss If everything is right from a hormonal standpoint, you should lose weight His preference for “intermittently” eating calorie-restricted, but not constant Breaking the cycle of restricting calories will be more effective Why he’s no fan of cyclic low-carb dieting (the “feast” days a la Tim Ferriss) Eating a Snicker bar for someone with compromised metabolism is horrible Those who “go down the carb rabbit hole” eating something like fruit People who are “wired up for addiction” can lead themselves to a bad place If the 3500 calories equals 1 pound of body weight mantra is true The fat in your body is “metabolically active” and impacts hormones What he thinks about the “food reward” theory from Stephan Guyenet People can eat too much and not exercise enough if they are already fat But how does someone get to that point in the first place? Food palatability. We live in a world where food chemists make foods addictive for more consumption Rodents will literally choose sugar over cocaine in lab tests People won’t go on a “sweet potato binge” to get obese Eating “30 bananas a day” is taking the evolutionary thing “a bit too far” My August 2011 LLVLC Show Interview with Durianrider He says Durianrider is at least eating real food and that’s a good thing Someone who is trying to lose weight will do better cutting out fruit It will be difficult becoming a world-champion weight lifter on veganism But you can probably do well as an endurance athlete eating that way It’s “unwise” to be down on vegetarians because of their moral convictions Whether deep frying your foods is a good thing or not The high-temperature cooked foods lead to higher insulin resistance Problem with advanced glycation end products (AGEs) when browning food There’s a lot of lacking evidence supporting fat consumed with carbohydrates The fat may be stored, but it’s not stored forever…it’s released for fuel Fat has to be broken down slowly by the body which keeps you satiated longer Whether too few calories sends you into “starvation mode” preventing weight loss He has yet to see a calorie restriction trial where animals are fed well If researchers use food they are adapted to eat, there’d be different outcomes Caloric restriction has “far smaller of an impact” on humans who grow slowly What the low threshold for calories that human beings should be consuming Cutting calories to 1200 is “way low” for cutting your calories Calorie consumption will vary from person-to-person depending on a lot of things People using “cold exposure” for fat loss depends on brain insulin sensitivity Normal adaptation to chronic cold exposure actually leads to extra fat layer Making sure your food is not “browned or burnt” is what you want to avoid Getting on a grain- and legume-free diet is first and maybe dairy too How you can optimally gain weight eating a whole food diet If you want to gain weight, you have to eat a lot of food and lift heavy often Eating a gram or more of protein per pound of body weight Downing nut butters will give you lots of fat/calories, but high omega-6’s Minimize fructose, grains, legumes, and omega-6 fats Michael Phelps’ diet (12,000 calories a day) His food quality is “just so bad” and it is not sustainable long-term The amount of training makes it allowable, but you’re “playing with fire” The very real risk that elite athletes have of exercise-induced anaphylaxis NBA star Lamar Odom brags about loading up on sugary candy before games Whether grass-fed animals allow for a lower need of protein calories Grab a branch chain amino acid supplement to help mitigate muscle mass loss Or you can eat lots of very lean cuts of meat (even lower quality meats work) How reliable the calorie estimates are on the cardio machines in gyms If you are running on a treadmill, you’re overtraining and raising cortisol This stress will actually make your body hold on to fat instead of burn it People are running with “such poor form” that they’re going to injure themselves In what ways are food kilo-calories relevant to human health beyond overeating Food quality (real whole food) is much more important than food quantity What the ideal percentage of calories that should come from macronutrients The many determinants involved in knowing what fat, protein, and carbs to eat For people who argue for the 40/30/30 diet, he “can’t take you seriously” What works for you today may not work in a few months or years You have to figure it out through trial and error and be willing to change If you’re well-adapted to intermittent fasting, can you negate the stress issue If your goal is performance, you don’t need to restrict calories, carbs or protein Whether the science shows there are benefits to clean-eating calorie restriction Calorie restriction causes many health problems for people People who see good results on IF early may not see it if they continue all the time He will be attending the Ancestral Health Symposium happening at Harvard in 2012
There are four ways you can listen to Episode 9:
1. LISTEN LIVE ON THURSDAY NIGHTS AT 7PM ET by calling (712) 432-0900 or on Skype at “freeconferencing.7124320900”–whether you call or Skype, be sure to use the access code “848908.” You can listen and even participate on the topic discussion by asking your questions directly to the featured expert.
2. Listen at the iTunes page for the podcast:
3. Listen and comment about the show at the official web site for the podcast:
4. Download the MP3 file of Episode 9 [69:00m]:
If you cannot join us LIVE on the podcast on Thursday nights at 7PM ET, then you can still ask your questions of the expert guests in two ways. First, you can visit AskTheLowCarbExperts.com and fill out the form along the right-hand side of the page under “Submit Your Question” to input your name, e-mail address, the name of the expert you want to ask, and your question for them. These questions will be asked LIVE on the show airing on Thursdays. Or, for your convenience we have set up a way for you to e-mail us your questions directly to AskTheLowCarbExperts@gmail.com. Be sure to include your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion. This is a golden opportunity for you to tap directly into the wealth of knowledge and experience on all things related to healthy low-carb living featuring the best and brightest experts in the realm of health!
Did you have any feedback about what Mat Lalonde shared about “All Things Calories (Calories 101)?” Tell us about it in the show notes section of Episode 9. Get connected with Mat on his Twitter and Facebook pages. We will not be having a new episode of ATLCX next Thursday night because I will be attending the PaleoFX conference in Austin, TX, but we will be back in two weeks for EPISODE 10 on Thursday, March 22, 2012 at 7PM ET featuring the great Chris Kresser (who Mat Lalonde describes as a “dirt-worshipping hippie”) addressing the topic of “All Things Thyroid (Thyroid 101).” A lot of people who are struggling with their weight and various health issues point to their thyroid as the problem. The frustration sets in when all of the thyroid tests come back as completely normal–but something is going on here. Feel free to go ahead a start submitting your questions for Chris Kresser about thyroid by using the “Submit Your Question” form (on the right-hand side of the web site) or e-mail your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion to AskTheLowCarbExperts@gmail.com (please keep your questions limited to the specific topic for this episode). If you have any burning questions related to thyroid, then be sure to tune in LIVE on Thursday, March 22, 2012 at 7PM ET to ask your question directly to Chris Kresser.
Here are the upcoming experts and topics we’ll be covering on #ATLCX:
March 15, 2012–NO PODCAST–ATTENDING PALEOFX
EPISODE 10: March 22, 2012 | Chris Kresser | “All Things Thyroid (Thyroid 101)”
EPISODE 11: March 29, 2012 | Dr. Jeff Volek | “Saturated Fat Is Good For You?”
EPISODE 12: April 5, 2012 | Denise Minger | “The Fallacy Of Vegan/Vegetarian Diets”
EPISODE 13: April 12, 2012 | Dr. Cassandra Forsythe | “Low-Carbing Women & Weight Lifting”
EPISODE 14: April 19, 2012 | Dr. Larry McCleary | “Dietary Remedies For ADHD”
EPISODE 15: April 26, 2012 | Dr. Eric Westman | “Exploding The Low-Carb Myths”
5-3 to 6-20: NO PODCASTS
EPISODE 16: June 21, 2012 | Maria Emmerich and Valerie Berkowitz | “Low-Carb, Pregnancy & Kids”
EPISODE 17: June 28, 2012 | Sarah Fragoso and Jason Seib | “All Things Exercise (Exercise 101)”
EPISODE 18: July 5, 2012 | David Getoff | “The Truth About Sweeteners”
EPISODE 19: July 12, 2012 | Julia Ross | “How To Beat Carbohydrate Addiction”
EPISODE 20: July 19, 2012 | Dr. Jonny Bowden | “All Things Vitamins (Supplements 101)”
EPISODE 21: July 26, 2012 | Nora Gedgaudas | “Are Starches Really Safe?”
7-27 to 8-29: NO PODCASTS
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