THE PROBLEM WITH HIGH FAT DIETS | Brass Tack Bodybuilding #41

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Пікірлер: 42

@DBTUNED-CT 3 ай бұрын

High carb low fat has been the game changer for me, I’m leaner than ever eating a pretty high volume of food. Wish I did this years ago !

@lukasz.rytkowski 3 ай бұрын

Thumbs up for that podcast quality. Massive props for that man!

@jean-paulgonios 4 ай бұрын

Just want to praise your hard work Seb! A young upcoming BB/coach from Australia and love the pod heaps. So many people are misinformed online and I'm super grateful for you to be sharing very informative insights, and bringing on very well educated guests for everyone who watches. Keep going man! JP

@sebastianburka 4 ай бұрын

Appreciate it man. Glad you’re getting value out of the episodes here!

@xzovert 4 ай бұрын

love this one! would love to see more with adam and replies to questions you see get brought up over and over

@ChadCilli 4 ай бұрын

Fructose gets transported to the liver by GLUT5. Once liver glycogen is full, at that point, fructose becomes converted to triglycerides through DeNovo lipo genesis

@craig4life0678 4 ай бұрын

Was so curious about this years ago and couldn’t find an answer but I did switch to much higher carb lower fat and it worked a lot better for performance and composition

@kaimills8807 4 ай бұрын

Thank you, this is one of the most misunderstood aspects of bulking. A few notes on things you mentioned: 1. You can’t survive on only protein, this has actually been tested before; look into rabbit starvation. 2. Conversion of fructose to fat through de novo Lopo genesis is actually incredibly uncommon in humans (100 grams) to glucose so if you were to guzzle straight agave nectar it could be a problem and yeah don’t get all your carbs from soda you will probably get fat lol. 3. Eating a very high saturated fat diet can directly impair insulin sensitivity because saturated fats lack double bonds which makes them more difficult to process and damages beta cell receptors. Worth noting that red meat is only about half saturated fat and the presence of oleic acid seemingly mitigates this effect. Great stuff as always👍.

@danielmihnuk7909 4 ай бұрын

Great point

@jon7329 4 ай бұрын

Very good point bro ! It is dietary fats, rather than carbohydrates, that play a major role in insulin resistance. This theory is based on the fact that fat accumulation, particularly saturated fats, in muscle cells can interfere with insulin signaling pathways. As a result, glucose struggles to enter the cells, leading to elevated blood sugar levels and the development of insulin resistance. According to Peter Rogers MD, following a low-fat diet, particularly one where fat intake is less than 10% of daily caloric intake, improves insulin sensitivity. He therefore recommends a plant-based diet, free of added fats, to prevent or reverse insulin resistance and reduce the risk of developing metabolic diseases, such as type 2 diabetes. This approach is supported by some research, such as studies conducted by experts like Dr. Neal Barnard, which show that dietary fats disrupt glucose metabolism, even in the presence of refined carbohydrates, as long as fat consumption remains high.

@sebastianburka 4 ай бұрын

1. I haven’t found anything where it actually studied whether or not individuals can survive on only protein. Rabbit starvation essentially refers to malnutrition from an under consumption of carbohydrates & fats but there is a lot of nuance there because adaptions occur over time & individual variances such as each individual’s maximal rate of urea excretion. In a case of overconsumption the body will utilize metabolic processes such as GNG & DNL but there would still be deficiencies. Healthy? No. Survivability Long Term? Depends. In actual practical application if someone were strictly eating protein, it’d obviously be difficult to even get in a sufficient amount of energy from that alone which would lead to issues. But at the same time in practical application, if an individual was primarily comprising their diet of just protein sources - most of the protein sources would more than likely also contain sufficient amount of fats alongside as well, further eliminating the potential issues related to malnourishment. 2. I wouldn’t say it’s incredibly uncommon because everything here is extremely context dependent & there is not enough research under these circumstances to make that claim. The main factor here is overconsumption & from my understanding fructose is more likely to be stored as fat when consumed alongside a high fat source due to a few different mechanisms as well. Really this whole topic we’re discussing is relating to people trying to pursue bodybuilding, where they are typically in constant states of overconsumption for prolonger periods of time. So naturally the chances of DNL occurring is automatically higher pending the individuals specific circumstances & diet approach. It’s most definitely not something I’d disregard. 3. Interesting.

@kaimills8807 4 ай бұрын

@@sebastianburka all good points. You’re right about the rabbit starvation thing; after researching it a bit more it seems like evidence of it ever happening in humans is pretty questionable. My point with the DNL thing was more that any excess of fructose beyond what can be stored as liver glycogen will most likely not be stored as fat under normal circumstances (like eating fruit/drinking juice, which I think you specified in the podcast) but in the context of a re-feed or cheat meal where someone is eating a large amount of processed fructose it’s definitely more likely converted to fat than glucose. 🤝

@Themilkman95 3 ай бұрын

The chicken and rice diet cannot go wrong!

@Marley-73L12 4 ай бұрын

Hey seb could you dive in a bit deeper on rest day nutrition and timing? I noticed you said you assign little to no carbs on rest days, yet you also said you typically don’t go over 75g of fat. Are your clients in deficits on rest days? Huge fan by the way!

@BozCorps0930 4 ай бұрын

Pretty sure he does carb cycling

@kaimills8807 4 ай бұрын

Amazing how people think bodybuilders stay lean year round because of gear/genetics meanwhile they are downing 2000 calorie olive oil shakes lmao.

@vortexpotato715 3 ай бұрын

Nice podcast like always, I just have a question. Do you count your rest pause set as 1 set or do you count it depending on how many total attempts you do? Thanks.

@sebastianburka 3 ай бұрын

All depends. You can do it either way. Doesn’t really matter. Just know what you’re looking at.

@jon7329 4 ай бұрын

It is dietary fats, rather than carbohydrates, that play a major role in insulin resistance. This theory is based on the fact that fat accumulation, particularly saturated fats, in muscle cells can interfere with insulin signaling pathways. As a result, glucose struggles to enter the cells, leading to elevated blood sugar levels and the development of insulin resistance. According to Peter Rogers MD, following a low-fat diet, particularly one where fat intake is less than 10% of daily caloric intake, improves insulin sensitivity. He therefore recommends a plant-based diet, free of added fats, to prevent or reverse insulin resistance and reduce the risk of developing metabolic diseases, such as type 2 diabetes. This approach is supported by some research, such as studies conducted by experts like Dr. Neal Barnard, which show that dietary fats disrupt glucose metabolism, even in the presence of refined carbohydrates, as long as fat consumption remains high.

@lordkagetorauesugi 4 ай бұрын

The effect you're describing is not a consequence of dietary fat per se. It's a consequence of activating the Randle cycle which is a description of how carbohydrates and fats cross inhibit each other. If it was a consequence of fats specifically then the reversal of T2D with ketogenic diets would be physically impossible, which we know isn't the case because it's done all the time.

@jon7329 4 ай бұрын

@@lordkagetorauesugi The ketogenic diet works in the short term because it drastically reduces carbohydrate intake, leading to a quick drop in blood sugar levels and reduced insulin needs, which gives the impression of improved diabetes control. However, in the long term, it’s not effective because it’s high in fats, especially saturated fats, which accumulate in muscle and liver cells. This fat buildup interferes with insulin function, worsening insulin resistance over time. So, while the diet temporarily manages symptoms, it actually makes the underlying issue of insulin resistance worse in the long run.

@lordkagetorauesugi 4 ай бұрын

@@jon7329 There is no evidence that fat builds up in that way in a ketogenic context as far as I'm aware. All of the studies I've seen in that regard did not have a ketogenic arm. If you have a reference that tests that context specifically, i'd love to take a look/listen.

@jon7329 4 ай бұрын

@@lordkagetorauesugi Study by Dr. Gerald Shulman (2001) Title: "Mechanisms of Insulin Resistance in Humans: Pathologic Mechanisms Leading to Type 2 Diabetes" Findings: Dr. Shulman's research demonstrated that the accumulation of intracellular fats, particularly in muscle and liver cells, is a primary cause of insulin resistance. His studies showed that diets high in fat lead to the buildup of diacylglycerol (DAG) and other lipid metabolites in these cells, which interfere with insulin signaling pathways. This process contributes directly to insulin resistance, even in the absence of high blood glucose levels, explaining why high-fat diets, like the ketogenic diet, may worsen insulin sensitivity over time. Key Points from Dr. Shulman’s Research High-Fat Diets and Insulin Resistance: His work found that fat accumulation in tissues disrupts the body's ability to respond to insulin effectively, which is the core issue in type 2 diabetes. Long-Term Implications: While reducing carbs might lower blood sugar levels temporarily, the persistent high-fat intake from diets like keto contributes to the root problem-insulin resistance. Dr. Shulman's studies are considered pivotal in demonstrating the link between dietary fat and insulin resistance, supporting the idea that high-fat diets might provide short-term relief but can aggravate the underlying metabolic dysfunction over time.

@jon7329 4 ай бұрын

@@lordkagetorauesugi Kempner Rice Diet Study (1958) Title: "Treatment of diabetes mellitus with the rice diet." Findings: Dr. Walter Kempner’s Rice Diet, which is extremely low in fat and high in carbohydrates, improved insulin sensitivity and helped reduce blood sugar levels in people with diabetes. This study showed that even with high carbohydrate intake, insulin resistance decreased when fat intake was minimized.

@nickps2251 3 ай бұрын

To be fair lol some people use MCT oil pins😂😂

@aufhebenx3662 2 ай бұрын

Honestly feel better on wild caught seafood and game meat as oppsed to grain fed and grass fed and finished meats. I foind grass finished marginally better than grain fed in terms of digestion but game meat holy fk complete game changer Bison, elk, venison, seafood pure protein, and low fat that is pretty much all omega and 0.5g saturated. Keeps bloodwork perfect

@pursuingtruth13 3 ай бұрын

@_duncann 4 ай бұрын

algorithm

@craig4life0678 4 ай бұрын

Omega 3s are essential and you can’t get that from protein conversions. Not sure I agree with what this guy says. I just skip to when Sebastian talks..

@kaimills8807 4 ай бұрын

@@craig4life0678 if you were eating any whole food protein sources you could not develop an EFA deficiency