I was blocked by "Blocked by Pete Evans" since they cannot manage people who not are like minded

I had a discussion about brain fog at the Facebook page Blocked by Pete Evans. Pete Evans is a Paleo cook living in Australia. His TV program is very popular but annoys the Dietitians of Australia and many other people.

How to cure jellyfish and sea lice stings

I am brought up at the Swedish westcoast. I have swum right into a few lionsmane jellyfishes in my life. They hurt for sure....

To prevent jellyfish sting - use Safe Sea 

It´s a rellay nice lotion developed for much worse jellies than lionsmane. You can swim for 80 minutes before reapplying. Look it up at this website>

If you already are stung by a jellyfish

The cure for those and most jellyfish and sea lices is this:

1. Remove the remains of the threads. Small hooks with nettle poisons are penetrating the skin. Use a credit card for example

2. Put on a hydro cortisone cream. The stronger the better. Bring this cream to the beach every time

3. Take antihistamine pills 

4. If this do not help - try a fast working cortisone pill containing betamesone for example. In Sweden the brand is called Betapred. I know this is an allowed substance in Dubai but I am not sure you can buy it with or without prescription. Tell me please!

I know some say pooring urine or vinegar on the rashes helps but I have not tried it myself yet. 

If you live in northern hemisphere the herb dog bisquit helps just as good as hydrocortisone. Press the leafes on the rashes and let the juice heal it. 

Moon jelly

This is a jelly fish from northern hemisphere. It is completely harmless. We played with it as kids. We even had slime war with it. 

By some reason they are now in the Gulf scaring people. I presume it is brought with the cargo boats and flushed out while they prepare to bring new cargo. 

Why not call the devil his true name? About sugar addiction.

When people are craving amphetamine - we do  say the are amphetamine addictive though its the dopamin they crave. We do not say they are "reward addicted".

When people are training addictives we say they are training addictives even if they are dopamine, endoprhine and perhaps oxytocine addictive. We do not say they are "reward addicted".

When people are addicted by alcohol we say the are alcoholics - not "reward addicted".

When people are addicted to sex we say they are sex addicted - not "reward addicted". 

None of these categories can easily swap sex, amphetamine or a gymession to a hug or something else nice. 

Why do we not use the same system for those who crave sugar that much that they puke, tremble, and feel bad without it?

Those who when they try to "detox" only think about sugar? Those who cannot substitute a sugar kick with a gym session or making love to their special one. 

Those who fight for years or months to stop eating 500 - 1000 grams of candy per day....feeling miserable...I cannot understand why...

I think people genereally mix ordinary sugar cravings with sugar addiction. Addiction is much worse. A sugar addicted cannot manage life until he/she get her next fix. 

Why not call the devil his true name?

Ps. I have never been addicted to sugar myself. I saw however how my two kids managed sugar differently - none was addicted however but one very kern on it. I have friends with worst possible sugar addiction you ever can imagine. They suffer a true hell trying to detox. 

Swimming in Dubai - JBR beach

I woke up 5:30 and aimed for Jumeira Beach Residence. It was still dark.

6:30 I swam out in the Gulf for my first long distance swim in open sea ever. After 400 meters warm up to the closest buoy we started swimming for real. We were supposed to do sprints but I must confess I had problem with the stream and keeping the direction. Anyhow I soon fell into a motion and rhythm I never had before. I realized how much a poolside turning interrupts the swimming. 

Paul taught me how to pep for the direction while swimming. I probably swam 50% more than the others but I didn't mind. 

For every breath I could see the sun rising behind the skyline. It was awesome. This is really Dubai as best.

Image shot 60 minutes after swim started

We swam 1800 meters, had a shower at Hilton and then a quick coffee. Thirty minutes later I was asleep at my niece's flat. What a heavenly morning!  

I think a new long distance swimmer were born that morning!

I swam two more times that week - Thursday at Roy's beach and Friday alone at JBR. My path stopped looking like zig zack and I truly enjoyed every stroke. On Friday I had a lovely 20 minutes chat with an incredible fast long distance swimmer I met in open sea. He was a dustinguished Englishman - age 72. He gave me hope :)

Do you want to swim in Dubai?

Anyone who cares to join TriDubai's swimming should first register at www.tridubai.org and then join their Facebookgroup. Membership and swimming is for free. Everone is very kind and helpful - be in touch and you will have a good time.

Beaches and time of the day might change so you MUST read Facebook before going to the beach and make sure you know what beach you are heading for. Cab drivers, TriDubai's webpage and locals might not be updated. Roy's Beach is for example the same as Umm Suqeim  Beach but not everyone knows. Luckily Google Maps know where it is now adays

Have fun!

Roy's beach is easy to find if you know the impressive building Burj Al Arab or
Umm Suqeim beach/park

Who I am when it comes to training - low carb high fat training

I am a true gym junkie even if one cannot tell yet. Work, kids and bad sleep has made my fitness plan impossible to fulfill. Ever since kids arrived I have had endless of colds wintertime. I hope those days are over now....kids moving out, I am sleeping better and I eat much more food. On the other hand I am born 1961 one and the "menopaus hormon game" has started making my muscle growing harder. Last six months I have made sure I eat enough with MyFitnessPal.

I have exercised at gyms since 1982. Then six times per week with my x-hubby as coach. He was at that time then owner of a gym. I did it the carb way.

Since 2009 I eat low carb. That means about 15-50% carbs , 15-25% protein and 72-82% fat per day, I feel terrific. I sleep better, I train better, I recover quicker, I hardly never get lactic acid since I depend on fat burning, I have never had any problem with brain functions - those are related to start-up problems until body gets fat adapted.

The only backside I have found is morning cramps that can be caused by "dehydration" since I do not have that much glycogen in the muscles as before. But it could also be a matter of age, lack of minerals and too much coffee. Sometimes I need to add electrolytes to feel really good.

Current exercise

I train 6 times per week competitive swim training and gym for the moment. I do three days of swimming but currently only with arms since my knees are damaged. I do 1500 meters each night - frestyle lapses only. At the gym I do a three split routine.

Energy and stamina

I can manage 60 minutes bodypump plus 60 minutes hard gym without glycogen depletion. I can dance salsa for 3-4 hours with cheese as only extra energy source (that effort corresponds to a half marathon when it comes to effective dance time). Many of my LCHF friends esteem their glycogen depot to two hours hard training too. The body preserves the glycogen longer when living the LCHF way since the body prefer fat as fuel.

When preparing for long training sessions I always reduce carbs to a minimum. My body has difficulties to change from "mainly carb burning" to "mainly fat burning". With just a little too much carbs I get lactic acid very easily. Without carbs fat burning engine is well prepared to manage whatever I do.

The muscles can burn fat internally stored in muscles. The body can use freshly eaten fat very easily in muscles (especially legs) without conversion to glucose/glycogen or keton bodies. It has harder to use the body storage for fat burning but when low intensity training most people manage. When dancing salsa I peak at burning about 700 calories per hour but only for ten minutes at a time

Before and during long sessions I add extra fat to my meals. During training I eat cheese since that also gives me salt.

This summer I tried HIIT training without any energy problems. The only problem I had was to fall a sleep a few hours later. Cortisol level was too high too long (a problem well non for carb eaters too)

1 year and three months on LCHF, shoot 2010 and 2011
Weight loss is just a few kilos. 

But blood vessels then?

Blood fats, triglycerids etc are excellent by the way,...don´t worry.

Proteins needed when training both as carb eater and as low carb eater

The research below is done with “ordinary” food that is not Low Carb High Fat LCHF,

With Low Carb High Fat I mean eating about 5-10% grams carbs per day, 18-25 % protein and fat for the rest. Many people who exercise  a lot can go up to 100-120 grams of carbs still getting the advantages of low carb diet. I eat 10-50 grams of carbs and my body manage it very well. Some people eat up to 80% fat.

All the research articles below are based on RDA that is recommended daily intake. American Dietetic Association, Dietitians of Canada is the base source they use.

RDA for a non training person is 0,8 gr protein per kilo body weight due to
American Dietetic Association.

Protein recommendations for endurance and strength trained athletes range from 1.2-1.7 g/kg (0.5-0.8 g/lb) body weight per day. 

Nutrition and atletic performance 

Research  2013

Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. 2013

Full article: http://www.fasebj.org/content/27/9/3837.full
Pubmed: http://www.ncbi.nlm.nih.gov/pubmed/23739654

The proportion of weight loss due to reductions in fat-free mass was lower (P<0.05) and the loss of fat mass was higher (P<0.05) in those receiving 2×-RDA and 3×-RDA compared to RDA.”

Eating twice as much protein is better than only RDA. Eating three times as much is waste of money.

Reviews 2000-2012

Here are some interesting pubmed article collecting other sources of information on how much protein the body needs while exercising.. I can however not find any new reviews in this area. All these reviews seems to be based on other sources of information like American Dietetic Association, Dietitians of Canada,

The reviews are dated 2000-2012. They all tell the same 1.2-1.7 grams protein per kilo for a training person. One source talk about 10-15% of total energy intake.

http://www.ncbi.nlm.nih.gov/pubmed/18577776 - 2007, review
Dietary protein requirements and adaptive advantages in athletes

http://www.ncbi.nlm.nih.gov/pubmed/23107527 - 2012, review
“US and Canadian Dietetic Association: "Protein recommendations for endurance and strength trained athletes range from 1,2 to 1,7 g/kg/d."

Protein intake and athletic performance
http://www.ncbi.nlm.nih.gov/pubmed/1763249 review

For endurance athletes, regular exercise may increase protein need by 50 to 100%. For strength athletes, the data are less clear; however, protein intakes in excess of sedentary needs may enhance muscle development. Despite these observations increased protein intake may not improve athletic performance because many athletes routinely consume 150 to 200% of sedentary protein requirements. Assuming total energy intake is sufficient to cover the high expenditures caused by daily training, a diet containing 12 to 15% of its energy from protein should be adequate for both types of athletes.

My comment here is that if you exercise and eat a lot there is still a limit how much protein the body can synthesis per day. You may get too much protein with a percentage calculation. That means you might put too much money on protein not needed. If you are a carb eater you will manage very well. You just pay for a very expensive "fuel".

Protein intake on Low Carb High Fat

A general rule in Sweden for LCHF is to calculate your need of protein based on lean body mass and add some extra if you train a lot. (Weight loss on LCHF tend to preserve muscles better than on low calorie diet.)

Overeating protein tend to slow down weight loss while eating  LCHF. There are probably no scientifically prof for this since nobody have found any economic interest in this. The food and drug industry do not make any money on ordinary unprocessed food.

Just because there are no research on the subject does not necessarily mean it is false!

I found one source lately explaining what might be the truth.

Why must protein remain in the lower end of the spectrum for ketosis? Dietary protein and/or amino acids are necessary and essential for survival <– fact. When taken in excess, some are stored as glycogen, some are oxidized. Ketosis relies on a need for “fat-derived fuels.” If liver glycogen is full, then some of that glycogen reduces the need for said fuels. Further, ketones are derived from hepatic fatty acid oxidation; if liver is getting plenty of energy from oxidizing amino acids, it certainly won’t need any from fat. When it comes down to prioritization of hepatic substrate oxidation: big influx of diet-derived amino acids > fatty acids. And insulin generally helps to prevent a head-on collision. 

Dietary protein does not negatively impact blood glucose control/

Experiences by thousands LCHF people say  the same - too much protein slow down your weight loss or may even ruin it. In my own network I have seen about 75 people experience this problem.

For me it ends up in 1,5-2 gr per day and kilo lean body mass meaning up to 100 gr of protein. I know if I eat more I will either gain in weight or stop dropping (if that is the purpose). Gaining in weight in this case does not necessarily mean gaining muscle mass – the time interval is too short for such a jump. Usually I have no need to change my weight so I go on with 1.5-2 gram protein per day and with that I gain my muscle mass continuously and get rid of some fat slowly. I keep my weight at 67 - 173 tall.

Note. Due to Renaissance diet (used by some PTs in Dubai *smiling*)  I should eat 110-120 gr protein instead of 100 gr. Not that big difference - it is 50 gram more meat or one more shot of BCAA. 

Discussion 

I see that there are some sources on internet talking about 3-4 gr protein per kilo lean mass for bodybuilding for example. These figures are based on experiences in bodybuilding and fitness industry but there is no scientific resource proving this. Not that I can find any how - please comment if you know a source.

Overeating protein is not a problem if you eat carbs as primary fuel. It is just a terribly expensive fuel since the protein not needed for protein synthesizing is wasted. Either you burn it up for fuel or it adds on the fat depots. You cannot store the extra protein you eat.

Since this 3-4 gr protein per kilo lean mass is based on experiences in fitnessindustry I humbly ask for the carb eaters reading this blog and doubting in LCHF recommendation above to respect our experiences just as much as I respect yours. You cannot argument with your own "best practice" without reliable sources and not accepting our "best practice". Just because there are many more of you do not imply you can reject our experiences. We know sources you still haven´t taken part of. 

Most people in Fitness industry have no idea what true LCHF is. They extrapolate experiences from carb-eating-fitness industry and add that on top of LCHF, That do mostly not work since then the body never truly get fat adopted. Once it is it will prefer fat as fuel in all activities that not are too intensive. Once the body is fat adopted people get their strength back and possible fogginess in the brain vanish. In really high intense activities we use glycogen as well as major fuel

Fat burning and carb burning goes on in parallel. Once the intensity goes up the body consumes more and more glycogen. There are research made showing that the threshold when the body switch over to glycogen as main energy can be pushed. I will post a link here when I find the source.

This is a really great blogpost telling why cheaters days and carb backloading make it hard for the body to get fat adapted or to go into a ketogenic state.
http://primalnorth.blogspot.com.au/p/keto-adaptation-vs-low-carb-limbo.html

More to read

LCHF basic advices etc. On top menue you find a list of really great videos with some of the researchers I mention below. 

http://www.dietdoctor.com/lchf

Ben Greenfield
A triathlon athlete with definitely more muscles than usually in that business. He has posted thousands of posts - just search or join his Facebook page. You will get lots of food and research from him if you join his page Bens Facebook page

Here are some sources of researchers who has done a tremendous lot of training on carbs in their life and research in that area. Now they have changed their mind working with low carb instead. These men are in endurance sports.

Peter Attia, MD nutrition expert

Peter is a long distance biker and a medical researcher in this area. Here you get facts, tests and really deep medical discussions.

A common belief among people is that carbohydrates are “necessary” for physical exertion and any form of athletic activity. I certainly clung to that belief for the majority of my life, especially as someone focused on endurance sports. However, at least theoretically, it seemed possible that I should be able to get by utilizing far more fat than glycogen for aerobic activity, if I could only figure out how.

How a low carb diet affected my athletic performance

https://www.youtube.com/watch?v=hB7aGnfLB-8

http://eatingacademy.com/

Peters biography

Tim Noaks
Tim started up his research devoted to carbs and the idea that carbs where the best source of fuel for athletes. He has changed idea. Tim has run 70 marathons and ultra marathons

 Medical aspects of the low carbohydrate lifestyle
Low Carb for Endurance Athletes

Steve Phinney - endurance
Low carber win ultra marathon
Low carb preservs muscles glycogen better

---

1 year and three months on LCHF, shot 2010 and 2011
Weight loss is just a few kilos.

Who I am

I have trained at gym since 1982. Then six times per week with my X-hubby as personal trainer. He was then then owner of a gym I did it the carb way. As young I was a swimmer. 

Since 2009 I eat low carb usually 15-50 carbs per day, 15-25% protein and 72-82% fat. I feel terrific. I sleep better, I train better, I recover quicker, I hardly never get lactic acid since I depend on fat burning, I have never had any problem with brain functions - those are related to start-up problems until body gets fat adapted.

The only backside I have found is morning cramps that can be caused by "dehydration" since I do not have that much glycogen in the muscles as before. But it could also be a matter of age, lack of minerals too much cofé. Sometimes I need to add electrolytes to feel really good.

I train 6 times per week competitive swim training and gym for the moment. I can manage 60 minutes bodypump plus 45 minutes hard gym without glycogen depletion. I can dance salsa for 3-4 hours with cheese as extra energy source (that effort corresponds to a half marathon). Fat and salt from cheese is excellent snack when training on low carb.

Blood fats, triglycerids etc are excellent by the way,...don´t worry.

Low Carb and shaping your body

Three months between first and second image,
not a single pound is lost during this time

Ellie Fredriksson had lost 23 kilos totally when the first images where taken.  Her weight was 110 kilo.Three months later the second image was shot. She hadn´t lost one single gram. She was not happy about that stagnation but felt clothes were getting bigger. The camera shows what the scale missed - she was improving even if she didn´t lose weight.

Many women eating Low Carb High Fat experience their bodies are getting more feminine. Waist is getting slimmer even during periods they do not lose weight. Some even get bigger boobs. This is an effect of changed hormone balance. 

Many men experience the same - waist gets slimmer, shoulder wider and that even if they do not exercise or lose weight. LCHF change the body in more ways than just reducing fat. 

I have experienced the same journey even if I never have been big. I have the same weight today as for four years ago. My waist is getting slimmer even if my weight do not change at all. My legs are improving as well. It seems like LCHF makes women look more feminine and men more masculine. 

Ellie Fredriksson has lately started up at the gym lately. She will reach her target - I know for sure.Her blog http://workthatass.devote.se/