[podcast]http://www.thelivinlowcarbshow.com/shownotes/wp-content/uploads/llvlcep23.mp3[/podcast]
Greeting fellow low-carbers! Welcome to your favorite health podcast featuring news and views about the low-carb lifestyle–it’s “The Livin’ La Vida Low-Carb Show with Jimmy Moore!” We’re so glad you could join us again this week as we dive right into more truth and evidence in favor of low-carb living.
In Episode 23 today, Jimmy continues on with his “Fact-Filled February” by looking at two studies showing the effects of a low-carb/high protein diet on the development and maintenance of muscle mass. Although antagonists of livin’ la vida low-carb believe these diets cause you to lose muscle and that you shouldn’t exercise or lift weights when you are eating this way, the research just doesn’t bear that ridiculous theory out! Leave it to our host Jimmy Moore to spill the beans why!
Whether you’re a beefy bodybuilder or even a stay-at-home mom (or both–what a visual!), you won’t want to miss today’s exciting show featuring conclusions by the researchers which may just surprise you about livin’ la vida low-carb! Listen up!
LINKS MENTIONED IN EPISODE 23:
– Kickoff of “Fact-Filled February”
– “Livin’ La Vida Low-Carb” blog
– The “30-In-30” Low-Carb Weight Loss Challenge
– DietDetective.com
– “Livin’ La Vida Low-Carb Links” blog
– LowCarbNewsline.com
– “The Quintessential Diabetes Resource Links” blog
– Today’s CommonVoice
– CarbWire.com
– Call our listener comment line at (206) 203-4192
– Anssi H. Manninen’s research study published in the January 2006 issue of Nutrition & Metabolism
– Dr. Donald K. Layman’s research study published in the August 2005 issue of the Journal of Nutrition
– Jimmy Moore’s interview with Dr. Layman
– Gus Caveda’s “A Better Day” podcast
Did you miss something Jimmy said in this episode? Click through below for a full transcript!
Transcript of Episode 23:
Hey there and thank you for listening to Episode 23 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore.” If you missed last Thursday’s debut show in my new series for this month called “Fact-Filled February,” then please go back and listen to Episode 22 at TheLivinLowCarbShow.com. This month I am focusing all my attention on the research studies that have come out in recent years proving the viability of this healthy lifestyle change that we all love so much. Today, I have not one, but two studies about how low-carb, high-protein diets actually preserve muscle mass rather than damage it as those opposed to low-carb diets often erroneously claim. We’re gonna shoot that ridiculous theory down with cold hard facts they cannot deny in just a moment.
Many of my listeners here at “The Livin’ La Vida Low-Carb Show with Jimmy Moore” have asked where they can access more of what I do on the Internet besides this podcast show. Most of you already know about my “Livin’ La Vida Low-Carb” blog which garnered over 116,000 pageviews in January 2007 alone, a brand new record. It is located at LivinLaVidaLowCarb.com. But I also write and contribute for a number of other blogs and web sites as well, including the “30-In-30 Low-Carb Weight Loss Challenge,” Diet Detective, “Livin’ La Vida Low-Carb Links,” LowCarbNewsline, “The Quintessential Diabetes Resource Links” blog, Today’s CommonVoice, and CarbWire. If you are interested in accessing any of these resources that feature my writings, then find my link to them in the show notes section at TheLivinLowCarbShow.com.
Do you have any specific questions or comments about the low-carb lifestyle that you would like for me to address in a future episode? If so, then please call our listener comment line anytime at (206) 203-4192. I realize a lot of people are concerned about low-carb diets and I am happy to address why I believe so strongly in them not just for weight loss, but also for greatly improved health. Are you worried about any adverse effects from livin’ la vida low-carb? If so, then don’t be afraid to let me hear from you so I can personally address whatever is on your mind. Again, that number to call “The Livin’ La Vida Low-Carb Show with Jimmy Moore” podcast show is (206) 203-4192.
In Episode 23 today I have two specific studies to share with you that were both published in highly-respected scientific journals over the past couple of years showing the relationship between low-carb, high-protein diets and muscle mass. There is a link to both of these studies in the show notes section at TheLivinLowCarbShow.com.
The first one appeared in the journal Nutrition & Metabolism in January 2006 by Finnish nutrition researcher Anssi H. Manninen from the University of Kuopio Medical School. He looked at the relationship between a very low-carb diet (defined as 10g carbohydrates daily) in combination with a high-protein diet to see what impact this nutritional approach would have on muscle mass. At the end of his study, he concluded that fat burning is maximized using this dietary approach and muscle mass did not diminish as has been often theorized by nutritional researchers.
While it was not conclusive in his study, Manninen put forth four specific theories that he believes may explain why muscle mass is preserved while people are following a low-carb diet:
1. ADRENALINE
An increase in adrenaline may stimulate the production of muscle mass and protect existing muscle mass.
2. KETONES
The liver produces ketones as part of a low-carb diet and those ketones can act as a restraining influence on muscle protein breakdown. The existence of fatty acids and ketones can actually suppress the oxidation of the amino acids that can cause damage to muscles.
3. GROWTH HORMONE
Very low-carb diets increase growth hormone levels, which regulates the growth and development of muscles.
4. DIETARY PROTEIN
A low-carb diet is generally higher in protein, which during weight loss helps you burn fat while reducing the loss of muscle mass.
The second study on low-carb, high-protein diets as it relates to muscle mass was published in the August 2005 issue of the Journal of Nutrition by Dr. Donald K. Layman from the University of Illinois at Urbana-Champaign. He found that the 48 obese women observed in his research who ate a low-carb, high-protein diet burned more fat and built more muscle mass than those who ate a low-protein, high-carb diet. Both groups of study participants were also divided into two different exercise groups–one would have no formal exercise routine while the other group engaged in a supervised plan, including 5 days per week of walking and 2 days per week of weight lifting. Conducted over a four-month span, Dr. Layman and his researchers found that those participants who ate the high-protein, low-carb diet, whether they exercised or not, lost more total weight and fat mass while maintaining their muscle mass than those who ate a high-carb, low-protein diet with or without exercise. However, the researchers were quick to point out that exercise helped to increase the loss of body fat and preserve lean muscle mass while improving overall body composition, especially in the low-carb, high-protein study group. In other words, exercise was still an important aspect of the fat burning process and in the preservation of muscle mass. Dr. Layman stated that “there’s an interactive effect when a protein-rich diet is combined with exercise and the two work together to correct body composition. Dieters lose more weight and they lose fat, not muscle, which is important.”
Additionally, the study found that while all groups were able to lower their cholesterol regardless of the plan they were on, those in the high-carb, low-protein group saw a drop in their total cholesterol and LDL cholesterol while those in the high-protein, low-carb group watched their triglycerides plummet to well below 100 and their HDL cholesterol go way up, an encouraging indicator of a healthy low-carb lifestyle working the way it was designed to. The ultimate conclusion made by Dr. Layman in his study is that eating more protein and less carbs combined with regular exercise will improve body composition during weight loss and help stabilize cholesterol levels.
Dr. Layman said eating protein and reducing carbs “enhances the effectiveness of an exercise regime far better” than low-fat, low-protein, high-carb diets ever will. More and more athletes have already begun to realize this fact and are choosing livin’ la vida low-carb to enhance their workouts. That means they are eating more healthy food options such as full-fat meats, cheese, butter, eggs, nuts, seeds, non-starchy green leafy vegetables, and low-glycemic fruits while cutting out such poor junk food crappy carb choices that are all-too-common in a low-fat diet such as sugar, white flour and processed foods often labeled healthy because they’re “fat free” or “low-fat.” UGH! Gimme a break, junk is junk no matter what you call it! In the end, livin’ la vida low-carb will lead to improved overall health and put you in the best shape of your life.
While Dr. Layman’s study only involved women, I think it holds just as true for men as well. When I started livin’ la vida low-carb after reaching 410 pounds in January 2004, my body fat was a little more than half of my overall weight. That’s OVER FIFTY PERCENT!!! As I started losing weight and added a regular exercise plan to my low-carb lifestyle, I knew I was shedding away years of built-up blubber that had accumulated across my entire body, especially in my stomach and upper thighs. Despite all the ignorant warnings against exercising while on a low-carb lifestyle because you will supposedly lose muscle mass and harm your body, I was able to shed more than 180 pounds total in 2004 alone cutting my body fat down significantly from where it was when I started. My most recent body fat percentage measurement was noticably lower while my muscle mass has actually grown, especially in my legs from all those consistent workouts! So much for the silly oft-repeated lie that you’re losing muscle mass on low-carb, huh? And what about the lie that you have to “carb-up” before you go workout. That’s just not true based on the evidence. I have been working out virtually every single day since I started livin’ la vida low-carb and not once have I felt the need to load up on carbohydrates before going to exercise. NEVER!
Speaking of working out, have you listened to our sister podcast called “A Better Day” with Gus Caveda yet? This weekly health and fitness show brings you the latest information on everything from exercise and diet, to meditation and hypnotherapy. The best part of this podcast is the fact that every episode features some great music that you will love working out to. Go to TheLivinLowCarbShow.com and find the link to “A Better Day” under the “Check Out!” section or in the show notes section of today’s show. Combined with your low-carb lifestyle, get ready to shake those pounds away.
That’s it for Episode 23 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore.” Come back on Thursday when we will hit even more exciting research into the fascinating world of low-carb living as part of our continuing “Fact-Filled February” series this month. So, until then, keep on livin’ la vida low-carb.[podcast]http://www.thelivinlowcarbshow.com/shownotes/wp-content/uploads/llvlcep23.mp3[/podcast]