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The What, How, Why… and WOW of Carb Cycling

keto
health
Index Intermittent Fasting

Is keto the best long-term diet for everyone? Or should you consider carb cycling for better metabolic flexibility? What even is carb cycling, and what its presumed advantages? If you carb cycle, how should you do it? And can you “mimic” carb cycling? In this video, we’ll explore the science behind carb cycling, explaining what it is, and how it works. We’ll dive into the presumed advantages of carb cycling, and how to mimic carb cycling if you prefer to stay low carb all day every day.

For all references, see the associated StayCurious Metabolism Newsletter: https://staycuriousmetabolism.substack.com/p/the-what-how-why-and-wow-of-carb?r=40ekz2

Chapters
0:00 – Should You Carb Cycle? An Appetizer
0:24 – Remember this 2310 Calories Milkshake. It’s Coming Back!
1:00 – What is Carb Cycling? Exploring Three Types of Carb Cycling Approaches
1:39 – The Cyclic Metabolic Switching (CMS) Theory: How It Affects Your Metabolism
3:28 – Daily Carb Cycling vs Continuous Caloric Restriction
7:28 – Understanding Limitations in Carb Cycling Data: Critical Thinking Needed!
8:54 – Benefits of Intermittent Fasting with Daily Carb Cycling
9:32 – Refeeding: Why the Growth Phase is Essential for Your Metabolic Health
10:48 – How to Break a Fast: A Cautionary Tale of Colonoscopy and Pecan Pie
12:08 – Refeeding Syndrome: Returning to the 2310-Calorie Milkshake
12:55 – Breaking Down the Three Major Carb Cycling Strategies
14:42 – Test, Don’t Guess: Personalizing Carb Cycling with Data
15:57 – Do You Need to Carb Cycle on Keto? No!
16:34 – Whey Protein, Insulin, Glucose, and Glucagon
17:42 – No Whey! Protein Powder Eggs
18:07 – Conclusion: Is Carb Cycling Right for You?

Cyclic Metabolic Switching is helpful

He explained this in detail. Changing from stress to growth, repair and building is necessary.

Index Critical Thinking

نکته‌ای که از این ویدئو گرفتم اینه که خیلی وقت‌ها نمی‌تونیم بصورت قطعی تأثیر یک پدیده رو بفهمیم. مثلاً هنوز تحقیق بلندمدتی نداریم که تأثیر Intermittent Fasting رو روی بهبود عملکرد مغز بررسی کنه.

اینجا می‌تونیم به حدس و گمان یا Speculation روی بیاریم و راجع به مکانیزم‌ها صحبت کنیم. این که مثلاً Fasting باعث Autophagy میشه یا پروتئین‌های ضدپیری رو فعال می‌کنه یا بعضی هورمون‌ها رو بالا می‌بره و از این طریق می‌تونه باعث بهبود عملکرد مغز بشه؛ اما عملاً خیلی علمی حرف نمی‌زنیم.

راجع به خود Carb Cycling نمیشه حرف قطعی زد. تحقیقات کمه. با الهام گرفتن از تحقیقات مشابه به نظر می‌رسه که Carb Cycling ممکنه ایده خوبی باشه.

How to break a fast

  • Don’t eat a lot when breaking a fast. Start light.
  • Avoid nuts and seeds and fiber and vegetables in first hours
  • Eat three boiled hard eggs or bone broth or small full fat greek yogurt
  • Wait some hours before having a full meal

Important

If you take 3+ days of fasting or long-term ketogenic, be extra careful about Refeeding Syndrome. Don’t start with carbs. Don’t eat quickly.

How to Carb Cycle

  1. Daily Carb Cycling: Short eating time (less than 6 hours)
  2. Weekly Carb Cycling: 1 Carb day per week
  3. Seasonal / Long Term Carb Cycling: Do it on vacations

Do you need to Carb Cycle?

No. We need Growth and renewal phases. For stimulating growth hormone, we would need insulin spikes. Some proteins also increase insulin a lot.

So, you wouldn’t need carbs for that growth.

Specially Whey protein.

So, you can get out of ketosis from eating protein but since you are not filling up your glycogen stores, you would be in ketosis quickly again.

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