Sam Loch

@VinnieTortorich The goal is not to burn the most fat, it’s to go as fast as possible for the target distance. This study and your missive do nothing to disprove carb intake.

A study put elite athletes who burned almost no carbs on a treadmill. They recorded the highest fat-burning rate ever measured in a human. The FASTER study. 2016. Published in Metabolism. Twenty of the best ultra-endurance athletes on earth. Ultramarathoners. Ironman triathletes. The kind of people whose careers depend on knowing exactly what fuel works. They were split into two groups. Ten ate the standard high-carb athlete diet. The diet every sports nutritionist still pushes. Eat the carbs. Load the carbs. You cannot perform without the carbs. Ten had been low-carb and keto-adapted for an average of twenty months. Same elite level. Same competitions. No carbs. Both groups ran three hours on a treadmill. Researchers measured exactly what fuel each body was burning, breath by breath. Here is what they found. The keto group burned fat at 2.3 times the rate of the carb group. Peak fat oxidation hit 1.5 grams per minute. The textbooks said the human body maxes out near 0.7 grams per minute. The keto athletes doubled the supposed limit. The highest fat-burning rate ever measured in a human, full stop. Then the part that should have ended the carb-loading dogma forever. The fear was that without carbs they would run out of muscle glycogen mid-race. They did not. Their glycogen use during the run and their refill afterward matched the carb athletes exactly. They were running on their own fat at elite intensity. With glycogen behaving identically. The body was never carb-dependent. It was carb-trained. You can train it differently. Almost a decade later, every endurance handbook still tells athletes to load up on carbs. The data has been sitting there the whole time.

@Advocacy_tech @AaronGogley @Brady_H If you’re rowing in gloves you aren’t doing it right and should not be commenting about athletic tools and needs.

@AaronGogley @Brady_H I meant spoiled as having so many things to use as tools. In rowing and on an erg, it’s just gloves.

PSA Unless you’re fast, you have no business wearing expensive running clothing.

@ChalynRugby Australia has men as big as this. They play in the NBA & NFL.

Another South African giant? No surprises here. The Springboks just keep producing these monsters. it’s like a factory at this point. Built different, bred for power, and perfectly suited for their style of rugby.

@ORION_coaching Have you personally ever done anything athletically that anyone will remember? It doesn’t appear so.

An external fixator (that Tinker Toy set up) and the open fasciotomy (peaking out at the bottom of the sheet) shifted the surgeries from "fixing a sports injury" to "limb-saving emergency." “I would absolutely make the same choice. Every time. 100%.” No One. Ever.

@Roadman_Podcast Seems like another KOM for Pogi 😂

What do you make of this post on Strava from Pogi today?

@Hybridathlete Anything elite or near elite in any realm? To me, that you think they’re ‘basic concepts’ indicates a lack of understanding of nuance, particularly as it relates to individual and environmental variability. Curious if this is how you actually think or how you comport yourself.

What would you consider a “performance of note?” And is that a requirement to write with certainty about basic concepts?

@Hybridathlete Hey mate, do you personally have any performances of note? You write with the type of certainty that would normally correspond with significant experience and elite performances.

Neither. Either of those things happening is a clear sign you are not running “easy.” If your HR is steady and your speed is slowing, you started too fast. If your speed is steady and your HR is steadily increasing (by a good amount) over time, you started too fast. Here are two example of what your pace vs HR should look like on an easy run. If yours don't look like that you are starting too fast and/or your endurance just needs a lot of work. A good easy run should have the HR slowly come up over the first ~10 mins and then basically stay there for the rest of the run (assuming you maintain the same pace). Weather conditions can cause more drift sometimes, but generally this is true. For newer runners, I generally reccomend a hard cap around ~75% of MHR until they get more experience and learn what easy actually feels like. I do my easy runs more by feel than anything now, and don't need to check HR much, but using HR as a guide for the first year+ was the #1 factor in my improvement over the past 2 years.

@heavensbvnny Make exercise the hobby and socializing.

can someone please explain to me how someone gets 8 hours of sleep, 10,000 steps a day, goes to work, maintains good hygiene, cleans their house, exercises, takes care of their animals, and has time for hobbies and socializing? cause i feel like this is also propaganda.

You cannot want the outcome without also wanting to fully engage in the process. If you’ve not considered the process required before starting then you’re likely already fucked.

When an athlete’s strategy is based around the mere notion that they “want to”, there’s a really good chance that they have not fully considered the costs in relation to the benefits. Wanting to do a thing is not the same as fully contemplating what’s required to do that thing.

@Alan_Couzens BMI of the ‘best’ strength athletes is more like 35-40

On strength-endurance "interference"... The best strength athletes have a BMI of ~30. The best runners have a BMI of ~20. The loudest "interference" comes from the fact that you have to decide where on that continuum you want to sit.

@CowtownFit1013 “Initial research”

Ok this shit has got some serious potential after initial research. I attended a meeting today for my business and had 20+ one on one speed dating type meetings. This isn’t my comfort zone at all. I fucking talked to everyone w confidence and zero anxiety or fucks to give about nerves etc. went great scored a ton of proposals so it worked out perfectly. Will be using for all social events. Only wish you could use more often but the great @antidoc says to keep it on shelf until needed which ain’t daily unfortunately. Great product highly recommend!

Balancing health and performance as an athlete!! 🎙️: @samloch

@lodujeet1 @anabology You can’t have it both ways. You either can do it, or not.

Had no idea this was going on in the background while honey diet was blowing up - High carb, low protein meals induce FGF21 in man - Metabolic rate increased from low protein meals - Lean mass is spared during 5 weeks of protein restriction Now just do it with sugar!

@brady_h @whatisthisrds Because your fatigue from the long run creates enough fatigue to limit your expression of strength, lowering the stimulus and reducing the benefit.

@whatisthisrds Why avoid AFTER a long run? It’s over so I feel safe to go hard. :)

It’s been wild how immediate my running has benefitted from just 1 heavy strength session per week (squat, DL, or leg press). Running 5:15–5:20 mile pace feels way easier. It’s what ~5:30–5:35 pace felt like a few months ago. The neuromuscular gains are a real thing.

@StrengthDebates Swimming for sure.

Sports I think all athletes should partake in, especially at a young age Wrestling Gymnastics Track Am I missing any?

@AlpacaAurelius You go on and on about getting married, having kids and escaping modern society but appear to be unmarried, childless and very much a part of modern society.

How to be healthy based on how much work you want to put in: Tier 1: stop pooing the bed Tier 2: stop drinking sodas and snacking on packaged junk food Tier 3: stop eating takeout and start cooking your own meals Tier 4: eat only single ingredient, real foods that your grandparents would have eaten Tier 5: restrictive diets -- paleo, keto, carnivore, low carb, etc. Tier 6: focusing on sleep, exercising more, cooking all your own meals Tier 7: organic food only, blue light blockers, mouth tape, oura ring, same bedtime, red lights at night, grounding, circadian optimization, eating organ meats and oysters, nasal breathing only, tracking nutrients in cronometer, tracking thyroid Tier 8: churning real ice cream, moving closer to nature, sunning genitals, escaping modern society, getting married, having lots of babies, growing all your own food, barefoot at all times, running your own business, having a silly goose time

@Mark_Sisson She’s a sprinter Mark.

One of the greatest runners in the world. The longest she ever runs is 1 mile.

@AlpacaAurelius Exhale and hold rather than hold with a full breath. Quicker CO2 increase.

One of my favorite health hacks is a breath hold walk... Improving your breath hold time while walking improves your carbon dioxide tolerance, which will boost metabolism, calm you down and increase oxygen delivery to tissues Here's how to do it: 1. breathe normally through your nose 2. walk and hold your breathe until you feel a moderate urge to breathe 3. breathe through your nose gently and keep walking until the air hunger subsides 4. hold breath again and repeat Over time you should count the steps you can take while holding your breath and increase them