13:51 What is Keto Adapted? During anaerobic exercise, some people fall out of ketosis with a certain amount of carbs; whereas others, with the same number of carbs, stay in ketosis. Alex is finding that there is a genetic component. You can maximize your body’s ability to operate and you can maximize your glycogen store, but you have a cap.
19:16 Burning Glucose or Fat? Consume carbs early enough in the evening that it does not interfere with sleep quality. He modifies the carbs during the training so glycogen stores full and ready to go. It is not fully ketogenic or paleo. During high intensity anaerobic exercise, we want to utilize our glycogen stores. The rest of the time, we want to stay in ketosis. During anaerobic exercise, we use glycose and during aerobic exercise, we use fat. If someone has carbs to refuel and they do not do it properly, a hypoglycemic event will follow within 20 to 40 minutes. This can be avoided by using fat as a base for basic metabolic functions, with a body that has been adapted to work on fats.
23:31 Glycogen Stores: If someone does 20 minutes of high intensity training, even if they push themselves, Alex recommends that they only use flavored branch chain amino acids. But if it is a longer workout goes longer than 20 minutes, the maximization of glycogen stores may not be adequate and it needs to be refueled with sugar. If someone is new to training, their ability to store and synthesize glycogen in the muscles will be much less than someone whose body has adapted to their training.
27:04 Measuring Blood Sugar Levels: They were higher than expected within 3 or 4 hours after replenishing with carbs. After some research and tweaking, Alex found that if we correlate precisely the consumption of carbs with the anaerobic calorie expenditure, we can return to ketosis more quickly. His theory is that the more often you do this, the more quickly the body can return to ketosis.
33:05 Increased Heartrate Variability: Alex discovered the use of heart rate variability when searching for a way to measure an inflammatory response. Since working to increase his heartrate variability, he no longer suffers from over training syndrome and no longer injures himself pushing too hard. A drop in HRV shows that something is taxing your body, perhaps your immune system. HRV is a way to understand your sympathetic activation and a way to understand your inflammatory response. It gives you an understanding of where your body is at in relation to training. Even positive events take a toll on metabolism, bringing down HRV, impacting recovery. HRV provides practical data.
38:26 HRV and the Keto Adapted: Week by week in ketosis, HRV increased over the course of 6 months. Alex thinks that people, who are predisposed to have an increased response to glucocorticoid stimulation and have unusually higher levels of secreting glucose, could benefit more from a ketogenic diet and experience a reduction in inflammatory response and better HRV.
42:24 Heartrate Changes: Alex’s resting heartrate is now lower. During power session, his heartrate reaches higher than it has in decades. People who do aerobic exercise tend to have heartrates in the lower ranges, because that activity primes the body to be more efficient, and those who do anaerobic exercise have heartrates in the higher ranges. Crossfitters tend to have heartrates in the middle range. His and his “guinea pigs” heartrate’s range has been stretched.
47:03 Heartrate and HRV Monitoring: Alex uses a monitor that measures both heartrate and HRV. It is Body Guard First Beat. He is a data guy and loves the reports the monitor provides on how his body is recovering. He discovered that, he recovers in less than 1/3 of his sleep duration. It provides a very detailed lifestyle assessment. It is good to have biometrics to provide feedback, no matter what level you are at.