Mark Bell's Power Project - Power Bite 5: Andy Galpin - You Can Be Flexible and Eat Carbs

Episode Date: November 26, 2019

But I thought we were at war against carbs?! In today's Power Bite, Dr. Andy Galpin explains why you can have carbs and you should have carbs in order to become metabolically flexible. If you like what you are hearing, find the full episode on all platforms here: https://lnk.to/196Galpin Subscribe to the Podcast on on Platforms! ➢https://lnk.to/PowerProjectPodcast Visit our sponsors: ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Perfect Keto: http://perfectketo.com/powerproject Use Code "POWERPROJECT" at checkout for 15% off your order! ➢Quest Nutrition: https://www.questnutrition.com/ Use code "MARKSQUEST" at checkout for 20% of your order! ➢SHOP NOW: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell Follow The Power Project Podcast ➢ Instagram: https://www.instagram.com/MarkBellsPowerProject Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/  Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz

What's up, Power Project team? Nseema Iyeng here, co-host of The Power Project. Now, we do have these Power Bytes here, and these Power Bytes are short excerpts of episodes that we think are really important that you'll find some use from, but I do want to let you know that The Power Project is coming back next week.

This is Thanksgiving week, few people are out of town, so we wanna bring you some content that we still find is extremely useful for you, content that you can share with friends, but we will be back, so please, hold tight,. Now this power bite comes from an episode that we did with the wonderful Andy Galpin. And in this bite, he talks a little bit about being metabolically flexible and believing in your diet. Now you need to listen to this one. It's really good. And if you didn't listen to that episode with Dr. Andy Galpin, please, please, please, please go to it. The

links are in the show notes below. It was a great episode. I know you have friends that are dieting and they may have trouble with the idea of it. So please, after you listen to this, I know that friend comes to mind. Maybe his name is Brian or Jake. Send this to Brian or Jake. Okay? Now, this Power Bright is brought to you by our sponsor quest nutrition, who has those wonderful, wonderful, wonderful hero bars.

They're so good. They really are really damn good. So if you guys want to go check those out, go to quest nutrition.com. Use the code Mark's quest at checkout for 20% off your entire order. Enjoy the power bite. So yeah, it's gotta be hard.

Cause you know, with fighting, there's multiple coaches, right? There's a kickboxing coach and there's a jiu-jitsu guy and they've got a lot of different people pulling them in different directions. And then there's kind of just the old school mentality, which I think has slowly changed over time. Well, it's still sitting

there, I guess. Kind of the wrestler mentality, which is just like, we'll just kill ourselves to get to wherever we need to get to right um it's still prevalent a lot in the kickboxing community it's still prevalent i got one uh nathan tomasello sensational wrestler uh a house a guy like really really good chance to go to tokyo uh and he works tremendously hard but but he's he's good the people around him are really really solid and they're really respectable so whatever we say basically he'll roll with and it's really really good um others in that same sport i'm like all right just let me know what the damage was

and i'll see what i can do in the back end because i know you're not gonna listen to me so here we go like again i'm on your team here this is what you're gonna do i'm not gonna fight you with it it's better i'd rather you be honest with me tell me that you're not gonna listen to me from the training point but you want my help in the recovery. Okay, fine. But eventually they'll figure out like, man, we're having to pull all these recovery tricks off. Maybe we should just think about the training. But sometimes that takes time.

So, I mean, specifically to fighting, you know, it sounds like you got most of these athletes, you know, utilizing carbohydrates, right? most of these athletes utilizing carbohydrates, right? We also hear, though, kind of in the general population where everybody kind of always wants to say, well, everybody's different. How different are we really? Some people will say, I don't respond well to carbs, but typically when I hear people talk about carbs, when they talk about them in a negative context,

they're talking about pizza and ice cream. And when I hear bodybuild people talk about carbs, when they talk about them in a negative context, they're talking about pizza and ice cream. Yeah. And when I hear bodybuilders talk about carbs, they're usually talking about like rice and potatoes. So we've got people talking about kind of different things, but. Well, you're on fire this morning.

You're on fire with good questions. So yeah. Okay. A couple, a bunch of ways I want to go after this. Number one, for an athlete who's training 18 times a week versus somebody who's training five times a week versus somebody training no times a week, these are very different recommendations.

For example, this is actually why I loved your… So maybe, just for a second, maybe it's not so much in the difference of each person but in the difference of activity. Obviously, there'll be a lot of differences between you and me and him, right? But it's probably almost maybe even more important of what we do, right? I would say both of those are very, very important. We do have to respect there's some major inter and intraperson differences, but like your war on carb thing. Okay. Initially, when you started doing that, people were just like, oh my God, another keto zealot, blah, blah, blah. Just fucking listen to what he's saying, actually. It's not what he's saying. First of

all, that's just a novel idea, right? Like actually listen to what he's saying. Actually, it's not what he's saying. First of all, that's, that's just a novel idea, right? Like actually listen to what they're saying. But for example, I gave that to my dad, right? Because no physical activity basically. And he needs extremely simple guidelines and instructions. So translated to him was don't eat carbohydrates. Copy. Cause you know what he thinks carbohydrates are exactly what you just said.

He doesn't understand that a vegetable is a carbohydrate, right? Fruit is not a carbohydrate to him. So translated to my dad, carbohydrates were all the food I shouldn't be eating. And so it's an extremely simple message. It is one rule, basically. It's very follow. It's very easy to follow. There's no confusion here, right?

This turns out to be pretty effective for those folks. You can tell somebody in an elevator, hey, don't eat carbs. Catch you later. Right? Which is what they want. Like, they don't want to be bogged down like you're saying about your book. You're like, okay, I got to do this. And I got to go to page 14.

And I got to manage. Most people are just, they're not in this space, aren't going to do that. Moving over to the moderately active person and the extremely highly active person. Then I think we can start having conversations of, oh, okay, let's talk about when carbs are good, when carbs are bad. And let's talk about what carbs really are. Differentiating sugar, that word, we won't actually get into the chemistry of it here, but anytime someone's making a lot of ruckus about what carbs do or sugars do, I always want to ask, what is sugar? Do you actually know what that is? Here you are selling your anti-sugar diet or pill or company behind it. Could you explain to me

what literally sugar is? The vast majority can't. They really, really, really can't. Do you understand the difference between sugar and starch? Could you literally tell me what they are? Not give me food examples, because that's the easy one. Oh yeah, potatoes and starch. Could you literally tell me what they are? Not give me food examples. Because that's the easy one. Oh yeah, potatoes and starch. Okay, what is that? Why is it a starch? Right? Dead.

And then you want, and you're a fucking nutrition expert and you don't know what that is. No, you're out. Like, go on. You don't get to be part of the conversation. Like, you don't know what fructose does. Oh yeah, it's sugar.

It's bad. Mm-mm. Nope. Oh, it's in fruit. Okay, great. Do you know why it's different than glucose? No, do you know how it's processed differently? Oh, you think that causes fatty acid liver disease?

You don't know, fuck all. Like you need to stop talking. You're out of the conversation. Yeah, I always say you go like three questions deep on somebody and they're completely lost. And a lot of times it's even more than that. I mean, it's even less than that. Two, usually, what is sugar?

Done, we're out of here, conversation over. I think just to give some, my opinion on those pieces, I don't know anyone. I mean, fucking bring Lane Norton back. Why did I get to debate Lane, by the way? What the hell? Bring him up here. Lane, I'm challenging you right now to a debate. I don't know what, because we'd probably agree on almost everything, but fuck you.

I want a debate. How about politics? That'll be popular. Oh, yeah, yeah. Gun control. Yeah. We'll get people excited around here. I'll bring in my freezer full of- Yeah, popular. Oh, yeah, yeah. Gun control. Yeah. We'll get people excited around here. I'll bring in my freezer full of –

Yeah, religion. Talk about religion and politics. There we go. I don't know, Lane. Whatever. You're an asshole, Lane. Yeah, so most of us that are reasonable are going to say, hey, let's minimize the amount of added unnecessary sugar to our diet. Like, I just don't know. Even somebody like a Zoila or Scott Holtzman, whatever they're training these ridiculous times, we don't need to add a lot of sugar to their diet. We can still get that from real food most of the time, with the exception of some very unique circumstances. We might add some honey or things like that, right? So that to me is like, why do we even have that conversation? Everyone's in agreement.

This is generally not a good thing for normal health. Like it's a no brainer. We don't need to be adding a lot of sugar. Can you? Fine. In some cases, if total calories are controlled for and you want to remove something else. Cool. Got it.

So that to me is out of the conversation. Moving to the middle piece. So that's a little more dicey is okay what about carbohydrate foods that are real foods fruit things like that and now do you get into your well some people handle them well some people don't um the vastment it's a it's a two-way thing so one of the reasons why you maybe don't handle those foods well is because you don't eat them often like what do you this is the problem with the elimination thing so like we'll take it out of your diet for 30 days and then put it back in and see what happens i know what exactly what's going to happen you're going to feel like shit and you're going to shit yourself shit your pants

yeah like this is not an effective use of elimination diet because you when you take something out of your diet you you effectively down regulate the ways that you metabolize and break down that food so then when you reintroduce something that hasn't been your gut for 30 days or 60 days it's going to feel like shit. You're not lactose intolerant now. You just haven't had to metabolize that in a long time. So we have to be careful there. I mean, obviously, for the most people,

metabolic flexibility is the way to go, which is, that term has been hijacked recently. I don't know, into thinking maximizing fat is metabolic flexibility. That is not, I'm sorry, I won't't name you but that's not what that term means The term means is you should be able to have a bolus of carbohydrate Or even sugar for that matter And and not feel horrible for an hour like you might not feel

Perfect, but you should if you feel terrible then you're not very good at using Carbohydrate like we would call you very precious. Let's say like you're very precious. Yeah, you're fragile. good at using carbohydrate like we would call you very precious let's say like you're very precious yeah you're fragile you're fragile as fuck everything gives you a fucking allergy yeah everything you know we that's not a good place to be in it's not like for some reason we want to be like that's like a badge of honor like oh my god no if boy i can have berries but man if i have any melon just by the way like watermelon you know like not actually super full of sugar like dim shits think it's mostly water that's water yeah yeah it's like very like very satiating very filling and very little calories actually um so like if you're about a watermelon i crashed you've got metabolic problems right you should

fix that shit same thing like if you if you can't uh you know wake up here and decide hey fuck it let's go train really hard i'm not gonna eat let's go fasted and you get 20 minutes into it you're a crybaby. Well, you're not flexible in the other direction. You need to be able to power yourself. If you can't wake up and go 16 hours without food and still maintain cognitive function, I mean, you might be hungry. The pangs might be there,

but you should be able to function just like physiologically fine. If you can't do that, like you're a precious little bitch. We need to fix that metabolically unless you're optimizing to one of the spectrum for a sport or some particular contest or competition, right? But for the most part, we need to be able to do that. And my athletes are the same. They need to be able to use,

if they become extremely carbohydrate dependent, that could be a problem. The other way that somebody might not, the other type of person that may not utilize carbohydrates very well or say that they might not use carbohydrates very well might be someone who's heavy yeah right that can't happen um like maybe they got some insulin resistance along the way well definitely if that happens okay yeah if they get if they are or moving towards insulin because i mean people say like oh the carbs make

me fat and again hey you want to know something they're choosing some bad they're choosing some bad carbohydrates that they're talking about well it's it's the calories that make me fat. And again, they're choosing some bad carbohydrates that they're talking about. Well, it's the calories that make you fat. Right. And you just happen to like to overeat most of your calories in the form of carbohydrate. Right. Which I actually agree with you and a lot of other low-carb proponents. It's because I'm a fucking genius.

Absolutely. Could you stop talking so much, by the way? Jesus, I can't get anything out he's upset because you got so excited and he doesn't know what to say now no let me finish my point anyways yeah go ahead

and okay good I'm sorry he could kill both of us I know he can look at him I think he's planning on it I can see where those eyes are boiling. I get it. I like the smell.

I actually agree that most people in the general population, a disproportionate percentage of the extra food they eat comes in the form of carbohydrate. So I actually agree with him in saying, hey, if we get most people to think maybe we should eat so many carbohydrates, especially when we're extremely inactive, that's not the worst message in the world.

People typically aren't overeating on fat as much as they are carbohydrate as a general rule. So I actually would agree.