Why a “Junk Food Hangover” is a Good Sign!

April 2, 2009

For the longest time, I couldn’t understand why eating a sugary snack impacted me harder than most people. I thought there was something wrong with me. You see, when I eat during the day it needs to be light or very low-carb, otherwise I will yawn and feel groggy for hours after. How come some of my former co-workers can eat a burger and fries and feel fine and something like that would knock me out? They are full-blown junk food Rockstars, and I just can’t hang with that type of partying!

gummy worms
[Although I know this stuff is just plain bad for you, I love gummy candy! Gummi Bears, Swedish Fish, Gummi Worms, etc. I recommend limiting candy and pure sugar snacks, because it will take a toll on your body if you eat too much of this stuff.]

Some People Can Eat Junk Food Like a Rockstar!

Lets talk about Linda. Linda is a woman I used to work with who ate non-stop. She was a true junk food Rockstar (Hall of Fame level). We had donuts one morning for a meeting. I ate two and then took a 30 minute nap in my car for lunch, and Linda ate 4 and kept that party rolling. It didn’t phase her at all. Throughout the day, she proceeded to eat cookies from the vending machine, a HUGE bottle of apple juice, a Snapple, and a bag of pretzels…not a single yawn out of Linda! She didn’t appear phased at all!

Linda Wasn’t the Only “Junk Food Rockstar”…

I think I’ve been surrounded by these people at every place I’ve ever worked. I’ve noticed a few common traits in these mega-superstars of junk:

  • They like to use the excuse of “eating every few hours to keep the metabolism high”.
  • They always claim to have low blood sugar, therefore justifying the need to eat at every break possible.
  • They seem to get sick quite often.
  • Without fail, they are almost always overweight.

There are always exceptions to the rule and there are people who are diabetic, but the rockstars typically fit into this mold well.

So How Does One Lose the Ability to Party Like Linda?

When you begin eating healthy foods and exercise regularly, your body becomes insulin sensitive. This is a healthy and positive thing. When an insulin sensitive person eats a large amount of sugar, their pancreas efficiently shoots out a bunch of insulin to remove that sugar from the bloodstream. It is great at removing that sugar and storing it inside the fat cells and muscle cells. The downside is that the blood sugar will be low for a period of time and this is when the healthy person feels tired.

What Happens When Linda Eats Sugary Foods?

Linda is insulin resistant, which is not healthy. When she eats a bunch of carbs, her body is terrible at using insulin to store those sugars. She has sugar floating around in her blood stream for hours and it never really drops too down to a low or even a normal level. She won’t get tired like a healthy person would, because her body can’t store the sugars properly. She won’t get tired, but she will get hungry!

Why Insulin Resistant People Are Hungry All the Time

Although Linda has a lot of sugar in her bloodstream, her body is not good at getting those sugars into cells of her body to use for energy. Her cells are starving for energy, even though she has plenty of energy in her blood stream that isn’t being used. This leads to a constant craving of sugary food. No matter how many carbs she eats, she just can’t utilize this food. Therefore Linda eats non-stop and puts on a lot of weight.

How Someone Becomes a Junk Food Rockstar

Too many insulin spikes on a regular basis and the body adapts by reducing the receptors that respond to insulin on the surface of the cells. The body builds up a tolerance to insulin…the same amount does less and less. Similar to the effect alcohol has on Keith Richards of the Rolling Stones…it just takes more insulin to do the same work. Over time this can lead to more serious problems.

Avoid Junk Food Hangovers Or You Might Make the Band!

The main thing is to avoid these large spikes in insulin in the first place. It is okay every now and then, but limit it as much as possible. Over time, this does pretty terrible things to the body. The subject of insulin and blood sugar is quite a bit more complex than what I’ve outlined here, but hopefully this gives you a better idea of the big picture.

Note:
One of the reasons I’m a fan of Intermittent Fasting is that it improves insulin sensitivity in the body. It is a way to retrain your body to use insulin better.

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Thanks for reading all these years!



 

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{ 46 comments… read them below or add one }

Greg Cook April 2, 2009 at 10:54 pm

This makes a lot of sense. I used to be exactly like Linda not more then two or three years ago. I was putting down at least two cans of soda a day on top of all kinds of other sugar treats like candy. Now if I even look at the stuff it makes me sleepy since I have changed my whole lifestyle around.

An funny thing to note is when I am with my friends and they try to get me to eat something sugary and I tell them that it will put me to sleep they think I am the unhealthy one because sugar is supposed to give you pure energy. I can only laugh.

Scott N April 2, 2009 at 11:48 pm

“Avoid Junk Food Hangovers Or You Might Make the Band!”

HA! thats pretty clever. Good use of words.

Bryan April 3, 2009 at 12:00 am

I’ve always eaten pretty decent until last December when I started eating really clean. Even before that I would eat fast food and end up in a coma on the couch. I think I’m a little like you. Even when I do eat a healthy lunch I have to watch it or I need an afternoon nap and the boss frowns on that sort of that when I’m supposed to be working. I skip/hate breakfast, have a small lunch, then a big dinner after the gym. Works out really, really well. I can eat a lot more and even some carbs after a workout and I don’t hit that sleep wall.

Another great article Rusty. I’ve been a fan of your site for a few weeks now and just today I got to the beginning of your blog so you need to start writing at least 4 or 5 articles a day. What do you put in your site to make it so addictive?

Yavor April 3, 2009 at 1:25 am

Oh man, LOVE those gummies. When I was a kdi there used to be this candy store in my hood (lol) called Miss Bon-Bon. Oh, the delight!

As always, you managed to fool-proof you explanation of another concept. Excellent!

I discovered how my body was reactign to junk food a few years back when I was doing the anabolic diet. basically eat meat and eggs during the week and allow yourself to up the carbs in the weekend. My first or second weekend pasta-up send me to the couch for a nap lol…

-yavor

Adam Steer - Better Is Better April 3, 2009 at 6:16 am

Ouph! Rusty, you’ve hit me where it hurts this morning man! It was my wife’s birthday over the weekend and we had a big feast. The next day I could actually feel the puffiness throughout my body and taste the toxicity in my mouth. Perfect, and natural, opportunity for using Intermittent Fasting… Your body knows when it just needs a break to make things right again. 😉

Cheers,
Adam

Rambodoc April 3, 2009 at 8:34 am

I have been a sweet eater par excellence all my life. I still love them, actually! I would never feel the urge NOT to eat sweets. Steaks, burgers, fries, etc. wouldn’t move me, but pastries, Indian sweets, chocolates, even chocolate milk would give me a gastronomic hard-on.
Today, after several months of hard work involving not only the body, but (more so) the mind, I have conquered the craving for sweets. I still love to eat them on my cheat meals, but I am not the worse for it now.
This insulin effect, which seems to be a fulltime job in the metabolic syndrome, is real, though I don’t want to test it in real life.
Now my dictum is: Want carbs, come! Earn it with ten minutes in the pull-up bar!
Just installed one at home, just so that I have to earn a meal at home, too!
(sorry for the long comment- I tend to keep quiet here more often than not.)

Ron April 3, 2009 at 8:34 am

I wonder if that’s why I was always so hungry for about a week when I went sugar & artificial sugar free (I’m actually going through that phase again right now…kinda took March off). I also got really horrible headaches. Not looking forward to that.

Mike Haydon April 3, 2009 at 9:05 am

That really explains a lot I’ve been experiencing lately. Around Easter, with all the chocolate, I’ve always had problems with my energy levels and I knew it was from a drop in blood sugar levels. But my wife can eat the same amount as me (she’s half the weight) and she’ll be fine. Now I know why. Thanks.

Elle April 3, 2009 at 9:18 am

You articulate perfectly what I’ve been trying to drill into the head of my father forever. He’s the Bono of Junk Food Rockstars. Thanks for putting the insulin sensitivity/resistance concept in plainspeak. I’m sure a lot of your readers relate and appreciate!

Keep up the GREAT content.

Jeremiah Bell (Digital Trainer) April 3, 2009 at 9:46 am

I was certainly a junk food rockstar! At times I would spend upwards of $300 a month of junk food, and I’m a personal trainer! Gummy candies are still in the pantry, but now them seem to last more than a day in there.

I wrote out what it took to quit being a junk food rock star here:
http://www.digitaltrainer.ca/blog…addiction-part-i/

Great Post Rusty!

Cheers,

Jeremiah

justin April 3, 2009 at 9:47 am

Rusty,

First, just want to say I’m in the gummy club for life. I’ve managed to only eat them in any major fashion ONCE over the past 15 months, which is no doubt a record only achieved once before — before ever eating gummies for the first time! Damn you gummies for being so ridiculously tasty.

Definitely agree on the junk food hangover. I’d like to add that I think maintaining a more healthy carb relationship 95% of the time tends to result in a bit of binge carb eating when you fall off the wagon, and for me, alcohol tends to be a gateway drug to diet desertion. Wrote a bit more about this here (http://www.justinowings.com/b/index.php/me/sugar-on-the-brain) for anyone interested and/or who can relate!

new_me April 3, 2009 at 10:05 am

Great explanation! I can totally identify with both Linda (the old me) and with you (the new me).

This explains why I gained 10 pounds so easily when I was unable to exercise for two months due to a herniated disc. Yes, I slipped up on my diet somewhat, but it was still no where as horrible as it was a few years back. I used to be able to pack away tons of white flour carbs with little problem, other than maintaining my obesity. I’ve slimmed down considerably now and I notice that if I consume sugar and flour carbs I may as well go to bed for the day because I won’t be getting anything accomplished. I end up grouchy and lethargic.

So, for healthy people, sugar and high carb foods are just plain bad. They spike your insulin, cause you to gain weight, and make you miserable.

Brad April 3, 2009 at 10:33 am

Rusty- I like bread! Can you please elaborate on wheat bread vs. white bread. Should I limit this intake of bread to feel the insulin sensitivity? Is white bread doing the same thing to my body as gummi worms?

Andrew April 3, 2009 at 12:00 pm

Donuts – forget it! Can’t eat them!

I have problems with meat, too – after eating beef, my body feels wrecked. Is this possibly related?

Helder April 3, 2009 at 12:25 pm

Nice call on this subject, and there’s another very important factor here, a lot of people are intolerant to carbs (high GI carbs) and you’re one of them, one of the tests you’ve made it, you went to sleep after lunch, the other test has to do to where you store your fat, if someone is slim, and has only belly fat, that person is intolerant to carbs.

Truth be said, most westerns (North Americans and Europeans) are intolerant to carbs, on the other side we have Asian who tolerate carbs very well.

Anyway the important message here is eat healthy food, enjoy some not so health foods from time to time, on special ocasions, that’s the best thing to do i believe

Cashford April 3, 2009 at 1:50 pm

Same thing happens to me, but it usually hits me the next day (when I eat something bad in the evening) after those days it is a lot harder to wake up early and hit the gym, and I end up feeling lazy and lethargic for half of the day.
Another great post!

Brian April 3, 2009 at 1:54 pm

Rusty,

I was browsing the internet and I came across a post you wrote called, “How to Develope a Fight Club Body Like Brad Pitt”, but I can’t find it on your blog. Can you direct me to where this article is located? I am going for a look that is slightly bigger than the fight club look, since i am a naturally bigger guy than Brad Pitt, atleast i think so, so i would like to see if there was any further detail in the article.

Brian

Yash April 3, 2009 at 2:56 pm

Oh man, this happened to me a couple of weeks ago. I went to the Poconos with some friends and we rented a cabin for the weekend. The girls did all the shopping for food and ended up just getting easy to make stuff like pre-made pizzas and pasta, bagels/toast for breakfast, etc. I’m not really one to fret about getting huge amounts of protein but to be honest I was freaking out a little at the thought of eating just carbs and fat for a weekend. I got tired after the first big meal we had and i decided to keep the rest of my meals light for the rest of the trip.

Rodney April 3, 2009 at 3:19 pm

Nice post! Do you have any rough guidelines as to how clean one must eat and for how long before insulin sensitivity improves? I am normal weight, probably could lose 5-10 pounds of body fat, and eat cleanly during the week. On weekends I allow more carbs, including true junk, but rarely do I get that post-carb nausea or sleepiness. Makes me think I am insulin resistant and might need to buckle down a bit more. Any thoughts? 6’2″, 192 pounds for reference. Thanks!

josh pittman April 4, 2009 at 2:09 am

man I am the same way and the sugery snack always seem to be calling my name…. luckily I have been on the tredmill a ton lately since I picked up this i360 head which gets all those annoying ipod cords out of the way so running actually enjoyable again. check them out: ithreesixty.com

FFBlog April 4, 2009 at 5:35 am

Eating low-carb meals make you feel more peppy? Interesting, since carbs are our body’s main source of fuel.

Are you eating low or high-glycemic carbs in those meals? I’m assuming low since you want a constant and slow release of sugar into your blood stream over a period of time.

Yavor April 4, 2009 at 6:13 am

Brian,

just google the name of the article and it will show you the site where it is published. It’s a directory where authors publish their articles. Then, internet magazines go there and choose articles that they then publish on their sites.

It is a very good article and, in fact, it was the one that brought me here too 🙂

-yavor

woody April 4, 2009 at 10:01 am

there was a comment as to how bread affects you. what about fruit?

gregg April 4, 2009 at 10:57 am

Excellent article, man. I had a crash similar to that described above after consuming 3 ice cream sandwiches fairly successively a week ago. It was at a party and I was the only one that desired sleep. Anyway, I’ve been meaning to ask you what you bring into lunch at work? I am not a salad guy (although I eat TONS of veggies, just not a lettuce-tomato person) nor a sandwich guy. So that leaves me with bringing in possible leftovers, however I’m not t0o keen on heating things up in the microwave so I would be eating whatever food I brought in cold — and previous-cooked-and-now-cold broccoli tastes horrid, not to mention cold rice. I’m just looking for suggestions as I really would like to get a full meal in at that time aside from just like fruits and nuts. Thanks

pnw fitness April 4, 2009 at 9:37 pm

Great insulin 101 article Rusty!

Linda couldn’t hold a candle to the old bond fire me. Boy am I glad those days are over. Big sugar hits absolutely wreck me now.

Arya - weight loss blog April 5, 2009 at 12:38 am

Rusty,
I am not even a candy person but this article made me want to go buy some gummie worms. They look so good in the pic.
Anyways this article reminds me of something I read in a book called the diet solution written by Isabel del rios. I don’t know if you have read it or not but I was sent the book as a free trial after buying Craig Ballantynes turbulance training package (for the body weight circuits) and decided to give it a try. She talks about how different people are carb types, protein types, or mixed types. What type you are depends on how you respond to certain types of food. For instance carb types are energized by carbs and require more carbs and less protein in their diet while protein types get sleepy from carbs and require more protein and less carbs. I definitely get sleepy after eating too many carbs or sugary foods at once. I used to wonder why eating a huge bowl of oatmeal before a workout would make me sleepy rather then energized. I am guessing I am more of a protein type. Either way I definitely prefer working out in a fasted state and getting energized from lifting rather then a meal.

On a completely off the topic note I am still a little confused about the purpose of switching up your strength training routine and how to do so. I know bodybuilders switch it up to avoid muscle adaptation by muscle confusion. For strength training do you switch it up for the same reason or just to keep the routine from getting boring? I know I asked you this before but I am still unclear on the subject and am entering week five of on your program. Basically want to know how long I can go on performing the specific lifting routine you gave me before needing to change it up and when the time comes how to effectively do so. Also how I can continue to do for years to come since I plan on strength training for life. The whole muscle adaptation thing and fact that I am a newbie to your strength training have me confused on this subject. If you could explain how you change things up for strength training, how often to do so and the reason for doing so I would greatly appreciate it. Like I said before I am trying to learn as much about your philosophy as I can since it has worked so well for me. Consider me a student of the Rusty Moore school of fitness and health.

By the way read the supplement book. Great Work! Hopefully I contributed a little with my article about your site. Although Im not sure I get a lot of traffic.

Marie April 5, 2009 at 1:49 am

Thank you for this article. I’ve been wondering about this because everytime I have too many carbs such as a sandwich or something sugary I will get so sleepy, and sometimes I just pass out. I’ve noticed that my body really cannot handle too many carbs at one time. Not only that, when I wake up I will feel so groggy still. I’ve been doing the IF some of the time and I really do feel much better afterwards.

Jonathan April 5, 2009 at 4:35 am

LOL GREAT!!! I JUST THOUGHT I WAS GETTING OLD EVERYTIME I ATE JUNKFOOD XD HAHA
BUT WHAT WOULD YOU RECCOMEND WHEN YOU PROBABLY WOULD WORKOUT THE NEXT DAY ??? I MEAN I’M NOT UP FOR CARDIO WHEN I’M STILL FEELING SLEEPY XD

noone April 5, 2009 at 12:16 pm

interesting post!

i ALMOST agree with it. my source of contention arises from what i have read in ori hofmekler’s book, “warrior diet”. hofmekler actually supports gelatin and thus gelatin based foods as an excellent source of nutrients for the body (helps with detoxification, contains a natural source of silicon, etc). so gelatin is actually good for you!

what i do not know, however, is if there is a distinction between the gelatin from “natural sources” and the gelatin found in candy (i suspect there is). of course the gelatin based candy contains all that extra stuff that isnt good for you (food coloring, extra sugar, etc) but my point is that pure gelatin is good for you!

in any case if i feel like eating candy i make sure its gelatin based. even plain gummies dont have as much sugar as other candy products (in my opinion, based strictly on taste).

NickG April 5, 2009 at 12:38 pm

Rusty – what would your recommended weight be for a 5’10 male wanting to be Abercrombie lean at the following times?

Summer beach body perfection (best shape of the year) –

Maintenance – meaning late fall through winter-

Can you get that look following your:

Monday – Chest / Back then HIIT
Tuesday – Shoulders /Bi’s / Tris then HIIT
Thursday – Chest / Back then HIIT
Friday – Shoulders/ Bi’s /Tris then HIIT

Thanks,

Nick

DR April 5, 2009 at 6:54 pm

Rusty,

Your post reminded me of an old Married with Children episode when Peg won a personal trainer for a week and proceeded to kill him (literally) with a diet of bon bons and daily exercise consisting solely of channel surfing

The trainers healthy system couldn’t handle the inactivity and the junk food

admin April 5, 2009 at 7:42 pm

Greg,

It is funny when people think you need sugar for energy. A terrible strategy.

Scott,

Thanks buddy. I try to be clever and do succeed occasionally 🙂

Bryan,

Thanks for the compliment. I’m glad you like the blog. I guess I just try to make the info easy to digest and approach this whole “fitness thing” as getting fit while leading a fun life. I could tell people to workout 2 hours per day 5-6 times per week, but that would be a miserable life. I’ll try to post more…I used to only post once every 7-10 days and now I’m up to 2-3 times per week…so I am getting better.

Yavor,

I can eat gummi anything….gummi sharks, gummi cola bottles, gummi rats. Totally addictive. If there weren’t consequences, I could down a pound of this stuff.

Adam,

Yeah…on Friday I had a plate full of hot wings and some nachos along with 3 large IPA’s. I’ve been good the past two days and doing the same thing…a full Eat Stop Wat style fast today.

Rambodoc,

Love the longer comments…keep them coming!

Ron,

That may be the reason. The body is complex. I’ll probably do well with sugar until Easter. My family has a huge meal planned with a bunch of different desserts.

Mike,

People that eat carbs all the time definitely don’t feel the crash, but the good news is that YOU are the one who is more likely to use stored body fat for energy…a good tradeoff!

Elle,

I love the Bono reference. Speaking of Bono…love U2’s new song…”Get on Your Boots”. Crazy bass playing and sweet video. I don’t know how these guys keep coming up with the catchy songs.

Jeremiah,

That is funny. I think it helps people to hear about people in the fitness industry eating normal food. I recently saw a video where Brad Pilon (Eat Stop Eat), races Craig Ballantyne (Turbulence Training). Craig is running on a treadmill trying to burn calories at the same rate that Brad is eating. Brad eats 1/2 of a pizza and puts down 800 calories in just a few minutes. In the same amount of time, Craig burns 40-50 calories. It is a great vid.

justin,

GCFL…Gummi Club For Life…you know it! It is great stuff…followed closely by Starburst and Skittles 🙂

new_me,

Whenever I feel the craving to eat carbs, I make a large cup of green tea. It will kill the craving for 1-2 hours. I like drinking a few cups of green tea while I’m working. Good point on the insulin spike…that is terrible for productivity.

Brad,

White break may even be worse. I’m not going to say eliminate bread from your diet…I had a roast beef sandwhich yesterday on dark russian rye break with horseradish (it was delicious). Just slowly reduce the meals you have with any type of bread. Maybe replace a few of those meals with vegetables as your main source of carbs.

Andrew,

Donuts are tougher and tougher for me to eat. Just thinking of what they are makes it a tough deal. Not sure about your beef reaction.

Helder,

Good point on enjoying this stuff from time to time. Also…I didn’t realize about the link between location of body fat storage and carb intolerance. Good to know!

Cashford,

Mark Sisson had a great post on the longer terms affects of carb binges. He claims it can affect energy levels for 2-3 days. Kind of crazy!

Brian,

That wasn’t a very good article. I wrote it a while back when I used to “build incoming links” to this site. This whole blog is dedicated to that look and is much better info. My best stuff is on the site.

Yash,

You are right…carbs and fat is a bad combination…but you were having fun with friends, so not a bad thing. Hopefully you had a good time. I need to rent a cabin soon. I love hanging out for a few days in a remote location with 5-10 friends.

Rodney,

You sound like you are in great shape already. I wouldn’t worry too much, since you are just a few pounds away from your target goal. I’m not sure how long it takes for insulin sensitivity to improve…my guess is that it will vary greatly from person to person. I eat in a similar fashion as you…ocassionally I’ll go a bit more agressive and go 30 days of nothing but health food, but that is typically just once per year if I feel like I want to look extra sharp for a vacation.

josh,

Nice product (i360). Wish I would have thought of that!

FFBlog,

Eating low-carb or low GI carbs, allows your body to tap into stored body fat for energy. It just provides me with a steady stream of energy and I feel better. I think the key to being lean for a lifetime is training your body to use stored body fat for fuel and providing it with less “carb energy”. Obviously you do need some carbs…it is about balance.

Yavor,

Thanks buddy…yeah, I used to submit to article directories all the time for backlinks, but I would kick these out as quickly as possible. Over at ezinearticles.com, it shows that my articles have been viewed 518,000 times…but really those articles were back when I was trying to generate interest in my site. This site is much better…and the comments below each post make it a better place to get A LOT of info on each subject.

Woody,

One of the most popular posts on my site is all about fruit. Type in “fruit” into the search bar on the upper right hand corner of this site and click the post titled “Incredible Fruit Facts: Why Fruit Should Be A MUCH Larger Part of Your Diet!” Fruit is good stuff!

Gregg,

If you have a chicken Teriyaki restaurant nearby, order chicken teriyaki with vegetables instead of rice. I used to eat that 3 times per week at my old job. The other two days were Eat Stop Eat style fasts…so I wouldn’t wat until dinner.

pnw,

Insulin is an important subject, but I had to sneak this info in here. Articles that have “Insulin” in the title just aren’t likely to get read. Trying to have some fun with a technical subject.

Arya,

That Gummi Worm pic is awesome. They almost jump out of the screen! People have different opinions about variety. I typically do the same routine 8-9 months per year. I like to keep one exercise constant per body group, year round and add one or two exercises for that same muscle group that I can switch up. For strength training you want to become much more efficient by repeating a lift over and over for a long period of time. This trains your nervous system to create stronger and stronger pathways to the muscle…especially when the exact lift is performed. For building mass, it is all about shocking the muscle and this is why people would want to switch things up more when training for mass. Strength is all about repetition and training the nervous system to help the body perform a movement more efficiently over time…you wouldn’t want to switch things up as often. Note: for cardio it helps to switch things up on a regular basis.

Marie,

IF is kind of tough at first, but over time becomes easier and easier (and more effective). I wish I would have eaten lighter lunches in college! I slept through quite a few classes in the early afternoon.

Jonathan,

To get up for cardio? A cup of coffee…or 3 cups of Green Tea, will do the trick.

noone,

I hope you are right…LOL! I can eat my bag of Gummi candy and tell people that I’m eating health food. Going forward, when I do eat candy…I will make sure and go for the gelatin based candy. It is what I enjoy the most anyway.

Nick G,

You certainly can get that look following that routine, just make sure you do planks 2-3 times per week. Also…if you want to reach that point quickly and have 10+ pounds to lose…I’d throw in a “cardio only” day on Wednesday. One last thing, do a body weight circuit as your HIIT 1-2 times per week.

DR,

I didn’t see that episode. That show was pretty funny at times.

Great comments as always,

Rusty

Bryan April 5, 2009 at 9:43 pm

I took Friday night off diet wise as I was enjoying the Carolina vs. Villinova NCAA basketball game. The family ordered a Ultimate Pepperoni pizza. I had 2 big slices, then a small cup of chocolate pudding. I lost consciousness somewhere around halftime. The next thing I know the sun is coming up.

baz April 6, 2009 at 5:36 am

Hey rusty, i love the things you preach for instance toned is much better than bulk. I have been training for a while but i have absoluteley no idea of what weight i should aim for. I see actors and male models and so forth and think, wow i wish i looked like that. Mark whalberg during his calvin klein days for instance. But i have no clue at what these guys weigh. I know i need to get to 6-7 percent body fat but but i don’t know what weight i should get to and stay at. I look at my body everyday so i don’t see too much of a differnce, so i don’t want to keep increasing in size simply because i don’t notice change then one day realise i have gotten bigger than i wanted to. Any tips or ideas of what those guys weigh?

Chris - www.fitnessfail.com April 6, 2009 at 11:03 am

baz – it’s going to vary a lot with bodytype, so I doubt anyone can really give you a given weight for a given height.

Mark W. is also short and stocky – that makes a big difference on the visual effect of a given amount of muscle and bodyfat.

I’m tall and lanky – I know by experience that with the same relative size and bf % I don’t look nearly as impressive – since my longs and legs make me look thinner.

fitness-siren April 6, 2009 at 12:22 pm

Great post on Insulin sensitivity, Rusty. This is one major reason why I like ESE and one of the things that keeps me on the program. There is nothing like fasting combined with healthy eating to increase your Insulin sensitivity.

One more thing, I found an e-book cover right after I saw your reply…haha. Thanks though and I will keep them for future reference.

Carole April 6, 2009 at 3:00 pm

That’s true of all sorts of junk foods, not just sugar. I find that when I’m around people who don’t eat as well and I end up eating a bunch of stuff I wouldn’t normally eat – it just knocks me for a loop and it takes a couple days to get back in sink.

Felicia April 6, 2009 at 5:08 pm

Great article. A friend of mine is a definate Junk Food Rockstar and uses all of the excuses you mentioned.

I did have a question though. I know one reason that carbs and sugary foods are so bad is because it causes a spike in blood sugar and insulin followed by a plummet which makes you hungry and craving more carbs. However, does coffee and caffeine have this same affect?

andy barge April 12, 2009 at 7:17 am

Hey Rusty,

This makes so much sense. However when I eat sugary foods I have worse effects. It makes me “drugged” and comatose and I have to go to bed (regardless of the time of day). Also the muscles especially in my legs are shattered and I am unable to exercise. This lasts for about 3 days!! Do you think this is an excessive insulin response Rusty? If I dont eat strictly paleo/IF then this happens.

admin April 13, 2009 at 4:35 pm

Bryan,

I love basketball as well. Food is almost drug-like the way it affects the body. I know people look at food from a standpoint of how it affects body composition, but more attention should be paid top the way it makes us feel.

Baz,

All of those guys who are ripped weigh much less than you think. Brad Pitt (6 feet tall) was 155 for Fight Club. Tell me your height and if you have a light, medium, or heavy bone structure and your current weight and body fat percentage. I can give you a good weight to aim for.

Chris,

Good point. Even with all of baz’s details it will be hard to give him an exact weight to aim for.

fitness-siren,

The cool thing about the guys over at Graphics Genie is that they are extremely interested in seeing you succeed. Great guys!

Carole,

It is a bit tougher to stick with healthy eating when people around you eat junky food.

Felicia,

Coffee and caffeine can do this a little, but nowhere close to carbs. I do fine with caffeine and feel great even when the effect wears off. Just make sure you drink your coffee black.

Andy,

You may be even more sensitive to this stuff than others. Do some research over at Mark’s Daily Apple. He is a bit more informed about the Paleo Diet than I am.

Rusty

myra April 14, 2009 at 5:08 am

Hi Rusty

Its true what they say….. Everything in moderation. Its how you define moderation…. to yourself, that matters!!!
I had a —– few —- chocolates last night, well come on, give me a break! i worked from 07.15 to 10pm last night (i work for nhs rehab centre. breaks etc) i deserved a treat it felt really good! but i shall work it hard at cardio today, so its all good.

maz April 15, 2009 at 5:08 am

What i dont understand is how being insulin sensitive can send you to sleep…i too have a fairly clean diet but on the rare occassion i indulge in something sugary i turn into a mad woman! i get such a rush from the sugar i become hyper for around 30-60 minutes then ill suddenly slump and feel tired with a headache etc. Does this mean im insulin sensitive in a different way or is this normal? i generally have very little sugar in my day to day diet [only natural sugars] and have fairly even energy levels.

Oh and carbs never cause me a problem as long as they are eaten with protein and as a low gi type food. Carbs are a training mans best friend so stop slating them! [but i dont mean donuts!]

Jim May 29, 2009 at 10:38 am

I notice this as well. I thought it may have been for the Rx I am currently taking, but it may be a combo. I work 9-5 and all day at work I am pretty good, maybe a lil groggy around 3-4, as that time seems to go by slow, but not down right sleepy.

Once I get home at 5:30 I am fine. But this is when I have my meal. Its nothing huge, but I do splurge more on this meal than I do during the day.

Just to give example, heres my meals prior to dinner:

Breakfast: Bowl of cereal or oatmeal
11:00AM: PBJ sandwich or ham sandwhich
2:ooPM: protein shake, raisins
4:00: Some cashews and some type of fruit

So as you can see, pretty small meals. So when I get home, I have access to a lot more food. But I still keep it relatively OK, but I will go overboard. So I might have a sandwhich and lots of potato chips and a pepsi. Then I notice at like 6:30 I am usually knocked out on my couch for an hour or so.

Johnine Bailey July 23, 2009 at 5:06 pm

I have been overweight since I got pregnant some years ago but have been healthy physically for most of my life. I used to exercise a lot and noticed some fatigue symptoms and sleep problems so I went to a class for weight loss. A nurse introduced me to the South Beach Diet book and cookbook and they endorse the right carbs and the right fats there. I’ve noticed a big improvement in having less cravings since making this a meal plan even though I didn’t do it strictly for very long, it’s a great maintenance plan to do. The food is so each so cook when its fresh and you just use herbs and spices, not too much salt or oils. I feel much better about myself now and I can’t stand even sugar in my coffee.

I’ve read not to be strictly no sugar though. Do you know more facts about artificial sweeteners? Why shouldn’t you be very strict about fats and sugars?

Sheena August 13, 2009 at 11:16 pm

That’s a good article!
These days, I’ve been eating alot of healthy food. When I say “healthy”, i really do mean it, because i watch every single thing that i put in my mouth. Most of the time, i make sure that i eat the lowest amount of fat in my meals. But the problem is that I can only last 3 or 4 days eating that way, because once i see some junkfood around me, i start losing my discipline (especially when my whole family munches chips infront of my face) . I hate it when i start pigging out, because I immediately gain a huge belly and i feel like i’m about to explode by throwing up. Anyways, I’m only 14 and i’ve been working out for a month. I usually get great results because i changed my way of eating. Although my weekness is : pigging out once I have achieved my goal of getting a flat stomach. I really need help on this. Got any advice for me ?

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