Monday, November 6, 2017

Dear Mark: Gender and Retirement Mortality, Muscle-Sparing Keto, Freezing Keto Recipes, Net Carbs, and Carb Timing

Dear_Mark_Inline_PhotoFor today’s edition of Dear Mark, I’m answering 5 questions from readers. First, are there differential mortality effects of mortality on men and women? What role do social networks play? Second, is ketosis muscle-sparing? Yes, and here’s why. Third, which of the recipes in Keto Reset can be made ahead of time and frozen? We’ve got some busy parents here, after all. For the fourth question, I clarify my stance on net carbs and whether or not to count vegetables. And last, I explain how is is not necessarily ought.

Let’s go:

Sheila asked:

I noticed that the retirement paragraph was about men. I’m betting that women do better in retirement than men. Perhaps because women often have a better social network??

Great question. Turns out that you’re right—women suffer no hits to mortality with early retirement, whereas men do.

In one study of blue collar workers, each additional year of early retirement increased the risk of early death by 2.4 points in men. Women were unaffected.

You may also be correct about the effects of social networks in retirement. One study tracked a group of retirees with two social group memberships for 6 years. Those who retained both group memberships had a 2% chance of dying. Those who retained one group membership had a 5% chance of dying. Those who lost both group memberships had a 12% chance of dying.

I don’t have any research to cite, but from my extensive dealings with that segment of the population, I’d wager a guess that women are better at maintaining social networks. Just a hunch.

Pcskier followed up from last week:

So there is less risk of accessing lean tissue for energy when in a ketogenic state, since the body is ‘better’ at accessing fat stores and that becomes preferential to accessing muscle stores….?

Precisely. Ketosis evolved as a way to counter lean mass degradation during lean times. Lean mass—muscle, bone, connective tissue, organ—is essential for physiological function, resource acquisition, and general robustness. If the first thing your body starts to do after a half day without food is break down your muscles to convert into glucose, you won’t last very long and you won’t be very good at acquiring food.

Ketosis provides an alternative fuel to glucose. You’ll still need and make glucose, mainly for brain function, but the amount required is much lower than normal. A lower glucose demand means you can get by without eating so much and your body won’t be compelled to break down lean tissue to make it.

Meghan Shaw asked:

Hi Mark, First time caller, long time listener. Just finished reading Keto Reset. As a mom with two young kids I’m going to need to prepare a lot of stuff for the first 21 days in advance. Do you know how well the recipes in the book do if frozen after they are prepared?

Most of the main courses are very amenable to freezing. Many of the snacks and sauces and dressings, if not freezable, can be made ahead of time and stored for days to weeks.

The breakfasts and salads won’t freeze very well, but I don’t think most people expect foods from those categories to freeze well.

We’ll be offering a post in the coming weeks on making recipes freezer-friendly, so be on the lookout for that.

Finally, just curious as to how young? Kids as young as 2 or 3 can “help” around the house. You won’t want them wielding knives or flipping omelets, and they’ll probably make a bigger mess than you would otherwise, and it’s very likely that they’ll slow you down, but at least it keeps them occupied and participating, rather than screaming at you from another room to read the same book for the twentieth time. Get your kids involved in kitchen work as soon as possible.

April Lachlan asks:

The book mentions not counting some carbs such as those in leafy vegetables – do you have a list of items not to count – or is it just lettuce and kale? The book also advises to count all carbs and not calculate net carbs – but other info on primal blueprint mentions net carbs. I’m just looking for a bit of clarity on both of these points please.

Here’s how I see it.

Above-ground vegetables: ignore. They don’t count toward carb counts. You’re not carb loading with broccoli, nor will it knock you out of ketosis.

These include but aren’t limited to:

  • Lettuce
  • Spinach
  • Kale
  • Chard
  • Brussels sprouts
  • Broccoli
  • Broccoli leaves
  • Beet greens
  • Tomatoes
  • Cucumbers
  • Zucchini and other summer squash
  • Olives
  • Leeks
  • Green beans
  • Mushrooms
  • Peppers
  • Scallions
  • Cauliflower
  • Cabbage

For other carb-containing foods, like fruits, starchy vegetables, winter squash, count the total carbs rather than net. Fiber’s great. Fiber doesn’t become glucose. This is all true. Still: count total carbs.

Do I think net carbs is a bogus concept? No. My aim is just to simplify things as much as possible. Having to count non-starchy vegetables and then also having to subtracting fiber from carbs every time you eat some butternut squash are unnecessary complications.

So I’m a liitle confused…, should we eat carbs within 2 hours after training or When Hunger Ensues Naturally (WHEN)?

If you’re trying to use dietary carbs to refill muscle glycogen, and you want to do so as efficiently as possible, eating them within 2 hours after training maximizes glycogen synthesis.

I’m not saying you should do it one way or the other. I was just explaining why some people might find it advantageous to eat carbs shortly after hard workouts. Physiologically, your body’s just better at turning those carbs into muscle glycogen in that time frame—and that means they don’t impact your ketogenic state.

Glycogen debt, once accrued, remains. You can pay it back at any time. There are just certain times and contexts where the payment goes through more quickly.

Thanks for reading, everyone. Take care, be well, and leave a comment or question down below!

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The post Dear Mark: Gender and Retirement Mortality, Muscle-Sparing Keto, Freezing Keto Recipes, Net Carbs, and Carb Timing appeared first on Mark's Daily Apple.



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Mug Shot

This was a popular mug shot on Instagram! Sadly I didn’t buy the mug (it was a gift), so I don’t know where it came from. I love it, though!

We had the coziest fall weekend, and made the most of colder temperatures and gray skies. I forgot to share a Halloween photo with you, so here is a belated mug shot of Batman himself!

On Friday evening we went out to a friend’s Harvest Party and watched the sun set with these beautiful mountain views.

I took a Tuscan salad (that I am sharing more about later this week!) and had yummy chili too.

On Saturday morning we were up bright and early for Mazen’s soccer practice. I’ve been into toast with classic peanut butter and jelly this week!

I was so proud of my little man who scored 7 goals in his game – go Eagles!

After soccer we went to Barnes and Noble to pick out a book as a treat for getting shots on Friday. I was very enthusiastic about all the books, but I knew it was all over when we saw the huuuuuge shelf of Legos.

Ultimately, I caved and he came home with a Ninjago set. (But we did look at some books and went to storytime!)

I had a delicious London Fog while I was there too. It’s my favorite Starbucks drink!

Saturday lunch was a salad with Whole Foods salad bar toppings, plus Kombucha!

Saturday afternoon we snuggled for 4 hours. It was one of those cozy fall cloudy days with drizzles where snuggling was just right. We watched BFG (Big Friendly Giant) and played theater with popcorn and Halloween M&Ms!

Dinner was chicken with roasted brussels, mushrooms, and butternut squash fries.

After dinner, I went to a concert at First Presbyterian starring the singer Teresa Wakim, who is also a KERF blog reader! Teresa is a soprano who lives in Boston and joined the Charlottesville Baroque Ensemble, Three Notch’d Road, for a beautiful performance! Check out her website to see if she is performing near you. Her voice is stunning, and it was so fun to hang out afterward. She has been reading KERF for 10 years!

The boys stayed home to build the new Lego set!

On Sunday morning we had french toast, bacon, grapes, and lots of coffee in preparation for a full day of soccer.

I had a banana and some Back To Nature cheese crackers for mid-game fuel, and a Quaker Breakfast Flats after! Soccer days are tricky because our games are often during or just after lunch, so I tend to snack a lot all day and have a big breakfast and dinner.

My co-ed game was cancelled due to a soggy grass field, so I played 2.5 games of women’s league. My team had a double header and I stuck around to help out the pink team too.

All in all, I covered 11 miles in almost four hours of soccer! I find this to be so funny because I would NEVER go for an 11 mile run. I wouldn’t even go for a six mile run, but I cover so much ground during a game!

How did you spend your weekend?!

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Clean Eating Sage Butternut Squash Fries Recipe

This clean eating sage butternut squash fries recipe is the perfect snack for an autumn afternoon. They make a great after-school snack and adults will love them just as much as kids! And what a… Read more →



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