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1364: How Low Carb Diets Affect Hormones, Steps Needed to Battle the Obesity Epidemic, Why Old Man Strength is Real & More | Mind Pump

Key Takeaways

  • Any diet reducing overall health will lead to hormone imbalances regardless of its popularity
  • People want the easy lie instead of the hard truth
  • Slow negative reps increase time under tension and are a way to overload when the range of weights is limited
  • Priming (not the same thing as warming up) reduces injury risk, increases functional range of motion, improves strength output, and improves overall performance and efficacy
  • Eliminating subsidies for food and food products such as corn, wheat, and soy could be one way to combat the obesity epidemic
  • With any diet, the key is listening to your body’s signals and not buying into the hype of what has worked for others  

Introduction

The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).

In this episode, Sal, Adam, and Justin answer listeners’ questions about the effects of low carb diets on hormones, strength as we age, fitness marketing to men and women, and the obesity epidemic.   

Priming

  • Priming is not the same thing as warming up
  • The purpose of priming is to prepare the central nervous system to fire the proper muscles used the during exercise (as opposed to warming up which is primarily for injury prevention)
  • Priming reduces injury risk, increases functional range of motion, improves strength output, and improves overall performance and efficacy
  • Priming leads to greater physiological response and reduces the risk of injury
  • A new study shows priming the body before exercise or athletic endeavor produces greater force and improved performance
  • Priming effects can last 40-60 minutes
  • Example of priming for barbell squat and deadlift: 90/90, prone cobra, single-leg toe touch

The Power of Negative Reps

  • Slow negative reps are a way to progressively overload when the range of weights available is limited
  • Safer, smarter way to train versus more reps, more weight, and more sets which can have a bad effect on one’s form
  • Spend several seconds on the descent to increase time under tension and improve strength
  • Method: take a weight you would typically be able to do 15-20 reps with and do 10 slow negatives instead
  • Other suggestions: pause squats, slow tempo of entire rep

Is “Old Man Strength” Real?

  • We often overlook the fact that strength is also skill-driven
  • There’s a learned way to apply force that makes it most effective
  • Old man strength is real: there has been so much central nervous system stimulation which translates into more efficient use of muscles

How to Solve the Obesity Epidemic

  • Processed foods flooded the market in the 80s and 90s
  • Putting regulations around obesity never works
  • Eliminate subsidies for food and food products such as corn, wheat, and soy
  • Corn subsidies got so high they overtook sugar cane and before we knew it everything had high fructose corn syrup
  • Education is key: create more opportunities for kids to get exposed to better information
  • Incorporate strong messaging and action about nutrition and exercise within the school system
  • Expose kids to better examples of health
  • The campaign against tobacco was successful and played a role in the reduction in tobacco use and could be a model to emulate

Effects of Low Carb Diet on Hormones

  • Poor health leads to hormones imbalances and hormone imbalances lead to poor health
  • If you are not listening to your body’s signals and low carb dieting is not giving your body what it needs it can have differentially negative effects on men and women:
    • In men: low testosterone
    • In women: thyroid issues
  • If a low carb diet improves health, it will positively impact hormones
  • Any diet that is reducing your overall health will lead to hormone imbalances regardless of hype
  • More success possible by raising people’s healthy fat and reducing carbs than otherwise
  • Overall, low fat and low protein diets are more damaging than low carb

Fitness Marketing to Men versus Women

  • There’s a fine line between tailoring message and aesthetic appeal to men versus women
  • Some fitness programs work for men and women but differential messaging could reach a wider audience because priorities may be unique
  • Men and women search for topics and exercises that feel specific to them, for example, “best ab exercises for men”
  • When it comes to fitness and nutrition, the reality is people want the easy lie instead of the hard truth
  • It’s better to get people in the door then open lines of communication
  • Speak to people the way they want in order to get their attention then build trust
  • Marketing to specific people is all about bringing people in and training them the right way instead of having people respond to worse programs and gimmicks

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Notes By Maryann

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