Bart Kay Answers Questions About Diet And Nutrition Science From An Unusual Perspective
Today I interviewed Bart Kay, the Nutrition Science Watchdog on the subjects of Diet and Performance.
I think this interview will be interesting for people that want to get a deeper understanding of what we really know about nutrition and disease.
Bart may surprise you with his understanding. He is a former senior lecturer in clinical physiology (both cardiovascular and respiratory), and in exercise physiology, nutrition, research methods, and statistics.
Bart has published several peer-reviewed research and review articles, as well as book chapters, and More. Part of Bart’s mission is to set the record straight about the facts and fallacies in Nutrition and physiology!
Whether or not you agree with Bart, you’ll most likely be inspired to reconsider what you think you new when it comes to diet, nutrition, and performance.
Here are some of the questions we go through below:
Many people believe a plant-based diet is the most healthy diet, and some people believe a fully vegan diet is optimal. Why are they wrong, and what could go wrong with their health if they follow a diet like this?
What are the top lies circulating Vegan or Plant-Based Diets?
When confronted with the idea that a vegan diet is not healthy, many vegans will refer to vegans they are aware of that have grown up on a vegan or vegetarian diet, and seem very healthy. Examples of the people often referred to as models of health are Nimai Delgado (raised vegetarian and now vegan) and Nina and Randa (They have a channel on Youtube and are the daughters of Jeff Nelson who owns the website VegSource.com)
Many Vegans have come to believe that soaking beans and boiling foods will nullify the effects of anti-nutrients found in plants. Is there some truth in this?
Can anyone thrive on a Vegan Diet?
When it comes to bodybuilding or demanding fitness activities, what types of foods are best for performance and recovery and what’s the most compelling evidence to support this?
What are the ideal foods for human consumption to thrive?
Many people have come to believe cholesterol is the cause of heart disease, and they associate eating animal foods with disease in general. Can you speak about this and explain why it’s not a concern?
Is there a place for fruit in the diet?
Is there an agenda to get people eating more plant foods? If so, are the people promoting this agenda aware that it’s potentially bad for health?
The 2 Types Of Diets Science Truly Supports
There are 2 ways of eating that can work for humans. One seems to be superior to the other, but the jury is still out.
One way is about eating high carbohydrate and very low fat and the other is about eating high fat and very little to no carbohydrates.
This simple ex vegan recipe may not appear to be something you’d eat for health, but it tastes great, and it might be good for you.
I’m always looking for the best solutions to being as healthy and fit as possible; I also like to keep things pretty simple.
This meal is something I made up recently and it tasted real good.
Since I started eating more meat, my blood pressure is lower than it’s been in years.
At my last visit to the doctor the nurse told me she doesn’t usually see blood pressure as good as mine all day long.
I’m not bragging; I just think it’s interesting that my blood pressure is so low now, and it was on the rise as a vegan. I’m sure a lot of other factors could have played into this, but it’s interesting nonetheless.
I hope you try and enjoy this food combination. Let me know if you’d like to see more videos like this one on Things Very Good.
Is Eating Meat again after being vegan bad for your health?
Is a rise in cholesterol after quitting vegan a bad sign or could it be good?
Today I’m sharing 3 blood tests from when I was Vegan, and 1 from very recently. The recent blood test from is after I switched to eating animal foods again.
The Vegan tests only show Cholesterol, Triglycerides, and Blood Sugar, but my more recent test shows a much more comprehensive blood panel.
I’m not an expert on reading blood tests, so if you want to chime in with your expertise, please do.
That being said, there’s a big divide between Doctors regarding how to interpret the results of a cholesterol test.
Plant based doctors and some others, will argue that lower cholesterol is always good, but there’s a growing number of Doctors that believe it’s more about Cholesterol ratios, and that higher cholesterol doesn’t always mean health problems are on the horizon.
The evidence regarding the lipid theory is being questioned by groups like the Weston A Price Foundation and many people following Ketogenic and Carnivore Diets.
If you are interested in this argument, you might find the film FAT interesting. It’s available on Amazon Prime.
In the video on this page, you’ll see my actual blood test results, and I give you my opinion, based on what I’ve learned.
On my Dad’s side of the family, a lot of people including my Dad have had heart problems. My Dad had angina, so it’s surprising to me that I’d be eating more cholesterol foods.
The above being stated, I’m not worried about it. I think eating quality foods makes a difference, and I can always eat more plant based for a time to get my cholesterol levels down.
Very recently I did a week long experiment of eating only foods from animals. I became interested in this way of eating as a result of listening to a lot of Ex Vegans, and also a few people that believe eating mostly meat is ideal for humans.
Dr. Shawn Baker, is someone that I respect, and his knowledge and experience really opened me up to eating more animal based foods.
The 1st day eating carnivore was easy, but different than I expected. I’ll be posting videos for the rest of this week if you’re interested in seeing my full experience.
Days 2 & 3 Eating Carnivore
You saw above how my 1st day of carnivore was and now I’ve shared everything I ate on days 2 & 3 in this carnivore update. More is coming through the week.
My 5K time was not as good as usual, but it might not be related to eating carnivore as I’ve explained in the video.
I’m definitely getting a lot of my calories from organic milk and cream. I’m not sure if many other carnivores are doing this, so I’ll look into that a little more to see if it’s recommended, and report back what I find as the week goes on.
At this point, I don’t feel like it will be hard to make it through the week, but I think I will be happy to have green smoothies and some of my other favorite foods again when this week is over.
On Day 4 Something happens, so don’t forget to check back and see.
So Days 4 & 5 Of My Carnivore Diet Experience Are Live Below Now!
Was that a little bit too much information?
Days 6 & 7 of the Carnivore Diet Experiment have arrived, and this is my best video about the experience so far. It might even get you laughing.
I’ve included a wrap up the day after finishing a week of eating only animal foods to sum things up. I also consume my 1st plant source food since I started eating carnivore in the video.
I hope you enjoyed me sharing this week long carnivore experiment with you.
I have to admit it, the weakest part of my body was always my core strength. Therefor I used to overdo ab workouts even though I have never even liked them. They were always hard to do for me since my core strength wasn’t there to help me through the workout.
I kind of managed somehow since I was always active in my life and was in shape most of the time. I have strengthened my abs just enough to not have any physical problems and have enough core power to feel strong and balanced.
However throughout the years this situation got worse and worse and then I got under the spell of the idea that if one does enough exercise, there is no need for extra, specific abs and core workout. Tell you honestly, I was just relived that there is any kind of scientific study that gives me an excuse not to have to work on my abdominal muscles. So I didn’t research it too long, I jumped on the wagon and didn’t do anything for my mid section other than staying active, as I have mentioned that before and sticking to my regular workout routine, which has contained sometimes less sometimes more whole body exercises, which made me believe that my abs are taken care of.
Then things got even worse. I got blessed with three kids 🙂 After my third pregnancy my abdominal muscles didn’t ever get to where they were before the pregnancies. I have read a lot about it and realized that this condition is quite common after a woman had several pregnancies. I had an opening about a two and a half finger wide, which means that I could fit two and a little of my third finger, put next to each other in the opening between my abdominal muscles. That’s the way people measure how wide the opening is.
First that discovery didn’t change anything and I still wasn’t doing any abs strengthening exercises. Since I had that condition, I believed its better to leave it alone now, until my ab muscles close.
But they didn’t and sometimes the opening actually widened instead of getting better. I also had a pouchy look to my stomach, to my lower abdominals, giving the illusion that my tummy was poking out, when actually I just had weak ab muscles and the opening enabled a bulging, which didn’t cause any pain, discomfort or physical problems, I was happily doing long runs, 30-60 minutes whole body exercises, even worked out with heavy weights, and the bulging wasn’t really a bulging, it just felt like it 🙂
Then I have started to reconsider of the idea that one doesn’t have to do extra ab moves, if the person is active and what I have described above. I have slowly, a little even too slowly, after several years, started to realize that unless I do something about it, my situation is going to be worse and worse. One day I have decided to start to do ab workouts again and being the stubborn person I am I have jumped full hearted into working on flattening my stomach and work my core up to a power house.
Obviously that was a mistake. I wish I would have done more research on that subject. I don’t think its a common mistake to start to do lots of abdominal exercises but in my condition it was. I have worked out a lot and used heavy weights, then I have just started to do the same, incorporating ab workout routines every time I have worked out and even on days when I didn’t, I still challenged my mid section.
After about 5 months of doing that, I got injured with a hernia, right above the belly button. That was the peak of the mistreating of my stomach area for several years or maybe even decades. That was the unavoidable sign that I had to change something about that.
The hernia was minor, an easy fix, but it kept me thinking… I have started to research everything about open abdominals and abs generally. I have read everything I cold about these two subjects and I have made a plan.
I had to learn how to live with open abdominals and how to make the condition better and I had to educate myself about how to strenghten the core generally. All of the research in these two subjects benefited me tremendously.
Finally I had hope, that I can turn the years of abuse around and build a power house, a foundation for my body in a healthy, most structured and scientific way.
However, I didnt go to far with my enthusiasm. I did some changes. I have learned what abs exercises to do and how to do popular abs exercises to actually narrow the opening in my abdominals and create a steel hard core. First I have only done the alternated,open abs workouts, then later, when I have felt strong enough and saw that I am ok, started to add common ab moves.
I still havent enjoyed them tremendously, but I didnt hate them anymore and expected great results from my plan. I have seen improvements right away and I should have stayed with my routine, but I didnt. As soon as I have gained my strengh and confidence back and flattened my belly more than ever before, I have fell into the old habit of ignoring the mid section. Here and there I still have incorporated ab workouts but not near enough.
Just recently, in the last year I have finally decided to do abs regularly, remebering all the smart things I have learned and experienced throughout the years. I did incorporate a minimal amount of abs in my workout days a couple times a week, max. it was more about, “Abs, checkmark” kind of feeling.
Now I am done with old habits and old believes and hopes that one day my tummy will magically flatten and strenghten itself. It won’t. Now don’t give me wrong, I am not complaining at all. I am in shape and proud of my body, I dont feel like my stomach is bulging out. (But is sure feels like it sometimes).
I just want to develop and maintain the strongest core I can possibly can, through regular, daily exercises. I calculated that about 10 minutes abs a day, 6 times a week will get me the famous results I am looking for, and this time it would be hard to change my mind about it.
I just needed some good abs workout routines.
So let me introduce to you my first, 5 Minutes Abs Challenge video, which hopefully will be one of many in the future to come. In this video I focus a lot on the obliques, creating a nice, welcoming frame for the lower and upper abdominal muscles.
As I said, I will do them for about 10 minutes a day, about 5 days a week. In the case of this video, since it’s 5 minutes long, I will do the routine twice, starting the video again, when it’s over.
The video I’ve posted here is a talk between James Grage, Dr. Osbourne, and Whitney Reid about the Keto Diet.
Update: Since I created this post, the video was removed from Youtube. I apologize because it was such a helpful video for understanding the keto diet. I’ll do the best I can to find another video that is as informative about keto diets as this one was.
They are not so much debating the ketogenic diet, as they are having a friendly and informative conversation about it.
Keep in mind these folks have tried the keto diet and Dr. Osbourne has helped many people to do some form of what people refer to as the Keto Diet.
I’ve posted it because it reveals a lot of truth about Keto and being in ketosis. (Update: The debate video about ketogenic diets was removed so I replaced it with another video from Dr. Brett Osborn)
Right now there’s a lot of interest in doing a Keto Diet, but most people don’t really understand what that means, and many people believe they are following a keto diet, but they are not actually in ketosis.
This video clears up a lot of the confusion and will help others to really understand what they are getting into when they are considering following a diet like this.
Some of the questions answered are about the ketogenic diet are:
Can you build muscle mass while you are in Ketosis?
Do you need to be in Ketosis to lose weight?
What does it really take to be in ketosis?
There are many other questions answered about the Ketogenic Diet in the video, and if you have the patience to listen to this talk, you’ll learn a lot, and you’ll probably be a little surprised even if you are familiar with Keto.
5K In Under 21 Minutes 30 Seconds – How I Smashed My Personal Best 5K Time And You Can Too
If you’re ready to beat your current 5K time of more than 21 minutes 30 seconds, you’re in the right place, & I’m going to share the exact conditioning and strategy I used to do it.
Conditioning To Run a 5K In Under 21 Minutes 30 Seconds
I’m very excited about the fact that I just broke my personal best treadmill 5K run of 21 minutes 40 seconds. I have been wanting to break my personal best for several months, but I just wasn’t getting there with the strategy I was using.
The good thing is I was conditioning myself to beat it all the time I was trying, and I hope my experience helps you.
For starters, if you run 8.5 mph for the whole 5K you’re going to beat a time of 22 minutes.
For conditioning, I recommend getting used to running your 5K in under 22 minutes several times, so you feel confident doing it anytime.
I also found that running 8.5 mph for the whole distance works, but I like to break it up a little and I think this could be helpful for you.
Try running 8 to 9 laps (2 to 2.25 miles) at 8.5 mph, then take a break for a lap or less at 7 miles per hour.
Wait until you feel a little drop in the pain you’ve been feeling at 8.5 mph, then jump back up to 9 miles per hour for a couple of laps before finishing most of the last lap at 8.5, and then jumping up to a sprint of around 10 mph to finish.
You can obviously play around a little with the last mile to 1.25 miles, the key being to make sure you are still consistently finishing in under 22 minutes.
This conditioning will give you the confidence to make the leap to a 5K in under 21 minute 30 seconds.
The Exact Strategy I Used To Smash My Personal Record And Run A 21 Minute 9 Second 5K
1st, I decided, no matter how painful it was, I was going to smash my 21 minute 40 second 5K time on my next run.
I was committed, and you should commit as well.
I decided I was going to run at 9 miles per hour the whole way if I could, knowing that would smash my record, but I was for sure going to do it long enough to KNOW I could beat my personal best time.
The 1st quarter mile at 9 mph was difficult, but I’m happy to let you know, it got easier after that, and I maintained that speed for almost 2 miles.
I knew that was plenty good to beat my current best, as long as I maintained 8.5 miles per hour the rest of the way.
From there I ran up to 2.75 miles at 8.5 mph; Then I jumped back up to 9 miles per hour up to the 3 mile mark; Then finished off with a sprint for the last .11 miles.
It was surprisingly easy to sprint the last .11 miles, knowing I was going to smash my previous personal best, and I think you’ll feel the same when you’re committed to it.
So that’s how I did it. I hope this helps you to smash your time of 21 minutes 30 seconds or longer 5K time. Now that you know my strategy, maybe you can run just a little longer at 9 mph and finish in under 21 minutes.
Thanks for reading about how to run a 5K in under 21 minutes 30 seconds at Things Very Good. I’m honored to have you here.