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Joshua Rainer 欢迎大家。本期节目的核心议题是糖 。他指出，糖目前在饮食领域是一个非常热门的趋势，甚至可以说是“巨大”的潮流，这在他看来是前所未有的。他认为有必要深入探讨这个现象。

他观察到，各种不同饮食背景的人都在关注糖，包括：

• 素食者
• 曾经的荤食者
• 雷佩特的支持者
• 健美运动员
• 曾经的乏食者

Rainer 认为这股潮流正在以多种方式席卷饮食界。虽然饮食趋势总是在循环，但他感觉这次糖的流行有些特别。

对高碳水纯素食者的提及与认可

Rainer 特别提到，YouTube 网友可能对高碳水纯素食代表人物如 Durian Rider 和 Freelee the Banana Girl 非常熟悉，他们很早就开始谈论糖。他表示会给予他们应有的认可，承认自己从纯素食视频博主那里学到了东西，尽管他以前从未想过会这样做。

饮食周期的普遍模式

Rainer 描述了一个常见的个体饮食周期模式：

1. 初期接触与益处：人们接触到一种新的饮食方法，遵循其规则（有所为有所不为），初期会看到一些益处。
2. 问题浮现：一段时间后，这种饮食法的组合（做了什么和没做什么）开始产生问题，例如出现营养缺乏、某种物质过多或过少等。
3. 转向新的饮食法：于是人们转向下一种饮食法，这种新的饮食法恰好弥补了上一种饮食法的不足。如果上一种饮食法导致某种物质过剩，身体可能暂时还能维持。

从低碳水到高糖的转变浪潮

Rainer 指出，近年来荤食流行，许多前素食者转向吃肉。而现在，在生酮饮食和荤食流行一段时间后（荤食在2020年新冠疫情期间真正开始流行），以及更早的低碳水饮食趋势（如90年代的阿特金斯饮食，2000年代中期的原始饮食，尤其在CrossFit兴起时），许多人已经在低碳水的心态和策略下生活了数年甚至数十年。他们避免糖、水果，甚至淀粉。健美界则流行复合碳水化合物。

他认为，现在的情况是，许多人尝试了各种“极端”的饮食法（从一边到另一边），在两边都发现了问题，感觉“邻家草更绿”之后，不知何去何从。出乎意料的是，糖似乎成为了答案。

Rainer 的个人饮食经历与转变

Rainer 分享了他自己的饮食历程，以便听众更好地理解他对饮食和饮食趋势的看法：

原始饮食 (Paleo) 初期：大学时因练习CrossFit开始原始饮食。当时有一种观念，认为不吃碳水就会发生奇迹（他从未体验到）。他一度因为碳水而不吃胡萝卜，却同时因为大学生活而饮酒摄入碳水。他感到极度疲惫，白天精力不济，学业受影响，生活痛苦。

“旧石器健美饮食”：大学毕业后成为私人教练，在CrossFit健身房执教，参与奥林匹克举重、力量举和大力士训练。他很快发现碳水对运动表现至关重要。

• 他的饮食转变为他称之为“旧石器健美饮食”：注重红肉（而非鸡肉、罗非鱼等），选择食物时考虑炎症因素，大量食用易消化的白米饭、一些土豆（白土豆、红薯）、鸡蛋、少量乳制品（如生牛奶）。
• 对水果和糖的顾虑：他并没有吃很多水果，因为普遍观念认为糖有害。他提到当时流行的说法，如橙汁和可乐一样，或者士力架比橙汁更健康（因为糖分或热量更低）。

引入大量碳水与宏量营养素追踪：

• 开始在饮食中加入大量碳水化合物并追踪宏量营养素 后，他的运动表现大幅提升，体脂率降低，身材精干。
• 他曾为参加大力士全国赛减重，从约220-225磅减至200磅，主要通过减少脂肪和少量碳水化合物（训练日仍保持约300克碳水）。
• “赚取碳水”的心态：尽管摄入碳水，但内心深处仍认为糖有害，碳水化合物本身需要通过训练来“抵消”或“赚取”。不锻炼就不敢吃碳水，休息日则会吃大量鸡翅（高脂肪）。他认为这在无意中实现了高脂肪日的平衡。

CrossFit 界的饮食转变 (约2015年)：

• 顶尖CrossFit运动员从“吃大量旧石器食物”（可能包括一些红薯或少量水果）转向计算宏量营养素的高碳水表现饮食。
• 许多运动员因此减掉了10-15磅脂肪，体型变得更精干。他举例冰岛女运动员 Katrin Davidsdottir，在采用宏量营养素指导后，体型从相对“丰满”变得“撕裂”。
• Renaissance Periodization 和 Working Against Gravity 等宏量营养素指导机构在CrossFit界影响力扩大。

对糖的观念松动与亲身体验：

• 尽管碳水摄入增加，但“不应吃糖”的观念依然存在。糖被认为只能在训练中快速补充能量时食用。
• 他开始在训练中喝橙汁（之前喝生奶，认为更全面营养，但牛奶消化慢）。
• 随着碳水和水果摄入增加，他逐渐变得更瘦。
• 早餐的改变：过去早餐吃大量食物（炒蛋、鸡胸肉、燕麦粥），导致训练前需要等很久消化。后来改为希腊酸奶和燕麦粥（加冷冻浆果），发现可以立即去健身房，并且体型越来越精干。

2019年：高碳水、高水果、高糖分的巅峰期：

• 开始大量摄入碳水、水果和含糖食物（如蜂蜜，但仍避免蔗糖）。
• 这是他感觉最好、体型最佳、最强壮、最精干的时期。
• 他形容自己的代谢“火力全开”，甚至有些难以承受。
• 日常生活与训练：

  早餐后带狗在海滩散步5英里，然后步行去健身房，训练数小时，期间饮用大量橙汁。

  之后去威尼斯海滩木板路吃超大份的巴西莓碗 (acai bowl)。每天摄入至少500克碳水化合物，蛋白质约200克，脂肪约60-80克。

  下午再去Gold's Gym进行健美训练。精力充沛，体脂率约10%（DEXA扫描结果接近11%），大力士训练成绩不断突破。

停止高糖饮食的原因：感觉无法跟上饮食需求，对微量营养素、B族维生素、脂溶性维生素、矿物质的平衡了解不足。

转向荤食：出于本能感觉需要“拉回”代谢。他后悔当时不知道更多关于雷佩特理论的知识来稳定这种状态。

最初接触雷佩特 (Ray Peat)：2014年在原始饮食脸书群组中首次听说，当时被认为是“怪人”，他并未在意。2021年在Instagram上再次看到，年底开始深入研究。

错误的弯路：生食原食 (Primal Raw Meat)：在探索肉食的变种时，他被“生食”（Aginus Vonderplanitz 的生食理论）吸引，这种饮食也包含牛奶和水果，但最终对他造成了负面影响。

饮食趋势的交汇：纯素食与原始饮食/生酮饮食/荤食的共同点

Rainer 指出，尽管纯素食和原始饮食/生酮饮食/荤食看起来截然相反，但这两类人群中的大多数人都有一个共同点：避免糖。糖被视为“饮食界的魔鬼”，是明确的“恶魔”。他对此感到困惑，因为糖天然存在于水果和牛奶中。人们试图通过区分“精制糖”、“添加糖”来合理化这种恐惧。

各种“限制性”饮食的共同问题：能量不足与代谢下降

Rainer 认为，许多饮食法（包括传统纯素食、原始饮食、生酮饮食等）都存在能量不足的问题，导致代谢率下降：

• 传统纯素食者（尤其生食纯素食者）：不吃糖，主要吃蔬菜和复合碳水化合物。热量摄入极低，脂肪主要是多不饱和脂肪酸（如亚麻籽油、坚果种子），蛋白质和总能量摄入不足。
• 原始饮食者：许多人避免碳水化合物，即使吃碳水也主要是淀粉（如红薯），可能添加牛油果。
• 共同结果：这些饮食都导致代谢率下降，碳水化合物和脂肪摄入不足，蛋白质也可能不足（原始饮食之外）。长期来看，人们体重减轻，但身体状况恶化，加速衰老。

糖是解决方案？

Rainer 提出一个大胆的设想：如果解决所有这些问题的秘诀就是糖呢？ 他再次提到 Durian Rider 和 Freelee 的高碳水、低脂、低蛋白纯素食理念：大量摄入碳水化合物（水果、糖、淀粉），身体会变瘦。关键在于不限制能量摄入来达到目标。

非纯素食高糖饮食的两个阵营

Rainer 认为，在非纯素食的高糖饮食阵营中，目前主要有两派（他强调这都是非常新的发展）：

1. 科尔 Cole Robinson 和 马克 Mark Bell 派：Cole Robinson 以其极端言论（骂人胖、不准吃）出名。Rainer 最近才得知他已180度大转弯，开始疯狂摄入碳水化合物。
2. 雷佩特(Ray Peat) 派：X 上有庞大的雷佩特群体，一直在讨论糖有益健康，不应怕糖。雷佩特的理论还涉及脂肪、蛋白质、矿物质等细节，更侧重于整体健康而非单纯减重。

雷佩特风格饮食的常见问题：增重

Rainer 指出，许多转向雷佩特风格饮食的人（几乎都来自低碳水饮食、原始饮食、荤食背景）在开始时会增重。原因：

• 饮食叠加：他们在原有的高脂肪（肥肉、黄油、鸡蛋、全脂乳制品）饮食基础上，直接加入了大量的糖。
• 低代谢起点：他们来自碳水化合物限制、可能低热量的饮食，甲状腺功能已经下调，每日总能量消耗、代谢率、基础代谢率都已降低。
• 葡萄糖代谢受损：长期避开碳水化合物，导致身体处理葡萄糖的能力下降。
• 结果：所有因素叠加导致增重。

雷佩特社群的演变与关注点

• 雷佩特社群中许多人开始寻求减重方法。
• 一些雷佩特“继承者”（如 Danny Roddy 罗迪 , Georgi Dinkov 丁科夫 ）更侧重整体健康。
• 另一层级的关注者（如杰伊 Jay Feldman, Mike Fave 费夫）更侧重健身，也谈论过增重问题。Rainer 本人也更关注如何将雷佩特原则应用于健身。
• 即使在健身导向的圈子里，减脂效果不佳仍是普遍困扰。
• Anabology 的“蜂蜜饮食”：Rainer 认为 Anabology 可能早于 Cole Robinson 提出类似“蜂蜜饮食”的概念，并推测 Cole 可能受到了启发。他强调，雷佩特启发下的“促代谢”、“生能”等概念（如胡萝卜沙拉、肾上腺鸡尾酒）在 Instagram 等社交媒体上已广泛传播，为 Cole 的高糖理念被大众接受奠定了基础。

糖的文化接受度提升

Rainer 分享了自己在咖啡店大量加糖的经历，以及旁边的人对此表示理解，认为“糖没那么糟”。他认为这反映了糖的文化接受度正在广泛提升。

再次肯定 Durian Rider

Rainer 再次表达对 Durian Rider 的喜爱和认可，认为他的视频内容丰富且具娱乐性。他从 Durian Rider 的视角（碳水有益，糖有益，想吃多少吃多少）学到了很多。

他个人不推荐纯素食作为长期健康饮食（尤其对儿童和孕妇），但认为通过高碳水植物性饮食在较长时间内保持良好健康和感觉是可能的。

“蜂蜜饮食”框架与 Rainer 个人经验的契合

Anabology 提出的“蜂蜜饮食”框架：白天像纯素食者一样主要摄入糖分，晚上吃肉。

这与 Rainer 在2019年的饮食模式高度吻合：白天“靠糖巡航”（易消化、供能快，支持多次锻炼），晚上回家吃肉和米饭。

他从神经系统角度理解这种模式：早餐吃鸡蛋和肉消化太慢，而白天摄入乳制品（蛋白质，但易消化）、大量水果和燕麦粥，能提供持续能量，晚上则通过肉类和米饭获得营养和饱腹感。

他提到吃寿司比吃牛排消化更轻松的体验，说明不同食物有不同消化特性和功能。

饮食哲学的构建：蛋白质、碳水、脂肪的角色

Rainer 将蛋白质视为构建，碳水化合物视为能量和燃料，脂肪视为激素基质，尽管存在灰色地带和模糊界限。

“蜂蜜饮食”是否是最优的日常饮食方式？

Rainer 质疑许多饮食法（如素食、荤食）声称的“祖先饮食”的合理性。他认为，如果从更动态的、适应性的角度思考祖先饮食，会发现饮食模式是随季节、可获得资源、狩猎/采集活动而波动的。

• 可能有时缺乏富含热量的植物，只能依靠狩猎获得肉类和脂肪。
• 可能有时能获得大量浆果和蜂蜜，而缺乏肉类。
• 如果部落定居，饮食会更稳定。

将现代生活与史前生活方式类比

Rainer 提出，现代生活方式与史前生活方式的类比：

• 运动前需要碳水化合物、电解质和咖啡因（如果需要）来供能，这是共识。
• 如果日常活动是狩猎、攀爬、建造等体力劳动，那么摄入浆果和蜂蜜是合理的。
• 他分享了自己在科罗拉多农场工作的经历：午餐吃农场的肉后，只想睡觉，不想干活。这与他作为运动员时，以表现为优先，本能地选择易消化碳水化合物的做法形成对比。

高性能饮食的重要性

Rainer 强调，每个人都应该追求“高性能饮食”，因为生活本身就是一种“表现”。他引用 Durian Rider 的话：想成为好父亲，就需要碳水化合物来提供工作、陪伴孩子、与妻子亲密的能量。

许多饮食法（纯素食或原始饮食）都侧重于“减少”，通过减少摄入来减轻体重，但这会降低能量状态和能力。

Rainer 提出：何不通过提供充足燃料来提升代谢、能量和能量输出？

G-通量 (G-flux) 与代谢

G-通量：指摄入热量和消耗热量同步增加。每天摄入并消耗4000卡比摄入并消耗2000卡更健康。

传统观念的误区：认为必须通过运动“燃烧掉”食物热量，食物是“惩罚”。

正确的观念：通过饮食（尤其是糖）提升代谢率本身。身体会自然增加能量消耗，无需刻意“燃烧”。为即将到来的活动而吃，为能量而吃，为恢复而吃。食物先于能量状态，身体对食物做出反应。因此，必须以代谢为核心。

代谢提升的表现：不自主运动增加

当摄入足够的糖，代谢提升后，身体会充满能量，不自觉地活动更多（如烦躁不安地乱动）。传统观念错误地认为这是因为他们“运动”更多才消耗热量。实际上，是因为身体能量充裕，才“想要”消耗掉多余能量。

健康的代谢意味着身体各项机能（修复、思考等）都有充足能量支持。

“丰盛信号”与修复受损代谢

Rainer 认为，高糖饮食是在给身体发送“丰盛”的信号。

问题在于，许多人（尤其在雷佩特社群）试图通过同时大量摄入所有宏量营养素来提升代谢，但一旦代谢受损，这种方法可能行不通。需要先修复，这可能需要一些“奇怪”的方法，比如白天只吃水果和糖。他认为这只是一个工具，一个可以改变一切的工具。

各种高糖饮食趋势的融合与未来

Rainer 预测，雷佩特社群、高碳水纯素食者（Durian Rider 式）、以及荤食爱好者（Cole Robinson, Mark Bell 式）的高糖趋势将会融合，即使观点各异，也会共同推动糖的文化接受度发生巨大转变。他承认，过程中会有负面情况，如有人在荤食基础上加糖导致增重，或有人过度限制导致新的营养缺乏。

高代谢率与营养需求的增加

Rainer 强调，提高代谢率意味着身体对所有营养素的需求都会增加。

他引用雷佩特社群的观点：许多饮食法之所以“有效”（解决某些健康问题），是因为降低了代谢率，从而掩盖了某种营养素的缺乏。如果代谢率高，对该营养素的需求就大，缺乏就容易显现。正确的做法是维持或提高代谢率，并确保摄入足够的该营养素。他认为，Durian Rider 和 Cole Robinson/Mark Bell 的追随者最终会更关注雷佩特理论中的微量营养素等方面。

微量营养素的重要性：Rainer 的关注点

Rainer 表示，他未来的关注点是，在通过高糖饮食实现减脂的同时，如何确保微量营养素的充足。

他注意到自己在高碳水、高糖、低脂、中低蛋白饮食时，非常渴望吃海鲜。他认为原因有二：

1. 身体将海鲜与盐分联系起来。单纯吃水果很难摄入足够的盐（他会直接吃一勺盐，或喝含电解质的运动饮料）。
2. 海鲜富含铜 。许多人（尤其在荤食或标准美国饮食后，因谷物强化铁而导致）铁过量，而铜与铁有拮抗作用。高能量、高代谢状态下，对铜的需求可能增加。

   富含铜的食物：贝类（虾是优质选择，蛋白质高、脂肪低、铜高、胆固醇高）、章鱼、鱿鱼。蔬菜中也有。

   建议：在“蜂蜜饮食”或“糖食”框架下，晚餐吃瘦肉的同时，务必加入煮熟的蔬菜。

胆固醇与维生素A的重要性

胆固醇 (Cholesterol)：

• 提高代谢率会加速身体将胆固醇转化为各种激素（包括性激素）。
• 如果饮食中不摄入胆固醇（即不吃高脂肪食物），可能会耗尽胆固醇。
• 虾是极佳的无脂肪、高蛋白、高铜、高胆固醇食物来源。
• Rainer 提到，Cole 和 Mark 都说过并非每晚都需要蛋白质，他自己有时也会几天不吃蛋白质。

维生素A (Vitamin A)：

• 长期进行极低脂饮食可能导致维生素A缺乏。
• 尽管有人谈论维生素A毒性，但 Rainer 认为在代谢率提高的情况下，身体对维生素A的需求和消耗会增加。他个人补充维生素A后感觉好转。
• 肝是低脂、高铜、高维生素A的食物来源。
• 雷佩特社群常说“吃肝和牡蛎”来补充微量营养素。

微量营养素的食物来源选择

Rainer 总结，获取充足微量营养素的食物选择主要有三类：

1. 内脏
2. 贝类
3. 适当选择和烹饪的蔬菜

   
   纯素食者依赖蔬菜。对贝类过敏或不喜者可选内脏。有些人不喜红肉，可选贝类。

B族维生素（尤其是B1硫胺素）的重要性

硫胺素 (Thiamine, B1) 对葡萄糖代谢至关重要。缺乏硫胺素可能成为身体处理糖分的瓶颈。补充B1可以解决许多问题。补充B1时，应同时补充复合B族维生素，因为提高代谢率会增加对所有B族维生素的需求。

饮食的周期性与灵活性：

Rainer 强调，这种高糖饮食是周期性的，既在一天之内（白天吃糖，晚上吃营养密集食物），也在多天之间。 他推荐使用 Cronometer 应用来追踪微量营养素摄入，通过选择不同水果来平衡微量营养素。 晚餐选择：

• 纯素食日（他个人有时会几天不吃任何动物制品，感觉消化舒畅，体温升高）：吃大量正确烹饪的蔬菜（有些蔬菜需要烹饪以去除“抗营养素”或提高生物利用率）。
• 瘦肉日：注意纯瘦肉通常缺乏某些营养素（如结缔组织中的甘氨酸，内脏和海鲜中的许多矿物质）。

饮食安排的灵活性与工具箱思维

• 可以安排不同主题的饮食日：纯碳水日、瘦肉日、每周一次的高脂日（如搭配牛排和低碳水蔬菜）。
• 目标是减重、提高代谢率、感觉更好。这是增加“工具箱”里的工具。
• 减脂优先：避免淀粉和脂肪比避免蛋白质更重要。晚餐摄入蛋白质仍可能获得FGF21的益处。
• Rainer 个人经验：吃较多淀粉时，体重波动更大或下降更慢。他非常渴望淀粉，需要通过足量摄入糖和水果来抑制饥饿感，并在晚餐时吃营养丰富、咸味、煮熟的食物以获得饱腹感。
• 乳制品的选择：他个人非常喜欢羊奶，感觉很好。乳制品是钙的来源。如果不能从乳制品或蛋壳中获取钙，就需要吃正确烹饪的富钙蔬菜（如煮熟的菠菜）。他有时会白天高糖饮食，晚餐只喝牛奶。他甚至考虑过尝试全天只喝羊奶（过去这样做曾导致体重减轻）。
• 核心原则：减脂优先时，主要关注糖和瘦肉。

Durian Rider 与 Cole Robinson 的异同

Durian Rider 的方法更像是一种终身生活方式，基本不碰动物制品和大量肉类脂肪。在这种模式下，身体可能更能耐受淀粉。但如果目前肥胖，建议减少淀粉以减脂。

体重波动与身体成分变化

Rainer 分享了自己体重波动但体型仍在改善（更精干，腰围变小）的经验。他提醒听众，尤其在饮食中淀粉含量变化时，身体水分会波动。建议测量腰围，观察面部脂肪和皮肤状况，以更准确地评估身体变化。

Cole Robinson 的贡献与高糖饮食的注意事项

Rainer 赞赏 Cole Robinson 将焦点完全放在减脂上，这在雷佩特社群和 Anabology 的方法中不那么突出。但他提醒，在高糖饮食中，有两种极端情况：

1. 仍然恐惧糖，限制热量：只吃水果，试图用水果来填饱肚子以少吃。可能导致摄入不足。
2. 过度依赖添加糖：在所有食物上都加很多糖。身体可能无法处理过量的糖（并非糖本身的问题，而是肝脏处理能力、B1缺乏等因素限制）。

核心建议：自我调节与倾听身体

• 大多数日子里，以糖和瘦肉为主。可以适量添加糖，但不要过量，也不要刻意限制。
• 目标是让身体自我调节。倾听身体的渴望，想吃多少水果和含糖食物就吃多少，不要强迫也不要限制。身体会引导你。

对 Durian Rider 的最终致敬与对听众的鼓励

Rainer 再次向 Durian Rider 致敬，认为即使非纯素食者也能从他那里学到很多。他认为，高糖饮食中能耐受多少淀粉，与运动量成正比。如果想快速减脂，糖的驱动作用更重要。

FGF21 与糖/淀粉的研究 (Anabology 分享)

Rainer 分享了 Anabology 发布的一项研究（可能是小鼠研究）：

关于限蛋白饮食提高FGF21水平和维持体重所需能量的研究。

高碳水、低蛋白膳食能诱导FGF21水平升高，低蛋白膳食能提高代谢率，在为期五周的限蛋白期间保持瘦体重。

Rainer 强调，即使自己多次尝试限制蛋白饮食，肌肉流失也并非那么容易。在“糖食/蜂蜜饮食”框架下（白天不吃蛋白质，仅晚餐或几天一次摄入），可以最大化FGF21，同时通过少量蛋白质摄入来维持瘦体重。他甚至考虑过尝试短期零蛋白饮食。

研究表明，在维持体重不变的情况下，受试者需要吃更多食物（高碳水，包括白面包、米饭、意大利面、水果）。

Anabology 的观点：如果用糖代替这些淀粉，FGF21会被过度诱导，受试者体重会下降。

• FGF21由肝脏在感知到相对于蛋白质的热量过剩时诱导产生，从而提高全身代谢率来处理多余热量。
• 葡萄糖（来自淀粉）会分布到全身储存。
• 果糖（来自水果和添加糖）首先进入肝脏代谢。由于FGF21在肝脏产生，肝脏感知到大量果糖（相对于蛋白质的热量过剩）会过度诱导FGF21，从而促进减重。这也能预防脂肪肝。
• MCT油（中链甘油三酯）代谢方式类似果糖，也首先进入肝脏。
• 因此，在限制蛋白质背景下，糖比淀粉更有利于减重。

Rainer 总结，他并非只关注糖，但认为目前糖的流行趋势非常重要。他希望听众在尝试这些方法时做好功课，注意可能遇到的陷阱，努力减脂，变得更健康、更性感。他鼓励大家享受美味的水果，适量摄入瘦肉，并警惕潜在的营养问题。

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Edit:2025.05.15<markdown>

Hey everybody, welcome to Rainer Radio.

I am your host, Joshua Rainer, and today's episode is about sugar because sugar is big

right now.

Sugar is huge.

I don't think I've ever seen sugar be a trend, a fad in the diet space.

Something really crazy is happening right now and I feel like we need to talk about it.

You're seeing people from all kinds of, all across the spectrum.

You're seeing uh vegans, you're seeing former carnivores,

You're seeing people into Ray Peat.

You're seeing bodybuilders, former fasters.

This is kind of taking over in a lot of ways.

And of course, everything goes in cycles.

One thing gets popular, another thing gets popular.

But I really feel like something special is happening here.

You know, if you're watching this on YouTube, you're going to be a certain part of the

population.

And from what I've seen on the comments so far, the YouTubers are extremely familiar with.

the high carb vegans like Durian Rider and for the freely the banana girl and they've been

talking about sugar for a long time now and we're going to get into all of that and we're

going to give them I'm going to give them all the credit they deserve.

I never thought I'd be watching vegan YouTubers to learn something but we'll get to that.

But I think what's really interesting is you know one of the biggest shifts that happens

in an individual's diet cycle is they get into one thing whenever that thing is

It has certain things that you do and certain things that you don't do.

And they see some benefits to start.

And then at some point, the combination of what they're doing and not doing uh creates a

problem.

There's a deficiency.

There's too much of something or not enough something else.

And then the next thing that they jumped to fills in the void of what they were lacking

from the last one.

And then if they had an overabundance of something from the previous intervention, then

they likely

you know, their body kind of like has enough of it to at least last for a while.

And so it's interesting because you're seeing in the past few years, as carnivore got

popular, you saw a lot of former vegans become carnivores.

And now after keto and carnivore have been so popular for a while now, and of course,

carnivores fairly new, at least in its popularity, it really blew up, you know, around

2020 is when it really kind of started to take off during covid.

but uh the low carb space has been around for a while.

You had the Atkins diet, of course, in the 90s, and then paleo really took over in the mid

2000s, especially when CrossFit was coming up.

So you're seeing a lot of people who have been spending years, decades even at this point,

in a low carb uh space, in a low carb mentality, and all the things that they do are sort

of constructed around various low carb strategies.

whether they eat keto, whether they're fasting, uh you know, whether they eat like a

general all around paleo diet and avoid uh sugars and some, know, of course fruit and

stuff like that.

And some of them will even uh avoid starches and, then the bodybuilding space, you know,

you were seeing a lot of complex carbs.

There's, there's a lot of these intersecting nutrition ideologies and you're getting

people who are kind of jumping across the bridge a lot.

What I think we're seeing happening is you've seen people who have crossed from one side

of the bridge to the other side, and then they've found the problem on both sides.

They've done the grass is always greener thing.

And then it's like, where else do I go now?

And I think weirdly enough, I never would have thought this somehow sugar is the answer

from, from, because I have the most experience with the paleo side of things, I'm going to

start there.

I started paleo when I was in college because I started doing CrossFit.

And there was this kind of idea that if you just didn't eat carbs, at some point something

magical would happen.

I don't know what that is.

I never found it.

But there was at one point, you know, I was still eating carbs from drinking alcohol

because I was in college.

And but at the same time, I wouldn't eat a carrot because of the carbs.

And I was just the most tired person ever.

ah I would just crash in middle of the day.

And of course my priorities were training and partying.

And so my uh school suffered immensely and I just felt miserable all the time.

But I've been, I've done paleo and by paleo I like to sort of frame it as food quality and

a general perspective on ancestral eating, which is also kind of framed as

This is the food that you're supposed to eat, both from a general standpoint and for an

individual, these foods do well for me.

So pretty quickly after college, as I was a personal trainer, I coached at a CrossFit gym,

I was training CrossFit, was doing Olympic weightlifting, I was doing power lifting, I was

training strongman, you find out very quickly that carbs are necessary for performance.

And so what my diet looked like for a long time was what I kind of call a paleo

bodybuilding diet.

I focused on red meat over things like chicken and like tilapia and stuff like that.

And uh when I was picking my my various foods, like I was thinking about what might cause

inflammation.

And so I would eat a ton of white rice because it digests super easily.

I would eat some potatoes, white potatoes, sweet potatoes.

uh and I would have some eggs, a little bit of dairy.

uh I was drinking raw milk and I didn't eat a ton of fruit.

I didn't eat a ton of fruit.

again, it's so weird because there's this just kind of general pervasive idea that sugar

is bad for you.

And you'd see all the comparisons that orange juice and Coke are the same thing or uh

Snickers bar is healthier for you than a glass of orange juice.

because a Snickers bar has less sugar or even less calories.

Some people just only think the only thing that matters is calories.

And so once I started adding a bunch of carbs into my diet and I started tracking my

macros, my performance shot up.

I had great body composition.

I was nice and lean.

uh I had to make weight for, I competed in Strongman and I went to Nationals and so I

competed at 200 pounds.

And I remember as I was kind of training and I'm kind of bulking up as I was trying to put

on a bunch of muscle,

got up to around 220, 225 and then cut like cut 20, 25 pounds over four months to compete

in strongman and just did a little macro approach and just cutting from the fat and you

bring down the carbs a little bit, but you still want to get 300 grams of carbs on a

training day.

And so I didn't come from like a, shouldn't eat carbs thing, but still ingrained so much

in your head is that, sugar's still bad.

And not only that, but carbs in general really have to be offset somehow because they're

inherently bad.

You can only justify them from training.

You have to earn your carbs, which you've probably heard.

And so it was like if I was going to eat dinner and I knew I wanted to eat carbs, it was

like I wasn't allowed to do that if I didn't work out before that happened.

I'd have to do at the very least some pushups, but like pretty legitimately like go to the

gym and do a hard workout.

And then on my off days, I just wouldn't eat carbs.

You know, if I had two rest days a week, you know, during the fall on Sundays, I would go

to a bar with my buddy and we would watch football day and I would just eat like 50

chicken wings.

And what was interesting is I was kind of intuitively giving myself a balance of higher

fat.

so I wasn't getting, I mean, not that chicken wings is the best source of fat, but there

was at least this framework that was

You can compartmentalize your diet and separate it in different ways.

um So next for me, because I really want to give you guys a background on my experience

and how I came to this stuff, because that's the way that uh I am understanding both diet

itself and the diet trend.

You were seeing, because I guess that I was in the CrossFit world, even though I competed

in Strongman, I did it at a CrossFit gym.

And I worked for caveman coffee, which was a kind of a CrossFit positioned company.

And so I was completely in the CrossFit space and you saw a major shift in, I don't know,

let's say around 2015.

You really started to see it pick up steam where people as competitive CrossFitters,

people who are top level going to the CrossFit games were shifting from.

kind of just eat a bunch of paleo foods, which

you know, it might include some sweet potatoes or a little bit of fruit to a macro

counting high carb performance diet.

And so many of the top level games athletes best in the world, all of a sudden they drop

like 10, 15 pounds of fat.

The types of athletes, both male and female who stepped on the stage, so to speak, of the

competition floor, all of sudden,

For instance, if you followed CrossFit at all, there was a uh woman who won, I think, two

years in a row.

She was from Iceland.

Her name was Katrin, David's daughter.

And the first year that she won, she was like, I wanted to call her chubby.

Of course, she was a top level competitor, but she was soft.

And she had like a very round face.

uh you know, of course, no one is trying to say that, like, obviously she won the CrossFit

Games, but she's that level of an athlete.

And they're kind of, there's this

layer that you might think is uh carrying too much weight on for a top level athlete.

Well, she got a diet coach who gave her macros and the next year she was shredded.

She was like completely shredded.

And this shift really started to happen as a Renaissance periodization, uh which you might

be familiar with.

They got more involved with CrossFit.

They started taking on CrossFit athletes.

uh There was another group called Working Against Gravity.

uh These are just basically macro counting coaches.

And that's how foreign that was to the CrossFit world because this idea was you just kind

of like generally put together paleo foods.

And CrossFit kind of started off with the zone, which was a way of accounting for the

amount of foods that you were eating, but it was a lot less specific.

Still within all of these spaces, as I saw the general population and by general

population for the CrossFit world and uh the kind of extension of the fitness world

because CrossFit kind of became this like focal point for powerlifting, weightlifting and

strongman because a lot of athletes got into those sports through CrossFit first and none

of those other sports had a big enough

social, cultural scene and a market.

And so the brands, all the different companies, supplements, apparel, training, they kind

of had to cover all of the bases to really uh make a dent.

You started to see still, of course, more carb intake.

A lot of people were getting leaner because they were getting macro counting approaches,

apps, coaches.

following diet plans and they were eating a lot more carbs and they were getting, like I

said, they were getting leaner, but there was still this idea that like you shouldn't eat

sugar.

And the, it's funny is like, you know, the only time that you could eat sugar because it

was so fast acting could only be in the middle of your workout.

And so I remember at some point I started drinking orange juice during my training

sessions.

And I had done like drinking raw milk during my training sessions.

And in my head, of course, that was, of course, a big fan of raw milk, but because it was

a uh more well-rounded food, uh it was a smarter decision to make, you know, not really

keep thinking about the fact that, you know, um a really quick, fast acting carb, like a

sugar is going to give you a much easier workout performance if it's during your training,

because, you know, milk has to digest a lot more.

It's got protein and fat.

and your body has to break that down.

So I started drinking orange juice during my training.

And this was kind of around the time that I generally started to consistently stay leaner.

As I had more carbs and started eating more fruit, I started to just slowly get leaner.

And when I look back at old pictures, then, you know, when I went from, okay, I kind of

have to do a cut to get lean,

And then I'd kind of settle back into like, I'm not like, again, not chubby, but like a

little bit of a juicier kind of physique.

just kind of tended to hold leaner a little bit better.

And then, you know, one of the biggest shifts for me was when I, when I would have my

breakfast, you know, I would like to train, uh, or like on like the late morning, uh, kind

of around noonish time, if I would have breakfast,

I would eat such a big breakfast that I felt like I had to wait way too long to train

because I would eat like scrambled eggs, some uh sliced chicken breasts, and then like a

bowl of oatmeal.

I'd be I'd have to wait two hours for that to all settle.

And it was just like ruining my daily schedule.

And so what I did was I just said, OK, I'm going to go for something as quick and easy,

both for time convenience and quickly digestible as possible.

And so I basically settled on

uh Greek yogurt and oatmeal for breakfast with, you know, maybe some frozen berries or

something.

And of course I was thinking the idea that like I still wanted to eat protein throughout

the day.

And all of sudden I noticed that uh I could eat that food and then go straight to the gym

and I'd be ready to go.

And again, start getting leaner and leaner and leaner.

And in 2019, I really, really started cranking carbs and cranking fruit and, you know,

foods that can

contained sugar.

um I started eating more honey.

So of course I still wasn't going to eat cane sugar because again in your head you're like

well that's you're not supposed to do that.

And that was by far the best I've ever felt the best physique I've ever had the strongest

I've ever been the leanest I've ever been.

And I really felt like.

It's crazy because that's like I felt so good and then I kept leaning into it and I kept

getting better and better results and at some point it's like, you know, I've heard of

I've only heard of a few people who've actually achieved this point where it's like your

metabolism gets revved up so hard that it like it starts to overwhelm you because the way

I would do this was and at the time I didn't have a normal day job.

I had a gig job.

And so I had my, my general days were pretty free to do whatever I wanted to do on those

days.

And so on a regular weekday kind of schedule for me, I would eat, um I would eat that

oatmeal with Greek yogurt and frozen blueberries.

And then I would take my dog for a five mile walk on the beach.

And then I would come home, drop her off at the, at the house and then walk to the gym.

I was getting a ton of steps.

lived in Venice.

It was very, very easy to just sort of like cruise all over town.

And I would grab like a huge jug, like a half gallon jug of, of, orange juice and go to

the gym and train just for hours.

And I would drink that orange juice and then I would go home, get my dog, walk down to the

Venice boardwalk, get a giant acai bowl.

And when I say giant, mean, they didn't have a size that was as big as I wanted.

And so I had them take their biggest smoothie cup.

and fill it with an acai bowl because it was more food.

And I went through so much, kind of hooked me up with like a, know, they kind of, wasn't

something they did, but they gave me a discount.

um And again, you're just talking, I, know, cause I was tracking my macros.

was getting 500 grams of carbs every single day.

Every single training day I had, had at least 500 grams of carbs.

And this wasn't on like a severely macro constricted restricted diet.

I was still getting around 200 grams of protein a day and I was probably getting 60 to 80

grams of fat a day.

And I brought the fat down as I was cutting, but I never got below 300 calories a day on

that cut.

And so after I go to get the acai bowl, I'd walk around a little bit more and I'd take my

dog back home.

And then I would walk to Gold's gym in Venice and then do a bodybuilding session.

And I had all the energy to do all of this.

I was

So lean.

mean, you know, I've never been like one of those people who can get like crackhead lean,

but I mean, I was like 10 % body fat, had a DEX scan and everything.

I was like just under 11%.

Um, and yeah, I get said, I was setting PRS, you know, I was, was still training strong

man.

And so I was, um, I PR my, my deadlift, uh, was pureing all my carries, like my Yoke

carry, my farmers carry and

The only thing, the reason why I basically stopped doing that was because at some point I

felt like I just couldn't keep up with my diet.

And I feel like I didn't know enough that I do now about how to consider all these, lot of

the micronutrients, a lot of balancing of, like I said, various micronutrients, whether it

be uh B vitamins, fat-soluble vitamins, minerals.

And uh so the other, just couldn't figure out how to like balance it and stabilize the

diet.

And that's when I went into carnivore because it was like, had to just pull.

It's almost like I instinctively knew I had to like pull back my metabolism.

Of course, I wish I hadn't done that.

wish I uh known what I know now and gotten more into Ray Peat stuff to learn how to kind

of, like I said, stabilize that because that was a really great place to be.

And that's something I kind of want to

I mean, want to get myself back to something like that.

So this is kind of, know, that was a little bit of my background of how I got into eating

more sugar foods.

And it was based, it was out of convenience because for me, the biggest thing was my main

health concern.

I was all around a healthy person is just that I felt like my digestion was an issue and

it used to, it was just like getting the way of my life.

Like I said, I would have to wait so long after eating.

breakfast before I could train and it just felt very cumbersome.

And so I had this uh instinctual inclination to just eat fruit and uh easily digestible

carbs, oatmeal.

um And that gave me all kinds of energy and I was just kind of like, I was free to go

about my day.

I was uncumbered by the digestion and just sitting there and dealing with it.

Plus I was given the energy to just go, go, go, go, go.

So this kind of brings me back to more of the current present day, current day.

This is kind of how I got to this most recent point was, you I'd first heard of Ray Pete

in 2014 in a paleo Facebook group that was in, and they were kind of talking about him

like he was a quack.

I think someone brought him up and then everyone's like, no, he's crazy.

And honestly, I knew so little about him.

that I don't even remember a single thing about what people said about his diet.

I don't remember him saying anything about orange juice.

I don't remember anything about the carrot salad.

It was just sort of like dismissed and it was gone.

uh I started to see Ray Peak, it talked about more on Instagram in 2021.

And I kind of started to really dive in by the end of the year.

Now, unfortunately, I came to it from, it was funny, you know, carnivore,

really blew up 2020 during COVID.

And then by the end of 2020, I started to see, you know, because of course your mind's

always like, what's next?

What's more?

Which is funny because a lot of people who do start carnivore, they start messing with

things.

And not again, not that I'm a big fan of carnivore, but the way that carnivore was done

for a long time was in what they called like the zero carb diet.

And it was just having meat and water.

was just having fatty steak and ground meat.

And there was no liver.

There was no honey.

There was nothing else.

And a lot of those carnivores say when you eat liver, it fucks up the diet.

But anyways, this isn't about carnivore.

Um, but I started to see people talk about, cause of course I, I went that route because I

thought that made way more sense, a more well rounded diet.

And I started to see two divergences from carnivore.

I started to see primal, which is the raw diet by aginous Fonda planets.

And I started to see Ray Peat.

And they both included things like milk and they both included things like fruit.

And so your brain goes, this makes way more sense.

It's like a well-rounded diet.

um And so.

I basically my brain went for primal raw meat.

That sounds cool.

And that really, really screwed me up.

um And so they, know, lot of people say, you know, again, if you're watching this on

YouTube.

ah

I kind of, I live on Twitter.

My life, I kind of just spend my time on Twitter.

All the things that I learn about are on Twitter.

And so I just feel like, you know, we kind of exist in these like various media

ecosystems.

and the Ray Peat stuff, there's this kind of idea that like people come to repeats work

when they've tried everything else and they're basically at the, at like the bottom of

their health.

And I keep meeting people all the time who it's like they get into it because they're

like, I'm fucked up.

Something's not right.

And uh and especially I've screwed myself up with another diet.

And so these various diets and now I'm to kind of bring bring back together the two sides

of this, which is the vegans and the perio ish carnivore ish uh keto ish people.

Both sides, you you'd think these are like opposite things.

But one of the things that most of the people on both sides of this thing do is they avoid

sugar.

Like sugar is the dietary Satan, right?

Sugar is the clear evil.

It's crazy how saturated fats have become redeemed.

But sugar is like everyone just thinks it's poison.

Joe Rogan says it's poison.

RFK says it's poison.

And it's wild.

because the fact that sugar is already prevalent in normal foods, it's already in fruit,

it's already in milk.

Every baby comes into this world chugging a very sugary substance in milk.

And so then they go, well, we're fine sugar, added sugar.

And it's like all this dancing around this like naturalistic fallacy kind of stuff.

And so I think there's this interesting thing where

You know, one thing that people will say on um metabolic approached diets, and I'm kind of

trying to use a word that doesn't kind of exclusively basically consists of the Ray Peat

pro metabolic thing, but a lot of carnivore people talk about it too, in the sense of

they're not eating a fat.

There's this like energy deficiency problem.

um Vegans, if you're like,

I'm a more traditional vegan, especially if you're like a raw vegan.

But a lot of vegans, it's like they don't eat sugar.

They basically eat like greens and complex carbs.

Complex carbs ah is this weird like pervasive thing.

Like I said, bodybuilders.

And so what you find is that vegans just like don't eat anything.

Their calories are so low.

And so they're eating a lot of salads.

which, you know, I'm kind of of the belief that greens need to be cooked more, but

there's, they're very, they're not calorically dense.

And then they, the fats that they eat are like purely polyunsaturated fats.

The oils that they're using, you know, if they're using flaxseed oil, ah you know,

they're, they're, and they're all the nuts and seeds that they're eating.

It's, it's like a high PUFA, low carb, low protein, low energy diet.

Paleo people, because they don't eat, a lot of them tend to avoid carbs in general.

If they do eat a carb, it's probably a starch and it's probably sweet potato.

And they might add avocado to their food.

But what you're seeing is all these people are just lowering their metabolic rates with

all these diets.

All these diets are lowering their metabolic rates.

Not enough carbs, not enough fat.

um

you know, outside of paleo, not enough protein and it's just everything is just low

energy.

It's low vibes and it sucks.

Everyone just starts to deteriorate over time.

They lose weight and they just deteriorate.

People who follow one diet over the other, they might have, well, this one has this

nutrient.

So their deficiency looks like this versus the other one.

But everyone just kind of starts to age in these terrible ways.

And it's crazy if just the secret, the solution to all of this is sugar.

So uh the vegans, again, if you're on YouTube and what you think of a vegan is like a

durian rider, that's not the way most people approach veganism.

Durian rider's whole thing, Freely's whole thing is you just load your body with carbs,

high carb, low fat, low protein.

And if you just do that, you'll get lean.

You can have fruit, sugar, starch, load it up.

You go to town.

But again, the framing about it.

is that you're not restricting your energy intake to get to your result.

You're not doing that to get to your goal.

And what I think I've seen happening on this pro sugar side, on the non-vegan side, is

you're kind I really think there's kind of two camps on this non-vegan pro sugar side.

And this is all very new.

And so what's happening right now, there's gonna be a lot more development.

A lot of this has gotten popular from Cole Robinson and now Mark Bell.

Now I've known who Cole Robinson is because he was just the guy who screams at you that

you're fat and you're not supposed to eat.

um And I had no clue that he had started completely pulling a 180 and going crazy on the

carbs until just like uh a month or two ago.

um Because funny enough, I had started watching a bunch of dirty and writer videos.

Because I kept feeling that there was something to be had in going like nuts on the sugar

So the other side to this again, I don't even know what you're call this the mark the Cole

Robinson mark Bell side is the Ray Peat side and like I said we like there's a large Ray

Peat community on Twitter and We've been talking about this.

I mean, of course raised on the stuff forever

And this Ray Peat Twitter has gotten fairly big over the last few years.

And of course, a big part of that is sugar is good for you.

You shouldn't fear sugar.

But of course, you know, there's all kinds of talk of, you know, you want to have these

kinds of fats and these kinds of proteins and consider your minerals.

And there's a lot of minutia that comes out of the Ray Peat side, which I think is very,

very important for health.

But the Ray Peat approach is not a weight loss thing.

It is a health thing.

And so, but of course, everyone wants weight loss because we're all fat.

We're all too fat and everyone wants to look better and wants to feel better.

Like carrying too much fat makes you feel like shit.

It doesn't matter that you're getting all these nourishing foods.

If you're still carrying too much fat, you're not going to feel good.

It like quite literally weighs down your body and clogs up your body.

And so because so many people came to Ray Peat, almost every single person

that follows Ray Peat inspired diet that have ever met came from low carb paleo carnivore.

Almost all of them.

can't even think of anyone who didn't do that.

And so what happens is you go into this diet where you're eating.

You were eating these uh these meats, these nourishing foods, these fatty foods.

You're getting the fattiest cuts of meat you can find.

You're eating butter and you're eating eggs and you're having full fat and all of a

sudden.

They're like, oh, actually, sugar is really good for you too.

And so what do you do?

You just pour sugar on top.

And what happens?

You get fat and not only is it are you getting fat because you're eating this just like

abundance of calories and combining all the energy sources, but you came from a low

metabolic state from a carb restricted

probably low calorie, calorie restricted diet.

So your thyroid has down regulated like crazy because you weren't eating carbs.

uh Your uh total daily energy expenditure, your metabolic rate, your BMR, everything about

the amount of calories that your body burns has been completely turned down.

And so, and not only that, but now you've, because you've been avoiding carbs, you have

hindered your body's glucose metabolism.

You just throw everything together and you just get fat.

Happened to me, it happens to all kinds of people.

And so what really started to happen was all of these people in the Ray Peat community are

saying, how do I stop being so fat now?

What am I supposed to do?

And a lot of the, I guess what I would call influencers or kind of successors to Pete in

various ways, you know,

course, there's Danny Roddy and Georgi Dinkov, who I consider the top in the sense that

they're the most closely-liked Pete Disciples.

They their podcast where he was on frequently.

They probably talked to him the most.

They are more all-around health-focused.

And then I feel like there's the next tier.

And I don't mean tiers not as important or not as good.

I just mean another step removed from Ray as a person and a perspective.

is J Feldman of Mike and Mike Fave, who I highly recommend checking out their YouTube

channels.

They both actually happen to be college roommates, I guess.

And they were like Jim bros who got into Ray Peat stuff.

And they both talk about getting fat.

And so their information is a lot more fitness oriented.

And myself as a fitness person with full respect to to Ray Peat, my interest is how I can

apply his principles.

to fitness because that's what I want to do with my time.

It's what I enjoy doing.

And, but still, even through that layer, you were still seeing people saying, I just don't

get the results I want as far as fat loss.

And then anabolic came up with this honey diet thing.

And, you know, no shade to Cole Robinson.

Um, I'm pretty sure I'm fairly confident that anabolic honey diet came out first.

And I wouldn't be surprised if Cole saw it and was inspired by it.

And again, not saying he's ripping it off or anything.

I just, really think that you can't discount the influence on the popularity of sugar on a

greater scale and on a wider cultural scale that would make people even receptive to

hearing about it the first time from Cole.

If it wasn't for all of these Ray Pete inspired people, there are so many people on

Instagram.

uh I don't even remember their names.

because I don't really go on Instagram anymore, who talk about pro metabolic foods, who

talk about bioenergetics.

They've been talking about the carrot salad and the adrenal cocktail and all these various

elements that you know they were inspired by Ray Peat.

And what that has really done it is I went to the coffee shop the other day and uh you

know, I get my coffee and I go over to little sugar counter and I start pouring sugar in

my coffee and

They only have the packet.

So I ripping a packet, pouring it in and I'm ripping another packet and pouring it in, you

know, and I'm talking like 10, 12 packets.

And of course, you know, there's some guy next to me and I kind of make a joke.

Like I look crazy and he's like, no, man, like I sugar is totally good.

And you just find like it's very easy these days, I find to get like the average person

even to be like, yeah, sugar is probably not terrible.

You know, in their head, they're like, OK, if it's candy, it's bad.

But if it's like the sugar in the raw,

because their brain is trained to think that something processed and white is bad for you,

they go, yeah, no, that's that seems fine.

And so what we're seeing is this broad cultural acceptance of sugar now.

And, you know, again, I'm not I want us to all be together on this.

not trying to divide people.

And so I'm a big fan of dirt.

I I love Durian Rider.

Durian Rider, if you ever see this, I love you.

Your videos are amazing.

I watch these videos all the time.

And I had heard about it.

I'd heard about him years ago as like that one crazy vegan guy who like eats a lot of

fruit.

um And I never thought anything of it.

But as I was learning more about metabolism from the Ray Peat perspective, more and more

people like on Twitter would say, this sounds just like durian writer.

And at some point, I'm just like, screw it.

Let me just go fucking listen to durian writer.

What did we see?

Let me let me hear the perspective of someone who just says.

carbs are good, get, sugar is good, eat as much of it as you want and see what happens.

And he's a charismatic guy.

He has a really good way of putting things and he's just really entertaining to listen to.

I've probably watched hours, hundreds of his videos at this point, but he's a vegan and

that's fine.

I mean, I don't think vegan is uh the way that someone should eat to be healthy.

um I think it's probably doable for

longer stretches of time than I originally would have thought.

And especially if you're already a fully developed adult, maybe there's a way to do it

without totally screwing yourself up.

I wouldn't recommend it for children, for pregnant women.

uh You know, not a lifetime of vegan, but I'm becoming way more amenable to the idea that

you can have really good health and feel good for long stretches of time by just eating

high carb plant based foods.

And so, you know, anabology came up with this honey diet framework, which is you basically

spend your day like you're a vegan, but, focusing on sugar, and then you eat your meat at

night.

And this is the reason why this resonated with me so much is because remember when I was

talking about what I did in 2019, where I would just, you know, I kind of called it like

sugar cruising.

I would just cruise on sugar all day.

because it digested easily, gave me energy and I could work out multiple times.

I wanted to work out multiple times.

I had all this energy, had the time.

And then I would come home and I would eat my meat and rice.

And that was my diet for like all of 2019.

And I kind of really came into that from this nervous system perspective because, you

know, everyone, everyone kind of thinks about like, I just did this.

my post workout meal, right?

There's always been this thing of like pre-workout and post-workout.

um And what's funny is, like I said, I would try to eat like eggs and meat for breakfast

and it would just take way too long to settle.

And funny enough, of my Jimbrows back in the day is I was eating steak for lunch or

something.

And he was like, no, that's a nighttime meat.

And I'm like, no, no, I mean, I totally know what you mean.

And I probably even thought about it like that, but I didn't really think about it like

that.

I didn't really conceptualize the way you're putting it.

And so the way that I naturally gravitated to on a variety of diets before I got to this

was when I was doing that, I call a high carb, paleo-ish bodybuilding diet, blah, blah,

blah, was dairy, which is protein, but it's much, more easily and quickly digestible.

dairy, tons of fruit, and then some oatmeal.

And that was this like carb, like I said, sugar cruising, carb cruising, kind of way to go

about your day and then come home and here's the nourishment, here's the satiating savory

meal.

Here is a big pile of meat and rice.

I would go out for sushi a lot.

And funny enough, I would always notice when I would eat sushi, digestion was much,

everything digested much easier and cleaner than if I would eat steak.

Right?

So there's, there's this instinctual knowledge that foods digest in different ways.

Now, some people might put that to take that as saying that, or to try to prove that like

steak's not good for you.

No, I mean, I think different foods serve different purposes.

And it's like, you know, eating a big steak and then going to bed at night, like that

sounds really nice.

And so there's like the uh recovery foods and there's the energizing foods and you could

think about like nourishing foods.

And if you think about protein as building and carbs as uh energy and fueling and then

fats as this like hormonal substrate, not that there aren't some uh gray areas and blurred

lines, but you've kind of constructed this like philosophical uh

little pie pie chart right and these little segments.

uh They they have these different purposes and so the first time I heard about honeydye

I'm like well yeah of course like that's how that's kind of how I instinctually anyways

you know unless like you happen to go somewhere and find a nice sandwich I normally

wouldn't eat meat during the day.

And so what we're really finding is.

Is this the most optimal way to approach.

diet in a day-to-day perspective.

Because so many of these diets are like ancestral, this is what caveman did and what I

always found hilarious was he had vegans and he had carnivores saying, look at the

digestive tract of a human being.

And they were both looking at the exact same thing and vegans would say, look, our

digestive tract is like a monkey and they eat fruit.

And the carnivore is like, our digestive tract is like a lion and they eat meat.

But there's all these, you know, they try to justify fasting and all this kind of stuff.

But then the way in in practice is like, did it does it make sense for an ancestral human

being to just like eat beef every single day?

Like, is that like a diet that people would have had?

But if you think about and again, you always have to be cognizant of the naturalistic

fallacy.

If you think about diets have their

seasonals both like, you know, the season throughout the year, but on a continual like

undulating process where this is what's available to us and this is what we have access

to.

And then we got to hunt and then we do this and then we didn't get a hunt and then the

harvest.

You're just kind of doing this like consistent both on a circadian rhythm.

Right.

Like, I mean, think about like this, right.

If you lived in a tribe and

Uh, you needed food.

Well, you have your, know, if you're talking about like hunter gatherers, you have the

ability of the things that you can find and gather.

And then you have the animals that you can hunt.

And depending on where you are, maybe you're, more nomadic and you're moving through,

through areas.

All of a sudden you might be without anything resembling like a real, uh, calorie rich

plant.

You might, you might find some herbs.

You might find some grasses, but you might be without a calorie rich plant.

So all of a sudden you're eating a no carb diet.

And either you starve or you find food somehow.

So let's say you do a hunt.

And now you're going to have meat and fat for a period of time.

You're going to gorge on that stuff.

You're going to eat as much calories as you possibly can.

And then time goes by and you find some place that is abundant with berries and there's

beehives.

You have all the honey and.

um And then, you know, you don't have meat, right?

So you're going to be doing this high carb, high fat kind of thing.

And but not only that, like think about if you were more more stabilized in uh in a tribe

in a village.

Well, OK, now for more sedentary, you have more consistency.

If you take a modern lifestyle and you try to create a parallel, how are we mirroring a

modern lifestyle with a more prehistoric lifestyle?

Think about what you do for exercise.

Think about how you eat around exercise.

You don't eat a fat steak before you go to the gym, unless you're crazy.

Does that sound good to you?

No, everyone knows that pre-workout nutrition should have carbs and it should have

electrolytes and maybe caffeine, right?

But everyone knows that.

That gives you the energy.

And so if you're eating berries and honey and then your day-to-day life is exercise, your

day-to-day life is hunting, climbing, uh

building shit, uh you know, doing uh tanning, leatherworking.

Like if you're doing basically manual labor all day, what do you want to eat?

And this is what's so, you know, I'd already gotten to the Ray Peat stuff and, uh you

know, I just kind of didn't have enough uh foresight to really like be particular enough

about this, but.

Uh, for those of you that don't know, I worked on a couple of farms in Colorado for two

years, um, through, know, late 2021 to late 2023.

And every day for lunch, you know, we'd come in and, uh, someone would make lunch and it

would usually be, you know, the meat from the farm and stuff like that.

And all I would want to do after lunch is take a nap.

I don't want to go milk cows right now.

I don't want to go slaughter an animal right now.

I don't want to go.

You know, load up bales of hay.

I just ate like a bunch of meat.

Feels like shit.

I don't want to do that.

But as an athlete, I instinctually knew because I was thinking of performance and I was

making that an actual priority.

Whereas when I was working on a farm, I just wasn't approaching it the same way.

Your life is performance.

What everyone wants to do is what everyone should be doing is they want to follow a high

performance diet.

Don't you want to feel good?

Don't you want to perform well in your life?

And that's the thing that I love that during writer talks about.

He says, if you want to be a good father, you need to be carved up because you have the

energy to go to work and make money and come home and play with your kids and have sex

with your wife.

Like you want the energy to feel good.

Your life is a performance.

And that's what I think is missing from so much of the uh framework, whether it be vegan

or paleo is all these people's diets is just about

lessening.

You just eat less and you're just sort of minimizing your energetic state.

You're minimizing your abilities to lose weight.

But what if it doesn't have to be like this?

What if you can fuel everything you want to do, drive up your metabolism, drive up your

energy, drive up your energy output?

You know, there's that there's that term in a lot of fitness spaces called G flux.

And G-flux is basically the amount of calories that you eat and the amount of calories

that you burn being uh the same going up.

So if you eat 2000 calories a day and you burn 2000 calories a day, it's not as healthy as

if you eat 4000 calories a day and you burn 4000 calories a day.

But most of the people who brought up this framework still did it as a, have to burn it

off.

with exercise, like the food is the punishment.

That is the that is what we're trying to do with the metabolism.

That's what we're trying to do with sugar.

The more that you eat, your metabolic rate itself rises.

You don't have to make an effort to do that.

You don't have to burn it off.

You don't have to earn your carbs.

You eat for what's to come next.

If you want to have energy, you eat to give yourself energy.

If you want to recover,

You eat to recover.

You want to build your body.

You go to the gym.

You do a bodybuilding workout.

They all say the muscle is not built in the gym.

It's built afterwards.

It's built during your sleep.

Well, your recovery.

People think that you're eating because you worked out, but I like to think about it as

you are basically dictating the future.

I am eating protein now because I worked out and I want to build.

in the future.

want to recover.

I want to build my muscle back and bigger and stronger than it was before.

The food comes before the energetic state.

Your body is reacting to the food that you eat.

This is why it has to be metabolism focused above all else.

Yes, calories exist, calories matter.

I don't care how you think about it.

All these people want to be such sticklers that, well, if you lost weight and calorie

deficit, who cares?

Who cares?

Because the approach to not hurt yourself, we're trying to improve my body.

You want to the body.

You want to improve the metabolism.

You want the results to come from.

Increasing from improving.

The sugar.

Is what you'll find if you just eat sugar by itself, anyone can tell you that uh what

you'll find is all of sudden you kind of have this like increased match, right?

ah Everyone knows that kids get the sugar rush.

If when you do.

this diet in the sense that this this sugar diet honey diet framework, what you will find

is that you have so much energy that you can't help but move.

You start fidgeting.

This is what they always talk about.

ever heard if you've been into health and fitness for a while and they talk about people

who are naturally thin, what do they always say is that they burn more calories because

they fidget more.

And but again, they still have the broken framework.

They go

Oh, because they are exercise.

They're basically doing exercise more.

They're burning off their calories.

No, it's totally backwards.

It's totally backwards.

They have so much energy that their body goes, I have plenty of energy.

Let me just burn it off.

You know, I feel like Kramer.

You just burn it off.

Your body, if you have a healthy metabolism, what your body is doing is it's increasing

every single one of its metabolic processes.

Everything that your body needs to do requires energy.

Everything you could possibly think of.

Anything your whole body needs to repair all of itself.

Everything that you're doing, think about your mind, right?

Think about how you feel when you're low energy.

Is your brain really like doing anything productive?

The ideas that I have when I eat tons of carbs and tons of sugar are better ideas.

I feel like I have more to use.

So this isn't this isn't this pulling back and preventing and prohibiting your body from

doing things in order to lose weight.

You are telling your body, I know it sounds corny, but you're just giving your body the

signal of abundance.

The problem is, is people have been trying to, especially in the Ray Peat world, people

have been trying to do this thing where they say, if I just eat a bunch of food, all of

the foods, all three macronutrients,

My metabolism will go up.

My metabolic rate will go up and I'll be healthier.

I feel like once your metabolism has sort of gotten thrown off the rocker, it doesn't work

that way anymore.

It doesn't work that way.

You need to fix everything first and you're going to have to do weird shit.

You're have to do weird shit.

Is it weird to only eat fruit and sugar all day?

Probably.

I don't care.

I don't know, but it's a tool.

This is a tool that you can use to change everything.

And this is why I feel like we're just seeing the beginning of this.

This is just the beginning.

We're going to see the Ray Peat community.

We're going to see the high carb dirty and rider esque vegans.

We're going to see this uh meathead uh Cole Robinson, uh Mark Bell.

We're all going to see this thing sort of come together, even if there are lots of

different perspectives in mind.

And this is where I think things are going to take off.

We're going to see whole new things.

I don't even, I really don't know where this is gonna go.

I have no idea, but we're gonna see the cultural shift and acceptance of sugar change a

lot.

And of course, there's always gonna be downsides.

There's gonna be people who, just like with the people who go Ray Peat and get fat,

there's gonna people who start eating a bunch of meat but still eat tons of protein and

fat and they're gonna get fat.

It's gonna happen.

There are gonna be people who, they lose their weight but they restrict their diet too

much and they go too far.

that they're going to, the thing about an increased metabolism is that your body is going

to have more needs.

It's gonna have more needs.

Now, I don't know what point that happens.

think if you're overweight, you probably have a lot longer that you can go before you are

going to start revealing deficiencies.

But that's one of the things that is often talked about in the Ray Peat community is that

a lot of diets work.

And by say work, don't just mean, I don't mean like the losing weight, right?

There's this idea that every diet works because all diets basically give you a caloric

deficit, you lose weight.

We're not talking about any of that.

We're talking about these vegan and paleo-ish low carb carnivore-ish diets, which resolve

people's health problems.

And why does it do that?

In many cases, in many cases it does that because it's lowering the metabolic rate.

And when you lower the metabolic rate, are basically recovering a nutrient deficiency.

If a high functioning metabolism or even just a metabolism of a certain rate burns

through, just call it vitamin X at a certain rate.

If a vitamin X deficiency causes such and such health problem and you lower the metabolic

rate, what you've done is you've used less vitamin X and now your body isn't finding that

deficiency.

Whereas instead, if you maintain your metabolic rate, if you increase your metabolic rate

and get more vitamin X in, there's no problem.

And that's where I think that the during rider side of things and the Cole Robinson, Mark

Bell side of things are going to start to um come over to more of Ray Peat stuff.

And I've talked to Mark about this.

Mark has been a Ray Peat fan for a long time, but you know, I know that

when you're really focused on uh performance in the sense of gym performance and physique,

it's very easy to let a lot of food groups go because they don't matter on a day-to-day

basis to get to your goals for physique.

But they're gonna be revealed over time.

And this is where I am kind of gonna start to focus my energy on is, you know, I think the

fat loss is so important for so many people.

And what if…

All you do is you just pay a little bit of attention to your food selection while you're

doing it.

I what I've noticed is when I eat like this and I'm eating a very high carb diet, a very

high sugar diet, uh very low fat and, you know, moderate to low protein, depending on the

day is I crave seafood like no other.

I crave so much seafood.

And I think two things are happening.

One, my body associates seafood with salt and salinity.

And, you know, I eat salt, but if you're just eating fruit all day, there's really no

vehicle for salt unless you eat it.

What I do is I eat it.

I just take a spoonful of salt.

I just take a spoonful of salt and put it in my mouth first thing in morning and chug it

down with some orange juice.

I have an electrolyte mix sport drink, which has sodium, potassium, magnesium in it.

And it's got like a lemon flavor and it's got real sugar in it.

And I put that in a glass of water, in a bottle of water.

And I like to sip on that, or especially when I'm to the gym.

I always drink that.

Big fan of sport drink.

I have an affiliate code, use Rainer, get a discount.

Boom.

So the sodium, but there's copper in seafood.

Seafood is very high in copper.

And a lot of diet approaches that are very mineral.

Um, there's a lot of people online who are like mineral focused for lack of a better word.

It's like they're a health and health influencer who's really into minerals.

And you'll hear so much about how copper is important, especially because a lot of people

are overloaded with iron, especially if you've done like a high meat carnivore diet.

If you eat a standard American diet with lot of processed foods, all of our grain, all of

our flour is enriched with iron and that shit is just like metal shavings.

Iron seems to be this big magnet for various diseases and copper opposes iron.

So I think there's, especially because of how much iron we eat, gonna, it depletes iron

for, sorry, copper for the average person.

And I think with this really high energy, high metabolic state, people are gonna wanna

make sure that they get copper.

And you can eat shellfish for copper.

most of my protein, because you're looking for lean protein, is shrimp.

Shrimp's really high in copper.

Oysters are really high in copper, but they're also really high in zinc and I think the

zinc competes with the copper.

Octopus is high, squid is super high in copper.

And then you can look to vegetables for copper as well.

I'm not sure off the top of my head which veggies are high in copper, but if you're doing

this sugar diet, honey diet framework, really be sure to include veggies with your dinner.

When you're eating your lean meat, eat cooked veggies.

I think that's going to really, really help people

maintain this for a lot longer.

Another major thing, you know, I want to get back to the sugar, but I feel like I want

just have people be aware of this because the worst thing that can happen is people start

getting results and they run into a wall and they don't know where to go and they just

start to feel worse.

When you increase your metabolic rate, your body is going to get better at converting

cholesterol into your hormones.

Your body uses

cholesterol as a substrate and the thyroid as the metabolism to turn cholesterol all of

your downstream hormones all of your sex hormones they're all made from cholesterol and

Your body is going to be using up cholesterol to do this and at a higher rate from the

sugar and if you don't eat cholesterol and if you're not eating fatty foods It's very hard

to find cholesterol.

You are going to start depleting your cholesterol now it's almost like

This was, you just love it when things work out perfectly like this.

There's a food that is no fat, high in protein, high in copper, high in cholesterol.

Does anyone know what it is?

Three, two, one.

Shrimp.

Shrimp is super high in cholesterol.

Super high in cholesterol.

So if you eat shrimp, and again, you don't have to eat protein every night.

Cole talks about this.

Mark talks about this.

myself have found that some days I just prefer not to eat any protein at all.

But when you do, and assuming you like shellfish, you tolerate shellfish, it's a

phenomenal option.

I'm sure there are other foods which fit this category.

um But because shrimp is such a good one, I haven't thought to look for anything else.

Now the other food, I'm sorry, the other nutrient that you might find yourself deficient

in if you do this for a long time.

is vitamin A.

Now, a lot of, uh if you're on Twitter, you'll know that there's a whole group of people

who talk about vitamin A toxicity.

I don't know really much about that.

What I will say is a lot of those people sound crazy, but to be fair, to be fair, people

think I'm crazy too, so what can I say?

I don't think that vitamin A is a problem the way that they do.

I keep hearing from people in the Ray Peat community that talk about how much better they

feel when they make sure they get their vitamin A in.

And I think what we're seeing is another thing similar to the cholesterol is that if your

metabolism isn't high enough, you can get a vitamin A, you can get vitamin A toxicity.

And the faster, the faster metabolism is the more your body will run, will run through it.

And I will say that there was a long time, almost a year,

where I was just feeling like shit all the time.

And I had been doing these lower fat, high carb, high sugar, um this was before anabolicy

ever talked about honey diet, um before any of these people that you are probably learning

from now, of course not before Dureen Rider, but I had never heard of, never listened to

him.

um This was two years ago and I did a really nice cut, dropped like 25 pounds.

Um, from just kind of dropping my fat through the floor, high protein, high carb, plenty

of sugar.

And some of my friends in the rape community on Twitter were doing this and we all, think

we all developed a vitamin a deficiency because we were eating such low fat.

And, um, I didn't really think to supplement vitamin a, and I kept trying to experiment

with honey diet and I just like, wasn't really getting anywhere.

And then a few months back.

I can't remember exactly when, maybe December, maybe January.

I started supplementing vitamin A and all of a sudden I started feeling better, all of a

sudden.

And I think it's very possible that if people are gonna do the sugar diet thing, ah

they're gonna get great results and at some point they're gonna hit a wall.

And so, you know, a lot of people say that you shouldn't supplement vitamin A, but vitamin

A is good for you.

um There's a food.

that is low in fat and it's high in copper and it's high in vitamin A.

Does anyone know what it is?

321 it's liver.

It's liver.

And it's so funny because one of the major things in the rate peak community is, uh well,

they say eat your liver and oysters.

Just you have to eat a little bit of liver and oysters to get your micronutrients

together.

And if you do that, you'll get vitamin A.

You'll get copper.

I don't know if oysters have much cholesterol.

have to say, I don't know about that.

But if you're on a normal Ray Peat diet, then you're not restricting your fat, then you

get plenty of cholesterol.

But there's just something to keep in mind.

You do need to get your micronutrient base from somewhere.

And I think uh you kind of have three options in food choices to get your micronutrient

base really, really strong.

You kind of either need uh organ meats,

shellfish or the properly selected and prepared greens.

um I'd say this kind of leaves people a lot of different options.

If you are a vegan, you're to have to go with the greens.

If you are allergic to or don't like shellfish, ah you got to go with the organs.

know, there's if you some people are more averse to red meat and, know, again, you have

the shellfish available to you.

So.

I just want people to be aware of that because that is one of those things that I've run

into that wall myself before.

While I haven't been, you know, cranking this specific, really, really hard charging fat

loss approach with this super strict honey diet, sugar, sugar diet.

I have done very low fat, very high carb, very high sugar diets.

And I ran into these walls.

So I just want people to be aware of this because

It's just really good to keep in mind.

The last thing I'll say before maybe I'll wrap this up is I, if you're on Twitter, you've

heard about it.

If you're not, might not have vitamin.

The B vitamins are very, important for this because vitamin B one thiamine is crucial for

glucose metabolism.

And so what you might find is that your body, you'll have a really tight bottleneck.

for sugar, for glucose, and it'll be rate limited by thiamine.

And the best thing that you can do if your body's running that wall is all you have to do

is supplement B1.

It solves so many problems, so many problems.

And the only thing that you have to do when you take but in B1 is you want to take an all

around B complex as well because again, this is the idea that everyone really needs to

understand.

We are increasing

the metabolic rate.

When you increase the metabolic rate, you are increasing all of your nutrient needs, all

of them, every single one of them, which means you have to get enough vitamin, all the B

vitamins, you have to get enough vitamin C, you have to get the fat soluble vitamins,

especially A, D and K, you have to get all the enough minerals, sodium, potassium,

magnesium, cow, like all of these needs go up.

And if you eat this diet, very, very restrictive, you are going to run into problems.

And this is why I think the idea of the fact that this is such a cyclical diet, both

within the same day and over multiple days, eat your sugar all day long, cruise the sugar,

eat the fruit, eat white sugar, eat honey, uh eat juice, eat maple syrup, whatever, do all

that.

At nighttime, pick more nutrient dense nourishing foods.

You might, what you can do is,

There's an app called Chronometer.

C-R-O-N-O-M-E-T-E-R.

And it's kind of like if you ever use any macro tracker, but it's way better for

micronutrients.

What you want to find is when you're picking fruits, you can balance out your fruit

selection more that you have a better micronutrient intake.

When dinnertime comes along, if you're going to go on a pure vegan day, um

I know a lot of people aren't vegan and so they might not think that they want to do that.

But I think that there's plenty of benefit to avoiding protein here and there.

You don't have to, I again, I'm not vegan.

don't recommend vegan.

I'll respect the Daring Rider.

Just not like, I don't think it's best for you.

So I'm never going to advocate that.

But I think I do this all the time.

I won't eat any protein, any animal product for a few days at a time.

And sometimes it just kind of relieves my digestion.

and sometimes it helps increase my body temperature.

If you're gonna do that, make sure that you eat a big, big pile of properly prepared

veggies.

And I say that because some veggies, you just have to cook them.

You either have to cook them to avoid any of the, I don't know if I wanna call them

anti-nutrients or any of the digestive disturbances that come in them.

um But.

a lot of the nutrients also become more bioavailable if you cook them.

And so, you know, go online, do your research, uh look up the various uh plant foods that

have different nutrients in them and look up the best ways to prepare them.

You have AI now, there no excuses.

I just want you to think about this stuff.

When you're eating your lean meats, if you're a person who is gonna eat mostly muscle

meats, keep in mind that

you're not gonna be getting certain nutrients.

You're not gonna be getting glycine, which is in connective tissue.

You're probably not gonna be, if you don't eat the Oregon meats, you're not gonna be

getting a lot of minerals.

If you don't eat seafood, you're not gonna be getting lot of minerals.

So just keep this stuff in mind.

And this is again why, pick your days.

Say I'm gonna have a this type of day today.

I'm gonna have a pure carb day.

I'm gonna have a day where I eat this lean meat.

I'm gonna have a day once a week where I eat a little bit more fat.

You'll have a much better time at shoring up all these nutrient deficiencies if you slot

these days in.

What you're doing is, is not a life, this is not a lifelong thing.

This is to get weight loss.

This is to improve your metabolism.

This is to feel a lot better and get yourself in a much better place.

We are increasing the metabolic rate and we are increasing insulin sensitivity.

Those are the two major goals here.

And of course, losing weight, that's how you do it.

but we are just improving our tool belt, right?

We're giving ourselves more tools.

And I have this video that I posted on my uh Twitter and Instagram, should actually, I'll

post it to YouTube as well, where it's like, I have like different types of days.

I have pure carb day.

And, uh you know, maybe I'll have starch for dinner, maybe I won't, you know, it depends

on how you feel.

I will say, I do think if you want, if your fat loss is your primary goal, it is more

important to avoid.

starch and fat than it is to avoid protein.

If you make sure just to eat your protein at dinner, to still give yourself the potential

benefits of FGF 21, still try to cut back the starch.

I notice that my weight goes up more or it fluctuates more or it doesn't come down as much

when I'm eating more starch.

And I crave starch a lot and so you really have to uh be sure to one, eat enough sugar,

eat enough fruit that you're keeping the hunger at bay.

And two, you're gonna wanna make sure that you're eating a more nourishing, a salty and

cooked meal with dinner because it's some, you're gonna need that kind of like more savory

satiating sensation I think before bed.

You have your days where you have a lean meat and then all of the sugar in the day and a

lean meat and vegetables.

And you have your day where you have sugar all day

and you have a lean meat.

If you want to eat starch, make sure you eat as little fat as possible.

And then if you want to eat more fat, do sugar all day and eat a fattier cut of meat and

low carb veggies.

If you want your ribeye steak, have one a week.

I don't know.

You got to see what works for you.

You got to play with it.

But keep in mind that one dinner is not going to throw you off your whole thing.

Now you have to be careful how much you do these, but these are all tools.

You can slot in all these days as you need.

fatty steak, cooked veggies, boom, you're done.

Now, I'm a big fan of dairy.

uh I really think that I feel so good when I consume goat milk, especially there's

something about goat milk in me that just we vibe really, really well.

um You do need your calcium from somewhere.

And so if you're not getting it from dairy and if you're not going to be eating eggshells,

um then you have to be eating the right well-cooked veggies.

Like I think cooked spinach is really high in

Calcium, but you have to cook it.

Otherwise the other nutrients in uh spinach compete with the bioavailability for calcium.

But so what I'll do is every once in a while, I'll have a day where I do sugar diet during

the day, and then I'll just have milk for dinner.

I'll just have like a liter of milk, a half gallon of milk, however much milk I want for

dinner.

And you know, maybe that slows down fat loss, but you want to use your cravings to your

advantage while also not being

thrown off by them.

And you know, I haven't done this while on this approach, but I actually might do it

coming up because I just got some raw milk, raw goat milk and I want to drink it.

I might just do like a whole day on milk.

I've done that in the past and I always lose weight when I just drink a ton of goat milk.

But anyways, here are a whole bunch of different tools to slot in.

But remember, if your priority is fat loss, if your priority is fat loss,

Your main focus is sugar and lean meat.

Sugar and lean meat.

is totally right about that.

Cole has taken this to a next level, I think, where where Dirty and Rider is and the like

minded vegans are more about this like entire lifestyle where you're never really going to

eat animal products.

You're never really going to eat a lot of meat or fat.

I think in that approach, your body will probably stop tolerate starch more.

But I still think

If fat loss is your, if you're fat now, I think you should cut out the starch to lose the

fat.

I've kind of been, I like to experiment a lot because I want to learn what's been

happening.

And so my weight's on a little bit up and down, though I still feel like visibly I'm

recomping, like I'm getting leaner, I'm looking better as my weight is kind of still kind

of staying steady.

And one thing I'll say is that my waist is getting smaller.

So.

For a lot of people, depending on if your diet fluctuates, especially with something like

starch, the water in your body is gonna go up and down.

And one of the best things that you can do is take measurements around your waist and also

look at your face and see how much fat your face is holding.

A lot of things will help you get a better idea of how much water you're holding.

Look at your skin, look at your muscles, look at your face, and then measure your waist.

oh

And because Cole's whole thing is fat loss, Cole's whole thing is fat loss.

And that's not a knock on him.

It's amazing to make your whole focus fat loss where a lot of the rapeseed community

isn't.

And even anabolic, uh you know, he, came up with this approach to diet for fat loss, but

there's still a lot of other interests in mind uh to round out his kind of the way his

mind is thinking for nutrition.

Cole's taken this to the next level.

Eat as much sugar as you want.

But one thing I will say is,

You see two kinds of people.

You see one who they're still scared of sugar.

They'll go, I'll just eat fruit, but I'll still restrict my calories.

I'm still gonna use fruit to fill myself up to eat less.

And some of those people don't need enough.

On the flip side of it, there's the people who just pour sugar over everything, sugar over

everything.

And it doesn't seem like your body is going to get fat from doing that, but

you might be overloading your body's ability to handle the sugar.

It's not that the sugar is the problem, your body might just not be able to handle it.

Your liver might not be ready for it.

You might be vitamin B1 deficient, and that is rate limiting the ability of your body to

process uh sugar and carbs.

So there's still room for this experimentation, but I think what you want to do is most of

the days, your main tool, your day in, day out,

is sugar lean meat, sugar lean meat and you keep it at that sugary foods of course.

Play with adding sugar but don't go crazy just have as much as you want.

What you know I had some days where I would like pour a ton of sugar into water and I

would or add sugar to my juice and I would do that and make me feel a lot better and I'd

have days where I'd do that and it would make me not feel as good.

So you really got to play with it.

um

What you're trying to do is you're trying to get your body to self-regulate.

And I think the best way to do it is to go by your cravings.

Eat as much fruit, sugary foods as you'd like.

Don't eat more than you actually want and don't eat less than you want.

Just have as much as you want.

Don't force it, don't restrict it.

Just have as much as you want and your body will take you there.

Your body will take you there.

So gonna wrap this all up.

Um, much love to durian rider.

Um, I've, you know, I've watched some of freely stuff.

know that she is very well known.

Uh, I really dig Harley stuff.

I think even the non-vegans could learn a lot about him.

Just keep in mind that he is a vegan and his approach is going to be slightly different.

It's going to be slightly different, but you can learn so much from watching his stuff.

And he has years, decades at this point of material on this.

You can learn so much from him.

I think that.

the amount of starch that you'll be able to tolerate on this diet will be directly

proportional to how much exercise that you do.

If you want to do a bunch of cycling and do a bunch of cardio and do a bunch of exercise,

then you can probably tolerate more starch.

But I think the best approach for fat loss, we are trying to lose weight as fast as, not

possible, but as fast as is optimal.

and that's faster than most people think on traditional dieting, but you want the sugar

intake to kind of be driving that.

um There's one, there's a study that Anabology posted.

um This might be, I'm still new to using this to share screen, so please bear with me.

This is gonna be the last thing I share, so if you wanna stick around, um just hold on.

minute or so otherwise I'll catch you guys but he found this study where they increased um

calories from carbohydrates and the weight loss

was basically um if you ate sugar, I think, know, it's probably a my study or something,

they could eat as much carbohydrates as they wanted, including starch, and their weight

stayed the same.

It stayed exactly the same, which means that they could maintain their weight with as much

starch as they wanted.

But if they eat sugar, the FGF21

further induced and then the weight loss happens from um eating as much as you want.

let's say I found it we're gonna try to screen share this if this doesn't work I'm sorry

try to figure out how to do this stuff.

me make sure that my picture in picture I don't know if you can see me but it doesn't

matter anyways here is the anabology thread and so if you want to look up the study

here it is, dietary protein restriction elevates FGF 21 levels and energy requirements to

maintain body weight and lean men.

Because remember, if the goal isn't to macro count and restrict your way to fat loss, the

goal is to eat as much as you want and have your metabolism do it for you because this

will prevent your metabolism from slowing down.

So,

Here we go.

These studies have actually been happening more recently.

This is a new study.

This just happened within the past year.

High carb, low protein meals induce FGF 21 in men, metabolic rate increased from low

protein meals, lean mass is spared during five weeks of protein restriction.

I was just like you.

I was so worried about losing muscle.

I was so worried about losing muscle.

If

If muscle loss was that easy, I would be a twig at this point because of how much I've

tried restricting protein in these diet experiments.

I really think that especially if you do this with the sugar diet, honey diet framework

where you don't eat the protein for the entirety of the day and just have it at dinner or

have it any few days, you can maximize FGF 21.

And if there was any issues with lean mass, you're still getting some protein in there.

I would even consider trying a prolonged zero protein diet just for shits because you can

put it on right back again.

What's your priority?

If you don't want to lose the muscle, don't do that.

You know, be aware of what you're willing to push.

But if you're saying fuck it, I'll try it.

Let's see what happens.

You can do a zero protein diet for at least a few weeks.

Why not?

um But at your own risk, don't be crazy.

Okay, so here's a link.

I'm not going to click on at all, but they maintained body weight but needed to eat more

to stay the same, right?

So their body weight maintained and they ate more and their weight stayed with that.

Sugar, sugar would work differently than simply high carb.

The diet in the study contained a high proportion of carbohydrates derived from white

bread, rice, pasta and fruits.

Okay, so all that starch kept their weight even.

They kept it even.

They didn't gain weight, but it kept it even.

If they do it with sugar, FGF21 will be overinduced and the subjects will lose weight.

Antibology clarifies that's his opinion.

FGF21 is induced by the liver seeing an excess of calories relative to protein.

This increases whole body metabolic rate to handle the excess calories.

If it's glucose that is well distributed across the whole body, the FGF21 induction

matches calorie intake.

So for people that don't know this, fructose goes to the liver first to be digested.

and it seems that because FGF21 is produced in the liver, the way that your body does this

metabolic upregulation is because the fructose feels like it's getting too much food.

And that's why, funny enough, this actually prevents fatty liver.

So if you do starch, starch is glucose, your body digests it and spreads it through all of

your, you know, your body stores it in the muscles, it stores it everywhere.

Fructose goes straight to the liver and that's why it's so important for this to work.

And that's why I think if you want to lose weight and not be a vegan and not be a durian

writer, go sugar only, limit the starch, sugar and protein.

However, in the case of fructose or MCT, MCT oil is a fat which acts like fructose.

It's metabolized like sugar.

It goes to the liver first.

The liver sees more calories in the rest of the body and over induces FGF 21.

That's why sugar is greater than starch for weight loss in a protein restricted context.

Okay.

I think that's enough for this one.

um I'm not gonna be a solely sugar focused person.

I just think it's so important and especially right now as we're seeing this go up in

popularity.

I have a lot of thoughts on it I wanna make sure that everyone who is following

these approaches.

Do your homework.

Here are some common pitfalls that you might run into.

You don't have to pull back from this at all.

Charge it hard, lose the fat, shred it all.

We want everyone to be lean and hot and sexy.

Eat all the delicious fruit you want.

Have your occasional lean protein and just be wary, wary of these nutrients.

I love you guys.

We're gonna do this.

We're all…

Everyone's gonna be shredded.

Everyone's gonna be shredded and you get to eat all this fruit and sugar.

See you next time everybody.

</markdown>

Edit:2025.05.15<markdown>

主持人 Mark 邀请嘉宾 Cole Robinson。对话一开始，Mark 提到他正在尝试 Cole 的一些建议，特别是关于高碳水饮食和运动表现的。他提到自己昨晚摄入了大量碳水后，今天早上在空腹状态下骑自行车，仍然能够在一小时内燃烧大量卡路里，并对此感到惊讶。

Cole Robinson 对当前饮食趋势的看法与个人转变

Cole Robinson (以下简称 Cole) 开始阐述他对当前饮食趋势，特别是“糖”和“高碳水”的看法，以及他个人饮食理念的转变：

厌倦与自我实验：Cole 表示，他厌倦了多年来推广低碳水饮食和减肥策略后遇到的种种问题和争议。他自己也进行了一些实验，早在2017年就开始尝试减少脂肪、增加水果和减少蛋白质的饮食。

对低碳水饮食在高强度有氧运动中的局限性的认知：他本人有拳击和竞技游泳的背景，深刻体会到在低碳水饮食下，进行高强度无氧运动（如短跑、游泳冲刺）时能量不足的问题。他强调，顶级的、需要持续较长时间的有氧运动员，无一不是大量摄入碳水的。

对肥胖人群的帮助与低碳水饮食的困境：他帮助过许多病态肥胖的人，发现他们尝试乏食和极低碳水饮食后，往往因为无法坚持而反弹。他私下也尝试过让人们连续一个月只喝果汁等极端方法。

低脂高碳水饮食的经济性与适用性：Cole 认为，低脂高碳水饮食是一种“穷人饮食”，对于经济条件有限的人来说更易获取和坚持。例如，米饭、香蕉等是常见的主食和水果。他以自己居住的加拿大西部艾伯塔省为例，当地的野生食物主要是浆果、水果和瘦肉（野生动物的肉都很瘦）。

更年期女性的困境与低碳水饮食的危害：Cole 特别提到，许多更年期女性因怕糖而寻求他的帮助，希望学习乏食或严格生酮饮食。但他发现，这种方法往往失败，并且会损害她们的甲状腺功能，导致精力不济，最终不得不依赖咖啡因等刺激物度日，很快放弃。

能量的重要性：Cole 反复强调，能量是减肥饮食可持续性的关键。高碳水饮食能提供充沛的能量，使人有“活下去的意愿”，帮助人们摆脱对咖啡因和能量饮料的依赖。

早晨摄入糖分的重要性：他现在帮助别人时，会首先让他们在早晨摄入大量糖分（尤其是果糖），目的是戒断咖啡因，从碳水中获得自然的能量。

对高果糖玉米糖浆的实验与观点：为了打破人们对糖的恐惧，他曾进行过一个实验，连续三天只喝饮料（高果糖玉米糖浆），并且是无咖啡因的。他发现自己的空腹血糖水平很低。他还帮助一位60岁的2型糖尿病邻居进行了同样的实验，四天后她的血糖水平也显著下降（在未服用二甲双胍的情况下）。

他认为，许多人对糖的恐惧，实际上是对添加了大量脂肪的含糖食品的恐惧（如甜甜圈）。纯糖（无脂肪）的代谢方式完全不同。

他批评低碳水饮食只是“掩盖”了胰岛素抵抗的问题，并未真正解决问题。如果给长期低碳水饮食的人做口服葡萄糖耐量测试，血糖仍然会升高并难以恢复，因为他们的身体无法有效利用碳水。

他提到自己代谢健康，在喝了含高果糖玉米糖浆的饮料（约300卡）后，血糖仅轻微升高，并在一小时内迅速恢复正常。

McDougall 麦克杜格尔 关于脂肪麻痹胰岛素反应的观点：Cole 认同 John McDougall 医生关于脂肪会“麻痹”胰岛素反应的观点，认为这是完全正确的，可以通过血糖监测来验证。

Mark 的初步尝试与感受

Mark 分享了他尝试 Cole 建议（高碳水、低脂肪）几天的初步感受：

• 精力显著提升，运动量也随之增加，甚至超过了平时的活跃程度。
• 对结果感到满意，表示他和 Cole 的目标一致，都是追求实际效果，不太在意理论标签。

早期关于高糖饮食逆转疾病的研究

Cole 提到了一些早期研究，证明高糖饮食对健康的益处：

• Harold Hemsworth：在20世纪初发明了口服葡萄糖耐量测试。
• Walter Kempner 肯普纳：在1939年至1950年间，通过纯糖饮食（橙汁、食糖、米饭）成功逆转了2型糖尿病、肾病等多种健康问题。
• Cole 认为，Mark 可能因为长期低碳水饮食而存在一定程度的胰岛素抵抗，建议他坚持几周高糖低脂饮食，效果会“令人震惊”。

Mark 对低碳水饮食的个人偏好与新思路

Mark 承认自己可能因长期低碳水饮食导致晨起血糖偏高（类似 Shawn Baker 和 Paul Saladino 的情况）。

他表示，自己可能仍会不时采用低碳水饮食，因为有助于控制不良饮食习惯，而且他本人喜欢高脂肪食物（如肥美牛排）。考虑将 Cole 的高糖低脂方案作为每周几次的调剂，其他时间则注意控制脂肪摄入量。 他在“个位数体脂系列”视频中讨论过健美运动员在备赛后期，为了达到极低体脂，其饮食中蛋白质占比极高（高达70%），主要来源是极瘦的蛋白质，配合少量蔬菜和碳水。即使在碳水较高的阶段，他们的饮食也是低脂的。美国80年代推广低脂饮食时，人们虽然吃了低脂产品，但整体脂肪摄入依然过高，因此没有看到预期效果。

Cole 对蛋白质摄入量、能量与减肥的进一步阐述

蛋白质与碳水的平衡：Cole 认为，即使是像 Mark 这样体型的人，在碳水摄入充足的情况下，蛋白质需求量可以很低。他以健美运动员 Jay Cutler 为例，Cutler 在增肌期蛋白质摄入约300克，碳水高达1000克。

能量与卡路里平衡：Cole 强调“热量出大于进”的热力学定律依然成立。但在低脂肪高碳水饮食下：体温升高：身体运行效率提高，体温上升。这与长期乏食或低碳水饮食时体温降低相反。非运动性活动产热 (NEAT) 增加：人们会不自觉地活动更多，无需强迫。

整体输出能力提高：在高糖状态下，运动表现（如骑自行车）会显著提升，感觉毫不费力就能达到高强度。

对 Shawn Baker 的挑战：Cole 批评 Shawn Baker 贝克（知名的肉食尊者）只展示短距离划船成绩，并不能证明其饮食能提供真正的耐力。他挑战 Baker 展示5000米或2000米划船成绩，自信在高糖饮食下，即使自己划船基因不如 Baker，也能在长距离项目中胜过他。

高糖饮食与运动表现：Mark 的妻子是游泳运动员，Cole 以此为例，强调游泳等耐力项目需要碳水供能。

旧派健美运动员的低脂饮食：Lee Haney, Ronnie Coleman, Jay Cutler 等顶尖健美运动员在备赛期都严格控制脂肪摄入，以瘦肉、米饭、粗玉米粉等为主。

儿童的糖分利用：Cole 认为儿童对糖的渴望和高糖后的活跃表现，是因为他们的身体能有效地将糖转化为能量。成年人由于饮食习惯和代谢健康问题，可能失去了这种能力。

低能量流行病：Cole 形容现代社会处于“低能量流行病”状态，人们普遍缺乏精力，运动是被迫的。高糖饮食能打破这种状态。

低脂肪高碳水饮食与激素：对于担心低脂肪影响激素水平的说法，Cole 认为，如果身体本身储存了足够脂肪，那么饮食中的低脂并不会导致激素问题。他提到，许多向他求助的更年期女性，在采用高糖低脂饮食后，甲状腺功能改善，精力充沛，体重减轻。

高糖低脂饮食的适用人群：Cole 认为这种饮食对40岁以上，尤其是更年期前后的女性效果显著，能解决她们普遍存在的健康问题。

不同饮食的能量效率对比：Cole 认为，纯糖提供的能量“燃烧更旺”，相比等热量的纯脂肪、纯蛋白质或高脂低碳水组合，能让人更有活力。

糖与情绪、注意力缺陷多动障碍 (ADHD)：Cole 认为，许多药物（如抗抑郁药）和 ADHD 问题，可能与饮食中脂肪过多导致血糖波动有关。排除脂肪后，血糖更稳定，不会出现“糖崩溃”(sugar crash)。

Jay Cutler 的饮食习惯：Mark 分享与 Jay Cutler 共进午餐的经历，Cutler 点了可乐，主食是鸡胸肉和蔬菜，严格避免脂肪。

传统饮食模式与贫困地区的长寿现象：Cole 观察到，全球长寿且贫困的人群，通常饮食以低脂高碳水为主（大量淀粉，少量糖，少量瘦肉）。他认为这是普遍的健康饮食模式。

对肉食的批评：Cole 认为 Shawn Baker 无法减脂成功，是因为其饮食中脂肪含量过高。他提到 Baker 几年前尝试低脂肉食时曾瘦过，但因能量不足无法维持。Cole 认为，纯蛋白质饮食（如Lyle McDonald的减脂方案）能量极低，难以持续。

公众对糖的误解与恐惧：Cole 批评公众对糖的普遍恐惧，认为这是教育的失败和“恐惧营销”的结果。他强调，许多人将高脂肪的含糖零食等同于纯糖，这是错误的。

高糖低脂饮食的经济性与行业阻力：Cole 认为，高糖低脂饮食是“穷人的饮食”，利润空间小，因此不受食品和补剂行业欢迎。他承认，推广这种饮食甚至影响了他自己产品（电解质粉）的销量，因为高糖饮食下对盐的需求可能降低。

对病态肥胖人群的极端干预：Cole 描述了他如何帮助极度肥胖的人（如500斤的女性）快速减重。他认为，必须首先彻底排除饮食中的脂肪，甚至短期内只吃水果，然后加入瘦肉。他认为，在有糖分供应的情况下，即使热量摄入不足，身体也会因为代谢旺盛而持续减重。他以医院静脉输液（葡萄糖和盐）为例，说明糖分能维持代谢。

Cole Robinson 的沟通与帮助的人

问 Cole 为何采用如此“硬核”的沟通，以及帮助过多少人。

• “硬核”沟通策略：Cole 承认他扮演了一个“角色”（如视频开头说“嘿，胖子”），这种方式最初会吸引那些更“硬核”、更能接受直接批评的人，他们往往能快速看到效果。这些成功案例会吸引更多最初反感他的人尝试。
• 帮助的人数：Cole 自2016年开设YouTube频道以来，通过免费指导（换取使用前后对比照片）和捐赠式电话咨询，帮助了成千上万的人。他自信在过去十年中，通过电话与人交流的数量无人能及。
• 近期的成功案例：Cole 分享了自己最近的减重经历（一个月减掉20磅，初期高蛋白低脂低碳水，后期高糖低脂低蛋白），以及一位51岁更年期女性在采用他的高糖饮食建议后，情绪激动地感谢他，表示摆脱了对糖的恐惧，精力充沛，甲状腺激素恢复正常，体重也大幅下降。

关于蛋白质摄入量、肌肉流失与高糖饮食

• 肌肉流失的恐惧：Cole 认为人们过分担心肌肉流失，而忽视了高糖饮食在极低蛋白质摄入情况下维持肌肉的可能性。他自己曾在一周内每天只摄入约80克蛋白质，只要糖分充足，性欲依然旺盛。
• 身体脂肪作为能量来源：Cole 认为，身体储存的脂肪本身就是优质脂肪，在减脂初期无需过多担心饮食中脂肪不足导致激素问题。
• 最难帮助的人群：40岁以上的女性（尤其是更年期前后）是健康问题最多的人群。如果一种饮食能帮助她们，那么对其他人也有效。

Mark 对低脂高碳水饮食的观察与个人体验

Mark 观察到，许多身材极好、非常精干的人，每日脂肪摄入量远低于100克。即使是一些偏向低碳水饮食或肉食的人，其脂肪摄入也并非极高。他提到 Dominic D'Agostino 是个例外，每天摄入约300克脂肪并结合生酮补剂。Mark 再次强调了自己尝试高碳水饮食后，精力充沛的感受，以及对旧时儿童高糖后精力旺盛状态的联想。

高糖饮食下的睡眠与训练方式

• 睡眠改善：Cole 表示，在生酮饮食下，他虽然睡眠尚可，但一旦醒来就很难再入睡，感觉身体始终处于应激状态。他认为，通过酮体供能是不自然的。
• 训练方式的转变：Cole 近几个月没有进行负重训练，转而进行纯自重健美操，感觉对身体冲击更小，更适合高糖饮食带来的轻盈感。
• 低脂饮食的起源：Cole 最初接触乏食时，采用的是低脂饮食，后来因为长期乏食进入生酮状态，才转向生酮饮食。但他过去九年的大部分时间里，仍然摄入大量碳水。

对“一茶匙糖”理论的批驳

Cole 猛烈抨击了“血液中只有一茶匙糖”的说法（常见于低碳水倡导者），认为这完全是误导，忽视了身体在肝脏和肌肉中储存大量糖原的能力。他强调，在无脂肪的情况下摄入大量碳水（如2000卡），身体完全有能力吸收利用，不会因此导致糖尿病。

高糖饮食与饥饿感

有人认为碳水或糖会让人更饿。 Cole 回应：

• 如果吃纯水果后感到饥饿，说明代谢工作正常，应该多吃一些。
• 儿童会本能地先选择甜食获取能量，然后才吃肉类。
• 纯糖（如蜂蜜）的饱腹感很强，很难过量食用。
• 许多人将睡前对糖的渴望误认为是需要高脂肪零食（如奥利奥），实际上可能只需要少量蜂蜜或水果就能满足，并有助于降低皮质醇，促进睡眠。

高糖饮食与牙齿健康

对牙齿健康的担忧。 Cole 回应：

• 普通人每天饮食已经多次接触糖分（如咖啡加糖、奶昔），并不会每次都立即刷牙。
• 如果大量饮水，纯糖（如食糖、水果中的糖）对牙齿的影响不大。他咨询过一位牙科保健员，对方也认同此观点。
• 碳酸饮料因含有柠檬酸可能稍有不同。
• 他强调，食糖与水果中的糖本质相同，不应过分妖魔化“精制糖”。

雷佩特 Ray Peat 饮食的实践问题与 麦克杜格尔 McDougall 素食

Cole 认为 雷佩特 Ray Peat 的理论非常正确，但在个人饮食实践中，雷佩特本人摄入了大量脂肪（如奶酪），这与他理论中强调糖和碳水的重要性有所出入。 类似地，John McDougall 医生是素食者，这使得他的低脂高碳水信息在传递时，容易被不认同素食的人群所忽视或曲解。Cole 认为，许多低脂高碳水纯素食者（非大量食用坚果和生蔬菜的类型）的饮食模式几乎是正确的，只是缺少了少量瘦肉。他提到年轻健美运动员 Alex Leonidas 在减脂期采用低脂高碳水的纯素食也取得了成功。 Cole 本人并非素食者，但他推广与低脂高碳水的素食相似的宏量营养素比例，同时认为瘦肉有益。

Mark 的高糖饮食实践日分享

Mark 分享了他前一天的饮食：

• 早餐：蓝莓加蜂蜜，配合电解质粉。
• 上午：更多水果（苹果、香蕉）。
• 训练后：极瘦的牛排，红薯，淋上蜂蜜和盐。
• 晚上：为了实验，吃了一些 冰淇淋、含糖谷物早餐等，配合蛋白粉奶昔。总碳水摄入量极高。

Cole 对 Mark 饮食的评价与进一步建议

• 对果糖的强调：Cole 认为 Mark 的饮食很棒，再次强调果糖的重要性（水果是主要来源）。他提到 Rich Piana（已故健美网红）在备赛期也会吃大量含糖谷物早餐。
• 蜂蜜与高果糖玉米糖浆的果糖含量对比：Cole 指出，蜂蜜中的果糖含量实际上高于55%浓度的高果糖玉米糖浆。高果糖玉米糖浆只是通过酶处理将玉米淀粉中的部分葡萄糖转化为果糖以增加甜度。他认为公众对高果糖玉米糖浆的恐惧，部分源于对蜂蜜中同样含有大量果糖这一事实的忽视。
• 对 Tom Segura 的喊话：应 Mark 要求，Cole 对喜剧演员 Tom Segura（据说是 Cole 的粉丝）进行了标志性的“硬核喊话”，敦促他减少饮食中的脂肪，增加糖分摄入以获取能量，多运动（骑自行车）并保证充足睡眠。

关于身材、自律与饮食理念的讨论

• “不瘦就闭嘴”：Cole 解释他为何说“如果你不瘦，就闭嘴”，因为如果一个人无法通过自己的方法达到理想的精干体型，说明其理论或方法可能存在问题。
• 对寒冷气候与减肥的看法：Cole 认为，生活在炎热气候的人没有理由肥胖，因为炎热环境本身有助于保持体重。而在寒冷地区保持精干更为困难。

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Edit:2025.05.15

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