HBR: What you eat affects your productivity

[Pointedstick]

http://blogs.hbr.org/2014/10/what-you-e ... ductivity/

Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.

Here’s a brief rundown of why this happens. Just about everything we eat is converted by our body into glucose, which provides the energy our brains need to stay alert. When we’re running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it’s hard to concentrate on an empty stomach.

So far, so obvious. Now here’s the part we rarely consider: Not all foods are processed by our bodies at the same rate. Some foods, like pasta, bread, cereal and soda, release their glucose quickly, leading to a burst of energy followed by a slump. Others, like high fat meals (think cheeseburgers and BLTs) provide more sustained energy, but require our digestive system to work harder, reducing oxygen levels in the brain and making us groggy.

[Mark Leavy]

http://blogs.hbr.org/2014/10/what-you-e ... ductivity/

Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.

Here’s a brief rundown of why this happens. Just about everything we eat is converted by our body into glucose, which provides the energy our brains need to stay alert. When we’re running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it’s hard to concentrate on an empty stomach.

So far, so obvious. Now here’s the part we rarely consider: Not all foods are processed by our bodies at the same rate. Some foods, like pasta, bread, cereal and soda, release their glucose quickly, leading to a burst of energy followed by a slump. Others, like high fat meals (think cheeseburgers and BLTs) provide more sustained energy, but require our digestive system to work harder, reducing oxygen levels in the brain and making us groggy.

What a weird article.  They missed the completely obvious.

Don't eat carbs.  Nothing I eat ever turns to glucose.  My blood sugar stays constant whether I eat three meals a day or three meals a week.  No ups and downs.

Sip on coffee and wine until you smell some meat on a grill somewhere and then wolf it down.  Repeat.

(For the Pedants)
Yes, a percentage of the protein I eat is converted to glucose.  But it is less than you might think.  After about 18 months, your brain starts running on ketones instead of glucose.  And that is a fine thing...

[Mountaineer]

What a weird article.  They missed the completely obvious.

Don't eat carbs.  Nothing I eat ever turns to glucose.  My blood sugar stays constant whether I eat three meals a day or three meals a week.  No ups and downs.

Sip on coffee and wine until you smell some meat on a grill somewhere and then wolf it down.  Repeat.

(For the Pedants)
Yes, a percentage of the protein I eat is converted to glucose.  But it is less than you might think.  After about 18 months, your brain starts running on ketones instead of glucose.  And that is a fine thing...

The sentence in bold would be my ideal diet, from an enjoyment point of view.

Is a super low carb diet really practical in the long term though?  I understand that it can help in a weight loss effort, but is it a healthy long-term diet?

I've heard you can remain on that diet until you die. 

... Mountaineer

[dualstow]

Don't we all turn to glucose for solace during a time of need?

[Mark Leavy]

Is a super low carb diet really practical in the long term though?  I understand that it can help in a weight loss effort, but is it a healthy long-term diet?

I am not a doctor.

This is what I've been doing for the last 6 years.  Best thing that has ever happened for my health, mental alertness and physical strength.  In every dimension.

This month, I'm living in Logroño Spain.  The capital of the wine country and the birth of tapas.

1) Breakfast is espresso with hot milk.  Sometimes just espresso.
2) Lunch (between 2pm and 4pm) is a young wine with a pincho (tapa).  (some form of animal part or a sea crawly thing on a stick or a piece of bread).  I ditch the bread.
3) Dinner (between 8 pm and 11pm)  Same as lunch, except a slightly better wine.  Maybe two of each.

Overall, the folks here all look great.  Lot's of confounders, of course.  Pedestrian city, genetics, etc...

[WildAboutHarry]

Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.

So I guess that explains the 1950s and 1960s, since the three-martini lunch was in vogue then.

Although, since we have the 21st century I guess the three-martini lunch crowd didn't do too bad.

[pp4me3]

This explains why it’s hard to concentrate on an empty stomach.

That's at least one thing I would have to disagree with. I've been doing an intermittent fasting diet and I've seen no such inability to concentrate on the fasting days. To the contrary, I think your body is switched into a state of heightened alert. Probably an evolutionary thing.

[clacy]

But carbs taste so good

[dualstow]

But carbs taste so good

They sure do. I give them up for periods of time, but something keeps dragging me back. The Bread & Beer Mafia, I suppose.

P.S. We need a Where is Mark This Month thread.

[Benko]

Low/very low carb diets are great for specific applications e.g. losing weight, but are not good maintenance diets for everyone. 

"I ditch the bread" 
No one would be harmed by swearing off bread forever. 


Certainly fruits and veggies are beneficial* and few people would be harmed by eaitng e.g. berries, carrot/sweet potatoes, apple, etc daily.  See Kresser, Jaminet, etc on why many people need 100g or so maintenance carbs (but not bread or sugar frosted flakes).

* see the interestingly named Fruits and Vegetables Are Trying to Kill You:
http://nautil.us/issue/15/turbulence/fr ... o-kill-you

[MachineGhost]

Yes, a percentage of the protein I eat is converted to glucose.  But it is less than you might think.  After about 18 months, your brain starts running on ketones instead of glucose.  And that is a fine thing...

Until you run into the negative health effects from an extreme low carb diet.  You will also lose invaluable gut microbiota species that may never be recovered.

[Mark Leavy]

Yes, a percentage of the protein I eat is converted to glucose.  But it is less than you might think.  After about 18 months, your brain starts running on ketones instead of glucose.  And that is a fine thing...

Until you run into the negative health effects from an extreme low carb diet.  You will also lose invaluable gut microbiota species that may never be recovered.

Very good points MG.  I also read everything that Richard Nikoley writes and I think he may be on to something. My apologies if I've assumed the wrong source for your comments.  I still have a few doubts about the ketone/gut biome argument, but mostly because I think it is the wrong battle.  I could easily be wrong though.  My ideas aren't based on ketosis being some magical great thing.  In fact, I think I only fall into ketosis when I'm accidentally losing weight for some reason.

A lot of good arguments are being made on both sides of the debate right now.  I am really enjoying the amount of exploration and self-testing and self reporting that is happening.

One of the lesser voices that I am very much impressed by is Petro Dobromylskyj.  He may or may not be more right than anyone else, but he has always struck me as intelligent, methodical and rigorous - albeit somewhat inscrutable.
http://high-fat-nutrition.blogspot.com

I thoroughly enjoy your posts, MG.  Thank you.

[WiseOne]

Sip on coffee and wine until you smell some meat on a grill somewhere and then wolf it down.  Repeat.

(For the Pedants)
Yes, a percentage of the protein I eat is converted to glucose.  But it is less than you might think.  After about 18 months, your brain starts running on ketones instead of glucose.  And that is a fine thing...

Just FYI, the alcohol in wine is metabolized to acetate, which enters the Krebs cycle and thus functions the same as a simple sugar.  So depending on how much wine you're actually drinking, you're getting a pretty good dose of sugars every day.  That's fine, but you just want to be aware that you're not in fact carb-free with this diet.

[WildAboutHarry]

[quote=WiseOne]Just FYI, the alcohol in wine is metabolized to acetate, which enters the Krebs cycle and thus functions the same as a simple sugar.  [/quote]

Wow, I haven't thought about the Krebs cycle in years - decades probably.  Which triggered thoughts about the electron transport chain.  Mmmm.  ATP.

[MachineGhost]

I thoroughly enjoy your posts, MG.  Thank you.

Even when I call you a whacko?

I encourage everone to take this course next time its offered: https://www.coursera.org/course/microbiome

The microbiota affects mood and psychology, among many other things.  90% of serotonin receptors are in the gut; only 10% are in the brain.  Likewise, you are only 10% human, 90% microbiota.

[WildAboutHarry]

[quote=MachineGhost]Likewise, you are only 10% human, 90% microbiota.[/quote]

I see.  So humans are gut microbiota's way of making more gut microbiota. 

[Mark Leavy]

Just FYI, the alcohol in wine is metabolized to acetate, which enters the Krebs cycle and thus functions the same as a simple sugar.  So depending on how much wine you're actually drinking, you're getting a pretty good dose of sugars every day.  That's fine, but you just want to be aware that you're not in fact carb-free with this diet.

Thanks WiseOne!  As a layman, I have found it extremely difficult to get good, non sensational, information about how alcohol is processed.

[l82start]

While you can drink and stay in ketosis, alcohol will be burned by the body in preference of all other nutrients consumed. In other words, alcohol will slow down the fat loss process because a smaller amount of the free fatty acids will be converted into ketones.

  Light beer can contain anywhere from 7g – 20g net carbs and dry wine, as much as their websites want to push, can average at about 6g per glass.

if you are on a diet that is trying to achieve rapid weight loss (generally 6g or less carbohydrate a day to stay in ketosis) any alcohol other than hard liquor, which the body metabolizes differently, such as - Vodka, Whiskey, Tequila, Rum, Gin, etc (without flavorings or mixers) .. will likely be over your carb limit..

[WiseOne]

if you are on a diet that is trying to achieve rapid weight loss (generally 6g or less carbohydrate a day to stay in ketosis) any alcohol other than hard liquor, which the body metabolizes differently, such as - Vodka, Whiskey, Tequila, Rum, Gin, etc (without flavorings or mixers) .. will likely be over your carb limit..

Wish that were the case but, no.  Alcohol is metabolized the same no matter how it's packaged.  Beer and wine may have some undigested sugars though, depending on type.

Yes, it's hard to read anything about alcohol metabolism that doesn't start getting all crazy about blood alcohol levels and social consequences and whatnot.

[l82start]

if you are on a diet that is trying to achieve rapid weight loss (generally 6g or less carbohydrate a day to stay in ketosis) any alcohol other than hard liquor, which the body metabolizes differently, such as - Vodka, Whiskey, Tequila, Rum, Gin, etc (without flavorings or mixers) .. will likely be over your carb limit..

Wish that were the case but, no.  Alcohol is metabolized the same no matter how it's packaged.  Beer and wine may have some undigested sugars though, depending on type.

Yes, it's hard to read anything about alcohol metabolism that doesn't start getting all crazy about blood alcohol levels and social consequences and whatnot.

my bad grammar made that confusing...  metabolizes differently than carbs not differently from one beverage to the next (not an expert - - i could be wrong on this) carbs will stop ketosis but alcohol without carbs mixed in will not..