Carb-Appropriate Research Review

Keto-flu, ketogenesis, and Carb-Tolerance: Part 2

A Summary of Our Research: How did people ‘feel’ on a keto diet? Very little research has been conducted on people’s subjective experiences of diet. The study of this is incredibly important because if we are to properly understand diet and prescribe, based on holistic effects, we need to know how people feel! We analysed this in a qualitative study.  We identified our participants subjective mood and experiences related to the ketogenic diet from daily diary entries and focus group findings. Read more & listen to the audio below

Health Tips

Detox diets and supplements: separating the fear from the facts

No matter where you look nowadays, someone is trying to sell you on a diet, pill or potion that promises to help you ‘detox’. In contrast, there are myriad scientists that will tell you that ‘detoxing’ is a bunch of BS and that there is no benefit to any diet or supplement that claims to help your body to detoxify. So, what is the real story? Is there any evidence backing ‘detox’ diets and supplements? Summary: Weight loss on detox diets is likely due to calorie restriction, not the elimination of toxins. In a healthy body, the liver does a

Carb-Appropriate Research Review

Keto-flu, Ketogenesis, and Carb-tolerance: Part 1

A summary of our research: Ketogenic supplements Low-carb diets and ketogenic diets are becoming increasingly popular for both lifestyle reasons and for the improvement of health and performance. However, there is little evidence for the superiority of keto- vs less restrictive low-carb approaches in the research. Greater carbohydrate restriction does provide additional benefits for some outcome measures like glucose, triglycerides (TG), and high-density lipoprotein cholesterol (HDL-c). There are also specific benefits from keto-diets and the levels of blood ketones they produce, including reduced inflammation, inhibited tumour growth (n some cancers), reduction in neurodegeneration, and increased metabolic flexibility. But, despite the

Nutrition

Why you shouldn’t be afraid of protein on a keto diet

A lot of people freak out about protein when following a ketogenic diet. There is an idea that eating a high, or even moderate protein diet, will result in large amounts of glucose creation from amino acids in protein (gluconeogenesis). However, this idea is unfounded and there are significant benefits from increasing your protein intake. What is ketosis? Ketogenic diets are those that elicit the state of ‘ketosis’. This state of ketosis refers to the production of ketone bodies, derived from fats (and some amino acids) for use as an alternative fuel in times of fasting or drastic carbohydrate restriction.

Nutrition

Paul Cadman

The Carb-Appropriate Podcast Ep.13 Paul ‘Cadsy’ Cadman is a nutrition and performance coach specialising in custom nutrition, supplementation, and training programming for endurance athletes.  I love chatting to Cadsy as he is a self-experimenter who’s always willing to do the hard yards, walking the talk, before applying it with his athletes. Paul has had great success fine-tuning ‘mixed fuelling’ (carbs + ketones) and with other supplements like MitoQ, mushrooms, Super Starch and more! Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane – from http://freemusicarchive.org

Health Tips

What do I eat?

The 2019 edition One of the most common questions any nutritionist gets is “So, what do YOU eat?” This is not necessarily the best question for a client to ask, because what I do, will not always be what you should do. On the other hand, the example of someone putting healthy nutrition habits into practice can really help with the application of nutrition. So, periodically I post up what I’m currently doing to give some ideas of how to structure nutrition and supplementation to not just ‘get by’ but to thrive, which of course, is my key focus. Note:

Carb-Appropriate Research Review

Issue #1 The Carb-Appropriate Review

Issue 1 | Volume 1 | June 2019 In this issue: Keto-Flu, Ketogenesis, And Carb-Tolerance… A summary of our research Research commentary: Does fasting make you dumb? Two days of calorie deprivation impairs high level cognitive processes, mood, and self-reported exertion during aerobic exercise: A randomized double-blind, placebo-controlled study It’s about the food, stupid: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake Will eating just one extra slice of bacon really increase my cancer risk? Diet and colorectal cancer in UK Biobank: a prospective study Can low-carbers use supplemental

Books

The Credo

8 Simple virtues for living with passion and purpose in the post-truth era A new book by Cliff Harvey PhD Do you feel like you’re drifting through life without passion and purpose? Or perhaps you just don’t feel like you’re as happy or healthy or performing in life to the level you desire. You’re not alone… In The Credo, clinician, researcher, and author Cliff Harvey outlines 8 simple virtues to create a passionate, purposeful life. Cliff combines these virtues with examples, commitments, and exercises to help you to integrate the concepts into your life and begin, right now, to be

Books

The Carb-Appropriate Review

A monthly research review by Cliff Harvey PhD (c) Are you sick of reading boring research reports that you don’t understand? In this monthly review, Cliff breaks down nutrition, health and performance topics, and summarises the latest, trending research in plain English The Carb-Appropriate Review only costs $10 USD per month (that’s about the cost of a smoothie!) AND you get the following benefits FREE: Access to the live recordings of The Carb-Appropriate Podcast Members only Patron group on Facebook The Carb-Appropriate Review LIVE on-cam, voice Q&A (meet, greet, and question) Cliff and guests on the podcast Sneak-peeks of upcoming

Podcast

Dan Plews PhD

The Carb-Appropriate Podcast Ep.12 In this episode I chatted again to my buddy Dr Dan Plews. Dan Plews is a PhD researcher, coach, and weapon endurance athlete. His research has looked extensively at the application of Heart Rate Variability for measuring fatigue and recovery in athletes, along with hydration, electrolytes and more. Dan is the founder of EndureIQ, an online education platform for long distance triathletes. Listeners of the Carb-Appropriate Podcast can receive 10% off a subscription to HRV4TRaining Pro – the very best application for coaches and practitioners to monitor their athletes HRV results. Just use code cliff at

Podcast

Julian Mitchell – Mushroom Man!

The Carb-Appropriate Podcast Ep.11 Julian Mitchell is a physio turned myco-entrepreneur. He is as passionate about mushrooms and their use as both food and medicine as I am, and I was stoked to chat with him on this episode of the cast. Julian is one of the founders of Life Cykel, a Byron Bay (NSW, Australia) based producer of organic, ethical, and sustainable mushroom products. Sit back, relax, and join us on an in-depth chat of all things ‘shrooms! Interested in trying Medicinal Mushrooms? Listeners of the podcast can get a massive 25% off their first order of Life Cykel

Podcast

Eric Helms PhD

The Carb-Appropriate Podcast Ep.10 In this episode of the cast I chatted with my good buddy and colleague Dr Eric Helms about physical culture, low- vs high carb, getting big and jacked and much more! Eric is a coach, athlete, author, and educator. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter. He has published multiple peer-reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. Overall, he is considered one of the best in the biz of nutrition

Podcast

Mikki Williden PhD

The Carb-Appropriate Podcast Ep.9 Super-stoked to chat with my buddy and colleague, leader in the wholefood, lower-carb nutrition field in New Zealand, Dr Mikki Williden. Not to be missed for anyone interested in an evidence-based, yet holistic (and simple!) approach to eating for health and performance. Find Mikki at https://mikkiwilliden.com/ Mikki has a great selection of articles, recipes, as well as online coaching to help you get your nutrition and health on track. Follow Mikki on Facebook at https://www.facebook.com/mikkiwillidennutrition/ Check out one of the papers co-written by Mikki and Cliff (top 5 in Public Health and Nutrition at Peer J 2018) https://peerj.com/articles/4488/  Full

Podcast

Joe ‘Keto’ Rogister

The Carb-Appropriate Podcast Ep.8 In this episode Cliff is joined by Joe ‘Keto’ Rogister. Joe is a pioneer of both social marketing and new-business development in Australasia and helped to introduce exogenous ketones to the market in this part of the world.  Pruvit ketones can be found at: https://cliffharvey.pruvitnow.com/ In NZ, contact the team at www.nutritionstore.online for info on how to purchase ketones. 

Podcast

Professor Grant Schofield

The Carb-Appropriate Podcast – Ep.7 I really loved chatting with Professor Schofield in this edition of the podcast. Grant is a professor of public health and director of the Human Potential Centre at the Auckland University of Technology. He was also the supervisor for my PhD research, and we have collaborated on a bunch of research papers. Grant has emerged as a leader in the field of low-carbohydrate nutrition and the re-evaluation of the current (faulty) dietary guidelines. He’s also been a key mover in helping to get kids more active and in creating ‘livable’ cities with a focus on

Podcast

Phil Dowling ND, MA

The Carb-Appropriate Podcast Ep.6 Phil Dowling is a legit OG of nutrition and naturopathy in New Zealand. He has been in practice for 3 decades, is a lecturer in various aspects of physiology, pathophysiology, and clinical nutrition and is, to top it all off, one of Australasia’s leading nutrition practitioners for gut-health. In this cast I riff with Phil about gut-health, fermented foods, probiotics, prebiotics, and what many people get wrong about how to optimally improve gut-health. Find Phil at https://www.healthjourneysnz.com/ This episode was supported by my favourite ‘synbiotic’ supplement, Vita Biosa. Vita Biosa is more than just prebiotics and

Podcast

Lara Briden ND

The Carb-Appropriate Podcast Ep.5 In this episode, I chat with Lara Briden ND, The Period Revolutionary.  Lara is a world-renowned expert on women’s health and hormonal issues. In this podcast, we get into her background in evolutionary biology, the dangers of birth-control pills, the HPTA axis and hormonal health, keto and women’s health…and more! Check out Lara’s book The Period Repair Manual. Not to be missed for anyone interested on hormonal health and women’s health in general.