On today’s episode we will discuss what are good calories and how to know the difference.
Welcome to the, you can do this podcast with Charles Colaw, the daily podcast that provides you with the proven idiot proof path to fat loss and total body transformation. Get ready because you’re about to enter the you can do this podcast.
Hello, this is the Charles and Amber Colaw podcast from Arlington gyms. And today I’m going to talk to you about an awesome book, uh, that I’d been going through actually. I went through it years ago and it made a big change in my life on how I would think about the food that I ate and, uh, helped me tremendously in my weight loss journey first and losing weight and getting in shape and toning up muscle.
And, uh, the principles I’ve learned from some of this book has really helped me and thousands of clients in multiple States across the country. And, uh, I’m going to share a little bit of information with you on that at some key takeaways. Um, and uh, some, uh, action steps and some proof social proof that we have on that, on the success of that. And then, um, what you need to do so that you too can be successful.
So first off, I’m going to jump right into this book that I’ve talked about on the last podcast. It was good calories, bad calories by Gary Taubes. Um, basically, um, tell you a little bit about myself. I was over 300 pounds in high school and, uh, I followed some of the principles of learning the starches and sugars in my diet.
And I lost 83 pounds in about nine months, still eating quite a bit of calories, still working out at Arlington gyms and maintained the majority of my muscle mass. Ended up competing in a bodybuilding show and winning second place in the Oklahoma, Arlington gyms Texas bodybuilding show at night, age 19. And, uh, then further in the years in the future when a super heavyweight, mr Oklahoma, uh, competition bodybuilding show and, uh, anyways, you can drastically change the way you look and feel about yourself just within the foods that you’re eating.
And a calorie isn’t just a calorie, but you want to make sure you’re eating the right calories that target fat loss and help build and tone muscle. So you’re going to get some of that information here today. Um, first off, I want to talk about a key takeaway from the book. Um, in this book, Edward Stryker, uh, was a, he’s basically a university professor from Pittsburgh and, uh, another associate by the name of Mark Friedman from the university of Massachusetts.
So Edward stri, Stryker from the university of Pittsburgh and Mark Friedman from the university of Massachusetts, they published in 1976 an article called the psychological and physiological physilogical Lee of hunger, a psychological perspective. Um, and in that article they have some great takeaways about how uh, insulin directly affects fat storage and hunger in the diet. And carbohydrates is the one nutrient like carbs and sugars and so on that raise the hormone insulin, the greatest in the body the quickest.
And um, one of the things that they said in this article is that when he infused insulin into some laboratory rats, um, the takeaway was it lengthened the fat storage phase of their date, day and night cycle, and it shortened the fat mobilization and oxidation phase accordingly. Um, the energy balance was now out of balance. And the rats accumulated more fat during their waking hours and then they then they could mobilize and burn for fuel during their sleeping hours.
And this is just because of insulin, not calories added to the, the body of the rats. Um, and now it goes on to say they no longer balance the overeating with an equivalent phase of under eating. Not only were their sleep wake cycles disturbed, but the rats would be hungry during the daytime and continue to eat when normally they would be living off the fat they had stored at the night.
So the big takeaway here is, um, I have had lots of clients that were, uh, on taking diabetes medication, Metformin and uh, on an insulin pump or Humulin R injections and so on. And what happens is whenever a person’s like, they’ll say, I actually got diagnosed as a diabetic and my doctor prescribed me this, this pill, and I’d gained 30 pounds. I said, so you gained 30 pounds? What did you change in your eating?
Like, I didn’t change anything in my eating. I just started taking this pill. So the takeaway is, is the hormone insulin is a fat storage accumulation hormone. I’ve seen it in real life. Um, and when people don’t drastically change their diet, they still put on a ton of weight because the hormone insulin interrupts the natural fat mobilization and oxidation phase in the body. And this is all proven with many medical studies.
And so taking that into account in my own fitness, the more that I would stay away from sugars and starches in the diet at Arlington gyms, um, I would feel fuller and I would also, uh, I basically, I could achieve a leaner less body fat physique on my body. Um, so a leaner, more toned version of myself. Um, and so my takeaway on all that is, is, uh, the hormone insulin directly affects the fat accumulation on the body.
And so if you are eating a diet that’s high in, let’s say, cookies, ice cream, cereals, breads, refined car-based carbohydrates on a regular basis, you’re, you’re going to be holding more subcutaneous body fat than you would if you’d eat the same types of same amounts of calories from non-insulin genic foods because it interrupts the fat mobilization. And oxidation phase of your body. That was in this article in 1976 published by, um, uh, Mark Friedman and Edward Stryker, um, university of Pittsburgh and the university of Massachusetts.
So, uh, anyway, so that’s a great takeaway and there’s some other great takeaways. There’s 10 top takeaways I don’t want to kind of briefly also talk about in this book that, uh, really changed my perspective on diet and nutrition. Um, and some of these conclusions that I kind of came up with through this book, um, are discussed in here that, uh, that uh, uh, dietary fat, not saturated fat, saturated fat or not, is not the main cause of obesity, heart disease or any other chronic diseases civilization.
So what I had learned is that, you know, there’s been fat for a long time in the diet and it started in civilization over hundreds of years. Gary Taubes talks about 300 years of research and, um, how this obesity epidemic and, um, heart disease and so on correlates more with the refined carbohydrate in the diet that actually does with dietary fat in the diet.
Um, number two, the problem is carbohydrates in the diet, their effect on the insulin secretion from your pancreas, your pancreas secretes insulin directly in relation to the high-glycemic index of certain carbohydrates. Thus hormonal regulation or homeostasis. It’s a Serb sort of body, cannot burn its own fat efficiently like it’s supposed to. That goes back to that article on fat mobilization and oxidation. It doesn’t do that properly cause we’re not made to be eating.
Um, pre digested refined carbohydrates in massive amounts in the American diet, um, and the more easily digestible and refined the carbohydrate, the greater effect on that weight and health and wellbeing of the person that makes it worse. So your brain releases serotonin and dopamine when the higher blood sugar hits. So we like, it’s addictive but it wreaks havoc on our blood sugar. Insulin is secreted heavily and we have a lot of health effects that come from that.
So the refined based carbohydrate and processed sugars and stuff in the diet. Three sugars, sucralose, high fructose corn syrup specifically are particularly harmful probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carb carbohydrates. Um, it’s just hard on your body to process that much, uh, refined base carbohydrate. It’s hard on your system. And that was another key takeaway through the direct effect.
Number four, through the direct effect on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. They’re most likely the dietary cause of cancer, Alzheimer’s disease and other chronic diseases as civilization
This is one of the kinds of conclusions and kind of leads you to, it’s not saying that that’s the proven thing, but the more that you read and all this research, there is a strong correlation to this refined based carbohydrate blood sugar irregulation where it’s really high starches and sugars correlating to um, elevated blood glucose that really wreaks havoc in Arlington gyms.
And like diabetics with heavy blood sugar over a period of time. Um, I have several clients that had um, a lot of uh, uh, vision problems, a little capillaries in the eyes. They start to degrade with elevated blood glucose circulation becomes impaired, their feet, they have poor circulation in their feet. Um, they have swelling in their feet. So what happens is, is elevated blood sugars primarily from all this refined based starches and carbs, destroys a circulatory system, causes a lot of these effects.
That’s again at all the little tiny veins in your eyes and your feet. I had one guy that had 47 surgeries at age 50, some, um, due to, uh, high blood glucose, elevated basics on an insulin pump and, uh, I had reversed, um, how to lose about 50 pounds in six months by eating a low-glycemic diet. And, um, circulation vastly improved for Arlington gyms members.
Insulin use went down by three fourths. He actually measured that on an insulin pump. So a lot of stuff totally reversed and that’s all directly reelected, uh, related to the circulatory health and blood glucose, not fats, but actually pulling the carbs, the sugars, the breads, the starches, all of that out so that your body can handle that properly and it heals itself. So I can correlate that to my direct observation for myself and my clients. Um, but yes.
Um, that’s number four, the direct effect on insulin and blood sugar and refined base carbohydrates and starches are the dietary cause of coronary heart disease and diabetes most likely the cause of cancer as well. I was also reading another article where um, high glucose, high blood sugar in the body also feeds cancer cells and helps them grow some of the fastest. So a lot of that to say cut the sugar, cut the carbs and know what are good calories.
Five obesity. Obesity is a disorder of excess fat accumulation, not overeating and not sedentary behavior. So it’s, a lot of people will say that person’s fat because they think they’re eating too much or they can’t control their volume of eating. It’s not so much that it’s really more the fact of what they’re eating disrupts that fat mobilization and the oxidation phase and basically your body letting fats to be mobilized effectively for Arlington gyms.
So it just stores so high sugars, high carbs disrupt your body’s ability to release fat from its cells and stuffs from, from you basically accumulate fat a lot faster. So number six, consuming excess calories does not cause us to grow fatter more than it causes a child to grow taller, expending more energy than we consume does not lead to longterm weight loss. It leads to hunger. So, um, I can equate to that as well.
Um, if I am eating like lots and lots of high protein, uh, calories that is super low-glycemic, um, uh, like a, I can go and eat. I mean, I, I’ve sat down and ate, you know, five pounds of a lean meat in a setting at a Brazilian steakhouse, Texas de Brazil or uh, Fogo de Chao. And I’ve done that two or three days in a week with massive amounts of calories and it does nothing to the effect of my body fat. But if I would do that same amount of calories and like cookies and cakes, I would bloat.
It would totally disrupt my fat, fat oxidation process to the insulin blood glucose being super elevated for a long time and my body would not be able to be in a state of homeostasis. So certain high refined based carbohydrates would directly make me fatter. Make me hold a ton of water cause rat rehab, eCommerce regulatory system if I consume, you know, four or five, 6,000 calories like that in a setting.
And um, uh, yeah, it would totally Jack me up and I’d been bodybuilding shows where I’ve came off a bodybuilding show and eaten the fibers like five or six pounds of lean meat at a resilient steak house. And I’m next to note none and bloated and eating a lot of salt with it. It doesn’t affect you near the effect of like going eating pizza with bread and then having ice cream and so on. I’ll get so much edema and swelling, like my sock line is just completely sunk in.
So the, the carbohydrate directly affects so much of the water retention, so much of the um, blood glucose and um, I can’t sleep well at night that elevated blood glucose totally jacks up your system. So, um, number seven, fatten, uh, fat fattening and obesity are caused by an imbalance and dis equilibrium and the hormonal regulation of adipose tissue and fat metabolism, fat synthesis and storage exceed the mobilization of fat from the adipose tissue.
And subsequent oxidation, we become leaner when the hormone regulation of fat tissue reverses this balance. Um, I this, this number seven is basically saying your body will freely give up its fat reserves if your blood glucose is where it needs to be. And I can attribute to that. Um, what I used to say, um, from some of the previous stuff I had read, I can’t really remember exactly where it came from, but each fat cell pretty much kinda think of a fat cell, like a, a zip lock baggie.
Like the uh, blue and green strip on that Ziploc baggie or whatever that is, um, that think of that as like the glute four or the G four receptor either allows nutrients in or out. And so each fat cell, um, is triggered either allow nutrients in or out and insulin triggers it to go in and not oxidize out.
So think of your bloodstream flowing sugars through and it comes up to this little Ziploc baggie opening the G four receptor and the S the insulin is like the signaler to that, um, that receptor, which is like that Ziploc baggie opening. And it triggers it to allow nutrients in but not let it out. So anytime the blood glucose is too high that that fat doesn’t freely release from the cells, it just fills the cells.
So elevated blood glucose doesn’t allow your loot for Fairfield receptor to dump ketones or fat extra back into the circulatory system. And so what I’m trying to say is from my take from stuff that I’ve read in the past and my, the, the more your blood glucose is elevated, the less that hormonal regulation of fat tissue it, the whole imbalance becomes super jacked up and you basically get fatter.
So insulin is triggered directly related to carbohydrates. You’ve got to reduce, reduce the carbohydrates to get that regulation and balance. Um, anyways, number eight, insulin is the primary regular F regulator of fat storage. Um, that is, uh, and when insulin levels are elevated, either chronically, uh, AF or after a meal, we accumulate fat in our fat tissue. When insulin levels fall, we’re released fat from our fat tissue and use it for fuel. This is so true. I’ve used this and trained for many body building shows or several, like probably half a dozen bodybuilders shows you using a lower glycaemic diets, um, and lower carbohydrate diets.
And when you eat a lot of sugars and carbs spikes that insulin and insulin is the primary fat regulator in your body. You’ve got to pull that down. So just like hormones, like certain people got genetics and hormones, like, I’m never going to be as tall Shaquille O’Neal, you know, I could eat all I want, don’t make me taller because what are good calories.
Hormones are what regulate what Shaquille O’Neal is to be that big and tall hormones out of balance, like insulin, too much insulin, and any food that causes insulin to get too high is going to cause you to get fat. So there’s a hormonal response. So a lot of people will say is because I’m eating too much, you, you can only do so much with your natural hormones, but foods do affect certain hormones like insulin.
And so if we eat non-insulin generic insulin gaining foods, you’ll, you know, maintain and keep a lean or type a body type. Okay. Nine, the takeaway. Nine my, uh, by stimulating insulin secretion carbohydrates make us fat and ultimately cause obesity. Um, the fewer the carbohydrates we consume, the leaner we will be. Now I have people that will push back on this. I’ve dieted for shows on a carbohydrate one-to-one to protein ratios.
I’ve dieted with a day, Dave Palumbo, who’s a bodybuilder that uses strong ketogenic diets and um, I’ve dieted with just major caloric restriction. Um, and uh, I would definitely say that, uh, you do have to consume less calories, but definitely the more you eat of carbohydrates, the more that your body seems to hang on to the subcutaneous, that body fat between the muscle and your epidermis, the skin.
And so the more that I would keep carbohydrates down the leaner am, and I’ve currently lived my life doing fitness for over 10 years, eating like less than 150 carbohydrates a day. They’re primarily from vegetables or high fiber based. And I’ve maintained from being over 30% and obese in high school to maintaining under 6% body fat or under six or 8% body fat, pretty much for my whole entire adult life by just keeping my carbohydrates down.
And I will literally eat unlimited amounts of meat, vegetables and protein shakes and water and eggs and things that contain super low carbohydrates and it never can make me fat. It literally never can make me fat. Um, uh, I work at Arlington gyms, I will get sick and tired of eating before that, but the minute I start adding high insulin genic foods back into my diet, I blow up like crazy. So insulin, uh, that by stimulating insulin secretion carbohydrates make us fat and ultimately cause obesity. That’s the key takeaway on nine. And then the 10th one last one.
Key takeaway would be by driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy expend in metabolism, metabolism, and physical activity. That goes back to that article again. Um, he explained in the new England journal of medicine in 1978, um, hunger is, uh, is, is basically, uh, can be caused by the insulin in the body.
It disrupts the, uh, fat mobilization and oxidation phase and energy balance. So our body doesn’t release its own fat as an energy substrate. Fat mobilization is not having, they basically, we’re not releasing fat from our body and from our fat cells. Um, so basically by, by driving fat accumulation, carbohydrates increase hunger, decrease the amount of energy we expand in metabolism. That’s fat, fat oxidizing, losing, dropping ketones, losing your body, losing fat out of that little Ziploc baggy, dumping that out.
Um, and, and, uh, and so basically it makes you stay, uh, keep a higher body fat content on, on yourself. So, um, that’s the, uh, the key takeaways. Now, some social proof. Um, what I want you guys to do is, uh, basically cut the carbs, cut the starch and sugar, I’m sorry, the action step for you guys is the cut the starch and sugars get on the [inaudible] journal and drop the fat because what are good calories.
So a lot of people they say, what do I do these, these principles I’ve heard or I’ve heard about it and the other types of programs or podcasts. Um, I need an idiot proof. Simple to follow, step by step. A method to do that. We have a [inaudible] journal. It tells you exactly what to eat, what time to eat, how to follow the plan, what workouts to do, how much cardio to do it.
And it’s all action like a checklist, like a step by step checklist and you can scorecard yourself. It’s a super simple, easy program to follow. We have those available in all of our Colaw fitness clubs, Colaw fitness, Joplin, Colaw fitness Topeka, Colaw fitness Bartlesville, Colaw fitness Arlington Texas, Colaw fitness Oklahoma City. Just any Colaw fitness gym that you’re at. You can go by, pick up the [inaudible] journal. It’s simple to follow.
You just read through it and literally follow the food prep stuff the night before. Go to the gym, hit the workouts, scorecard yourself every day. Any questions you have, email me and we’ll email you back a quick short to the point response. So for social proof, I want you to go to Cola fitness and Arlington gyms, YouTube, go to the colon fitness YouTube page, look at CF 30 results, or just type in cold off fitness reviews, colon fitness reviews on YouTube. Type in Colaw Fitness reviews and there’s hundreds or thousands perhaps of people that have lost weight and got shaped.
Um, click on that. Look at somebody that’s similar to you. Hear their testimony here, what they’ve done to be successful in their weight loss journey. So tons and tons of social fruit proof. Go check it out. Don’t take date. No, don’t just listen to any, check it out. Read this stuff, listen to the reviews and then go pick the simple to follow CF-30 journal up and you will be successful.
So this is Charles Colaw with the C F 30 journal talking about CF-30 journal. Also talking about the a good calories, bad calories book by Gary Taubes. And um, talking about, uh, some, uh, key takeaways for losing weight, getting in shape. Um, uh, yeah. And we’ll talk to you guys next time. This is Charles and Amber Colaw Fitness podcast and what are good calories, bye bye.