Why my carbon isotopes are so dope

Here’s a dandy…

Researchers at the University of British Columbia have developed a new way to study how we absorb protein.  Basically, they *tag* amino acids with a carbon isotope that allows them to be traced on their journey through the various stages of our body’s metabolic process.

What does this mean for the average health and beauty seeker like moi and toi?

Let’s rewind.

First, we know that protein is an essential building block of muscle tissue.  And our proteins are in a constant state of turnover (you get new muscles every 2-3 months).  To keep reinforcing metabolism-boosting, and appearance-enhancing lean muscle, we need adequate protein intake.

But the average person is not meeting these requirements.

Our amino-branding experts at UBC conclude that most peeps are either under-eating protein, or not distributing their rations wisely.

You see, your body can only utilize so much protein at one time, and the rest is wasted.

With that in mind, Canadians tend to over-consume protein at dinner, but under-consume it at breakfast and lunch.  A better approach is to aim for 20-30 grams at each meal, and top this up with high-protein snacks in the AM and PM.   Dropping 4 ounces of chicken breast into your salad at lunch can give you a shot of 30 grams worth.

That’s easy enough.

Where I get a lot of resistance – and maybe it’s just me – is at BREAKFAST.  For a bunch of reasons, lack of time, no appetite, a cultural attachment to eating more in the second half of the day, people tend not to want to beef up their breakfasts (and I don’t mean by eating beef, although – good protein source).

The 30-BEFORE-30 rule has long been a key principle of my programs.

Aim for 30 grams of protein within 30 minutes of waking up (the need for protein is intensified by the 6-8 hour overnight fast).

What does that look like?

6 egg whites with one whole egg, and a half-cup of whole oats will give you around 25 grams of protein, which is pretty damn close, and also a very reasonable quantity of food, I might add.

Where do you go from here?

Up to you.  Do with my advice what you will.

But I can tell you this…the hunger for protein is a habit hardwired into my brain since I was a scrawny 16 year old desperate to impress girls.  It wasn’t on my radar before that, and it took some very deliberate intention and focus (and learning to cook for myself) to embed it into my DNA.

Once I did, I almost always put enough protein in my system to recover from my workouts, get stronger, feel healthier, build muscle, and burn fat.

So there’s hope.

Having simple rules like *30-before-30* will help you ingrain the pattern.

For more simple yet powerful transformation tactics, there’s my 16-week program.  Call (416) 826-4844 to request your personal training consultation, and find out if it’s a fit.

And if you get really good, maybe one day you too can use blog titles to boast nonsensically about how new methods of scientific investigation validate your eating habits…

Happy Protein-Eating,

Conor Kelly



Why diets don’t work

It’s hard to believe that in this day and age the human machine would require anything such as a famine response.

At least not in first-world countries, where the existence of 24HR drive-thrus and grocery stores ensures ’round the clock access to food for anyone with a method of payment.

But there wasn’t always an oasis of perfectly preserved foods, neatly organized into categories, and placed on refrigerated shelves within easy reach.

When we first evolved…times were tough.

Food was scarce.  Tools were primitive.

Finding sustenance for our mortal coil presented its own unique challenges.

Hence, our bodies developed a mechanism to cope with starvation, by slowing down our metabolism to conserve energy.

Presto – famine response.

This protective device enabled our organism to stockpile energy and fat calories at higher rate, so we’d survive shortages.

Even today, your body can’t tell the difference between intentional deprivation (i.e. diets) and genuine starvation.

Beyond the universal imperative of hunger, it adopted other ways of motivating us.  For example, when blood glucose falls below the desirable threshold, signals communicated through dendrites, transported along axons, and transferred between nerve cells by neurotransmitters – send information to your brain about this sad state of affairs.  The result surfaces in your mind as a craving.

Not only can cravings be powerful, but when brain glucose drops, our resistance to hunger crumbles.

Willpower goes out the window.

Genetically speaking, all the rules are dead set against us ever being successful at dieting.

And the stats bear it out too.

1 in every 3 Canadians report being actively engaged in some sort of diet program.  Yet, more than 50% of our population is considered unhealthily overweight.   In fact, any person that tries to lose weight through dieting is statistically more likely to GAIN weight in the long run.

Never.  Diet.  Again.

‘Tis the lesson for today.

As of this moment, I relieve you of this harmful habit.

Instead, eat according to what science tells us your body needs (your palate will adjust – trust me), work out with weights to preserve lean muscle, train your heart and nervous system with the right combination of high and medium intensity cardio, and focus on flexibility to forge fluid movement mechanics that enhance every activity you love.

Do that – and the fat takes care of itself.

Sound simple?

It’s not.

That’s why I created my Lean For Life talk, which I’m presenting at Physiomed on April 25th:

Click here for details & to save your seat.

I’ll help you exorcise the demons of information overload and time scarcity, and cut to heart of what really works to get you feeling great again.

Until then…

Happy Eating,

Conor Kelly