Carbs before bed to improve sleep is actually a pretty common idea. It helps reduce cortisol.
As far as feeling good, especially if your life is stressful, carbs can help by elevating serotonin, a hormone that helps you relax. I recommend carbs in the evening for those who have a lot of stress in their professional life.
Oh for sure. I’ve always been pretty big on carbs around workouts and at dinner. I had never really considered type, though. Like potatoes and rice were interchangeable. I’m now wondering if I should maybe have exclusively rice at dinner, and pass out harder.
On that note, and continuing the one ingredient experiments, I had a cup of rice with steak last night and I did sleep until 5 this morning… obviously somewhere between coincidence and magic!
Today I knocked out a quick basement gym workout at my buddy’s house who I’m visiting as it fit the travel schedule.
Close-Grip Bench
Warmups
185/8 x 3
45s rest
Wide Bench
185/8 x 3
45s rest
DB Flye
30/10 + 5 + 3 x 3
Superset (3 rounds)
How do you like these. Always gave me a really good outer pec pump
Dude, that’s outstanding! This is why I don’t care about science: if it’s voodoo and it works, then roll the chicken bones.
Breaking that list down there are a few FODMAP correlations.
-Bananas: Ripe bananas are high in the “O” (oligosaccarides)
-Avocado: High in the “P” (polyols)
-Legumes and Nuts: High in the “O” (oligosaccarides)
-Onions: High in the “O” (oligosaccarides) and “F” (fructans)
-Corn: This one is an outlier, it may be due in part the the fiber, but
that doesn’t explain the grits.
-Rice: Simple carbs = Sleepy. They don’t call it a “Carb Coma” for no
good reason. Lol
Taking that all in I’d venture to guess that “O” class of FODMAPs is a no go for you in general. It’s also sometimes referred to as the GOS category (galacto-oligosaccharides). The avocado is the only outlier. It’ll be interesting to see how further intros go for sure. You pretty much wiped out the “O” category and if that ends up being the worst of it, you’re not doing too bad.
The corn thing is a tough call, but I did try to steer you away from grits, so maybe karma?? lol.
Right, this has been me, too. But there’s no question that I run hyper/fidgety and am what I think of as a fragile sleeper. So the rice thing gets a big “INTERESTING” from me. I’ll be curious to track it as best I can.
I’ve been using these for late night emergency rice-carbs.
Same experience! I liked going from close to wide - good way to extend the sets.
Exactly! You had a nutrition series about carbs being alchemy or something along those lines, and I liked the whole analogy.
This is great info! Thank you!
Monster.
I’ll definitely be curious your experience too!
Nice! That’s an easy one. I am sure we’ve got boxes laying around as it is.
I work in food service management, I’ve been called worse. Lol
A lot of wheat contains fructans. A whole bunch of people believe themselves to have a level of gluten intolerance when there’s just as much, if not more chance it could just be the fructans. Given your sensitivity to bananas and onions, it’s definitely something you should consider.
FWIW I typically avoid everything you put down in your list. I still eat some wheat but I am careful with it. With FODMAPs you need to view it like a bucket which can sometimes overfill. One day you might be okay with something and another day you’ve filled your bucket up with the rest of your days food and then suddenly that thing you thought you were fine with was the thing to make it spill over and cause you symptoms.
This is so on the money!! The devil is in the dose.
Monash University have a great app to help people get to grips with it. There are other apps, even free ones these days where you can do things like scan the tags on the food you buy.
For mostly wholefood eaters I’m not sure how useful that is, but I do know that the articles on Monash and the resources surrounding them are absolutely vital for people looking to get a handle on this stuff.
Little things we otherwise wouldn’t notice. I’ve had situations where I had a lots of peas and a chicken with something garlic-y on for lunch and felt fine. Logic would tell you “well they aren’t the problem then”. Later on I have mushrooms which caused no problems a few days ago, so I put them in my head on the “safe list”, but now suddenly they were the straw that broke the camels back and have given me terrible grief. Trying to figure this stuff out without learning is a nightmare because it just appears like your trigger foods are changing all the time except for the ones that are super high on their own.
There’s a handy little table at the bottom that could go a long way.
(apologies, didn’t mean to reply directly to QuadQueen - she’ll be the master on this stuff. Just trying to help on something I struggled with for a ridiculous amount of time)
I really, really appreciate it! This is very helpful. The quick googling I was doing was overwhelming
I love the Monash website and app! They are most certainly the FODMAP experts. Highly recommend to anyone who really wants to go the extra mile on the FODMAP stuff.
I’ve been pretty MIA, and will continue to be so for a bit, but thought I’d drop some highlights.
My meals have been almost exclusively eggs and potatoes, which is sitting great!
I got to hang out with my old college roomies for a few days, which was great. We just hit our 20th, so it’s been kind of cool to watch everyone go their paths.
We brought a couple new folks to our team at work that are incredible, and the folks I have I truly believe are the best in the industry, so everything we’ve done lately has been fun.
My company was bought, and that closed, which ended up creating new opportunity for me that I truly didn’t see coming (hope I’m not too identifiable on here). It’s pretty big and we’re seriously going to have to figure out how I train and travel; it’s hard to do both even with the level I’m at.
I had a great time in FL with the family, although everyone got sick for a day or so in succession. It means we were basically always a trio, with one in bed. We did an alligator thing where we got to feed them and all kinds of crazy stuff. My daughter absolutely loved it.
Then I went to the reserves this last weekend, which I still don’t understand how I got roped into. I landed late and drove straight over and met the boss Saturday morning. He asked if I was ok to do the new PT test (since it’s kind of ruining their tracker that I haven’t had one in forever). I had shoes in the car so sure. Turns out it’s the whole new one now. I ended up scoring pretty well, which bought me some credibility, which is great because my next trick is to ask to be released for good. I really don’t want one more second away from my kids and I just don’t feel like I have anything valuable to give them. A colonel was chatting with me and kind of sympathetically saying “the army has changed a lot since you were last here.”
Anyway, off to Denver. I always pretend I’ll randomly bump into the Shugarts somehow. Let’s brainstorm some plane travel and bodybuilding.
Good to get an update and seems like life is in a good place. Quality
I assume not, but I can tell you that if your employer ever found you on here it would only confirm what they obviously already know - that you’re a hardworking standup guy who loves his family. I mean, if you’re doxxed and it just shows good character, well, there are worse things!
Which reminds me of the saying about character being what you do when no one is looking. You run transformation challenges and compliment, advise, and encourage people when you’re skulking around in the dark under a pseudonym, lol.
Absolutely!
I truly appreciate the kind words! Sometimes I kind of talk about situations that involve others and I definitely signal things that aren’t full-on final/ official, so I’d just hate to put anyone in an uncomfortable spot to which they didn’t consent.
Great job (again) on how you ran through the challenge this year. It was truly a joy to watch.
Damn, ships passing in the night here. Shame I missed you, but good to hear you’re holding it down as best you can. That’s a wild situation with the reserves: hope it resolves.
Did you just leave? We’ll find a common spot somewhere down the line