Ella bruce Profile picture
Meat based body builder, mentor, nutritional thinker. High Protein Advocate. I love Dancing, video games and breaking stereotypes. love is love.
Jul 28, 2020 10 tweets 3 min read
Retweet for a thread.

Rich - you are aware @tednaiman very effectively simplifies complex topics into simple to understand concepts at the expense on nuance SPECIFICALLY to reach the largest possible audience right?

I assure you - GNG replenishes both liver AND muscle glycogen. Think of the liver as a bucket holding glycogen.

The concept Ted is talking about is describing the fact that you are both FILLING the bucket and EMPTYING the bucket at the same time. So the bucket stays relatively empty all of the time.

Hence consistently low liver glycogen.
Jul 2, 2020 8 tweets 2 min read
Understanding maximum muscular contraction and why you should care: a thread.

Muscles fibres are either ON or OFF.

When you lift something submaximally (ie more than once,) you are only engaging *some* of the fibres in a muscle. When you lift your 1 Rep Max (1RM) weight you engage (and exhaust) ALL of your fibres on the first rep.

When you lift to exhaustion (like @tednaiman or @jerryteixeira training style) you progressively exhaust (and this engage) ALL of your fibres over a number of reps.
Mar 12, 2020 11 tweets 4 min read
Not women specific. 1/X

Liver glycogen is one of the primary mechanism your body monitors short term energy availability.

Leptin being the primary long term monitor.

I postulate this is why carb loading attenuates leptin levels more effectively than loading other substrates. Energy availability is a key factor in sexual health maintenance and is ANOTHER reason why I cannot advocate long term energy restriction for life preservation.

But I digress.

No energy, no menses.... being overly reductive.
Feb 20, 2020 11 tweets 3 min read
This is a great question and one I see get asked a LOT.

So, let's explore in detail the science of how to increase LBM whilst staying very lean.

@tednaiman @WilliamShewfelt I think this is something you fine gents might enjoy too. Bulking NEEDS an energy surplus.

BUT almost every gram of fat on your ass wad once a gram of fat on your fork. DNL had been shown to contribute very little to fat gain except in GROSS over feeding. (Fun fact: protein can undergo DNL too)
Dec 17, 2019 15 tweets 3 min read
I saw another arguement on satiety - again.

Sooooo much misinformation or misunderstanding.
🍿🍿

Here are some facts about satiety, and more importantly how to optimise your diet for satiety. 1 - energy density (ED) is the single greatest predictor for energy intake (EI) over a prolonged period.

If, in average, you consume less calories over time, ad lib, we can authoritatively state that dietary choice results in greater satiety than is alternative.
Jul 1, 2019 6 tweets 1 min read
Body recomposition is easy.
I'll show you how. Follow along.

@tednaiman 1. Regularly deplete liver glycogen.
Whether by fasting, intense exercise, low carb diet, or a steep energy deficit (or all of them) regularly create a glucagon dominant state to increase lipolysis.