Nutritional Knowledge Bombs with Nate Miyaki

Written by Nate Miyaki Topics: Nutrition

When it comes to nutrition there are few people who are more knowledgeable or who I trust more than Nate Miyaki. I’m gonna skip the long winded intro about his upbringing, schooling and different hair styles he’s had throughout his life. Though I will mention that he was a professional wrestler. That in itself makes him pretty damn cool. Plus he loves to quote Seinfeld episodes and classic 80’s movies. What more could you ask for?

JF: Nate, let’s kick it off by addressing your thoughts on ultra low carb diets. Many people believe or claim that cutting all starchy carbs is the fastest and best way to lose bodyfat. What do you think?

NM: First off, I wanted to say thanks for inviting a wandering, lost Ronin like me to join up with the Renegade Nation.  I always enjoy a bloody battle against body fat and bullshit nutrition myths.

Cutting all starchy carbs?  I would agree that is the absolute best and most effective approach for many demographics — obese, sedentary, type II diabetic, insulin resistant, etc.

The research is overwhelmingly clear on this topic:  one of the lower-carb versions of Paleo eating is the best way to go for dropping fat and improving the health profile of your Auntie’s Golden Girl buddy that kicks it with Richard Simmons 1-2 times a week.

Obviously, that does NOT apply to the majority of Renegade readers.  And if it does, I’m sure Jason will be showing up at your door soon to “layeth the smack down upon you”.  Hit the gym, bitches.

Here’s the thing that many dogmatic cult followers don’t understand — exercise, and more specifically hardcore strength training, changes the name of the game completely.

As your body attempts to restore depleted glycogen reserves and repair damaged muscle tissue, it is in an altered metabolic/physiological state for up to 48hours after a training session.  Thus its nutritional needs are different.

Hard training requires some carbs.

Starchy carbs, their ability to re-fuel high-powered energy reserves, and their anti-catabolic/anabolic effects definitely have a place in the diets of athletes, even during fat loss phases.  It’s the old “do you want to just indiscriminately lose weight or do you want to drop fat while maintaining muscle mass?” kind of thing.

We could go on pontificating about the in-depth science of that, but quite frankly, it bores the shit out of me after awhile.  And off the chalkboard it rarely gives people the practical information they need to learn the important lessons and apply them in the real world.

So let me see if I can give you a few analogies to make sense of it all, why I think trying to slot everyone into one Universal diet approach is pure ridiculousness, and why starchy carbs can be highly beneficial or completely disastrous based on the individual situation.

(A) A good analogy is gas for your car.  If your car just sits in the garage collecting dust, it doesn’t need gas.  Loading up on starchy carbs is like trying to fill up a full tank.  It just spills over the side.  In the human body, that overspill equates to body fat storage, and a host of other negative effects — like elevated triglycerides, cholesterol, and insulin resistance.

However, if you drive your car around every day, sometimes for long mileage, you have to fill it up often.  If you don’t, you will run out of gas.  An empty tank in the human body equates with becoming tired, depressed, lethargic, irritable, impaired performance, muscle loss, stubborn fat, frustrated that despite dieting your body is not changing, etc.

For women, low carb diets coupled with intense training protocols can impair thyroid production and sabotage normal metabolic rate.  For men, that combination can shatter testosterone production and met rate.  If you’re hitting the juice to compensate it doesn’t matter so much. But if you’re doing it naturally, you need a more informed approach.

(B) There must be balance in life, the whole yin-yang theory.  I believe a lower-carb version of the Paleo Diet is the best “balance point” for most sedentary people to optimize health and reach a natural bodyweight.

But what if you have higher-level goals than reaching a healthy bodyweight?  What if you want to minimize body fat, maximize muscle mass, and perform like a world champ?  You need to add in intense, Renegade-style training programs.

Intense training shifts the balance towards catabolic processes. You need an anabolic recovery period to restore balance.  And of course we know starchy carbs, and their effects on insulin, can be highly anabolic.

What’s lost in this whole damn low carb vs. low fat debate is total calories, which is still one of the most important steps in the fat loss process (but does not sell low fat or low carb products).

If you maintain a relative calorie deficit, you can still include some starchy carbs in the diet while losing significant amounts of body fat.

And the best part is:

  • You get better muscle retention
  • Maintain normal hormone production
  • Don’t screw up your metabolism
  • And don’t set yourself up for huge post-dieting rebounds

Well, I’ve done my best on this topic Jason.  If people won’t listen to me, maybe they’ll listen to Kiefer Sutherland (as David in the Lost Boys),

“What, you don’t like rice?  Tell me Michael, how could a billion Chinese people (and one half Japanese dude) be wrong?”

JF: Rice? I’m not a fan of brown rice but I’ve used Jasmine rice with many of my clients with great success. Paleo guys would say that roots and tubers are the only places hard training athletes should get their carbs for performance and recovery from because of the whole “grains-destroy-your-insides” deal. I don’t recommend most grains but in my experience over the last two decades, most people have less digestive stress from Jasmine rice than they do from sweet potatoes. What’s your take on that?  

NM: I don’t know about you man, but the word “starchy tuber” frickin’ cracks me up.  I’m a nerd, no doubt, but not that much of a nerd.

Yeah, while I would agree with eliminating most cereal grains, including brown rice, you’re spot on about the milling of rice removing the bran, which contains all of the “anti-nutrients”.  This is the one exception where I think food refining is actually beneficial.  What you’re left with is white rice, a relatively easily digested starch food for most people.  That’s why cultures that eat a lot of rice generally eat white rice.

Now different rices have varying ratios of two starches: amylose and amylopectin.  Jasmine rice is higher in amylopectin than most other rices, and amylopectin is a very easy to digest starch. I would guess that’s why you find most people have no problems with it.

In fact waxy maize is 100% amylopectin starch, that’s why it’s used in post-workout formulas = easy to digest, easily stored as glycogen.  But I’d rather eat rice than drink basically cornstarch.

I’ve never heard of the flesh of sweet potatoes or potatoes being problematic, except maybe if the serving sizes are high because of the fiber content. HOWEVER, the skins definitely can be.  I almost look at the skins in the same way as I do the bran of rice.

Potato skins contain compounds called alkaloids that can be toxic to the human body in high amounts. 

And sweet potato skins can lead to GI discomfort in some.

(Jay’s Note: Unlike pudding skin singles.)

Remove the skin, eliminate the digestive problems.

As such, when I eat potatoes or sweet potatoes I eat them peeled and boiled.  It’s kind of akin to milling the rice.  You can have people try that.

(Jay’s Note: I have since we conducted this interview and it does make a big difference.)

But the whole “taters” vs. grain thing points to a bigger issue. It is people clinging to a dogma or system rather than finding what works for them personally.  First, you assess whether someone should be eating starch at all, based on individual metabolic factors and activity levels.  If the answer is yes…

Rice works well for a lot of people as you’ve discovered (and I believe too), its easy to digest, leads to no GI discomfort, gets people lean while maintaining, muscle, etc., who gives a fuck if it fits into arbitrary boundaries or not?  It works for some, and that’s what matters.  If it works for you, it’s solid gold.

We know gluten-containing wheat doesn’t for most people, as well as cereal grains high in lectins/phytates, so we kick that crap to the curb, not to fit in with being Paleo, but because it sucks balls.

“Paleo” is just a great teaching tool and easy theme to remember for those not as well educated in nutrition, but it’s not meant to be followed as a religious creed (unless you are in a disease-state of course).  It needs to be modified for athletes as some of us know.  To me, rice is one of those modifications.

 Plus from the functional standpoint of a diet (which matters for adherence), it is much easier to get plain white rice then boiled sweet potatoes when you’re eating out at a restaurant or are away from home.

JF: Can you explain why you recommend eating most of your carbs at night?

NM: Well most importantly, because Frank and Estelle Costanza cooked all this Paella for dinner for us, and unlike Morty and Helen Seinfeld, I like the Costanzas.  It would be rude not to eat it.  But beyond that…

There is not doubt in my mind that the most functional, sustainable, and enjoyable diet plans are the ones in which the majority of calories and carbs are eaten at night.

This goes against everything you’ve probably ever heard regarding an optimum fat loss protocol.  But guess what?  If everything you heard about in the Health & Fitness industry actually worked, there would be a lot more people walking around in shape.

Regarding this topic, I can tell you without a doubt that going AGAINST mainstream advice works well for losing fat, retaining lean muscle mass, and dramatically improving dietary adherence, for a variety of reasons:

A. Evolutionary Theory
We evolved on a fasting/feeding cycle.

We are meant to eat lighter during the day while “hunting” (whether for food in the wild, business deals in the boardroom, or kick ass training sessions in the gym makes no difference), and eat the majority of our calories at night in order to refuel, recover, and prepare for the next day.

Trying to cut calories at night goes completely against our evolutionary instincts, natural desires, business schedules, and social patterns.

B. Real World Psychology
Our brains work on a sacrifice/reward pattern.  Most people find it relatively easy to cut calories and make better food choices during the day, as long as they know they can eat a larger meal at night, and get to end the day satiated and satisfied (at least in the kitchen, the bedroom is your own responsibility).  This is way more effective than large lunches that lead to rebound hypoglycemia and energy crashes, and tiny dinners that lead to starvation-induced, junk food binges.

C. Physiology
Too boring and too much to get into here, but in short, this structure controls insulin/blood sugar levels and maximizes fat burning hormones and cellular factors during the day, while simultaneously improving nutrient partitioning and maximizing muscle building hormones and cellular factors at night.

The result?

More efficient fat loss with better retention, or even gains, in lean muscle mass.  In non-chalkboard terminology — get your bikini or board shorts or European man-thong ready!

D. Scientific Research
For doubters who think I’m a quack, or nerds who demand proof, here are a few to wet your weird appetite:

Listen man, you can cling to fitness nutrition dogma and keep slaving away at a plan that produces mediocre results for you at best, or is so miserable you only “diet” and get in shape once every 4 years, or you can give something else a try — something that works more efficiently and can be maintained indefinitely.


Stay tuned for part 2 & 3 and in the meantime hit the Like button if you enjoyed this post.

Nate Miyaki is the author of Feast Your Fat Away. Click HERE to check it out.

Leave a Reply

64 Responses to Nutritional Knowledge Bombs with Nate Miyaki

  1. Chris Brown July 31, 2012 at 11:18 am #

    LOVE this Jay, Love practical sound nutrition advice!

    I don’t know where the f**k nutrition got so complicated!

    Real simple and Real Practical!

    Keep it up the good work bro!

  2. Brandon Cook July 31, 2012 at 11:18 am #

    Awesome stuff Nate/Jason!

    Definitely agree with this stuff after reading The Warrior Diet and then Jason’s Renegade diet as well. Nate, I’ve read all your stuff on T-Nation and always enjoyed your nutritional insights. I did the 6 meals a day for over a decade and this is a much more enjoyable style of eating. For the past year I’ve been eating “Renegade” style and there ain’t no going back!

  3. Nate Miyaki July 31, 2012 at 11:33 am #

    Ice Cube said it best, “dropping bombs on your moms, fuck car alarms”. Thanks to Jay and all of you for welcoming me into the Renegade Nation.

  4. Nate Miyaki July 31, 2012 at 11:38 am #

    Thanks Brandon. Anyone who grew up in bodybuilding/strength circles did the 6 small meals a day thing, but what we’ve discovered is that was more out of tradition than necessity. I agree, Renegade-style is way more practical, functional, sustainable, and like you said, most importantly, enjoyable. Nothing better than hunting all day and then feasting (both in the kitchen and in the bedroom).

  5. Peldor July 31, 2012 at 11:42 am #

    How does arborio rice compare to jasmine? I have found rice to be much easier on my digestive system than potatoes or sweet potatoes in large quantities, but usually opt for arborio and have not compared to jasmine myself.

  6. Jason Maxwell July 31, 2012 at 11:53 am #

    Sick interview boys.

    Nate, for guys looking to get into single digit BF%, do you still recommend PWO carbs, or would you recommend a small carb up every 3-7 days, or something else altogether?

    • Colt July 31, 2012 at 12:55 pm #

      I’m curious as well. I’m currently in keto and I’m planning on slowly adding carbs post workout for anti-catabolic effect.

      • Nate Miyaki July 31, 2012 at 3:10 pm #

        Hey Colt, see my reply above. I just don’t think keto diets are the best approach if you strength train on a regular basis.

    • Nate Miyaki July 31, 2012 at 2:00 pm #

      guys, I got a crazy few days, but I’ promise I’ll be kicking it here soon.

    • Nate Miyaki July 31, 2012 at 3:08 pm #

      Thanks Jason and yes, absolutely with the PWO carbs. Its a completely different ballgame post-workout, and as you get lower and lower in body fat you have to take advantage of the anti-catabolic effects of carbs/insulin in order to preserve lean muscle mass. I think we’ve become too carbophobic in our industry. Right types and timing, along with what you do with the rest of your diet (if you are including more carbs, are you adjusting the fats down a little so you maintain a calorie deficit?), are some key points. With a calorie deficit, both lower carb higher healthy fat and more moderate fat, higher carb diets can work. I lean toward carb-based diets with anaerobic training.

  7. Paul July 31, 2012 at 12:06 pm #

    Thanks for this guys! Nutrition is so confusing to me I wish there was just a sure fire path to success.

    I train 5 days a week in the morning (7am) and then do some cardio 2-3 times a week in the evenings (7pm) and have found that I’ve been rediculously tired lately and seen minor results. Actually, I feel like I’ve lost muscle mass! I’ve ben eating 2-3 chicken breasts a day, a few protein shakes and lots of fruit + spinach salads.

    I’m going to try adding the Jasmine rice in with my chicken and veg for lunch but is there anything you’d recommend for the evenings? This whole evening calorie loading is going to take some getting used to.

    • Nate Miyaki July 31, 2012 at 5:32 pm #

      No prob Paul. Lets see if we can simplify it for you:

      1. Use evolutionary nutrition theory as the foundation, both with food choices and diet structure: cut the refined shit, eat animals and plants, hunt and eat light during the day, feast (eat big/majority of cals/carbs) at night.

      2. If you strength train, which you do, that’s a modern activity that requires a little more modern Sports Nutrition principles. Think Japanese Village-style = add back in some rice and/or root vegetables to support anaerobic training.

      #2 is where I think you are going wrong. You’re not providing the carbs that are necessary to fuel/recover from your training sessions = that’s why you are dragging ass and making no progress. Too much catabolic activity without an anabolic/anti-catabolic recovery period (which includes solid nutrition).

      If you strength train, don’t be Carbophobic. Add some rice to dinner

  8. Dennis July 31, 2012 at 12:08 pm #

    Wow, incredibly well said. Always best to go against the main stream. Could not agree with you more when you said “I can tell you without a doubt that going AGAINST mainstream advice works well for losing fat, retaining lean muscle mass, and dramatically improving dietary adherence.” Couldnt have said it better!

    Great work!

    • Nate Miyaki August 1, 2012 at 10:23 am #

      Thanks Dennis. Would you expect anything less from a Renegade or a Ronin? Unfortunately, most of the mainstream nutrition advice people get is highly influenced by the various refined foods industry. The only mainstream advice I follow is to “have sex or masturbate once a day to keep the doctor away”. I think that is good advice.

  9. Steve MacCormack July 31, 2012 at 12:29 pm #

    Awesome info Nate/ Jason…as per usual with Mr. Ferruggia! I’m pumped that he is exposing the Renegade world to the Nate Miyaki world! Thanks for the great work amigos!

    • Nate Miyaki August 1, 2012 at 10:29 am #

      Thanks Steve, although I don’t know about exposing the crew to Miyaki. I think someone planted some bad seeds up in my head kind of like in Inception. I’m messed up, go off on random tangents, and say some stupid sh*t sometimes.

  10. Nate Miyaki July 31, 2012 at 1:41 pm #

    Peldor, what’s happening man? Yeah, aborio rice is a short grain rice I believe, which means its similar to Jasmine in that its higher in amylopectin starch. Keep doing what’s working man.

  11. AJ Perisho July 31, 2012 at 2:47 pm #

    Great article guys!
    Thanks for sharing :0)

  12. Jonathan July 31, 2012 at 4:23 pm #

    I’m unclear as to when starchy carbs shall be consumed. Shall they be consumed primarily for breakfasts to break the fasting from sleeping and for post-workout meals?

    Or should simple carbs be consumed during those two meals and starchy carbs be eaten for the other meals?

    • Nate Miyaki July 31, 2012 at 5:34 pm #

      No simple carbs other than technically whole fruit. Paleo foods during the day (vegetable and whole fruit carbs), starches at night. Cave woman parts any time you can score them.

  13. Brian Ur Brother July 31, 2012 at 5:33 pm #

    This wasto very good.
    Cant wait for other parts to come out.

    • Nate Miyaki August 1, 2012 at 10:25 am #

      Private parts? coming soon. Oh parts of the interview, those are coming soon as well.

  14. Bob August 1, 2012 at 2:46 am #

    Great article. My only worry is: the digestion of lots of poultry or meat in one meal (I’m talking about 300 – 400 gram). I can’t find the article but I once read that big servings of especially red meat could cause colon cancer.

    • Nate Miyaki August 1, 2012 at 10:34 am #

      When you say 300-400g of meat are you talking the weight of the meat or actually grams of protein? I know this might not be too popular, but I don’t think anyone needs 400g of protein a day to get results. I’d lean to 1-1.5g/lb of lean body mass, but that’s just me my man. Meat and colon cancer, the whole meat rots in your gut thing? To my knowledge = BS. Can’t remember where I read this (so sorry for the lack of credit), but someone said eat a steak with corn, and the next day see which one your body digests and absorbs and which one comes out the other end.

      • Bob August 2, 2012 at 2:21 am #

        Thank you Nate. I meant 300, 400 gram of poultry, so that’s about 60, 80 grams of protein. I try to do with the least amount of protein, because I can’t afford much financially – organic is expensive.

  15. Corné August 1, 2012 at 3:00 am #

    I’m very obese (I hate the word morbidly) and close to insulin resistant. I work out 4 times a week with kettlebells. I have read the Renegade Diet and I start tomorrow. Yes, really. Promised.

    Is it okay for me to include rice on my workout days? I’m talking about 100 gram rice (60 gram carbs) – that’s all the starchy carbs.

    My meals will mostly be protein, vegetables and good fats. Can I combine 100 gram rice with lots of fats or will the insulin spike result in more fat gain than?

    Your help is much appreciated.

    • Nate Miyaki August 1, 2012 at 10:41 am #

      I fucking hate this but legally I can’t comment on specific medical conditions. But I’m a cunning bastard. So let me just put it like this. Here is what I usually do with obese/insulin resistant people (not you specifically, just general commentary/talking to myself out loud).

      I put them on a few month plan where they just walk and eat a 100% Paleo-style Diet (ala Loren Cordain/Rob Wolff – check out their books for that).

      Most people can reach a healthy body weight with walking and REAL FOODS alone, no higher intensity training. What happens is people think crazy exercise programs can make up for shitty diets. They can’t. So I have really overweight people focus all of their effort on diet first.

      People can lose a sh*t ton of weight with a Paleo-style diet and walking alone. Once you do, then think about adding in some higher intensity exercise programs (and re-introducing some starches to support that) to achieve higher-level goals.

      I’m rambling, hope that makes sense, and hope it helps. Take care.

  16. Becca August 1, 2012 at 6:30 am #

    I tried the Paleo approach, didn’t quite like it, modified it, and from what I can tell ended up with the approach you recommend (although due to my work schedule my biggest meal is at lunch, not in the evening). It seems to be working; I can do unassisted pullups now, something I had never been able to do, as well as military-style pushups (can’t keep up with my military husband, but maybe someday:).

    • Nate Miyaki August 1, 2012 at 10:45 am #

      Awesome, sounds like you can kick some serious a$$. Another template I use as an educational tool is Japanese Village-style diet, which is essentially a Paleo-base (relatively lean animal proteins, vegetables, whole fruits, etc.) with the re-introduction of rice and root vegetables to support anaerobic training. Makes sense to me, but remember, I’m f*cking crazy.

  17. sven August 1, 2012 at 9:36 am #

    Thanks for your last answer :)

    Could you or Jason give some advice on how to incorperate raw organic milk (grass fed ofcourse) into your diet. It has high carbs but also high fat and protein, when to drink and how much?

    Thanks :) Looking forward to the second edition.

    • Nate Miyaki August 3, 2012 at 5:20 am #

      Hey Sven, I know dairy is a huge debate in the industry, but to be honest, due to Asian-bias and leaning more towards the Loren Cordain version of Paleo Nutrition then the drink cream and butter version as an educational tool, I’m not a fan of dairy. I think it can be allergenic, inflammatory, and bad for body comp for a lot. With that being said, its largely an individual thing. Some get great results. Sometimes being non-dogmatic doesn’t give people the black and white answer they are looking for, but that’s just the way it is. Its the old “remove for a few weeks and see how you feel and look, then add it back in for a few weeks and compare.” that’s my suggestion. A larger percentage of my clients basically have concluded “once you go dairy free, you never go back.”

      My personal opinion? You want to suck on a cow’s teet, be my guest. I’d rather cut its frickin’ head off and eat it, but that’s just me.

  18. Brett August 1, 2012 at 9:38 am #

    Great read!

    I didn’t know that grains (specifically brown rice) was “bad” for you. I’m in good shape, lean with muscle and train about 4 times a week…my question is after reading this should I stop eating grains and/or whole wheat bread? And if so, why? It’s a staple(s) of my diet…so tasty…lol

    • Nate Miyaki August 3, 2012 at 5:23 am #

      Well, I believe so. Its not the starch component of the grain that is the problem, its some of the other components that come along with that starch (gluten, and what are referred to as “anti-nutrients” in Paleo nutrition = lectins and phytates). Just read up on those terms and you’ll see what we’re saying. Athletes need starch, but that’s why I say stick to just a few sources — potatoes, sweet potatoes, white rice baby.

  19. Geovanni Gonzalez August 1, 2012 at 11:13 am #


    You should minimize the number of whole grains you eat and include more digestive friendly carbs –white rice, skinned potatoes. They would digest better and be stored as glycogen more easily which will leave you with more energy for your next workout.

  20. sarena August 1, 2012 at 12:28 pm #

    What are your recommendations for me? I am a 50yo women, perimenopausal, trains intensely…mostly Olifting and Crossfit. I am also diagnosed with Type2 and try to control it with lifestyle…am strictly paleo with no cheats, no nuts, no fruits, tubers etc….. I am also 16.8% bf….. If I eat carbs…even cooked greens….my blood sugar spikes.

    • Nate Miyaki August 3, 2012 at 5:27 am #

      Hey Sarena,

      The good thing about me is I don’t have an ego or need to be the master of everything, so I’ll never answer a question I don’t know. The thing is you have a specific medical condition that is beyond the scope of my knowledge. I’d hit up our buddy Robb Wolf and see if he or his network can point you in the right direction.

      but off hand, a ton of intense training with virtually no “energy” nutrients sounds like a bad combo to me, so you should seek out some good advice. Cool?

  21. Mark August 1, 2012 at 9:19 pm #

    New reader, great article/interview pov. Thanks Nate & Jason for putting it together and Nate for all your replies in the comments! I’m a T1 diabetic & having great success eating low carb paleo and doing crossfit. I’m going to try this rice though, to get better recovery, and see how it shakes my sugars.

    • Nate Miyaki August 3, 2012 at 5:30 am #

      1. Sure, my pleasure
      2. If something is working great for you, why change it?
      3. You have a specific medical condition, so our general advice may not apply specifically to you. Just keep that in mind. There is no one Right Way.

  22. Harding August 2, 2012 at 2:33 am #

    Thanks Nate/Jay
    Really interesting article this. Personally, I have found an intermittent fasting style of eating to be a winner for me for the last couple of years. 6-8 meals a day did nothing for me except help me store fat and get frustrated through never really eating as much as I wanted. Seems like every man and his dog is jumping on this now too-it shows just how much the fitness industry follows fashions!

    I found the rice comments interesting too. I don’t really know where I stand on this. I like rice, digest it a hell of a lot better than oats for example, but generally tend to avoid white rice (too much following fashions from me!). I just tend to asscoiate white rice with junk carbs, which is stupid. Maybe I need to get back to white rice. I remember that Jay recommended white rice as a good choice for hardgainers in ‘muscle gaining secrets’

    Looking forward to parts 2 and 3. Thanks again, Nick

    • Nate Miyaki August 3, 2012 at 5:35 am #

      1. When you drive your car, do you stop off for gas every 2 hours 6 times a day, or do you just fucking fill it up when the tank is empty?

      2. Yes, for diabetic, overweight, insulin resistant, sedentary populations, rice certainly can be a “junk”/problematic food that should be avoided. But for a hard training, anaerobic that goes through daily cycles of depleting and repleting (or at least they should be) muscle glycogen stores, rice is a great choice.

      3. If rice was the devil, you’d have a bunch of disease plagued people walking around Japan. Pre 1991 (before mass food refining entered the culture), diabetes and obesity rates were never over 3% of population, compared to what, 20 and 33% here? GOT RICE?

      • steven August 5, 2012 at 8:32 pm #

        1. When you drive your car, do you stop off for gas every 2 hours 6 times a day, or do you just fucking fill it up when the tank is empty?

        When you water the lawn do you stand over it with a fire hose and flood the hell out of it ? or do you utilize a sprinkler system and water it a couple times a day ?

        Wonder which will grow faster and look better ?

  23. Eugene August 2, 2012 at 5:32 am #

    Hey Jay and Nate awesome article

    I personally have tried some of the keto diets and mostly ended up thirsty, tired, and miserable. I think in general its all about balance like most things in life. The best diets are always the ones that don’t eliminate any macronutrients. Thats why I think the Renegade Diet is so great!!!!

    Nate I have read while back that eliminating all carbs, basically going keto for a short time like 10-14 days every once in a while can help partition or digest carbs better when their added back in. Is there any truth to this? Or more Non-sense?


    • Nate Miyaki August 3, 2012 at 5:40 am #

      Unless you have specific conditions like certain types of cancer and Alzheimer’s (those are the few I know of), keto diets are completely unnecessary.

      Everything I’ve read is the opposite. Going low carb reduces enzymes (I’d have to fucking look that up, and I have too much shit to do so right now) that store glycogen and actually can make you more insulin resistant. That’s one, among many reasons, why many of these female figure competitors will fucking balloon back up after extreme keto diets. Its also why most have to be vary careful and add carbs back in slowly after coming off a keto diet, otherwise they are like “carbs make me fat, I have to go back to keto”. No you don’t, you just have to fix the damage you’ve caused.

  24. gm August 2, 2012 at 6:04 am #

    this was absolutely incredible! really looking forward to parts 2 and 3.

    jason, you mentioned at one point that carbs should not be eaten post-workout until a bf of 12%. am i misremembering what you said, or has your position evolved since then?

  25. Hussman August 2, 2012 at 11:42 am #

    Once again, great article. Thanks again Jay for turning us on to Nate. Dude, thanks for keeping it simple. A question, and maybe you cover it in Parts 2&3, but how best to deal with sugar cravings, especially chocolate? That’s my biggest vice.

    • Nate Miyaki August 3, 2012 at 5:48 am #

      Well, I’ve heard tampons are good for that….just f-cking with you man.

      Here’s the thing:

      1. You crave sugar because you eat sugar, and yes, physiologically, emotionally, psychologically, sugar IS a drug. So you don’t need it, you want it, because your addicted. Cut it out for a few days, and you won’t crave it as much.

      2. When do you get those cravings? Probably at night right? Well old school dieting has you cutting cals/carbs at night, so of course your going to crave sh*t. FEAST at night/eat a big, satiating dinner like we’re talking about, and buddy you ain’t going to have cravings. You’re going to be stuffed and sleep like a king.

      3. If you still do, toughen up and wait to cheat on those foods til’ the weekend, and eat real chocolate or whatever else it is you’re craving. Makes any plan more sustainable.

      4. If you’re looking for like one of these ridiculous mix no sugar cocoa powder with vanilla protein and splenda with cinnamon drops recipes, I’m not the guy to go to . I’m the guy saying toughen up and eat more fucking REAL FOODS.

      Sorry if that offended, but as a man of authenticity, I just gotta’ say what I believe.

  26. Daniel Aipa August 2, 2012 at 1:38 pm #

    Awesome interview, can’t wait for the next parts. I like the idea of having your carbs at night. Growing up in Hawaii, I’m all about the white rice! Great stuff Nate, very straight forward and easy to understand. Some people try to overcomplicate things.


    • Nate Miyaki August 3, 2012 at 5:51 am #

      Aloha brother. Just got back from the Islands. My wife is from Hawaii. White rice makes everything nice. Not that we should learn everything from bodybuilders, but the Hawaiian Hurricane diets on Jasmine rice too.

      I despise complication. Gung fu baby, “remove ornamentation and get to the heart of the matter.”

  27. Alex August 2, 2012 at 2:19 pm #

    After trying a lot of different approaches, this year i turned it all around and did what felt more natural to me during my cutting phase, wich is exactly something like this, the results have been awesome, quick fat loss, muscle maintenance, i even had major gains in strength while cutting..
    I was able to reduce the calories during the day, with is much more comfortable, and i can have my carbs later, pre and post workout, mostly post, i workout at night..

    • Nate Miyaki August 3, 2012 at 5:52 am #

      Alex, much respect to you for having the courage to find your own way. Glad you’ve found a plan that works for you.

      From what you said, I believe you are on the right path.

  28. Pat Mac August 3, 2012 at 10:50 am #

    I wish all nutritional articles were as informative and entertaining to read. Looking forward to the balance of the series. On track with the most part of your advice, with the exception of jasmine over brown rice. Ill have to try that out.

  29. Brandon August 3, 2012 at 8:03 pm #

    Good stuff. My biggest weakness isn’t what to eat, but WHEN to eat it. Love the nutritional advice.

  30. Xavier August 5, 2012 at 2:04 am #

    Great Info! You mentioned jasmine rice, no sure if you know but, there is brown jasmine rice and white jasmine rice which one would you recommend?

  31. Jack August 5, 2012 at 8:24 am #

    Great interview! I always enjoy your articles in T-nation, so cool to have you here. Quick questions – Are purple potatoes more equivlenet to sweet potoates or white tublers. Not a lot of info on purple ptoatoes. I get them at the farmer’s market. The problem is some are really dark in color when you cut them, while other are light. Any thoughts on the purple tublers would be greatly appreciated.

    Looking forward to part 2!


  32. Omar Ellahie August 5, 2012 at 6:18 pm #

    Nate & Jay,

    Thanks for the simple but informative and entertaining read. Too often nutritionists try to sound smarter than they need to which usually makes it difficult for the layman to stay focused on the article.

    What research indicates measurable differences between organic vs. non-organic foods and processed vs. unprocessed foods in regards to body fat and performance? I know Jay advocates organic and unprocessed foods, which I understand, but I have read stuff from guys like Alan Aragon that seems to contradict the belief that organic/unprocessed food makes much of a difference at all in terms of body fat and strength/performance.

    I have tried to dig up some sort of empirical research that indicates any kind of evidence to support the claim that organic and unprocessed foods are “better” for you but I can’t seem to find anything that proves that.

    I think the health risks associated with eating lots of processed foods over unprocessed are pretty clear. I’m only asking in regards to body fat and strength. Why is grass-fed beef “better” for reducing body fat and gaining muscle? From my understanding, there is no difference in regards to how the body absorbs the macronutrients, so why should I eat organic/unprocessed/grass-fed when it is a lot more expensive?


  33. timis stefan August 5, 2012 at 6:19 pm #

    thanks man. i ve got all your books… the diet is great, i practice martial arts for 12 years (karate,and last 4 years of mma)…but i never felt as better as this last year. those hill sprints are fantastic! and all the other stuff you tell us is so usefull. thank you again ,you are doing a great service and a great help for me on my WAY.

  34. Jared August 9, 2012 at 12:20 am #

    Love the down to earth advice that I can make use of. Great to see someone who tells it like it is!

  35. gregw August 15, 2012 at 8:36 am #

    Excellent post. I follow a primal way of eating (a la Mark Sission) and i think Mark is more relaxed than the stirct Paelo crowd. But as the article points out i think the Primal/paleo is excellent as an educational piece on nutrition. When i started primal i pretty much cut out Carbs although i was no where near overweight (i’m type 1 diabetic) and after about 6 months i’d gone from about (5ft 9) 170lbs to 160lbs which included some fat loss but probably more muscle loss, but i never wanted to lose weight but it crept in. So after i made the decision to include starchy carbs, sweet pots, white rice, potatoes, squash i went back up tot he 170ibs after a couple of months but with a good few % less body fat and more muscle than i was previously at 170lb. I’m a self experiment to this posts advice and it works, or it did for me. I dont lift iron but do pretty intesnse body weight work, pull ups, pistol squats, handstand push ups, 1 arm push ups, bridge push ups etc. I know if i upped the carb intake amount i’d pile on more muscle but being diabetic it’s not comfortable to eat too many carbs in 1 sitting.

  36. Tyson July 31, 2012 at 1:20 pm #

    Hey Sven – I work out around the same time as you and I usually consume a small meal with a small amount of carbs right after the workout. I then eat a large evening meal and I usually will not go any higher than 150/carbs in a workout day. Not sure if that is correct or not according to this article but it works good for me so far.

  37. Nate Miyaki July 31, 2012 at 3:26 pm #

    We go into this in one of the upcoming parts of the interview, So just fucking hold on. haha, I’m only kidding man. While it would be the most “physiologically correct” to eat the majority of carbs in that post-workout window, I believe it is still way more functional, practical, and quite frankly, enjoyable to eat the majority of carbs at night. Textbook nutrition is different than practical nutrition that people can actually stick to and produces real world results. I would go with a light recovery meal for lunch, and then yeah, still eat majority of cals and carbs at night.

  38. Nate Miyaki July 31, 2012 at 3:11 pm #

    Well, the Renegade knows his sh*t my friend. Isn’t it nice being able to drop fat without becoming a social hermit?

  39. Nate Miyaki July 31, 2012 at 3:27 pm #

    Sven, great minds think alike (so do stupid and insane ones), so lets hope its the first for us.

  40. Nate Miyaki August 1, 2012 at 10:43 am #

    Dogma sucks, prevents people from self-experimenting and finding what works for them. “Use No Way as Way, absorb what is useful, reject what is useless, add what is essentially your own.” – Bruce Lee


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