Episode Overview:

This episode provides a detailed exploration of carb cycling, a nutritional strategy that involves alternating between high and low carbohydrate days based on activity levels. Brandon Smitley breaks down the fundamentals, benefits, and practical implementation of carb cycling for various fitness goals.

Key Discussion Points and Timestamps:

Introduction

- Brief overview of the Thirst for More podcast's mission

- Channel updates: Moving to one polished long-form video per week on Wednesdays

- Exercise index videos continuing with five uploads weekly

What is Carb Cycling?

- Definition: A dietary approach alternating between high and low carb days

- Explanation of carbohydrates as the body's preferred energy source

- Storage locations: liver and muscles as glycogen

How Carb Cycling Works

- High-carb days: Designed for intense workout days to fuel performance and recovery

- Low-carb days: Aligned with rest days or lower activity to encourage fat utilization

- Three main approaches discussed:

1. Standard approach (simple high/low alternation)

2. Modified approach (includes moderate carb days)

3. Keto-based approach (6 days low-carb, 1 day high-carb)

Benefits of Carb Cycling:

- Enhanced fat loss potential through improved metabolic flexibility

- Improved workout performance on high-carb days

- Better hormonal balance through controlled insulin levels

- Lifestyle flexibility for social events and personal preferences

Who Can Benefit:

- Athletes and fitness enthusiasts

- Strength sport athletes

- Those with previous nutrition tracking experience

- Not recommended for complete beginners

Important Takeaways:

1. Carb cycling should be tailored to individual activity levels and goals

2. The approach requires experience with nutrition tracking

3. Consultation with professionals is recommended, especially for those with health conditions

4. Success depends on matching carb intake to activity levels

5. This strategy can be used for both weight loss and performance enhancement

Resources Mentioned:

- YouTube channel: bsmitley

- Future detailed video on ketogenic dieting mentioned

- Reference to additional nutrition basics lecture in video description

Notes for Implementation:

The host emphasizes that this approach isn't ideal for nutrition beginners and recommends starting with basic calorie counting and macronutrient understanding before attempting carb cycling. The strategy requires careful planning and should align with both workout schedules and lifestyle demands.

This episode provides a thorough foundation for understanding carb cycling while maintaining accessibility for listeners with some nutrition background. Brandon's practical experience adds valuable context to the theoretical framework presented.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.