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inthezone even though olympic gold medalist swimmers and two of the best triathletes in the world adopted the diet he recommends in the early 1990s dr arry ears was cast ...

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          IntheZone
                 even though Olympic gold medalist swimmers and two of the best 
               triathletes in the world adopted the diet he recommends in the early 
              1990s, Dr arry ears was cast in the mainstream as a radical and a 
                    charlatan in the nutrition world ut has he been right all along
                                                                           By T.J. Murphy 
                                                                   phoTographs By scoTT Draper
                                                                         insidetriathlon 51
                                                                                          
                                                                               urning metaolism. I recall vividly        did my inšury prolems, and I was losing my 
                                                                               the outcry of the sports nutrition          identity as a triathlete and runner.
                                                                               world—his ook a heresy, swiftly               In a parallel way, I was following a path 
                                                                               laeled as eing a high-fat, high-          once la”ed y triathlon legend ike ‡igg.
                                                                               protein, low-car diet that would 
                                                                               harm rather than help. †ased on the 
                                                                                reaction of the dietitians and scien-
                                                                                tists to the Žone topic I witnessed        “I was eating like an 1›-year-old, šust a com-
                                                                                at a sports science conference in          plete garage hound,” ike ‡igg told me over 
                                                           . Barry Sears        •ancouver, †ritish –olumia, in            the phone recently. I’d asked him aout the 
                                                         dr                     —une of 1ŠŠ˜—I was there as a              late 1Š›0s, years when the –alifornian known 
                                                                                reporter—I never cracked open              for eing the hardest working triathlete in 
                                                                                the spine of a Žone ook and               the world struggled to nail a reakthrough at 
                “He did not live on nuts and berries; if             ™uickly dismissed ears as another want-to-e         the œawaii Ironman. “In 1ЛРeverything was 
                the furnace was hot enough, anything                 diet guru. †esides, I was still operating on the      going downhill.” ‡igg was plagued y diarrhea 
                would burn, even Big Macs.” — “Once A                “if the furnace is hot enough” nutrition plan.        and a weak stomach, and he ežperienced a 
                unner” by ohn . arer, r.                          †ut three years ago my ody staged a strike        moment of enlightenment when he noticed 
                                                                     to a dramatic effect In addition to limping          how he felt after eating his customary stack 
                               his line from my favorite work of     along with 15-watt-ul levels of energy, and         of siž pancakes efore getting ready for a ike 
                               running fiction pretty much           increasingly aware that I was eing gripped           ride. “I felt oth sleepy and hungry,” he said, 
                               summed up my nutritional              y depression ‹and perhaps it was already soŒ,        the ežact opposite of his intent. “his turned 
                               philosophy for 15 years. I            a se™uence of physiological reakdowns oc-            out to e one of the most important lessons I 
                               trained for everything from the       curred, including my ack going out for weeks         have learned in life. sk yourself how you feel 
                T1500 meters on the track to                         at a time and a failing right knee. Intuitively,      after you eat a meal. ˆoes a meal make you 
                the Ironman triathlon, and as a disciple of the      without a doctor’s recommendation or advice           feel stronger or weaker‚” “hen ‡igg egan 
                high-mileage creed I pounded out 20-mile             from a friend, I knew my garage diet was             to listen to his ody, he altered his diet so 
                long runs even when training for the shorter-        the prolem. I then egan trying a variety of         that it had more protein and healthy fats. œe 
                than-1-mile foot race. t peak mileage I did         things, from šuice fasts to a completely vegan        ditched processed sugar and reached for more 
                what triathlon legend cott olina used to           diet. †eing vegan definitely helped me shed           fruits and vegetales. “I reali”ed that cars and 
                do two long runs per week. he payoffs              weight, ut the low energy levels persisted, as       protein were the ticket. nd I’m happy to eat 
                were two y my reckoning  ne, I got fit as 
                hell and two, I felt I could eat anything and 
                everything I wanted. ­ooking ack though, 
                and having learned what I’ve learned the hard 
                way in the past two years, I have to wonder 
                If I hadn’t treated my diet as such a nonissue 
                would I have een faster‚
                  “„ou cannot dissociate training from the 
                diet,” said author †arry ears, ‡h.ˆ., one of 
                the world’s leading authorities—if not the 
                leading authority—on hormonal response 
                to food intake. “he two are coupled at the 
                genetic and molecular level.” 
                  y introduction to ears was ack in 1ŠŠ5 
                when his first ‹of manyŒ ooks on the Žone 
                diet hit the shelves and ecame a estseller. 
                In “he Žone,” ears claimed that y adhering 
                to a diet consisting of ‘0 percent carohy-
                drates, ’0 percent protein and ’0 percent 
                fat, a practitioner would reap the following 
                enefits permanent weight loss, prevention 
                of disease, enhanced mental productivity 
                and peak athletic performance. “ithin the                                                                         The impact of foo o the hma 
                ook ears argued that a ‘0-’0-’0 diet, high                                                                           homoa  tem ma­e it a 
                                                                                                                                                                                 m Hunger
                in omega-’s, would staili”e the hormonal                                                                                     icei€  potet ‚.            A
                response to food and shift into gear a fat-                                                                                                                      Top: Ad
           52 insidetriathlon
                
                the good fats—avocados, utter and olive oil.”        ody together. hink of them as the iological        of insulin, you’ll drive the anti-inflammatory 
                 favorite dish of his ecame steak, potatoes         Internet.” ¥icosanoids were discovered in 1Š’˜,       eicosanoids into ecoming inflammatory. o 
                and avocado.                                          and the la technology of the 1Ц0s enaled an        unless I controlled the diet I would not e ale 
                   “I made the changes to my diet and was ale        understanding of the effects of eicosanoids on        to control inflammation.” ears said that it was 
                to ežtend my career as a pro for another 10           oth cellular inflammation and immunity.              in the following year that he developed the 
                years,” he said. ‡igg remains a formidale athlete       ears says that a asic understanding of           specific ‘0-’0-’0 diet necessary to comple-
                to this day, recently having earned, through a        how manipulating eicosanoids can change cel-          ment the power of omega-’ fatty acids. It was 
                su-eight-hour ride, the coveted elt uckle at       lular inflammation levels can e seen with as-        a diet that sparked an ideal hormonal response 
                the ­eadville 100 mountain ike race.                 pirin. he pain that makes you want to pop an         to food—one that released a comination of 
                   he diet that ‡igg says helped salvage his         aspirin is rooted in a traumatic engagement           insulin, a hormone stimulated y carohy-
                life as an athlete was in sync with the essential     at the cellular level. ¨or ežample, if you wake       drates, and glucagon, a hormone stimulated y 
                parameters of the Žone diet that ears, a             up from a nap with a headache ecause you             protein—to a neutral conclusion. 
                former staff scientist at the assachusetts           slept wrong, the trauma releases prostaglan-             ears conducted his initial tests on a range 
                Institute of echnology, was still developing         dins, a type of eicosanoids, resulting in pain.       of athletes, from the tanford swimmers to the 
                in 1Š›Š. ears was working to answer the              spirin puts a stop to the pain y inhiiting         ‡ittsurgh teelers ‹under ears’ nutritional 
                ™uestion “hat’s the impact of food on the            cycloožygenase, the en”yme that generates             supervision, tanford swimmers won eight 
                hormonal system and how does this affect a            prostaglandins. “ith that the cellular inflam-        gold medals in the 1ŠŠ2 †arcelona  lympicsŒ. 
                person’s health‚                                      mation decreases and the headache goes away.          hroughout the past 20 years, ears has since 
                   Ÿnlike ‡igg, ears wasn’t pressured to                he cycle of acute inflammation and the            campaigned hard on the dangers of a high-car-
                salvage a career as a pro athlete—he was con-         ody’s anti-inflammatory response is how an           ohydrate diet, making the case that scarfing 
                sideraly more motivated y personal reasons.         inšury gets healed and how we, as athletes,           too much sugar, particularly from processed 
                œis father died at the age of 5’ from a heart         stimulate a response through hard training            foods and grains, leads to chronically high 
                attack, as did three uncles, also in their early      and ultimately get stronger and improve per-          levels of lood sugar and weight gain—precur-
                50s.  iochemist with ežpertise in genetic           formance through recovery. –hronic inflam-            sors to adult-onset diaetes and oesity.
                ežpression, cancer delivery systems and the           mation, however, is considered a root cause              “hen ears’ ooks started coming out in 
                molecular mechanics of hormones, ears knew           for diseases as serious as diaetes and cancer.       1ŠŠ5, he was crucified ecause high-carohy-
                that this was more than a coincidence. “I’m a            ¨or ears, the role eicosanoids play in            drate diets ‹generally recommending 10 per-
                walking genetic time om,” he once wrote.            increasing or decreasing cellular inflammation        cent of calories coming from fats, 15 percent 
                ears egan thinking aout food at a iochemi-        was the target. nd since certain fatty acids         from protein and ¦5 percent from carsŒ still 
                cal level and developed the elief that when it       were the uilding locks of eicosanoids, ears        had a hold on the sports nutrition community 
                comes to the ežpression, or non-ežpression,           sought to encourage production of good eico-          and, as a matter of fact, the medical com-
                of our genes, the impact of food on the human         sanoids ‹anti-inflammatory, uilt with ome-           munity, from the merican œeart ssociation 
                hormonal system made food an incredily               ga-’ fatty acidsŒ against the ad eicosanoids         to the Ÿ.. urgeon ªeneral to the makers 
                potent drug.                                          ‹pro-inflammatory, uilt with omega-˜ fatty           of the ¨ood ªuide ‡yramid. hey collectively 
                   “If you write one thing from this inter-           acidsŒ. ears envisioned that fish oil, loaded        trumpeted that to fight oesity you had to 
                view,” ‡igg said, “ell the readers this ­isten      with omega-’s, could help produce a positive          minimi”e or eradicate fat from the diet. 
                to what your ody tells you after you eat             outcome in this e™uation. †y eating fish or              †ut ears argued that a high-car«low-fat 
                a meal.” In ears’ ooks, he says the same            supplementing with fish oil, he reasoned, a           diet left you feeling unsatiated and lethargic. 
                thing, indicating that messages, like the ones        person can increase the amount of good fatty          ‡igg’s anecdote aout eating a stack of pancakes 
                ‡igg descried, are hormonally driven at the          acid intake and increase the amount of pro-           and finding himself oth tired and hungry is 
                molecular level, for powerful reasons, and he         duction of good eicosanoids, and thus fortify         an ežample of what ears said was the ody’s 
                gives readers instructions on how to adapt            the ody’s anti-inflammatory responses. Initial       hormonal system working against you.
                meals to what is sensed—“ˆo you feel tired‚           results showed ears he was on the right track           †ut ears wasn’t given much of a chance to 
                ˆo you feel hungry‚ ˆo you feel full‚”                in his ™uest to control inflammation, ut ulti-       present his case. ince the medical estalish-
                                                                      mately ears’ research pointed to diet.               ment was so firmly entrenched in the idea of 
                                                                         ears recounted the story for me. “In 1Š››,”       a high-car«low-fat«low-protein diet, main-
                                                                      he said, “while I was working with the tanford       stream šournalists were armed with ™uotes 
                The path to developing the Žone diet egan when       swim team coaches £ichard ©uick and kip              and documentation to paint ears as a greedy 
                ears reviewed iochemistry research per-             ¡enney, we were getting good results with             snake oil salesman, as —essica eigel did in a 
                formed y une ¡. †ergström, †engt I. amu-           the fatty acid intake ežperiments in —apan,           1ŠŠ¦ story for Los Angeles Magazine. “ears 
                elsson and —ohn £. •ane—research that earned          ut when they returned to the Ÿnited tates           claims that his diet, which calls for roughly 
                the ¤oel ‡ri”e for edicine in 1Š›2. he             their performance was crap. he thing that had        twice the fat and protein recommended y 
                sušect was eicosanoids, molecules that control       changed was their diet In the Ÿ.. they were         the Ÿˆ, regulates the ody’s supply of 
                hormones and are produced in every living             eating dorm food. I went into the owels of           insulin,” she wrote. “ccording to ears, 
                cell in the ody, and, as ears descries them,       the I lirary and found the data that showed        reducing levels of this crucial hormone makes 
                are “the molecular glue that holds the human          us what was going on If you have high levels         the ody urn fat faster and eliminates  
           54 insidetriathlon
                 
             The Zoe iet ecomme ‚etti‚ 
             mot of  o ca€oh ate fom                                                                              low-fat diet—my siž months eating a vegan 
             fit a ƒe‚eta€e.                                                                                       diet in which I paid little attention to the 
                                                                                                                          amount of protein and fat I was taking in—
                                                                                                                          produced unwanted results. ˆespite running 
                                                                                                                          50 miles a week at the time, a lood workup 
                                                                                                                          showed signs that I was ecoming danger-
                                                                                                                          ously insulin-resistant.  r, in other words, 
                                                                                                                          pre-diaetic. †ecause my diet was constantly 
                                                                                                                          prompting a spike in insulin levels—insulin e-
                                                                                                                          ing a hormone that prompts the ody to either 
                                                                                                                          use glucose for energy or store ežcess glucose 
                                                                                                                          in the liver and muscles—I was ežhausting the 
                                                                                                                          system and a acklog of glucose was piling up 
                                                                                                                          in my lood, further tažing my hormonal sys-
                                                                                                                          tem and creating a state known as hyperinsu-
                                                                                                                          linemia. ince it’s when insulin levels go down 
                                                                                                                          that the ody starts tapping into stored ody 
                                                                                                                          fat as energy, I had also enaled a fat-trapping 
                                                                                                                          mechanism within and I was recording a 
                                                                                                                          weight much higher than I should have een.
                                                                                                                          Mike Pigg was not the only triathlete in the 
                                                                                                                          1ŠŠ0s who was on record as following the 
                                                                                                                          ‘0-’0-’0 protocol. o was ark llen. t a 
                                                                                                                          port and pirit camp I attended in the late 
                                                                                                                          1ŠŠ0s, in a series of lectures llen detailed all 
                                                                                                                          of his training methods, including his approach 
                                                                                                                          to nutrition. ‡erhaps the most fascinating 
                                                                                                                          aspect of it all was how llen came to rely on 
                                                                                                                          the methods that delivered him across the 
                                                                                                                          œawaii Ironman finish line first in siž con-
                destructive food cravings. edical research,         ing epidemic of oesity in merica.” In the          secutive attempts, etween 1ЛРand 1ŠŠ5. 
                though, has not linked insulin levels to weight      story, aues reported how a “sutle shift” had      ˆuring a lecture on strength training, one of 
                gain in healthy people, and increasingly con-        een taking place and estalished research-          the other campers, a personal trainer, raised 
                firms that eating fat makes people fatter.”          ers ased in places like the œarvard chool of       her hand to add an ežercise to the miž that 
                  hat was then.                                     ‡ulic œealth were having to acknowledge that        llen was presenting. llen politely stopped 
                  In the past decade a growing numer of             despite lower cholesterol levels and a decline       her and said, “his is how I did it.” he point 
                voices in the medical community have egun           in smoking, heart disease had not declined           eing that the arsenal of techni™ues and 
                to support what ears has een saying all            with them. “hat is very disconcerting,” “alter      methods that he counted on—and that he 
                along.  ne, that weight gain or loss is not          “illett, the chairman of the department of           ežplained were all necessary to defeat homas 
                simply a matter of calories in versus calories       nutrition at the œarvard chool of ‡ulic            œellriegel in 1ŠŠ5—were the ones that he 
                out, and that how food affects our hormones          œealth, told aues. “It suggests something ad      collected through a long process of trial and 
                can have huge conse™uences on health and,            is happening.” aues detailed how a hypothesis      error. In other words, llen conducted his own 
                ultimately, the economy of our nation.               was growing that a high-car, fat-free diet was      ežperiments, and his diet—which I witnessed 
                  his may have started on —uly ¦, 2002, when        “counter-productive,” making people “hungrier        personally—was composed of real foods, from 
                the NewY ork Times pulished an article, ““hat       and then heavier.” he epidemic rages on           spinach to fish to hard-oiled eggs to utter. 
                if It’s ll †een a †ig ¨at ­ie‚” y nutrition        study conducted at —ohns œopkins and pu-              his oservation was in line with what noted 
                šournalist ªary aues. “If the memers of the       lished this summer suggested that if current         sports scientist £andy ¥ichner once told me 
                merican medical estalishment were to have          trends continue, ›˜ percent of the merican          when we were discussing the œawaii Ironman. I 
                a collective find-yourself-standing-naked-in-        population will register as oese in the year        had asked ¥ichner, a hematologist who had spent 
                imes-™uare-type nightmare, this might e           20’0. nd they will all e more prone to ype-       time studying the prolem of hyponatremia 
                it. … hey find that their very own dietary          2 diaetes, a situation that ears has predicted     faced y triathletes in long, hot-weather events, 
                recommendations—eat less fat and more                will ravage the Ÿ.. economy.                        what he thought aout the practice of elites using 
                carohydrates—are the cause of the rampag-             y personal ežperience with a high-car,           salt talets during the race. he conventional 
           56 insidetriathlon
                
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