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Hey guys,Total newbie question here. Following ULC and staying under 30g carbs & lifting pretty heavy 4x a week. I'm 2 1/2 weeks in, had my first carb nite and I'm having raging headaches and mid-day I just want to crash and take an hour - 1 1/2 hour nap. If I don't nap, headache gets worse. Is this normal? I feel great all morning and then about 5pm I hit a wall and need to nap. I'm getting about 7-8 hours a night.
I usually have half an avocado and the amount of bacon I'm eating should take care of sodium needs. Maybe more water or more MCT oil?
Are you having head aches the day after CN or during CN? If your having it the day after- Is it after your workout? If so that's a good thing, but it ifs severe and lasting you need to eat more fat with your protein most likely. Try straight up eating a tbs of coconut oil an hour PWO. If its not after your workout than you may just want to up your fats in general. I typically have a “hang over” type feeling the day after CN. I train fasted everyday, HIIT the morning after CN and always get a headache after depleting that morning, it goes away after I eat my staple first meal of a salty meat (sausage, pepperoni, or bacon), egg whites, and a big chunk of coconut oil. Hope this helps!
Forgot about the super tired part. Keifer mentions headaches and being tired PWO and post CN in general. You body kicks back to burning fat more efficiently after depleting exercise following CN. So I am assuming this is happening PWO. Just eat some coco oil or straight mct oil and let your body adjust.
The headaches and exhaustion are all through the week, like everyday. I feel like I need a nap EVERYday..not just here and there.I'm at about 3200 calories/day. Fat being about 2:1 Fat:Protein.I'm at about 230g of fat, 130-145g protein, and 6g carbs a day.Butter, chicken, butter, bacon, butter, broccoli, butter, coconut oil, coffee.That's pretty much the diet. Maybe it's the coffee that's giving me the headaches. I never drank coffee or had caffeine before going on CNS.
I usually have half an avocado and the amount of bacon I'm eating should take care of sodium needs. Maybe more water or more MCT oil?
on ULC sodium needs is pretty high around 5g a day i'd make sure you are hitting at least 3g a day
The headaches and exhaustion are all through the week, like everyday. I feel like I need a nap EVERYday..not just here and there.I'm at about 3200 calories/day. Fat being about 2:1 Fat:Protein.I'm at about 230g of fat, 130-145g protein, and 6g carbs a day.Butter, chicken, butter, bacon, butter, broccoli, butter, coconut oil, coffee.That's pretty much the diet. Maybe it's the coffee that's giving me the headaches. I never drank coffee or had caffeine before going on CNS.
Distinct possibility. Easily testable though, remove it for a couple days and see 🙂
SanosukeX: Dang…5g a day? That's a lot of sodium. I'll check my levels. Tbrenden: Is there a good substitute for bulletproof coffee then?
SanosukeX: Dang...5g a day? That's a lot of sodium. I'll check my levels. Tbrenden: Is there a good substitute for bulletproof coffee then?
hopefully keifer spends a bit more time in CN 2.0 to explain this but when eating ULC your kidneys are able to work at a much more efficient rate. Basically when eating a "normal" high carb diet your kidneys spend most of their time dealing with carbs so it causes salt to build up in the body which in turn is why salt has become such the bad guy in todays nutrition world. When on ULC and drinking plenty of water you flush salt at a much much higher rate and you need to compensate this with extra sodium to keep from being depleted. This is especially a concern for folks who are very active and following a ULC diet. Same goes for potassium as well.. not everyone needs 5g+ a day just depends on activity level, your size and such.. but at least 3g a day is a good place to start
There are lots of articles regarding the need for more sodium on ULC diets, not by Keifer but the research is there and its solid. I supplement Magnesium as well.
There are lots of articles regarding the need for more sodium on ULC diets, not by Keifer but the research is there and its solid. I supplement Magnesium as well.
yea i take magnesium as well
SanosukeX: Dang...5g a day? That's a lot of sodium. I'll check my levels. Tbrenden: Is there a good substitute for bulletproof coffee then?
Not to get the cholinomimetics that suppress hunger, unfortunately. But you could just take MCT oil straight to still get the quick -digesting fats first thing in the AM. As I always say, though, if you're going to try MCT oil straight, make sure you'll be near a bathroom just in case.If you suspect the coffee/caffeine, then I would try cutting it out, if the headaches go away, I'd try implementing some caffeine pills, if the headaches still stay away, I'd try reintroducing coffee. If the headaches then come back, you know it's the coffee. I'd then cut it out again for a week or two, and reintroduce a different, higher quality coffee and see if that helps the situation. But this is all assuming that the coffee and/or caffeine is the cause of the problem, and not any of the things the others have been bringing up.
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