Exercise Alters Our Microbiome

This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain).

PS: Please talk to your doctor before you make any major dietary changes. I'm just some guy on the internet. And I'm most definitely not a doctor.

Re: Exercise Alters Our Microbiome

#5

Post by Meekro » Mon, Jan 08, 2018, 6:36 AM UTC

dvt wrote: post #4

This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…

Could you describe this in more detail? When do you stop eating, and for how long?

Re: Exercise Alters Our Microbiome

#6

Post by sillysaurus3 » Mon, Jan 08, 2018, 6:37 AM UTC

I dropped all forms of sugar and corn syrup a few months ago. I was never a health nut. Quite the opposite.

It's incredible how much your physiology alters just from that. Water tastes good now. I used to drink water with crystal light, because it was so bland.

Shed 20lbs without even exercising.

I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. You sort of have to, if you want to avoid sugar and corn syrup.

Any ingredients with dex-, wheat, corn starch, -ose, dairy, added sweetener, agave, artificial sweeteners, etc – you can drop it, if you try. No pasta, no bread. No white potatoes.

I wonder how much the input to our body affects us vs exercise? It seems substantial.

And it's crazy how much more you have to spend on food just to make it work. Easily 2x or 3x.

EDIT: To clarify, the interesting part is that I'm never hungry. I eat as many bananas and apples as I want. When I want some variety, my go-to is Nathan's hotdogs with no additives (no dextrose/corn starch), or throwing coconut milk into chicken with spices and garlic. For whatever reason, the weight keeps coming off, for months now.

Grain and dairy seem worth avoiding. I don't know why.

FWIW I drank diet soda before this, but it was easy to eat sugar: chocolate covered pretzels were my feel-good food. It's easy to dupe yourself into thinking you're eating healthy by doing one thing in one area, but totally the wrong thing in a different area but "in moderation." My only solution was quitting it cold turkey.

Re: Exercise Alters Our Microbiome

#7

Post by dawhizkid » Mon, Jan 08, 2018, 6:40 AM UTC

sillysaurus3 wrote: post #6

I dropped all forms of sugar and corn syrup a few months ago. I was never a health nut. Quite the opposite. It's incredible how much your physiology alters just from that. Water tastes good now. I used to drink water with crystal light, because it was so bland. Shed 20lbs without even exercising. I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. You sort of have to, if you want to avoid…

Bananas and apples have plenty of sugar in them FYI. Depending on the brand, same with peanut butter.

Re: Exercise Alters Our Microbiome

#8

Post by dvt » Mon, Jan 08, 2018, 6:40 AM UTC

Meekro wrote: post #5

dvt wrote: post #4

This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…

Could you describe this in more detail? When do you stop eating, and for how long?

I stop eating at 8PM and don't eat until the next day at 12PM (so my "breakfast" is actually at lunch). My fast lasts ~16 hours daily, giving me an 8-hour feeding window (my friends always make fun of that term).

We're already used to an 8-hour fast (sleeping), so it's really not a huge lifestyle change. I don't do anything fancy with calories or macronutrients, anymore. I did when I was going to the gym more regularly, but it's really time-consuming measuring everything, so I just eat basically whatever. I do, however, try to limit my intake of processed foods and red meat.

Re: Exercise Alters Our Microbiome

#9

Post by justboxing » Mon, Jan 08, 2018, 6:48 AM UTC

dvt wrote: post #4

This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…

I second this. I too started intermittent fasting ( 16 hours fast, 8 hour eating window) and can confirm benefits that OP has mentioned. I too noticed better sleep, increased energy and reduced GI inflammation (poop better lol).

I started delaying my breakfast later and later until I was able to eat "breakfast" at 1 PM. I work out (boxing or weights) in the evening at 6 to 7 / 7:30 PM 5 days a week atleast, so my last meal for the day is at 8:30 or 9 PM. I don't eat any meat.

1 added benefit is that you also lose body fat and become lean because it seems that we start burning fat after 12 or 13 hours of fasting.

Initially it was hard, I was feeling hungry, but once you get used to it, you don't miss it. If you are a morning person, do your fast from 5 or 6 PM to 9 or 10 AM. If you are evening person, then do it like me, i.e. fast from 9 or 10 PM to 1 or 2 PM (next day).

Also don't worry about whether you'll have energy for your workout. You get used to it.

Re: Exercise Alters Our Microbiome

#10

Post by ak39 » Mon, Jan 08, 2018, 6:50 AM UTC

Meekro wrote: post #5

dvt wrote: post #4

This is only tangentially related, but I've been practicing intermittent fasting for the past year, and I cannot recommend it enough -- it honestly changed my life. I feel better, I sleep more regularly, I have more energy, and my mind is more alert. I only eat from 12PM to 8PM. IF is also supposed to have an impact on your microbiome, reduce inflammation, and encourage autophagy (especially in the brain). PS: Please…

Could you describe this in more detail? When do you stop eating, and for how long?

https://medium.com/the-mission/the-sweet-spot-for-intermitte...

According to Jason Fung the sweet spot is 18 to 24 hours of fasting for fat loss and autophagy benefits. A 48hr fast shows better results for autophagy but the question of sustainable life style then emerges for the 48 hr schedule.

I fast for 20 hours everyday eating once in the evening. My anecdata confirms that it works for fat loss and improved morning concentration and better sleep.