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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#111

Post by jnordwick »

dvt wrote: post #28
Svenstaro wrote: post #16

Earlier quoted context omitted.

How do you still fit in around 2.5k cals in the short time where you do eat? In other words, how do you ensure that you maintain your weight while fasting? I imagine one has to force feed quite a lot in in that period.

> I imagine one has to force feed quite a lot in in that period. It's 8 hours, so I have plenty of time to eat two, three, or even sometimes four times. What IF cuts out is the late-night snacks that I think are most detrimental.

IF is based on the idea that nutrient timing isn't important partially because digestion is along process that you have little control over.

The idea that late night snacks are bad for you is based on the idea that nutrient timing is important, that you are sedentary at night so you don't want to eat then. (This idea has lost most of its support recently and now eating at night is seen the same as eating during the day -- your body doesn't care when you eat).

These two ideas are fundamentally at odds with each other. I find the IF people to be a strange bunch with a lot of contradictory ideas.

Re: Exercise Alters Our Microbiome

#112

Post by drjesusphd »

tudorw wrote: post #100
hycaria wrote: post #81

Earlier quoted context omitted.

I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…

Is nutrition and cooking / domestic skills part of the American school curriculum or widely taught ?

No.

Re: Exercise Alters Our Microbiome

#113

Post by 3131s »

hycaria wrote: post #81
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…

I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…

> (with limited fat of course)

This part, in my experience as someone who is muscular w/ a low body fat percentage, is not necessary. I actually find it easiest to get very, very lean (I am American too and otherwise totally concur with what you've written. It's shocking how badly Americans eat, and how distant their diet is from what I consider the basic staple foods that humans should be eating. My dietary suggestion to anyone looking to lose weight would be to cook large batches of high-fiber vegetables and eat those before each meal. The combination of fat and fiber is key to feeling completely 'full' and satiated while maintaining a moderate level of caloric intake. Beyond that, eating a wide variety of foods and eliminating sweet drinks / packaged food gets you 90% of the way to a healthy diet.

Re: Exercise Alters Our Microbiome

#114

Post by miranda_rights »

sharmi wrote: post #52
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…

As a counterexample, I tried to fast from 8PM to 11PM and it triggered a starvation response in me and 4 days in, it made binge on what ever I set my eyes on. I do a bulk of moving around in the morning. So maybe I should do it in the evening, may be like a 7AM to 5PM. I am a woman. So the physiological differences may also come into play. I dunno. I am just adding this comment because, invariably articles on food &…

> I am a woman. So the physiological differences may also come into play. I dunno.

I looked into IF and decided against it for that reason. The documentation on it recommended longer feeding windows for women to the point that it didn't seem like intermittent fasting - it was just eating breakfast an hour later. I just looked it up again now [1] and I guess it does have to do with our hormones. Either way, I appreciate you speaking up to balance out the raves.

[1] http://paleoforwomen.com/shattering-the-myth-of-fasting-for-...

Re: Exercise Alters Our Microbiome

#115

Post by astura »

zzz157 wrote: post #106
abcd_f wrote: post #37

Earlier quoted context omitted.

> Shed 20lbs without even exercising. Simply not drinking carbonated soda will do that. Ditto counting calories with no changes to the diet composition. Pasta is fine, potatoes are OK, even deep fried ones. Just eat less, basically, and you will shed weight.

Pasta is not "fine"--source? Pasta is all carbs, which just gets turned into sugar in your body.

Source- human history, people have been eating pasta as a staple food for centuries.

The Japanese are some of the healthiest and thinnest people in the world and have a carb heavy diet.

Re: Exercise Alters Our Microbiome

#116

Post by mtgx »

lsc wrote: post #59
abcd_f wrote: post #37

Earlier quoted context omitted.

> Shed 20lbs without even exercising. Simply not drinking carbonated soda will do that. Ditto counting calories with no changes to the diet composition. Pasta is fine, potatoes are OK, even deep fried ones. Just eat less, basically, and you will shed weight.

It's true, of course, that "just eating less" will cause you to lose weight. That part is not controversial, if you discount the fringe. However, there is evidence that this is a lot harder than it sounds, which is why we all have these weird diets in an effort to get ourselves to eat less. Being fat is pretty terrible; Not only does it feel physically bad, but everyone seems to feel it's okay to pick on you about it…

Actually, it is a little controversial. Apparently our bodies adapt to lower calories intake.

So if your basal metabolism rate is 2500 initially, and you drop it to 1500, after a few weeks/months and after you've lost some weight, if you eat anything above the 1500, you start putting weight again. I believe there are some studies that show this out there.

Intermittent fasting (skipping breakfast for instance and keeping a 16+ hours period between your last meal and first meal the next day) seems to avoid that, but I'm not sure if you can eat your original number of calories in the eating period and still lose weight, or if you can reduce the calories then. Also, low carbs anyway.

Re: Exercise Alters Our Microbiome

#117

Post by mtgx »

sharmi wrote: post #52
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…

As a counterexample, I tried to fast from 8PM to 11PM and it triggered a starvation response in me and 4 days in, it made binge on what ever I set my eyes on. I do a bulk of moving around in the morning. So maybe I should do it in the evening, may be like a 7AM to 5PM. I am a woman. So the physiological differences may also come into play. I dunno. I am just adding this comment because, invariably articles on food &…

Your body needs about 2 weeks to adapt. Also, for instance, even though it's recommended to exercise while fasting, it's recommended to do the exercise right before eating. So that may have something to do with it. Try the 7am to 5pm thing, but give it 2-3 weeks.

Also, I think some studies show that the fasting period begins after 12h (others say 8h), but it's much more pronounced after 18h. So the more you fast, the better. But take it gradually the first few weeks.

As for binge-eating, you can also try eating normally every other day or every 3 days, especially in the beginning. Then the next day or two try to "compensate" and eat less in those fasting periods. But it's important to keep a low-carb diet, because a high-carb diet is also what makes you hungry more, and looking for sweets, too (and proven to lead to many chronic diseases).

Re: Exercise Alters Our Microbiome

#118

Post by niels8472 »

drdrey wrote: post #61
catdog wrote: post #36

Earlier quoted context omitted.

You also have to do an awful lot of exercise to burn a substantial amount of calories.

I ran 16 miles this morning, burned over 2000 calories. But I won't lose any weight, I am going to eat those calories right back.

I have experienced the same issue when I burn larger amounts of calories. I've found burning about 500-800 calories (I run for about an hour) at the end of the day some time after dinner is my sweet spot.

Re: Exercise Alters Our Microbiome

#119

Post by et-al »

tudorw wrote: post #100
hycaria wrote: post #81

Earlier quoted context omitted.

I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…

Is nutrition and cooking / domestic skills part of the American school curriculum or widely taught ?

"Home Economics" used to be a common course, along with "shop", but both have experienced a decline in lieu of other courses which helps boost one's high school (grades 9-12) résumé for university applications.

If media literacy and home economics were part of the core curriculum, we'd easily see a decline in health-related issues from fast-food consumption and poor grocery shopping habits. Until, of course, Yum! Brands finds a way to partner with the schools and modifies the curriculum.

Re: Exercise Alters Our Microbiome

#120

Post by astura »

jnordwick wrote: post #111
dvt wrote: post #28

Earlier quoted context omitted.

> I imagine one has to force feed quite a lot in in that period. It's 8 hours, so I have plenty of time to eat two, three, or even sometimes four times. What IF cuts out is the late-night snacks that I think are most detrimental.

IF is based on the idea that nutrient timing isn't important partially because digestion is along process that you have little control over. The idea that late night snacks are bad for you is based on the idea that nutrient timing is important, that you are sedentary at night so you don't want to eat then. (This idea has lost most of its support recently and now eating at night is seen the same as eating during the d…

>IF is based on the idea that nutrient timing isn't important partially because digestion is along process that you have little control over.

What? No, IF is based on the premise that periods of fasting are physiological beneficial and/or it decreases total calories consumed overall.

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