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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#211

Post by sethammons »

lozenge wrote: post #173
sethammons wrote: post #156

Earlier quoted context omitted.

> what I'm usually missing in those is the actual difference in calorie intake... Check out "That Sugar Film," it was on Amazon Prime when I saw it. Highly recommend. In it, he goes from a zero-sugar diet to a "recommend healthy amount of sugar" (and from "healthy" sources — he is not eating candy) while maintaining the same calorie count and exercise routine. Spoiler: he gains weight and inches and develops a fatty…

He went from zero refined sugar to 200g of sugar a day. The average in America is 125g and nobody would recommend anywhere near either amount. He also only ate packaged foods - presumably no vegetables, rice, pasta etc. It's hard to see how any lessons can be learned from this. And as for the talking heads he chose, well... http://www.slate.com/articles/health_and_science/medical_exa...

Thanks for the link. I had no idea. Up until 2yrs ago, it appears that the WHO recommend up to 50g of sugar per day and recently reduced that to half that.

I still think there is a lesson to be learned. If we can assume his calorie intake remained the same (which he claims, but given your link, who knows), we can say that the source of the calories matters. I've met a few people who only subscribe to calories in vs calories out.

Re: Exercise Alters Our Microbiome

#212

Post by nyc111 »

agumonkey wrote: post #127
nyc111 wrote: post #124

Title: Exercise Alters Our Microbiome The first sentence of the article: Exercise _may_ change the composition and activity of the trillions of microbes in our guts... Kind of a title bait. Also, if you measure your microbiome every day you would see that it varies widely from day to day. So these results based on one measurement before the experiment and one measurement after are not reliable.

what are other MB influencing factors ? mood ? circadian rhythms ? diet ?

A regime of antibiotics can kill good microbes as well the bad.

Re: Exercise Alters Our Microbiome

#213

Post by sethammons »

astura wrote: post #185
sethammons wrote: post #156

Earlier quoted context omitted.

> what I'm usually missing in those is the actual difference in calorie intake... Check out "That Sugar Film," it was on Amazon Prime when I saw it. Highly recommend. In it, he goes from a zero-sugar diet to a "recommend healthy amount of sugar" (and from "healthy" sources — he is not eating candy) while maintaining the same calorie count and exercise routine. Spoiler: he gains weight and inches and develops a fatty…

I didn't know anything about the film so I looked it up. Spoiler: the summary given in this comment is not accurate and the film spouts a bunch of quackery. He didn't eat he "recommend healthy amount of sugar," that would be no more than less than the equivalent amount in a can of soda. He didn't get liver disease. http://www.slate.com/articles/health_and_science/medical_exa...

Just got that link in the other sibling comment. Thanks; quite interesting.

Re: Exercise Alters Our Microbiome

#214

Post by jnordwick »

3131s wrote: post #163
TheAdamAndChe wrote: post #153

Earlier quoted context omitted.

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.

Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.

Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.

Re: Exercise Alters Our Microbiome

#215

Post by christophilus »

jnordwick wrote: post #214
3131s wrote: post #163

Earlier quoted context omitted.

Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.

Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.

That's begun to change. I anecdotally know a lot of people on a high-fat diet (Keto and such) and it has really worked for them. Inflammation is way down, energy is way up, weight is down, blood pressure is down, cholesterol is down, etc.

Sugars / refined starches seem to be the nutrition villains, not natural, saturated fats. (But who knows! The recommendations change almost daily, it seems.)

Re: Exercise Alters Our Microbiome

#216

Post by kaybe »

kuschku wrote: post #186
anonu wrote: post #168

Earlier quoted context omitted.

Diet guidance in America has been co-opted by capitalistic food companies who push their processed junk our way - going on for decades now. The government is complicit of course. Let's not forget the laughable food pyramid [1] which adorned the walls of every school in the US for most of the 90s and undoubtedly created much confusion about how to eat (ie: fat bad, carbs good) [1] https://en.wikipedia.org/wiki/Food_py…

The food pyramid would be okay, if you’d actually eat the bread that the authors envisioned – full-grain rye bread, unsweetened, unbleached. That has a much higher fiber content, and much lower glycemic index. Look at the images in the article. Notice the huge "unrefined carbs" part, and the tiny little "free sugars" part? This is the bread the authors envisioned you to eat: https://www.baeckerei-guenther.de/cms/uplo…

By the way, try to put this kind of bread in the toaster (especially if it is not fresh) and then add a little bit of butter and salt. The more sunflower seeds, the better!

Re: Exercise Alters Our Microbiome

#217

Post by erkkie »

meuk wrote: post #203
erkkie wrote: post #194

Earlier quoted context omitted.

While technically correct, you're missing what matters: https://en.wikipedia.org/wiki/Glycemic_index

How am I missing what matters? The glycemic index of most fruits is higher than, for example, the glycemic index of sweetened yoghurt. So it makes little sense to eat fruits instead of sweetened yoghurt (but it would be a lot better then, say, sweet cereals).

What matters is added sugar anything is higher in glycemic index compared to the same thing with no added sugar.

You're correct in that adding fibre would alleviate some of it but might as well eat the real thing without added sugar and take a piece of fruit. It's bound to be easier and better absorbed (containing various cofactors) compared to trying to emulate the cocktail with added vitamins and fibre.

In addition dairy is notoriously insulinogenic so not necessarily a good comparison (although non added sugar full fat yoghurt is probably okay).

Re: Exercise Alters Our Microbiome

#218

Post by jmulho »

TheAdamAndChe wrote: post #153
3131s wrote: post #113

Earlier quoted context omitted.

> (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 suggest…

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.

Flax seeds. Buy them whole so they keep. Grind them in a coffee grinder just before consuming so you get the fat. Put them in a breakfast smoothie: 2 cups frozen fruit, 2 pitted dates (optional), 6 or 8 almonds or walnuts, 2TB ground flax seeds, 1 cup kale (or spinach or arugula), water.

Re: Exercise Alters Our Microbiome

#219

Post by rapind »

cageface wrote: post #176
beagle3 wrote: post #157

Earlier quoted context omitted.

Heavy cream, whipped or otherwise. Or just plain butter or ghee; It's not culturally accepted, but it's tasty.

Saturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.

This is under debate. A lot of recent research seems to be leaning the other way on cholesterol.

Re: Exercise Alters Our Microbiome

#220

Post by jnordwick »

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.

2000? The standard estimate of net calories burned (cals above basal rate) is 0.98kgkm (i think it is 0.98, i usually round up to 1).

You might enjoy this: http://theoatmeal.com/comics/running

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