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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#271

Post by lozenge »

sethammons wrote: post #211
lozenge wrote: post #173

Earlier quoted context omitted.

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 c…

When I tried to find a recommendation for sugar I mostly found "added sugar should be no more than 5% of your calories". Eg https://www.jamieoliver.com/news-and-features/features/how-m...

By keeping his calorie intake the same but replacing all foods with those containing added sugar, he really tipped the scale. I suspect with more calories he might have gained some weight but would feel better and not have that liver issue.

I've never seen an honest documentary on nutrition.

Re: Exercise Alters Our Microbiome

#272

Post by stevenwoo »

hycaria wrote: post #78
stevenwoo wrote: post #44

Earlier quoted context omitted.

A difference is if one eats an apple or banana, one gets some fiber and substance to food that probably satiates appetite more than straight sugar does. Most of the calories in peanut butter come from fat - this probably satiates hunger more than eating the equivalent amount of sugar as well.

But there are as much fiber in potatoes as in bananas. Both foods are similar. So excluding potatoes (as in example above) makes no sense to me...

Sorry, I was only responding to the immediate comment about apples and bananas.

Re: Exercise Alters Our Microbiome

#274

Post by agumonkey »

rb808 wrote: post #230
agumonkey wrote: post #127

Earlier quoted context omitted.

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

diet mostly I think. There was a good recent article about fiber too. https://www.nytimes.com/2018/01/01/science/food-fiber-microb...

thanks a lot

Re: Exercise Alters Our Microbiome

#275

Post by jnordwick »

jnordwick wrote: post #220
drdrey wrote: post #61

Earlier quoted context omitted.

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 0.98 kg km (i think it is 0.98, i usually round up to 1). You might enjoy this: http://theoatmeal.com/comics/running

That should read 0.98 × kg × km

Re: Exercise Alters Our Microbiome

#276

Post by jnordwick »

DiThi wrote: post #233
jnordwick wrote: post #214

Earlier quoted context omitted.

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

Saturated fat alone is not bad at all, it's actually very healthy. However combining it with carbs it's a bomb. If you don't believe me, try to find any study with negative effects of saturated fat where the diet doesn't also include >30% of calories as carbs.

Basically any diet beyond little studied, highly specialized diets that are often done short term by athletic types (eg keto, paleo). You just won't find good data with such a small, highly self selected population that includes an high amount of exercise.

Re: Exercise Alters Our Microbiome

#277

Post by jnordwick »

christophilus wrote: post #215
jnordwick wrote: post #214

Earlier quoted context omitted.

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.)

Anybody who has done keto and lost weight certainly does not say they had evergy on it. Those first couple weeks are terrible and you never quite have the energy you want. Thankfully it is a short term diet with specific targets in mind. Any positive effects after stopping keto are from the weight loss in general. Even keto diets recommend against a high saturated fat content but with keto your body is in a specific state that blunts the effects of a high saturated fat intake.

When you go off keto you cannot maintain the high saturated fat intake without measurable negative impacts.

Re: Exercise Alters Our Microbiome

#278

Post by jnordwick »

arstin wrote: post #248
jnordwick wrote: post #214

Earlier quoted context omitted.

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

Some more info on how the old line that "saturated fat is bad" might not be so simple. https://examine.com/nutrition/is-saturated-fat-bad-for-me/ You can even find people who are into various forms "traditional foods" (not diet trends like paleo...though maybe that too?) go further than more cautious articles like this in affirming -benefits- of saturated fat. Catherine Shanahan for example argues in Deep Nutrition t…

The link clearly states multiple times that poly unsaturated fats are preferred to saturated fats when looking at various health factors. It just says that we dont know if it because saturated fats are bad for you or poly unsaturated fats are good food you.

Regardless, choosing to cook with coconut oil instead of olive or avocado oil clearly falls under that.

I have friends that now cook with coconut oil as one of their main oils replacing poly unsaturated oils. I think it is going to be like soy and in 20 years the nutrition community is going to do yet another 180 on it.

Re: Exercise Alters Our Microbiome

#279

Post by amelius »

n4r9 wrote: post #137
amelius wrote: post #135

Earlier quoted context omitted.

How often do you have an "active week"? Perhaps you need more regularity? According to my friend's theory, being hungry and eating a lot shouldn't be a problem if you sport often (and I suppose regularly).

3 out of 4 weeks are as above. 1 out of 4 weeks I might have a day or two where I take the bus instead of cycle, or feel a bit too run down / ill to go to the gym. From September to December I was about this active (plus some pick-up ultimate or basketball here and there) and put on six or seven kilos. Some muscle, some fat. I've been eating quite a lot too; a weekday's eating is something like: - Bran flakes cereal…

Ok, I'm by no means an expert, so if I were you I'd research it a little more through other sources. It shouldn't matter how much you eat, with the given minimum amount of exercise. The things you list seem ok to me. Two things come to mind: you are still not exercising enough; or you are producing too much insulin for some reason. Don't be alarmed; perhaps talk about it with your doctor, get some blood tests done (?)

Re: Exercise Alters Our Microbiome

#280

Post by rapind »

wskinner wrote: post #239
rapind wrote: post #219

Earlier quoted context omitted.

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

Can you cite any of the research? Here is a decent overview, but I would love to learn more. https://www.hsph.harvard.edu/nutritionsource/cholesterol/

http://www.cbc.ca/news/health/old-cholesterol-warnings-steep...
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