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Intermittent fasting works – not only for weight loss but also for heart health

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Re: Intermittent fasting works – not only for weight loss but also for heart health

#191

Earlier quoted context omitted.

Apnea can lead to binge eating, so it may be the apenea was in part responsible for gaining the 45 lbs!

> Apnea can lead to binge eating How so ?

To be fair, I was assuming the person was still suffering from sleep deprivation even while on the CPAP treatment. (Bias disclosure: I have personal experience in this area.) It is possible this person was sleeping well and not suffering from sleep deprivation.

At this stage, I am not sure anyone, let alone myself, can elucidate the precise mechanism of how OSA/sleep deprivation leads to abnormal eating patterns, however I think even just a cursory review of the literature shows general agreement that there is a link between the two.

Here is an abstract from a review published in 2017:

Obesity and obstructive sleep apnea (OSA) have a reciprocal relationship. Sleep disruptions characteristic of OSA may promote behavioral, metabolic, and/or hormonal changes favoring weight gain and/or difficulty losing weight. The regulation of energy balance (EB), i.e., the relationship between energy intake (EI) and energy expenditure (EE), is complex and multi-factorial, involving food intake, hormonal regulation of hunger/satiety/appetite, and EE via metabolism and physical activity (PA). The current systematic review describes the literature on how OSA affects EB-related parameters. OSA is associated with a hormonal profile characterized by abnormally high leptin and ghrelin levels, which may encourage excess EI. Data on actual measures of food intake are lacking, and not sufficient to make conclusions. Resting metabolic rate appears elevated in OSA vs.

Controls: Findings on PA are inconsistent, but may indicate a negative relationship with OSA severity that is modulated by daytime sleepiness and body weight. A speculative explanation for the positive EB in OSA is that the increased EE via metabolism induces an overcompensation in the drive for hunger/food intake, which is larger in magnitude than the rise in EI required to re-establish EB. Understanding how OSA affects EB-related parameters can help improve weight loss efforts in these patients.

https://doi.org/10.1016/j.smrv.2016.07.001

Re: Intermittent fasting works – not only for weight loss but also for heart health

#192

Earlier quoted context omitted.

My problem is, I still would have 8 hours in which I must exercise restraint. Packing away 4k calories in a single meal is trivially easy. There is no way to avoid the need for restraint and moderation.

> Packing away 4k calories in a single meal is trivially easy Does it take must restraint to just eat like 2K calories in a 8-hour span? Never had much problem with that during IF, and I used to have a BMI of over 35, so I was quite the eater...

I used to weight twice what I do today, so I know a thing or two about eating too many calories, and I lost that weight so I know a thing or two about not eating that many calories.

Thing is, a rule like "only eat in an eight hour window" leaves plenty of time to consume huge amounts of calories. I've been known to pack away 4k+ in a meal, both in the past and today. It's not even hard for me. In fact, it's rather hard not to once I start eating because like many people who are of have been fat I'm a food addict.

Some here are saying things like "well, good luck eating 4k of lettuce dude!" and yeah, that is hard. But if you're eating lettuce and vegetables and all that low calorie stuff already you probably don't need the 8 hour window restriction!.

Re: Intermittent fasting works – not only for weight loss but also for heart health

#194

Earlier quoted context omitted.

> Apnea can lead to binge eating How so ?

To be fair, I was assuming the person was still suffering from sleep deprivation even while on the CPAP treatment. (Bias disclosure: I have personal experience in this area.) It is possible this person was sleeping well and not suffering from sleep deprivation. At this stage, I am not sure anyone, let alone myself, can elucidate the precise mechanism of how OSA/sleep deprivation leads to abnormal eating patterns, how…

> To be fair, I was assuming the person was still suffering from sleep deprivation even while on the CPAP treatment. (Bias disclosure: I have personal experience in this area.)

Yeah, I can say from first hand experience that CPAP doesn't always solve every sleep problems :/.

Thanks for the link, it's shedding some light on things that I suspected.

Re: Intermittent fasting works – not only for weight loss but also for heart health

#195
post #10

> How do you start? Agatston told me to start by skipping one meal a day, usually breakfast. (Yes, you can have black coffee in the morning, into which he adds ghee, a type of clarified butter, and coconut oil to reduce hunger pangs. It’s not your typical cup of coffee.) This may be ok to start with, though black coffee by itself has the ability to kill hunger without these crutches. Adding ghee or coconut oil in bla…

> This may be ok to start with, though black coffee by itself has the ability to kill hunger without these crutches. I always wonderered how much ok it really was. Dreaking coffee will activate some digistive processes, and make the liver work. So you are not exactly fasting. I never could find a study comparing with, and without coffee.

> activate some digistive processes, and make the liver work. So you are not exactly fasting.

There's a difference between working a bit and a lot.

Go up in the night, go some steps to the toilet. -- Or go out running 10k. Then back to sleep. Repeat reach night.

Coffee or a big meal.

Re: Intermittent fasting works – not only for weight loss but also for heart health

#196

Earlier quoted context omitted.

But sleep apnea doesn't wake you up enough to get out of bed and start eating like pulling all-nighters or insomnia do and going to sleep with a full belly won't prevent flesh/muscle collapsing that causes sleep apnea although I can see how the body burning energy to digest + endorphin from a good meal might help falling asleep faster. > IF, paired with lots of exercise, was working for me before the current crisis.…

I've heard people referring to complex sleep issues as apnoea - I was just suggesting there can be complex causative links. Hopefully the OP can respond an answer the actual question. Yes, I meant lockdown.

> I've heard people referring to complex sleep issues as apnoea

Ah, it might be a translation issue on my part then. I am inclined to believe there are some complex causative links, hope research will bring new hypotheses and answers about that.

Re: Intermittent fasting works – not only for weight loss but also for heart health

#197

For years I haven't been eating breakfast long before the IF craze. Mostly out of laziness. Buying all the ingredients, making sure they don't expire, preparing the food etc. is quite some time, so I gradually dropped the habit with no adverse effect. I live alone, but oh boy when people learned that I don't eat breakfast they'd get so defensive and try to tell me how unhealthy it was and how I must be underperformin…

> After all the IF articles I immediately went back to no breakfast with no guilt. > It's crazy how much of this stuff is in our head. Likewise the idea that "breakfast is the most important meal of the day" being ingrained in American culture despite lacking a scientific basis [1]. [1]: https://thefastingmethod.com/tyranny-breakfast-lose-weight-v...

Maybe breakfast is really important for children so they grow? But I stopped eating breakfast many years ago me too (before I knew about IF)

Re: Intermittent fasting works – not only for weight loss but also for heart health

#198
post #99

For years I haven't been eating breakfast long before the IF craze. Mostly out of laziness. Buying all the ingredients, making sure they don't expire, preparing the food etc. is quite some time, so I gradually dropped the habit with no adverse effect. I live alone, but oh boy when people learned that I don't eat breakfast they'd get so defensive and try to tell me how unhealthy it was and how I must be underperformin…

> get so defensive and try to tell me how unhealthy it was and how I must be underperforming because of that etc. I'm pretty sure I've read somewhere that the candy industry, ahem, the breakfast cereals industry's ads and sponsored "research" is behind that. Opening Wikipedia on Kellog's (first guess of where I might find sources on this): > The FTC had previously found fault with Kellogg's claims that Frosted Mini-W…

> from my parents that "breakfast is the most important meal of the day!

Me too, and I've been slightly wondering how they got that idea -- when nowadays I don't eat breakfast and still feel fine

> breakfast cereals industry's ads and sponsored "research"

How interesting, makes sense, maybe the answer

Re: Intermittent fasting works – not only for weight loss but also for heart health

#199
post #182

Earlier quoted context omitted.

Roasted *, but I disagree. Nespresso is easy, but it's expensive and even at best it tastes like hot garbage. You can grab aeropress for like 30 dollars and throw in a metal filter for like 5 dollars and that's already capable of making single cups of excellent coffee for years. My current aeropress and filter are from 2012 and I'm not really in need of an upgrade any time soon so it's honestly a very affordable brew…

Chances are, the average Joe (pun intended) will not make a better cup than Nespresso, at least based on this ( https://www.grubstreet.com/2013/03/nespresso-sold-at-micheli... ) and this ( https://www.businessinsider.com/baristas-are-going-obsolete-... ). Of course, if you pour bad water into your machine, you're still not going to get the best you could get regardless of which method you use. And I wasn't speaking a…

> Chances are, the average Joe (pun intended) will not make a better cup than Nespresso, at least based on this…

I suspect people consider espresso-based beverages more premium because they tend to be made on the spot, and also because the mass market has been trained to think like that.

Filter coffee probably reminds people of diner coffee, or something lower-end.

I'd personally take filter coffee anytime, preferably using beans that aren't roasted too dark. It's so much easier to drink.

Re: Intermittent fasting works – not only for weight loss but also for heart health

#200

Earlier quoted context omitted.

Roasted *, but I disagree. Nespresso is easy, but it's expensive and even at best it tastes like hot garbage. You can grab aeropress for like 30 dollars and throw in a metal filter for like 5 dollars and that's already capable of making single cups of excellent coffee for years. My current aeropress and filter are from 2012 and I'm not really in need of an upgrade any time soon so it's honestly a very affordable brew…

As someone who has just started the journey towards coffee snobbery, I quickly had the impression that the grinder is the most important piece of kit needed, but from my research the electric burr grinders My point is that this effort is not feasible for most people. If my morning drink takes me more effort than getting showered and dressed, i'll probably forgo it 90% of the time. I'm working on this form of laziness…

> I quickly had the impression that the grinder is the most important piece of kit needed, but from my research the electric burr grinders

The Baratza Encore is $139 on Amazon, and should be sufficient for pourovers of any kind.

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