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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#131

Post by ThomPete »

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…

Fat isnt a problem. You can eat as much fat as you want(of course general advice goes about eating varied) as long as it doesent come with carbs. Its the carbs you need to lookk out for (which are also in potatoes)

Re: Exercise Alters Our Microbiome

#132

Post by Cthulhu_ »

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…

For me, intermittent fasting would basically mean just skipping breakfast; after that I have lunch at around noon and dinner at about six, outside of that I don't really eat (maybe in the weekends). So yeah, before going full IMF (?), try sticking to just eating three times a day, sticking to regular, traditional eating habits.

Re: Exercise Alters Our Microbiome

#133

Post by ThomPete »

astura wrote: post #15
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 highly suspect any highly restrictive diet will have the same effect no matter the restriction. Especially if "junk food" is one of the restrictions. You hear plenty of stuff like "I went vegan, food tastes so much better now, I've lost weight, I have so much energy, my mood is better, blah blah blah." Same with "alkaline diet," "cabbage soup diet," "low inflammation diet," "bacon diet," "salad diet," "gluten free…

Its the carbs that is the problem in my experience. Coconut has very little carbs. Eating low carb diet allow me to loose weight and stay down.

Re: Exercise Alters Our Microbiome

#134

Post by astura »

ThomPete wrote: post #133
astura wrote: post #15

Earlier quoted context omitted.

I highly suspect any highly restrictive diet will have the same effect no matter the restriction. Especially if "junk food" is one of the restrictions. You hear plenty of stuff like "I went vegan, food tastes so much better now, I've lost weight, I have so much energy, my mood is better, blah blah blah." Same with "alkaline diet," "cabbage soup diet," "low inflammation diet," "bacon diet," "salad diet," "gluten free…

Its the carbs that is the problem in my experience. Coconut has very little carbs. Eating low carb diet allow me to loose weight and stay down.

And my mother-in-law lost and keeps off over 100 pounds by restricting random food groups, however she still eats very high carb. And when I say random, I really mean random! There's literally no rhyme or reason to her choices other than she thinks they are "bad."

Same with my vegan+ friend, high carb, 80 pounds kept off for a decade. I say vegan+ because she's vegan plus she has other random restrictions.

Those are the two people I can think of right away because they've been doing their diets for a really, really long time and they always pack their own food everywhere they go. For these long term heavy restrictors, it's absolutely not any reduction in carbs.

Re: Exercise Alters Our Microbiome

#135

Post by amelius »

n4r9 wrote: post #107
amelius wrote: post #105

Earlier quoted context omitted.

I've been told that if you exercise 3x an hour every week, then it will be very hard to gain weight, regardless of diet. But that came from a sports guy.

In an active week I might do 45-minutes of cycling per day plus three sets of 45-minute weights sessions, but I'll put on fat if I don't watch what I eat. Doing that amount of exercise can make me ravenously hungry.

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).

Re: Exercise Alters Our Microbiome

#136

Post by dcx »

lwansbrough wrote: post #98

I have pretty mild IBS symptoms, but I concur - exercising at the very least has helped regulate my gut. At least to the extent that I can live a normal life without having to be constantly aware of the nearest bathroom. Can’t recommend regular exercise enough to those experiencing similar issues. Running would be my recommendation. I wonder if the rhythm of exercise is partially responsible.

Can I ask for more details on how you are exercising - frequency, duration, any special tips? I have mild IBS-D but find that running sometimes seems to exacerbate my symptoms. I've found research pointing both ways on this.

Re: Exercise Alters Our Microbiome

#137

Post by n4r9 »

amelius wrote: post #135
n4r9 wrote: post #107

Earlier quoted context omitted.

In an active week I might do 45-minutes of cycling per day plus three sets of 45-minute weights sessions, but I'll put on fat if I don't watch what I eat. Doing that amount of exercise can make me ravenously hungry.

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

- Cheese & ham sandwich

- Home cooked curry & brown rice (or equiv dinner)

- Two protein shakes (one with creatine)

- Two granola bars

- Dark chocolate bar

- Two oranges, an apple and a banana

Re: Exercise Alters Our Microbiome

#138

Post by koonsolo »

hycaria wrote: post #99
zzz157 wrote: post #85

Earlier quoted context omitted.

Well, it's because our government published official diet recommendations (look up the Food Pyramid) and told us we should be eating more grains than absolutely anything else. Science on sugar has been repressed in our country, and the corn industry has exerted pressure in various ways to put corn syrup into absolutely everything. When I grew up, everything I had ever learned told me it was normal and healthy. I have…

We also had the food pyramid (it even originated in sweden, the WHO/FAO still edits a version of it), and I don't think it was much different. Also I don't think that science on sugar has been especially promoted anywhere either. I don't think our preprocessed foods use as much sugar as yours (do we even have corn syrup ?). But we sure have some [edit : preprocessed foods], although they are probably not as bad as am…

In Belgium we also had a similar food pyramid.

But government now decided to update it, and get rid of all the "economic" influence, which was steered towards grain, meat and dairy industry, and only base it on what is healthy.

To make their statement clear, they literally turned the food pyramid upside down.

See https://www.gezondleven.be/themas/voeding/voedingsdriehoek. Nevermind all the Flemish, just scroll to the picture.

Re: Exercise Alters Our Microbiome

#139

Post by astura »

ThomPete wrote: post #131
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…

Fat isnt a problem. You can eat as much fat as you want(of course general advice goes about eating varied) as long as it doesent come with carbs. Its the carbs you need to lookk out for (which are also in potatoes)

The question was why are bananas "ok' but potatoes "off limits" when both have almost the same amount of carbs per gram (4.7 vs 4.3).

Re: Exercise Alters Our Microbiome

#140

Post by Retric »

astura wrote: post #139
ThomPete wrote: post #131

Earlier quoted context omitted.

Fat isnt a problem. You can eat as much fat as you want(of course general advice goes about eating varied) as long as it doesent come with carbs. Its the carbs you need to lookk out for (which are also in potatoes)

The question was why are bananas "ok' but potatoes "off limits" when both have almost the same amount of carbs per gram (4.7 vs 4.3).

1 banana has 27grams of carbohydrates which is about the same as an Apple (25) or Pear (27), one medium potato has 37 grams of carbohydrates. But, their micro nutrient profiles are very different.

Further the tendency is to eat one far more potatoes than fruit. Also a banana has a GI of 52, vs 85 for a baked potato vs pure Glucose 100( http://nutritiondata.self.com/topics/glycemic-index) other sites have different numbers but always place a potato significantly higher.

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