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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#61

Post by drdrey »

catdog wrote: post #36
drdrey wrote: post #14

Earlier quoted context omitted.

I have now been seeing from numerous sources that in order to lose weight, diet dominates exercise. One of the reasons is that exercise is associated with compensatory behaviors (such as increased hunger). So exercise for the health benefits, but alter your diet to lose weight. https://www.scientificamerican.com/article/the-exercise-para...

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.

Re: Exercise Alters Our Microbiome

#62

Post by cageface »

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…

This guy lost 50kg eating nothing but white potatoes for a year:

http://www.independent.co.uk/life-style/health-and-families/...

I personally wouldn't recommend that but it underlines the point that not all carbs are created equal. Our bodies process complex carbs with fiber very differently than refined sugars.

Re: Exercise Alters Our Microbiome

#63

Post by lsc »

starjockey wrote: post #51
lsc wrote: post #42

Earlier quoted context omitted.

You used 'vitamin D3 levels' and 'just use common sense' in the same post. You have no way of knowing if vitamin D3 makes any difference at all without delving into scientific literature and statistics.

You know im just a programmer,right? http://www.timeforwellness.org/blog-view/vitamin-d-improves-...

I'm not saying you are wrong; I personally believe vitamin D3 is important, too. (I'm also not a medical professional)

I'm just saying that the importance of vitamin D3 is not something that can be figured out by common sense; it's the sort of thing that requires a double-blind study.

Re: Exercise Alters Our Microbiome

#64

Post by wpietri »

lsc wrote: post #45
sa46 wrote: post #38

Earlier quoted context omitted.

I don't see any pedantry. OP said they dropped all sugar which would imply natural sugars as well. > I dropped all forms of sugar and corn syrup a few months ago. [...] > I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. It's not clear to me why sugar from an apple is better than sugar from soda. Can you explain or link to a source?

>It's not clear to me why sugar from an apple is better than sugar from soda. Can you explain or link to a source? The obvious difference is that I can only eat so many apples; I've gotta eat three apples to get as much sugar as a soda pop (or a cup of apple juice, for that matter... apple juice has more sugar than soda pop.) There is also a claim that the effort to digest an apple makes it a lot better for you than…

I'm not sure why this is being downvoted. Fruits generally have much lower glycemic load than refined carbs, the need to chew drastically lowers the rate at which you can consume it, and the fiber makes you feel full.

Dr Robert Lustig has also written and spoken extensively on the metabolic issues with refined carbs, but he's fine with fruit: https://www.amazon.com/Fat-Chance-Beating-Against-Processed/...

Re: Exercise Alters Our Microbiome

#65

Post by kbouck »

sa46 wrote: post #38
cycrutchfield wrote: post #32

Earlier quoted context omitted.

Getting x mg of fructose from eating an apple is significantly different than ingesting x mg of fructose from a soda, for example. Don’t be pedantic.

I don't see any pedantry. OP said they dropped all sugar which would imply natural sugars as well. > I dropped all forms of sugar and corn syrup a few months ago. [...] > I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. It's not clear to me why sugar from an apple is better than sugar from soda. Can you explain or link to a source?

My understanding is that it's not about total amount of sugar, but rather the glycemic index of consuming something. The whole apple contains fiber which would give it a lower glycemic index than a soda. The glycemic index of foods affects your insulin response, which affects fat storage behavior of your cells.

I don't have a link to paste at the moment, but look into books by Gary Taubes for research and sources on this topic.

Re: Exercise Alters Our Microbiome

#66

Post by drdrey »

Fricken wrote: post #47
drdrey wrote: post #14

Earlier quoted context omitted.

I have now been seeing from numerous sources that in order to lose weight, diet dominates exercise. One of the reasons is that exercise is associated with compensatory behaviors (such as increased hunger). So exercise for the health benefits, but alter your diet to lose weight. https://www.scientificamerican.com/article/the-exercise-para...

The Dutch have the lowest obesity rates in the developed world, at 8%, and 35% of their trips are taken by bicycle. Is that just a coincidence? I mean,technically, sure, you got to eat less than you burn to lose weight, but observably, people who regularly get moderate exercise as an ongoing practice tend to have their weight under control. I had one winter where I didn't cycle and I gained 15 pounds before I even no…

The Dutch presumably also eat a Dutch diet so it's going to be tricky to disentangle. For what it's worth, the French rank right behind the Netherlands in obesity rate but I wouldn't say most people are very physically active.

My own experience and studies I have seen show that exercise leads to some early weight loss but then plateaus quickly. To lose further, diet has to be involved.

Re: Exercise Alters Our Microbiome

#67

Post by tinymollusk »

tormeh wrote: post #55
astura wrote: post #21

Earlier quoted context omitted.

Yes, I am aware, my point stands. I highly suspect any diet that restricts most food groups will produce similar effects no matter what the food groups are. It's far from "remarkable," its what happens when you micromanage your diet plus a small dose of the placebo effect. People have written exactly the same thing about a high carb vegan diet, for example. My mother in law also has a "I just don't eat [several rando…

Don't think so. Carbohydrates-heavy foods are the foods most associated with weight gain. Sugar is pretty bad, though not as bad as potato chips, fries etc.

The underlying assumptions are "all else equal". There are many dietary philosophies that structure what is allowed via subjective explanations of controlling cravings, etc. IOW, food choice affects selection, invalidating "all else equal".

Carbs may cause obeisity/wg more per calorie than fiber, but it's important to keep in mind a "dose response" concept.

Re: Exercise Alters Our Microbiome

#68

Post by DrScump »

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…

  I only eat from 12PM to 8PM.
The proper term for that strategy (which I follow as well, but I need a smaller window, generally 6 hours) is time-restricted feeding, or TRF.

Intermittent fasting generally refers to periodic fasts of 1600 kcal/day or less spanning multiple days, such as the Fasting Mimicking Diet (FMD).

Re: Exercise Alters Our Microbiome

#69

Post by tallanvor »

sillysaurus3 wrote: post #43
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.

Perhaps. But the most interesting aspect of this is that I never feel hungry, ever. I eat as many bananas and apples as I can stuff my face with, and keep losing weight. Best diet ever. Luckily I don't need much variety. I throw in some hotdogs (Nathan's brand, no added sugar/corn starch/dextrose) when I want some variety. Also you can put coconut milk in chicken with garlic and spices and it's the best thing.

You add the coconut milk in because it has sugar which compliments the other ingredients in a curry.

Re: Exercise Alters Our Microbiome

#70

Post by DrScump »

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 tried to fast from 8PM to 11PM
I hope you meant 11AM.
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