Friday, February 14, 2014
Funky Friday: Happy Valentine's Day
To all of you cute readers,
And if you don't like chemistry,
NUTRITION
I am going to piggyback on my article on gut health because I ran across a recent study released this year about how certain fats and carbohydrate combinations can affect gut health and blood lipids. 32 rats were divided into 4 groups with 8 members each. There were four combination diets:
_ lard (saturated fat) with fructose (simple carbohydrate)
_ lard with corn starch (complex carbohydrate)
_ soybean oil (unsaturated fat) with fructose
_ soybean oil with corn starch
After 4 weeks, researchers found that the rats on the LCS diet had the highest levels of butyrate in their feces, a short-chain fatty acid. Remember SCFA? They are crucial for well-being, intestinal health, and can inhibit cancer cell growth (1). On the other hand, rats that were fed the SF diet had the lowest levels of butyrate, indicating abnormal gut flora health and balance. Then, the rats that were on the LF diet exhibited marked increases in blood lipids--triglycerides--and an increased artherogenic index. What this means is that these rats had five times the higher risk of having heart disease. The take-away? Though the test was done on rats, previous studies on humans have also shown that vegetable oils and fructose have a lower health threshold when it comes to intake and that it requires less of a dose of them to bring about detrimental effects on your health (2, 3, 4)
This study reinforces why you should avoid eating a high-fructose and vegetable oil diet. Additionally I am not inferring that lard is alright, because I don't recommend high consumption of that, either.
Stay accountable. Work hard and keep it up.
Questions? Comments? Drop a line.
REFERENCES
1. Zuo L, et al. Butyrate suppresses proliferation and migration of RKO colon cancer cells though regulating endocan expression by MAPK signaling pathway. Food Chem Toxicol. 2013 Oct 25.
2. Richard P. Bazinet and Michael W.A. Chu. Omega-6 polyunsaturated fatty acids: Is a broad cholesterol-lowering health claim appropriate? Canadian Medical Association Journal, November 2013
3. Nunes PM, et al. Dietary lipids do not contribute to the higher hepatic triglyceride levels of fructose- compared to glucose-fed mice. FASEB J. 2014 Feb 5.
4. Basaranoglu M, et al. Fructose as a key player in the development of fatty liver disease. World J Gastroenterol. 2013 Feb 28;19(8):1166-72.
You are all cute. Source
And if you don't like chemistry,
Celebrate V-day with a cute dog. Source
Enjoy your Valentine's day, whether you're single, dating, or married.
On the other fronts, let's make sure you are still working hard towards your goals. After all, if you are like most Americans and made a bunch of silly resolutions, it's about that time that you begin to break them. This is why it is a waste of time to make resolutions. So rather than do that worthless crap, make it a habit to do the things you need to do rather than using a new year as an excuse.
Are you keeping a food journal that keeps track of what, when, and how much you eat? If not, why? Don't say it's because taking a few seconds to write down some words is a hassle. Does looking good naked sound like a hassle to you? What about having more confidence, strength, a six-pack?
Are you resistance training 2-4 times per week with an intensity that I would approve of? Basically what this means is that you are actually doing big compound movements that work many muscle groups rather than using pink dumbbells for triceps kickbacks.
Are you moving at a lower intensity every day? The northeast was obliterated by a massive snow storm this week. Winds were up, it was raining, and many stores were closed. So what? Did you walk or at least do something indoors?
ON YOUTUBE
Ran across this inspirational commentary given by a Texas sportscaster in regards to a gay male football player coming out before the NFL draft. Give it a listen and let it move you.
NUTRITION
I am going to piggyback on my article on gut health because I ran across a recent study released this year about how certain fats and carbohydrate combinations can affect gut health and blood lipids. 32 rats were divided into 4 groups with 8 members each. There were four combination diets:
_ lard (saturated fat) with fructose (simple carbohydrate)
_ lard with corn starch (complex carbohydrate)
_ soybean oil (unsaturated fat) with fructose
_ soybean oil with corn starch
After 4 weeks, researchers found that the rats on the LCS diet had the highest levels of butyrate in their feces, a short-chain fatty acid. Remember SCFA? They are crucial for well-being, intestinal health, and can inhibit cancer cell growth (1). On the other hand, rats that were fed the SF diet had the lowest levels of butyrate, indicating abnormal gut flora health and balance. Then, the rats that were on the LF diet exhibited marked increases in blood lipids--triglycerides--and an increased artherogenic index. What this means is that these rats had five times the higher risk of having heart disease. The take-away? Though the test was done on rats, previous studies on humans have also shown that vegetable oils and fructose have a lower health threshold when it comes to intake and that it requires less of a dose of them to bring about detrimental effects on your health (2, 3, 4)
This study reinforces why you should avoid eating a high-fructose and vegetable oil diet. Additionally I am not inferring that lard is alright, because I don't recommend high consumption of that, either.
Stay accountable. Work hard and keep it up.
Questions? Comments? Drop a line.
REFERENCES
1. Zuo L, et al. Butyrate suppresses proliferation and migration of RKO colon cancer cells though regulating endocan expression by MAPK signaling pathway. Food Chem Toxicol. 2013 Oct 25.
2. Richard P. Bazinet and Michael W.A. Chu. Omega-6 polyunsaturated fatty acids: Is a broad cholesterol-lowering health claim appropriate? Canadian Medical Association Journal, November 2013
3. Nunes PM, et al. Dietary lipids do not contribute to the higher hepatic triglyceride levels of fructose- compared to glucose-fed mice. FASEB J. 2014 Feb 5.
4. Basaranoglu M, et al. Fructose as a key player in the development of fatty liver disease. World J Gastroenterol. 2013 Feb 28;19(8):1166-72.
Thursday, February 13, 2014
Gut Check: Using Your Gut Instincts for Health
"Trust your gut", "gut check", and "gut instincts". All quotes related to how your gut can determine a course of action or consequence. Many people, especially businessmen, have been quoted that instead of relying on planning and such, they rely on their gut. To many, trusting your gut can be called that domain's sense. For our businessman example, it can be considered 'business sense', a natural intuition for a given specialty, and the gut is always right.
If this is a health and fitness blog, why am I talking about business? Because the same way that gut instincts works in a psychological way for entrepreneurs, the gut works in a physiological way in health. Even in health and fitness, the gut is always right. And if the gut is functioning properly in the human body, you can bet that you will prosper and not suffer from poverty of health.
The human microbiome refers to the community of micro-organisms that live inside of our bodies. They include bacteria, fungi, and archaea. We can find them everywhere, from our tongue to our skin. But when I talk about the gut, I am referring specifically to the gut microbiota or gut flora, the billions of micro-organisms that are living inside the large intestine. These small organisms make up the majority of the human microbiome and have been in our collective genetic history since the dawn of the dinosaurs, having lived in general harmony with us. And since evolution and natural selection place pressure on things that are unnecessary in the human body, there are good reasons why they are still around.
Because of their prevalence in our bodies, bacteria have a profound influence on your health. Your health through gut flora is achieved through many different ways, such as diet, immune health, and infections. Just to give you an idea of how an unhealthy gut flora can impact health is an infection of Clostridium dificile. C. diff is a terrible infection to have that is distinguished by a marked imbalance of gut flora. Interestingly, one of the best ways to treat the infection is though fecal transplantation, or adopting another person's gut flora by... shuttling their feces through your nose via tube. Sounds disgusting, yet it's true. The treatment 'resets' your gut flora and emphasizes growth of beneficial bacteria.
In terms of general health, the gut flora can work in the same way. In fact, a study done in 2006 showed that those who are obese have an abnormal gut flora (1). Further, a study done on mice in 2008 found that mice that had a 'lean' community of gut flora remained lean through the study while the mice group with the 'obese' gut flora community gained weight (2). If that wasn't enough, a review done in 2013 pooled together relevant studies showing that a gut 'dysbiosis' (imbalance) contributed to insulin resistance, a state in which your body's cells do not respond normally to insulin, a hormone responsible for clearing sugar from the blood (3). What is chin-scratching interesting is that the gut flora of obese individuals 'harvest' more energy from food, making their metabolism more efficient.
This is where research has been getting fervent in recent years. Many researchers are getting on board the ship that postulates that gut flora has a direct influence on whether you get fat or not by using mouse models. And though mouse models are not perfect, they are the best shot in the dark. Over time, more and more compounds have been getting discovered. For example, fasting-induced adipose factor (Fiaf) is a compound that is produced during fasting (another reason to fast) and is released by several cells in our body. During gut dysbiosis, fiaf levels are decreased and mouses gain weight amazingly easier than their counter-parts with sufficient levels of fiaf (7).
But that's not all. Interestingly, 70-80% of your immune system is located in your GI tract, which means that the state of your gut flora has a direct influence on how well your body's immune defenses hold up in the face of adversity (4). These little buggers are the archers of your castle walls. If they go down, infections can cross the boundary easier and invade.
An overgrowth of bacteria in the small intestine in a condition known as Small Intestinal Bacterial Overgrowth (SIBO) is a nasty set-up where you can suffer minor symptoms such as nausea, gas, and constipation to severe ones like malnutriton, intestinal permeability (leaky gut), and anemia. You don't want any of these. As you can see, things can go awry in a real hurry if the balance isn't kept in check. So what can you do to improve gut health?
You can improve your gut health through two main courses: diet and supplementation.
Diet
Through diet, you have to be more careful in what you choose to eat. The gut flora responds, and quite quickly, to what you eat. In a study done by a Duke researcher, his team found that a diet consisting of only meats and cheeses produced a bacterial community that is conducive to irritable bowel syndrome, whereas a diet consisting of only plants produced a more favorable gut flora (5). Of course, these two diets are at extreme ends of each other and the subjects were only on the diets for three days, but the study shows what kind of impact dietary changes have on the body.
Although the above study may say you should stay away from cheeses and meats, that is not the case. The meat and cheese diet produced bacteria that love 'bile', a compound that is necessary for proper fat digestion and absorption. Without enough bile, you will run into absorption issues and may eventually develop nutrient deficiencies. Balance and moderation are key.
Gut flora loves fiber. Normally**. They need it because that is their form of energy, the same way whole foods is our energy. Once fiber reaches the colon, the little suckers break down fiber and form short-chain fatty acids (SCFA) that are then used to repair, energize, and maintain the cells of the small intestine and others. But fat... isn't too much bad for you? SCFA are in a different league and have been shown to improve insulin sensitivity and decrease inflammation (6). Put another way, SCFA are your body's best form of energy and without them, you enter into a vicious cycle of poor immune system leading to poor balance of gut flora.
Yet, unlike the results you're seeing in the gym, not all fiber are the same. For example, Metamucil is wholly inferior at a health-improving standpoint compared to vegetables and fruits. The two types of dietary fibers you should concern yourself with are: insoluble and soluble fiber. Insoluble fiber acts as a weight agent. In other words, it increases the weight of your stool and allows quick passage of food through the GI tract. Your body nor the colon friends can break down these fibers. Soluble fiber does the opposite and it considered a bulking agent. It attracts water from nearby cells, swelling the size of the 'bolus' (food about to be absorbed in the small intestine) and delaying the time food leaves your stomach, known as gastric emptying; this affect leaves you full longer. Soluble fibers are also fermented by gut flora, which is what produces the SCFA. By fermenting soluble fibers, your small colleagues enhance their and your health. So both fibers have different health affects.
To get into a bit more specifics, let's dive into soluble fibers. In circles, soluble fibers are also known as prebiotics, or food for your gut bacteria. The family of prebiotics include common nutritional names: inulin (not insulin), fructooligosaccharides (FOS), and pectin (skin of apples). They have been shown in research to improve blood glucose, inflammatory markers, and decrease potentially cancerous lesions in rats (8, 9). Many progressive supplement companies will include a prebiotic compound in a probiotic supplement because the prebiotic may enhance the action of the probiotics. Then again, eating foods containing prebiotics will achieve the same thing.
**Above, note that I say "normally" because we are assuming that your gut, asides from possibly having a wacky balance of flora, is absent of glaring abnormalities. There do exists insidious conditions--irritable bowel syndrome (IBS) and functional gastrointestinal disorders (FGID)--that extend beyond just having the wrong neighbors and will cause you gutache whenever you eat Fermentable Oligo-Di-Monosaccharides and Polyols (FODMAPs), which are carbohydrates found in many foods. Essentially, FODMAP stands for the vast majority of soluble fibers that you see in the food sources list that follows. FODMAP is a large acronym where each letter stands for the type of carbohydrate. Simply put, if you are on a low FODMAP diet, you are on an extremely restrictive diet. Things that contain fructose (honey, sugar, many fruits), lactose (dairy), fructans/inulin (onions, garlic, wheat), galactans (beans, lentils, and other legumes like soy), and polyols (apricot, avocado, plums, and sugar alcohols) are off-limits because the SCFA that are produced from FODMAP cause hypersensitivity and thus pain in the gut. However, this condition is not all that common and the symptoms are obvious--if you eat any FODMAP, you will notice. On the bright side, it's not as if you have to diet like Jennifer Aniston; you can still eat and live within normal means, just with more caution. We will talk about FODMAPs more later.
In general, though, if you are trying to improve your gut health, you don't need to be too worried about how much of each fiber you are taking in, just that you are getting a good balance of both. The reason I say this is because while people don't get enough fiber in general, having too much of a good thing turns into a bad thing. Too much insoluble fiber can cause intestinal irritation because its passage causes friction and too much soluble fiber can produce enough gas to cause another nuclear meltdown, even if you are not FODMAPs sensitive.
Sources of insoluble fiber include: nuts, seeds, brown rice, corn, dark leafy vegetables, tomatoes, and tuber skins.
Sources of soluble fiber or prebiotics include: artichoke, dandelion greens, leeks, onions, garlic, nuts, apples, pears, oats, legumes, berries, cucumbers, and carrots.
Recommendation:
_ don't cut out meats and cheeses, and opt for medium fat meats
_ aim for 30-40g of fiber by incorporating more insoluble and soluble fibers, such as those found in green leafy greens, nuts, some legumes, and fruits
_ eat up to 2 cups of plain organic Greek yogurt per day
Supplementation
There is probably a supplement for every ailment and having gut dysbiosis is one of them. Right off the bat, I recommend a probiotic supplement mainly because the lot of you don't eat enough vegetables. Fruits usually are not a problem because of the big ass fruit salads you eat in the morning, which of course, usually has far too much sugar (through fructose) that it outweighs the benefits fruits confer for the gut.
Supplementing with probiotics is one of the mainstay treatment plans for people with gut dysbiosis in hospitals and clinics. But there, it is usually a short-term thing. For you, it should be long-term, since gut flora gets depleted every day (7). Remember the whole bit about going against conventional wisdom because it fails us more times than helps?
Don't even bother with supplementing with fiber-supplements like Metamucil. They merely provide insoluble fibers and contain zilch nutritional value.
To note, the Lactobacillus family of probiotics have been shown in research to increase expression of fiaf, which leads to delayed weight gain even in the presence of a high-fat/high-carbohydrate diet (7).
Though the research is still new, there seems to be a connection between vitamin D intake and gut flora. More specifically, low D levels have been connected with a negative change in gut flora (10).
Recommendation:
_ pick up a high-quality probiotic supplement, like Garden of Life's Primal Defense Ultra and take it first thing in the morning with warm water and parsley
_ supplement with 5,000 IU of vitamin D
WRAP-UP
In conclusion, improving your gut improves your general health, which has far-reaching benefits. Having good health will only reinforce your fat-loss and muscle gain efforts.
REFERENCES
1. Turnbaugh, PJ, et al. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature 2006. 444; 21: 1027-1031.
2. Ridaura VK, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013 Sep 6;341(6150
3. Shen J, et al. The gut microbiota, obesity and insulin resistance. Mol Aspects Med. 2013 Feb;34(1):39-58.
4. Forsythe P. Gut microbes as modulators of the neuro-immuno-endocrine system. PharmaNutrition. 2013 Oct;1(4):115-122.
5. Lawrence DA, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014 Jan;505:559-563.
6. Russo I, et al. Butyrate attenuates lipopolysaccharide-induced inflammation in intestinal cells and Crohn's mucosa through modulation of antioxidant defense machinery. PLoS One. 2012;7(3).
7. Molinaro F, et al. Probiotics, prebiotics, energy balance, and obesity: mechanistic insights and therapeutic implications. Gastroenterol Clin North Am. 2012 Dec;41(4):843-54.
8. Gobinath D, et al. Beneficial effect of xylo-oligosaccharides and fructo-oligosaccharides in streptozotocin-induced diabetic rats. Br J Nutr. 2010 Jul;104(1):40-7.
9. Hsu CK, et al. Xylooligosaccharides and Fructooligosaccharides Affect the Intestinal Microbiota and Precancerous Colonic Lesion Development in Rats. J Nutr. 2004 Jun;134(6):1523-28.
10. V. Mai, Q.M. McCrary, R. Sinha et al. Associations between dietary habits and body mass index with gut microbiota composition and fecal water genotoxicity: an observational study in African American and Caucasian American volunteers. Nutr J. 2009; 8:49
If this is a health and fitness blog, why am I talking about business? Because the same way that gut instincts works in a psychological way for entrepreneurs, the gut works in a physiological way in health. Even in health and fitness, the gut is always right. And if the gut is functioning properly in the human body, you can bet that you will prosper and not suffer from poverty of health.
THE GUT
The human microbiome refers to the community of micro-organisms that live inside of our bodies. They include bacteria, fungi, and archaea. We can find them everywhere, from our tongue to our skin. But when I talk about the gut, I am referring specifically to the gut microbiota or gut flora, the billions of micro-organisms that are living inside the large intestine. These small organisms make up the majority of the human microbiome and have been in our collective genetic history since the dawn of the dinosaurs, having lived in general harmony with us. And since evolution and natural selection place pressure on things that are unnecessary in the human body, there are good reasons why they are still around.
The lower gastro-intestinal tract. Source
Just some general facts out of the way:
_ the amount of micro-organisms presiding in our GI tract outnumbers human cells 10 to 1
_ science has discovered 500-1000 different species
_ gut flora are anaerobes, organisms that do not require oxygen to survive
_ most do not harm us; in fact, they are involved in metabolic processes required for health
_ you can upset a favorable balance of gut flora to an unfavorable one
_ unfavorable gut flora has been implicated with health consequences
HOW DOES GUT HEALTH IMPACT OUR OVERALL HEALTH?
Because of their prevalence in our bodies, bacteria have a profound influence on your health. Your health through gut flora is achieved through many different ways, such as diet, immune health, and infections. Just to give you an idea of how an unhealthy gut flora can impact health is an infection of Clostridium dificile. C. diff is a terrible infection to have that is distinguished by a marked imbalance of gut flora. Interestingly, one of the best ways to treat the infection is though fecal transplantation, or adopting another person's gut flora by... shuttling their feces through your nose via tube. Sounds disgusting, yet it's true. The treatment 'resets' your gut flora and emphasizes growth of beneficial bacteria.
In terms of general health, the gut flora can work in the same way. In fact, a study done in 2006 showed that those who are obese have an abnormal gut flora (1). Further, a study done on mice in 2008 found that mice that had a 'lean' community of gut flora remained lean through the study while the mice group with the 'obese' gut flora community gained weight (2). If that wasn't enough, a review done in 2013 pooled together relevant studies showing that a gut 'dysbiosis' (imbalance) contributed to insulin resistance, a state in which your body's cells do not respond normally to insulin, a hormone responsible for clearing sugar from the blood (3). What is chin-scratching interesting is that the gut flora of obese individuals 'harvest' more energy from food, making their metabolism more efficient.
This is where research has been getting fervent in recent years. Many researchers are getting on board the ship that postulates that gut flora has a direct influence on whether you get fat or not by using mouse models. And though mouse models are not perfect, they are the best shot in the dark. Over time, more and more compounds have been getting discovered. For example, fasting-induced adipose factor (Fiaf) is a compound that is produced during fasting (another reason to fast) and is released by several cells in our body. During gut dysbiosis, fiaf levels are decreased and mouses gain weight amazingly easier than their counter-parts with sufficient levels of fiaf (7).
But that's not all. Interestingly, 70-80% of your immune system is located in your GI tract, which means that the state of your gut flora has a direct influence on how well your body's immune defenses hold up in the face of adversity (4). These little buggers are the archers of your castle walls. If they go down, infections can cross the boundary easier and invade.
Keep 'em up. Source
An overgrowth of bacteria in the small intestine in a condition known as Small Intestinal Bacterial Overgrowth (SIBO) is a nasty set-up where you can suffer minor symptoms such as nausea, gas, and constipation to severe ones like malnutriton, intestinal permeability (leaky gut), and anemia. You don't want any of these. As you can see, things can go awry in a real hurry if the balance isn't kept in check. So what can you do to improve gut health?
HOW CAN YOU IMPROVE YOUR GUT HEALTH?
You can improve your gut health through two main courses: diet and supplementation.
Diet
Through diet, you have to be more careful in what you choose to eat. The gut flora responds, and quite quickly, to what you eat. In a study done by a Duke researcher, his team found that a diet consisting of only meats and cheeses produced a bacterial community that is conducive to irritable bowel syndrome, whereas a diet consisting of only plants produced a more favorable gut flora (5). Of course, these two diets are at extreme ends of each other and the subjects were only on the diets for three days, but the study shows what kind of impact dietary changes have on the body.
Although the above study may say you should stay away from cheeses and meats, that is not the case. The meat and cheese diet produced bacteria that love 'bile', a compound that is necessary for proper fat digestion and absorption. Without enough bile, you will run into absorption issues and may eventually develop nutrient deficiencies. Balance and moderation are key.
Gut flora loves fiber. Normally**. They need it because that is their form of energy, the same way whole foods is our energy. Once fiber reaches the colon, the little suckers break down fiber and form short-chain fatty acids (SCFA) that are then used to repair, energize, and maintain the cells of the small intestine and others. But fat... isn't too much bad for you? SCFA are in a different league and have been shown to improve insulin sensitivity and decrease inflammation (6). Put another way, SCFA are your body's best form of energy and without them, you enter into a vicious cycle of poor immune system leading to poor balance of gut flora.
Yet, unlike the results you're seeing in the gym, not all fiber are the same. For example, Metamucil is wholly inferior at a health-improving standpoint compared to vegetables and fruits. The two types of dietary fibers you should concern yourself with are: insoluble and soluble fiber. Insoluble fiber acts as a weight agent. In other words, it increases the weight of your stool and allows quick passage of food through the GI tract. Your body nor the colon friends can break down these fibers. Soluble fiber does the opposite and it considered a bulking agent. It attracts water from nearby cells, swelling the size of the 'bolus' (food about to be absorbed in the small intestine) and delaying the time food leaves your stomach, known as gastric emptying; this affect leaves you full longer. Soluble fibers are also fermented by gut flora, which is what produces the SCFA. By fermenting soluble fibers, your small colleagues enhance their and your health. So both fibers have different health affects.
To get into a bit more specifics, let's dive into soluble fibers. In circles, soluble fibers are also known as prebiotics, or food for your gut bacteria. The family of prebiotics include common nutritional names: inulin (not insulin), fructooligosaccharides (FOS), and pectin (skin of apples). They have been shown in research to improve blood glucose, inflammatory markers, and decrease potentially cancerous lesions in rats (8, 9). Many progressive supplement companies will include a prebiotic compound in a probiotic supplement because the prebiotic may enhance the action of the probiotics. Then again, eating foods containing prebiotics will achieve the same thing.
**Above, note that I say "normally" because we are assuming that your gut, asides from possibly having a wacky balance of flora, is absent of glaring abnormalities. There do exists insidious conditions--irritable bowel syndrome (IBS) and functional gastrointestinal disorders (FGID)--that extend beyond just having the wrong neighbors and will cause you gutache whenever you eat Fermentable Oligo-Di-Monosaccharides and Polyols (FODMAPs), which are carbohydrates found in many foods. Essentially, FODMAP stands for the vast majority of soluble fibers that you see in the food sources list that follows. FODMAP is a large acronym where each letter stands for the type of carbohydrate. Simply put, if you are on a low FODMAP diet, you are on an extremely restrictive diet. Things that contain fructose (honey, sugar, many fruits), lactose (dairy), fructans/inulin (onions, garlic, wheat), galactans (beans, lentils, and other legumes like soy), and polyols (apricot, avocado, plums, and sugar alcohols) are off-limits because the SCFA that are produced from FODMAP cause hypersensitivity and thus pain in the gut. However, this condition is not all that common and the symptoms are obvious--if you eat any FODMAP, you will notice. On the bright side, it's not as if you have to diet like Jennifer Aniston; you can still eat and live within normal means, just with more caution. We will talk about FODMAPs more later.
A FODMAP list. Source
In general, though, if you are trying to improve your gut health, you don't need to be too worried about how much of each fiber you are taking in, just that you are getting a good balance of both. The reason I say this is because while people don't get enough fiber in general, having too much of a good thing turns into a bad thing. Too much insoluble fiber can cause intestinal irritation because its passage causes friction and too much soluble fiber can produce enough gas to cause another nuclear meltdown, even if you are not FODMAPs sensitive.
Sources of insoluble fiber include: nuts, seeds, brown rice, corn, dark leafy vegetables, tomatoes, and tuber skins.
Sources of soluble fiber or prebiotics include: artichoke, dandelion greens, leeks, onions, garlic, nuts, apples, pears, oats, legumes, berries, cucumbers, and carrots.
This big ass salad probably has a good blend of both. Probably. Source
Recommendation:
_ don't cut out meats and cheeses, and opt for medium fat meats
_ aim for 30-40g of fiber by incorporating more insoluble and soluble fibers, such as those found in green leafy greens, nuts, some legumes, and fruits
_ eat up to 2 cups of plain organic Greek yogurt per day
Supplementation
There is probably a supplement for every ailment and having gut dysbiosis is one of them. Right off the bat, I recommend a probiotic supplement mainly because the lot of you don't eat enough vegetables. Fruits usually are not a problem because of the big ass fruit salads you eat in the morning, which of course, usually has far too much sugar (through fructose) that it outweighs the benefits fruits confer for the gut.
Too much fructose. Source
Supplementing with probiotics is one of the mainstay treatment plans for people with gut dysbiosis in hospitals and clinics. But there, it is usually a short-term thing. For you, it should be long-term, since gut flora gets depleted every day (7). Remember the whole bit about going against conventional wisdom because it fails us more times than helps?
Don't even bother with supplementing with fiber-supplements like Metamucil. They merely provide insoluble fibers and contain zilch nutritional value.
To note, the Lactobacillus family of probiotics have been shown in research to increase expression of fiaf, which leads to delayed weight gain even in the presence of a high-fat/high-carbohydrate diet (7).
Though the research is still new, there seems to be a connection between vitamin D intake and gut flora. More specifically, low D levels have been connected with a negative change in gut flora (10).
Recommendation:
_ pick up a high-quality probiotic supplement, like Garden of Life's Primal Defense Ultra and take it first thing in the morning with warm water and parsley
_ supplement with 5,000 IU of vitamin D
WRAP-UP
In conclusion, improving your gut improves your general health, which has far-reaching benefits. Having good health will only reinforce your fat-loss and muscle gain efforts.
REFERENCES
1. Turnbaugh, PJ, et al. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature 2006. 444; 21: 1027-1031.
2. Ridaura VK, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013 Sep 6;341(6150
3. Shen J, et al. The gut microbiota, obesity and insulin resistance. Mol Aspects Med. 2013 Feb;34(1):39-58.
4. Forsythe P. Gut microbes as modulators of the neuro-immuno-endocrine system. PharmaNutrition. 2013 Oct;1(4):115-122.
5. Lawrence DA, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014 Jan;505:559-563.
6. Russo I, et al. Butyrate attenuates lipopolysaccharide-induced inflammation in intestinal cells and Crohn's mucosa through modulation of antioxidant defense machinery. PLoS One. 2012;7(3).
7. Molinaro F, et al. Probiotics, prebiotics, energy balance, and obesity: mechanistic insights and therapeutic implications. Gastroenterol Clin North Am. 2012 Dec;41(4):843-54.
8. Gobinath D, et al. Beneficial effect of xylo-oligosaccharides and fructo-oligosaccharides in streptozotocin-induced diabetic rats. Br J Nutr. 2010 Jul;104(1):40-7.
9. Hsu CK, et al. Xylooligosaccharides and Fructooligosaccharides Affect the Intestinal Microbiota and Precancerous Colonic Lesion Development in Rats. J Nutr. 2004 Jun;134(6):1523-28.
10. V. Mai, Q.M. McCrary, R. Sinha et al. Associations between dietary habits and body mass index with gut microbiota composition and fecal water genotoxicity: an observational study in African American and Caucasian American volunteers. Nutr J. 2009; 8:49
Monday, February 3, 2014
Nutrition Austerity Part IV: Timing
The next major point in our nutrition geometry is the idea of timing. But first let's recap what we went over in the last two parts:
1. Clean up the quality of your food. Strive to make the best possible food choices by eating single ingredient foods most of the time.
2. Eat for your activity levels. Frequency, type, and goals often determine diet composition. Endurance runners will not eat the same as general fitness folks.
The Main Points of Timing
Let's get one main thing straight. Dieting and eating should not be complicated. After all, you eat to survive (or to perform, your choice) so something instinctive and required should not be rocket science. Yet, this goes for the average person, someone who is not looking to increase their aesthetics, performance, and healthfulness to any meaningful degree. If you are reading this blog, you are trying to be like Iron Man.
This is the face of awesome. Source
But in order to be like a superhero, you must first get down the basics, which are figuring out what to eat and why to eat. To be average and not become a fat slob like over 30% of Americans, focus on single ingredient foods and eat less junk. For example, eat more vegetables and non-bastardized meats and less soda. And if you workout like an average person, maybe do the treadmill 2 times a week and some weight lifting that wouldn't make my grandmother sweat, you will probably eat anywhere between 75-150g of carbohydrates. That's about it. But we are not here to be average.
I generally focus on two things for those looking to become better than average. Even for those at a higher level, these methods work well. These are not listed in priority.
1. Meal timing
2. Daily carbohydrate timing (meal composition)
3. Peri-workout nutrition
Meal Timing
This is the most general of the three and probably makes the most sense if you really think about it. Let me pose a question to you: if you are on a diet of 1800 kcals, do you think eating 1800 kcals at one sitting will have the same effect on you as eating 1800 kcals spread over several meals? Don't fail on me.
In terms of effects, the answer is no and I hope this is what you answered. Now, there are instances in which people can get away with eating 1800 kcals at one sitting (Ori Hofmekler's The Warrior Diet), but I don't see this as sustainable. In fact, I consider it a borderline eating disorder, but that's a conversation for a different day.
This is Ori. Great shape for his age; but questionable eating habits for the masses. Source
Spreading out your meals provides a steadier stream of nutrients for your body, especially on a training day. As much as I advocate extending fasting, I am wholeheartedly against evening fasted training. There is never a time when you should fast for the whole day then go train. Ever.
That segues well into the next point: fasting. I am a huge proponent of fasting and have been for three years. Fasting has been around for a very long time (I wanted to say forever but that would have been too valleygirl like). Fasting is also associated with cleansing both spiritually and physically (think religious and cultural practices, like Ramadan). Biochemically, though, fasting is linked to longer life, better brain function, and better lean mass retention in primates. Studies done in humans show that fasting and restricting carbohydrates intermittently throughout the week yield better insulin sensitivity and body fat loss than traditional caloric restriction in the short-term (1).
But unlike normal fasting practices and those found in mainstream (cayenne pepper and lemonade diet? No thanks), I advocate shorter daily fasts. For most people, I lay out a plan of 12-14 hour fasts for 5 days and 16-18 hour fasts for 2 days. Meal composition should not really differ between the days; only the amount of calories. Extended fasting days should not fall on training days.
So my philosophy for meal timing is thus:
1. 3-5 meals per day, depending on your schedule.
2. Fast for 12-14 hours 5 days out of the week and 16-18 hours 2 days out of the week
Daily Carbohydrate Timing
The same way that eating manipulating calories throughout the day has different effects on the body, so does carbohydrate timing. I am always for unconventional wisdom, because frankly, conventional wisdom fails the person looking to become better miserably. You need something more than cereal, fruits, and a couple slices of deli meats. You need carbs (the right sources, obviously) and you need to time them right.
Now when it comes to carbohydrate timing, you want to eat the bulk of your carbohydrates in the evening. Yes, you heard that right, in the evening. Why in the evening? Well, the research is new and is just starting to come out, but it is promising nonetheless. Some studies show that participants on equal caloric diets but differing meal compositions experienced different results. Those who ate most of their carbohydrates in the evening lost more weight, body fat, retained more lean muscle mass, and decreased their waist circumference (2). The same author did another study that showed that a low-calorie diet with carbohydrates eaten at dinner time prevented mid-day hunger and improved hormonal profiles compared to a traditional low-calorie diet (3).
Unfortunately, Dos Equis is a terrible beer. Source
And if you ever heard me recommend bacon and eggs for breakfast, it is for good reason. Studies show that those who choose to avoid carbs in the morning have better control over their hunger, especially in women who are premenopausal (4). For those who want to lose weight, better hunger control equals better results.
So my philosophy of carb timing is thus:
1. Eat most of your carbs at night, preferably after training.
Whoa, you want an example? Alright. Here is how I do it. Remember that my goal is to slowly gain some size while keeping body fat the same.
8AM: Wake
10AM, meal 1: 50g whey protein shake
1PM, meal 2: 40g of protein through turkey bacon with handful of mix nuts; 5 soft-boiled eggs and 3 cups of broccoli florets in lemon juice, parsley, salt, pepper, and red pepper flakes
4PM, meal 3: 50g whey protein shake with 1 tbsp. fish oil, 1 tbsp. unmodified potato starch (more on this later), handful of carrots
8PM, meal 4: 7oz canned, bone-in salmon, lemon juice, chopped spinach, black beans, and all-purpose tomato sauce
10PM, meal 5: Half a rotisserie chicken with stone ground mustard, kimchi, 3 cups or white rice or 3 baked potatoes
12AM: sleep
Comments? Questions? Drop a line.
References
1. Harvie M, et al. The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. Br J Nutr. 2013 Oct;110(8):1534-47.
2. Sofer S, et al. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity, 2011 Apr 7.
3. Sofer S, et al. Changes in daily leptin, ghrelin and adiponectin profiles following a diet with carbohydrates eaten at dinner in obese subjects. Nutr Metab Cardiovasc Dis. 2013 Aug;23(8):744-50.
4. Acute Satiety Effects of Sausage/Egg-based Convenience Breakfast Meals in Premenopausal Women
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