Benefits of Alternate Day Fasting/CRON

[sunday]

I have become a bit engrossed in reading any and everything that points to health benefits with LC as well as IF. I am really trying to find out why I seem to have different results as to how my body responds to carbs and most importantly sugar. Quite a while back, someone shared the video "Sugar: The Bitter Truth" by Dr. Robert Lustig (Professor of Clinical Pediatrics, in the Division of Endocrinology Director of the Weight Assessment for Teen and Child Health). It is his belief that sugar & HFCS are really much more to blame than carbs to the childhood obesity epidemic here in the US.

One of the research studies that Dr. Lustig explores is that Childhood Obesity is becoming an epidemic in all of the countries who have adopted the American diet. The top 3 obese nations leading the way are America, The UK & Australia. However, every single nation that has followed in America's footsteps now are showing an increase in childhood obesity. Canada, Japan, China, India, Thailand, Korea, Phillippines, & South Africa are now seeing the epidemic of obesity in children. That is staggering to the mind!

So, why does this tragedy continue? If we as the leading nation have not been able to conquer and stop childhood obesity, how will we solve the growing epidemic? Childhood obesity has more than tripled in the past 30 years. In 2008, more than one third of children and adolescents were overweight or obese. I will not go on, because this would take all night, but as you can see by looking around in your neighborhood and public schools, we have a major problem with sugar/hfcs and its direct effect on our youth.

[mom23kids]

Originally Posted by sunday

I have become a bit engrossed in reading any and everything that points to health benefits with LC as well as IF. I am really trying to find out why I seem to have different results as to how my body responds to carbs and most importantly sugar. Quite a while back, someone shared the video "Sugar: The Bitter Truth" by Dr. Robert Lustig (Professor of Clinical Pediatrics, in the Division of Endocrinology Director of the Weight Assessment for Teen and Child Health). It is his belief that sugar & HFCS are really much more to blame than carbs to the childhood obesity epidemic here in the US.

One of the research studies that Dr. Lustig explores is that Childhood Obesity is becoming an epidemic in all of the countries who have adopted the American diet. The top 3 obese nations leading the way are America, The UK & Australia. However, every single nation that has followed in America's footsteps now are showing an increase in childhood obesity. Canada, Japan, China, India, Thailand, Korea, Phillippines, & South Africa are now seeing the epidemic of obesity in children. That is staggering to the mind!

So, why does this tragedy continue? If we as the leading nation have not been able to conquer and stop childhood obesity, how will we solve the growing epidemic? Childhood obesity has more than tripled in the past 30 years. In 2008, more than one third of children and adolescents were overweight or obese. I will not go on, because this would take all night, but as you can see by looking around in your neighborhood and public schools, we have a major problem with sugar/hfcs and its direct effect on our youth.

I've watched Dr. Robert Lustig's lecture and I do think the research is starting to prove that sugar/hfcs is a major health concern. Gary Taubes, author of Why We Get Fat, is currently working on a new book about the dangers of sugar and I'm very interested in reading it once it comes out!

[Dakini]

Sunday, it might have be me that lead you to Dr. Lustig, for a while I was listening to any and all podcasts of his I could find. I don't remember which one, but one of them theorized the reasons USDA does not take a stronger stance against sugars were, one, that the problems with sugar develops over time, and second, that prepared food is the 3rd leading export of the US, they're hesitant to 'cripple' the industry.

I really monitor the sugar I eat now, it's made a big difference in how I feel.

Sara, thanks, I'll look for his book, too.

[Librarygirl]

I ate sugar as a child, but I also played outside till dark every day, and had chores I had to do, including yard and garden work. I never had a weight problem until my middle/late 30's. I think you can put TV and Video Games as one of the leading culprits in childhood obesity, along with sugar.

[sunday]

Yes, a sedentary lifestyle at an early age couldn't be helping either. I recall having recess twice every day from K-6 grade. We couldn't wait to go bike riding after school either. I remember my mom let us have sugar quite a bit as children, mostly in my cereal, malt-o-meal, and pop-tarts. I was not overweight but did notice that I put on 10 lbs in one year when I reached age 13 and started drinking soft drinks daily.

Also, it probably doesn't help that we are starting babies/toddlers out on food that has hidden sugars.
High sugar content in packaged toddler and baby food products

"Assessing sugar levels in baby and toddler foods is challenging because there is currently no universally accepted standard," explained Elliott. "While the American Heart Association (AHA) recommends that adults should limit their consumption of added sugars to six teaspoons a day for women and nine teaspoons a day for men, these recommendations do not extend to children or toddlers. In fact, the AHA has not published specific 'added sugar' recommendations for children or toddlers -- even though high sugar foods are deliberately created for them. Health Canada, similarly, offers no direct recommendations -- or cautions -- regarding sugar intake or upper limits on the intake of added sugar for very young children, or for toddlers, per se."

A tablespoon of sugar, for example, contains between 50 and 60 calories but very little else from the standpoint of nutritional content. A 12-ounce nondiet soft drink will have 3 tablespoons of sugar totaling between 150 and 180 calories with no other nutrients.

[E.W.]

There is also a theory that by not having any protein on alternet days the body can
clean up any damaged proteins it has. But it would take a long time to tell if this is realy
happening. Well here is a link to the article for those who want to look at it.


Slowing Down Aging with Intermittent Protein Restriction

[sunday]

Thank you for this link E.W.! Very interesting.

I think eating mimimal protein on every DD is a great chance to try this method and see what the results would be? Maybe just one salad w/ less than 20 g of protein or 1 baked potato would work.

[sunday]

I am fascinated with the potato hack and now "the Perfect Health Diet".

So, I thought I would post the plan here, so in case anyone wants to try this along with JUDDD. Oh yes, and Jaminet is on board with IF as well as paleo.
And if you suffer with Crohn's, the results as far as benefits of this plan seem to be amazing.

[E.W.]

Here is a little study that points out that during the first 2 days of a fast our metabolism is realy faster than when we are eating. The graph is down on page 2. And I believe the
same would probaly be true on our DD's as on these true fast.


Effect of starvation and very low calorie diets on protein-energy interrelationships in lean and obese subjects

[Flossyliz]

"If starvation had continued until death, the weight loss could have been substantially more."

Do you think they regretted stopping early?!

[sunday]

Thanks EW! This study is the verification that the Leangains and Paleo IF'ers are using to promote the 36 hour fast being rather beneficial. The BBC documentary also mentioned this longer fasting period as well.

[sunday]

Posting Jaminet's recommedations here as a guideline to the ones interested in PH.

In terms of macronutrients, Dr. Jaminet recommends:
•20-30 percent of daily calories: carbs, mainly from "safe starches" such as rice or potatoes, partly from fruits, berries, and vegetables
•15 percent of daily calories: animal protein (or about 200-600 calories a day)
•55-65 percent: healthy fats, especially low-omega-6 fats such as beef tallow, butter, fish oil, coconut oil, palm oil, and olive oil

Fats are ideally combined with acids like lemon juice or vinegar, or fermented vegetables. Dr. Jaminet also recommends making homemade bone broth and soups your staples. Keep in mind that as you decrease your carb consumption, you need to replace them with healthy fats. Replacing carbs with too much protein can actually cause health challenges similar to eating too many grain carbs and sugars. Dr. Jaminet also recommends taking a multi-mineral supplement, as it can be quite difficult for many to get enough minerals through their diet.
1.Your body metabolizes protein by converting it into glucose, which releases toxic ammonia that is further converted into nitrogen. The ammonia can also be converted into urea and uric acid. Unfortunately, your body's ability to make urea, which is the safe way to dispose of excess ammonia, is limited. According to Dr. Jaminet, when you eat more than about 600 calories of protein a day, you'll start to build up ammonia in your body, which has toxic effects.
2.The amino acid glutamine can be digested by gut bacteria, and that can create gut dysbiosis if you eat way too much protein for too long.


"Breast milk is only seven percent protein. That's a pretty good clue," Dr. Jaminet says."If you feed young children too much protein, then they'll tend to have health problems later on. They are more likely to become obese or have some other issues. During pregnancy, you don't want too much protein either."

[sunday]

Sirt-1 and Longevity. I thought I had posted this here, but can't seem to locate, so I will add...


Longevity genes

[sunday]

Also, the chart that explains the areas that are benefited by Sirt-1 gene...

[vilanteira]

I've never heard of the Perfect Health diet, but it's interesting to me because it looks remarkably like the way I ate naturally when I was in JUDDD wlm (since those in that "safe starches" list are really the only carbs I ever feel like eating). I've now had to decrease the carb level because of BG and other health issues, so my protein % is now higher than the carb %, so the ratio is a bit off now, but basically still the same principle.

NK didn't work for me (at least not in the extreme high fat %), but I do feel I am one who needs to watch protein intake. I'll definitely be looking into this more. Very interested in whether this also works well for others. Thanks for sharing the info, Sunday.

[Joyjoy]

Sunday et al, I'm just reading PHD's chapter on fasting. They recommend the 16 hour fast with an eight- hour eating window every day, suggesting that longer fasts increase intercellular infections (by decreasing autophagy) during the refeed period. Interesting.

[Librarygirl]

Originally Posted by Flossyliz

"If starvation had continued until death, the weight loss could have been substantially more."

Do you think they regretted stopping early?!

Probably would have ended up a skeleton.

[Librarygirl]

Originally Posted by sunday

Posting Jaminet's recommedations here as a guideline to the ones interested in PH.

In terms of macronutrients, Dr. Jaminet recommends:
•20-30 percent of daily calories: carbs, mainly from "safe starches" such as rice or potatoes, partly from fruits, berries, and vegetables
•15 percent of daily calories: animal protein (or about 200-600 calories a day)
•55-65 percent: healthy fats, especially low-omega-6 fats such as beef tallow, butter, fish oil, coconut oil, palm oil, and olive oil

Fats are ideally combined with acids like lemon juice or vinegar, or fermented vegetables. Dr. Jaminet also recommends making homemade bone broth and soups your staples. Keep in mind that as you decrease your carb consumption, you need to replace them with healthy fats. Replacing carbs with too much protein can actually cause health challenges similar to eating too many grain carbs and sugars. Dr. Jaminet also recommends taking a multi-mineral supplement, as it can be quite difficult for many to get enough minerals through their diet.
1.Your body metabolizes protein by converting it into glucose, which releases toxic ammonia that is further converted into nitrogen. The ammonia can also be converted into urea and uric acid. Unfortunately, your body's ability to make urea, which is the safe way to dispose of excess ammonia, is limited. According to Dr. Jaminet, when you eat more than about 600 calories of protein a day, you'll start to build up ammonia in your body, which has toxic effects.
2.The amino acid glutamine can be digested by gut bacteria, and that can create gut dysbiosis if you eat way too much protein for too long.


"Breast milk is only seven percent protein. That's a pretty good clue," Dr. Jaminet says."If you feed young children too much protein, then they'll tend to have health problems later on. They are more likely to become obese or have some other issues. During pregnancy, you don't want too much protein either."

I admit I didn't read this article thoroughly, but does this mean that L-Glut is NOT good for you?

[sunday]

Originally Posted by Joyjoy

Sunday et al, I'm just reading PHD's chapter on fasting. They recommend the 16 hour fast with an eight- hour eating window every day, suggesting that longer fasts increase intercellular infections (by decreasing autophagy) during the refeed period. Interesting.

Yes! Which is one more reason that I can't wait to find out more about his plan. I know that some PH'ers only fast 2 days weekly as well. So will be interesting to know all of his research with fasting.

Originally Posted by Librarygirl

I admit I didn't read this article thoroughly, but does this mean that L-Glut is NOT good for you?

L-Glut is an amino acid that is excellent for you when you are in recovery mode from surgery, illness, or extreme physical exercise. I read that quote to mean that excess protein is not good for you and can cause issues with your gut. This is another reason that I believe I may have been sabotaging my weight loss by consuming too much protein in ratio to fat.

[Joyjoy]

Sunday, my interpretation was that they would not consider the 36 hour JUDDD "fast" ideal. I'll be interested to hear your thoughts.

[Blonde with a Rose]

Joyjoy, I love the quote at the bottom of your page. It is SO true!

[sunday]

Blonde, How is HFMP going? I have decided to take a maintenance break and read the PHD while slowly evolving to PHD for a trial basis. I love fat and enjoyed HFMP, but am searching for a way that includes more veggies and safe starches and that my body can feel optimal. I am observing that my regular exercise and fast paced life is not as easy to continue without a bit more carbs/safe starches.

[Joyjoy]

Originally Posted by sunday

Hmmm, I know that he is a physicist and wife is the biologist, and that they researched the fasting benefits. So, it will be interesting to know why the fasting period couldn't/shouldn't be longer? Also, this confuses me as to why some of his fans are doing the 24 hour fast 2x weekly???

I friended Paul on FB and will inquire!
:

Yay for you!!! Great idea, befriending him.
He does mention the good results with alternate day fasting in passing. But his opinion is that, when fasting goes beyond the sixteen hours, there is a greater chance of intracellular infection rate during the ensuing refeed period. Why? Because after longer fasts, autophagy is turned off for a while.
This makes me curious about the juddders who feel they need breakfast first thing on an UD vs those who don't. it also makes me curious about the ideal length of fasting for each of us. Maybe that's why some do well with Muddding, some with fast 5, etc.
I am LOVING his recommendations overall. They make sense intellectually and feel good in my body. Great combo for me.
I can hardly wait till you hear from him!
Ps he's a bit vague when it comes to dairy. I'd love to hear his specific thoughts, just in case you two get together for coffee.

[Blonde with a Rose]

Sunday, in a nutshell? I LOVE IT. I started a new journal since my old one was all about JUDDD (that I still think is an awesome WOE). I've feel like I've been through the fire and out the other side. I've completely eliminated ALL grains from my diet. I actually did that first, before High fat/Low Carb by eating plain low carb to my heart's content. I am a wheat-aholic. Come visit me for the whole story!

What is PHD? Inquiring minds want to know.

[sunday]

Originally Posted by Blonde with a Rose

Sunday, in a nutshell? I LOVE IT. I started a new journal since my old one was all about JUDDD (that I still think is an awesome WOE). I've feel like I've been through the fire and out the other side. I've completely eliminated ALL grains from my diet. I actually did that first, before High fat/Low Carb by eating plain low carb to my heart's content. I am a wheat-aholic. Come visit me for the whole story!

What is PHD? Inquiring minds want to know.

I was just getting ready to come and find you! This is wonderful to know! The best thing about the HFMP is the fact that you never hunger! Ever! Completely lost my appetite, which JUDDD does help with too. I had to eliminate grains about 4 years ago when I did the Hcg protocol and found out through the elimination, that "grains" were one of my toxins. Every time I try to add either sugar or bread, I wake up the next morning with a ginormous pimple on my face. It is something that I would have never believed prior to doing the protocol, because I have never done Atkins or any LC plan previously.

[Blonde with a Rose]

Originally Posted by sunday

I was just getting ready to come and find you! This is wonderful to know! The best thing about the HFMP is the fact that you never hunger! Ever! Completely lost my appetite, which JUDDD does help with too. I had to eliminate grains about 4 years ago when I did the Hcg protocol and found out through the elimination, that "grains" were one of my toxins. Every time I try to add either sugar or bread, I wake up the next morning with a ginormous pimple on my face. It is something that I would have never believed prior to doing the protocol, because I have never done Atkins or any LC plan previously.

Yep, first time in my life I've ever walked away from grain, wheat in particular.

So what is PHD??

[sunday]

Blonde, It is the "Perfect Health Diet" by Dr. Paul Jaminet and Mark Sisson. You can read a bit on Amazon or several of Mark's blogs on MDA. It is paleo basically with high fat, plus safe starches included and lower protein.

Kristin,
I will let you know what he says. I am anxious to read the book so that I will understand his reasoning behind the lower protein as well.

[Librarygirl]

Originally Posted by sunday

Yes! Which is one more reason that I can't wait to find out more about his plan. I know that some PH'ers only fast 2 days weekly as well. So will be interesting to know all of his research with fasting.


L-Glut is an amino acid that is excellent for you when you are in recovery mode from surgery, illness, or extreme physical exercise. I read that quote to mean that excess protein is not good for you and can cause issues with your gut. This is another reason that I believe I may have been sabotaging my weight loss by consuming too much protein in ratio to fat.

I also know that it (L-Glut) works to help with sugar and alcohol cravings, and works as an appetite suppressant, so I definitely wouldn't put it in that narrow of a category.

[sunday]

Originally Posted by Librarygirl

I also know that it (L-Glut) works to help with sugar and alcohol cravings, and works as an appetite suppressant, so I definitely wouldn't put it in that narrow of a category.

No narrow category here. I have not used it for any of these means, but def believe it could be a great supp for this as well.

[gotsomeold]

1) Dang it, Kristin...I thought fasting increased/enhanced autophagy's cellular clean up. Now I have to go do more research.

2) Sunday, and this may be a re-run, I truly suspect Dr J found something amazing, did an intense and precise job (based on what was known in 2007) of explaining the what/why/how, set it free in the world in his book ... hit about the same brick wall Dr A hit. Too radical. Too counter-intuitive. Too great a change from main-stream belief. Too - and this may be the biggie - easy. The world did not change. Speaking engagements did not start rolling in. Those who tried JUDDD immediately began losing weight and seeing NSVs... and finding all the exceptions and fine-tuning that we see here over and over.

I think Dr J went back to his day job.

Sigh, I do wish someone would take JUDDD 2007, do the research, and bring out JUDDD 2013. Maybe it could even get into why LC/JUDDD works best for some people, why JUDDD/PHD is better for others, why JUDDD/chocolate does not kill you short-term...why some people prosper by fasting all day, why some people need to eat every hour on the hour. BIG job. Takes time and dedication and being driven.

Dr J is still somewhat involved. Sometimes the 'contact us' link works. But the website has not changed and, especially this year, new info is out there. Heck, he isn't even selling pterostilbene.

I think Dr J went back to his day job.

And I think I understand why he did.