1. 1. What's your IF routine? And how do you shake it up? Do you change it up by carb cycling? Longer fasts? Shorter fasts? 

1. E.g OMAD constantly may not be good for weight loss but great for maintenance

1. 1. 1. Weight loss vs cancer vs biohacking vs performance

1.  I am a bit stuck, my body is bored with the food I am eating, I find I pick during my eating window and I have not been able to get past 17 hours. My question....How do I reset myself?

1. Pete recently embarked on a reset (6 days). Talks about why it is important to say these things out loud/write them down. It makes it real. (reference Christina Ubell most recent episode where she mentions “Write it Down - Move on” worksheet.

1. Stalls and what to do about them. See our episode #17 - Plateaus

1. Define “Fat-Adapted”- See: Phinney and Volek

In this episode we chat about the past 50 episodes and our biggest takeaways from this journey of health. We each present our top 3-5 pearls of wisdom and how they have affected/changed our perspective on health.

What is the Circadian Rhythm?

Our planet revolves around its axis causing light and dark cycles of 24 hours.

Organisms on our planet evolved to predict these cycles by developing an endogenous

circadian (circa: about and dies: day) clock, which is synchronized to external time cues.

All aspects of physiology, including sleep-wake cycles, cardiovascular activity, endocrine system, body temperature, renal activity, gastrointestinal tract motility, and metabolism, are influenced by the circadian clock

Recent studies have shown that the circadian clock controls energy homeostasis by regulating the activity of enzymes, hormones, etc

Where is your Circadian Clock Located? EVERYWHERE!!

The central circadian clock is located in brain’s  hypothalamus.

Most peripheral tissues also have circadian rhythm through expression of “clock genes”

The circadian clock regulates various metabolic pathways, such as cholesterol

metabolism, protein regulation (building and breaking down muscle), drug and toxin

metabolism, glucose metabolism, and effects on basal metabolic rate.

Circadian clocks have been shown to be present in white and brown adipose tissues and are important for metabolism in adipose tissue

Hormones such as....

Insulin

Loss of circadian rhythmicity of glucose metabolism may contribute to the development of metabolic disorders, such as type 2 diabetes

Leptin

Tightly associated with central circadian clock

adiponectin is secreted by adipose (fat) tissue:  a protein hormone which is

involved in regulating glucose levels as well as fatty acid breakdown.

The expression of many adipokines is blunted in obese patients . In obese

subjects, adiponectin levels were significantly lower than lean controls, although the

obese group had significantly higher average peak of secretion [

ALSO controls Ghrelin, Cortisol etc.

SOOOOO....

Disruption of the clock genes is linked to dyslipidemia, insulin resistance, obesity, diabetes, cardiovascular disease, cancer , reduced life span  then you control for EVERYTHING ELSE including what you eat and how much!

WHAT DO WE DO?

1. STOP EATING snacks.

Intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage

TRF may even have some protective effect even if you are eating crap (better to do both)

“Feeding time has the ability to reset bodily rhythms.”

Time-restricted feeding, which imposes daily cycles of feeding and fasting without caloric reduction, sustains robust diurnal rhythms and can alleviate metabolic diseases.”

1. Sleep … No really .. go to bed

http://www.chicagotribune.com/lifestyles/health/ct-meal-timing-weight-loss-20180327-story.html

https://www.ncbi.nlm.nih.gov/pubmed/28585194

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3914271/

https://academic.oup.com/edrv/article/31/1/1/2354749

http://science.sciencemag.org/content/354/6315/1008

http://www.pnas.org/content/111/47/16647.short

https://www.sciencedirect.com/science/article/pii/S1550413114004987

What is the Circadian Rhythm?

Our planet revolves around its axis causing light and dark cycles of 24 hours.

Organisms on our planet evolved to predict these cycles by developing an endogenous

circadian (circa: about and dies: day) clock, which is synchronized to external time cues.

All aspects of physiology, including sleep-wake cycles, cardiovascular activity, endocrine system, body temperature, renal activity, gastrointestinal tract motility, and metabolism, are influenced by the circadian clock

Recent studies have shown that the circadian clock controls energy homeostasis by regulating the activity of enzymes, hormones, etc

Where is your Circadian Clock Located? EVERYWHERE!!

The central circadian clock is located in brain’s  hypothalamus.

Most peripheral tissues also have circadian rhythm through expression of “clock genes”

The circadian clock regulates various metabolic pathways, such as cholesterol

metabolism, protein regulation (building and breaking down muscle), drug and toxin

metabolism, glucose metabolism, and effects on basal metabolic rate.

Circadian clocks have been shown to be present in white and brown adipose tissues and are important for metabolism in adipose tissue

Hormones such as....

Insulin

Loss of circadian rhythmicity of glucose metabolism may contribute to the development of metabolic disorders, such as type 2 diabetes

Leptin

Tightly associated with central circadian clock

adiponectin is secreted by adipose (fat) tissue:  a protein hormone which is

involved in regulating glucose levels as well as fatty acid breakdown.

The expression of many adipokines is blunted in obese patients . In obese

subjects, adiponectin levels were significantly lower than lean controls, although the

obese group had significantly higher average peak of secretion [

ALSO controls Ghrelin, Cortisol etc.

SOOOOO....

Disruption of the clock genes is linked to dyslipidemia, insulin resistance, obesity, diabetes, cardiovascular disease, cancer , reduced life span  then you control for EVERYTHING ELSE including what you eat and how much!

WHAT DO WE DO?

1. STOP EATING snacks.

Intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress r

Comparison 

Social Media

• The perfect selfie

At Work

• The always happy person

At Home

• Your spouse’s achievements

Work

• Athletic achievements

Parenting

• The always patient parent

What to do

• Contribute don't stalk, lurk (shown to worsening self esteem)

The Vanity Episode!

• The largest organ in your body

Check out “SKIN DEEP” for ingredient review

Acne

• The strongest evidence to date on dietary triggers for acne is for high-glycemic-load diets

Aging skin

• Higher levels of blood sugar can result in the production of advanced glycation end products (known as AGEs) via glycation and cross-linking of collagen fibers, which ultimately results in a loss of elasticity.

AUTOPHAGY

• Glow 15 is a book all about how to maximize Autophagy for skin health

• By Niomi Whittel

What about taking Collagen??

• Up in the air

Eczema (Atopic Dermatitis)

Foods may trigger an AD flare via three main mechanisms

• Immunoglobulin E (IgE)-mediated allergy, also known as Type 1 or immediate-type hypersensitivity, may trigger a flare within minutes to hours

six common trigger foods are milk, eggs, wheat, soy, seafood, and nuts.

• due to the same trigger foods, may cause an AD flare up to 48 hours later

http://www.skintherapyletter.com/dermatology/diet-change-treatment-skin-disease/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0126546

http://www.avensonline.org/wp-content/uploads/JCID-2373-1044-05-0045.pdf

https://www.ewg.org/skindeep/#.W2h4fGRKgTE

If you like the Simply Health ME podcast and would like to support us, please check out our Patreon Page and become a Patron! https://www.patreon.com/simplyhealthme

1. Time
   1. Not necessarily got 15-20 mins a day

The recent policy statement from the American Academy of Pediatrics

PURPOSE

1. To highlight emerging child health concerns related to the use of colorings, flavorings, and chemicals deliberately added to food during processing (direct food additives) as well as substances in food contact materials, including adhesives, dyes, coatings, paper, paperboard, plastic, and other polymers, which may contaminate food as part of packaging or manufacturing equipment (indirect food additives);

The system is broken.

Many substances which are illegal in Europe are regularly added to products and food here.

E.g It's not just BPA (Bisphenol A). substances that replaced BPA can be worse.... such as phthalates

BPA is estrogenic and linked to endocrine cancers

More than 10 000 chemicals are allowed to be added to food and food contact materials in the United States, either directly or indirectly,

Over 1000 of these were grandfathered in for use if used before 1958, (1958 Food Additives Amendment to the 1938 Federal Food, Drug, and Cosmetic Act (FFDCA)

These things are causing endocrine disruption and other adverse health effects

IT'S ALL ABOUT HORMONES!!!!!

infants and children are more vulnerable to chemical exposures

EPIGENETICS

The statement from the American Academy of Pediatrics does not address other contaminants that inadvertently enter the food and water supply, such as aflatoxins,metals including mercury, pesticide residues such as DDT, but these are also concerning. The paper is focused on food

The things discussed in this paper

Bisphenols (BPA)  which are used in the lining of metal cans to prevent corrosion

• Estrogenic, endocrine disruption

Neurodevelopmental issues  

Phthalates, which are often used in adhesives, lubricants, and plasticizers during the manufacturing process

• Obesogenic, insulin resistance

• • Affects fetal development with regards to reproductive system

Perfluoroalkyl Chemicals (PFCs), which are used in greaseproof paper and packaging

• Decreases response and efficacy of vaccines

• • Reduced immunity

Food Dyes- Linked to ADHD

Perchlorate- an antistatic agent used for plastic packaging in contact with dry foods with surfaces that do not contain free fat or oil and also present as a degradation product of bleach used to clean food manufacturing equipment

• • Linked to thyroid issues

What can you Do right now?

1. Talk to you Pediatrician
   1. Wash hands before eating and wash fruits and veggies which cant be peeled

Additional compounds of concern discussed in the accompanying technical report include artificial food colors, nitrates, and nitrites.

• Nitrates and nitrites affect thyroid function

http://pedsinreview.aappublications.org/content/26/6/191

https://www.popsci.com/bpa-free-plastic-bad-for-human-health

What is Fiber?

The Institute Of Medicine defines functional fibers as non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized.

Dietary fiber, the indigestible part of plant material, is made up of two main types. Soluble fiber easily dissolves in water and is broken down into a gel-like substance in the part of the gut known as the colon. Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract.

Fiber alters the gut microbiome. Could be bad, could be good

Depends where you are coming from

Is more better?

It depends where you are starting and what your issue is

If you eat SAD then increasing fiber is probably not a bad idea

It's the antidote (fung)

Decreases risk of colon cancer in people eating SAD

Decrease the extent to which insulin rises

Too much causes constipation / bloating / gas

Constipation is usually caused by something you ARE eating not by something you’re NOT eating. (Dr. Ede)

Decreasing fiber can improve consitpation and sxs of IBS

Inhibits absorption of many vitamins and minerals which is why, although plants are rich in vitamins and minerals only a small percent is actually absorbed

How can you eat plants without all the gas and bloating

Avoid FODMAPs

FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine. They include short chain oligo-saccharide polymers of fructose(fructans) and galactooligosaccharides (GOS, stachyose, raffinose), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols), such as sorbitol, mannitol, xylitol and maltitol.FODMAPs are naturally present in food and the human diet.

Cook your veggies.

Eat berries and fruit - easier to digest

EAT REAL FOOD

https://www.sciencedirect.com/science/article/pii/S0271531705802167

https://chriskresser.com/myths-and-truths-about-fiber/

https://idmprogram.com/the-role-of-fibre-hormonal-obesity-xvi/

http://www.diagnosisdiet.com/ketosis-and-constipation/

https://www.wjgnet.com/1007-9327/full/v18/i33/4593.htm

http://www.diagnosisdiet.com/common-constipation-culprits/

https://www.npr.org/sections/thesalt/2012/02/13/146706553/is-adding-fiber-to-food-really-good-for-your-health

Listener Questions

"I think it would be interesting to discuss how to handle it when your partner is not on board or there is conflict because of weight loss.  I've seen the question come up on several other groups about partners being discouraging or couples having issues when one has lost weight and the other hasn't."

• You can't change someone else, you only can only control how you react to the situation (stoicism)

"Maybe a "How to Explain or Simplify Keto/Low Carb/IF to Others for Dummies" episode???"

• Food especially carbohydrates stimulin insulin highly and insulin blocks the break up of fat for fuel

“Keto. You’ve reached your goal weight. What next?”

• 80/20 (but watch carefully - “the I deserve trap” - it creeps

"I’m curious how long after exercise to wait before eating in order to get the maximum GH benefit."

• GH maxes at approx 36 hours of fasting but will decrease as soon as you eat.

"Plateaus and what to do about them....besides get frustrated!"

• Body Set Weight

• weight training, endurance, yoga, stress reduction, meditation

• 16:8 vs 36 vs 14 vs 24

• When you lose weight.....

1. BMR decreases a little (less body to run)

https://www.precisionnutrition.com/all-about-carb-cycling

"When doing something like 16/8 or 18/6 fasting is there any sort of data on whether it’s better to eat two larger meals or eat/snack through the whole period?"