What’s The Deal With Fiber?

 

Well ladies and gentleboys of the highest order of the dump squad, the day has finally come. The final episode of the Fiber February saga that has inspired millions to consume epic amounts of fiber, debilitating the toilet paper industry and creating a revolution that will define a generation.

You didn’t think we’d let you down, did you?

We are closing our Fiber February with a bang, and dropping a massive BM of an episode, our much anticipated What’s The Deal With Fiber. For those of you new to the podcast, this is the 7th installment in our What’s The Deal series, where we dive deep into the science and the research behind a specific topic in the field of nutrition and lifestyle. In the past, we’ve talked about protein, soy, gluten, and others, and we’re pretty confident that this is our best one yet.

Like we always do, we zoom out to look at the big picture from a population perspective and then zoom back in to find out what’s happening mechanistically with fiber to determine why it’s so beneficial for us and the microbes that live inside of our gut. We talk about everything from chronic disease to the microbiome to fiber for athletes and then of course wax philosophical to discuss how this fits in to the bigger lifestyle. It’s great. It’s long. Grab a notebook and take some notes because you’ll want to remember some of this stuff! So we’ll keep this intro short.

Before we dive in, we just want to say thank you for the love this month. It’s been so much fun, and to be completely honest, we’re pretty sad it’s over. Gotta figure out how to keep it going! Make sure you’re signed up for our Thought For Food Thursday newsletter at tfflifestyle.com/newsletter and follow us on Instagram, YouTube and Facebook (especially our private group) to continue the conversation and learn even more nerdy nutrition science! All the links (including references) are in the show notes below. And keep spreading the epic dump revolution by using #takeepicdumps on social media even when Fiber February is over.

Did peristalsis engage for you simply by seeing this episode in your podcast queue? You might be a member of the dump squad. Share your love of fiber and epic dumps with our new shirt, available at tfflifestyle.com/shop. It’s the best thing ever.

Finally, consider supporting the work we do on Patreon for the price of a coffee each month, which makes a huge impact on our ability to do the podcast. You’ll gain exclusive access to ask questions for future Ask Us Anything episodes of the podcast and other cool rewards. Visit patreon.com/thoughtforfood to sign up! You can also support us (and your health) by picking up some Complement, the world’s first vegan all-in-one source of vitamin B12, D3, and EPA/DHA — also known as the evidence based trio. Save 10% on the lifetime of your subscription with code TFF at checkout!

Alright dump squad, let’s finish Fiber February off right. Enjoy the show.

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Show Notes

References:

Intro:

https://www.ncbi.nlm.nih.gov/pubmed/22649260

https://www.ncbi.nlm.nih.gov/pubmed/22709768

https://www.nap.edu/read/10490/chapter/9

Epidemiology:

https://www.ncbi.nlm.nih.gov/pubmed/19442166

https://www.ncbi.nlm.nih.gov/pubmed/24846385

https://www.ncbi.nlm.nih.gov/pubmed/11288049

https://www.ncbi.nlm.nih.gov/pubmed/18953766

Mortality:

https://academic.oup.com/aje/article/180/6/565/2739168

https://www.ncbi.nlm.nih.gov/pubmed/25858689

https://www.ncbi.nlm.nih.gov/pubmed/25411285

Cardiovascular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/8627965

http://www.bmj.com/content/347/bmj.f6879

https://www.ncbi.nlm.nih.gov/pubmed/9925120

https://www.ncbi.nlm.nih.gov/pubmed/12145012

https://www.ncbi.nlm.nih.gov/pubmed/14747241

https://www.ncbi.nlm.nih.gov/pubmed/13375489

https://www.ncbi.nlm.nih.gov/pubmed/21940758

https://www.ncbi.nlm.nih.gov/pubmed/23045195

Stroke:

https://www.ncbi.nlm.nih.gov/pubmed/23539529

https://www.ncbi.nlm.nih.gov/pubmed/23317525

Cancer:

https://www.ncbi.nlm.nih.gov/pubmed/21775566

https://www.ncbi.nlm.nih.gov/pubmed/22234738

https://www.ncbi.nlm.nih.gov/pubmed/22350922

https://www.ncbi.nlm.nih.gov/pubmed/1333426

Type 2 Diabetes:

https://www.ncbi.nlm.nih.gov/pubmed/12197996

https://www.ncbi.nlm.nih.gov/pubmed/10837285

https://www.ncbi.nlm.nih.gov/pubmed/15277155

https://www.ncbi.nlm.nih.gov/pubmed/18039988

Constipation:

https://www.ncbi.nlm.nih.gov/pubmed/14972075

Diverticular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/9521633

Crohn’s Disease

https://www.ncbi.nlm.nih.gov/pubmed/21542068

https://www.ncbi.nlm.nih.gov/pubmed/23912083

Ulcerative Colitis:

https://www.ncbi.nlm.nih.gov/pubmed/12769445

Mechanisms of Action:

https://www.ncbi.nlm.nih.gov/pubmed/21095057

https://www.ncbi.nlm.nih.gov/pubmed/24652102

https://www.ncbi.nlm.nih.gov/pubmed/23319119

https://www.ncbi.nlm.nih.gov/pubmed/24388214

https://www.ncbi.nlm.nih.gov/pubmed/24390544

https://www.ncbi.nlm.nih.gov/pubmed/24495527

https://www.ncbi.nlm.nih.gov/pubmed/10235221

https://www.ncbi.nlm.nih.gov/pubmed/25198138

https://www.ncbi.nlm.nih.gov/pubmed/23385525

https://www.ncbi.nlm.nih.gov/pubmed/9214697

http://gut.bmj.com/content/63/12/1913

https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-016-0189-7

https://www.sciencedirect.com/science/article/pii/S0889855317301395?via%3Dihub#!

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Thought For Food Thursday Newsletter: http://tfflifestyle.com/newsletter
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

The Evidence-Based Trio: 3 Nutrients Every Plant Eater Needs

We constantly get questions about what supplements to take if you’re on a plant-based diet, which supplements we take, and why. This is definitely an important and widespread question, and we’ll definitely do a more in depth What’s The Deal style episode on some more supplements and the supplement industry in general, but we wanted to focus on the three primary nutrients of concern for the plant-based population — collectively known as the evidence-based trio —due to their stature and importance in the scientific literature. The science is pretty clear that anyone on a plant-based diet, even if you eat a super healthy one, should be supplementing with these three nutrients due to their physiological importance but also the fact that they are very very difficult to get in sufficient amounts in the plant kingdom. So if you’re curious about what supplements to take on a plant-based diet, these are the Big Three that are pretty much non negotiable. In this episode we go through the data and the science behind them and why they are so important.

Full disclosure: this episode is a collaboration between us and Lightdrop, the new company that Jackson has started working for that produces the product Complement, which is a supplement of these three nutrients. We believe strongly in the science behind the product and use it every day. They are supporting us through the sale of each bottle you buy, and we’re more than happy to spread the word on Complement, which is a vegan product created by vegans which is important in helping the plant-based community thrive. We’re thrilled to announce a very special offer for the listeners of this show: get the evidence-based trio in one, easy to use, and high quality spot with Complement for only $1 per day. Save 10% on the lifetime of your subscription by visiting http://bit.ly/complementtff and use discount code TFF at checkout. Legit.

For all relevant data and resources regarding the information presented in this episode, check out the show notes below to go further down the science rabbit hole to learn more. We just didn’t have time to cover everything! Disclaimer: we’re not medical doctors and the information in this podcast and others is not intended to be a replacement for professional medical treatment or treat or cure any disease. Please consult your healthcare provider before making any significant lifestyle changes.

Thank you so so much to our 111 (as of writing this post) Patrons. We’re nearly a quarter of the way to our 2018 goal, and have been blown away by the support of our Patreon crew. You guys are killing it and playing an integral role in the future of TFF’s mission success and investing in the future of the plant-based movement. Learn more about the exclusive perks (like gaining early access to our latest merchandise) by visiting our Patreon page.

Want to keep up to date with all things Thought For Food? Subscribe to our weekly newsletter where we share interesting nutrition science, favorite podcasts and videos, lifestyle tips, and more. You can sign up at tfflifestyle.com/newsletter. We’re also very active on Instagram @tfflifestyle and if you want to connect with an absolutely awesome crew of likeminded plant based science warriors, join the Thought For Food Club on Facebook to hop in the conversation by going to facebook.com/groups/tffclub.

Okay everyone. Enjoy the show, and take control of your health and ensure your dialed with these nutrients of concern. PEACE!

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Show Notes

B12

  1. http://www.veganhealth.org/articles/vitaminb12
  2. Herbert V. Staging vitamin B-12 (cobalamin) status in vegetarians. Am J Clin Nutr. 1994 May;59(5 Suppl):1213S-1222S.
  3. Herrmann W, Schorr H, Obeid R, Geisel J. Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and hyperhomocysteinemia in vegetarians. Am J Clin Nutr. 2003 Jul;78(1):131-6.
  4. Messina M, Messina V. The Dietitian’s Guide to Vegetarian Diets. Gaithersburg, MD: Aspen Publishers, Inc., 1996.
  5. Davis JR, Goldenring J, Lubin B. Nutritional vitamin B12 deficiency in infants. Am J Dis Child. 1981(Jun);135:566-7.
  6. Lloyd-Wright Z, Allen N, Key TJ, Sanders TB. How prevalent is vitamin B12 deficiency among British vegetarians and vegans? Proceedings of the Nutrition Society. University of Sheffield, Sheffield, UK. 2001(Jul):174A.
  7. Hokin BD, Butler T. Cyanocobalamin (vitamin B-12) status in Seventh-day Adventist ministers in Australia. Am J Clin Nutr. 1999 Sep;70(3 Suppl):576S-578S.
  8. Crane MG, Sample C, Patchett S, Register UD. “Vitamin B12 studies in total vegetarians (vegans). Journal of Nutritional Medicine.1994;4:419-430.
  9. https://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/

Vitamin D

  1. Vitamin D Deficiency. John H. LeeJames H. O’KeefeDavid BellDonald D. HensrudMichael F.Holick
  2. Outila, T. A., KÄRKKÄINEN, M. U. M., SEPPÄNEN, R. H., & Lamberg-Allardt, C. J. E. (2000). Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone within normal ranges during the winter in Finland. Journal of the American Dietetic Association100(4), 434-441.
  3. Armas, L. A., Hollis, B. W., & Heaney, R. P. (2004). Vitamin D2 is much less effective than vitamin D3 in humans. The Journal of Clinical Endocrinology & Metabolism89(11), 5387-5391.
  4. Trang, H. M., Cole, D. E., Rubin, L. A., Pierratos, A., Siu, S., & Vieth, R. (1998). Evidence that vitamin D3 increases serum 25-hydroxyvitamin D more efficiently than does vitamin D2. The American journal of clinical nutrition68(4), 854-858.
  5. Chan, J., Jaceldo-Siegl, K., & Fraser, G. E. (2009). Serum 25-hydroxyvitamin D status of vegetarians, partial vegetarians, and nonvegetarians: the Adventist Health Study-2. The American journal of clinical nutrition89(5), 1686S-1692S.
  6. Heaney, R. P., Armas, L. A., Shary, J. R., Bell, N. H., Binkley, N., & Hollis, B. W. (2008). 25-Hydroxylation of vitamin D3: relation to circulating vitamin D3 under various input conditions. The American journal of clinical nutrition87(6), 1738-1742.
  7. https://www.foundmyfitness.com/vitamin-d
  8. http://www.veganhealth.org/articles/bones#vitD

EPA/DHA

  1. J S O’Brien, E L Sampson. Lipid composition of the normal human brain: gray matter, white matter, and myelin. J Lipid Res. 1965 Oct;6(4):537-44.
  2. Z S Tan, W S Harris, A S Beiser, R Au, J J Himali, S Debette, A Pikula, C Decarli, P A Wolf, R S Vasan, S J Robins, S Seshadri. Red blood cell ω-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012 Feb 28;78(9):658-64.
  3. E Sydenham, A D Dangour, W S Lim. Omega 3 fatty acid for the prevention of cognitive decline and dementia. Cochrane Database Syst Rev. 2012 Jun 13;(6):CD005379.
  4. A V Witte, L Kerti, H M Hermannstädter, J B Fiebach, S J Schreiber, J P Schuchardt, A Hahn, A Flöel. Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cereb Cortex. 2014 Nov;24(11):3059-68.
  5. B Sarter, K S Kelsey, T A Schwartz, W S Harris. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015 Apr;34(2):212-8.
  6. P Y Lin, C C Chiu, S Y Huang, K P Su. A meta-analytic review of polyunsaturated fatty acid compositions in dementia. J Clin Psychiatry. 2012 Sep;73(9):1245-54.
  7. F A Muskiet, M R Fokkema, A Schaafsma, E R Boersma, M A Crawford. Is docosahexaenoic acid (DHA) essential? Lessons from DHA status regulation, our ancient diet, epidemiology and randomized controlled trials. J Nutr. 2004 Jan;134(1):183-6.
  8. W S Harris, J V Pottala, S A Varvel, J J Borowski, J N Ward, J P McConnell. Erythrocyte omega-3 fatty acids increase and linoleic acid decreases with age: observations from 160,000 patients. Prostaglandins Leukot Essent Fatty Acids. 2013 Apr;88(4):257-63.
  9. W Stonehouse, C A Conlon, J Podd, S R Hill, A M Minihane, C Haskell, D Kennedy. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2013 May;97(5):1134-43.
  10. D Benton, R T Donohoe, D E Clayton, S J Long. Supplementation with DHA and the psychological functioning of young adults. Br J Nutr. 2013 Jan 14;109(1):155-61.
  11. J M Geleijnse, E J Giltay, D Kromhout. Effects of n-3 fatty acids on cognitive decline: a randomized, double-blind, placebo-controlled trial in stable myocardial infarction patients. Alzheimers Dement. 2012 Jul;8(4):278-87.
  12. D H Lee, D R Jacobs Jr. Inconsistent epidemiological findings on fish consumption may be indirect evidence of harmful contaminants in fish. J Epidemiol Community Health. 2010 Mar;64(3):190-2.
  13. K Lane, E Derbyshire, W Li, C Brennan. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Crit Rev Food Sci Nutr. 2014;54(5):572-9.
  14. http://www.veganhealth.org/articles/omega3

Lightdrop:

TFF offer: http://bit.ly/complementtff

Website: http://lightdrop.io

Facebook: http://facebook.com/lightdropnutrition

Instagram: @teamlightdrop

Twitter: @teamlightdrop

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

 

Nutrition Research 101 with Micaela Karlsen

100 EPISODES! THANK YOU FOR BEING A PART OF THIS CRAZY JOURNEY!

Because TFF is so dedicated to science and approaching nutrition and lifestyle through an evidence-based lens, understanding and utilizing scientific research is absolutely essential to what we do. It’s also critical for maintaining reason and the anti-dogmatic and non judgmental perspective we believe in, and is integral to many of our episodes. We understand not everyone has training in things like statistics, study design, and interpreting research findings to make educated and practical decisions about health and nutrition, so we felt compelled to bring on an expert to help aid you in understanding this stuff better. It is our responsibility and duty as science educators to make a more science literate community. We want you to become badass #science warriors.

Today’s guest is perfect to aid us in this mission. Micaela Karlsen is in the final stages of her PhD at the Tufts Friedman School of Nutrition Science and Policy, specializing in Nutritional Epidemiology. She holds a Masters of Science and Public Health from Johns Hopkins Bloomberg School of Public Health and a Bachelors in Psychology from Cornell.

Damn.

Micaela also co-launched the T. Colin Campbell Foundation, which is now known as the T. Colin Campbell Center for Nutrition Studies, contributing to the creation and launch of the Plant-Based Nutrition Certification Course that is part of the center. She serves on the Expert and Medical Advisory Board for the International Plant-Based Nutrition Healthcare Conference and the board of directors for the Plant Based Prevention of Disease Conference. To top it all off, she founded the exceptional site plantbasedresearch.org, an online database of peer-reviewed, scientific research and other resources relevant to plant-based nutrition, as well as Habits of Health.

She recently wrote a book titled “A Plant Based Life” which is a strategic guide to practical plant-based living. Most importantly, however, she just finished teaching Jackson’s latest graduate school course, called “Nutrition Practice for Health Promotion and Disease Prevention”. We’re seriously honored to have her on the show.

Think of this episode as an undergraduate level lecture on the basics of scientific research as it applies to nutrition science. We discuss study design, pros and cons of meta-analysis, the process of reading and analyzing research papers, wading through and having a critical eye about health news in the media, and more. It will answer questions many of you have sent in regarding things like what makes a good study? What is a p-value? It was awesome, and will likely teach you a thing or two about thinking more like a scientist and help you as you learn more about nutrition.

Let us know what you think about the episode, and if you’d like us to bring Micaela back on for round 2, and go into more depth or go through more specific studies. We think this is a super important topic to share because it’s such a critical component to science literacy and understanding how to make conclusions about diet and lifestyle. Thanks for listening!

-Jackson and Aaron

Listen on Google Play Music


Join our newsletter! Every Thursday we send out a bunch of awesome resources from intriguing podcasts and blogs to scientific studies of relevance to living a healthy and compassionate evidence-based life. Click here to sign up! 

Show Notes

Connect with Micaela:

http://micaelakarlsen.com/

Book: A Plant-Based Life

Plant Based Research:

plantbasedresearch.org

Twitter: @plantbasedresea

https://www.facebook.com/plantbasedresearch/

Laymen’s Guide to Reading Research Papers

Roadmap for Evaluating Health News

Studies Referenced:

Position Paper on Vegetarian/Vegan Diets

Adventist Health Study

Plant-Based Diets: A Physician’s Guide

Epic-Oxford Cohort Study

ADAPT Study (Micaela’s research)

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Slip Into Our Genes: Analyzing Ancestry and Genetic Polymorphisms

Listen on Google Play MusicWe’ve both been big fans of Dr. Rhonda Patrick’s nutrition science podcast, Found My Fitness, for some time now. She’s insanely intelligent, and brings on guests from all spectrums of science. One of Dr. Patrick’s fascinations is genetics, and how specific variations within individual genes affect our disease risk and nutrient absorption and how that affects our healthspan, known as genetic polymorphisms. Of course, only about 20% of our general chronic disease risk is due to genes alone, and the other 80% or so is due to lifestyle (so things like diet, relationships, environment, and exercise). However, we believe it’s important to learn about and experiment on ourselves, and do whatever we possibly can to reduce the risk of dying from otherwise preventable means. And thrive as humans, maximizing our potential.

So, in true TFF fashion, we nerded out.

A few weeks ago, we each decided to take the basic 23andme ancestry test (pay $100, spit in a tube, send tube to lab for analysis) to sequence our genome. You can then take the raw genetic data and put it through a special software created by Dr. Patrick that looks at the various polymorphisms of relevance. We thought it would be a cool episode to discuss each of our results and what they mean, and just like we love to do, zoom in to zoom out. We discuss each of our ancestry data and the results of our genetic polymorphism testing in detail, and then have a more general conversation about how to interpret these findings.

We aren’t geneticists or doctors, and aren’t affiliated or sponsored by 23andMe or Dr. Patrick. We just think science is cool and learning about ourselves in a different way is also cool. Cool?

Hope you guys and gals enjoy the show!

-Jackson and Aaron

P.S: Here’s an interesting video from Dr. Patrick on this subject!


Sign up for our mailing list, fool! We send out an awesome newsletter every Thursday with cool stuff we’re into, from articles and studies we’re reading to podcasts we’re listening to. You can use the form below or click here to sign up!

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Show Notes

23andMe

Dr. Rhonda Patrick’s software

 

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

The Cycling-Fueled Spiritual Quest of Jackson Foster

Listen on Google Play MusicJackson Foster is on an epic cycling-fueled spiritual quest from Alaska to South America (and beyond). After taking the plunge as a full on minimalist digital nomad, Jackson has simplified his life to the bare necessities — carrying everything he owns and needs on his touring bike, including his entire vlogging setup. Yep, he’s daily vlogging his experience from the road, sharing the insane beauty of his journey and the people he’s met. As a result, he’s had a lot of time to think and reflect, and has a lot of amazing stories and spiritual philosophies to share.

I caught up with Jackson for the second time on this show while he was in Oregon, on his way south from Alaska. We talk about his bike setup, crazy stories from the road, what he’s been eating to fuel himself, and then get deep on greater philosophy and spirituality as it relates to things like “do epic shit” and lifestyle design. It was one of the best conversations we’ve had, so really excited to share it with you. Be sure to follow Jackson’s adventure over on his YouTube channel, Plantriotic.

-Jackson


I will be in Los Angeles for the upcoming Circle V event and co-hosting a run/yoga/food/nutrition talk in Santa Monica/Venice this Sunday, November 19th. Hope to see you there!

Subscribe to our new email list where each week I’ll send out a newsletter with a compilation of articles/blogs/podcasts/science/recipes/other cool shit that we are into that week straight to your inbox so you can get some more resources beyond the podcast. Join here: 

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Show Notes

Jackson’s YouTube channel: https://www.youtube.com/channel/UCjOKgw4ndKt52LTESwqvAGg

Jackson on Instagram: http://instagram.com/plantriotic

Our last podcast: https://www.tfflifestyle.com/tff-012-jackson-foster-on-plantriotic-productivity/


Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

What’s The Deal With Fasting?



Listen on Google Play MusicIntermittent fasting. Water fasting. Time restricted eating. Juice cleanses. Many of us have heard about these things, often knocking them as fads or extreme ways of living. However, there seems to be a lot of buzz lately about the benefits of fasting. So what does the science say? Well, you’re in the right place.

After hearing about the evidence behind time restricted feeding or intermittent fasting on Dr. Rhonda Patrick’s podcast and elsewhere, Aaron decided to try it out for himself. Alongside a regular sauna routine combined with an overall healthy, whole foods plant-based diet, he has seen profound benefits. From sleep quality to endurance gains, we’ve both felt the positive effects of eating our food within a 9 or 10 hour window during the day. But how does this actually work? What’s happening metabolically and physiologically to stimulate these effects? In true TFF What’s The Deal fashion, we set off to find out.

It’s been quite some time since we recorded a WTD episode, and that’s due to the immense amount of research and time it requires. With Aaron’s new kid on the block, changing jobs and moving, along with Jackson’s travel and school schedule, we simply didn’t have a ton of time to focus on this. But it’s definitely worth the wait; we covered everything from how fasting can potentially prevent disease at the cellular level, to how we feel it should be implemented in a practical fashion in everyday life. We zoom in to zoom out, and discuss this through an objective and evidence-based approach, so we hope you learn something new! It’s a bit of a longer episode, so hang in there, take a break if needed, and enjoy.

-Jackson and Aaron


Show Notes

Studies/resources referenced:

Found My Fitness (Dr. Rhonda Patrick): https://www.foundmyfitness.com/

Dr. Ray Cronise: http://hypothermics.com/home/

382 Day Fast:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf

 

Intermittent Fasting Meta Analysis:

http://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&

 

Circadian Biology:

https://www.ncbi.nlm.nih.gov/pubmed/12015613?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/

https://www.ncbi.nlm.nih.gov/pubmed/20228939?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/19255424?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23899596?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24360271?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/7985925?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23817841?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22811066?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/17805428?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/11405333?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/19271347?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23899596?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24360271?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/20228939?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/12015613?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/19255424?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/7985925?dopt=Abstract

Gut Microbiota:

https://www.ncbi.nlm.nih.gov/pubmed/1528953?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/20122134?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24009397?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/21633181?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/17183312?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/25498959?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24009397?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/21633181?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/17183312?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/27188904?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23847095?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22378797?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24687809?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22717075?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23159341?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/21633181?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/27208092?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/25417104?dopt=Abstract

 

Modifiable Lifestyle Behaviors:

https://www.ncbi.nlm.nih.gov/pubmed/26411343?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/26819200?dopt=Abstract

http://cel.webofknowledge.com/InboundService.do?mode=FullRecord&customersID=atyponcel&IsProductCode=Yes&product=CEL&Init=Yes&Func=Frame&action=retrieve&SrcApp=literatum&SrcAuth=atyponcel&SID=2BSZLrGIiYTKfgPpU7t&UT=WOS%3A000369691500017

https://www.ncbi.nlm.nih.gov/pubmed/24950157?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24898236?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24918187?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/21664632?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23199168?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24451608?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22608008?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/27832862?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22608008?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/27062219?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/26864365?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/24394729?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/23945417?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/20621406?dopt=Abstract

http://onlinelibrary.wiley.com/doi/10.1002/oby.20558/abstract;jsessionid=F5827D6CE2A9E32339B5CF3364DB56C2.f02t04

https://www.ncbi.nlm.nih.gov/pubmed/19645960?dopt=Abstract

http://www.smrv-journal.com/article/S1087-0792(09)00072-0/fulltext

http://cel.webofknowledge.com/InboundService.do?mode=FullRecord&customersID=atyponcel&IsProductCode=Yes&product=CEL&Init=Yes&Func=Frame&action=retrieve&SrcApp=literatum&SrcAuth=atyponcel&SID=4EOY7NjjuEeUBDwdlOV&UT=WOS%3A000253823400020

https://www.ncbi.nlm.nih.gov/pubmed/16227462?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/21127246?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/26864365?dopt=Abstract

 

Autophagy, Muscle Mass and Endurance:

http://genesdev.cshlp.org/content/21/22/2861.full

https://www.ncbi.nlm.nih.gov/pubmed/24560926

https://www.ncbi.nlm.nih.gov/pubmed/21030235

http://www.cell.com/abstract/S0092-8674(13)00645-4

http://www.cell.com/cell-stem-cell/abstract/S1934-5909(14)00151-9

https://www.ncbi.nlm.nih.gov/pubmed/27032109

https://www.ncbi.nlm.nih.gov/pubmed/26774472

https://www.ncbi.nlm.nih.gov/pubmed/2402168

https://www.ncbi.nlm.nih.gov/pubmed/25957282

http://jap.physiology.org/content/86/2/479.short

http://jap.physiology.org/content/110/1/236.short

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/

https://www.ncbi.nlm.nih.gov/pubmed/27737674

https://www.ncbi.nlm.nih.gov/pubmed/27550719


Buy a TFF shirt! https://tfflifestyle.com/shop

Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Random Show #15



In this Random Show, Jackson and Aaron discuss overnight oatmeal, what’s new in their lives, and struggles with motivation, social media, and Crackhead Jackson.

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Plant-Based Parenting Series #3 – Raising Healthy Parents w/ Sid Garza-Hillman



Listen on Google Play MusicWelcome back to the third installment of the Plant-Based Parenting Series where Aaron interviews podcast alum, author and speaker Sid Garza-Hillman about his new book Raising Healthy Parents! They cover topics like:

  • The content and overall message of Sid’s new book
  • How modern society pressures parents into sacrificing everything they enjoy for the sake of their children
  • What it looks like to actually take care of yourself as a parent
  • Fitness and nutrition strategies for the busy parent
  • The importance of being present with your children
  • Strategies for fostering a healthy relationship with your spouse
  • And More!
It’s always a blast talking to Sid, so I hope you enjoyed our conversation, and the PBPS overall. Much more to come, thank you for listening!
-Aaron

Show Notes

Connect with Sid:

Website: http://sidgarzahillman.com/

Podcast: http://apple.co/2xgJNQJ

YouTube: http://bit.ly/2fMi2nT

Raising Healthy Parents on Amazon: http://amzn.to/2y0wVN3

Small Steppers Program: http://www.smallsteppers.com/


Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

How to Eat Plant-Based on a Budget with Toni Okamoto

Listen on Google Play MusicOne of the main factors that we take into account when making food choices is price. The other two major factors are taste and convenience. When you optimize all three into a healthy, compassionate, and sustainable paradigm, an amazing way of living occurs. However, one of the biggest misconceptions about plant-based or vegan diets is that they are extremely elitist and expensive. You have to shop at Whole Foods. You have to eat goji berries to stay alive. You must get all of your produce at the farmer’s market, and it better be organic, damn it!

Well, we disagree with these sentiments. And this episode has been highly requested for quite some time. After mulling over how we wanted to formulate this episode for a while, we decided to invite on the master of this realm, Toni Okamoto of Plant-Based on a Budget to share her wisdom. Toni started Plant-Based on a Budget in 2012 in order to help people eat more plants without breaking the bank, and has since evolved into a huge platform that has everything from recipes to meal plans to how-to videos. She was also featured in the recent documentary What The Health. Suffice it to say, she knows her stuff on the topic of eating well and frugally.

The three of us sit down to share our very different perspectives and advice for eating plants on a budget. We debunk some of the major misconceptions on this topic, share tips, and talk about our favorite meals and ideas. We think it’ll be a very helpful guide for anyone looking to tighten up that food budget or new to the plant-based lifestyle, so share the episode with your friends and family! We’d also love to see where you guys are listening to the show this week, so tag @tfflifestyle and @plantbasedonabudget on your Instagram stories/posts and share the love!

Definitely check out Toni’s work to learn much, much more on this subject with more in depth guides and recipes, and look out for her new book coming soon! And if you have questions for us, send us an email to tfflifestyle@gmail.com or jump into our private Facebook group and maybe we’ll do an exclusive Q&A with Toni in the future.

For those of you new to Thought For Food, we have a really awesome eBook geared towards the plant-based endurance athlete, called Dude, Where Do You Get Your Protein? It’s available for $10 on the store, so click here to check it out. It features a bunch of budget-friendly, athlete-focused recipes that are delicious and simple. It clears up all the misinformation about protein for plant-based athletes, something we didn’t cover in today’s episode. #alwaysbelearning

Finally, could you do us a humungous favor? If you enjoy the show, please write us a review on iTunes to help us grow and to share what you think of the show. It helps so much, and we really appreciate everyone that has done so already.

Enough from us, enjoy the show!

-Jackson and Aaron


Show Notes

Connect with Toni:

http://plantbasedonabudget.com/

https://www.plantbasedmealplan.com/

Sweet Potato Toast: http://plantbasedonabudget.com/recipe/sweet-potato-toast/

Social Media:

http://instagram.com/plantbasedonabudget

https://www.facebook.com/PlantBasedOnABudget/

Twitter: @plantbasedblog

https://www.youtube.com/channel/UCGvPMfeZRjr39xGTnIm0dmg

Slow Cooker Book: http://amzn.to/2fRZ93a


What The Health: http://www.whatthehealthfilm.com/

Brendan Brazier’s Thrive: http://amzn.to/2yISosv

Dirty Dozen: http://www.organic.org/articles/showarticle/article-214

Instant Pot: http://amzn.to/2wXoE8W

World of Vegan: https://www.youtube.com/user/VeganBreak


Buy a TFF shirt! https://tfflifestyle.com/shop

Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

We’re Changing the Podcast…



Listen on Google Play MusicOur only goal with this podcast is progress over perfection. Making improvements over the course of time to learn, experiment, and create a show that we are deeply proud of. We want to make an impact on the world through education and inspiration surrounding the Thought For Food Lifestyle. Of course, we have to listen to ourselves and understand what we like and dislike about the podcast, but we also need external input and feedback to make this happen. So, we created a podcast survey that covered the main questions we wanted answered by our listeners, and you delivered! We had 126 responses, which is significantly more than we were expecting. We’re incredibly thankful for everyone that participated in helping us in the future of TFF and have a say in how we’re going to change the podcast.

We decided it might be helpful for listeners to go over the results and discuss how we’re going to implement these changes to better improve the podcast. So in this episode, we sit down and go through the main takeaways of each question posed in the survey, and then finish with how we plan on changing things. This podcast has become so much more than a fun side project, it’s very much our passion and we hope to make it something really, really great. We also hope you’ll continue providing feedback and criticism so we can continue evolving. It’s pretty amazing to see how much we’ve changed and improved since the beginning of this project. THANK YOU! Enjoy the show.

-Jackson and Aaron


Show Notes

Buy a TFF shirt! https://tfflifestyle.com/shop

Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com