Nutrition

Integrative Medicine

I do most of my morning training fasted (even moderate intervals). Can I keep fasting after a low/moderate run/bike without compromising improvement?

Fasting for Morning Training: Feel the Benefits & Maintain Improvements

Hey there. So the question is, the person does most of their morning training fasted, even moderate interval training. They want to know, can they keep fasting after a low, moderate bike run or run without compromising improvement, and I'll tell you my experience with that. I do all of my morning training fasted. I played tennis every day from 10:00 to 12:00 minimum, sometimes starting even earlier, so I do maybe two to three hours of tennis till noon, and I do it on an empty stomach or with bulletproof coffee or coffee with fat added to it. The most I'll do sometimes is a handful of nuts during my fasting days, and I can certainly continue to do that after 12:00. I usually wait till about 2:00 for my first big meal, but the measure that I always use the metric that I always use is how's my energy how do I feel. If I feel good, if I feel like I'm really on a roll, I'm in fat burning modem, my energy is OK, and I'm not feeling that drop in blood sugar. Sure, I can continue fasting after a low to moderate or even heavier workout. The ultimate metric for this is how do you feel. Are you improving? Do you feel energetic? Is your attitude optimistic? Are you kind of involved in and alive? Because that's the real test of whether something's working, whether it's a diet or a fasting program. It's how do you feel-- that's the ultimate arbiter. Don't deny the evidence of your own senses, because that will tell you whether what you're doing is working or not.

I personally do all of my morning training fasted, and I can continue to do that after a low to moderate or even heavier workout. The best way to tell whether it's working or not is to pay attention to how you feel-- if your energy levels are good and you're improving, then it's likely working for you.

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The person asking the question mentions that they do most of their morning training fasted, including moderate interval training. They want to know if they can continue fasting after a low or moderate run or bike ride without compromising improvement. Based on my experience, I can share that I also do all of my morning training fasted. I play tennis for a couple of hours every day on an empty stomach or with bulletproof coffee or coffee with added fat. Sometimes, I may have a handful of nuts during my fasting period, but I typically wait until around 2:00 PM for my first big meal.

The key factor I consider is how I feel and my energy levels. If I feel good, like I'm in fat-burning mode, and I don't experience a drop in blood sugar, I can continue fasting even after a low to moderate or more intense workout. The ultimate measure is how you feel. Are you improving? Do you have good energy levels? Is your attitude positive and engaged? These are the real indicators of whether something is working for you, whether it's a diet or a fasting program.

Ultimately, trust your own senses and listen to your body. How you feel will be the ultimate judge of whether fasting after a workout is beneficial for you or not.

Of all fruits you can eat, what are the top three and why?

Top three fruits for health: berries, grapefruits, and apples!

Aboard, the fruits that I eat, what are the top three and why very easy answer berries, grapefruits and apples. And I would include avocados in that which are fruit, which we don't often think of as a fruit. But they'd probably be at the top of the list. The wise berries are the lowest in carbohydrates, the highest and fiber the lowest and sugar they just are apples. Everything, your grandmother told you was true and Apple. A warm, if not keep the doctor away, certainly Force phone, their visits and grapefruits, are just a terrific underappreciated food that can cut your appetite help with weight loss, provide some fiber, fill you up, a lot of good things about great food. So those are my answers and don't forget the avocados.

The top three fruits I eat are berries, grapefruits and apples, with avocados being a close fourth. Berries are the lowest in carbohydrates and highest in fiber, apples are a classic for a reason, and grapefruits can help with weight loss and fill you up.

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Of all the fruits you can eat, the top three would be berries, grapefruits, and apples (including avocados). Berries are low in carbohydrates, high in fiber, and low in sugar, making them a wise choice. Apples, as your grandmother might have told you, have various health benefits and can help keep the doctor away. Grapefruits are underappreciated but can aid in appetite control, weight loss, and provide fiber. Lastly, avocados, although not commonly thought of as a fruit, are also highly beneficial. So, those would be my top choices. Don't forget about avocados!

A conversation with Dr. Jonny Bowden and Kristin Kirkpatrick on caffeine, the breakfast debate, and more

Listen to a wide-ranging discussion between two of nutrition's top thought leaders

Unravel the mysteries of caffeine genetics, the surprising benefits within your coffee cup, and why breakfast timing is flexible in a riveting discussion between nutrition pros, Dr. Jonny Bowden and Kristin Kirkpatrick. Ever thought about bacon's place in a healthy diet? They dive deep into that too! Plus, for those 40 and above, they've got invaluable weight loss tips that emphasize muscle health. Dive in for a wealth of knowledge and tips to boost your nutritional savvy!

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In this creator conversation, Dr. Jonny Bowden and Kristin Kirkpatrick discuss various topics related to nutrition and health. They begin by addressing the effects of caffeine on the body, explaining that its impact depends on an individual's genetics. They emphasize the importance of understanding one's genetic capabilities for metabolizing caffeine to avoid potential health problems. Kristin & Jonny also discuss the benefits of coffee as a delivery system for caffeine, highlighting the presence of phytonutrients and antioxidants. Moving on, they offer advice on a healthy balanced breakfast, emphasizing the importance of choosing protein-rich and low-carb options. They encourage people to listen to their bodies and eat breakfast only when they feel hungry, suggesting that breakfast does not necessarily have to be eaten in the morning. They then delve into a discussion about bacon, considering its potential health effects. While acknowledging that processed meats have their risks, they also point out that when consumed in moderation, bacon can be part of a healthy diet. Learn about the importance of choosing humanely raised, nitrate-free bacon and preparing it in a healthier way, such as baking instead of frying. Finally, Jonny and Kristin address weight loss for those over the age of 40, highlighting the significance of exercise and portion control. They also emphasize the importance of consuming adequate protein, particularly as people age, to support muscle health and prevent frailty. Tune in for valuable insights and tips for maintaining a healthy lifestyle and making informed choices regarding nutrition.

Surprising truth about saturated fats: they don't cause heart disease!

Okay. So this is one of my favorite questions of all time. I get it a lot and I never get tired of answering it and I'm it because it's a complicated question. Should I avoid saturated fat? I'm going to give you the short answer if your time is limited. Just so that you can take this as a take-home point and leave but I'm also going to tell you at the end the greatest story ever and its relative to this and it's so good that Malcolm Gladwell did a podcast about the story that I'm going to tell you at the end of this answer. So it's really, really good. So stay tuned. If you can, the short answer to should I avoid saturated. Fat is no! Let me repeat that. So, saturated fat and cholesterol were demonized early on, starting in the 1980s actually, and they have been the avoidance of those. Two things have been the basis of the dietary guidelines ever since. And Beginning in around 2010, the research started coming out. Looking at whether saturated fat actually did increase the risk for heart disease. I don't know how many of these I've talked about every one of these studies. So many times. I'm in lectures and workshops and webinars, but I can remember a few of them off the top of my head without even having to check 2010 American journal of clinical nutrition on krause's group out in California. I think they had 356 patients. They Saturated fat and heart disease, no causal connection whatsoever. Duplicated. I think in 2014 chowder bury in the annals of internal medicine. Same results, Zoe Hart. Come in the British medical journal same results. In fact, if you Google saturated fat doesn't cause heart disease and put in the research part of it. You will be reading for a very long time. Real peer-reviewed studies on this. So saturated, that does not cause heart disease. Now, let me be clear about something. I am not advocating that you eat the Standard American diet and go out and locked or a lot of saturated fat on it, because that's not a good idea. Saturated fat actually behaves differently in a Clean Diet, in a diet. That's low in carbohydrates and processed carbohydrates, sugars and grain, our diet. That's low in that will actually behave differently with saturated fat than when you add saturated fat to an already horrible diet, because the combination of sugar and fat is a bad one, no matter what kind of pattern is and if you're not going to change that ass, Active your diet, the high sugar, high starch. I green part of it. You should probably be on a low-fat diet. That's about the only group I can think of that would be. I would recommend low fat too. So that's the first thing about saturated fat. I can tell you from my own personal experience and that we call that an N of 1 meaning, you know, when they do studies they say the N is that's a number of patients that were in the study. So n is three thousand whatever it is. So an inner one is like I'm just telling you my experience and it's anecdotal. Ah, but anecdotal evidence shouldn't be discarded because you get enough anecdotal evidence. You form a hypothesis and that's kind of the basis of science. So here's my anecdote. I eat more butter than a family of four. Does in a month. I probably in, in a week. I put butter on every vegetable, copious amounts of it. I use it in the pan of everything that I'm stir-frying. So, I eat a lot of butter and I recently had a calcium CT angiogram, which basically is Picture of the for coronary arteries to see if there is any blockage whatsoever and guess what 0 on all four of my coronary artery. So, it's butter. Certainly is not clogging my arteries again, take that for what it's worth. Now. Here's the story. So back in the day, when cholesterol and saturated fat with Public Enemy, Number One that we're doing studies like this, seven countries study. This is the basis of all of our nonsensical beliefs about saturated fat and cholesterol and One of the studies they were doing these were the people who really believed saturated fat was the enemy. And really believe that vegetable oil was going to be the savior of the American public save us all from heart disease. They did a study called a

Saturated fat does not cause heart disease, but it should be avoided if you are consuming a high-sugar and high-starch diet. Anecdotally, eating copious amounts of butter has not caused any blockages in the coronary arteries for one person. The Seven Countries Study was conducted to look into the effects of saturated fat on the public, but it was found that the results were inconclusive.

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Should you avoid saturated fats? The short answer is no. Saturated fat and cholesterol were demonized in the past, but research since 2010 has shown no causal connection between saturated fat and heart disease. Numerous peer-reviewed studies have debunked the idea that saturated fat is harmful. However, it's important to note that this doesn't mean you should consume excessive amounts of saturated fat in an unhealthy diet.

In a clean and balanced diet, saturated fat behaves differently compared to when it's added to a diet high in sugar and processed carbohydrates. If you're not willing to change your high-sugar, high-starch diet, it may be advisable to follow a low-fat diet. However, in a healthy diet that is low in carbohydrates and processed foods, saturated fat is not a cause for concern.

As for my personal experience, I consume a significant amount of butter and recently had a calcium CT angiogram, which showed no blockage in my coronary arteries. This anecdotal evidence supports the notion that saturated fat does not clog arteries.

Now, let's move on to an interesting story related to the history of saturated fat and cholesterol. Back when these were considered public enemies, a study called the Seven Countries Study was conducted. This study aimed to prove that vegetable oil would save us from heart disease. However, the results did not support this hypothesis. The story behind this study is fascinating and has been covered by Malcolm Gladwell in a podcast. I highly recommend listening to it for more insights.

In conclusion, you do not need to avoid saturated fats. However, it's essential to maintain a balanced and healthy diet overall.

What are some examples of healthy fats and how often should I consume them?

The Truth About Healthy Fats: Grass-fed Butter, Avocado Oil, and More!

Hi, so the question is, what are some examples of healthy fats? And how often should we consume them? So examples of healthy fats? I always like to start with grass-fed butter and I start with that now because it's the greatest that ever was invented. But because it is so misunderstood people think, oh, they're saturated fat in butter and it's bad for you. It's not bad for you. It's actually very good for you. And if you get it from grass-fed, Cows, as you should get all your animal products from pastured and humanely raised and fed on. Your natural diet, which is grass not green. Those are all healthy pets. So butter would be my first avocado oil obviously olive oil. It's probably the only food that the vegans and the carnivores all and everybody in between agrees on it's a great food and not just the extra virgin olive oil, but virgin olive oil and olive oil. Plain old olive oil is just loaded with really good stuff and I mention avocado, coconut oil, Malaysian palm oil. I like all of these what? I don't like are the oils that we've been told to consume more of ever since 1986. And it's been the worst advice we possibly could have gone. And that is the vegetable oils. The so-called vegetable oils are actually seed oils. But corn oil, soybean oil, canola oil, safflower oil, horrible pro-inflammatory world's, most of which are processed and many of which the majority of which, in least, in the case of corn and canola and soy bean are GMO. I don't like those oils. I don't They have any place in our kitchen and I had a My Mentor in nutrition. The great, Robert Crane on the great late. Robert Crown used to say if I wanted to commit murder and I wanted to do it in a nice serve tissues where I probably sneak into somebody's kitchen, get rid of all of their fats and replace it with corn oil, and soybean oil, and safflower oil. And so that's what he thought of them. And you know, 25, 30 years later. It turns out, he was right. Many of my colleagues and I agree. Add that the two worst things in the American diet are sugar and Seed oils. So, that's, that's my answer there. A great Orioles out there and great fats. I'm sure I missed a few of them. But what I do want to say about the question the second part of the question, which is how often should I consume them? I've never been a percentage nutritionist to a formula nutritionist, you know, blueberries. How often should they ate them as many as often as you possibly can. Is my answer to the good. You want to put these Foods in heavy rotation? There's no magic amount of times to consume their magic number of times. It's going to give you health benefits worth if you don't eat them that many of times and do not going to be of any value. And as far as that goes, I consume those fats every single day of my life. People who are unhealthy, keto diets consume 80% of their calories, as fats. Most of, which are those kinds of good fats? I didn't mention MCT or L, which is a wonderful fat, not for cooking. But for consumption as is, of course, fish oil. Same thing, not for Cooking. But for consumption flaxseed oil, but we consume those fats regularly, and, and eggs. I should have added eggs because they're so demonized, much like butter. And the fat in eggs is just wonderful for you and it's crazy to get rid of it. So I am a believer in healthy fat. I like to make it, if not the majority of my dad, certainly a large percentage of it. And I suggest that you do the same. And certainly that if you're not On a really high fat diet, you make the fat that you consume the best fat that you can possibly get. And those are the things that I mentioned. Hope that helps.

Examples of healthy fats include grass-fed butter, avocado oil, olive oil, coconut oil, Malaysian palm oil, and eggs. It is recommended to consume these healthy fats as often as possible.

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The question is about examples of healthy fats and how often they should be consumed. Some examples of healthy fats include grass-fed butter, avocado oil, olive oil (extra virgin, virgin, and plain), avocado, coconut oil, and Malaysian palm oil. On the other hand, unhealthy fats to avoid are vegetable oils like corn oil, soybean oil, canola oil, and safflower oil, which are pro-inflammatory and often processed and genetically modified.

As for how often to consume healthy fats, there is no specific formula or percentage. It is recommended to incorporate these fats into your diet as frequently as possible. There is no magic number of times to consume them that will provide specific health benefits. It is important to prioritize these fats and include them regularly in your meals. Some individuals on keto diets consume up to 80% of their calories from fats, including these healthy options.

It is worth noting that fats like MCT oil, fish oil, flaxseed oil, and the fat in eggs are also beneficial. Eggs, like butter, have been unfairly demonized, but their fat content is actually beneficial for health.

Overall, it is recommended to make healthy fats a significant part of your diet, if not the majority. Choose the best quality fats available and incorporate them into your meals regularly for optimal health benefits.

As an expert, why are you interested in using AnyQuestion?

Expert reveals three crucial health messages on AnyQuestion

Okay, this is a great question. Thank you for asking it as an expert. Why am I interested in using any question? Great question. I have 3 messages that I want to get out to the world and I think any question is an incredible platform for doing just that message. Number one, I want to alert the country to the biggest metabolic. Plague we've ever experienced which is insulin resistance which underlies every chronic disease, we know of and which can be reversed treated or prevented with lifestyle. Number two, I want people to know the cholesterol the way we understand, it does not cause heart disease and that saturated fat does not clog your arteries. These are incredibly destructive myths that we live under and that have really informed See guidelines since like 1986, and it's time to retire those myths. That's what we wrote about in the book. The Great cholesterol myth. And the third thing is that I want people to trust experts. Just a little bit less, I want you to be Discerning about your experts. I want you to investigate what they say and I want you to definitely get the best information. You can get but I want you to be the CEO of your own health Team and every answer I give on any question is geared towards that. Hire the best. MD, you can find hire the best nature of Pathak doctor. You can find hire the best nurse practitioner or acupuncturist or any Healthcare professional, but you are the CEO. That's what the company. I work for metabolic.com believes. That's our mission statement is to put you in the driver's seat of your own health care and to be responsible for that. Those are the messages I want to get out. And I love any question for giving me the opportunity to do just that

I'm interested in using Any Question as a platform to spread three important messages: (1) alerting the country to the metabolic plague of insulin resistance, (2) that cholesterol does not cause heart disease and saturated fat does not clog your arteries, and (3) that people should be discerning about their health care experts and take control of their own health care.

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As an expert, I am interested in using AnyQuestion for several reasons. Firstly, I have three important messages that I want to share with the world, and I believe AnyQuestion is an excellent platform for spreading these messages.

My first message is about raising awareness of insulin resistance, which is the underlying cause of many chronic diseases. I want to educate people on how lifestyle changes can reverse, treat, or prevent insulin resistance.

Secondly, I aim to debunk the myths surrounding cholesterol and heart disease. It is crucial for people to understand that cholesterol does not cause heart disease and that saturated fat does not clog arteries. These misconceptions have influenced guidelines for decades, and it's time to retire them.

Lastly, I want to encourage people to be discerning about the experts they trust. While it's important to seek the best information, I want individuals to take charge of their own healthcare and be the CEO of their own health team. Every answer I provide on AnyQuestion is geared towards empowering individuals to make informed decisions about their health.

The company I work for, metabolic.com, shares the mission of putting individuals in the driver's seat of their healthcare and promoting personal responsibility. AnyQuestion provides me with the opportunity to spread these messages and I am grateful for that.

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Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Jonny Bowden, PhD, CNS