Found My Fitness Podcast: Ray Cronise, Cold Thermogenesis, Intermittent Fast, Weight Loss and Healthspan

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  • Bonafides: Former NASA Scientist, Co-founder of Zero Gravity, popularized using mild cold-stress for weight loss (as covered in The 4 Hour Body, by Tim Ferriss) and about to complete a 23-day (medically supervised) water fast
    • Btw, you bowel movements just stop after a while
  • Long fasts are socially draconian, but not physically draconian
    • I don’t have headache, hunger pangs, etc.
  • Fasting is helping people with diabetes, lowering blood pressure and even Ezcema
  • The idea that the body gets into a repair mode when in a dietary restrictive environment is not that far fetched, but how to you sell sitting around and drinking water?
  • Once we have dietary restriction we’ll need to supplement to make sure we’re not malnourished
  • Over past 23-days Ray’s blood levels were all at healthy levels
  • Myth: You don’t need comprehensive nutrition every single day, maybe over any given week or month, but we don’t need everything every day
    • Which makes sense if we evolved often not having food available every day as hunter-gatherers
    • AND you can be clear headed and effective when fasting, as we needed to be able to hunt without eating and do it successfully
  • What is an adequate level for vitamins/minerals?
    • The RDAs (recommended daily allowances) were set based off animal studies about what levels caused death
    • But what about the stuff that are not essential for short term survival, but essential for long term survival and damage repair (Triage Theory, Dr. Bruce Ames)?
    • But we also don’t know the consequences of over-nutrition?
  • Start thinking about diet about a lifetime thing, not a daily thing
    • g. At a certain age you are trying to have children, so you want more amino acids to help with fecundity
    • At older ages, you want to aim for longevity and have fewer amino acids
  • How do we look at HealthSpan: Live long and be functional when old, not just technically alive
  • Myth: Going without a meal will crash your metabolism or by not including a food group in every meal
    • Also, none of us are going to be deficient in protein, not happening in the West
  • Original rules were written when we didn’t have enough food and it was about making sure we had enough, now this is not the case
    • Now, what more can we get at a micro-nutrient level to optimize our health
  • Over-nutrition is rare in nature, not a big thing
    • But now we are over-nourished by a calorie density perspective
    • Strictly a disease of affluence that the US exports to other nations
    • Ironically, we are undernourished in key micro-nutrients, even though getting lots of macronutrients
  • Dietary restriction is not Caloric Nutrition and can be done without being malnourished
    • Micronutrients come mostly from plants, even though they don’t have a lot of calories
  • Food Triangle (page 3)
    • Top: Leafy green, veggies, mushroom, stems/bulbs [Eat most of your diet from here]
    • Left side: Paleo diet, you can maintain weight, but won’t get enough fiber and extra phyto-nutrients
    • Right Side: Plants, nuts, legumes, starch veggies, fruits
    • Bottom Feeder: Meat/potatos, burger/fries, etc. – very energy dense and everyone gains weight
  • Inflammation is the only biomarker with people that live well over 100
    • The gut is the greatest source of inflammation in the body
    • The Gut likes fiber, so give it fiber
  • I think we’ll start doing fetal transplants in the future commonly as we age
  • There is no such thing as a broken metabolism: It basically scales with your body mass
    • 1918 study, Francis Benedict equation is still right
    • Metabolism: Measured by ratio of oxygen in/CO2 out and we can calculate what is burned
    • You can run your ass off for hours, but if you’re just burning carbs you get nowhere
      • So people cut out carbs to get into ketosis to burn fat, but that isn’t necessary as your body does this itself when you restrict diet
    • “We used to eat to support out activity, but now we are active to support our eating”
      • “But you cannot out exercise your mouth, it is just impossible”
    • I’m not sure it’s about putting as much good stuff in my body as possible, but now I’m not sure that that is right – I may be over-nourishing
    • “Worst place to eat healthy is a vegan restaurant, they just put sugar/salt/fat on top of plants” just like meat, meat is the delivery system for sauce
    • Trackers that Ray Uses Withings trackers
    • Intermittent Fasting:
      • I try to decrease frequency of meals, blending, but NOT Juicing
      • I tend to skip breakfast
      • 3 meals a day was a created social construct to match to work day of the farm or factory worker
        • Hippocrates discussed if they should eat 1x or 2x a day, nobody ate 3x a day
        • How often we are eating could be a huge problem for health, and it’s really socially driven
      • Don’t name meals, that is for restaurants so they know what to serve you
      • There are not time of day meals and time of day foods
      • In the morning you are the most insulin sensitive (least at night, so eating starches late at night is not a good idea)
      • Having the option to just not eat dinner if you’re too busy to get food ready early on in the evening
      • Shown similar health benefits with dietary restriction, but with additional protective to infection
      • We have amazing repair processes when in a fasted state, this has been shown in many animal studies
        • The mild stress (hormesis) has massive changes in gene expression and starts “cleaning house” of dysfunction cells that are wasting resources (autophagy)
        • This cells that are cleaned out are often senescent and damaging your body and hurting nearby cells
      • The longest medically supervised water fast was 382 days!
        • Lost 276 pounds with just a multi-vitamin
        • Down to 185 pounds when finished
      • The idea that fasting is miserable is a response to the habit of eating. Symptoms of hunger are headache, irritability, lethargy = Same as giving up caffeine, cigarettes, heroin
        • Not that food is addicting, but that body only thinks to respond like withdrawal if you’re regularly feeding it
        • All of what you feel of hunger is not actually hunger
        • The only actual symptom of hunger is mouth-watering and food tastes amazingly good
        • Just smelling food is almost as if you ate it when been on a long fast
        • These symptoms is are not a way that a starving animal finds food
      • Health benefits from fasting kick-in after
    • Dietary Restriction:
      • You can be eating all day long and being calorically restricted
      • How can you optimize eating frequency?
    • Satiation is a made up word, and the entire context of using that word is with people that are chronically fed
    • Any study for low fat shows a rise in the carbohydrate arm and no increase in Fiber = increase in refined sugars – This is an irrelevant study
      • All is shows is sugar vs. fat which we know about already
      • All of Ray’s foods all come whole foods that have multiple things in it, simply a carb or protein or fat
    • Carb is way too vague a term, no real meaning. Then you add Refined Carbs you are just making stuff up to try make it all make sense
    • What if the study was about adding potatoes or beef and seeing what happened, NOT fat/protein/carb.
    • US Gov. Policy:
      • If saying something good, we name the food (fruits, veggies)
      • If saying something bad, cannot name the food (fat, sugar)
      • Because they hurt the beef industry by saying don’t eat red meat, so they won’t do that again
      • We have 20 national institutes of health, but food is regulated by the USDA…
    • “In a mature bureaucracy, there is a rule against everything”
    • Fasting benefits:
      • Increase autophagy (takes 48 hours of fasting in mice studies), but unclear how long for humans?
    • Fasting might seem socially radically, but it is not biological radically – normal people can do this
    • FOXO3 is well known to be activated on healthy aging
    • Temperature/Cold Therapy/Cold Stress:
      • See Wim Hof
      • “Mild cold stress isn’t really about ice baths, more about constant exposure to mild cold” –
        • “Gloves before sweater makes you look better”
        • Ray wears gloves and ear muffs and he can walk outside in the very cold without a jacket – cover the symptoms of cold first
      • Cold Stress and Dietary Restriction hit the same mechanisms in the body
      • You don’t need to take it to the extreme like cryotherapy – cold air/water is enough
      • Cycling cold/hot before bed can make you very sleepy and give you amazing sleep (can reset your circadian rhythm – travel tip)
        • Ray’s Protocol: Contrast Showers 10 seconds warm, 20 seconds cold, repeat 10 times, end on cold
        • Skin can’t sense absolute temp. we only can tell differences/changes
        • You end up tolerating heat better after doing this, so you sweat less and get cold less easily
      • Clinically depressed patients with cold showers showed similar benefits to medications (anything below 60F)
        • Mild cold stress begins at 80F in water (60F in air), where you seeing a change
          • Below 60F begins hypothermia (<32F in air), so the risk of injury is much higher
        • You don’t need ice, don’t start extreme – start with mild levels
      • See Blog Post: Metabolism Mastering…
      • Swimming is the only exercise you can start at any age and can continue to the end of your life
        • Swimming with a tether makes it much harder
        • For Swimming, the optimal level for impact and comfort is about 75F, but when you get out just stay out, don’t go warm up if you want to burn fat
        • Exercise = Mimicking Mild Cold Stress (in some ways)
          • First step, Shivering = burn carbs, not fat
          • Then shivering stops and you shift to burning fat to make heat
        • The opposite of sedentary isn’t exercise, it’s Active
          • Let’s stop talking about exercise…
          • It’s not about balancing inputs/outputs of energy
        • We live in conditioned environments, we’ve lost being in natural warmth/colds and the responses those create in our bodies
        • We need to think about Sleep, Cold Stress and Dietary Restriction
        • Weight Loss Cold Stress Protocol: See Ray’s Website
          • It’s not burning a ton of fat, but it shifts your Respiratory Quotient
          • After a few weeks of cold stress and restricted diet, you’ll get 75% of the time burning fat
        • Cold shower/bath helps right after exercise will help avoid your muscles from hurting the next day (after doing exercise for the first time in long time)
        • Ray lives chronically in cold stress in the winter, house set at 50F and without any blankets
          • Took a while to condition himself to being without a blanket
          • We used to have blankets because we didn’t heat the house, so we do both
          • Test: If you stick your hands/feet out of our blanket while sleeping, you are too warm and trying to trick your brain into thinking you are cooler
          • We need cool to sleep, this is part of the role of melatonin – to drop your core temp drop
          • Ray’s Bedtime:
            • Contrast shower 30-45 min before bed
            • No screens
            • Ray takes a TON of melatonin (fast dissolve) a night (30mg) – this seems dangerous…
              • Cured secondary insomnia
              • Rhonda takes it rarely and no more than 3mg
            • After 40, your melatonin levels drop off, most of it is made in the gut (why?)

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