Alternate Day Fasting: Not For Everyone?

I’ve been doing alternate day fasting for about two months. I find it very easy. In several ways it’s easier than eating every day:

  • save time
  • save money
  • less constrained on eating days
  • a little more hungry than usual on fasting days (up to a point hunger is pleasant — when the Shangri-La Diet wiped out all my hunger, I didn’t like it)
  • sense of accomplishment when I wake up after a fasting day (I did it)
  • food tastes better

Maybe my friends are unusually tolerant but I have yet to encounter a serious negative. Yesterday, a fasting day, I happily watched a friend eat dinner. I had two bites out of curiosity. I saw nothing to suggest it made her uncomfortable I wasn’t eating.

However, a different friend has told me that alternate day fasting made her sick. She did it for about three months, felt worse and worse, and finally stopped. She believes it works less well for women than for men. I suspect a heavy exercise routine (she ran a lot) made alternate day fasting more difficult. But there is also the best-selling book The FastDiet. It has two authors, a man (Michael Mosely, a doctor) and a woman (Mimi Spencer, a journalist). The book contains a remarkably short and remarkably unenthusiastic description of Spencer’s experience with intermittent fasting. Maybe it didn’t agree with her, either.

Cream Cheese Improves Brain Function

Last night I had dinner with a friend in a restaurant. We chatted with a couple sitting next to us. They asked what I did research about. “Food and the brain,” I said. “What foods make the brain work best.” They asked for an example. “ Butter,” I said. The woman smiled. “That’s great news! Butter is delicious.” As they left, the woman said, “I feel like I’ve learned some really interesting things.”

I agree, great news — partly because butter is delicious. Yet it fits what we already know. It’s been known since the 1920′s that a high-fat (“ketogenic”) diet can ameliorate childhood epilepsy. I suppose it’s called “ketogenic diet” to avoid the term high-fat – or to sound more “scientific”. It’s an unfortunate name because why the diet helps is unclear. “Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery,” says Wikipedia.

Another example of dairy fat improving brain function comes from a little girl with a rare genetic disease:

A 3-year-old girl, . . . thanks to a diet of cream cheese, gained the ability to speak despite a disease that [had] left her mute from birth.

Fields Taylor, from Melton Mowbray in Leicestershire, was born with the incurable genetic disease Glut 1 Deficiency that caused a lack of glucose to flow to her brain. Today, Taylor’s diet of four containers of the cream cheese per week gives her a voice. . . . ”The amount of Philadelphia [cream cheese] she goes through is mad but worth it. It really has been our saving grace. She loves the stuff and piles it on crackers,” The Mirror quoted her mother Stevie as saying. “The first time I heard Fields say ‘Mum’ it was just wonderful.” . . . Glut 1 affects just 26 people in the U.K.

Thanks to Tom George.

More Evidence Linking Fermentation and Complexity: Wild-Fermented Wine

I came to believe that we need to eat fermented foods to be healthy partly because this idea solved an evolutionary question: why do we like food that is sour, umami-flavored, and complex? I realized that all three preferences could be explained the same way: All three push us to eat more fermented food. For example, fermented milk (yogurt) is sourer than fresh milk.

Fermentation also increases complexity. An example is miso. I noticed that miso by itself was sufficient flavoring for soup. I had to add quite a few spices to produce the same amount of complexity that miso alone produced — miso was a super-spice.

Wine is a fermented food, of course, but long ago all fermentation was “wild” — it proceeded from whatever fermenting agents were in the air, on people’s hands, and so on. Fermentation increased complexity not just because the microbes metabolized the food but because there were many kinds of microbes. Australian winemakers were recently given a lesson in the connection between wild fermentation and complexity:

We were tasting two glasses of pinot noir, blind, and the questions were: is there any difference between them? If so, how are they different?

Glass One was full purple-red in colour and smelled fresh and fruity, delightfully primary, with a bright raspberry aroma that was almost like bubble gum. It was pristinely clean, delicate, light on the palate and charming, but ultimately rather simple.

Glass Two had a darker colour and blacker fruit aromas, more complex and mysterious. Similarly, in the mouth it was fuller-bodied, richer and deeper, with greater textural interest, fleshier and denser, with more tannin. A beautiful wine, too, but much more profound and captivating than Glass One.

Winemaker David Bicknell then announced to the gathering [of winemakers] that the only difference between the wines was that Glass One had been fermented with a pure yeast strain and Glass Two had undergone a wild ferment. That means no yeast had been added: the juice had been fermented by whatever yeast strains happened to be in the air at the time.

“Both wines were picked from the same Upper Yarra Valley vineyard on the same day, and everything in the winemaking was the same except the yeast,” announced Bicknell, who is the winemaker at Oakridge. The class was asked to try to pick the wild ferment and say which wine they preferred. The great majority nominated the correct glass, and liked it more. There was nothing wrong with Glass One: it was simply that Glass Two was better – every way you looked at it.

The “class” was a wild-yeast workshop at the recent Australian Wine Industry Technical Conference in Sydney. The “students” consisted mainly of experienced winemakers. . . . The environment, especially the air, contains hundreds of thousands of strains of yeast, most of which occur naturally. The species present depend on what flowers, fruits, trees and grasses are in that locality. Recent New Zealand research has shown that yeasts are territorial, and the species present vary according to the place. . . .

Pairs of Hardys’ Eileen Hardy chardonnay and Mount Pleasant Hunter chardonnay, all 2013 vintage, one of each “wild” and the other seeded with cultured yeast, showed more permutations of character. With Mount Pleasant, the wild wine was cloudy in appearance, and quite stinky, but also showed density of flavour and richness, while the regular wine was good but not as interesting. The winemakers seemed to think the stinky one would clean up after a period of lees-stirring.

Of the Hardys wines, the regular ferment looked bright and clear in the glass, and was pristinely clean, intense and lively, with a spring water-like lightness of texture. The wild ferment was cloudy, smelled of cashews, bread, smoky oak, sulfides and spices, but the real difference was in the mouth. Its texture was far more rich and dense, fleshy and rounded, smooth and harmonious.

Eileen Hardy winemaker Tom Newton said he believed the sulfides were related to the wine’s greater textural density. Indeed, all winemakers I’ve quizzed who practise wild fermentation believe it gives their wines greater length of palate and improved texture as well as extra flavour complexity.

Even riesling responds to this ”rougher than usual handling”. Kerri Thompson’s wild-ferment Clare Valley riesling was a graphic illustration. Served beside a conventional Clare riesling, which was a perfectly good wine in its way, her KT Pazza Riesling 2013 was turbid (not clear) and smelled of apple, pear, yeast and a hint of nuttiness from time spent in old barrels. It was a more expressive, more textural and more layered wine than the conventional one. It’s on sale soon at $29.

And perhaps the most beautiful, exotic, fascinating wine of the day was Cullen’s Kevin John Chardonnay 2011. . . . Biodynamically grown and wild fermented, it’s a pioneer and benchmark of the genre. It’s so complex it’s difficult to describe, although honey and oak and what I call “balsamic” (like the smell of balsamic vinegar, without the vinegar or sweetness) aromas are all involved, welded to a razor-sharp, crisply tart, long and linear palate structure.

Will Australia become the new California? Decades ago, California winemakers figured out how to make wines that were the equal of French wines. No doubt French winemaking had stagnated. Australian winemakers have just been taught how to make much better wines for the same price. As far as I know, Californian and French winemakers have yet to learn this lesson.

Wine is a very old food. One remarkable thing about this demonstration is how long it took — how long it took to learn this lesson. Sure, we like hand-made this and artisanal that, but in so many ways we prize uniformity, no more so than in our educational system, to which we entrust the most precious thing we have: our children. Who are treated by that system in a factory-like way, in the sense that all children in a class get the same teaching materials and are given the same tests. I have yet to hear an education theorist say that the best education produces diversity not uniformity. When I let my students’ underlying diversity be expressed (for example, in what they chose to learn), teaching became much easier. Win-win. Essentially what the winemakers are figuring out: When you let the natural variation of yeasts be expressed, making great wine becomes much easier.

More About Benefits of Alternate Day Fasting

Last week I blogged about a friend who derived great benefits from alternate-day fasting. There were several reader questions. I put them to my friend:

Q How does exercise fit in with all this fasting?

A I do Iyengar yoga every day, about 2 hours.

Q I assume he drank water. Did he consume any liquid calories or probiotics (Yakult?) on his fasting days?

A Yes, water. I replace electrolytes, but that’s for other reasons. (I don’t regulate electrolytes well.) There may have been 8 or 10 days in the last 9 months when I had a very small amount of food on a fasting day — a little yogurt or a little rice & sauerkraut, maybe.

Q What did he eat on non-fasting days?

A Breakfast of stir-fry + egg + some fruit & yoghurt & nuts & flax seeds. Maybe I break that into two meals or maybe not. Dinner of … veggies/rice/chicken or … something like that. [He didn’t change what he ate when he started alternate-day fasting.]

Q Something is missing in the story. He didn’t get to be an Ivy League math professor by being confused, exhausted, overwhelmed and depressed all the time. Were his indigestion and tiredness increasing in severity before he started the diet?

A I was severely ADHD all my life, and collapsed in the early 2000′s. I turned out to suffer from heavy metal poisoning: mercury, lead and a little bit of arsenic. I’ve been detoxing for a number of years with steady improvement. As to how I managed to become an Ivy League math professor, that’s not unusual. There are a lot of us. There is a subtype of ADHD called “with hyperfocus”. Hyperfocus is a mild form of the Asperger’s “little professor” syndrome, in which a person is completely consumed by one subject, at the expense of anything else.

Suicidal Gestures at Princeton: A Staggering Increase

A friend of mine knows a former (retired) head of psychological services at Princeton University. She told him that in the 1970s, there were one or two suicidal gestures per year. Recently, however, there have been one or two per day.

Something is terribly, horribly wrong. Maybe the increase is due to something at Princeton. For example, maybe new dorms are more isolating than the old dorms they replaced. Or maybe the increase has nothing to do with Princeton. For example, maybe the increase is due to antidepressants, much more common now than in the 1970s.

Whatever the cause, tt would help all Princeton students, present and future, and probably millions of others, if the problem were made public so that anyone, not just a vanishingly small number of people, could try to solve it. It isn’t even clear that anyone is trying to explain/understand/learn from the increase.

Princeton almost surely has records that show the increase. If, as is likely, Princeton administrators never allow the increase to be documented, it will be a tragedy. It is an extraordinary and unprecedented clue about what causes suicidal gestures. Nothing in all mental health epidemiology has found a change by factor of a hundred or more — much less a mysterious huge change.

The increase is an unintended consequence of something else, but what? Because it is so large, there must be something extremely important that most people, or at least Princeton administrators, don’t understand about mental health. The answer might involve seeing faces at night. I found that seeing faces in the morning produced an enormous boost in mood and that faces at night had the opposite effect. I cannot say, however, why seeing faces at night would have increased so much from the 1970s to now.

Assorted Links

Thanks to Alex Chernavsky and dearime.

 

The Feet of People Who Never Wear Shoes

In the 1940s, a podiatrist named Samuel Shulman examined the feet of a few thousand Chinese and Indians who never wore shoes. Their feet were in much better shape than the feet of people who wear shoes regularly.

The resulting complete absence of onychocryptosis [ingrown toenail] should serve to prove that proper nail care plus nonrestrictive footgear are all that is necessary to prevent the condition even in the presence of congenital nail malformations that are considered predisposing factors. . . . One hundred and eighteen of those interviewed were rickshaw coolies. Because these men spend very long hours each day on cobblestone or other hard roads pulling their passengers at a run it was of particular interest to survey them. If anything, their feet were more perfect than the others. All of them, however, gave a history of much pain and swelling of the foot and ankle during the first few days of work as a rickshaw puller. But after a rest of two days or a week’s more work on their feet, the pain and swelling passed away and never returned again.

Chinese parks often have cobblestone-like paths that are extremely painful to walk on barefoot (for me) but that others (usually old Chinese people) walk on barefoot for health. I was surprised how clearly the pain went away day by day of exposure. A 2005 study showed that four months of walking on cobblestone mats reduced blood pressure and improved balance compared to a group that walked the same amount normally:

Participants [average age about 80 years old] were randomized to a cobblestone mat walking condition (n=54) or regular walking comparison condition (n=54) and participated in 60-minute group exercise sessions three times per week for 16 consecutive weeks.

Measurements: Primary endpoint measures were balance (functional reach, static standing), physical performance (chair stands, 50-foot walk, Up and Go), and blood pressure (systolic, diastolic). . . .

Results: At the 16-week posttest, differences between the two exercise groups were found for balance measures (P=.01), chair stands (P<.001), 50-foot walk (P=.01), and blood pressure (P=.01).

Some of the cobblestone walkers walked barefoot, some wore socks. A hypertension expert, apparently not understanding statistics, said he wanted a larger study. I agree with him when he says that the speed of the improvement is what’s most impressive.

Because our ancient ancestors no doubt went barefoot and walked on irregular surfaces, both sets of results — the foot survey and the cobblestone experiment — support conventional paleo theorizing.

I have a cobblestone mat. I tried to walk on it. It was so painful I couldn’t get past the initial difficulty. Maybe I will try again.