Health, Faith, Fitness, Backed by Evidence.

Your Health. Your Faith. Your Fitness. Backed by Evidence.

Donovan Carper

Faith: Trust Not in Man, In Whom There is no Hope

Faith, Health, and Evidence

Image credit: Birmingham Museums Trust

“Do not put your trust in princes, Nor in a son of man, in whom there is no help. His spirit departs, he returns to his earth; In that very day his plans perish.” –Psalms 146: 3-4

What is our hope? What hope do we have in this life or in this world? I blog about fitness and health, as we can make the most of the hand we have been dealt in life by wisely cultivating health promoting choices and habits.

These habits may impact how many healthy years we have, economic costs to ourselves and family, and how we feel (our quality of life) during those years. However, at the end of the day, none of us escapes our mortality. So what is our hope?

Will science lead us to a golden age of peace, love, and happiness?

Is our hope in science? Will science and academia lead us to a brave new age of equality, evenly distributed wealth, happiness, health, and peace? If the past is any indication of the future, the answer is a robust “no.”

First of all, science is incapable of providing guidance on morality, such is not within the scope or purpose of science (Carroll, 2010). As Sean Carroll, a theoretical physicist notes:

“The big problems of morality, to state the obvious, come about because the interests of different individuals come into conflict. Even if we somehow agreed perfectly on what constituted the well-being of a single individual — or, more properly, even if we somehow “objectively measured” well-being, whatever that is supposed to mean — it would generically be the case that no achievable configuration of the world provided perfect happiness for everyone” (Carroll, 2010, section 3, para 1).

Carroll goes on to state:

“So how are we to decide how to balance one person’s well-being against another’s? To do this scientifically, we need to be able to make sense of statements like “this person’s well-being is precisely 0.762 times the well-being of that person.” What is that supposed to mean? Do we measure well-being on a linear scale, or is it logarithmic? Do we simply add up the well-beings of every individual person, or do we take the average? And would that be the arithmetic mean, or the geometric mean? Do more individuals with equal well-being each mean greater well-being overall? Who counts as an individual? Do embryos? What about dolphins? Artificially intelligent robots?” (Carroll, 2010, section 3, para 2).

Questions of morality can not be answered in a lab (Image credit: Chokniti Khongchum at Pexels)

Any argument for rights, duties, obligations, and distribution of limited resources is going to encountered by arguments that those rights, duties, obligations, and limited resources are to be extended or allocated elsewhere. Science cannot answer these questions.

Whose rights, what creatures’ rights for that matter, are honored? Animals? Insects? Bacteria? Plants? Artificial intelligence? With rights comes obligations and duties on the part of others. How can science prescribe who has responsibilities and duties and to what cause? Based on what? Based on what’s best for humanity? Says who? What if what is best for humanity is not the best for other species? Besides, how do you define “best” for humanity? Is it quality of life? What is “quality of life”–that means different things to different people.

Can we trust in the “goodness” of humanity?

According to humanists, “Humanism is a democratic and ethical life stance, which affirms that human beings have the right and responsibility to give meaning and shape to their own lives” (BBC, 2009, para 6). That sounds beautiful. However, if human beings have the right and responsibility to give meaning and shape to their own lives…what if that meaning and shape for me means taking your things for myself–by force and violence if necessary? Some people actually find meaning and shape in their lives by harming others. Is that ok, if its “what gives them meaning?”

“Humanism is democratic…” Ok. Majority rules. The norm throughout history has been that the masses of one group, society or nation exploit and take things by force from other weaker nations, other groups of people, or societies. Because the majority within a society hold a certain value at a given moment in time, does that mean that such a value is “right?” How can humanism differentiate between what one democratic society or group of people “wants” and another democratic society or group of people wants when both societies are in conflict with one another?

Are humans “basically good?” Can we trust in the goodness of humanity to eventually “figure it out?” To usher in an age of utopia, equality in rights and resource distribution, environmental subsistence, and sentient-being equanimity? The past strongly suggests otherwise.

Many people think the Nazi movement was an exception in history, a freak occurrence where the worst conditions imaginable conspired together to create a singular example of the darkest potential held within human capabilities. However, a quick study of history tells you that such dark horrors are not the exception for human movements–instead, they are common and have occurred both before and after World War II. In fact, mass extortion and genocide occurred throughout known history.

As noted by anthropologist and author Jared Diamond:

“The cruel reality is that there have been lots of genocides since the end of World War II, a couple of them topping 1 million and quite a few topping 100,000. That’s because we’ve got this false view that genocide is something that’s done by rare, crazy people like the Nazis. And the fact is that it is a widespread phenomenon in human history, that lots of people have done under various circumstances” (Diamond as cited in Venables, 2013, para 5).

green helicopter near big fire
Genocide, war, extortion–these are not the exceptions but the norm in our human history (Image credit: Chandler Cruttenden)

Can we trust in large groups of humans working together for a common cause to do the right thing? Our common humanity and history suggests we absolutely can not. What seems “right” (such as vengeance or justice or some other rationalized justification) to one group at one given point in time frequently is reflected upon as an atrocity by other groups.

Academia: Can we trust in our elite, enlightened minds? Our “best and brightest?”

The professors, those in academia, who devote their lives to garnering knowledge concerning science, ethics, religion, and history among other disciplines…perhaps these highly educated, wise instructors can guide ourselves and our youth to a brighter world. Certainly, they see themselves as responsible for doing such–in the U.S., many universities see themselves at the forefront of social justice movements and as the new providers of instruction in modern, secular morality. Here too, lessons from the recent past can provide instruction and warning for the future.

In the book Mao: The Unknown Story (Chang & Halliday, 2006), the rise of communism in China is traced from its early roots, through the communist revolution, the following culture wars and up to the time of Mao’s passing. During the social revolution of China, more than 70 million Chinese perished due to war, starvation, and orchestrated genocide. Mao Tse Tung, eventual ruler of the Communist party in China during its rise, first encountered its Marxism-Leninism teachings, principles, and tenets as a professor at Peking University. Among university students and professors across China, communism principles imported mainly from the Soviet Union found fertile soil (Chang & Halliday, 2006). By the time many of the students who signed up as foot soldiers for the revolution were able to see the principles play out in real life across China, the movement was too strong and well-armed to leave it or stop it.

cars parked in front of red and brown building
Over 70 Million perished as Mao Tse Tung implemented his “enlightened” principles (Image credit: Nick Fewings)

Pol Pot, the communist dictator of Cambodia during its revolution and responsible for over 1.5-2 million deaths in Cambodia due to genocide, starvation, and war, encountered Marxism-Leninism while in Paris on a scholarship. Himself educated at elite schools and later a teacher at a private school, he sought to employ the communist principles in his home country of Cambodia (History.com, 2018). Imagine how shocked I was during my Bachelor’s program when my own university had required readings that were: openly sympathetic to Marxism, posed considerations about the ethics and pros/ cons of “post-birth abortion,”–meaning the child has been born already and is then killed, showed sympathy for China’s violently enforced 1-child policy, promoted moral relativism “what is wrong for me is not necessarily wrong for you” and “who are we to say what is right, or what is wrong” among other stunning “high brow” concepts.

Who are we to judge–oh really? Can we at least agree genocide, starvation, and death of 60 million people is wrong no matter the culture? Indeed, it was the “enlightened” classes of academics, philosophers, and the highly educated that stoked the fires of the French (Schama, 1989) and the Russian Revolution (Duncan, 2020) through manipulation of the population. Like in China and Cambodia, those that were supposed to benefit from such revolutions often paid the highest price.

Rather than freedom or equality, terror and tyranny ensued in the years that followed these revolutions. To be clear, none of these places were social utopias prior to the revolutions, and many of the grievances of the population were often real and justifiable. However, the enlightened minds of Russia, France, Cambodia, China, and many nations led the populations into horror, death, and despair on unimaginable scales when implementing their “educated” philosophies.

Can we trust organized religion?

“Jesus answered, “My kingdom is not of this world. If My kingdom were of this world, My servants would fight, so that I should not be delivered to the Jews; but now My kingdom is not from here.” (John 18: 36, NKJV)

It seems the Catholic Church has been doing a lot of apologizing lately. From the infamous plague of pedophilia and coverups to despicable complacency, and in some cases, facilitation of murder during the Rwandan Genocide (Carmody, n.d.), the Church has a prolonged history of cruelty, torture, murder, political intrigue, cover up, and other atrocities. And such is not just limited to the Catholic Church. Indeed, churches in the north ,and churches in the south during America’s Civil War encouraged Christians to kill each other along with other population groups in their “service to God.” The same has played out throughout history across the globe.

skull digital wallpaper
Organized religion has often been either complicit with or even an active promoter and perpetrator of atrocities (Image credit: Malcolm Lightbody)

Many churches purposefully ignore Christ’s example and teachings. Christ himself grew up under the thumb of the Roman Dictatorship. He did not raise up a rebellion against Rome. Nor did he attempt to overthrow the corrupt leadership of the Jewish leaders of his day. He rejected attempts to make him king (John 6:15). He famously replied when asked about paying taxes to the oppressive Roman government “Render to Caesar the things that are Caesar’s, and to God the things that are God’s” (Mark 12:17; NKJV).

Frequently, leaders of churches forget that “…our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ.” (Phil 3: 20; NKJV). This is despite the examples of Christ and Paul (among many others in the scriptures) who saw themselves as in the world but not of the world, who saw their kingdom as not one of politics but of a separate, heavenly nature. Churches and church leaders see fit to take political stances that when reviewed after the fact frequently throughout history, facilitate tragedies and travesties. Indeed, the world will wage its wars, run its revolts and revolutions, claim its many righteous causes to justify horrors. This will never change in this age. We are to follow Christ and use our talents to help others while remembering “If ye were of the world, the world would love his own: but because ye are not of the world, but I have chosen you out of the world, therefore the world hateth you.” (John 15:19, KJV).

In whom do we trust?

“The LORD is my strength and my shield; in him my heart trusts, and I am helped; my heart exults, and with my song I give thanks to him.” (Ps 28: 7; NKJV)

If you say, “I trust in myself,” I ask you to reflect how many times your desires have led you down a path you later regretted? As Christ teaches: “But those things which proceed out of the mouth come from the heart, and they defile a man. For out of the heart proceed evil thoughts, murders, adulteries, fornications, thefts, false witness, blasphemies. These are the things which defile a man, but to eat with unwashed hands does not defile a man.” (Matt 15: 19-20)

Instead, our duty in this life is summarized by Christ: “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets” (Matt 22: 37-40; NKJV).

What if that means hardship? As Paul notes, following Christ is NEVER a guarantee of an easy life: “Are they servants of Christ? (I am out of my mind to talk like this.) I am more. I have worked much harder, been in prison more frequently, been flogged more severely, and been exposed to death again and again. 24 Five times I received from the Jews the forty lashes minus one. 25 

cross stand under purple and blue sky
“And yet I show you a more excellent way.” I Cor 12: 31 (Image credit: Aaron Burden)

“Three times I was beaten with rods, once I was pelted with stones, three times I was shipwrecked, I spent a night and a day in the open sea, 26 I have been constantly on the move. I have been in danger from rivers, in danger from bandits, in danger from my fellow Jews, in danger from Gentiles; in danger in the city, in danger in the country, in danger at sea; and in danger from false believers. 27 I have labored and toiled and have often gone without sleep; I have known hunger and thirst and have often gone without food; I have been cold and naked. 28 Besides everything else, I face daily the pressure of my concern for all the churches. 29 Who is weak, and I do not feel weak? Who is led into sin, and I do not inwardly burn? (2 Cor 11: 23-29; NKJV)

And yet, Paul also tells us: “Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to be abased, and I know how to abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need. 13 I can do all things through Christ who strengthens me.” (Phillipians 4: 11-13, NKJV)

Indeed, a duty to learn His ways, His commandments, to learn about His truths and works, to teach others, and to put these things into action to help others–such are the examples left to us by Christ and His disciples. Then, on that day of our inevitable death, we hope to hear ‘Come, you blessed of My Father, inherit the kingdom prepared for you from the foundation of the world: for I was hungry and you gave Me food; I was thirsty and you gave Me drink; I was a stranger and you took Me in; I was naked and you clothed Me; I was sick and you visited Me; I was in prison and you came to Me.’ (Matt 25: 34-36; NKJV).

Thanks for reading, I hope you enjoyed!!! Feel free to leave a comment, or sign up for e-mail to receive notice whenever I release a new post!

References

BBC. (2009). Humanism. Retrieved from https://www.bbc.co.uk/religion/religions/atheism/types/humanism.shtml

Carmody, E. (n.d.). The Catholic Church, the Rwandan genocide, and reconciliation. Retrieved from https://www.avila.edu/_userfiles/Education/Fulbright-Hays%20Project/Educator%20Microsite/Special%20Topic%20Presentations/The_Catholic_Church_and_the_Rwan.pdf

Carroll, S. (2010). Science And morality: You can’t derive ‘ought’ from ‘is.’ Retrieved from https://www.npr.org/sections/13.7/2010/05/04/126504492/you-can-t-derive-ought-from-is

Chang, J. & Halliday, J. (2006). Mao: The unknown story. New York, NY: Random House, Inc

Duncan, M. (2020). Revolutions podcast: Season 10: The Russion Revolution [Pod cast]. https://www.revolutionspodcast.com/

History.com. (2018). Pol Pot. Retrieved from https://www.history.com/topics/cold-war/pol-pot

Schama, S. (1989). Citizens: A Chronicle of the French Revolution. New York, NY: Random House

Venables, M. (2013). Jared Diamond on traditional society, warfare And eschewing technology plus updated commentary. Retrieved from https://www.forbes.com/sites/michaelvenables/2013/02/12/jared-diamond-and-updated-commentary/#277cb9742bf5

Keto Diet You Say? No Way! Current Research Findings

Plant-based Diets, Entomophagy, and Evidence

Think a keto diet is your ticket to long term health and body transformation? What does the research say? (Image credit: Pixabay at Pexels

Friends don’t let friends do keto. At least, that is if the friends are concerned about long term effectiveness and safety when it comes to body composition and health. An exception? Maybe if that friend suffers from epilepsy, migraines, or other neurological disorders (more on that below).

Like a drug, people seize upon the next quick-fix diet craze. Books are sold, talk show interviews occur, magazines run articles and headlines, devoted social media sites pop-up. But through all this fanfare…what does the research actually show concerning these diets? What does the research say about keto diets specifically?

What is the ketogenic diet?

The ketogenic diet is characterized by severe restriction of carbohydrates, generally to less than 50 grams per day, with calories coming predominantly from fat and protein (Barbanti, Fofi, Aurilia, Egeo, & Caprio, 2017). Lacking glucose for energy, fatty acids are removed from the fatty deposits within the body. These fatty acids are converted in the liver into ketone bodies, which then are utilized as energy as an alternative to glucose (sugar). A similar process in terms of using ketone bodies as a fuel source over glucose occurs during fasting (Barbanti et al., 2017).

The origins of the ketogenic diet: Not about ‘dem abs!

The ketogenic diet originated approximately a century ago (Kossoff & Cervenka, 2020). A Mayo Clinic researcher was interested in reducing the frequency of seizures in patients with epilepsy. Patients, who at that time, had limited medication options.

Fasting had gained attention during this time period as having protective effects against seizure activity (Kossoff & Cervenka, 2020). Dr. Russel Wilder believed that by following a high-fat, low-carb diet, the body could be put into a physiological state similar to fasting and thereby, reduce seizure activity without having to regularly undergo the discomforts of fasting. While more recent research has challenged the notion that the body enters into a state similar to fasting while following the keto diet, Dr. Wilder was correct regarding the diet’s ability to reduce seizure activity (Kossoff & Cervenka, 2020).

The diet became a popular treatment modality among those that suffered from seizure disorders until the advent of more recent anti-seizure medications–medications that have proven less sedating and better tolerated than those of the past (Kossoff & Cervenka, 2020). However, keto diets have seen a resurgence in popularity as both research has mounted regarding its efficacy to prevent seizures, and patient advocacy groups lent support for the diet as a non-drug therapy for seizure disorders. Today, keto diets continue to be researched in different variations and are offered to patients around the world as a means of taking control of their lives to prevent seizures (Kossoff & Cervenka, 2020).

brown brain decor in selective-focus photography
Ketogenic diets have proven useful for treating seizures, and research is currently exploring efficacy for additional neurological conditions (Image credit: Robina Weermeijer

Research is exploring the use of the ketogenic diet for other neurological disorders such as migraine headaches, Alzheimer’s disease, brain tumors, autism, among others. The research is still in early stages in these areas (Barbanit et al., 2017). Nonetheless, there does appear to be promise for reduction in symptoms for a variety of neurological disorders.

So what does this have to do with the other 99.9% of the people who put themselves on the keto diet? Researchers who support the use of the ketogenic diet in their clinics caution that the diet is a medical therapy for specific medical conditions and those following the diet need to be monitored for side effects and various nutrient deficiencies (Kossoff & Cervenka, 2020). So why are so many people adopting the keto diet for weight loss, or for “health?” What are the downsides?

Ketogenic diet, diabetes, and weight loss–a short term “fix,” long term problems

Keto diets have proven effective in producing SHORT TERM improvements in body composition and promoting weight loss…with an average weight loss of 5% of total body weight within 5-6 months (Fenasse & McEwen, 2019). Along with weight loss, improvements in insulin sensitivity, improved fasting glucose levels, and stability in blood sugars during the short term have also been demonstrated. However, the problem with all of this is that long term success rates with ketogenic diets is poor, with most people resuming their prior lifestyles and diets that led them into their poor states of health in the first place (Brouns, 2018); Fenasse & McEwen, 2019).

Keto diet downsides and risks

The keto diet not only has poor long term success rates as a treatment for obesity along with unproven long term effects on diabetes, there are additional downsides associated with the keto diet. Note, a number of these risks listed are from journal articles that FAVOR the use of keto diets for neurological conditions:

  • Significantly increased risk of vitamin, mineral, and nutritional deficiencies requiring routine lab monitoring and supplementation during adherence to diet. Deficiencies can include selenium, calcium, magnesium, zinc, phosphorus, iron, copper, vitamin D, B-vitamins (found in grains), carnitine, as well as fiber
  • Increased frequency of constipation due to reduced bowel motility and low fiber
  • Increased risk of gastroesophageal reflux disease (GERD)
  • Increases in cholesterol and triglyceride levels, with total cholesterol frequently climbing over 200mg/ dl during early months of keto diets (these levels may return to normal after a year)
  • Increases in mortality (death) rates in those adhering to low carbohydrate diets
  • Increased shift towards an acid state due to increased ketone bodies with subsequent weakening of skeletal tissue
  • Increased fracture risk
  • Regain of the weight lost starting after about 5-6 months on average (due to poor compliance rates)
  • Decreased sports performance in sports requiring short bursts of activity (anaerobic exercise)
  • Increase blood vessel stiffness and dysfunction
  • Growth deficiencies in children following the keto diet
  • Pancreatitis (inflammation of the pancreas)
  • Cardiomyopathy (weakened heart)
  • Increased risk of kidney stones
  • Increased homocysteine–a risk factor for cardiovascular disease
  • Increased intestinal permeability, allowing toxins and bacteria in the gut to leak into the blood stream (due to reduced fiber and dysregulation of the gut microbiota) (Brouns, 2018; Fenasse & McEwen, 2019; Kossoff & Cervenka, 2020; Kossoff et al., 2019)
High fat, high protein diets such as keto diets are associated with increased risks for various diseases, including cancer (Image credit: Skitterphoto at Pexels)

Prolonged exposure to high fat diets: Complications

If the above effects aren’t frightening enough, dangers of adhering to diets high in fat over the long term include additionally:

  • Liver damage
  • Increased risk of various cancers
  • Negative effects on mental health and well being
  • Inflammation
  • Worsened brain function
  • Osteoporosis
  • Metabolic dysfunction (increased blood pressure, blood sugar, body fat, and cholesterol)
  • Increased cardiovascular disease prevalence

Keto diets are designed for specific purposes with medical oversight

As I note above, the side effects, risks, and complications listed above actually come from journal articles that favor the use of keto diets for persons with seizure disorders. In other words, these are not random people “hating on keto.” Rather, these are findings of the very researchers and health care providers who prescribe these diets. These diets due to their risks require close collaboration with medical teams so as to make adjustments, tailor the diets, order labs and diagnostic exams, and adjust the diets based on individual responses. For the general public to arbitrarily adopt these diets for their “health” makes ZERO sense.

If not keto, then what?

If you are looking for an dietary pattern that is sustainable, has high rates of success for short and long-term weight management, REDUCES (not increases) risk for diabetes, cancer, cardiac disease, inflammation, reverses disease in some cases, and has high rates of long-term compliance, then whole-food plant-based diets offer a far better option (Brouns, 2018). Says who, me? Yes, but says also the World Health Organization, the Dutch Health Council, the German Food Council, the Nordic Dietary Recommendations, and the Scientific Advisory Committee on Nutrition in England (Brouns, 2018, p 1309, para 3).

Not only that, but such diets have already been proven across the globe as noted among the world’s longest living, healthiest population groups (Bluezones.com, 2020). Based on research, diets high in legumes, fruits, vegetables, whole grains, along with moderate amounts of healthy fats such as those found in nuts, alvocados, olive oil, and other sources have proven themselves to be the healthiest option as noted by experts across the globe (Brouns, 2018). Throw in physical activity and a meal/ snack frequency of 2-4 “meals” total per day. Front load your calories with your largest meals early in the day, and a fasting window of 12-13 hours routinely overnight, and you will have your hormones, circadian rhythm, diet, and bowel microbiota all syncing together to produce a more optimal health and weight status (Longo, 2018).

Summary

Want short-term, temporary weight loss accompanied by increased constipation, increased cholesterol, increased inflammation, decreased blood-vessel function, and increased risks of long-term health complications? If so, keto is for you! If you have an underlying neurological condition, a keto diet may be managed as an option for you in collaboration with a qualified health care team that can regularly monitor your lab values and health status, making adjustments as necessary. For the vast majority of the population, a whole-food (minimally processed), plant-based diet makes far more sense. When a friend tells you to “do keto!,” remember, just say “NO!” 😉

Related posts

Evidence at a Glance: Plant-Based Diet Benefits

Plant-Based Diet: Claims, Evidence, and…What do the Scriptures Say?

Meal Timing, Meal Frequency, Fasting, & Health

A Brief Commentary on Popular Diet Trends and their Absurdities

References

Barbanti, P., Fofi, L., Aurilia, C., Egeo, G., & Caprio, M. (2017). Ketogenic diet in migraine: rationale, findings and perspectives. Neurological Sciences, 38, 111–115. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10072-017-2889-6

Bluezones.com. (2020). Food guidelines. Retrieved from https://www.bluezones.com/recipes/food-guidelines/

Brouns F. (2018). Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable?. European journal of nutrition, 57(4), 1301–1312. https://doi.org/10.1007/s00394-018-1636-y

Fenasse, R., & McEwen, B. (2019). The Ketogenic diet: a brief report. Journal of the Australian Traditional-Medicine Society, 25(1), 23–24. Retrieved from http://web.b.ebscohost.com.lopesalum.idm.oclc.org/ehost/pdfviewer/pdfviewer?vid=15&sid=041935ce-42c7-4068-a9ff-1f83174f996b%40pdc-v-sessmgr06

Kossoff, E., & Cervenka, M. (2020). Ketogenic Dietary Therapy Controversies for Its Second Century. Epilepsy Currents, 20(3), 125–129. https://doi-org.lopesalum.idm.oclc.org/10.1177/1535759719890337

Kossoff, E. H., Zupec-Kania, B. A., Auvin, S., Ballaban-Gil, K. R., Christina Bergqvist, A. G., Blackford, R., Buchhalter, J. R., Caraballo, R. H., Cross, J. H., Dahlin, M. G., Donner, E. J., Guzel, O., Jehle, R. S., Klepper, J., Kang, H. C., Lambrechts, D. A., Liu, Y., Nathan, J. K., Nordli, D. R., Jr, Pfeifer, H. H., … Practice Committee of the Child Neurology Society (2018). Optimal clinical management of children receiving dietary therapies for epilepsy: Updated recommendations of the International Ketogenic Diet Study Group. Epilepsia open, 3(2), 175–192. https://doi.org/10.1002/epi4.12225

Longo, V. (2018). The Longevity Diet. New York, NY: Penguin Random House

How Meditation Can Benefit Your Life! Methods I Have Tried

Mental Health and Wellness

person wearing knit cap facing mountain
Image credit: Daniel Mingook Kim

Meditation is growing in popularity as awareness increases concerning meditation health benefits. I have experimented with a variety of meditation techniques, with various personal results. In this post, I share the different techniques I have come across, as well as research demonstrating how meditation can benefit your life.

Meditation: Why bother?

Meditation feels awkward at first. I remember thinking “what am I doing? This is pointless, I’m just laying here, what a waste of time.”

However, after researching how meditation can benefit your life, I was determined to honestly try it for eight weeks. That was several years ago, and I have been meditating consistently since that initial experiment!

I often wonder what motivated people to meditate before the health benefits were researched and documented. For example, why would someone randomly decide to sit there in silence for 20-30 minutes (or longer), trying to redirect their thoughts back to their breathing (or other focal point) without first knowing the benefits? There is a bit of a learning curve in terms of feeling comfortable doing it.

The benefits, like exercise, tend to accrue with time and practice. Certainly, the first several times I tried it, I do not recall finding it necessarily relaxing.

I recognize that it is utilized by various world religions (including Christianity). Still, as an individual, simply sitting there for 20-30 minutes?–I needed to know what I could hope to gain from doing such.

Meditation health benefits: how meditation can benefit your life

Meditation has been linked to a number of mental and physical health benefits. A recent literature review evaluating research findings on meditation has noted remarkable findings. Meditation can benefit your life and health in the following ways:

  • Reduction in “fight or flight” sympathetic nervous system activity,
  • Increase in the “rest and digest” or “feed and breed” parasympathetic nervous system as evidenced by reductions in heart rate, reduced respiratory rate, reduced oxygen consumption, reduced body temperature, improvements in heart rate variability, and other physiological measures, at levels superior to resting control groups
  • Neutralization of extremes of emotions as measured by increased galvanic resistance of the skin (reduced electrical conductivity due to reduction in sweat gland activity)
  • A dominance of alpha brain wave patterns consistent with an awake but rested states, measurable using electroencephalogram (EEG)
  • Activation of brain regions responsible for creation of a the “tonic alert” phase, defined as “a state of optimal vigilance where attention is sustained for a prolonged period of time” (Amihai & Kozhevnikov, 2015, section 1, para 2); Sampaio, Lima, & Ladeia, 2017; Sciencedirect.com, 2007).

Health benefits from routine practice of meditation include:

  • Improved self ratings of having a sense of psychological well-being, improved life satisfaction levels, decreased perceptions of stress, and a more positive state of emotions from mindfulness meditation training–superior to a control group performing muscle relaxation and breathing techniques of equivalent length of time
  • Reduction in anxiety levels
  • Measurable improvements in brain thickness in regions associated with attention and focus (such as the insula and prefrontal cortex) as measured by MRI
  • Measurable improvements in brain thickness in additional brain regions associated with learning, memory, regulation of emotions, and ability to empathize with others–such as the left hippocampus, posterior cingulate cortex, temporoparietal junction and cerebellum as measured by MRI–this doing just 30 minutes of mindful meditation a day for 8 weeks!!!!
  • Improved antibody response to influenza vaccination showing improved immune response in an intervention group with 8 weeks of meditation training versus a non-meditating control group
  • Reduced arterial pressure and reduced risk for stroke and heart attack (Amihai & Kozhevnikov, 2015; Sampaio, Lima, & Ladeia, 2017)

The list goes on, but you get the point. The research outlines numerous ways that meditation can benefit your life. By reducing our “fight and flight” response, calming our emotions, and training our resting state nervous system, we better enable our bodies to enter into a repairing, restorative state.

Note, as I cover in another post, stress and anxiety are not always “bad” for us so long as we can alternate exposures to stress and anxiety with resting states. See my post “Stress & Anxiety can be…Good?” for a more thorough exploration.

Think of meditation as a tool for restoration, healing, and brain training. As Jim Kwik notes in his book “Limitless,” we practice distraction all day long every day, thanks to our addiction to technology. Meditation is an exercise for the brain, it helps us to practice focus.

man sitting on rock surrounded by water
The immediate and long term benefits of meditation have been validated by research and include reductions in stress states and improvements in brain structures associated with learning and memory! (image credit: Keegan Houser)

Meditations I have personally tried & my experience

Knowing there is research demonstrating that meditation can benefit your life in a variety of ways, the next step is to choose a meditation style for personal experimentation.

How mindfulness meditation can benefit your life

What is Mindfulness? The past is gone, and the future is uncertain. There is more to life than the anxious thoughts in your head! Experience life as it is happening to you right now!

Mindfulness meditation is all about focusing on the present moment–letting go of judgments–“this is good, this is bad, that is ugly, that is pretty, I’m this, I’m that, I wish, I don’t want…”–just noticing thoughts but letting them pass like clouds, noticing feelings, and noticing sensations as they come and go. As your mind wanders off on a tangent (as minds always do), notice that wondering without judgement or frustration, and bring your attention back to your chosen area of focus. Repeat this as many times as necessary during the duration of your meditation.

My experience with mindful meditation

My experience with mindfulness meditation: Mindfulness meditation is the first meditation I ever tried, learning about it and following the guided meditation exercises presented by the book “Mindfulness: An Eight-week Plan for Finding Peace in a Frantic World” (Williams & Penman, 2011).

I am not going to lie. As I sat there doing my first few guided meditations, such as doing body scans or focusing on the breathing, I couldn’t help but think “what am I doing? what is the point of this?” Not only that, but I felt VERY distracted, even anxious during the process truthfully. Maybe meditation is for “other people…not me.”

However, meditation indeed is a PRACTICE in focus. Over time I have found it easier to redirect myself away from my random thoughts (though they still occur) during meditation and back to my chosen area of focus. I have found myself during mindful meditation sessions entering into a deep state of relaxation during 20 minute sessions.

A profound sense of calm will come over me, my body will automatically begin breathing slow and deep, and I develop a sense of emotional and mental peace during and after the session. This practice has spilled over into everyday life. At work, during stressful moments, or outside work during moments of boredom (like a doctors office!) I will find myself bringing my thoughts to the immediate moment and away from mental tangents.

Am I perfect at this? No way! But it definitely has helped me during stressful situations…its another “tool in the toolbox” for coping with stress and anxiety.

While I still do guided mindful meditation exercises at times, I have also learned to do mindful meditations in total silence, or while walking, or even incorporating “mindful moments” such as 30 second to several minute focus efforts during routine, daily life activities. While mindful meditation is said to also help with sleep, it did not help me during my severe bout of insomnia. Overcoming insomnia required a total lifestyle overhaul, which I cover in my series “My Insomnia Experience” parts 1-3.

Put away the headphones, a mindful walk can be incredibly calming as you take in the world around you (image credit: Clem Onojeghuo at Pexels)

How Wim Hof breathing meditation and cold exposure can benefit your life

WARNING: THE WIM HOF METHOD CAN INVOLVE RISKS SUCH AS FAINTING, DROWNING (if practiced in water deep enough for you to be submerged should you become unconscious) AND HYPOTHERMIA. More on risks and benefits of his methods can be found here. Practice his method at your own risk, and avoid if you have underlying cardiac, blood pressure, or other health issues!!!!!!!!!

Wim Hof is a fascinating person. Known as “the Iceman,” he is an embodiment of mind-over-body principles after years of practice. Wim Hof has run a half marathon barefoot in snow wearing nothing but shorts above the arctic circle, set records for swimming 66 meters under a sheet of ice, has run a full marathon in the Nambi desert with no water, submerged himself in ice for record lengths of time while stabilizing his body temperature, climbed some of the worlds tallest mountains wearing only shorts, willed his immune system to calm its response during an endotoxin immune challenge, among other amazing feats of self control and discipline! (Wimhofmethod.com, 2020).

Wim Hof has been the subject of numerous books, articles, and even research studies. Even more fascinating, Wim Hof has demonstrated that others can follow his techniques and accomplish similar feats. I read about his methods in the book “Becoming the Iceman” (Hof & Rosales, 2011).

Wim Hof’s training methods include meditation periods involving rapid breathing to induce a state of hyperventilation, followed by breath-holds for a duration as long as you can manage–repeating the cycles of hyperventilation and breath holds several times for a period of 20 minutes or so. Following these sessions, a series of exercises (such as push-ups while holding your breath or cold exposure using an ice bath or cold shower is encouraged.

During the stressors of the breath-holds as well as the cold exposure, you practice calming and quieting the mind–you are to avoid shivering through calming and focusing your mind and body. You are cautioned to never force your body, rather to listen to your body and to only push it as far as it will allow you at a given moment.

My experience with the wim hof method: the breathing technique

I enjoyed the Wim Hof method breathing sessions. When you first do them, you find your body literally tingling all over from the hyperventilation (you must do it seated or lying down, as fainting is a risk). While it can scare you a little initially, the sensation is somewhat interesting and actually kind of pleasant.

In fact, I found myself disappointed to find that with routine practice, these tingling sensations go away. The breath holds were also pretty interesting…the more distracted and active your mind, the less length of time you are able to accomplish when practicing the breath-holds. Conversely, totally quieting your mind allowed you to stretch the breath-holds longer.

My experience with the Wim Hof method: cold exposure

I practiced the cold exposure techniques as well, taking cold showers and baths in ice water (literally, the faucet set to the coldest setting, plus ice thrown in the water–this during the fall and winter in Pennsylvania) for 20 minutes, calming myself with a focus on breathing. For me, I found it easiest to lay in the bath and turn the cold water on while laying there, letting it fill around me. I added ice (from large cups set on the edge of the tub) as it filled.

I found I could calm my body to prevent shivering for the most part during the bath. For the showers I would start it warm for just a few seconds, then turn it progressively colder till I had it set all the way to the coldest setting. I was not able to do this immediately, but progressively built a tolerance to the cold discomfort and thereby was able to set the shower or bath temperatures to progressively colder settings.

Following the bath, my body would get racked with shivering which the book notes is a normal response. It would take a long time for me to warm up, though overall I did not necessarily mind this sensation. My wife would joke that it felt like she was laying next to a corpse as my body was so cold after an ice bath session–I can’t say she was a fan of my experiments with the Wim Hof method.

Wim Hof credits his amazing abilities to his meditation and training techniques (image credit: Riccardo Bresciani at Pexels)

Are there downsides?

I stopped doing the method for two main reasons: the first and most significant reason was that I began reading articles noting that ice baths may interfere with goals of muscle building due to dampening the inflammation response that naturally occurs after weight training (Blaszczak-Boxe, 2015). While inflammation can frequently be a negative health factor, it also serves a role in signaling muscle building and repair following strength or hypertrophy workouts.

Note: our body is about balance–its not so much about “good” and “bad” functions but instead about maintaining a balance of various functions like inflammation. I am naturally thin, I did not wish to lose what muscle I have.

The second reason was that I experienced a bout of bronchitis while following his method. If the method is supposed to boost the immune system, it did not seem to do so in my case. I have since abandoned the Wim Hof method as it does not support my current goals, though I enjoyed the breathing exercises and may try such again in the future.

Dk Yoo: How Cham Jang Gong Meditation Training Can Benefit Your Life

If you never heard of DK Yoo, I am not surprised–he’s not exactly a household name for many in the United States. However, he is pretty amazing in terms of his mind-body abilities. DK Yoo is a martial artist and author who trains special forces in his personalized techniques inspired by Korean Systema. He is not a large, intimidating person in appearance–but his ability to generate power along with speed and smoothness in his execution of self-defense tactics are remarkable to behold. Videos of him are widely available online, such as this one here.

Excellence in martial arts, like any sport, requires mind/ body nervous system connectivity, a strong ability to focus, the ability to act fast and reflexively, along with mastery of strength, balance, and endurance. DK Yoo’s book “DK Cham Jang Gong: The Training Technique” (Yoo, 2018) strongly emphasizes the use of various meditations involving balance and physical exercises as a method of enhancing these connections. DK Yoo takes little interest in philosophy, rather, he sees the techniques as exercises that build nerve connections, strengthen tendons, muscles, enhance circulation, and improve mental clarity and focus.

My experience with DK Yoo’s Cham Jang Gong Training Technique

I have enjoyed many of the meditation exercises outlined in DK Yoo’s book, though I have not completed nearly all of them. To be clear, his exercises are very gradual, require a consistent practice, and build very slowly over time.

He frequently suggests one form of meditation for a month at a time before making small additions. These additions slowly accumulate. The descriptions I give below are just summaries, he gives far more detail in terms of instruction in his book.

Laying meditation: DK Yoo suggests you do this meditation before and after training. You lay flat on the floor on your back with no pillow, legs shoulder width apart, feet naturally falling outwards, arms at a 30 degree angle from your body with your palms relaxed and thumbs facing towards the ceiling. This position is maintained for 5-10 minutes. While lying, you focus on your breathing, simply noticing it.

Your muscles, tendons and joints relax–and according to DK Yoo, your body is able to ease areas of spasticity, improving muscle and skeletal function, as well as musculoskeletal alignment. After 5-10 minutes, you turn over laying flat on your stomach, thumbs facing down, arms out at a 30 degree angle, and feet relaxed outward from the body.

Your face is turned to the side against the floor, switching sides as you need. You maintain this position for another 5-10 minutes.

Again focus on the breathing letting your body become heavy, pressing into the floor. This exercise I have found to be helpful when I have areas that are excessively sore or tight. It is also deeply relaxing.

An expert in martial arts, DK Yoo demystifies thousands of years of training tactics, crediting meditation for improvements in fostering mind body nervous system integration (Image credit: Tranmautritam at Pexels)

Standing balance meditations: These meditations are interesting. In the first step, you meditate in a standing position with your feet shoulder width apart, knees with just a slight bend/ not locked, arms hanging loosely at your sides, shoulders relaxed, and eyes closed for about 10 minutes.

You will feel your body moving forward/ backward in space while your eyes are closed, and you simply use the muscles in your ankles and feet to gently keep you balanced, do not use any other parts of your body to maintain balance. Focus on your breath, focus on the slight adjustments your muscles make to keep you balanced.

As you progress after a month of doing the above, feet come together so your now more in a pillar type stance, repeat the steps above, using the muscles of your feet and ankles to maintain balance. After a month of this, you use your abdominal muscles to re-balance yourself instead of the ankles and feet. There are many further progressions, but that is as far as I got thus far.

I enjoyed the balance meditations. Interestingly, the movements and feelings of being off-balance with your eyes closed create minor feelings of discomfort and anxiety that serve as easy stimuli to practice calming yourself.

The more calm your mind, the more steady your balance, so you get real time feedback on how well you are quieting your mind. I was skeptical that you could re-balance yourself by simply flexing your core muscles, but found such to be very effective.

The downside for the DK Yoo methods? I guess my biggest issue is having the time to perform his meditations–especially during the week. I enjoy them but have a hard time maintaining consistency.

How other forms of meditation can benefit your life

There are additional forms of meditation that have the power to benefit your life. Alternate nostril breathing has been shown to significantly lower blood pressure in persons with hypertension when performed for 10 minutes, twice a day after just 5 days of practice–dropping averages by 10 points systolic approximately (Kalaivani, Kumari, & Pal, 2019).

I find it relaxing and have slept great on days where I have done it twice in a day–time is an issue though with my competing goals. I almost daily rely on a specific guided imagery to help me clear my mind of stressful thoughts from the day prior to bed–I cover such in my series on insomnia.

Summary

Meditation is a research-backed intervention for achieving a deep state of relaxation and provides a strong counter-balance to our stress response. By powerfully stimulating our “rest and digest” arm of the nervous system, our body is able to boost immunity, reduce blood pressure and cardiovascular strain, and quiet emotional extremes–these changes have been clinically measured and validated.

Not only that, meditation produces physical changes with improved brain density in areas that regulate emotions, learning, and memory. Meditation can indeed benefit your life! Pretty amazing!!

I have experimented with a variety of meditations with various goals. These goals have included reductions of anxiety, improving mind over body discipline, and enhancing coordination between my brain and body in terms of balance and focus. I have only practiced meditation for a few years, but have found myself drawing on it–especially mindfulness–during the stresses of daily life and work. The biggest challenge? Time!!

So the meditation I do most consistently is the one that helps me sleep the best, which is the guided imagery I reference in my insomnia series. However, I still manage a few times a week to do other forms of meditation. What meditation practices have you tried? What has worked best for you?

Thanks for reading, I hope you enjoyed! Feel free to sign up for my email list to receive notice whenever I release new posts! Thanks again, Donovan

Related posts

Guided Imagery: Claims & Current Evidence

Mind-Body Techniques & Effects on the Immune System: Current Evidence

Stress & Anxiety can be…Good?

Stress, Science, & Scriptures

Resilience Against Stress: Genetics or Lifestyle?

My Insomnia Experience: Part 3, Sleeping Naturally at Last

References

Amihai, I., & Kozhevnikov, M. (2015). The Influence of Buddhist Meditation Traditions on the Autonomic System and Attention. BioMed research international, 731579. https://doi.org/10.1155/2015/731579

Blaszczak-Boxe, A. (2015). Post-workout ice baths may weaken muscles. Retrieved from https://www.livescience.com/51883-post-workout-ice-baths-weaken-muscles.html

Hof, W., & Rosales, J. (2011). Becoming the Iceman. Minneapolis, MN: Mill City Press

Kalaivani, S., Kumari, M. J., & Pal, G. K. (2019). Effect of alternate nostril breathing exercise on blood pressure, heart rate, and rate pressure product among patients with hypertension in JIPMER, Puducherry. Journal of education and health promotion, 8, 145. https://doi.org/10.4103/jehp.jehp_32_19

Kwik, J. (2020). Limitless. New York, NY: Hay House, Inc

Sampaio, C., Lima, M., & Ladeia, A. (2017). Meditation, Health and Scientific Investigations: Review of the Literature. Journal of Religion & Health, 56(2), 411–427. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10943-016-0211-1

Sciencedirect.com. (2007). Alpha wave. Retrieved from https://www.sciencedirect.com/topics/medicine-and-dentistry/alpha-wave

Williams, M. & Penman, D. (2011). Mindfulness: An Eight-week Plan for Finding Peace in a Frantic World. New York, NY: Rodale

Wimhofmethod.com (2020). Who is “The Iceman” WIM HOF? Retrieved from https://www.wimhofmethod.com/iceman-wim-hof

Yoo, DK. (2018). DK Cham Jang Gong: The Training Technique. WCS Association

How Porn is Wrecking Your Sex Life! (and more): Current Research

Sexual Health

Our technology provides access to seemingly limitless information, entertainment, even pleasure..but at what cost? (Image credit: Deyvi Romero at Pexels)

“Let your fountain be blessed, and rejoice with the wife of your youth. As a loving deer and a graceful doe, Let her breasts satisfy you at all times; and always be enraptured with her love.” (Proverbs 5: 18-19, NKJV)

Researchers are noticing an interesting phenomena that is relatively recent in its development. That is, a dramatic rise of sexual dysfunction among a previously low risk population–men under 40 (Park, Wilson, Berger, Christman, Reina, Bishop, Klam, & Doan, 2016). For example, in the year 2002, sexual dysfunction according to a meta-analysis of 13,618 men from 29 nations found erectile dysfunction to occur in approximately 2% of males under 40 using the Global Study of Sexual Attitudes and Behavior .

In 2011, the rate of erectile dysfunction in men between the ages of 18 and 40 (using the same research tool as the study in 2002) was noted to be 14-28% according to a study of 2737 men from three nations (Park et al., 2016)!!! This change reflects a rate increase from 1 in 50 males experiencing dysfunction to a rate of greater than 1 in 4 males in just a 9 year period!!!

How is this happening? Men in their 20’s and 30’s are to be at the height of their reproductive health and sexual prowess! What has changed–and so fast–within just nine years time? Is it the food we eat? Toxins in the environment? Obesity, smoking, alcohol use, and general health status? Or is it something else? What does research say?

Changes in health statuses of young men do not explain the increase

In my post “Maximize Your Health, Maximize Your Pleasure!,” I explore the research on various lifestyle habits, nutritional factors, exercise frequency, and other factors as they relate to sexual satisfaction and performance. To enjoy maximal sexual performance and fulfillment, various psychological, neurological, hormonal, and vascular health factors need to be optimized. In other words, overall health status has a significant impact on sexual health factors.

However, the health status of the general population did not change to such a radical extent in just a 9 year period between 2002 and 2011 as to explain that sharp increase in sexual dysfunction (Park et al., 2016). What did change? In 2006, the first “porn-tube sites” providing rapid, widely available access to pornographic videos made their internet debut (Park et al., 2016).

Research globally suggests a link between pornography and increasing sexual dysfunction

Some researchers have challenged the notion of pornography negatively impacting sexual health and desire. One review noting research between two studies of Croatian men showed conflicting results and minimal effects of pornography use on sexual desire or function (Landripet & Stulhofer, 2015). Support for the notion of internet video pornography negatively impacting the sexual health of young men, however, continues to mount in studies conducted around the globe.

In 2012, a Swiss study of males aged 18 to 24 using the International Index of Erectile Function-5 tool found erectile dysfunction rates of 30%…among males aged 18 to 24!!!!! (Mialon, Berchtold, Michaud, Gmel, & Suris, 2012 as cited in Park et al., 2016). A study in Italy conducted in 2013 found younger men under 40 with higher rates of erectile dysfunction than men over 40 (Capogrosso et al., 2013 as cited in Park et al., 2016). Interestingly, younger men tend to be more frequent consumers of video streaming internet porn (Dwulit & Rzymski, 2019).

Research in Canada found more than half of males between the age of 16 and 21 reported sexual problems, with more than 1 in 4 reporting erectile dysfunction, and nearly 1 in 4 experiencing a low sex drive, among other issues (O’Sullivan, Brotto, Byers, Majerovich, & Wuest, 2014 as cited in Park et al., 2016). These rates of low sex drive, low sexual satisfaction, and erectile dysfunction rose to nearly 50% in a second study of 16-21 year olds in 2016 by the same authors!! (Park et al., 2016). The United States fared no better, with rates of erectile dysfunction among armed forces service members doubling in 2013 when compared to research conducted in 2003!!!

Globally, young men are developing sexual health and performance issues at increasing and shocking rates (Image credit: Aidan Roof at Pexels)

The numbers are actually pretty shocking. The studies go on–beyond just those I listed! Look at the ages of the individuals affected! The timing of this mass global shift is pretty clear–and matches the increasing prevalence of video pornography consumption. Lest you think that these findings only apply to those that spend hours locked in their bedroom watching porn all day long, the research has noted substantial impacts on performance and satisfaction in those that use internet porn as INFREQUENTLY as once every 3 months!!! (Park et al., 2016). But if pornography is having such a profoundly negative impact on male sexual health, the question has to arise…why? And why now?

Porn usage has increased over the past several decades

Thanks to the anonymous, affordable, and readily accessible nature of internet pornography, usage has increased over the past several decades (Perry & Schleifer, 2018). With the advent of smartphones, portability can be added to the list of enablers. Indeed, 50-70% of men in both developing nations and first world nations routinely use porn.

As many as 1 in 3 women also use porn regularly (Dwulit & Rzymski, 2019). Compare the ease of use of the smart phones now versus back in the day where people had to subscribe to magazines, or venture in to adult stores or theaters to view such material. Indeed, the rate of porn consumption increase has far outpaced the usual risk factors for sexual dysfunction, such as obesity, drug use, smoking, and other factors–some of these risk factors such as smoking have actually decreased! (Park et al., 2016).

So research shows porn can undermine your sex life, but how/ why?

porn can decrease your responsiveness to real world stimuli

Porn video consumption decreases responsiveness to real world stimuli over time (Park et al., 2016). Indeed, desensitization has been noted to occur in those that routinely consume porn, causing consumers to seek out more extreme varieties of pornography just to achieve arousal that historically occurred with far less stimuli (Dwulit & Rzymski, 2019; Park et al., 2016). In other words, the threshold is raised just to achieve stimulation and satisfaction.

As the potpourri variety available in video streams is not readily replicated in real life (for the general population), people fail to gain arousal during real world encounters. This leads to performance anxiety, further increasing dependence on pornography over a partner for sexual performance and release (Park et al., 2016). For example, a study in 2015 showed that among the most frequent porn consumers, 71% of them experienced sexual dysfunction with 1 in 3 experiencing difficulties in achieving orgasm (Sutton, Stratton, Pytyck, Kolla, & Cantor, 2015, as cited in Park et al., 2016). Sexual difficulties may occur in partnered sex as opposed to during porn, but may progress–occurring even during stimulation from progressively more extreme forms of pornography (Park et al., 2016).

Porn consumption is associated with seeking out novelty at the risk of health and relationships

Consistent with the desensitization as described above, regular porn consumption has been linked to increases in one night stands, number of sex partners, infidelity, and divorce (Rasmussen, Millar, & Trenchuk, 2019). This makes sense. As people find arousal and performance more difficult to achieve, they may find the problem to be their relationship or spouse as opposed to their over exposure to novel stimuli. Thus, they may seek temporary solutions to achieve novel stimuli.

As partnered sex fails to produce the novelty found in porn, novelty is increasingly sought outside the relationship (Image credit: burak kostak at Pexels)

Researchers note that societal messaging and cues can influence the sexual “scripts” in our mind. These scripts impact our arousal and sexual interests (Rasmussen et al., 2019). The scripts found to be most common in pornographic videos involve frequently simulated situations of infidelity and casual sex to a far greater extent than featuring simulations of sex within committed relationships (Rasmussen et al., 2019). The message reinforced to consumers is that sexual gratification is found in these kinds of experiences as opposed to committed relationship experiences. It is no surprise then, that sexually transmitted disease rates are climbing significantly, with great costs and risks to individuals and society (CDC, 2019).

Porn activates areas of the brain associated with addiction, produces dependencies, and down regulates pleasure ability

Fascinating research into neuroplasticity has demonstrated that our brains change and reshape themselves continuously according to our lifestyle, habits, and even thought patterns (Love, Laier, Brand, Hatch, & Hajela, 2015). Like substance addictions, the novel excitement provided by internet pornography causes surges of dopamine in the brain, creating cravings for future releases. Partnered sex can not compete in terms of the amount of dopamine provided by the endless array of internet porn variety (Love et al., 2015).

As such, both seeking out of pornography and escalation in viewing explicit/ graphic content commonly occurs–similar to an addict requiring more substance yet failing to achieve their initial high (Love et al., 2015). Desensitization can be seen in terms of physical brain structure changes and functional changes as viewed in functional MRI’s. For example, the more porn a person used on average during a week’s time period, the smaller the amount of gray matter noted in the right caudate nucleas–the area of the brain associated with romantic love (Park et al., 2016), and less reactivity in the putamen region in response to sexual images–an area normally stimulated when a person becomes aroused (Love et al., 2015). Researchers concluded “This is in line with the hypothesis that intense exposure to pornographic stimuli results in a downregulation of the natural neural response to sexual stimuli” (Love et al., 2015, pp 21-22, para 5, 1).

Its not just about sex, or even your relationships–porn down regulates your ability to respond to normal rewards / cues

The high definition, always available, and powerfully stimulating video porn stimulus represents an artificial stimulus that hijacks our natural dopamine rewards center leading to unnaturally high and repeated surges of dopamine due to constant sexual novelty (Love et al., 2015; Park et al., 2016). These unnatural and repeated surges, similar to surges experienced by illicit drug users in terms of areas of the brain stimulated, leads to withdrawal phenomena and dysregulation of neurotransmitters and receptor activity (Love et al., 2015; Park et al., 2016). The dysregulation in turn raises the threshold required for a person to respond to rewarding stimuli (making it harder for a person to enjoy otherwise enjoyable moments), and increases the presence of NEGATIVE emotions such as anxiety, depression, irritability and a general sense of dissatisfaction (dysphoria) (Love et al., 2015). In other words, if wrecking your sex life and potentially negatively impacting your relationships is not bad enough, porn like other addictions can wreck your mood states and quality of life as well!!

Routine porn use desensitizes pleasure centers in the brain, with spillover effects reaching beyond the negative impacts on sexual health (Image credit: Download a pic Donate a buck! ^ at Pexels)

Summary

Modern internet pornography consumption, even if relatively infrequent, introduces an artificial stimulus that becomes increasingly difficult to match in partnered relationships. This artificial stimulus causes changes within the brain that can be objectively measured with the use of MRI technology, corresponds with desensitization to pleasurable stimuli, and produces a need for escalating stimuli. This is similar to experiences of those that abuse substances.

These changes lead to floods of dopamine followed by dysregulation within the brain. Such changes adversely impact our mood states, our ability to respond to our partner sexually, and in some cases, stimulates behaviors that jeopardize our health and relationships. Given these considerations, those that desire to maximize their sexual health, relationship health, and perhaps even their mental health have research backed reasons to kick the porn habit and avoid pornography consumption at any frequency!

Thanks for reading, I hope you found this post informative! Feel free to leave a comment, share with a friend, and/ or sign-up on my e-mail list to receive notice when I post new articles!!! Live well!! – Donovan

Related post

Maximize Your Health, Maximize Your Pleasure!

References

Centers for Disease Control and Prevention. (2019). New CDC Report: STDs Continue to Rise in the U.S. Retrieved from https://www.cdc.gov/nchhstp/newsroom/2019/2018-STD-surveillance-report-press-release.html

Dwulit, A. D., & Rzymski, P. (2019). The Potential Associations of Pornography Use with Sexual Dysfunctions: An Integrative Literature Review of Observational Studies. Journal of clinical medicine, 8(7), 914. https://doi.org/10.3390/jcm8070914

Landripet, I., & Stulhofer, A. (2015). Is Pornography use associated with sexual difficulties and dysfunctions among younger heterosexual men? The journal of sexual medicine, 12(5), 1136 – 1139. doi: https://doi.org/10.1111/jsm.12853

Love, T., Laier, C., Brand, M., Hatch, L., & Hajela, R. (2015). Neuroscience of Internet Pornography Addiction: A Review and Update. Behavioral Sciences (2076-328X), 5(3), 388–433. https://doi-org.lopesalum.idm.oclc.org/10.3390/bs5030388

Park, B. Y., Wilson, G., Berger, J., Christman, M., Reina, B., Bishop, F., Klam, W. P., & Doan, A. P. (2016). Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. Behavioral sciences (Basel, Switzerland), 6(3), 17. https://doi.org/10.3390/bs6030017

Perry, S. L., & Schleifer, C. (2018). Are the Sanctified Becoming the Pornified? Religious Conservatism, Commitment, and Pornography Use, 1984–2016*. Social Science Quarterly (Wiley-Blackwell), 99(5), 1614–1626. https://doi-org.lopesalum.idm.oclc.org/10.1111/ssqu.12524

Rasmussen, K. R., Millar, D., & Trenchuk, J. (2019). Relationships and Infidelity in Pornography: An Analysis of Pornography Streaming Websites. Sexuality & Culture, 23(2), 571–584. https://doi-org.lopesalum.idm.oclc.org/10.1007/s12119-018-9574-7

Research Findings to Maximize Your Health & Pleasure!

Faith, Health, and Evidence, Mental Health and Wellness, Plant-based Diets, Entomophagy, and Evidence, Sexual Health

Maximize your mental and physical health, maximize your pleasure! (Image credit: Asad Photo Maldives at Pexels)

–I have come that they may have life, and that they may have it more abundantly. (John 10: 10, NKJV)

Want a great sex life? Master your mental and physical health! By choosing habits and patterns that enhance your mental and physical health, you are able to most fully reap the rewards of one of life’s greatest pleasures and gifts from God…sex!

Sexual health as a marker of general health

The scriptures abound with verses that emphasize self-governance and avoidance of excess. Turns out, such excesses can damage your physical and mental health. Not only that, but they negatively impact your ability to fully enjoy sex.

Researchers note that optimal sexual health requires a complex interplay involving endocrine system function, neurological health, vascular health, and emotional wellness (Mollaioli, Ciocca, Limoncin, Di Sante, Gravina, Carosa, Lenzi, & Jannini, 2020). Said another way, any habit or pattern that damages your blood vessels, nerves, disrupts your hormones, or leads to emotional distress can have a significant negative impact on your ongoing ability to enjoy a healthy and robust sex life. The scriptures were given to us to enhance our lives, not restrict us from the pleasures God has given us to enjoy.

Benefits of a healthy sex life

A healthy sex life predicts an improved sense of well being, improved self-esteem, better relationships, and is associated with greater overall physical health (Mollaioli et al., 2020). With care, a healthy, satisfying and active sex life including intercourse can be enjoyed–even with relative intercourse frequency such as twice a month or more–into your 80’s and 90’s!!! (Lee, Nazroo, O’Connor, Blake, & Pendleton, 2016). Conversely, failure to guard your health can lead to numerous problems, including erectile dysfunction, anxiety, pain, dissatisfaction, and a low level of sexual desire (Lee et al., 2016). Indeed, sexual dysfunction can be an early warning sign of various physical and psychological disorders/ diseases (Bostock-Cox, 2015).

Habits and health factors that predict sexual dysfunction

Not every factor impacting our sex lives is directly within our control. However, the following habits or health factors ARE modifiable. Failure to change these habits, or address these health factors if present, strongly predicts sexual dysfunction:

  • Obesity
  • Smoking (raises erectile dysfunction risk by 50%, reduces stimulation to genitals by 30% immediately after smoking, ex-smokers have rates of erectile dysfunction 30% higher than non-smokers)
  • Sedentary lifestyle/ no routine exercise
  • Hypertension
  • Diabetes
  • Cardiovascular disease
  • Depression
  • Self-rated health status of fair to poor health
  • Alcohol consumption in excess (binge drinking increases risk of erection dysfunction in males, alcohol dependence in women decreases desire and quality of orgasm)
  • Drug use/ abuse–including marijuana (for males) as it reduces testosterone levels, though marijuana may enhance drive in females (Feldhaus-Dahir, 2009; Lee et al., 2016; Mollaioli et al., 2020)
Smoking reduces genital sensitivity in the short-term, while increasing risks of erectile dysfunction in the long-term (Image credit: Basil MK at Pexels)

If you have any of the above conditions, addressing them through partnership with healthcare providers along with a serious pursuit of healthy dietary and lifestyle changes can mean improvements for your sex life now and into the future!!! Other factors that may reduce sexual function or desire include mental health conditions such as anxiety, psychological stress, and disharmony within a relationship. Certainly, low testosterone levels are a risk factor as well, for both men and women (Bostock-Cox, 2015).

Medications such as beta-blockers (often given for anxiety, heart rhythm disorders, and high blood pressure), estrogen hormone therapy, anti-depressant medications, and various psychiatric medications can negatively impact sexual function (Bostock-Cox, 2015; Feldhaus-Dahir, 2009). If you have concerns that your medications may be impeding your sex life, discuss such concerns with your health care provider. Many times alternative medications might be found to treat the underlying medical concern while having less of an impact on sexual function (Bostock-Cox, 2015).

Obesity and sexual dysfunction

Obesity negatively impacts sexual health due to a number of factors. High blood pressure, high cholesterol, cardiovascular disease, and diabetes occur more commonly in persons who are obese (Mollaioli et al., 2020). Further, obese people experience negative psychological impacts such as depression, perceiving/ experiencing social stigmas, and perceiving/ experiencing weight-related discrimination.

Research notes as many as 1 in 5 persons with obesity experience pain during sex, sexual dissatisfaction (females), erectile dysfunction (males), and poor arousal levels/ low levels of sexual desire (Mollaioli et al., 2020). For men, a body mass index (BMI) over 28.7 is linked to a 30% increase in erectile dysfunction compared those with a normal BMI under 25. Complications from overweight/ obesity can involve dysfunction of the lining of the blood vessels leading to a decreased ability for the vessels to dilate even before the onset of other cardiovascular disease features (Mollaioli et al., 2020). Plant-based diets are strongly associated with reduced rates of obesity and obesity related illnesses (see linked post for data and references).

Physical activity and sexual health

Research has demonstrated improvements in blood sugar control as well as improved vascular function and lower rates of erectile dysfunction for those that exercise routinely at moderate to vigorous levels (Mollaioli et al., 2020). One study found that 8 weeks of exercise lasting 45-60 minutes per day improved erections in men with hypertension when compared against a control group that did not exercise. Another study found exercising 150 minutes per week over a 3 month period resulted in significant improvements in erection quality and improvements in the health of the cells lining the blood vessels of the participants (Mollaioli et al., 2020).

For women, a lack of exercise doubles the rates of sexual dysfunction! For those dependent on medications for erectile dysfunction, exercise nearly doubled the efficacy of these drugs!! Three hours of aerobic exercise per week over a three month period for men increased the erection medication efficacy to nearly 80% versus approximately 40% in the control group! (Mollaioli et al., 2020).

Exercise in the right amounts can boost mental and physical health as well as improve sexual function (Image credit: Immortal Shots at Pexels)

In additional to improved vascular health and blood sugar control, routine exercise improves other factors related to sexual health. Exercise improves self-esteem, body image, can improve mood, sleep quality, and can reduce anxiety and depression severity (Mollaioli et al., 2020). For the sake of immune system health and hormonal balance (including testosterone to cortisol ratios), such exercise bouts should be kept to within an hour or less per episode (see my post “Healthy Lifestyle & Still Getting Sick? Part 2: Training Approaches” for more information on optimal versus harmful amounts of exercise and training in terms of immune system function and hormonal balances).

Mediterranean diet protects against erectile dysfunction & sexual dysfunction in males and females

A Mediterranean diet has demonstrated efficacy in helping people maintain a lower BMI as well as improving sexual health and preventing erectile and sexual dysfunction (Mollaioli et al., 2020). Mediterranean diets are predominantly plant-based!!! Legumes, vegetables, fruits, whole grains, nuts, olive oil, with very limited or no intake of meat, dairy, or processed foods characterizes the Mediterranean diet. Not only does the plant-dominant Mediterranean diet improve your sex life, it is also delicious!!!

A reduction in weight for obese participants resulted in improvements in the function of insulin, boosted testosterone, and boosted erection quality in diabetic and non-diabetic participants (Mollaioli et al., 2020). Mediterranean diets improve insulin sensitivity, reduce inflammation, provide substantial amounts of antioxidants, and are believed to improve vascular function. Not only does the Mediterranean diet address the physical risk factors for sexual dysfunction, but research has also demonstrated reductions in anxiety and depression upon adopting the diet (Mollaioli et al., 2020).

Insufficient stress management can sabotage your sex life

Its very important to note that I listed “insufficient stress management” as opposed “stress” as a source of sabotage for your sex life. As I explain with supporting research in a separate post titled “Stress & Anxiety can be…Good?,” stress itself can be a motivator and driver of goal achievement and success. However, it is important that stress is offset by restorative habits and rest time that allow for proper resetting of hormone levels and recovery in between stress events (Dhabhar, 2018).

Failure to recover properly in between stress events leads to chronic elevations of cortisol and decreases subsequently in testosterone, estrogen, progesterone, androstenedione, dehydroepiandrosterone and other sex related hormones (Mollaioli et al., 2020). These hormone imbalances lead to decreases in sexual desire and decreased physical arousal. An interesting research study noted that men taking medications for erectile dysfunction who were trained in diaphragmatic (abdominal) breathing and muscle relaxation techniques had improved erections over and above those who took medications alone! (Kalaitzidou, Venetikou, Konstadinidis, Artemiadis, Chrousos, & Darviri, 2014 as cited in Mollaioli et al., 2020).

Stress management is critical for a healthy sex life–stress is inevitable, restorative practices are essential (Image credit: Luis Quintero at Pexels)

Researchers also noted lower levels of morning cortisol in the men that performed the abdominal breathing and muscle relaxation techniques (Kalaitzidou et al., 2014 as cited in Mollaioli et al., 2020). Even when psychologically aroused, genital arousal can be hampered when people report feeling high levels of chronic stress. Distractions in addition to hormonal factors can interfere with physical arousal (Mollaioli et al., 2020). As I note in the post “Stress & Anxiety can be…Good?,” stress can NOT be avoided and has numerous positive effects. However, it is important that relaxation techniques such as meditation, practice of faith, and other mitigating practices are used to allow the body and mind to reset.

Pornography and sexual satisfaction

Frequent use of pornography has been repeatedly linked in the research to decreased sexual satisfaction (Miller, McBain, Li, & Raggatt, 2019). Also, the use of pornography could not be attributed to any underlying relationship dissatisfaction, meaning persons were not driven to the pornography due to dissatisfaction already existing in a relationship (Miller et al., 2019). As such, pornography use regardless of relationship satisfaction resulted in a reduction in sex life satisfaction!!!

The researchers also found masturbation tied to porn use frequency was negatively associated with sexual satisfaction and relationship satisfaction (Miller et al., 2019). The researchers noted potential causative factors associated with frequent pornography related masturbation may involve increases in post-orgasm refractory periods leading to decreased arousal when attempting sex with a partner. Separate research notes that pornography use can increase a person’s dissatisfaction with their partner’s sexual appearance and sexual performance (Zillmann & Bryant, 1988 as cited in Miller et al., 2019).

Research into pornography and sexual / relationship satisfaction is rife with confounding factors such as religious views, morality, factors leading to use of pornography in the first place, etc. The strength of the negative effects also vary in the research. However, as noted already, numerous research studies across various nations and even various time periods tend to repeatedly find negative associations between pornography frequency and sexual satisfaction (Miller et al., 2019)–a theme that can hardly be ignored if you desire improvements in your own sex life. I tackle the subject of porn and sexual health in greater detail in my post “How Porn is Wrecking Our Sex Lives (and more): Current Evidence.“

Summary

If you want to maximize your sexual health and enjoyment, take care of your body and your mind!! The choices you make in your past-time activities, the foods you eat, your decision to exercise or not exercise, and your ability to find and practice restorative activities all impact your ability to enjoy one of our greatest God-given experiences–SEX! Maximize your physical health, maximize your ability to manage stress and cope with the challenges you face, and maximize your pleasure!!! Live well!

Thanks for reading, I hope you enjoyed! Feel free to share this post, and/ or sign-up on my mailing list to receive notice when I release new posts!! Sincerely, Donovan

References

Bostock-Cox, B. (2015). Long term conditions, medication and sexual health. Practice Nurse, 45(11), 22–25. Retrieved from http://web.a.ebscohost.com.lopesalum.idm.oclc.org/ehost/detail/detail?vid=8&sid=59399d50-2488-48ee-858a-698c9443ddea%40sdc-v-sessmgr02&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=111058850&db=cin20

Dhabhar F. S. (2018). The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in neuroendocrinology, 49, 175–192. https://doi.org/10.1016/j.yfrne.2018.03.004

Feldhaus-Dahir, M. (2009). The Causes and Prevalence of Hypoactive Sexual Desire Disorder: Part I. Urologic Nursing, 29(4), 259–263. Retrieved from http://web.a.ebscohost.com.lopesalum.idm.oclc.org/ehost/pdfviewer/pdfviewer?vid=8&sid=5acbcc7d-b7ca-426f-b4f5-bf837533a2be%40sdc-v-sessmgr03

Lee, D. M., Nazroo, J., O’Connor, D. B., Blake, M., & Pendleton, N. (2016). Sexual Health and Well-being Among Older Men and Women in England: Findings from the English Longitudinal Study of Ageing. Archives of Sexual Behavior, 45(1). pp. 133-144. ISSN 0004-0002

Miller, D. J., McBain, K. A., Li, W. W., & Raggatt, P. T. F. (2019). Pornography, preference for porn‐like sex, masturbation, and men’s sexual and relationship satisfaction. Personal Relationships, 26(1), 93–113. https://doi-org.lopesalum.idm.oclc.org/10.1111/pere.12267

Mollaioli, D., Ciocca, G., Limoncin, E., Di Sante, S., Gravina, G. L., Carosa, E., Lenzi, A., & Jannini, E. A. F. (2020). Lifestyles and sexuality in men and women: the gender perspective in sexual medicine. Reproductive Biology & Endocrinology, 18(1), 1–11. https://doi-org.lopesalum.idm.oclc.org/10.1186/s12958-019-0557-9

How to Time Your Meals, How Frequent You Should Eat, and Research on Fasting!

Plant-based Diets, Entomophagy, and Evidence

What effects do meal timing, frequency, content, and fasting duration have on health? Beyond often-contradicting hype, what does the research say? (Image credit: Trang Doan at Pexels)

Eat small meals 5 to 6 times a day to minimize hunger and maximize muscle gains. No, that’s all wrong…eat once a day, that’s how we are designed to eat! Wait, that’s seems extreme–maybe intermittent fasting is the answer–eat all your meals within an 8 hour window!! Or should I try to fast every other day, or every two days, or…ahhhhh!! So many opinions, so many books, so many testimonials! Optimal meal timing, optimal meal frequency, and fasting for optimal health–what does the research say?

Warning: certain medications (including but not limited to diabetic medications, blood pressure medications, and “blood thinner” medications) may need adjusted if there are major changes made to a diet regimen. Consequences may include harm or even death if these medications are not adjusted appropriately to match significant changes in your dietary patterns. If you take medications or have an underlying medical condition, discuss any plans to alter dietary patterns with your medical provider PRIOR to altering your current patterns.

Intermittent fasting and meal timing in the world’s longest lived populations

Researcher and professor Valter Longo PhD has an impressive resume. He serves as Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California –Leonard Davis School of Gerontology. Not only that, he also serves the role of Director of the Longevity and Cancer Program at the IFOM Institute of Molecular Oncology in Milan, Italy. His research into diet, meal timing, fasting, and aging are science-based and powerfully insightful. Much of his research to date is summarized in his book, The Longevity Diet (2018), available here.

Dr. Longo describes dietary habits of the world’s longest living, healthiest aging populations. His findings match the findings touted at Bluezones.com. Blue Zones are global hot spots where populations are found to age well, with:

  • Lower rates of cancer
  • Lower rates of osteoporosis
  • Lower rates of heart disease and vascular disease
  • Lower rates of Alzheimer’s disease
  • Preservation of sex lives into their 90’s in some cases! (Mishra, 2009)

Dietary patterns of long-lived populations supports the value of breakfast and feeding time windows of 11 to 12 hours per day

Meal patterns in these regions note a concentration of calories in the first part of the day, with the evenings consisting of little to no caloric intake (Bluezones.com, 2020). The vast majority of these calories are plant-based, coming from beans, fruits, grains, and vegetables. Dr. Longo (2018) agrees with these dietary patterns, strongly recommending those desiring optimal health consume breakfast and eat a plant-based diet.

Additionally, Long (2018) recommends eating meals two to three times per day with one small, low-sugar, approximately 100-calorie snack. These meals should be consumed within 11 to 12 hours, to allow a fasting state of 12-13 hours. If your goal is weight loss, Longo (2018) recommends two meals with a separate 100 calorie small snack replacing the third meal. If your weight is low or your caloric needs are higher, recommendations are for three meals and a 100 calorie, low sugar snack consumed within an 11 to 12 hour period. Longo (2018) also recommends small servings of low mercury fish twice per week, whereas Bluezones.com recommends 95-100% plant-based diets.

Blue Zone regions routinely consume their calories early in the day, with fasting periods of 12 to 13 hours overnight (Image credit: Samuel Walker at Pexels)

Interestingly, while recommending fasting periods of 12-13 hours, Longo (2018) recommends against regular intermittent fasting of longer time periods such as 14-16 hours. He argues that such prolonged fasting periods raise stress hormone levels, are unnecessary, raise risks of gall stones, and even potentially increase risks of cardiovascular disease (Longo, 2018). Instead, for those who desire to explore the benefits of more intensive fasting periods, he proposes periodic fasting mimicking diets of 4-5 days duration.

Longo (2018) emphasizes the need for clearance from a medical provider before trying a fasting mimicking diet. The fasting mimicking diet consists of a 4-5 day period of restricted calories, such as 1,100 calories on the first day, then 800 calories daily from days 2-5. There are numerous important nuances to the fasting mimicking diet that are beyond the scope of this post. Those interested in learning more should refer to Longo’s book referenced above. Research studies on fasting mimicking diets are fascinating, though mostly consist of animal studies with some limited human studies to date.

Meal timing, frequency, and current research findings

“Eat like a king in the morning, a prince at noon, and a peasant at dinner” (Moses ben Maimon or Maimonides. 1135-1404) (as cited in Paoli, Tinsley, Bianco, & Moro, 2019, para 1)

Historical eating patterns versus modern patterns

Researchers note the frequent food intake pattern of three meals per day plus two or more snacks per day (5 or more episodes of food intake per day) is a modern phenomena (Paoli et al., 2019). For example, Romans were noted to eat a light, quick breakfast, light lunch, and heavier meal around 4:00pm (Paoli et al., 2019). Any more than this was believed to be unhealthy. Breakfast took on a more significant role during the medieval ages and again during the industrial revolution time period. These patterns appear to align with findings in both the Blue Zones and Dr. Longo’s recommendations described above, supporting 3-4 episodes of food intake per day. Eating late at night, including heavy meals later at night, became more common with the advent of artificial lighting (Paoli et al., 2019).

Meal frequency and health implications: where we got the notion of five or more “meals” (meals and snacks) per day

Research findings in the 1960’s noted higher cholesterol profiles in persons who gorged themselves with one or two meals daily versus those that ate more frequently with smaller meals (Paoli et al., 2019). The research findings held up even when accounting for age, alcohol intake, smoking, blood pressure, waist to hip measurements, body mass index and calorie/ nutrient intake. These findings were further supported with additional research conducted through the 80’s, 90’s, and up to current times (Paoli et al., 2019).

Indeed, eating one to two meals per day versus four to five meals per day has been associated with increased risk of diabetes (Mekary, Giovannucci, Willet,, van Dam, & Hu, 2012 as cited in Paoli et al., 2019), cardiovascular disease (Cahill, Chiuve, Mekary, Jensen, Flint, Hu, & Rimm, 2013 as cited in Paoli et al., 2019) and obesity (Holmback, Ericson, Gullberg, & Wirfalt, 2010 as cited in Paoli et al, 2019). While research supporting four or more meals per day spans more than 5 decades, more recent research on more than 50,000 Seventh Day Adventists has found that having more than three meals per day is associated with a greater BMI. Additional recent research also has linked frequent snacks to obesity and diabetes (Paoli et al., 2019). So what are we to believe?

Meal timing, content, and regularity appear to be more important than meal frequency

Meal time regularity, timing during the day, and content appear to be a key factors in determining the impacts of meals, satiety, and weight management. This is as opposed to focusing necessarily on meal frequency (Longo, 2018; Paoli et al., 2019). Our hormones, metabolism, and circadian rhythms appear to favor predictability (Kessler & Pivovarova-Ramich, 2019; Paoli et al., 2019). For example, those that eat only one or two meals per day may be less consistent in terms of their meal timing…

This in turn can lead to excess sensations of hunger and overfeeding. Conversely, when these meals are regularly timed, particularly if associated with a longer fasting period overnight, less frequent feedings are associated with better weight management (Paoli et al., 2019). Gorging in relation to excess hunger can lead to surges in insulin and cholesterol production (Paoli et al., 2019).

Our biological clocks governing circadian rhythms appear to favor regularity and predictability (Image credit: Pixabay at Pexels)

Front load your calories: breakfast with the most intake, taper down through the day

Our bodies are wired to respond with heightened metabolic activity early in the day, tapering off towards the evening as we wind down and then sleep (Kessler & Pivovarova-Ramich, 2019). In both animal and human studies, eating during the “wrong time”–such as when nocturnal animals are fed during daylight hours, or when humans eat larger meals late in the day to overnight hours–leads to metabolic and hormonal disruptions with significant health implications. Such patterns result in decreased insulin sensitivity, increased blood sugar levels, decreased metabolism of fatty acids, and disruptions to our circadian rhythms (Kessler & Pivovarova-Ramich, 2019).

Patterns established in the research show favorable health results when humans consume a larger breakfast versus when humans consume the exact same number of calories late in the day (Kessler & Pivovarova-Ramich, 2019). Those that ate the larger breakfast instead of the equivalent-calorie large supper had improved blood sugar levels, reported less hunger, had lower insulin levels, and lower grehlin (hunger hormone) levels. Also interesting, late or delayed eating resulted in disruptions in sleep hormones and stress hormones.

Those trying to lose weight when following a low calorie diet lost more weight if they ate breakfast versus delaying their intake till lunch time (Kessler & Pivovarova-Ramich, 2019). Why is this? It appears that our pancreatic beta-cells (which produce insulin), our body tissue’s sensitivity to insulin, along with our ability to metabolize calories effectively are governed by our circadian cycles to function most effectively in the early part of the day. These processes decrease in function later into the day and evening (Kessler & Pivovarova-Ramich, 2019).

Research on 51,529 healthy males (monitored from 1992 up to 2008) found that those that regularly ate breakfast had lower rates of cardiovascular disease during the study’s time period (Cahill, Chiuve, Mekary, Jensen, Flint, Hu, & Rimm, 2013 as cited in (Paoli et al., 2019). These findings were further supported in a subsequent study of 26,902 American men aged 45 to 82 years. Those that ate breakfast regularly had an approximately 30% lower rate of heart disease. Late night eating on the other hand raised cardiovascular disease rates by 55% (Cahill, Chiuve, Mekary,, Jensen, Flint, Hu, & Rimm as cited in Paoli et al., 2019).

Eating breakfast routinely is repeatedly and consistently linked to better health outcomes (Image credit: Daria Shevtsova at Pexels)

Research supports eating your meals within an 8-12 hour period

Intermittent fasting is gaining recognition both in the popular media and in the research literature for its ability to improve health through a number of physiologic mechanisms. For example, overweight individuals who restricted their meal intake to a 10 hour window were able to sustain weight loss, boost their energy levels and reported improved sleep (Gill & Panda, 2015 as cited in Kessler & Pivovarova-Ramich, 2019). While fat mass decreased during time restricted feeding protocols in resistance-trained males, muscle tissue was preserved (Moro et al., 2016 as cited in Kessler & Pivovarova-Ramich, 2019) Intermittent fasting is also useful in stimulating cellular autophagy.

Autophagy is described as follows: “an intracellular process that mediates protein degradation, organelle turnover, and recycling of cytoplasmic components, is a fundamental process to combat cellular stress and preserve normal cell function” (Paoli et al., 2019, part 4 para 5). Autophagy is believed to play a significant role in protecting against diabetes, heart disease, hypertension, cancer, neuro-degeneration, and organ dysfunction (Antunes et al, 2018; Paoli et al., 2019). Autophagy occurs normally at a baseline level but can be boosted with fasting times beginning at around 12 hours, but increasing most notably at 16 hours or more, or during alternate day fasting patterns with at least two 24 hour periods of fasting per week, or when fasting for 3 day cycles every two weeks or more (Antunes et al., 2018; Kessler & Pivovarova-Ramich, 2019).

Time restricted feeding is noted to result in lower inflammatory cytokines such as tumour necrosis factor a, interleukin 6, and interleukin 1b in humans (Moro et al., 2016 as cited in Paoli et al., 2019). Further, time restricted feeding appears to boost parasympathetic (rest and digest) nervous system activity, reducing heart rate and blood pressure. However, consistent with research cited above, eating only one meal per day specifically between 5 to 9 pm was associated with elevated blood pressure and cholesterol (Paoli et al., 2019).

Summary

In summary, research based on randomized controlled trials, prospective cohort studies, observational studies, and epidemiological studies, along with expert opinion supports the following principles:

  • Limit your food intake time windows to 8-12 hours, fast after your last meal of the day for 12 – 16 hours before eating breakfast the next day
  • If possible, stop eating by 3 or 4 pm (Paoli et al., 2019)
  • Eat the majority of your calories in the early part of the day
  • Eat 2 – 4 “meals” per day (“meals” include snacks)
  • Do NOT skip breakfast
  • Eat a predominantly plant-based diet
  • Research at this time supports MORE than 1 meal per day versus eating only 1 meal per day
  • Regular intermittent fasting of 12-16 hours per day appears to boost autophagy over baseline rates without the discomfort or risks associated with prolonged fasting.
  • More extreme regimens: If cleared and guided by a medical provider, in order to boost cellular autophagy, various PERIODIC longer fasting regimens (such as a fasting mimicking diet, 24-hour fasts up to 3-day fasts, or other options might be explored)–WARNING! Prolonged fasting regimens may be dangerous or even fatal if you take diabetic or blood pressure medications! There may be additional risks to such prolonged regimens based on various health conditions. Check with your medical provider before undertaking prolonged fasting regimens!

As we learn more about the science of meal intake timing, meal content, and fasting windows, it appears we have additional tools to support our goals of prolonging or restoring health. Any adjustment to an existing routine can be uncomfortable initially. For me, I started first by eliminating my 7-8 pm snack.

After getting used to this change, I eventually eliminated my 6:00 pm dinner. My body adjusted pretty quickly, and I routinely now eat my last meal at 3:00 or 4:00 pm. I do not feel hungry at night, and do not wake up hungry in the middle of the night. I believe anyone can adopt these changes in their lives, even if starting out by changing one meal at a time to a plant-based meal, or by eliminating one late snack or meal at a time. Small changes can accumulate into dramatic life changes and new healthy habits in time. Take charge of your health and life, even if only one step at a time!

Thanks for reading, I hope you enjoyed! Feel free to leave a comment, share, and/ or sign-up on the e-mail list to receive notice of new posts!

Related posts

Plant-Based Diet: Claims, Evidence, and…What do the Scriptures Say?

“Vegan?…What, do you want to live forever?”

Evidence at a Glance: Plant-Based Diet Benefits

Protein! Sources, Amounts, & Health: Current Evidence

A Brief Commentary on Popular Diet Trends and their Absurdities

References

Antunes, F., Erustes, A. G., Costa, A. J., Nascimento, A. C., Bincoletto, C., Ureshino, R. P., Pereira, G., & Smaili, S. S. (2018). Autophagy and intermittent fasting: the connection for cancer therapy?. Clinics (Sao Paulo, Brazil), 73(suppl 1), e814s. https://doi.org/10.6061/clinics/2018/e814s

Bluezones.com. (2020). Top 10 best Blue Zones breakfast ideas. Retrieved from https://www.bluezones.com/2018/06/best-breakfast-ideas-for-eating-breakfast-like-a-king/

Longo, V. (2018). The Longevity Diet. New York, NY: Penguin Random House

Kessler, K., & Pivovarova-Ramich, O. (2019). Meal timing, aging, and metabolic health. International journal of molecular sciences, 20(8), 1911. https://doi.org/10.3390/ijms20081911

Mishra B. N. (2009). Secret of eternal youth; teaching from the centenarian hot spots (“blue zones”). Indian journal of community medicine : official publication of Indian Association of Preventive & Social Medicine, 34(4), 273–275. https://doi.org/10.4103/0970-0218.58380

Paoli, A., Tinsley, G., Bianco, A., & Moro, T. (2019). The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients, 11(4), 719. https://doi.org/10.3390/nu11040719

Valterlongo.com. (2019). Valter Longo. Retrieved from https://valterlongo.com/biography/

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