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I'm back with another questions and answers session hitting topics like raw vs. cooked food, athletic starvation/energy availability, rest days, intuitive eating, and more. Please consider leaving a review on Apple Podcasts and subscribing wherever you listen to podcasts.
Outside Magazine article: https://www.outsideonline.com/2201466/are-endurance-athletes-more-susceptible-getting-diabetes
Today on the show we have a very special surprise for you: a repost of Thought For Food's What's the Deal with Fiber episode that Aaron and I recorded back in February of last year as part of our Fiber February campaign. If you're a previous listener and follower of TFF then you'll remember this and will be a nice refresher, a blast from the past. But if you're new, my dear friend Aaron Stuber and I started a podcast back in 2016 called Thought For Food which was focused on evidence-based nutrition science and one of our hallmark things was the What's the Deal series, where we dove deep into a nutrition topic to look at the body of scientific literature to help you better understand potentially confusing areas of nutrition. Since Aaron and I have since stepped away from Thought For Food, yet I'm still quite nostalgic, I felt compelled to honor TFF by occasionally reposting old episodes here for good times sake. AND - I am planning on reviving and continuing the What's the Deal series here on In The Flow, so hopefully listening to this will get you stoked for that.
We break down everything you need to know about fiber from a zoomed out, public health perspective all the way down to the mechanisms of action at the physiology level. We’ll define fiber and talk about how much we need, and much more. Be sure to check out my Make Pooping Great Again TEDx talk which was born from the research done for this episode.
Epidemiology:
https://www.ncbi.nlm.nih.gov/pubmed/19442166
https://www.ncbi.nlm.nih.gov/pubmed/24846385
https://www.ncbi.nlm.nih.gov/pubmed/11288049
https://www.ncbi.nlm.nih.gov/pubmed/18953766
Mortality:
https://academic.oup.com/aje/article/180/6/565/2739168
https://www.ncbi.nlm.nih.gov/pubmed/25858689
https://www.ncbi.nlm.nih.gov/pubmed/25411285
Cardiovascular Disease:
https://www.ncbi.nlm.nih.gov/pubmed/8627965
http://www.bmj.com/content/347/bmj.f6879
https://www.ncbi.nlm.nih.gov/pubmed/9925120
https://www.ncbi.nlm.nih.gov/pubmed/12145012
https://www.ncbi.nlm.nih.gov/pubmed/14747241
https://www.ncbi.nlm.nih.gov/pubmed/13375489
https://www.ncbi.nlm.nih.gov/pubmed/21940758
https://www.ncbi.nlm.nih.gov/pubmed/23045195
Stroke:
https://www.ncbi.nlm.nih.gov/pubmed/23539529
https://www.ncbi.nlm.nih.gov/pubmed/23317525
Cancer:
https://www.ncbi.nlm.nih.gov/pubmed/21775566
https://www.ncbi.nlm.nih.gov/pubmed/22234738
https://www.ncbi.nlm.nih.gov/pubmed/22350922
https://www.ncbi.nlm.nih.gov/pubmed/1333426
Type 2 Diabetes:
https://www.ncbi.nlm.nih.gov/pubmed/12197996
https://www.ncbi.nlm.nih.gov/pubmed/10837285
https://www.ncbi.nlm.nih.gov/pubmed/15277155
https://www.ncbi.nlm.nih.gov/pubmed/18039988
Constipation:
https://www.ncbi.nlm.nih.gov/pubmed/14972075
Diverticular Disease:
https://www.ncbi.nlm.nih.gov/pubmed/9521633
Crohn’s Disease
https://www.ncbi.nlm.nih.gov/pubmed/21542068
https://www.ncbi.nlm.nih.gov/pubmed/23912083
Ulcerative Colitis:
https://www.ncbi.nlm.nih.gov/pubmed/12769445
Mechanisms of Action:
https://www.ncbi.nlm.nih.gov/pubmed/21095057
https://www.ncbi.nlm.nih.gov/pubmed/24652102
https://www.ncbi.nlm.nih.gov/pubmed/23319119
https://www.ncbi.nlm.nih.gov/pubmed/24388214
https://www.ncbi.nlm.nih.gov/pubmed/24390544
https://www.ncbi.nlm.nih.gov/pubmed/24495527
https://www.ncbi.nlm.nih.gov/pubmed/10235221
https://www.ncbi.nlm.nih.gov/pubmed/25198138
https://www.ncbi.nlm.nih.gov/pubmed/23385525
https://www.ncbi.nlm.nih.gov/pubmed/9214697
http://gut.bmj.com/content/63/12/1913
https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-016-0189-7
https://www.sciencedirect.com/science/article/pii/S0889855317301395?via%3Dihub#!
This week on the pod, I share my 5 favorite foods and 5 favorite meals for athletes either new to plant-based eating or who want to simply add some new ideas into their routine. It can seem daunting to start eating more plants as an athlete, and what to even buy at the grocery store is the first hurdle to overcome. So I’ve chosen 5 foods and 5 meals (which include all of the foods) to get you started, and each one is evidence-based for health and performance, and also inexpensive and accessible at any standard grocery store. You’ll also hear from my buddies Vic and Ian who are vegan jedi masters, share their favorites and some tips.
Foods:
sweet potatoes
blackstrap molasses
arugula
tofu/beans
berries
Meals:
smoothie bowl
tofu scramble burrito
overnight oats
sweet potato rice bowl
epic salad
And if you have a question about performance nutrition, sports science, meditation, the difference in airspeed between a european and african swallow, then send me your question to jackson@intheflownutrition.com and if you're feeling especially spicy, you can record yourself asking it in the voice memos app on your phone and send it to me to play on the air like Ian and Vic did for this episode. That sounds like a fun way to do Q&A.
With recent headlines claiming “everything we thought we knew about nutrition is wrong” and that meat is back, on this installment of The Research Report I discuss the new set of papers published in the journal Annals of Internal Medicine and figure out what they really say, and the implications of the sensational clickbait sweeping the media.
Annals paper(s): https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from
Harvard response: https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/
Marion Nestle’s response: https://www.foodpolitics.com/2019/09/eat-as-much-meat-as-you-like/
David Katz’s response: https://www.linkedin.com/pulse/meat-eating-your-health-really-news-david/
True Health Initiative response: https://www.truehealthinitiative.org/news2019/true-health-initiative-respectfully-disagrees/
Previous review on sugar intake: https://annals.org/aim/fullarticle/2593601/scientific-basis-guideline-recommendations-sugar-intake-systematic-review
Current and Future Landscape of Nutritional Epidemiologic Research: https://jamanetwork.com/journals/jama/article-abstract/2712745
HEALM: https://bmcmedresmethodol.biomedcentral.com/articles/10.1186/s12874-019-0811-z
Med diet and CVD: https://www.ncbi.nlm.nih.gov/pubmed/29897866
Diabetes Prevention Program: https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp
Meat Intake and Mortality: https://www.ncbi.nlm.nih.gov/pubmed/19307518
BMJ meat intake and mortality: https://www.bmj.com/content/365/bmj.l2110
Atlantic Article, beans over beef: https://www.theatlantic.com/health/archive/2017/08/if-everyone-ate-beans-instead-of-beef/535536/
Science reducing food’s impacts on the environment: https://science.sciencemag.org/content/360/6392/987
Beyond Meat vs. cow meat: http://css.umich.edu/publication/beyond-meats-beyond-burger-life-cycle-assessment-detailed-comparison-between-plant-based
Bacon and controversy: https://blogs.bmj.com/bmj/2019/10/09/bacon-rashers-statistics-and-controversy/?utm_campaign=shareaholic&utm_medium=twitter&utm_source=socialnetwork
It’s always exciting to learn about someone who is doing making an impact in the area that I’m passionate about - performance nutrition for mountain athletes - and having the opportunity to chat with them about their perspectives and philosophies. So I was thrilled to sit down and chat with Performance Dietitian, Rebecca Dent, to talk nutrition requirements for ultraendurance, plant-based considerations, fad diets, and the connection between flow and what we eat.
Rebecca holds a bachelor's in Applied Human Nutrition and Dietetics from the University of Wales Institute of Cardiff and a masters in sport nutrition from Loughbourough University and as you'll hear, started her career working for the British Ski Academy in Chamonix and eventually the Scotland Institute of Sport, and continued her education and experience with a sport nutrition diploma with the International Olympic Committee. She's worked with a variety of elite and amateur athletes across many disciplines of sport, including mountaineering and climbing, ultrarunning, adventure racing, and winter sports, and even helped professional British climber Shauna Coxsey as a nutritionist en route to a Tokyo 2020 olympic qualification. Rebecca now has her own nutrition consulting services for health and sport at https://www.rebeccadent.co.uk
Check out my previous conversation with Scott Johnston of Uphill Athlete, where Rebecca contributes as a high performance dietitian in their nutrition forum.
As always, be sure to subscribe to the podcast wherever you listen, such as Apple Podcasts or Spotify. And if you’d like more interesting news, resources, and content related to the themes of In The Flow delivered to your inbox every Friday, subscribe to the Friday Flow newsletter: http://bit.ly/intheflowletter
Thank you for listening!
-J