Intermittent Fasting Diet Plan Example

Butter Bean Soup with Ham and Cabbage can be made with dried or canned beans.

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Split Pea Soup with Ham, Bay Leaves, Epazote, and Red Bell Pepper is delightfully Phase One.

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Valentine's Day is almost here, and I've got you covered with some low-sugar or sugar-free chocolate treats.



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Here's a Phase One turkey salad to get you back to reality after Thanksgiving!

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A favorite slow cooker black bean chili, thickened with refried beans and flavored with lime and cilantro.

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We are what we eat! Acknowledged, but does this also go for your hormones and different in protein intakes? Lets have another look at the contemporarily available research to figure that out.

In recent study in the International Journal of Sport Nutrition and Exercise Metabolism a group of researchers from the Faculty of Physical Education and Recreation at the University of Alberta reports: "Supplementing a typical daily food intake consisting of 0.8 g of protein·kg-1·d-1 with a whey protein isolate (an additional 0.8 or 1.6 g·kg-1·d-1) [...] had no effect on glucose, insulin, testosterone, cortisol, or growth hormone following the final meal" (Forbes. 2013).

I know, anything else would have been a real shocker. What it wouldnt be, though, is a total surprise. If you dig through the available literature you can easily find data that would support the scientists assumption that doing an experiment "to investigate the effects of a controlled typical one day diet supplemented with two different doses of whey protein isolate on blood amino acid profiles and hormonal concentrations following the final meal" (Forbes. 2013) would be a good idea.

True or false? Certainly TRUE!

No, I am not kidding you! We do have plenty of evidence of direct interactions between chronic high vs. low protein intake and the production and metabolism of hormones, like testosterone, cortisol, their corresponding binding proteins, SHGB and CBP, and a whole host of other molecules that act like hormones, although we often dont call them "hormones". Examples? Well, here you go:

• Low protein = low SHBG (Longcope. 2000) - At least in the 1552 men in their "best age" (40-70 years) who participated in a study by scientsts from the University of Massachusetts Medical School the consumption of a diet that had less than the average 80g/day of protein in it lead to decreases in SHBG and corresponding increases in free (~bioavailable) testosterone. Age, dietary fiber, and smoking, on the other hand were positively correlated with SHBG.
• Chronically high protein intakes (40% of total energy) lower testosterone / cortisol ratio (Oi. 2001) - The highly significant increase in cortisol and corresponding decrease in the testosterone to cortisol ratio, Oi et al. report in a 2001 paper have luckily (a) been observed in rodents, only, and thats actually the main finding of the study (b) could be countered by the administration of garlic extract.
  
  

  Figure 1: In rodents, a high protein intake (40% of total energy from casein) will increase cortisol at stable T-levels and thus decrease the testosterone : cortisol ratio (Oi. 2001)

  I can only speculate whether and to which degree the endocrine effects of high protein diets differ between rats and men (the Anderson study discussed below suggests they dont) - and you know I love facts and hate speculations and unsupported hypothesis. So I stick to an assumption I could support, i.e. the supposition that the improvements in testosterone, the researchers observed, when they fed their rodents garlic was mediated  by its glutathione (GSH) boosting effects. These effects - and you as a regular SuppVersity reader know that are not "garlic exclusive". Whey protein, for example will also increase GSH (Bounous. 1989). Obviously whey doesnt increase your testosterone, but a "protein overload" from a glutathione boosting protein source may not have to be countered by GSH boosters in the first place.
• A high protein : carb ratio decreases total testosterone levels in man (Anderson. 1987) - Some people live by the principle that things that mustnt be. As a SuppVersity reader you obviously dont belong to this group of people and will thus be willing to accept that Anderson et al. were able to show that...

  "[...] the testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet (468 ± 34 ng/dl, mean ± S.E.) than during a high protein diet (371 ± 23 ng/d1, p<0.05) and were accompanied by parallel changes in sex hormone binding globulin (32.5 ± 2.8 nmol/1 vs. 23.4 ± 1.6 nmol/1 respectively, p<0.01)." (Anderson. 1987)

  As a SuppVersity reader you are yet also smart enough to know that this data is irrelevant, without adequately measured free testosterone levels: If we do the math and calculate the latter (obviously not 100% accurately), i.e. free testosterone on normal protein diet: 9.4 ng/dL  =  2.01 % vs. free testosterone on high protein + low carb diet: 9.02 ng/dL  =  2.43 %, the difference does no longer look so bad, anyway - does it?
  
  

  Figure 2: Total (TT in ng/dL) and free testosterone (FT in ng/dL), SHBG (µg/L) and testosterone : cotisol ratio after one months on high protein + low carb vs. control (Anderson. 1987)

  This would not change the fact that youd suffered a -42% decrease of the testosterone : cortisol ratio from 60.5 to 35 which occurred in the Anderson study, when the participants were put on a meat, fish, poultry, egg white, and protein supplement based 44% protein, 35% carbohydrates, 21% fat diet.
• A high protein very low calorie diet can increase testosterone levels, but it will do so only if it is used to produce significant weight loss in obese adolescents, whose abundant body fat stores are gnawing away their androgens. In a corresponding study by Brown et al., the eight 11-15-year-old boys and girls where put on liquid (starvation) diets with a protein / carb / fat ratio of 67% / 28% / 5% that containing a total of 492-709 kcal per day.

  Figure 3: Total testosterone levels (ng/dl; left axis) and insulin levels (in µU/ml) in 14 (subj. 3 & 7) and 18 year-old male adolescents before and after 5 weeks on low calorie high protein liquid diets (Brown. 1983)

  As you can see in Figure 3 the significant reduction in body weight (13.5 kg total, 70-75% fat) went hand in hand with improvements in insulin sensitivity and the previously mentioned increase in total testosterone levels in the 14 year-old subjects 3 & 7 and the 18 year-old male adolescents (subject 6) - the only subjects for whom a complete testosterone panel was available.
• High protein diets are driving forces of GH induced skeletal muscle IGF-1 expression (Sanchez-Gomez. 1999) - With IGF-1 being equally important to men and women, it does not matter that the "subjects" in the study at hand were female growing rats that received either a high- or a low-protein diet with crude protein contents of 222 and 83 g/kg respectively.
  
  After 14 days on which the rodents were concamittantly injected with saline control, or growth hormone (rhGH) or recombinant human IGF-I (rhIGF-I) at dosages of 350 and 500µg/day, respectively, Sanchez-Gomes et al. observed that
  

  • Learn more about IGF-1.

    ...the low-protein diet alone reduced IGF-I concentrations in serum and in tissue taken from the gastrocnemius muscle as well as IGF-I mRNA from the same muscle, significantly.
  • ...the high protein diet amplified the retention of injected rhIGF-I in the muscle tissues and was associated with significant improvements of the nitrogen balance
  Based on these results, Myriam Sanchez-Gomez conclude that "the level of dietary protein ingested regulates not only the effect of IGF-I on whole-body N economy but also the regulation of IGF-I gene expression in muscles" (Myriam Sanchez-Gomez. 1999). 
• Increased f 2-hydroxylation of endogenous estrogen with high protein diets could have cancer protective effects (Anderson. 1984) - Certainly far fetched but not impossible is the connection between the increased 2-hydroxylation of endogenous estrogen in response to high protein diets Anderson et al. observed in a 1984 study in male study participants and the significant association between lower ratios an the risk of breast cancer (Liehr. 1996).
  
  

  Table 1: Cox regression of energy-adjusted dietary predictors of breast cancer recurrence and death (Saxe. 1999)

  It goes without saying that this is nothing but a hypothesis - a hypothesis that would yet be supported by a 1999 paper on "dietary predictors of breast cancer recurrence and death" by Saxe et al. which is based on one of the few papers that did not control for "meat" intake (you know that Pizza Salami qualifies as "meat", right?) in which each 5% increase in protein intake was associated with risk reductions of 18% for breast cancer recurrence and 44% for death in premenopausal women (Saxe 1999).
  
  And whats more, the fact that the associations were less pronounced in the post-menopausal study participants (the "low estrogen counterpart", if you will; see Table 1) only support the notion that the protective effects of protein may (at least in part) be mediated by its effects on estrogen metabolism.

References:

• Anderson, K. E., Kappas, A., Conney, A. H., Bradlow, H. L., & Fishman, J. (1984). The influence of dietary protein and carbohydrate on the principal oxidative biotransformations of estradiol in normal subjects. Journal of Clinical Endocrinology & Metabolism, 59(1), 103-107.
• Anderson, K. E., Rosner, W., Khan, M. S., New, M. I., Pang, S., Wissel, P. S., & Kappas, A. (1987). Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sciences, 40(18), 1761-1768.
• Bounous, G., Gervais, F., Amer, V., Batist, G., & Gold, P. (1989). The influence of dietary whey protein on tissue glutathione and the diseases of aging. Clin Invest Med, 12(6), 343-9. 
• Brown, M. R., Klish, W. J., Hollander, J., Campbell, M. A., & Forbes, G. B. (1983). A high protein, low calorie liquid diet in the treatment of very obese adolescents: long-term effect on lean body mass. The American Journal of Clinical Nutrition, 38(1), 20-31. 
• Forbes, S. C., McCargar, L., Jelen, P., & Bell, G. J. (2013). Dose Response of Whey Protein Isolate in Addition to a Typical Mixed Meal on Blood Amino Acids and Hormonal Concentrations. International journal of sport nutrition and exercise metabolism. 
• Liehr, J. G., & Ricci, M. J. (1996). 4-Hydroxylation of estrogens as marker of human mammary tumors. Proceedings of the National Academy of Sciences, 93(8), 3294-3296.
• Longcope, C., Feldman, H. A., McKinlay, J. B., & Araujo, A. B. (2000). Diet and sex hormone-binding globulin. Journal of Clinical Endocrinology & Metabolism, 85(1), 293-296. 
• Sanchez-Gomez, M., Malmlöf, K., Mejia, W., Bermudez, A., Ochoa, M. T., Carrasco-Rodriguez, S., & Skottner, A. (1999). Insulin-like growth factor-I, but not growth hormone, is dependent on a high protein intake to increase nitrogen balance in the rat. British Journal of Nutrition, 81(02), 145-152.
• Saxe, G. A., Rock, C. L., Wicha, M. S., & Schottenfeld, D. (1999). Diet and risk for breast cancer recurrence and survival. Breast cancer research and treatment, 53(3), 241-253.

Brussels sprouts have numerous health benefits! Follow Foods For Long Life on FACEBOOK .

Delicious, Healthy and one of my Favorites!
I adore Brussels sprouts. They are a family favorite. Even my husband, who resisted them when we first got married, has grown to love them. They are not only delicious, but they have numerous health benefits! Whats not to like?


Brussels sprouts have one of the highest glucosinolate contents of all the cruciferous vegetables which means they help us fight cancer. Other healthy cruciferous vegetables that have these cancer-fighting properties include broccoli, kale, cabbage, mustard and turnip greens as well as cauliflower. 

1 cup of Brussels sprouts has only 38 calories. They are high in fiber and very low in fat. Brussels sprouts are a very good source of vitamins A,C & K, B6, folate, potassium and manganese.

Soffritto or Mirepoix?
The slow cooking of onions, carrots and celery, to add rich flavor and aromatics to your dish, is call soffritto in Italian cuisine. Soffritto comes from the Italian verb, "soffriggere" which means "to fry slowly".  In French cuisine, the combination of these vegetables is called mirepoix. Italians generally use olive oil while the French typically use butter to cook the vegetables. And, of course, Italians often toss in some garlic too.
Most soffritto recipes call for more oil and a longer cooking time but  I use a modest amount of oil, and a shorter cooking time. 

Soffritto or Mirepoix is a combination of onions, carrots and celery. Italians often add garlic to the mix. They should be diced a bit smaller than this but I was lazy!

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Brussels Sprouts 
Vegan, Gluten Free
[makes 6 servings]

1 large Rapunzel vegetable bouillon cube
1 1/2 cups hot water
1 tablespoon extra virgin olive oil
1 medium onion, diced very small 
1 large carrot, peeled, diced very small 
1 large stalk of celery, diced very small
Pinch of salt 
Fresh black pepper to taste
2 cloves of garlic, minced
1/4 cup white wine
1 packed teaspoon fresh thyme
1 pound Brussels sprouts, trimmed and cut in half

Make vegetable broth by dissolving the bouillon cube in the hot water and set aside. 

Heat the oil in a 5-quart Dutch oven and add the onion, carrot, celery, garlic salt and pepper. Cook on low heat, stirring occasionally, until the vegetables soften and brown slightly, about 8 to 10 minutes or longer.

Make the "soffritto" or "mirepoix"

Add the wine and cook for another 2 to 5 minutes.

Stir in the thyme and Brussels sprouts to coat. Add the vegetable broth and stir to combine. 

Add the Brussels sprouts

Bring to a boil. Reduce the heat to medium and cook, covered, on a medium simmer until the Brussels sprouts reach the desired tenderness, about 8 to 10 minutes. 

Remove the cover and turn up the heat to reduce the broth, stirring occasionally, about 5 minutes.

Serve.

Per serving: 78 calories, 5 g total fat, 2 g saturated fat, 94 mg omega-3 and 282 mg omega-6 fatty acids, 0 mg cholesterol, 4 g protein, 10 g carbohydrates, 4 g dietary fiber and 373 mg sodium.