Intermittent fasting has surged in popularity, becoming a prominent form of calorie restriction over the past decade. Joe Rogan, a well-known figure in the podcasting world, has experimented with various dietary approaches, including intermittent fasting and the carnivore diet. While the potential weight-loss benefits of these diets are often touted, understanding both their benefits and risks is crucial.
Intermittent Fasting: A Popular Dieting Technique
Intermittent fasting involves cycling between periods of eating and fasting, ranging from a few hours to a few days. It has gained attention as a method for weight loss and potential health improvements.
Potential Benefits of Fasting
Fasting, including intermittent fasting, may offer several health advantages:
- Blood Sugar Management: Fasting can improve blood sugar management by reducing insulin resistance. Studies suggest that intermittent fasting may decrease risk factors associated with metabolic syndrome, a cluster of conditions that increase the risk of type 2 diabetes, heart disease, and stroke. Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently which could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.
- Inflammation Reduction: Fasting may help decrease levels of inflammation, promoting better health. Research indicates that intermittent fasting can significantly reduce C-reactive protein levels, a marker of inflammation.
- Heart Health Enhancement: Incorporating fasting into your routine may benefit heart health. Alternate-day fasting has been shown to reduce total cholesterol levels and decrease blood pressure, triglycerides, and LDL (bad) cholesterol.
- Brain Function Boost: Animal studies suggest that fasting could protect brain health, increase nerve cell generation, and enhance cognitive function. It may also aid in preventing neurodegenerative disorders like Alzheimer’s disease and Parkinson’s.
- Weight Loss: Fasting can lead to a reduction in overall calorie intake, potentially resulting in weight loss and decreased body fat. Intermittent fasting has been found more effective in inducing weight loss compared to continuous calorie restriction.
- Growth Hormone Secretion: Fasting for a certain period can increase human growth hormone (HGH) concentrations, which is vital for metabolism, weight loss, and muscle strength.
- Longevity Extension: Animal studies suggest that fasting could delay aging and increase longevity. Periodic fasting may increase the diversity of helpful bacteria in the gut microbiome, which are related to longevity.
- Cancer Prevention and Chemotherapy Effectiveness: Intermittent fasting may benefit cancer treatment and prevention by decreasing tumor growth and toxicity from chemotherapy in some cases.
Types of Fasting
There are various types of fasting methods:
- Water fasting: Drinking only water for a set time.
- Juice fasting: Consuming only vegetable or fruit juice.
- Intermittent fasting: Restricting intake for a few hours to a few days, resuming a regular diet on other days.
- Partial fasting: Eliminating certain foods or drinks, such as processed foods or caffeine.
- Calorie restriction: Restricting calories for a few days every week.
Intermittent fasting can be further divided into alternate-day fasting (eating every other day) and time-restricted feeding (limiting intake to a few hours each day).
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Safety and Side Effects
Fasting may not be suitable for everyone and can cause side effects. Individuals with diabetes should be cautious, as fasting can lead to low blood sugar levels. Consulting with a doctor is recommended, especially for those with underlying health conditions or planning to fast for more than 24 hours. When fasting, staying well-hydrated, consuming nutrient-dense foods during eating periods, and getting plenty of rest are essential.
Joe Rogan and the Carnivore Diet
Joe Rogan has also experimented with the carnivore diet, an all-meat eating plan, and has been vocal about its benefits on his podcast.
What is the Carnivore Diet?
The carnivore diet consists solely of animal products, including meat, fish, eggs, and dairy, while eliminating all plant-based foods. Proponents of this diet claim that the high-protein, high-fat approach helps with weight loss, muscle gain, and overall health. Joe Rogan's carnivore diet primarily includes steak, bacon, and organ meats, with zero carbohydrates.
Joe Rogan's Experience with the Carnivore Diet
Rogan initially tried the carnivore diet after listening to Jordan Peterson's reports on cognitive performance and autoimmune benefits. He observed similar effects, noting improved mental clarity and energy levels. Rogan reported losing seven pounds after 11 days and 12 pounds after one month on the carnivore diet. He also experienced some improvements with vitiligo, an autoimmune disorder, and attributed these benefits to lower inflammation.
Potential Benefits of the Carnivore Diet
- Weight Loss: Due to a low carb intake, a carnivorous diet induces ketosis, helping your body use ketones for fuel instead of sugars.
- Improved Mental Clarity: Rogan reported that after eating only meat and eggs for about a week, he started noticing it was much easier to form sentences. He felt more mental clarity and his conversations improved.
- Steady Energy Levels: Rogan noticed how steady his energy levels were on the carnivore diet.
- Reduced Inflammation: Rogan states that one of the reasons he feels better on a carnivore diet is due to lower inflammation.
Side Effects and Concerns
Joe Rogan has acknowledged the carnivore diet's downsides. During his first stint on the diet, he experienced severe diarrhea. There are also medical concerns associated with the carnivore diet. Doctors from the Indiana University School of Medicine have warned that the carnivore diet may raise the risk of kidney stones. Cardiologists warn that eating too much red meat, butter, and cheese can raise bad cholesterol and increase the risk of heart disease and stroke.
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One extreme case involved a Florida man who followed the diet for eight months and developed yellowish nodules leaking fluid from his hands, elbows, and feet. Doctors diagnosed him with xanthelasma, a condition linked to high cholesterol and excessive fat levels in the blood.
Expert Opinions on the Carnivore Diet
Despite these warnings, some experts believe the carnivore diet can be beneficial in specific cases. Dr. Georgia Ede, a Harvard-trained psychiatrist specializing in nutritional psychiatry, argued that the diet could help identify food sensitivities, curb binge-eating, and relieve digestive issues.
Rogan's Supplement Stack
Based primarily on discussions with guests on his popular podcast, the supplements Joe Rogan has taken include NMN, resveratrol, vitamin D, fish oil, and more. Rogan started taking NMN and resveratrol after his discussion with Harvard professor Dr. David Sinclair, who also takes these supplements. Biomedical scientist Dr. Rhonda Patrick has told Rogan of the link between vitamin D supplementation and reduced risk of respiratory tract infections like COVID-19. Rogan has also touted the vitamin as a preventative measure against COVID-19. Rogan has said he takes 3 tablespoons of liquid Carlson’s Super Omega-3 fish oil. Joe Rogan says he takes Macular Support Formula to counteract age-related vision loss. Rogan takes glucosamine chondroitin or glucosamine chondroitin and MSM for joint health. Rogan has said he takes Athletic Pure Pack, which is not just a multivitamin. It also contains ingredients like creatine, coenzyme Q10, NAC, alpha-ketoglutarate, and epigallocatechin gallate (EGCG). Rogan has said he takes Alpha Brain Black Label, a newer version of Alpha Brain. It should be noted that Joe Rogan is on testosterone replacement therapy (TRT), which in combination with his intense workout routine likely contributes to his muscular, low-body fat physique at 56. Additionally, some may find some supplements more beneficial than others, which may depend on one’s current mental and physical status.
The Importance of a Balanced Approach
While diets like keto and carnivore can be great for weight loss, they also come with an increased risk of heart disease and other disease. An adult is recommended to consume 1,300mg of calcium every day. Men and women over 50 should get at least 8.7mg of iron daily. Only 2.9 percent of meat eaters have anemia - a rate 35 percent lower than vegetarians. This type of diet can lead to some vitamin deficiencies.
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