Surprise (or not) links between shift work, obesity, metabolism and Covid 19

This blog explores how I lost 100 pounds but also tracks news on weight loss, obesity and healthy living in general. Today's research yielded surprise findings on weight gain and a controversial weight loss method. These findings confirmed my theories on several health issues, including even our bout with Covid 19. 

A study from Australia found that people who do shift work tend toward weight gain, overweight, obesity and general poor health. Shift work, defined as length of work day (12 hours) and/or alternative time worked (second shift--afternoon and evening, and third shift, or through the night. My husband has both of these criteria, working 5pm to 5am. He works both second and third shift and is at work for two days. He's effectively nocturnal. But then, on off days, he tries to keep a first shift schedule which doesn't work. His biorhythms are goofed up both working nights AND from flip-flopping.  

He (and me by extension) struggle with a concomitant health problem called shift work sleep disorder (SWSD). I believe that's part of what caused us to contract Covid 19 despite taking all health precautions. Shift work sleep disorder is caused by inverted awake-asleep pattern (biorhythms). It causes neurological, psychological, emotional and mental health issues. Symptoms are chronic exhaustion, confusion, stress, anxiety and depression  and even anger management issues from the constant strain of having to adjust to a flip-flop schedule. 

Shift work sleep disorder (SWSD) causes frequent and multiple physical health issues. It slows metabolism, reduces immunity and resistance to infection. Shift workers experience more frequent illness, longer recovery time and host of other issues, including, as this study found, weight gain and obesity from skewed biorhythms. Our Covid 19 symptoms were much worse than most people we know who had it. Our recovery has been more complicated too. We experienced big and rapid weight loss and our metabolism is still off. 

Although he's not overweight, he's noticed weight gain from doing shift work. Many co-workers struggle with obesity. But, the study found, weight problems stem as much from when as what they eat and sleep. Eating too little can also cause one not to lose weight. The human body is designed to be diurnal not nocturnal. When forced into this unnatural nocturnal state, it goes into emergency mode. It shuts down metabolism, conserves resources and stores fat. 

Regardless of cause, overweight is not ideal. It makes all other health conditions worse and creates a  lot of its own. But the Australian study suggested the shift workers lose weight by a method I found counterintuitive: intermittent fasting or the 5:2 diet. On the 5:2 Diet, you practice intermittent fasting for 2 days and eat normally for five. It didn't specify which or how intermittent fasting should work on night shift. 

The 5:2 diet for shift work goes against the study's findings. I said earlier, and the study proved, shift work and eating too little, stalls metabolism and weight loss. So calorie restricting might actually cause weight gain. To lose weight, or in my husband's case maintain healthy weight, on night shift, eating regularly is essential. I pack balanced nutritious low sugar, high protein lunches with high fiber, whole grain foods and loads of fruits and vegetables. 

But that raises another lifestyle/obesity issue, about calorie restricting vs. calorie counting, which I'll get into later. 

Keto, intermittent fasting,1200 calorie diet: which is best for weight loss?

Ask anybody which is the best diet for weight loss and you'll get a different answer every time.  High protein, 5:2 diet, intermittent fasting, calorie restricting, Atkins, keto, 1200 calorie diet--yikes, so many choices. If you're trying to lose weight, which should you use? I lost 100 pounds and my answer is, yes. 

Yes, you should follow a diet for weight loss. So we've narrowed that down not at all, you're thinking. Actually, we have. Because the best advice for weight loss is to change something rather than nothing. Obesity comes from eating the same high calorie, sugary, high-carb and high fat foods. To lose weight, I had to shift my eating to a lower, slower gear. 

Just look at the overweight folks on "My 600-lb Life" who have developed lifestyle obesity with chronic overconsumption. The only thing they change is to increase the amount they eat and that's why gastric bypass becomes the inevitable solution. But even with gastric bypass, "My 600-lb Life" patients have to change eating habits and lose weight before they have surgery. 

Gastric bypass surgeon Dr Now of "My 600-lb Life" puts patients on a 1200 calorie diet. That's how I lost 100 pounds, with calorie restricting. But I also used some keto tools, upping protein, fiber and fatty acids to burn fat. And I used the 5:2 diet, a form of intermittent fasting. I also eat high protein Atkins type foods. I'm not hardcore any one diet but rather, I do as Al-Anon says and take what I like and leave the rest. 

Speaking of Al-Anon, a 12-step program is very helpful for dealing with obesity as well as alcoholism. I use Al-Anon slogans (and some I've made up myself, like "mind over platter") with a variety of calorie restricting plans that I change up from time to time. I know, most eating plans like the 1200 calorie diet, keto and intermittent fasting, say that you have to exclusively follow that plan to lose weight. Sorry, but for me, not true. I've always mixed it up and it's how I lost 100 pounds. 

So if you want to lose weight, I say just pick what sounds good and try it for awhile. Oh, that's one thing I forgot to say. I didn't switch it up immediately. You've got to give any diet a month or so, at least, to see results. And only mix it up when it stops working. Blessings and best of British luck on the weight loss, friends! 

Calorie restricting or intermittent fasting for weight loss? How I lost 100 pounds mixing it up

 There's a lot of discussion among weight loss gurus as to whether calorie restricting or intermittent fasting works best to lose weight. Obesity expert Dr. Now of "My 600 lb Life" puts his gastric bypass patients on a 1200 calorie diet. While sources like Eat This Not That lean toward intermittent fasting. I'm no expert but I did lose weight and lots of it. Part of how I lost 100 pounds was to mix it up. 

I follow a 1200 calorie diet but I also occasionally skip meals, which is essentially intermittent fasting. I have also used a bread and water fast 2 days a week, essentially the 5:2 diet, and lost 35 lb without even trying. I can't go all day without eating. And it's not recommended even for those with morbid obesity on "My 600-lb Life." Even the intermittent fasting theorists don't advise full day fasts. Time restricted feeding, eating only in an 8 hour period is more preferable for weight loss. 

Unfortunately, neither the 5:2 diet nor time restricted feeding would work to lose weight with "My 600-lb Life" type obesity. Time restricted feeding does not address what to eat only when. The 5:2 diet lets you eat whatever you want for 5 days. Most people got overweight because of the foods they eat. That's why Dr. Now's 1200 calorie diet requires not only calorie restricting but changing eating habits for pre and post  gastric bypass weight loss.

I lost 100 pounds, without gastric bypass,  using a combination diet plans. I follow time restricted feeding with calorie restricting. I flip flop the 5:2 diet to 5 days of 1200 calorie diet and 2 days of bread and water fast. Sometimes I do 6:1, 6 days dieting and one cheat day.  And I change it up as needed. I found that weight loss stalled when I did the same thing, even the right thing, for too long. If what I am doing isn't working to lose weight, I try something else. Sometimes that means eating more. That sounds weird but it's how I lost 100 pounds ❤️😀

How I lost 35 pounds on a bread and water fast: spiritual fasting benefits

There's some controversy about intermittent fasting (AKA time restricted feeing or 5:2 diet) as a way to lose weight. Going without eating for long stretches, even if you're overweight, can be dangerous. But I found that a spiritual bread and water fast is beneficial health-wise and for weight loss. I lost 35 pounds without trying, thanks to spiritual fasting. 

Spiritual benefits of intermittent fasting: I'm Catholic and 30 years ago, I started following a bread and water fast twice a week on an invitation from our Blessed Mother. Getting my mind off food helped me focus on God. Not thinking about weight loss helped too. 

Emotional benefits of intermittent fasting. I thought I'd feel cranky and tired on a bread and water fast. Actually, I felt calmer on this 5:2 diet (five days normal eating, two days spiritual fasting). It was almost euphoric. I had strength to do my work and care for my kids. 

Physical benefits of time restricted feeding. Research shows the intermittent aids obesity, diabetes, hypertension and lowers cholesterol. It boosts metabolism that being overweight slows down. 

Weight loss benefits of spiritual fasting: I was overweight when I started the bread and water fast but weight loss never occurred to me. After a few months of this 5:2 diet, a friend said I looked a lot slimmer. I weighed myself and found I did lose weight: 35 pounds! I'd dropped two dress sizes and several inches off my waist.

Intermittent fasting guidelines. A bread and water fast is our calling as Catholics.  But you can amend if you're trying to lose weight with gluten free or keto diet, . Although some religious fasts require daily observance, I found that fasting on Wednesday and Friday works best. I used a modified time restricted feeding or 16:8 diet (8 hours eating, 16 not). Mine was more like 12 on, 12 off. I ate half a piece of bread every 1-2 hours, drank lots of water and took vitamin and took supplements. I didn't binge after fasting and ramped into full meals slowly (as I would after being ill).

Stay tuned for more updates on how I lost 100 pounds a few years ago.

How I lost weight with spiritual intermittent fasting

I've been blogging about how I lost 100 pounds without gastric bypass. But did I ever tell you the story of how I lost 35 pounds without even thinking about weight loss? 30 years ago, I followed a Catholic bread and water fast. It never entered my mind that I would lose weight. And I realized that this spiritual fasting is the same thing as the trending intermittent fasting diet AKA ADF (alternate day fasting) or the 5:2 diet. 

I started spiritual fasting after attending a retreat devoted to Our Lady of Medjugorje. In her apparition, the Blessed Mother Mary called the faithful to a bread and water fast on Wednesdays and Fridays. For a few months, I practiced alternate day fasting, or the 5:2 diet (eat normally for five days, restrict calories for two). This also resembles time restricted feeding where you only eat during certain hours of the day. 

I'd given birth about six months previous and was still carrying some baby fat. I never worried much about weight loss after having a baby. Being a busy mom, time restricted feeding and intermittent fasting was no problem, LOL. Active parents usually eat too little, not too much! In this pregnancy it  took longer to lose weight but I didn't notice. However, after a few months of the bread and water fast, someone mentioned how much thinner I looked. I had lost 35 pounds. 

Is intermittent fasting just a fad? Is it safe? Well, the 5:2 diet helped me lose weight. Maybe it was because I was focused on spiritual improvement and not just weight loss. I can't go all day without eating so I do time restricted feeding (the 16:8 diet, fasting 16 and not fasting for 8 hours). I never got cranky or felt starved. In fact, I felt great on the bread and water fast. 

Do you have to eat keto bread on the bread and water fast? Nope, I just ate good ole cheap Admiral bread (about 3-4 slices during the spiritual fasting period). I didn't adhere to any time restricted feeding, per se. And if you're going for weight loss you can eat other foods and lose weight. Neither the 16:8 diet nor ADF (alternate day fasting) specify what you eat. In fact it's sometimes called the fasting and feasting diet. This works great for gluten free and keto diet people. 

Stay tuned for more on how I lost 100 pounds.