Psychological Effects of Calorie Restriction

1. Psychological Effects of Calorie Restriction Dean Pomerleau “Conquering any difficulty always gives one a secret joy, for it means pushing back a boundary-line and adding to one's liberty.” - Henri Frederic Amiel

2. Introduction Thesis: CR can have profound psychological effects on its practitioners. These effects are (or can be): • Independent of health/longevity effects • Positive or negative • Vary from individual to individual - YMMV • Happen whether we recognize them or not • Gradual, and therefore sometimes hard to recognize • Sometimes disguised as “virtues”, so hard to accept as potentially harmful • Hard to quantify or “prove”, so often ignored by CRonies, who generally are a hard-nosed science types

3. Overview • Topics to be addressed: • CR and obsession - food and otherwise • CR and Appetite • CR, sex and libido • CR and emotions • CR and Spirituality • Topics go from most concrete and scientifically demonstrable, to most speculative and subjective. • Talk not meant to be definitive treatment on the subjects covered, but starting point for discussion • Caveat – Personal observations from me and other long-term “hard core” [1] CRonies, with some scientific support - your mileage may vary!

4. My CR Pedigree / Style • 3.5 Years on CR • Dropped from 172 to ~120 lbs • Exhibit all the supposed CR markers • Very meticulous, regimented CR style • Same meal, 3/day • Carefully formulated and measured • Family man – minimize CR impact on family • My life’s an open book

5. CR and Obsession • CR appears associated with obsessive behavior, but is CR the cause, or the effect? • Does CR encourage obsessive behavior? • Semi-starvation induced hyperactivity (SIH) in rodents – suggests yes. • Rodents subject to CR and given access to running wheel, will run more than AL fed rodents, sometimes to the point of death – accepted model for anorexia [2] • Mediated by hormones and neurotransmitters - Treatment with leptin or seratonin uptake inhibitors block SIH in rodents, as they do in anorexic people [2].

6. CR and Obsession • Minnesota Starvation Study [3] – suggests a definite yes. • 40 physically and psychologically healthy male subjects • Subject to 6 mth of 50% calorie (w/ reasonable nutrition) restriction • Results: • 4 dropped out, 3 developed binge-eating, 2 began to steal food, 1 suffered severe depression, and 2 were admitted to hospital because of symptoms of psychosis. • Other side effects: hunger, weakness, lack of drive, decreased ability to feel happiness, osteoporosis, hypoalbuminemia, dependent edema, decreased muscle mass, alopecia, hypotension, poor wound healing and depression • Variety of food and food-related obsessions – see below • 50 years after study, abnormal eating behaviors/attitude remained in all 24 subjects who consented to be interviewed.

7. CR and Obsession • Are obsessive people drawn to CR? • Mark Cummins’ Personality poll – influence of self selection in “free living” CRonies. • CRonies tend to be: Introverted, self-disciplined and persistent • In other words, when we set our minds on something we give it our all and stick to it. • Can be a prescription for extreme and obsessive behavior

8. CR and Obsession Manifestations of CR Obsession • Food Obsession • “Orthorexia Nervosa” – Obsession with healthful eating [4] - endless diet tuning, unwillingness to eat “forbidden” foods. • Sight – magazines, Food Network TV – ironic, most don’t actually make, let alone ever taste, featured recipes • Taste – heavy, exotic spices, proclivity for strong tastes (e.g. peppers), flavor “spritzing”, sucralose reliance, toothpaste eating • Food tasting, and even more harmful eating disorders (e.g. bulimia and anorexia). • Perhaps a natural result of scarcity mentality – food is scare, so need to maximize experience from what one is willing to eat or contemplate eating.

9. CR and Obsession • Obsession with Avoiding Waste, Hording • Also observed in Minnesota Starvation study • Similar to food obsession – likely stems from scarcity mentality • Personal examples: • Unwillingness to discard food, even unhealthy food • Collecting food prep equipment/containers, even those not used • Reusing ziplock bags, stockpiling rubber bands, etc.

10. CR and Obsession • Obsession w/ conserving energy – esp. personal energy • Partly physical – less energy reserves due to fewer spare cals • Likely stems from scarcity mentality – limited food means limited energy, so we feel compelled to conserve • Personal examples: • Plan actions carefully to minimize effort – Limiting trips up and down stairs. • Abstain from (or limit effort in) high energy activities – sports, self-prescribed exercise, active play w/ kids

11. CR and Obsession Advice: • Recognize problem behaviors/attitudes – not easy – denial common • Positive mental attitude – Believe strongly that an unhealthy obsession, once recognized, can be overcome. Corny, but worked for me. • Cold turkey worked best for me: • Cut out negative activities entirely – food magazines/TV, food tasting, flavor spritzing, heavy spicing • Force self to engage in positive activities once avoided – find less self-centered and counterproductive obsession. Outcome: • With time (in my case a month or so), the obsessions subside. • Reward – Conquering CR-related obsessions brings with it profound sense of peace and personal mastery. • Conversely, when one feeds CR-related obsessions, it perpetuates attachment to food, leading to extremes like food tasting, and negative emotions.

12. CR and Appetite Anorexia – “Lacking normal appetite” [4] • By this broad definition, I (and at least some other CRonies) indeed are anorexics. • Like anorexics, I’m virtually never hungry anymore – likely due to increased gastric emptying time and reduced gastric secretions [5] and/or reduce leptin [6] seen in anorexics • Extends beyond food – especially to sex for many of us

13. CR and Sex/Libido Reduced libido pretty common in long-term, “hard core” CRonies Many potential causes: • Evolutionary - Shift of resources from reproduction to maintenance/repair. • Hormonal - testosterone and other androgens reduced • Psychological - CR requires delayed gratification. May lead to focus on things other than sex. • Social - CRonies (particularly men) don’t fit the societal model of physical beauty – less opportunity – “use it or lose it” • Spiritual – For some people, CR’s appeal is partially its ascetic nature – spiritual benefits to self denial. Spillover to sex? • “A moderate, unspiced, minimally cooked, and quickly prepared meal of simple, unprocessed food is the dietary basis for brahmacharya (Hindu vow of celibacy).” Gandhi [7]

14. CR and Sex/Libido Advice: • No real good answer: • Even testosterone therapy (which I would caution against on many other grounds) didn’t increase my libido • Increasing calories would likely help • Bright side – not all CRonies experience reduced libido • Best solution (IMO) – come to terms with it: • Easier than you might think – cessation of desire • May not be possible due to relationship constraints • Many positive aspects…

15. CR and Sex/Libido • Benefits of reduced libido: • Frees up time for other more productive pursuits • Eliminated tendency to treat others as objects for personal gratification – no more “what can they do for me” attitude (not just sex) • Helps one realize the changeable and dependent nature of one’s existence. I still feel like “me”, despite libido drop. • Demonstrates possibility of transcending worldly attachments, which can be quite empowering. • Globally, Gandhi used fasting, simple diet, abstinence and material comforts to foster/demonstrate personal power and self discipline for himself, inspire others, and draw attention to his political/social causes • “Fasting and restriction in diet now played a more important part in my life. Passion in man is generally co-existent with a hankering after the pleasures of the palate. And so it was with me.” Gandhi [7]

16. CR and Emotions • Cessation of compelling desires goes beyond food/sex in some “hard core” CRonies. • Hypotheses (from observations by me and others): • If starting on the heavy side, CR  Euphoria in short term • If starting on the light side, CR  irritability and “snappishness” in short term • CR  emotional “smoothing” in long term

17. CR and Emotions • Potential causes of emotional smoothing: • Hormonal: Reduced androgens  less emotional turmoil/aggression • Social: CR is a solitary activity – may foster isolation, if not egoism, and result in emotional detachment from others • Behavioral: CR encourage introspection and rational evaluation, thereby discouraging knee jerk, emotional reactions

18. CR and Emotions • Personal Anecdote: 180 ft. bungee jump • No fear • Max HR – 103 BMP • Exhilarating!

19. CR and Emotions • Advantages of emotional smoothing: • Detachment – little things aren’t bothersome anymore • Appreciation - Realize needs are few when it comes to happiness • Equanimity – Less “playing of favorites” with people, compassion • “One should eat not in order to please the palate, but just to keep the body going. When each organ of sense subserves the body and through the body the soul, its special relish disappears and then alone does it begin to function in the way nature intended it to do.” - Gandhi [7]

20. CR and Emotions Danger: “smoothing  “deadening” • Force of will – consciously seek to experience joy • Go out on a limb – face + revel in personal challenge • “Fake it ‘til you make it” • Personal example – Promoting family happiness • Apply CR-fostered zeal and self-discipline to build family relationships • Decided to do everything I could to make family happy – and enjoy doing it! – not just satisficing • Self-fulfilling prophecy

21. CR and Spirituality • CR Promotes/Attracts: • Introspection / awareness • Self-discipline / zeal • Cessation of desires • Smoothing of emotions – equanimity • Recognition of cause and effect - interdependence • Realization of impermanence – tough one for CRonies

22. CR and Spirituality • Psychological state strived for in many religions/philosophies • Buddhism – “calm abiding” + realizations of interdependence + impermanence • “You will wish to know what the marks of a man are who wants to realize truth... He must be completely free from anger and lust, greed and attachment, pride and fear. He must reduce himself to zero and have perfect control over all his senses – beginning with the palate or tongue.” - Gandhi [8] • Dietary restraint/control central to many religions/philosophies • Buddhist monks – two simple meals / day, before noon, vegetarianism • Judaism – Lots of food prohibitions and fasting • Christianity – Lent • What CRonies view as negative side effects – Religious seekers through the ages have spent entire lifetimes striving to achieve, often in vain.

23. Take Home Message • Not advocating all CRonies become monks/priests • CR can have profound psychological impact • Needs to be recognized and managed • Best approach (IMO): • find another outlet for our inherent and CR-induced zeal • Use CR as a tool, not an end Happy Sad Extreme Personality Extreme Personality Positive Outlet Fear of Death Psychological Changes CR

24. Take Home Message • CRonies are blessed w/ incredible gifts • Zeal, self-discipline, confidence, creativity, health/longevity • Shame to squander gifts solely on self-centered pursuit of maximizing personal lifespan • Especially since CR is far from perfect solution: • May not extend lifespan in humans • Even if works, benefits relatively marginal • Can result in sacrificing what we seek to maximize – a fulfilling life • Advice: Find alternative outlet forgifts, let CR be tool

25. [1] By “hard core” CRonie I refer to degree of calorie restriction, rather than seriousness of practice. [2]http://groups.yahoo.com/group/crsociety/message/6994 [3]http://river-centre.org/StarvSympt.html [4] cancerweb medical dictionary [5] http://lists.calorierestriction.org/cgi-bin/wa?A2=ind0211&L=crsociety&P=R45112 [6] http://lists.calorierestriction.org/cgi-bin/wa?A2=ind0209&L=crsociety&P=R57561 [7] Gandhi’s Body - Sex, Diet and the Politics of Nationalism, Author:Joseph Alter [8] Gandhi, “All Men Are Brothers”, 143 References