Psychological Effects Psychological Effects of Calorie Restrictionof Calorie Restriction

Dean PomerleauDean Pomerleau

““Conquering any difficulty always gives one a Conquering any difficulty always gives one a secret joy, for it means pushing back a secret joy, for it means pushing back a

boundary-line and adding to one's liberty.” - boundary-line and adding to one's liberty.” - Henri Frederic AmielHenri Frederic Amiel

IntroductionIntroduction

Thesis: Thesis: CR can have profound psychological effects CR can have profound psychological effects on its practitioners. These effects are (or can be):on its practitioners. These effects are (or can be): Independent of health/longevity effectsIndependent of health/longevity effects Positive or negativePositive or negative Vary from individual to individual - YMMVVary from individual to individual - YMMV Happen whether we recognize them or notHappen whether we recognize them or not Gradual, and therefore sometimes hard to recognizeGradual, and therefore sometimes hard to recognize Sometimes disguised as “virtues”, so hard to accept as Sometimes disguised as “virtues”, so hard to accept as

potentially harmfulpotentially harmful Hard to quantify or “prove”, so often ignored by Hard to quantify or “prove”, so often ignored by

CRonies, who generally are a hard-nosed science typesCRonies, who generally are a hard-nosed science types

OverviewOverview Topics to be addressed:Topics to be addressed:

CR and obsession - food and otherwiseCR and obsession - food and otherwise CR and AppetiteCR and Appetite CR, sex and libidoCR, sex and libido CR and emotionsCR and emotions CR and SpiritualityCR and Spirituality

Topics go from most concrete and scientifically Topics go from most concrete and scientifically demonstrable, to most speculative and subjective.demonstrable, to most speculative and subjective.

Talk not meant to be definitive treatment on the Talk not meant to be definitive treatment on the subjects covered, but starting point for discussionsubjects covered, but starting point for discussion

Caveat – Personal observations from me and other Caveat – Personal observations from me and other long-term “hard core” [1] CRonies, with some long-term “hard core” [1] CRonies, with some scientific support - your mileage may vary!scientific support - your mileage may vary!

My CR Pedigree / StyleMy CR Pedigree / Style 3.5 Years on CR3.5 Years on CR Dropped from 172 to ~120 Dropped from 172 to ~120

lbslbs Exhibit all the supposed Exhibit all the supposed

CR markersCR markers Very meticulous, Very meticulous,

regimented CR styleregimented CR style Same meal, 3/daySame meal, 3/day Carefully formulated and Carefully formulated and

measuredmeasured Family man – minimize CR Family man – minimize CR

impact on familyimpact on family My life’s an open bookMy life’s an open book

CR and ObsessionCR and Obsession CR appears associated with obsessive CR appears associated with obsessive

behavior, but is CR the cause, or the effect?behavior, but is CR the cause, or the effect? Does CR encourage obsessive behavior?Does CR encourage obsessive behavior? Semi-starvation induced hyperactivity (SIH) in Semi-starvation induced hyperactivity (SIH) in

rodents – suggests yes.rodents – suggests yes. Rodents subject to CR and given access to running Rodents subject to CR and given access to running

wheel, will run more than AL fed rodents, wheel, will run more than AL fed rodents, sometimes to the point of death – accepted model sometimes to the point of death – accepted model for anorexia [2]for anorexia [2]

Mediated by hormones and neurotransmitters - Mediated by hormones and neurotransmitters - Treatment with leptin or seratonin uptake Treatment with leptin or seratonin uptake inhibitors block SIH in rodents, as they do in inhibitors block SIH in rodents, as they do in anorexic people [2].anorexic people [2].

CR and ObsessionCR and Obsession Minnesota Starvation Study [3] – suggests a Minnesota Starvation Study [3] – suggests a

definite yes.definite yes. 40 physically and psychologically healthy male 40 physically and psychologically healthy male

subjectssubjects Subject to 6 mth of 50% calorie (w/ reasonable Subject to 6 mth of 50% calorie (w/ reasonable

nutrition) restrictionnutrition) restriction Results:Results:

4 dropped out, 3 developed binge-eating, 2 began to steal 4 dropped out, 3 developed binge-eating, 2 began to steal food, 1 suffered severe depression, and 2 were admitted to food, 1 suffered severe depression, and 2 were admitted to hospital because of symptoms of psychosis.hospital because of symptoms of psychosis.

Other side effects: hunger, weakness, lack of drive, decreased Other side effects: hunger, weakness, lack of drive, decreased ability to feel happiness, osteoporosis, hypoalbuminemia, ability to feel happiness, osteoporosis, hypoalbuminemia, dependent edema, decreased muscle mass, alopecia, dependent edema, decreased muscle mass, alopecia, hypotension, poor wound healing and depression hypotension, poor wound healing and depression

Variety of food and food-related obsessions – see belowVariety of food and food-related obsessions – see below 50 years after study, abnormal eating behaviors/attitude 50 years after study, abnormal eating behaviors/attitude

remained in all 24 subjects who consented to be interviewed.remained in all 24 subjects who consented to be interviewed.

CR and ObsessionCR and Obsession

Are obsessive people drawn to CR?Are obsessive people drawn to CR? Mark Cummins’ Personality poll – Mark Cummins’ Personality poll –

influence of self selection in “free living” influence of self selection in “free living” CRonies.CRonies.

CRonies tend to be: Introverted, self-CRonies tend to be: Introverted, self-disciplined and persistentdisciplined and persistent

In other words, when we set our minds on In other words, when we set our minds on something we give it our all and stick to it.something we give it our all and stick to it.

Can be a prescription for extreme and Can be a prescription for extreme and obsessive behaviorobsessive behavior

CR and ObsessionCR and Obsession

Manifestations of CR ObsessionManifestations of CR Obsession Food ObsessionFood Obsession

““Orthorexia Nervosa” – Obsession with healthful eating [4] Orthorexia Nervosa” – Obsession with healthful eating [4] - endless diet tuning, unwillingness to eat “forbidden” - endless diet tuning, unwillingness to eat “forbidden” foods.foods.

Sight – magazines, Food Network TV – ironic, most don’t Sight – magazines, Food Network TV – ironic, most don’t actually make, let alone ever taste, featured recipesactually make, let alone ever taste, featured recipes

Taste – heavy, exotic spices, proclivity for strong tastes Taste – heavy, exotic spices, proclivity for strong tastes (e.g. peppers), flavor “spritzing”, sucralose reliance, (e.g. peppers), flavor “spritzing”, sucralose reliance, toothpaste eatingtoothpaste eating

Food tasting, and even more harmful eating disorders (e.g. Food tasting, and even more harmful eating disorders (e.g. bulimia and anorexia).bulimia and anorexia).

Perhaps a natural result of scarcity mentality – food is Perhaps a natural result of scarcity mentality – food is scare, so need to maximize experience from what one is scare, so need to maximize experience from what one is willing to eat or contemplate eating.willing to eat or contemplate eating.

CR and ObsessionCR and Obsession

Obsession with Avoiding Waste, HordingObsession with Avoiding Waste, Hording Also observed in Minnesota Starvation studyAlso observed in Minnesota Starvation study Similar to food obsession – likely stems from Similar to food obsession – likely stems from

scarcity mentalityscarcity mentality Personal examples:Personal examples:

Unwillingness to discard food, even unhealthy foodUnwillingness to discard food, even unhealthy food Collecting food prep equipment/containers, even Collecting food prep equipment/containers, even

those not usedthose not used Reusing ziplock bags, stockpiling rubber bands, Reusing ziplock bags, stockpiling rubber bands,

etc.etc.

CR and ObsessionCR and Obsession

Obsession w/ conserving energy – esp. Obsession w/ conserving energy – esp. personal energypersonal energy Partly physical – less energy reserves due to Partly physical – less energy reserves due to

fewer spare calsfewer spare cals Likely stems from scarcity mentality – limited Likely stems from scarcity mentality – limited

food means limited energy, so we feel food means limited energy, so we feel compelled to conservecompelled to conserve

Personal examples:Personal examples: Plan actions carefully to minimize effort – Limiting Plan actions carefully to minimize effort – Limiting

trips up and down stairs.trips up and down stairs. Abstain from (or limit effort in) high energy activities – Abstain from (or limit effort in) high energy activities –

sports, self-prescribed exercise, active play w/ kidssports, self-prescribed exercise, active play w/ kids

CR and ObsessionCR and ObsessionAdvice:Advice:

Recognize problem behaviors/attitudes – not easy – denial Recognize problem behaviors/attitudes – not easy – denial commoncommon

Positive mental attitude – Believe strongly that an unhealthy Positive mental attitude – Believe strongly that an unhealthy obsession, once recognized, can be overcome. Corny, but worked obsession, once recognized, can be overcome. Corny, but worked for me.for me.

Cold turkey worked best for me:Cold turkey worked best for me: Cut out negative activities entirely – food magazines/TV, food tasting, Cut out negative activities entirely – food magazines/TV, food tasting,

flavor spritzing, heavy spicingflavor spritzing, heavy spicing Force self to engage in positive activities once avoided – find less self-Force self to engage in positive activities once avoided – find less self-

centered and counterproductive obsession.centered and counterproductive obsession.

Outcome:Outcome: With time (in my case a month or so), the obsessions subside.With time (in my case a month or so), the obsessions subside. Reward – Conquering CR-related obsessions brings with it Reward – Conquering CR-related obsessions brings with it

profound sense of peace and personal mastery.profound sense of peace and personal mastery. Conversely, when one feeds CR-related obsessions, it perpetuates Conversely, when one feeds CR-related obsessions, it perpetuates

attachment to food, leading to extremes like food tasting, and attachment to food, leading to extremes like food tasting, and negative emotions.negative emotions.

CR and AppetiteCR and Appetite

Anorexia – “Lacking normal appetite” [4]Anorexia – “Lacking normal appetite” [4] By this broad definition, I (and at least By this broad definition, I (and at least

some other CRonies) indeed are some other CRonies) indeed are anorexics.anorexics.

Like anorexics, I’m virtually never hungry Like anorexics, I’m virtually never hungry anymore – likely due to increased gastric anymore – likely due to increased gastric emptying time and reduced gastric emptying time and reduced gastric secretions [5] and/or reduce leptin [6] secretions [5] and/or reduce leptin [6] seen in anorexicsseen in anorexics

Extends beyond food – especially to sex Extends beyond food – especially to sex for many of usfor many of us

CR and Sex/LibidoCR and Sex/LibidoReduced libido pretty common in long-term, “hard core” Reduced libido pretty common in long-term, “hard core”

CRoniesCRoniesMany potential causes:Many potential causes: Evolutionary - Shift of resources from reproduction to Evolutionary - Shift of resources from reproduction to

maintenance/repair. maintenance/repair. Hormonal - testosterone and other androgens reducedHormonal - testosterone and other androgens reduced Psychological - CR requires delayed gratification. May lead Psychological - CR requires delayed gratification. May lead

to focus on things other than sex.to focus on things other than sex. Social - CRonies (particularly men) don’t fit the societal Social - CRonies (particularly men) don’t fit the societal

model of physical beauty – less opportunity – “use it or lose model of physical beauty – less opportunity – “use it or lose it”it”

Spiritual – For Spiritual – For somesome people, CR’s appeal is partially its people, CR’s appeal is partially its ascetic nature – spiritual benefits to self denial. Spillover ascetic nature – spiritual benefits to self denial. Spillover to sex?to sex? ““A moderate, unspiced, minimally cooked, and quickly A moderate, unspiced, minimally cooked, and quickly

prepared meal of simple, unprocessed food is the dietary basis prepared meal of simple, unprocessed food is the dietary basis for brahmacharya (Hindu vow of celibacy).” Gandhi [7]for brahmacharya (Hindu vow of celibacy).” Gandhi [7]

CR and Sex/LibidoCR and Sex/Libido

Advice:Advice: No real good answer:No real good answer:

Even testosterone therapy (which I would caution Even testosterone therapy (which I would caution against on many other grounds) didn’t increase my against on many other grounds) didn’t increase my libidolibido

Increasing calories would likely helpIncreasing calories would likely help Bright side – not all CRonies experience Bright side – not all CRonies experience

reduced libidoreduced libido Best solution (IMO) – come to terms with it:Best solution (IMO) – come to terms with it:

Easier than you might think – cessation of desireEasier than you might think – cessation of desire May not be possible due to relationship constraintsMay not be possible due to relationship constraints Many positive aspects…Many positive aspects…

CR and Sex/LibidoCR and Sex/Libido Benefits of reduced libido:Benefits of reduced libido:

Frees up time for other more productive pursuitsFrees up time for other more productive pursuits Eliminated tendency to treat others as objects for personal Eliminated tendency to treat others as objects for personal

gratification – no more “what can they do for me” attitude gratification – no more “what can they do for me” attitude (not just sex)(not just sex)

Helps one realize the changeable and dependent nature of Helps one realize the changeable and dependent nature of one’s existence. I still feel like “me”, despite libido drop. one’s existence. I still feel like “me”, despite libido drop.

Demonstrates possibility of transcending worldly Demonstrates possibility of transcending worldly attachments, which can be quite empowering.attachments, which can be quite empowering.

Globally, Gandhi used fasting, simple diet, abstinence and Globally, Gandhi used fasting, simple diet, abstinence and material comforts to foster/demonstrate personal power and material comforts to foster/demonstrate personal power and self discipline for himself, inspire others, and draw attention self discipline for himself, inspire others, and draw attention to his political/social causesto his political/social causes

““Fasting and restriction in diet now played a more important Fasting and restriction in diet now played a more important part in my life. Passion in man is generally co-existent with a 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 hankering after the pleasures of the palate. And so it was with me.” Gandhi [7]me.” Gandhi [7]

CR and EmotionsCR and Emotions

Cessation of compelling desires goes Cessation of compelling desires goes beyond food/sex in some “hard core” beyond food/sex in some “hard core” CRonies.CRonies.

Hypotheses (from observations by me Hypotheses (from observations by me and others):and others): If starting on the heavy side, CR If starting on the heavy side, CR Euphoria in Euphoria in

short termshort term If starting on the light side, CR If starting on the light side, CR irritability irritability

and “snappishness” in short termand “snappishness” in short term

CR CR emotional “smoothing” in long term emotional “smoothing” in long term

CR and EmotionsCR and Emotions Potential causes of emotional smoothing:Potential causes of emotional smoothing:

Hormonal: Reduced androgens Hormonal: Reduced androgens less less emotional turmoil/aggressionemotional turmoil/aggression

Social: CR is a solitary activity – may foster Social: CR is a solitary activity – may foster isolation, if not egoism, and result in emotional isolation, if not egoism, and result in emotional detachment from othersdetachment from others

Behavioral: CR encourage introspection and Behavioral: CR encourage introspection and rational evaluation, thereby discouraging knee rational evaluation, thereby discouraging knee jerk, emotional reactionsjerk, emotional reactions

CR and EmotionsCR and Emotions

Personal Personal Anecdote: 180 Anecdote: 180 ft. bungee jumpft. bungee jump No fearNo fear Max HR – 103 Max HR – 103

BMPBMP Exhilarating!Exhilarating!

CR and EmotionsCR and Emotions Advantages of emotional smoothing:Advantages of emotional smoothing:

Detachment – little things aren’t bothersome Detachment – little things aren’t bothersome anymoreanymore

Appreciation - Realize needs are few when it Appreciation - Realize needs are few when it comes to happinesscomes to happiness

Equanimity – Less “playing of favorites” with Equanimity – Less “playing of favorites” with people, compassion people, compassion

““One should eat not in order to please the One should eat not in order to please the palate, but just to keep the body going. palate, but just to keep the body going. When each organ of sense subserves the When each organ of sense subserves the body and through the body the soul, its body and through the body the soul, its special relish disappears and then alone special relish disappears and then alone does it begin to function in the way nature does it begin to function in the way nature intended it to do.” - Gandhi [7]intended it to do.” - Gandhi [7]

CR and EmotionsCR and Emotions

Danger: “smoothing Danger: “smoothing “deadening” “deadening” Force of will – consciously seek to experience Force of will – consciously seek to experience

joyjoy Go out on a limb – face + revel in personal challengeGo out on a limb – face + revel in personal challenge ““Fake it ‘til you make it”Fake it ‘til you make it”

Personal example – Promoting family happinessPersonal example – Promoting family happiness Apply CR-fostered zeal and self-discipline to build Apply CR-fostered zeal and self-discipline to build

family relationshipsfamily relationships Decided to do everything I could to make family Decided to do everything I could to make family

happy – and enjoy doing it! – not just satisficinghappy – and enjoy doing it! – not just satisficing Self-fulfilling prophecySelf-fulfilling prophecy

CR and SpiritualityCR and Spirituality

CR Promotes/Attracts:CR Promotes/Attracts: Introspection / awarenessIntrospection / awareness Self-discipline / zealSelf-discipline / zeal Cessation of desiresCessation of desires Smoothing of emotions – equanimitySmoothing of emotions – equanimity Recognition of cause and effect - Recognition of cause and effect -

interdependenceinterdependence Realization of impermanence – tough Realization of impermanence – tough

one for CRoniesone for CRonies

CR and SpiritualityCR and Spirituality Psychological state strived for in many Psychological state strived for in many

religions/philosophiesreligions/philosophies Buddhism – “calm abiding” + realizations of interdependence + Buddhism – “calm abiding” + realizations of interdependence +

impermanenceimpermanence ““You will wish to know what the marks of a man are who wants 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 to realize truth... He must be completely free from anger and lust, greed and attachment, pride and fear. He must reduce lust, greed and attachment, pride and fear. He must reduce himself to zero and have perfect control over all his senses – himself to zero and have perfect control over all his senses – beginning with the palate or tongue.” - Gandhi [8]beginning with the palate or tongue.” - Gandhi [8]

Dietary restraint/control central to many Dietary restraint/control central to many religions/philosophiesreligions/philosophies Buddhist monks – two simple meals / day, before noon, Buddhist monks – two simple meals / day, before noon,

vegetarianismvegetarianism Judaism – Lots of food prohibitions and fastingJudaism – Lots of food prohibitions and fasting Christianity – LentChristianity – Lent

What CRonies view as negative side effects – Religious What CRonies view as negative side effects – Religious seekers through the ages have spent entire lifetimes seekers through the ages have spent entire lifetimes striving to achieve, often in vain.striving to achieve, often in vain.

Take Home MessageTake Home Message NotNot advocating all CRonies become monks/priests advocating all CRonies become monks/priests CR can have profound psychological impactCR can have profound psychological impact Needs to be recognized and managedNeeds to be recognized and managed Best approach (IMO):Best approach (IMO):

find another outlet for our inherent and CR-induced zealfind another outlet for our inherent and CR-induced zeal Use CR as a tool, not an endUse CR as a tool, not an end

ExtremePersonality

Fear of Death

CR Psychological Changes

ExtremePersonality

Positive Outlet

Sad Happy

CR Psychological Changes

Take Home MessageTake Home Message CRonies are blessed w/ incredible giftsCRonies are blessed w/ incredible gifts

Zeal, self-discipline, confidence, creativity, Zeal, self-discipline, confidence, creativity, health/longevityhealth/longevity

Shame to squander gifts solely on self-centered Shame to squander gifts solely on self-centered pursuit of maximizing personal lifespanpursuit of maximizing personal lifespan

Especially since CR is far from perfect solution:Especially since CR is far from perfect solution: May not extend lifespan in humansMay not extend lifespan in humans Even if works, benefits relatively marginalEven if works, benefits relatively marginal Can result in sacrificing what we seek to maximize – Can result in sacrificing what we seek to maximize –

a fulfilling lifea fulfilling life Advice: Find alternative outlet forAdvice: Find alternative outlet for gifts, let CR gifts, let CR

be toolbe tool

ReferencesReferences[1] By “hard core” CRonie I refer to degree of calorie [1] By “hard core” CRonie I refer to degree of calorie

restriction, rather than seriousness of practice.restriction, rather than seriousness of practice.[2][2]

http://groups.yahoo.com/group/crsociety/message/6994http://groups.yahoo.com/group/crsociety/message/6994 [3][3]http://river-centre.org/StarvSympt.htmlhttp://river-centre.org/StarvSympt.html[4] cancerweb medical dictionary[4] cancerweb medical dictionary[5] [5]

http://lists.calorierestriction.org/cgi-bin/wa?A2=ind021http://lists.calorierestriction.org/cgi-bin/wa?A2=ind0211&L=crsociety&P=R451121&L=crsociety&P=R45112

[6] [6]

http://lists.calorierestriction.org/cgi-bin/wa?A2=ind020http://lists.calorierestriction.org/cgi-bin/wa?A2=ind0209&L=crsociety&P=R575619&L=crsociety&P=R57561

[7] [7] Gandhi’s Body - Sex, Diet and the Politics of Gandhi’s Body - Sex, Diet and the Politics of Nationalism,Nationalism, Author: Author: Joseph AlterJoseph Alter

[8] Gandhi, “All Men Are Brothers”, 143[8] Gandhi, “All Men Are Brothers”, 143