Today’s Workout:

5 Rounds For Time:

5 Shoulder to Overhead
20 Sit-ups

“You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.” – Mark Rippetoe

 

Before you make any serious choice regarding your health it is important to put in the research in order to better understand the possible benefits and side effects of your decision. You only get one body. There are rarely definite answers when attempting to understand something as complex as human physiology. For this reason there are many intelligent people, scientists, and experts with differing opinions supporting both sides of virtually every hypothesis making it hard to know exactly which theories are worthy of attention and which are silly bullshit. It is important to consider your current state of health, your reasons for participating, and what your goals are before making any decision regarding your body.

Recently there has been a lot of interest in the media regarding the “Juice Fast.” “Juicing” can be encountered everywhere from the anecdotal evidence of friends, newsprint, film, intellectual journals, facebook status updates, and countless websites. Essentially this liquid diet consists of juicing and consuming only raw fruits and vegetables as a liquid blended with only water. Common durations of a fast vary from 2-10 days, and in some extreme cases even into 60+ days. Proponents promote juice fasting as a “detoxifying” diet and a way to achieve rapid weight loss.

The contents of the raw food and water mixture juicers ingest contain carbohydrates (sugars) from the fruits and vegetables as well as a massive dose of micronutrients (vitamins and minerals). When on an all juice diet extremely low quantities of fats and proteins consumed. A good way to conceptualize the basic functions of the 3 macronutrients (fat, protein, and carbohydrates) is to understand that carbohydrates are used primarily for energy production whereas fats and proteins are more ideally suited to be utilized for structural, storage, hormonal, and enzymatic functions. Micronutrients commonly serve as catalysts in metabolic reactions (Vitamin B, glucose metabolism), or as an essential component of a more complex structure (iron, hemoglobin).

Fasting in any form is ultimately a drastic reduction in total caloric intake. In the case of juice fasting even if one were to consume the same number of calories from juice as they did solid foods, there would still be a defect of two vital macronutrients: fat and protein. This causes the body to enter a catabolic state to make up for the lack of nutrients missing in the diet. A fasting body literally starts to digest itself. Stored fat and protein from muscle and other tissues are thus broken down to produce the amount of energy needed to sustain the necessary constant glycogen supply to the brain as well as other vital tissues and organs. The chemical process of catabolism actually causes an increase in the blood concentration of certain toxins such as urea and ammonia, which must be excreted with water. Common temporary side effects of a juice fast include headaches, tiredness, hypoglycemia, constipation, acne, increased body odor, and bad breath. Other side effects include fainting, dizziness, low blood pressure, heart arrhythmias, weight loss, hunger, vomiting, and diarrhea. Prolonged fasting increases these effects as well as contributing to an increased likelihood conditions including: kidney damage, liver damage, decreased digestive function, decreased immunity, and osteoporosis.

Decreased mass from lean muscle, adipose tissues, and dehydration will certainly cause a marked decrease in weight. Technically if weight loss is your only goal fasting is an effective quick way to loose a few pounds. The important question for us to consider in our community is: “Is this healthy?” From a physiological standpoint for 95% of people it is absolutely not healthy to fast, juice or otherwise. Loss of lean muscle and water is not a beneficial way to achieve weight loss, especially in the long term.

Detoxification is the second proposed benefit, but is too vague and anecdotal to quantify. To prove detoxification one must show effect and mechanism by defining the proposed toxin, its negative effects, and the way it is expelled from the body through fasting. Effect and mechanism are lacking in most pro-juicing resources. Every so often cleansing and detoxifying diets become popular and then fade back into obscurity. Without mechanism and much scientific backing these fads are in direct opposition to most well researched nutritional knowledge.

Psychologically fasts may have some positive effects. Learning how to exercise will power to control food intake is a useful skill for all modern human beings living in the age of convenience. Will power is empowering, but not a detoxifier. Fasting is traditionally deeply tied to religion and spirituality. Almost every major religion includes holy days of obligatory fasting: Ash Wednesday, Good Friday, Yum Kippur, Ramadan, et cetera. Often the negative side effects of the fast are seen as penance and a way to bring one closer to god. It is likely this feeling of penance; whether to god or one’s own conscience that is largely responsible for the idea that cleansing or detoxification is occurring. In all my friends and acquaintances that have experimented with juice fasts I have seen first hand and been told about the physical and mental discomfort. It is usually only in retrospect that people claim to have enjoyed their experiences.

Research does indicate increased longevity in individuals who have an overall reduced caloric intake in comparison to others. This effect can be achieved; however, through a complete diet rich all three essential macronutrients. A healthier way to go on the juice would be to take things a step further by combining it with complete protein and fat sources. Well-concocted raw juice is essentially a potent natural vitamin and would thus promote health, especially for individuals who do not take in enough whole veggies and fruits in their diet, but juice on its own is not sufficient. Balance is the key to a healthy diet, not extreme. Remember the old adage “the key to moderation, is moderation.”

The opening line of Coach Glassman’s infamous Elite Fitness in 100 Words reads: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” From an athletic standpoint one of the worst side effects is the breakdown of lean muscle and other tissues vital for maintaining an active lifestyle. When you work out you cause micro trauma and oxidative stress to tissues breaking them down. When the necessary substrates for repair are missing or in low concentrations recovery is limited. Furthermore, reduced energy levels due to lack of calories would decrease work output potential.

Juice fasting is not something I would recommend to any of our athletes or anyone seeking to be healthy. It is your right to experiment with your body and nutrition, but part of my job as your coach and a health professional is to make recommendations that promote moving further from illness and closer to health in the spectrum of physical conditions. For the most part intuition should lean toward the idea that the juice is much better without the fast, and best as a whole food.

*I would like to thank my good friend Michael Cordell, Nutrition Masters graduate of Columbia University, for consulting on this article.

By Eddie Avakoff

As soon as I saw that the concept of ‘juice fasting’ was on the forefront of CrossFit discussion, I shuddered. As with just about anything within the CrossFit community there always seems to be opposing stances on particular views of fitness, health, and nutrition. It’s ironic that such an esteemed and experienced community that make up CrossFit present opinions with such affirmation, finding definitive answers are seldom. Take the concepts of fitness as you would philosophy: topics present alternate answers, both supported by sound logic. There’s no one right or wrong way to anything about fitness. (Except squatting on the balls of your feet. That’s just stupid.) With all that being said, here’s my take on juice fasting…

Don’t do it. Unless there’s a significant reason to deprive your body from essential fats, amino acids, irons, and other nutrients, then what’s the point? The more you eat, the more you burn; it’s a proven fact. Additionally, the high glycemic index of most fruits and vegetables will only add to weight gain. In the purpose of detoxification, I believe one should seek the use of blue green algae – the real stuff, not the crap they put in the green Naked drink…
Like I said, juice fast with a purpose outside the scope of a fat loss detox. My mother suffers from non hodgkin’s lymphoma and a juice fast is often part of her recovery from chemotherapy. The burst of vitamins boosts her compromised immune system and the direct shots of energy from the sugars help with her energy levels. Juice is easy to consume and readily available. She juice fasts with a purpose.
With the constant assault CrossFitters put on their body, I’d like to think that juice fasting would be the last recourse towards improvement of overall wellness. Where’s the amino acids for recovery? What about the fats for energy? What about the control of insulin levels? Is this ‘juice’ specific towards blood type? (probably not). All in all, I just see too many flaws with juice fasting, especially when there’s so many other proven methods of successful weight loss. Only juice fast with a purpose.

Written By Eddie Avakoff, Co-Owner of Metroflex Gym and professional athlete

Please feel free to share your insights. This is an open public forum and all viewpoints are welcome and encouraged.