While many people have heard of fasting, few understand the process and benefits. For many, the idea of fasting may seem daunting and a challenge.
Fasting is one of the oldest dietary interventions in the world, and modern science confirms it can have a profoundly beneficial influence on your health. Intermittent fasting is a powerful approach that facilitates weight loss and helps reduce your risk of chronic diseases like Type 2 diabetes, heart disease, and cancer. Research overwhelmingly supports the notion that ditching the "three square meals a day" approach in favor of intermittent fasting can do wonders for your health, as your body simply isn't designed to be continuously fed. Intermittent fasting typically refers to not eating for at least 14 consecutive hours a day. However, not eating for 16 to 18 hours is likely closer to a metabolic ideal. This means you are only eating your food within a six to eight-hour window. The cycling of feasting (feeding) and famine (fasting) mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of biochemical benefits to occur. In recent years, it's become increasingly clear that your body cannot run optimally when there's a continuous supply of calories coming in. For starters, when you eat throughout the day and never skip a meal, your body adapts to burning sugar as its primary fuel, which downregulates enzymes that utilize and burn stored fat. As a result, you start becoming progressively more insulin resistant and start gaining weight, and most efforts to lose weight become ineffective. It's important to realize that in order to lose body fat, your body must first be able to actually burn fat. Let’s clear up some myths about fasting. One common myth is that fasting will lead to loss of muscle mass. During fasting, you start by burning off all the glycogen in the liver, which is all the sugar. There's a point there where some of the excess amino acids in your body need to get burnt as well. That's where people say, 'That's where you're burning muscle.' That's not actually what happens. The body never upregulates its protein catabolism. Never is it burning muscle; there's a normal turnover that goes on. There is a certain amount of protein that you need for a regular turnover. When you start fasting, that starts to go down and then fat oxidation goes way up. In essence, what you've done is you switched over from burning sugar to burning fat. Another common fear is that fasting equals starvation, which is not true. First of all, starvation is a forced situation that you have no control over whereas fasting is optional. You have complete control. Many also believe they cannot or should not fast because it will send their body into "starvation mode" — a situation where the body starts holding on to fat rather than burning it off. What they're talking about is where the body's metabolism starts to slow down so significantly that instead of burning 2,000 calories a day, your body might burn 1,000 calories a day. In that case, even if you're eating only 1,500 calories a day, for example, you're going to gain your weight back. That's actually what happens when you reduce your calories. We know that ... as you cut your calorie intake, your calorie expenditure goes down as well. Starvation mode actually is guaranteed if you just try and cut your calories. But what's interesting is that fasting doesn't do that. What happens during fasting is that ... after four days of fasting, the basal metabolic rate is actually 10 percent higher than when you started. While 80 percent of the population would likely benefit from water fasting, there are several absolute contraindications. If any of the following apply to you, you should NOT do extended types of fasting: -Underweight, defined as having a body mass index (BMI) of 18.5 or less. -Malnourished (in which case you need to eat healthier, more nutritious food). -Children should not fast for longer than 24 hours, as they need nutrients for continued growth. If your child needs to lose weight, a far safer and more appropriate approach is to cut out refined sugars and grains. Fasting is risky for children as it cuts out ALL nutrients, including those they need a steady supply of. -Pregnant and/or breastfeeding women. The mother needs a steady supply of nutrients in order to assure the baby's healthy growth and development, so fasting during pregnancy or while breastfeeding is simply too risky for the child. There are many ways to do an extended fast. Following are some of the most common variations: Water fasting — This is exactly what it sounds like: You don't eat; you only drink water, for several days in a row (typically no less than 24 hours). Water plus non-caloric beverages — A slight variation on the water fast is to include other non-caloric beverages, such as herbal tea and coffee (without milk, sugar, or other sweeteners, including artificial non-caloric sweeteners). Bone broth variation — Another variation Fung often recommends for longer fasts is to allow the use of bone broth. In addition to healthy fats, bone broth also contains lots of protein, so it's not really a true fast. Fat fasting — Here, you allow healthy fats during the fast in addition to water and/or non-caloric beverages. While you probably would not eat a stick of butter, you could have bulletproof coffee (black coffee with butter, coconut oil or MCT oil), for example. Alternatively, you could add the fat to your tea. Your body is a marvel of ingenuity, and the more you can work WITH it rather than against it, the healthier you're likely to be. Consider the following: Intermittent fasting involves scheduling your meals in such a way that you get a period of fasting each day. Typically, you'll eat all of your meals within a six- or seven-hour window. Many people when they first start intermittent fasting, they decide to skip breakfast. However, in studying mitochondrial function, it can be concluded that it's not a good idea to eat late at night, because that's when your body is readying for rest, regeneration, and repair. Eating in the evening creates surplus ATP, which will simply generate excessive amounts of damaging reactive oxygen species. While intermittent fasting is likely to be beneficial for most people, here are some points to consider: -Intermittent fasting does not have to be a form of calorie restriction — It's a practice that should make you feel good. If your fasting strategy is making you feel weak and lethargic, you need to reevaluate your approach. -Sugar cravings are temporary — Your hunger and craving for sugar will slowly dissipate as your body starts burning fat as its primary fuel. Once your body has successfully shifted into fat-burning mode, it will be easier for you to fast for as long as 18 hours and still feel satiated. -It is not advisable to practice intermittent fasting if your daily diet is filled with processed foods — While intermittent fasting may sound like a panacea against ill health and excess weight, it alone may not provide you with all of these benefits. The quality of your diet plays an important role if you're looking for more than mere weight loss. It's critical to avoid refined carbohydrates, sugar/fructose, and grains. Focus your diet on vegetable carbohydrates, healthy protein in moderate amounts, and healthy fats such as butter, eggs, avocado, coconut oil, olive oil, and raw nuts. While the idea of fasting for several days may seem daunting, there are ways to ease into it that will minimize any discomfort. One way to graduate into four-day fasting was by increasing your intermittent daily fasting from 16 hours to 21 hours, leaving only a three-hour window in which you eat all your food for the day. After two months of that, try a four-day fast where your only sustenance is water and a multimineral supplement. You don’t necessarily need to do intermittent fasting for 18 months before trying water-only fasts, but doing it for a few months would radically decrease any negative side effects. So, if you want to try a multiday fast, consider extending your intermittent fasting first, then work your way into 24-, 48-, 72-hour and even longer fasts. And remember, you are in complete control and can break your fast any time you want. I would encourage you to increase your daily intermittent fasting toward the 18- to 21-hour range, which will enable you to transition into more extended fasts without significant struggle. If you are on medication or have a chronic health condition, work with your doctor to make sure you don't complicate your situation. For example, you need to make sure you're taking a high-quality multimineral supplement daily. Before you jump into days-long water-only fasting, start with intermittent fasting. I believe it will significantly ease the process and raise your chances of success. Research has confirmed that many biological repair and rejuvenation processes take place when there's an absence of food, and this is another reason why all-day grazing triggers disease. Your body never has the time to clean out the garbage and regenerate. When you go without food for a period of time, the resulting metabolic changes stimulate a natural cleansing process known as autophagy, or mitophagy in the case of mitochondrial autophagy, in which your body detoxifies and rids itself of damaged cells. When you're in constant "feast mode," your body forgoes many of these benefits. That does not mean you need to (or should) starve yourself for extended periods of time though. Simply cycling between periods of eating and fasting on a daily or weekly schedule has been shown to provide many of the same benefits as complete fasting, where you don't eat for several days. While some intermittent fasting programs claim you can binge on whatever you want on non-fasting days, I strongly recommend paying attention to the quality of your food regardless of the program you choose. Since you're eating less, you'll want to make sure you're getting high-quality nutrients from your food. Healthy fats are especially important, as intermittent fasting pushes your body to switch over into fat-burning mode. If you feel tired and sluggish, it may be a sign you need to increase the amount of healthy fat in your diet. Cutting net carbs (total carbs minus fiber) is equally important. Fructose is particularly troublesome as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. If you're overweight, insulin-resistant, or diabetic, reducing sugar consumption is really key. As a general rule — whether you're fasting or not, and regardless of the fasting schedule you're on — it's important to eat a diet that is: -High in healthy fats. Many will benefit from 50 to 85 percent of their daily calories in the form of healthy fat from avocados, organic grass-fed butter, pastured egg yolks, coconut oil, and raw nuts such as macadamia, pecans, and pine nuts. -Moderate amounts of high-quality protein from organically raised, grass-fed, or pastured animals. Most will likely not need more than 40 to 80 grams of protein per day. (It is recommended to limit protein to one-half gram of protein per pound of lean body mass.) -Unrestricted amounts of fresh low net carb vegetables, ideally organic. Besides when and what to eat, another common question relates to duration. Just how long must you continue intermittently fasting? While some embrace it as a lifestyle (and this tends to be particularly true of those who restrict their daily eating to a specific window of time), it's not something you have to do for the rest of your life. Peak Fasting is done every day rather than a few days a week. However, you can certainly cycle in off days due to schedule or social commitments. The key is flexibility. But if circumstances allow, seek to do it every day. The process is simple. The toughest part of any intermittent fasting plan is getting through the initial transition, which can take anywhere from 7 to 10 days. Maybe even longer for some people, depending on how insulin-resistant you are, and other factors, like your weight, blood pressure, and cholesterol levels, and if you are not consistent with the fasting and wind up cheating. About 10 percent of people will report headaches as a side effect when they first start fasting, but the biggest complaint is hunger. It may be helpful to remember that part of why you're craving food is because your body has not yet made the switch from burning sugar to burning fat as its primary fuel. As long as you're running on sugar, which is a fast-burning fuel, frequent hunger pangs will be the norm. Fat is far more satisfying, as it's a much slower-burning fuel. Remember, a diet high in carbohydrates severely inhibits your body's ability to produce lipase and use fat as an energy source. Lipase is inhibited because of high insulin levels, and your insulin rises in response to eating foods high in carbohydrates, so it's important to replace carbs with healthy fat in order to successfully make that metabolic switch-over and become an efficient fat burner. Another factor that can trip you up during the transition period is purely psychological. If you're used to grazing throughout the day, it may take some time to break the habit. One trick is to drink more water. Oftentimes people mistake thirst for hunger. Intermittent fasting has a long list of confirmed health benefits. -Releasing ketones into your bloodstream, which help preserve brain function and protect against epileptic seizures, cognitive impairment, and other neurodegenerative diseases -Boosting production of brain-derived neurotrophic factor, which stimulates the creation of new brain cells and triggers brain chemicals that protect against brain changes associated with Alzheimer's and Parkinson's disease -Increasing growth hormone by as much as 1,300 percent in women and 2,000 percent in men, thereby promoting muscle development and vitality -Lowering insulin and improving your insulin sensitivity; studies have shown intermittent fasting can both prevent and reverse Type 2 diabetes, which is rooted in insulin resistance -Increasing levels of the neurotransmitter norepinephrine, which helps your body break down fat to be used as fuel and benefits your metabolism -Upregulating autophagy and mitophagy, which will help protect against most disease, including cancer and neurodegeneration -Lowering oxidative stress and inflammation -Improving circulating glucose and lipid levels -Reducing blood pressure -Reproducing some of the cardiovascular benefits associated with exercise -Protecting against cardiovascular disease -Reducing low-density lipoprotein and total cholesterol Besides normalizing your weight, intermittent fasting is also one of the ways by which you can significantly boost mitochondrial health and energy efficiency, which is important for chronic disease prevention, thereby cutting your risk for health problems like heart disease and cancer. Intermittent fasting can also have a very beneficial impact on your brain function, and may even hold help aid in preventing Alzheimer's disease. Like other studies before it, recent research finds fasting may improve insulin sensitivity, reverse diabetes and supports your weight management efforts when combined with exercise. The research, presented at Digestive Disease Week 2019, was based on the fasting prayer practices of Muslims during Ramadan. The pilot study enlisted 14 healthy individuals who routinely fasted for 15 hours a day from dawn to dusk over 30 days. Researchers collected blood samples before the individuals began their religious fast and at the end of the fourth week of fasting. An additional blood panel was drawn one week post fasting. The research work was partially supported by a National Institutes of Health Public Health Service grant. Fasting for 30 days raised the levels of tropomyosin (TPM) proteins that in turn improved insulin resistance and reduced the adverse effects of a diet rich in sugar. Higher levels of TPM 1, 3 and 4 were found in the blood samples of the participants. TPM is a key factor in maintaining the health of cells important to insulin resistance. Another recent study evaluating the effectiveness of omitting a meal before an early workout was published in the Journal of Nutrition. The researchers wanted to see if skipping breakfast before working out would affect the relationship to food for the remainder of the day. While exercise plays an important role in weight management and overall health, past studies have demonstrated that people who begin a new exercise program often compensate for energy burned during exercise by eating more later in the day, or by moving less. The researchers enrolled healthy, physically active young men who all completed three stages in a randomized order separated by over one week. During the one stage, the participants ate a breakfast of oats and milk followed by rest. In another, they had the same breakfast and then exercised for 60 minutes. During another stage, the participants fasted overnight and then exercised in the morning before eating. The following 24 hours of caloric intake was monitored and calculated. The researchers found those who fasted and then exercised had a negative 400 calorie intake during the day as compared to those who ate and rested or who ate breakfast before exercising.
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Over five years ago, the mad scientist Jim Goetz saw a movie and thought, "what if we did it this way instead"? With the support of his friends, family and colleagues, Keto Size Me was born. Dr. Michael Brandon will consume for 30 days his caloric requirements...in hamburger patties...from Burger King. This equates to 20 burgers per day. He may drink only water during this time. Physical, mental, and cognitive markers have been tested and will be retested along the way and experts in the fields of nutrition and human physiology will be included. This monumental film will rock and shock the world! Everything you once thought was good, may not be. What you once thought was bad, may be good. Find out as Jim Goetz and Dr. Mike Brandon pursue and unveil the Keto Size Me Movie! Join the mad scientist Jim Goetz, Dr. Mike, Ryan Duddy (the film guy), Athena Goetz (photos) and Ming (Comic Book Men) for this AMAZING podcast!!!!
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Health is more than simply focused on the body. There are many aspects of life one must be healthy in. One of those aspects is relationships. Is your relationship a healthy relationship? Many individuals have found themselves alone and single and in the world of dating and cannot figure out why they cannot find the man/ woman of their dreams. In this weeks Healthy Happy Hour by Functionised @Jim Goetz Fitness and Chantea Goetz PhDs, MS, CES Health & Fitness Coach delve into how to land the person of your dreams and have a healthier relationship in your life. Plus the recipe for this weeks keto angel food cake will be posted!!!!
functionised.com/hhh.html FB: @Functionised IG: @Functionised Athena's Keto Angel Food Cake Recipe
Ingredients
Instructions
Recipe NotesTo line the cake pan, you will need a 9-inch circle of parchment paper. Fold the paper in half and then in half again to create a cone. Cut enough out of the tip so that when it is opened, it first over the center of the tube pan. It does not need to be perfect. Nutrition Facts Keto Angel Food Cake Amount Per Serving (1 serving = 1/12th of cake) Calories 128 Calories from Fat 84 Fat 9.3g Carbohydrates 4.2g Fiber 1.8g Protein 9.3g Intro-
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Jim and Chantea Goetz host Healthy Happy Hour, an hour long event each week where they take you into their world to become a better version of yourself. Learn new topics on your health and fitness, enjoy new recipes of organic, ketogenic and paleo dishes. Understand at times controversial topics and learn a new exercise each week to keep you moving towards greatness! Get on your couch to get off your couch and Live Functionised! Archives
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