Cozzia USA, a supplier of robotic massage technology, announced that it is unveiling the newest Qi SE massage chair. The Qi SE was designed to imitate a full body massage experience that reaches more spots than any other modern models. Cozzia delivered superior products in the past. The Qi SE promise to provide a superior massage and cover every part of the person's body to promote rejuvenation and circulation.
Here is some features as described in Cozzia USA Debuts Qi SE press release:
As written by https://www.massage-chair-review.com:
Watch this video from CNET to get a feel on features, look and pricing of a new QI SE model: https://www.youtube.com/watch?v=DwzAvkK2O4Y Furniture Today describes additional features:
Here is the official video from Cozzia: https://www.youtube.com/watch?v=ZYli4fp9xz8 To find out more about top rated chairs check out this guide at: http://www.wellnessgeeky.com/best-massage-chair Read Full Article Here: Qi SE Cozzia USA Model Should Hit The Market in May 2017 via Blogger Qi SE Cozzia USA Model Should Hit The Market in May 2017
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A randomized controlled clinical trial found superior results in diabetes with a moderate low-carb diet, judging from weight loss and hemoglobin A1c.
I don’t know how many carbs the typical Japanese person eats in a day. In the U.S., it’s 250-300 grams. Here’s how the study at hand was done: “This prospective, randomized, open-label, comparative study included 66 T2DM patients with HbA1c >7.5% even after receiving repeated education programs on Calorie-Restricted Dieting (CRD). They were randomly allocated to either the 130g/day Low-Carb Diet (LCD) group (n = 33) or CRD group (n = 33). Patients received personal nutrition education of CRD or LCD for 30 min at baseline, 1, 2, 4, and 6 months. Patients of the CRD group were advised to maintain the intake of calories and balance of macronutrients (28× ideal body weight calories per day). [If I understand correctly, a 170-lb (77.2 kg) person would be recommended to eat 2160 calories/day.] Patients of the LCD group were advised to maintain the intake of 130 g/day carbohydrate without other specific restrictions. Several parameters were assessed at baseline and 6 months after each intervention. The primary endpoint was a change in HbA1c level from baseline to the end of the study. At baseline, body mass index (BMI) and HbA1c were 26.5 and 8.3, and 26.7 kg/m2 and 8.0%, in the CRD and LCD, respectively. At the end of the study, HbA1c decreased by −0.65% in the LCD group, compared with 0.00% in the CRD group (p < 0.01). Also, the decrease in BMI in the LCD group [−0.58 kg/m2] exceeded that observed in the CRD group (p = 0.03). Conclusions: Our study demonstrated that 6-month 130 g/day LCD reduced HbA1c and BMI in poorly controlled Japanese patients with type 2 diabetes. LCD is a potentially useful nutrition therapy for Japanese patients who cannot adhere to CRD.” Source: A randomized controlled trial of 130 g/day low-carbohydrate diet in type 2 diabetes with poor glycemic control – Clinical Nutrition via Blogger Low-Carb Diet Works In Overweight Japanese Type 2 Diabetes
A randomized controlled clinical trial found superior results in diabetes with a moderate low-carb diet, judging from weight loss and hemoglobin A1c.
I don’t know how many carbs the typical Japanese person eats in a day. In the U.S., it’s 250-300 grams. Here’s how the study at hand was done: “This prospective, randomized, open-label, comparative study included 66 T2DM patients with HbA1c >7.5% even after receiving repeated education programs on Calorie-Restricted Dieting (CRD). They were randomly allocated to either the 130g/day Low-Carb Diet (LCD) group (n = 33) or CRD group (n = 33). Patients received personal nutrition education of CRD or LCD for 30 min at baseline, 1, 2, 4, and 6 months. Patients of the CRD group were advised to maintain the intake of calories and balance of macronutrients (28× ideal body weight calories per day). [If I understand correctly, a 170-lb (77.2 kg) person would be recommended to eat 2160 calories/day.] Patients of the LCD group were advised to maintain the intake of 130 g/day carbohydrate without other specific restrictions. Several parameters were assessed at baseline and 6 months after each intervention. The primary endpoint was a change in HbA1c level from baseline to the end of the study. At baseline, body mass index (BMI) and HbA1c were 26.5 and 8.3, and 26.7 kg/m2 and 8.0%, in the CRD and LCD, respectively. At the end of the study, HbA1c decreased by −0.65% in the LCD group, compared with 0.00% in the CRD group (p < 0.01). Also, the decrease in BMI in the LCD group [−0.58 kg/m2] exceeded that observed in the CRD group (p = 0.03). Conclusions: Our study demonstrated that 6-month 130 g/day LCD reduced HbA1c and BMI in poorly controlled Japanese patients with type 2 diabetes. LCD is a potentially useful nutrition therapy for Japanese patients who cannot adhere to CRD.” Source: A randomized controlled trial of 130 g/day low-carbohydrate diet in type 2 diabetes with poor glycemic control – Clinical Nutrition The calorie-restricted diet did nothing for these folks in terms of glycemic control.
Steve Parker, M.D.
PS: In case you’re wondering, the Low-Carb Mediterranean reduces digestible carbs to 20-100 grams/day. via Blogger Low-Carb Diet Works In Overweight Japanese Type 2 Diabetes This recipe would be appropriate in summer during raspberry season in most places. But the truth is you crave summer in winter the most. Add some sunshine and warmth to your day dive into this great raspberry vinegar DIY article. You definitely should make it later, when raspberries will be in their peak season. So don’t forget to save the recipe. If you ask, what so special about this vinegar and why you can’t simply buy it? It’s special because of its rich and fruity aroma that mixes nicely in green salads with blue cheese, nuts and fruits or adds a picante punch to the cocktails (as sugar free substituted for raspberry shrub). You can easily find it in many stores. Amazon has dozens of different brands of raspberry vinegar. But all of them are pricy. You will save a lot by making your own, especially if you have raspberries in your backyard. And if you have back yard but not raspberry bushes, then your task for the next grow season will be to get some, as fall raspberry bushes will be one of the best plant to have in backyard in terms of space and amount of care they need and harvest they produce. That’s how my 3-day harvest from 21’x1′ plot in a peak season looks like (around 4 lb) Plus raspberry vinegar is super easy to make, and doesn’t require any fancy ingredients or equipment. Raspberry Vinegar RecipeEquipment:
Ingredients:
How to make:
Nerdy Note: You want to keep your vinegar’s acidity (pH) below 4.0 to stop any bad bacteria growth. You can check acidity with pH strips that cost only a couple of bucks and can be bought here. Raspberry shrub can be easily made out of raspberry vinegar, but let’s keep it for a separate post. Original article: Homemade Raspberry Vinegar Recipe via Blogger Homemade Raspberry Vinegar Recipe
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Numerous studies show that it can have powerful benefits for your body and brain.
Here are 10 evidence-based health benefits of intermittent fasting. 1. Intermittent Fasting Changes The Function of Cells, Genes and HormonesWhen you don’t eat for a while, several things happen in your body.For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible. Here are some of the changes that occur in your body during fasting:
Bottom Line: When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express. 2. Intermittent Fasting Can Help You Lose Weight and Belly FatMany of those who try intermittent fasting are doing it in order to lose weight (9).Generally speaking, intermittent fasting will make you eat fewer meals. Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories. Additionally, intermittent fasting enhances hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories (10, 11). In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in). According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks (12). This is a huge amount. The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease. One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction (13). All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight. Bottom Line: Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat. 3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 DiabetesType 2 diabetes has become incredibly common in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels (12). In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31% (12). One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes (13). What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes. However, there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22-day long intermittent fasting protocol (14).
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Bottom Line: Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men. 4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The BodyOxidative stress is one of the steps towards aging and many chronic diseases (14).It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them (15). Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress (16, 17). Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases (17, 18, 19). Bottom Line: Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases. 5. Intermittent Fasting May be Beneficial For Heart HealthHeart disease is currently the world’s biggest killer (20).It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease. Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels (12, 21, 22, 23) However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made. Bottom Line: Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers. 6. Intermittent Fasting Induces Various Cellular Repair ProcessesWhen we fast, the cells in the body initiate a cellular “waste removal” process called autophagy (7, 24).This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease (25, 26). Bottom Line: Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells. 7. Intermittent Fasting May Help Prevent CancerCancer is a terrible disease, characterized by uncontrolled growth of cells. Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer. Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer (27, 28, 29, 30). There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy (31). Bottom Line: Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy. 8. Intermittent Fasting is Good For Your BrainWhat is good for the body is often good for the brain as well.Intermittent fasting improves various metabolic features known to be important for brain health. This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance. Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function (32, 33). It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF) (32, 34, 35), a deficiency of which has been implicated in depression and various other brain problems (36). Animal studies have also shown that intermittent fasting protects against brain damage due to strokes (37). Bottom Line: Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage. 9. Intermittent Fasting May Help Prevent Alzheimer’s DiseaseAlzheimer’s disease is the world’s most common neurodegenerative disease. There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical. A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity (38). In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients (39). Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease (40, 41). However, more research in humans is needed. Bottom Line: Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease. 10. Intermittent Fasting May Extend Your Lifespan, Helping You Live LongerOne of the most exciting applications of intermittent fasting may be its ability to extend lifespan.Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction (42, 43). In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted (44). Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd. Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life. Original Post: 10 Evidence-Based Health Benefits of Intermittent Fasting via Blogger 10 Evidence-Based Health Benefits of Intermittent Fasting Intermittent Fasting Results: Before & AfterIntermittent fasting (IF) is THE way to torch massive amounts of stubborn belly fat while building rock hard, lean muscle…said every self-proclaimed “fitness guru” with a radical new approaching to dieting. The reality is that outside of an exceptional set of circumstances involving high body fat percentages and relatively little experience inside the weight room (or steroids), this promise is a virtual impossibility. However, over the past several years, a method of eating, dubbed “intermittent fasting”, has garnered a near-staggering level of popularity through its revolutionary, or rather evolutionary approach to food consumption. Confused yet? The overriding concept is simple. During certain windows of time, you will be fasting, or not consuming any calories. Substances devoid of any caloric value such as water, coffee, or certain teas are A okay. Following these fasted periods, you will consume the entirety of your daily caloric intake in smaller time frames, placing you in a fed state. There is a plethora of ways that this eating pattern can be executed, but the original concept is to place our eating habits in line with how our deep evolutionary ancestors hunted and gathered food in varying lengths of time. After all, the human body is remarkably adept when it comes to survival, and even today our bodies perform in such a way that facilitates their own survival. IF aims to capitalize on this phenomenon. So, how can we accomplish adequate Intermittent fasting results? Where should you get started? What are the results that others have experienced? All fair questions, and just googling “intermittent fasting” may lead to you simply swinging away on randomized bouts of starvation and small scale eating disorders in a glorified game of dietary Whack-a-mole in the hopes of landing your dream physique. Despite the many variations, the most popular methods of IF are the “Lean Gains” strategy, the “Warrior Diet,” and “Periodic Fasting.” Read on for the skinny. Lean GainsOriginated by Martin Berkhan, Lean Gains follows a 16/8 fasted to fed ratio. Before you close the tab because I subversively snuck math into this article, consider how simplistic this is. Fast for 16 hours, eat for 8. That’s it. No, don’t spend all eight hours eating, that’s just excessive. How you break up your meals in that eight-hour window is entirely up to you though.In Berkhan’s book, he recommends consuming the bulk of your calories in the post training period, with a smaller, pre-workout meal before training. In a recent study by the Journal of Translational Medicine, subjects were fed three meals, about three to four hours apart, inside of an eight-hour window. During the testing period, training and consumption were heavily monitored, and subjects’ blood samples were tested regularly. For the sake of comparison, the study also included a mirror test group that was not following a time window-restricted feeding pattern.After an eight-week period, the IF group experienced an overall reduction in total fat mass (approximately 3.5 pounds), while the conventional dieting group did not. Both groups maintained a consistent level of muscle mass across training three days per week. The exercise selection included bench press, dumbbell flyes, curls, leg press, leg curl, military press, lat pulldowns, and various triceps isolation exercises. You can read about it here. But wait, won’t I become ravenous with hunger after not eating for 16 hours? The “hunger hormone”, aka ghrelin, is secreted from the lining of the stomach and provides us with that familiar “I’m hungry” sensation. Berkhan describes how ghrelin can actually be programmed in our bodies after an initial adjustment period to IF. A study conducted by Columbia and Rockefeller Universities discovered that ghrelin works in conjunction with our own circadian rhythms to align the anticipation of food with the body’s metabolic processes. In English, please. Basically, your brain tells your body when it thinks it’s going to be hungry, and preemptively releases ghrelin to tell you to fill your belly before you’re actually in any danger of starving. This would at least, in part, explain why many from the fasting community describe the initial adjustment period as rough, but then claim that it gradually becomes more stomach-able (sorry, I couldn’t resist the pun). The overarching argument is that the hunger you experience during short-term fasting periods is not a result of your body shedding your hard-earned muscle, but rather an evolutionary response aimed at motivating you to get up and go find food before your body enters its “lock down starvation” mode. Berkhan describes this effect in his blog. Warrior DietThe brain child Ori Hoflmekler, “The Warrior Diet” breaks down IF into an even more simplistic means of application. You eat one meal per day. There are subtle nuances by allowing very minor snacks during the daytime, mainly in the form of fruits and nuts. However, more than 90% of your calorie consumption should occur in the form of one meal, preferably at night. Hofmekler argues that humans are nocturnal eaters, tracing this quality back thousands of years. Emphasis is placed on not tracking calories, and only eating whole food. Don’t waste calories on simple sugars or processed foods.Periodic FastingDr. John Berardi details the 24 hour or “Periodic Fast” in his research on IF. The basic premise is to fast for 24 hours, consuming only water, coffee, green tea, and BCAAs (if you work out). This protocol is to be executed no more than once per week, although some variations of this IF method will allow up to twice per week. You can choose which 24 hours you want to fast and how often. Dr. Berardi touts this method as excellent for trial periods, and while traveling. A popular alternative to this form of periodic fasting is “Eat-Stop-Eat.”Okay, but how does this Affect MY Body?I’m glad you asked. A study authored by Jason Fung illustrates the effects that fasting can have on insulin and growth hormone (GH). After nearly six weeks of regular fasting, the tested subject, a male fasting for religious purposes, experienced 1,250% increase in GH levels at his peak, and a sharp reduction in blood insulin levels. Lower insulin levels = higher insulin sensitivity. Higher insulin sensitivity = better fat burning and greater muscle preservation. A more detailed explanation of insulin and its fitness function can be found here.The research confirmed that feeding periods in fact suppressed the production of GH. Later experiments following the original study of this topic by scientist Hartman et al found an increase in GH of 500% after a mere two day fast. So, what does this mean for YOU? Growth Hormone is a critical component to preserving lean body mass. So many fear that they will lose muscle by fasting, but let’s think about this in practical, real-world terms. The reason your body stores fat is because it runs out of room in other areas or your body to place excess energy (calories). Converted glucose, typically from carbohydrates, becomes glycogen, and is appropriately stored in either your muscles or your liver. Excess protein inevitably becomes glycogen itself, and is allocated similarly. This process in relation to your fitness is described here. Think of a chipmunk storing extra acorns in its cheeks. It may not be able to consume all that energy (food) right now, but it accrues extra stores for later. Your body’s version of doing this is storing fat. If you were living thousands of years ago, hunting and foraging for food, does it make sense to cleave lean muscle from your body? Or is it more practical to consume the fat stores first? This is not to say that longer periods of fasting (>72 hours) will not consume muscle (some fat is necessary for internal organ and bodily function), but it’s not first in the physiological order of operations. This is how many fitness enthusiasts employ IF today. Utilize shorter bursts of fasting to maximize GH and increase insulin sensitivity, then cash in on feeding periods to maximize muscular development. Okay, so it IS a Miracle Cure Then?Not quite. Dieting is seen by some as playing the lottery. If you’re poor, then you cash in big, you will eventually wind up in worse financial condition than you were before you won the lottery.You have no idea how to maintain wealth, despite the sudden influx of riches. If you live an unhealthy lifestyle, then you engage in the new trendy diet, you may temporarily change your physique, but your body is smarter than you are. It has centuries of programming behind it, and will always return to what it believes to be its natural equilibrium. The idea behind IF is to implement a healthy internal programming that you can easily regulate and sustain over the long haul. Ultimately, weight lost or gained comes down to calories in vs. calories out. By reducing your number of meals, your caloric intake becomes easier to track. By consuming predominantly whole foods, you mitigate the consumption of empty, fruitless calories. The overall concept hasn’t changed. But by utilizing fasting periods, many fitness experts and enthusiasts have found easier, more productive means of accomplishing these “laws of fitness.” Although research on IF is still in its larval stage, the returns on these implementations have been generous. Better GH production, greater insulin sensitivity, and more accurate nutrient and caloric monitoring. Celebrities renowned for their physiques such as Hugh Jackman, Terry Crews, and Dwayne “The Rock” Johnson have all tried their hand at, got intermittent fasting results and endorsed the IF approach. Whatever your purposes for buying that first-class ticket to the next revolutionary diet, IF thus far has boasted the results to earn a look. Originally Published Article: Intermittent Fasting Results: Before & After via Blogger Even if you are a new when it comes to massage, or you go for one on a weekly basis, there are a number of things you can do to make sure you get the most out of a massage and make your experience even more pleasurable. Even if you are posses one of the luxury massage chair more information at wellness geeky website, you can still you this tips to get the most out of your session. Tip 1 The most obvious thing to remember about going for a massage is not to have a large meal before your treatment as you may become uncomfortable during your session and then not be able to fully relax. Tip 2 stay away from alcohol. Tip 3 leave plenty of time to get to your appointments and try to arrive at least 15 minutes early. We all know how bad traffic can be! This will help you relax before the massage which in turn will make the masseuses job easier and makes your treatment more pleasurable. Tip 4 if you are attending a spa or clinic where you can use the sauna or steam room prior to your session then make sure you do as it will loosen up your muscles. Do remember to take a shower prior to your visit to get rid of any soaps or chemicals from your skin. Tip 5 find out before your appointment as to whether your massage will be done with you in the nude. If you are uncomfortable with this then make sure you wear appropriate undergarments that allow your massage to be done properly. Tip 6 place your trust in your therapist and allow them to use their experience and professionalism to completely relax you. Tip 7 do not be afraid to talk to your therapist. Discuss with them prior to the visit, any concerns you have, or any particular areas you think you need working on. During your visit if something is painful or not completely agreeable do not be afraid to speak up. Tip 8 depending on the type of person you are, you may wish to chat during your session or you may wish to remain silent. As the client, it is up to you which you choose and most professional therapists will adapt to either situation depending on your lead. Tip 9 try and keep breathing during your session! Even though this sounds daft, you will enjoy it all the more and be more relaxed if you concentrate on breathing properly. Tip 10 try and remain as relaxed as possible during your massage. If you are tight due to being uncomfortable about something let your masseuse know and they will be out to help you out. Tip 11 after the session is finished take a few minutes whilst still lying on the table to come back to reality. Sometimes you can get a little dizzy so never get off the table to quickly. Tip 12 make sure you fully re-hydrate after your session and drink more water than you normally would. This will benefit you greatly and hydrate your muscles correctly. Tip 13 try and allow some time after your session to relax otherwise you will not properly feel the benefits from your relaxing treatment. If you have to rush back to work or some other stressful part of your life, your body will not feel the full results. Tip 14 do not think that one massage treatment is enough as the more often you go, the more relaxed you become. The first time may feel a little painful, but if you go regularly enough then you will reap the full rewards and become more relaxed over time. Source Here: Top 14 Tips To Get The Most Out Of Your Massage Session via Blogger Top 14 Tips To Get The Most Out Of Your Massage Session Intermittent Fasting 101 – How to Start Burning Fat The biggest question I have gotten since starting this site (The “IF” Life) in 2008, is how to effectively use “Intermittent Fasting” (also known simply as “IF”, hence the name of the site) to achieve their goals and maximum results. It is also the main reason I started this website, to help spread all the information below. Results and goals can vary by each person with fat loss, muscle gain, better health, improved performance in your sport of choice and more. With all that also factors in the individuality of what is a person’s insulin resistance, current body composition (body-fat%), daily lifestyle, eating habits, macronutrient ratios (carbs/protein/fat), type of exercise program, frequency and volume of training, recovery demands, and so forth. What I am trying to hint at is that you are unlikely to find large groups of people with the exact same set of parameters and responses to an intermittent fasting protocol. What does this mean? Well just that you need to start with a basic intermittent fasting (or “feeding” as mentioned below) format, and then learn how to monitor results and adjust as you go. Even down the road things will change as you improve health, lower insulin resistance and maybe change performance and recovery needs. So nothing is really ever just one set way (as it shouldn’t have to be). Life is dynamic (always changing and evolving) and so should be the way you see your own journey for health and fitness. What is Intermittent Fasting (IF)? For those that may not be familiar to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below). From what I have read/learned from years of independent research on reduced calorie intake (CR) and IF (**studies listed at end), the conclusions are that using short-term calorie restriction/fasting may be effective when it comes to: Reducing blood glucose and insulin levels (improving the state of the overall glucose metabolism) Increasing fatty acid oxidation with increased FFAs (through increasing lipolysis hormones GH, glucagon and adrenaline) Sparing and preserving muscle tissue (lean mass) Increasing various health factors (lower inflammation, lower blood pressure, reduced oxidative stress, increased protection against neuro-degenerative diseases, and more) Keeping the metabolism strong/healthy (as eating more meals does not “speed up” your metabolism) There are also a multitude of lifestyle benefits such as not being a slave to eating all day long (like modern “diets” seem to preach), having more natural daily energy/focus, and even just learning how to enjoy eating once again (with good foods and friends). Overall it can be a simple eating lifestyle that can not only help you lose weight, but more importantly let you relax and provide relief from obsessing about food or “diets” all day. How To Start Using IF Is there only one set way in which to use intermittent fasting? No, of course not. I could easily come up with several different IF protocols based on people’s individualistic needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. However I am going to keep it simple and give the 2 most frequent intermittent fasting (IF) options seen. Longer IF 1-2x a week: This is taking a longer fasting period of say for up to 24 hours and repeating 1-2x a week. Note that 24 hours is not skipping a whole day, as stopping to eat on 6pm Tues and then having your next meal at 6pm Wed is 24 hours. I usually don’t talk about anything longer than 24-32 hours for using IF, as most research is usually based on that fasting window (even if some studies have more frequency with alternate day fasting). Shorter “Daily” IF: This means that it is done more than a couple times a week (can be daily) with a condensed eating window and less fasting than seen above. I also like to call this “Intermittent Feeding” instead of fasting. For example someone could be eating their calories in a 6-8 hour window daily (and the fasting part happens around it). With those approaches there are still many variables to include such as calories, activity/exercise, recovery needs, food choices, etc. In the end it is still about finding a way that does work for you. Picking the approach you think fits around your lifestyle best is going to lead to better results. Here are some of the pros and cons of each approach for you to consider. Longer (24 hr) Intermittent Fasting 1-2x a week: Some of the pros for a longer fast are: Allows a person to make sure they are getting enough calories on the non-fasting days (as it is not supposed to be a quick “crash diet” or severely calorie restricted overall). Keeps meals simple on days that you use IF (usually just one small meal later in a day). Allows you to eat “as normal” on other days (perhaps a better starting point for those that don’t want to change much of the rest of their diet/foods up). Longer fasts may provide a deeper cellular cleaning (autophagy). Worth noting that this may also be achieved with exercise. Some of the cons for a longer fast are: Chance of overeating (binge) after a longer fast, making weight loss benefits not happen (calorie excess overall). Less of a focus on daily healthier food choices (as I like to say that even a “skinny” person can get heart disease and cancer) Longer fasts are a bigger stress on the body, and may not be suitable for people who have already a high stress load or metabolic/blood sugar/health* concerns May not work well with high active lifestyle if calories are still too restricted overall. More “Daily” Intermittent Fasting (or “Feeding”): Some of the pros for a shorter daily fast/feeding window are: Keeps an eating schedule simple and more consistent (day after day). Helps to break free from the mental concept of “needing” to eat all the time. Allows your body to adapt it’s hunger (hormones, circadian rhythms) for more consistent feeding times. Focuses on the importance of nutrients and healthier food choices each day. Reduces the importance of “snacking” (which is a hidden mental factor leading to many weight issues nowadays). Intermittent shorter fasting windows may be a less stressful starting approach for those with metabolic/blood sugar/health* concerns. Helps to focus also on daily lifestyle and stress balance overall to make it successful (which is all part of the equation). Some of the cons for a shorter daily fast/feeding window are: Can possibly cause weight loss plateau if calories are still too low for too long (again not meant to be a “crash diet” or severely calorie restricted). May not be suitable for people with high calorie demands (activity) and still not eating enough overall. Wrapping it Up Over the years I have personally gravitated to the more of the “daily” IF approach without really planning. I like the more consistent daily strategy and freedom. Just seemed natural and to fit me best. I eat anywhere from 6-8 hours a day (feeding window) around 2 main meals of lunch and dinner, and then not worry about food outside of that. I’ve adapted over the years and eat more instinctual without being in any rush most days. I focus more on healthy foods and the results come, while still being able to enjoy other splurges when I go out and eat/socialize. I’m not a slave to some mentality of “needing” to eat all day and enjoy the freedom that comes with that. No longer can I be “sold” on some better eating plan, as I have found mine. On occasion (not more than 1x a week and not every week) I may even work in a 24 hour fast for a “deeper” cleanse, but there is more flexibility to how I approach eating now. I listen to my body and know what is right for me. I am my own expert (which is what I want for you as well). Staying at a leaner body-weight year round is much easier once you can do that. The key part of the IF experience is just starting with it and seeing how it works for you. Knowing how to change things up when they aren’t working. Making a lifestyle solution and not needing anyone to tell you how to eat again. That is how you find that freedom and results that last. FAQs Is this some kind of fad detox quick weight loss diet? Thankfully No! Funny enough, I’m sure that’s what I would have thought about all this 10+ years ago drinking all my shakes and eating every 2 hours. However nowadays, I am a believer of a different kind. I’m not a fan of quick weight loss or detox diets, as sometimes I believe the only real “cleansing” you get is in your wallet. Now that’s not to say you can’t have many benefits from using IF, I just think alot of this comes down to more about calories (low calories always lead to quick weight loss but not usually sustainable) and better food choices. Your body seems to detox at it’s own pace without needing any special shakes or diet plans. I like to say that IF is just a “tool” to use in your lifestyle. It brings some benefits but still just one factor in the bigger equation. Making IF work for you is really the best way to approach it. What can I eat or drink while fasting? Well the simple answer is nothing (outside of water) for a “pure” fast. I (and many others) also enjoy drinking coffee or tea in the AM, so I’m not really going to tell you that you can’t have it. As for all the other “no calories zero” diet drinks or “no sugar” gum, you will be better off just skipping them. I do personally make an exception to add in some fat to my morning coffee, namely coconut oil. To me while it may not be a “pure” fast, I also do believe it enhances my daily intermittent “feeding” schedule (and doesn’t seem to take away from the fast itself). How many calories should I be eating? Think of weight loss as achieving some calorie deficit in the bigger long term picture than day to day. So there is no special amount to worry about each and every day, but should keep it in check. Focus on eating mostly real foods and that is a good start. If you achieve a small deficit on most condensed eating days and still eat out once a week higher in calories, weight loss can happen. If you eat at maintenance daily and do a longer fast couple times a week (and eat below maintenance on those days), weight loss can happen. I would suggest against going too low in calories though as you may just head down a road of severe and chronic calorie restriction (and the problems that go with that). Plan your simple lifestyle of eating how you enjoy first, then start to worry about the calories (or you may find out you don’t have to). Is this based on low-carb, Paleo, or any other diet plan? Fasting is fasting, how you eat (“feeding” part) the rest of the time is up to you. If you can make it work, go for it. People tend to get the best results sticking to real foods (meats, eggs, butter, vegetables, fruit, etc) but it’s nothing that can’t be changed or remain flexible. Remember, it is still about making IF work for you as a “tool” in your lifestyle….and there may be more than one way that can happen. What about needing protein every few hours? It is worth noting that the supplement industry is a multi-billion dollar industry (yeah…B…as in Billion!). There is much to be gained from convincing people not only to eat often, but also making it protein. I know the feeling…been there long ago. However when you look at all the research and mechanisms of muscle repair in the big picture (24+ hours), it appears the answer may be as simple as just getting in enough per day. How much protein is needed is another question, but it’s probably not as much as you think. What’s the best kind of exercise to do with IF? I also like to say that the IF in “the IF Life” stands for Intensity Fitness. What that means is using short “burst” of more effort (resistance/bodyweight training, higher intensity intervals) to generate better post workout responses for fat loss, muscle repair and also nutrient usage (amino acids, glycogen). Keep in mind many of these metabolic responses can be for 24-48 hours! Trying to use IF along with excess or chronic exercise (mostly in the “cardio” range) will probably not work as well. This increases demands for recovery (another kind of stress) and can lead to eventual “burnout” if not managed properly. A short and intense workout circuit or intervals can do wonders 2-3x a week, and then your attention should be on how you eat (80% of your results are there after all). After that, just go be active however you enjoy in life…or in short “go play”! |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
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