The power of intermittent fasting
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Good Stuff!!
Damn sounds like we on the same diet bro. I’m on a low carb diet and I been fasting since mid January 16:8 my hrs are from 8pm at night til around 1pm the next day no food
On Day 5 of my 20-4, and man, I have never drunk this much water in my entire life. I'm up to 8 to 9 16 oz. bottles a day, well over a gallon.
But I'm killing it, and I feel great. I hate having to pee so often, but I feel great.
I'm getting some good sleep with this, too. I haven't needed my alarm clock all week.
But I'm killing it, and I feel great. I hate having to pee so often, but I feel great.
I'm getting some good sleep with this, too. I haven't needed my alarm clock all week.
Damn on vacation here in New Orleans and so far still in my IF window...
But this was my lone meal for the day.
But this was my lone meal for the day.
Still doing 1 meal a day
Court of two sisters jazz brunch round 2
I am real curious to see my weight when I get home from vacation.
Court of two sisters jazz brunch round 2
I am real curious to see my weight when I get home from vacation.
Damn on vacation here in New Orleans and so far still in my IF window...
But this was my lone meal for the day.
Yo I went to that same restaurant on one of my Nawlins trips...one more bite and they would have had to roll me out in a wheelchair. My boy moved down there and has put on at least 70 pounds, the cuisine is too good down there.
I had to get off the highway and run into McDs...twice last week. A whole lot of water being released.
Good discussion, everyone.
Did u cut out soda? Im trying to get there with 8 or 9. I'm at 6 and cutting out soda.
Pleasantries Acur
I'm 21 days into my annual February fast. No food or liquids from sunrise to sunset. I've been doing it for at least 25 years. The other day a guy thought I was around 28 to 35. I will be 51 in March. I know for sure the fasting has stop the aging process along with constantly working out over those years as well.
Sometimes I'll have a Sparkling Ice Water with my dinner, it's technically a soda. I don't fuck with regular sodas because of HFCS.
It's different because it uses Sucralose instead of HFCS as a sweetener. HFCS gives you all those empty ass calories that gives you all kinds of health problems. Sucralose is zero calorie sweetener, and although it's artificial, I believe it goes thru your body without being broken down for energy.
Now sucralose is still bad, so I drink it in moderation, and only after I've broken my fast. I know it says "zero calories", but it's still not fast-friendly because of the insulin spike you'll get from the sucralose.
Sometimes I'll have a Sparkling Ice Water with my dinner, it's technically a soda. I don't fuck with regular sodas because of HFCS.
It's different because it uses Sucralose instead of HFCS as a sweetener. HFCS gives you all those empty ass calories that gives you all kinds of health problems. Sucralose is zero calorie sweetener, and although it's artificial, I believe it goes thru your body without being broken down for energy.
Now sucralose is still bad, so I drink it in moderation, and only after I've broken my fast. I know it says "zero calories", but it's still not fast-friendly because of the insulin spike you'll get from the sucralose.
I picked up a Teavana set for 30 bucks and a few loose leaf teas . That's been able help the need for soda. I have a coworker who quit soda cold turkey.
After cutting soda did u notice an immediate difference? I would drink sprite and coke like water at breakfast and drink bottle water straight after lunch till time for bed.
Damn on vacation here in New Orleans and so far still in my IF window...
But this was my lone meal for the day.
Still doing 1 meal a day
Court of two sisters jazz brunch round 2
I am real curious to see my weight when I get home from vacation.
Looking at your meals, the calorie count looks about right but if you're doing the 20-4, I would split that one large meal into 2.
I would eat half of that at the very beginning of your 4 hour eating time, and then eat the other half at the 3 and a half hour point. that would still keep you inside that 4 hour window and your body would probably respond much better than forcing down all of those calories at once.
Your body will thank you.
It does. My brother has successfully used fasting and Keto diet to get off insulin. He shared his story on FB and a family friend tried it and saw the same result for High Blood Pressure. What's interesting is in each case their doctors originally said dont do it, but after seeing the results they encouraged them. Doctors are trained to prescribe medicine, they have no knowledge of these natural medicines.
Yeah the worst thing you can do to your body
Is eat and lie down..
I find I also get a nice boost of energy and
My body feels great...
And fasting now will get me ready for the summer. ..
Is eat and lie down..
I find I also get a nice boost of energy and
My body feels great...
And fasting now will get me ready for the summer. ..
1. Improves Body Composition and Fitness
People fast for all kinds of reasons, and many are particularly interested in the effects fasting has on the body’s fat tissues and overall weight loss. Others fast or intermittently fast for better exercise results. Fasting contributes to a better body composition in several ways, primarily through its actions on hormones and fat metabolism.
2. Promotes Greater Satiety
Your fatty tissue acts as a kind of endocrine organ, producing several different hormones. One of these hormones, leptin, affects how full you feel. Fasting and weight loss significantly affect your hunger level and post-meal satisfaction through this hormone. With fasting, leptin levels drop initially, but as you lose weight, you decrease leptin resistance. Becoming more responsive to leptin signals increases how full you feel.[1]
3. Boosts Your Metabolism
Leptin, though known primarily as the “satiety” hormone, also increases thyroid hormone production. Improved leptin sensitivity increases the rate of your metabolism if you have a sluggish thyroid.[1]
4. Supports Fat Loss and Ketosis
Ketosis, or the fat-burning state, is reached either by fasting or eating a diet centered on healthy fats. Ketosis helps you burn through your fat reserves. Excessive central fat stored around organs, like your liver and kidneys, interferes with organ function. Fasting, particularly intermittent fasting, helps you reach ketosis even faster than traditional caloric restriction. One study found that fasting significantly boosted fat metabolism in humans.[1, 2, 3]
5. Encourages Better Insulin Sensitivity
Fasting causes the body to secrete less insulin because you’re not giving yourself steady doses of sugar. Lower levels of this hormone lead to increased sensitivity in those with insulin resistance. Excessive fat stores seem to contribute to this resistance. Some research points to excessive fat in the body, blood, and diet as a contributor to insulin resistance by preventing it from doing its job, i.e., opening the pores on your cell membranes to allow sugar to pass into them.[4, 5]
6. Improves Cardiovascular Health
One of the main benefits of fasting, particularly for people that have metabolic syndrome-related health concerns, is the many immediate cardiovascular benefits. Fasting improves cardiovascular function, blood composition, and blood pressure. Those with type 2 diabetes or high cholesterol may find fasting helpful for addressing some of the associated health concerns.[6]
7. Lowers Blood Pressure
While fasting, many people develop lower blood pressure, primarily during the first week of a fast. It might not be fasting itself that decreases blood pressure, but rather a significantly lower salt intake and increased loss of salt through the urine.[7]
8. Decreases Blood Sugar
In just the first few days of fasting, blood sugar drops over 30%, a significant perk to anyone with hyperglycemia. This drop usually makes people feel low energy, but your blood sugar levels should stabilize as you continue to fast.[2]
9. Improves Blood Triglycerides
Blood triglycerides decrease during the fasting state. Having fatty blood increases your risk of developing narrowed arteries.[2]
10. Promotes Heart Health
Another animal study found that fasting leads to improved heart health. In animals, researchers found that intermittent fasting improved heart muscle performance, reduced free radical damage, and increased the growth of blood vessels within the heart.[2]
11. May Slow Aging and Enhance Longevity
Research into fasting for longevity and healthier aging is well-established in animals, but controlled testing on humans is still in its infancy. Better blood composition alone improves healthier aging and health outcomes. The effects of fasting appear to lead to a healthier, longer lifespan.[8]
12. Decreases Inflammation
Inflammation has many causes, but an unhealthy diet is a consistent source of free radicals and the foods that cause inflammation. Refined sugar, refined carbs, alcohol, meat, dairy, and fried or charred foods provoke inflammation. But food isn’t the only source—metabolic reactions also generate free radicals like superoxides and hydrogen peroxide. Foregoing a few meals prevents food-related inflammation before it even starts.[9]
Another way that fasting decreases inflammation is through better hormone balance. Several studies have found lower insulin levels and improved insulin sensitivity decrease oxidative stress caused by free radicals.[8,9]
13. Increases Resistance to Oxidative Stress
Free radical-related damage is a well-known contributor to premature aging. The benefits of fasting include better blood composition, improved hormone signaling, less oxidative stress, and healthier gene signaling. These benefits make your body’s oxidative stress plummet, a feat that keeps your genes, cells, and tissues healthy as you age.[2, 10]
14. Improves Cell Recycling
As we age, rogue cells, both human and foreign, can proliferate throughout the body unchecked and this damaged tissue can contribute to progressive disease. Fasting sends your body into cell recycling, a process of self-digestion at the cellular level called autophagy. But you’re not just digesting your fat to fuel yourself while fasting. Your body also targets malfunctioning cells and old tissues to optimize resources for survival.[11]
Fasting promotes the destruction of malfunctioning cells and tissues through selective protection. It selectively protects healthy tissues because they respond to adverse conditions like famine or fasting.[12]
15. Increases Growth Regulation
Your body produces less IGF-1 (insulin-like growth factor 1) while fasting and on certain diets, such as a healthy plant-based diet. IGF-1 has been implicated as a hormone that helps cancer proliferate throughout the body. Reduced IGF-1 production decreases your odds of intractable tumor growth and spread. This means that fasting can help cleanse the body of not only the resources rogue cells need but also the hormones that help them stick around and thrive.[4]
16. Protects Your Brain
Studies on aging and brain function have substantially increased in the last decade. Life expectancies have increased well past what was once even thought possible. The public’s profound interest in brain health throughout all stages of life reflects a desire to age gracefully, healthfully, and with full mental faculties intact. Fortunately, fasting seems to specifically kickstart protective mechanisms in your brain.[1]
17. Reduces Harmful Protein Production
There are many proteins and metabolic products that provoke inflammation, particularly in the brain. Fasting and calorie restriction inhibit the production of free radicals and irritating proteins like inflammatory cytokines. Mounting evidence indicates that these contribute to premature brain aging and that fasting can decrease their production, protecting you from their impact. Interestingly, mounting evidence suggests that not only does free radical damage and inflammatory cytokine production slow down, but protective cytokine production increases while fasting.[1]
18. Promotes a Healthy Stress Response
Mild, infrequent stress is good for you. It challenges your body, and you come out stronger after going through it. Moderate, short stress on the brain produces a similar result. Fasting exerts a small amount of stress on the brain. This stress sets of a cascade of actions that protect neurons from damage and death in animal models.[1]
19. Enhances Recovery From Injury
You would think that fasting after injury, especially one to the glucose-hungry brain, would make recovery even more difficult. But the opposite seems to be true. In animal studies, intermittent fasting after injury improved brain function from stroke and diseases that affect the brain. At this time, the mechanism is not yet understood, so further investigation is required before your health care practitioner can start recommending intermittent fasting for recovery.[1]
20. Supports Healthier Collagen in Skin
Your diet is important to your skin’s appearance, but fasting can also improve your skin’s integrity. High blood sugar changes the structure of collagen, weakening its strength and resilience. Since fasting substantially lowers blood sugar, you can think of it as a normal part of your skin care routine to ensure graceful aging.[13]
People fast for all kinds of reasons, and many are particularly interested in the effects fasting has on the body’s fat tissues and overall weight loss. Others fast or intermittently fast for better exercise results. Fasting contributes to a better body composition in several ways, primarily through its actions on hormones and fat metabolism.
2. Promotes Greater Satiety
Your fatty tissue acts as a kind of endocrine organ, producing several different hormones. One of these hormones, leptin, affects how full you feel. Fasting and weight loss significantly affect your hunger level and post-meal satisfaction through this hormone. With fasting, leptin levels drop initially, but as you lose weight, you decrease leptin resistance. Becoming more responsive to leptin signals increases how full you feel.[1]
3. Boosts Your Metabolism
Leptin, though known primarily as the “satiety” hormone, also increases thyroid hormone production. Improved leptin sensitivity increases the rate of your metabolism if you have a sluggish thyroid.[1]
4. Supports Fat Loss and Ketosis
Ketosis, or the fat-burning state, is reached either by fasting or eating a diet centered on healthy fats. Ketosis helps you burn through your fat reserves. Excessive central fat stored around organs, like your liver and kidneys, interferes with organ function. Fasting, particularly intermittent fasting, helps you reach ketosis even faster than traditional caloric restriction. One study found that fasting significantly boosted fat metabolism in humans.[1, 2, 3]
5. Encourages Better Insulin Sensitivity
Fasting causes the body to secrete less insulin because you’re not giving yourself steady doses of sugar. Lower levels of this hormone lead to increased sensitivity in those with insulin resistance. Excessive fat stores seem to contribute to this resistance. Some research points to excessive fat in the body, blood, and diet as a contributor to insulin resistance by preventing it from doing its job, i.e., opening the pores on your cell membranes to allow sugar to pass into them.[4, 5]
6. Improves Cardiovascular Health
One of the main benefits of fasting, particularly for people that have metabolic syndrome-related health concerns, is the many immediate cardiovascular benefits. Fasting improves cardiovascular function, blood composition, and blood pressure. Those with type 2 diabetes or high cholesterol may find fasting helpful for addressing some of the associated health concerns.[6]
7. Lowers Blood Pressure
While fasting, many people develop lower blood pressure, primarily during the first week of a fast. It might not be fasting itself that decreases blood pressure, but rather a significantly lower salt intake and increased loss of salt through the urine.[7]
8. Decreases Blood Sugar
In just the first few days of fasting, blood sugar drops over 30%, a significant perk to anyone with hyperglycemia. This drop usually makes people feel low energy, but your blood sugar levels should stabilize as you continue to fast.[2]
9. Improves Blood Triglycerides
Blood triglycerides decrease during the fasting state. Having fatty blood increases your risk of developing narrowed arteries.[2]
10. Promotes Heart Health
Another animal study found that fasting leads to improved heart health. In animals, researchers found that intermittent fasting improved heart muscle performance, reduced free radical damage, and increased the growth of blood vessels within the heart.[2]
11. May Slow Aging and Enhance Longevity
Research into fasting for longevity and healthier aging is well-established in animals, but controlled testing on humans is still in its infancy. Better blood composition alone improves healthier aging and health outcomes. The effects of fasting appear to lead to a healthier, longer lifespan.[8]
12. Decreases Inflammation
Inflammation has many causes, but an unhealthy diet is a consistent source of free radicals and the foods that cause inflammation. Refined sugar, refined carbs, alcohol, meat, dairy, and fried or charred foods provoke inflammation. But food isn’t the only source—metabolic reactions also generate free radicals like superoxides and hydrogen peroxide. Foregoing a few meals prevents food-related inflammation before it even starts.[9]
Another way that fasting decreases inflammation is through better hormone balance. Several studies have found lower insulin levels and improved insulin sensitivity decrease oxidative stress caused by free radicals.[8,9]
13. Increases Resistance to Oxidative Stress
Free radical-related damage is a well-known contributor to premature aging. The benefits of fasting include better blood composition, improved hormone signaling, less oxidative stress, and healthier gene signaling. These benefits make your body’s oxidative stress plummet, a feat that keeps your genes, cells, and tissues healthy as you age.[2, 10]
14. Improves Cell Recycling
As we age, rogue cells, both human and foreign, can proliferate throughout the body unchecked and this damaged tissue can contribute to progressive disease. Fasting sends your body into cell recycling, a process of self-digestion at the cellular level called autophagy. But you’re not just digesting your fat to fuel yourself while fasting. Your body also targets malfunctioning cells and old tissues to optimize resources for survival.[11]
Fasting promotes the destruction of malfunctioning cells and tissues through selective protection. It selectively protects healthy tissues because they respond to adverse conditions like famine or fasting.[12]
15. Increases Growth Regulation
Your body produces less IGF-1 (insulin-like growth factor 1) while fasting and on certain diets, such as a healthy plant-based diet. IGF-1 has been implicated as a hormone that helps cancer proliferate throughout the body. Reduced IGF-1 production decreases your odds of intractable tumor growth and spread. This means that fasting can help cleanse the body of not only the resources rogue cells need but also the hormones that help them stick around and thrive.[4]
16. Protects Your Brain
Studies on aging and brain function have substantially increased in the last decade. Life expectancies have increased well past what was once even thought possible. The public’s profound interest in brain health throughout all stages of life reflects a desire to age gracefully, healthfully, and with full mental faculties intact. Fortunately, fasting seems to specifically kickstart protective mechanisms in your brain.[1]
17. Reduces Harmful Protein Production
There are many proteins and metabolic products that provoke inflammation, particularly in the brain. Fasting and calorie restriction inhibit the production of free radicals and irritating proteins like inflammatory cytokines. Mounting evidence indicates that these contribute to premature brain aging and that fasting can decrease their production, protecting you from their impact. Interestingly, mounting evidence suggests that not only does free radical damage and inflammatory cytokine production slow down, but protective cytokine production increases while fasting.[1]
18. Promotes a Healthy Stress Response
Mild, infrequent stress is good for you. It challenges your body, and you come out stronger after going through it. Moderate, short stress on the brain produces a similar result. Fasting exerts a small amount of stress on the brain. This stress sets of a cascade of actions that protect neurons from damage and death in animal models.[1]
19. Enhances Recovery From Injury
You would think that fasting after injury, especially one to the glucose-hungry brain, would make recovery even more difficult. But the opposite seems to be true. In animal studies, intermittent fasting after injury improved brain function from stroke and diseases that affect the brain. At this time, the mechanism is not yet understood, so further investigation is required before your health care practitioner can start recommending intermittent fasting for recovery.[1]
20. Supports Healthier Collagen in Skin
Your diet is important to your skin’s appearance, but fasting can also improve your skin’s integrity. High blood sugar changes the structure of collagen, weakening its strength and resilience. Since fasting substantially lowers blood sugar, you can think of it as a normal part of your skin care routine to ensure graceful aging.[13]
In my second week. I keep busy during the day, so I don’t break fast until around 2 or 3. I don’t worry about being perfect. I go for 16:8 ratio. My eating window is sometimes smaller as I have been trying to bed at a decent time. I work out in the fasting window. I am down 7 lbs. Started at 231 lbs, goal is 200 lbs.
You do have to stay hydrated though. This morning I woke up and was like fuck this I am eating. I had a couple glasses of water and felt better.
You do have to stay hydrated though. This morning I woke up and was like fuck this I am eating. I had a couple glasses of water and felt better.