Fast Metabolism Quotes

Dinosaurs had been around for over 150 million years when their time of reckoning came. They had endured hardships, evolved superpowers like fast metabolisms and enormous size, and vanquished their rivals so that they ruled an entire planet… Then, literally, in a split second, it ended.

We all behave like Maxwell’s demon. Organisms organize. In everyday experience lies the reason sober physicists across two centuries kept this cartoon fantasy alive. We sort the mail, build sand castles, solve jigsaw puzzles, separate wheat from chaff, rearrange chess pieces, collect stamps, alphabetize books, create symmetry, compose sonnets and sonatas, and put our rooms in order, and all this we do requires no great energy, as long as we can apply intelligence. We propagate structure (not just we humans but we who are alive). We disturb the tendency toward equilibrium. It would be absurd to attempt a thermodynamic accounting for such processes, but it is not absurd to say we are reducing entropy, piece by piece. Bit by bit. The original demon, discerning one molecules at a time, distinguishing fast from slow, and operating his little gateway, is sometimes described as “superintelligent,” but compared to a real organism it is an idiot savant. Not only do living things lessen the disorder in their environments; they are in themselves, their skeletons and their flesh, vesicles and membranes, shells and carapaces, leaves and blossoms, circulatory systems and metabolic pathways - miracles of pattern and structure. It sometimes seems as if curbing entropy is our quixotic purpose in the universe.

Newel and Doren had inexhaustibly consumed milkshakes, burgers, sandwiches, tacos, nachos, pretzels, nuts, beef jerky, trail mix, soda, doughnuts, candy bars, cookies, crackers, and aerosol cheese. Of the fifty most impressive belches Seth had witnessed in his life, all had occurred on this road trip. “I hate to interrupt the feasting,” Vanessa said, “but we did come here for a purpose. Let’s try to focus on something besides sweet fat and salty fat for the next little while.” “Some of us have fast metabolisms,” Doren mumbled. “We just want fuel in the tank before we risk our necks,” Newel complained.

Speaking biologically, fruit in a slightly shriveled state is holding its respiration and energy consumption down to the lowest possible level. It is like a person in meditation: his metabolism, respiration, and calorie consumption reach an extremely low level. Even if he fasts, the energy within the body will be conserved. In the same way, when mandarin oranges grow wrinkled, when fruit shrivels, when vegetables wilt, they are in the state that will preserve their food value for the longest possible time.

Because consistently high insulin levels are the root cause of all the diseases of metabolic syndrome, it’s especially important for those with metabolic syndrome to consider how foods stimulate the release of insulin.

For the first time in the history of the world more people will die from overeating than undereating this year.

Fasting carries significant health benefits. Metabolism increases, energy increases and blood sugars decrease. The only remaining question is this: Can you do it? I hear this one all the time. Absolutely, 100 percent yes. In fact, fasting has been a part of human culture since the dawn of our species.

Most processed foods and ingredients are low in protein, high in carbs, high in fat, and engineered to increase palatability. They’re literally designed by scientists to make you overeat because you’re not getting enough protein for satiety, no micronutrients, and way too many over-stimulating sugars and other ingredients that make you lose your sanity.

A little starvation can really do more for the average sick man than can the best of medicines and the best doctors. I do not mean a restricted diet: I mean total abstinence from food.

A study published in the Proceedings of the National Academy of Sciences found that restricting calories by 30 percent significantly increased life span in monkeys.27 The experimental diet, while still providing adequate nourishment, slowed monkeys’ metabolism and reduced their body temperatures, changes similar to those in the long-lived thin mice. Decreased levels of triglycerides and increased HDL (the good) cholesterol were also observed. Studies over the years, on many different species of animals, have confirmed that those animals that were fed less lived longest. In fact, allowing an animal to eat as much food as it desires can reduce its life span by as much as one-half.

The metabolic rate of history is too fast for us to observe it. It's as if, attending to the day-long life cycle of a single mayfly, we lose sight of the species and its fate. At the same time, the metabolic rate of geology is too slow for us to perceive it, so that, from birth to death, it seems to us who are caught in the beat of our own individual human hearts that everything happening on this planet is what happens to us, personally, privately, secretly. We can stand at night on a high, cold plain and look out toward the scrabbled, snow-covered mountains in the west, the same in a suburb of Denver as outside a village in Baluchistan in Pakistan, and even though beneath our feet continent-sized chunks of earth grind inexorably against one another, go on driving one or the other continent down so as to rise up and over it, as if desiring to replace it on the map, we poke with our tongue for a piece of meat caught between two back teeth and think of sarcastic remarks we should have made to our brother-in-law at dinner.

BORN TO RUN In his book Racing the Antelope: What Animals Can Teach Us about Running and Life, biologist Bernd Heinrich describes the human species as an endurance predator. The genes that govern our bodies today evolved hundreds of thousands of years ago, when we were in constant motion, either foraging for food or chasing antelope for hours and days across the plains. Heinrich describes how, even though antelope are among the fastest mammals, our ancestors were able to hunt them down by driving them to exhaustion—keeping on their tails until they had no energy left to escape. Antelope are sprinters, but their metabolism doesn’t allow them to go and go and go. Ours does. And we have a fairly balanced distribution of fast-twitch and slow-twitch muscle fibers, so even after ranging miles over the landscape we retain the metabolic capacity to sprint in short bursts to make the kill.

This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.

Today we call this cluster of problems “metabolic syndrome” (or MetSyn), and it is defined in terms of the following five criteria: high blood pressure (>130/85) high triglycerides (>150 mg/dL) low HDL cholesterol (<40 mg/dL in men or <50 mg/dL in women) central adiposity (waist circumference >40 inches in men or >35 in women) elevated fasting glucose (>110 mg/dL)

Studies have found that approximately one-third of those folks who are obese by BMI are actually metabolically healthy, by many of the same parameters used to define the metabolic syndrome (blood pressure, triglycerides, cholesterol, and fasting glucose, among others). At the same time, some studies have found that between 20 and 40 percent of nonobese adults may be metabolically unhealthy, by those same measures

Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow.

The most price elastic food item is eggs, at 0.32. This means if the price of eggs goes up 1 percent, consumption goes down 0.68 percent. Eggs are the highest-quality protein there is. Eggs have all the nutrients you need. They are literally the world’s most perfect food. And people won’t buy them if the price increases. Why? Because there’s nothing in an egg that has hedonic properties. Tryptophan (the precursor of serotonin) sure, but can it drive dopamine? Conversely, the most price inelastic consumable is fast food, at 0.81. This means if the price of fast food goes up 1 percent, consumption only goes down 0.19 percent. And the second most? Soft drinks, at 0.79. These two food items exert the most hedonic effects (due to sugar and caffeine) and happen to be the ones that people will consume no matter what. And of course they are the most addictive. So how can society turn an addicted, depressed, drug-addled, corpulent, and metabolically ill populace around?

Many factors other than your size, fat, and muscle tissue figure in resting metabolism. Some are genetic and immutable. You may have been born with the ability to burn a lot of energy quickly and effortlessly, while others have what’s called a “sluggish metabolism”and don’t use energy at a very fast rate. It’s interesting to consider the cultural value judgment in using the term “sluggish”; from a scientific perspective, the person with a slower metabolism is much more efficient, a trait that would have been highly prized in earlier times when food was harder to come by.

Myth #3: Fasting Causes Low Blood Sugar Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty. Luckily, this does not actually happen. Blood sugar level is tightly monitored by the body, and there are multiple mechanisms to keep it in the proper range. During fasting, our body begins by breaking down glycogen (remember, that’s the glucose in short-term storage) in the liver to provide glucose. This happens every night as you sleep to keep blood sugars normal as you fast overnight. FASTING ALL-STARS AMY BERGER People who engage in fasting for religious or spiritual purposes often report feelings of extreme clear-headedness and physical and emotional well-being. Some even feel a sense of euphoria. They usually attribute this to achieving some kind of spiritual enlightenment, but the truth is much more down-to-earth and scientific than that: it’s the ketones! Ketones are a “superfood” for the brain. When the body and brain are fueled primarily by fatty acids and ketones, respectively, the “brain fog,” mood swings, and emotional instability that are caused by wild fluctuations in blood sugar become a thing of the past and clear thinking is the new normal. If you fast for longer than twenty-four to thirty-six hours, glycogen stores become depleted. The liver now can manufacture new glucose in a process called gluconeogenesis, using the glycerol that’s a by-product of the breakdown of fat. This means that we do not need to eat glucose for our blood glucose levels to remain normal. A related myth is that brain cells can only use glucose for energy. This is incorrect. Human brains, unique amongst animals, can also use ketone bodies—particles that are produced when fat is metabolized—as a fuel source. This allows us to function optimally even when food is not readily available. Ketones provide the majority of the energy we need. Consider the consequences if glucose were absolutely necessary for brain function. After twenty-four hours without food, glucose stored in our bodies in the form of glycogen is depleted. At that point, we’d become blubbering idiots as our brains shut down. In the Paleolithic era, our intellect was our only advantage against wild animals with their sharp claws, sharp fangs, and bulging muscles. Without it, humans would have become extinct long ago. When glucose is not available, the body begins to burn fat and produce ketone bodies, which are able to cross the blood-brain barrier to feed the brain cells. Up to 75 percent of the brain’s energy requirements can be met by ketones. Of course, that means that glucose still provides 25 percent of the brain’s energy requirements. So does this mean that we have to eat for our brains to function?

Sounds like an acid head, of course. What they all saw in … a flash was the solution to the basic predicament of being human, the personal I, Me, trapped, mortal and helpless, in a vast impersonal It, the world around me. Suddenly! —All-in-one!—flowing together, I into It, and It into Me, and in that flow I perceive a power, so near and so clear, that the whole world is blind to. All the modern religions, and the occult mysteries, for that matter, talk about an Other World—whether Brahma’s or the flying saucers’—that the rational work-a-day world is blind to. The—so called! friends—rational world. If only they, Mom & Dad & Buddy & Sis, dear-but-square ones, could but know the kairos, the supreme moment … The historic visions have been explained in many ways, as the result of epilepsy, self-hypnosis, changes in metabolism due to fasting, or actual intervention by gods—or drugs: Zoroastrianism

nonalcoholic fatty liver disease has become the most common chronic liver disease in the world, increasing from 25 percent of the global population in 1990 to close to 40 percent by 2019. NAFLD is full-blown metabolic dysfunction in kids and adults, representing liver cells filling with fat, which worsens insulin resistance. Key contributors are processed foods, refined sugars, refined grains, sweet beverages, high-fructose corn syrup, fast food, low fiber and phytochemical intake, habitual eating close to bedtime, sedentary behavior, and oxidative stress. Liver transplants have gone up close to 50 percent in the past fifteen years, and while alcohol and hepatitis C used to be the leading causes, now NAFLD is taking the lead in women as the cause of liver failure and is a top cause for men. Fatty liver disease is now the most common cause of liver transplant in young adults in the United States. We are failing our children.

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

Triglyceride-to-HDL Ratio After assessing each of these five biomarkers, there is one more step: calculate your triglyceride-to-HDL ratio to better understand insulin sensitivity. Simply divide your triglycerides by your HDL. Interestingly, studies have shown that this value correlates well with underlying insulin resistance. So even if you are unable to access a fasting insulin test, the triglyceride-to-HDL ratio can give you a general sense of where you’re at. According to Dr. Mark Hyman, “the triglyceride-to-HDL ratio is the best way to check for insulin resistance other than the insulin response test. According to a paper published in Circulation, the most powerful test to predict your risk of a heart attack is the ratio of your triglycerides to HDL. If the ratio is high, your risk for a heart attack increases sixteen-fold—or 1,600 percent! This is because triglycerides go up and HDL (or ‘good cholesterol’) goes down with diabesity.” Dr. Robert Lustig agrees: “The triglyceride-to-HDL ratio is the best biomarker of cardiovascular disease and the best surrogate marker of insulin resistance and metabolic syndrome.” In children, higher triglyceride-to-HDL is significantly correlated with mean insulin, waist circumferences, and insulin resistance. In adults, the ratio has shown a positive association with insulin resistance across normal weight and overweight people and significantly tracks with insulin levels, insulin sensitivity, and prediabetes. Perplexingly, the triglyceride-to-HDL ratio is not a metric used in standard clinical practice. If you remember one thing from this chapter, remember this: you need to know your insulin sensitivity. It can give you lifesaving clues about early dysfunction and Bad Energy brewing in your body, and is best assessed by a fasting insulin test, discussed below. Right now, this is not a standard test offered to you at your annual physical. I implore you to find a way to get a fasting insulin test or to calculate your triglyceride-to-HDL ratio every year. Do this for your children, as well. And take the steps outlined in the following chapters to ensure it does not start creeping up. RANGES: Range considered “normal” by standard criteria: none specified in standard criteria Optimal range: Anything above a ratio of 3 is strongly suggestive of insulin resistance. You want to shoot for less than 1.5, although lower is better. I recommend aiming for less than 1.

Yet there are problems with speeding up whole-grain bread, and they begin with the flour. Many if not most of the new whole-grain white breads on the market are made with a new variety of hard white wheat developed by ConAgra. This is why the bread doesn’t look like whole wheat: the specks of bran are white, or whitish. They are also microscopic: The wheat is milled by ConAgra using a patented process called Ultrafine that attains a degree of fineness never before achieved in a whole-grain flour. This resulting flour, called Ultragrain, makes for a softer, whiter whole-grain bread, but at a price. It is metabolized almost as fast as white flour, obviating one of the most important health advantages of whole grains: that our bodies absorb and metabolize them slowly, and so avoid the insulin spikes that typically accompany refined carbohydrates. A common measure of the speed by which a food raises glucose levels in the blood (and therefore insulin, an important risk factor for many chronic diseases) is the glycemic index. The glycemic index of a whole-grain Wonder Bread (around 71) is essentially the same as that of Classic Wonderbread (73). (By comparison, the glycemic index of whole-grain bread made with stone-ground flour is only 52.) So perhaps we really have gotten too smart for our own good. Using

In order to avoid the deafening of conspecifics, some bats employ a jamming avoidance response, rapidly shifting frequencies or flying silent when foraging near conspecifics. Because jamming is a problem facing any active emission sensory system, it is perhaps not surprising (though no less amazing) that similar jamming avoidance responses are deployed by weakly electric fish. The speed of sound is so fast in water that it makes it difficult for echolocating whales to exploit similar Doppler effects. However, the fact that acoustic emissions propagate much farther and faster in the water medium means that there is less attenuation of ultrasound in water, and thus that echolocation can be used for broader-scale 'visual' sweeping of the undersea environment. These constraints and trade-offs must be resolved by all acoustic ISMs, on Earth and beyond. There are equally universal anatomical and metabolic constraints on the evolvability of echolocation that explain why it is 'harder' to evolve than vision. First, as noted earlier, a powerful sound-production capacity, such as the lungs of tetrapods, is required to produce high-frequency emissions capable of supporting high-resolution acoustic imaging. Second, the costs of echolocation are high, which may limit acoustic imaging to organisms with high-metabolisms, such as mammals and birds. The metabolic rates of bats during echolocation, for instance, are up to five times greater than they are at rest. These costs have been offset in bats through the evolutionarily ingenious coupling of sound emission to wing-beat cycle, which functions as a single unit of biomechanical and metabolic efficiency. Sound emission is coupled with the upstroke phase of the wing-beat cycle, coinciding with contraction of abdominal muscles and pressure on the diaphragm. This significantly reduces the price of high-intensity pulse emission, making it nearly costless. It is also why, as any careful crepuscular observer may have noticed, bats spend hardly any time gliding (which is otherwise a more efficient means of flight).

Prospective data indicates that the CRP is a better predictor of cardiovascular risk than a low-density lipoprotein (LDL) cholesterol, the standby predictor of cardiovascular disease. The CRP advantage is that “inflammation,” (but not the elevated LDL) is associated with the components of the metabolic syndrome. CRP levels are not only demonstrated with “inflammation” of cardiovascular disease, but also with triglycerides, obesity, elevated blood pressure, and elevated fasting blood glucose. In addition, CRP also correlates with endothelial dysfunction, impaired fibrinolysis, and most importantly, insulin resistance, which is hyperinsulinemia, type 2 diabetes. I ask you, the reader, to please note that the clinical conditions associated with CRP, especially its application for cardiovascular disease, is the pathology of insulin resistance, hyperinsulinemia, type 2 diabetes. Please see Chapter 14, Pathology of Type 2 Diabetes.

The most important and most easily measured would be waist circumference. But other factors include small, dense LDL (or a high apoB or LDL particle number), high triglycerides, low HDL cholesterol, high blood pressure, and high fasting glucose. If your triglycerides are elevated and your HDL is low, that’s a very good sign you have metabolic syndrome and should address it by restricting the carbohydrates and particularly the sugars in the diet.

People with pitta energy are intelligent, aggressive achievers, fiery in temperament and fast-paced. Pitta-dominant people also enjoy a hearty appetite and an efficient metabolism. But, when this energy is out of balance, it can lead to inflammation, ulcers, anger, heartburn, digestive problems and arthritis.

Days that you are intensely active are going to require a higher amount of carbohydrates to keep your metabolism up, and these will be referred to as high carb days – if

This is not a book for first-time dieters. This is a book for last-time dieters. It is a book for people whose old tricks don’t work anymore. It is for people who love food but who are tired of fighting their cravings, fatigue, and protruding stomachs, and for chronic dieters who just don’t think they can diet one more time. If

The most obvious difficulty with the notion that a retarded metabolism explains the idiosyncratic nature of fattening is that it never had any evidence to support it. Before von Noorden proposed his hypothesis, Magnus-Levy had reported that the metabolism of fat patients seemed to run as fast if not faster than anyone else’s.

These foods need to be avoided on this diet: Wheat, corn, dairy, soy, refined sugar, caffeine, fruit juices, and artificial sweeteners (except those specified)

Your liver influences your electrolyte balance, swelling and inflammation, dehydration, bloating, and water weight.

However, two features of BHB and acetoacetate metabolism provide an advantage for cells that glucose does not offer. The first advantage is that, compared to glucose, fewer free radicals are produced during the process of ATP production from the ketones. The second advantage is that ATP production from the ketones is more efficient—more ATP is produced from each ketone molecule than is produced from each glucose molecule.

It’s true that low rep workouts, consisting of powerful and explosive movements, will build more size (but not less definition) than high rep workouts, because the “fast twitch” muscle fibers required in explosive movements are much larger than “slow twitch” fibers required for more enduring tasks. But really, for mass, wouldn’t you want to recruit all possible muscle fibers and not just the fast twitch? Likewise, for “definition”–that is, losing body fat so the striations in your muscles show more–wouldn’t you want to recruit all possible muscle fibers, especially since the number one factor affecting our resting metabolic rate, and thus fat loss, is muscle mass? The only thing you should alter depending on your goal–whether it’s to tone or bulk up–is nutrition.

Insulin is the primary hormone that tells your body whether to store energy or burn it. When you eat—particularly when you eat the typical high-carb, heavily processed foods that most Americans eat at all hours of the day—your blood glucose levels become elevated to unhealthy ranges. Your body then increases your insulin in an effort to lower those glucose levels. Sadly this results in an enormously foolish medical strategy that many physicians use to treat tens of millions of diabetics—they frequently put type 2 diabetics on insulin in an effort to lower their blood sugar. What they fail to realize is that higher insulin levels, and secondary insulin resistance, are a far more serious issue than elevated glucose. The way to lower insulin and glucose and to treat insulin resistance is to lower your carbohydrate intake and become metabolically flexible, as co-author of The Complete Guide to Fasting and a nephrologist (kidney specialist) in Canada, so eloquently demonstrated in his 2018 case report published in the British Medical Journal. In this report, Dr. Fung was able to use intermittent fasting to reverse insulin resistance and resolve type 2 diabetes for three patients who had their diabetes for 10 to 25 years. All were taking insulin.1 One result of insulin resistance is that you gain weight because higher levels of insulin signal your body to store energy as fat. Another result is that the receptors for insulin in your cells begin to get desensitized, so you need to release more and more insulin in order to move the glucose out of your bloodstream and into your cells. As a result of the insulin resistance, your body is in constant fat-storing mode.

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting,

The same review of obesity research mentioned earlier also reported a large decrease in fasting insulin levels, which is an indication of improving insulin and glucose metabolism, lowering the risk of insulin resistance, prediabetic and diabetic conditions, high blood sugar levels, and hyperglycemia.

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The foods we eat, the air we breathe, the toxins we absorb through our skin, and the stress we manage all factor into our body’s pH. And although there’s a consensus among nutritionists and medical experts well versed in these matters that somewhere in the range of 80 percent of the foods we ingest should be alkaline-forming and 20 percent acidic, the typical American diet—combined with our fast-paced, stress-inducing urban lifestyle—is overwhelmingly acid-forming. Processed foods, sodas, meat and dairy proteins, polluted air, and simple life pressures all contribute to what is called “metabolic acidosis,” or a chronic state of body acidity. Why is this important? When the body is in a protracted or chronic state of even low-grade acidosis, which most people’s bodies these days are, it must marshal copious resources to maintain blood pH somewhere in the optimal 7.35 orbit. Over time, the body pays a significant tax that manifests in a susceptibility to any array of infirmities: fatigue; impaired sleep and immune system functionality; a decrease in cellular energy output, nutrient absorption, bone density, and growth hormone levels, which over time lead to a reduction in muscle mass; an increase in inflammation and weight gain, leading to obesity; the promotion of kidney disorders, tumor cell growth, mood swings, and osteoporosis. And I haven’t included in that list a variety of bacterial and viral maladies that flourish in the acidic environment.

Food is not just a source of energy or calories. Food is information. It contains instructions that affect every biological function of your body. It is the stuff that controls everything. Food affects the expression of your genes (determining which ones get triggered to cause or prevent disease) and influences your hormones, brain chemistry, immune system, gut flora, and metabolism at every level. It works fast, in real time with every bite. This is the groundbreaking science of nutrigenomics.

A metabolic, deep nutrition, and nontoxic approach is the answer to cancer prevention and management. This book is our call to arms—we must focus on the 90–95 percent of cancers that are caused by the standard American diet and exposure to environmental toxins. We simply cannot keep shrugging our shoulders when we, or our loved ones, are diagnosed. If a new virus began to kill one of every four people in the United States, you can bet your pink ribbon a cure would be found, and fast. While Western medicine continues to drive along the dusty, dead-end road seeking the genetic and targeted answer to cancer, it is time for us to start taking control of our own health and health care choices. We’ll say it again: Cancer is a metabolic, environmental, and emotional disease. It’s not just a tumor; it signifies correctable imbalances that occur inside and outside our body. Now is the time for lifelong remission. It is time for some real hope and to disarm the most deadly disease of modern times. How? With the metabolic approach to cancer.

The transition from the fed state to the fasted state occurs in several stages:3 1.Feeding: During meals, insulin levels are raised. This allows glucose uptake by tissues such as the muscle or brain for direct use as energy. Excess glucose is stored as glycogen in the liver. 2.The post-absorptive phase (six to twenty-four hours after fasting starts): Insulin levels begin to fall. The breakdown of glycogen releases glucose for energy. Glycogen stores last for roughly twenty-four hours. 3.Gluconeogenesis (twenty-four hours to two days): The liver manufactures new glucose from amino acids and glycerol. In non-diabetic persons, glucose levels fall but stay within the normal range. 4.Ketosis (one to three days after fasting starts): The storage form of fat, triglycerides, is broken into the glycerol backbone and three fatty acid chains. Glycerol is used for gluconeogenesis. Fatty acids may be used directly for energy by many tissues in the body, but not the brain. Ketone bodies, capable of crossing the blood-brain barrier, are produced from fatty acids for use by the brain. Ketones can supply up to 75 percent of the energy used by the brain.4 The two major types of ketones produced are beta hydroxybutyrate and acetoacetate, which can increase more than seventy-fold during fasting.5 5.Protein conservation phase (after five days): High levels of growth hormone maintain muscle mass and lean tissues. The energy for maintenance of basal metabolism is almost entirely met by the use of free fatty acids and ketones. Increased norepinephrine (adrenalin) levels prevent the decrease in metabolic rate.

Now I understand that my body can either be focused on storing energy or burning energy. But not both at the same time. When I eat often, my body becomes busy packing away energy as fat. When I eat less often, my body has more time to burn energy—and fat. Fasting allows my body to focus its efforts on using energy instead of storing energy. I still have warehoused energy in my body in the form of excess fat. My metabolic and digestive systems are completely capable of using that fat as energy—but not unless I give them the opportunity by not eating for a period of time.

It’s calorie-restriction diets that cause your metabolism to slow down to a crawl. Fasting does just the opposite. The hormone noradrenaline, which is produced during a period of fasting, boosts metabolic rates. As you fast more and regularly over time, metabolic rates go up, and more weight loss is achieved.

Supplements may hinder autophagy. When fasting for metabolic reasons (meaning insulin resistance–related conditions such as type 2 diabetes, obesity, PCOS, and nonalcoholic fatty liver disease), the effectiveness of supplements is questionable. Most vitamins are fat soluble, but if you’re not taking in fat they won’t be as effective. Probiotics are fine to continue taking while fasting.

What really keeps the metabolism revved up and humming along? Overfeeding! In one study, scientists found that participants saw a 7 percent boost in metabolic rate following a three-day overfeeding period.2 They also had a 28 percent increase in leptin, which is the satiety hormone. (It’s interesting to note that the boost was seen when the participants ate excess carbohydrates, but not when they ate excess fat.)

for good health, avoid the scary and intense blood-sugar roller coaster (peaks followed by crashes) and stick to the cute and gentle blood-sugar caterpillar ride (slow and steady ups and downs). Having a high glucose response to your meals is a risk factor for obesity, diabetes, cardiovascular disease, and other metabolic disorders, and it’s also a predictor of higher overall mortality.

The up-and-down-day approach is highly recommended: If you have insulin resistance. The down days (particularly if you choose the full-fast option) are great for reducing your insulin levels. If you are dealing with metabolic slowdown. The up days come with a metabolic-boosting benefit that your body may need. If you have plateaued while using an eating-window approach. If you find that your body adapts to the regularity of a daily eating window, the up-and-down-day pattern is great for shaking things up and getting weight loss moving in the right direction.

Evolve180 Weight Loss Ketogenic Protocols and our Red Light Therapy Sessions are designed with your health and wellness in mind. Our medically-designed meal plans burn fat fast, speed up metabolism and alter the way your body processes and stores food – forever! Nearly 60% of people are born with a metabolism that is predisposed to store fat. But not understanding their metabolism is different, they eat and diet the wrong way their whole lives. Evolve180's weight loss programs help reverse this imbalance and improve the body's ability to burn food efficiently, without hunger, cravings or struggle.

Everyone is winning at the game of life, and I’m always left holding the crappiest hand. It’s not fair . . . I’m so sick of hearing about everybody else’s fast metabolism, relaxing vacations, fancy home renovations, and amazing dogs who don’t chew the couch . . . I wanted ALL that. Oh! Here she is again with her “I’ve lost the weight and I’ve got it all” posts . . . If I had a trainer, I’d look like that too . . . If he says “It’s so easy for me” one more time . . . I had the idea to start Uber 10 YEARS ago. I was getting around to it . . . It’s so much easier when you don’t have kids . . . If only my husband understood me . . . I’ve had a much harder life, and I don’t go flaunting it . . . Anyone can use a social media filter, try showing up IRL looking that good . . . Everyone is outdoing me and there’s no room for me to shine. It’s all over for me. I realize, now, that I wanted their success to be MY success. But they’ve grabbed

When you fast, your cells live longer and produce more energy. This is the consequence of a proper work of the mitochondria and other cell structures. As a result, there are fewer inflammatory processes in the body. In addition, if you reduce your calorie intake, the level of nitric oxide in your body will increase. What is nitric oxide? It is a molecule that helps us detoxify and rejuvenate the body. If you practice intermittent fasting by alternating fasting periods with the periods when you eat food, you are helping your body to cleanse itself. Additionally, fasting helps you lose weight and speed up your metabolism. You will have less inflammatory processes in your body and you will strengthen your immune system.

During fasting, the body opens up its ample supply of stored food—body fat. Basal metabolism stays high, and instead of using food as our fuel, we use food our bodies have stored as body fat. After all, that’s exactly why we stored it in the first place. Now we have enough energy to go out and hunt some woolly mammoth. During fasting, we first burn glycogen stored in the liver. When that is finished, we use body fat. Oh hey, good news: there’s plenty of fat stored here. Burn, baby, burn. And since there is plenty of fuel, there is no reason for basal metabolism to drop. That’s the difference between long-term weight loss and a lifetime of despair. That’s the knife edge between success and failure. Simply put, fasting provides beneficial hormonal changes that are entirely prevented by the constant intake of food, even when the calories in that food are reduced. It is the intermittency of the fasting that makes it so much more effective.

The good news is that you can quickly reclaim your genetic fat-burning abilities. Metabolic flexibility allows you to feel great all day long, with stable mood, energy, cognitive functioning, and appetite, whether or not you eat regular meals. I believe that reigniting your metabolic flexibility is the holy grail of all health pursuits. With it, you can naturally derive energy from a range of sources: the fat on your plate of food or the fat on your butt, belly, or thighs; the carbohydrates in your meal, the glucose in your bloodstream, or the glycogen in your muscles; and even from ketones, the superfuel that your liver makes when you’re fasting or restricting dietary carbs. The best part is that your body doesn’t care where those calories came from, because your source of calories to burn will move seamlessly from one substrate (fuel source) to another depending on your immediate energy needs.

So that's a really important point I think that Tom Seyfried tries to make: The ultimate tumor suppressors are healthy mitochondria. There are different ways: Exercise, CrossFit, ketogenic diet, low carb nutrition, intermittent fasting, periodic caloric restriction - we

Are you planning to take any more measurements? Usually when a woman spends that much time staring at my ass, I buy her a few drinks and invite her to my hotel room to get naked." Mortified, I stood and entered his measurements into the online form. "It would take more than a few drinks to get me naked in your hotel room." His smile broadened. Seriously, nothing seemed to faze this guy. He could take whatever I threw at him and gave it right back. "How many?" "You wouldn't be able to keep up." I'd been blessed with a fast metabolism and a high alcohol tolerance. Not one of my brothers could outlast me when it came to drinking games. "You complicate my life when you say things like that," he said. "I'd appreciate it if you could be less interesting.

For example, doctors have traditionally relied on two tests to gauge their patients’ metabolic health: a fasting glucose test, typically given once a year; or the HbA1c test we mentioned earlier, which gives us an estimate of their average blood glucose over the last 90 days.

A fasting insulin of greater than 15 microunits/ml usually means significant insulin resistance, and risk for metabolic disease. From the glucose and insulin levels together, you can calculate an index called the homeostatic model assessment of insulin resistance (HOMA-IR = glucose x insulin ÷ 405), which assesses your risk for diabetes. A HOMA-IR of less than 2.8 is excellent, 4.3 is average, and anything higher means trouble.

Fasting glucose of 100 mg/dL or higher A waistline of more than 35 inches for women and 40 inches for men HDL cholesterol less than 40 mg/dL for men and 50 mg/dL for women Triglycerides of 150 mg/dL or higher Blood pressure of 130/85 mmHg or higher

Each person deserves a day away in which no problems are confronted, no solutions searched for. Each of us needs to withdraw from the cares which will not withdraw from us. —MAYA ANGELOU Gemma was a lawyer who worked on Bay Street in Toronto, the most fast-paced and competitive environment for a modern lawyer.

sperm and an egg meet, called fertilization, to make one cell called a zygote. That zygote doubles (divides in two) over and over to achieve 36 doublings (236 cells) over 270 days of pregnancy for a total of 68 billion cells at birth; that averages doubling about every 7.5 days. This growth happens in the lowest oxygen environment imaginable (the placenta delivers to the fetus a partial oxygen pressure of 30 millimeters of mercury (30 mm Hg), compared to the 100 mm Hg that the lungs deliver to adult cells). So how do fetal cells grow so fast with so little oxygen?

In animals, for example, there is an observed mathematical relationship between basal metabolic rate (how fast animals burn chemical energy while resting) and body mass. This relationship actually holds from bacteria to tiny shrews, and all the way up to enormous blue whales: the metabolic rate increases with body mass to the power of three-quarters. That's a law that runs across the whole 10^22 span of masses for living things.

A Note About Hunger It is almost impossible to describe the hunger caused by many bipolar disorder drugs. It is virtually insatiable—just as thirst can be insatiable with lithium. There are few things you can do about it. Weight gain is often inevitable, even when you eat less and exercise more. This is because some medications appear to change metabolic rates—how fast your body burns calories. Reducing caloric intake helps, but for some people it’s often not a very successful option, especially with antipsychotic drugs and mood stabilizers such as Tegretol and Depakote. It is not abnormal for someone to gain fifty pounds on these drugs. Then there are some who do not gain weight at all and simply stop eating. It is a very complicated issue. The important thing is to not blame yourself. If

This is not an eating plan for first-time dieters. This is an eating plan for last-time dieters. If you are about to give up on ever reaching your ideal weight, your battle is over. It is time to love food and know how to use it to bring about real, lasting weight loss. Through my systematic rotation of targeted foods on specific days, at strategic times, the body transforms itself by cycling between rest and active recovery of the metabolism. Your body stays surprised, nourished, and revitalized, until it becomes a fat-burning wildfire and the weight finally drops off the way you always dreamed it could.

Measuring portions and trying to eat fewer calories, typically called “dieting,” almost never result in permanent weight loss and actually worsen the problem over time. Such “dieting” temporarily slows down your metabolic rate, so often more weight comes back than you lost. You wind up heavier than you were before you started dieting. This

talk a lot about a ketogenic diet in this book because of the miraculous health benefits it provides. This is a diet that helps shift your body’s metabolic engine from burning carbohydrates to burning fats. Interestingly, the cells of your body have the metabolic flexibility to adapt from using glucose for fuel to using ketones, which are a byproduct of breaking down fats. We will talk about this more in the cancer section of this book, but cancer cells do not have this metabolic flexibility to use fat as energy. They require glucose to thrive, which makes a ketogenic diet so effective for treating and preventing cancer.   A ketogenic diet calls for minimizing carbohydrates and replacing them with healthy fats and moderate amounts of high-quality protein. A ketogenic diet requires that roughly 50 to 70 percent of your food intake come from healthy fats, such as avocado, coconut oil, grass-fed butter, organic pasture raised eggs, and raw nuts. This diet will also help optimize your weight and prevent virtually all chronic degenerative diseases. Because you are minimizing carbs and replacing them with healthy fats, your body will shift from burning carbs as your primary fuel to burning fat.   Dr. Peter Attia, a Stanford University trained physician specializing in metabolic science, applied the ketogenic diet to his lifestyle to see what would happen. He essentially used himself as a lab rat and received incredible results. Although he was an active and fit guy, he always had a tendency toward metabolic syndrome. Metabolic syndrome is a cluster of conditions – increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels – that occur together, increasing your risk of heart disease, stroke, and diabetes. He decided to experiment with the ketogenic diet and see if it could improve his overall health status.

According to the American College of Cardiology, fasting triggered a 1,300% increase in human growth hormone secretion in women, and an astounding 2,000% increase in men! This statistic alone is a definitive reason to drop what you’re doing and incorporate intermittent fasting into your lifestyle immediately. HGH, commonly known as your fitness hormone, plays a huge role in your health, fitness, and longevity. It actively promotes muscle growth, and even further boosts fat loss by increasing your metabolism. The fact that it simultaneously aids in muscle building and fat loss explains how HGH can help you get lean and lose weight without sacrificing your beneficial muscle mass you’ve worked so hard for.   The advantages of HGH go much further than muscle building and fat loss. It also works in the body to increase:

Here is for instance how to use BCAAs to get the most out of your fasting and workout: 6:45

am: 10g (grams) of BCAAs 7:00 am: Weight Training 9:00 am: 10g of BCAAs 11:00 am: 10g of BCAAs 1:00 pm: Meal 4:00 pm: Snack (optional) 8:00 pm: Meal This

Will I go into starvation mode? The short answer is an emphatic “no.” This is one of the great dieting myths—the fear that if you cut your calories for even a day, then your metabolic rate will slow right down as your body tries to conserve its fat stores. This starvation mode myth seems to be based on the Minnesota starvation experiment, a study carried out during World War II. In this experiment, young volunteers lived on extremely low calorie diets for up to six months.

Laboratory tests are the next set of important numbers to know. Here are the key lab test numbers you need to know:   1. Complete blood count   2. General metabolic panel with fasting blood sugar and lipid panel   3. HgA1C   4. Vitamin D   5. Thyroid panel   6. C-reactive protein

For every diabetic, there are three or four people with prediabetes (encompassing the conditions impaired fasting glucose, impaired glucose tolerance, and metabolic syndrome)

metabolic rate goes up during the first thirty-six to forty-eight hours of fasting,

To expand on the above list, I think the most powerful strategy out there to avoid or treat cancer is to starve your cancer cells by depriving them of their only food source – sugar. Normal cells in your body can adapt to different energy sources, allowing them to use both carbs and fat for fuel. Cancer cells, on the other hand, do not express that metabolic flexibility and are only able to use sugar as an energy source. A man by the name of Dr. Otto Warburg was actually given the Nobel Prize in Physiology for this discovery over 75 years ago, and still virtually no oncologist actually uses this information! He discovered that cancer cells have a fundamentally different energy metabolism compared to healthy cells. He called his theory the “Warburg Effect,” which occurs in up to 80 percent of cancers.

that hungry yeast alters your gut flora—the bacterial population that lives in your gut and helps promote digestion, a healthy immune system, and a number of other bodily functions. Since 70 to 80 percent of your immune system is located in your gut, you’re now looking at a disrupted immune response as well as digestive dysfunction, skin problems, hormonal issues, chronic pain, autoimmune disease, depression, brain fog, and anxiety. A high yeast population also means never-ending carb and sugar cravings.

Usually, Intermittent Fasting takes at least ten days for you to start seeing the first changes, but it will take at least two weeks to see the first significant weight reduction.

I advise you to take an empty notebook that will become your diet diary. It is essential to create the habit of recording all critical information in this notebook daily; this will allow you to analyze how your diet is progressing and if any changes to the chosen approach are necessary.

Basic meal plan This meal plan was drawn up assuming the following this 16:8 schedule: Breakfast - 8 AM Lunch - 12 PM Snack - 2:30 PM Dinner 5:30 PM

There is variation in the genetic control of the activity of these enzymes that results in the phenotypic expression of how “fast” or “slowly” these enzymes work in metabolizing drugs.

glass of prune juice at least a half an hour before breakfast, followed by a citrus fruit works fast to clear the intestinal tract, and detoxifies the body quite well.

Specific: You should be specific with your goals and how you plan to meet them. Measurable: You need to be able to measure your goals so that you can understand the progress Attainable:  You should only choose goals that are reasonable and can be achieved. Relevant: Choose goals that are truly important to you and that you care about. Timely/time-bound: It is essential to give yourself time to reach a specific goal to create the psychological urge to achieve it.

As a third step, we want to create the habit of recording daily information in your notebook about how the diet is progressing. Of course, you can decide to write whatever you want in your notebook, but I believe the following information is essential for monitoring your diet: Mealtimes and dishes consumed. How you feel emotionally. If you have broken your diet for any reason, describe how and when. Recording this information will help you to identify patterns later; here are some examples: You may realize that the time of one or more of your meals tends to be at the limit of the fasting window, and reconsider the window chosen You may notice that your mood worsens on a particular day of the week, and if you are applying the 5: 2 method, you may want to reconsider the allocation of fasting days. You may notice that you tend to stop dieting too often to get results and decide to change methodology. Etc.

If you are looking for Apps designed to track your macros, there are plenty of options on the market. Here are some that I've tried with my clients: MyFitnessPal Lose It! My Macros+

the first day of fasting, the blood Sugar level drops below 70mg/dl. To restore the blood to the normal glucose level, liver glycogen is converted to glucose and released into the blood. This reserve is enough for a half day. The body then reduces the basal metabolic rate (BMR). The rate of internal chemical activity in resting tissue is lowered to conserve energy. The heart slows and blood pressure is reduced. Glycogen is pulled from the muscle causing some weakness. The first wave of cleansing is usually the worst.   Headaches,

The most important and most easily measured would be waist circumference. But other factors include small, dense LDL (or a high apoB or LDL particle number), high triglycerides, low HDL cholesterol, high blood pressure, and high fasting glucose. If your triglycerides are elevated and your HDL is low, that’s a very good sign you have metabolic syndrome and should address it by restricting the carbohydrates and particularly the sugars in the diet. 12.

our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow.

If your fasting insulin is over 4.5 milli-international units per liter, your hemoglobin A1c over 5.5 percent, or your fasting glucose over 93 milligrams per deciliter, you likely have insulin resistance, arguably the single most important metabolic contributor to Alzheimer’s disease development and progression.

The speed of getting into autophagy is a factor of many things like the metabolic state of the person, nutrient status, energy requirements, and overall health. A person who eats a regulated amount of carbs and has very low blood glucose and insulin can activate autophagy faster. On the other hand, a person taking in hundreds of grams per day will take pretty long, the same way it will take someone on a high protein diet.

Other cases in which you need more autophagy are excessive body fat, high blood sugar levels, excessive inflammation, metabolic syndrome,

Autophagy is highly useful and productive as a metabolism booster. It does this by replacing and regenerating important metabolism related cells such as mitochondria. The digestive system of our body is also improved via autophagy, contributing to good body metabolism.

And despite the fluctuation of nutrition intake, the body can maintain its required weight through the improved metabolism induced by autophagy.

Consuming fat also leads to a short post-meal triglyceride spike, but lipogenesis due to fructose consumption can dump more fat into your blood than even the highest-fat-containing meal—following a high-fructose snack, your blood can actually take on the appearance of pink cream for this very reason. This is also why fasting triglyceride levels (a marker used to assess metabolic health and heart disease risk) are nearly universally influenced by carbohydrate consumption, and by fructose in particular.

As trans fatty acids offer no benefits and only clear adverse metabolic consequences, when you see the words partially hydrogenated on the side of a box, consider what’s inside poisonous and throw it in the trash.

Stay Hydrated Check this box if your urine never appeared darker than a pale yellow all day. Note that if you’re eating riboflavin-fortified foods (such as nutritional yeast), then base this instead on getting nine cups of unsweetened beverages a day for women (which would be taken care of by the green tea and water preloading recommendations) or thirteen cups a day for men. If you have heart or kidney issues, don’t increase fluid intake at all without first talking with your physician. Remember, diet soda may be calorie-free, but it’s not consequence-free, as we learned in the Low in Added Sugar section. Deflour Your Diet Check this box every day your whole grain servings are in the form of intact grains. The powdering of even 100 percent whole grains robs our microbiomes of the starch that would otherwise be ferried down to our colons encapsulated in unbroken cell walls. Front-Load Your Calories There are metabolic benefits to distributing more calories to earlier in the day, so make breakfast (ideally) or lunch your largest meal of the day in true king/prince/pauper style. Time-Restrict Your Eating Confine eating to a daily window of time of your choosing under twelve hours in length that you can stick to consistently, seven days a week. Given the circadian benefits of reducing evening food intake, the window should end before 7:00 p.m. Optimize Exercise Timing The Daily Dozen’s recommendation for optimum exercise duration for longevity is ninety minutes of moderately intense activity a day, which is also the optimum exercise duration for weight loss. Anytime is good, and the more the better, but there may be an advantage to exercising in a fasted state, at least six hours after your last meal. Typically, this would mean before breakfast, but if you timed it right, you could exercise midday before a late lunch or, if lunch is eaten early enough, before dinner. This is the timing for nondiabetics. Diabetics and prediabetics should instead start exercising thirty minutes after the start of a meal and ideally go for at least an hour to completely straddle the blood sugar peak. If you had to choose a single meal to exercise after, it would be dinner, due to the circadian rhythm of blood sugar control that wanes throughout the day. Ideally, though, breakfast would be the largest meal of the day, and you’d exercise after that—or, even better, after every meal. Weigh Yourself Twice a Day Regular self-weighing is considered crucial for long-term weight control, but there is insufficient evidence to support a specific frequency of weighing. My recommendation is based on the one study that found that twice daily—upon waking and right before bed—appeared superior to once a day (about six versus two pounds of weight loss over twelve weeks).

in 1932, coined the term “homeostasis” in his book The Wisdom of the Body.5 Cannon identified principles for an integrated system that tends to maintain relatively constant internal environments, including the idea that our regulatory systems are made of multiple components that are organized to work in concert to increase or decrease concentrations of critical nutrients and metabolic factors in the blood to achieve desirable levels. Such a constant environment enables our ability to migrate, run, hunt, work, or sleep independently of whether we happen to be eating, digesting, or fasting.

THE SUGAR MANAGEMENT GROUP SUMMARY SUGAR MANAGEMENT GROUP MEASURES Ability of body to metabolize sugars and starches SCORING Special Case 1 - Insulin less than 3 µu/dl - See “Hypoglycemia” Special Case 2 - Insulin less than 3 µu/dl- See “Are You Too Thin?” “A” - Fasting glucose below 80 mg/dl, A1C below 5%, Insulin between 3 and 6 µu/dl “B” - Fasting glucose below 90 mg/dl, A1C below 5.5%, insulin below 12 µu/dl “C” - Anything else RISKS “A” - Healthy “B” - Slight insulin resistance - early warning for adult onset diabetes “C” - Insulin resistant - significant risk of adult onset diabetes. REMEDIES “A” - No changes needed “B” - Cut some sugar and starch “C” - Cut all sugar and starch, or as much as you can tolerate. TIMING Results should be apparent in 3 months, retest at that time.

moving within the range of climate-controlled buildings from 75°F down to 66°F has been proven to boost BAT activation. This resulted in a 5 percent boost in metabolic rate, so about one hundred more calories burned every day or an annual calorie-deficit equivalent of approximately twenty days of fasting.3477 So just a slight thermostat shift to a cool-but-not-too-cold ambient temperature may have a significant effect.

In order to fast for 24 hours, you can simply eat as you normally would until 6:00 pm on day one, and then fast until 6:00 pm the following day. As an example, you could start your fast on Monday at 6:00 pm and finish your fast on Tuesday at 6:00 pm.  People who follow Eat Stop Eat call this a dinner-to-dinner fast. By fasting in this manner, you manage to eat every day; however you also manage to take a 24-hour break from eating. More importantly, you break the horrible habit of continuously being in the fed state, thereby resetting your metabolic balance between fed and fasted.

The only other thing that can affect your metabolism (in both the short term and long term) is exercise or movement. Even in the complete absence of food for 3 days, your metabolism remains unchanged.

The three most harmful addictions are heroin, carbohydrates, and a monthly salary.” Nassim Nicholas Taleb