Fuel Your Body Quotes

Nothing is original. Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic. Authenticity is invaluable; originality is non-existent. And don’t bother concealing your thievery - celebrate it if you feel like it. In any case, always remember what Jean-Luc Godard said: “It’s not where you take things from - it’s where you take them to." [MovieMaker Magazine #53 - Winter, January 22, 2004 ]

What drains your spirit drains your body. What fuels your spirit fuels your body.

Don't lose yourself to anger. It's gasoline. You can burn it as fuel, or you can use it to torch everything you care about and end up standing on a scorched battlefield, with everybody dead, even you-only your body doesn't have the good grace to quit breathing

We are uncomfortable because everything in our life keeps changing -- our inner moods, our bodies, our work, the people we love, the world we live in. We can't hold on to anything -- a beautiful sunset, a sweet taste, an intimate moment with a lover, our very existence as the body/mind we call self -- because all things come and go. Lacking any permanent satisfaction, we continuously need another injection of fuel, stimulation, reassurance from loved ones, medicine, exercise, and meditation. We are continually driven to become something more, to experience something else.

Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new film, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul.

While spirituality provides an efficient and endless fuel for your mind and body, you must burn that fuel with human action towards your goals, dreams, and desires.

The way you eat not only decides your physical health, but the very way you think, feel, and experience life. Trying to eat intelligently means understanding what kind of fuel this body is designed for and accordingly supplying it, so that it functions at its best. Let

Your body, which is bonding millions of molecules every second, depends on transformation. Breathing and digestion harness transformation. Food and air aren’t just shuffled about but, rather, undergo the exact chemical bonding needed to keep you alive. The sugar extracted from an orange travels to the brain and fuels a thought. The emergent property in this case is the newness of the thought; no molecules in the history of the universe ever combined to produce that exact thought.

You need to be healthy. You don’t need to be thin. You don’t need to be a certain size or shape or look good in a bikini. You need to be able to run without feeling like you’re going to puke. You need to be able to walk up a flight of stairs without getting winded. You need to drink half your body weight in ounces of water every single day. You need to stretch and get good sleep and stop medicating every ache and pain. You need to stop filling your body with garbage like Diet Coke and fast food and lattes that are a million and a half calories. You need to take in fuel for you body that hasn't been processed and fuel for you mind that is positive and encouraging. You need to get up off the sofa or out of the bed and move around. Get out of the fog that you have been living in and see your life for what it is.

Your body is made of the same elements that lionesses are built from. Three quarters of you is the same kind of water that beats rocks to rubble, wears stones away. Your DNA translates into the same twenty amino acids that wolf genes code for. When you look in the mirror and feel weak, remember, the air you breathe in fuels forest fires capable of destroying everything they touch. On the days you feel ugly, remember: diamonds are only carbon. You are so much more.

Health is normal. The human body is a self-repairing, self-defending, self-healing marvel. Disease is relatively difficult to induce, considering the body's powerful immune system. However, this complicated and delicate machinery can be damaged if fed the wrong fuel during the formative years. ... Healthy living with nutritional excellence throughout life can slow the decline of aging. It can prevent the years and years of suffering in ill health that is so common today as people get older and become dependent on medical treatments, drugs, and surgery. Nutritional excellence is the only real fountain of youth.

I am burning. I have to live, I have to sing, I want to transform myself into a thousand different characters and carry their life with me onto the stage where it's so bright and so dark at the same time, just knowing there are three thousand people out there longing to be swept away by the passion that's about to flood out from scarlet curtains, to this I consecrate my body and my soul, I can give no more than all of myself, I feel my heart is a throbbing engine and my voice is the valve, like a wailing train, it has to sing or blow up, there's too much fuel, too much fire, and what am I to do with this voice if I can't let it out, it's not just singing. I am here as a speck, but I don't feel scared or about to be blown away, I feel like all New York is a warm embrace just waiting to enfold me. I am in love. But not with a person. I am passionately in love with my life.

Don’t lose yourself in anger, Mac. It’s gasoline. You can burn it as fuel, or you can use it to torch everything you care about and end up standing on a scorched battlefield, with everybody dead, even you - only your body doesn’t have the good grace to quit breathing.

Anyone who is of sound mind and body can sit down and think of twenty things in their life that could have gone differently. Where maybe they didn’t get a fair shake and where they took the path of least resistance. If you’re one of the few who acknowledge that, want to callous those wounds, and strengthen your character, its up to you to go back through your past and make peace with yourself by facing those incidents and all of your negative influences, and accepting them as weak spots in your own character. Only when you identify and accept your weaknesses will you finally stop running from your past. Then those incidents can be used more efficiently as fuel to become better and grow stronger.

Life and water are inseparable. Three quarters of the earth's surface is covered by water, just as three quarters of your body is made up of water. Even in the driest desert where rain may come just once every few years, the cycles of life are based on waiting for the arrival of water. Our bodies are not so patient. Every cell in your body needs water to survive, and that means that drinking plenty of clean, fresh water can make you stronger healthier and smarter. Water carries oxygen and fuel to your cells, lubricates your joints, regulates your body temperature, and plays a key roll in just about every function of your body. My number one roadie, POODIE, says, "You can't make a turd without grease.

When we die, they may bury us or collect our ashes, but remember this: from baby teeth to skin cells and everything in between, most of the matter that has worn your name is already spread throughout the world. We bury our remains in the soil of our lifetimes. Can you feel it? So many of the cells that have formed the community of your body have returned to nature. Most of the water that has fueled your life has returned to the sea. The substance of your form is not fixed. It flows like a river to and from the wilderness.

positive word of warning, though: you might find that once you start eating more of the healthy stuff, your body will no longer like it when you eat the bad stuff.

Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic.

your heart is nothing but a muscle. It contracts and expands, working just as hard as any other muscle. The difference is, the blood pumping through it pumps through your entire body. That blood holds memories. Things you try to forget but it won’t let you. You have to use those memories, use that blood to fuel you.

Human beings change through study, habit, and stories. Through my story you will learn what the body and mind are capable of when they’re driven to maximum capacity, and how to get there. Because when you’re driven, whatever is in front of you, whether it’s racism, sexism, injuries, divorce, depression, obesity, tragedy, or poverty, becomes fuel for your metamorphosis.

Because alcohol is primarily a depressant, we reach for it to take the edge off. Which it does, initially. However, the counteractive process (or the B process) to the depressant nature of alcohol is a release of cortisol and adrenaline into the body. If you drink one glass of wine, you might have about twenty minutes of the desired “relaxed” effect before the drug (A process) wears off, and you’re left with increased amounts of cortisol and adrenaline, which fuel anxiety. This means alcohol causes anxiety; it doesn’t manage it.

Fasting gets more manageable over time as your body adapts to fueling itself with body fat rather than food.

Think of this book as a call to action to slow down, breathe, and allow your body to do what it does best—heal.

Learning is like the fuel that moves the machinery of your body towards it's destination of success. Shortage is possible, hence spare supply is necessary!

She reached for the notebook she kept in her purse. Bea found the page and read to calm and steady herself. 1. See yourself as beautiful. Flowering and giving life to the earth. This baby can’t do it without you. You are important. 2. Food is your fuel. You need it in your body. It’s your sustenance. 3. When you feel overwhelmed go for a walk, write down your feelings, or play your favorite songs.

Celebrating another person's weight loss and believing it to be complimentary supports cultural messages about weight bias that end up hurting us all. This praise reinforces the idea that our appearance is connected to our social belonging. It can hook us into a cycle of trying to change our body to earn value in the eyes of others. This system fuels conditional self-worth, which in turn keeps us endlessly chasing affirmation.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

Always warm up to exercising. You can't suddenly jolt a stiff body into a rigorous workout. My doctor has told me that the best time to exercise is at the end of the day, before dinner, when the body is limber and a little fatigued. Begin slowly by swinging arms around in a circle. Do a little jogging in place. Get your circulation going to fuel your muscles. Do your exercises to music. […] As your body gets used to all this unexpected activity you can do each exercise just about as often and as long as you like. But start gently.

If you put shampoo into a car engine, you're not going to scratch your head when the thing conks out,' [Dale Pinnock] said. Yet every day, all over the Western world, we are putting into our bodies substances 'which are so far removed from what was intended for human fuel.

Ableism can be hard to hold on to or pinpoint, because it morphs. It lives in distinctly personal stories. It takes on ten thousand shifting faces, and for the world we live in today, it’s usually more subtle than overt cruelty. Some examples to start the sketch: the assumption that all people who are deaf would prefer to be hearing—the belief that walking down the aisle at a wedding is obviously preferable to moving down that aisle in a wheelchair—the conviction that listening to an audiobook is automatically inferior to the experience of reading a book with your eyes—the expectation that a nondisabled person who chooses a partner with a disability is necessarily brave, strong, and especially good—the belief that someone who receives a disability check contributes less to our society than the full-time worker—the movie that features a disabled person whose greatest battle is their own body and ultimately teaches the nondisabled protagonist (and audience) how to value their own beautiful life. All of these are different flashes of the same, oppressive structure. Ableism separates, isolates, assumes. It’s starved for imagination, creativity, and curiosity. It’s fueled by fear. It oppresses. All of us.

In every interview I’m asked what’s the most important quality a novelist has to have. It’s pretty obvious: talent. Now matter how much enthusiasm and effort you put into writing, if you totally lack literary talent you can forget about being a novelist. This is more of a prerequisite than a necessary quality. If you don’t have any fuel, even the best car won’t run.The problem with talent, though, is that in most cases the person involved can’t control its amount or quality. You might find the amount isn’t enough and you want to increase it, or you might try to be frugal and make it last longer, but in neither case do things work out that easily. Talent has a mind of its own and wells up when it wants to, and once it dries up, that’s it. Of course, certain poets and rock singers whose genius went out in a blaze of glory—people like Schubert and Mozart, whose dramatic early deaths turned them into legends—have a certain appeal, but for the vast majority of us this isn’t the model we follow. If I’m asked what the next most important quality is for a novelist, that’s easy too: focus—the ability to concentrate all your limited talents on whatever’s critical at the moment. Without that you can’t accomplish anything of value, while, if you can focus effectively, you’ll be able to compensate for an erratic talent or even a shortage of it. I generally concentrate on work for three or four hours every morning. I sit at my desk and focus totally on what I’m writing. I don’t see anything else, I don’t think about anything else. … After focus, the next most important thing for a novelist is, hands down, endurance. If you concentrate on writing three or four hours a day and feel tired after a week of this, you’re not going to be able to write a long work. What’s needed of the writer of fiction—at least one who hopes to write a novel—is the energy to focus every day for half a year, or a year, or two years. … Fortunately, these two disciplines—focus and endurance—are different from talent, since they can be acquired and sharpened through training. You’ll naturally learn both concentration and endurance when you sit down every day at your desk and train yourself to focus on one point. This is a lot like the training of muscles I wrote of a moment ago. You have to continually transmit the object of your focus to your entire body, and make sure it thoroughly assimilates the information necessary for you to write every single day and concentrate on the work at hand. And gradually you’ll expand the limits of what you’re able to do. Almost imperceptibly you’ll make the bar rise. This involves the same process as jogging every day to strengthen your muscles and develop a runner’s physique. Add a stimulus and keep it up. And repeat. Patience is a must in this process, but I guarantee results will come. In private correspondence the great mystery writer Raymond Chandler once confessed that even if he didn’t write anything, he made sure he sat down at his desk every single day and concentrated. I understand the purpose behind his doing this. This is the way Chandler gave himself the physical stamina a professional writer needs, quietly strengthening his willpower. This sort of daily training was indispensable to him. … Most of what I know about writing I’ve learned through running every day. These are practical, physical lessons. How much can I push myself? How much rest is appropriate—and how much is too much? How far can I take something and still keep it decent and consistent? When does it become narrow-minded and inflexible? How much should I be aware of the world outside, and how much should I focus on my inner world? To what extent should I be confident in my abilities, and when should I start doubting myself? I know that if I hadn’t become a long-distance runner when I became a novelist, my work would have been vastly different. How different? Hard to say. But something would definitely have been different.

To keep the entire body in shape, tend to every part of it, every limb, every organ, every joint and system. Educate yourself about your own body. Learn what to feed it and how to fuel it. Learn what keeps it from breaking down and do those things. To not love you, is breaking one of God’s three highest commandments.

There is a strong mind-body connection so depression and anxiety are important cofactors for pain. They don't cause it but they are accelerants. Think of whatever causes your pain as the match that started a fire. Depression and anxiety are fuel on that fire. It is hard to put out a fire when someone is dousing it with gasoline.

Nothing is original. Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic. Authenticity is invaluable; originality is non-existent. And don’t bother concealing your thievery - celebrate it if you feel like it. In any case, always remember what Jean-Luc Godard said: “It’s not where you take things from - it’s where you take them to.

When you first lower your caloric and carb intake, your pancreas produces glucagon, the hormone that unlocks fat stores when food is limited. Soon great things begin to happen: unsightly body fat is burned, and you get leaner. This goes on until the body finds a balance between energy input and output by shedding weight and slowing the RMR.

Aren't you angry, sister? At being treated the we are? At having to pick up the pieces of what remains after the world is through with us? At being silenced and abused? At being denied our dignity, our bodies, our voices, and our right to justice? Aren't you angry? Embrace this anger. Let it fuel your every days. Defy everyone who tells you that you can't. Be wild.

When anxiety is triggered, you start breathing more quickly. This is your body’s way of getting in extra oxygen to fuel the survival response. You feel as though you cannot catch your breath. So you breathe faster with rapid, shallow breaths, then you have an excess of oxygen in your system. If you slow your breathing down, you can calm the body and, in turn, slow your breathing. Not only this, but if you can extend the outbreath so that it is longer or more vigorous than the inbreath, this helps to slow your heart rate down. When the pounding heart comes down, so does the anxiety response. Some people like to count the breaths when doing an extended outbreath, such as breathing in for a count of 7 and out for a count of 11, or a variation that works for you.

Earning Money Is Moral “For better or worse, humans are holistic. Even the human body does best when its spiritual and physical sides are synchronized… People’s bodies perform best when their brains are on board with the program… Helping your mind to believe what you do is good, noble, and worthwhile in itself helps to fuel your energies and propel your efforts.” — Rabbi Daniel Lapin

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic.” —Jim Jarmusch

Cortisol works more systemically than adrenaline does. It triggers the liver to make more glucose available in the bloodstream while it also blocks insulin receptors in nonessential organs and tissues so that you get all the glucose (fuel) that you need to deal with the threat. Cortisol’s work is a long-term strategy of insulin resistance, which serves to provide the brain with a sustained level of glucose. However, you don’t always have a lot of glucose floating around, so cortisol works to stockpile energy. It converts protein into glycogen and begins to store fat. If the stress is chronic, the increased body fat is stored in the abdomen. If you have a growing bulge in your midsection, it may be due to cortisol working to store energy. Unfortunately, that’s not the way you want it to be stored. It’s better to burn off such stored energy by exercise.

I am burning. I have to live, I have to sing, I want to transform myself into a thousand different characters and carry their life with me onto the stage where it's so bright and so dark at the same time, just knowing there are three thousand people out there longing to be swept away by the passion that's about to flood out from scarlet curtains, to this I consecrate my body and my soul, I can give no more than all of myself, I feel my heart is a throbbing engine and my voice is the valve, like a wailing train, it has to sing or blow up, there's too much fuel, too much fire, and what am I to do with this voice if I can't let it out, it's not just singing. I am here as a speck, but I don't feel scared or about to be blown away, I feel like all New York is a warm embrace just waiting to enfold me. I am in love. But not with a person. I am passionately in love with my life.

What matters, though, is not the space you’re put in to work; what matters is the work you do in it. The Manhattan Project, the World War II race to develop the atomic bomb, also started out under a football stadium. Beneath the stands of Stagg Field at the University of Chicago, a team of physicists led by Enrico Fermi built a crude fission reactor, brought its uranium fuel to critical mass, and set off a chain reaction that changed the world. We

I am fundamentally optimistic about the possibility that we can change the way we eat and move. We have to change, we are going to change, and I would like to be part of that because the way we live now is not sustainable. Here’s some important news: I am absolutely certain that exercise is as important as food when it comes to weight loss and long-term weight maintenance, as well as being the single most important component for your overall health, energy, and wellness. We do both here, obviously—eat great food and exercise hard. But if you find yourself in a difficult food predicament, keep the exercise going. Regular exercise promotes a desire to fuel your body healthily in addition to keeping you on track with some nutritional leeway, meaning that occasional celebratory indulgences won’t affect your bottom line as much as they would a sedentary person. Exercise really is the flywheel of the good life.

Anything perceived as a threat trips the amygdala—the brain’s hand-wringing sentry—to set in motion the biochemical cascade known as the fight-or-flight response. Bruce Siddle, who consults in this area and sits on the board of Strategic Operations, prefers the term “survival stress response.” Whatever you wish to call it, here is a nice, concise summary, courtesy of Siddle: “You become fast, strong, and dumb.” Our hardwired survival strategy evolved back when threats took the form of man-eating mammals, when hurling a rock superhumanly hard or climbing a tree superhumanly fast gave you the edge that might keep you alive. A burst of adrenaline prompts a cortisol dump to the bloodstream. The cortisol sends the lungs into overdrive to bring in more oxygen, and the heart rate doubles or triples to deliver it more swiftly. Meanwhile the liver spews glucose, more fuel for the feats at hand. To get the goods where the body assumes they’re needed, blood vessels in the large muscles of the arms and legs dilate, while vessels serving lower-priority organs (the gut, for example, and the skin) constrict. The prefrontal cortex, a major blood guzzler, also gets rationed. Good-bye, reasoning and analysis. See you later, fine motor skills. None of that mattered much to early man. You don’t need to weigh your options in the face of a snarling predator, and you don’t have time.

There is simply no compelling reason we know of to explain why human brains got large,’ says Tattersall. Huge brains are demanding organs: they make up only 2 per cent of the body’s mass, but devour 20 per cent of its energy42. They are also comparatively picky in what they use as fuel. If you never ate another morsel of fat, your brain would not complain because it won’t touch the stuff. It wants glucose instead, and lots of it, even if it means short-changing other organs.

Mania. One minute, you’re lost, and the next minute…you’re found. You are the sole creator of your own destiny. A rush of extreme adrenaline kicks in. Your heart accelerates at an unfathomable speed, along with the thoughts in your mind. The anxiety fuels the mania even more. It hits you at full speed out of nowhere. You are no longer bound by the limits of your physical body. You can be anything, or anyone, you want to be. There are no fucking limits. No consequences. No distractions. Everything makes sense… And yet nothing does. Everything has meaning… And yet nothing does. And still, everything is absolutely fucking beautiful. Life is beautiful. You’re running on hyperactive-controlled clarity. Nothing is impossible in that moment. The world is yours to create. To own. Seeing is art. Hearing is music. Breathing is living. You are high. So incredibly high. You take chances. Risks. Because why the fuck not? Your illness is not mental. …You’re finally free. … Until… you crash. And… …burn.

If too little glucose is available in your blood, which is what happens when you follow a low - carbohydrate diet, then your liver hoards glucose so that your brain, which needs glucose to function, doesn't starve. While your body will start to break down fat to use as fuel, your brain can't run that way for long, and it will send out the Bat-Signal for more calories. That's the reason why when you skip a meal or go too long between meals, you find yourself running to the nearest donut or bag of chips.

The sisters always had that deceiving glimmer in their eyes that instilled the fright, and they hold on tight to what they want. They will not let go until they have your body, soul, or both. But- I guess that I won this battle, yet we still lost some life. They burn the fuel to keep the acknowledgment of the made-up past, apparently going. They try to lead us down the path of self-destruction; just remember with an idle mind that is Satan's workshop. We should have a mind at rest that has peaceful faith, that is not lazy.

There is almost nothing in biology that is not connected with feedback. This fundamental idea is widely ignored but it is pervasive. If you reduce your intake of cholesterol, your body will respond by synthesizing cholesterol. If you stop eating carbohydrate, your body will respond by synthesizing glucose and making other fuels available. This grand idea puts severe limitations on what you can do (as in the case of cholesterol) but can point to some opportunities (as in the case of carbohydrate reduction) but generally, it suggests caution in jumping to conclusions.

Until our bodies return to dust, there will always be a voice crying out within us to move from existence to life. The possibilities that await us in each moment are fueled by the potential God has placed within us. Seizing your divine moment is not simply about opportunity; at the core it is about essence. It’s about the kind of life you live as a result of the per son you are becoming. The challenges you are willing to face will rise in proportion to the character you are willing to develop. With the depth of godly character comes an intensity of godly passion. It is in this process of transformation that we find

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?

I AM. I am the wind which rustles your hair. I am the sun which warms your body. I am the rain which dances on your face. I am the smell of flowers in the air, and I am the flowers which send their fragrance upward. I am the air which carries the fragrance. I am the beginning of your first thought. I am the end of your last I am the idea which sparked your most brilliant moment. I am the glory of its fulfillment I am the feeling which fueled the most loving thing you ever did. I am the part of you which yearns for that feeling again and again. Whatever works for you, whatever makes it happen —whatever ritual, ceremony, demonstration, meditation, thought, song, word, or action it takes for you to “reconnect”—do this. Do this in remembrance of Me.

You use more than thirty pounds of ATP during a one-hour walk and more than your entire body weight of ATP over the course of a typical day—an obviously impossible amount to lug around in reserve.15 Consequently, a human body stores in toto only about a hundred grams of ATPs at any given moment.16 Fortunately, before our first few steps deplete the leg muscles’ scant supply of ATPs, they quickly tap into another ATP-like molecule known as creatine phosphate that also binds to phosphates and stores energy.17 Unfortunately, those creatine phosphate reserves are also limited, becoming 60 percent depleted after ten seconds of sprinting and exhausted after thirty seconds.18 Even so, the precious short burst of fuel they provide gives muscles time to fire up a second energy recharging process: breaking down sugar.

You need to be healthy. You don’t need to be thin. You don’t need to be a certain size or shape or look good in a bikini. You need to be able to run without feeling like you’re going to puke. You need to be able to walk up a flight of stairs without getting winded. You need to drink half your body weight in ounces of water every single day. You need to stretch and get good sleep and stop medicating every ache and pain. You need to stop filling your body with garbage like Diet Coke and fast food and lattes that are a million and a half calories. You need to take in fuel for your body that hasn’t been processed and fuel for your mind that is positive and encouraging. You need to get up off the sofa or out of the bed and move around. Get out of the fog that you have been living in and see your life for what it is.

It seems we have no clue where to draw the line regarding conversations we shouldn't initiate and questions we shouldn't ask. When it comes to matters of the body, there is already enough hell that one is going through; you do not need to add more fuel to it. Although I may not speak for everyone, I know many of us experience body insecurities somehow. It is a struggle for the vast majority. Questioning people about their weight, sexuality, and fertility are conversations that we should refrain from unless initiated by the concerned parties. Even then, when these conversations come up, it is never an invitation for judgment. If ever there was a time when compassion was needed the most, it is when the affected people bring up such topics. What they need the most are compassion and kindness. And sometimes, empathy is just listening

I see how dance transforms the bodies of the stars on the show. I need to lose weight--can it do the same for me? I’m so unmotivated! Absolutely. Dancing you enjoy, so you forget that you’re working out. We associate working out with work and with pain. But dancing is fun and you should go for it if it motivates you to move. All consistent movement helps your metabolism. But I’m not going to say don’t change anything else in your life. You have to be consistent with how often you move, and you need to eat healthily. You can’t dance in the morning and eat cheeseburgers and fries for lunch. What you see on DWTS is a combination of people dancing and changing their habits and their whole lives. In order to do the show, they need to be stronger and they need to be fueled. Your body is your machine; you’ve got to make sure it’s well-oiled.

Kids are spending so much time communicating through technology, they're not developing basic communication skills that humans have used since forever,' says psychologist Jim Taylor, author of Raising Generation Tech: Preparing Your Children for a Media-Fueled World. "Communication is not just about words. It's about body language, tone of voice, facial expressions, even pheremones, all of which can't be conveyed through social media. Emoticons are very weak substitutes." And when nonverbal cues are stripped away, it can limit the potential for understanding, arguably the foundation of empathy. When researchers at the University of Michigan reviewed data from seventy-two studies conducted between 1979 and 2009, all focused on monitoring levels of empathy among American college students, they found that students today were scoring about 40 percent lower than their earlier counterparts.

Fuel your body. Think about your environment as an ecosystem. If there’s pollution, you’ll feel the toxic side effects; if you’re in the fresh air of the mountains, you’ll feel alive. You’d be surprised at how many of the foods that we eat actually sap our body of fuel. Just look at three quick examples: soda, potato chips, and hamburgers. I’m not a hard-liner who says that you should never consume these things, but this kind of steady diet will make it harder for your body to help you. Instead, look at the foods that are going to give you energy. Choose food that’s water soluble and easier for your body to break down, which gives you maximum nutrition with minimal effort. Look at a cucumber: it’s practically water and it takes no energy to consume, but it’s packed with nutrients. Green for me is the key. We overeat and undernourish ourselves way too much. When you eat bad food, your body will feel bad and then you will feel bad. It’s all connected. I drink green juice every day and eat huge salads. I am also a big believer in lean protein to feed and fuel the muscles--I might even have a chicken breast for breakfast. Growing up, because I danced every single day, I would basically eat anything I wanted and I wouldn’t gain any weight. I would eat anything and everything trying to put on a few pounds, but it never worked--and my skin was terrible as a result of it. We’d blame it on the sweat from the dancing, but I never connected it to what I ate. As I got older, I started to educate myself more about food. I learned that I need to alkalize my body. It’s never about how I look. Instead, I go by how I feel. I notice immediately how good, clean food boosts my energy while junk makes me feel lethargic. I’m also a huge believer in hydrating. Forget about eight glasses of water a day; I drink eight glasses before noon!

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.

I gave them the same advice that had worked for me: Start by stocking your sense memory. Smell everything and attach words to it. Raid your fridge, pantry, medicine cabinet, and spice rack, then quiz yourself on pepper, cardamom, honey, ketchup, pickles, and lavender hand cream. Repeat. Again. Keep going. Sniff flowers and lick rocks. Be like Ann, and introduce odors as you notice them, as you would people entering a room. Also be like Morgan, and look for patterns as you taste, so you can, as he does, “organize small differentiating units into systems.” Master the basics of structure—gauge acid by how you drool, alcohol by its heat, tannin by its dryness, finish by its length, sweetness by its thick softness, body by its weight—and apply it to the wines you try. Actually, apply it to everything you try. Be systematic: Order only Chardonnay for a week and get a feel for its personality, then do the same with Pinot Noir, and Sauvignon Blanc, and Cabernet Franc (the Wine Folly website offers handy CliffsNotes on each one’s flavor profile). Take a moment as you drink to reflect on whether you like it, then think about why. Like Paul Grieco, try to taste the wine for what it is, not what you imagine it should be. Like the Paulée-goers, splurge occasionally. Mix up the everyday bottles with something that’s supposed to be better, and see if you agree. Like Annie, break the rules, do what feels right, and don’t be afraid to experiment.

Matthew, we need your help. What do we do?” “Look at my new kicks.” He raised one boot. “Finn said I’m ballin’ like a pimp now.” Then he frowned. “Good thing?” “Yes, yes, but—” “He took care of me when you abandoned me.” God, the guilt. In a rush, I said, “I thought you’d be safer at Finn’s than going back out on the road with me! You know how dangerous it’ll be to reach the coast.” But then, I’d believed that before I’d understood how lethal I could be. “Dangerous Empress!” “This isn’t working!” “Tapped out.” My glyphs were dark, the fuel gauge blinking E. Selena’s hand shot out and smacked my face. “What the hell?” When I raised my palm to my cheek, she slapped the other one harder. I felt my glyphs stirring. “If you don’t want these cards to die, then get to work, Evie! You need to look like the Empress of Old, slithery and creepy and sexy all at the same time.” “Touch me again, and you’ll see slithery and creepy—” With her enhanced speed, she shoved me back before I could even react. I tripped over my pack, landing on my ass. “You bitch!” I bounded up, thorn claws bared. “That’s it! Sell it, sister, or we are dead!” I gazed down at my body, at my skin glowing through the fabric of my clothes. Sharp emotions like fury and utter terror always sparked my powers; Selena had pissed me off enough to give me a jump-start. I narrowed my eyes at Matthew. “This is why you want me angry, terrified, and sad for the rainy season?” Blank smile.

An old man wearing a red seed cap was saying, "Little lady, one day you'll remember the days people told you that you had nice legs as a good memory." Adam braced for the explosion. It was nails and dynamite. "Good--memory? Oh, I wish I were as ignorant as you! What happiness! There are girls who kill themselves over negative body image and you--" "Is there a problem here?" Adam broke in. The man seemed relieved. People were always pleased to see clean, muted Adam, the deferential Southern voice of reason. "Your girlfriend's quite a firecracker." Adam stared at the man. Blue stared at Adam. He wanted to tell her it wasn't worth it--that he'd grown up with this sort of man and knew they were untrainable--but then she'd throw the thermos at Adam's head and probably slap the guy in the mouth. It was amazing that she and Ronan didn't get along better, because they were different brands of the same impossible stuff. "Sir," Adam started--Blue's eyebrows spiked--"I think maybe your mama didn't teach you how to talk to women." The old man shook his head at Adam, like in pity. Adam added, "And she's not my girlfriend." Blue flashed him a brilliant look of approval, and then she got into the car with a dramatic door slam Ronan would have approved of. "Look, kid," the old man started. Adam interrupted, "Your fuel door's open, by the way." He climbed back into his little, shitty car, the one Ronan called the Hondayota. He felt heroic for no good reason. Blue simmered righteously as they pulled out of the station. For a few moments, there was nothing but the labored sounds of the little car's breathing. Then Noah said, "You do have nice legs, though." Blue swung at him. A helpless laugh escaped Adam, and she hit his shoulder too.

Christopher’s attention was brought back abruptly to the little wild thing he had caught. In a frenzied effort to gain her release, she clawed his face with raking nails and sought to tear the hair from his head with grasping fists. He was hard pressed to defend himself until he caught the flailing arms firmly in his grasp and pressed them down, using his greater weight to subdue the Lady Saxton. Erienne was trapped, held firmly in the middle of the dusty road. Her outraged struggles had loosened her hair and disarranged her clothes to the point that her modesty was savaged. Her coat had come open in the scuffle, and their shirts were twisted awry, leaving her bosom bare against a hard chest. The meager pair of breeches made her increasingly aware of the growing pressure against her loins. She was pinned almost face to face with her captor, and even though the visage was shadowed, she could hardly miss the fact of his identity or the half-leering grin that taunted her. “Christopher! You beast! Let me go!” Angrily she struggled but could not influence him with her prowess. His teeth gleamed in the dark as his grin widened. “Nay, madam. Not until you vow to control your passion. I fear before too long I would be somewhat frayed by your zealous attention.” “I shall turn that statement back to you, sir!” she retorted. He responded with an exaggerated sigh of disappointment. “I was rather enjoying the moment.” “So I noticed!” she quipped before she thought, then bit her lip, hoping he might mistake her meaning. He didn’t. He was most aware of the effect her meagerly clad body had on him, and he replied with laughter in his voice. “Though you may choose to fault my passions, madam, they’re quite honestly aroused.” “Aye!” she agreed jeeringly. “By every twitching skirt that saunters by!” “I swear, ’tis not a skirt that attracts me now.” Holding her wrists clasped in one hand, he moved his hand down along her flank and replied in a thoughtful tone, “ ’Tis more like a pair of boy’s breeches. What? Has my ambush yielded me a stable boy?” Erienne’s indignation found new fuel that he could so casually fondle her, as if he had a perfect right. “Get off, you… you… ass!” It was the most damaging insult she could think of at the moment. “Get off me!” “An ass, you say?” he mocked. “Madam, may I point out that asses are to be ridden, and at the moment you are bearing my weight. Now, I know women are made to bear— usually their husbands or the seed they plant— but I would not suggest that you have the shape or looks even approaching an ass.” She ground her teeth in growing impatience at his wont to turn the simplest comment into an exercise of his wit. She could not bear the bold feel of him against her another moment. “Will you get off me?!” “Certainly, my sweet.” He complied as if her every wish was his command. Lifting her to her feet, he solicitously dusted her backside. -Erienne & Christopher

The Kapha Season Kapha season is like springtime for your body. For the first twenty years, your body builds bones and tissues, and the circadian rhythm fluctuates wildly at times, trying to find a balance. Babies aren’t born with a set sleep schedule, but they develop one quickly during the first months of life. Gradually, the body settles into a system in which the hormones, blood pressure, bowels, and other systems function on a diurnal schedule. Anyone with teenagers knows that they give up their regular sleep habits and become night owls. They are impossible to pry out of bed in the morning and sleep until noon on weekends. In fact, some researchers suggest that the real end of adolescence can be marked by the time when young adults give up trying to stay up so late. Teenagers’ eating schedules, too, become erratic as they crave energy while their bodies are growing and maturing. When they get out of balance, teens can struggle in school and get inflammatory conditions, such as acne. They can adopt dietary habits that will be harder to shake as they become adults, which can lead to weight gain and depression in adulthood. This is a crucial time to introduce kids to healthy eating, a good night’s sleep, and plenty of exercise. Their growing bodies demand a lot of fuel, and their muscles need to move in order to develop properly. I often see patients who are still in their teen years struggling with school, friendships, and finding a sense of purpose. Though it may sound surprising, I can often trace these problems back to an unhealthy schedule, including late nights of doing homework (or texting while pretending to do homework), and eating unhealthy foods late in the day. Another culprit is little or no exercise, and a lack of natural light. Kids need natural light during these critical growing years.

Self-aspiration, self-inspiration, and self-dedication are the fuel of your body. Your engine works only when you have eradicated the self-ignorance, ego, and immaturity within you.

Our eating instincts are disrupted by modern diet culture, in which food is supposed to be fuel, not therapy. Just as the PICU doctors and dietitians think of nutrition as a prescription they can write and then tweak for optimal results, we’re taught that a “healthy” relationship with food means that you only ever eat for sustenance. Enjoyment is allowed only when you’re eating certain kinds of foods blessed with the right kind of packaging, or better yet, no packaging at all. Otherwise, we’re supposed to ignore the sheer existence of food unless we’re hungry, and then eat only what we need to feel full, but never a bite more. You shouldn’t eat to combat depression, or stress, or just because something tastes good, if you are not also physically hungry. And yet—the physical sensation of hunger is emotional. Hunger triggers a huge range of feelings, depending on its severity—excitement, irritability, weepiness, confusion. And eating brings more: pleasure, contentment, satisfaction, bliss. We cannot separate these things. I’m not sure that we should try.

One of the most fascinating areas of research in recent years has been related to the therapeutic value of cruciferous vegetables, which include vegetables in the cabbage family and others such as kale, collards, watercress, arugula, cauliflower, and bok choy. Cruciferous vegetables have the most powerful anti-cancer effects of all foods. Most of the phytonutrients function as antioxidants in your body, meaning they neutralize free radicals, rendering them harmless and reducing cancer risk. The phytonutrients in cruciferous vegetables also activate your body’s own antioxidant control system. These unique compounds cycle through the body for three to five days after consumption, offering protection and fueling numerous bodily systems, enabling them to function more effectively.

35. Seek Out Motivation Over the years, I’ve noticed that people can be quite snobby about books like this. So-called ‘self-help’ books. They can be just as mocking of the people who read them or go to motivational talks. Their main criticism of the kind of books and talks that motivate and inspire people is that the impact is often fleeting - that the effects of the book or talk don’t last. My response is to say: of course it is fleeting, of course it is temporary. But so are the effects of washing your armpits - that’s why you should wash them every day! Likewise with motivation - we have to have it every day. We have to fill ourselves up to overflowing with the good stuff, because the daily grind wears us down and dirties us up. The trick with motivation is to make it part of your daily routine, like brushing your teeth or taking a shower. Do it, absorb it - every day. So, drown out the bad with the good. Blast away the negative with the positive. Refill the jug as much as you can. Don’t run your tank on empty but fill up at every possible opportunity with fresh, clean, good motivational fuel that will keep you soaring down the race track to the best of your ability. It’s not rocket science to understand that the more good we put into our mind and bodies (such as eating good, healthy food), then the better results we get out in return.

Industrial food may be inexpensive, but its production exacts a significant toll on the environment and on the health of workers. For every calorie of industrial food you eat, approximately 10 calories of fossil fuel were spent to plant, fertilize, harvest, ship, and process the food before it got to your plate.27 Further, unless the food was organic, massive quantities of pesticides and inorganic fertilizers were used, polluting water supplies and sometimes poisoning workers. The most extreme and disturbing type of industrial food is meat. Because

For every runner who hits the wall because of his or her failure to consume enough carbohydrate during the race, there are several who hit the wall because of their failure to consume enough carbs in their everyday training diet. To

Glucose molecules are driven into cells in the presence of insulin. This is independent of the carbohydrate source (simple or complex, table sugar or broccoli). As dictated by the metabolic demands of the body at that instant, glucose is either utilized for ATP production or stored as glycogen or converted to fat. Eat an ice cream sundae and lay on the couch, for example. There is no immediate demand for the consumed glucose and all the surplus is therefore converted to fatty acids and stored as fat. This is why I am an advocate of short walks after a meal; just the opposite occurs. Create a demand and the body will utilize the consumed glucose for energy production, fueling your leg muscles! This equates to less circulating glucose and less AGE formation, in essence conferring protection to the endothelial lining of the blood vessels.

Here is what you deserve no matter what you think you have done: You deserve to be happy. You deserve to stop eating when your body doesn’t need more fuel. You deserve to enjoy each bite of a joy food. You deserve to say “no” to food when you aren’t hungry. You deserve your own love. You deserve your own protection. You deserve kind thoughts toward yourself. You deserve to live in a healthy, strong and lean body. You deserve the feeling of lightness and freedom. So please don’t eat some chocolate concoction in the name of “deserving it.” You deserve better.

Sugar fans the flames of inflammation in your body, as it is a dirty fuel that was never intended to be our primary fuel. Using sugar for energy produces 30 to 40 percent more ROS than burning fat. Omega-6 oils, particularly those that are heavily refined and easily oxidized, tend to be highly inflammatory. In MMT, you will limit your consumption of these bad fats and get most of what you need from oil-rich foods containing healthier oils. Increasing your consumption of omega-3 fats will improve the ratio of omega-6 to omega-3 fats, which you will learn is important to cellular health. Saturated fats, on the other hand, are not oxidized as easily as oils because they don’t have double bonds that can be damaged through oxidation. MMT prioritizes getting your fats from healthful sources of saturated and monounsaturated fats and significantly reduces your omega-6 oil consumption. It’s no surprise, then, that research shows that low-carb diets tend to reduce levels of systemic inflammation.

Which is precisely how MMT works. It uses food intake to modulate the levels of your hormones—including leptin and insulin—that influence your weight, thereby directing your body to burn fat, not store it. It also removes the sources of sugars from your diet, which helps free you from that vicious cycle. As a result, your body will release its hold on your excess weight. And it does this without the stereotypical hunger pangs and cravings that accompany most weight-loss diets.

Fat, by contrast, is naturally satiating, meaning it leaves your belly full and satisfies your desire for food. And when you make the switch to burning fat as a predominant fuel, you can access the tens of thousands of calories6 that are stored within your own body fat—calories that are largely unavailable to you if you are burning sugar as your primary fuel. As a result, you will find that you can go for long periods of time without even thinking about food, let alone having to deal with specific cravings—these will disappear once your body has adapted to burning fat for fuel.

Fuel Your Ride with Positive Energy. Having desire, vision, and focus will help you turn your bus in the right direction, and positive energy is needed to take you where you want to go.

Throw out and discard all negative energy that comes your way and find the positives in the situations. You may be having a bad day at work or a lot to do, but be thankful you have a job to go to while many others do not. Always fuel your life with positive energy if you want to be successful.

We all know that humans cannot live without food. Your body is made of the food you eat, and therefore neglecting to consider what and how you eat is the same as neglecting your body. By neglecting your body you are neglecting your mind.

They feel excited in a Parisian café where pride in cooking and eating can be felt in the air. By contrast, eating at home tends to be quick, efficient, and routine. Fuel gets put into your stomach. Otherwise, there is no nourishment to the senses or the soul. The modernist architect Le Corbusier called a house “a machine for living,” which sounds rather bleak. It’s just as bleak when meals turn into pit stops for refueling. Your body isn’t looking for fuel the way a diesel truck is. It’s looking for a myriad of nutrients. The ones that work as fuel are few and easy to outline:

when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving.

But this is the essential thing to understand: Your body’s use of fuel works on a hierarchy. It will go for glucose first, then glycogen, and only then will it proactively go through the work of breaking down deposited fat to use it for fuel.

IN THIS CHAPTER YOU’LL LEARN When your metabolism is damaged, you lack energy. When you lack energy, you want to eat more often, and most of us seek out foods that make metabolic damage worse. It’s a trap—but you can escape if you can get more energy.

Power Upgraded! You may now absorb Tech Energy to restore your vitality, keep yourself fueled without food or drink, and trick your body into believing it’s had a full night of sleep without negative consequences.

Recall that lactate is produced when your working muscles need more fuel than oxygen can supply. To cover the shortfall, anaerobic metabolism kicks in, producing lactate. When lactate accumulates in the muscles, they become acidic and you feel the burn. “Sounds toxic!” you exclaim, and for a long time, scientists thought the same. However, it turns out that lactate is not toxic at all, especially for the brain. Ironically, lactate helps protect the brain against the toxic effects of dementia in two important ways:

If you have been overweight or obese for a long time, if you suffer from PCOS (polycystic ovary syndrome), if you are prediabetic, or if you have type 2 diabetes. If this describes you, then it is likely that your body is severely insulin resistant (and if you have been diagnosed as prediabetic or with type 2 diabetes, then this is definitely going to be true for you). The key is going to be getting your insulin down over time so your body can heal. While fasting is wonderful for lowering insulin levels, you may also need a more structured dietary approach to lower insulin even more. Remember that we need to have lower levels of circulating insulin to tap into our fat stores for fuel during the fast. This is where a low-carb or keto plan can make a positive difference. You may not have to follow a lower-carb plan forever; a combination of low-carb eating and intermittent fasting can reverse your insulin resistance over time, and you may find that you can tolerate more carbs as time goes on and your body heals.

The way the experts typically see it is that fat storage works as a kind of long-term savings account—like a retirement account that you can dip into only in dire need. The idea is that your body takes excess calories and stashes them away as fat, and they remain in the fat tissue until you someday find yourself sufficiently underfed (because you’re now dieting or exercising or perhaps stranded on a desert island) that this fat is mobilized. You then use it for fuel. But it has been known since the 1930s that this conception is not even remotely accurate.

Built to Move is our life jacket, handed to you, with instructions on how to prepare your body for whatever comes its way, be it aging, injury, or just the physical aches and pains that can come from living in this chairbound, technology-loving, caffeine-fueled world of ours.

Your body burns calories just by you being alive. So you need to fuel your body to live.

And this is the exact fear that fuels neuroplastic pain. When we’re in pain, we naturally conclude that there’s a physical cause. Maybe we believe it’s inflammation or scar tissue or arthritis. Maybe we think it’s a disc problem, or a nerve issue, or a curved spine. Maybe we suspect it’s poor posture or muscle weakness or a vitamin deficiency. Regardless of the specifics, at a core level, all chronic pain patients have the same fear: “There has to be something going on in my body that’s causing this.” And when the brain believes that the body is damaged, it responds with pain. But when you can embrace a different belief—that the pain is due to your brain making a mistake and that your body is fine—then the fear goes away. And soon after, the pain fades.

food is morally neutral you deserve to eat. Nothing you ate yesterday, said today, or have left undone for tomorrow can take away your right to be fed. Your inability to create a nutritiously perfect meal today does not mean your body is better off not eating. All calories are good calories when you’re having a hard time. There are no good or bad foods. There are no right or wrong foods. And I’m gonna say it: there are no foods that are absolutely healthy or unhealthy. Healthy is a wholistic state of being that requires more than just knowing the amount and type of nutrients in the food you are eating. Being kind to yourself while eating ice cream is healthier than hating yourself while eating a salad. Anxiety and perfectionism are not good for your health. At the end of the day, your relationship to food is as much a factor in your health as fueling your body in a way that makes you feel good is.

Gut health is so vital to our health because the microbiome has many functions: •​Makes and regulates hormones and neurotransmitters •​Absorbs nutrients •​Supports immune function •​Regulates estrogen levels in the body •​Fends off pathogens and parasites, and keeps healthy bacterial balance in check Estrogen and progesterone fuel the good bacteria in our guts. Without adequate levels, we can develop dysbiosis and its wide range of digestive disturbance symptoms, including diarrhea, cramping, constipation, bloating, and indigestion. When the gut microbiome is healthy, the estrobolome produces optimal levels of an enzyme called beta glucuronidase. As the liver metabolizes estrogen, it delivers this conjugated estrogen to the bile for excretion into the gut. A healthy estrobolome minimizes reabsorption of estrogen from the gut, and instead helps you poop it out. However, if you’re constipated and not pooping daily, or have an excess of bacteria producing beta glucuronidase, you can keep recycling estrogen in the gut and become estrogen dominant.

Prioritizing your well-being is an integral part of living a successful life. Put in the effort and fuel your body and mind to build the life of your dreams.

you slowly feel something flickering inside the brain, somewhere in the lower front. the chemical shift, like someone unauthorized has entered a power plant and turned on every switch on sight. it comes like thunder, wraps you inside your body, and screams inside your soul. it is heavier than anything you know of, yet see yourself easily fly. it’s like a thousand fireworks have all been lit at once. there is so much movement and it only gets faster, just like the forest fires of august moving uphill. you can feel the energy of a star each time you take a new breath. so you hastily light up your world, and of those around you, as rewarding and punishing it may get, and impatiently wait for the fuel to run out like it always did. and when it finally does, you realize that you cannot even get out of bed to take a shower or answer a phone call.

What ensued was a training program focused entirely on building the capacity and efficiency of my endurance engine. Our bodies have two basic energy-burning systems. The first is the “aerobic system,” which utilizes oxygen and fat for fuel. It’s your “go all day” mechanism that fuels activity up to a certain level of intensity. But when the intensity of exertion exceeds what is called the “aerobic threshold”—the point at which my lactate test curve began to escalate skyward—then the secondary system known as the “anaerobic system” takes over. Used to power more extreme efforts, such as sprint bursts, heavy weight lifts, and fast running, the anaerobic system utilizes glycogen, or sugar, for energy. And it can only be turned on for about ninety minutes before it shuts down, depleted. Proficiency in endurance sports, explained Chris, is all about building the efficiency of the aerobic, “go all day” system.

Fuel your body right, With the nutrients it needs. Balance and variety, Are the keys to succeed.

As soon as possible, following your workout you need to consume: • 30 – 50 grams of a lean complete protein like whey, soy, egg, chicken or fish. • 30 – 50 grams of carbohydrates with a high glycemic index. Why lean protein? Because fat slows the absorption of protein and carbs. During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during your workout. Complete recovery will be optimized if you provide your muscles with a large supply of amino acids—the key components of protein—within 45 minutes after your training session. A whey protein shake is the best post-workout protein choice because it is so rapidly absorbed, and it has the highest efficiency ratio, or availability to the body, of all proteins. Why carbs with a high glycemic index? Immediately following your workout is the only time to eat carbs that rapidly absorb into the blood stream as the glucose causes an insulin spike. Insulin helps shuttle protein into the muscles, repairing and building new muscle. It is also an important hormone that regulates the storage, replacement, and use of glucose. During a workout, the body uses stored glucose that is in the blood and muscles as fuel for the activity. If the lost glucose isn’t refilled within about 45 minutes after training, your body rapidly goes from an anabolic state (muscle growth and repair) to a catabolic state (cannibalizing of the body’s muscle for protein and energy). Since insulin signals the body to replenish and store glycogen, and the release of insulin is best triggered by eating foods with a high glycemic index, it makes sense that eating carbohydrates with a high glycemic index, along with some lean protein, is the best post-workout choice. An effective and convenient post workout meal is a whey or soy protein supplement, which contains maltodextrin, or simple sugars, as its carb source.

The real story is that Apollo 8 is a symbol for the power of science to explain and make our universe knowable. People can quibble over the extent to which the space program was about science or politics, but the central fact remains as clear today as it was in 1968: Apollo 8 was a product of the essential optimism that fuels the best science. It exemplifies how the unknown should not be a source of suspicion, fear, or retreat to superstition, but motivation to continue asking questions and seeking answers.

These good white liberals want monuments and wilderness to protect the places they recreate, to keep out companies that want to suck the fossil fuels out from under the sandstone. But the oil and gas will be burned by and large by them, to travel to Utah’s public lands. And it’s used by us - you in your big red Cadillac and me in my Toyota truck - although I’ve recently downgraded to a more fuel-efficient Subaru, the preferred method of transport that’s most often frosted with bike, ski, and boat racks for outdoor enthusiasts across the nation. The land and those who live off it know this arrangement breeds no symbiosis. We all want to get to, and get off on, a body corralled and commodified. Our orgasmic need for release and relief eclipses the fact this is the living, breathing body of the Beloved - the naked desert that has demarcated and delineated - ribbed, we believe, for our pleasure.

Hormones 101 Hormones are chemical messengers that tell your cells what to do. Your cells have internal or surface-based receptors, which allow them to receive communication from your hormones and to follow the instructions as delivered. The instructions may be to metabolize fuel, rebuild tissue, or perform other tasks that are vital to keeping the machine that is your body in top form. When hormone levels decline because of disease, age, or the menopausal transition, cells and tissues can be left waiting to be told what to do, and essential tasks may not get completed—this is when trouble can start.