Intermittent Fasting Benefits Quotes

A fourteen-day fast delivers seven times the benefit of a two-day fast but is only marginally more difficult. Seven-

The key here is food choice while fasting. If you eat a diet high in protein and healthy fat during times of nonfasting, your sex drive will likely increase. If your diet has a deficit of healthy protein and fats—or if it is, in fact, that Coke and Doritos diet we discussed before—you may still encounter issues in the bedroom. As I often say, intermittent fasting will benefit you regardless of how you eat—but there are limits to what it can do.

All of the benefits of bariatric surgery are also seen during fasting. Simply put, bariatric surgery is surgically enforced fasting

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.

Life Formulas I (2008) These are notes to myself. Your frame of reference, and therefore your calculations, may vary. These are not definitions—these are algorithms for success. Contributions are welcome. Happiness = Health + Wealth + Good Relationships Health = Exercise + Diet + Sleep Exercise = High Intensity Resistance Training + Sports + Rest Diet = Natural Foods + Intermittent Fasting + Plants Sleep = No alarms + 8–9 hours + Circadian rhythms Wealth = Income + Wealth * (Return on Investment) Income = Accountability + Leverage + Specific Knowledge Accountability = Personal Branding + Personal Platform + Taking Risk? Leverage = Capital + People + Intellectual Property Specific Knowledge = Knowing how to do something society cannot yet easily train other people to do Return on Investment = “Buy-and-Hold” + Valuation + Margin of Safety [72] Naval’s Rules (2016) Be present above all else. Desire is suffering. (Buddha) Anger is a hot coal you hold in your hand while waiting to throw it at someone else. (Buddha) If you can’t see yourself working with someone for life, don’t work with them for a day. Reading (learning) is the ultimate meta-skill and can be traded for anything else. All the real benefits in life come from compound interest. Earn with your mind, not your time. 99 percent of all effort is wasted. Total honesty at all times. It’s almost always possible to be honest and positive. Praise specifically, criticize generally. (Warren Buffett) Truth is that which has predictive power. Watch every thought. (Ask “Why am I having this thought?”) All greatness comes from suffering. Love is given, not received. Enlightenment is the space between your thoughts. (Eckhart Tolle) Mathematics is the language of nature.

There is a growing body of scientific evidence to support the benefits of reduced meal frequency, meal timing, and intermittent fasting. Reduced meal frequency has been shown to suppress the development of various diseases.

All types of fasts can have therapeutic benefit. The key to therapy is prolonged therapeutic ketosis (blood ketones in the range of 3–6mM), together with reduced blood glucose levels (3–4 mM). Patients will need to use the Precision Xtra meter from Medisense to determine when they can enter the therapeutic zone. GKI ratios of 1.0 of below would best represent the therapeutic range. Intensive

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.

Animals exposed to intermittent fasting showed a striking benefit in mitochondrial networks.

An alternative to coddling one’s body with products that mimic the effects of exercise is to try non-physically active forms of suffering. This kind of “no pain, no gain” philosophy has inspired a dizzying array of self-inflicted hardships thought to ward off aging (an added benefit is their aura of virtue). Hoping to live longer, people take cold showers, restrict their caloric intake, endure long periods without eating, shun carbohydrates, burn their digestive tracts with spicy food, and more.53 Some of these strategies are downright questionable, and, with the exception of intermittent fasting, none is yet supported by solid evidence as a way to extend human longevity.54 Why is regular physical activity the best way to delay senescence and extend life? Recall that according to the costly repair hypothesis, organisms with restricted energy supplies (just about everyone until recently) must allocate limited calories toward either reproducing, moving, or taking care of their bodies, but natural selection ultimately cares only about reproduction. Consequently, our bodies evolved to spend as little energy as possible on costly maintenance and repair tasks. So while physical activities trigger cycles of damage and restoration, selection favors individuals who allocate enough but not too much energy to producing antioxidants, ramping up the immune system, enlarging and repairing muscles, mending bones, and so on. The challenge is to maintain and repair any damage from physical activity just enough and in the right place and the right time.

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

Do not make weight loss the only reason you work out, because there are far more important benefits to gain from exercise, and there are many factors that make weight loss a bad judge of fitness.

A person who fasts has a different mindset altogether. There is no temptation for food, just a focus on getting through the fast. The added benefits of intermittent fasting should replace the temptation for food. Instead of thinking about your next meal, think about how your fast is going to benefit you by helping you to lose weight.

It is not until you stay away from food for 3 to 5 days that you get to see the benefits of autophagy. Getting into autophagy is a factor of what you do before, during, and after the fast. Besides this, there are many other ways you can activate and speed autophagy up.

Hence, if you are already active physically, you already reap the benefits of autophagy. If you combine exercise with reduced calories, there is a high probability you will lose muscle and also have reduced performance.

There are many health benefits of olive oil, and it is well known for its anti-inflammatory effects. Inside olive oil is a polyphenol known as oleuropein which induces autophagy and also takes care of cognitive impairment.

Autophagy is occurring in cells all the time passively at a base level to constantly make minor replacements and repairs to our body cells on a regular basis, but actively inducing it externally by nutrition is what kicks in the real benefits in the autophagy process.

Some of the common benefits of autophagy in different types of major diseases include the following: ● Destruction of toxic protein cells. ● Residual protein recycling in diseased cells. ● Promoting cellular regeneration. To cut a long story short, the degeneration of older cells and the creation of new cells are the main health benefits that autophagy brings to the table, along with other ones as well.

Studies have shown that the most common benefits of intermittent fasting have been: Fat loss Reduction of bad cholesterol (LDL Cholesterol) Decrease in levels of triglycerides Reduction of fasting insulin levels Help in maintaining muscle mass Decrease in hunger

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