Intermittent Fasting Benefits Quotes

Diet is Batman and exercise is Robin. Diet does 95 percent of the work and deserves all the attention; so, logically, it would be sensible to focus on diet. Exercise is still healthy and important—just not equally important. It has many benefits, but weight loss is not among them.

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.

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.

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

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.

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.

the fat-burning benefits generally begin somewhere between the twelve- and sixteen-hour mark, though they really ramp up between hours eighteen and twenty-four. Also, insulin goes down dramatically within the first twenty-four hours of fasting; in a 1993 study, researchers found that insulin levels go down by approximately 50 percent overall between hours twelve and seventy-two of fasting, while 70 percent of that overall decrease happened in the first twenty-four hours.1 All of this together indicates that the fat-burning sweet spot of fasting for most people may be found within that eighteen- to twenty-four-hour fasting period.

You also don’t have to follow the same exact approach from day to day. One day you might be 19:5, and the next you might be 20:4, followed by a day of 16:8. Not only is that okay, but there may be some benefit to switching things up from day to day so your body doesn’t become too comfortable with the same routine. Research shows that keeping your body guessing may prevent metabolic adaptation, which is always a good thing.6

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

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

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.

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.

Second, while we understand the benefits of eating “whole” foods, we do not apply this knowledge to meat. We eat only the muscle meats rather than the entire animal, thereby risking overconsumption of the muscle meats. We generally discard most of the organ meats, cartilage and bones—which is analogous to drinking the juice of a fruit but discarding the pulp. Yet bone broth, liver, kidney and blood are all parts of the traditional human diets. Traditional staples like steak-and-kidney pie, blood sausage and liver have disappeared. Ethnic foods such as tripe, pork bung, congealed pig’s blood, oxtail and beef tongue still survive. The organ meats tend to be the fattiest parts of the animal. By focusing almost exclusively on the muscles of animals for food, we are preferentially eating protein rather than fat.

The heart benefit of the low-fat diet was not proven false until 2006 with the publication of the Women’s Health Initiative Dietary Modification Trial and the Low-Fat Dietary Pattern and Risk of Cardiovascular Disease study,6 some thirty years after the low-fat approach became enshrined in nutritional lore. By that time, like a supertanker, the low-fat movement had gained so much momentum that it was impossible to turn it aside.

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

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.

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

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.

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.