Quote: (06-11-2018 09:40 AM)Bain Wrote:
Quote: (06-11-2018 07:27 AM)christpuncher Wrote:
Alrite, I'm going to try a 3 day water only fast this weekend. Eat dinner Thursday, make it though work on Friday on an empty stomach, then go till Sunday dinner with only water.
Good luck - you will feel incredible when you complete it and have your first bite of Watermelon.
Here are some tips to consider:
Don't start your fast on fri while you are working. The first day is the most important and usually the most difficult. Have a good lunch on friday -- but for dinner try to just have some fruits or veggies only and maybe a litre of water or just some green tea.
Start the fast on Sat. Stay in -- rest, rest, rest. Maybe read a book. Refrain form arduous activity -- but you can go out for a light walk and get some good air. Sunday do the same. Then see how you feel on Monday. If you can take the day off work. If you have to work - at least you have done your two days which is also a good start. The third day of fast is the usually the most difficult -- then it gets a lot easier after that.
Don't break the fast at dinner, break it at breakfast. Go to sleep early. Once you are asleep, you have no hunger pains.
Breaking the fast correctly is more important than doing the fast itself. Break it by first having warm lemon water with a bit of salt. Use fresh lemon.
Then try to drink a litre of water slowly.
Then eat water rich fruits only. Best is water melon. .
Then for lunch make your own soup will a lot of water liquid and fresh vegetables.
Ease into normal eating.
Quote: (06-15-2018 03:55 PM)christpuncher Wrote:
Quote: (06-11-2018 09:40 AM)Bain Wrote:
Quote: (06-11-2018 07:27 AM)christpuncher Wrote:
Alrite, I'm going to try a 3 day water only fast this weekend. Eat dinner Thursday, make it though work on Friday on an empty stomach, then go till Sunday dinner with only water.
Good luck - you will feel incredible when you complete it and have your first bite of Watermelon.
Here are some tips to consider:
Don't start your fast on fri while you are working. The first day is the most important and usually the most difficult. Have a good lunch on friday -- but for dinner try to just have some fruits or veggies only and maybe a litre of water or just some green tea.
Start the fast on Sat. Stay in -- rest, rest, rest. Maybe read a book. Refrain form arduous activity -- but you can go out for a light walk and get some good air. Sunday do the same. Then see how you feel on Monday. If you can take the day off work. If you have to work - at least you have done your two days which is also a good start. The third day of fast is the usually the most difficult -- then it gets a lot easier after that.
Don't break the fast at dinner, break it at breakfast. Go to sleep early. Once you are asleep, you have no hunger pains.
Breaking the fast correctly is more important than doing the fast itself. Break it by first having warm lemon water with a bit of salt. Use fresh lemon.
Then try to drink a litre of water slowly.
Then eat water rich fruits only. Best is water melon. .
Then for lunch make your own soup will a lot of water liquid and fresh vegetables.
Ease into normal eating.
Thanks Bain and TG.
I'm only 18 hours in so far... starting to get hungry. I normally don't eat breakfast anyways, but now I've skipped lunch as well and it's late afternoon and am feeling it. I fucked up already though and had a black coffee with 1/2tsp of sugar when I woke up this morning without thinking about it...
Based on how I'm feeling now, getting to Sunday night might be ambitious... And I have dinner leftovers in the fridge right now taunting me. Grilled garlic shrimp and tomatoes with rice, fuck.
Just did some light Qigong exercising around noon, and am watching Starwars to try and distract myself now. Think I need to get out of the house this evening to avoid eating...
I'm gonna cut up a pineapple right now for breaking the fast later.
Quote: (06-15-2018 04:22 PM)Tail Gunner Wrote:lol
I'm gonna cut up a pineapple right now for breaking the fast later
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[00:21:30] [00:22:00] Dr. Jockers: Now, how long is it safe to do the fasting? It looks like she's asking. Yeah, and so it really depends on an adult versus a child. In general, I've had people, I had one man with ulcerative colitis, really bad ulcerative colitis and he was about 5 ft 11 and 130 lbs. really, really thin. He actually did a 40-day fast. 40 day water fast. He got down to about 115 lbs. He lost another 15 lbs. He was like skin and bones. Once he started eating... he told me the whole time he was fasting like "This is the best I've felt.” After day five or six, he was like, “this is the best I have felt in 10 years." He was 30 years old at the time. Since he was in college, he hadn't been able to hold down a job or anything. Anyways, his bloody stools went away, all this kind of stuff. Once he started actually eating... So he was like skin and bones by the time he was done with this fast, but he felt good.
[00:22:30] [00:23:00] Once he started eating, he had more energy, he started exercising and lifting weights and in a matter of six months he got to 175 lbs of muscle. He went from 115 to 175 in six months, and just muscle and looked great and has been extremely healthy every since then. You know, I don't really, you know, with fasting, obviously, it's a good idea to work with a doctor or clinician or somebody that can help coach you, or a health coach. Basically, make sure you're hydrating. I don't recommend dry fast. Make sure that you're hydrating your body well. Sometimes taking some extra minerals can also be really helpful. If you are really debilitated in your condition, it's even more important to work with a doctor or a health coach that's experienced with this.
[00:23:30] If you're just looking to fast, I typically tell people fast until your body... like go three to five days in that range, and usually you're starting to feel a lot better when you hit that point, and then just kind of listen to your intuition. Your body will tell you. God will speak through your spirit, and that's the cool thing about fasting. You'll actually get more in touch with the messages your body is giving you. Your intuition, your spirit is able to, there's less interference in the way. You're able to communicate with your spirit more effectively, and I think you'll be lead in the right direction with that. Obviously, when you're fasting, it's a really great time to pray and spend a lot of time with God, and I think if you do that, you're not going to be lead astray.
Quote: (06-17-2018 08:31 PM)Bain Wrote:
Who is next to give this fasting a try?
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The Importance of Cyclical Autophagy
Like myself, Whittel also reached the conclusion that it is important to cycle many lifestyle choices to improve your health. For her, it began with the intuitive understanding that cells are either building or detoxing, and each phase has its own requirements. Fasting, meaning abstaining from food altogether, turned out to be a crucial component that ultimately allowed her to control the inflammation in her body, and she's been doing cyclical fasting for nearly 25 years.
Again, one of the things fasting does is activate autophagy, your body's cleanout process that cleanses and detoxifies the cell and recycles the parts of the organelles that are no longer needed, so that your cells behave more youthfully. But autophagy cannot remain continuously activated all the time. You also need to allow the cells to rebuild and rejuvenate, which occurs during the refeeding phase.
In her search for experts on autophagy, Whittel came across the work of Dr. Richard Wang, a dermatologist and autophagy expert, Dr. Beth Levine, whose focus is on exercise, and William A. Dunn, Ph.D., at the University of Florida, who has been researching autophagy for 30 years, among others. She then put together a protocol to build up her own health.
" … David Sinclair at Harvard … was sharing with me a lot of the insights around how we can reduce the impact of these accelerated agers. When you look at all the ways that we age — the effects of the DNA impact, the inflammation, the telomere shortening, all of these things — autophagy and the way that autophagy slows down as we age due to these accelerated agers, is at the foundation of the way we age.
So being able to activate [autophagy], and then also deactivate it, is something that is fundamental to the aging process. 'Glow15' is that protocol. What was so fascinating, when I first did it on myself, was that my energy skyrocketed. I increased my lean muscle mass and reduced my body mass index by about 6 percent, so I went from 24 to 18 percent [body fat].
I wasn't doing anything other than activating my autophagy. My energy, my mental focus, my sleep improved, and I just felt so much better. And I looked younger, for sure, so everyone in my world said, 'Hey, what are you doing?' Then I started to try it on my friends and family. Then some of my friends at Jacksonville University, some of the researchers there, said, 'Why don't we create a lifestyle study?'
So, we took a group of 35 participants, and we put them through this lifestyle. Every single participant achieved results … in 15 days, and that's how the book got the name 'Glow15.' They lost weight, they reduced their fine lines and wrinkles … they got off medications. It was truly remarkable, the benefits. So that's how the protocol was developed."
How to Activate Autophagy
So just how do you go about activating your body's autophagy mechanism? Here's a summary of four of the 11 strategies detailed in her book:
1. Intermittent fasting coupled with protein cycling (IFPC) — Intermittent fasting every other day (16 hours of not eating, which is the time needed to activate autophagy, and eight hours of scheduled eating). On days when you're not doing the intermittent fasting, eat the regular amount of protein you would normally consume, and on your intermittent fasting day, cut protein to about 5 percent of your calories for the day.
"So, for somebody like me who would normally eat about 45 to 50 grams of protein … [on low protein days] I'll take about 5 percent of my overall caloric intake, which is about 25 grams of protein," Whittel explains.
2. Timing of nutrients — Eat fats first and carbohydrates last, whether you're intermittently fasting or not.
"On a low [protein] day, when you've done an intermittent fast, your first meal will be about fat, and fat first. Then at the end of the day, you'll have carbohydrates, and we talk about the quality carbohydrates that we need for health.
Also, when you're eating carbs later on in the day, in the evening as your last meal, you're getting all of the benefits, from recovery to helping you relax and get ready to go to sleep. So, fat first and carbs last is my second principle," Whittel says.
3. Cyclical exercise — Every other day, do 30 minutes of high-intensity interval training or resistance training. "It could be as simple as walking faster for a minute and then slowing down, and doing that back and forth for 30 minutes. Resistance training could even be doing yoga," she says. "It's that acute stress, that good stress, that has a beneficial impact on autophagy."
4. Eat more autophagy-activating foods — Whittel includes 140 different types of foods that help activate autophagy — such as citrus bergamot tea, green tea and turmeric — and different ones are recommended depending on whether you're doing intermittent fasting and low protein that day or not. For example, on a fasting, low-protein day, she recommends removing the egg white (the high-protein part) when eating eggs. On nonfasting, high-protein days, eat both the egg white and the yolk.
Cyclical Autophagy Activation Is Crucial for Optimal Health and Longevity
"In 2016, the Nobel Prize in medicine was given to the Japanese biologist Yoshinori Ohsumi for his research around autophagy … It's going to be such a big part of our health and well-being over the next decade, and now the research is really starting to come together," she says. Her book is an outgrowth of diving into the available research, so to learn more about autophagy and how to activate this rejuvenating process, be sure to pick up a copy of "Glow15."
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Fasting Is a Powerful Way to Activate Autophagy
Based on the research that has emerged in recent years, I’m now convinced that multiple day water fasting is one of the most profound metabolic interventions you can do to radically improve your health, as it allows your body to upregulate autophagy and mitophagy to remove damaged senescent cells, including premalignant cells. It’s also an extremely effective way to shed excess weight and extend your life span.
For a refresher on how to do water fasting safely, see my interview with Dr. Jason Fung, who wrote “The Complete Guide to Fasting.” Many have irrational fears about water fasting, even for a few days, and Fung expertly shreds many outdated myths about fasting.
There are a few caveats, however. If you’re on medication, you need to work with your doctor to ensure safety, as some medications need to be taken with food and/or can become toxic when your body chemistry normalizes. Those taking hypoglycemic or antihypertensive medication are particularly at risk, as they may end up overdosing.
It’s also recommended to continue taking nutritional supplements during your fast. You also need to take a high-quality salt. Certain health conditions may also need more stringent medical supervision to ensure safety when fasting.
A gentler way that can still improve autophagy is intermittent fasting, provided you’re not eating for at least 16 hours at a stretch. This is the time needed to activate autophagy. That then means you need to eat all of your meals for the day within an eight-hour window, and not snack on anything during fasting hours.
If you want to try a water-only fast, I recommend starting out by intermittently fasting about 16 hours a day, and slowly working your way up to 20 hours a day. Once you’ve done that for a month, it will be a lot easier to do a water fast for five days.
Quote: (06-21-2018 08:27 PM)Bain Wrote:
I just made green tea and added tumeric to it also. Tumeric is highly regarded by many -- I am still learning about it though.
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Turmeric growers are intentionally adding lead, it’s not mysteriously finding its way into their crops and ultimately, into bottles on your store shelves.
Reporters speculate that lead chromate, which is identical in color, is added to enhance the weight and the color.
However, when a local newspaper interviewed a turmeric grower in India, he revealed that lead is added deliberately to hide imperfections or marks of pest attacks.
Specifically, lead chromate is added during the boiling and polishing process to make the roots look more attractive to big spice buyers and processing firms.
Quote: (07-01-2018 03:16 AM)Bain Wrote:
TG - what about getting the turmeric root which is easily available and make your own tumeric powder?
Getting certified organic tumeric is not easy to find and is often expensive. What percentage should be the ciriculim -- some say it should be as high as 95% -- most certified tumeric does not state the percentage. What brand would you recommend?
