Infographic Share:  Benefits of Intermittent Fasting

Infographic Share: Benefits of Intermittent Fasting

I've written about my affinity for Intermittent Fasting before.  I'm in the 16:8 camp, meaning most days of the week, (about 4, sometimes 5), I don't eat for 16 hours.  I leave myself a "feeding window," as it's called, " of 8 hours.  For me it looks something like this: My Typical IF Schedule: Go to bed between 10 - 11 (or attempt to!). Wake up between 5:20 and 6:30 depending on the day's schedule I don't eat until 2pm, except coffee with a some MCT oil for the boost, some BCAAs (branch chain amino acid) powder supplement, in my water if I'm working out before I eat. Around 2:00 I have a large meal and maybe a snack like an RX Bar or apple with nut butter shortly after the meal. Around 8 or 8:30 I have dinner (there may be some other small snacks before dinner like nuts or fruit) If I'm still hungry, I will have a snack right before bed, like a bite of a protein bar. No more food after 10!  And I'm good until 2pm the next day.  It takes some getting used to, but 16 hours without food seems completely normal.  If I were doing this to lose weight, I would switch to eat a large breakfast and lunch instead of lunch and dinner.  Researchers on circadian rhythms have shown our metabolisms slow down in the evening.  In which case, I would stop eating at 4 or 5 pm and fast until 9am the next morning (preferably after a workout). Weight Loss and Health Benefits of IF: If you're considering this for...
Can Ketogenic Diets Cure Diabetes?

Can Ketogenic Diets Cure Diabetes?

Research is saying a big "Hell Yeah" to eating steak, coconut oil, bacon and avocados.  Those are mainstays for many people who follow a ketogenic (high fat, low-to-moderate protein and almost no carb) diet.   A body of evidence is showing that this diet may be the holy grail for reversing pre, and type 2 diabetes.  The ketogenic diet, incidentally, was originally developed to treat epilepsy.   The Science Behind the Ketogenic Diet and Why I Still Didn't Try It In the early to mid-90's I was intrigued by the notorious Atkin's Diet book, which promoted the ketogenic diet for weight loss.  When the body consumes very little carbohydrate, the liver converts fat into fatty acids and and ketone bodies.  The ketone bodies pass into the brain to fuel it and they replace glucose as the body's energy source.  The marketing slogan was and is, "eat fat to burn fat."  I did not try it .  I was hesitant to get on board with such a radical concept even though I heard first-hand reports that people were losing weight.  Significant weight loss almost always has a positive effect on biomarkers like blood sugar and cholesterol.  Still, I personally couldn't wrap my head (or mouth) around eating all that fat - about 70% of you daily calories.  I think I had a fat-phobia bought on by the false, mind-control marketing by the sugar and packaged food companies convincing us fat was the enemy.  We know now, it's not.  The real enemy, if we have to demonize a food, is added sugar and processed, refined foods.  It really makes me angry 😡😡 😡that food companies,...

What’s Your Health IQ?

Test Your Knowledge You may have seen or heard the commercials for the company HealthIQ.  I had the privilege to serve as one of the experts on their health and quizzes.  Although I may be slightly biased, I think the quizzes are pretty fun!  They make you think.  And you definitely will learn more than currently know about a variety of health and fitness topics.  They've created over 1,000 health-related quizzes and worked with innovative insurance companies to create financial rewards for health conscious people. To date, Health IQ has helped over ten thousand triathletes, vegans, runners, and other health conscious people secure billions in life insurance coverage, and they hope to expand to other financial rewards in the near future.   Try this quiz.  Let me know how you do in the comments below or hit me up on one of the socials. Powered by Insurance for the...
Viva La Café!  Toast to a Longer Life with Coffee

Viva La Café! Toast to a Longer Life with Coffee

Let's Toast to a Longer Life Thanks to Coffee! Some health myths are hard to break no matter how much good science comes out.  For example, there are still some people who think coffee may not be healthy.  Granted, some people cannot tolerate the buzz or have other health issues at play that may not pair well with caffeine.  But coffee is more than just it’s caffeine content.  And now there’s even more mounting evidence that coffee – caffeinated or not – may lead to a longer life according to scientists. The Annals of Internal Medicine recently published a study showing people who drank a cup of coffee a day were 12% less likely to die compared to those who didn’t drink coffee.  For those who drank 2 to 3 cups a day, there was an 18% reduced chance of death.  The study period ran for over 16 years.  The data came from a multiethnic collaboration between the University of Hawaii Cancer Center and the Keck School of Medicine.   Researchers studied 215,000 ethnically diverse participants to examine lifestyle risk factors that may lead to cancer.  Of the more than 180,000 participants that were coffee drinkers, they found the drink was good for you whether you are white, African-American, Latino or Asian.   It didn’t matter whether the coffee was high octane or decaf.  Mortality rates were lower for both, suggesting the association is not tied to caffeine, according to V. Wendy Setiawan, senior author of the study and an associate professor of preventive medicine at the Keck School of Medicine. “Coffee contains a lot of antioxidants and phenolic...
How Women Can Lose Weight After 40 (especially around the middle)

How Women Can Lose Weight After 40 (especially around the middle)

  Are you a woman over 40 and noticing it's getting harder to lose weight?  Got some extra stubborn fluff and puff around the middle?  Maybe you're finding that the diets you did in your 20’s or 30’s don’t work as fast as they used to or don't even work at all!  If you’re already well past 40, chances are you've found it's harder to lose weight.  And, those inches around your waistline won’t budge. Yes ladies, “Middle Age Spread” is a real thing.  Now before you click the little “x” on your browser to close this page and curse my name in disgust, sit tight.  First, I’m going to lay out the facts of why this happens to most women.  Then, I’m going to give you some action steps you can take to start losing weight again! Why the Weight Creeps On and On   Hormones. Ok, no big surprise here.  During perimenopause, our estrogen and testosterone levels start to drop.  By menopause, they plummet.  This is probably why approximately 30% of women between 50 and 59 are obese.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain There appears to be a connection between estrogen and body weight regulation.  With lower estrogen levels, lab animals tend to eat more and be less physically active.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain Levels that are too high or too low appear to lead to fat storage.  And, lower estrogen levels may also slow down your metabolic rate (the speed  at your body converts stored energy into working energy).   Being Less Active.  Many of us just slow down with age and exercise less.  This is just bad all around.  This is true for both men and women. ...

Why You’ll Feel Better When You Eat Less or Give Up Meat

Ask anybody who tries to be PC what their party affiliation is and they’ll say, “’Well, I really don’t like to label myself...”  Ok, understandable.  Wearing labels makes it easier to judge each other politically and socially.  That is why so many people shy away from wearing one.  But when it comes to what we eat, many of us proudly broadcast self-identifying labels like:  Vegan, Vegetarian, Pescatarian, Plant Based, Locavore, Paleo, and now there is a new one, “Reducetarian.”  Those who have joined the movement, pledge to consume at least 10%-30% less animal products in their daily lives (primarily meat, but also dairy and eggs).  China is all over this concept with their health ministry recommending everyone cut their meat consumption by 50%. According to Brian Kateman who started the Reducetarian movement (see his TED Talk here), most people dislike factory farming practices, (we’ve all seen at least one video of farm animals being tortured and brutalized).  Nobody with an ounce of compassion votes for animals to be treated this way, not even if they’re someday going to be food.  Kateman explains that if everyone were to start eating more fruits and veggies and less meat and animal products, more animals would be spared a horrendous fate.  Even if you don’t have a soft spot for animals, reducing your consumption of animal products can help the environment in several important ways.  More on that shortly.  Kateman sees being a Reducetarian as a way for people to take a step towards helping these issues without having to go completely plant based.  Instead of taking an all or nothing approach, he...