Want to Try Intermittent Fasting?

Want to try Intermittent Fasting? I am sure you have heard the term as it has become as popular lately as the keto diet! I decided to try it and I started it last week and want to share my experience.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are many different types of intermittent fasting. I am trying the 16/8 method which is 16 hours of fasting and only eating within an 8 hour time window (usually 12 noon to 8pm works for me personally).

What Are the Benefits?

Of course I had to research the “proven” benefits and here are some. See if any of these resonate with you.

  1. Blood levels of insulin drop significantly, which facilitates fat burning.(1)
  2. Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. (2)
  3. Facilitates fat burning and muscle gain. (3)
  4. Short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories. (4)
  5. When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. (5)
  6. Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function. (6)

My Experience So Far

Like all my lifestyle goals. It is important to me that I live a balanced life and I am not “gritting my teeth” trying to make myself do something. Eating dinner at night with my husband is an important part of our day, so I decided that an 8pm – 12 noon fasting period was best for my lifestyle. Here is the raw truth. I am hungry as soon as a wake up in the morning , so I truly didn’t know if I could go until 12 noon without eating.

Want to Try Intermittent Fasting?

Surprisingly, I actually feel better on the days I do make it to 12 noon before I eat! I have dropped a few pounds that I just couldn’t budge. Maybe this is from eating less calories and being more mindful of what I am eating. I am optimistic at this new tool I have! We will see!

  1. American Journal of Nutrition 2005 Jan;81(1):69-73.)
  2. Ageing Resrev 2006 Aug :5(3):332-353
  3. New England Journal of Medicine 1990 Jul 5;323(1):1-6.
  4. American Journal of Clinical Nutrition 2000 Jun;71(6):1511-5.
  5. Autophagy 2010 Aug 16; 6(6): 702–710.
  6. Journal of Mol Neuroscience 2000 Oct;15(2):99-108.

Sitting May Sabotage the Benefits of Exercise

Sitting May Sabotage the Benefits of Exercise

Sitting may sabotage the benefits of exercise. As I write this, I am wanting to stand up! Sitting for most of the day could make us resistant to the usual benefits of exercise, according to a small but worrying new study.

The study is titled “Inactivity induces resistance to the metabolic benefits following acute exercise” and published in The Journal of Applied Physiology in April 2019.

People who spend most of their waking hours sitting face heightened risks for many chronic diseases. They often also experience metabolic problems that raise the risk of diabetes and heart disease, including insulin resistance, poor blood sugar control and high levels of triglycerides, the fatty acids from food that linger in the blood if they are not metabolized.

The researchers asked the volunteers to stop moving around so much and instead confine themselves to fewer than 4,000 steps a day and at least 13 hours of remaining still.

The volunteers complied, sitting, almost uninterrupted, for four days in a row.

They also changed their diets slightly, consuming fewer calories, so that they would not gain weight, which might have changed their metabolisms, separately from the sitting.

Sitting May Sabotage the Benefits of Exercise

These results suggest that being sedentary for long periods of time may create conditions inside our bodies “that make us resistant to the usual metabolic improvements after acute exercise,” says Edward Coyle, a professor of kinesiology at UT-Austin and senior author of the new study.

Sitting May Sabotage the Benefits of Exercise

Is sitting unhealthy for us primarily because we are not exercising when
we are sitting? Or does sitting have its own unique effects on our
bodies and, if so, could those outcomes somehow alter or even overpower
the positive contributions of exercise?

The Conclusion

He and his colleagues hope to explore some of those issues in future studies. But even now, he says, the data indicate that “it is a very good idea not to sit all day.”

SOURCE
J Appl Physiol (1985). 2019 Apr 1;126(4):1088-1094. doi: 10.1152/japplphysiol.00968.2018. Epub 2019 Feb 14.

Key Biomarkers for Alzheimer’s disease

Did you know there are key biomarkers for Alzheimer’s disease?

Whether a person is at risk of developing the disease versus actively has symptoms, is often reflective of the number of their biomarkers. As few as three to five suboptimal lab values may be observed in an at-risk pre-symptomatic person versus up to 25 in a symptomatic person.

Key Biomarkers for Alzheimer’s disease.

This information I learned from a great book called The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline by Dale E. Bredesen, M.D. He is a professor of neurology at the Easton Laboratories for Neurodegenerative Disease Research at the David Geffen School of Medicine at the University of California, Los Angeles (UCLA).

His laboratory focuses on identifying and understanding
basic mechanisms underlying Alzheimer’s disease and other neurodegenerative
conditions. He has collaborated on the publication of more than 220 academic
research papers.

Dr. Bredesen proposes a pretty radical idea. He says that Alzheimer’s disease as we know it could be largely ended with the current generation. The key to doing this? By treating the prevention of Alzheimer’s in much the same way we treat colon cancer — with screening to detect the first signs of trouble.

A key message from Dr Bredesen is that not only should we potentially get tested for the key biomarkers for Alzheimer’s disease. Importantly, for some of these tests, our goal should be to keep our ranges even healthier than what the laboratory references may indicate as “normal.”

Key Biomarkers for Alzheimer’s disease

Here are some key biomarkers that Dr. Bredesen recommends
and  tells us the ranges he thinks are
more optimal than the standard “within normal limits” ranges:

    hsCRP (less than
1.0 mg/L)

    Fasting insulin
(less than 7 mIU/L)

    Hemoglobin A1c
(less than 5.5%)

    Homocysteine (less
than 7 μmol/L)

Dr Bresden believes “Alzheimer’s disease should essentially decrease to a very low level with the current generation. If everybody gets checked, we recommend that everybody 45 or over get a cognoscopy.”

CLICK HERE for another great blog article related to brain health!