Best other diet books according to redditors
We found 927 Reddit comments discussing the best other diet books. We ranked the 249 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 927 Reddit comments discussing the best other diet books. We ranked the 249 resulting products by number of redditors who mentioned them. Here are the top 20.
So I actually first heard about it following my favorite mixed martial artist Georges St. Pierre. He had / has ulcerative colitis and after reading about it some from him, I was interested. Then he went on the Joe Rogan podcast and spoke to him about it but what I took away was his doctor's name Dr. Jason Fung.
https://www.dietdoctor.com/authors/dr-jason-fung-m-d
Here's the video that started explaining things to me: https://youtu.be/v9Aw0P7GjHE?t=1
The video is kinda tough to get through but it really broke things down for me. The book he wrote is free if you download the audiobook on amazon. Otherwise it's only $10.
So these guys aren't even using it for weight loss, but are a) losing weight, and b) fixing their symptoms with health issues c) maintaining their super active lifestyles.
If you don't know who George St Pierre is, he was largely considered one of the biggest names in mixed martial arts and not only being good, but an all-time pound for pound great. So he's using it while training for fighting and saying it's not holding him back at all, but actually letting him train harder by managing his symptoms.
As far as this AMA, it basically falls back on the "eat 6 meals a day" to keep your metabolism going. People have been finding little by little that humans weren't really designed to eat 6 meals a day. Not only that but eating the typical "american" diet even when broken down to 6 smaller meals a day is just stunting the weight loss aspect. As Dr. Jason Fung puts it, each time you eat your insulin spikes. Smaller meals mean smaller spikes. Insulin is the most powerful hormone in the body in that your body won't burn fat while insulin is up. More meals means more spikes which means less of or smaller fat burning windows. Why IF works is that when you stretch that fasting period out, you're keeping your insulin low extending said fat burning period. As a nephrologist he also deals with patients with kidney disease and while he's not claiming IF is a miracle cure, he says he's seen definite improvements in his patients that have really stuck with their IF regiment. He's also a huge proponent of low carb diets. In that longer video I believe it was (the one I linked up top) he also mentions that cancer cells cannot gain energy through oxygen on it's own, it's through carbs and glucose that gives them energy and by basically cutting back on carbs or cutting them out almost completely (keto) one is likely to see great improvements in their treatments and their overall healthiness.
I won't pretend I'm a doctor by any means so don't take my word for it without doing your own research. I literally learned all of what I know through this doctor and listening to him talk online and beginning IF by myself. If fasting DOESN'T work for you, you're / they're either lying to yourself / themselves (ie cheating on it) or they have some other underlying crazy health complications that could prevent it from helping. Again, it's not a cure, but holy shit has it changed my life from not only weight loss but to energy gain and better blood panels etc that I took both before starting on IF and now. It sounds like bullshit, I totally get it, but give it an honest try for a week and cutting carbs down you'll see why it's no wonder we as a country (americans) have gotten so obese. There's carbs in like 90% of our foods when we as a species didn't have carbs until thousands of years into our existence.
ninja edit: I feel I should mention this really tied together when I watched a documentary on netflix called "The Magic Pill" in which they track several cultures, families, and children with different situations in their lives (and different diets) but the underlying factor being carbs and it shows how literally every single one of them improve after giving up carbs.
edited again for some clarity near the end.
I've been to one of these free dental pop-up clinics. It was a pretty terrible experience. Many of the people I was sitting around didn't even look that poor. Some of the people who came in had completely black teeth and were getting them pulled and X-rayed. Some patients I saw in the same chair for hours getting their free work done.
I think I waited around 8 hours to finally get my teeth cleaned. It was the first time I got my teeth professionally cleaned in 11 years. Despite an 11 year gap between professional teeth cleanings. The dentist said that my teeth were in great condition aside from some crowding due to lack of braces, and some calculus deposits. I didn't have any cavities. I do brush twice a day and floss once a day.
I do recommend this book "Nutrition and Physical Degeneration" by Weston Price. It explains how important diet is for teeth quality and health. It explains why people eating primitive diets always have near-perfect teeth, while people eating modern "white" diets (white flour, white sugar, white rice, and foods brought by the white man) have bad teeth and physical effects. Its why in documentaries about native tribes in Africa, they always have perfect white teeth despite not having toothbrushes or dentists.
https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206/ref=sr_1_1?ie=UTF8&qid=1522226965&sr=8-1&keywords=nutrition+and+physical+degeneration
OP's article reminds me of this episode of "Extreme Cheapskates" where a couple is doing DIY dentistry. I admire the ingenuity of the vacuum hose. There really are millions of poor Americans with no access to healthcare who are relying on folk medicine, DIY medicine, and illegal drugs.
https://www.youtube.com/watch?v=d3m-58CCVAM
America has to make up its mind. Do we want a free market healthcare system? Or a socialist single payer system? Choose ONE plan and stick with it. No good can come out of this bizarre twisted mish mash of public and private. The politicians can't make up their mind, and the people are suffering because of it.
Another vegan chiming in. I went vegetarian in 2006 (I think?) and vegan in 2013. I went meatless/animal-less for both the environment and animals, but the health perks aren't too bad. :)
There's so many sources!
Eating enough protein is something I actually don't worry about. I try to eat the rainbow (as silly as that sounds...) every day, and I don't find myself feeling weak or strained. Sometimes I am exhausted and wiped, but that is just me forgetting to eat when I get busy then not actually getting the correct vitamins. I feel extremely healthy, and my blood work from a few weeks came back with great results.
I do strength train and work out regularly. I also LOVE hiking, and I can hike 20+ miles a day if needed, and my veganism hasn't caused setbacks. Some people use protein shakes, but I have not found it necessary.
If this is something you are interested in, I REALLY recommend checking out Becoming Vegetarian by Vesanto Melina (RS MD). (There's also Becoming Vegan if you are curious)
These books are absolutely amazing. They breakdown all the nutrients within each vegetable, protein source, fruit, and nuts/seeds in easy-to-read charts. They also discuss nutrition myths, delve into why you may be wanting to make changes, and offer various meal options for people who are trying to lose/gain weight or are athletes that are transitioning to a plant based diet. So fucking helpful. I still reference to my "Becoming Vegan" and "Becoming Raw," and I have been doing this for a bit!
They are also evidence based, so all the research is cited with a glossary in the back.
There's also /r/veganfitness that is supportive and has a FAQ if you are interested. Feel free to PM if you have any questions, too!
Edit: Formatting
Funny
For anyone who wants to read the book without having to pay for it, and is willing to read it online instead of print, here you go
https://idmprogram.com/fasting-a-history-part-i/
Start there & work through all of the fasting articles. It's essentially the same content.
Also the kindle version is currently on sale for $3
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=mp_s_a_1_2?ie=UTF8&qid=1542057759&sr=8-2&pi=AC_SX236_SY340_FMwebp_QL65&keywords=jimmy+moore#mobile-udp-contributor-popover-id_1542057774178
Dude if you want to make real money, write books that simply tell people that eating gluten is something they shouldn't eat. Even if they don't have any conditions preventing them from doing so.
At 17 years old, you're too young to safely fast, per the co-author of the Complete Guide to Fasting, who also co-hosts the Fasting Talk podcast and is considered by many to be a leading authority on the subject.
Also, the age issue comes up here a lot (these are all from the last 2 weeks or so):
https://www.reddit.com/r/fasting/comments/69p53n/for_anyone_under_18_years_of_age_interested_in/
https://www.reddit.com/r/fasting/comments/6a7k8e/im_16_and_i_want_to_know_if_i_can_water_fast/
https://www.reddit.com/r/fasting/comments/6a58ma/ive_been_eating_once_a_day_for_a_month_when_is/
https://www.reddit.com/r/fasting/comments/6a25a0/should_i_start_a_water_fast_diet_under_the_age_of/
https://www.reddit.com/r/fasting/comments/6a12ul/im_17_can_i_do_fasting/
https://www.reddit.com/r/fasting/comments/69vmkz/fasting_as_a_teenager/
https://www.reddit.com/r/fasting/comments/69mbn9/fasting_as_a_16yo_male_really_dangerous/
YES!!!!
Here is the good news - /r/Keto and IF are powerful tools for controlling blood sugar and managing diabetes.
Two years ago my A1C was 13.4 and I was in losing toes/kidney-damage territory. I went hardcore Keto 18:6 IF and frequently OMAD. MY doctor put me on Metformin and blood-pressure meds.
9 months later, my A1C was 4.9. Technically non-diabetic. I asked my doctor to take me off Metformin which she didn't like the idea of, but she agreed. 6 months later my A1C had stabilized at 5.3 and has stayed there. I'm off all diabetes and blood pressure meds and my last BP was 110/60. I lost 40 pounds. I'm 53.
Here are the most important things I can share with you;
Eat all the meat and vegetables you want and give your body a break from high insulin levels. You've caught this early and there is no reason you can't reverse the symptoms of diabetes with delicious food and skipping a meal or two a day.
It's really that simple.
I recommend Dr. Jason Fung's book The Complete Guide to Fasting which will give you all science behind low carb diets and intermittent fasting for treating diabetes. His other book The Obesity Code is even more in depth if you want more science.
Now here is the bad news. Doctors will likely fight you about this. I was sent to a class at a hospital after my diagnosis. The nutritionist said diabetes was progressive and irreversible and medication could only slow it down. Their goal of management is an A1C of 7.0 which means they want to keep you diabetic.
Why? Healthy people don't make doctors any money.
You need to take this seriously and do your homework. You can absolutely manage this and do it with food alone. But there are a lot of people who will tell you it's impossible or too hard to do. I've read that at least 80% of T2 diabetics could manage the disease with diet alone, but only 5% choose to do so.
It breaks my heart when T2 diabetics I know will have a slice of pie and say "Well, I'll just up my meds tonight".
F*ck that. I'm not going to inject insulin years from now for pie today.
You got this. You can do it. I'll gladly answer any questions you have here or by direct message.
As a nutrition researcher myself, I also have high standards for information sources and get so frustrated by all the bullshit out there. I've worked on all sorts of protocols, including keto ones, and there's few benefits and some harm to be had from following keto diet if not epileptic (yeah- go ahead and shoot me now lol) but somehow it's become commingled with fasting for health. Anyways. Some science for you:
https://www.amazon.com/Fasting-Eating-Health-Medical-Conquering/dp/031218719X
(Great overview of why fasting)
https://www.amazon.com/Fast-Diet-Intermittent-Fasting-Healthy/dp/1780721676 (by one of the first doctors to publicize fasting)
https://www.amazon.com/gp/aw/d/1501140183
(More like funny memoir of experience with fasting and a layperson's understanding of the science)
https://www.kickstarter.com/projects/ourbrokenplate/our-broken-plate/rewards
(In a few months should be available- brilliantly researched)
Documentary https://m.youtube.com/watch?v=Ihhj_VSKiTs
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
(Not solely on fasting but so comprehensively researched that I highly recommend it - everybody should read it. Truly and literally life changing)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/#!po=27.9661
(Not a book, but some good info)
So here's what you do:
Get her one of these, they're grip strength trainers and you can get her one for about
$4$8 or a pack of them for$10$20 (sorry, they've raised their prices). They're especially good for rock climbers but make great tools for working out in the car or at the office.Then, get her a used copy of a book on sizism or which serves to humanize the kind of people she mindlessly hates. Two easy to read but good young adult novels are "Fat Kid Rules the World," by K. L. Going (which Matthew Lilliard has made into a film, partially because of its punk environment) and "Big Fat Manifesto" by Susan Vaught (this one has a female protagonist). Another good choice would be "Fat: The Anthropology of an Obsession" by Don Kulick. This one is more for adults and might be slightly more academic. You can get all of these for less than $2 apiece on Amazon, and you may even help to diminish some hate in this world. Good luck!
[Edit]: If you are really against pointing out someone's faults through an anonymous gift exchange, you could also get her a fitness book like The New Rules of Lifting for Women, which is highly recommended for female fitness geeks, especially if she doesn't yet lift weights.
I would recommend that you read
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/
And
https://www.amazon.com/gp/aw/d/1771641258/
These books contains links to a lot of the studies that answers your questions in depth.
Just replying to this comment to say that if anyone is considering fasting: yes research shows it can be a very healthy thing to do but you must do it properly.
Here is a book that can guide you on fasting the right way.
Edit: And while we're at it, since ketogenic diets were also mentioned (and I also mostly follow that as well), here's a book to guide you on the how and why of keto too. People use this expression all the time, but for real that book transformed my life (and my body too).
No it’s not sinful to break a fast. God is happy that you’re even trying, a lot of Christians don’t fast even though the Bible tells us to. I believe there’s a difference between fasting with God and fasting for him, and when it’s with him, Grace is there to help you and to empower you. There is no way I could’ve done the fasts that I have except by his grace!
I have a podcast episode i did on it if you want the link message me. Give some tips on what is helped me. Most of all I recommend this book called The Complete Guide to Fasting written by Dr Fung. It’s very informative!
Also fasting is not to get something it’s to become someone. You’re already close to God by the Blood of
Jesus. Don’t use fasting as works, it doesn’t get us stuff. It helps us to learn who we are by the finished work.
The New Rules of Lifting for Women (or really any of the New Rules books)
https://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC/
It is literally the book that changed my life by redefining what I could do in and out of the gym.
Super, super sketch. If there's hope that it's actually going to work, there are easier ways of getting the info... The site lists these "factors" that result in having a smaller butt: 1. Hormonal imbalance during time of puberty, 2. Low fat genetics, 3. Low muscle genetics, 4. Natural body shape, 5. Physical activity, 6. Diet, 7. Lower body strength
Well, these actually boil down to the things we already know:
First, genetics can't really be controlled... with time and effort, you can look like the very best version of you. (You can't make yourself look fundamentally different, but you can fulfill your genetic potential.) If you think you have a hormone imbalance keeping you from having a bigger butt, seeing a doctor might help.
Second, muscle is awesome. Check out strength-building programs such as Starting Strength or NROL4W if you have access to a gym with free weights. The compound lifts work multiple sets of muscles at once, and the basic lifts are squats, deadlifts, bench press, and overhead (military) press. Or look into Convict Conditioning if you want to use your body weight. These programs are balanced. These are well-researched. These are non-gimicky. If you follow the program, you will get stronger.
The complete list of movements to build glutes are listed here at EXRX. They boil down to two main lifts - squats and deadlifts.
The way to build strength and muscle mass is to lift heavy enough that the 3-5th repetition is really hard, and keep lifting more each time. If you never increase the weight, your muscles won't adapt to lift more. Progressive overload builds muscle.
As an aside, doing lots of abdominal work can build your abs, which may make your waist-hip ratio smaller. If you're shooting for a killer butt, overdoing it with extra ab work (on top of the stabilizing work your abs do on heavy lifts) can't help you much in this quest. Spot reduction is a myth. See the "Brittany Spears Effect".
Finally, in terms of diet, you can build muscle if you get enough protein. If you need to lose fat, eating enough protein and cutting out "junk" calories might be enough. If you need to gain fat, eating plenty of calories while you're lifting may be enough. If you don't need to lose fat, just focus on getting enough protein and eat sensibly when you're hungry.
As you build strength in the posterior chain, you'll fill out looking like a goddess with "dat ass".
TL;DR: No need for gimmicks - squats and deadlifts.
Gluten! While following the diet in the MS Recovery Diet book I found that gluten was a trigger for me.
I have no problems eating wheat/gluten; no upset stomach, gas or indigestion, etc. issues.
But when I stop eating gluten in 7-10 days I get a mental clarity/sharpness that's just astounding! It was like I had a drunken, hangover haze on my brain and then it was magically lifted and someone gave me 5 IQ points. I tested this repeatedly and it's the same thing every time.
People suffering from MS "cog fog" should think about this -- the connections should be obvious.
Gluten is in everything, it seems. Gluten is now used as a generic 'thickener' by the food industry instead of the more expensive corn starch. So being gluten-free is a PITA, but IMO it's worth it.
I also find that eating lots of grains can trigger constipation, weight problems, etc. The doctor who wrote the book Grain Brain explains why this is medically connected. Grains cause an inflammatory reaction in many people that isn't good for MSers.
Edit: Typos, clarity.
Snopes is not a reliable source- they have an agenda. Do your fucking research. Their stupid claim of false is strictly in terms of aspartame before it breaks down, and lawsuits in court being successful.
Aspartame breaks down into formaldehyde and Methanol.
Both poisons. Both proven scientifically to be poisons. Snopes is playing a word game with you- and probably very well paid to do so.
Snopes is consistently shit with a hidden agenda, using wordplay to make claims that appear to be other than what they actually are.
however if you actually did your fucking research you would know the people at the FDA who were in charge of creating the lab results that "prove" aspartame is safe.. later quit their jobs and went to work for the corporation that makes it you DICK.
What are you are too stupid and poorly read to comprehend is that aspartame does not remain aspartame.. it breaks down into other chemicals.. and that's what causes the problem!
Skim reader.. you are one.
FDA Commissioner approved aspartame for carbonated beverages, he took a consulting position with the PR firm for G.D. Searle (maker of aspartame at the time) at $1,000/day.
http://www.opednews.com/articles/FDA-HID-RESEARCH-THAT-DAMN-by-Dr-Betty-Martini-091103-94.html
http://www.russellblaylockmd.com/
http://www.amazon.com/Excitotoxins-Taste-Russell-L-Blaylock/dp/0929173252/ref=sr_1_1?ie=UTF8&s=books&qid=1266071087&sr=8-1
http://www.amazon.com/Aspartame-Disease-Epidemic-H-Roberts/dp/1884243177/ref=sip_rech_dp_5#reader_1884243177
I think you are inexperienced and poorly read and don't grasp how difficult it is to take a mega-corporation to court when their entire ability to do business hangs in the balance.. you need very deep pockets to achieve that.. very deep. That has nothing to do with whether the product is safe or not. High Fructose Corn Syrup is also not safe, but is used nationwide. The struggles against the tobacco industry are a prime example of how the simplest and most obvious dangerous product damaging product took millions and millions of dollars to even gain an inch of ground against them, and they still make that evil chemical concoction in tobacco called "flavorings" that has been proven time and again to be wildly hazardous and addictive.
You need to discard your nut cupping of snopes and do your research instead of letting those two ass clowns do it for you. You can use them as a list of arguments.. but that's not a final source.
http://www.youtube.com/watch?v=S8kgJfw699E
I reviewed the lab studies first hand when this garbage first came out on the market.. one of the damning parts of the studies that declared it safe is that they would surgically remove tumors from the animals while they were still alive.. and only count the number of tumors at time of death.. drastically distorting the numbers to their favor.
The company was called Searle back then, and it was called nutrasweet.
It didn't get any safer since then.
http://www.aspartamesafety.com/Article9.htm
remember the salient point here- aspartame is one thing.. what it breaks down into after being placed in a product- is totally different.. and aspartame always breaks down. That's the part snopes covered up.
Juice fasting?
Can't help you.
Water fasting?
Easy answer.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
A person would have to write an book to answer all the questions. Dr. Fung has done just that. Complete Guide to Fasting
Basics of extended fasts: Electrolytes. Drink when thirsty. Zero calories. Stop if you feel sick.
Recommend you start with shorter fasts, and do more research before attempting extended fasts
https://youtu.be/VIhhrYjVhOk
Jason Fung, the complete guide to fasting
https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_awdb_t1_pwj0Db9XF7RCM
I highly recommend this book! https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Your questions are thoroughly addressed with studies to back up the claims.
A good read on the latest research by Dr Jason Fung
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Here's a short bit from Dr. Jason Fung's book "The Complete Guide to Fasting".
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Well worth the money.
>When food intake goes to zero (fasting), our body obviously cannot take BMR down to zero—we have to burn some calories just to stay alive. Instead, hormones allow the body to switch energy sources from food to body fat. After all, that is precisely why we carry body fat—to be used for food when no food is available. It’s not there for looks. By “feeding” on our own fat, we significantly increase the availability of “food,” and this is matched by an increase in energy expenditure.
>Studies demonstrate this phenomenon clearly. In one, fasting every other day for twenty-two days resulted in no measurable decrease in BMR. There was no starvation mode. Fat oxidation—fat burning—increased 58 percent, from 64 g/day to 101 g/day. Carbohydrate oxidation decreased 53 percent, from 175 g/day to 81 g/day. This means that the body has started to switch over from burning sugar to burning fat, with no overall drop in energy.
>In another study, four days of continuous fasting increased BMR by 12 percent. Levels of the neurotransmitter norepinephrine (also known as noradrenaline), which prepares the body for action, increased by 117 percent, keeping energy levels high. Fatty acids in the bloodstream increased over 370 percent as the body switched over from burning food to burning stored fats.
Jason Fung also runs https://intensivedietarymanagement.com/ which is worth checking out.
I recommend reading this...
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
>why do so many doctors stand behind these drugs, the money?
That's one big reason among several, yes. Maybe not money directly, but there are always the nice little gifts, the friendly sales rep with his helpful "research" to save them time chasing down and analysing debate between researchers, and the corporate-sponsored medical conferences in exotic countries etc (I personally know a doctor who loves going on these every year). There's also the little item that if your research funding comes from corporations and "non-profit" organisations with funding links to the corporate world, you are less likely to want to bite the hand that feeds you.
Re the logic, isn't it pretty obvious? You have a drug that is supposed to promote heart health which actually puts it at risk. I feel sorry for the trusting people who suffered or perhaps even died before it was realised that statin-induced Co-enzyme Q10 deficiency causes serious harm. And the problems of statins aren't just related to CoQ10. Statins suppress one of the precursors of CoQ10 and cholesterol, HMG-CoA reductase. That enzyme is a precursor about half a dozen steps prior to cholesterol - which means that about five other substances besides cholesterol are suppressed when a statin drug is present. Cholesterol of course is used to make other things, like the sex hormones estrogen, progesterone, and testosterone. Like bile, which helps with the absorbtion of fat and the fat soluble vitamins A, D, E and K. Like the "stress hormone" cortisol. Cholesterol is also a precursor for the body's synthesis of Vitamin D (so lowering it not only retards absorbtion of Vitamin D through food, but also retards your skin generating Vitamin D when sunshine hits it). Vitamin D is needed for proper bone mineralisation, and is also believed to have an anti-cancer effect. As well as the liver, the brain manufactures cholesterol but Lipitor can cross the blood-brain barrier and stop production there too. As cholesterol comprises a significant portion of the brain and is necessary for proper mental function, it is no wonder that slowness, forgetfulness, and even transient global amnesia are known symptoms of statin use.
I am related to someone who is taking Lipitor right now. He is taking co-enzyme Q10 and still suffering muscular aches and pains, and cannot raise his arms above shoulder-level any more, the pain is so great if he tries. He also suffers from an overwhelming tiredness shortly after taking his fix, and becomes a little slow at following the thread of conversations. His faith in his personal doctor is absolute, and no matter how many books written by DOCTORS I place in front of him to read, his faith in Lipitor and his Medical Priest sustain him like some sort of cult, even though I see it wearing him down before my despairing eyes. Interestingly, the white-coated Priest has been presented with Dr Graveline's first book on Lipitor, and did not choose to contend with it at all. His response to his patient was that "the choice to stop or continue taking it is yours".
When you learn from members of the international medical community that high cholesterol has not been proven as the cause of heart disease and how the stated reason for using statins is flawed by politics, profit and junk science, and there is no medically useful reason to take these dangerous statin drugs at all, you tend to want to boil over in fury.
Some books for you to check out:
The Great Cholesterol Con, by Malcolm Kendrick MD (2007)
The Cholesterol Myths, by Uffe Ravnskov MD PhD (2000, 2002)
The Great Cholesterol Con, by Anthony Colpo (2006) - forward by Ravnskov & contains nearly 1500 citations to medical journals and research trial reports.
Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol, by Mary Enig PhD (2000) - a bit dry for the lay reader, plunges into lipid chemistry, but highly informative. Enig was among researchers who became concerned about trans fats way back in the 1970s.
The Heart Revolution: The Extraordinary Discovery That Finally Laid the Cholesterol Myth to Rest, by Kilmer Mccully MD & Martha Mccully (2000)
Lipitor: Thief of Memory, by Duane Graveline MD (2006)
Statin Drugs Side Effects and the Misguided War on Cholesterol, by Duane Graveline MD (2008)
Those books have plenty of academic and scientific citations for you to seek further.
I assume the personal trainer has you do weights? You're very active but I see no dedicated weight training sessions.
"Toning" is simply stripping fat from your body to reveal the muscle beneath the surface; if there's no muscle to show off, there's no toning. Strength training will not also help you tone, it'll increase your metabolism, help your body burn more fat compared to not weight training, protect you against osteoporosis, give you more energy and tons more.
If I was you, I'd do at least 3 weight focused sessions a week and cut back on the HIIT and intervals. IE
There's all sorts of routines to follow. For females I typically recommend
Strong Curves
or
The New Rules of Lifting Series specifically The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
or
Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life
The other side is diet. Just like weight training should be the meat and potatoes of your training regimen, well, meat should be the main focus of your diet. Or at least protein - you need a lot more protein in your diet.
Protein supports lean muscle growth, which, as I mentioned, is needed to tone. Increased protein intake will also help your body preferentially burn fat, it will speed up your metabolism, protein "costs" a lot of energy to break down protein (if you eat 100 calories of sugar, 99 calories of that sugar will be turned into fuel for the body; if you eat 100 calories of chicken, only 70 calories will actually be converted and the other 30 calories will be "burned" while the body processes and breaks down the chicken into a usable fuel source), it gives you more energy, helps boost your immune system and more
https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health
In short, lift weights, eat more protein
> What do you all think of supplements?
You don't need them unless you have a problem meeting your macronutrient needs. Your body only needs so much protein, everything over that amount is burnt like every other calorie. You should have no problem meeting these needs with regular balanced meals alone.
It also doesn't matter when you eat protein, your body just has to be well fed with enough protein for recovery. It does matter when you eat carbs, in fact you are doing a disservice to your training eating protein over carbs before a workout. Carbs provide you with the best fuel to push harder at the gym, protein provides the body with the amino acids it needs to repair the muscles.
Also with multivitamins, most people get enough vitimans in their food for the day, excess is also wasted.
So yeah, I would not follow his advice. If you really want to know more, consult a sport nutritionist or pick up my favorite book on the subject
You could try Starting Strength, AKA "SS" - I haven't started that one yet but I did enjoy The New Rules of Lifting for Women, which I am almost done with.
You look great to start with and you are young so you should show awesome results.
FYI your ass is fabulous.
I would kill for dat ass.
No. Intermittens fasting is fine. I have done it for years as an easy way to not gain weight, without counting calories.
But you don't get autophagy from it. That takes longer than 16 hours, and even the smallest amount of calories or protein stops autophagy.
One thing to be aware of if you do 16:8, and is low fat, is that there is an increased risk of gallstones. But for people on keto that should hardly be a problem.
I strongly recommend this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
It is the most precise book I have read on the subject. The author also has a plethora of youtube videos. like:
https://www.youtube.com/watch?v=v9Aw0P7GjHE
Dr. Jason Fung is one of the leading researchers on the subject. If you want to dive into some of his analysis, his website is intensive dietary management
he also has published a few books. the complete guide to fasting is a good starting point.
Nu glumeste, eu tin o saptamana la vreo 2 luni in mod regulat si o zi in fiecare saptamana nu mananc nimic. Maxim am dus 9 zile si am mancat din reflex, m-am asezat cu sotia la masa seara, dupa munca, ea manca, si fara sa imi dau seama am inceput si io sa mananc. dar nu imi era foame deloc.
Prima zi e aiurea, in special daca mananci de obicei carbohidrati (nu esti keto sau low carb). A doua zi deja nu iti mai e foame, dar ai constant senzatia aia "ba, toti mananca in juru meu, ala o shaorma, ala o aluna, io ce fac aici?". Cam din ziua 3-4 asa deja nu mai ai nici o problema.
Ca idee, poti bea cafea sau ceai, nu doar apa. Evident, fara zahar sau lapte in ele. Singura recomandare pe care ti-o fac e sa mananci sare zilnic, ca altfel o sa te deshidratezi si nu e fun deloc. Fara sare o sa ti se faca si frig destul de tare cam din ziua a 3a si din ziua 5a-6a pot aparea deficiente serioase care sa duca la crampe musculare. Asa ca linge cateva grame de sare pe zi.
Daca vrei sa citesti despre fasting: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Daca vrei video mai light pe youtube, iti recomand canalul astuia: https://www.youtube.com/watch?v=6UShUs1Wb_k sau https://www.youtube.com/watch?v=Ojt9PmqAfhA
Daca vrei video mai in detaliu pe yotube: https://www.youtube.com/watch?v=v9Aw0P7GjHE&t=25s
Daca vrei sa citesti mai mult in romana, uite aici. E despre intermittent fasting, dar se aplica aceleasi idei, evident cu diferenta ca nu mananci deloc.
Jason's Fung bible on practical fasting...
skipping meals is our society's brainwashing saying thats the worst thing to do. the body has plenty of fat stores to get energy from.
if she gets to be over the top, just eat something ketogenic like an egg/cheese omelet with vegetables. that way your body will still be burning fat and she'll be appeased since you ate breakfast.
get this book
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_L6FSzbEV05VXJ
So in this study, the doctors asked 773 patients about their diet regimens via a food-frequency questionnaire.
Now the study obviously has randomization of the sample and it was performed under double-blind situations. Therefore either the doctor nor the patient knew what they're respective position in reference to their diet. Now this study clearly outlines the odds ratio is increased in patients who have animal in their diet or can be classified as carnivores. While patients who can be classified as vegetarian, have a significantly lower risk of cardiovascular and metabolic syndromes.
There is only one specific aspect of this study in which I have a problem with. Its not the sample size, even though it is lower than what I would of liked. There could be a sampling bias. In the sense that the subjects are not representative relative to the general population. Therefore the results are not generalizable. I say this because I have not seen any estimate higher than five percept of the population being vegetarian. Therefore also indicating a possibility of selection bias. Furthermore, there could be a bias in respect to the length of this study. How long have they followed these patients, have these patients kept their diet going or did they interchange their habits? In respect to the strength of this individual study, the only thing it shows is a relatively small correlation with increased probability of decreased incidence of cardiovascular and metabolic disorders and syndromes, for patients who are vegetarian.
I am not trying to be a bummer here. Nonetheless, we must be strict with our interpretations. The fact that is also what the patients are eating. If the patients are eating animal proteins from animals grown on large farms, in which the probability of harsh chemicals, antibiotics, and the likes would be high. Then the probability of increased incidence of disease could be confounded in this factor. Off coarse this is all speculation.
If you want to read about a large significant study, I would recommend 'The China Study'.
Here is a link to download it:
http://btjunkie.org/torrent/The-China-Study-The-Most-Comprehensive-Study-of-Nutrition-Ever-Conducted-AUDIOBOOK/3198500d806664b9eb2f3a2f821a501060302436a9fb
Here is a link to buy it:
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385
NOTE: Offcoarse the China Study is not the know-all-know-all. I'm just putting it up here because of the subject matter and because it is definitely a significant study that should not be underrated. To be fair, here is a link from a site which, IMO, critically interprets the study. The doctor who made this study has a response to it aswell.
Don't thank me. Thank /u/ashsimmonds. It's his site. Maybe he'll even eventually update it past 2014 research. We can only hope.
Buy the book to support him!
https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
I haven't read some of these books, but they seem to come from credible sources and be generally well-received. Anyone with personal experience with them should chime in.
From professional organizations, if that is your thing:
The Harvard Medical School Guide to Healthy Eating
American Dietetic Association Complete Food and Nutrition Guide
A more in-depth textbook style book with a focus on accessibility and practical application:
Nutrition
Sports Nutrition/Geared towards active lifestyles:
Nancy Clark's Sports Nutrition Guidebook (One of the books that kicked off my interest in nutrition many years ago)
[The Men's Health Big Book of Food & Nutrition] (http://www.amazon.com/Mens-Health-Book-Food-Nutrition/dp/1605293105/ref=tmm_pap_title_0) (not perfect, but probably one of the simplest and most straight-forward options, with recipes included)
Precision Nutrition (Personal favorite. Complete toolkit, amazing recipes, easy to understand, can't say enough good things about it. Best 50 bucks you could spend.)
I hope that helps you at least get started thinking about it, and I hope others have more suggestions.
I found [Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating (Books)] (http://www.amazon.com/gp/product/0743266420/ref=oh_aui_search_detailpage?ie=UTF8&psc=1) helpful. It was a few years ago I read this, but the foundations probably haven't changed too much.
One of the key take-aways I got from it was it's hard to tell what's good for people and not at a micro level. There are too many variables to account for. The best studies to trust are large and long term. And there are only so many studies that have been done that way.
That said when someone makes a claim that sounds sketchy ask them for their source. If they continually give bad sources I'd learn to distrust them as a source.
Since you now distrust the source at the seminar, you'll have to fact check everything they say. It's up to you if you want to sift through it. I'd think of it more of a brainstorming session than a source of knowledge, and it's your call if that's worth your time.
I suggest everyone reads this books by Dr. Russell Blaylock. He's a neurosurgeon that's been one of the most active voices in the fight against dangerous artificial sweeteners. I don't have time now but if you browse around YouTube you'll find videos where he also discusses the dangers of preservatives used in vaccines such as thiomersal (derived from Mercury) and aluminum. https://www.amazon.com/gp/aw/d/0929173252/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=2EPDPN23HRHZ3E4E9YQ0&dpPl=1&dpID=51fEscI7YrL
You probably will lose weight faster than her. In addition, you will "harden up" more easily while she will complain of loose skin and being "squishy".
So number one you need to get her lifting weights. She should be lifting just like you are. Number two, you need to focus on body composition and measurements rather than just "weight". Take underwear-only before pictures. Buy a tape measure. She needs a way to focus on her own progress, rather than competing with you.
Anyone interested in learning more about this topic should read Nutrient Timing: The Future of Sports Nutrition It's well written and only like 120 pages. It helped me a lot in learning when to take my protein and eat.
Read this: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_api_XV2.yb6NW74W8
Fascinating. And totally debunks a lot of the "common wisdom" that extended fasting is unhealthy.
I would listen to the audio book or read: The Obesity Code: Unlocking the Secrets of Weight Loss https://www.amazon.ca/dp/1771641258/ref=cm_sw_r_cp_apa_i_LFQCCb79W9S8D
Also: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.ca/dp/1628600012/ref=cm_sw_r_cp_apa_i_HKQCCbETJPS2D
Mutiple studies have shown calories are not the driving force for weight increase, insulin is.
A 2000 calories made up of pizza, pasta, ice cream, cake, doughnuts, chips, bread and juice, is very different than 2000 calories made by steak, chicken, veg, eggs, nuts, seeds, avacado and whole fruit.
Fibre is also a key component of weight management, most western diets do get nearly enough fibre. Fibre protects the body from sugar.
Add chia seeds and flaxseed to your meals.
Perhaps start off with just making sure you're eating healthy to begin with before you concern yourself with how you feel about the food?
Thich Nat Hanh might be able to help you with this. Another one.
Fasting for 3-4 days likely won't cure eczema.
According to Fasting and Eating for Health by Dr. Joel Fuhrman, most auto-immune issues (including eczema) would take about 2-3 weeks of fasting to resolve. Check out r/fasting/ if you're interested in learning more.
I almost totally cleared up my own hand eczema through dietary changes (eliminating dairy and reducing sugar), and adding in lots of probiotics. I also have been doing intermittent fasting now for a few months. The only remnants of eczema left are some minor dry patches on my hands.
You weren't watching very well. It's the level if care and depth they hid amongst the bullshit.
They're obviously onboard with Grain Brain
I don't expect you guys to be taught this, but a lot of chronic diseases can be healed with good nutrition, and when I say good nutrition, I mean, think, what did people eat back when chronic diseases were not commonplace? (Cows ate grass, not candy. Chickens ate bugs. Produce back then was organic.) Suggested reading-shorter: http://blog.elliebellyupdates.com/p/her-story.html Suggested reading-book length: https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
The Audacity of the “Anti-Vaxxer”
40 years ago, vaccine reactions were almost never discussed. Vaccines were overwhelmingly believed to have saved humanity from a variety of diseases that had plagued mankind for generations. Although mistakes had been made, for the most part, “the benefits far outweigh the negative effects.”
Today, the accepted “wisdom” holds that although severe reactions to vaccines have been documented, including brain damage and death, they are rare enough that the success of the vaccine “program” is more important. According to Russell Blaylock, MD:
>I reported a conversation coming from the Simpsonwood conference held in Norcross, Georgia, attended by 53 specialists in vaccine effects—including members of the World Health Organization and major vaccine manufacturers—concerning data indicating that vaccines were causing a statistically significant increase in childhood neurodevelopmental problems.
>One of the attended stated that his main goal is to see that every child in this country receives his vaccines, today, tomorrow and forever. In other words, he could care less that the vaccines are significantly damaging children's brains and altering their brain development.
Russell Blaylock, although a somewhat controversial figure, is known for his work in pioneering treatments for certain brain tumors, “as well as improving certain operations treating water on the brain.”
Some of Dr. Blaylock's controversial views include his claim that aspartame may be unsafe even in small doses and that the H1N1 (swine flu) vaccine may carry more risks than the flu itself.
Blaylock claims that physicians are more regimented than any time in history and that “today they do what they are told without question.”
Because of this regimentation—this death of creativity—most doctors are completely unprepared when confronted with potentially vaccine-damaged children and their parents.
Although a popular field in neuroscience, many physicians know very little about excitotoxicity, the major mechanism in virtually all brain disorders. Blaylock, who wrote a book on the subject, continues:
>Some of the most devastating side effects of vaccines involve neurological damage, including encephalitis, transverse myelitis, peripheral nerve damage, seizures, mental retardation, language delays, multiple sclerosis, behavioral problems, and SSPE.
>Most physicians, especially pediatricians, think these events are “rare” and must be accepted to gain the benefit of vaccines. In fact, these adverse vaccine reactions are not as rare as many believe...medical authorities are using clever ploys to hide and alter the data on vaccine injuries.
>They reclassify problems, deny a connection to the vaccines and more often than not, just brush such reactions off as “normal.” For example, one deception is to classify cases of polio as “aseptic meningitis.” By doing so, vaccine proponents can give the illusion that the polio vaccine policy was more successful than it actually was.
An example of this reclassification ploy is the label of sudden infant death syndrome (SIDS). In a 1982 study, 70% of SIDS cases were shown to follow the DPT vaccination within three weeks.
>In order to avoid admitting that the sudden stoppage of breathing by a baby within hours to weeks of these vaccines was due to the vaccines, the vaccine defenders merely created a new disease and gave it the incredible name of sudden infant death syndrome, which is like naming it the “Baby Mysteriously Dies of Anything but a Vaccine Injury Syndrome.”
As is detailed in David Oshinsky's Polio: An American Story, the early creators of the polio vaccine knew the product was contaminated with an unknown number of viruses, and that at least 100 million people have been exposed to these viruses.
>They also knew that Dr. Bernice Eddy, a microbiologist at the National Institutes of Health, had proven that the SV40 virus, present in both the killed and live vaccines, caused cancer in experimental animals. The public was not informed of this contamination until decades later. Worse, they continued to give the tainted vaccine to children assuming that it would not cause cancer. Modern science has proven them wrong.
Dr. Blaylock continues by observing that most physicians, even pediatricians, know little about the brains of young children:
>There is evidence that the great number of vaccines given to our children, and adults, is causing injury to their nervous systems and that it reduces the ability of people to think, learn, behave and function as normal adults.
>It is well known and accepted that when you vaccinate someone, lets say by a shot in the arm, the body's immune system is thrown into high gear. What is less well known by doctors in practice, especially by pediatricians, is that it also activates the brain's special immune system.
>The central immune cells in the brain are called microglia (they also involve astrocytes). These normally sleeping immune cells become highly activated when a vaccination is given. Until activated they remain immobile, but after activation they can move around the brain like an amoeba, secreting very toxic amounts of inflammatory chemicals (called cytokines) and two forms of excitotoxins (glutamate and quinolinic acid). This puts the brain in a chronically inflamed state.
There can also be the risk of vaccine-induced seizures:
>Multiple vaccines during a single visit, or combination vaccines, raise the risk even higher. Seizures following a vaccination are due to two things happening in the brain. One is that many vaccines can cause a high fever, and this can trigger a seizure in seizure-prone babies, children and some adults.
>It is also known that overstimulation of the immune system, which can occur with certain types of vaccines and especially when multiple vaccines are given during one office visit, can cause seizures. The excess activation of the body's immune system leads to overactivation of the brain's microglia, and the subsequent release of the excitotoxins leads to the seizure. This mechanism has been carefully worked out in the laboratory—it is not a theory.
Blaylock believes that vaccines can cause seizures even days later and that multiple seizures indicate a severely inflamed brain and the need for immediate medical attention. These “seizures” can also be “silent” in that they can be expressed behaviorally, such as periods of confusion or irritability.
The human brain develops much differently than most animals in that long after birth the brain still undergoes dramatic formation of its pathways. Much of this formation happens within the first two years, although it continues until age 25-27.
>Excess vaccination disrupts this critical process and can result in a malformed brain, which manifests as either subtle impairment in thinking, concentration, attention, behavior or language, or serious problems with these processes.
>It has also been shown that excess immune stimulation by vaccination can trigger an interaction between excitotoxicity and brain inflammatory cytokines that greatly magnifies the damage, and can do so for decades.
On an absolute basal level it's not incorrect but it's an extreme over simplification.
http://authoritynutrition.com/debunking-the-calorie-myth/
http://www.amazon.ca/The-Poor-Misunderstood-Calorie-Calories/dp/1453843612
http://caloriesproper.com/cico-and-rant/
http://www.reddit.com/r/ketogains/comments/29p2jp/science_you_simply_eat_too_much_and_exercise_too/
A calorie isn't always a calorie, nutrient partitioning and hormone levels play way more in weight loss. The bigger question being what is your energy out, how do you calculate it, and how much energy do you actually get some certain foods.
>The point of your diet (i.e. Keto or others) should be to make keeping your intake lower than your output near effortless.
Key word being, should. Most "diets" work on counting calories or restricting intake, the ones that work better are about reducing appetite.
Way to stay determined! Try r/loseit too.
For lifting I like The New Rule of Lifting for Women: Lift like a Man, Look like a Goddess.
Best!
Dr. Jason Fung.
/r/keto/comments/5qlfrg/sv_6_months_keto_fasting_and_exercise_120_pounds/
/r/fasting/comments/5m3rgf/log_6_week_fast/
https://intensivedietarymanagement.com/
https://www.dietdoctor.com/category/science-and-health/dr-jason-fung
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
/r/fasting
Jason Fung's blog is where many people get started. He has a whole series on fasting (intermittent and otherwise). You can get started here:
https://intensivedietarymanagement.com/fasting-a-history-part-i/
He also has a book that was published in October, The Complete Guide to Fasting, which is supposed to be very good.
Lastly, DietDoctor.com has great info on LCHF and fasting. Here's that link:
https://www.dietdoctor.com/?s=fasting
/u/ashsimmonds wrote the keto reference compendium, I'd start there.
I FUCKING LOVE SCIENCE
(even published a book on the stuff)
I'm pretty quiet around here, but when I want in-depth opinions/theories/info on any given Trek lore, this is the first place I search.
He's has a book on fasting too, it's good:
https://www.amazon.co.uk/Complete-Guide-Fasting-Jason-Fung/dp/1628600012
I've done counting calories on-and-off in the past. And what I've really taken away from it is I can be good at tracking...tracking all those extra calories I didn't need 😝
But I've had my biggest success with food this past year after discovering and reading about fasting.
The Complete Guide to Fasting, by Dr. Jason Fung (Amazon Link) is very informative and easy to read.
You don't need to do long fasts, I never have and don't plan on doing anything past a day. But following a 16:8 (16 hour fast + 8 hour feeding window) had helped me immensely. It's basically skipping breakfast (just get some coffee (black or with a little cream, NO sugar)) and delaying lunch so it's more of an afternoon snack, if anything, then dinner as normal. Following a 16:8 schedule really helped me get out of snacking at work... Which is my greatest challenge. I simply tell myself I can have that afternoon snack, but not till 3pm. By then that 2pm craving had subsided... But if it's still there then it falls within my feeding window.
The best thing about fasting is that there are so many protocols to follow, some are even do popular they have a common name (leangains, warrior diet).
I don't track calories, but I do yet to make smarter food choices (low carb, less sugar, etc...). This year I have gone from about 150 to ALMOST 140. And it's been pretty easy. No stressing, no debating if I can have this, no determining what do I have to sacrifice in order to have an indulgence. The 10# may not seem like much for nearly half a year, but I succeeded with that along with managing a of stress at work, which led to lots of junk food, a long distance relationship, and a cross country move for work.
If you don't want to commit to a $20 go check out a copy from your local library or check or out some of the subreddits to learn more:
r/fasting r/intermittentfasting r/leangains
I highly recommend reading Dr. Jason Fung's The Complete Guide to Fasting. He does a great job describing the fundamentals of how fasting works for non-scientific readers.
S obzirom da se priča o IF, krenuo sam s tim, a prošli mjesec sam odradio i par dvodnevnih i trodnevnih postova i skroz je ok. Nisam probio granicu od trodnevnog posta što zbog društvenog pritiska, a dijelom i zbog jednostavne proždrljivosti, ali koliko sam shvatio, nakon što prebrodiš prva tri dana postaje izuzetno lagano postiti i na dulje periode. Kad se vratim u Zagreb radi faksa vjerojatno ću nastaviti s tim, dok sam doma za praznike jednostavno se ne mogu natjerati da ne jedem.
Ako tko želi znati više o tome, pročitao sam:
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Do knjige sam došao gledajući ovaj video i većinu njegovih stvari (makar za neke dvojim jesi li gluposti, ovo mi se čini skroz ok): https://youtu.be/APZCfmgzoS0
Uglavnom, post je stvarno jako dobar za zdravlje, bilo isprekidani ili višednevni, a bome i za budžet. Osim toga, cijela stvar mi je dosta promijenila mišljenje o pretilosti i dijetama, a najviše o osjećaju gladi, šećeru i dijabetesu. Ako koga zanima još ponešto o tome, AMA.
Cholesterol Con?
https://www.amazon.com/Great-Cholesterol-Really-Causes-Disease/dp/1844546101
Statin drugs are a joke.
http://www.amazon.com/The-Great-Cholesterol-Con-Disease/dp/1844546101
Did you mean "The China Study"? Exceptional book.
Here is his book: http://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/product-reviews/B00N0KGKNI?pageNumber=3
Keto might not be right for you.
You might have better luck with Intermittent Fasting instead. Visit /r/intermittentfasting to get started.
Also, the Dr. Fung book on Fasting is highly recommended among the /r/fasting community.
Instead of restricting your carbohydrate intake, you restrict the window of eating. Most people eventually reduce their food intake to a 4-hour window (while still eating a reasonable amount -- they don't just eat as much as they want.)
---
One last thing, have you considered supplementing with Vitamin D3? There's plenty of good research now citing that most Americans have a serious shortage of Vit D in their bloodstream.
Some of your symptoms (thinning hair, no energy, hypothyroid problems, hormonal changes) could be explained by low Vitamin D levels. (Vitamin D is a precursor to hormones more than it is a Vitamin.)
The recommended daily dose to get your Vit D levels back to normal seems to be between 2000 and 4000 IUs. (sounds like a lot, but it isn't.)
Source: https://www.youtube.com/watch?v=hiGBVDcbFVk
(The guy in the video is Dr. Michael Holick, the first person to isolate the active form of Vitamin D in humans back over 40 years ago, in case you were wondering if this guy is legit.)
Please read Nutrition and Physical Degeneration.
Ex-vegan here. Went through a pregnancy and the first year of my son's life vegan. Not recommended. Tons of health issues, and we wern't junk food vegans either.
https://www.amazon.com/dp/1450459935/ref=cm_sw_r_other_apa_i_qXNTCbWS8QKTF
Nancy Clark writes very well for the lat person on this topic.
You can also find various material from the Sports, Cardiovascular, and Wellness Dietetic Practice Group page.
https://www.scandpg.org/home
If you are more advanced in health sciences or biochemistry, then I recommend Advanced Sports Nutrition by Dan Benardot.
Feel free to ping me, as I am a sports RD by profession.
It's an older book, but The New Becoming Vegetarian was very helpful to me when I was transitioning to vegetarianism. It's written by dieticians, and is very informative on the nutritional content of foods. There are a few recipes in the back, but due to the expensive nature of the ingredients (at least for my budget) I haven't had any opportunity to try them.
I'm not trying to be preachy or convert you. The idea that vegetarian/vegan diets are unhealthy, for the vast majority of people, is a myth. Infants, teens, adults, and the elderly can get everything they need from plant foods, with a small amount of supplementation for vegans: B12 mostly. Athletes can also excel on vegan diets with a little more planning & effort: http://www.brendanbrazier.com/
If you look at the obesity epidemic in the US, the rates of heart disease, cancer, and diabetes, it's the meat-heavy Standard American Diet that's killing people.
Pretty much the only people that have difficulty thriving on veg diets are those with celiac or other food allergies that exclude beans/tofu, gluten, grains, etc.
But if you're interested in at least thinking about it, this is a good starter book:
http://www.amazon.com/New-Becoming-Vegetarian-Essential-Healthy/dp/1570671443/
Lift like a man, Look like a Goddess
I'm told this is a good read for women to keep them sane and that they aren't going to Hulk Out:
http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583332944
That being said, a novice program like Starting Strength or even StrongLifts 5x5 would work for women; both full-body compound movements.
With extra research you can help her get stronger and not be concerned with becoming "swole" and "bulky."
I'm on day four of my first so can't help with tips on a 30 day. But here are some good links I've found:
The health benefits of water fasting
Fasting Center
Tanglewood
Videos:
Loren Lockman Videos
Books (I've not read them but I ordered them based on the reviews):
Fuhrman Book on fasting
Eat to Live
Detox
Based on what I've read and my experience at day 4 I'm sold on fasting for life.
Keto still requires a calorie deficit, it's just easier to manage because you don't get bad hunger pangs in between meals.
And ultimately, weight loss is practically a side effect of what keto is doing for your cardiac health, immune system, complexion, mental clarity, and other stuff. A number of interesting books on the subject have emerged in the last 5-10 years that are basically turning nutrition science upside-down. Grain Brain is a prime example.
Follow the diet recommended by "Grain Brain".
Just reducing calories in order to become thin is not wise. It's hard and it's not healthy.
As for exercise, you should be doing a full regiment of weight resistant as well as cardio.
Weight resistance should be done to address all the muscles in the body, for proper health and longevity, but not in a manner to build bigger muscles. If you can't lift the weight 100 times, it's too heavy. So...low weight/resistance with higher reps is best. And don't do a CrossFit style workout.
Again, low weight...lots of rep.
Weight lifting also builds mental power and confidence, which has a lot of benefits in life.
Cardio doesn't need to be much more than 20 minutes a day, and should not involve anything extensive. Don't beat the body up. Treadmills, Stairmasters...etc. are really good for this. Running and walking is good too, but running on hard surfaces for long distances over a long period of time can damage the body. And walking is often not enough of a workout, unless you do a fast walk. Skating is good too but you can't push it too hard or it will build too much muscle.
And no sprinting or hill intervals.
Do this and you'll get crazy thin, naturally, and be in the best health - physically and mentally.
It was difficult! When I first started to lose weight, I did everything I could to just shed pounds. I lost 80 pounds upfront, but then I slowly gained 30 of those pounds back. I realized that "losing weight" wasn't the goal, but just being fit and eating "mindfully". I made this switch about 2/3 years ago and haven't looked back.
I think my biggest suggestion would be to switch up your routine every 3 months to keep your body guessing, and to keep things interesting in the gym. I've encountered a couple injuries, and it's so important to give it a break from time to time.
Also in terms of diet, this book was key - http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420/ref=sr_1_1?ie=UTF8&qid=1457623262&sr=8-1&keywords=harvard+medical+guide+to+eating
It's basically a combo of what Weston Price recommends in Nutrition and Physical Degeneration and Ellie Phillips in Kiss Your Dentist Goodbye. Price found out how to prevent and regenerate cavities through nutrition. Ellie Phillips found out (or at least put together with ton of scientific articles) how to prevent and regenerate cavities with modern dental products. I figured that for maximum effect, you need both.
On the nutrition side
On the Dental Care side
Anyone interested in the relationship of dental health and diet should get a copy of Weston Price's Nutrition and Physical Degeneration. Fascinating read.
On youtube, Cultivate Health and Beauty. It's targeted towards women and their channel is not about being anti-vegan, but they are pretty anti-vegan. Also Primal Edge Health. I watch Sv3ridge for the exvegan videos and the Epitomy of Malnourishment videos but be careful in venturing to anything outside of that. For podcasts, listen to Bulletproof Radio, Fitness Confidential, The Paleo Solution, Primal Blueprint Podcast. For books, The Vegetarian Myth and the works of Weston A. Price. Look for people with an internet presence who are paleo. Most a very educated about veganism. Nina Teicholz work is worth mentioning too. She did a great breakdown of all the problems with that piece of propaganda "documentary" What the Health.
Nancy Clark is considered one of the top sports dietitians I believe. I am not a sports dietitan, so someone who is may have a better suggestion.
https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook-5th/dp/1450459935
I'm repeating what a bunch of others have said, but:
Oh yeah: and I usually wear a t-shirt with the sleeves cut off -- but I also carry a notebook and train seriously. So you can't judge straight by appearances.
The part about "Targeting Your Trouble Spots" sounds like they know they're trying to BS you. They present the true facts that lifting heavy and eating enough will target weight loss at fat, not muscle. But they stick this information in a paragraph suggesting that spot reduction is actually possible.
At any rate, as a woman I'd definitely recommend SS (which I'm doing) or SL to a lady who's interested in strength training. This book, The New Rules of Lifting for Women might also be helpful to outline the effects of strength training on women, as well as dietary myths/tips. It also outlines its own strength training program, but the general information it gives can be applied to any program.
Sure thing. Here's one: Features of a successful therapeutic fast of 382 days' duration
>"Prolonged fasting in this patient had no ill-effects."
If you'd like more information, I recommend Dr. Jason Fung's "Complete Guide to Fasting." link
oooooo I am down to talk about fasting any day u/okaybutfirstcoffee!!
I can't recall what my longest fast was. 68 hours, something like that? I'm planning to do 2-3 day fasts regularly starting at the end of August.
I love Dr Fung's book, Complete Guide to Fasting. His blog is fantastic. This is one of my favorites because it explains the hunger cycles.
Regarding your question about weight loss, extended fasting is more effective because it ramps up human growth hormone. Basically the longer you fast, the more you reverse insulin resistance, and the more resilient your body gets. After about six months of doing OMAD most days, I now notice, for example, that if I have a "sabotage day" I just. can't. eat as much as I used to. I am straight up not hungry. Whereas before if I, say, ate a bagel I would be starving an hour later. I had one last Monday and I was so full I didn't eat again until dinner. Fasting FIXES your body and I fucking love it for that because I didn't even think that was possible.
Definitely consider fasting. Check out Dr. Jason Fung's book on fasting. He treats diabetes and obesity and often cycles fasting (from 24 hours to 7 days) into the protocol. He explains why (it's not just to cut calories) and outlines all of the health benefits. Yes, it helps with a stall - and so much more. And no, you won't lose muscle mass. Definitely worth a read!
Also lots of people recommend this book for more information. Haven't read it myself though
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_i_GZ2wCbWX5SFGV
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_api_ebNFzb5RBB8ZE
I just got it myself. There's a lot of fluff in it tbh and there wasn't any new info in there I didn't get from this sub and watching some YouTube videos about fasting. Dr.Fung (the author) actually has videos you can watch too on YouTube
Some people do fat fasts, where they eat BPC / HC, others do only water fasts, they each have different benefits. Accidentally eating is tough, cause it can break some benefits of prolonged fasting.
This book by Dr Fung (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&qid=1500587651&sr=8-1&keywords=dr+fung+the+complete+guide+to+fasting ) is a good read, about different types and benefits of fasting. I am currently on day 32 of a 50 day fast. I am doing it for weight loss, autophagy, and to adapt to ketosis for endurance athletics. I have read that 2 weeks of water-fast is supposed to be good for auto-immune rejuvenation, and others claim cancer prevention benefits. I find when i exercise, and do hot sauna, it really helps a lot with weight loss and metabolism.
I would not get caught up on the "purity" of the fast as long as it works for you, and to understand benefits for you, i hear a lot that the best fast is one that works for you, and even if your eating and it isn't technically "fasting" it is still a form of fasting.
I have seen a lot of interesting challenges, like an "egg fast challenge" or "steak fast challenge", where you only eat "eggs" or steak, etc.. for 30 days, and those are interesting threads to follow as well. Congrats on the progress and keep at it. I've only got about 20 more days to, then i have to figure out the best way to get off my fast.
The best argument I've seen for a vegetarian diet is in The China Study.
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385
http://www.thechinastudy.com/
I recommend this book on vegan and nutrition:
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385
I myself and not a vegan. You got to be insane to give up a good BBQ. But I do appreciate the science of nutrition and this book good does a good job to describe the science.
TL;DR. Tell your wife to get approval from a doctor because there's a right way & a wrong way to be vegan.
400% chance of cancer increase if you consume meat and dairy.
It's science: https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568
Also, the Animal Agriculture industry is the #1 Contributor to Change in Climate. – Stanford Law School --> https://journals.law.stanford.edu/stanford-environmental-law-journal-elj/blog/leading-cause-everything-one-industry-destroying-our-planet-and-our-ability-thrive-it
Y'all should be Vegans. Maybe you'd live longer.
I really like this one, if she's interested in lifting at all?
I recommend this book: https://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC
TL:DR; lift like a man, you won't get "too big".
The author recommends pushing and pulling movements which use many muscles at the same time, and is all against isolating certain muscles, or working on small muscle groups independently (think bicep curls).
I've been weight training following the book's advice for a couple of years, and it works like a charm. My weight training sessions last for about only 30 minutes, twice a week, so very little time commitment. The rest of the time I do yoga (twice a week).
And yes, I do this on keto. No carb cycling or anything. You will not eat your muscle.
There is a large body of work showing how and why keto works, and there is also a large body of work showing that VLCHF diets are more effective than other forms of dieting.
What the literature and studies have not yet shown conclusively is whether the calories in calories out theory is the only valid reason. If it is, then why is keto more effective?
There is so much knowledge I can't really point you any further than Principia Ketogenica to show you that the FAQ is not exactly correct.
Buy Ash Simmonds book: http://smile.amazon.com/gp/product/B00N0KGKNI/ref=cm_cr_ryp_prd_ttl_sol_0
Blogs and shit. Can be found on the sidebar. Add http://ketotic.blogspot.com/ and http://ketopia.com/ to the list.
Also look up Robert Lustig, Jeff Volek and Steve Phinney.
Dr. Jason Fung and Gary Taubes are incredible resources.
Dr. Fung places more of an emphasis on IF/extended fasting than Tabues.
If anything, watch this talk Dr. Fung gave at a conference about CICO. This talk is from last year and is primarily about fasting.
If you like books these are essential:
Why We Get Fat and What to Do About It
https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6
The Complete Guide to Fasting
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Both books are written as easily comprehensible "science" books. You won't learn the inner workings of the hypothalamus but you are reading academically backed (and cited) results.
Recently finished reading The Complete Guide to Fasting (amazon). A lot of the book overlaps Dr. Fung's blog posts (site) but at the end of the book there are some explanations of different fasting styles and why Dr. Fung might recommend one or another for various situations. Might be helpful!
https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
You spent 40 years accumulating that mass dude. Fasting is not easy mentally nor physically. Religious fasts had a community aspect to help push through. Fasting burnout is common. Day 3 can be especially annoying to push through, ESPECIALLY if you are not keto adjusted.
Jason Fung's idm protocol has two rules of thumb for really motivated folks who are interested in longer fasts. 7 day fasts he recommends doing once every 4 weeks. 14 day fasts he recommends doing once every 6 weeks to allow the body to readjust.
You haven't mentioned if you take medications. Do you have diabetes? If so, its highly recommended you work with your pcp to adjust your medications. Do you have heart issues? This can be potentially dangerous.
The dude who fasted for 382 days did so under the DIRECT supervision of a doctor. He was also TWENTY SEVEN years old, meaning his heart didn't have as much time to calcify. I'm not trying to be a negative nancy, but fasting is an extremely powerful tool and should be implemented cautiously.
I want you to succeed. I don't want you to burn out. I don't want you to injure yourself. I don't want you to kill yourself and I especially don't want people to blame Fasting for killing you.
edit: Continuing
Okay, you're still here. Sorry for being snappy. But I get scared looking at all these posts with people who plan on 30 day fasts but then [deleted] by [deleted] shows up later. I really encourage you to read though the side bar. If you have the money+inclination, I'd really recommend you download Jason Fung's book on fasting protocols.Complete Guide to Fasting. Amazon referral link remvd Its only 10 dollars and it really lays out exactly what you need in an easy format to refer to.
Watch Megan Ramos's Ketofest speech video in youtube. She is Jason Fung's partner in the idm protocol. The first 15 minutes is basically her personal story from obese to healthy since she was patient 0 of Jason's fasting protocol. 24 mins in is basically a step by step guide on how to do it properly. 33 minute 45 she covers some possible common side effects and what you can do to help avoid them. All in all one of the most useful videos for what you are about to embark on.
Since you're 40 years old, when you do break your fast, metamucil is highly recommended past a 7 day fast. Dislodging an impacted stool is one of the more unpleasant possible side effects of this. Having to go to a hospital setting and have a nurse shove her arm into your rectum to remove a stool is NOT what I consider a fun exercise(unless that is your kink, i'm not trying to shame here). Please be careful to have lots of fiber before the fast and also after. Some folks recommend fiber during as well, but if you're doing a 7 day( what I think is a great target for a first fast ) you probably don't need to consider laxatives/bulkers for your stools.
Make sure you join the discord on the side bar. Theres some old guys like splat who's like 50 years old.
Jason Fung is a doctor who wrote a couple of books recommending fasting. He runs some kind of medical practice too where he uses fasting to help diabetic patients.
https://www.amazon.com/gp/aw/d/B01MF8SC2X/ref=mp_s_a_1_1?ie=UTF8&qid=1498713917&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=jason+fung
This book covers physical exertion a bit but great read.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
https://smile.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_i_acHwCb5CYRSV5
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&qid=1498139836&sr=8-1&keywords=fasting
I noticed when I did lazy keto Id have all kinds of problems. When I did strict Keto I had much better success because calories were low but I dont think I solved my hormone problems. The book goes into why calories in calories out doesnt work (even with Keto) (basically your body adjusts.)
However do fasting and your body has no other choice than to do what it was designed to do. When you are fasting it is supported to eat your fat stores because that is all that is left.
I guess I really already knew this but the book put it all together into one place where I was finally like.
"Ah HA! This makes sense"
Now I think I have final permanent control over my weight and a new relationship with food. I schedule when I am going to eat and ignore what I previously thought was hunger pangs.
I also dont worry about skipping breakfast AND lunch. (lunch is such an expensive pain in the ass anyhow.)
I dont worry about eating 7 small meals a day (That was so stupid it wasnt funny in retrospect.)
I also know why dieting leads to plateaus and weight gains. (Looking at my Myfitness weight graphs for the past 6 years looks like a map of the himalayas.
All good stuff. This fasting thing is powerful. I think I can live with 1 day normal eating then 65 hours of fasting until I get to a healthy weight.
The FINAL answer is whatever works or you, and depends on what camp you subscribe to.
For your best bet if you want a FINAL answer, I suggest reading The Complete Guide To Fasting (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012). Dr. Fung is cited a lot on here, and he makes a lot of good points in that book including why he sees fasting as either water only or water/tea/coffee without additives fasting.
There are several things to take into account:
Whether or not diet sodas are truly 'bad' for you not is still up or debate-the long term effects of some of the ingredients are unknown.
Whether or not the sweetness affects insulin levels.
Whether it affects what you eat while you're not fasting. For me, I LOVE Diet Coke, but I know I drink it I'm MUCH more likely to crave and then binge sweets and carbs later in the day, so I choose not to drink it during my fast. Occasionally I'll have it as a treat.
​
I wish you luck on your fasting journey. You've got this!!!
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
He is a Canadian doctor specializing in kidney functions/diabetes/weight management etc, and fasting is a major part of his protocol. He is really an amazing guy....I encourage you to look him up and find out more! r/DrJasonFung
I have been reading The Complete Guide to Fasting and they recommend that if you're struggling with 1 day, then you should try a 3 to 7 day fast. While counter-intuitive, the longer fast will reset your ghrelin (hunger hormone) production. The second day is actually harder, but then hunger disappears on the third or fourth day. After that, it becomes much easier to do 1 day fasts.
If you are going to choose a longer fast, I obviously recommend doing your research to stay safe. Do not overeat once you break your fast as you'll have some serious stomach pains. Light meal to start. If you get dizzy, you might need some salt. Coffee actually contains some sodium, but remember that coffee causes an adrenaline which can spike insulin - try space your coffees out between 4 to 6 hours.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/
Nope. But you could start with Bulletproof coffee in the morning and try to stop after a week or or or continue.
Check out the writings and podcast interviews of Dr. Jason Fung - https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Try intermittent fasting if you are only hungry once a day. Eat once a day and fast for the rest. You can work out in the fasted state. If morning is when you are hungry, then eat then. Once you get used to not eating three times a day, your brain does a flip and you don't even think about it. It becomes your new normal. Also, you may have to suck it up and start doing some cooking to bring some variety into your meals so they are more appealing. Most things are not very difficult to make, they just take a bit more time. Jason Fung (also a fellow Canadian) has a great new book about fasting. The Complete Guide To Fasting. Check it out!
Have you read The Obesity Code?
The advice in that book combined with these is what helped me the most:
The Complete Guide to Fasting
Eat to Live
How Not to Die
I eat maintenance amount of calories outside of my fasting windows. I also conduct my normal activities including exercising while fasting. Choose the fasting regimen that suits your lifestyle. In my case I pull a 48 hour fast each week and a 22:2 fast daily. The Complete Guide to Fasting by Dr Jason Fung https://www.amazon.com/gp/product/1628600012/ref=s9_psimh_gw_g14_i1_r?ie=UTF8&fpl=fresh&pf_rd_m=ATVPDKIKX0DER&pf_rd_s=&pf_rd_r=PC6NTEZT929KCHPDFY7C&pf_rd_t=36701&pf_rd_p=6aad23bd-3035-4a40-b691-0eefb1a18396&pf_rd_i=desktop is excellent.
Sure. It's not as hard as you would imagine. My first time trying longer fast, I went from my longest being 20 hours to 5 days. I still haven't gone farther than a week because I don't want to lose any muscle and I don't have that much fat to lose. The world record for water fasting is an obese man who fasted for over a year, btw.
So, I usually lift ~5 days a week. When fasting I completely stop lifting and just do some slow walking for a little exercise. Lifting frequently before and after fasts will prevent muscle loss. After the first day of eating again, my lifts are back to where they were or even higher.
Fasting is easier than you would imagine, it's just really boring. I have a small amount of potassium salt each day (lite salt) and caffeine/ephedrine in the morning (not necessary but helps with energy and appetite.) I don't really get hungry. Sometimes I get a 20 min wave of hunger but it goes away.
So basically just start a fast like you would, then keep going. It's easy but very boring. When fasting, my desire to eat food is more out of boredom than out of hunger.
This blog is where I studied before fasting:
https://intensivedietarymanagement.com/fasting-a-history-part-i/
He also has a book:
https://www.amazon.com/gp/aw/d/1628600012/ref=mp_s_a_1_1?ie=UTF8&qid=1480211182&sr=8-1&pi=SY200_QL40&keywords=fasting+fung&dpPl=1&dpID=51v35yZ51XL&ref=plSrch
And this subreddt is helpful;
/r/fasting
He means five consecutive days. In this passage he's just saying that a 5 day fast would be better, and probably easier. In his book he advocates fasts from 16 hrs to 14 days. According to him, a 7 day fast can be done once a month. A fourteen day fast shouldn't be done more than once every 6 weeks. Anyway, a 5 day real fast, once a month, is fine. His new book is great by the way. Can't recommend it enough.
http://amzn.com/1628600012
Animal products have more negative impacts to your health than positive. Not only do animal product cause inflammation but also cause cancer. Dr. T. Colin Campbell's book, The China Study concluded that animal protein, casein in this case proliferated cancer growth in all stages. Only plant proteins were found to decrease cancer cell growth. Of course doctors have been making correlation between animal products and coronary heart disease for years. This is due to the free fats from the saturated fats in animal products, which only exist in animal products. Animal products also contain no fiber, which is essential to digestive health. So no, there aren't many positive health impacts for animal products.
For many people, researching independent farmers is just not an economical or feasible choice. Most people are going to get conventionally raised animal products and vegetables. Unless you're heavily invested in the farming community, I doubt every farmer will fit into your checklist. What happens on farms, and what they say happens are not the same in many cases. Sure your checklist would be great in a perfect world, but it's really a drop in the bucket in terms of overall impact on the world. It takes about 1/6th of an acre to feed one vegan per year, ½ an acre to feed a vegetarian and 3 acres to feed a meat eater.
>Give their animals a better, statistically longer life and quicker, more painless death than anything they could hope for in the wild.
Only this part is needless. You can obtain every nutrient, mineral, and amino acid you need from a plant based diet. You can't humanely kill a being that doesn't want to die in the first place.
I started our debate with a question that you never answered. What is more important: your tastebuds, or an animal's life?
https://www.amazon.com/gp/aw/d/1941631568/ref=dp_ob_neva_mobile
Also, how do you know you won't be healthier on a whole food plant-based diet without trying it for a few months? What if your stubbornness is limiting you from feeling even healthier than you do now?
Do you have access to a library? I got this book years ago and it helped me get over some of the myths about women and weight-training/strength-training. There is A LOT of BS out there that leads women into doing some really counterproductive, inefficient things.
http://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC/ref=sr_1_1?ie=UTF8&qid=1404734314&sr=8-1&keywords=new+rules+of+lifting+for+women
I liked this book because it went into the physiology and psychology and then gave me a progressive routine. After this, I did New Rules of Lifting and P90X. Starting Strength is another great place to begin.
Oh man me too!
I've been doing this program: https://www.amazon.com/dp/B004IE9RGC/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
But I find for my IT band, it's the step-ups, step-downs, lunges (weighted and bodyweight), squats (weighted and bodyweight), deadlifts (one and two legs). I also foam roll extensively and that REALLY helps with the immediate pain and flexibility.
> Why do you apply studies that used non-ketosis diets to determine protein requirements for ketosis? Please tell me where in that link that it says the studies were carried out using ketosis. Isn't that like applying studies on petrol engines to diesel engines?
Because the results and recommendations in the studies, do not contradict the ones for a ketogenic diet. You seem to think that you need a lot of protein to need muscle, when in fact the studies shown that it is quite the contrary. And once keto adapted, you actually may need less, as a ketogenic diet is muscle sparing:
> Within the nutrition and dietetics fields, most advice on protein intake is based on the recommended dietary allowance (RDA) and daily recommended intake (DRI) values. These recommendations, however, were developed for the average weight stable, unstressed individual. Add any degree of energy restriction (i.e., for weight loss) or physical or emotional stress, however, and the RDA/DRI values become inadequate.
> Thus consuming somewhat more protein than the recommended dietary allowance is probably justified if you are losing weight or frequently doing high stress exercise.
> That said, however, significantly over-consuming protein can be problematic because some of these extra amino acids can be converted to glucose in the body, raising insulin levels, and thus driving down ketones and suppressing fat burning. Even if your goal is gaining muscle, there is a limit to how much new muscle protein can be added each day, and under most circumstances, this amount is relatively small.
> Over-consuming protein beyond the level that allows maximum anabolism in skeletal muscle thus puts a burden on the body to get rid of the extra nitrogen. Since protein is not a particularly efficient fuel source and for the reasons mentioned above, it therefore makes little sense to consume it in excess.
> For all these reasons, we recommend aiming for an intake in the range of 0.6 to 1.0 grams per pound lean body mass. The table below provides a few examples of protein intake ranges for men and women with different weights and body fat contents. The key point here is that while these protein intakes are above the minimum RDA values, they are certainly not high protein intakes compared to current standards. Note also that our recommended intake ranges are pretty wide, allowing you a fair degree of flexibility in choosing your level of protein intake.
> TABLE
Source: The Art and Science of Low Carbohydrate Performance, page 65-66
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> "A ketogenic diet can be very good for lean mass growth, while a high carb diet for total weight gain (meaning you will also gain fat)." <-- Please explain how a keto diet and carb diet of equal calorific surplus will result in different levels of body fat gain.
Here: (thanks /u/ashsimmonds, your book Principia Ketogenica is a wealth of knowledge. I'm sure you have a lot more references on this, as well as /u/Naonin.
> a) "Two very low calorie diets were studied, one high in fat and low in carbohydrate content, the other high in carbohydrate and low in fat.
The high fat-low carbohydrate diet resulted in a greater weight loss during the 2-week observation period, then significant rapid weight gain and urinary retention of sodium in subjects who returned to a maintenance diet. Fasting triglyceride and cholesterol levels declined to a greater extent following the high fat regimen. These changes reflected decrements in VLDL alone."
Effect of diet composition on metabolic adaptations to hypocaloric nutrition: comparison of high carbohydrate and high fat isocaloric diets. - 1977
> b) "Subjects overate different diets for 30 days by 1,000 calories a day more than they needed to maintain weight. On a standard American or a high carbohydrate diet they gained ~2.7kg, however on a high fat diet they only gained ~1.75kg."
Adaptation to overeating in lean and overweight men and women. - 1983
> c) "37 obese children were put on a diet of either ad-libitum very low carb or a low calorie balanced diet for 2 months. Subjects in the very low carb group lost ~5.2kg whereas the subjects restricting calories actually gained ~2.4kg."
Effect of low-carbohydrate, unlimited calorie diet on the treatment of childhood obesity: a prospective controlled study. - 2003
> d) "28 healthy, overweight/obese men and women were prescribed 2 energy-restricted diets: ketogenic, or low fat with a goal similar to accepted recommendations.
Daily calories on the ketogenic diet for the men were ~1,855 compared to the ~1,562 on low fat. A distinct advantage of keto over low fat was demonstrated for weight loss, total fat loss, and trunk fat loss for men. The majority of women also responded more favorably to the ketogenic diet, especially in terms of trunk fat loss. Resting energy expenditure was decreased with both diets as expected, but was better maintained on the keto diet for men only. Individual responses clearly show the majority of men and women experience greater weight and fat loss on a low carb than a low fat diet."
Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. - 2004
> e) "96 insulin-resistant women were randomised to one of 3 dietary interventions: a high-carbohydrate high-fibre diet, a high-fat Atkins diet, or a high-protein Zone diet. There were supervised weight loss and weight maintenance phases (8 weeks each).
When compared with the high carb diet, the high fat and protein diets were shown to produce significantly greater reductions in weight, waist circumference, and triglycerides."
Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. - 2005
> f) "The effect of a very-low-carbohydrate, high-saturated-fat diet on markers of endothelial function and cardiovascular disease risk was compared with that of an isocaloric high-carbohydrate, low-saturated-fat diet. Weight loss occurred in both groups and was significantly greater in the low carb group, BMI also decreased, with a differential effect of diet such that the reduction was greater in the low carb group. HDL cholesterol did not change with the high carb group, but increased with low carb. Triglycerides decreased overall, to a greater extent with the low carb diet.
A very-low-carbohydrate high fat diet with significant portion as saturated fat diet not impair brachial artery flow-mediated dilatation."
Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. - 2008
> g) "Subjects were put on a 20 day ketogenic or a low-calorie Mediterranean diet. Both diet protocols lead to a significant decrease in body weight, the reduction was significantly greater on keto. The ketogenic diet also lead to increased fat oxidation at rest without any effect on resting energy expenditure. Interestingly this effect was long lasting, at least for up to 20 days following cessation of the ketogenic diet.
Medium term effects of a ketogenic diet and a Mediterranean diet on resting energy expenditure and respiratory ratio. - 2012
And I especially like this one:
> h) "Reduced resting and total energy expenditure (REE / TEE) following weight loss is thought to contribute to the prevalence of weight regain after dieting and then resuming a normal diet.
21 overweight young adults were put on a weight loss diet, after achieving 10-15% weight loss they were put on a weight maintenance diet of the same calories, but consisting of either low-fat, low-glycemic index, or very low-carbohydrate. This was one in a controlled 3-way crossover design in random order, each for 4 weeks.
Compared with the pre-weight-loss baseline, the decrease in REE and TEE was greatest with the low-fat diet, intermediate with the low-glycemic index diet, and least with the very low-carbohydrate diet, meaning the low-fat diet caused as much as a 300 calorie drop in expenditure despite the same intake and activity levels as the low carb diet.
Effects of dietary composition on energy expenditure during weight-loss maintenance. - 2012
--------------------------------
I'm sure you can put two and two together and get your own conclusions.
Check this book out by one of our mods, Ash Simmonds:
http://www.amazon.com/gp/product/B00N0KGKNI
He has tons of links to all kinds of research.
I read a lot. I was in elementary school in the 1970s and it was all the rage back then to train kids in gifted programs in speed-reading, which my school did. I was the fastest reader, in fact I got a talking-to for speeding up the machine because it was going too slowly for me. :| I still read very quickly.
Most of the books I read have to do with religion and spirituality, like The Weapon, Resistance, The Four Last Things. Right now I'm deep into St. Faustina's diary. It's extraordinary.
In fiction I love classic literature, novels and short stories. Jane Austen, J.D. Salinger, Nathaniel Hawthorne. I have a particular taste for 19th century French writers: Honoré de Balzac, Gustave Flaubert, Victor Hugo. They motivate me to improve my French.
In non-fiction, I read about dog training and health, business, human nutrition and health, history and politics. Anyone struggling with weight loss might want to check out Dr. Jason Fung's The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended - good info there.
Currently on my to-buy list:
A Troublesome Inheritance: Genes, Race and Human History
The Power of Silence: Against the Dictatorship of Noise
I prefer paper books, they are dependable and unchanging. Ebooks may or may not be there later and you never know how they've been changed, or by whom.
I don't think any of that has to do with being an INTP necessarily, except maybe having a range of interests.
Why would the body choose muscle over fat? How would that help us evolutionarily?
How are ketones harmful for the body? And if they are, why does the body produce them?
&#x200B;
This book may help you: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
Purchase and read this book, it will explain everything:- https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
this! https://www.amazon.com/gp/product/B01MF8SC2X/ref=oh_aui_d_detailpage_o00_?ie=UTF8&psc=1
&#x200B;
OMG! That's like a scam website. Why don't you educate yourself and listen to some of Dr. Fung's video in youtube or buy Dr. Fung and Jimmy Moore's [book] (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29/ref=sr_1_1?ie=UTF8&amp;qid=1504794828&amp;sr=8-1&amp;keywords=dr.+fung). They present scientific evidence to dispute this nonsense easily. Also, visit the r/leangains sub
I see. One trick to regain the flavor of simple things is slowness. Chewing with curiosity, very slowly, trying to concentrate on how flavor change in your mouth with time. One hardcore advice is this
I know I'm late to the party, but you might enjoy reading Savor.
Your constant need to be eating might by psychological -- maybe you're doing other things while eating and thus not truly savoring and tasting the food. Check out these 2 books, they might have some answers for you:
Friends who have completed a 40 day fast, a handful on this sub here and here, as well as many over at curezone. I've read Dr. Joel Fuhrman's Book, whom you say you're a fan of. If you click on this amazon link, you will notice that the first bullet point states "How to use fasting to lose weight".
It seems as though you believe fasting is reserved for those with a disease? Well, the American Medical Association has declared obesity as a disease.
You also seem to need the approval of a doctor for an extended fast. I guess I trust my body to be able to take care of itself and burn the fuel that I've abundantly stored on my body as fat.
edit: Spelling.
Grain Brain, by Dr David Perlmutter http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Pure, White and Deadly, by John Yudkin http://www.amazon.com/Pure-White-Deadly-John-Yudkin/dp/0241965284/
And while you're at it, Grain Brain.
Grain Brain is also a great book that discusses research that has been done on how a low-carb/low-grain diet impacts health and brain function. The author talks about preventing dementia/Alzheimers through a keto-type diet. Highly recommended. Amazon link: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Your mother is SERIOUSLY out of date with her notion of cholesterol. The game-changing book Grain Brain thoroughly debunks the benefits (hint: there aren't any) of a low-fat, low-cholesterol diet.
If it helps, my mom is the same way and we nearly came to blows over it 6 months ago.
I tend to avoid grains as much as possible, just based on keeping control of weight (low carb ideas) and the info in the "Grain Brain" book.
But I really try to avoid gluten. I've never been tested for celiac-type allergy reactions to gluten. If I eat wheat/gluten I don't feel bad.
The key is when I stop eating gluten.
If I eat a normal diet with wheat (wheat is in lots of things) and then stop, within about a week I'll have changes in my brain and mood that are simply jaw-dropping. I've done this quite a few times and it's the same every time.
It's almost like having a dazed or hungover-type feeling removed. It's like someone increased my mental clarity three-fold and gave me 20 more IQ points.
It's bizarre because I never feel bad when eating wheat/gluten, but cutting it out is so dramatic that I avoid it -- and that's a real drag because wheat is in so many things and being gluten-free is a PITA.
Yep, grains cause inflammation in the body. Its pretty much a proven fact. Consistent results in lab mice, and anyone who honestly pays attention to their body can tell a difference. Don't get me wrong, I still eat bread and grains every once in a while, and thinks there's a place for them in an active persons diet, but there's no denying grains cause inflammation. This guy http://www.drperlmutter.com/ thinks all carbs, including grains, are bad, which is a bit overboard if you're an athlete or a moderately active person, but his book is quite interesting https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X There's a lot of pear-reviewed data about carbohydrates and inflammation in the book. A super interesting part of the book is when he started doing research on India, and noticed a large portion of Indian diets consists of carbs, but they have super low incidences of inflammation based diseases (Alzheimer's being the primary disease focused on), he finally made the connection that people in India also consume a huge amount of turmeric in their diet, turmeric is pretty much the best natural anti-inflammatory in the world. I could go on forever about diet and diet-related research. Anyways, glad you've made a connection with grains and your inflammation. If you noticed the dramatic difference as you stated, you very well may have a legit gluten intolerance. Maybe get tested? Here's the catch-22: if you keep going down the rabbit-hole of reduced gluten/grain intake, it will make it worse and worse each time you try to go back to eating bread/grains.
Here is what happened to me and what I have been doing. In August I was driving in SLC when a woman who was speeding ran a red light and t boned into my side. I bounced my head off the window real hard. TBI. I couldnt even talk without stuttering, real problems communicating. If regular fish oils bother your stomach, truthfully it is probably your diet. I started eating lean meats and vegetables and that is basically it. If I needed something sweet I would eat an apple. Read the book Grain Brain. Grains, wheat and sugar will fuck you up especially with a TBI. Get something called Digest Zen from DoTerra essential oils. Its got ginger, fennel, and a few other things that are awesome for your digestion. It you cant take the taste of the oil they make caps. Order some Lemon Balm, Passion Flower, and Kava (all of these are cheap on amazon) They really help me with sleep and mood. The thing that really made a difference and even improved my speech was acupuncture. Give it a try. My advice is to find a straight up Chinese guy as they are usually trained in Scalp Acupuncture. If you are getting the feeling that LSD can help, Micro dose at first. like half a tab. Test the waters before diving in. I hope this helps.
I read a great book before getting into medical school called, "Eat, Drink, and Be Healthy" by Walter Willett, MD. It does a great job of turning the food pyramid on its head and giving more of and evidence-based approach to nutrition with biochemical data and illustrations to help demonstrate the material. I highly recommend it for personal reading. Here's an Amazon link: http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420#productDescription_secondary_view_pageState_1416024688805
It’s ridiculous.
The best part is that every 30 years or so we go “oh shit, forgot the folate” but then we are all super confident that THIS TIME we have all the things you need shoved into the frankenfood.
For a lesson on what happens when you actually eat properly, read this book. Think no tooth decay, no cavities, no orthodontia, less infection, fewer cognitive problems...
good post, you've got some good tips in there.
on the nutricion i would add, don't forget about the fats. through paleo your main energyresource will still be sugar. and i believe that fat is the best fuel for humans. mostly animal (who have had their natural diet)
Weston A Price discovered this through observation en studying primitive people and their diets. He was also a dentist and intreged with primitive, way better teeth than modern man.
http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
I was diagnosed in 1996 (age 16) with relapsing remitting MS. I suffered with flare ups and complications every year for the next decade, but never sustained any permanent neurological damage. I got hit hard in 2006 which resulted in mild permanent disability. It was then that I decided to take the disease very seriously. I pursued many treatments, both conventional and unconventional. Here is what I did:
I'm happy to report that I had an MRI 2 weeks ago and I have NO DISEASE PROGRESSION AT ALL since 2006. I've been off of all pharmaceutical therapies since 2008. I am able to keep my disease at bay with my diet and exercise choices.
MS is not a very well understood disease. I think I've found a treatment that works for me, but your case may be different. The good news for you is that she was diagnosed early in life, which is usually correlated with slow disease progression.
Don't give up. There are lots of ways to approach MS treatments, and I encourage you to do research and experiment and find something that works for her specific case. Good luck.
http://www.amazon.com/Excitotoxins-The-Taste-That-Kills/dp/0929173252
Perhaps this book would help: Nancy Clark's Sports Nutrition Guidebook-5th Edition https://www.amazon.com/dp/1450459935/ref=cm_sw_r_cp_apa_esa2Ab4565Y72
Or maybe just use My Fitness Pal website to track your food intake and see what kind of nutrition you're getting into yourself.
Under eating is a common enough problem for those into fitness. Sometimes you gotta force some food into your gullet.
Perhaps you should prepare yourself breakfast before you go to bed so it's ready in the morning.
http://www.amazon.com/Clarks-Sports-Nutrition-Guidebook-5th-Edition/dp/1450459935
I have Prescription for Nutritional Healing and Staying Healthy with Nutrition which I'll use as references for basic nutrition. The second one comes off a bit too hippy-ish for me sometimes (they state one of the most important water-soluble vitamins is Vitamin L, aka 'love') however all-in-all it's a pretty solid resource for understanding the essentials. The book begins with a discussion on water, which I think is great as H2O is often left out.
I'm also particularly interested in sport nutrition, so I have also picked up Nancy Clark's Sports Nutrition Guidebook. I like glossing over the reference textbooks, then switching to Nancy's book to get her 'sports coach' perspective.
I'm not OP but my SO is working on their MS in Nutrition. I snagged this off the shelf and it's been very helpful Nancy Clark's Sports Nutrition Guidebook-5th Edition https://www.amazon.com/dp/1450459935/ref=cm_sw_r_cp_api_w.SuybAQNQEHV
The poor, misunderstood calorie :-)
I found "Becoming Vegetarian" to be a great, comprehensive, thorough introduction and reference book for the diet. Highly recommended, and good on you for wanting to research.
http://www.amazon.ca/The-New-Becoming-Vegetarian-Essential/dp/1570671443
You may want to take a look at this link to figure out what your BMR is: http://www.fat2fitradio.com/tools/bmr/. Your BMR (basal metabolic rate) is the number of calories you need to take in just to keep basic body functions going... basically, this is the amount of energy your body needs just to exist. I threw in some numbers based on what you have listed, and your current BMR is about ~1500 cal, which means you want to eat at least that much each day, just to keep your body going.
If you want to not jiggle, you may want to consider weight lifting, as well. You'll build muscle, which burns fat faster, and end up looking more "lean" and "toned." I read this pretty fantastic book called New Rules of Lifting for Women, and it's got a good nutritional plan and six-month weight lifting plan as well.
I hope this helps!
Theories on nutrition are numerous and it's worth your time to do some reading on sports nutrition, with a training schedule as dense as yours. IMO the two most important things are: as an athlete, make sure your [daily protein intake] (https://www.strongerbyscience.com/athlete-protein-intake/) is on point (1.5g/kg/bw is ok, 1g/lb is better), and favor more carbs [near the exercise window.] (https://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411)
If your muscles seem to start to run out of glycogen during training, it's probably because you are not refueling muscle glycogen stores adequately between training sessions. If you get hypoglycemic during training, it's probably because you did not eat enough solid carb/protein food 2-3 hours before (I find that light snacking like bananas or protein shakes 1 hour before also works, if you can't get a full meal in sooner.)
10.5 hours/week is a pretty high density training schedule so you need post-training carbs to [put that glycogen back] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/) into your muscles. Generally a good idea to get a protein/carbs meal in 2 to 3 hours before training if you can.
For water, about 1 ounce of water per kg of bodyweight per day is a common base recommendation but I find that on training days that is more like 1.5oz/kg.
As a heavyweight, I solve this somewhat complex problem by just eating all day, every day. Hope this helps.
According to the Nutrient Timing System, the ideal recovery beverage consists of the following:
I stick very closely to this because 1) they take a lot of care to quote a lot of research, a lot of which comes from the University of Texas and Vanderbilt University research departments and 2) I've had outstanding results with it. My "antidote" is 20 g whey, 12 oz milk and 4 oz frozen mixed berries and that's pretty close.
But I'm lazy, so generally, I'll wash down a combo capsule with 500 mg vit C and 400 units vit E with 20 g whey in water followed by a soda rich with delicious HFCS.
The amazing thing is that, before I started that, I got 2 colds/year, every year. Since, I get sick once evry 2-3 years and it's generally so mild I hardly notice it.
Dr. John Ivy's Nutrient Timing: http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1?ie=UTF8&amp;qid=1452351091&amp;sr=8-1&amp;keywords=nutrient+timing
This book is one of the most accepted texts in sports nutrition. Dr. Ivy has many, many moons of research that completely eliminate the need for any belief. Evidence, friend. Evidence.
Hey man, if you're up for it then nutrient timing is a great read. It answers all your questions about carbs and insulin as they pertain to muscles. You have to keep an open mind because some of their conclusions are contradictory to common accepted knowledge, but they have the science on their side. It blew me away!
http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1?ie=UTF8&amp;qid=1376546618&amp;sr=8-1&amp;keywords=nutrient+timing
Its definitely worth buying. u/Nimbah u/satthereonashelf Arnold Schwarzenegger wrote it for fuck's sake. Get the updated one though if you do.
The trick is to not copy it word for word, but to study his methods and techniques and adapt your training and nutrition to his ideas. Figure out a way to use them in a way that works for you, because what works for one person might not work for someone else.
Another couple good ones I like:
https://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1/165-0407129-1672854?ie=UTF8&amp;qid=1478043820&amp;sr=8-1&amp;keywords=nutrient+timing+book
https://www.amazon.com/Golds-Building-Training-Nutrition-System/dp/0809239477/ref=sr_1_1?ie=UTF8&amp;qid=1478043845&amp;sr=8-1&amp;keywords=golds+gym+mass+building
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1478043862&amp;sr=1-1&amp;keywords=strength+training+anatomy
I read Dr. Jason Fung's book on the subject "The Complete Guide to Fasting". He does a good job of breaking down the do's and don'ts of fasting and approaches everything from a scientific perspective. He runs a clinic that treats patients with advanced stages of diabetes with his primary tool being fasting to get their body's insulin regulation working again.
Here's a quick video from Dr. Paul Jaminet on the benefits of intermittent fasting. If you're down for something longer and denser you could watch this interview Dr. Rhonda Patrick did with Dr. Valter Longo (the professor of gerontology at USC involved in the fasting study I mentioned elsewhere in this thread).
I wouldn't look at the fasting subreddit as a source for information on fasting so much as a social support network for those involved in fasting. They're a great group that encourages each other even if there's a good amount of misinformation floating around. I blame most of that on the fact fasting is such a taboo subject.
With just those few sources you'll know enough to decide if you want to give it a try or not and be better educated on the risks and benefits. (You absolutely can kill yourself with fasting if you don't know what you're doing, so don't just dive in blind).
This article is the best I’ve read on the subject.
It’s a fantastic piece, and I would recommend that all women read it, but tl;dr – Intermittent fasting works until it doesn’t. Women as a whole seem to have a harder time with it than men, though there are plenty of women who thrive on it. As with anything in fitness, take it if it works for you and makes you feel healthy, and leave it if it doesn’t. Don’t try to force it if it’s not making you feel good.
That said, the fact that you’re concerned about an eating disorder being triggered is a red flag for me. Is this just a general fear because of not eating, or do you have a history? Because if it’s the latter, I’d be cautious. Personally I enjoy it largely because it means spending less time prepping food, and as a busy person find it easier to go about my work day without thinking about food all the time. I’ve also never been a breakfast person so IF feels liberating, that I suddenly have validation/permission to skip it.
If you want more details on the how, when, and why, I recommend this book. Personally I try to eat in a 1:30pm to 9:30pm window and fast otherwise (most of the time), but that obviously wouldn’t work for a lot of people. You do you.
For books I'd recommend The Complete Guide to Fasting by Dr. Jason Fung.
I do three 42-hour fasts a week. Basically I don't eat on Monday, Wednesday and Friday. The other days I eat in a 6-hour window, generally 8am-2pm.
I love it! I get a real energy boost at about hour 36.
When you are truly fasting, ideally in a state of ketosis, you are not starving or going into “starvation mode”. Your metabolism actually stays the same and can even speed up. When you are in a fasted state you are burning stored fat that you body is then using for most of its metabolic processes, for most people there is no shortage of body fat available for this process. This is different than when you are constantly in an underfed or calorie restricted state (as the biggest loser contestants generally are). Dr. Jason Fung gets into this in his book about fasting ( https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=nodl_) and here: https://idmprogram.com/fasting-myths-part-5/.
This is a book that was really helpful for me: <http://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702&gt;
I like this book, it is not directly about emotional eating but more of a mindfulness approach to eating in general.
https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702
Check out the book savour by thich nhat hanh
https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702
Good points. The water fasting is not my specialty, but I know a little bit about it and have done a few. I did an internship (rather than visited as a patient) at TrueNorth years back when in medical school. It's not going to appeal or be appropriate for everyone, but it does seem to be effective, especially for some conditions with a strong inflammatory component like Rheumatoid arthritis, large blood pressure drops (perhaps no surprise there) and Lupus. You have to have a bit of basic knowledge before embarking on something like that. It's still to gain widespread acceptance within the mainstream, but there is a growing evidence basis for it.
If you are thinking of water fasting I'd suggest going to TrueNorth, reading the Pleasure Trap, or Fasting and Eating for Health.
There are myriad benefits to fasting, for short or even extended periods. The book I read that changed my life about this is Joel Fuhrman's Fasting and Eating for Health
Ah alright, I'll look into that book. I get headaches on a near daily basis if that makes any difference (maybe it's dehydration like you said?)
As for nausea, I guess that could also be dehydration, I don't know. I talked to my family to see if I have any allergies we aren't aware of.
I was going to get this book before I do a fast longer than 3 days, but thanks for all your help.
Be there for him and help support him emotionally. Help him have fun.
I would also buy your brother this book as it would help him greatly.
https://www.amazon.com/Fasting-Eating-Health-Medical-Conquering/dp/031218719X
I have seen lot's of people heal arthritis through lifestyle changes.
“People do not get diseases, they earn them!” With few exceptions, (accidents do happen!) our daily choices—the foods we eat (or don’t eat), the activities we do (or don’t do), the thoughts we harbor (or release), the actions we take (or don’t take) are what create the body in which we reside, and determine if it is healthy or diseased. The adage “By age 20 you have the face that Nature gave you; by age 50, you have the face your choices gave you” is, indeed, true—and holds throughout the body. By age 50, we have the arteries, the heart, the skin, the colon and the brain that our choices have given us."
some very longterm and trustworthy sources:
https://www.amazon.com/Science-Fine-Art-Fasting/dp/1614274487
https://www.amazon.com/Rational-Fasting-Physical-Spiritual-Rejuvenation/dp/099065642X/
https://www.amazon.com/Fasting-Eating-Health-Medical-Conquering/dp/031218719X/
https://www.amazon.com/Fasting-Breakthrough-Deliverance-John-Eckhardt/dp/1629986461/ - unsure on this one
Fasting and Eating for Health: A Medical Doctor's Program for Conquering Disease https://www.amazon.com/dp/031218719X/ref=cm_sw_r_cp_api_i_ya-OCbN5VZD2K
I lost my extra weight over a year through a diet change and water fasting.
I eliminated:
I added fish back. I now eat meat only about twice per month.
My diet is based on vegetables, legumes, nuts, seeds, fruits, and limited grains. I avoid processed foods whenever possible, and cook almost everything from scratch.
These books were interesting, even though I don't think they are exactly right in their conclusions:
I try to stop eating at 4 pm, fasting until morning.
I was obese but now I'm at a normal BMI.
I think that if one wants to change the results of one's lifestyle, the lifestyle has to be fundamentally changed. Slapping a bandaid on it never worked for me.
You must be a Monsanto shill! For anyone else who may be reading this, there are quite a few books written that talk about how bad for you grains are, and many of them mention legumes, as well. Deadly Harvest: https://www.amazon.com/Deadly-Harvest-Intimate-Relationship-Between/dp/0757001424. The Perfect Health Diet: https://www.amazon.com/Perfect-Health-Diet-Regain-Weight/dp/1451699158/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1483807336&amp;sr=1-1&amp;keywords=the+perfect+health+diet Grain Brain https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X
and Bulletproof https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade/dp/162336518X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D162336518X: https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X are just 4 of many. Oh, and I can't forget the Paleo diet book! https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D0470913029. These books all have hundreds of comments from people claiming their health improved after cutting out legumes and grains. I personally went from being very, very sick on a mostly vegetarian diet high in grains and legumes to almost cured of my illness after cutting out the grains and legumes completely.
The research is all over the place right now, there's a book titled "Grain Brain" which subscribes to that theory. Here's the book:
https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
I personally think that all of the processed foods we eat may one day be linked to Alzheimer's, there are just too many chemicals in all of it. I like the study that says red wine helps ! :)
Hey man, first of I want to say I'm not a doctor, I've haven't researched what Im about to mention and I could be completely wrong.
But, although I haven't heard of anything that can reverse Alzheimer's I have heard from multiple sources some things that can slow down its progression.
The thing I've heard about most is MCT oil, this a concentration form of coconut oil, taken daily can apparently slow down the development of Alzheimer's and one person even claimed it stabilised her husbands condition (meaning it wasn't progressing at noticeable rate anymore atleast in comparison to how it was previously).
The next thing would be to cut out gluten. I know this sounds like hippy bullshit and it may well be but its pretty much accepted now that Alzheimer's is basically 'type 3 diabetes' and is influenced by diet (not implying that it is 'caused' by diet but that diet can certainly exacerbate it and make you more likely to develop it if your already susceptible).
One book that I have recently read that talks extensively about it (also listing many studies which many be of interest to you) is a book called Grain Brain.
Normally I would be very hesitant to even mention things like this as I haven't researched the topic extensively but if I was in your position I would probably want to explore all avenues and its in my humble opinion that this area might be worth a week of your time to look into.
I wish you and your family all the best man.
I never said carbs are the worst thing you can put in your body. That would likely be sulfuric acid or arsenic.
Read through some of these articles citing dozens of randomized studies.
http://tomnikkola.com/what-do-18-studies-say-about-low-carb-diets/
"Greater weight loss and fat loss than reduced-calorie, low-fat diets, even when those following a low-carb diet are allowed to eat as many total calories as they choose"
---------
http://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy
"The low-fat, high-carbohydrate diet… may well have played an unintended role in the current epidemics of obesity, lipid abnormalities, type 2 diabetes, and metabolic syndromes. This diet can no longer be defended by appeal to the authority of prestigious medical organizations."
-------------
http://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/
"Conclusion: The low-carb group lost significantly more weight (about 3 times as much). There was also a statistically significant difference in several biomarkers:"
"Conclusion: The low-carb group lost more weight (2.2 times as much) and had significant reductions in blood triglycerides. HDL improved slightly in both groups."
-----------------------
http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
>Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X/ref=sr_1_1?ie=UTF8&amp;qid=1396899463&amp;sr=8-1&amp;keywords=grain+brain
> Good Calories, Bad Calories
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1396899524&amp;sr=1-1&amp;keywords=good+calories+bad+calories
> Sweden
http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/
Note: Pretty much type "Sweden" + "Low Carb" and you'll find tons of google results.
There isn't any reason I know of that would make IF not appropriate for females. Your body might also be super efficient and make really good use of the calories you give it. I'm not a huge fan of calorie restriction and it's hard when you are exercising as much as you are, but maybe try restricting calories to the low end of your range for at least one week. See if you can do it for 7 days and if there is any change (maybe start after your marathon). If that still isn't working, I would venture to guess that there is something else going on with your physiology. Have you tried a gluten free diet? Some people have extreme gluten sensitivity that can affect fat retention, especially visceral fat. A keto diet is 90% of the way to gluten free so switching over shouldn't take too much effort. Check out the book grain brain or wheat belly for more information and the science behind gluten.
Edit: Links
http://robbwolf.com/2011/01/12/hey-robb-this-person-said-gluten-free-diets-are-bogus/
And according to Grain Brain gluten sensitivity is not only about celiacs. In fact, the problem may be much more prevalent
I'm reading Grain Brain
and
Alexander Hamilton
Actually, if you are reading Good Calories, Bad Calories, you can skip Metabolic Typing Diet. MTD is just another system to help you determine how your body processes fats and carbohydrates, which imho is the big variable when it comes to diet. But GCBC covers that along with updated information.
IIRC, GCBC also recommends starting with a super low-carbohydrate diet for a few weeks and then introducing carbs until you start to feel funky again, then pulling back til you feel better. This is pretty common practice for a lot of dieticians now. Incidentally, Taubes wrote a follow-up called Why We Get Fat and What To Do About It.
which is a bit of a rehash of GCBC but focuses more on putting the knowledge into practice. IMHO both are worth reading.
I'm also a huge fan of David Perlmutter's Grain Brain, which talks about the link between carbs and the brain and brain disease and imho is really worth a read. It has a couple of follow up books too (Brain Maker about the vital role that gut flora plays and Grain Brain Cookbook).
Since embarking on my nutritional journey, I discovered I have a gluten allergy (explains all those times I fell asleep at the wheel after eating a sandwich). I cut out grains for the most part and eat primarily protein and veg, very little sugar, definitely no refined sugar.
My mood is better and more consistent, brain fog is gone, weight is easier to maintain, and I have more lasting energy.
It's unfortunate that institutions like the FDA and AHA (who are backed by industrial farming corps) hammered the American public with the lie of the one-size-fits-all Food Pyramid and low-fat, "heart-healthy" diets & that the word "diet" carries a connotation of weight-loss instead of health.
Our generation is paying for it with our health.
That's more like it.
For anyone else who is interested this is the book DP is referring to: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X.
Even though I agree with your overall advice, it still rubs me the wrong way when arguments are phrased in the way you did just now.
"These are the most pervasive of diseases in the modern age. So it seems reasonable to advise people to stay away for a day. Whats the worst that can happen?"
Reason is subjective, and one shouldn't assume that theirs is shared by others, even if they are members of the same community.
Now, why am I coming at you like this? Because when it comes to health related issues and advice, it needs to be solid with very little room for misinterpretation.
So if you could humour me, give us a quick 'idiots guide' run down of your argument. I have been considering this to a certain extend (fasting) but strongly believe that our problems are from over-consumption, not from simply ingesting sugar & grains, otherwise why eat at all? (not eating for your whole life is a reality, i know, but not very realistic for most of us westerners :-p).
So yea, I am the idiot who needs the simple explanation.
Read the book Grain Brain
Chestia e ca dureaza foarte mult timp pana cand efectele sunt vizibile, daca n-ai boala celiaca de ex. poti sa mananci paine fara simptome, dar glutenul provoaca probleme la toata lumea. Exista multe studii stiintifice noi care explica mecanismele astea, dar va dura mult pana cand se vor traduce in recomandari dietetice. Problema e complexa, poti sa incepi aici, sau aici, probabil gasesti cartea si pe torente daca nu vrei sa dai banu. :)
Glutenul nu e singura problema, eu cred ca excesul de carbohidrati in dieta si insuficienta micronutrientilor e o problema la fel de mare. Ce procent de carbohidrati poti sa tolerezi fara probleme depinde de mostenirea genetica, varsta si alti factori, Romania e campioana Europeana la diabet deci probabil nu stam grozav la capitolul asta. 13.5% din populatie are diabet si probabil inca 25-30% au "sindrom metabolic" sau pre-diabet. (in SUA si in Orientul Mijlociu e mai rau!) Din pacate diagnosticul de diabet se pune foarte tarziu, cand glicemia ridicata in sange persista pana dimineata inainte de prima masa, asta se intampla dupa 10-15 ani de pre-diabet in care iti stresezi organismul cu cantitati mult mai mari de zaharuri decat poti sa procesezi.
Read Grain Brain. It's written by a neurologist and is fascinating.
If you are interested this is a great resource: http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1409701073&amp;sr=1-1&amp;keywords=eat+drink+and+be+healthy
A good book to read regarding what is healthy/not healthy is "Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating" They debunked the egg yolk myth.
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
by M.D. Walter C. Willett
The book discusses a wide range of health impact from diet, most-import first. They cite primary research and discuss as effect sizes for each recommendation, and present a discussion of the strength of evidence. In fact, the entire Chapter 2 is dedicated to deepening the reader's familiarity with issues of strength evidence.
In my humble opinion, this book is vastly better than The China Study. Eat, Drink draws from a wider base of studies, and it deploys methodological care to ensure that each of its recommendation is delivered with a thorough description of the scientific evidence.
Follow the harvard school of medicines food pyramid. Additionally read their no frills book
.
Hope things get better for you.
:Make sure you don't have a condition. Beyond that wake up the same time everyday, cut out lights when it gets dark. Get lots of light regular light everyday.
: All exercise is equal for purposes of health.
-> in a nutsehll: its probable best to each lots of vegetables/fruits of various colors, good fats and lean meats.
Summery: All diets are good assuming you consume less calories**, i personally find it easier to consume less if i eat just those things aforementioned.
good luck
**within reason...
> It's pretty certain that modern diets result in more malocclusion than ancient diets did
Bingo. Weston price has a great book that'll open your eyes.
https://www.amazon.ca/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
First, let me say, I cannot really provide a solution for you, but I can share what has worked for me. I have not been as overweight as you but I have at times in my life been significantly overweight (not in mass but in % body fat) and as I am becoming older, I had found it increasingly difficult to control. My point is, you need to try things to see what works for you. Keep a daily journal of how you feel (energy, attention, brain function, etc) so you can do some experiments on yourself.
What has worked for me is adopting (what appears to be the latest fad) the paleo/evolutionary fitness model for diet and exercise. I eat little or no processed foods (e.g. read Pollan, and other rules of thumb...if it doesn't spoil, don't eat it, never shop in the inside area of the supermarket, if it comes out of a box, don't eat it, etc.). I don't drink soda, juice, or anything with sugars (just unsweetened coffee or tea, water). I eat a lot of meat, eggs, fish (no worries on fat content...my favorite lunch is a sandwich from the local deli called the Three Little Pigs, without the bread, it is smoked ham, pork bbq, and bacon). I eat some dairy, primarily full fat and fermented, like Fage Total plain yogurt (with a little fresh fruit and shredded raw coconut). I eat all my favorite vegetables slathered in full fat butter (from the farm if I can get it). This may sound like a low-carb, Atkins type diet, but it isn't. That isn't to say going low carb won't help you lose fat quickly. Nevertheless, it isn't the main point. The main point is to eat as our ancestors did some 10,000 or more years ago, as evolution has not caught up with our recent use of grains in our diet and certainly not processed foods. Another thing I do is intermittently fast. At first somewhat forced, but now just because I am not hungry. I can typically eat dinner (say around 5pm) and not eat again until around lunch the next day.
As far as exercise, I avoid long aerobic activities unless in pursuit of yard work, handling the kids, or sport (like tennis). No treadmills, distance running, or biking. I do walk or ride a bike for transportation, but I am not getting winded. I do lift weights, usually once a week, using only large muscle groups and free weights, and very intensely. It takes about 20 minutes, but given its intensity it is brutal...but over quickly. I introduce a bit of randomness into the exercise frequency and variety of exercises (e.g. maybe twice in one week, maybe I will do a bunch of pull-ups one night or push ups). Sprints are intermingled with this, sometimes just as part of playing with the dog. Again, the point is to expose the body to stresses in an irregular but intense pattern, as perhaps were encountered by our ancestors.
The result is that I am probably a month away (after approximately 9 months total) from having washboard abs, I have great energy levels, stamina and focus. I no longer wake up with aching joints. I don't get low energy levels after eating (unless I really stuff myself). Keep in mind, I am in my 40s. I was 210 and very soft and pear shaped when I started, now I am 185 and back to a youthful V shape.
The only negatives I can speak to is a diminished ability to find quick and convenient food sources and missing bread, pasta and a pizza once and a while. I really don't miss sweets, but I don't think I was that hooked on them in the first place.
Finally, let me give the sources that drove me in this direction. Take a look and see if you are interested in trying it. As I said, I can't say that it will work for you, but it has worked for me.
Websites:
Art Devany http://www.arthurdevany.com/ Evolutionary Fitness
Keith Norris http://theorytopractice.wordpress.com/
Mark Sisson http://www.marksdailyapple.com/
Richard Nikoley http://freetheanimal.com/
Seth Roberts http://blog.sethroberts.net/ (more about self-experimentation and the value of fermented foods)
Weston A. Price Foundation http://www.westonaprice.org/
Books:
Gary Taubes, Good Calories, Bad Calories
Little, McGuff Body by Science
Weston A. Price, Nutrition and Physical Degeneration
Mark Sisson The Primal Blueprint
The one person not mentioned here is Doctor Weston Price, who found the National Dentist Association, going around the world studying how native diets maintained good dental health vs. first-generation city-folk of those same natives whose oral health went to total shit (see: https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206).
Another good book introducing the good Doctor is Cure Tooth Decay by Ramiel Nagel (https://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1495742737&amp;sr=1-1&amp;keywords=cure+tooth+decay)
My sister has cytochrome P450 deficiency and my dad has diverticulitis. It's no wonder i also have nutritional issues.
Our modern food supply is compromised in a variety of ways and that does not help people like us. Irradiation, pasteurization, and antibiotics in foods disturb or just destroy natural bacteria, enzymes, and other things that help us digest food.
Your best bet is to follow the paleo line of thinking and eat whole, unprocessed foods as much as you can. I myself spent many years unlearning the junk food mentality and it was hard, but very much worth it.
The paleo people and the naturopath people have some good advice. They can be hit or miss, but there are a few of them who respect actual science. Here are a few people to look into:
Dr. Rhonda Patrick ( my favorite, and she is a real aspie science geek )
Robb Wolf ( one of the most science minded paleo guys out there )
Eric Berg ( very hit/miss, and gives out faulty advice regularly but has some good leads for starting your own research)
And if you want some information on what vitamins deficiencies can cause, check this stuff out. It will blow your mind:
https://www.youtube.com/watch?v=OvQ5F6GCfgI
https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206/ref=sr_1_1/145-3313227-7006032?ie=UTF8&amp;qid=1494665888&amp;sr=8-1&amp;keywords=weston+price
There's lots of proof.
Also a great book.
But if you really want to learn about food, you have to go to the source in my opinion.
I don't really want to get into a reddit discussion today but I would argue that happiness, peace, and justice are almost entirely cultural achievements (animals don't choose to be happy or sad, it's a reflection of their environment/situation), and technology has the power to affect those three principles in a very profound way. Our culture also largely dictates our direction and use of technology. So I do agree that "being just" and "being technologically advanced" are divorced, but they still can affect one another greatly, which is why I think that pre-civilized cultures can be "truly progressed" without advanced technology. What I mean is that technology can be a real boon and a great weapon against our progress towards betterment. I mean just one immediate example would be that we may destroy ourselves in a matter of decades if we keep up global warming -- that's a direct result of our advanced culture and could literally destroy us. Is that advanced, true progresson?
A definition of culture:
> "that complex whole which includes knowledge, belief, art, morals, law, custom and any other capabilities and habits acquired by man as a member of society."
covers a great deal of peace and justice because we literally cannot exist without a culture because we cannot divorce ourselves from our neighbors in a meaningful way.
You mentioned peaceful and advanced... again, you haven't described what "advanced" means. Do you just mean technologically advanced when you say that?
I'd also recommend checking out some books and documentaries on (isolated) indigenous people if only because it often describes just how incredibly healthy and happy they frequently are. Not all of them, of course, but there are many good examples. Plus it's just interesting to see totally different cultures from our own. One I've read recently that had a very strong impact on my worldview was Nutrition and Physical Degeneration -- I've never had any interest in dental health but still found the book just amazing (my mom is a nutritionist and had it laying around).
I'd doubt the total veracity of this video, but it was also incredibly interesting. Plus boobs.
And some favorite movies/documentaries that illustrate my point: Koyaanisqatsi (which is part 1 of a trilogy), Baraka, and Samsara.
I've read various "tales" of hunter gatherer using astral projection to watch over their bodies as they sleep, so that they don't get eaten.
Can you prove it? No. Does it make sense that people who lived in constant communion with the earth, whose intuitive abilities were often far beyond our own, who perceived no separation between the worlds of spirit and matter, between self and other might have no need of a formal type of meditation or "union".
Most hunter gatherers societies had loads of free time, smoked hallucinogens or ate mushrooms, had highly cultivated sense of intuition, and talked directly to their various gods in and out of altered states, knew dreams as part of a single continuity and not some "brain fart" or something to be ignored as many of us do in modern civilized society.
There were also highly barbaric groups that did horrible horrible things to each other, some of them while high on mushrooms, as sacrifices to their gods.
It is fair to say that formal meditation comes with the farmer/settler lifestyle.
In my biased view, the consciousness of hunter gatherers ( and I may be way off on this) but the pre-industrial tribal cultures before they encountered agriculture, technology and what have you, lived somewhat closer to how animals live (and this is NOT meant as an insult) in that they would more directly perceive their environment, and be able to pick up on many things that we would rely on technology for, or intellect and reasoning to "work out". Where as tribal cultures often were able to see stars much further away than we can, they had better eyesight, often could find water and food sources by first seeing in their dreams or out of body states, and then travelling there (a far more efficient method that guessing) as well as being able to directly feel various electro-magnetic currents that run from the earth and into our bodies through our feet, such as modern water diviners are able to sense.
I don't idolize hunter/gatherer society, there are many aspects to it that I find horrific and repellent, cannabalism being one of them. However, in all physical respects, primitive tribes are our physical superiors in nearly every way, for anyone who reads "Nutrition and Physical Degeneration" by Weston Price with its numerous records of pre-industrial h/g societies and photographs of skulls and skeletons which show better bone formation, wider jaws, lack of tooth decay and vastly stronger bones from diets higher in bio-available calcium (not synthetic) this is self-evident
http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
Please don't accept anything I have to say, but look into it for yourself.
thetimeisnow: ^^original ^^reddit ^^link
http://www.amazon.com/Excitotoxins-The-Taste-That-Kills/dp/0929173252
yes! I stopped using regular toothpaste and mouthwash, and my tooth sensitivity disappeared. I use the herbal tooth powder and blotting brushes (absolutely essential for great gum health) at the Holistic Dental Store. I also followed the basic protocols in this book but you can even find the information online. It basically touts raw milk, cod liver oil, eggs, dark leafy greens, liver and no wheat bran as a way to reverse tooth decay. My teeth regrew their enamel and for the first time in my life, my gums didn't bleed when I went to the dentist a few months ago :)
If you really hate the dentist so much, make him obsolete.
You seem like a person who might benefit from https://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607
Even if you don't buy the premise, you'll learn something about improving your diet to improve oral health.
I see. I have read a book called cure teeth decay and the author's main premise was diet can have a restorative effect on teeth. I am sceptical of this but he has some solid points.
https://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607
Using sensodyne pronamel toothpaste can reduce some sensitivity. From my understanding, a broken tooth shouldn't hurt unless a nerve is exposed... in which case a root canal is required. I have a lot of dental problems and I can't pay for my treatments up front, so I use CareCredit. It's pretty much a credit card for dental work. But I can make small, affordable payments each month. Additionally, this might help: http://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1373969399&amp;sr=1-1
https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook-5th/dp/1450459935
I heard the author give a talk about nutrition for rowers and she really seemed to know what she’s talking about, so much so that I bought the book on the spot.
Nancy Clark's Sports Nutrition Guidebook-5th Edition https://www.amazon.com/dp/1450459935/ref=cm_sw_r_other_awd_8LR6wbPRE4AMK
This book on amazon is pretty inexpensive and the author appears to be an RD and CSSD (Certified Specialist in Sports Dietetics) Looks like the reviews are pretty positive, too
I'm just responding to your statement that type of food is irrelevant. You can understand that there will be a different effect from eating sugar vs a normal meal, you need to extent that logic and realise that there is also a huge difference between the response of eating the same calorific value of fat vs carbs.
Fat deposition is highly dependent on the macro-nutrients in the food people to eat. Gaining weight is almost always a result of poor food choices as opposed to overeating. A calorie is not always a calorie.
https://www.amazon.com/poor-misunderstood-calorie-calories-proper/dp/1453843612
Gram for gram, krill oil is apparently superior to fish oil , but it’s proportionally more expensive… might be more economically efficient to just take a higher dose of fish oil. The higher antioxidant content of krill oil might not be that important because oxidized fish oil doesn’t seem to be bad for you. Personally, I’d just eat more salmon. Not sure why, but fish oils from fatty fish seem to be better (gram from gram) than those from supplements.
In short, yes, you can definitely do it on a keto diet. Total protein intake and nutrient timing are two important factors; there are a few chapters in “The poor, misunderstood calorie” dedicated to the topic.
http://www.amazon.com/poor-misunderstood-calorie-calories-proper/dp/1453843612/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1341636535&amp;sr=1-1&amp;keywords=the+poor%2C+misunderstood+calorie
The poor, misunderstood calorie
The poor, misunderstood calorie
Upvote for this based on the authors' other book
Becoming Vegetarian
This book has entire chapters dedicated to vegetarian pregnancy and vegetarian early years.
'Becoming Vegetarian' - Melina & Davis
Found this to be a good book recommended to me here on reddit. Offers an unbiased look at our body's needs and how to fulfill them through a vegetarian diet.
Might I also recommend a different take on this, one that stems from balancing the many needs we have from our food - nutrition, convenience, social life, health/fitness and cost:
"Vegan Before 6" - Mark Bittman
I recommend reading The New Becoming a Vegetarian and Eating Animals. The first one will get you up to speed on how to get what your body needs without meat, and the second one will help you learn how to talk about it when your family and friends give you shit. Good luck and congratulations!
This: http://www.chapters.indigo.ca/books/Nutrition-Now-Judith-E-Brown/9780495388821-item.html?cookieCheck=1
and this: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944
Watch This! :) I also have this and really like it. The balance balls come in sizes based on height. My SO has the blue ball and I have green/teal, and the purple ball is the smallest. What's great about it is, if you feel you need more of a challenge than the band is providing you can buy dumb bells as you increase in strength.
Also, if you've interested in strength training I really recommend this book. It has a plan and for those who do not have access to a gym, there are modified exercises. I've read it a few times, marked it up, and passed it along to a friend who is going to be doing it with me. If you haven't heard of it yet lurk around r/fitness. It's full of some awesome, supportive ladies!
By the way, you look great!
I hit the gym three days a week and do a full weight circuit. Bench, rows, pull-downs, squats, lunges, hamstring curls and all the assorted ab work/minor lifts I can pack in. I try to be in and out of the gym in less than an hour, lift as heavy as I can for 3 sets of 10 reps and then get out.
I can't stand doing cardio on machines but that doesn't matter too much since I bike commute everywhere.
You might like the The New Rules of Lifting for Women, the book is very helpful and the workouts are quick.
Lifiting is an intense workout if you lift heavy enough!!
search around, look at /r/xxfitness and you will find tons and tons of stories about how lifting heavy helped women reach their goals. I'm not one of them yet but I know once I get to about your weight I'm going to start eating at maintenance and (continue to) lift heavy to get what I want.
You don't need to run for miles and miles everyday to get a smaller waistline, especially if you hate running. Lifting doesn't just help your arms :)
Honestly consider getting this book http://www.amazon.com/New-Rules-Lifting-For-Women/dp/1583332944
It will explain a lot about how lifting can help you.
The idea behind a recovery shake is that you drink something with a 1 to 3 or 1 to 4 ratio of protein to carbs after your workout when your body's insulin sensitivity is very high. This gives you a big insulin boost and puts your body into recovery and growth mode. It literally flicks a switch. You're going to be insulin sensitive after your lifting and probably a little more so after your cardio, so I'd just drink it after your cardio.
A separate issue is whether you're getting enough calories and your macros are at the levels they need to be. What I mean is that you need to make sure that your muscles are fully fueled up before you lift and then run and that you're getting enough protein and carbs. If you're calorie deficient or getting too little protein, that run is really going to impact your lifting growth and recovery. So make sure you consider that too. The recovery shake is really just the thing that throws the recover-mode switch.
Source: (not an affiliate link) http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1
Must-reads for people searching for in-depth material (that still remains 100% relevant) on nutrition.
Nutrient is a short and compact book discussing nutrient consumption and it's timing. It introduces the pre- peri- and postworkout nutrition info.
Ketogenic diet by Lyle McDonald, on the other hand is a more massive book (couple hundred pages. Half of the book discusses the ketogenic side of diet and nutrition and half of it consists of nutrition's effect on your body (consume X and Y happens in your body).
I read ketogenic diet couple years ago, even though I didn't even consider going on ketogenic diet. Along the Nutrient timing it's the best fitness/nutrition book I've ever read. Everything is backed up with scientific research but it's still written so non-academic/scientific people can still read it.
Still got Nutrient timing in the bookshelf and Ketogenic diet as pdf.
This is the book from where the idea of "anabolic window" comes. Based on their research, Ivy and Portman recommend a 3:1 to 4:1 ratio of carbohydrates to protein consumed within 45 minutes after a workout. The problem with their research is that no one else has been able to duplicate their findings.
edit: bad link
I've read and learned a bunch from Nutrient Timing and also a book titled Thrive (which is a vegan perspective on fitness nutrition).
I just bought starting strength and I am starting it next week. Do i really need to eat 6000 calories? I'm 5'9" male who weighs 147 lbs and has ~11.6% body fat as measured by a caliper. The Cunningham equation says I need 2800 calories, while mark says the minimum needed is 3500 calories. I'm really confused about nutrition. Every one says something different. Also, have you heard of nutrient based timing?
http://www.amazon.com/gp/aw/d/1591201411/ref=mp_s_a_1_1?qid=1371273599&amp;sr=8-1π=SL75
when squatting and deadlift ing what am I supposed to do with my abs?
Good and informational read in response to your question: http://www.amazon.com/gp/aw/d/1591201411?pc_redir=1405400948&amp;robot_redir=1
If I remember correctly, it's either a 3:1 or 2:1 ratio as far as protein and sugar ratio goes.
Lifting will give you some test boost, but will not make a miracle. Your test is pretty low for your age, maybe you should consider TRT. If you go the TRT route, get the BEST doctor you can get, if you screw with your hormones, depending on what you do, theres no going back. And research a lot before doing it. Read books, good articles. Clomid is a nice help for now.
Some things other than TRT to check:
https://www.amazon.com.br/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
http://www.artofmanliness.com/2013/01/18/how-to-increase-testosterone-naturally/
https://www.t-nation.com/pharma/complete-guide-to-t-replacement?utm_source=facebook&amp;utm_medium=social&amp;utm_campaign=article4341
healthy as it promotes autophagy. this seems to be accepted as the de facto guide to fasting these days: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012 i try to do one 24-hr fast weekly.
I found this book super helpful. It led me to his website which also has a ton of the science references on extended fasting.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
I started 5 months ago with intermittent fasting. I remember how hard the 1st day was just making it to lunch. Then I started doing 20/4 and then I added fasting all day on Monday. I could not get past the 24 hour mark without a snack at first. Jump now to May and I can do 48 hours easy. It is like so hard at first but the more you practice the easier it gets. So I will just keep practicing and upping my goals as needed. I think If I ever get to 5 days I would be satisfied and not push past this. No reason for me to ever past 5 days. After a two day fast I always have much more energy and I feel young and so much better than my 52 years.
I plan on ordering this book http://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
You should just purchase and read this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=mp_s_a_1_2?keywords=fasting+code&amp;qid=1568250629&amp;sr=8-2
Dr. Jason Fung on YouTube! He also has written a several books.
I think this contains just about everything you need to know in regards to fasting.
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https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
This one?
the bare minimum entry into intermittent fasting just requires that you not eat before 11am or after 7pm. If you do that, you're technically doing "intermittent fasting" to get more aggressive, just shorten that 8 hour window to an 6 hour window. The idea, is that the longer you fast the more benefit you can potentially gain from it.
I'd recommend you check out this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_3?ie=UTF8&amp;qid=1538061608&amp;sr=8-3&amp;keywords=guide+to+fasting
or the great resources at /r/intermittentfasting
This is also an excellent resource. https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&amp;qid=1492911154&amp;sr=8-1&amp;keywords=complete+guide+to+fasting
Yep, love it! Intermittent fasting has changed my life for the better in a number of ways and I've lost 30kgs using it. Not for everyone, but there's many forms of intermittent fasting you can use based on your goals, existing condition, and current lifestyle.
Our introduction to the topic was the 5:2 diet Michael Mosely wrote about in "The Fast Diet" (https://www.amazon.com/FastDiet-Weight-Healthy-Intermittent-Fasting/dp/1476734941). But the thing that made it all click for me was "The Obestiy Code" by Jason Fung (https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258) as that went into more detail about obesity, insulin resistance, and how fasting can be used as a tool.
Following on from that Jason Fung has a great podcast with Jimmy Moore called Fasting Talk (http://www.fastingtalk.com/), and together they wrote a book called "The Complete Guide to Fasting" (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&amp;psc=1&amp;refRID=T8ZVNTT4TWP9E76C1RJW) which I've not got around to reading yet. It came out after I started fasting but I hope to get my hands on it soon.
As a ketogenic diet and intermittent fasting go hand in hand another one of Jimmy Moore's podcasts I've found helpful is Keto Talk (http://ketotalk.com/)
Can't stop raving about IF, hope some of those links help :)
I've recently come across this from Jason Fung's book, The Complete Guide to Fasting:
>The Dawn Phenomenon, in which you see higher blood sugar during fasting, does not mean you are doing anything wrong. It’s a normal occurrence. It just means that you have more work to do to clear out the stored sugar. And over time, fasting will do that.
You should have a look at this book:
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
It's written by a nephrologist from Toronto who has successfully guided many of his diabetic patients through IF and other types of fasting.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012?ref=yo_pop_ma_swf
I would like to see her argue with this.
Yeah that's literally just it. You just forgo food entirely for a period of time, so yeah I'd just drink water normally. It's been a while since I read about it, or at I didn't particularly focus on the mechanism, but after 2-3 days your body stops producing a hormone that causes you to feel hungry, so it's always rough the first couple days and then I just play it by ear, I don't really focus on when to break the fast, I just know that at my weight I'm not particularly worried -needing- food for any time soon, my body has a lot of it in store.
From what I've read it's not necessary to take vitamins either unless fasting for many weeks at a time.
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I'm not a doctor tho, I just decided to do it
https://www.amazon.com/dp/1628600012/ref=cm_sw_r_sms_apa_i_-1MQDb6YGQCWP
maybe read this book? https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
I just IF, eat between 1pm and 7pm ish.
I am guessing bone broth would be better for a fat fast? rather than butter coffee (which do have myself).
https://www.amazon.ca/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?keywords=dr+fung+guide+to+fasting&amp;qid=1555103604&amp;s=gateway&amp;sr=8-1
This is an excellent resource that I would recommend to anyone who is considering fasting. Anything that can trigger an insulin response is a no-go during a fast. So even artificial sweeteners are not okay.
I apologize for being short, I cringed reading that today.
The complete guide to fasting. I found the book on /r/fasting. Just finished it myself. Not only did it contain all the knowledge I had learned from /r/fasting but much more
SECTION | CONTENT
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Title | Intermittent Fasting for Weight Loss w/ Jason Fung, MD
Description | Dr. Jason Fung discusses how fasting changed your hormones, enhances fat loss and why it doesn't lead to muscle loss. ➢ Complete Guide to Fasting w/ Jimmy Moore http://amzn.to/2hamNHC ➢ The Obesity Code: http://amzn.to/2gZOsNg ➢Sponsored by XYMOGEN: http://bit.ly/2rdxil7 *Get the best Berberine HCl product avail: https://www.xymogen.com/formulas/products/422 ➢ Read the Interview Transcript: http://bit.ly/2h0bAeL -----------------------------------------Lets Connect------------------------...
Length | 1:09:23
****
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His new book is very good and an easier read, arranged better for newbie to fasting.
Here is the mobile version of your link
I'm no medical expert either, I'm a computer programmer, but I'm enjoying it.
One thing to keep in mind is that while Taubes does pretty thoroughly debunk the conventional view of things, he would probably be the first to tell you that the carbohydrate/insulin hypothesis he advances isn't proven either. It may be that there's more to it than that, but it does seem to fit the evidence better.
Another one worth looking at: The Great Cholesterol Con. I just got it, but haven't started it yet. (Want to finish GCBC first.)
So you're saying that since we know very little about what early Paleolithic man ate (~2.5 million years ago up until 10,000), and despite the fact that we know our brains grew and stomachs shrank specifically because of meat consumption, we should eat vegan.
And that (RE: #3) because our day-to-day lives look very little like (in a literal sense) a hunter-gatherers life, we ought not eat meat? We may not run around and hunt our food, but how many of us run around all day, to this job or that, working overtime, etc. If anything, I'd think it would make more sense to streamline your foods for maximum efficiency - i.e., eat the foods that are most nutritious, which certainly includes a hefty amount of vegetables, but also includes a significant (dietarily) amount of high-quality meat product whose bioavailability or healthy fats and complete proteins (nevermind micronutrient breakdown) is virtually unmatched. That would only make sense in this over-worked and un-rested era.
(By the way, Paleo is all about quality. Only grass-fed/pastured animals, preferably that includes a hefty dose of the nutrient dense organ meat, as well as a short-but-intense exercise plan that would very much mimic that of a hunter-gatherer.)
RE: #4 - if you seriously can find me one piece of information that does not show very clearly an exponential increase in grain consumption in the last 100 years (that goes right along with the prevalence of diseases of civilization), I'd love to see it. I really don't think it exists.
Just a few examples (that aren't even talking about Paleo):
Yes, every one of these will talk about shit-quality meats, but also extensively about "high-quality, whole" grains. And before you use the word "pseudoscientific" again, I'd just like to say I'm not sure that you know what it means. These citations are from scientists. I haven't yet seen you cite one scientist. And before you quote the China Study - don't. It's bunk, been proven to be bunk, by people smarter and more thorough than Denise Minger's pretty solid piece on Campbell's skewing of the stats.
Get your learn on.
Personally, I don't give a shit if you eat meat or not. But you're conflating a moral issue (of yours) with a health issue (of ours). I'll agree with you that the vast majority of meat that gets eaten in this country is crap. Factory farms need to go. Grain-feeding animals needs to stop. So do food subsidies for corn and grain. But beyond your morals, there's absolutely nothing unhealthy about eating a grass-fed steak, or a cage-free, chicken that's been allowed to run around outside and do its chicken-y thing. So long as you tolerate those well (food allergy tests - another thing I'm not sure you're aware of that's very, very popular in the Paleo community, and many people come back allergic or intolerant of many animal products).
Anyway, I'm done here. You still haven't specifically told me what's pseudoscientific. You've linked to a group with an agenda and wikipedia, but have made all sorts of claims that imply you have some very specific knowledge relating to some damaging aspects of consumption of high-quality meats in a balanced diet with high-quality fruits, veggies, etc. I can link you studies and papers by scientists and doctors all day. You haven't cited one.
Moreover, you make the claim that because we don't know what foods we're evolved to thrive on we shouldn't eat Paleo - all the while claiming Veganism is better. On what grounds if you can't say what we've evolved to eat? You can't have your cake and eat it too.
Read one of these two books, and it'll likely change how you feel about cholesterol.
http://www.amazon.ca/The-Great-Cholesterol-Myth-Disease/dp/1592335217
http://www.amazon.ca/The-Great-Cholesterol-Con-Disease/dp/1844546101
If you're still concerned get a blood test done now, and then get another one done a few months into the diet. I'm willing to bet money that your blood-lipid panel will be the same, if not improved compared to what it was at the start of the diet. This is basically what happened to me.
I might get downvoted for this, but please read Dr. Malcolm Kendrick: The Great Cholesterol Con
I have found the two following books to be very helpful on the subject...
The China Study
Prevent and Reverse Heart Disease
Dr. Caldwell Esselstyn has done amazing work in reversing Heart Disease in severely sick people. He has the arterial and vein scans to show exactly what his nutritional plan can do. Both books are must reads in my opinion.
http://michaelbluejay.com/veg/natural.html
http://www.huffingtonpost.com/kathy-freston/shattering-the-meat-myth_b_214390.html
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385 I doubt you'll go to the trouble of buying it but basically: The China Study examines the relationship between the consumption of animal products (including dairy) and chronic illnesses such as coronary heart disease, diabetes, and cancers of the breast, prostate and bowel. The authors conclude that people who eat a whole-food, plant-based/vegan diet—avoiding all animal products, including beef, pork, poultry, fish, eggs, cheese and milk, and reducing their intake of processed foods and refined carbohydrates—will escape, reduce or reverse the development of numerous diseases. They write that "eating foods that contain any cholesterol above 0 mg is unhealthy."
There you go. There are more, obviously.
I highly recommend reading "The China Study" by Colin Campbell before swallowing this BS.
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385
The article repeats the myth that animal proteins are the best "complete" proteins.
Do yourself and your health a favor and read The China Study.
if you really investing in your health & diet, read 'the china study' to learn what dairy (specifically protein casein) does to you https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/ref=sr_1_1ie=UTF8&amp;qid=1484641847&amp;sr=8-1&amp;keywords=the+china+study
also, might want to try any number of veg 'milk' like almond, coconut. find the one you like and go for it!
My research goes back many years. A lot of my research has shown me proven results because I’ve done my own experimenting. I’ve gone through huge eating and dietary changes over the past 15 years. I also read a lot of books on these topics as well as follow many people on social media who have profound research done of their own.
https://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884
https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568
https://www.naturespath.com/en-us/blog/eating-animal-products-making-us-sick/
https://blondevsbooks.com/14-books-that-will-make-you-think-twice-about-eating-meat/amp/
https://instagram.com/alkalinehumanism?igshid=k8850d755uy5
https://instagram.com/the_raw_herbalist?igshid=17qe82edk1f6l
https://instagram.com/alkaline_vegan_news?igshid=1o9559eqvsgts
https://instagram.com/fruitifytheworld?igshid=1lsvu5nbt79ii
Yep. Major public health organizations' opinion hasn't changed, but the food industries are paying to shout otherwise. And the bad thing is, some people are believing them.
Their source mentions Chowdhury, which I alluded to and which has been blasted by the medical community. I've linked to a criticism of that study already, but in case that commenter's credentials aren't enough, here's Walter Willet, chair of the Department of Nutrition at Harvard School of Public Health and his criticism of the study.
His opinion aligns with the Cochrane group study which the poster's source mentions. However, I believe the poster's source is greatly misusing the conclusions published.
Cochrane 2011 does not exonerate saturated fat; the evidence they show is that replacing saturated fat with unsaturated fats confers a benefit. That's clearly a form of cutting down on saturated fat! Cochrane failed to find just plain reduction to be beneficial, but the question becomes, what are people replacing saturated fat with? Refined starches and sugars, animal protein, or whole plant foods? If that's not controlled, you're going to have too much noise to find a meaningful conclusion. They found a subset of substitutions (unsaturated for saturated) that worked, but not just substituting anything and everything for saturated fat or fat as a whole. Because of course, there are other things that are harmful.
If you want my opinion on what to eat, follow the advice of Physician's Comittee for Responsible Medicine, Dr. Caldwell Esselstyn's programs proven to reverse heart disease, Dean Ornish's diet and lifestyle medicine, Nutritionfacts.org's and the book "How Not to Die", and other low fat plant-heavy programs like Dr. John McDougal, Dr. Michael Klaper, Dr. Garth Davis, etc.
Cornell nutritional biochemistry professor T. Colin Campbell has done a lot of work in this area, and I recommend his book "The China Study", which covered his work on the China-Oxford-Cornell project, his work in nutritional biochemistry, and the works of similar authors. The updated version addresses these new studies coming to light that are allegedly turning over medicine's opinion on saturated fat and cholesterol.
His big point is that doing reductive science by monkeying around with individual nutrients like saturated fat, cholesterol, fiber, or vitamin and mineral isolates is a misleading waste of time, and that a holistic approach that considers the sources of nutrition is more important. Saturated fat and cholesterol and fiber intake are merely indicators of the types of food people eat: animal-origin vs. plant-origin. Animal foods are full of saturated fat and are the only source of cholesterol, and likewise, whole plants are the exclusive source of fiber.
So, when a study observes a link between saturated fat intake and heart disease, they're actually finding a messy, indirect link between animal foods and heart disease. As another example, people with more fiber in the diet tend to have lower heart disease risk, but when you supplement people with fiber isolates, heart disease risk doesn't seem to go down. Well, the answer to that conundrum is that people who were observed to eat more fiber were eating more whole plants!
Modern observational nutritional studies can be even more misleading than older studies because we're able to engineer our food to have more or less of these things that were just functioning as indicators of the origin of the foods we're eating. Campbell criticizes the Harvard Nurse's health study as suffering from this problem. Their study population is universally heavily carnivorous, but some individuals choose to eat low-fat chicken and pork, low-fat milk, fiber supplements, etc. They never sample people who eat no animal products versus the meat-heavy standard american diet. So, they're unable to find links between saturated fat and CVD because the saturated fat isn't the problem: it's the meat! Compare that to China-Oxford-Cornell, which was able to show a difference because its sample was actually heterogeneous for the cause of the disease: it sampled dirt-poor people eating the cheapest things available, plants, and wealthier people increasing their animal food intake. There, the correlations are clear.
Ooo - has she read The China Study? I literally keep a pot of the vegetable soup going all winter at my house and pretty much eat it every day. https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/
If you can get some hand weights, I recommend The New Rules Of Lifting for Women. I got through phase 4 before taking a break to start keto, and it really toned me up.
For me personally, I really enjoyed the book the New Rules of Lifting for Women. I wanted to lift and my husband is a solid lifter but getting out there for the first time in the "land of man grunts and bulging egos" is a bit intimidating for most. I didn't want to be that dumb woman with no clue following her husband around and getting in the way. I think a lot of women shy away from lifting because they don't understand or are uncomfortable and just don't properly identify those feelings. Instead they stay in their starve and run campaign where their comfortable.
Do I always lift? No. I have been on a break, a lengthy one, as I pursued other fitness outlets(pole and small group training). But I have missed lifting and am returning. Once you lift, it gets in your blood. As with most things it is getting started that gives people a lot of trouble. That book really helped me pluck up the courage to bust onto the scene alone. I imagine how much easier it would have been with that book at a good friend.
http://www.amazon.com/New-Rules-Lifting-Women-ebook/dp/B004IE9RGC/ref=sr_1_1?ie=UTF8&amp;qid=1370198701&amp;sr=8-1&amp;keywords=new+rules+of+lifting+for+women
A good book would The New Rules of Lifting. There is also one for ladies. I read the one for women and it has a lot of really good info and exercises.
Nope, real science, over 150 studies confirming it: - https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
Including the iconic bellevue study where two men were studied in a hospital for one year eating nothing but meat and their health improved, http://www.jbc.org/content/87/3/651.full.pdf
Here's the link to the Canadian kindle version: http://www.amazon.ca/Principia-Ketogenica-Compendium-Literature-Carbohydrate-ebook/dp/B00N0KGKNI/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;sr=8-1&amp;qid=1420388856
These were just a handful of ones from 2017.
Not to mention there's a whole book of studies on Ketosis and Ketogenic diet which is form of fast mimicking diet.
https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
The first human ketosis experiment happened already in the 1930's called the Bellevue study medical trial done on 2 human beings who were forced to stay in a hospital for one year. http://www.jbc.org/content/87/3/651.full.pdf
So this is nothing new. Fasting whether through Ketosis or intermittent fasting has shown benefits on humans and is definitely not "Bro science".
That's chill, I think we're going to have to agree to disagree. Though it's been around long enough for it to have been studied in the 70's and even prior to that - here is a compendium of literally 100's of studies that have been done on the matter, there is no bias, it's merely a catagorised list of studies and their abstracts: http://www.amazon.co.uk/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
http://smile.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI?sa-no-redirect=1
Get her Principia Ketogenica
Hundreds of well cited and explained studies for her to look up.
I just read Jason Fung's book on fasting, and I really like his approach.
He recommends that you flexibly incorporate fasting into your life, working around your schedule. Maybe you normally fast on Mon/Wed/Fri, but a friend is having a birthday party Friday. Why not shift the Friday fast to Saturday? Maybe you normally skip breakfast and lunch, but some friends invite you to a weekend Brunch. Why not skip dinner that day?
Your case is different because you are talking about a long-term fast. Five days is already a great first fast—congratulations! There is certainly nothing wrong with stopping this fast for the weekend and starting a new one next week. (However, be aware that this is two short fasts and not one long one.) Did you have a goal? I'd recommend that if you want to do a really long fast (a week or more) that you plan it around your schedule. Like find a free weekend and put that in the middle of a 12 day fast.
>https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Dr. Fung is a great purponent and his points have always made sense. Great reading suggestion, I second you.
Get this asap:
https://www.amazon.ca/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=sr_1_1?ie=UTF8&amp;qid=1495575227&amp;sr=8-1&amp;keywords=fung+fasting
> I don't see how not eating for weeks can be possible really. How do you go to work? Do everyday shit? I can't even imagine.
It's really not as big of a deal as you make it sound. It's also well researched. I've done 6 in my life and gained immense benefits each time. It's hard to understand though for people who may have never heard of it.
Dr Fung is a leading expert in the field and has written an excellent book about it https://www.amazon.ca/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
From the sidebar:
Where to start
[Fasting in a Nutshell] (https://www.reddit.com/r/fasting/wiki/fasting_in_a_nutshell)
FAQ - Please, use it!
Fasting Chat
Fasting Discord
I'd recommend reading Dr Fung's Complete Guide to Fasting although you can skip a lot of the rah rah you can do it self help introduction & chapters and the using bad logic to support their argument chapters. If you're in a hurry in fact just skip right to Part III: Resources. It's all you really need. Part I is just sort of convincing you that fasting is a real thing that won't hurt you and might do you some good. Part II is a sort of long form version of Part III, discussing the various fasts. The intro section is largely useless tat and mostly Jimmy Moore, massive man and failed faster and keto dieter, going on about how great keto and fasting are while being living proof it doesn't work for everyone.
I have been doing Keto for about 6 months, down 40lbs. It’s crazy how satisfying a high fat diet makes you feel. I started looking into fasting. I highly recommend this book https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=mp_s_a_1_3?ie=UTF8&amp;qid=1541628309&amp;sr=8-3&amp;pi=AC_SX236_SY340_QL65&amp;keywords=the+complete+guide+to+fasting
Totally changed how I would approach low food supplies. Before I started Keto there’s no way I would consider fasting, I just couldn’t do it. Now I have to remind myself to eat sometimes. I can go 24 hours without eat now no problem.
this book has all the data and all the science... if you must have it
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=sr_1_1?crid=2YIDOHBFUD51I&amp;keywords=complete+guide+to+fasting+jason+fung&amp;qid=1572827786&amp;sprefix=complete+guide+to+fas%2Caps%2C324&amp;sr=8-1
Read Dr Fung.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1527539594&sr=1-2&keywords=dr+fung
Schitzo is perfectly treatable and there's no need to do drugs or spend on anything:
https://www.youtube.com/watch?v=gaY4m00wXpw
https://www.youtube.com/watch?v=Z7Kj2mQksaU
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29/
You can get well, brother. Life doesn't have to be fucking trash haha.
Checkout this: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29
Latest research and technologies can't tell the difference between organ fat and organ muscle. But the extremities experience no muscle loss so why would the organs?
Totally agree with you. Have you read "The China Study" ?
Great book. Link Here
Dr. Campbell "the China Study" - a strict vegan diet that starves cancer of the proteins. He can halt or 'cure' cancer with this diet. Here's the link.
Decide on your own
While I appreciate the article, this one actually specifically says to avoid red meat, cold cuts, and to try to get most protein from plants (citing environmental and health concerns). It also says that most animal-sourced protein does contribute a lot of unhealthy fat to a diet.
"If you enjoy red meat, consider eating it in small amounts or only on special occasions. Processed meats, such as bacon, hot dogs, sausages, and cold cuts should be avoided."
Not trying to diss on your article, but it isn't a very good argument against vegan- or vegetarianism.
I can provide some peer-reviewed studies as to why a vegan diet is better, but analyzing environmental impacts of a carnivorous (especially red meat centered) diet is a good starting point. I'd try reading The China Study as well.
A book you might consider, which has workout plans and detailed explanations on how to do specific exercises
http://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC/ref=sr_1_1?ie=UTF8&amp;qid=1396314851&amp;sr=8-1&amp;keywords=new+rules.of.lifting+for+women.
Save yourself years of meds and conflicting diagnosis: and just drop gains from your diet: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Nutrition and Physical Degeneration by Dr. Weston Price.
I haven't read it, but I've heard that the book Excitotoxins discusses this topic. It would likely have relevant references.
http://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607
Nutrition and avoiding food with antinutrients such as white flour, whole wheat, and other grain based garbage might be the answer according to a few health nerds.
So eating Paleo (read Grain Brain) is a diet all about reducing inflammation in the body. It also gives a list of supplements that are recommend by the neurologist that wrote the book. A lot of people with Autoimmune, Alzheimer's, Parkinson's, Diabetes, Gluten Intolerance and other allergies have had amazing results on this diet. All of which are linked by inflammation. This changed my life (Gluten & other allergies) and my Dad's (Parkinson and arthritis) life. Grain Brain
Two additional things that will help.
1 order gluten free gelatin from Amazon and make home made jello. This will help your joints like a miracle.
Gelatin Supplement
2 Take a melatonin supplement. It's what your body makes to help you sleep but sometimes when are bodies are sick and exhausted it doesn't produce enough. It will force you to get deeper REM and wake up more rested. Start with 5mg and tweak it to your needs. I have been taking it for about 10 years and I now take 20mg. I am 30, 5'7" & weigh 155.
Melatonin Supplement
Remember just like meds you may have to tweak brands and dosages in order to find the most effective results. But you should get relief within about a week of doing at least these two things.
A combination of all of this though took me from incapable of functioning and working a job to almost completely normal and now very successful at work and still improving.
Good to hear that, C. Do you just want a bunch of references you can bury yourself in for the next few months, or do you also want some practical advice/shared experience that you can take on faith until you catch up with the theory, so you could start right away?
If the latter, it might help if you provide some specifics - what area you reside in, do you have a house or an apartment, how large is your family, are your kids picky eaters, would others in your family take you seriously, what do you eat, what you don't eat, any health issues you might want to share, etc. I will try to see what resources you might have available around you.
Also, for background - are you familiar with evolutionary considerations as far as nutrition is concerned? Why do you think the soils may be depleted, what do you think are the most nutritious parts of an animal?
This book is a must - not only does it have a lot of healthy recipies, it gives background on why certain methods of preparation must be used, the biochemistry of the processes, etc.
http://www.amazon.com/dp/0967089735
May get those as well right away to qualify for free shipping.
http://www.amazon.com/dp/1890612340
http://www.amazon.com/dp/0929173252
I am a bit pressed for time now - need to replace a family dog, not to mention general burden of large family. So I will likely write piece by piece and then we could put everything together.
I highly recommend this book. Everything you need to know is in there and it has solid science to back its claims. Better than someone saying yes or no without backing their claims.
http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411
Here is a post I made. Inside I talk about the protocol these scientists recommend.
http://www.reddit.com/r/Fitness/comments/zoqok/switched_up_my_diet_for_8_weeks_heres_the_results/
>Currently I consume 10g of whey protein with 25g of high glycemic carbs during workout and 25g whey protein with 45g of high glycemic carbs post workout.
This protocol (slightly modified) was obtained from "Nutrient Timing: The Future of Sports Nutrition" by John Ivy, PhD. and Robert Portman, PhD. I highly recommend this book and supplement protocol because it increased my workout intensity and decreased recovery time. I am currently using fruit juice for the high glycemic carbs but soon will be switching to a 50/50 blend of maltodextrin and dextrose to capitalize on a greater insulin response as recommended by the book. Another nutrition resource that I utilized was "Nancy Clark's Sports Nutrition Guidebook". Both books cite numerous peer reviewed scientific research to back claims => legit.
There are many doctors who believe in the health benefits of long fasting. There is a subreddit /r/fasting that has a lot of peeps and if you google water fasting there is a ton of positive info. I've fasted 10 days before and it was a great experience and at some point I'd like to repeat it. It was at a time that looking back I did not have the spare fat to lose but the dysphoria at the time told me otherwise. But it did not hurt me or my progress and I felt better at the end. No problems with HRT or anything and it got rid of the last remaining "boy" fat on me.
Guide to Fasting is a good resource.
Jason Fung Blog
The Obesity code book by Jason Fung has a lot of good info.
Complete Guide to Fasting is also good.
Exercise really does not help one lose weight.
And the Dr. cannot force her to take meds.
http://www.amazon.com/The-Great-Cholesterol-Con-Disease/dp/1844546101
http://www.amazon.com/The-Great-Cholesterol-Myth-Disease/dp/1592335217/ref=pd_bxgy_b_img_y
This is total nonsense. Honestly it is kind of shocking that so many people upvoted it.
Cholesterol is not good for you, and you should be getting much less than 300 mg daily.
I suggest anyone who believes that eggs are good for you read a few things, starting with The China Study. That was the largest epidemiological study ever done, no other study even comes close. Then maybe do some research on the Framingham Heart Study, which showed that out of tens of thousands of participants, not a single person with cholesterol under 150 (naturally, not by taking statins) had a heart attack.
I will show you the data, and please do not tell me its delusional, if I was unable to show you the data, or you showed me data showing im wrong, then I will gladly accept that you are right. I am still learning about this myself and I will not pretend to know everything.
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385
the biggest one ever is The China Study. Over 800 million people in china were studied over a long period of time and the results are quite amazing. you can read about it all over the place or simply buy the book or find it at a local library if they have it. The basis for what I am saying is this: The body has a wonderful fighting system that is able to fight off any infection or disease normally. The people that normally eat a lot of processed foods are in cities and places where its very easy to consume large amounts of unhealthy food.
another book I am reading now is this one:
http://www.amazon.com/Healing-Gerson-Way-Defeating-Diseases/dp/0976018624/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1331091809&amp;sr=1-1
and its awesome at explaining how the body works and what substances break down our bodies natural defenses, letting chronic illnesses take over. I hope you will look at these books. I got a cousin dying in a hospital right now of a tumor that has come back again, after almost 2 years of chemo, and now his body is to weak and toxic from the chemo to fight anymore and he has less than a 20% chance of living. Damaging the defense of the body only bring the problem back and with even worse effects.
Also, the documentary Forks over Knives is a good one to watch. Two doctors who are masters in their fields of work realize diet is very important in keeping infection and disease away from the body. I wish you the best my friend
No, lack of sufficient hydration can make a preexisting stone symptomatic, there's a big difference and it's worth being clear about it.
It's click bait. If you want real information here's the ultimate source http://www.amazon.com/Principia-Ketogenica-Compendium-Literature-Carbohydrate-ebook/dp/B00N0KGKNI#Heart_Disease.2C_Metabolic_Disorders.2C_Blood_Lipids.2C_Cholesterol
Keto doesn't really abide by CICO (Calories In - Calories Out). It's all about hormones and insulin. When you restrict your body from relying on carbs (glucose) to burn for energy, it turns to fat and ketones instead. It lowers your blood sugar and provides very rapid weight loss.
> There is no miracle diet.
Honestly, the 'miracle diet' is no diet at all. Extended Water Fasting is amazing for weight loss and for your health. First of all, no, you don't constantly lose muscle when water fasting, you lose a small amount in the first few days but then it stays constant. Doing a bit of weight training will maintain your muscle no problem.
Water fasting will also make your body go through 'autophagy', which is where any bad or damaged cells will be replaced with healthy new cells. This can even help treat certain ailments.
Scientists and doctors are starting to recommend that everyone does at least a 72 hour water fast once per year to be healthier.
The human body is designed to go through periods of fasting due to the fact that early humans had to hunt for food and could often go days or weeks without sustenance. There are also a lot of people who do extended fasting for religious reasons.
Personally, I do 3 to 7 day fasts with one or two days of feeding in between (keto food only to stay in ketosis).
You'll probably brush this off as you seem set in your ways, but if you would like more info head to /r/fasting, or check out these books by Dr. Jason Fung: The Obesity Code and The Complete Guide to Fasting.
It's 90 percent nutrition 10 percent exercise. Your food is your medicine. Please seek an acupuncturist, nutritionist, and look into Yoga for Exercise, Check out these three books as well:
Speedy Recovery My Friend!!!!!
Boost your immune system to help with the fight.
https://www.amazon.com/Gerson-Therapy-Nutritional-Program-Illnesses/dp/1575666286/
https://www.amazon.com/Fasting-Eating-Health-Medical-Conquering/dp/031218719X?ie=UTF8&amp;ref_=asap_bc
Do your own research and don't believe everything your doctor tells you - verify it for yourself.