Reverse Lunge with Diagonal Lift

Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift.

The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement.

Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or kettlebell (or even a body bar) positioned at the right hip pocket region. Step back with the right leg to perform a reverse lunge. At the same time move both arms diagonally up and back over the left shoulder until a comfortable stretch is felt in the anterior (front) of the right hip. Do NOT allow the back to arch. Pause in this position for one or two seconds.

Do 10 – 15 repetitions on one side then repeat on the other side. It is important that you keep both feet facing forward and keep your trunk upright throughout the movement.

Regressions:

Perform the movement without a medicine ball, dumbbell, or bar

Start in the split stance lunge position instead of having to step back

Progressions:

Increase weight you are holding.

Perform the movement in an alternating side manner vs one side at a time.

Video Links: https://www.youtube.com/watch?v=JDyGhcm-aVs

Astaxanthin – Anti-Oxidant Superstar

While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits.

Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases.

Astaxanthin can also help to increase your muscle capacity and stamina, decrease workout recovery time, and decrease muscle pain.  Other proven benefits include:

Reduction of Inflammation

Protects Vision

Enhances Heart Health

Decreases Oxidative Stress

Protects Against Sunburn

Boost Your Immune System

Helps Prevent and Fight Cancer

Astaxanthin and Eye Health

Astaxanthin is an extremely powerful anti-oxidant:  65 times more powerful than vitamin C, 54 times more powerful than Beta-Carotene and 14 times more powerful than Vitamin E. Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier which is a huge deal for your brain AND your eyes! Astaxanthin is a member of the carotenoid family of anti-oxidants that include beta-carotene, lutein and zeaxanthin.   Of all the carotenoids, only zeaxanthin and lutein are found in the retinas of your eyes.  This is because your eye is a highly light and oxygen rich environment, and it needs a large amount of free radical scavengers to prevent damage.  Scientists have specifically studied astaxanthin for its effects on the eyes and discovered that it is completely safe, and much more potent than all the other carotenoids.   Specifically it has been shown that astaxanthin supplementation can be effective in preventing a whole list of eye diseases including: Age-Related Macular Degeneration Diabetic Neuropathy Cystoid Macular Edema Central Retinal Arterial and Venous Occlusion Glaucoma Inflammatory Eye Diseases including retinitis, iritis, keratitis, and scleritis Astaxanthin is one of the few anti-oxidants that you should consider supplementing because you cannot obtain the recommended dosage from your diet alone.      The good news is that there are excellent Astaxanthin Supplements available from companies like Jarrow, Doctors Best, and Swanson to name a few.   It should be taken with a meal with fat because it is fat soluble with dosage from 4mg – 12mg per day although there are no harmful effects from higher dosages.

The Amazing Hip Thrust

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that the Gluteus Maximus (GM) is the largest muscle in the body, and arguably the most powerful.  The main function of GM is to extend the hip and prevent the upper body from falling forward relative to the lower body and hip.  

The most powerful exercise for targeting the glutes is the hip thrust because it emphasizes the fully extended position which is how we get the maximum activation of the glute.       Initially hip thrusts aka bridges can be done on the floor lying on the back with knees flexed at 90% and lift the hips up as far as possible (without arching the back!) and lower back down again.

However very quickly more load is needed than just bodyweight and this is where things get tricky because loading this movement is not easy or comfortable.       What most people do is place the back of their shoulders on a bench facing up with knees flexed then use a barbell across the hips.    Not only is the highly uncomfortable it is really challenging to get into position without people handing you the loaded barbell.

Another option is to use something softer like a sandbag or Bulgarian bag which is more comfortable but still awkward and hard to get enough load to do the exercise properly.  

The best option is to use a leg curl machine – yep you read that right – a prone leg curl machine.     If you take the time to set the machine properly it is fantastic and you can find them in almost every gym.     You will want to set the position of the pad so that it is in the lowest position possible.    On some leg curl machines the leg pad has a pin adjustment to change the position of the pad relative to the machine and the machines fulcrum while on others it adjusts in and out from the machine.

In any case if you check out this video – you will see exactly how to position yourself, and as the creator suggests you want to avoid arching your back:   https://youtu.be/ggiHxwblI00   So while it may look a little funny and take you a few attempts to get the hang of the adjustment and how to position yourself on the machine, once you get it – you will love it!   No pain from a bar or band pressing into the front of the hip, and it is easy to load up the movement.

It is NOT a large range of motion and the key is holding the top position and squeezing the glutes without arching the back.    Try a couple sets of 15 – 25 deliberate reps and you will immediately see why this is such a powerful exercise for the glutes.

If you couple this with exercises that place maximum stress on the glutes in the fully extended position like lunges, step-ups, and Split Squats with the rear foot elevated – you will get all the glute development you want.     Then you just need to add in hip abduction for a complete glute routine!

Endurance Exercise helps increase Muscle Size

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise.

The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.     Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers.   

 

After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their VO2 Max (cardiovascular exercise capacity) AND increased the size and area of both Type 1 AND Type 2 muscle fibers.     

The resistance only group only showed increases in Type II fibers.   The mean fiber area (total size) increased by 28% for the Endurance Group where there was no significant increase in the resistance only training group.

This means that the group doing BOTH resistance training and “cardio” gained more muscle mass than the resistance training only group.

When the researchers looked at chemical changes in the muscles they saw an increase in two key anabolic factors in the endurance and resistance training group with elevations in mTOR and Akt which correlated directly with the increase in muscle fiber sizes.  This shows that the increased results obtained by adding endurance training to resistance training are the result of increased anabolic signaling not from decrease muscle breakdown.

So the take home message is that to increase muscle mass and strength – you should include some cardiovascular endurance training to your program!    

Nutritional Strategies for Allergy and Asthma

SeasSeason allergies to pollen and mold seem to getting more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.   

Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self. 

Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrines are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrines in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.

Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.

Boos

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go, and the best form of quercetin is contained in a product called “AllQlear” by Integrative Therapeutics and can be purchased on Amazon.     It also contains “ovomucoids” from quail eggs that act as tryptase inhibitor and prevent release of histamine.

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or excacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

Marathon Training Tips

As the saying goes “those who fail to plan – plan to fail.”   This is true in business and it is also true in preparing for rigorous athletic events like running a marathon.     Successful completion of a marathon is all about creating a plan based upon the goal of completing a marathon on a specific date in a specific location.

Determining Starting Point

The length of your plan will depend on your current fitness level relative to running.  So the first step is determining your current fitness level which can be done in several different ways:

If you are currently running you can get an idea of your current fitness level based on how often you run, how far you run, and your average pace when running.

If you are not currently running, then do a 12 minute run test – see here for a how to guide to perform this simple test:  https://www.brianmac.co.uk/gentest.htm

Once you know your starting point you can determine how long it will take you to prepare adequately to complete a marathon. The key is slow and steady progression of average distance per run and total weekly training miles – go too fast and you WILL get hurt!    The body needs time to adapt to the stresses of running.    A good rule of thumb is to increase your weekly mileage (and mileage per run) by no more than 10% per week.

So if you are currently running 15 miles per week you would only increase total mileage to 16.5 miles per week and if your long run was 5 miles you would increase it by half a mile.

In order to successfully complete a marathon, you need to be running somewhere between 30 and 50 miles per week with individual runs of 16 – 23 miles.  The advantage of gradually building up to a 20 – 23-mile run is that you have mental experience with running over 20 which can be very challenging the first time you do it.   That being said, placing too much emphasis on distance can result in over-training if not done carefully.

Training Mix

Assuming you have a base of running 15 or more miles per week on a consistent basis you should begin to mix up your training by including shorter, harder runs with longer slow runs and at least one interval training session per week.      

It is critical that you have a training base of steady mileage prior to increasing training intensity and beginning interval training where you will perform higher intensity intervals of quarter mile to half mile mixed with recovery periods.   

There is an entire science behind interval training and the best athletes train with a heart rate monitor all the time to precisely determine the intensity of their work intervals and how long they recover during rest intervals of slow running/jogging or walking.     This is one of the many reasons that, in an ideal world, you work with a running coach/trainer who has experience designing and working with runners to prepare for marathons and other runs.   A good coach will help plan and adjust your training based on how you progress from week to week which is essential for the best results!

Strength and Mobility Training

Running requires a lot more than just cardiovascular and muscular endurance – it requires specific strength and mobility to avoid injury and allow for optimum running technique.  Integrating a run specific strength and mobility program into your training can be a game changer and the program should include:

            A specific dynamic warm-up and foam rolling for areas of tightness and pain

Dynamic Warm-up:  http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up

Foam Rolling:  http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller

Cool-down with run specific stretches - http://www.runnersworld.com/injury-prevention-recovery/5-post-race-standing-stretches-every-runner-should-do/slide/1

Strength Training Exercises for Running

It is essential to have great core and glute strength to properly stabilize the body during the impact of running to prevent injury.

It is also critical to strengthen all the muscles of the lower body including the hamstrings, calves, and intrinsic muscles of the feet.

Sample Strength Training Program for Runners:  http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/2

Putting it all together

If preparing for a marathon seems like a lot of work and complicated that is because IT IS!    Like running successful business assessing your starting point and setting a realistic goal with a specific plan of action is key.     Also having a coach is HIGHLY recommended to not only help you create a realistic plan and schedule but to monitor your progress and adjust your workouts and plan accordingly.  

The Incredible Avocado

Avocado are actually a large berry that grows on a tree that can reach 6 feet tall. Just like a banana, the avocado ripens 1-2 weeks after being picked.

Avocados are often referred to as the healthiest food due to their impressive nutritional content.

An avocado contains these vitamins and minerals:

Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin C
Vitamin E
Vitamin K
Calcium
Iron
Magnesium
Manganese
Phosphorus
Sodium
Zinc

•An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium.

•Avocados have high levels of folic acid which lowers incidences of heart disease. Folate is also essential in the prevention of birth defects such as spina bifida and neural tube defect.

*They also contain high levels Vitamin E and glutathione which are potent antioxidants.

•Eating avocados greatly increase absorption of carotenoids (lycopene and beta carotene) which are anti-oxidants that promote healthy eyes and heart.

•Avocados contain significant amounts of the carotenoid lutein which is strongly protective against macular degeneration and cataracts.

•Avocados can lower (LDL) bad cholesterol by up to 22% while increasing (HDL) good cholesterol by 11% and also can lower triglycerides by up to 20%.

•Avocados contain high oleic acid which helps prevent breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells and destroys them.

•Avocados are high in fiber.  Fiber helps improve digestive health, improves glycemic control, and increase satiety (feeling full!).

•Avocado extract paired with a carrier oil can reduce the symptoms of arthritis.

•Avocados can help clean the intestines, and thereby helps eliminate bad breath.

Avocado Baked Egg Recipe

Prep time:   25 minutes 355 calories

Ingredients:

                1 Avocado, halved and pitted

                2 Eggs

                ¼ cup crumbled bacon

Directions:

Preheat oven to 425 degrees

Place each avocado half in small oven safe container like this https://upload.wikimedia.org/wikipedia/commons/a/ac/Two_ramekins.jpg or similar

Crack 1 egg into each avocado half, season with salt and black pepper and place containers on baking sheet.

Bake in the preheated oven until entire egg is cooked through – about 15 minutes.  Spring each acocade with Bacon and Chives.

The Benefits of Resistance Band Training

Almost every gym goer has seen a rubber resistance training band and done at least one exercise using a band, but few people realize the many benefits of resistance band training done on its own or combined with other forms of resistance training such as weight lifting.

There are many unique benefits to Resistance Band Training (RBT) including:

RBT strengthens the neuromuscular system where its weakest, which is at the end of the range of motion.

Allows exercise in true horizontal vectors (parallel to the ground/floor) where free weights can only create a vertical gravity resistance vector.    We move in three planes of motion and many different vectors, and bands allow us to train in all planes and vectors with load.

Provides ascending resistance (gets harder the further a band is stretched) which teaches users how to accelerate concentrically (when projecting force) and decelerate eccentrically (when absorbing force).

Deceleration (aka eccentric loading) always precedes acceleration (concentric unloading) in movement.  Bands elastic properties speed up the loading (eccentric) phase of every exercise, which, in turn, creates a greater need for eccentric control.    Eccentric strength is the key to an explosive acceleration or concentric contraction.

Muscles are reactive by nature and obtain feedback from sensors that constantly measure muscle lengthening or tension development.   Free weight can definitely create vertical loading and feedback, but muscles need to be strong and reactive in all vectors not just up and down.

Bands can be used to safely load movements such as running, jumping, swinging, hopping and kicking WITHOUT altering the mechanics of those movements.    It is difficult and sometimes dangerous to run, jump or hop correctly with any type of free weight on the body.

Unlike free weight training, RBT requires you to train through the full range of motion which, in turn, requires a great workout load.   Free weights take significant effort to accelerate but momentum will be created unless moving the weight very slowly.    With properly done RBT exercise there is no momentum even with high speed movement!

To learn more about bands and how to use them go to https://resistancebandtraining.com/

New Treatment Guidelines for Low Back Pain

Back pain is one of the most common health complaints, and it is also the most common source of physical disability.    Sadly many people find themselves on opioid pain-killers for low back pain which are highly addictive and kill over 16,000 Americans each year from over-doses.

The great news is in the majority of cases there are better ways to manage and prevent low back pain.     One of the most important facts to understand about low back pain is that 75 – 80% of low-back pain will resolve themselves within 2 – 4 weeks without any treatment – particularly if the low back pain was caused by strain, overlifting, twisting, car collision, etc!

Another common cause is too much sitting which is why standing more is part of the solution to many people’s low back pain.    While seated, we tend to allow the low back to go into flexion (round) which places stress on the discs between the vertebra for prolonged periods of time.    In addition, the hip flexor muscles which extend from the low back to the femur (upper leg bone) get chronically shortened and pull on the low back!

Moving is a key part of the solution

The new guidelines stress that movement is very important for almost all forms of low pain along with controlling inflammation, and improving muscle strength, endurance, and mobility.

It is very important to move when you are experiencing low back pain as well – this is not intuitive because initially movement may increase pain.   However using gentle, controlled movements like yoga are very important to resolving low back pain.  

Exercise is also very important for the prevention of low back pain.    For people who have a history of low back pain, exercise is the most effective way to prevent a recurrence according to a recent research review of 21 studies.

Strength training, cardiovascular exercise along with stability and mobility training are all effective in lowing the risk of low back pain.

New Treatment Guidelines Stress Non-Drug Interventions for Back Pain

Early this year, the American College of Physicians issued updated treatment guidelines for low back pain eliminating medication as the first-line treatment and recommending non-drug therapies first.

The new guidelines include three primary recommendations all of which focus on alternative treatments and physical activity.  This includes discouraging the use of Steroid injections and acetaminophen (Tylenol) because research shows that neither is beneficial.

Treatments such as massage, acupuncture, heat, spinal manipulation, tai chi, lower level laser treatments are all first line recommended options.   Non-steroidal anti-inflammatory drugs are also recommended such as Ibuprofen.

Scans and Surgery Are Useless for Most Cases of Back Pain

According to the American College of Physicians, scans like MRIs are also to be avoided, as they're "worse than useless" for diagnosing back pain. Exceptions include cases where pain is from trauma or there are warning signs of another condition.

In the vast majority, disc degeneration does not cause back pain. In many cases, this can lead to a diagnosis of disc degeneration and result in an unnecessary surgery, which fails to resolve pain in many cases and creates its own set of issues.

Spinal fusions for back pain have a success rate of about 20 to 25 percent. For 75 to 80 percent of these patients, the surgery simply results in lifelong pain and suffering.

Exercise and Non-Exercise Activity is Key in Treating and Preventing Low Back Pain

This includes avoiding sitting and being aware of posture when you are seated.   Take frequent standing breaks from sitting.     Stretches for the hip flexors and hamstrings along with core strengthening exercise like Pilates and Yoga can work wonders in preventing and treating low back pain.

✓

Intermittent Fasting for Health and Fat Loss

Done properly fasting can be very beneficial for improving health and accelerating fat loss.   There are many different types of fasts, but the most popular and practical is called intermittent fasting.

Intermittent fasting gives your body more time to effectively digest what you are eating and eliminate waste. 

You can get most of, if not all, the same benefits of fasting, with intermittent fasting. Intermittent fasting involves reducing your food intake in whole or in part, either a few days a week, every other day or daily.  The most popular way to do intermittent fasting is to restrict your daily food intake to a specific window of time - typically a six to eight-hour timeframe each day.

For example, if you skip breakfast and make lunch the first meal of your day, you might restrict your food intake to the hours of 11:00 a.m. and 7:00 p.m. If you are a breakfast lover, your window could be between 8:00 a.m. and 4:00 p.m.  The key is to eat only two meals, and to ensure you eat the last meal at least three hours before bedtime. When you eat three or more meals a day, you rarely, if ever, empty your glycogen stores (storage form of glucose – mostly in your liver), mainly because it takes about eight to 12 hours to burn the sugar stored in your body as glycogen.

By fasting about 14 to 16 hours a day, you give your body enough time to drain your glycogen stores and shift into fat-burning mode. This pushes your body to use fat as a fuel.  Because fat is a slow-burning fuel, you will not only have a more balanced energy supply, but you will also avoid the typical sugar "highs" and "lows" that come with typical diets.

While you will undoubtedly feel hungry on occasion, that is perfectly normal. Once your body adjusts, you may be surprised to discover how much less food you will consume to feel completely satisfied. In many cases your food cravings literally disappear once you have regained your ability to burn fat for fuel.

Benefits of Intermittent Fasting

Intermittent fasting provides a number of health benefits including:

• Forces the body to become efficient at burning fat as the primary fuel which helps eliminate sugar cravings
• Increases growth hormone to help build muscle and promote overall health and wellness
• Enhances brain health and helps prevent neurological disorders like Alzheimer's
• Reduces oxidative stress and fights aging and diseases like cancer
• Lowers triglycerides and reduces inflammation
• Dramatically boosts brain derived neurotrophic factor (BDNF) which activates brain stem cells to convert into new neurons.
• Dramatically increases the process of Autophagy

Benefits of Autophagy

Autophagy means “self-eating” and refers to processes that your body uses to clean out various debris and detoxify while also recycling damaged cell components.   It is quite literally like your body’s recycling program.   It improves metabolic efficiency, gets rid of faulty parts, and stops cancerous growths.   It also helps to dramatically decrease inflammation throughout the body.

During the bio-energetic challenge of exercising or fasting, autophagy is increased.   This stimulates stem-cells including muscle stem cells which can help prevent sarcopenia (muscle loss with aging).     So, intermittent fasting can help maintain the regenerative capacity of muscle stem cells.

There are three ways to boost autophagy:   exercise, fasting, and nutritional ketosis. 


Who Can Benefit from Intermittent Fasting

Intermittent fasting can benefit just about everyone, but athletes may benefit even more. A 2016 study that tracked the effects of intermittent fasting on 34 resistance-trained men found that restricting their eating to an eight-hour window positively affected several health-related biomarkers, while decreasing fat mass and maintaining muscle mass.

While additional studies need to be completed to further investigate the effects of intermittent fasting on athletes, it seems that intermittent fasting could be used during maintenance phases of training when the goal is to maintain muscle mass while reducing fat mass.

The Importance of Proper Food Choices during Intermittent Fasting

During intermittent fasting and reduced food intake, your food choices are very important. Since you'll be eating less, it's vitally important that you get proper nutrition from your food. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.

Cutting net carbs (total carbs minus fiber) is equally important. Focus on:

• High quality fat intake in the form of avocados, coconut oil, organic grass-fed butter, organic egg yolks and nuts.
• Moderate amounts of high-quality protein from organically raised, grass-fed or pastured animals, which translates to no more than 40 to 80 grams of protein per day

• High amounts of fresh, low-net-carb vegetables, ideally organic

Contraindications for Fasting

Although most people can safely benefit from intermittent fasting, it's important to take caution if you have certain health challenges. Do NOT use fasting unless approved by your physician if any of the following are true:

• You are underweight with a body mass index (BMI) of 18.5 or less
• You are malnourished
• Children should NOT fast! They need nutrients for continued growth; if your child is obese, consider cutting him or her back on refined grains and sugar to promote weight loss
• Pregnant and breastfeeding women should NOT fast because a consistent flow of nutrients must be shared continually with the baby to ensure its well-being
• If you take medications that should be taken with food you will need to be very cautious about fasting and consult with your physician first.   This is especially true for diabetics and those with gout.