Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

I will use ketosis to manage my body composition, which invariably leads to fasting for weight loss.  In the new book, The Complete Guide to Fasting, Dr. Jason Fung (77)and Jimmy Moore (18, 23, 28) explain how we can use fasting to improve our health and lose weight.  Fasting for weight loss can be done in a healthy and safe way.  Dr. Fung uses fasting in his clinic to address obesity and type II diabetes.  Jimmy Moore has been experimenting with fasting and shares his experiences in the first and only complete guide on fasting.

Fasting for weight loss

Virtually half of our medical conditions today are caused by obesity and type II diabetes.  Fasting for weight loss can be an effective protocol to manage obesity and type II diabetes.

Types of fasting

Intermittent Fast – By pushing your normal nighttime fast to 16 to 24 hours, you'll get many of the benefits of fasting in a very manageable way.

Alternate Day Fast – This style fasting is where you eat every other day, which leads to a 36 hour fast.

Extended Fast – An extended fast goes from 3 days, but most people find that the first three days are the hardest.  Jimmy is currently on day 11 of a 21 day fast.

Diets don't work

Most diets focus your attention on eating.  You're told to eat from the time you wake up until you go to bed.  If you're adding energy to your system as you need it, you won't lose weight.  Fasting is an approach that will allow you to lose weight.

Fasting is not a cause of eating disorders

Fasting is a normal part of the human condition.  Today it is mostly associated with religious rituals.  When it is brought up as a way to manage weight and health, some will complain that this will cause an eating disorder.  This logic would tell you that instructing your children to wash their hands before dinner will lead to OCD.  Eating disorders are associated with body image, not triggered by someone doing a fast.

Postscript on fasting

After I stopped recording the call, Dr. Fung, Jimmy and I kept talking and some wonderful gems came out that we wanted to make sure we captured it for you.

When you fast, you'll lose weight.  When you stop fasting, you'll gain some of that weight back.  This happens for two reasons:

1. Water – With the resumption of eating your body will store more water.
2. Homeostasis – Your body has a tendency to stick to a given state/body weight.  This is the cause of plateaus and the reason your body will work to get back to the previous set weight.

When you lose weight from intermittent fasting, it isn't due to calorie restriction but rather from hormone changes.  Insulin is reduced and eventually, you begin healing your insulin resistance.

Follow up on Jimmy's 21-Day Fast

We discussed that Jimmy was on a 21-day fast. Up through day 11, Jimmy had had only had one cup of bone broth. I asked Jimmy for an update on his fast and here is what he said:

I made it the full 21 days and had two meals (one at the end of Day 12 and one at the end of Day 18). I lost 27 pounds in the 21 days even with these meals, saw many of my skin tags shrivel up and fall off (a sign of insulin resistance healing), and became more abundantly aware that my need for eating as often is likely unnecessary. Will be continuing to implement lessons from this fast into my everyday lifestyle moving forward as I continue to pursue healing the insulin resistance. 🙂

Links

www.intensivedietarymanagement.com
dietdoctor.com
Fungsweigh Facebook Group
livinlavidalowcarb.com
Jimmy on Periscope

 

 

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Can fasting be a healthy solution for weight loss | Jimmy Moore

Crack the obesity code

Live to your chronotype with Dr. Michael Breus

Dr. Michael Brues introduces the chronotype in his new book, The Power of When.  In his practice as a sleep doctor, he realized there are more than just night owls and early birds.  He based the chronotypes on mammals.

His curiosity on this came about when he was working with a tough patient.  She told him she felt like she needed to go to bed at 1am and sleep until 8 – 9am.  In an effort to help this woman, he called her employer and asked if she could shift her work day back two hours.  The results were tremendous.

He took this further and found that based on chronotype and hormone cycles there were optimal times for certain activities.  By being true to your chronotype will help you sleep and perform better.   It is also valuable to know the chronotype of the people in your life so you can understand where they are in mood and performance during the day.  For example, if you know your boss is a wolf, you wouldn't want to schedule an early morning meeting with her.

The four chronotypes:

• Dolphins – The dolphin chronotype tends to struggle with sleep patterns.
• Bears – The bear chronotype is the most common (55% of people) and sleeps the traditional sleep pattern.  They tend to be outgoing.
• Wolfs – The wolf chronotype prefers to stay up late and sleep later.
• Lions – The lion chronotype prefers to go to bed early and get up early.

Find your chronotype:

You can determine your chronotype with the quiz at the Power of When Quiz.

Links

The Power of When Quiz

The power of When

The sleep doctor

 

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https://40plusfitnesspodcast.com/sleep-smarter-shawn-stevenson/

Birding for fitness and health

When the publisher sent me the book, Birding at the Bridge by Heather Wolf, I wasn't sure it would be a fit for you.  But the thought hit me, birding for fitness is a thing.  Getting outside, walking and potentially more make bird watching a great hobby for health and fitness.

In this episode, Heather and I go over some getting started tips for bird watching.

 

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https://40plusfitnesspodcast.com/walking-weight-loss/

Walking for weight loss with Lucy Wyndham-Read

In her book Walk off the weight, Lucy Wyndham-Read shows us how to use walking for weight loss.  With 5 years in the Brittish Army and 20 years in fitness, Lucy has helped thousands of men and women lose weight and stay in shape.  In this book, she sets up a daily program for walking for weight loss with walking plans and menus to ensure you're eating right.

Benefits of walking

– Health – Walking strengthens your heart and reduces cholesterol.  It helps strengthen your bones.  It prevents obesity and lifts depression.
– Fitness – Walking helps make you faster and stronger and gives you more stamina.  You'll improve your flexibility and balance.
– Weight – Walking for weight loss works because you are burning more calories both during and after the walk.
– Aging – Walking helps promote human growth hormone (HGH), which begins declining after age 20.

Measure it & snap it

– Measurements – Lucy recommends you measure your waist, bottom, thighs and arms so you can see your progress.
– What to expect – As you go, you'll notice you are dropping dress sizes and feeling stronger and more energetic.
– Commitment – Before you start, make the commitment to make it through the first seven days.  This will drive you through the 21 days.

Tips for Motivation

1. Mind makeover – Make sure you have the right attitude to ensure success.
2. Put on your visualization glasses – Visualize what health and fitness looks like.
3. Score a goal – Set goals to drive you.
4. Be your own fitness dj – Change up your playlist from time to time to stay motivated.
5. On the dot – Find a set time to work out so you're high energy and can keep doing it.
6. Become a master chef – Learn how to make new dishes with fresh, healthy ingredients.

Walking for weight loss links:

Youtube Channel

Twitter

 

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https://40plusfitnesspodcast.com/11-best-getting-started-tips

 

 

 

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Is wheat poison?

Cindi O'meara is a nutritionist who in her effort to heal herself and determine if wheat is poison, made the documentary “What's with Wheat.”  In this documentary, Cindy brings together some of the best experts on health and fitness to discuss what we've done to wheat over the last several decades and what it is doing to our bodies.

In a search for optimizing her own longevity, Cindi started an elimination diet.  Within days she had lost weight and was looking and feeling great.  As she reintroduced food, she recognized that wheat was a problem for her.  Shortly after her discovery, books began coming out on the dangers of wheat.

Is wheat poison today?

As hunter-gathers, we were nomads.  Once we could cultivate crops, we were able to settle in towns and cities.  This made civilization possible.

In the 1920s we began having the first shelf stable foods.  Finding we were developing vitamin deficiencies, food companies began fortifying foods with artificial vitamins.  Then in the 1970s we began developing hybrids and spraying the wheat with chemicals.

And one of the core differences, we are exposed to much more wheat through our food, cosmetics, etc.

Elimination Diets

Cindi used an elimination diet to get healthier, and she provides a guide for doing a four-week elimination-style diet.  Many people shy away from dropping wheat and grains from their diet.  While this is not the easiest of protocols, it is typically only temporary for most foods.  It is only the foods that make you sick that you'll have to avoid after the initial period.

 

changinghabits.com.au

What's With Wheat documentary

 

Elimination diets

Paleo for thyroid health with Elle Russ

 

 

Menopause advice for women and men with Dr. Tara Allmen

In this episode, we meet Dr. Tara Allmen to get menopause advice and solutions presented in her book Menopause Confidential: A Doctor Reveals the Secrets to Thriving Through Midlife.

Every man needs a gynecologist for menopause advice

An accountant and a gynecologist have in common when meeting a man at a party, the question ‘what do you do for a living' is a conversation stopper.  It shouldn't be that way.  At least not when you meet a gynecologist.  There is a lot to learn what the women in your life are (or will) experience.  Menopause advice works for both women and men.

Sleep

The symptoms of perimenopause and menopause can cause sleep disruption.  It is important for women to focus on getting the best quality sleep.  A few sleep tips provided by Dr. Allmen include:

• Go to bed at the same time each night.
• Avoid stimulants that will disrupt sleep such as heavy meals, alcohol, and caffeine.
• Cool, dark bedroom.
• Don't keep your phone by the bed.
• Eat healthy foods.
• Exercise regularly.

Colon cancer

Dr. Allmen decided to design her own colon cleansing approach and has been successful in coming up with a way that is a lot easier.  She's shared this approach with her patients and they've had great results in colon screening prep.  While not menopause advice, it is something we face in mid-life and you may find Dr. Allman's recipe for colon cleansing easy and effective.

Weight lifting

It is very important that women work to maintain muscle mass and bone density by lifting weights.

Links

DrAllmen.com

The menopause solution | Dr. Stephanie Faubion

The estrogen window | Mache Seibel

Making the best medical decisions with Dr. Robert McNutt

Dr. Robert McNutt is a philosopher, a medical doctor, and a decision expert.  Making medical decisions is a series of tradeoffs of benefits and costs.  In his book, Your Health, Your Decisions, Dr. McNutt goes through these tradeoffs and provides an objective way to work with your doctor to get to the right medical decisions for yourself.

Shared Med Choice