[DELETED] - at least 3 days a week i only eat one meal a day

here is the website i started in 2011 on intermittent fasting, the authorities are still relevant

On 16 Feb 2019, at 9:14 am, [DELTED] @hotmail.com> wrote:

I have been reading up on this - there could be some substantial benefits in incorporating this into an overall health regime, with only a minimal lifestyle adjustments. the 16/8n should be easy....and I'm going to incorporate one 24hr once a week.

Prolonged fasting 're-boots' immune system - Medical News Today

Prolonged fasting 're-boots' immune system - Medical News Today


Results of a new study on mice and a phase 1 trial of humans
suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged cells.

The study, by researchers from the University of Southern California (USC) in Los Angeles, and published in the journal Cell Stem Cell, is the first to show that a natural intervention can trigger regeneration of an organ or system through stem cells.

The team believes the findings could benefit people with immune system damage, for example if they have received chemotherapy treatment for cancer. It could also benefit the elderly whose immune systems are weakened through aging, making them more susceptible to disease.

The scientists say prolonged fasting appears to shift stem cells of the immune system from a dormant state to an active state of self-renewal.

Results from experiments with mice and a phase 1 human clinical trial showed that long periods of fasting significantly lowered levels of white blood cells. In the mice, it flipped a switch that changed the signaling pathways of hematopoietic stem cells - a group of stem cells that generate blood and immune systems.

"We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic system," says Valter Longo, a professor of Gerontology and the Biological Sciences at the USC Davis School of Gerontology, and director of the USC Longevity Institute.

He says that when you stop eating, the body uses up stored glucose, fat and ketones, and also recycles worn out and damaged immune cells.

"What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting," he explains. "Then when you re-feed, the blood cells come back. So we started thinking, well, where does it come from?"

In mice, prolonged fasting replenished worn out immune cells with new ones

In mice, prolonged periods of fasting - repeated cycles of 2-4 days with no food - over the course of 6 months, killed older and damaged immune cells and generated new ones.

During each fasting cycle, the drop in white cell levels triggered a stem-cell based regeneration of new immune cells. In particular, prolonged fasting reduced PKA, an enzyme that the team had previously discovered is involved in extending lifespan in simple organisms.

Other studies have also linked PKA to the control of stem cell self-renewal and pluripotency - the extent to which they can become different cell-types.

Prolonged fasting also led to a drop in IGF-1, a growth factor hormone linked to aging, cancer and tumor progression.

Switching off the gene for PKA is the key step that triggers the stem cells to shift to regeneration, Prof. Longo says. "It gives the OK for stem cells to go ahead and begin proliferating and rebuild the entire system."

And the good news, he adds, is that the body also rids itself "of the parts of the system that might be damaged or old, the inefficient parts, during the fasting. Now, if you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system."

Three-day fast protected cancer patients from toxic chemo effects

n a clinical trial involving a small group of cancer patients, the team also found that fasting for 3 days before receiving chemotherapy protected them from its toxic effects.

While chemotherapy saves lives, it also causes significant damage to the immune system, and the team hopes their findings show that fasting may help to minimize some of that harm.

Meanwhile, there is no suggestion that people should try to get these same effects by prolonged fasting, which should only be done under medical supervision.

More clinical studies are now needed to test the effectiveness of the approach in humans and also examine the side effects.

Prof. Longo says they are now investigating whether these same regeneration effects work with other systems and organs as well as the immune system. His lab is already planning further animal studies and clinical trials.

Funds from the National Institute of Aging of the National Institutes of Health (NIH), the V Foundation and the National Cancer Institute of the NIH helped finance the study.

Meanwhile, Medical News Today recently reported how stem cells show potential for brain damage repair. Research from Australia suggests by manipulating cell-surface proteins it may be possible to get bone marrow stem cells to differentiate into brain cells. If the method proves viable, it could lead to ways of generating new brain cell populations for repairing brain damage.stem cells show potential for brain.
Written by Catharine Paddock PhD

Experiments with Intermittent Fasting Summary - Precision Nutrition

Precision Nutrition » Experiments with Intermittent Fasting Summary

All About Intermittent Fasting, in Under 10 Minutes

A growing number of experts claim short fasts can
accelerate fat loss and make you healthier. So we spent 6 months testing
the most popular Intermittent Fasting (IF) protocols ourselves. Find
out what IF is, whether you should do it, and if so — how.

For years, Dr. John Berardi, Chief Science Officer of Precision
Nutrition, has advocated frequent meals, spaced 3-4 hours apart,
consisting of nutrient-dense, healthy food. That strategy — when
combined with a smart exercise program and world-class coaching — has
helped thousands of our clients drop over 120,000 pounds of fat in the
last ten years.

Proponents of IF, on the other hand, eschew the idea of
eating so frequently. Many claim to have achieved quicker fat loss and
better health by deliberately skipping meals and sometimes going entire
days without eating.

The IF research is still in its infancy — indeed, it may be 5-10
years before it reaches critical mass and becomes a mainstream
nutritional idea — but in certain quarters, the benefits of intermittent
fasting have reached almost mythical proportions.

With research lagging behind at a snail’s pace, but enough anecdotal
evidence to go off of, we decided to do what we do here at Precision
Nutrition: test it ourselves. Here’s what Dr. Berardi found, in his own words.

Why Experiment With Intermittent Fasting?

I’m a professional dieter. In other words, I’ve done nearly every diet
or nutritional protocol that’s around to test its efficacy.
Intermittent fasting has a very small, yet strong, following and enough
research to pique my curiosity. I wanted to test it myself to see what
kinds of physiological and psychological changes would come from it.
Also, as a competitive, masters-level track athlete and life-long
fitness enthusiast, I wanted to test a new way to drop fat and get
extremely lean, while staying strong and powerful.

What Did You Test?

Since there isn’t one definitive intermittent fasting protocol, I
decided to test six different methods over the course of six months. I
kept meticulous notes on everything from scale weight, body-fat
percentage, and blood/hormonal markers, to lifestyle markers like energy
levels, cognitive thought, and pain-in-the-ass factors.

What Happened?

Over the course of six months, I dropped twenty pounds of weight,
from 190 pounds to 170 pounds. I also reduced my body fat from 10% to 4%
while maintaining most of my lean muscle mass. Finally, I found two
intermittent fasting strategies that I could follow indefinitely with no
problem. Simply, I accomplished the goals I set for myself in a way
that was easier and less time-consuming than “traditional” dieting.

What Are The Big “Takeaways”?

I think there are four main takeaways that readers of this book should come away with.

NUMBER 1

Trial fasting is a great way to practice managing hunger. This is an essential skill for anyone who wants to get in shape and stay healthy and fit.

NUMBER 2

More regular fasting isn't objectively better for losing body fat. While my IF experiments worked quite well, the intermittent fasting approach (bigger meals, less frequently) didn't produce better fat loss than a more conventional diet approach (smaller meals, more frequently) might have.

NUMBER 3

More regular fasting did make it easier to maintain a lower body fat percentage. Intermittent fasting isn't easy. However, I did find that using this approach made it easier for me to maintain a low body weight and a very low body fat percentage vs. more conventional diets.

NUMBER 4

Intermittent fasting can work but it's not for everyone, nor does it need to be. In the end, IF is just one approach, among many effective ones, for improving health, performance, and body composition.

So Intermittent Fasting Is Good, But Not Necessary?

Exactly. Intermittent fasting can be helpful for in-shape people who
want to really get lean without following conventional bodybuilding
diets, or for anyone who needs to learn the difference between body
hunger and mental hunger. (And for the latter, I only recommend the
Trial Fast.) It’s a helpful tool and one I’ll continue to use
periodically. But it’s not the end-all, be-all of nutrition or fitness.
People have been getting in awesome shape — and staying in awesome shape
— for decades without the use of intermittent fasting.

How Are IF and "Grazing" Similar?

Successful nutrition plans, whether they use smaller, more frequent
meals or larger, less frequent meals all share a few commonalities.
These include:

NUMBER 1

Controlling calories. When calories are controlled, progress is made. Whether you control them by eating frequent small meals or infrequent larger meals is up to you.

NUMBER 2

Focusing on food quality. Fresh, unprocessed, nutrient-dense food is a must, regardless of which eating style you adopt.

NUMBER 3

Regular exercise. Exercise is a critical part of the equation.

Once those three have been taken care of, it’s a matter of personal preference and lifestyle considerations.

I'd Like To Learn More. What's Next?

Have 10 minutes? Read Appendix A. It's a cheat sheet that shows you exactly how to do intermittent fasting, including specifics on our three favorite protocols.

Have 30 minutes? Read about the individual fasts in Chapters 4, 5 and 6. Then read the cheat sheet in Appendix A. Then check out Appendix B for some tips and tricks we learned along the way.

Have an hour or two? Read the entire Experiments
with Intermittent Fasting book. We spent a lot of time researching,
conducting the experiments, and writing. We’d love to share it with you
and hear your thoughts.

Be notified about future research reports

At Precision Nutrition we pride ourselves in finding the fastest and
easiest nutritional strategies to help real people lose fat, get
healthy, and enjoy life-long fitness.

In our experience, the best way to find those strategies is to put
them to the test ourselves. And once we collect our data, we pass the
information along to you so you can use it to help make your life better.

If you’d like to stay connected and be the first to know when these
experiments happen, feel free to join our newsletter list below.

And if you'd like to learn more about our intermittent fasting
experiments, feel free to move on to the next chapter by clicking the
title of the next chapter below.

Intermittent Fasting - The No Hunger Method - Critical MAS

Intermittent Fasting - The No Hunger Method - Critical MAS

Oct 5, 2011 by MAS 40 Comments

I started doing Intermittent Fasting
over three years ago. My strategy has always been to just deal with the
hunger. If you ignore it, it goes away. When I first began fasting, I’d
think about my hunger constantly. These days, it barely grabs my
attention. Recently, I was inspired by a post over at my favorite
nutrition website Perfect Health Diet to try an alternate approach to Intermittent Fasting.

Before I go into the changes I tested, let me go over two benefits from Intermittent Fasting.

1. By restricting carbohydrates for an extended period, you can shift your body into a state of ketosis. Ketosis has a host of health benefits. One of which is you burn fat at a quicker pace.
2. By restricting protein, you can trigger autophagy. This is the
   process where cells consume and recycle their own damaged material. This
   results in many health benefits, including life extension.

The Perfect Health Diet post Ketogenic Diets, I: Ways to Make a Diet Ketogenic
is a detailed explanation of the ketogenic metabolic pathway. The part
of the article I found most interesting was how the use of coconut oil,
which is loaded with short chain fats, can accelerate the production of
ketones.

This means that if you eat a lot of coconut oil (which is
58% short-chain fats), you deliver a lot of fat to the liver for
disposal. The disposal process for fat is conversion to acetyl CoA
followed by either burning in the TCA cycle or conversion to ketones.

Since that post was written, I have done many fasts where I consume
nothing but 1 to 3 tablespoons of coconut oil. I find it has a slightly
sweet taste and it does lower my hunger level. To confirm I was still
hitting ketosis, I used Ketostix to measure ketones. After a 16 hour
fast with coconut oil, I was measuring Small to Moderate ketones. Pretty
cool.



Ketostix

Well coconut oil by itself may not be enough for the hungry. Have no fear, the Perfect Health Diet
book came up with another idea. It said you can consume fermented
vegetables on a fast. Wouldn’t the carbs from the vegetables interfere
with achieving ketosis? Nope. From the book:

Most vegetable carbohydrates are intercepted by gut bacteria, which digest vegetable fiber into short-chain fatty acids.

If the book is correct, I could eat coconut oil and sauerkraut and still go into ketosis. I decided to test it out.

• Monday night: My last food intake was at 10 PM.
• Tuesday 10 AM: 1 tablespoon of coconut oil, 100 grams of cortido sauerkraut.
• Tuesday 1 PM: 1 tablespoon of coconut oil, 100 grams of ghost pepper sauerkraut.

The cortido sauerkraut has some carrots, so I was concerned that
those carbs might be enough to prevent ketosis. But it didn’t. At 2:30
PM, I tested Moderate ketones on the Ketostix. Victory!



Cortido Sauerkraut – Ketosis never tasted so good!

So if you’ve put off Intermittent Fasting, because you can’t deal with the hunger, you now have no excuses. Get yourself some coconut oil and make some fermented veggies.

When Food Intake Stops, Enzyme Turns Off Production of Fats, Cholesterol - ScienceNewsline

When Food Intake Stops, Enzyme Turns Off Production of Fats, Cholesterol - ScienceNewsline

Published: June 30, 2010. By Massachusetts General Hospital http://www.mgh.harvard.edu

Highlight

Massachusetts General Hospital (MGH) investigators have found that an
enzyme with several important roles in energy metabolism also helps to
turn off the body's generation of fats and cholesterol under conditions
of fasting. The report in Genes & Development describes how
SIRT1, one of a group of enzymes called sirtuins, suppresses the
activity of a family of proteins called SREBPs, which control the body's
synthesis and handling of fats and cholesterol. The findings could lead
to new approaches to treating conditions involving elevated cholesterol
and lipid levels.



"SIRT1 had previously been shown to act as an energy sensor,
promoting the use of stored fat in response to food deprivation;
however, its function in shutting down fat and cholesterol synthesis was
unknown," says Amy Walker, PhD, of the MGH Cancer Center, the study's
lead author. "These findings point to SIRT1 as a master regulator of
physiologic energy stability that controls the synthesis and storage of
fat, as well as its usage as fuel."



Under normal conditions, the body produces appropriate levels of fats
and cholesterol, both of which are essential to life. A high-fat diet
can cause abnormal elevations in fat and cholesterol levels in the
blood, which may lead to cardiovascular disease, type 2 diabetes,
hypertension and other serious disorders. If the body is deprived of
food for a short time, it shuts down the production and storage of fat
and cholesterol and shifts to using stored fats as the primary source of
energy. Fasting also is known to turn off the activity of SREBP
proteins, and the research team investigated whether direct suppression
of SREBPs by SIRT1 was responsible for the metabolic shift.



A series of experiments in worms, fruitflies and mice showed that the
versions of SIRT1 present in those animals suppressed SREBP activity
and the associated synthesis and storage of fats. They also showed in
mouse and human cells that SIRT1 acts on SREBP by removing a protective
molecule, marking the protein for degradation, and that inhibiting SIRT1
activity caused levels of SREBP to rise. Treating genetically obese
mice fed a high-fat diet with an agent that increases sirtuin activity
suppressed the expression of SREBP-regulated fat synthesis genes and
also reduced the amount of fat stored in the animals livers.



"This study is significant because it explains the signals that tell
the body to burn fat in response to fasting or dieting," says David
Sinclair, PhD, a professor of Pathology at Harvard Medical School (HMS)
who helped discover the genes that code for sirtuins but was not
involved with this MGH-led study. "This improved understanding could
help treat and prevent metabolic diseases such as atherosclerosis and
type 2 diabetes."



Sirtuins have also been associated with the increased longevity in
response to reduced calorie intake observed in several species of
animals. Drugs that stimulate sirtuin activity are currently being
investigated for treatment of diabetes and related conditions.



"Sirtuin activators could strengthen SIRT1 functions that may be
suppressed in individuals with cardiometabolic disorders," explains
Anders Näär, PhD, of the MGH Center for Cancer Research, senior author
of the current study. "Our results suggest these agents may be able to
'trick' the body into responding as though it was experiencing fasting,
with beneficial metabolic consequences, but that hypothesis needs to be
tested in future studies." Näär is an associate professor of Cell
Biology and Walker is an instructor in Medicine at HMS.

Intermittent fasting and high intensity fitness boost HGH

Intermittent fasting and high intensity fitness boost HGH

Friday, January 20, 2012 by: Dr. David Jockers
Tags: intermittent fasting, fitness, HGH

(NaturalNews) The human body was designed very efficiently for times of
scarcity and stress. Food scarcity was a common reality and the body has
developed specific pathways to be very efficient in times of fasting.
In times of stress, for survival purposes we adapted a fight or flight
mode that forces us to work our bodies at a very high-intensity for a
relatively short period of time. The combination of intermittent fasting
and high intensity exercise promotes hormones that improve tissue
healing and metabolic processes.

Our long-ago ancestors had to struggle daily for adequate food sources.
They most often grazed on wild berries, herbs, raw nuts and seeds as they
foraged through the woods during the day. At night, they would relax with the latest kill eating
most-often a high protein, high fat meal. This sort of diet was
dependent upon the success of their hunting endeavors. Fasting was a
regular way of life for our ancestors. This is evident with the positive
adaptations the body goes through during the fasting periods.

Fasting allows our body to go into a catabolic (tissue breakdown) period
without promoting inflammatory conditions. This enables the bodily
resources to eliminate older, damaged cells and replace them with
stronger cellular components.

High intensity movement is a way of life

High intensity exercise was a necessity of life for our ancestors as they
chased down and killed animals for food. Many cultures battled with
other cultures regularly. The fight or flight lifestyle was quite
evident and it was almost always at 90-100% of maximal intensity.
Anything less than this could quite often lead to death or starvation.

This way of life led to a lean and incredibly strong body. Most men had body
fat under 10% while women typically ranged between 10-20%. They were
also able to produce incredible muscular forces to overcome obstacles
with their battle-trained bodies.

To have high-quality of life in the 21st century, we must understand and work in harmony with our
bodies' primitive past. Intermittent fasting
and high-intensity, short durational exercise are genetic requirements
that help our bodies thrive, adapt and evolve with better survival
characteristics. This includes a strong fit muscular system, a titanium
immune system and an efficient digestive tract.

Fasting and fitness boost human growth hormone

Intermittent fasting for periods ranging from 12-24 hours along with high intensity
exercise has a positive effect on boosting human growth hormone (HGH).
HGH is a very important protein-based hormone that is produced by the
pituitary gland. HGH enhances the cellular repair processes that allow
us to age with grace. HGH regulates metabolism to burn fat, build
muscle, and slow down the negative effects of stress.

Researchers at the Intermountain Medical Center Heart Institute found that men who
had fasted for 24 hours had a 2000% increase in circulating HGH. Women
who were tested had a 1300% increase in HGH.

A 2009 study in the British Journal of Sports Medicine
showed that lactic acid accumulation helps to trigger HGH. Lactic acid
is only produced in response to intense anaerobic training. Aerobic
training is not intense enough to produce the kind of lactate triggering
of HGH.

Low-intensity, long duration aerobic training is
catabolic in nature. This means that it produces lots of free radicals
without promoting significant amounts of repair peptides, enzymes and
hormones. The net effect is a wearing down of bodily resources.

High-intensity training also produces free radicals but it triggers an abundance of
repair peptides, enzymes and hormones to be released. The net effect of
this is healthy tissue repair and favorable effects on body composition
and anti-aging qualities.

Sources for this article include:

http://www.ncbi.nlm.nih.gov/pubmed/20837645

http://www.naturalnews.com/033957_muscle_growth_proteins.html
Godfrey RJ, Whyte GP, Buckley J, Quinlivan R. The role of lactate in the
exercise-induced human growth hormone response: evidence from McArdle
disease. Br J Sports Med, 2009 Jul:43(7):521-5

http://www.ncbi.nlm.nih.gov/pubmed/18184755?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://www.eurekalert.org/pub_releases/2011-04/imc-sfr033111.php

http://www.naturalnews.com/029298_aging_industry.html

About the author:
Dr. David Jockers owns and operates Exodus Health Center in Kennesaw, Ga.
He is a Maximized Living doctor. His expertise is in weight loss,
customized nutrition & exercise, & structural corrective
chiropractic care. For more information go to www.drjockers.com To find a Maximized Living doctor near you go to www.maximizedliving.com Dr. Jockers is also available for long distance phone consultations to help you beat disease and reach your health goals

Study finds routine periodic fasting is good for your health, and your heart

Public release date: 3-Apr-2011


Contact: Jess C. Gomez

jess.gomez@imail.org

801-507-7455

Intermountain Medical Center

Study finds routine periodic fasting is good for your health, and your heart

Fasting found to reduce cardiac risk factors, such as triglycerides, weight, and blood sugar levels

Murray, UT (4/03/11) – Fasting has long been associated with
religious rituals, diets, and political protests. Now new evidence from
cardiac researchers at the Intermountain Medical Center Heart Institute
demonstrates that routine periodic fasting is also good for your health,
and your heart.

Today, research cardiologists at the Intermountain Medical Center
Heart Institute are reporting that fasting not only lowers one's risk of
coronary artery disease and diabetes, but also causes significant
changes in a person's blood cholesterol levels. Both diabetes and
elevated cholesterol are known risk factors for coronary heart disease.

The discovery expands upon a 2007 Intermountain Healthcare study
that revealed an association between fasting and reduced risk of
coronary heart disease, the leading cause of death among men and women
in America. In the new research, fasting was also found to reduce other
cardiac risk factors, such as triglycerides, weight, and blood sugar
levels.

The findings were presented Sunday, April 3, at the annual
scientific sessions of the American College of Cardiology in New
Orleans.

"These new findings demonstrate that our original discovery was not a
chance event," says Dr. Benjamin D. Horne, PhD, MPH, director of
cardiovascular and genetic epidemiology at the Intermountain Medical
Center Heart Institute, and the study's principal investigator. "The
confirmation among a new set of patients that fasting is associated with
lower risk of these common diseases raises new questions about how
fasting itself reduces risk or if it simply indicates a healthy
lifestyle."

Unlike the earlier research by the team, this new research recorded
reactions in the body's biological mechanisms during the fasting period.
The participants' low-density lipoprotein cholesterol (LDL-C, the "bad"
cholesterol) and high-density lipoprotein cholesterol (HDL-C, the
"good" cholesterol) both increased (by 14 percent and 6 percent,
respectively) raising their total cholesterol – and catching the
researchers by surprise.

"Fasting causes hunger or stress. In response, the body releases
more cholesterol, allowing it to utilize fat as a source of fuel,
instead of glucose. This decreases the number of fat cells in the body,"
says Dr. Horne. "This is important because the fewer fat cells a body
has, the less likely it will experience insulin resistance, or
diabetes."

This recent study also confirmed earlier findings about the effects
of fasting on human growth hormone (HGH), a metabolic protein. HGH works
to protect lean muscle and metabolic balance, a response triggered and
accelerated by fasting. During the 24-hour fasting periods, HGH
increased an average of 1,300 percent in women, and nearly 2,000 percent
in men.

In this most recent trial, researchers conducted two fasting studies
of over 200 individuals — both patients and healthy volunteers — who
were recruited at Intermountain Medical Center. A second 2011 clinical
trial followed another 30 patients who drank only water and ate nothing
else for 24 hours. They were also monitored while eating a normal diet
during an additional 24-hour period. Blood tests and physical
measurements were taken from all to evaluate cardiac risk factors,
markers of metabolic risk, and other general health parameters.

While the results were surprising to researchers, it's not time to
start a fasting diet just yet. It will take more studies like these to
fully determine the body's reaction to fasting and its effect on human
health. Dr. Horne believes that fasting could one day be prescribed as a
treatment for preventing diabetes and coronary heart disease.

To help achieve the goal of expanded research, the Deseret
Foundation (which funded the previous fasting studies) recently approved
a new grant to evaluate many more metabolic factors in the blood using
stored samples from the recent fasting clinical trial. The researchers
will also include an additional clinical trial of fasting among patients
who have been diagnosed with coronary heart disease.

"We are very grateful for the financial support from the Deseret
Foundation. The organization and its donors have made these
groundbreaking studies of fasting possible," added Dr. Horne.

###

Members of the Intermountain Medical Center Heart Institute research
team included Dr. Horne, Jeffrey L. Anderson, MD, John F. Carlquist,
PhD, J. Brent Muhlestein, MD, Donald L. Lappé, MD, Heidi T. May, PhD,
MSPH, Boudi Kfoury, MD, Oxana Galenko, PhD, Amy R. Butler, Dylan P.
Nelson, Kimberly D. Brunisholz, Tami L. Bair, and Samin Panahi.