Fasting - an Option (IMF) (draft)

IMF or Intermittent Mimicking Fasting is a fasting model that provides a means to effectively ‘trick’ your body into believing you are truly fasting. Much like the most known 16 hour intermittent fasting, this fast has shown to aggressively achieve BMI reductions, reduce aging and cancer markers and more.

Readings:

Quora Dr Schiller (I follow) https://www.quora.com/Does-fasting-regularly-reduce-or-reverse-aging

US News https://health.usnews.com/wellness/food/articles/what-is-the-fasting-mimicking-diet

Perfect Keto https://perfectketo.com/fasting-mimicking-diet-and-how-to-do-it/

ProLon Fast (the only commercial fast $$) https://prolonfast.com/

Other: Harvard Medical School https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Foods to Relieve Constipation

From independent resources ... common foods highlighted.

Medicinenet.com
Beans; Kiwi; Sweet Potato; Popcorn; Nuts and Seeds; Pears, Plums and Apples; Whole Grain Bread; Berries; Flaxseed; Brocolli; Prunes; Coffee

WebMD.com
Raspberries; Pears; Popcorn; Watermelon; Oatmeal; Almonds; Potatoes; Lentils; Yogurt; Coffee; Water

Womenshealthmagazine.com
Beans; Brocolli; Oatmeal; Spinach; Nuts; Berries; Pears; Apples; Okra; Coffee, Sauerkraut

Foods to Avoid: Dairy; Fast Food; Red Meat; Gluten foods; Unripe Bananas

Remedies for Constipation
Keep in mind that the bowels may need to be retrained. Here are some common rules to retrain the bowels:

• Figure out the cause of your constipation and make necessary changes. For example, stop over-using laxatives, or discover which medication is causing your constipation.
• Never hold in a bowel movement.
• Drink up to eight glasses of pure, filtered water daily.
• Set a specific time to defecate every day, such as after breakfast or after exercising.
• Maintain a regular exercise routine of 20 minutes a day, three times weekly.

What's a Chaffle? Low Carb Option

Want a low carb alternative to bread? Try Chaffles! Made with eggs, cheese and more. A great way to reduce carbs, enjoy food, and support the intermittent fasting benefit of reducing body fat (by forcing the body to consume available glucose during non-eating periods). Once glucose is consumed - the body switches to fat burning (eating). Remember: more carbs=more glucose=fat storage and longer fasting to obtain benefits. Here are a small list of what you can make with Chaffles. Our first batch of bread substitutes is in the photo (2-3 mins to make each 'slice').

• Bacon and egg sandwiches
• Sausage and egg sandwiches
• Turkey breast sandwiches
• Chicken salad sandwiches
• Egg salad sandwiches
• Ham and cheese sandwiches
• Roast beef and cheese sandwiches
• Open-faced turkey and gravy sandwiches
• Open-faced chicken and gravy sandwiches
• Open-faced beef and gravy sandwiches
• Avocado Toast
• Single-serve cakes
• Stuffing/Dressing for holidays
• Keto chaffles and gravy
• Keto chaffle pizza with lots of toppings
  
• Keto Waffles and everything else (see Suggestions below)

Suggestions: 500+ Chaffle Recipes on Pinterest and the Dash Mini Waffle Maker 

 

 

Intermittant Fasting - Links

Fasting - A Miracle (NE Journal of Medicine)
https://www.youtube.com/watch?v=thgVz3837l0

Belly Fat (but also look to the right side of the page)
https://www.youtube.com/watch?v=rSUODDvgG7Y

Dr. Fung - medical review
https://www.youtube.com/watch?v=7nJgHBbEgsE

A look back at my Intermittent Fasting
https://bobsnotebook.blogspot.com/2020/02/2019-look-back-intermittent-fasting.html

Fasting Works
https://bobsnotebook.blogspot.com/2019/08/revisit-fasting-works.html

Autophagy
https://bobsnotebook.blogspot.com/2020/04/what-is-autophagy-draft.html

Other 23 Benefits
https://www.youtube.com/watch?v=M7RuGvMJndg

What is Autophagy (self-eating)

Autophagy means 'self-eating'

Benefits
.. Detox the body
.. Improves efficiency of system 'cleanup'
.. Improves the Immune System
.. Improves Insulation Resistance

How it Works
.. Cells in body wear out and constantly rebuilding
.. Growth and Breakdown are good and constant and need to be balanced
.. Breakdown and subsequent Cleanup is critical
.. Fosamax - this stopped the breakdown and just build minerals - no good/brittle

Balance is Key
.. Cleanup process is improved since no new fuel (eating constantly) and the body must adapt to keep building cells, blood cells, etc. and scrubs the body seeking fuel (like dead tissue, toxins, cancer, radicals). So cleanup improves and sugar goes down since not eating).

How?
1. Low carb - 50-gram range
2. Generate Ketones (lower carb range)
3. Intermittent Fasting 18/6
4. Longer Fasts

Read: Autophagy

COVID-19 Links and Information

Coronavirus Maps and visuals (timeline, infection, global and more)
http://www.cidrap.umn.edu/covid-19/maps-visuals

Florida Health COVID-19 Website (info and current case status)
http://www.pinellascounty.org/emergency/covid19/default.htm

Pinellas County COVID-19 Emergency Management (prevention to assistance)
http://www.pinellascounty.org/emergency/covid19/default.htm

Pinellas County Safer at Home Initiative (resolution 20-20 and complete order)
http://www.pinellascounty.org/emergency/PDF/covid19/res20-20.pdf

Coronavirus 2019 (COVID-19) (CDC information  - schools, workplaces, communities)
https://www.cdc.gov/coronavirus/2019-ncov/community/index.html

What’s in the $2 Trillion Coronavirus Stimulus Bill
https://bit.ly/2R0QGgH

Coronavirus Aid, Relief, and Economic Security (CARES) Act, Summary
https://bit.ly/2WXkXkg

NY Post 'Near Lethal Doses' of Vitamin C - is this a consideration? 
https://bit.ly/3bELTcB

International Society of Ortho-molecular Medicine (Vitamin C and Influenza)
https://isom.ca/article/high-dose-vitamin-c-influenza-case-report/

CDC Cleaning Guidelines (cleaning and disinfection of households)  
https://bit.ly/2wIWsgd


Check back for updates

Intermittent Fasting - Is Good

Dr. Sten Ekberg shares his holistic views. 

• When you don't eat you ...
• Reduce blood glucose
• Reduces insulin production (and can reverse insulin resistance)
• Allows you to lose weight
• Reduces abdominal fat (around the waist)
• One of the most powerful ways to reduce Type-2 diabetes
• Enables self-eating (consumes what the body does not need). Recycles cells that breakdown and cleans those cells (like cancer) Autophopy
• Reduces the chance of cancer
• Extends life span
• Improves the body's ability to control hunger
• Improves and creates ketones (brain benefits)
• Improves energy, mental clarity, concentration, risk of dementia
• Provides gut healing (allows the digestive tract to self-heal and regenerate)
• With healthy gut more allergy resistance and improved pancreas regeneration 
• Fasting saves time
• Reduces sugar craving
• Saves you money
• Fasting is very, very powerful - may be the 'last chance' when all else failed
• Fasting is a food plan that can be maintained
• 16/8 or 18/6 or OMAD (one meal a day) or extended (check with doctor)

Make Your Own Hand Sanitizer

Washing hands with soap and water for 20 seconds is the #1 way to protect yourself from germs. The next best is using a hand sanitizer. 

You can make your own. Now, to be effective, hand sanitizer needs to have a strength of at least 60 percent isopropyl alcohol. Most suggest that the mixture contain at least two-thirds 99 percent isopropyl (rubbing) alcohol and one-third gel. Note; the sanitizer is only effective if you cover your hands thoroughly and then let it dry. Squirting a few drops into your palms and then wiping your hands does not help at all.

2019 Look Back - Intermittent Fasting

For a year now I have been modeling (about 80% adherence) an eating pattern called 'Fasting' ... basically restricting my food intake and non-eating periods within a day to control insulin production and provide health benefits. Additionally we have incorporated control of portions and salt intake, carbohydrates and snack reduction plus walking. Measured results are weight loss and blood pressure improvement. Looks like we will continue in 2020 and add light weight 'training'. Now back to fasting ...

.. any food/exercise approach will improve weight management - if maintained
.. forget 'diet' it must be a decision and be a way of life, your eating plan
.. began a food diary early 2019 (Lose It app) that identified bad eating habits 
.. started with a 5:2 Diet plan some results were found but needed an enforcer
.. researched 'fasting' learned the health industry was discussing extensively
.. my primary doctor noted positive literature, Dr Oz now promoting
.. in a Joe Rogan podcast learned of an app called Zero that tracked fasting
.. since using Zero, in about one month observed 2-3 lbs lost no hunger pains

Article - Introducing Zero a New App to Help You Fast 
Article - The Dubrow Diet (get book at the library)
My July 31st Post  Fasting Works

Are You Aging Gracefully?

I follow Dr. Weil primarily for his approach on living an anti-inflammatory diet and generally following his anti-inflammatory food pyramid. A recent survey he posted gave me further advice for all 'seniors'. Here are the key points (read the source for details). How many do you follow?

1. eat a diet of whole, unprocessed food, 5-9 servings of fruit and vegetables daily
2. eat calcium for bone health (women); lycopene-rich foods for prostate health (men)
3. take a daily multi-vitamin
4. include anti-inflammatory foods
5. keep an up-to-date medical journal
6. plan to use supplements for mental and physical health as you age
7. maintain one's blood pressure in a healthy range
8. have an annual medical exam
9. perform weight-related exercise 3 times a week
10. use sunscreen
11. do not use tobacco products
12. be physically active several times a week
13. do stretching exercises several days a week


Source: Dr. Weil Aging Gracefully

Low Fat (No) ... Low Carb (Absolutely)

I recently watched an excellent TED Talk by Dr. Peter Brukner, about the food industry's deception and medical industry misguidance (wrong advice based on zero evidence) for 40 years. See the YouTube link at the end of this post. 

Highlights, Key Points and Conclusions:
.. poorly researched studies drove food/medical industry to low fat - high carb
.. incorrectly concluded high fat caused cardiovascular disease
.. industry substituted sugar/carbs in low-fat foods - driving obesity/Type 2 Diabetes 
.. a Keto diet is suggested/recommend maintain daily carb between 30 - 100 grams
.. the body burns glucose first and fat second
.. reduce sugar, starches, vegetable oils, processed foods, 'low-fat' foods
.. increase water, fresh fruits and veggies, meat and fish, full-fat dairy and eggs 
.. best supplement to take - the most nutritious food - eggs
.. solution is simple J.E.R.F. = Just Eat Real Food

YouTube Why Low Carb
Additional Viewing Dr. Peter Bkukner
Keto Diet How to Do Keto on a Budget

Dr. Gundry The Diet Evolution

Much is written about what is the right diet. However, Dr. Grundry accepts that our ancestors were hunter/gatherers - eating less animal protein, more plant protein. As hunter/gatherers, we (they) never had scheduled meal times and subsequently, our bodies evolved to adapt to this. His book 'The Diet Evolution' addresses this fact and proceeds to use radical changes in our modern-day food consumption to reprogram our genes. Here are my take-aways from the book that Dr. Gundry says will reduce major illness, lose weight and extend your life span.

(Update 10/22/19) KISS Summary: a) reduce the amount of growth hormones consumed by limiting meat and chicken serving size replacing meats meat protein with plant protein, b) consider reducing the consumption of lectins, c) reduce carbs (they turn into sugar) and d) consume wild fish protein 1-2 days a week. Note: limited clinical studies have validated lectin-free diets.

.. East more salad less meat ... less meat protein and more plant protein
.. Micro-nutrients are best consumed from plants not animals
.. Avoid all 'white' foods i.e. flour, sugar, mayonnaise, potatoes, crackers, rice
.. Meat protein should be limited to the size of 1/2 palm
.. Nuts snack but 1/4 Cup
.. Center your diet around vegetables - work towards salads twice a day
.. Recommended supplements: Vitamins C, E, B's plus Magnesium 
.. Fish oil (Omega 3) is important 
.. Avoid sugar (or foods that easily convert to sugar like carbs)
.. Seven Day Adventist have proven eating less meat pan increases lifespan 
.. Clinical studies document that calorie restriction wins hands down
.. Wine in moderation is okay, but not beer
.. Vary the time of eating (like our Stone Age hunter-gatherer ancestors) 

Further Reading:
1. Dr. Gundry Diet Evolution
2. The Lectin Free Diet 
3. The Plant Paradox
 

Goals Fail - Adopt a System View

There is an expanding discussion on the web on how one creates a good habit or stop a bad habit ... essentially - how to achieve a goal. This post will be updated as I learn more. Initial observations: goals are an end result; can be self defeating; can cause anxiety; are fixed and remain unchanged. A system on the other hand is a process; can be something to enjoy; can be adjusted; becomes a way of living ... a habit (an Introduction LifeHacker).

What are your goals ... lose 10 pounds by Christmas, increase sales by 5%, improve a personal relationship? Let's experiment with one ... Goal: Lose 10 pounds. What system can we create? (now these are just ideas that could become routine or habit over time). We can just say diet and exercise or we can create a system ..

• start a food journal to record foods eaten and what calories are consumed
• understand serving size 
• weigh myself once a week for checking progress 
• start walking 2 days a week 
• never go back for 'seconds'
• use a reduced size dinner plate as 'normal'
• explore intermittent fasting    
• (to be continued)
  
  

(revisit) Anti-Inflammation Diet by Dr Weil

Although much like the Mediterranean diet, Dr. Weil's diet recommendation as shown in his food pyramid supports all essential elements for long health and a balance of Fats, Carbs, and Protein. Most if not all major scientific organizations encourage adults to adopt a style of eating like that of the Mediterranean diet to prevent major chronic diseases. View 'How to Eat Anti-Inflammatory Diet'

See also The Mediterranean Diet Book

Revisit: Fasting WORKS!

In my May 2019 Post 5:2 Fasting Diet - What You Can Eat I shared the fasting diet or eating style I maintain 75% of the time. The article below reinforces the benefits of fasting and several points:
1. a minimum of 14 hours of no food - just tea or coffee
2. move towards making lunch the main meal - start 1-2 days a week
3. Cancer cells are less able than normal cells to survive a lack of sugar (says to me manage carb intake)

The full article: The Fasting Cure is No Fad

Cancer Prevention - Controlling Angiogenesis

Angiogenesis is the physiological process through which new blood vessels form from pre-existing vessels.

Medical and scientific research is/has been directed to understanding why cancer cells grow (which is understood we develop continually but die when blood supply does not feed them). So work is being done to further understand controlling and reducing the feeding of cancer cells through anti-angiogenesis approaches - drug treatment and foods.

Initial Research: 
Calorie Bee: Angiogenesis 
Wikipedia: Anti-Angiogenic Foods for a Cancer-Fighting Diet
TED Talks: Can We Eat to Starve Cancer?
More: Search Results

Naps are Great ... and can lower your blood pressure

Investigators in Greece report that taking a midday nap can work as well as giving up salt and alcohol to bring down high blood pressure. Lead researcher Manolis Kallistratos, M.D., a cardiologist, said the new findings are important because “a drop in blood pressure as small as two milli-meters of mercury (mm Hg) can reduce the risk of cardiovascular events such as heart attack by up to 10 per cent.” 
Source: A Good Reason to Take a Nap

Vitamin D - Sunshine and/or Supplements?

With colon cancer and heart disease linked to low vitamin D levels, experts offer advice on getting just enough sun. Somewhere there is a balance between natural sunshine vitamin D and using supplements. Either way, clinical studies are showing the value of Vitamin D for extending mortality.

• 4000 IU of Vitamin D is the safe upper limit according to the Institute of Medicine (IOM).
• 10-20 minutes in the sun is recommended generally
• Supplement total needs through foods containing rich sources such as Swordfish; Sockeye Salmon; Tuna canned in water; Beef liver; One large whole egg; Sardines canned in oil and foods commercially available with added Vitamin D.

How much Time in the Sun ... 
Vitamin Toxicity ...  
dMinder ... and there's an 'app for that'

5:2 Fasting Diet - What You Can Eat

The 5:2 diet is essentially a fancy name for intermittent fasting. Fasting is seen as a more effective way to lose weight because by cutting down on your calorie intake intermittently, rather than all at once, your body goes into ‘repair mode’ and not ‘starvation mode’. This repair mode causes the body to restore damaged cells, which uses more energy, whereas starvation mode causes your body to store fat.

Read 5:2 Fasting Diet - What and How
Previous Post Fasting Diet Info

What to Eat to Live to 100

For over a decade, Buettner (along with the National Geographic Society and a team of researchers) studied the 5 locations around the globe that have the highest concentrations of 100-year-olds, as well as exceptionally low rates of diseases such as cancer, diabetes, obesity, and heart problems. The book "The Blue Zones Solution" in summary states “Eat well, stress less, move more, and love more.” An easy summary to read is the Blue Zone Solution