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Artículos con el tag "fasting"

When is the Best Time to Intermittent Fast?

Many people ask me when the best time to intermittent fast is. The answer may surprise you – there is no one “best” time. In fact, the best time to intermittent fast may vary depending on your goals and lifestyle.

That said, there are a few general tips that can help you determine when the best time to intermittent fast is for you. In this blog post, I’ll share with you 3 tips to help you find the best time to intermittent fast.

1. Consider your goals.

The first step in finding the best time to intermittent fast is to consider your goals. What are you hoping to achieve by intermittent fasting? Are you looking to improve your health? Lose weight? Gain muscle? Once you know your goals, you can start to narrow down the best time for you to intermittent fast.

2. Consider your lifestyle.

The second step in finding the best time to intermittent fast is to consider your lifestyle. Do you have a busy work schedule? Are you always on-the-go? Or do you have a more relaxed lifestyle? Depending on your answers, certain times of day may be better suited for fasting than others.

3. Try out different times and see what works best for you.

The third and final step in finding the best time to intermittent fast is to try out different times and see what works best for you. There’s no right or wrong answer here – it all comes down to trial and error. Start with shorter fasting periods and work your way up from there. And remember, if at first you don’t succeed, try, try again!

Conclusion:

Intermittent fasting is a great way to improve your health, lose weight, and have boundaries around when to eat. But finding the best time to intermittent fast can be tricky. In this blog post, we’ve shared 3 tips to help you find the best time for you to start fasting. Remember, there is no one “right” answer – it all comes down to trial and error. So what are you waiting for? Give it a try today!

Is There Really a Fountain of Youth

I recently got asked from a new client ? ?Is there something I could do that would make me feel younger and have more energy??

Join the club of millions!!!

If I had a?magic pill?to do that I would be selling it like crazy!!

I would say we all would?love to turn back the clock and feel younger??Correct?!?

?What hormone helps turn back the clock???any guesses?!?

Yep ? correct ??Human Growth Hormone??

HGH?is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents .

Once adulthood is reached we still need HGH because it?plays a major role?in the new cell growth and repair that is required for optimum health.

HGH typically goes?down with age?and abnormally low levels may lead to lower muscle and bone mass.

The amount of human growth hormone released by the pituitary gland after the age of 21 to 31 falls by about?14% per decade.?This means that HGH in the body is?reduced by half at age 60.

Symptoms of Low HGH Include:?(you can get tested for?growth hormone deficiency)

  • a loss of lean muscle and an increase of fat,
  • decreased energy levels, decreased stamina,
  • decreased socialization,
  • abnormal sleep patterns, awaking tired,
  • decreased libido, decreased interest in personal relations,
  • diminished memory,
  • decreased senses,
  • an increase in the number of colds and illnesses,
  • decreased healing ability,
  • wrinkling of the skin,
  • gray hair,
  • a greater risk of cardiovascular disease,
  • decreased bone density,
  • and other symptoms.

So what can we do to increase HGH naturally?

Yep, you guessed it ??Fasting!!

Fasting is a great natural stimulus to?HGH secretion.

Fasting has the potential to unleash the?anti-aging properties?of HGH without any of the problems of excessive HGH.

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The elevated HGH stimulated by fasting should?increase muscle mass and make recovery from a workout easier and faster. This would be an important advantage in elite level athletes or anyone for that matter.

One of the major concerns about fasting is the loss of lean mass. In comparing caloric reduction diets to fasting, the fasting was?4 times better at preserving lean mass! 1

As you can see, there are plenty of?other reasons?to give?intermittent fasting?a try other than trying to lose body fat %.

The one thing about fasting that I like is it?s?flexible, natural and free.?Many health benefits without drugs, supplements or cost.

So if you want to give it a try and need assistance on when and what to eat check out my?Intermittent Fasting Journal?that I created to help you??

Have a happy, healthy day!

Brian

1 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.

This was the Headline from a Prominent Fitness Journal

50 Simple Ways to Cut Calories?!?

Mainstream media hasn?t learned?that cutting your calories hasn?t worked in the long term. People just keep?regaining?the weight!!

After six years, nearly all the?Biggest Loser?contestants had regained the weight they lost!

According to WHO (World Health Organization), global?obesity rates?have nearly?TRIPLED?since 1975!!

Yet the same rhetoric has been?preached?over the last 50 years to?Eat Less / Cut your Calories / Watch your portion size.

  • Nutrition labels?were mandated to include calorie counts.
  • Apps and programs?were created to more precisely count calories.
  • Fit-bits?were invented to measure exactly how many calories we are burning.

Well, this advice is all based on a?false understanding?of what causes weight gain.

Restriction of calories?invariably leads to a?reduction in metabolism, ultimately defeating weight loss efforts.

Hormones?control?hunger, telling our body when to eat and when to stop.

Hormones?also regulate our?(BMR) basal metabolic rate, the baseline level of energy needed to keep our bodies running normally.

What is?important?is to control the hormonal signals we?receive?from food, not the total number of calories we eat.

Different foods evoke?different?hormonal responses. Calories are?not?the underlying cause of weight gain ? therefore ? reducing calories could not reliably reduce weight.

Obesity?is a?hormonal imbalance?(not a calorie imbalance) The hormonal problem is mainly?insulin.

The solution???Fasting?? it?s simple, powerful and works!

When you are eating regularly, you are not getting the beneficial hormonal changes of fasting.

During fasting,?unlike?during calorie reduction, the following happen:

  • Metabolism?stabilizes or even goes up to maintain normal energy levels
  • Adrenaline and growth hormone?increase to maintain energy/muscle mass
  • Blood sugar and insulin levels?go down as the body changes from burning sugar to burning fat

So in?2018, should we continue to listen to mainstream media or follow what works??

If you want to get your feet wet with Fasting ? check out my?3 week guide?to get you started with?Intermittent Fasting.

Have a great weekend??

-Brian

Lay Off Me ? I?m Starving!!

Who starred in this famous SNL skit?

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That is right!!?Chris Farley??

This term is way over used because most of us don?t know what true hunger is?

Hunger, most often, is?not a reflection?of the amount of food filling our stomach.

It?s a?learned?phenomenon.

We can become hungry for many reasons.

The?smell of a cookie?can create salivation, pancreatic fluid secretion and insulin production upon the expectation, not the actual delivery, of food.?Ok ? enough with the science?

There are infinite other possible?associations?with foods that make us ?hungry.?

If we consistently?eat every morning at 7:30am, then we develop a?conditioned response?to that time and become hungry. The same applies to lunch, dinnertime and snacks.

We become hungry merely because of the time, not any true intrinsic hunger. This is?learned?through years of association.

Notice?most children?refuse food early in the morning because they are simply not hungry.

Of course, big food companies?spend billions?trying to condition us to make the following associations:

  • Movies =?Popcorn + Sugary drinks
  • Ball Game =?Hot Dog + Beer
  • Watching TV, Attending a concert, Listening to a lecture =?eat, eat, eat?

In the modern industrialized world, we are?accustomed?to eating ?round the clock.

We eat when we are?happy, sad, bored, excited ,stressed out?etc?

Vending machines in every location possible. Starbucks or McDonalds on every corner.

I think you get the point?we are?bombarded?daily with images of and references to food.

So how can we defeat hunger conditioning?

Intermittent fasting?offers a unique solution.

By?randomly skipping meals?and varying the intervals at which we eat, we can break our habit of eating 3, 4, 5 or 6 times throughout the day.

We no longer become hungry simply because it is 7:30am or noon or we are at the movies?etc?

Have you ever noticed a day when you are?so busy you skip lunch?and keep going like nothing has happened.

You missed your?hunger cues?so your body used its?own?stored fuel (glycogen or fat) as energy. (this is normal)

The key with all this is to reconnect with the feeling of true hunger not by a conditioned response to a certain time or occasion.

We allow?our body?to tell us when it needs nourishment rather than eating by the clock or any other conditioned reason.

If your stomach starts to growl have a warm beverage like?black coffee or tea?and move on with your day.

Find a time?when you are busy?and it will be easier to do?

You will realize it is really not a big deal??

It?s all about balancing your fasting and feasting times!

Have a great day!

Brian

Is Breakfast Really That Important

Is breakfast really that important? ?It?depends?who you talk to?

Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.

I would beg to differ.

Breakfast is the most?marketed?meal of the day. Why?

Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.

nutrition | breakfast | fasting | Brian Gryn

Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.

How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!

(I actually was one of those kids! Before I got into health.??)

Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.

Also, instant oatmeal and/or instant cream of wheat is highly processed as well.

So two questions:

1. Should we eat breakfast at all?

That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.??

You can break your fast with a?healthy lunch?and save time in the morning.

Also, by skipping breakfast, you?balance?out your fasting and feeding times.

The human body is?designed?to go periods without food.

Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.

Glycogen?is your most easily accessible energy source and can last for days.

If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.

2. What do we eat for breakfast if you are going to have it?

Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).

Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.

So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.

For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.

I had even more energy to work out and/or go to work all in a?fasted state.

Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.??

So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.

Have a great day!

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