Dr Eric Berg Featuring: Join Dr. Berg and Karen Berg for a Q&A on Keto and IF and The Ultimate Guide To Intermittent Fasting

Learn more about Keto and Intermittent Fasting from Dr. Berg here

The Ultimate Guide To Intermittent Fasting

By: Mary James

The Hidden Secrets Behind Intermittent Fasting

Many dieters swear by a weight loss method known as intermittent fasting. This method, while done in many different ways, basically involves not eating or eating very little for longer-than-normal periods of time.

Some researchers claim that, as long as it’s done healthily, there can be many benefits to intermittent fastings, such as:

- Reduces the risk of cancer, diabetes, and heart disease;
- Reduces inflammation;
- Increases growth hormone secretion;
- Reduced risk of chronic health conditions;
- May lead to weight loss;
- Improved immune system;
- Increased energy and brain health.

If these benefits sound good to you, and if you’d like to give intermittent fasting a try, be aware that there are many different types of intermittent fasting. Here, we’ll look at some of the most common, so that you can find the method that works for you.

Fast And Feed

With the "fast and feed" method you’ll go through both a period of fasting and a period of eating each day. Most proponents of this method suggest fasting for 14 hours and eating during a 10 hour period. No calories are consumed during the fasting period, and moderate calories are consumed during the feeding period.

This method is fairly easy since the feeding period does come once per day. Plus, you can customize "fasting" and "feeding" times that work for you though it is important to stay on a consistent schedule.

You just need to make sure that you’re neither binging nor restricting calories during the feeding phase, as both can be harmful to your health. Restricting can cause too-rapid weight loss, and binging can lead to weight gain.

The Two Day "Fast"

If going without any food for a long period of time is a challenge for you, you’re not alone. That’s why many people like the two days "fast" method.

The reason "fast" is in quotation marks is that your fasting days do not involve true fasting. Instead of not eating on these days, you will simply reduce your calorie intake significantly, usually to around 500 calories or fewer.

The goal is to eat normally (not overeat!) five days out of the week and eat very little the other two days. For many people, this is the easiest and least restrictive intermittent fasting method.

The 24 Hour Fast

The name of this method says it all. True to form, people practising this method go on full-day (24 hours) fasts up to three times per week. On the rest of their days, they eat normally. Those 1-3 fasting days greatly reduce their caloric intake, however, which leads to weight loss.

Alternate-Day Fasting

As the name suggests, this fasting method involves eating every other day. On those days, you eat without restriction.

On days that involve fasting, you can eat one small meal that provides about 25% of your daily caloric needs. This works great for people who don’t want to face an entire day without eating anything.

Time-Restricted Feeding

This method allows a specific time frame during the day during which you can eat regular meals and snacks.

A window of 7 am to 2 pm is one example of when you can eat, or 1 pm to 8 pm is another. This window of time is usually about 7 or 8 hours long. Obviously, you fast the rest of the time.

Tip To Remember

In fact, with all of these methods, reduced calorie intake will occur if done properly, and that – reducing calories – is the key to weight loss, plain and simple. However, if you want other benefits, aside from just weight loss, intermittent fasting may be more effective for you than just cutting calories throughout the 
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The Truth About Cancer Featuring: The Role of Biblical Nutrition in the Fight Against Cancer and Motivation for Getting Healthy

Join Dr. Josh Axe for his provocative presentation at TTAV LIVE 2019 on biblical nutrition and its powerful role in fighting cancer.

Do you remember the bible verse James 5:14? "Are any of you sick? Let them call the elders of the church to pray for them and anoint their head with oil.

" Did you know there is an actual oil blend referred to in that verse? Tune in as Dr. Josh Axe shares more about the healing essential oils discussed in the bible, and how our emotions can affect the way our bodies function…. Everything from grief and anxiety to joy.

 Are you worried about your future? Here's what Jeremiah 29:11 says. "'For I know the plans I have for you," declares the lord. "Plans for welfare, and not for evil. To give you a future and a hope."

Watch the full video as Dr. Axe takes us step-by-step on a path to healing.

Motivation for Getting Healthy

By: Jeremy Nelms Get ready to think. A lot. By the end, you’ll understand the reason why.

In the 14 years that I have been a fitness professional and helped people lose weight, much has changed. The systems used today to help people lose weight are based on a lot more knowledge, research, and valuable real-world experience. In fact, dropping body fat really has never been simpler to achieve.

Immeasurably better exercise programming, strong awareness of the need for crucial recovery, greatly improved nutrition research: it all adds up to a program that helps people lose weight faster than ever.

So, if that’s the case: why are so many giving up after frustrated attempts at losing weight?

The brutally honest answer is a lack of consistency. Because think about it: consistently following a system that has been proven over and over again to create weight loss… is GOING to cause weight loss!

So, next question: if consistency is the issue, why aren’t people consistent?

Admittedly, it takes work to lose bodyfat. You’ll need to work hard. You’ll need to choose quality food. You’ll need to rest properly. You’ll even be a little hungry, sometimes, no matter what the latest diet book or guru says.

But…(the next logical question): why is it that some people can maintain consistency and successfully lose weight, while others seem unable to do so?

For nearly everyone, the answer is… motivation. Nearly every time, it will be the people with an exceptionally strong "reason why" who achieve their goals and get into new and improved clothing sizes.

Knowing this, it’s time to look inside: what is YOUR motivation for fitness, losing weight, being healthy, and improving your body?


Is it, in general, to "look better"? I can assure you that this shallow reason has resulted in failure for nearly everyone we’ve trained. In fact, we don’t train anyone anymore who can only answer their "reason why" with, "I want to look better."

Looking better simply is not a strong enough motivator to lose weight. Period. Go back to the drawing board, or more precisely, into the deep recesses of your mind, and find a better reason.

Is your reason why so that you can have a better quality of life, in terms of your day-to-day activities? Experience shows that not even the "better quality of life" answer will create consistent action .

For some, it takes the deep emotional pain of hearing their children or grand children say "I want to be really big like mommy" or "I wish my daddy would play with me like your daddy does" before they truly realize what has happened to their body. The reality is that it’s not until people are able to provide an extremely specific reason for improving their quality of life that consistency begins to shine through .

And where consistency shines through, results follow.

But we're still not done. Because, unfortunately, time and time again, it is a medical scare or injury that leads to the most successful weight loss success stories. However, by then, for all too many people, it is literally too late. As hard as this is to hear, by this time, it may be over. 

A fatal heart attack or stroke does not allow someone the opportunity to change their habits, does it?

So, truly, the answer to weight loss is this: after finding a STRONG, life-changing, compelling "reason why" as your motivation, consistently take action and apply the proven principles of dropping body fat.

It’s simple, really. Find the most emotional, most drastic, most rewarding or most painful reason to change your life. Either way, when you truly FEEL those emotions, you should either want to jump up and down and tell everyone (reward-based motivation), or you should be crying (pain-based motivation).

Do you truly want consistency? Find reasons on BOTH ends of the spectrum! If you can achieve that, your likelihood of success increases beyond measure.

Spend time thinking about this. Get out a notebook and write down your answers for your "reason why". Pray and ask God to reveal some of your deepest emotions, both positive and negative. Later this week and in the coming months ahead, we’ll start looking at some Biblical reasons for being healthy that I believe are going to forever change your life.

Stay tuned, find your reason why, and God bless you richly.

Jeremy Nelms

 Jeremy Nelms is the creator of Fit For Jesus! FitForJesus.com brings together Christians from around the world to support each other, lose weight and get in great shape at http://www.FitForJesus.com. With a rapidly growing Christian social network, you can receive nutrition tips, exercise techniques, recipes, and massive amounts of prayer support. Learn more about taking care of the temple of the Holy Spirit at Fit For Jesus today!

DR. O: THE KETOGENIC DIET FOR THE ENDURANCE ATHLETE

Presented On US Sports Net by BPI Sports!

• By Team BPI
 

James Grage:  The next category I want to talk about is keto for endurance athletes. It used to be that endurance athletes would carb load for days and days and days and try to maximize the amount of glycogen their body could store in order to perform as optimally as they could. Now we know that our body can only hold so much glycogen in the muscle and in our liver, and I think that what we’ve seen over time is people saying, “If I can teach my body how to burn fat as a source of fuel, that’s a much better state to be in for endurance than relying on glucose.” I’ve read some studies that say that even in an endurance situation the body still needs a certain amount of glucose, so what’s happening there? Let’s say that I go do a triathlon and I’m in a fully keto-adapted state, so I’m burning fat as a source of fuel. I go out there, I do this event – I bike, I run, I swim. Where does glucose come into play? And how does that factor into getting into a catabolic state? Cause when I hear “glucose,” even in endurance I’m thinking, “If my body is trying to preferentially burn fat as an energy source, I don’t have any glycogen, so potentially my body is going to break down muscle as a source of fuel unless I supplement with some sort of aminos or protein.” The other option is that my body would use ketones, but how effective are ketones at powering your body in an endurance event? I know that your brain can operate off ketones, and your muscles can use ketones as fuel, but how effective is your body at creating enough ketones in your body to fuel your body?

Dr. Brett Osborn: You know, using ketones is essentially using body fat. The breakdown product of fat, which ultimately get transported into the mitochondria, is acetyl-coA. A ketone is just two acetyl-coA molecules. So you’re fine being fully ketogenic and running marathons. It’s not gonna be a problem at all.

James: So in that situation, you’re an endurance athlete, you’re in a low-carb state, you’re using fat as a source of fuel, is there some sort of supplements that you should be taking to offset some of the muscle breakdown?

Dr.O: No question about it. A beta hydroxybutyrate supplement. Again ketones, whether they’re nutritionally derived or derived from exogenous sources, are muscle sparing. So I would definitely be using that. And obviously, what you want to be doing if you’re going to run a triathlon, and I tell this to my patients – don’t eat any carbohydrates! Eat fats the night before, make sure you are fully loaded on fats so you’re getting your daily macros. It has to do with energy systems. When you are steady state, you are burning fat. When you are doing this type of endurance race, and you’re on your 60th mile or 61st mile and you’re cruising along, you are relying on oxidative phosphorylation. You’re burning fat. However, when you are doing your sprints, when you’re getting that burn pedaling the bike, you’re using glucose as your energy source. It’s anaerobic glycolysis. So you can supplement with ketones, but during the times when you are going to be anaerobic, for example, that last mile sprint, that’s when you bring in the carbs. Here’s the other thing that people always say, “I don’t understand. I’m fully glycogen depleted, and my muscles are flat, how is it that my muscles can burn?” Because you’re never going to deplete your muscle glycogen. You can’t. Your muscles are always going to have some glycogen stores. So if you’re on a ketogenic diet, you can’t get a pump, but can you get a burn? Of course you can.