I’ve recently written my second book called The Vitality Secret which I’m launching at the end of this month. It is all about combatting inflammation, the hidden health condition behind many common illnesses including asthma, eczema, psoriasis, IBS and Crohn’s Disease. It’s also behind much more serious illnesses that you can develop down the road including cancer, metabolic syndrome, heart disease and many neurodegenerative (brain decline) diseases. The research led me to some significant findings.

Did you know that type-2 diabetes can be cured simply by removing sugar and high glycemic carbohydrates form your diet, and increasing fat and (non starchy) vegetable intake? Unfortunately, that is not what is recommended by the American Diabetes Association that recommends to consume “health whole grains” which actually often trigger a sharper blood sugar response than table sugar. When you remove what causes insulin resistance in the first place (sugar and high GI carbs) and increase healthy fat intake (which does not trigger sharp blood sugar spikes) it’s possible to reverse type-2 diabetes. This is made even more effective when combined with intermittent fasting, which has been proven to an excellent method to normalise insulin sensitivity, exactly what our modern diet does not do. We’re used to consuming high GI carbs throughout the day which turn into sugar and leads to insulin resistance and inflammation. When this happens, testosterone levels drop off too and all of our hormones are thrown out of whack.

The science behind this is fairly new (since 2005) – and solid. In short, our energy supply comes from either glucose (from carbohydrates) or ketone bodies derived from stored fat. Insulin is your fat storing hormone and for as long as you trigger high levels of insulin, your body will not switch to fat burning mode. It takes about 8 hours after a meal for your body to switch to fat burning mode. This means if you continue the fast (instead of breaking it with breakfast) your body continues to be in fat burning mode. This also stimulate more growth hormone (GH), your ‘fountain of youth’ hormone (as it’s an anti-ageing hormone), which is secreted during a fasted state and most when you’re in REM sleep. GH prevents muscle loss and helps your cells and muscles repair.

The research is also related back to ancestral times when our ancestors would not be consuming 3 large meals throughout the day, or even 6 small ones (there is no science behind that working by the way). We actually enter “starvation mode” after about 3 days, not within a few hours. The old theory was that starvation mode meant your body would store fat as your body would not know when the next meal was coming, and therefore you should eat 6 small meals in a day. Science has actually proven that one large meal of, say, 2000 calories in a day will not change your metabolism.  Our ancestors would go for days without food and then feast on a large meal. They’d also not be consuming tons of grains throughout the day and lots of starchy vegetables like potatoes. An incredible part of intermittent fasting is that it can increase growth hormone in men by up to 2,000% and women, 1,300%.

Here are some benefits of intermittent:

1. Normalise insulin sensitivity
2. Boost mitochondrial energy performance (cellular energy)
3. Lower inflammation
4. Lower fat & triglyceride levels
5. Reduce food cravings
6. Increase anti-ageing
7. Increase Human Growth Hormone
8. Reduce oxidative stress
9. Increase brain function
10. Lower blood pressure

Here is what Dr Mercola has to say about Intermittent Fasting:

The best method is to reduce your eating window to 8 hours. This means after your evening meal, say you finish eating at 8pm, you don’t eat again until midday the next day. And then you don’t have to think about what you eat (within reason). This does not mean pigging out on everything imaginable during that time! It can take 1-2 weeks to adapt, and then your body gets used to it and you feel like a superhuman.

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Tests have been conducted in obese people, and medical use of HGH in treating obesity was proven beneficial beyond doubt. Some pros have used GH as a way of maintaining and increasing lean mass while dieting for years. This is obviously a synthetic form which I’d never advocate until the absolute last resort but the findings of its use are good to know. We can of course increase HGH naturally with nutrition, being active and getting decent sleep.

HGH improves the sleeping pattern, makes for fewer unintended awakenings and betters REM-stage sleep. HGH produces more energy and may improve sexual performance. It builds stronger bones, improves the quality and duration of heart and kidneys. Here are 3 ways to increase HGH:

Training

Intense workouts, energy-consuming events, and long periods of physical exhaustion are key in releasing more HGH; these catabolic states require extra muscle protein synthesis—and in the case of energy-consumption, fat metabolising to make up for glycogen depletion.

Rest

75% of your total daily HGH output is produced while sleeping, and most of that in REM sleep. Sleep is so essential, and good quality sleep at that. That means without alcohol for the most part and uninterrupted. Also, the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial.

Nutrition

It may come as no surprise that this is probably the most important. Natural GH begins with the most basic of nutrients: amino acids. For amino acids to have optimal effect, you need to make sure that 15-20% of your diet consists of clean fats. These induce cholesterol, the storage of the base hormone in the body that leads to the manufacture of most hormones. Some lean fats include eggs, avocados, olive oil, olives, coconut oil, nuts, seeds and fatty fish.

Other dietary sources of nutrients to promote GH are Vitamin C (ascorbic acid), Vitamin B3, and most antioxidants.

Also try these ketogenic amino acids supplement for a healthier diet.

Intermittent Fasting is also an excellent way to release more Human Growth Hormone.

Click Here For More Energy

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9 Ways To Fall Asleep

1. Do a 60-minute wind-down.

If you’re moving at full-speed all day, it can be tough to suddenly switch yourself “off” at night. “We are assaulted by information all the time and it’s really up to us to create routines that help separate the buzzing of the brain from our sleep routines,” says Janet Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You). She recommends giving your mind and body a full hour to wind down from work (or happy hour) before you try to fall asleep.

2. Take a warm bath or shower.

Spending time in a steamy shower could be beneficial even if you don’t need to rinse off. Dr. Kennedy points out that your body temperature drops rapidly once you exit the shower. Research shows that this decrease in temperature can trigger a sleepy feeling because your heart rate, digestion and other metabolic processes slow down. This can make it easier for your brain and body to power down, too.

3. Put on socks.

Showering isn’t the only trick in the book. When it comes to optimizing your temperature for sleep, the ideal balance is a cooler core and warmer extremities, says Professor Ancoli-Israel. One study revealed that wearing socks dilates your blood vessels and can help blood flow, leading to a more optimal temperature for snoozing.

4. Try the 4-7-8 exercise.

We’ve all been there: No matter how many times you flip over, you just can’t seem to find that sweet spot that will let you slip into slumber. But instead of trying to find the perfect position, concentrate on finding the perfect way to breathe.

By deliberately changing the pattern of your inhales and exhales, you can change your heart rate and blood pressure, two systems linked to sleepiness. Many relaxation specialists recommend inhaling through your nose, focusing on filling your chest and lungs (for about three to four seconds) and then exhaling slowly through your mouth for double the time you were inhaling. Another method, known as the “4-7-8 exercise,” involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.

5. Don’t get in bed until you actually feel sleepy.

Trying to score some extra zzz’s by going to bed at 8 p.m. is a recipe for disaster. “If you aren’t sleepy, your body won’t settle down,” says Dr. Kennedy. And according to Professor Ancoli-Israel, your sleep will actually be worse the longer you stay in bed. “Eight hours of sleep is more efficient than nine to 10 hours in bed,” she says.

6. Practice calming techniques during the day, not at night.

Relaxation techniques like visualization or progressive muscle relaxation can help you unwind. But don’t wait until it’s dark outside to try these for the first time. “You don’t want to do it the first time when you’re anxious,” Dr. Kennedy says. “You want to start really getting the skill down when it’s easy for you, then try it in more difficult situations.” If you’re using an app to guide you, try to practice until you don’t have to bring your device into the bedroom with you (because that can mess up sleep, too).

Need suggestions? We’ve got our iTunes stocked with wacky wind chimes from Dreaming with Jeff, produced by actor Jeff Bridges, and iSleep Easy, an app with a variety of guided meditations.

7. Get out of bed.

Lying in bed and worrying about your inability to fall asleep will not help. “The second you start feeling tense, go into another room until you start feeling sleepy,” says Professor Ancoli-Israel. You want to condition your brain to associate the bed with sleeping and nothing else, she explains.

Feeling frustrated “creates a stress response where the body creates adrenaline,” says Dr. Kennedy. To combat this harmful feedback loop, divert your attention by reading, doing crossword puzzles, knitting, drinking tea, folding laundry or organizing closets until you start to feel drowsy. “It doesn’t matter, as long as it is relaxing to you,” she says.

8. Hide your clock.

Repeat after us: “I must stop staring at my clock.” You could be waking yourself up even more, says Professor Ancoli-Israel. When you’re constantly checking the time, you’re putting pressure on yourself and creating a more stressful environment. Plus, Dr. Kennedy points out that your phone can suck you back into daytime stressors with every text, email or app notification. If you need to use your alarm clock or phone to ensure you rise on time, put it under the bed or in a drawer so you aren’t tempted to glance at it every five minutes.

9. Vent on paper.

If racing thoughts keep you up, consider jotting down what’s on your mind before you head to bed. Processing your feelings (good and bad!) can help you relax into a sleepier state of mind. “When you’re thinking through that stuff and you’re laying down, it can become circular,” says Dr. Kennedy.

By writing things down or making a list of tomorrow’s to-dos, you’ll tame any bouncing thoughts and turn them into a more linear narrative. Instead of endlessly worrying about the next day’s workload, you’ll have already plotted out how you’ll get everything accomplished before you hit the hay.

Read full article on cnn.com

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What about exercising on an empty stomach? I tend to train every morning on an empty stomach and fuel my body immediately afterwards eggs cooked in coconut oil, avocado and vegetables and a banana; a selection of proteins, healthy fats and omega 3s, and carbohydrates.  When you eat after a workout after fasting, your body better absorbs the nutrients. That said, there is an argument to suggest that you can continue to fast after your workout as HGH prevents muscle loss. Also, since you release testosterone when lifting weights, the combined effect of HGH and testosterone makes for added benefits to build muscle and burn fat – and of course improve energy and libido. This is from Greatist.com:

Optimising Hormones (Fast)

If the fact that Huge Jacked-man practiced intermittent fasting to gain muscle for his latest Wolverine movie isn’t convincing enough, consider this: An empty stomach triggers a cascade of hormonal changes throughout the body that are surprisingly conducive to both building muscle and burning fat.

An empty stomach triggers a cascade of hormonal changes throughout the body that are conducive to both building muscle and burning fat.

The fasted state produces two significant effects:

1. Improved insulin sensitivity. Put very simply, the body releases insulin (a hormone) when we eat to help us absorb the nutrients from our food. The hormone then takes the sugars out of our bloodstream and directs them to the liver, muscles, and fat cells to be used as energy later on. The trouble is that eating too much and too often can make us more resistant to insulin’s effects, and while poor insulin sensitivity ups the risk of heart disease and cancer, it also makes it harder to lose body fat . Eating less frequently (i.e. fasting more regularly) is one way to help remedy the issue, because it results in the body releasing insulin less often, so we become more sensitive to it—and that makes it easier to lose fat,improves blood flow to muscles, and even curbs the impact of an unhealthy diet .

2. The second reason a good old-fashioned fast can promote muscle gain and fat loss comes down to growth hormone (GH), a magical elixir of a hormone that helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity . Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH: One study showed that 24 hours without food increases the male body’s GH production by 2,000 freakin’percent, and 1,300 percent in women. The effect ends when the fast does, which is a compelling reason to fast regularly in order to keep muscle-friendly hormones at their highest levels.

We can’t speak of muscle-friendly hormones without bringing uptestosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy levels, boosting libido, and even combating depression and heart problems—in both men and women . Fasting alone may not have any effect on testosterone, but there is a surprisingly simple way to produce large amounts of both “T” and growth hormone at the same time, creating an optimal environment for building muscle and torching fat: Exercising while fasted.

Read full article on Greatist.com

 

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We already know that it’s important to get a solid night of sleep on a regular basis. For the vast majority of people, between 6 and 9 hours is sufficient.

When we don’t sleep enough, twohormones in our body are greatly affected: ghrelin and leptin. Ghrelin is a hormone that gives us the “go” signal, meaning that we are hungry and need to eat. On the other end is leptin, a hormone that signals satiety and tells us to stop eating. When we don’t get enough sleep, even after just a few short nights of less slumber, the balance between ghrelin and leptin is tipped. We have more ghrelin and less leptin. As a result, the signal that tells us we’re full becomes weak, and the “you’re hungry, eat!” signal is strengthened.

An interesting November 2013 study, conducted by researchers at Brigham Young University (BYU) and published in the American Journal of Health Promotion, took a somewhat different angle at the sleep/weight connection. Instead of just focusing on quantity of sleep, their research looked at the timing and quality of sleep.

Researchers at BYU investigated over 300 college-aged women over the course of a few weeks, assessing them for body fat composition and keeping track of their sleep patterns for one week. Results showed that participants who obtained less than 6.5 or more than 8.5 hours of sleep per night had higher body fat.

What is novel in this study is their look at the timing of sleep and its impact on body fat composition. The researchers found that a consistent bedtime and, more importantly, wake time, were related to lower body fat. Participants who had more than 90 minutes of variation in their sleep/wake times were more likely to have higher body fat composition than those with less than 60 minutes of variation.

We are all born with internal clocks called circadian rhythms. These rhythms are on a roughly 24-hour clock and keep our bodies in check throughout the day. Not only do circadian rhythms impact our sleep schedules, but they also govern many other complex functions in our body—notably, when hormones are released by various organs in our body. Keeping a fixed wake time seven days per week helps to keep the circadian clock in check all day long. Even though staying with the same bedtime is important, having a constant wake time has many more implications in keeping our body’s physiology on the right clock. Plus, not sleeping in allows for us to be out of bed and active for more hours, which helps with lowering body fat.

Finally, the researchers also noted that sleep quality greatly impacted body composition. Participants who slept better had less body fat. A myriad of reasons can factor into why sleep quality might be disrupted: pain, sleep apnea, anxiety, depression, fibromyalgia, etc. And the more disrupted one’s sleep is, the more likely they aren’t getting all of the benefits of a solid night’s sleep. What’s more, less human growth hormone is produced and more of the stress horomone cortisol is released (leading one’s body to feel more stressed). These are all things that can impact leptin and ghrelin production, thereby increasing body fat composition.

If you find that you’re having trouble logging enough sleep, getting quality sleep or keeping to a sleep schedule, consider seeing a sleep specialist to help assess any issues that might be contributing to your insomnia.

Read more on Psychology Today

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