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Improve your immune response even when you are in the early stages of getting ill.

I will tell you about the biggest discovery that I made a couple of years ago. It completely eliminated my seasonal cold or flu and I haven’t been ill since.

If you make a search on Google for “How to boost immune system when sick” and you go and read what other articles are saying you can see that everyone is basically just repeating what everyone is saying.

Here s a list of things you should follow to boost your immune response:

  • Take vitamin C
  • Eat good food (Greens and fruit)
  • Get enough sleep
  • Eat probiotics
  • Get more vitamin D
  • Drink hot tea with honey
  • Avoid stress
  • Don’t drink alcohol

Now this are all good tips and you should definitely follow this steps as they will do you good. The problem is however that you will still get your seasonal cold or flu and none of this things will shorten your misery. Unless you actually have some sort of vitamin deficiency stuffing yourself with vitamin C when you already are sick won’t do wonders.

Every time I got sick I tried all of this things. I stuffed myself with vitamin C, I ate the supplements and I drank as much fresh organic lemonade as possible. I added honey to my lemonade. I ate raw garlic which should help with colds and smelled for hours later.

Believe me I tried everything, I even tried colloidal silver when I had a sore throat and it didn’t do much.

So what do I do to improve my immune system when I am sick?

I will get straight to the point, to boost my immune system I do cold showers. Even if I am feeling I am getting a bit down and feel far from comfortable doing a cold shower I do it anyway and it helps immensely.

Cold shower

Now the thing is that if I do my cold showers regularly I don’t even get to that first stage when you feel you are about to get ill. But I am human as everyone of us and I do have periods when I don’t perform them as I should. Then you add some stress and it can happen that I start feeling like I am getting something.

Now even if I didn’t take a cold shower for a while and I am basically on the brink of getting a cold I still go under a cold shower and it will pull me together. Next day I repeat the exercise immediately in the morning and I am at 95% again.

I couldn’t believe just how effective this is. Even if you neglect it you take 2 or 3 cold showers in a short period of time and it stops you from getting a flu.

Your body and immune system is a bit tricky. You don’t get sick because your level of vitamin C is 10% under what it should be, no you get ill because your immune system is to slow. One could argue that we are getting lazy and less active and to be honest I think we could say the same thing about our immune system. We are so isolated from all the germs and everything that out immune system can be half a sleep most of the time and you still wouldn’t get sick. So the first you encounter a virus your immune system just doesn’t react fast enough and you get a cold.

Now I must say that I am a reasonably healthy person and all I had to fight of was the seasonal cold or flu. I am not saying this is a cure for everything and I am not even 100% that it works for everyone. All I know is that it helps me immensely and not just in terms of preventing a sickness but it also makes me feel good and alive.

One of the nice benefits is also that once you get adapted to cold water you can swim in colder waters. I live in Europe where the sea never goes below a certain degree and I can basically swim in the sea all year long.

But getting back to your situation, if you found this page searching for “How to improve immune system when ill” you are probably ill and the last thing you want to do now is to go under a cold shower and to be honest I wouldn’t even advise you doing this as you are already sick and most probably haven’t had a cold shower for a very long time and if you have high fever I wouldn’t advise you even if you would be doing it every day as that could be a big shock to your body and could pose a risk.

Now what you can do so you can get at least some benefits of this technique is that even putting your feet in cold water helps. Now you can go under the shower and have a warm shower and at the end slowly start to lower the temperature and just shower your lower part of the legs. If you feel comfortable enough you can even go higher.

This will already give you a little boost to your immune system and it is not as horrible as taking a full body cold shower.

I also usually do a small fast or at least do some sort of intermittent fasting where I skip breakfast and have a later lunch. This way my body can focus only on fighting the virus and not so much about digesting the food.

Now to get a bit sciency about this subject

Unfortunately there are very few studies done on this matter and most of them are not recent.

Boosting the human immune system: a study from England found that taking daily cold showers increased the numbers of disease-fighting white blood cells (compared to people who took hot showers). The investigators at Britain’s Thrombosis Research Institute suggested that as the body tries to warm itself during and after a cold shower, metabolic rate speeds up and activates the immune system, which leads to the release of more white blood cells. And, according to a German study, an occasional winter swim in cold water causes oxidative stress, but, done regularly, such swimming leads to an adaptive antioxidant response; in other words, the body is better able to combat oxidative stress in general once it’s accustomed to cold-water swims.

As you can see there is some science behind my discovery.

And here is a more recent study which showed a 29% decrease in sick days in the test group.

And her is a study that shows that cold shower also releases noradrenaline into the body which increase the activity and percentage of the natural killer (NK) cells, and the leukocyte concentration.

So there is an ongoing debate on benefits of vaccines compared to side effects. While this is a hugely complex and delicate topic there is also this massive divide between opponents and supporters of mandatory vaccination.

The main problem I see is that while there are proven benefits of vaccines and also well known side effects who no one denies, it is difficult to quantify both sides. How would you even start.

While no one is debating that one vaccine has beneficial effects on preventing the disease it is made for, there are several concerns of side effects specially when combining multiple vaccines. Do the harmful side effects compound? Are there any double blind studies done that take this into consideration?

What if I told you, that there actually is an ongoing long term study done all around the world. Every nation has their vaccination schedules and there are public data on many health aspects of people and children.

Let’s take US for example, US is a federal republic with 50 states. States have different laws about their vaccine schedule and also different levels of enforcement. There are states where exemptions are almost non existing and states where they are quite common.

So let’s start with the state of Mississippi as it has the highest vaccination rate among all of the federal states in US.

Mississippi reaches an astonishing 99.4% vaccine coverage in children. Surely one would expect that the children would score high in general health markers if we want to believe that vaccines are beneficial right? As it turns out the state of Mississippi is on the first spot for child mortality under the age of 5, which is the exact opposite of what you would expect. It also ranks very poorly on almost any other health chart.

On other hand states with a much lover vaccination rates score much better. Colorado for example has only half as many deaths in children under 5 years as Mississippi and has a vaccination rate of 87.3%. It is among states with lowest mortality rate in US.

Now people will say, yes statistics can have weird correlations and you can find patterns everywhere. OK it might be possible for one state to be on the first spot for vaccinations and on the last for child mortality, but if we look at the data we see that there is a strong correlation between all states. The higher the vaccination rate the higher the mortality rate.

We can take this even further to prove that it is not just a statistical fluke.

US has the highest number of mandatory vaccines among 34 most developed countries on the world. We cannot compare numbers to 3rd world countries as the lack even the basic medical resources and children die there from malnutrition.

Ok so we know that US is leading with vaccines, and we also know that US has an amazing medical service and spends most money on medical services on the world, so child mortality should be lower than in other countries right?

Completely wrong, US has is on the number one spot for child mortality under the age of 5. So even states as Colorado have a much higher child mortality than Singapore for example, in fact it has more than double number of Singapore. But Singapore also has only half of mandatory vaccines compared to US.

So remind me again how do we help our children with vaccines if children with a smaller number of given vaccines are healthier. One could say that this study has more than a billion people for statistical purposes, which makes it really hard to dispute.

This is not my opinion, this are all facts derived from government published data and anyone can have a look at it. And this are also not some insignificant numbers in terms of difference. Mississippi has almost 5 times more child deaths compared to Singapore, and Singapore is surrounded by many poorer countries with poorer medical services, where Mississippi is surrounded by other US states.

I am not a doctor, but I know how to read data, and I trust data, I don’t however trust biased studies performed by the very own companies who produce vaccines. There is a very strong conflict of interest here.

And to say it again, I am not claiming that vaccines do not work, I agree that they are very useful for preventing dangerous diseases, however a lot of the diseases we are vaccinating for are not that dangerous with the level of medical services we enjoy today, and also the negative effects of vaccines seem to be cumulative, which means that receiving one vaccines is not particularly dangerous but receiving 90 shots cannot be good.

I am not for removing vaccines all together, all I am saying is, we need to rethink which vaccines are worth the risk and reduce the ones for less risky diseases. This way the average child will be less hammered with the negative side effects but will still receive protection for most dangerous diseases.

So you want to get into Ketosis in 24 hours? This is not as simple as some people think but it certainly is possible.

The other thing is also that everyone reacts differently. Some people enter the state of ketosis faster than others.  People with a higher or faster metabolism will enter ketosis faster, this are the same people that are already thinner so no luck for you if you are more than  just a couple of pounds overweight.

Here is an article that describes what ketosis is on Wikipedia.

And what is the main reason to enter Ketosis as fast as possible?

Well I saw some articles on other websites where they are stating that people want to lose excess fat fast but this is just silly. A couple of hours of difference won’t make any difference to how much weight you lose in one month.

You must be realistic, yes you can lose weight fast on a keto diet but it will not happen over night and first couple of days you will be mostly losing water weight.

No the main reason to enter ketosis fast is because it is not pleasent to be glycogen depleted and not yet be in the state of ketosis. You feel sleepy, without energy, some people even have headaches or mild flu symptoms. However you look at this it is not pleasant until your body starts producing ketones and you can effectively start using fat as the primary energy source. So you want to breakthrough this period as fast as possible and not be stuck in this middle place for days or even weeks.

One other thing I must point out is also that we are talking about being in ketosis and not being fully keto adapted. You enter ketosis when your body starts producing ketones above a specified level, being fully keto adapted means that your body is full adapted to  use fat as your primary energy source and that the production of certain enzymes in your body is fully adapted. This doesn’t happen in one day and it takes about 1 month on average to be fully keto adapted. But we are not looking for this as we just want to end the most unpleasant period and to start losing weight.

One of the things to be aware is we should not to get stressed about this as stress produces cortisol which shuts down your metabolic rate and you will even prolong the entire transition time.

How To Get Into Ketosis In One Day

To know how to get into ketosis as fast as possible we have to know what triggers this state in the first place.

Your body uses the energy source that is the easiest to use, in our case this is glucose. Glucose is just a type of sugar. As our body cannot store glucose as such it stores the extra glucose in form of glycogen that is stored in our liver and muscles. To initiate production of ketones in your body as fast as possible you must deplete your body of glycogen reserves. The best way to do this is a simple 24 hours fast. This will deplete your glycogen stores as fast as possible. If you don’t over eat for dinner or you even skip it all together you will already wake up in state of mild ketosis the next morning due to the overnight fast. Here are also described some signs that you are in Ketosis already.

7 steps to enter ketosis in 24 hours

This one-day fast boosts the entire metabolic pathways and jazzes up the ketone production rates.
But remember one thing before going on a one-day fast. If you have recently consumed a high-carb diet, then going ketogenic right away is not a good idea. Let your body break down the excessive sugars. Once it is done, you are all set to do a ‘keto’!
If you are all set for the fast, go this way!

7 steps to get in ketosis in 24 to 48 hours:

  1. Do a 24h fast
  2. Go to bed early
  3. Do an extensive workout
  4. Break your fast with MCT oil or extra virgin coconut oit
  5. Have a ketogenic dinner
  6. Eat enough nutrients
  7. Shock your body

1. Do a 24h fast
The best time to start a one day fast is in the evening (neither morning nor the night) – preferably, around 6 pm. It won’t make you lose your vital energy during the daytime workouts, nor does it let you sleep with undigested foodstuff in your stomach. Taking late meals and sleeping with undigested food doesn’t allow your body to rest. So the natural healing mechanism of your body fails during the sleep time as the entire resources are busy digesting your food.

2. Go To Bed Early
An early good night’s sleep solely cures many underlying disorders. It keeps your biological clock working in the natural circadian manner. If the rhythm of this bio-clock gets disturbed, you may fall into stress, causing an increased blood sugar level (that you obviously don’t want).
During the sleep time, our body’s metabolism shifts towards the anabolic pathway, turning stress glands off. Hence this is the time for the body to heal all the damages. You also avoid becoming hypercatabolic due to the raised cortisol level.
Moreover, during the initial two hours of sleep, i.e., from 10 pm to 12 am, your body produces  an increased amount of growth hormones that are essential for muscle development.
A sound sleep is highly associated with the dark. Also, studies have proven that our body’s natural defense mechanisms against cancer cells get activated in the absence of light (that’s why sleeping is the best way to natural healing). So turn off all the lights, TV screen, lamps, and all other light emitting devices at least 30 minutes before going to sleep. With this trick, you are actually preparing yourself to fall asleep.

3. Get Involved In An Extensive Workout
Exercise or performing an extensive workout during the day is a perfect way to burn all those glycogen reserves in your body. Performing a HIIT or High Intensity Interval Training is a perfect type of exercise to do this. So, the next morning when you are awake, get set on an intense exercise session (remember, in the morning, not the afternoon). This will keep the cortisol level lowered during the evening when you wish to have some rest.
You don’t need to make a big deal of what kind of workout you should do. All you need to do is to go to a gym, or do any activity that equals a workout. Your goal is to deplete all the glycogen stored within your body quickly. So even a longer fast paced walk is a good workout to achieve our goal.

4. Break Your Fast With high quality fats such as MCT or coconut oil
Now that you have fasted for quite a long time, you can break your fast at around 4 to 5 pm. Try having some good fat for this purpose, such as coconut oil or MCT oil, butter, or any other healthy fat. MCT oil might come in as a better option in this case since it gets quickly absorbed by the body. It swiftly bypasses the gallbladder and reaches the liver where it is transformed to ketones rapidly.
If MCT isn’t available, using coconut oil would also do the trick. It is also a mild triglyceride that is, approximately, 60% of MCT and is also readily available at the stores. The only thing to look for is that the coconut oil should not be processed, i.e., either choose the ‘extra virgin’ oil or the ‘organic’ one.
You may wonder why we are emphasizing on using these specific oils. Well, this is because the extra virgin oil is an unprocessed form, and contains lauric acid that is antimicrobial in nature and is good for brain health. (This is the same lauric acid that is naturally found in breast milk as well.) Its antibacterial property also indirectly supports the growth of Candida that keep your gut healthy.
So, what you need to do is to take 3 to 4 tablespoons of any of such healthy oils at around 4 to 5 pm to break your fast. Then, take the same amount of fats after an hour before dinner.

Our recommended MCT oil 

5. A ‘Huge Breakfast’ Instead Of Dinner
For persons who are new to the ‘keto’ world, having breakfast for dinner is beneficial. Moreover, it is convenient as well, since you are not familiar with the various keto food recipes.
So, have around 6 to 12 eggs, a half or a single piece of meat/bacon, or try some sausages with spinach (around two cups). Add around 2 to 3 tablespoons of butter to the eggs and the spinach. And, your meal is ready!
By doing so, we are not aiming to overeat, but instead, to become full. We cannot risk our energy level at any time.
During the entire regime, make sure to monitor your stress level and ensure that you are getting adequate quality sleep.
This is how you get adapted to ketosis. Once you become habitual, you will see immediate results.

6. Eat your nutrients
I noticed for myself that it helps if I add some highly nutritional foods to my diet before I go into ketogenic diet. Adding minerals and vitamins will aid your body in this difficult process and on top of that if you have a deficiency of some sort you will be even more hungry and it will make your transition more difficult, so why make it harder on your self if you can just add some leafy greens to your diet.

For example, have a big bowl of green salad, and add some avocado and cooked eggs. You can add some grated carrots and beetroots to it for more flavour and vitamins. For salad I would choose spinach and wild rocked.

7. You have to put your body in fight or flight mode
You must realise that our bodies are lazy and switching to a new energy source means hard work, that means that your body will not do this easily and you basically have to force it. One way to speed up this process is to put your body into fight or flight mode. My preferred  controlled exercise to do this is to have a high intensity workout followed immediately by a  cold shower.  I am describing it in the article to go slowly, but in this case it will actually be beneficial if you can force your self to go straight into a cold shower and try to stay there at least 2 minutes. One of the benefits of this that your body will produce the hormone noradrenaline. Obviously this is something for people in perfect health. Please advice your doctor before you want to take cold showers.

 

To recap, take a 24h fast, go low-carb or completely skip you evening meal, go to bed early, depleat your body of your of glycogen, break your fast with high quality fats such as MCT oil. If you are healthy go crazy with your workout and finish off with a cold shower.

I hope this article gave you the information you looked for, if you have any additional question just feel free to put a comment bellow.

Among the many forms of saturated fatty acids is “MCT.” MCT is an acronym for medium-chain triglyceride, which is packed up with a score of health benefits. The benefits involve better cognitive functioning to effective weight management.

The MCT might have crossed your radar throwing you in a state of contemplation over whether it is better than coconut oil. Coconut oil is undeniably one of the great sources of MCTs, but there is a subtle chasm between them to which many of us are oblivious. About 62-65% of the fatty acids in coconut oil are MCTs. MCT in real is a more concentrated version and is quickly gaining popularity.

Another name for triglyceride is “fatty acids,” therefore MCT is also called “MCFA” which stands for medium-chain fatty acids. The misconception that all forms of saturated fats are potentially harmful has eradicated these fatty acids from our diets. However, the consumerism culture has prompted the research to unveil a lot of facts regarding saturated fats.

The ideal MCT consumption, like coconut oil, is daily. The popularity of these medium-chain fats is soaring ever since the revelation that relinquishing fat is actually unhealthy. MCTs and other healthy fats that are a component of coconut oil or grass-fed beef are digestible. In comparison, the long-chain triglyceride- LCTs are difficult to cut down and less likely to benefit the heart, prevent obesity, and improve brain health.

If we look at the traditional population residing in the tropical areas, they have been consuming saturated fats for as long as we have heard of their existence without any ill effects. It’s a myth that a low-fat diet is healthy.

Although coconut is a great source of MCT, other foods are comprising of the saturated fats too. These include butter coming from a grass-fed cow, cheeses, palm oil, whole milk, and full-fat yogurt.

What Sets Apart MCT Oils?

MCT has picked up its name from the length of its chemical structure. The connected strings of carbon and hydrogen fashion the fatty acids. The categorization of fats depends on the number of carbon atoms. The short-chain fats comprise of 6 carbon atoms, the medium-chain fats have between 6-12 carbons, and the long-chain fats have around 13-21 carbons.

Here is the MCT oil we use and recommend

Traits that make MCT a top source of essential healthy fats
The medium-chain fats break up easily and move directly to the liver. They cause a thermogenic effect that positively influences the metabolism. It is because of this make-up of the MCT as well as of coconut oil that people think of them as fuels boosting up their energy levels instead of a fat store.

The greater absorption of MCT’s is atoned to the less amount of work the body has to do in breaking apart the carbon bonds. The smaller MCTs are capable of penetrating our cell membranes without the need for any special medium or enzymes so that our bodies can utilize them.

MCTs and other saturated fats are innocuous and are good for you in quite a few ways. The risks that we are prone to by low-fat diets are minimized, and with their ability to combat harmful microorganisms they are a boon for our gut environment. Added to this MCTs have antioxidant properties apparent from the far-reaching inflammatory benefits of coconut oil. This is why it is employed in the treatment of dozens of health problems in folk medicine for centuries.

How Medium-chain fatty acids help you:

  • They are satiable making you feel full. They thus help in maintaining a healthy weight.
  • Since your metabolism rate increases, the stored body fat is reduced.
  • They provide you with energy, improving cognitive functions.
  • The digestion system improves.
  • The hormone levels are balanced.
  • With balanced hormone levels, it uplifts your mood.
  • Acts as a shield against bacterial infection and viruses.
  • Absorb the soluble fats from various food.

MCT OIL GUIDE

Coconut Oil Vs. MCT Oil

MCTs or medium-chain triglycerides are fatty acids that amount to a certain length as the name suggests. These medium chain triglycerides make up the MCT oil which is a translucent and tasteless liquid at room temperature.

MCT oil is extracted from coconut oil, that is, it is a source of MCT oil. MCTs amount to around 62-65% of the coconut oil.

Why the MCT Oil Has Gained Momentum

  • The prevailing “western” diet is deprived of the medium-chain fatty acids.
  • So far a misconception regarding the health benefits of saturated fats circulated. There is a false belief that all forms of saturated fats pose health issues.
  • Recent studies have unearthed the facts relating the MCT oil.
  • People are now more aware of the benefits of consuming coconut oil and other MCT oils daily.

Benefits of MCT oil

It’s a power pack, providing you stable energy for hours on end. It does not need bile salts for digestion and is transported directly to the liver. It quickly raises the energy levels compared to the long-chain fatty acids that take time to break down and are stored as fats.

  • It influences our “energy cells,” mitochondria.
  • Instead of storing fats, MCT stimulates the fat loss process.
  • It raises the body temperature, triggering calorie burning mechanism.
  • It makes you feel fuller, thereby decreases the appetite.
  • MCT oil comprises of antiviral and antibacterial properties that counters pathogenic bacteria and balances the gut environment.
  • It regulates blood sugar level and strengthens the immune system.
  • They contain antioxidant properties that are apparent from the anti-inflammatory properties of coconut oil.

Historical Evidence backing Up MCT

The orthodox population of the tropical areas has been consuming saturated oils, including the sources for MCT oil, for centuries without any harmful effects.

Sources of MCTs

  • Coconut oil
  • MCT oil
  • Butter
  • Cheese
  • Whole milk
  • Full-fat yoghurt
  • Palm oil

The Nutritional Facts of MCT Oil

Four different types of MCTs rid the liver of the metabolic burden and quickly provide energy to your vital organs. The four different types of MCT’s are Capric (C6:0), Caprylic (C8:0), Capric (C10:0), and Lauric (C12:0) acids. The conversion of the fatty acids into usable energy depends on the length of the chain. The shorter the chain, the faster it will be converted to usable energy in the form of ketones. Ketones production is the result of fat consumption instead of glucose.

All kinds of MCT are beneficial for the health, primarily for those encountering malabsorption problems, digestive disorders, Crohn’s disease, gallbladder infection, etc.

MCT Oil vs. Coconut Oil

A great number of researchers are claiming the uses and treatments of coconut oil. It is not only a bank of MCTs but also consists of antibacterial properties, antioxidants, anti-inflammatories, and more. The distinctive feature between MCT oil and coconut oil is the concentration. MCT can although be extracted from coconut oil, MCT itself is concentrated and solely MCT.

The different kinds of MCTs differ on the basis of a number of carbon atoms chained together to the fat molecules. Coconut oil has a higher amount of Lauric acid, that is, around 50 % of coconut oil is lauric acid. It is mainly because of this that people mostly prefer concentrated MCT oils. All the four kinds of MCTs are present in the MCT oils. It is hard to get the pack together from other food sources.

The incredible coconut oil is stacked up with lauric acid. It has a score of saturated fats almost ninety percent, but a higher percentage is not the very short chain of MCTs that have few carbon atoms. Lauric acid has 12 carbon atoms.

Lauric acid acts distinctively to the rest of the MCTs, yet some people claim it to be a type of MCT. There are contradictory views that claim lauric acid to act biologically different from rest of the shorter MCT’s. This gives the MCT proponents a reason to believe in the superiority of MCT oil.

The biggest reason for the prolific sales of MCT oil is due to the burgeoning popularity of “The Bullet Proof Diet.” Dave Asprey came up with his work The Bulletproof Diet that hits on rapid weight loss and an improved cognitive health. It suggests that 50-70% of the energy is derived from healthy fats coming from MCT oil, grass-fed butter, and coconut oil.

The “bulletproof coffee” has become the signature breakfast, which is a blend of coffee, MCT oil, and butter. It brings down the hunger levels, makes fasting easy, and improves brain function. While coconut oils is a boon for Bulletproof dieters, MCT oil a real gem.

As opposed to MCT, coconut oil has some extra benefits to it that MCT oils lack. The downside of buying manufactured MCT oil is that you are oblivious to what you actually get. For the production of MCT oil that doesn’t solidify at colder room temperature, the oil needs to be more refined compared to the regular coconut oil. The primary component, lauric acid might also be eliminated which is the key ingredient in real extra-virgin coconut oil.

Therefore, there is some room for doubt when marketers claim their products to be a carrier of more concentrated and diverse MCTs than coconut oil, as they might remove the lauric acid. Also, filler oils like omega-6 polyunsaturated fats could even be mixed. Another added factor to acknowledge is that most MCT oils in the market employ chemical/solvent refining, which means they can be using chemicals like hexane and various other enzymes and combustion chemicals.

In a nut shell, relish both coconut oil and quality MCT oil for their individual benefits. Just make sure that the MCT oil you buy is of the finest quality and the ingredients are clearly stated.

MCT Oil benefits

1.     Resolves Weight Issues

MCTs tops the list of oil and fats that have positive effects on fat burning and weight loss. MCT aids in fuelling up the metabolic rate and reduces appetite. Do not think of it as a magic pill that will shed pounds in a night. It might drop a few kilos by boosting the metabolic rate.

Studies published recently to compare the consequences of consuming both medium-chain and long-chain fats. The energy expenditure, body composition, and fat oxidation in obese people. The MCTs proved to be more beneficent and prevented long-term weight gain with its increased energy expenditure and fat-burning.  The experiments suggest that MCTs suppress fat deposition by the thermogenic effect and fat oxidation in both animals and humans.

To put it simply, they will help in the production of ketones. It is equivalent to the ketogenic diet without the need to cut on the carbs. It is because of this that MCTs are called “the ultimate ketogenic fats”. The heating effect they produce and the quality of rapidly being used for energy make it a gold-standard for diet.

2.     Protects the Heart Health

Some studies have showed at the MCTs ability to prevent the development of metabolic syndrome. Metabolic syndrome is a cluster of metabolic disorders naming abdominal obesity, dyslipidemia, hypertension, and impaired fasting glucose levels.

MCTs, help in curbing cardiovascular diseases and mortality risks by helping in lowering the odds of getting obese. This positive effect owes to the anti-inflammation, easy digestion, satiation, and being the easy source of energy.

3.     Elevates energy levels and lifts up mood

Our brain is made up of fatty acids. Therefore, our diet should be a regular supply of them. It will make us to feel our best, clear up our mind helping us to think straight, perform well and remain sharp as we move into older age. The medium-chain fats are the most protective fatty acids that exist.

The Journal of Neurobiology of Aging published a study that claimed that MCTs in coconut oil improved memory and fought against Alzheimer’s in older adults. It is a source of food that strengthens your brain, absorbs vitamins and minerals making you feel clearheaded, energetic, and positive.

MCT oil feeds your brain cell and cleans up your gut environment making it healthy. The gut is largely connected to the cognitive functioning.

4.     Stimulates Digestion and Nutrient Absorption

The bacteria in the gut microbiota is balanced by both coconut oil and MCT oil, which influences the digestion, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat. The medium-chain fats are armed against a wide range of pathogenic viruses and strains and bacteria that cause issues including candida, constipation, diarrhea, food poisoning, stomach aches, etc.

The consumption of healthy fats is also necessary in order to absorb fat-soluble nutrients found in various foods. The nutrients include beta-carotene, vitamin E, calcium, magnesium, phosphorus, and lutein. If your diet lacks the fat sources, your body won’t be able to utilize the nutrients as well.

5.     Equipped With Antibacterial, Antiviral, and Antifungal Properties

The robust MCTs are natural antibiotics that balance bacteria in the gut. In times of antibiotic resistance, it is important to have natural methods that kill harmful bacteria. The targeted bacteria include:

  • Streptococcus- causes strep throat, pneumonia, and sinus infection
  • Staphylococcus- causes food poisoning and urinary tract infection
  • Neisseria- causes meningitis, gonorrhea, and pelvic inflammatory diseases

And strains that cause stomach illnesses, ulcers, and sexually transmitted diseases.

The list of inactivated viruses by lauric acid is at least a dozen of pathogenic viruses. The MCTs are capable of relinquishing bad bacteria without effecting the good bacteria. This is significant since the good ones are needed for intestinal health and digestive functioning. The studies reveal that medium-chain fats offer better resistance from infections compared to the longer-chain fats. The fatty acids and monoglycerides with chain lengths ranging from 8 – 12 carbons are more antiviral and antibacterial when combined with milk. The medium-chain lipids when added to milk and formula inactivated a number of pathogens that include (RSV) respiratory syncytial virus, herpes simplex virus type 1, Haemophilus influenza and Streptococcus.

Temperature stable or High-Heat Cooking

MCTs have high “smoke point”, which means they don’t oxidize from heat easily and can put up with high temperatures. This is very crucial since many of the good fats are not well suited for cooking. Oils like extra virgin olive oil or flaxseed oil can become rancid oils upon heating. Coconut and MCT oil can be leveraged for baking goods, sautes, stir-fries and grilled foods without oxidizing.

Making MCT oil a part of your Recipes

Many people staunchly believe in taking MCT oil daily as a supplement, straight from the spoon or by mixing it into drinks. It is both tasteless and odorless. Do not start with a spoonful of the oil directly. Start with half a teaspoon working your way up to 1 tablespoon.

Here are some clever tips to use MCT oil creatively at home. There are more ways to include MCT oil into your diet apart from the bulletproof coffee.

  • Spin up your own homemade mayonnaise in a blender by mixing in the MCT oil, egg, extra-virgin olive oil, lime juice, and salt.
  • Whipping together a salad dressing using MCT oil, raw honey, Dijon mustard, and your favorite herbs.
  • Add few drops of MCT oil into smoothies, shakes or yogurt. This will help in stabilizing your blood sugar level.
  • Use MCT oil in homemade baked goods instead of coconut oil.

Just as coconut oil is widely used for hair and skin purposes, MCT oil too is great. It can be used in homemade teeth whitening treatments, moisturizers, lip balms, sunscreen, shaving cream, facial masks, and essential oil blends.

 

 

 

Swimming in cold water and stay warm without a wetsuit. Is it possible? Can you train / prepare for it? Can it be pleasant? My tips on how I mastered swimming in cold water (by cold I mean swimming in water bellow 11°C/52°F).

I always had problems going into water that wasn’t warm enough for me. It was never something I would say is a pleasant experience for me.

Even on holidays in height of the summer when water was actually quite warm I needed some time to get in. Yes I was a bit of softy back in day 🙂

Cold water adaptation

Some time ago I found out about this guy, he is sort of a super human as he holds several world records for various achievements. To mention some:Swimming under solid ice, being buried in ice for more than one hour and so on…

So I started doing some of the things he is teaching. One of the things was doing cold showers in the morning. Cold showers have many proven benefits for the human body and are a great energy booster. What I discovered was that after a couple of months of doing cold shower I had no more problems going into cold water. We went to a beach once in early spring and the water had about 10°C/50°F. Everyone on the beach was mostly just taking a walk and people were mostly dressed in jackets or long sleeves. I decided to go for a swim as I was doing the cold showers for a while now and thought this might be a good chance to see how difficult will it be to get into the cold water.

Ice Swim tips
Ice Swim tips

I never liked going into cold water. Even in hot summers, when water was warm and the air outside was really hot I didn’t like to just jump in. But now everything was different.

I was the only one putting on my swimsuit on the entire beach that day. I just went straight in and to my surprise I had no difficulties whatsoever.

I have been showering in even colder water that this so I was used to cold temperatures, but taking a shower and going for a swim is something different so I wasn’t sure how difficult this would be. But it was super easy and I didn’t had any problems what so ever.

No need for a wetsuit

It was such a joy to have a swim in the sea in early spring and I had the entire sea for myself (ok there were some swimmers in wetsuits but that is not the same). I thought to myself what a great thing it is to be able to swim all year round as the sea water temperature here in Europe in most parts never drops much below 10°C/50°F.

We people are so limited with our believes that we can swim only when the water is just about the right temperature. If the water is not above 22°C/7250°F most people never go into water and that is a shame as our body is well capable of handling much colder waters. I am not saying go unsupervised into freezing cold water for a prolonged time where hypothermia is a guaranteed result. I am saying you can train your body to enjoy colder water for a limited amount of time and this capability is amazing.

How to perform cold shower training

This is an explanation on how I trained for this. I am not saying this is the only way of doing it but this is how I have done it. Please note you should consult your doctor if you have any conditions that this regime cold potentially harm you, such as an existing heart problem or something similar.

Some people can go straight into cold shower but I never liked it so I don’t do it most of the time. If I really feel like it I go straight into the cold shower but most of the time I start with normal warm water. Once I am wet I start turning down the hot water slowly. In the beginning it took quite some time before I reached the cold water and I didn’t go to 100% cold water in the first weeks so don’t feel bad if you are doing it slower as this is a way of exercise and you will progress with time. After a couple of weeks I was able to turn hot water down faster and I went to the maximum cold water. Initially just for about 10 seconds but after a while I was able to do it for up to a minute. Once you reach this level you are good to go swimming into cold sea.

What happens to your body when it gets cold?

Nervous impulses sent to muscles generate extra metabolic heat through shivering. Blood vessels that would otherwise transport warm blood from the internal organs to the cold skin, where the blood would lose heat, constrict, constraining most blood, and its heat, to the internal organs. “What happens to your body when it gets cold” from Independent

So the idea is that you adapt your body to cold water slowly. Your body must master the response described above. You have to train your body to withstand the cold but also your mental part of reacting to cold water and this transformation doesn’t happen over night.

I hope this helps someone to train himself to swim in cold water.

One of the hallmarks of classical yoga practice is a use of ujjaye pranayama – wave motion breathing. Ujjaye breathing and developing breathing exercise into pranayama enlivens our life-force. In asana practice there are three fundamental rules for the breath patterns.

1. Inhalation occurs as you extend the spine and exhalation occurs when you release tension in your body and relax.
When practicing yoga, our rhythmic breathing is harmonized to be at the pace with body motions. For example, starting with Tadasana (standing position), we lift our arm up and we inhale during this motion. The inhalation will be complete when the arms reach full shoulder flexion, with fingertips aimed at the ceiling. Similarly, when we exhale and we lower our arms to our sides and we slowly run out of breath when our arms touch our sides.

2. Inhale when you move to center or become erect and exhale when moving away from centered position.
It’s important that we are aware of motion and breathing patter and that we know when we are moving slowly into forward – bending position we extend ourselves, lightening our spine with each inhalation. We move forward with each exhalation.

3. Our breath awareness is constant, even when our body is stationary.
When we hold an asana (position) our attention should remain on the internal wavelike flow of ujjaye breathing. Our intention is to deepen physical pose by continually going into a wider range of motion.

Yoga regulates all four parts of the breath: the two motions (inhale, exhale) and the pauses that naturally follow the motions. Pauses are natural, provided there is no stress or any fixed attention. The natural rhythm is altered and the breath will be shallower and the pauses longer. Upon closer examination, you will notice, that the breath is not held nor does it stop.
While practicing yoga, is important that you are aware that when you inhale, you are going into the pose and opposite, you exhale when you are releasing the pose. When this method is repeated for up to six times it is optimal for slowing down your mind, deepening your breath and developing pranic energy. With classical yoga practice we usually stay in the pose for 2 to 3 breaths. With ashtanga yoga practice (physically more intense yoga practice) one motion is one breath (inhale or exhale).

Breathing pattern to stay in a pose for 2 to 3 breaths is useful for training concentration (dhyana) and integrating pranayama ratios into asana. It is very beneficial for improving your memory, gently strengthening your lungs with regular practice and it’s recommended for people with scoliosis. With holding a pose for 2 to 3 breaths, and repeating this method it helps our body at eliminating stress and hypertension. With yoga practice we can also extend our breathing and stay in the posture for 12 breaths. This is recommended for optimizing the effects of muscular strength or flexibility, especially when we would like to eliminate specific muscular and postural imbalances. Staying in pose for 12 breaths will help us develop optimal stamina in the shortest possible period of time. It is recommended to begin by holding the pose with good alignment and steadiness at a lesser number of breaths, then increase the holding time by 2 to 3 breaths. Per week. When you can hold posture comfortably and steadily for 12 breaths for two weeks consistently you can move on to the next level of challenge.

A fascinating view of breathing is obtained by watching those who are healthy and contrasting your finding with those who are unhealthy. For example, when you watch an infant sleeping, it is very easy to determine that it breaths using primarily the diaphragm by watching the abdomen rise and fall. There was a survey done in hospital by two scientist who were interested about respiratory patterns of heart-attack patients. They did the observation how these patients were breathing. Survey was done on 153 patients with heart-attack and they found out, that approximately 75% of all patients were chronic mouth breathers and 70 percent of these also exhibited open-mouth snoring. The authors of survey suggested, that it may be, that teaching the patient simple diaphragmatic breathing should be an integral pattern of the treatment process. Altering the thoracic pattern to diaphragmatic breathing could increase the efficiency of ventilation /perfusion, resulting in a decrease in the amount of work required by the cardio-pulmonary system. This could help reduce the strain on the heart.

The Sun Salutation or Surya Namaskar can become the great high point of your morning practice. Sun Salutation is a beautiful sequence that can teach you to coordinate rhythmic breathing with body postures into a flowing routine. This suffices as a complete program when done for 15 to 20 minutes continuously. Surya Namaskar literally translated means “beautiful light, you are my own self”. Surya is one of the twelve mantra names for the Sun. In the traditional yoga practice of Sun Salutation, Sun is honored during the period of rising and setting, so that its energies can be taken in through the medium of mantra and pranayama – energetic breathing.

Precautions about which we all need to be aware of; if you have a bad back, be careful during exercise. When practicing bending poses you need to bend your knees. Cobra pose is safest if done without the use of your arm strength. It is also important, that If you notice stiffness in your wrists, do not bear weight on your flat hands, but do rather use your fingertips or knuckles.

The Sun Salutation is the most beneficial of the traditional yoga sequences. It may be done slowly and gently for meditative inner focus. It can also be done more vigorously over a 10 to 20 minutes period for an aerobic effect to strengthen your cardio vascular system. Sun Salutation poses can also be sustained or developing muscular stamina. The Sun Salutation is the most widely known series of yoga poses and all yoga teachers present it in some variation.

The Sun Salutation is a very powerful sequence of postures, which both strengthens and extend the long muscles of the front and back of the body. This is a unique sequence that it can stand alone, without the need for other practice to maintained health. It can increase hip and spinal flexibility with practice. This is remarkable routine, because it energize the body to the point that this is all you need to do to maintain optimal physical health.

Intermittent fasting increases testosterone and growth hormone levels

We have already discussed about the benefits of doing intermittent fasting and we also mentioned the benefits on secretion of testosterone and growth hormones in your body. Many studies have shown that any type of fasting – prolonged time without any intake of calories – increases levels of anabolic hormones such as testosterone and growth hormone.

Having an abundant supply of testosterone and growth hormone makes the difference between being a proud man or just a miserable boy. Both hormones are highly anabolic and are therefore the primary male hormones responsible for a multitude of necessary body functions.

The positive effects range from strengthening bones, building lean muscle mass to driving your libido and increasing your sex drive, testosterone is also the key to healthy lifestyle. Natural testosterone levels peak for men around the age of 30 and growth hormone even earlier in your 20’s, both then begin to decline based on a number of factors such as lifestyle, diet, stress and genetics.

Low T-levels may come with symptoms such as mood swings, loss of sex drive, and decreased levels of lean muscle mass and the same goes for low growth hormone levels. Therefore it is vital to keep your anabolic hormones at optimal levels.

Intermittent fasting greatly increases your own body’s growth hormone (HGH) production

In this human study, the researchers discovered that after 24 hours of consuming no calories, growth hormone levels were elevated by a whopping 2000% from the normal baseline. Growth hormone levels and testosterone levels are highly correlated and highly anabolic. We can easily say that the results of this study are nothing short of amazing.

Growth hormone is just like testosterone an anabolic hormone and it is responsible for normal cell growth and faster regeneration. It also increases your body muscle mass and bone density and it also plays a major role in maintaining vital health of all body tissues, including your brain and other organs that are vital for your health. HGH also helps improve your sleeping patterns and improves REM-stage sleep. It is also known to boost overall energy levels. Growth hormone is the so called youth hormone as it slows down the effects of ageing and improves the regeneration of cells.

Since HGH typically decreases with age increasing it proves to slow down the ageing process. Please don’t think this is the youth elixir everyone is looking for but it certainly has some great benefits. As we know a decrease in HGH contributes to the decrease in lean body mass both in lower muscle mass, but also lowered bone mass which are all indications of aging. Here is a study that shows the benefits of human growth hormone in men over 60 years old.

During fasting, there is the spike in the early morning, but there is regular secretion throughout the day as well. Hartman et al study also showed a 5 fold increase in HGH in response to a 2 day fast.

Intermittent Fasting and Testosterone

As you will see intermittent fasting is really the best dietary “trick” to increase testosterone levels.

 

1. Did you know that every time you eat, your testosterone levels drop? It doesn’t even matter what kind of food you are eating, it could be only fat, only carbs, only protein or any combination of those. So eating every 2-3 hours doesn’t really help with raising your testosterone levels, it actually makes it harder for you. When your body is fasting you increase the time where your body has higher levels of testosterone available and you’re not negatively altering your hormones throughout the whole day. Read the research here.

2. The easiest and most effective way of burning your body fat is doing Intermittent fasting (12 hours in fasted state and your enzymes will shift to burning body fat as fuel). Studies on man have also shown that high testosterone levels correlate with low body fat percentage. One could argue dough if high testosterone levels are not the cause of lower body fat. Study

3. Another study done by researchers showed that short ramadan fasting in non-obese healthy man increased the serum Luteinizing hormone (LH) levels by a whopping 67%! Luteinizing hormone (LH) is the direct precursor hormone of testosterone.

4. That same study also showed that just a short period of fasting done by the same group of non-obese men increased the serum testosterone levels by an amazing 180%. This can be interpreted as a fact that intermittent fasting has an immediate and notable effect on your testosterone levels.

5. Even short fasting can induce autophagy. Autophagy is basically a process where your cells remove toxins and estrogenic chemicals from them. Any process that reduces or removes anything related to estrogenic toxins is basically pro-testosterone as estrogen and testosterone negate each other in some way. Study

6. Fasting also regulates leptin levels, and decreased leptin levels can stimulate testosterone secretion. It is interesting that when leptin enters the hypothalamus, testosterone levels decline (study, study, study) and it goes also the other way around, when testosterone increases, leptin decreases (study, study)

This post is much to short to go into details about every process in your body but at least now you know that intermittent fasting or any type of fasting is one of the best tools you could have or use to naturally increase your anabolic hormone levels such as testosterone and growth hormone. Intermittent Fasting is a relatively new way of eating that has been shown to have many benefits and one of them is to boost your body’s natural levels of key anabolic hormones.

Another great way to additionally increase you anabolic hormone levels is with a special way of doing exercise as explained here HIIT.

Today I want to talk about a type of workout that I think has the most benefits overall compared to other types of training and has amazing results for weight loss.

Aerobic exercises burn a lot of calories but can push your body in catabolic state which causes your body to lose muscle and decreases your body’s metabolic rate.

Weight training increases your body’s muscle mass and metabolic rate, but it doesn’t burn as many calories.

Here comes HIIT or High intensity interval training, which burns tons of calories, builds muscles, pushes your body into anabolic state increases metabolic rate and has fantastic results for weight loss.

I try to do my HIIT workouts as regular as possible and really feel like something is missing when I don’t do them for some reason.

Human body needs exercise in order to maintain health and performance. Many studies have shown, that regular physical activity prolongs life, boosts immune system, burns fat, prevents degenerative disease, has a therapeutical effect mood disorders like depression and anxiety and has an overall impact on your wellbeing.

The problem of our modern life is that we don’t actually need to do regular physical labor and we don’t need to hunt for our food or run from predators as our ancestors did for thousands of years. Most of us live comfortable lives with little or no exercise in our daily routine. We drive to work, buy our food nicely packed, dishwasher washes our dishes and water runs out of pipes straight into our kitchen. We have made our lives pretty easy and there is nothing wrong with it, but our body needs regular physical activity.

The other problem of our modern life is also a chronic lack of time. Even if we would like to go running, climbing or playing sports we often don’t find time to do those activities. We work long hours in the office, we commute back and forth from where we live to where we work and all that is before you have children, once you have children you don’t even have time to go to the bathroom.

Why am I explaining all this? As there is a lack of time we need to find a way to get the most out of our training in the shortest amount of time. I am not saying you don’t need to do anything else than HIIT, but most of us don’t have time to walk for 2 hours a day even though this is highly beneficial. HIIT or high intensity interval training will give you the most benefits for weight loss in the shortest amount of time. It will boost your anabolic hormone production such as human growth hormone (HGH) and Testosterone, and decrease your stress hormone levels. It will speed up your metabolism for many hours after your workout, which is really helpful for burning more calories throughout the day. A 20 minute long HIIT workout 3 times a week will have a great impact for weight loss and on your overall health and physical performance. You will get even better results if you are do HIIT together with Intermittent fasting 16/8. There is no other workout out there that can deliver so many benefits in such a short amount of time dedicated to it.

What is a HIIT workout

HIIT workout as any kind of high intensity activity, usually somewhere in between 20 seconds and one minute that brings you in anaerobic state in a short time frame alternated with low intensity intervals usually somewhere between 1-2 minutes long. HIIT type of workouts can be applied to running exercises, squatting or other types of high intensity training. This kind of workout allows you to achieve maximum performance for short bursts and the low intensity intervals allow for your body to recuperate and prepare for the next interval of high intensity. This method of training has been proven to have more benefits than doing other kind of workouts.

Anaerobic training

Anaerobic literally means without air. Your body can provide enough energy in all out efforts, where your muscles don’t receive enough oxygen, for up to one minute. For the first 15 seconds little lactic acid is being produced and even short rest periods can provide a full recovery. After about 15 seconds lactic acid starts to build up much faster and about after 30 seconds this becomes very taxing on your muscles and nervous system and your body needs much longer to recover.

Aerobic training

Aerobic means with air, that means that you can provide enough oxygen to your muscles to operate. This are usually activities that are longer than 3-4 minutes and the fatigue remains relatively low as long there is enough oxygen to provide the energy.

The most basic HIIT workout

To give you an example of a typical HIIT workout that everyone can easily understand I will present you the sprints intervals I really love to do as it is one of the most basic workouts you can think of and you can do it everywhere.

Sprints intervals: you should find a long straight path you can run easily without having to watch your step. Try to measure about 200 meters from a starting point and remember that location. Warm Up appropriately as the name high intensity training already tells you this is a high intensity training and you should be properly warmed up before you start your intervals. I usually do a slow run first, flex a little, than do two slow and relaxed 200 meter “sprints”. When doing this slow sprints you should do it really relaxed so no actual sprinting just a fast paced run which you are comfortable with. After you are properly warmed up I do about six to ten 200 meter sprints and walk normally back to the starting point (some people prefer to run slowly, but you need a little more distance that way as you will not be ready to do a proper sprint again after 200 meters of jogging, so you can run another 100 meters in the opposite direction from your starting point and then run back). Sometimes I alternate it a little by doing some shorter and some longer sprints and mix it up a little so I don’t get bored.

This is probably the simplest and most basic way of HIIT workout, but there are many different options and there are a lot you could do also at home.

HIIT workouts plans

Warmup: as already discussed it is essential to be properly warmed up before doing any workout especially a HIIT workout.

Simple warm up routine:

  • Jog in place for 30 seconds
  • 20 jumping jacks
  • Jog in place for 45 seconds
  • 30 jumping jacks
  • Rotate your hips 8 rotations in each direction

A beginners HIIT routine:

5 rounds of:

  • 15 burpees*.
  • 45 seconds of rest

*The burpee is a full body exercise used in strength training and as a HIIT exercise. The basic movement is performed in four steps and known as a “four-count burpee”:

Begin in a standing position.

  1. Drop into a squat position with your hands on the ground. (count 1)
  2. Kick your feet back, while keeping your arms extended, then do a push up. (count 2)
  3. Immediately return your feet to the squat position. (count 3)
  4. Jump up from the squat position (count 4)

If you want to take it a step further you can use light weights 3-10 (depending on your gender and physical shape) pounds and do the same exercise with a pair of dumbbells in your hands

Biggest benefits of HIIT

Lose weight: you will be burning calories for hours after your workout

After your HIIT workout, a process also known as EPOC (Excess Post-exercise Oxygen Consumption), or the so called ‘afterburn’ effect, begins in your body.

This is basically just a process of increased oxygen intake to correct the body’s ‘oxygen debt’ brought about by the performed HIIT workout.

The more intense the exercise performed, the greater this ‘oxygen debt’ becomes – note the word intense, not longer.

Your body increases oxygen consumption to restore itself to a resting state.

To reach a resting state again, it needs to restore hormone balances, replenish phosphagen stores, carry out cellular repair and oxidize built-up lactic acid.

Carrying out all of these chemical processes requires energy and where do you think your body is going to get this energy?

A time saving workout

As we have already mentioned a HIIT workout can provide all of its benefits in a really short time, you really don’t need to be sweating for hours, 20 minutes three times a week will give you most of its benefits for weight loss.

Any type of HIIT will give you similar results

Recent studies have shown that even different types of HIIT workouts produce same benefits. For example doing regular running sprints or sprints performed on a bicycle will give you same results. Any type of HIIT workout will push your body into weight loss state.

It is great for your heart

HIIT has great benefits for your cardiovascular system as it elevates your heart rate for short periods of time. Unless you are already suffering from some sort of cardiovascular disease you should perform HIIT workouts on a regular basis. Please read who needs to consult a doctor before performing any kind of HIIT workouts at the bottom of this article.

It increases muscle mass

You must put a heavy load on your body in order to get into an aerobic state. This increased load is highly beneficial for building muscles. The entire process also elevates HGH and Testosterone levels which are the two biggest muscle growing hormones in your body.

No equipment needed

You don’t actually need any equipment to perform your exercises, you can do sprints outside or even do it indoors doing burpees as we have described it above. All you need is some good will and consistency and you can achieve great results.

Is HIIT safe?

Anyone should consult a doctor before performing any type of high intensity workouts. There are certain risk groups who are should take extra care.

You must consult your doctor before doing HIIT if:

  • You have been told by your doctor that you should only do physical activity recommended by a doctor because you have a heart condition
  • You currently have prescribed medications for your blood pressure or heart condition from your doctor
  • You currently pregnant or have given birth in the last 2 months
  • You feel any sort of pain in your chest when you do physical activity
  • You had any chest pain in the past month when not doing physical activity
  • You lose your balance as a result of dizziness or you have ever lost your consciousness or collapsed
  • You have a bone or joint problem (eg  back, knee, or hip) that could be made worse by exercise

 

So you are here because you are interested in intermittent fasting 16/8 or with other words fasting for 16 hours per day, you either want to lose weight or improve your overall health. You probably heard a lot of things about this or you just came here because you heard about this for the first time and you want to find out what intermittent fasting actually is. This will be an in depth article that will try to explain what intermittent fasting is, what types exist, how to implement it in your daily routine, what are the benefits of doing it and point out some of best practices for an easy start. The knowledge shared in this article is based on my readings and personal experiences implementing it in my life.

What is intermittent fasting.

Intermittent fasting in a nutshell is basically just a limitation on when you eat and when you don’t consume any calories. It is not a diet, it’s more a pattern of eating. You can still eat anything you want as long you do it in the allowed time frame. Sounds great right. However we still encourage you to eat healthy unprocessed and nutritionally dense food. There are different types of intermittent fasting, some leave out just the breakfast and others make you fast for more than 24 hours on a time. It depends what your goals are, how fast you want to reach them and what kind of schedule you have currently in your live. It is easier to skip the breakfast If you have a regular job and it is easier not to eat anything if you are traveling a lot. It all depends on many factors and I will try to explain all possibilities so you will be able to make the best choice for yourself.

Scientist have been exploring short-term and longterm benefits caloric restriction by skipping meals since the early 1930s and discovered that it helped the mice to live longer when they significantly reduced calories. More recent studies confirmed this results on monkeys, roundworms and fruit flies. It has been shown by studies, that a decrease of 30 to 40 percent in calories extends the lifespan by as much as one third. There are also many other benefits of reducing calories such as reducing the risk of many common diseases, increase the body’s responsiveness to insulin, which regulates blood sugar and helps with food cravings and makes it easier for you to control your appetite.

The truth is that humans have been fasting for thousands of years.

The major factor with this method is, that your body is genetically adapted to fast for longer periods and is not well equipped to being constantly bombarded with food each and every day. Our ancestors didn’t had the luxury of eating 3 steady meals each day with some snacks in between. The fact is that most time in our existence we didn’t eat for longer periods of time and then had a big meal and that is why our bodies are so well adapted to that kind of food regime. Our ancestors hunted for food for days, enduring great physical effort without having any food and after the successful kill they eaten like kings for days.

Intermittent fasting helps you lose weight

The longer the window when you don’t consume calories the faster you lose weight. Normal diets that just restrict your caloric intake and decrease your body’s metabolic rate as a result which puts you in a vicious circle of eating less and less and you don’t lose just fat but also muscle tissue which in turn slows your metabolic rate even further. Studies have shown that when doing intermittent fasting it actually increases your body’s metabolic rate, increases growth hormone production and you lose mostly body fat as it helps retain muscle tissue in contrast to other diets. Your body adapts to this by getting more efficient in using fat as energy source and that is exactly what you want to achieve. It does not even limit or encourage you to eat only certain foods you can eat whatever you want and even if you eat the same amount of food in this shorter window it will still have some benefits for your fat loss process.

The science behind intermittent fasting is, that your body can store for about 12h of available glucose in your body, after that period you need to fill up the carbs so to say. When doing intermittent fasting we are trying to avoid eating any calories for at least 14-16h, and eat only in the remaining window of the day, so we have a window of about 4 hours where your body doesn’t have available glucose to use and it’s forced to go into fat burning mode, which triggers many processes and is what we want to achieve, so it is that time after around 12 hours that is actually making that difference and that is why you should go fasting for at least 14 hours for women and 16 hours for men. When your body is in fasting state all sorts of good processes start to happen in your organism.

  • Your insulin and leptin sensitivity increases
  • Normalising ghrelin levels, ghrelin is also known as “the hunger hormone”
  • Growth hormone (HGH) levels increase, which plays an important part in health, fitness and slowing the aging process.
  • 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
  • It lowers your bad cholesterol and increases good cholesterol levels

You can achieve all of this benefits simply just by skipping breakfast and maybe delay your lunch. From my experience this is not hard to do especially once you get used to this eating pattern. I also noticed it is really practical as you need less time to get to your work, so you can start earlier and do more. If you wish to push it even further you can just expand the time frame when you are not eating to let say 18h so you only eat in the remaining 6h.

What are the benefits of intermittent fasting

Intermittent fasting offers many benefits, the most obvious one is of course for losing that excess weight. While losing stubborn belly fat great on it’s own intermittent fasting offers many other health benefits, such as prolonging your life and increased physical performance.

Intermittent fasting makes you live longer

As we have already mentioned, restricting calories is proven to prolong your life. When you are starving, your body functions differently and is disposing of old and damaged cells more efficiently that it does on a full stomach. The main thing is that it is kind of hard to starve yourself just to add some time to your lifespan even if everyone would like to live longer people are not likely to do that. The good news is that intermittent fasting provides some of the same benefits that calorie restriction does without you actually starving. You can reap the same benefits for the price of skipping a meal.

Studies: 12

Intermittent fasting greatly increases your own body’s growth hormone (HGH) production

Growth hormone is an anabolic hormone and it is responsible for cell growth and regeneration. It increases muscle mass and bone density and it plays a major role in maintaining health of all body tissues, including brain and other vital organs. HGH also helps improve your sleeping patterns and betters REM-stage sleep. It also boosts your overall energy levels. It is the so called youth hormone as it slows down the effects of ageing.

A recent study on intermittent found out that fasting triggered a dramatic rise in HGH 1,300 percent in women, and an unbelievable 2,000 percent in men! The only other thing that can come close in terms of dramatically boosting HGH levels is HIIT or high intensity interval training.

Intermittent fasting can reduce the risk of cancer

So the statement above is a bit bold so take it with some reservation. There have not been performed many studies about this subject, but the ones that have been are promising. The results however are not dramatic but are showing some potential. Studies performed on animals show a decrease in cancers in the range from 25% to 40 % which means it is not a cure but it still substantial.

Main reasons why intermittent fasting is good for cancer prevention:

  • Being overweight increases the risk of different forms of cancer and losing that excess weight contributes to prevention.
  • It decreases the glucose levels in your blood which is the main energy fuel for cancer cells.
  • Fasting also decreases the amount of insulin-like growth factor 1 (IGF-1) which is also linked with increased cancer risk.
  • Fasting switches your body from growth mode into repair mode and disposes more efficiently of damaged cells, this particularly affects the cells that have the potential to turn into cancerous cells.
  • Intermittent fasting enhances the ability of nerve cells to repair DNA.

Intermittent fasting is practical

To be honest, being able to skip your breakfast is actually really practical and makes your day easier. I always used to eat breakfast before going to work, and to be honest it took me about 30 min every day to make and eat my breakfast. If you take this 30 min and do some exercise like HIIT every second day you will do yourself and your body a great favour. On the other hand if your job allows it you can get to your job 30 min earlier and and also finish earlier giving you more free time to do thing you love in your life.

Intermittent fasting is good for your brain

Human and nonhuman animal studies have shown that intermittent energy restriction increases synaptic plasticity(a biological marker of learning and memory). It enhances memory performance and leads to the growth of new neurons, decreases risk for all neurodegenerative diseases like Parkinson’s and Alzheimer’s disease, promotes recovery after a stroke or brain injury and it has also been shown to play a big therapeutic role in mood disorders like depression and anxiety. During fasting, your body increases activity and growth of neurons which can help you think faster and more creative and it improves your memory. Your brain also functions exceptionally well on ketones, which are produced by your body when it runs out of glucose. I have experienced a boost in cognitive functions as effect of intermittent fasting but it is the most noticeable at the beginning.

Intermittent fasting lowers blood pressure and resting heart rate

Losing weight in itself lowers blood pressure, but there are also other benefits that contribute to this. Lower body fat helps alleviate extra workload put on the kidneys which as a result lowers blood pressure. Intermittent fasting also increases HGH production which results in much better cardiac function.

Intermittent fasting normalizes your blood sugar

Fasting helps normalizing your body’s insulin and leptin sensitivity, which is key for optimal overall health as insulin resistance is the main contributing factor to most of today’s chronic disease, from diabetes to heart disease and even cancer,

Different methods of intermittent fasting

Fast 16 hours eat 8 hours

A 16 hour fast a day is probably the most common method of intermittent fasting. Some may split it up to 14 hours for women and 16 hours for man but I don’t think it is necessary. It is very simple, you simply skip the breakfast and have lunch as late as possible or you don’t eat anything after lunch until the breakfast next day. One can have coffee or tea before lunch, but nothing that has any calories so no sugar or milk in your drink. To eat no calories is actually really crucial in this, because as soon your body gets any sugar it will raise your blood sugar and make you even more hungry, so it will be more difficult to make it until lunch without any food.

This is probably the easiest method of intermittent fasting out there as it is really simple and you can slowly progress to it. To give you an example: If you finished your dinner at 21h (we count time from the time you have finished your last meal until you started eating your next meal) the day before and you have your breakfast at 10h in the morning, you have already done a 13 hour fast. This is really not hard to do and a lot of people are actually doing it already. Now you can just push back your breakfast or skip it until your lunch. It is really simple if you do it slowly and you don’t need that much willpower to do it. Once you reached 16 hours of fasting you can work it up even further up until 18 or even 20 hours. But you really don’t need to push it that high as even 16 hours of fasting each day is plenty and you will rip all the benefits of intermittent fasting.

I personally like to skip the breakfast and have my lunch as late as possible. Sometimes I have only 14 hours of fasting and sometimes I have 18 or even more hours of fasting. It doesn’t have to be the same each day as long as you average it around 16 hours or more. And on the weekends I usually have one normal day and I eat when I feel like it, but the thing is that once you get used not eating let say in the morning you really don’t feel hungry and I usually have a much later and smaller breakfast than I normally had.

Fast for 24 hours once or twice a week

So this is a little different method than the one we described earlier, it is still pretty straight forward and people have been doing 1 day fastings in various religions or for body cleansing / detoxification for ages. The principle is simple you just fast for at least 24 hours or one day which is a bit more. If you fast for 24h you can have dinner in the evening and finish eating let’s say at 8pm and than you don’t eat anything until 8pm the next day, so you stopped eating at 8pm one day and started eating at 8pm the day after. The entire day method is a little longer, so you don’t eat anything the entire day, so your next meal would be the breakfast 2 days after your dinner. For me personally this method is harder to endure and I don’t practice it that often.

The benefits of this method are that you push your body even further and it has some great detox advantages as it gives your body even more time to cleans the toxins out of your system.

The cons are pretty obvious, some people have difficulties to endure 24h or more without any calories.

One large meal per day 20h fast (advanced)

This is an advanced version of the first method we described, and it differs only in fact that you basically eat only one large meal per day. You don’t actually have to consume all of your daily food in one go, but the window in which you are eating should be kept really small somewhere between 2 and 4 hours. This eating pattern was practiced by roman soldiers back in the day and was probably a pretty standard way of eating in the old days. Roman soldiers would walk for entire day and have a big dinner in the evening. They had to endure great physical efforts and were in top shape. This type of intermittent fasting is also called the warrior method.

The pros for this method are that you push your body even further into body fat burning mode and it is really simple for practical reasons as you have to worry only about the dinner each day.

The cons are that some people might find it hard to endure this, so it is not advisable for this method to be the starting method for your first intermittent fasting. You can easily slowly progress to this method from the 16h fasting method and you can control what kind level of fasting is still comfortable for you.

Interval fasting: 1 day 16h fast and limit calories in the remaining window, next day is normal.

This is a up and down approche, you cycle your calorie intake from one day to another. First day you make a 16h fast and you also restrict the amount of calories you eat on that day to about 500-800 calories that day. Next day is business as usual and you eat as much as you normally eat, you should not eat much more than you used to before the fasting. This method is a mix of our standard skip your breakfast method and alternating fasting day, it is not that demanding but you need to count your calories for the fasting days which is somewhat annoying to some people and is not that popular among people.

The pros are that you have to fast only every second day and can eat normally on the off days.

The cons are, that it is not that effective, you need to count your calories and you don’t operate in a daily pattern.

Alternating fasting day: You eat one day and fast the next

This is a more advanced version of previously discussed interval fasting method. This is a fairly advanced approach and a difficult to commit for a longer time. This style is not popular among people and I haven’t tried it myself, but it seem to be very popular among science researchers as most studies are performed with this method.

In practice this method makes me wonder if it is sustainable in the long run as it restricts the food intake too much and you could suffer some sort of nutrient deficiency because of that. I also think that it is hard to stay with this as you do not create daily repeatable habits that you can get used to but it is rather going from one extreme to another.

On the other hand, this method is probably one of the more effective methods of intermittent fasting and is probably good if you already have experience in intermittent fasting and would like to mix things up and speed up your fat loss progress.

Taking it a step further

So normally when you do intermittent fasting you don’t need to care what type of food you are eating, but if you wish to take it to the next step, you can also consider eating cleaner food in the eating time frame. You should take care of your body and eat nutrient dense food so you get all the nutrients your body needs for optimal performance.

What I would recommend is to eliminate all processed foods, such as white flour, white sugar anything bought pre made and in a grocery store. Try to increase the consumption of healthy fats and limit amount of simple carbs. Try to eat grass fed meat, free range eggs, and lot of greens. Put some effort in and prepare most of your food yourself, don’t eat out every day, restaurants with high quality and healthy food are rare and expensive. You will be surprised what a change can intermittent fasting and good healthy nutritional food have on your body.

My tips for starting your first Fast

Get familiar with all possible types of fasting first, make sure you are healthy consult your doctor and know in what you are getting into. I would advise you to go slowly and make progress by steps, this will also make it possible to make the most out of it as intermittent fasting is most effective when your body is adapting to new fasting period. If you start slowly and prolong the fasting window each week for one hour you won’t even notice it and you will still make good progress.

Risks and side effects of intermittent fasting

You will be hungry, but that should be only temporary and your body will adjust to your new eating pattern and make it much less difficult for you.

While your body is adapting to this new eating regime you might feel weak, lightheaded and your energy levels will be fluctuating. This symptoms should also be just temporary, about 2 to 6 weeks, while your body adapts and improves the ability of using fat for energy needs.

If you have any medical conditions you should consult your doctor and monitor your health in case you choose to do this type of fasting.

This is even more important if you have any of this:

  1. Diabetes.
  2. Problems with blood sugar regulation.
  3. Low blood pressure.
  4. Are underweight.
  5. History of eating disorders.
  6. Are a female who is trying to conceive.
  7. Are a female with a history of amenorrhea.
  8. Are pregnant or breastfeeding.
  9. Take medications.

What to eat – food list

Even dough there are no restrictions regarding what you can or cannot eat during intermittent fasting, we recommend you eat a healthy variety of highly nutritional foods. Try to avoid foods with high calories and low nutritional value. Load your body with the nutrients it’s been missing with just a few bites of these foods.

  1. Spinach
  2. Brussels Sprouts
  3. Almonds
  4. Turnip Greens
  5. Cauliflower
  6. Sunflower Seeds
  7. Raspberries
  8. Strawberries
  9. Black Beans
  10. Tomatoes
  11. Broccoli
  12. Sweet Potatoes
  13. Green Peas
  14. Asparagus
  15. Kale
  16. Collard Greens
  17. Lentils
  18. Mushrooms
  19. Bok Choy
  20. Soybeans

While you should eat a healthy amount of foods that are described above you should also avoid sugar, drinks filed with sugar like coca cola, simple carbs like pasta and white bread, and all fried foods as vegetable oils become carcinogen on high temperatures and are therefore highly toxic and should be avoided by any means.

So I was reading an article where they were describing the benefits of Tachyon or Tachyonized water and they claimed some interesting things about it. I started researching the topic of Tachyonized water and I found more and more positive things and reviews from people seeing benefits from using it. Here is a post on a forum that also describes nicely the effects of Tachyonized water.

What is Tachyonized water

First of all what is Tachyonized water? Your regular everyday water is treated with a special process of Tachionization that does not alter its chemical composition, but with insertion of tachyons it causes its modification on water subatomic level. Such water has enormous vital potential. This process modifies the water in a way that enables entrance of tachyons into our physical body and thus accelerates detoxification processes, strengthens the immune system and increases bio-energy level. Tachyon water should never be used in a concentrated form. Rather dilute 7-10 drops of pure tachyon water in a glass of ordinary water and consume once or twice a day. Store in cool and dark place.

Research behind Tachyon water

And is there any research behind it? What are researchers saying about it. Researchers around the earth have demonstrated the positive and substantial life-enhancing effects of Tachyonized Water. It is a key component in evolving oneself towards higher levels of vitality and well being. With the Tachyonized Water charging the Subtle Organizing Energy Fields (SOEFs) of every cell in your body, it bypasses the blood-brain barrier, and transforms your whole being into a superconductor, energizing disrupted SOEFs and allowing energy blockages to dissipate. Removing blockages and enabling an optimum energetic system is one of the keys to radiant health and longevity. The increased bioenergetics allows your body to begin a physical and emotional detoxification. As your body clears and balances, it begins to return to its natural state of balance. Because of its effectiveness and lack of side effects, Tachyonized Water can be used for all issues.

Now that I had so much information about it I decided to test it myself. I bought a bottle of Tachyonized water. You should never drink pure Tachyonized water as it is to strong and it will have an overwhelming effect on your body. You should always dilute it with regular water. The Tachyonized water I bought came with a small spoon that you should mix in a large glass of water so dosing it was pretty easy and didn’t cause any problems or doubts about the proper dosage.

My personal experince with Tachyonized water

About ten minutes after I had my first Tachyonized water I felt a little more energised within my body and it stayed that way most of the day (I must say that I am young, fit and pretty energised already all the time, so the effects were probably less potent). So there definitely was some improvement in the way how I felt and I am generally healthy so there is not much space for improvement there.

But then I remembered that it is supposed to lower blood pressure as well and my mother has high blood pressure. I decided my mother should try and use Tachyonized water on herself. She had a similar reaction after the first consummation of Tachyonized water. She said she is feeling better in general and after one week we also measured her blood pressure and it was in fact lower. I cannot say it cured her after one week, but it definitely improved her condition.

My mothers experince with Tachyonized water and her blood pressure condition

So after trying it on myself and my mother I can say that my general feedback is positive and I can see what all the fuzz behind the Tachyonized water is all about. Even my mother’s condition improved and she felt better in general, but I would like to see how it affects us on the longer run. So I will be testing this for a few months more and than update this post with my latest findings.

Please let me know if you or anyone who you personally know had any experience with Tachyonized water and what kind of experience it was. Was it positive negative, a mix of both? Just leave a comment below and let me know about it.