FastingCHEATCODE

Fasting increases ketones which trigger BDNF (brain derived neurotrophic factor) production.

Fasting also increases ghrelin (hunger hormone) — which improves depression through the chemical orexin.

The Most common way to fast is to limit your eating window

The ideal fasting window for increased BDNF is 16-18 hours.

1. Look at your schedule and see when you normally eat

2. Establish a new eating window

3. Assign a time to your new eating window —for example push back breakfast (eat 12p-8p)

Drink lots of water while fasting (you can also drink coffee and tea)

Intermittent Fasting is not a diet, it’s a schedule adjustment

You still need to choose healthy foods during your eating window

Download intermittent fasting starter kit https://amzn.to/3qIYi7n

A healthy diet is associated with a 30% reduction in depression🧠

Here’s a diet that treats depression👇🏻👇🏻👇🏻 (Modified Mediterranean)

🧠Increase brain foods like:

Whole grains🌾
Fruit🍎
Beans
Vegetables 🥗
Extra virgin olive oil

Brain healthy whole grains include brown or black rice, couscous, quinoa, 100% whole wheat/grain pasta or bread🥖

📌Reduce foods that are bad for the brain like:

Refined cereals
Fried foods 🍗
Sugary foods 🍬
Processed foods 🍪
Refined flour like white bread🍞

Processed foods including deli meat🥩, crackers, cookies and chips are bad for your brain🧠

Eat foods as close to their original state as possible — WHOLE FOODS🥗

📌Why does this diet work?

Inflammation contributes to depression.

Healthy diets are anti-inflammatory and are rich in B vitamins and folate which is important for brain function🧠

These nutrients improve neuroplasticity thus improving depression🧠

It only takes 5 days for high fat and high sugar diets to impair brain function

Brain-derived neurotrophic factor rises with a healthy diet and exercise🧠

This Mediterranean Diet can take 3 weeks – 3 months to see improved mood🧠

Download the plant based starter kit https://amzn.to/3bV4HpX

Excerpts: this Diet treats depression youtu.be/Y1HI1aZ58RY

Ultra-processed food: “foods, such as soft drinks, sweet or savory packaged snacks, reconstituted meat products and pre-prepared frozen dishes, are formulations made mostly or entirely from substances derived from foods and additives.”

Common ultra-processed foods include baked products, packaged snacks, ready meals, and sweetened breakfast cereals.

Why Is Ultra-Processed Food a Problem?

Ultra-processed foods are not as nutritious as whole foods are.

The main problem is that we eat too much ultra processed foods and it displaces more nutritious food as a regular part of our diets. The average American consumes approximately 60% of their calories from ultra-processed foods.

Why is increased consumption of ultra-processed food problematic?

1) Ultra-Processed Food Appears to Encourage Over-Eating and Weight Gain

Greater consumption of ultra-processed food is also associated with higher risk of obesity.

2) Ultra-Processed Food Intake Is Associated With Poor Health Outcomes

• Ultra-processed food intake was significantly associated with the risk of all-cause mortality, cancer, depression, irritable bowel syndrome, and metabolic syndrome.

3) Ultra-Processed Food Is Often Engineered For Hyperpalatability

Hyperpalatable means that the ingredients in food combine in a way that makes it highly pleasurable to eat.

Hyperpalatable Foods and the Brain’s ‘Reward System’

When we consume these energy-dense foods with desirable traits, the brain’s reward system is activated, and dopamine (a feel-good neurotransmitter) is released me.

Research has demonstrated that food cravings and hunger are separate entities. Foods that stimulate the brain’s ‘reward system’ can interfere with our decision of when (and what) to eat.

4) Ultra-Processed Foods Are Often High In Calories Yet Lacking Nutritional Value

5) Ultra-Processed Foods Contain Multiple Ingredients That Should Be Limited

Most dietary guidelines and nutritional advice from health authorities advise strictly limited intake of refined grains, saturated fat, sugar, and salt.

However, many ultra-processed foods contain these nutrients in excessive quantities.

Download my plant based eating guide https://amzn.to/3bV4HpX

It’s important to be flexible. Intermittent fasting is ideally a lifestyle, not a fad diet.

Do not worry if you miss two or three fast days in a month. Sometimes your fast days might land on a holiday or during another family event, and it may be more stressful to stringently stick to your fast than to enjoy a piece of cake.

However, some people find that “cheating” derails their whole fasting schedule. Be honest with yourself. If you are the type of person who needs a lot of structure to succeed at a healthy behavior, then do not skip your fast days for family events or other occasions.

However, for most people the occasional cheat day won’t significantly impede weight loss progress or metabolic health.

Download my intermittent fasting starter kit https://amzn.to/3qIYi7n

Signs of a strong immune system and making it stronger

Eating right, maintaining a healthy lifestyle and getting enough sleep are some of the primary drivers of and signs of a strong immune system.

Also along the lines of creating or maintaining a healthy immune system include maintaining a healthy weight, eating plenty of fruits and vegetables, drinking plenty of fluids, meeting physical activity guidelines, not smoking, and limiting alcohol consumption and stress.

Immunity tips

The human immune system fights off infection, disease, viruses and more. But if the immune system protects you, why do you get sick?

The immune system (tonsils, lymph nodes, lymph vessels, thymus gland and bone marrow) consists of the lymphatic system, and your skin and mucus membranes act as the first line of defense.

Bolstering your immunity is easier said than done and takes time. Several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms:

1. Get enough sleep

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night. https://amzn.to/3uxBLfj

2. Eat more whole plant foods

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. https://amzn.to/3bV4HpX

3. Eat more healthy fats

Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

Eat more fermented foods or take a probiotic supplement

Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

Limit added sugars

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

Engage in moderate exercise

Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Stay hydrated

Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. https://amzn.to/3nXdltj

Manage your stress levels

Lowering your stress levels through meditation, prayer, exercise, and other practices can help keep your immune system functioning properly.

Supplement wisely

Some studies indicate that the following supplements may strengthen your body’s general immune response:

• Vitamin C https://amzn.to/36eV2HO
• Vitamin D https://amzn.to/2TpRXCr
• Zinc https://amzn.to/2X8miYd
• Elderberry https://amzn.to/2Tg7yVe
• Echinacea https://amzn.to/3nsWCA3
• Garlic https://amzn.to/3581YHn

HARD TRUTH: Researchers say 97% of Americans are failing to meet ideal “healthy lifestyle”. The United States is far from the healthiest nation in the world.

Researchers criteria to be considered for living a healthy lifestyle included:

• not smoking
• eating a diet that aligns with nutritional guidelines
• exercising at least 150 minutes a week, or 30 minutes five times a week.
• keeping a BMI below 20% for men and 30% for women

Researchers also looked for the presence of biomarkers associated with an unhealthy lifestyle. These included blood pressure, cholesterol — both good and bad— fasting glucose, insulin resistance, and homocysteine levels.

Be honest with yourself, are you leading a healthy lifestyle? If not you’re immune system is probably not great.

Hard Fact: Nearly 40% of American adults are obese. 71.6% of American adults are overweight, including obesity. Obesity can weaken your immune system.

Our immune defense is based on our genetics and living a healthy lifestyle.

6 Signs You Have a Weakened Immune System:

1. Your Stress Level is Sky-High

2. You Always Have a Cold

3. You Have Lots of Tummy Troubles:

4. Your Wounds Are Slow to Heal

5. You Have Frequent Infections

6. You Feel Tired All the Time

Intermittent fasting starter kit https://amzn.to/3qIYi7n

📌Intermittent Fasting FAQs: What Is Intermittent Fasting, and How Is the Diet Different From Starvation?
.
🟢IF is a way of eating that calls for alternating between fasting (or significant reduction of calorie intake) and eating at specific times, according to Johns Hopkins Medicine.
.
🟢IF is different from other diets in that it’s not about eating specific foods.
.
🟢IF is not about depriving yourself either. Rather, it’s about eating your meals during a certain time frame and fasting for the rest of the day and night.
.
🔴Download my intermittent fasting starter kit🔴
https://amzn.to/3qIYi7n

Can I Take Supplements While Fasting?

Yes you can take supplements like vitamins while fasting.

However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.

https://amzn.to/3Adh4sB my favorite women’s multivitamin gummies

Download my intermittent fasting starter kit https://amzn.to/3qIYi7n

Yes, fasted workouts are fine.

Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.

➡️Vegan BCAA https://amzn.to/3h8g1T9

Some studies reveal that you burn up to 20% more fat during fasted low intensity cardio, like walking and strength training.

Download my intermittent fasting starter kit https://amzn.to/3qIYi7n

Eating healthy is always advisable, but when you are gearing up for liposuction, it’s even more important.

PRE-LIPOSUCTION DIET: There are two goals you should have with your pre-liposuction diet: boost health for better healing and increase skin elasticity.

To follow this liposuction prep tip, target foods high in antioxidants and water, such as:

• Berries of all kinds, including blueberries, blackberries and acai
• Celery
• Cucumber
• Healthy oils, like olive and walnut oil
• Omega 3 fatty acids (salmon) https://amzn.to/2ULClJG
• Squashes, such as pumpkin and zucchini
• Certain spices, including cinnamon and turmeric
• Nutrients: iron, zinc, Vitamin C, B vitamins, amino acids, vitamins and minerals. https://amzn.to/36eV2HO

Additionally, be sure to drink plenty of water (2 liters – 1 gallon/day) https://amzn.to/3pSU9gk

BREAKFAST: Good choices are cereal, fruits; eggs; toast or bagel.

LUNCH: Salad, vegetables, poultry, seafoods.

DINNER: Salad; vegetables, poultry and seafood

SNACK: nuts, granola, Fruits are good snacks.

Don’t use much alcohol. Limit yourself to one drink per day, or one glass of wine, or one beer. Definitely no alcohol for at least 24 hours before surgery.

POST-LIPOSUCTION DIET
Why? After liposuction surgery to remove fat cells, you need to reduce some substances in your body, while increasing others.

WHAT TO EAT DAYS 1-7 AFTER SURGERY
Your nutrition is of primary importance at this time, and you should plan ahead to achieve the best results.

Day 1 (The Day of the Surgery)
Nothing at all before surgery. Following surgery, take only sips of fluids till you feel well enough to accept more fluid. Remain on fluids for rest of the day, such as soups, pedialyte, Gatorade, fruit juices, water. You should drink the equivalent of 8 tall glasses of water.

Day 2-7 (as tolerated)
BREAKFAST choices: Fruit like cantaloupe, cereal with almond milk, yogurt for probiotic, English or bran muffin, orange juice, Black coffee or tea

LUNCH choices: Soup with no-salt, crackers, Green salad, turkey, fruit like apple, Black coffee or tea, Tall glass of water.

DINNER Tall glass of water, chicken, seafood like fish (salmon), shrimp, soup, green vegetables like Brussels sprouts, potatoes, Green salad, fresh fruit, Black coffee or tea, tall glass of water.

WHAT TO EAT FROM THE 2nd-7th WEEKS AFTER SURGERY
For the next six weeks, your diet must be low fat, high complex carbohydrate (fresh fruit, vegetables), moderate lean protein like chicken, turkey and sea foods.

Foods to avoid/limit: alcohol, highly processed, high salt content, high sugar content, red meat, processed meat, dairy, fatty/greasy/fried

What should I eat after liposuction?

Get enough protein. The main nutrient you want to consume after liposuction is protein. That’s because your body has just been through a surgery, it needs to recover, and protein is essential to healing.

Protein can help to heal post-surgical wounds and regenerate damaged skin and muscle tissue. Additionally, protein can help reduce the swelling that’s very common after liposuction.

Healthy sources of protein include:

• Lean meat such as chicken breast
• Fish
• Beans and legumes
• Nuts and seeds
• Whole grains
• Leafy green vegetables
• Protein supplements, such as protein powder for shakes https://amzn.to/3sWyZAh

Take a multivitamin. Most people don’t get enough nutrients in their diet, and thus don’t have the right micronutrients and vitamins — like magnesium, vitamin D, and vitamin B12 — they need to heal optimally—So I recommend people take a high-quality multivitamin. https://amzn.to/3Adh4sB

Stay hydrated. You also want to focus on hydration. you can drink sports drinks, but don’t overdo it since these are often high in sugar. https://amzn.to/3jwXaDc

Instead, drink plenty of water and add a lemon or lime slice for flavor.

Staying hydrated can help reduce post-op swelling. If you’re dehydrated, your body is more likely to retain the little amount of water that it does have, resulting in swelling. Therefore, stay hydrated and you may even see your liposuction results a little sooner because the inflammation will go down more quickly.

How long should I stick to a post-op diet?

Stick to these dietary guidelines for at least two to four weeks after surgery, during the acute healing process. And ultimately long term for health, weight loss and maintenance. https://amzn.to/3bV4HpX

Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high.

One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.

Download my intermittent fasting starter kit https://amzn.to/3qIYi7n