In mijn post over de obesitasepidemie stelde ik intermittent fasting voor als mogelijke oplossing. In dit boek wordt deze stelling verder ontwikkeld. Maar de auteur gaat ook in op de vele andere gezondheidsvoordelen van intermittent fasting. En die zijn enorm.
- Intermittent fasting sluit aan bij de levensstijl van onze voorouders. IF lijkt effectief het echte paleodieet te zijn. De auteur bevestigt tevens mijn stelling dat de moderne voedselomgeving, waardoor we te veel en te vaak eten, gezorgd heeft voor de obesitasepidemie:
Our ancestors did not have access to grocery stores or food around the clock. There wasn’t an Albertson’s across the street next to a Taco Bell, which is a block away from a KFC and an In-N-Out Burger. They would cycle through periods of feast and famine, and this cycling produces a number of biochemical benefits that dramatically alters how your body operates. By imitating our ancestors and the conditions of cyclical nutrition, your body enters into a state of optimal functioning. Our body simply cannot run properly when we are continuously fed. This is why eating all day triggers disease. Research shows that many biological repair and rejuvenation processes take place when there is an absence of food. Eating all day never allows your body the time to clean out all the garbage and regenerate.
Once those energy stores are used up, your body will then turn to its fat stores for energy. If you are constantly replenishing your glycogen stores and blood sugar by eating six small meals a day, how will your body ever be able to tap into its fat stores? It won’t! The reason why so many struggle with their weight is because people rarely, if ever, skip a meal. As a result, they are adapted to burning sugar as their primary fuel, which will downregulate enzymes that utilize and burn stored fat. In order to start using your fat stores as fuel (fat burning), your body has to be completely devoid of its blood sugar and glycogen stores. This only happens when we go without food for a period of eight to twelve hours. It only happens when we adopt the eating pattern of our ancestors and put ourselves through periodic cycles of feast and famine. It turns out our ancestors were right all along. How surprising.
- Traditionele dieetmethoden werken niet, en blijven enkel bestaat omdat er geld aan te verdienen valt:
Losing weight is a big business worldwide. Weight loss programs, products, and other weight loss therapies generate more than $150 billion in profits in the US and Europe combined. By 2019, they estimate that the weight loss market will reach $206 billion. One study found that the average cost to lose roughly 11 lbs ranged from $755 for the Weight Watchers program to $2,730 for the weight loss medication Orlistat. Unfortunately, the end result for the majority of people on these diets is they end up spending thousands of dollars pursuing weight loss without any long-term success.
Studies show that the success rate of these diets for achieving long-term weight loss are extremely disappointing. One study looked at participants three years after they concluded a weight loss program. Only 12% kept off at least 75% of the weight they lost and 40% gained back more weight than they had originally lost. Think about that. You are almost four times as likely to put on more than your original starting weight than to actually lose weight long term. On top of all that, people actually pay for these horrific results! Another study found that five years after a group of women lost weight during a six month weight loss program, they ended up gaining on average an additional 7.9 lbs more than their original starting weight. Yet another study found that only 19% of people on a weight loss diet were able to keep off 10% of the weight they lost in a five year period. This is the bottom line. Although a small percentage of people manage to lose weight and keep it off, most people regain all or a portion of the weight they lost, and many gain back even more weight.
- IF vermindert insuline resistentie:
In addition, intermittent fasting was actually more effective than continuous fasting in perhaps the most important marker for health, which is reducing insulin resistance. Those of you who are unfamiliar with insulin resistance, it is a pathological condition in which cells fail to respond to the normal actions of the hormone insulin. Insulin resistance leads to nearly every chronic disease out there, including type II diabetes, heart disease, cancer, and stroke.
- Hoe IF werkt:
Like I briefly mentioned before, when your body expends energy, it first grabs its energy stores from your available blood sugar and your glycogen stores. It takes on average about 8-12 hours for your body to metabolize and use up all its blood sugar and glycogen stores after a meal is consumed. After you use up these energy stores, then your body will start to make a shift to burning fat for energy. What this means is that your body will only tap into its fat stores and start to burn fat as energy when 8-12 hours have passed after a meal is consumed.
- IF vermindert hongergevoel (dankzij vet) en is dus gemakkelijk vol te houden:
When you apply intermittent fasting and shift your body into an efficient fat-burning machine, your cravings for unhealthy foods and carbs will automatically disappear! This is because your body is now able to burn your stored fat as energy instead of being dependent on fast-burning carbs for fuel. Fat, being the slow-burning fuel that it is, allows you to keep your energy levels high without suffering from the dramatic energy crash that is associated with sugar. If you are not hungry, then guess what? Not eating for several hours becomes no big deal. You don’t have to have extreme willpower or enormous levels of self-discipline to maintain this eating schedule. This makes it much easier to maintain a healthy body weight
- Spierverlies bij IF is lager dan bij tradtionele dieten:
Intermittent fasting also causes less muscle loss than the more traditional approaches to weight loss, such as continuous calorie restriction. One of the worst side effects of traditional dieting is that your body tends to burn lean healthy muscle in the process instead of the fat that most people are seeking to lose. According to a study out of the journal Obesity Reviews, intermittent fasting causes much less muscle loss than the standard methods of weight loss, giving intermittent fasting superior benefits in preserving lean body mass. When you lose weight by reducing the amount of calories you eat (continuous calorie restriction), approximately 75% of that weight is lost as fat mass, and roughly 25% is lost as fat free mass (or muscle).
With intermittent fasting, a much lower proportion of muscle mass is lost. On average, around 90% of the weight loss was lost in the form of fat, and only 10% of the weight loss was lost in the form of muscle. That is a huge difference! 25% muscle loss on the standard diet of continuous calorie restriction compared to only 10% muscle loss in the intermittent fasting based regimens.
- Hoe IF leidt tot vetverlies:
Insulin is a hormone produced in the pancreas that is released when we eat. When we fast, insulin levels decrease dramatically, which facilitates fat burning. Levels of growth hormone skyrocket during your fasting period, leading to fat loss and muscle gain. Norepinephrine levels (noradrenaline) are also increased in the body in response to fasting. Your nervous system sends norepinephrine to your fat cells, stimulating the breakdown of body fat into free fatty acids that can be burned for energy during your fast. Together, these hormonal changes promote the loss of body weight and belly fat.
- IF verhoogt groeihormoon op natuurlijke manier met allerlei voordelen tot gevolg:
As always, your best bet is to work on maximizing your body’s natural ability to secrete HGH, which comes with no harmful side effects. The fact of the matter is that intermittent fasting (and high-intensity interval training) will allow you to experience all the positive benefits and increase your overall health at the same time.
- IF is goed voor de hersenen:
Through various studies and research, the specific neurotrophic factor serving as the crucial mediator of neuroplasticity is called brain-derived neurotrophic factor, also known as BDNF. Interestingly enough, this special neurotrophic factor activates brain stem cells in order to increase the production of new brain cells. Remember when you’ve been told that once you lost brain cells, they were gone permanently? We now know that that statement is completely false illustrated by the abundant recent research on neuroplasticity. Brain and nerve cells need to be stimulated by specific activity in order to produce BDNF, which is required for neuroplasticity to take place in the brain. Put another way, BDNF serves as the bridge between specific activity of the body and the regeneration and production of new brain tissue.
Intermittent fasting affects brain function by massively increasing the production of this special protein. In fact, intermittent fasting has been shown to increase BDNF by a factor of 50 to 400 percent, depending on the specific region of the brain we are dealing with. BDNF is more abundant in areas of the brain that show the highest capability of regeneration. One such area that neuroplasticity occurs in the brain from intermittent fasting is in the hippocampus. The hippocampus, located deep in the temporal lobes of the brain, deals with the formation of long-term memories and spatial navigation. The production of new brain cells in this area from intermittent fasting can lead to enhanced brain functioning in areas such as special learning, pattern discrimination, contextual memory and mood regulation.
We all know that exercise provides tons of physiological benefits to the human body. In fact, it is the only other lifestyle factor besides fasting that has been shown to increase the production of BDNF. With that said, certain types of exercise programs prove far superior to others when it comes to BDNF production. It is wise to choose a program that involves high-intensity interval training to maximize this potential, which will be discussed in my next book.
- Bepaalde sporten zijn ook goed voor de hersenen:
Movement of the spine and other joints of the body stimulate brain activity by sending massive sensory input to the brain. This is why when you exercise, you feel like you can concentrate better due to the fact that your brain has been immensely stimulated by the movement. This is also why when you don’t move all day, you feel sluggish and tired as if you had brain fog. Even though you spent all day conserving all of your energy, you still feel sluggish because your brain wasn’t getting proper stimulation from movement. The fact that they can relate the benefits of physical exercise to the benefits of intermittent fasting is very promising.
- De voordelen van vet: "propere" vorm van energie en verbeteren insulineresistentie:
Fat is a cleaner form of energy than carbohydrates and it improves insulin sensitivity. Burning fat also generates far less reactive oxygen species (ROS), also known as free radicals. Glucose is known as a more “dirty” type of fuel because it produces a lot more free radicals. Free radicals are responsible for cellular and DNA damage and are linked to an increased potential for illness and disease.
- IF doet mensen langer leven & verhoogt de productie van stamcellen:
What I find interesting in regards to longevity is exactly how intermittent fasting works to achieve this. The study out of the journal Cell Stem Cell helps explain it, intermittent fasting activates certain pathways in the body that help cells become stronger and more resistant to toxins. It was shown to completely reverse weakened immune systems and age-related disorders. This study, along with a team of researchers from the University of Southern California, have found that intermittent fasting also significantly increases the regeneration of stem cells. It activates stem cells to promote self-renewal, making our immune systems much more efficient. Intermittent fasting literally enhances the ability of stem cells to divide and make more stem cells, allowing the body to effectively regenerate itself and stay healthy.
- IF optimaliseert de werking van mTOR, wat goed is voor spiergroei & voor onze gezondheid:
The good news is intermittent fasting and exercise enhance our mTOR pathway by naturally inhibiting it temporarily. This period of inhibition is vital for our health in the same way it is vital for our insulin to be inhibited when we are not eating. mTOR is then activated and at its peak responsiveness right after exercise and fasting in order to properly stimulate protein synthesis in your muscles. The lack of food and intense bouts of exercise down-regulate this pathway temporarily to give us the increased lifespan benefits. The periods after fasting and exercise up-regulate the action of this pathway to give us the proper muscle building benefits we need for optimal human performance.
This is exactly what we want as humans. We want this pathway to be down-regulated throughout our fasting period so it can produce a major spike right after our fasting period or workout. This major spike that occurs will allow our body to reap all the benefits of increased protein synthesis and muscle building. The time period we are fasting in will cause this pathway to be down-regulated, giving us the longer lifespan we all yearn to have. In this way, we have successfully figured out the challenge presented above: to figure out how to naturally optimize this mTOR pathway in order to increase both lifespan and healthy muscle mass. This “balance,” if you will, of a properly functioning mTOR pathway is crucial for health and longevity.
- mTOR werkt ook beter dankzij HITT maar niet door chronische duursporten:
Low to moderate intensity exercise such as long-distance aerobics cannot achieve this. Just look at the body type and muscle mass difference between a world-class sprinter versus a long distance marathon runner. Moderate exercise simply lacks the proper intensity that is needed to stimulate mTOR and hence make this huge muscle building impact.
On a side note, what is even worse is that chronic prolonged aerobics, like long-distance running, can actually lead to a loss of muscle size and strength. The key word here is ‘chronic.’ Researchers in the field of muscle biology and aging have actually found evidence of the connection between prolonged aerobic activity and an increase in oxidative damage in your muscles. Prolonged aerobics causes a massive accumulation of free radicals in your muscles, which can eventually lead to oxidative damage. Of course, if you have a balanced training regimen that calls for resistance training three times a week and running four miles two to three times a week, that is perfectly ok.
- IF verbetert leptinresistentie:
According to Dr. Guyenet, several cellular mechanisms can contribute to leptin resistance: Inflammation: inflammation has been shown to give flawed signaling to the hypothalamus, likely contributing to leptin resistance. Free Fatty Acids: elevated free fatty acids in the blood stream can impede with leptin signaling in the brain. High Leptin Levels: having increased leptin levels initially can lead to a cascade reaction and stimulate leptin resistance.
- IF verhoogt sterkt antioxydanten:
What scientists are also finding is that intermittent fasting results in a huge accumulation of antioxidants and protective proteins in the body. For example, subjects maintained on an intermittent fasting regimen exhibit greater amounts of the antioxidants vitamin E and coenzyme Q10. They also have higher plasma membrane redox enzyme activities in brain cells compared to subjects being fed ad libitum (eating freely; no restrictions). Intermittent fasting actually activates the expression of proteins involved in the regulation of cellular energy. These energy pathways include mitochondrial oxidative phosphorylation, glycolysis, and our NAD/NADH metabolism. Our energy production pathways are enhanced by intermittent fasting, turning ourselves into efficient energy-producing machines. In addition, intermittent fasting increases the levels of heat-shock proteins that protect crucial proteins in the body against damage. These specific protective proteins include HSP-70 in liver cells as well as glucose-regulated protein 78 in the brain. The name of these compounds are not important, but the increased protection they give to the body are. The bottom line is this: intermittent fasting both increases our antioxidant defenses in our body as well as reducing free radical damage. The end result is a more efficient human body with increased cellular protection to adequately thrive in this world we live in.
- Een felle kritiek op de "kankerindustrie", die ons alleen maar zieker maakt, terwijl ze de winsten opstrijkt:
With these statistics, the likelihood is high that many of you reading this book either have cancer now, have previously had it, or have loved ones that have cancer. What you need to understand is that cancer is a big business bringing in billions of dollars a year. The sad part is that virtually none of this money is being spent on effective cancer prevention strategies. This includes dietary guidelines, exercise and obesity education. What this industry is doing instead is pouring out its money into treating cancer, not preventing or curing it. On average, the typical cancer patient will spend around $50,000 fighting the disease. Chemotherapy drugs just happen to be the most expensive treatments on the market. If Big Pharma can keep the money-making machine running, then they can continue to make huge profits on chemotherapy drugs, radiotherapy, diagnostic procedures, and surgeries. Even with the massive amounts of money being put into cancer research, still two out of every three cancer patients will pass away/lose their battle within five years after receiving their standard treatment – surgery, radiation, and chemotherapy. Even being conservative, chemotherapy benefits about 1 out of every 20 people with cancer.
Does it even make sense that two of these three ‘treatments’ are carcinogenic themselves?! For example, a mammogram, the conventional go-to “prevention” strategy for breast cancer, is pushed on females once they hit their 40’s and 50’s. They want you to get them annually in hope that they can detect the cancer earlier with the purpose of starting the expensive trifecta of treatment earlier. The problem? According to the Institute of Medicine, they emit 1000x the amount of radiation compared to a standard chest x-ray. Does it seem ironic that females will radiate their breasts year after year for decades even though the medical professionals giving this advice know that ionizing radiation causes cancer? Radiation induced cancer is dose-responsive, so the greater the dose, the higher the risk of cancer developing.
The other problem with mammograms? They are one of the most useless, unreliable medical screenings around today. Researchers at the Nordic Cochrane Center in Denmark studied 600,000 healthy women. This is what they found: If 2000 women are screened with mammograms regularly for 10 years: One will benefit from screening, as she will avoid dying from breast cancer because the screening detected the cancer earlier. 200 healthy women will experience a false alarm. 10 of those 200 will have either part of their breast or the whole breast removed, and they will often receive radiation, and most likely, chemotherapy. Still not convinced?
Check out these findings from other studies: In the Journal of the American Medical Association, Harvard and Dartmouth analyzed 10 years’ worth of mammogram screenings, breast cancer diagnoses and deaths from 550 counties across America involving 16 million women. Conclusion: no evidence that getting a mammogram will add a day to your life. From the British Medical Journal and as reported by the New York Times, one of the largest and longest studies of mammography to date, involving 90,000 women followed for 25 years in Canada, found that mammograms have absolutely NO impact on breast cancer mortality. According to the Cochrane Database, mammograms do not reduce the overall risk of dying, or the overall risk of dying from cancer. Women who get their recommended frequency of mammograms do not live longer than women who do not getmammograms. Again, the cancer industry has been spreading misinformation to the public so we can get the perception that they have been actively seeking a cure for many years. The truth? The cancer epidemic is an absolute dream for Big Pharma, and their campaigns to silence proven cancer cures have been wildly aggressive.
Just watch the documentary film, “Cancer: Forbidden Cures.” Think about it, what would happen if the cancer industry allowed a cure? Boom, in an instant their patient base goes away. Financially, (and maliciously I might add) it makes more sense to keep the huge abundance of cancer patients alive, sick, and coming back for more. Well guess what, that is exactly what is happening.
- En zoals altijd probeert de farmaceutische industrie (met hulp van overheid en regulatoren die in de zak van de industrie zitten) alternatieve therapieën uit de de markt te druiven, desnoods via corrupte praktijken:
Just look into Dr. Burzynski and the Burzynski Clinic. This brave doctor and scientist invented some of the best cancer treatments and cures in the world, backed with randomized controlled clinical trials. This seems like great news, but there is one problem. The FDA is trying to stand in his way and block these treatments from being used and put on the market.
If this happened, it would mark the first time in history a single scientist, not a pharmaceutical company, would hold the exclusive patent and distribution rights on a paradigm-shifting medical breakthrough. And Big Pharma can’t let that happen.
His treatments are responsible for curing some of the most incurable forms of terminal cancer without the use of any surgery, chemotherapy, or radiation. Dr. Burzynski went through a treacherous, 14-year battle to obtain FDA-approval, and when you look into the facts of this story, you will never look at our healthcare system and the FDA the same again. They even tried him at the state supreme court to halt his practices and engaged in four Federal Grand Juries spanning over a decade, all of which ended up finding no fault on his behalf.
Can you say conflict of interest? Finally, he was indicted in their 5th Grand Jury in 1995, resulting in two federal trials and two sets of jurors finding him not guilty of any wrongdoing. If he was convicted, he could have faced 290 years in federal prison and $18.5 million in fines. The guy cured cancer safely and effectively! Isn’t that what the Food and Drug Administration would want? I guess it is wishful thinking on my part.
- IF blokkeert de ontwikkeling van kankercellen en kan dus ook mogelijk dienen als alternatief en ook dat is natuurlijk niet naar de zin van Big Pharma:
The study out of the journal Teratogenesis Carcinogenesis and Mutagenesis showed the same exact thing as the other studies and cannot be ignored. Intermittent fasting actually blocked the development of precancerous cells in the body, preventing cancer formation! This particular study focused on a specific cancer known as hepatocarcinogenesis, a fancy term for liver cancer. Their conclusion was that: “Long-term IF regimen exerts an anti-promoting effect on rat hepatocarcinogenesis..” You can say it with me… WOW!!! Who knew that all these studies existed in reputable peer-reviewed scientific journals? Who knew that something as simple as intermittent fasting could have such a profound effect on cancer? Think for a second if intermittent fasting combined with eliminating sugar was actually recommended to cancer patients. Can you imagine their results? They would absolutely put all these cancer drugs and chemotherapy to shame! This would actually result in the patient getting healthy instead of utilizing radiation and chemo which destroys the entire body and immune system. Not only that, utilizing intermittent fasting is free! Can you tell I’m excited? This needs to be public knowledge.