What does the archive say about intermittent fasting?

Now the types of intermittent fasting, and there are a few. The most popular the 16-8 method Fasting for 16 hours and eating within an 8-hour window. There's also the 5-2 approach, where you eat normally for 5 days and restrict calories for 2 non-consecutive days. And let's not forget the 24-hour fast, or as I like to call it oops, I forgot to eat diet. Now. Each method has its fans, and the best part is you can choose one that fits your lifestyle. Whether you're a breakfast skipper by nature or someone who doesn't mind calling it an early night with a cup of herbal tea instead of a midnight snack, there's a fasting rhythm that can work for you. Let's move on to the benefits. Did you know that intermittent fasting can do more than help you lose weight? Suggests it may improve brain health, extend lifespan and reduce risk factors for diseases like type 2 diabetes, heart disease and even s...

Hello health enthusiasts, and welcome to another episode of the 2% Cell Lotion. I'm Don Manuel, your guide to a healthier, more vibrant life just 2% at a time. Today, we're zeroing in on a topic that's been buzzing in the wellness world for a number of years Intermittent fasting, or IF for short. Whether you're a seasoned faster or maybe just curious about those empty plate Instagram posts, we keep seeing this episode's for you. So what's the deal with intermittent fasting? Well, first of all, it's not just a modern trend, but a practice as ancient as time. Historically, fasting has roots in various cultures and religions, used not only for spiritual purification, but also as a necessity in times when food supplies are scarce. Now fast forward to today and science is uncovering how these periods of fasting could be a key to unlocking a host of health benefits. So let's discuss the scienc...

Imagine this you start intermittent fasting and find out you can't stand your own cooking because you're too hungry to taste anything. Just kidding, but really it's all about balance and making informed choices. As we wrap up today's episode, think about how intermittent fasting might fit into your life. Could it be the key to not just a slimmer waist but a healthier, longer life? Or maybe it's just a way to feel a bit more in control in our often chaotic world. If today's topic sparked your interest, consider sharing this episode, leaving a review or subscribing for more insightful dives into health and wellness. Your support helps keep this show running and our community growing. Thanks for tuning into the 2% Solution. I'm Diamond Wall, reminding you to live a little better each day. Catch you next time when we'll explore another fascinating facet of our health. Until then, stay curiou...

...o snack, I try to eat something like cashews or something like that. I'm really big on organic foods because I had a friend of mine who's a doctor and she developed some medical issue and then she got a whole bunch of tests and found out that she had a toxic buildup in her and then, once he started eating organic, she started feeling better. So I go out and I make sure my deodorant is not toxic and all those things people don't think about. Again, small hinges small hinges shut big doors. And if you want to start getting healthy, number one, keep listening to Dye's podcast. And number two, keep listening to Dye's podcast. And number two, educate yourself. Like I'm reading Dr Peter Atiyah's book. Outlook. I'm reading it again, but it's important to educate yourself.

Is it the end, all be all and the absolute? I think there's a lot of interesting information coming out about it. I am someone that practices intermittent fasting, but I don't do it all the time. I go through periods where I do it. I'll have an episode where I talk just about intermittent fasting specifically because I know there's a lot of misconceptions, that there are also a lot of confusion around what is intermittent fasting and, more importantly, why should I care? But how can I do it and do it well and safely Right? So another misconception is that we basically don't need protein in the morning. But here's the truth Starting your day with a protein-packed breakfast helps kickstart your metabolism, gives you energy, but it also keeps you satiated longer throughout the day. So if you find that you're on this energy roller coaster, most people are because we tend to eat the typical N...

For anyone who suffers from a mid-morning slump or afternoon cravings, this advice is significant If you're having cravings or even late-night dinges. Look at your breakfast. This relates to the GI rating of the foods you eat. When you have protein first thing in the morning, it helps you to stabilize your blood sugar for the whole day. This will have a domino effect and will set you up to succeed. To make the success truly sustainable and enjoyable, pick a high protein or low GI food that you really like, she advises, such as steel cut oats, smoked salmon or zesty omelettes. Going for a couple of pieces of toast and orange juice at breakfast will spike your blood sugar, and what goes up must come down, kathy reminds us. When it comes down, you start to crave sugar and carbohydrates and so you're up and down all day and therefore you get moody Foods and Moods. Understanding how food effe...

And I've had clients who want to train fasted and I'm like give it a shot, and what you could do is a quasi approach where you drink some like liquid carbs partway through the training to get going and then it sustains you before you get to your next feeding. But yeah, no, I don't train fast. I have a banana and a protein shake half an hour before I read a book. That's like my one time of just reading fiction usually Books in the dark, in the cold, northeast, reading my book Usually it's an ebook and then I hit the weights and that gets the day started and I know that. So here's where science says lifting in the afternoon is slightly higher performing than lifting in the morning. But there's a lot of other science that says lifting in the morning and other benefits for mood and mental health and a lot of other things. Cortisol regulation, because it sort of burns down some of that cortis...

Hey there, my 2% Collective Wellness Warriors. Your host back again. Diamond Well is bringing you another episode of the 2% Solution. Today we're discussing starting your day with high-protein breakfast, so let's get ready to fuel our day in the best way possible. I remember way back when this is going way back, but at the ripe old age of 15 years old. You know this is like over 30 years ago but when I was at my largest, you know, I was morbidly obese, bmi in the 40s, extremely sedentary, very unhealthy, and I decided to make some changes. I won't go into all the details today, but I did share this story in an earlier episode. But I've been fielding some questions as of late about sort of my history and some of the things that I did to overcome and ultimately work my way through that state of unhealth to get into a healthier lifestyle and really during that process I learned a lot and si...

Hey there, 2% Collective Warriors, welcome back to another episode of the 2% Solution. I'm your host, diamond Well, and today, on Mental Health Monday, we're tackling a popular productivity myth why eating the frog isn't always the best way to start your day, and what I'd like to suggest doing instead. We'll explore why jumping into your hardest task first thing might not be the best approach for everyone and discuss alternative strategies to kickstart your day with positivity and productivity. I've spent over 30 years in the health and fitness industry and tried everything in the book to boost productivity the eat the frog method. Been there, done that. But let's talk about why it might not be the magic bullet it's cracked up to be. First, let's define what we mean by eating the frog. This concept comes from Mark Twain, who famously said if it's your job to eat a frog, it's best to do i...

...he nitty gritty of both of these and, trust me, it's as fascinating as it sounds. Let's start with the anti-diet movement. Born from frustration and a dire need for a cultural detox from dieting. The anti-diet approach is all about ditching the diet mentality. It's rooted in principles of intuitive eating, which means listening to your body's hunger cues, eating when you're hungry, stopping when you're full and, most importantly, removing guilt from the equation. Studies show that intuitive eating can lead to better mental health, with one study revealing that participants who adopted intuitive eating practices saw significant improvements in psychological distress, in body image and emotional functioning.

...a constantly hustling world, mindful movement is a gentle reminder to slow down, connect with yourself and find peace through physical activity. And, what's the best part, it's not just about yoga. This trend extends to various forms of exercise, from Tai Chi to…. So the choices really are endless. Fasting is next on this list. It's not just a fad anymore. It's a lifestyle change that's here to stay. The science behind it is solid. Intermittent fasting isn't just about weight loss or, as we say on here, weight release. It's about optimizing your health. Studies show it can boost metabolism, improve insulin sensitivity, as well as even enhance brain function. It's like a nutritional reset button, and it's literally changing lives all around the world.

I knew someone who switched to high protein breakfasts and they saw a big improvement in their energy levels almost immediately. But here's the big thing they stopped having all these crazy cravings at all hours of the day, right, which translated over to better weight management. And what I mean by that is, you know, our goal isn't necessarily to release weight. I mean, that's a happy byproduct of when you start to eat and move. You know, eat in a way that charges you, that fuels you to thrive, not to just barely survive. And when you start to move your body with some intentionality, to create that positive adaptation, you know, to cause an evolutionary response, to cause yourself to want to better itself, to improve itself. Right, when we challenge our bodies in the gym, go for a run, you know, go for a brisk walk. The body has to adapt, it has to get stronger because you're putting it...

...years and it had not worked, or he had tracked meticulously for eleven days and then stopped, and the eleven days told him nothing except that he was capable of tracking for eleven days. Tracking is a diagnostic tool. It is excellent for two or three weeks if you genuinely have no idea what you are eating, and after that it becomes a substitute for changing anything. The men who get lean and stay lean are almost never the men with the longest logging streaks. What works instead is structure, decided in advance, so that the decision is not being made by a hungry version of you at 4pm. This is the single change with the best ratio of effort to effect that I know of. Thirty to forty grams. Eggs, Greek yogurt, leftover meat from dinner, a shake if you must. It changes what you want to eat at 3pm more than anything you do at 3pm. Olive oil, avocado, nuts, seeds, oily fish. This is the satiety...