Free Lifestyle Gifts!

Free Lifestyle Gifts!

Take Action against Insulin Resistance.

But, what can I do about it?!?!?!?

Once we understand this is a HUGE issue in our personal health and health care system we start to realize that we might be affected by it RIGHT NOW, or maybe my kids.

Then the next question is how can I fix this?

This picture represents the nuts and bolts of my Insulin Resistance program.

It is a road map, a concept model and an overview of what I include with the people I work with.

All the details and specifics of the program will not be the same for each person and a full review of each case is needed. We have to consider each individual’s current situation, as well as their health and diet history is needed in order to put these pieces in the right order.

Support concepts like home monitoring and specific eating models (Keto, Paleo, Zone, Vegetarian, etc.) and potential supplemental support are can all incorporated based on need and desire in a case by case manner.

I have written in detail about each and every point on this slide. The info is out there.

I give you this overview because it is important that people fully understand that it takes an intentional effort and changes in our lifestyle to reverse this issue of Insulin Resistance.

Lifestyle is not a diet or fad workout. It is not a mantra or juice, pill, powder or potion. AND it is not “ONE THING” that is done the same way forever.

Lifestyle is an evolving, ever changing concept that ebbs and flows as you and your life does. It changes as you get healthier, lose weight, and get stronger both physically and mentally.

It might sound like a lot……but understand you have a lifestyle now that includes all of this….whether you realize it or not and whether whether that lifestyle is a healthy one is another question. We all need a sounding board to know if we are doing what we need to be, correctly or not.

Don’t get overwhelmed, but rather inspired.

Take some time, design your plan, and go at it! This is why I do 6 month programs not 6 week plans!

We can do better my friends!
Dr. Don

Different Fasting Concepts

Different Fasting Concepts

Follow up…..Fasting Concepts:

1. Fasting mimicking diet or Fast:

When we fast we go into what is called a ketogenic state, meaning that we burn fat for fuel and use ketones for high output tissues like the brain and heart. In this state the body works VERY well and will mimic the response of a no-food fast as far as health benefits go. In this state your carb intake will be very low (future post or webinar) and you will shift from being a chronic sugar burner to a fat burner.

2. Intermittent Fasting (IF):

Pick a window of the day to eat. Start with 8 hours, like 12-8 or 11-7 and only eat in that window. Do this and you will extend your night time sleep fast to 16 hours. You can move to a 6 hour and even 4 hour window in time and get 18-20 hours in for your fast. This can be done daily and the fasting mechanisms will kick in and strengthen over time.

3. Broth Fasting:

No food, just drinking or sipping broth for 24 plus hours, and water of course. I find this type of fasting VERY easy and have done it many times for 5 days with no issues.

Organic, non-GMO sourced broths are preferable and home-made broths best. We use: Potassium (vegetarian) broth, bean broth, chicken, seafood, and bone (beef) broth….very powerful! Fasting benefits will kick in here as well as help rebuild your gut.

4. Full Fast:

no solid foods or caloric drinks. Lots of water, teas, some coffee if you must and herb or citrus infusions. This is the most powerful form of fasting we have seen.

Longest documented medically assisted fast was 382 days…..no medical issues, no hypoglycemia, no nutrient or vitamin deficiency….yes it can be done. The man in this study lost 275 lbs….so as long as you have some extra fat and the appropriate support, you will not starve or DIE!

5. Alternate Day Fasting (eating):

I like this one a lot. There really are 2 ways to do this: 1 is eat one day (feast day) and fast the second using options 2 or 3 above.

OR feast one day and eat a 400 calorie meal for lunch and 100 calorie snack when ever it suits you best.

You will benefit from the fast, and if you eat WELL then you will see some great healing and of course weight-loss. FYI- weight loss with variable energy programs like this reduce weight without setting hormonal and brain chemistry stage for rebound weight gain or the YO-YO effect AND has the best maintenance stats for keeping the weight off that I have ever seen or studied.

Combinations: Once you are familiar with these options you can mix and combine as you see fit. I like to combine alternate day fasting and IF to get two 42 hour fasts per week like this:

Monday: 6 hour eating window = 12 noon to 6pm
Tuesday: fast (coffee maybe…lots of water)
Wednesday: Back to 12-6 IF
Thursday: Fast
Friday: eat 12-6

6. Pseudo Fast: Recently we have seen studies classify eating 500-800 calories as fasting. Like in the Gastric By-pass diets. Studies show that the benefit from the surgery or just doing the diet are THE SAME regarding health, diabetes and weight loss. Why risk the surgery? I would classify this as a Pseudo Fast.

Give them a try and let me know how it works for you.

Remember, there is always a flutter of weirdness that comes from the transitioning from burning sugar to fat…stick to it, it gets easier and easier through your fast and the next time you try.

We can do better!
Dr. Don

Fasting Is A Mental Game, Right

Fasting Is A Mental Game, Right?

“Fasting is just a mental game, right?”

Fasting is not all a mental game.

Most of the difficulty comes from poor health conditions when they get challenged by fasting.

You can judge someone’s health by how well they handle fasting and how long they can comfortably go without food. If they get bad reactions or symptoms skipping a snack, meal or even a day of eating, then there are health/metabolic issues going on.

For example, most of what people “feel” as hunger and “low blood sugar” is really a detox reaction or a carb addiction cycle response or a cross reaction of hormonal responses. Hormones are all mixed up and rarely working optimally in most people, even asymptomatic, normal weight people.

Everyone is toxic, it is a question of how toxic and what kind. Everyone has some level of insulin resistance and leptin resistance and has been through some level of insulin toxicity and most people have gone through “traditional” diets with some degree of up and down weight. Add in any history of hormonal issues like thyroid, adrenals, testosterone, estrogen, leptin, etc. and consider that most women have been on birth control (hormone) pills, and most men have never optimized their testosterone and the issues compound.

All of this comes into play when we stress the metabolic flexibility while fasting and any one of them never mind a combination can cause challenges that we interpret as hunger, low will power, or emotional stress while fasting…..but it doesn’t mean that is what it is. With the right plan, preparation phase, support, and rotating both diet and fasting concepts just about anyone can get to a point where they can fast at will, easily, with little to no discomfort and actually feel better while doing it.

Our bodies are programed to fast and know how to do it, we have just made it harder for the body to do so with so many health and environmental challenges.

Having now worked with hundreds of people through varying different forms of fasting, all with varying health conditions and fitness levels, and most who have never done any sort of fasting previously, I can say that the process of fasting can be very easy, at least much easier than most people think.

I can also say, that most of the mental issues I see around fasting come from all the “stories”, excuses, and preemptive BS we convince ourselves about how hard it will be, or how we can’t do it.

Give t a shot, take your time, there are all sorts of different kinds of fasting and no one way to do it. If you stumble, get up, course correct and try again, it is not an all or nothing type of thing.

Go for it and reap the health and weight loss benefits from the healthiest “diet/cleanse/healing” on the planet that is literally built into your genes to succeed!

Let me know if I can help!
Dr. Don

Why Do We Even Want To Fast

Why Do We Even Want To Fast?

Why fast? What is the point? What exactly is it for?

My simple answer? Growing a new body and recycle damaged cells.

I use a gradual, rotational fasting over-lay with all my programs to grow new body cells and eliminate faulty or poorly functioning tissue cells.

When we fast, and there is no food coming in, the body will start to go into house cleaning mode. The immune system will scour the body for damaged, struggling, or aberrant growth cells, and when found the body essentially breaks them down to rebuild and fuel the body.

This process is called autophagy. When there is no food the organs and muscles of the body actually signal the immune system and open the door to give access to these cells that need recycling. It is a massively dynamic process that is hard wired into every cell, tissue, organ and system of the body.

Cleaning house triggers the opportunity of new cell growth. As the immune system breaks down these damaged cells it also cranks up the production of new, baby, undifferentiated cells called stem cells that are sent to different parts of the body to form brand new cells.

The highest performing organs like the brain, liver, heart, and kidneys grow the most new cells. We now know that organs like the brain and heart where cells do not replicate once mature, can actually grow new cells and connections through this process. HUGE!

This is how we slow the aging process. This is how we truly heal and maintain or restore health.

This process needs a very specific environment and situation to occur. Just skipping a meal here and there or even fasting a few days now and then won’t do the trick.

We need new cells and tissues to build new pathways and mechanism in our bodies to replace the old, damaged, or diseased ones. An example is restoring cell mass in the pancreas to improve the insulin response in pre-diabetes, diabetes and insulin resistance…….so test your fasting blood sugar!

Another example is growing new brain cells and connections to maintain clarity of mind, improve memory, and potentially prevent Alzheimer’s and other dementia.

The biggest example it to kill cancer cells when they are just starting and never let them form a tumor or do harm. In the text book, “Cancer as a Metabolic Disease,” the author states that one 7-10 day water fast per year can eliminate 99% of cancers from starting.

The magic is not just in completing a fast but building the pathways and mechanisms involved in fasting. We want this new cell building ability to be strong and it takes training, a plan, time, and continual course correcting to do so. It is a lifestyle. But it can be done.

Stop fearing the fast and learn to harness it to your health and healing will my friends!

The fast mechanisms can be enhanced and even directed, don’t overlook this powerful tool.

When you are ready to try fasting contact me, I will buy dinner!
Dr. Don

The 4 Phases Of The Complete Fasting Cycle

The 4 Phases Of The Complete Fasting Cycle

The 4 Phases of a Complete Fasting Cycle
Part 7 of the Autophagy .

A complete fasting cycle addresses each point in the recycling process of autophagy AND incorporates the lifestyle in which it’s applied before, during and after.

To ignore any phase or piece is to turn the process into a gimmick, or pop-health fad.

Some concepts are very counter-intuitive, I get that, but when you invest in learning the “why” behind the process, look at the mechanisms and physiology, things start to fall into place as it becomes more intuitive and makes better sense.

One side of this cycle isn’t better than the other, or bad with the other good. They are both 100% crucial to each other, and in this case, to life itself.

Like the forest rising from the ashes of a fire, the net benefit and beauty could not be obtained without the devastation it grew from.

Phase 1:
This is the planning and prep phase building up to the targeted extended, multi-day fast.

The plan starts with insulin friendly eating and entry level modified fasting strategies like meal timing, spacing, alternate day variables, and specific eating windows.

Once the metabolic ball is rolling calming the hormonal gatekeepers for hunger, the stress response, and sleep, we can move on.

Cutting caffeine well before the extended fast and loading up mineral stores are important, as are resilience practices and regular exercise before, during, and after the fast.

Phase 2:

The second phase is the fast itself, lasting anywhere from 3-7 days.

When the first phase is successfully executed, the fast is surprisingly comfortable and easy to manage. Hunger pangs, emotional eating, and cravings all become much less as you go through phase one.

During the fast it is important to have a plan for any potential road bumps by having your acceptable “bends” ready so you don’t have to break your fast. In my program I call these crutches, they can’t walk for you but they can help keep you on your feet so you can keep moving forward.

What is acceptable or not when considering bending the fast depends on your objective for the fast and usually includes things like salt or electrolyte mixes. I have a homemade electrolyte drink recipe in the files section in my group. Herbal teas, lemon water, and sometimes coffee are included.

All crutches are on a need to use basis, not part of the fast and can include low insulin, low residue foods like olives, pickles, and even a small piece of protein if the need arises. Bending the fast is better than breaking it and the only rule you break is the one you set yourself.

Phase 3:

The third phase is the refeeding phase reintroducing food a little at a time and is best tolerated by low digestive residue foods (fats and protein) and minimal plant foods or astringent spices and oils.

Fiber is an irritant and something I stay away from for 2-3 days post fast as are coconut and MCT oils, essential oils, and spicy foods.

Maintaining a high quality, whole food diet that’s low on the Insulin Index and not over your reasonable amount is the goal and will yield better results across the board.

Sugars and grains are not on my eating list, if they are considered on yours wait 4-5 days if possible.

Phase 4:

The fourth phase is the reinforcement phase locking in the new stem cells into their places in the body. Here you continue with the best insulin friendly foods you can and make sure you keep up with your exercise plan and put a great deal of attention to sleep quality.

Exercise and sleep seem to be 2 of the most important factors in keeping our new stem cells and making sure they keep their jobs rather than being recycled.

Resilience practices like mindfulness, paced breathing and multiple walks each day are to be maintained or even upgraded.

Essentially you keep up with your “Insulin Friendly Living and supportive lifestyle with as many magnifiers as you possibly can.

Hold the line on your efforts for at least 1 week with a reasonable support rotation of meal timing, spacing, and varying eating windows before you roll into any more full day fasts or extended fasting.

Now you have been through a full fasting cycle and can look to plan out your Insulin Friendly Living calendar moving forward post fast.

If you are still with me now you are doing great, don’t stop here it’s just the beginning.

We can do better!

Dr. Don