Most of us have heard that high protein diets cause bone loss and kidney damage… where does this idea come from and is there any truth to it??
This is the first episode of a new series I’ll be doing on the channel called Myth Bust Monday! I hope you guys enjoy and let me know if there is any common myth or topic you’d like to hear me cover in the comments. Happy new year!!
▹ CHECK OUT MY TRAINING PROGRAMS → http://www.strcng.com/programs
*NOTE* One of the key things in being able to fast in a healthy matter is entering the state of ketosis – that is, switching your metabolism from burning carbohydrate to burning fat. *Considering most people have been burning carbohydrate their whole lives* this can make fasting a challenge. Upton Sinclair recommends doing quite long fasts – 12 days, but you may want to work your way up to longer fasts. Unless you are relatively keto adapted (or have experience with fasting of course), it’s important that you take precautions while doing a fast. Fasting isn’t inherently dangerous, *but diving into fasting when your body is in no way geared for it can be.* I recommend doing more research before doing longer fasts. “The Complete Guide to Fasting” (http://amzn.to/2tQjxXa) is a good book to start with.
As Tim Ferriss puts it: Please don’t do anything stupid and kill yourself. It would make us both quite unhappy.
Just in case I should also say that of course you need to balance fasting with eating – You need to survive off of something. I have been doing intermittent fasting the past year (22 hours fasted, 2 hours eating – you can widen it to 16/8, which still provides great benefits) and will fast for a couple days every other month or so. Several other people have recommend a routine like this – Tim Ferriss recommends doing a 3 day fast once per month and a 7 day fast once per year.
Also make sure you’re getting enough fat, protein, micronutrients and fiber to maintain a healthy weight and healthy body – *excessive* fasting can be very dangerous.
“The Obesity Code” by Dr. Jason Fung – http://amzn.to/2rXtalh
“The Fasting Cure” by Upton Sinclair – (If you google the title you can find the full book online)
“Tools of Titans” by Tim Ferriss – http://amzn.to/2rX6P7E
[BLINKIST] Blinkist is an app I’ve been using lately to discover new books and review the ones I’ve already read. It gives you the key points in text or audio form from tons of different non-fiction books. Since I’m always going through so many books to get these done, it’s very useful to get me exposed to more concepts beforehand to know if it’s worth my time to buy and read through that particular book. Check it out here: http://bit.ly/2sbegMN
For business inquiries: email@example.com
This week, Patchman takes the discussion of physical health to the next major food-group that most people consume on a daily basis: Animal Food. Specifically, meat!
Meat is a very large topic, beyond the different types of meat and meat products, there is also the discussion of the studies linking meat and disease, the massive conversation concerning the agricultural industry, and of course, if it’s even morally or spiritually ethical to eat meat in the first place. Today, we are focusing specifically just on the meat itself, its connection to our bodies health, and the research surrounding it, and we intend to return to go deeper to those other topics in the future.
This is a very important and critical topic that needs to be discussed, and so without further adieux, please enjoy this instalment in the Physical Health series!
We’re on Patreon!
We have a new Facebook!
Music by MDK Studios:
Dr. Neal Barnard, 2016
Jerry Brainum is an expert in exercise and nutrition and has published over 3,000 articles. He is a columnist for Iron Man magazine and has written monthly columns for Bodybuilding Pharmacology, Exercise Science and Nutrition Science. Jerry has been the science editor for Muscle & Fitness Magazine and editor-at-large for Flex Magazine. He lives in California.
[FREE VIDEO TRAINING] – 10 Steps to Fast Weight Loss Success for Beginners: http://thehealthnerds.com/10-steps-for-fast-weight-loss
It’s true. These are all weight loss tips you can find on the internet these days.
Probiotic we recommend:
http://amzn.to/2byYd3y (that is an affiliate link btw so I get a very measly % if you buy. It’s no extra cost to you).
And while there are all sorts of pills, potions, and theories out there, here are some tips that are actually backed by science!
Let’s start with the obvious first…
What you’re eating matters.
And one of the most important things you can be eating, is more protein.
Diets high in protein have also been shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full that you naturally eat 441 fewer calories per day.
It is also helps preserve lean muscle mass and helps stop muscle loss when cutting weight.
The best sources are whole eggs, salmon, lean chicken, and grass feed beef depending on what diet you choose.
Also, eat tons of low carb vegetables.
Besides the amazing micronutrients they provide, they will also supply the body with a steady source of fiber.
Studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long-term (38, 39).
Your momma was right about eating your greens.
Oh, and don’t forget about water.
Dieters who were given 17oz of water 30 minutes before meals consumed 44% fewer calories than those who didn’t.
It’s also been shown to give a 24-30% boost in metabolism over a period of 1- 1½ hours after drinking.
So not only is water great for skin and overall health, it can also help you lose weight.
Weight loss is not just about what you eat, but it’s also about what’s going on inside your body.
Take a probiotic.
Both human and animal studies have shown that normal-weight people have different gut bacteria than those who are overweight or obese.
During a 3-month study period, women who took probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.
So take a probiotic or perhaps some apple cider vinegar to help your gut out. I will link some of the best resources in the description.
What about workouts?
While there is no real connection between exercise and weight loss per se, it can be helpful because:
• It helps prevent the down-regulation of metabolism – which is where the metabolism slows down when you cut calories
• It gives an added calorie burn to your day
• Better overall health and cardiovascular system.
Exercise 3 times a week for best results.
Also, consider drinking black coffee or green tea before your workouts.
They have been shown to help burn more fat and increase work output during exercise.
Some final tips that seems work well for people:
Chew gum immediately after eating a meal.
Studies have shown that chewing gum lowers the desire for sweets and salty snacks and will decrease hunger between meals (study, study)
So right after having a big meal or when those cravings hit, throw in a piece of sugar free gum.
Soups work really well.
We already discussed the benefits of water intake, protein, and low carb veggies when losing weight.
Combine all of these into a delicious chicken and veggie soup to get the benefits of all three in a single meal.
Plus, soup is incredibly inexpensive and can last for weeks if properly stored!
Oh and don’t forget to sleep.
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).
8 hours a night, because your health does depend on it!
Donna H. Ryan, MD, discusses the science behind weight and obesity, and how we can change our way of thinking about it.
About the speaker:
Dr. Donna H. Ryan is Professor Emerita at the Pennington Biomedical Research Center in Baton Rouge, LA, where she directed clinical research for 22 years. Dr. Ryan’s continuing research interests focus on translation of effective weight management into primary care practices. Dr. Ryan’s scholarly activities include authorship of more than 200 original publications and 45 books, chapters and reviews, primarily in the field of obesity.
This presentation was hosted at the 4th Annual Your Weight Matters Convention in San Antonio, Texas from August 13-16, 2015. To learn more about the Your Weight Matters National Convention, please visit www.YourWeightMatters.org. Video Rating: / 5
What is the Science of Eating Healthy? Paleo, Atkins, vegetarian, vegan, acid/alkaline and so. What is the science to eating healthy? Is there too much science?
Chef Marcus Guiliano is an award-winning chef, green restaurateur, real food activist, professional speaker, restaurant consultant & ultra-marathoner. Devoting his career to a whole food, whole life approach, Chef Marcus has coined the phrase Eco-Lectic Cuisine. The notion behind Eco-Lectic Cuisine is how Chef Marcus marries healthy food with ethically and socially responsible sustainable business practices. Marcus is often heard saying, “It’s the whole picture that matters.” Chef Marcus had to overcome a handful of health challenges in the late 90s. He was able to eliminate all of the medications he was taking and in the transition cure an asthmatic condition he had from birth. After overcoming his various health challenges, Chef Marcus was invited to contribute over 200 recipes to several Dr. Gary Null’s books. In addition to successfully owning and operating the first Green Certified restaurant in the Hudson Valley, Aroma Thyme Bistro, Chef Marcus has begun to devote his time consulting and trouble shooting for other restaurants. His master consulting project is www.50mistakes.com: an free online cyber coaching tool for applicable to all businesses, not just restaurants. Garnering his passion for clean, sustainable, healthy food choices, Chef Marcus has launched other activist/watchdog oriented sites including: NoFarmedSalmon.com, ChefonaMission.com & the controversial FoodFraudTV.com. On FoodFraudTV.com , Chef Marcus has called out fellow chefs for not being honest to their patrons on their menus. Chef Marcus has a rather large following on YouTube and his videos can be found under the moniker: MarcusG.tv. Chef Marcus has been featured on CNN, Dr OZ, New York Post, New York Times, TEDx Longdock, Best Chef’s America, Sierra Club Magazine, Huffington Post, International Wine Masters, Bottom Line Publications, Smithsonian (Online) and Organic Spa Magazine. The Colorado Dept of Agriculture stated, “Marcus Guiliano is the Willie Nelson of Farm to Table”. Recently, OneGreenPlanet.com named Chef Marcus as one of The “5 Food Activists Helping To Make Big Changes.” Most days Chef Marcus can be found pursing his passion of food at his restaurant Aroma Thyme Bistro or on pursuing his passion for running on one of the many country roads and trails surrounding his restaurant.
Chef on a Mission Facebook: http://tinyurl.com/myqspp3
My Central Channel: http://www.MarcusG.tv
Restaurant & Business Coaching: http://www.50mistakes.com
Restaurant Lies: http://www.TruthinMenu.com
No To Farmed Salmon: http://www.NoFarmedSalmon.com
My facebook: http://www.facebook.com/AromaThymeBistro
Twitter for my restaurant: http://twitter.com/Aroma_Thyme
My personal Twitter: http://twitter.com/healthychefdude
My Restaurant website: http://www.aromathymebistro.com Video Rating: / 5
From the mediaX Conference “Platforms for Collaboration and Productivity”, Abby King with the Stanford Prevention Research Center examines that although technology is a major “driver” of many of society’s comforts, conveniences, and advances, it has engineered regular physical activity and a number of other positive health behaviors out of our daily lives. A key question is: how can we harness technology for “good” in the health promotion/disease prevention area? One potential solution is “community-engaged citizen science” that brings together researchers + public and private organizations + residents themselves in harnessing the potential of IT and mobile devices to solve the health promotion challenge. Video Rating: / 5