Mental and Physical health hacks, resources and advice

yeah it took me about 3 months of keto and IF to get to the point where i could run or do insanity at the same intensity i was used to. now i find it easier to exercise fasted.

Jules72 yeah not sure it necessarily results in weight loss but I have gained more muscle and my waistline has dropped several inches so it works for me in that regard. It’s also helped with joint pain.

Are you lot doing three four day fasts or just skipping one or two meals a day? I find that missing meals helps me not put weight on, but combine it with exercise and the keto and I’m getting the weight loss?

I never eat breakfast and skip lunch occasionally too. I exercise a lot. Gym and basketball mainly. Walk everywhere I can etc

Jules72 it’s less for weight loss, although it works for some, and more about energy (mitochondrial efficiency). it works better with high fat/low carb diets as well.

Jules72 my guess would be it’s your diet that causes the drop off. if your body is efficient at burning fat for energy, the fast is really easy. if you’re primarily sourcing energy from carbs, you’re going to hit a wall at some point.

Dan
They may take our lives but they will NEVER take our FREEDOM!

Jules72 yep, that’s my biggest problem right now. i feel like if i could just run everyday, my covid-related insomnia and anxiety wouldn’t be a huge issue.

i asked in the covid thread, but i’ll check again here in case someone has suggestions and missed it.

any suggestions for oximeter and sleep monitoring devices, preferably a wrist band of some sort and without a subscription fee? i keep reading reviews where one person says a device is amazing and the next review said it’s tracking sleep while they’re awake and it’s useless. i have no idea where to start.

Jules72 Unfortunately, a lot of the things I’ve seen about IF is that you can pretty much eat how much you want when not fasting, when the main benefit should
be controlling your calorie intake - if you’re fasting you’re skipping meals. That should mean minus calories IF you’re eating normally. If you’re in a calorie deficit, you’ll lose weight. If you eat to make up for the time you’re fasting, you won’t.

303abuser The main reason people do it is for weight loss, though there are other benefits to it.

BlainSA yeah for sure, it’s just not as effective (for weight loss) alone as it is paired with a low carb diet. it’s also usually easier for men than women. and that’s the root of the problem with diet, it’s a lot of n=1 because it’s very difficult to do proper controlled studies.

303abuser Anything with lower calories is effective. There was a guy who ate McDonald’s every day in a calorie deficit and got lean. Obviously not healthy. Carbs and fats don’t have anything to do with it bar some considerations with thermogenesis, but the overriding factor is calories in/out.

Intermittent fasting is amazing if you don’t look at it as some quick fix diet hack, but approach it as a permanent lifestyle change. I find 16:8 easy, it’s mostly about skipping a meal (breakfast for me), getting your exercise in towards the end of the fast, avoiding late night snacking, and not binge eating in the 8 hour eating window. The changes were instant for me. I’ve pushed to 22 hours a couple of times, but that’s been a bit intense.

I’d also eat a dessert a day, after dinner or lunch. It was a shitty craving I had for years, this need to end every meal with something sweet. My friend got me on to these natural protein/energy bars: https://thewholetruthfoods.com/ And I’ve become huge a convert. For years I hated protein bars, they’re chalky af, taste ridiculously artificial, and generally aren’t very easy on teeth. Hated it. But these are different, they’re delicious and healthy. Sometimes I’ll have one for a meal replacement because they keep me so full. If you can find the equivalent in your country, it’s worth adding it to your diet. I’ll do a dessert once a week now, but now some of my favourites (Magnolia’s banana pudding & their apple crumble bars) are starting to feel “too sweet”.

Over the last year I’ve discovered the magic of Isabgol (psyllium husk) and that’s also something that has changed my life. It helps cut out hunger pangs because it expands in your stomach and it helps digest everything you eat with absolute ease. One glass of water with a couple of tea spoons just before you start your fasting works wonders. If you’re a heavy meat eater without too much vegetable or fruit in your diet, you should definitely start this. https://timesofindia.indiatimes.com/life-style/food-news/what-is-isabgol-and-why-you-must-start-adding-it-in-your-food-now/photostory/68186496.cms?picid=68186513

Hardly the right person for this kind of stuff, being overweight most of my life, prone to minor bouts of anxiety & unnecessary work stress over the small things. Also a daily pot smoker. But I’ve been 115+ kgs plus twice in my life and I’ve managed to knock out 10+ kgs within three months of intermittent fasting+daily exercise+cutting out refined sugar.