Your end of the decade, 72 day “lose the gut” challenge

Day 14

Happy Monday!!! I hope you all survived the weekend’s post bokke victory festivities…

Did you allow yourself to munch your way through yesterday’s post euphoria? I found myself outside, in a T-shirt the whole day and am now sick in bed…— so please forgive a slightly abridged installment today.

Today is very simple to negotiate, but if you’ve never fasted for a day, then it may not be all that easy. I love millennials. They have turned the act of missing breakfast into “intermittent fasting”. You, on the other hand, are not going to dip your hand into any cookie jar until Tuesday Midday…

I’d like to give you a few good reasons to fast before I roll over and feel sorry for myself. — lol


It almost seems too good to be true: trade one day of gluttony for one day without food and be better than where you started. Researching this concept has led me to stumble across a few different reasons why the feast/ fast model works so well; some have to do with fasting, obviously, but some benefits are a direct result of cheating. Like any style of fasting, removing food for an extended period of time can lead to fat loss because it often leads to lower caloric intake. Pretty simple. However, the reason this works well is that it’s coming on the heels of a cheat day. Remember, dieting causes leptin levels to drop, which slows down fat loss; strategically overfeeding boosts leptin levels back up, increasing the rate of fat loss. Putting a fast day after a cheat day, therefore, does two things:

1. Prevents any fat gain from the caloric spillover of eating, oh, I dunno, 14,000 calories worth of ice cream by creating an immediate deficit

2. Prevents stagnated fat loss, allowing the hormonal benefit from the fast to proceed uninterrupted. More than anything, though, this is just a practical approach created to alleviate discomfort.

While the feast/ fast model is undoubtedly a potent fat-loss technique, it’s not a perfect system. The main drawback is that you’re really looking at a thirty-two- to forty-hour fasting period. If your last meal on your cheat day is before bed (say, 10pm) on Sunday, and you don’t eat at all on Monday, your first meal is breakfast Tuesday. And if you want to stick with your 16/ 8 schedule (which I recommend), that meal may not be until 1pm. As you can probably guess, this has proven to be challenging for a number of people. That said, believe that with some practice, just about anyone can abstain from food for an extended period of time with very little discomfort. Remember, when you fast, you’re training decreased frequency of ghrelin secretion, meaning you control hunger, instead of it controlling you.

If you’re really unsure about doing the cheat day, then I would suggest that you have a small meal tonight, but pop it into your MyPlate App and make sure that it’s not more than 400 cals. — but I do urge you to go without…

The busier you are, the easier it is to fast. By planning your fast on a workday, you create a situation where you’re busy throughout the day, making adherence to the entire fast an easier process. For this reason, Monday makes the best fit for your full fast day, as it’s generally the busiest day of the week.

“Won’t I be flat when I exercise?”

Listen, after feasting on whatever strikes your fancy, you should be full of energy and your muscles will have soaked up the carbs and sugar from all the things you ate yesterday. In short, you should feel strong in the gym. You should have a really great workout. In my own experience, I have met an energy dip during Tuesday’s workout, because it’s going to happen on an empty tummy if you’re training before mealtime. Don’t worry about not being optimal. Nature equips us to operate on a higher level when we’re hungry. It’s the reason our ancestors were able to finally bring down the Wollie Mammoth. The hungrier they got, the better they hunted.

I am considering doing a slightly longer fast, maybe 2 or 3 days. I have noticed that if I remove all external influences, then my body is able to focus all its energies into self-repair. Your body is allowed to turn away from the demanding task of digesting food and can employ its resources to house-keeping. Free radicals and dead cells in the body have a way of clogging up the works. (like having a messy kitchen) — in short… Autophagy (“self-eating”) is a detox process your body undergoes to clean out damaged cells and regenerate new ones. A protein called p62 activates to induce autophagy and is the key to an improved human lifespan over time.

Enjoy your Monday. Keep busy. Drink your keto coffee. If you’re into green tea, then drink that too. Jut remember that it can make you feel quite queasy on an empty tummy

chat tomorrow… (sneeze)

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