"The best fighter is someone who never has to fight because they control the situation."

"THE BEST FIGHTER IS SOMEONE WHO NEVER HAS TO FIGHT BECAUSE THEY CONTROL THE SITUATION".

"DOUBT IS ONLY REMOVED BY ACTION. IF YOU'RE NOT WORKING, THEN THAT'S WHERE DOUBT COMES IN".

No Alarm Clock Needed. My Passion Wakes Me".

"When you pay attention to detail, the big picture will take care of itself".

"You win battles by knowing the enemy’s timing, and using a timing which the enemy does not expect".

"Real freedom is having nothing. I was freer when I didn’t have a cent".

"You can have talent and strength, but the most important is determination".

A lot of people give up just before they're about to make it. You know you never know when that next obstacle is going to be the last one".

"Whatever it is that you're passionate about... try to figure out a way to make money at it and give it a shot".

"Sure, fear can protect us from danger—but most of the time it just keeps us from life’s great adventures".

"We fall, but we get up because the ground is no place for a champion".

"I create opportunities".

mindfulness

Mindfulness

mentalhealth

Mental Health

sports

Sports

Martial Artist's Quotes

Walking for just 30 minutes a day can significantly enhance heart health by improving blood circulation, which in turn distributes oxygen and nutrients more effectively throughout the body.

Heart Health Improvement

A daily 30-minute walk can increase metabolism for up to 12 hours afterward. Combined with a healthy diet, walking is an effective strategy for weight loss, as demonstrated by participants in Dr. Balduzzi's fitness programs.

Metabolism and Weight Loss

Walking after meals is particularly beneficial for reducing blood sugar spikes. This physical activity helps activate glucose receptors in the leg muscles, which absorb sugar from the blood, aiding in blood sugar management and preventing diabetes.

Blood Sugar Regulation

Regular walking applies a healthy amount of mechanical stress on bones, which helps prevent them from becoming brittle, particularly important for post-menopausal women. Additionally, walking, especially in nature, has been shown to boost memory and attention by 20%.

Bone Strength and Mental Health:

Walking not only has physical health benefits but also contributes to mental health by reducing stress and improving mood. This is enhanced when walking is done outdoors, where exposure to natural environments ('forest bathing') provides significant psychological relief.

Stress Reduction and Improved Well-being

I think this is an interesting video for anyone trying to lose some weight or get healthy because walking is something that I think a lot of people can do on a daily basis!

Learn about all of the research-proven 30-minute walk benefits!
Get our Fit Mother 30-Day Fat Loss Program here → https://fitmotherproject.com/fm30x-letter-video
Subscribe to our channel here → https://www.youtube.com/channel/UCK_RW7ahFJx53C5aY0iYqJg

Our free resources: Fit Mother Jumpstart (Exercise + Healthy Eating) → https://fitmotherproject.com/get-free-fmjs/

"Walking is the best medicine" - Hippocrates

Walking is essential for good health. Walking research is very clear. If you take a 30-minute walk each day, your heart will be dramatically healthier. As you walk, your heart pumps in a nice and relaxed manner, circulating oxygen-rich blood throughout your body. When your body is receiving this vital oxygen-rich blood and nutrients, your body and tissues stay younger and healthier. The benefits of walking for exercise are infinite.

Is walking for losing weight effective? A 30-minute walk can boost your metabolism for up to 12 hours after the walk! Pairing a healthy diet with a 30-minute walk can help you lose weight without exercise. Additional benefits of walking include strengthening your bones and improving your attention and memory.

Taking a walk after eating a meal is a great idea. Walking helps to decrease the blood sugar spike that happens after eating a meal. Start taking a walk every day and let us know how you feel in the comments below! 👇

If you feel your lifestyle could use an improvement, then check out our FM30X 30-Day Transformation Program at → https://fitmotherproject.com/fm30x-letter-video

Your friends here at the FMP, 
-Dr. Balduzzi + The Women's Health Experts @ The Fit Mother Project 

P.S. For more great workouts, fat loss, and healthy eating tips for busy Moms, *SUBSCRIBE* to our channel here → https://www.youtube.com/channel/UCK_RW7ahFJx53C5aY0iYqJg

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

videos

Videos

At the Fit Mother Project, our mission is to help women over 40 achieve greater health and wellness, live longer, happier lives, and lead and inspire their families. We offer straightforward nutrition and exercise advice for busy moms over 30 who want to get fit, regain energy, and lead their families. 

We've helped tens of thousands of busy moms in over 100 countries lose weight and get healthy for themselves and their families.

Our team of women's health experts has created some of the best meal plans, workouts, and motivational videos specifically built for you as a busy mother in your 30s, 40s, 50s, 60s, and beyond!

The Fit Mother Project - Fitness For Busy Moms

Research-PROVEN 30-Minute Walk Benefits

Mastering the perfect dive involves understanding physics. Angular momentum and body positioning dictate a diver's rotation and entry into the water. This precise alignment minimizes splash and maximizes scoring potential, crucial for competitive diving success.

Title: The Physics of Perfect Diving

Competitive swimmers shave to minimize water resistance. Even the smallest amount of body hair can increase friction, slowing swimmers down. Studies detailed in "Science Behind Swimming" show how a smooth surface enhances speed by reducing the drag force exerted by the water.

Why Swimmers Shave Their Bodies

Chlorine in swimming pools does more than keep the water clear; it neutralizes harmful bacteria that can pose health risks. The book discusses how chlorine's reactive properties transform it into an effective disinfectant, ensuring a safe environment for swimmers.

The Chemistry of Chlorinated Pools

Buoyancy is influenced by body density—fattier tissues are less dense than muscle and bone, making some athletes more naturally buoyant. "Science Behind Swimming" explores how swimmers can leverage their natural buoyancy to improve their efficiency in the water.

Buoyancy and Body Types: A Swimmer's Guide

Water temperature significantly affects swimmers’ performance. Warmer waters can over-relax muscles, reducing effectiveness, while colder waters may lead to muscle tightening and decreased reaction times. Optimal temperatures help maintain muscle performance and prevent injuries.

The Impact of Water Temperature on Performance

fficient breathing is critical in swimming. Proper techniques help maintain a steady supply of oxygen to muscles and regulate buoyancy. "Science Behind Swimming" describes how rhythmic breathing aligns with stroke movements to maximize air intake and conserve energy.

Breathing Techniques for Enhanced Swimming

I thoroughly enjoyed writing this post because I recently started swimming at my local indoor pool. To my surprise, I broke quite a sweat while having fun! It took me 20 years to realize how much I love this activity, but better late than never!

Behind the flips, splashes, and speed of Olympic water sports, science is at work. Gravity and centrifugal force are at work as a diver spins and flips before splashing into the water. Olympic swimmers shave their bodies to reduce drag as they zip through the water. Find out how science is involved in all your favorite water events and how athletes take science into account in their quest for the gold medal.

books

Books

meditation

Meditation

scienceandnature

Science & Nature

Amanda Lanser

Science Behind Swimming, Diving, and Other Water Sports

Anyone can deal with victory. Only the mighty can bear defeat.

Real Winner

People who have the strength to handle failure is the real winner

Winning or loosing is secondary while participating is primary

Participation Matters

Do not compare yourself to others. If you do so, you are insulting yourself.

Success being big or small doesn't matter but the effort you make to attain it matters

Tiny OR Huge -success Matters

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

leadershipandmanagement

Leadership & Management

Failure The Greatest Teacher 

Kingside castling places the King away from the center and safer behind a rank of protected pawns; furthermore it’s a quicker move than Queenside castling since only two pieces have to be moved before.On the other hand, castling on the opponent’s opposite side may be very interesting to create more attacking opportunities.

Kingside castling is safer than Queenside castling

If your opponent is waiting too long to castle, try to keep the enemy King even longer in the center.One of the most common ways to do so is to control one of the squares serving as passage for the King (usually f1 or f8, when Kingside castling).Most of the times it’s worthwhile to sacrifice a pawn in order to keep the King in the center

Try to prevent the opponent from castling

The player, who has an advantage in space, enables greater mobility to friendly pieces and can, therefore, transfer pieces from one side to the other with more flexibility.rookOn the other hand, the player in a more restricted position finds it difficult to maneuver pieces, which might be fatal if they are requested to defend the King.

Dominate as much territory as possible

strategy

Strategy

problemsolving

Problem Solving

creativity

Creativity

3 General Chess principles (Part 4)

Intermittent fasting is a regular schedule of eating and fasting that can help with weight management and preventing/reversing disease. But is it safe?How it works:<ul><li>Switch between periods of eating and fasting</li><li>Research shows it can help with weight management and may even reverse certain diseases</li><li>But it's important to know how to do it safely</li></ul>

What Is Intermittent Fasting?

<ul><li>Intermittent fasting is a type of diet that focuses on when you eat rather than what you eat.</li><li>It involves eating only during a specific time period, such as a certain number of hours each day or only one meal a few days a week.</li><li>Studies suggest that intermittent fasting may have health benefits for your body.</li></ul>

Understanding Intermittent Fasting

Research by neuroscientist Mark Mattson suggests that our bodies are designed to go without food for long periods, just as our ancestors did while hunting and gathering. Through fasting, our bodies can thrive in a multitude of ways, such as:<ul><li>Increasing brain performance by triggering a protective process that produces high levels of brain-derived neurotrophic factor (BDNF).</li><li>Boosting metabolism by reducing insulin levels, stabilizing blood sugar, and improving insulin sensitivity.</li><li>Improving endurance by promoting metabolic health and protecting against age-related diseases.</li></ul>

Intermitent Fasting: The Secret to Boosting Brain Performance

According to experts, it was easier to stay fit 50 years ago in the US. Why? Here are some changes in our habits.
<ul>
 <li>Era of no computers, TV’s turn off by 11pm,</li>
 <li>Smaller portions</li>
 <li>More outdoor activity, exercises</li>
 <li>But now: TV, Internet, Phone - entertainment all 24/7</li>
 <li>No cultural cues to wake</li>
 <li>More people spending time on screen, sitting and snacking</li>
</ul>

Maintaining a Healthy Weight: Then and Now

To intermittently fast, you choose a regular time periods to eat and fast as a lifestyle. Studies shown that it can reverse the effects of overeating and a sedentary lifestyle, possibly reducing the risk of obesity, type 2 diabetes, and heart disease.How to Start?<ul><li>Eat only during an eight-hour period each day and fast for the remainder.</li><li>Eat only one meal a day two days a week.</li><li>Try different intermittent fasting schedules to find what works for you.</li></ul>

How To Start Intermittent Fasting (IF)

The Importance of Skipping Meals and Exercising<ul><li>Intermittent fasting differs from our regular eating patterns as it allows for metabolic switching, where the body uses up its sugar stores and starts burning fat. </li><li>By giving the body a longer period to use up calories from the last meal, intermittent fasting helps trigger the burning of fat stored.</li></ul>

Mattson's Research: Metabolic Switching and IF

<ul><li>Before beginning intermittent fasting, consult your doctor. If approved, you can choose from different approaches. </li><li>One is the daily plan, limiting eating to a 6 to 8 hour window each day. </li><li>Another approach is the 5:2 plan, where you eat regularly five days a week and have one 500-600 calorie meal on the other two days. </li><li>Longer fasts, such as 24 to 72 hours, are also possible. However, research shows that intermittent fasting alone may not lead to significant weight loss.</li></ul>

Intermittent Fasting Plans

<ul><li>Intermittent fasting allows for water, black coffee, and tea during fasting periods, and encourages healthy, balanced eating during feeding periods.</li><li>"Eating normally" during feeding times means avoiding high-calorie junk food, super-sized fried items and treats.</li><li>The Mediterranean diet is a good blueprint to follow, focusing on whole, nutritious foods like leafy greens, healthy fats, lean protein, and complex carbohydrates.</li></ul>

What To Eat During Intermittent Fasting

Did you know intermittent fasting has more benefits than just weight loss?<ul><li>It can lead to a longer life and leaner body</li><li>It can also improve brain function and protect against chronic diseases</li></ul>According to Dr. Mark Mattson, these benefits are due to changes in our metabolism during fasting periods.His research, published in the New England Journal of Medicine, revealed that intermittent fasting can even protect against diseases like type 2 diabetes and cancer.

What are the Benefits of Intermittent Fasting?

Research has found multiple advantages of intermittent fasting, such as :<ul><li>Improved memory.</li><li>Positive effects on heart health, including lower blood pressure and improves resting heart rate.</li><li>Fasting may lead to weight loss while maintaining muscle mass and improved physical performance.</li><li>It has shown potential for preventing obesity and managing type 2 diabetes.</li><li>Individuals under medical supervision have been able to reverse their need for insulin therapy with intermittent fasting.</li></ul>

NowIntermittent Fasting Benefits

Intermittent fasting is a popular weight management method, but it's not for everyone. Before trying it, consult with your doctor first. Some groups of people should avoid intermittent fasting :<ul><li>Children and teens under 18</li><li>Pregnant or breastfeeding women</li><li>People with type 1 diabetes who take insulin</li><li>Those with a history of eating disorders</li></ul>For those who safely follow intermittent fasting, it can be a beneficial lifestyle change with positive outcomes. Remember to talk to your doctor before starting any new diet.

Is Intermittent Fasting Safe?

<ul><li>Intermittent fasting can affect people differently. </li><li>Consult your doctor if you experience unusual symptoms like anxiety, headaches, or nausea.</li></ul>

Intermittent Fasting: Not One Size Fits All

Intermittent fasting involves switching between fasting and eating on a regular schedule. This type of fasting could manage your weight or even some forms of disease through these safe practices.

longevity

Longevity

Intermittent Fasting: What is it, and how does it work?

<ul><li class="ql-align-justify">Obesity is an ever-present epidemic. Kidney specialists define obesity as being overweight to the point that if has negative health consequences. To reverse those negative effects, you must lose weight.</li><li class="ql-align-justify">Dr.Fung notes that most doctors and dieticians prescribe eating fewer calories and burning even more calories originate from food. A calorie is a unit of energy, calculated by burning foods in the lab and and measuring the amount of heat released</li></ul>

1. We Face An Obesity Epidemic

<ul><li class="ql-align-justify">We begin with the history of counting calories. The practice began in the early 1900s with a series of bestsellers that claimed calories were responsible for weight gain. These books advised that the best way to lose weight was to cut calories.</li><li class="ql-align-justify">This idea couldn't be more farfetched. These earlier theories are known as calorie focused diets or caloric diets. They claim that the reasons you can't lose weight are that you eat too much and are lazy.</li><li class="ql-align-justify">In truth, this is far from the case.</li></ul>

2. Don't Focus On Calories

<ul><li class="ql-align-justify">In the late 1970s, fat became the new thing to avoid. Eating too much fat was linked to heart disease and is a key cause of obesity</li><li class="ql-align-justify">Everyone seemed to adopt a low-fat, high carb diet in response to this new finding. the basis of the food pyramid soon shifted to bread, pasta and potatoes. For decades, this high carb diet has been considered the healthier solution. But this is also a mistake.</li></ul>

3.Don't Focus on Fat

"Fat is simply the body's stored food energy. In times of food scarcity, stored food(fat) is naturally released to fill the void. The body does not burn muscle to feed itself until all the fat stores are used. It's crucial to note that... beneficial adaptive changes do not occur in the caloric-reduction diet strategy."

<ul><li class="ql-align-justify">Dr.Jason Fung argues that neither calories nor fat are the main causes of weight gain. Rather, hormones are the primary driver of weight gain. The foods we eat contribute significantly to our hormones. These are also genetic factors in weight gain.</li><li class="ql-align-justify">Hormones regulate your body fat. They control hoe much fat you store, where it gathers, and how your body ends up using it in the future.</li><li class="ql-align-justify">So weight management goes beyond keeping tabs on calories in and out. </li></ul>

4. Focus On Hormones

"Seventy percent of your tendency to gain weight is determined by your parentage. Obesity is overwhelmingly inherited."

<ul><li class="ql-align-justify">Five assumptions underlie "The Calorie Deception"</li></ul><ol><li class="ql-align-justify">The 1st  is that you can cut calories by exercising. This calorie deficit diet is often not sustainable, and most will fail at it. While you are likely not to experience any long-term changes. If you cut incoming calories, you will eventually have to cut the calories you burn.</li><li class="ql-align-justify">The 2nd fallacy is how your metabolic rate is steady. This false idea comes from the common belief that you regularly burn a certain number of calories. But this belief cannot consider all the variables of metabolism.</li></ol>

5. There Are Five False Assumptions About Calories

3.The 3rd  is that we cannot control calorie storage. we assume we can control our eating habits. However our bodies are the primary driving factors in when we eat & how much we consume. But Body fat regulation is automatic like breathing4.The 4th is that fat grows inexplicably. This couldn't be further from the truth. Nothing in our bodies happens by accident. Hormones control everything5.The 5th assumptions is all calories are alike. Proteins, fats & carbs all contain calories & your body uses these building blocks in different ways &  stimulates different hormone contributing to obesity

<ul><li class="ql-align-justify">Hormonal imbalance is responsible for obesity</li><li class="ql-align-justify">Hormones are molecules that deliver messages to cells. An example is insulin, which lets cells know when to take glucose out of the blood and use it as energy</li><li class="ql-align-justify">High Insulin levels encourage fat storage, while low levels are responsible for fat burning. Also when your insulin level is high over an extended period, your body is likely to store more fat. It's possible to gain weight simply by prescribing you insulin. The hormone is powerful enough to outweigh what you eat. Too much insulin over period will likely make you obese and unhealthy.</li></ul>

6. Hormone Imbalance is to Blame for Obesity

<ul><li class="ql-align-justify">Social factors make it harder to lose weigh. The food industry influences you through "triggering messaging".</li><li class="ql-align-justify">Big companies make money by selling you profitable food. It doesn't matter whether it is healthy or not.</li><li class="ql-align-justify">The food industry has three myths, The first is that snacking is good for health. The second is that breakfast is the most important meal of the day. The third is that adding fruits and vegetables to your diet makes it healthy. Big companies design these myths to help them sell their products.</li></ul>

7.Social Factors Contribute to Obesity

<ul><li class="ql-align-justify">There is a link between socioeconomic status and obesity. States with the highest poverty levels also have the highest levels of obesity. The reason is that the cheapest and most filling foods are often refined carbohydrates. These are cheapest because there are agricultural subsidies for corn and wheat growers. This amounts to state-sponsored obesity. It targets the poorest and most vulnerable members of society.</li></ul>

"There is simple answer to the question of what to eat at snack time. Nothing. Don't eat snacks. Period. Simplify your life."

<ul><li class="ql-align-justify">Carbohydrates drive up blood sugar, which increases insulin levels. Over time these high amounts of insulin lead to increased fat storage and ultimately weight gain.</li><li class="ql-align-justify">Sugar is the chief villain. Its most common forms are glucose and fructose. Glucose drastically drives up blood sugar levels. Your body is then forced to churn out more insulin, which contributes to sugar getting into the cells. Fructose has a different effect. It goes directly to the liver instead of being stored in the cells. The liver then breaks the fructose down and stores the excess as fat. The result is often a fatty liver.</li></ul>

8. Carbohydrates Are the Secret Assassin in Our Diets

<ul><li class="ql-align-justify">Insulin resistance causes your body to produce more insulin, creating a significant spike in insulin levels. The effect is an even greater storage of fat in the liver and an even greater insulin resistance.</li><li class="ql-align-justify">This is a vicious cycle, where your liver constantly fights for its life due to your carbohydrate intake. The remedy is to reduce sugar in your diet. This will lower your insulin levels, ultimately causing significant weight loss.</li><li class="ql-align-justify">You do not have to cut out the carbs altogether. Some carbohydrate containing foods can be healthy choices. These include eggplant, kale, spinach, carrots, broccoli</li></ul>

<ul><li class="ql-align-justify">Don't assume you can eliminate sugar in your diet. You can introduce healthier options and target the unhealthiest foods to get rid of.</li><li class="ql-align-justify">The glycemic index helps identify good carbs and bad carbs. When a carb has a high glycemic index and load score, it is likely to have the greatest impact on your blood sugar. Ultimately, this means greater insulin levels.</li><li class="ql-align-justify">Avoid high-glycemic foods like white bread, processed cereals, soft drinks and candy. Substitute for low glycemic index foods like vegetables and some fruits.</li></ul>

9. Know Which Carbs to Target

<ul><li class="ql-align-justify">All diets work and fail in equal measure. They fail because weight loss is not permanent. For weight loss to be permanent, you have to lose weight until you reach your body's set weight. In essence, this then resets your brain's 'fat thermostat.'</li><li class="ql-align-justify">To lose weight:</li></ul><ol><li class="ql-align-justify">Reduce added sugars, simple carbs and highly processed grains.</li><li class="ql-align-justify">Make proteins 30% of your total calories.</li><li class="ql-align-justify">Consume natural fats.</li><li class="ql-align-justify">Increase your consumption of fibre and vinegar.</li></ol><ul><li class="ql-align-justify">But this is only one part of the solution. By the time you become obese, your body has likely already had long term insulin resistance.</li></ul>

10. Learn the Complete Solution to Obesity

"Natural unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard."

<ol><li class="ql-align-justify">Don't focus on calories or fat to lose weight.</li><li class="ql-align-justify">Carbohydrates, particularly sugar are responsible for excessive weight gain.</li><li class="ql-align-justify">The food industry is partly responsible for the increase in obesity</li><li class="ql-align-justify">Hormones particularly insulin are responsible for weight gain an are integral to weight loss.</li><li class="ql-align-justify">Low-carb, mid-protein diets are best for losing weight.</li><li class="ql-align-justify">Fasting is crucial in keeping insulin at optimum levels</li><li class="ql-align-justify">Substitute added sugars, processed foods, and simple carbs with healthy fats, fibres and vinegar.</li><li class="ql-align-justify">Avoid high-glycemic foods like white bread, processed cereals and soft drinks</li><li class="ql-align-justify">Snacking is not good. </li></ol>

Key Takeaways include:

The Obesity Code is a timely read that offers insight into the obesity epidemic. It delves into the current myths of weight loss and offers incredible insights into factors that lead to obesity. This book is a step-by-step guide on losing weight and rebooting your health.

FROM NEW YORK TIMES BESTSELLING AUTHOR DR. JASON FUNG: The landmark book that is helping thousands of people lose weight for good. Harness the power of intermittent fasting for lasting weight loss. Understand the science of weight gain and insulin resistance. Stop suffering and ditch calorie counting, yoyo diets, and excessive exercise. In this highly readable book, Dr. Jason Fung, long considered the founder of intermittent fasting, sets out an original theory of obesity and weight gain. He reveals that everything you've been told about how to lose weight is wrong: weight gain is driven by hormones, and only by understanding the effects of insulin and insulin resistance can we achieve lasting weight loss. Dr. Fung shares five basic steps to controlling your insulin for better health. And he explains how to use intermittent fasting to break the cycle of insulin resistance and reach a healthy weight—permanently.

habits

Habits

Jason Fung

The Obesity Code

Pawn moves should be restricted during opening, because the time involved in these moves could be applied to develop another piece.Generally, moving pawns is suitable when the player aims to open diagonals for the Queen or Bishops or occupy the center.

Don’t make unnecessary pawns moves during opening

A check that can easily be defended by the opponent is unnecessary.Most of the checks during opening can easily be defended by moves that favor development.

Don’t check if not necessary

An open position always favors the flock with more pieces in play and, therefore, should only be provoked by those with a developing advantage.pawn

Do not open the position if you are late in development

entertainment

Entertainment

3 General Chess Principles (Part 2)

Fasting plays a pivotal role in gut health by giving the digestive system a much-needed break, allowing for the repair and regeneration of the gut lining. This pause in digestion can lead to improved nutrient absorption, a balanced gut microbiome, and a reduction in inflammatory gut issues, contributing to overall digestive wellness.

Renewing the Gut: The Healing Powers of Fasting

Regular fasting contributes to significant cardiovascular benefits, including lower blood pressure, decreased cholesterol levels, and reduced inflammation. These changes help in mitigating the risk factors associated with heart disease, promoting a healthier heart and circulatory system.

Heart Health Boost: Fasting's Cardiovascular Benefits

Fasting initiates cellular processes that not only help in breaking down and eliminating damaged cells but also play a crucial role in protecting and maintaining muscle protein. Activation of certain genes during fasting periods ensures muscle integrity and function, countering the misconception that fasting leads to muscle loss.

Preserving Strength: How Fasting Protects Muscle Protein

Emerging research suggests that fasting can lower the risk of developing certain types of cancer. By reducing insulin resistance and inflammation, fasting creates a less favorable environment for cancer cells to grow and proliferate. Additionally, it may enhance the effectiveness of chemotherapy by making cancer cells more susceptible to treatment

Fasting and Cancer Risk: A Preventive Approach

Fasting can lead to better skin quality by promoting detoxification and reducing inflammation, which are key contributors to acne and other skin conditions. The autophagy process triggered by fasting helps in clearing out damaged cells, resulting in clearer, more vibrant skin.

Glowing from Within: Fasting for Enhanced Skin Quality

Successful fasting requires more than just determination; it requires strategy. Starting with shorter fasts, staying hydrated, understanding when to break a fast, and listening to your body are crucial steps. Incorporating nutrient-rich foods during eating periods ensures that your body receives the essential vitamins and minerals it needs, making the fasting process both effective and sustainable.

Mastering the Fast: Key Advice for Effective Fasting

I’ve known this YouTuber for quite some time, and their videos have always been quite informal. You might stumble upon some interesting facts if you explore their channel!

Check out these incredible health benefits of fasting, and learn why these effects of fasting occur. 

For more details on this topic, check out the full article on the website:
➡️ https://drbrg.co/3RwChJk
➡️ https://drbrg.co/3UhKfqY

More Videos on Dawn Phenomenon: 
▶️ https://youtu.be/12njrfrfMg4
▶️ https://youtu.be/GeekUj-JHWI

Growth Hormone and Fasting: 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

Download Keto Essentials
http://bit.ly/2DH0d6o

Timestamps 
0:05 Fasting explained 
0:38 Effects of fasting after 12 hours 
1:21 Effects of fasting after 18 hours
2:37 Effects of fasting after 24 hours
6:23 Effects of fasting after 48 hours
6:54 Effects of fasting after 72 hours
7:24 How to get these incredible effects of fasting

In this video, we’re going to talk about what happens on the inside of your body when you’re fasting. 

There are a lot of beneficial effects of fasting on the body. Over a long period of time, the human body has developed and adapted to starvation. However, our bodies have not adapted to frequent eating. 

What happens when we fast?

Effects of fasting after 12 hours—There is a spike in growth hormone.

Growth hormone is involved with:
 • Anti-aging 
 • Fat burning 
 • Healing joints
 • Protein synthesis 

Effects of fasting after 18 hours—You develop autophagy.

Autophagy is involved with:
 • Recycling old and damaged proteins as well as microbes
 • Decreased amyloid plaquing 

Effects of fasting after 24 hours—You really start to deplete your glycogen reserve and run on ketones. 

Benefits of fasting after 24 hours:
 • Decreased hunger
 • Decreased cravings 
 • Increased antioxidant reserve
 • Increased oxygen 
 • Better fuel efficiency 
 • Decreased inflammation 
 • Gut healing 
 • Improved cardiovascular function 
 • Improved cognitive function 

Effects of fasting after 48 hours:
 • Stimulate stem cells
 • Decreased risk of cancer/tumors 
 • Make more mitochondria 

Effects of fasting after 72 hours—Do periodically 
 • More stimulation of stem cells 
 • Better immune function

How to get these incredible effects of fasting:

 • Do intermittent fasting on a regular basis
 • A good average pattern of intermittent fasting is doing 18 hours of fasting with a 6 hour eating window
 • Do periodic prolonged fasting to achieve additional fasting benefits 
 • Take minerals during fasting (water along with nutrients ) 
 • Exercise in the mornings 
 • You may have increased LDL (This may not be something to worry about)

Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. 

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media. 
 
Follow us on FACEBOOK: fb.me/DrEricBerg
 
ABOUT DR. BERG: http://www.drberg.com/dr-eric-berg/bio
 
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988.  His use of “doctor” or “Dr.” in relation to himself solely refers to that degree.  Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only.  It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation.  It does not create a doctor-patient relationship between Dr. Berg and you.  You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.  

Thanks for watching! I hope this video helps you better understand what really happens during fasting.

Dr. Eric Berg DC, age 58, discusses the truth about getting healthy and losing weight. Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. He is the director of Dr. Berg's Nutritionals, and a best-selling amazon.com author. 

His book, The Healthy Keto Plan describes specific strategies on doing the healthy version of the ketogenic diet as well as intermittent
fasting. He has conducted over 4800 seminars on health-related topics and trained over 2500 doctors world-wide in his methods. Dr. Berg breaks down confusing complex health topics into easy to understand, usable knowledge. 

For more information, go to our website at www.drberg.com or call customer service at 703-354-7336. Much of the details of Dr. Berg's program is in his exclusive membership site at: https://www.drberg.com/exclusive-membership

By:
Dr. Eric Berg
4501 Ford Avenue
Alexandria, VA, 22302
703-354-7336

Dr. Eric Berg DC

The Truth About Fasting: What Really Happens to Your Body?

The main goal of the opening is to develop pieces and reach castling as quick as possible.Opening is complete when one or both players have their Rooks connected. The player, who finishes the development first, gains the initiative.

Rapidly Develop All Pieces

While Bishops can control several squares from their original position, if there are no pawns obstructing their way, Knights dominate only their neighbour squares and take longer to reach the opponent’s field, because they are less mobile pieces.

Develop Knights before Bishops

Try to place your pieces at the best possible position at the first move.It is a waste of time to move the same piece more than once during opening and it may cost you the initiative in the game.

Don’t move the same piece twice during opening

3 General Chess Principles

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