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SHOULD YOU CONSIDER INTERMITTENT FASTING


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 06 May 2014

The Case Against Intermittent Fasting

The concept of Intermittent Fasting is incredibly popular these days. Some would even call it a trend. But there are many exercise, nutrition, and medical professionals that aren't all that impressed by the lifestyle technique. They argue that there are downsides to Intermittent Fasting which limit its potential benefits, and that it may fall out of favor in the near future.

These professionals do recognize that rearranging one's eating patterns in such a manner can encourage weight loss, but argue that for many people that it may be unsustainable, there are non-negligible health risks, and the practice holds no special benefit for those looking to maintain or enhance their athleticism.

Little Agreement on the Correct Way to Engage in Intermittent Fasting

One of the things about Intermittent Fasting is that it seems that everyone that recommends Intermittent Fasting, whether they be professionals or simply advocates, has their own particular take on the regimen. Some call for fasting during daylight, others recommend to eat only during a four or eight hour period of the day, and still others recommend taking entire day off from eating. There are some proponents that consider intermittent fasting to mean only eating when you truly are hungry.

Just as Intermittent is interpreted in a variety of ways, so is Fasting. Some people recommend going completely without food during the fast. Others believe that you should only drink protein shakes or stick to berries and veggies during the fasting portion of your day. As you can see, there is no clear consensus regarding what Intermittent Fasting really means.

In global society, there are many religions and cultures that engage in fasting as a spiritual act, but among animals, there is little evidence that other mammals fast for any reason except for illness. In many cases, animals that are sick will even eat particular plants like grass to purge their systems.

Intermittent Fasting is Not a Natural Animal Behavior

The core basis for Intermittent Fasting as a practice originally comes from animal research. There is evidence that Intermittent Fasting can be good for male animals in some ways, because it enhances reproductive characteristics, but for female animals, the same process can limit fertility.

The process of Intermittent Fasting in animals studies induced the females to sleep less, become unnecessarily alert, and limited their ability to menstruate. Researchers hypothesize that the reason why these changes take place is that their bodies are emphasizing traits that will aid them in seeking food.

Health Issues Related to Intermittent Fasting

Although there are many that firmly stand behind Intermittent Fasting, there are other people that have experienced temporary physical and psychological symptoms from their use of the technique. The following are some issues that people that undergo Intermittent Fasting experience:

  • Sleeping issues, predominantly in women. These issues are caused primarily by the stimulation of hypocretin neurons which encourage the body and mind to stay awake.

  • Others admit to highly increased coffee consumption to deal with their fasting. This overwhelming use of coffee can lead to circadian rhythm issues, Hormone Imbalance, and significant adrenal fatigue.

  • Many dieters experienced an increased fixation on the foods that they deny themselves. This also leads to a component increase in anxiety.

  • Women often experience a variety of Hormone Issues from extended Intermittent Fasting, including menstrual irregularities, fixation on self-image, changes in metabolic activity, and acne.

It should be noted these symptoms are highly associated with the severity of the Intermittent Fasting, and that other, more limited forms of Intermittent Fasting will produce fewer of these negative symptoms. Also, these issues are more related to long term Intermittent Fasting, and certain diet plans may be able to usefully utilize Intermittent Fasting as a means to lose weight.

Those that argue against Intermittent Fasting believe that there are other methods that can more effectively extend longevity in the long term, and can help enhance muscle mass and energy at the same time. The following are five reasons why Intermittent Fasting may not be the lifestyle that you're looking for:

One: Peak Cognitive and Physical Performance Rely on Regular Meals

The Human body relies on normalized feeding patterns in order to sustain energy and physiological capacity. Intermittent Fasting can lead to Hormone Imbalance issues which lead to fatigue, deteriorated focus, and changes in base hormone patterns. Also, the body relies on amino acids to sustain and build muscle, and if you drain your body of these amino acids, your body may start to break down muscle to meet the needs of the rest of the body.

Intermittent Fasting in the short term appears to have a balancing impact on these same factors, however, and may be beneficial as a means to lose weight and reset the body. In the initial period of Intermittent Fasting, men tend to experience increased cognitive function, boosted alertness, and there is even evidence that the experience even promotes healthier insulin production. As we mentioned previously, these benefits are less pronounced among women, and come with some potentially negative side-effects.

For men that are overweight, Intermittent Fasting can be a highly effective means to re-balance the body, especially in the short term, but for men that are already thin and looking to promote enhanced athletic ability, the benefits of Intermittent Fasting are limited.

This is primarily because asymmetrical eating pattern can lead to blood sugar issues and insulin spikes. Over time, this can cause the circadian rhythm, neurotransmitter activity, and hormone production to get out of sorts.

Many nutritionists and fitness experts recommend using a Paleolithic diet to accentuate many of the positive aspects of Intermittent Fasting while avoiding the negative aspects. A Paleolithic diet encourages healthy Insulin Balance, and provides a dependable stream of amino acids which aid metabolism, cognition, and muscle building.

A diet which revolves around healthy fats and high protein while limiting carbohydrates, with small meals consumed five to six times per day is one of the best ways to keep your body working and your metabolism pumping. This helps energy levels, muscle health, and cognitive ability, while also keeping blood sugar in check and promoting enhanced longevity.

Two: Regular Protein Consumption Necessary For Muscle Building Protein Synthesis

It is important to recognize that there is a significant difference building muscle and sustaining muscle. If you don't get your body the protein that it needs, you stand to lose muscle mass. It is very easy to design an Intermittent Fasting diet that prevents loss of muscle mass, but the issue is that Intermittent Fasting is not an ideal method for growing and enhancing muscles.

Again, if you are interested in losing weight, Intermittent Fasting may be a valid option, but if you are looking to enhance lean muscle and longevity from a healthy weight, other options are likely more beneficial. There is a body of research out there that explains exactly why Intermittent Fasting is not ideal for muscle development.

There are a lot of chemical processes that happen when your body builds muscles, and there are a number of important ingredients to make it happen. To build muscle optimally, the body needs a steady stream of hormones which promote anabolic activity, proteins and amino acids which supply the body's anabolic needs, and strength training which stimulates the use of these ingredients. If every ingredient is not available, it makes it very difficult to build muscle.

A study released in 2010 exemplifies this clearly. In this study, male participants were placed on a caloric-restriction diet, but still obtained high levels of protein each day1.5 grams per kilogram by weight. In spite of getting the necessary protein to build muscle, they still experienced a decline in muscle-building power because they weren't consuming enough calories.

Overall, this led to a loss of one kilogram of lean muscle mass in ten days. If the body isn't getting all of the nutrients that it needs, it will convert consumed protein into other products to meet the body's needs, to the deficit of the muscles.

Other studies show the benefits of multiple modest meals per day. In one particular study, athletic men performed anaerobic lower body exercise routines and consumed proteins in three experimental patterns dependent upon their group. One group took two doses of forty grams every six hours, a second group took twenty gram doses four times daily every three hours, and the third group took a ten gram dose every hour and a half eight times daily. The group that experienced the most enhanced protein utilization was the group which took twenty gram doses.

A final study examined how taking protein before bed affected protein synthesis. Researchers found that young males that consumed forty grams of protein before falling asleep experienced a 25% boost in protein utilization. In this study, participants worked out in the evening, consumed protein, and went to bed. The benefits continued to take place even overnight.

The opposite result is seen in studies mimicking the effects of Intermittent Fasting. In one study, conducted over the course of three days, young males ate twice per day with a twelve hour space between meals. Instead of building muscle, these patients burned the protein they consumed for energy, whereas men that consumed five meals per day utilized protein for protein synthesis.

It's important to note that this was only a three day study, and does not necessarily characterize how the body eventually adapts to regular Intermittent Fasting. Nutrition experts caution older men and women from engaging in Intermittent Fasting, because of issues related to sarcopenia and loss of muscle mass.

The line between protein burning and protein synthesis is finer than one would assume. Building muscle depends on supplying your body with a healthy diet, and giving your body the nutrients that it needs in the periods after physical activity. If you do not provide your body the necessary building materials, you slow down your body's recovery and slow down the rate at which your body synthesizes muscle.

Three: Adrenal Stress and Intermittent Fasting

The body eventually adapts to a pattern of Intermittent Fasting, but in the short term, the abrupt change in dietary patterns can have a significant impact on the way that your body functions, and can interrupt your circadian rhythm. The body will eventually get over adrenal fatigue over the course of an extended period of Intermittent Fasting, but there are other methods that can impact body composition in a more effective manner.

One study involving Islamic athletes shows the impact of short term fasting on athletic performance. In athletes that fasted during the day for Ramadan, the act of fasting led to higher levels of fatigue. It also contributed to reduced anaerobic performance and strength. Over the course of Ramadan, the athletes lost an average of 0.65 kilograms of fat and 1.8% of their total mass.

To date, there are no significant studies regarding the long term impact of Intermittent Fasting among athletes, but researchers hypothesize that it has a negative impact on physical output based on the scientific understanding of overtraining.

Going a long time without eating encourages the activation of hormones known as catecholamines. If this pattern is sustained for an extended period of time, it can lead to adrenal fatigue, and reduces the responsiveness of the adrenal glands. This modifies the metabolism, the priorities of the central nervous system, and leads to chronic fatigue.

All in all, engaging in Intermittent Fasting for brief periods of time has the impact of inhibiting physical performance. Engaging in it for an extended period can impact the body's homeostasis and can cause adrenal fatigue. It should be noted that these ideas regarding Long Term Intermittent Fasting are not fully tested, and the body may have some adaptive ability which has not been fully explored in the academic literature.

Four: Healthy Blood Sugar and Insulin Levels Depend on the Content of Your Diet More than the Timing of Your Meals

Intermittent Fasting and other similar eating patterns do have an effect on blood sugar and insulin. To date, the body of medical knowledge is still being fleshed out, and results are not fully conclusive. It appears that Intermittent Fasting has a positive influence on male Insulin Health under many circumstances, while women tend to experience more negative consequences.

If you are overweight or obese, Intermittent Fasting seems to have an overall-positive influence on Insulin Sensitivity, but many nutrition scientists do not believe that Intermittent Fasting is a long-term, sustainable diet plan because of the potential impact that it has on other issues, such as blood pressure. The same is believed with regard to caloric restriction.

This doesn't mean that Intermittent Fasting helps balance Insulin for everyone, however, and its benefits may be limited even among the overweight. In one piece of research released in PLOS One, researchers compared glucose and insulin levels over the course of three days among two groups: One group ate five meals per day at regular intervals, and the other engaged in Intermittent Fasting. Both groups consumed a diet consisting of 15% protein, 30% fat, and 55% carbs.

Researchers found that participants in the Intermittent Fasting group experienced more significant variation in their insulin levels through the course of the day, which is considered one of the factors which encourage Insulin Resistance over time. It should be noted that the body may adapt to Intermittent Fasting over time, which may balance out these issues with Insulin. Low-carb diets (Paleo Diets recommend around 40% carbs, for example), may also balance out these Insulin issues as well.

Rather than focus on when you eat, however, the best way to control your blood sugar is simply to scale back on your consumption of high glycemic carbohydrates. For example, one study consisted of three groups: One group ate six low-carb, high protein meals daily, a second group ate six high-carb meals daily, and a third group ate three high-carb meals daily.

Glucose levels were the lowest in the high-protein meal and highest in the six high-carb meal group. On the other hand, Insulin levels remained equivalent in both experimental groups that consumed high-carbs. The high-protein group experienced healthier Insulin levels.

In order to promote optimal Insulin sensitivity and utilization, it's more important to engage in a diet consisting of the conscientious use of low-glycemic carbohydrates, healthy fat, and protein, than to alter your eating patterns. Smart and consistent eating patterns are a positive influence, however.

Five: Intermittent Fasting Affects Natural Rhythms and Hormone Balance

One of the most potentially disruptive impacts of Intermittent Fasting is in regard to circadian rhythm and hormone balance. All of the important metabolic and anabolic hormones that our body produces are interrelated with one another, including Human Growth Hormone, Testosterone, Insulin, and Adrenal Hormones. This delicate interplay of hormones is known as the Hormone Cascade.

This means that when you have an issue with one particular hormone, all of your hormones can be affected in their own ways. Hormone Imbalance can lead to a wide variety of negative health conditions, including infertility, loss of muscle mass, weight gain, reduced metabolism, increased inflammation, sleep disruption, fatigue, and inhibited immune function.

There is evidence that Intermittent Fasting contributes to this hormone imbalance. In one particular study, participants stuck to an assigned diet eight weeks, either eating once per day or three times per day. At the conclusion of the study, participants that ate once per day lost an average of two kilograms of fat more than the opposing group. On the other hand, they also experienced heightened blood pressure, which is an indication of changes in the circadian rhythm.

Also, cortisol levels before consuming their single meal were nearly half of their normal levels. This suggests that the subjects were experiencing abnormal day-night hormone cycles. It is true that cortisol levels are important to control for optimal health, but normally, cortisol levels increase naturally as a result of hunger and drop in response satiation. Abnormal cortisol patterns are a indication of adrenal fatigue.

Of course, based off of this evidence, there may be particular forms of Intermittent Fasting that do not impact Hormone Balance so severely, and also, a responsible diet plan may mitigate the impact of this Hormone Imbalance. In the case of this study, however, a one-meal-per-day diet plan negatively impacted the health of the patients, overall, as a result of the impact on cortisol and the Circadian Rhythm.

Muscle Building and Weight Loss Tips

So, severe Intermittent Fasting can help you lose weight, but you would likely benefit from other methods. You can potentially increase your risk of illness and fatigue, and you can inhibit your body's self-regulating ability. The following are some recommended tips for men and women to consider rather than turning to Intermittent Fasting:

  • Eat five or six meals each day. Choose whole foods, limit processed foods, and eat healthy fat, a lot of protein, and limit your carbs.

  • Respect your food, but do not rely on it as a reward.

  • Don't abuse stimulants like coffee to help you keep your mind off food.

  • Find an eating pattern that works for you and does not cause undo stress on your mind or your body.

  • Eat lots of different kinds of food to ensure you get the nutrients you need.

  • Combine your diet and your exercise regimen to maximize results

  • Drink lots of water. Water is an essential component for muscle synthesis.


JUICING PROS AND CONS


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 12 April 2014

Juicing Pros and Cons

by Dell Allen

Juicing machines, books about juicing - even juice bars - are starting to pop up all over the place. And the claims made about juicing are amazing, enticing, and provocative. People in the developed world eat far too few fruits and vegetables (and way too much processed and junk foods), and juicing can make up for that by making it possible to get the food value of many, many servings of fruits and vegetables in a single glass. The proponents of juicing - which involves removing all or almost all pulp and fiber from these foods and making them into a drinkable "juice" - have said that drinking these juices allows greater nutrient intake and density, more exposure to antioxidants (which can retard the aging process), can kill pain, and reduce the need for medication. What's the real story?

Pros of juicing:

1. Some people simply don't like to eat fruits and vegetables. So they avoid them as much as possible, missing out on a lot of good basic nutrition and trace elements. Such people also tend to fill up on other foods to compensate, which in some cases can lead to excessive calorie intake, weight gain, and nutritional imbalance. Juicing can make it quick and simple to get many servings' worth of vegetable or fruit goodness in a single quickly-prepared glass. For example, it's quite possible for a large serving of juice to contain all the enzymes, calories, water, trace elements, and natural sugars from five full pounds of fruits and vegetables. Can you imagine trying to eat five pounds of anything for breakfast - and succeeding? I didn't think so.

2. Not only are the "juiced" nutrients more densely packed than they are in the whole fruit or vegetable, but for many people juicing is easy and fun and encourages them to try out new and potentially healthy additions to their diets that they wouldn't have tried otherwise. There are now a huge number of juicing recipes that you can find on the Internet, and thousands of other juicing enthusiasts have discovered combinations that, they say, make the most prosaic of veggies taste delightful. And, whatever recipes you might find, you can add your favorite ingredients to the blend and find the mix that's just right for you!

3. It's possible to add protein to the mix for more complete nutrition and even better flavor. Some high-protein ingredients are yogurt, flax seed, peanut butter, finely ground nuts, and almond milk.

Cons (and things to watch out for):

1. Juiced fruits and vegetables can go bad very quickly. The same good stuff that your body craves is attractive to microorganisms too. And juiced veggies and fruits don't have the chemical preservatives that processed foods and drinks do, so they start to rot almost immediately. So, to prevent your new juice blend from going bad, make sure and make just enough for you and your family to drink that same day (and immediately freeze whatever portion you're going to drink later). In fact, for maximum freshness it's best to make just enough to consume right there on the spot (and make sure your sources, like your farmers' market or grocery store, provide absolute freshness too). Frozen juice can keep its full food value for up to three days.

2. Though juicing fanatics might regard this as blasphemy, consider blending (yes, in a common kitchen blender) instead of juicing on some occasions. Blenders retain the fiber, unlike juicers which remove it. And fiber is very, very good for you. So why eliminate all of it, all the time? Fiber adds bulk and helps fill you up too (especially important if you're trying to lose weight).

3. Be very skeptical of "too good to be true" claims: they probably are "too good" and "not true." High-pressure sales of juicing products, even sometimes with celebrity endorsements and multi-level marketing, accompanied by claims of "total life-changing" or "cheating death" experiences, should make you leery. These kinds of sales pitches are almost always linked with wildly overpriced juicing products. And you should discount claims that you ought to avoid solid food and subsist only on juice; that could lead to serious nutritional deficiencies. Claims that juicing gives you more nutrients than you'd get from eating the same foods whole (because, supposedly, the fiber that juicing removes "gets in the way" of absorption) are also suspect, and decrease the credibility of those making them.

4. Look around the major online marketplaces like Ebay and Amazon to see what price ranges the different kind of juicing supplies are falling into these days. Then you'll know what's out there and how much it usually costs if you decide to explore the many juicing specialty sites that are online these days.

5. Don't neglect health and juicing discussion forums on the Internet. There you can find uncensored and (usually) unbiased personal stories and reviews by those who've tried juicing and juicing products.

6. If you concentrate your juicing efforts mainly on fruits (and many do), you'll be getting a lot of sugar in your diet, and that can add up. Try to strike a balance between fruits and vegetables. (And nutritionists recommend varying the colors of the foods you choose, too, to get a good mix of nutrients.) These days, there are many sites on the Internet which give calorie counts for almost any conceivable food. Remember, you're in charge, and you're doing this to take control of your own nutrition, so take the job seriously and do the research.

7. Make sure and thoroughly clean your juicer after each use. The bad bacteria that can make your juice start to go bad after sitting out for even as little as half an hour also start working - just as fast - on the food residues and particles in all the nooks and crannies of your juicing machine. You don't want to be adding this morning's bacteria population to this evening's juice! Also wash all utensils, wash the fruits and vegetables themselves to remove any dirt, pesticides, or bacteria, and also keep all your implements and cutting boards scrupulously clean at all times.

Bottom line: Juicing doesn't give you anything that eating non-juiced whole veggies or fruits wouldn't give you. And there's a lot of healthy fiber that you don't get if you just consume juiced fruits and vegetables - the juicing process removes it all. But, if you already have enough fiber in your diet, and if you have historically been doing very poorly at eating a healthy number of servings of these essential foods, then juicing can be an easy way to ramp up your consumption of some of the healthiest foods you can eat, and you can have a lot of fun in the process! Just don't go too hog wild on the fruits and ignore the vegetables, since many fruits have a high sugar content that can lead to weight gain and other problems if carried to excess. Juice away!

REFERENCES

Nguyen, Anna. "Juicing for Health and Weight Loss," WebMD, http://www.webmd.com/diet/features/juicing-health-risks-and-benefits, retrieved April 5, 2014.

O'Neil, C.E., et al. "100% Orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults," National Health and Nutrition Examination Survey, 2003-2006. Nutrition Journal. 2012;11:107

Duyff, R.L., American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, NJ: John Wiley & Sons; 2012.

Rampersaud, G. "A comparison of nutrient density scores for 100% fruit juices," Journal of Food Science. 2007;72:S261


THE TRUTH ABOUT THE ZONE DIET


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 15 March 2014

The Truth About the Zone Diet

One of the most effective ways to safeguard your health, live longer, and alleviate the impact of aging on your body is to eat a good diet. The Conscious Evolution Institute offers strong diet and nutrition plans in combination with our various Hormone Replacement Therapy options in order to help you maximize the potential benefits of therapy. The Age-Free Zone Diet is one of many viable diet options if you are looking to improve your health and reduce your risk of a number of Age-Related Medical Conditions

Age-Free Zone Diet

This diet was created by a man named Doctor Barry Sears. The goal of this diet is to simultaneously help you lose weight and help you live an optimized life full of vitality. The central premise of the Age-Free Zone Diet is that there certain factors which contribute to the aging process which can be controlled, and that four of the factors which speed up the aging process the fastest are free radicals, cortisol, blood glucose, and insulin. The goal of this diet is to control and reduce the levels of these Aging-Associated Factors through lifestyle and diet so that you can balance them in order to significantly reduce your mortality risk.

Zone Diet Overview

  • Goal of the diet is to balance hormone levels in order to slow down aging

  • Calorie-restricted diet high in protein and low in carbohydrates

  • Involves the use of diet supplements

Who Should Consider the Zone Diet?

This diet is best for individuals that love meats like chicken, fish, and pork, and also for individuals that don't feel that they can completely restrict their carbohydrate consumption but would be able to limit their consumption modestly.

Who Should Not Consider The Zone Diet?

This diet is not suitable for individuals that need to limit their protein consumption, such as individuals with kidney problems. If you have Type-Two Diabetes, you should discuss this diet with your physician before initiating your plan because most medical professionals recommend eating slightly more carbohydrates than are allowed in this diet.

The Specifics of the Zone Diet

This diet is not explicitly designed as a plan to lose weight, but caloric-restriction plays a significant role in the diet, making it also effective for people that want to lose weight. Sears is a fan of caloric restriction because he is of the opinion that restricting calories is an effective means to limit the impact of aging even in individuals at a healthy weight.

The Age-Free Zone Diet is a combination of lifestyle changes and diet, which combine in an effort to optimize health and wellness. The three primary factors of this health plan are dieting, moderate physical activity, and meditation.

Although lifestyle choices play a big role in this diet, the primary focus of the plan is scaling back calories consumed in the daily diet by avoiding simple carbs and limiting total carb consumption. By tightly controlling the consumption of carbohydrates, the body does not rely so heavily on insulin, which is responsible for converting carbohydrates into glucose.

In addition to controlling insulin, the diet plan also impacts the balance of a number of different hormones, including Melatonin, DHEA, Testosterone, Human Growth Hormone, Progesterone, Estrogen, and Thyroid Hormone, all of which are important to maintain properly in order to optimize one's health. In men, for example, efforts are made to optimize Testosterone and Human Growth Hormone Secretion and to limit DHEA and Estrogen Levels in the body.

How Does the Zone Diet Slow Down the Effects of Aging?

Based upon the theory behind this diet, Caloric Restriction is an effective means both to lose weight while also limiting the negative impacts of elevated Insulin and Blood Sugar. Living by this health plan also limits the impact of Free Radicals on health. Free Radicals are the byproducts of oxygen reactions in the body which can damage cells if not controlled effectively.

Sears does not recommend severe caloric restriction, however. The goal of his diet is to intake just enough carbs to function optimally without experiencing unnecessary side-effects of over consumption. Maintaining these limited-yet-optimal levels will still give your body all the energy it needs to sustain itself effectively while also keeping Insulin, Glucose, and Free Radicals in check.

A high-protein, low-carb diet is the central feature of this diet plan, but the Zone Diet also involves the use of anti-aging supplements and antioxidants. In spite of these recommendations, Sears insists that exercise and foods play the most significant role in balancing hormone production in order to enhance longevity.

How is the Age-Free Zone Diet Organized?

The Zone Diet takes a common approach to stimulate metabolism: spreading out meals and snacks throughout the day. In the case of this particular method, the dieter will ideally eat breakfast, lunch, and dinner with two snacks distributed between meals. Every meal will involve four courses per meal for men, and three courses per meal for women. Each meal will have one source of fat, one source of carbohydrates, and one source of protein. This diet plan even comes with a diet cookbook which provides fourteen days worth of meals as well as a number of additional, helpful recipes.

To provide a more clear vision of what you can expect from your meals with this diet, breakfast might involve fruit salad, low-fat cheese, and soy patties. Lunch would involve reduced-fat cheese, turkey breast, lightly dressed tossed salad, and a fruit choice. An example of a Zone Diet Dinner would be grilled fish, grapes, green beans, and tomatoes topped with olive oil and Parmesan cheese.

In addition to meal plans, the Age-Free Zone Diet Book will provide you with examples of a number of quality choices for your meals and snacks in general, and provide you with knowledge needed to maintain a healthy diet.

The Rules of the Zone Diet

  • Eat within an hour of waking up.

  • Never wait for longer than five hours between meals and snacks. Eat something light even if you aren't hungry.

  • Every snack and meal should involve protein.

  • Place an emphasis on vegetables and fruits and make strong efforts to cut back starches, grains, pastas, and breads.

  • Never skip snacks.

  • Consume at least sixty four ounces of healthy drinks every day.

  • Always have a small snack a half-hour before physical exercise.

How Do Nutrition Experts Feel about the Age-Free Zone Diet?

Experts agree that there are a lot of good ideas behind the Zone Diet, but there are certain aspects which have not been fully proven. One niggling point with regard to the Zone Diet is that Sears asserts that an important aspect of the diet is discovering ideal carbohydrate consumption to slow down aging, but he makes no special effort to help the potential dieter to discover what that personal limit is. The Diet Plan also provides no specific information regarding how to make the diet fit the needs of the individual.

A lot of what Sears supports is backed by compelling medical research. Responsible caloric restriction is highly correlated with reduced mortality. Elevated Insulin Levels do wreak havoc on the body and increase the risk of conditions such as diabetes and hypertension. Finally, free radicals do have the capability to damage healthy cells and increase the rate of aging from wear and tear as well as potentially damage the genes themselves.

The potential issue with regard to these scientifically-backed aspects of Sears' diet approach is that he takes the basic scientific wisdom and goes further, inferring benefits that may or not be the reality. One major issue that many nutritionists have with this diet is that the Zone Diet involves a lot of unneeded supplements that are sometimes combined in potentially damaging ways.

The Zone Diet is based on 1,500 calories per day for males and 1,200 calories per day for females. This level of caloric restriction will guarantee weight loss for individuals that are overweight or obese, but his plan does not provide necessary levels of certain nutrients, such as calcium and B-Vitamins, from nutrition alone. The lack of these vitamins from the diet is mitigated through the use of mineral and vitamin supplements.

In general, this diet recommends too much protein and not enough fiber and carbs. The result of this is that you may experience constipation and fatigue. Also, Sears believes that this diet is ideal for men and women with Type-Two Diabetes, but most experts with experience with diabetes patients generally advocate a diet with more carbs than the Zone Diet recommends. Of course, you could take the advice of the Zone Diet and alter it slightly to account for these dietary discrepancies in order to amplify the positive potential of a diet of this kind.

Still, the diet is too high in protein and too low in complex carbohydrates and fiber, which could leave you low on energy and constipated. And while Sears advocates the diet for people with type 2 diabetes, most diabetes experts recommend a diet much higher in carbohydrates than the plan provided in the book.

Age-Free Zone Diet Approved Recommendations:

Healthy Fats, Limited Complex Carbs, Proteins with Every Meal, Vegetables, Fruits, Caloric Restriction

Age-Free Zone Diet Things to Avoid:

Low-Fiber, Processed, High Fat, and High Carb Foods


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TESTOSTERONE CYPIONATE VIALS

Is It Low Cypionate Testosterone

OMNITROPE VIALS OR OMNITROPE PEN

Omnitrope Normal Testosterone Levels

Omnitrope Comes with multi-dosage vials which you mix with Bacteriostatic water to activate. Refrigeration between usage is always required. Mixed and unmixed vials must be refrigerated.



GENOTROPIN PEN

Genotropin Male Hormone Replacement

SERMORELIN ACETATE VIALS

Sermorelin Hgh Therapy

HUMATROPE PEN

Human Growth Humatrope

TEV TROPIN PEN

tev-tropin pen

Tev Tropin comes with multi-dosage vials which you mix with bacteriostatic water to activate. Refrigeration between usage is always required. Mixed and unmixed vials must be refrigerated.

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Testosterone Therapy Benefits

Correctly performed testosterone therapy can be your ticket to health.

Three sided solution: Testosterone + HCG + Arimidex

If your doctor only prescribes testosterone by itself, you will probably have a rough ride. The tendency is for you to feel great the first couple months, while you increase testosterone levels, followed by a slow deterioration, once your estrogen creeps up.

High estrogen negates a lot of the positives from testosterone therapy, resulting in the same symptoms of low testosterone you had in the first place!

The solution is to add a drug called Arimidex. It's called an aromatase inhibitor, which essentially blocks the conversion of testosterone to estrogen. It has the effect of increasing testosterone levels, while keeping your estrogen low.

Once you have your testosterone and estrogen solved, it's time to stop the next inevitable decline? Shrinking testicles.

This is where HCG (human chorionic gonadotropin) comes in. It prevents both infertility and testicle shrinkage. Your testicles shrink because your body thinks it doesn't need to make testosterone anymore.

For some, small testicles may seem like just a cosmetic problem. But HGC does more than increase testicle size, it also increases adrenal function, which can have positive effects on well-being, libido, and energy.





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