Episode 86: Exploring Intermittent Fasting & Weight Loss

 

Ep 86: Intermittent Fasting Explored & Weight Loss

Today’s episode explores intermittent fasting.  This podcast is really designed for someone who has no idea what intermittent fasting is. So, before I get started let me state that like most people, I have thought of fasting as odd, or weird or even dangerous.  I had not learned about fasting in any of my formal educational setting. If I did, I must of blocked it out or rejected it.

Sure, I had heard of fasting for religious and or spiritual reasonings in that fasting was a way to heighten spirituality or honor God or something like that. But, I honestly do not recall learning about fasting in regards to health and longevity or possibly curing a disease. At least not in any formal academic setting.

In about 1978, I started to explore diets and food and what was the right way of eating for optimal athletic performance. I was in on the basketball and swim team in highschool and for some odd reason, I wanted to be healthy.

I remember reading about the Pritikin diet and I continued to read about food and how one should eat for optimum health, however reading and learning and knowing does not always get absorbed into action.

I do believe that I focused on eating more vegetables from all the reading and I tried to make better nutritional decisions, but when we are young we tend to believe on some level that we are invincible and this often made me think that eating cakes and cookies would somehow be offset by the broccoli and zucchini. And maybe there is some truth to that, but I do not recall learning or even reading any information that mentioned to abstain from food was a good thing. It was then that anorexia and other eating disorders were on a rise and fasting was not a “thing”. At least not to my knowledge. And back then, there was no internet or social media letting you know what was trending. And television was only 5 or so stations. Wow! That makes me sound old. 

So, what is intermittent fasting and how does it work? Intermittent fasting is not a diet, but a schedule. It is designed to help people burn fat and regulate their insulin. I would like you to read The Complete Guide to Fasting by Dr. Jason Fung and The Obesity Code also by Dr.Jason Fung to hear his complete opinion on the subject, but for now I will give you a little bit of what Dr. Fung and others have been saying for awhile.

Apparently, the hormone insulin can make us fat even if the calories in are not that much. So, the idea is by not eating for 16, 18, 24, 36 and even 48 hours your body will start to burn fat instead of glucose. The way Dr. Fung explains it is that we have two storage systems one holds the food that you have eaten and the other holds your fat stores. If you want to burn your fat stores, you need to deplete your food stores.

And apparently, there are a lot of people sharing that they have had incredible success with intermittent fasting. In fact, Dr. Fung has been able to reverse type 2 diabetes with intermittent and traditional fasting. If I have peaked your interest but you are not sure you are reading to buy his books, then check him out on youtube. Also, check out everyone sharing their intermittent fasting stories, it is quite fascinating. What I have come to learn is that 36 hours once or twice or three times a week shows great fat burning results. What this means is that you would eat say dinner at 6pm on Monday and not eat again until lunch on noon on Wednesday. Of course you would drink lots of water and learn what is to be expected.What Dr. Fung says, is to use common sense, if you feel sick eat, if you feel hungry drink water or tea.

So, I must tell you that my training in Chinese Medicine says to eat to nourish the body and that going without eating is not good. But, I have been reading about fasting and intermittent fasting for about 2 or 3 years and it has me curious. Mostly because I have seen where people lose weight and gain it back over and over again and this style of eating may in deed be a reset if you will.

I am not sure that I can get on board with everything that Dr. Fung says, but I am curious. And I do not want to let my training prevent me from continued learning. If I have learned anything at all, one must explore that what one does not know.

The one thing that really peaked my interest few years ago, was how the body went into a healing machine on long term fasts. That made me really curious. Of course, during my research, I learning about deaths from long term fasting. I now understand why, they did not listen to their body and if a person does not have fat reserves, fasting can be very dangerous.  Most of these people who died were fasting into and more than 40 days.

So, like anything, before you try it, learn everything you can. Before you reject it, learn everything you can.  So, if fasting is so great how come it’s not all over the news? Well, for one how does someone make money selling to abstain from food? And then, how can we people open their minds to even consider it, when eating healthy food seems like the right answer. Right?

And perhaps it is, but if we go back and look at what we ate in the 50s, we were not eating better, but we had less obesity and less type 2 diabetes and less heart attacks and less or everything. So, what I want to encourage you to do, is explore this topic on your own. See what you think. You do not have to change your diet, you just change when you would eat and if you want to only try it once a week, that might be enough to lose those unwanted 10 pounds or it might be a way to take back your control over food.

That’s what I have for you today, I hope you check out

Dr. Jason Fung’s Books

Until next time, take care

My name is Robyne Hemingway and you are listening to Hemingway’s Heart

 

Episode 85: How To Avoid Hidden Calories

Ep 85: How to Avoid Hidden Calories

Today’s Episode is about Identifying Hidden Calories by 1. self discovery 2. evaluating if those calories are worth their gain 3. Eliminating calories that will never be missed 4. Substitution with lower calorie foods or substances 5. Being mindful of rewarding yourself for not getting the so called bad item and then celebrating with dessert. 6. Not eating out or reducing the number of times you eat out in restaurants or fast food.

Then I go over 17 foods that can be the culprit to interrupting or interfering your weight loss success. Here are some of those foods to consider; Sesame Butter, coconut oil, avocados, brown rice, peanut butter, bread, butter, oil, nuts, cheese, meat, granola, pizza, salad dressing, mayo, soda and desserts. I go over that these foods can be awesome, but you need to be mindful that all foods contain calories even when they come packed with great nutrition.

Thank you for listening to Hemingway’s Heart

Robyne Hemingway

Episode 84: How to Burn More Calories

Podcast 84: How to Burn More Calories & Enhance Your Gym Experience

Hello Everyone and welcome to Hemingway’s Heart. My name is Robyne Hemingway.

Today’s episode is about how to burn more calories and enhance your gym experience to ensure that you are getting the results you want.

So, what does that mean? Well, most of us, the everyday normal person is not always exceptionally enthusiastic when going to the gym. In fact, when I look around most of us are on our phones or watching tv and some may be reading a book. The intensity is missing. I get it, it’s a thing you are doing and you’re just putting in the time. Really, I get it. BUT. If this sounds at all familiar, then please please please, listen to today’s podcast with all you got.

What I am about to say is not top secret, in fact it is common knowledge, but we need to be reminded and really think and ponder what we are trying to accomplish. So, here it is  all EXERCISE is not equal. And if your purpose is to get results, then we must really think about our goals and evaluate our actions.

For example, 30 minutes of weight-lifting moderately burns about 133 calories that’s about 45 calories every 10 minutes. If we break that down more, we are looking about 5 calories a minute. So, if you have made a decision to go to the gym for an hour choosing what you do in the gym and how focused you are on that chosen exercise is going to make a huge difference in how much muscle your build, how many calories you burn and your overall results.

The elliptical machine burns 400 calories (you actually burn them) for the same 30 minutes 13.3 calories every  minute. You can see instantly that if you can increase your rate of success by choosing what you will do and how you will do it and what intensity you will do it in.

I want to give you some other activities to compare and ponder; Yoga burns 178 calories in 30 minutes, gymnastics moderately about 200 in 30 minutes, stationary bike riding about 311 for 30 minutes, walking 222 for in 30 minutes, rock climbing burns 355 in 30 minutes, bike riding intensely 466 calories in 30 minutes and the stair stepper burns 266 in 30 minutes.

Now of course there are a lot of variables how intense can increase these numbers or decrease them as well. Also, if you are exercising at your target heart rate they say that burns fat and faster rate burns fuel. And they say that building muscle over time will increase your metabolism throughout each day. But, do not let those interfere with your awareness that what you are doing while you are at the gym makes a HUGE difference. I see people completely detached while at the gym. They are almost in zombie state. I can see that happening once in awhile, but it tends to be more often than you think.

So, let’s restate this again, because it’s really important. You could go to the gym 4 hours a week and burn 720-1064 calories or you could burn 3200 for the same 4 hours by burning 800 calories an hour. Remember, it takes 3500 calories to equal a pound. So, if you add 2 more days and go for 1.5 hours instead of 1 hour, then you would burn 7,200 calories. The takeaway here is; two people going to the gym would  get two completely different sets of results.

What you do and how you approach it is going to make a huge difference in your overall health and fitness. The other thing is that you are more likely to continue going when you see results. Your body composition will change as your intensity changes.  What gets measured gets managed.

I hope I have inspired you to either start going to the gym or when you  are in the gym, you are precise and analytical with your choices.

Thank you for reading and listening to Hemingway’s Heart.

Robyne Hemingway