7-day Water Fast (no food) Experience And It’s Benefits

A water fast is the cessation of food consumption for a certain amount of time. During that time you can consume water, black coffee, tea, and bone broth. Fasts can vary from short ones (12 hours) to extended fasts (5+ days). Fasting has been practiced across many different cultures for thousands of years as a period of healing, spiritual uplifting, and abstinence. Our evolutionary upbringing is closely linked to fasting since food back then was mostly scarce and competitive to procure. Our ancient ancestors would forage for food then use their body fat as fuel when food actually became scarce; or, better known as feast and famine. Now that science has substantiated many of its health benefits, fasting can be used as a tool to repair your anatomy, breakdown fat, and increase mental acuity.

You can fast as long as you have adequate body fat and your nervous system or adrenals are in their proper state. Remember: fasting is a stressor on the body, so all your hormones must be normalized before getting into an extended one or else you only exacerbate whatever symptoms you’re currently experiencing. In most cases, you can only oxidize fat at a half a pound of body fat per day, so when people are losing weight really fast, it’s not actually body fat, rather muscle, inflammation, or water. Fat takes time through strict nutrition, exercise, or infrequent eating patterns that keep your insulin signaling low. Fasting tends to not be broached in mainstream media and nutrition because it doesn’t sell; no one makes money when people aren’t eating!

Dr. Jason Fung, who deals with a multitude of patients with kidney disease and diabetes in an interview talks about fasting as an alternative, healthier way to burn fuel.

“During fasting, you start by burning off all the glycogen in the liver, which is all the sugar. There’s a point there where some of the excess amino acids in your body need to get burnt as well.

That’s where people say, ‘That’s where you’re burning muscle.’ That’s not actually what happens. The body never upregulates its protein catabolism. Never is it burning muscle; there’s a normal turnover that goes on.

There is a certain amount of protein that you need for a regular turnover. When you start fasting, that starts to go down and then fat oxidation goes way up. In essence, what you’ve done is you switched over from burning sugar to burning fat. Once you start burning fat, there’s almost an unlimited amount of calories there. You could go for days and days.”

Periodic or intermittent fasting have been shown to increase testosterone and human growth hormone –two important factors in building and maintaining muscle mass PLUS the anti-aging effects of HGH not only turn back the clock internally, but externally as well. This muscle conservation stage has an expiration date though, usually after 10-15 days of extended fasting muscle deterioration may occur, BUT depending on how much body fat you carry (some people can fast longer than 30 days without muscle-wasting due to having excess body fat). A popular misconception in the health industry is that once we are in a starved-state, our bodies seek our muscle as fuel, but that’s simply not true–if it were, we would have been extinct a long time ago.

Here’s a few staggering insulin-related stats presented by the CDC that Americans are facing:

  • 1/3rd of Americans have prediabetes (insulin resistance) or type-2 diabetes
  • Prediabetes can blossom into type-2 diabetes in as soon as 5 years
  • 40% of Americans are considered obese
  • 1 in out of every 2 Americans have a chronic disease!

Any fast over 20 hours increases and maximizes cellular autophagy: a physiological process whereby the body starts cleaning out the junk in the cells that accrues from free radicals which ultimately age you and engender cancer tumors that can proliferate to major organs. In recent research, cancer and Alzheimers are now showing signs of being a metabolic disease (high blood sugar/insulin) rather than just a genetic disease. Although more research is to be done on the correlation between insulin/blood sugar and cancer, it’s safe to say that keeping a close watch on your numbers would be salubrious for longevity purposes. That said, giving yourself a long fast once a year to lower insulin could potentially rid any cancerous cells from accumulating. The graph below illustrates how when insulin drops, HGH increases.

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The record for fasting is a shocking 382 days. The man weighed 456 lbs and dropped to an astonishing 180 lbs. Although he was heavily monitored by doctors and supplemented vitamins, he recalled the experience as being liberating with “hunger not really occurring.” So, that proves that the body doesn’t automatically eat at muscle when it’s starved, but rather adipose tissue (body fat).

Ketosis is the metabolic state where your body begins using only your actual body fat as fuel when your insulin is low. Ketones are produced from the breakdown of fat in the liver. For the ketogenic diet, most people need to consume no more net carbs (total carb-fiber) than 50 grams a day to induce ketones. The diet consists primarily of vegetables along with eating moderate protein and higher amounts of healthy fats. Eating fat burns fat and the fat on your body is the result of mostly eating sugar and carbs. Ketone bodies have myriad benefits from decreasing inflammation to eradicating type 2 diabetes to treating people with epilepsy. Below shows the breakdown of the Keto macronutrients.

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Fasting is a surefire protocol to fast-track your way into ketosis. Cravings literally disappear. You’ll no longer be in a glucose-dependent cycle, but rather a fat burning one; replete with energy and clear-headedness. Depending on if your body primarily runs on fat or sugar will dictate how long it takes for you to enter nutritional ketosis. Eating too much protein or carbs will usually knock you out of ketosis. Below is a graph that shows when your blood sugars drop, ketosis is induced.

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Here are the benefits of doing extended fasts (4-10 days):

  • Reduces inflammation
  • Normalizes blood pressure
  • Has the ability to reverse type-2 diabetes
  • Neurogenesis (Creation of new brain cells)
  • Fat loss
  • Destroys any unwanted food cravings
  • Increases energy
  • Improves sense of well being
  • Stabilizes mood from blood sugar regulation
  • Reduces insulin which in turn lowers triglycerides and improves HDL cholesterol
  • Increases immune function
  • Eliminates the chance of cancer cell expansion
  • The ultimate detoxification process, better than most cleanses that are marketing scams which are ineffective
  • Helps with any autoimmune problems
  • Better, more restorative sleep
  • Increases the effects of chemotherapy
  • Anti-aging benefits and cognitive enhancement. Helps with a cloudy brain
  • Fights all chronic diseases
  • Fasting shows instant improvements for patients with rheumatoid arthritis

People who shouldn’t do extended fasts:

  • Children
  • Women trying to get pregnant or those who are breastfeeding
  • Anyone with a very low body fat percentage, who are malnourished, or are under an 18.5 BMI

 

A Timeline of my 7-day fast experience

Pre-fast weight: 223

Day 1

Felt good throughout the whole day. This day is usually the hardest along with the 2nd day, but is a lot more pleasant than when i did it last year. Not too hungry and mental clarity seemingly beginning to shine through the cracks. Sleep was historically good, maybe the best I’ve had in a year– cycling through all the cycles of dream-sleep and deep sleep

Consumption: 3/4th gallon of water with Himalayan sea salt. Vitamins B and C.

Day 2

Weight: 218

After an amazing nights sleep, feeling much more grounded and focused today. Feelings of elation and hyper-activeness are surging through me. Hunger pangs haven’t shown themselves. A midday walk was filled with creativity and wandering thoughts. Got a bit tired toward the evening time.

Consumption: a gallon of water with a pinch of sea salt. 1 cup of black coffee. Vitamins B and C

Day 3

Weight: 216

Another pretty good night of sleep. Completely in ketosis. Went for a casual morning walk around sunrise. Mentally sharp and extremely focused. A brief moment of weakness occurred in the evening, but was fleeting. Hunger is neutralized.

Consumption: Gallon of water with a pinch of Himalayan sea salt. A half a cup of black coffee. Vitamins B and C

Day 4

Weight: 215

Feeling the best I’ve felt all week. In complete ketosis now, as my readings are showing 4.0 mmol/L or better (Using ketone strips via urine you can identify how deep of ketosis you’re in which means your body is now using fat as fuel and insulin is low; great for longevity.) Everything I’m reading is being retained faster than normal and my well being is excellent. The psychological factor of food is beginning to settle in. Lots of stimuli is easy to repress for a short while, but not it’s seeping through the cracks. That said, I’m not physically hungry.

Consumption: A little over a gallon of water. Half a cup of black coffee. Vitamins B and C.

Day 5

Weight: 211

Last night got the worst sleep I’ve gotten since I started. Restless, insufficient sleep. Presumably, did not get into the slow wave delta sleep since I’m a bit on edge in the morning and not as sharp. I decided to take a longer-than-usual walk and that really knocked me on my ass. Felt completely enfeebled and was contemplating throwing in the towel for the fast, but i knew this was common and your body goes through phases of adjusting energy systems. For 3 hours I felt unsettled then it passed and I felt a lot better after i brought down my heart rate and had some water with sea salt. I’m guessing the lack of sleep made my blood sugars get a little wonky thereby inducing a state of panic on the nervous system. That night everything stabilized and started feeling good again

Consumption: Gallon of water with Himalayan sea salt. Vitamins B and C

Day 6

Weight: 209

Slept pretty well last night. A lot better than the previous night. Brain is functioning high again, body is getting a little run down. No exercise today. The external stimuli of food is definitely enticing me to eat now. Constantly thinking one more day, but still not feeling all that bad.

Consumption: Gallon of water with himalayan sea salt. Cup of organic Chai tea. Vitamins B and C

Day 7

Weight: 207

Woo! We made it! Although I slept a paltry 4 hours due to becoming a bit dehydrated in the evening, all is freaking well. Energy is very good. Finally get back  to the gym and lift weights with having not eaten in 7 days. My strength hasn’t waned much at all. About 2% of max strength has declined. My stamina has been compromised a bit though as I feel myself panting much faster than normal. After I worked out there was still about 2 hours before I finish the fast. As odd as it sounds, I definitely felt as if I could go another day, but let’s not get crazy here. Broke the fast around 4pm with watermelon, steamed broccoli, and some various other blended fruit. Boy, was it a joyous experience. Everything tasted so authentic and flavorful.

Breaking The Fast

Breaking a fast isn’t something to play around with. People have suffered many complications from coming out of a fast full tilt; eating whatever they want. Since the long fast has repaired the body, it also has basically shut down digestion and in order to reboot it, you must have a reintroductory phase of eating. The following two days after an extended fast must consist of blended fruit shakes and steamed veggies then you ease your way into harder-to-digest foods in the subsequent days. The enzymes that breakdown food need a little time to reactivate, so this 36-48 hour period must be dealt with patience.

Final Thoughts

Total weight loss: 16 lbs (223 to 207)

Total hours fasted: 168 (7 days)

Peak ketone reading: 5.5 mmol/L

In conclusion, the fast was an enlightening, emboldening experience. Overall, it was a revelatory adventure. I felt amazing for about 96% of the 7 days, which in my estimation is from being used to intermittent fasting (my current dietary protocol) The mental clarity and enhancement of senses was truly remarkable. The introspection aspect of noticing how hunger comes in waves and how we aren’t really ever starving, but rather conditioned to eat from routine and psychological, external stimulus. Majority of the time I felt a newfound appreciation for being in the moment with a heightened sense of stillness and focus. Anxiety didn’t exist at all throughout the fast. The profound energy and motivation is indescribable unless you try it. I did not do this fast to lose weight, but instead to get the cerebral and anti-inflammatory benefits after a gluttonous holiday which help for the future. Some of the nights of sleep were the deepest I’ve experienced since being a kid.

My mood and well-being were in great spirits. Thoughts, creativity, and reading comprehension ostensibly worked better and more fluidly than when I am in a fed-state. You also notice how everything you consume in life has an effect on your entire bodily system from sleep to mood swings to energy. A 24-hour fast once a week should be a staple in everyone’s lifestyle to let your body heal and repair.

Personal experimentation is one of the rites of passages of  being a human being. Not just one dietary protocol works for everyone, but fasting is built into our DNA. Give it a try. You won’t wither away, the body wasn’t designed to let us perish when a little bit of stress is on us. We are built to survive and minor stressors on the body can, in the end, strengthen it.

Chronic diseases are costing us billions of dollars as a nation and it’s only getting worse. Inflammation is the precursor to chronic diseases and what causes inflammation? sugar, obesity, stress, drugs, overtraining, overeating, injuries, infections, sleep deprivation, and diseases. What helps all of those?

 

Fasting.

 

 

 

 

 

It’s Deeper Than Calories

Many people have often touted “It’s all about calories in and calories out,” but that doesn’t show the whole picture. If it really was that simple, all anyone would have to do is starve themselves and workout voraciously, but unfortunately — the human body is smarter than that. Hormones play a major role in our everyday lives. All calories aren’t created equal. Everything we consume has a metabolic response, and since everyone’s anatomically different, the effects vary from each individual to the other. Counting calories has been focal point for most of the fitness industry for the past umpteenth years, but somehow we’re the most obese we’ve ever been. Of course cutting back on calories will lead to initial weight loss, but there’s a law of diminishing returns involved if you will. Quality over quantity.

If you walk into any supermarket, you can easily read any nutritional label and check for it’s calorie number. Most people live and die by this. Empty calories often found in snacks and sugary drinks set off a ton of fire alarms in your gut that signal hunger. For example, eating 300 calories of Doritos versus 300 calories of Broccoli has a completely different result, internally. The broccoli will provide satiety, essential vitamins, and dietary fiber; whereas the Doritos will barely fill you up and will increase your hunger hormone Gherlin, leaving you starving again shortly after with no nutritionally value left in your system. Whole, natural foods not only provide you with proper nutrients, they also normalize your hormones.

Weight loss and fat loss are not the same. You can lose weight via dehydration (usually why the scale will often fluctuate day to day) and muscle loss. Doing a ton of cardio will elevate your cortisol hormone which in turn breaks down muscle. You’ll see the weight drop at the expense of your muscles. The more muscle you have on your body the higher your resting metobolic rate (a fancy term for metabolism) will be. If you’re constantly wasting muscle from abusing cardio and elevating your hormones then you’ll slow down your metabolism. On the other hand, fat loss takes time and proper eating. You can’t outrun a bad diet forever. Fat loss also has much to do with hormone stabilization. High levels of your stress hormone cortisol tends to deposit fat in those stubborn areas where you can’t seem to lose fat.

Fat loss is primarily dependent on your insulin sensitivity. Insulin is a storage hormone that gets released when there’s glucose (sugar) in the bloodstream. In order to remove the excess sugar in the blood, insulin either uses it to store fat or use it as fuel. The foods that increase blood-sugar and insulin are high-sugar, carb foods. Refined sugar, white flour, and grains all put you at a metabolic pitfall especially if your insulin hormone isn’t sensitive. We desensitize ourselves and become insulin resistent from incessant consumption and overeating simple carbs. Sugar is everywhere and it’s profitable from it’s addictive properties and lengthy shelf life. The food industry is privy to this which is exactly why it’s advertised ad nauseam. Skinny people have great insulin sensitivity and obese people usually suffer from a metabolic syndrome such as insulin resistance or leptin resistance. You can repair yourself and lose fat by eating healthy fats, lean proteins, complex carbs, and by restricting the time you eat i.e, eating from 12-8pm then fast the remaining hours a couple times a week.

On paper, calorie restriction should seem like a surefire way to lose weight right? Just eat less calories a day and workout more, that way you’ll be in a negative energy balance thus the weight will just come off. It’s deeper than that though. Just remember, there’s always a trade off and there’s no free lunches in life. Everything has a reaction and a consequence. To illuminate this fallacy, let me give you a notable example. Contestants on the show “Biggest Loser” were tracked 6 years after participating and losing a wide range of weight. One contestant lost 239 pounds in 7 months. Weight loss that’s done that swiftly is never good because your body is yearning to get back to its body set point, so you have to diligently observe and outsmart your body which your willpower isn’t equipped for. But back to the biggest loser contestants. These people all lost over hundred pounds by severely restricting their calories and working out nonstop. 6 years later, almost all of them had regained the weight and some with interest. What had happened overtime is that their thyroid gland which is the regulator of your metabolism, slowed down. Your body does this when it senses something going awry, so it starts making it harder for you to burn fat in prevention of withering away and food then has double the metabolic response. Their hormones became wonky and food eventually just stuck because it wasn’t being burned as efficiently.

The human body is a complexed machine. Sleep is the best hormone stabilizer. We evolved over millions of years to adapt to our surroundings and to stay true to our genetic and molecular structure. Understanding your body and what your sensitive to will put you in fine health. Calories are just a piece of the puzzle to losing weight. The myriad variables that contribute to your health are all necessary because Rome was not built in a day. Balance and moderation is key. Stepping outside your comfort zone and treating your body as if it’s the only one you’ll ever have will prompt you to act accordingly and healthfully. body-is-a-machine

Exercise Your Way to a Better Brain

Motion is self-expanding. We can easily succumb to the nonchalance of sitting on a couch and watching endless hours of Netflix. However, a sedentary approach to life is a shortcut to an accelerated death. To grow and live long, we must stay in motion. Physical activity endeavors from Pilates to sports to yoga all contribute handsomely to enhancing your body not just physically, but mentally. All the small things add up in the end, but we can temporarily obviate our inevitable demise by expending more kinetic energy, daily. The benefits of the impacts that exercise places on your brain are enough to convince any sane person to get moving post-haste. The brain can atrophy (cerebral atrophy) just like muscles can with underuse.

Throughout life we are battered by pangs of distress, emotional despondency, injuries, illnesses, diseases, hapless happenings, brain cell deterioration, etc. Moreover, most of these maladies come at the expense of our own ignorance. We’re taught early in life how important physical activity is in gym class. Some of us adhere, some throw the information in the back of our cerebellum only to be retrieved when it’s too late; or when we’ve been perturbed by unsettling news that an impending problem with our body will soon be taking place.

One of my favorite platitudes that I can’t say enough, “The time is now,” really hits the nail on the head on why we shouldn’t delay the advancement of our mind & bodies because tomorrow is truly not guaranteed. I understand how easy it is to be lazy; the willingness to not unleash any energy seems like a quality that an obese society cherishes. There’s too many avenues of contentment and complacency that, and much to our own chagrin, end up withering us away — even unknowingly.

Neurobiologically, exercise releases cortisol — the stress hormone that increases fat and stifles memory consolidation — which is a major benefit to adapting to stressors that may offset your system’s homeostasis. Along with strengthening your immune system, exercise can increase euphoria and feelings of bliss by the production of endorphins. Hence the term “Runner’s high” that befalls you once you reach a plateau of running and the feeling of comfortability and oneness with the specific activity. Long walks stimulate creativity and de-stress you from whatever may be burdening you at the moment.

Alzheimer’s, the terrible neurodegenerative disease that affects millions of people,  can be slowly prevented by increasing your movement. Scientists and psychologists have proven that a reduction of cognitive decline can be the result of implementing small, 20-30 minute routines into your daily regimen. Obesity is a big risk factor for Alzheimer’s, so continuing to shed body weight can stave off the eventual disease and lower the incidence rate.

Cognitive functioning and brain plasticity will be expanded 10-fold by instituting any form of aerobic exercise into your lifestyle. The brain will become sharper, motor skills will improve, brain fogginess will subside, the ability to learn new things will increase, and your memory will strengthen. These are advantageous points enough to keep you from ever wanting to take the escalator again.

As time progresses, we slowly lose more and more brain cells. We just aren’t made to last forever. Our bodies fade just as ink does on a sopping wet canvas. Death is inescapable, but we can decelerate the process by becoming more active. A civilization in motion is one that is highly prosperous and productive. Showing our kids the importance of ‘go-getter-ness’ and relaying the undeniable benefits of movement can take our planet to greater heights. As the battle with obesity and decline in brain functioning continues, understand that you choose whether or not you want to make yourself better. Be wise, get moving.

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Figuring Out Your Body

Many people of all shapes & sizes ring in the new year with an immense amount of confidence. The idea of reforming one’s self and being able to examine how much potential one has can feel extremely uplifting. New Year’s resolutions vary from minute goals such as cursing less than normal to grandiose goals like partaking in an Ironman triathlon, which consists of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.2-mile (42.2 km) run, all done successively without a break. But, the most troubling goal that people continually fall short of is weight loss. If you browse any library or Barnes & Noble, you’ll notice a plethora of books pertaining to the subject of “dieting.” Semantically, I try to avoid using the word diet, because it comes with an evanescent connotation. Dieters merely aspire to be lifestyle changers. The path to changing your body composition is no easy task, but the low-hanging fruit must be to understand how your anatomy works and how to do what’s best for your body.

In the past year, I’ve dropped 35 pounds. I’ll tell you this one thing: it was not easy; there were endless nights fraught with hunger pangs and cravings ad nauseam. My plight with weight loss was an ongoing battle with no armistice in sight. I was eternally at war with my mind – in the hope of improving my body, I began to introspect and outsmart myself. But why, all of a sudden, did I have the urge to succeed after many fruitless attempts at dropping weight?

During college, I had many schemes to trick my body into a skinnier physique: eating once a day, working out completely malnourished, drinking booze instead of edible food because “liquid calories can’t be that bad.” All these gimmicks worked, but only for a very short time. As my body would naturally return to homeostasis, I’d eventually be back up to my hefty weight – and with interest! I always thought of it as punishment for trying to cut corners instead of attacking the problem head on. College, in general, is a tough time to lose weight because partying and cheap food is ubiquitous around campus. One night of imbibing various alcoholic concoctions on top of late night eating will set you back a few days. Our bodies can’t overcome the consumed calories in such a short span of time. Having been a college running back, I still would always excuse my bad eating with “I’ll work it off at practice” which, of course, is a zero-sum ideology.

After college, year in and year out, I fought tirelessly. I would have glimpses of weight reduction, but once the friends called me to accompany them on a night out (which comes with a two-day package: the calorie consumption from the revelry that overflows into the following day with horrific, fatty-food cravings), everything would go straight out the window and into the dumpster.

As time progressed, I began to bury my head in articles and books on different ways to alter one’s body composition. From observing tons of workout techniques to noticing the worst times of day for my body to deal with food, I became health-conscious to the utmost degree. Booze is a weight loss impediment. The empty calories and chemical-altering aftereffects will leave you searching for harmful carbs as obsessively as a damn honey badger sniffs out its prey. By cutting down drinking, you’ll notice immediate physiological changes. No more brain fogs. No more eating voraciously as if you’re not in the driver’s seat of your body. No more being tired just enough to keep you from making it to the gym. Water is essential – dehydration thwarts all plans of muscular development and cardiovascular expansion. By lessening my alcohol consumption, I became reinvigorated and ambitious. I also implemented cardio in my weight lifting regimen, which consists of circuit training (3 different workouts then a brief break, repeat, etc.) At first, spending a couple hours in the gym for a session soon would lead to two-a-days. I became infatuated with sweating; a euphoric moisture pouring from my epidermis, which was evidence of the changes taking place anatomically.

I attribute much of my ‘getting-in-shape’ to the stairmaster. The machine is truly transformative and efficient. Since my intensity was increasing 4-fold, I had to figure out a way to mollify my insatiable appetite. This most definitely varies astronomically with people, genetically & biologically. Much of my weight gain was always amplified in the evening hours, when I would get struck by thoughts of sweets that only a crackhead could attest to. Rummaging through cabinets, at the moment, I was sure I had an undiagnosed case of “Night Eating Syndrome.” But all these issues were just bad habits that became enhanced over years of conditioning. If you do something long enough, your body will adapt to it and it will become automatic. Also, when you know you’re susceptible to eating untimely snacks, just banish them from your house. You’ll never have a strong enough hankering to get in your car at 4 am just for some Cool Ranch Doritos, well, unless you’re impaired.

When the weight started steadily dropping, I knew I couldn’t revert to my erstwhile behavior. By inculcating myself with health insights, I soon felt obliged to keep striving for less & less weight. Don’t get me wrong, I’m not perfect – I still eat unhealthy, but certainly not as much. I’m a sucker for pasta and sweets, but I’m keenly aware of when to eat them: earlier in the day, when my metabolism is still rapidly churning. The metabolism radius is what I call it – the 3-hour period of time that occurs before or after your workout that will basically eliminate what you ate.

My buddy Brandon Wilson – who lost more than 80 pounds all the while still eating voraciously – once told me, “You want to lose weight? Fall in love with exercise.” I echo those sentiments to this day. Exercise and nutritional intake equally play a role with losing weight, and you won’t get too far by adhering to one and neglecting the other.

That said, moving more and getting your body into a flow where everything becomes blissful with your neurotransmitters being fired off in all different directions is a habit that’ll create happiness and a long life. By slowly increasing your willpower from going a minute longer or a second faster will lend you excellent results. The brain is plastic – we have the ability to transform it into something better, stronger, smarter. Become aware of your proclivities and propensities. Fruits and fibers are vastly better than junk food and sodium. Just remember: There are no free lunches in life; everything comes with a cause & effect; a price tag; a consequence. Slow and steady wins the race. There’s no beating nature and there’s no easy way out, because the hard way is how we got here. Understand your body, for it is yours and you occupy it for only so long; appreciate it.

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Three Reasons to Fall In Love With Exercise

Activity is better than dormancy. We’ve all been immersed by health and fitness commercials, reminding us of the importance of staying busy, physically and mentally. Here’s some concise insight on how exercise truly does benefit you…

 

1. You’ll live longer

Regularly exercising can extend your life up to seven years, and eating correctly can even bump up that number. Take heed at how many elders are incessantly burning calories in the gym, exploring the vestiges of virility they still have left in them. We all want to live as long as possible; what good is a successful life if you end yours early only because of the unwillingness to acquiesce to a healthy way of living? Whether it’s Crossfit, Pilates, yoga, basketball, tennis, lifting, walking, jogging, or spinning, any of these avenues of exercise will pay major dividends to having a longer life. It’s about putting in the time and staying faithful to your regiment. Leading a sedentary lifestyle is one that calls for the grave prematurely. Most of us are confined to a sitting position, which is the antithesis of being active and upbeat. Not only does our lack of posture awareness create back problems, but in general it’s hazardous to our health. Recent studies proclaim that even with good physical activity habits, remaining sedentary and on one’s butt for excessive hours can lead the way to death and disease. Physiologically, exercise can curtail muscle atrophy, improve the brain’s plasticity, and lessen cardiovascular risks just from allocating a scant 20 minutes a day to working out.

2. Boosts energy and lowers anxiety

When your body is in the midst of strenuous activity, the body’s oxygen circulation is maximally churning to dole out all the appropriate nutrients that get the body aroused; accruing a faster metabolism will instantly have you feeling your oats. The more adept you become at working out, the easier it will be, giving you the ability to maintain higher bouts of output for longer periods of time. This yields a better sex life, higher levels of concentration, and expands cognitive retention, which leads to more productivity in the workplace. Also, the increased release of endorphins keeps a worrying mind at ease. For example, in terms of depression, exercise acts as a therapeutic remedy when drifting off to the land of expending kinetic energy and stymieing the release of the daunting stress hormone “cortisol.”

3. Improves quality of life

Once you begin to fall in love with exercising you’ll instantly be bombarded by feelings of exuberance, higher self-esteem, and a rise in willpower. You’ll notice that you’re capable of things you once thought were not possible. A rigorous daily routine will keep your brain as sharp as a tack and your temperament will remain bright-eyed and bushy-tailed to tackle whatever it is you want to achieve in life. Keeping your brain highly active can stave off the effects of dementia and Alzheimer’s. All the aforementioned qualities that you’ll develop lead to more happiness and less dissatisfaction with what one has accomplished. With a salubrious state of mind, you never feel burdened by feelings of stress, and can go through life with a clear vision of what to value. Things will suddenly fall in place because you pride yourself on remaining healthy. Good moods elicit creativity and better relationships regardless of any situation. Knowing that you thoroughly reduce your chances of disease elevates your state of wellness, and with a hale physique you can progress in many different domains of life.

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Photo Courtesy of Louis Crispo

4 Ways To Enjoy Valentine’s Day Single

The covetous Valentine’s Day has served as a staple for affection with your partner for many years. To those who can’t attest to this hallmark holiday, you may find solace in different ways than others. Here’s 4 ideas to conquer this year’s Valentine’s Day as a single person…

 

1. Go Party

Fortunately, this year’s Valentine’s Day lands on a desirable Saturday. So, gather some friends  and tie one on for the night; you’ll instantly bond with your family or peers in a calming environment that’ll defuse any stress you’ve accumulated entering the night. Cool out and enjoy yourself by basking in the rarefied air of singledom.

2. Surprise Someone

Whether it’s a family member, friend, or a person you’ve been recently pitching woo at —surprise them with a gift. The gift doesn’t have to be extravagant, just something that’ll subtly get the point across; preferably being a card or candy. Any platonic relationship you have with a person over many years would be a delightful bolt from the blue for their well-being. Sweeping someone off their feet never hurt anybody, but does leave a lasting impact on their appreciation of you in their life.

3. Exercise

Exercise is a boon on any day, this day should not be any different. You can channel some of your tempestuous emotions into a form of working out. By freeing your mind of unnecessary ruminations all day, you’ll unquestionably grow a little more confident by the mere fact that you’ve done some self-reform!

4. Disconnect

Unplug yourself from social media for the day. The breath of fresh air that you will endure is ineffable. Of course, seeing all the lovely gifts everybody receives on Facebook and Instagram can be endearing, but unfortunately, it can also naturally evoke envy. Many of the enviable presents that males or females bestow upon one another will be illuminated on Valentine’s day, thus engendering a sense of uncertainty about where you are in your path to love. Why not nip this in the bud & avoid all the frenzy?

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Sleep Is Everything

For about one-third of our lives, we are lost in the sea of oblivion. Sleep is one of the most fundamental features of human nature. Nowadays, it seems as if we intentionally deprive ourselves of it; whether it is from an unrelenting work habit, cellphone addiction, partying too much, disorders, or a bad sleeping environment, we are always at the mercy of our brain and how much rest it actually gets. You can mask your exhaustion through energy drinks and such, but the truth is: we all incur a sleep debt, and this debt has to be amortized in some sort of effective way or else we pay the price of being eternally fatigued and worn-down. Adequate sleep qualities can lead to a healthier life. In modern society, sleep studies are being conducted every day; long-term and short-term studies are orchestrated to determine how sleep affects our lives and how it can be deleterious to our wellbeing, granted being devoid of it. The five stages of sleep contribute to the sufficient restoration of not only our physical body, but our cognitive faculties.

For the past month, I have been dutifully using the sleep-cycle application, which monitors sleep phases and duration, in order to wake you at the appropriate time at which you are not groggy. My average night’s sleep is a morbid 5 hours and 54 minutes a night. However, my sleep is entirely reliant on everything I have done in the day, leading up to the night’s rest. If I had an early-evening coffee or decide to partake in a later-than-usual (9pm) workout, then I will find myself wallowing in bed for numerous hours, beset by the unending thought of wondering why I can’t fall asleep. My haphazard schedule of sleep has affected me in many different ways. Any night when I do not reach the optimal amount of sleep (7-8 hours) for a person in my age bracket, I automatically pay the piper. For instance, when I get less than 5 hours of sleep, I feel disoriented and less sharp. Here’s the caveat: ironically, I’m typing this on 4 hours of sleep, so my exposition may be less transparent. Everything is fleeting; my memory is like a perforated plastic bag full of water, leaking out all of the essential things I took heed of the prior day. Also, my weight fluctuation seems to tip the scales more than usual with a precarious appetite, leading me to crave high-calorie foods. However, the nights when I get the ideal amount of slumber, I feel ebullient; my brain is fast-witted, and my weight is stabilized and properly managed. Now that I’ve learned that satisfactory sleep can reverse the effects of aging, I am painstakingly aware of how many hours I obtain a night because we all want to look younger.

The vaunted rapid eye movement (REM) sleep can be disrupted by drinking alcohol. After a night of imbibing excessively, you will ineluctably be beleaguered by lethargy and laziness. This empty feeling that we have all been victims of, puts our bodies and minds in a state of fluster. REM, the most restorative stage in sleep, is thrown off-kilter and reduced because of the body’s way to combat the effects of alcohol leading to a light-sleep repose, in which you are easily awakened. When a person is constantly overwhelmed by unsound sleep, this creates other effects. These effects include: gravitation towards unhealthy foods, lack of motor skills, attention deficit, heart palpitations, high blood pressure, weakened immune system, diabetes, heart disease, obesity, etc.

The distractions that we battle everyday flies in the face of proper somnolence. All of the artificial light and gadgets that stand in the way of bedtime are arm-wrestling with 100,000 years of evolution. Our circadian rhythm, a process that regulates our sleep-wake cycles in respect to a 24-hour interval, has been tampered with by the new technologies and varying work hours. Melatonin, a hormone in the pineal gland that is responsible for determining the times to sleep and wake, has been inhibited by all of the aforementioned interruptions. No matter how many coffees and Red Bulls we drink, nature has a way of telling us that we need time to unwind before something unpleasant happens. Thousands of car accidents a year are due to sleep deprivation; this is something that can be easily avoided with a routine sleep schedule. Sleep–as we know it–essentially discards the unnecessary information and keeps the important lessons we’ve gained from the preceding day. Even a 15-30 minute nap can provide you with more alertness. In the book Dreamland by David K. Randall, he writes, “Naps are even being used to provide a competitive advantage in the workplace. Companies such as Google, Nike, Procter & Gamble, and Cisco Systems have installed designated napping areas in their offices. The idea is that naps may allow engineers and designers to arrive at creative solutions more quickly than they would by staying awake all day.” People who remain faithful to a regimented sleep agenda tend to live longer than those who do not. Sleep itself is basic; try not to get caught up in all of the hoopla before your bedtime. Overtime, you will slowly notice your body going in the direction that you desire.

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