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paullassiterca · 5 years

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The Longevity Solution — Rediscovering Centuries-Old Secrets to a Healthy, Long Life

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Dr.Jason Fung, a nephrologist and author of two previous books, “The Obesity Code” and “The Complete Guide to Fasting,” has now released a third, “The Longevity Solution,” which is the topic of this interview. This book was also co-written with James DiNicolantonio, Pharm. D, who also happens to be the co-author of my latest book, “Superfuel.”

The motivation for “The Longevity Solution” came from a discussion with DiNicolantonio. “He’d already talked about salt in his book, ‘The Salt Fix.’ In 'Superfuel,’ he talked about good fats, bad fats and super fuel. We thought it would be great to tie everything together in terms of the real dietary determinants of longevity,” Fung says, adding:

“I spend a good section of the book talking about protein — the different types of protein, animal versus plant protein, for example, and how much protein [you need]. These are really important questions because there’s so much [information] out there, and you don’t know who to believe.”

From my review of the book, I think that is probably one of the most valuable pieces, because there’s so much confusion about protein. There’s good reason for this confusion, because it’s a complex topic. An important part of the equation is the mammalian target of rapamycin (mTOR), also known as the mechanistic target of rapamycin, a very important pathway responsible for controlling autophagy.

If you inhibit mTOR — which you can do by restricting protein — you activate autophagy, which is a good thing. However, I’ve personally made the mistake of not eating enough. While excess protein can activate mTOR, your protein needs do increase with age, as you need to counteract progressive loss of muscle mass. So, your age really needs to be taken into account as well.

Understanding the Role of mTOR

As noted by Fung, mTOR is basically a nutrient sensor. While insulin primarily senses your intake of carbohydrates, mTOR primarily senses protein. Different proteins will stimulate mTOR more than others. Fung explains:

“The reason is that mTOR senses the availability of protein and increases these growth pathways. If you’re trying to increase muscle, like bodybuilders will, for example, then this might be a very good thing. On the other hand, it impacts aging. One of the real interesting theories of aging is that there’s a sort of trade-off between the growth program and the longevity program.

That is, if you grow, it’s actually the same pathway as aging. Whether it’s good or bad depends on your age. When you’re young, you want to grow, so you activate all these growth pathways. But as you get older, if you keep revving that growth engine, it’s just going to burn out.

Just like your car engine, revving it is great if you want to go fast. But if, on the other hand, you want to keep that car for a long time, you don’t want to rev it that much. Things change as you go along.

During childhood and early adulthood, you want that growth program to go forward, but that growth program is intrinsically at odds with the longevity program. After a certain point, you may want to cut things back. That’s the understanding of mTOR; mTOR drives all this growth. But then as you get older, you wind up with diseases of too much growth …

There are all these chronic metabolic diseases where increasing the growth pathway, which is the same as the longevity-aging pathway, is not good. At some point, you want to slow it down. But as you get older, your body actually becomes resistant to some of these growth pathways.

Therefore, you actually need to take a little bit more. If you’re elderly and you’re at risk of falls, for example, then taking more protein might be a good thing. This is one of the reasons that protein is so hard to understand because everybody’s so different … You just have to look at your own situation.”

What Are Your Real Protein Needs?

All of that said, there are some general guidelines you can use to estimate your protein needs. Children, for example, generally need higher amounts of protein since they’re in growth mode.

Now, when calculating your protein needs, it’s important to make the calculation based on grams per kilograms (kg) of lean mass, not total body weight. The reason for this is because you do not need protein to maintain your fat mass. You need it to maintain your lean muscle mass. The following amounts can be used as a general guideline:

Children — 2 grams of protein per kg of lean body mass

Young adults — 0.8 grams of protein per kg of lean body mass

Adults — 0.6 to 0.8 grams of protein per kg of lean body mass

Bodybuilders — 1 to 1.2 grams of protein per kg of lean body mass

Endurance athletes — 1 to 1.5 grams of protein per kg of lean body mass

Seniors — 0.8 grams of protein per kg of lean body mass; possibly more if muscle wasting is a problem

The Importance of Cycling High and Low Protein Intake

The challenge here is find the balance so that the whole system is optimized. Muscle loss is a more or less inevitable consequence of age. But with age you also have more damaged cells that need to be removed by autophagy. My solution has been to devise a program in which I combine protein restriction with fasting, followed by increased protein intake on strength training days.

“I think that makes a lot of sense,” Fung says. “If you look at the literature on longevity, the only really well-established thing that makes people live longer is calorie restriction, but it’s very hard to do. One of the things is to cycle it back and forth, so that … some days, you’re taking very little; some days you’re taking a lot. I think that’s actually how people were actually meant to live …

I think it makes a lot of sense because it’s this sort of growth-versus-longevity paradigm. If you’re always eating the same thing, then you’re not going to be able to get that balance right. Because [when] you’re in a pro-growth [pathway], that’s also a pro-aging pathway.

You really want to go in between the two. Some days, you’re going to take a lot. That will stimulate your mTOR, as well as insulin, for example, and put you in this growth pattern. Then you’ll have days where your mTOR is going to be driven down very low. Those are the days your body’s going to go into more of a survival mode, if you will. That’s going to activate autophagy.

When you eat protein, for example, mTOR, which is a nutrient sensor, goes up. It basically just shuts off autophagy. Autophagy is this sort of cellular recycling process. It’s very important for aging because it’s a rejuvenating cycle for your cells …

When mTOR is very low, then your body will start to break down some of the subcellular parts. Those that are going to be broken down first are those older damaged parts. You’re going to get rid of them all. Everybody thinks breaking down protein is bad. But it’s not, because that’s the first step in renewing yourself. You’ve got to get rid of all the old stuff and you’ve got to rebuild the new things. That’s why it’s important to cycle it …

I think you should, one day, maybe take 100 [grams of protein], and the next day zero. I think that’s much better [than eating a specific amount of protein each day], because on the day you’re taking zero, you get rid of all your old cells. Then on the day you’re taking 100 grams, you’re going to rebuild.”

In addition to protein, other nutrients can also activate or inhibit mTOR:

Nutrients that activate mTOR include branched-chain amino acids, glutamine, methyl folate and vitamin B12

Nutrients thatinhibit mTOR include polyphenols like curcumin, fisetin quercetin, resveratrol (found in wine) and epigallocatechin gallate (EGCG, found in green tea). Organic coffee and dark chocolate also contain high amounts of mTOR inhibiting polyphenols

The Importance of Fasting for Longevity

In his book “Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night,” Satchidananda Panda, Ph.D., cites research showing that 90 percent of people eat across 12 hours a day or more, and compressing this eating window may in fact be one of the most important things you can do for your health.

Fung recently published a case series paper1 detailing how fasting can be used as a therapeutic alternative for Type 2 diabetes. Three diabetic patients between the ages of 40 and 67 participated in a supervised fasting regimen to evaluate the effects on their insulin requirements. The patients had been diagnosed with Type 2 diabetes for 10, 20 and 25 years respectively, and were taking high doses of insulin daily.

Of the three patients, two did alternating-day 24-hour fasts, while one fasted for 24 hours three times a week over a period of several months. On fasting days, they were allowed to drink unlimited amounts of low-calorie fluids such as water, coffee, tea and bone broth, and to eat a low-calorie, low-carb dinner.

On nonfasting days, they were allowed both lunch and dinner, but all meals were low in sugar and refined carbohydrates throughout. (The complete manual of the fasting regimen used is described in Fung’s book, “The Complete Guide to Fasting.”2) Two of the patients were able to discontinue all of their diabetes medications while the third was able to discontinue three of his four drugs. All three also lost between 10 and 18 percent of their body weight.

“It was stunning because the time it took to get them off the insulin was between five and 18 days. The longest it took was 18 days … He had been told he’d be on it for the rest of his life … We got him off everything in 18 days,” Fung says.

“We still follow those three … They’re still off of all their medications. They manage it with their diet. The point is that if you have a disease that causes so much disability — Type 2 diabetes — you can allow your body to simply use up that excess sugar. It’s like the body has too much sugar. That’s the whole disease. Don’t eat, and allow your body to burn it off. Now you have a completely free solution, a completely natural solution …

I don’t know of anything that could be better for the treatment of Type 2 diabetes. It turns out there are all kinds of other benefits [as well] … Some of the research shows the average person is actually eating for 14 hours and 45 minutes per day. If you start eating breakfast at 8 a.m., you don’t stop until 10:45 p.m. on average. This is the average American. That is unbelievable.

The point is [you need to] cycle. You have to put your body in a fed state. That is, you eat and your insulin goes up. Your mTOR goes up. But then you have to fast. There’s a daily cycle that we’re not respecting. There’s a fed state. There’s a fasted state … If you don’t ever use that energy that you’re putting into your body, you’re just going to store it, and then it makes you sick.”

Finding the Sweet Spot for Time-Restricted Feeding

Opinions about how long one should fast each day when intermittently fasting varies. Clearly, if your eating window is less than 12 hours, you’re doing better than most. As a general rule, the recommended range is between 12 and 18 hours of fasting each day.

I’m of the opinion that 16 to 18 hours of fasting might be the sweet spot, as this allows your body to deplete the glycogen stores in your liver more and suppress mTOR and activate autophagy better. Fung agrees, saying:

“I think that somewhere around 12 to 14 hours is a sort of a baseline … The next step up is somewhere around 16 to 18 hours. That’s so easy to do. Once you get used to it, it’s so easy. You can build that right into your day without any problems at all. I think that’s where you’re exactly right. Your glycogen stores last about 24 hours.

But if you’re following a lower carbohydrate diet, you’re not going to build up those glycogen reserves. Therefore, in 16 to 18 hours, you’re going to get down to that point.

Remember, when you’ve gotten rid of a lot of those glycogen reserves, then your body’s going to go into this mode where you’re going into gluconeogenesis, which is starting to break some of the proteins down, which everybody thinks is bad, but I actually think is a highly beneficial thing, because you will rebuild that.

Then you start to get into burning fat. That’s really where you want to be on a daily basis, 16 to 18 [hours of fasting]. It allows you to just jump into the 20- to 24-hour [fasting] range without any difficulty if you’re at that baseline already.”

How Growth Hormone Is Affected by Fasting and How It Can Help You Optimize Your Fitness

Many hormonal shifts occur during fasting. Paradoxically, growth hormone, which would appear to stimulate mTOR, does increase when you fast — increasing two to three times its baseline level within 24 hours of fasting — yet mTOR is suppressed during fasting. Fung explains:

“The growth hormone question is really interesting, because it does seem paradoxical. Why would your body make all this growth hormone if you’ve got nothing to eat? It’s because the growth hormone acts through the liver to produce insulin-like growth factor 1 (IGF-1) … which mediates all the effects of growth hormone. If you knock out IGF-1 and give growth hormone, it has no effect.

During fasting and calorie restriction as well, your liver downregulates the growth hormone receptor in the liver. So [while] the growth hormone level goes way up, your body’s not that receptive to it. Therefore, there’s not a lot of IGF-1 going on. That’s very interesting.

Because then when you eat again, this is when that big surge of growth hormone can start to hit you, and then you can start to rebuild all your muscle and so on … That’s, again, is [part of] this rejuvenation process and this anti-aging process.”

Since your growth hormone level will remain elevated for up to 48 hours, you can further optimize your fitness by doing strength training on the day you break your fast, as then you will enter your workout with a very high growth hormone level, allowing for maximum muscle growth.

“That’s what people do [when] training in the fasted state. They fast for 18 to 24 hours, get the high growth hormone levels, train and then they eat. That’s when you got the big growth hormone surge. What they found also was that when you exercise, your body becomes more responsive to this growth, of course, because it wants to rebuild. But it’ll last for like48 hours,” Fung says.

“You don’t have to eat before you exercise. You can exercise, then anytime within the next 24 to 48 hours, if you eat a lot of protein or whatever, you’re going to have that rebuilding, because the growth hormone is there. The body is in that state where it’s trying to rebuild.”

One slight caution here is that fasting, being a stressor just like exercise, will also increase the stress hormone cortisol. While for most people, exposure to this mild stress every day will make them stronger and healthier, for some it may be problematic, and may require you to tweak your fasting schedule. You may find your body responds better to a once-a-week 24-hour fast, for example, opposed to daily intermittent fasting.

More Information

Fung also discusses the benefits of tea, known for their longevity-boosting effects. Green tea is rich in catechins such as ECGC. Fung likes Pique Tea Crystals, which contain far higher amounts of catechins than regular green tea. Just remember, for tea to be beneficial, you need to drink it “straight,” without sweeteners and milk.

Whole leaf teas will also typically be of higher quality than bagged teas. Black tea contains thioflavins, which also appear highly beneficial. “Tea, I think, is one of the underappreciated sorts of things. I think it’s just a part of a healthy lifestyle,” Fung says, adding:

“The book itself, I think, is fantastic. It goes through everything sort of in a shorter form. If you want to get more information on fasting, you can go to 'The Complete Guide to Fasting.’ If you want to get more information on salt, you can go to James’ book, ’The Salt Fix.’ If you want to get more information about healthy fats, you can go to 'Superfuel’ or ’Fat for Fuel’ … [’The Longevity Solution’] is sort of a synthesis of all that.

Then what we do is we look at the blue zones, which is these long-lived populations, and … see how they stack up [against] these simple ideas that we put out there for healthy living.

We also looked at this very interesting study called the 'Ramucirumab monotherapy for previously treated advanced gastric or gastro-oesophageal junction adenocarcinoma’ (REGARD), which looked at the Southern diet, which is of the southern United States.

Turns out that fad diet is highly, highly detrimental. Why? It’s a lot of processed foods, a lot of processed meats, processed fats, high in salt but not good because it’s all processed …”

If you’re intrigued by what you’ve heard so far and want to learn more, be sure topick up a copy of “The Longevity Solution.” In addition, my latest book, “Ketofast” arrives in April and is now available for preorder.

>>>>> Click Here <<<<<

from Articles http://articles.mercola.com/sites/articles/archive/2019/02/24/longevity-solutions.aspx source https://niapurenaturecom.tumblr.com/post/183018150091

0 notes

jakehglover · 5 years

Text

The Longevity Solution — Rediscovering Centuries-Old Secrets to a Healthy, Long Life

youtube

Dr.Jason Fung, a nephrologist and author of two previous books, "The Obesity Code" and "The Complete Guide to Fasting," has now released a third, "The Longevity Solution," which is the topic of this interview. This book was also co-written with James DiNicolantonio, Pharm. D, who also happens to be the co-author of my latest book, "Superfuel."

The motivation for "The Longevity Solution" came from a discussion with DiNicolantonio. "He'd already talked about salt in his book, 'The Salt Fix.' In 'Superfuel,' he talked about good fats, bad fats and super fuel. We thought it would be great to tie everything together in terms of the real dietary determinants of longevity," Fung says, adding:

"I spend a good section of the book talking about protein — the different types of protein, animal versus plant protein, for example, and how much protein [you need]. These are really important questions because there's so much [information] out there, and you don't know who to believe."

From my review of the book, I think that is probably one of the most valuable pieces, because there's so much confusion about protein. There's good reason for this confusion, because it's a complex topic. An important part of the equation is the mammalian target of rapamycin (mTOR), also known as the mechanistic target of rapamycin, a very important pathway responsible for controlling autophagy.

If you inhibit mTOR — which you can do by restricting protein — you activate autophagy, which is a good thing. However, I've personally made the mistake of not eating enough. While excess protein can activate mTOR, your protein needs do increase with age, as you need to counteract progressive loss of muscle mass. So, your age really needs to be taken into account as well.

Understanding the Role of mTOR

"The reason is that mTOR senses the availability of protein and increases these growth pathways. If you're trying to increase muscle, like bodybuilders will, for example, then this might be a very good thing. On the other hand, it impacts aging. One of the real interesting theories of aging is that there's a sort of trade-off between the growth program and the longevity program.

That is, if you grow, it's actually the same pathway as aging. Whether it's good or bad depends on your age. When you're young, you want to grow, so you activate all these growth pathways. But as you get older, if you keep revving that growth engine, it's just going to burn out.

Just like your car engine, revving it is great if you want to go fast. But if, on the other hand, you want to keep that car for a long time, you don't want to rev it that much. Things change as you go along.

During childhood and early adulthood, you want that growth program to go forward, but that growth program is intrinsically at odds with the longevity program. After a certain point, you may want to cut things back. That's the understanding of mTOR; mTOR drives all this growth. But then as you get older, you wind up with diseases of too much growth …

Therefore, you actually need to take a little bit more. If you're elderly and you're at risk of falls, for example, then taking more protein might be a good thing. This is one of the reasons that protein is so hard to understand because everybody's so different … You just have to look at your own situation."

What Are Your Real Protein Needs?

All of that said, there are some general guidelines you can use to estimate your protein needs. Children, for example, generally need higher amounts of protein since they're in growth mode.

Now, when calculating your protein needs, it's important to make the calculation based on grams per kilograms (kg) of lean mass, not total body weight. The reason for this is because you do not need protein to maintain your fat mass. You need it to maintain your lean muscle mass. The following amounts can be used as a general guideline:

Children — 2 grams of protein per kg of lean body mass

Young adults — 0.8 grams of protein per kg of lean body mass

Adults — 0.6 to 0.8 grams of protein per kg of lean body mass

Bodybuilders — 1 to 1.2 grams of protein per kg of lean body mass

Endurance athletes — 1 to 1.5 grams of protein per kg of lean body mass

Seniors — 0.8 grams of protein per kg of lean body mass; possibly more if muscle wasting is a problem

The Importance of Cycling High and Low Protein Intake

"I think that makes a lot of sense," Fung says. "If you look at the literature on longevity, the only really well-established thing that makes people live longer is calorie restriction, but it's very hard to do. One of the things is to cycle it back and forth, so that … some days, you're taking very little; some days you're taking a lot. I think that's actually how people were actually meant to live …

I think it makes a lot of sense because it's this sort of growth-versus-longevity paradigm. If you're always eating the same thing, then you're not going to be able to get that balance right. Because [when] you're in a pro-growth [pathway], that's also a pro-aging pathway.

You really want to go in between the two. Some days, you're going to take a lot. That will stimulate your mTOR, as well as insulin, for example, and put you in this growth pattern. Then you'll have days where your mTOR is going to be driven down very low. Those are the days your body's going to go into more of a survival mode, if you will. That's going to activate autophagy.

When you eat protein, for example, mTOR, which is a nutrient sensor, goes up. It basically just shuts off autophagy. Autophagy is this sort of cellular recycling process. It's very important for aging because it's a rejuvenating cycle for your cells …

When mTOR is very low, then your body will start to break down some of the subcellular parts. Those that are going to be broken down first are those older damaged parts. You're going to get rid of them all. Everybody thinks breaking down protein is bad. But it's not, because that's the first step in renewing yourself. You've got to get rid of all the old stuff and you've got to rebuild the new things. That's why it's important to cycle it …

I think you should, one day, maybe take 100 [grams of protein], and the next day zero. I think that's much better [than eating a specific amount of protein each day], because on the day you're taking zero, you get rid of all your old cells. Then on the day you're taking 100 grams, you're going to rebuild."

In addition to protein, other nutrients can also activate or inhibit mTOR:

Nutrients that activate mTOR include branched-chain amino acids, glutamine, methyl folate and vitamin B12

The Importance of Fasting for Longevity

In his book "Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night," Satchidananda Panda, Ph.D., cites research showing that 90 percent of people eat across 12 hours a day or more, and compressing this eating window may in fact be one of the most important things you can do for your health.

On nonfasting days, they were allowed both lunch and dinner, but all meals were low in sugar and refined carbohydrates throughout. (The complete manual of the fasting regimen used is described in Fung's book, "The Complete Guide to Fasting."2) Two of the patients were able to discontinue all of their diabetes medications while the third was able to discontinue three of his four drugs. All three also lost between 10 and 18 percent of their body weight.

"It was stunning because the time it took to get them off the insulin was between five and 18 days. The longest it took was 18 days … He had been told he'd be on it for the rest of his life … We got him off everything in 18 days," Fung says.

"We still follow those three … They're still off of all their medications. They manage it with their diet. The point is that if you have a disease that causes so much disability — Type 2 diabetes — you can allow your body to simply use up that excess sugar. It's like the body has too much sugar. That's the whole disease. Don't eat, and allow your body to burn it off. Now you have a completely free solution, a completely natural solution …

I don't know of anything that could be better for the treatment of Type 2 diabetes. It turns out there are all kinds of other benefits [as well] … Some of the research shows the average person is actually eating for 14 hours and 45 minutes per day. If you start eating breakfast at 8 a.m., you don't stop until 10:45 p.m. on average. This is the average American. That is unbelievable.

The point is [you need to] cycle. You have to put your body in a fed state. That is, you eat and your insulin goes up. Your mTOR goes up. But then you have to fast. There's a daily cycle that we're not respecting. There's a fed state. There's a fasted state … If you don't ever use that energy that you're putting into your body, you're just going to store it, and then it makes you sick."

Finding the Sweet Spot for Time-Restricted Feeding

Opinions about how long one should fast each day when intermittently fasting varies. Clearly, if your eating window is less than 12 hours, you're doing better than most. As a general rule, the recommended range is between 12 and 18 hours of fasting each day.

I'm of the opinion that 16 to 18 hours of fasting might be the sweet spot, as this allows your body to deplete the glycogen stores in your liver more and suppress mTOR and activate autophagy better. Fung agrees, saying:

"I think that somewhere around 12 to 14 hours is a sort of a baseline … The next step up is somewhere around 16 to 18 hours. That's so easy to do. Once you get used to it, it's so easy. You can build that right into your day without any problems at all. I think that's where you're exactly right. Your glycogen stores last about 24 hours.

But if you're following a lower carbohydrate diet, you're not going to build up those glycogen reserves. Therefore, in 16 to 18 hours, you're going to get down to that point.

Remember, when you've gotten rid of a lot of those glycogen reserves, then your body's going to go into this mode where you're going into gluconeogenesis, which is starting to break some of the proteins down, which everybody thinks is bad, but I actually think is a highly beneficial thing, because you will rebuild that.

Then you start to get into burning fat. That's really where you want to be on a daily basis, 16 to 18 [hours of fasting]. It allows you to just jump into the 20- to 24-hour [fasting] range without any difficulty if you're at that baseline already."

How Growth Hormone Is Affected by Fasting and How It Can Help You Optimize Your Fitness

"The growth hormone question is really interesting, because it does seem paradoxical. Why would your body make all this growth hormone if you've got nothing to eat? It's because the growth hormone acts through the liver to produce insulin-like growth factor 1 (IGF-1) … which mediates all the effects of growth hormone. If you knock out IGF-1 and give growth hormone, it has no effect.

During fasting and calorie restriction as well, your liver downregulates the growth hormone receptor in the liver. So [while] the growth hormone level goes way up, your body's not that receptive to it. Therefore, there's not a lot of IGF-1 going on. That's very interesting.

Because then when you eat again, this is when that big surge of growth hormone can start to hit you, and then you can start to rebuild all your muscle and so on … That's, again, is [part of] this rejuvenation process and this anti-aging process."

"That's what people do [when] training in the fasted state. They fast for 18 to 24 hours, get the high growth hormone levels, train and then they eat. That's when you got the big growth hormone surge. What they found also was that when you exercise, your body becomes more responsive to this growth, of course, because it wants to rebuild. But it'll last for like48 hours," Fung says.

"You don't have to eat before you exercise. You can exercise, then anytime within the next 24 to 48 hours, if you eat a lot of protein or whatever, you're going to have that rebuilding, because the growth hormone is there. The body is in that state where it's trying to rebuild."

More Information

Whole leaf teas will also typically be of higher quality than bagged teas. Black tea contains thioflavins, which also appear highly beneficial. "Tea, I think, is one of the underappreciated sorts of things. I think it's just a part of a healthy lifestyle," Fung says, adding:

"The book itself, I think, is fantastic. It goes through everything sort of in a shorter form. If you want to get more information on fasting, you can go to 'The Complete Guide to Fasting.' If you want to get more information on salt, you can go to James' book, 'The Salt Fix.' If you want to get more information about healthy fats, you can go to 'Superfuel' or 'Fat for Fuel' … ['The Longevity Solution'] is sort of a synthesis of all that.

Then what we do is we look at the blue zones, which is these long-lived populations, and … see how they stack up [against] these simple ideas that we put out there for healthy living.

We also looked at this very interesting study called the 'Ramucirumab monotherapy for previously treated advanced gastric or gastro-oesophageal junction adenocarcinoma' (REGARD), which looked at the Southern diet, which is of the southern United States.

Turns out that fad diet is highly, highly detrimental. Why? It's a lot of processed foods, a lot of processed meats, processed fats, high in salt but not good because it's all processed …"

If you're intrigued by what you've heard so far and want to learn more, be sure topick up a copy of "The Longevity Solution." In addition, my latest book, "Ketofast" arrives in April and is now available for preorder.

>>>>> Click Here <<<<<

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2019/02/24/longevity-solutions.aspx

0 notes

getting-skinny-in-japan · 7 years

Text

Taiwanese Weight-Loss Method

I translated the introduction to this Taiwanese diet I found. If there is interest, I will post the rest of it after translating. It goes on to specify what to eat for four weeks.

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I’ve tried every diet out there, save selling my body to science. From second grade until now, counting all of my past diets, I’ve lost a total of 40 kg combined (of course, I gained them all back). I’m the same as all other dieters:

-I have no self-control

-I have no perseverance

-I easily give up and decide to just “start again tomorrow”.

So, are self-control and perseverance all that are needed to successfully lose weight?

Here’s the deal-- Over many years, I have developed a weight-loss method that is suitable for almost everyone. I’ll tell you how to produce perseverance and self-control. What you need is “power”. Just something like, “Fuck, I wish guys would hit on me!” or, “Damn! If I just lost weight then he would definitely like me!”

I’m telling you, this weight-loss method…

-...will starve you

-...will let you see results soon

-...only takes 1 month to lose 20 kgs.

Let’s begin.

First, you need to know the following 10 facts:

1. Adequate sleep will help your body burn fat. People who stay up late should not expect weight-loss, unless you sleep over 12 hours.

2. Your weight will go up again by more than 2 kgs within a week of stopping this diet. So, take your goal weight and subtract another 2 to 3 kgs from it.

3. It takes 5 to 7 days for weight loss to count. (The time depends on your body composition. In other words, you can see a change in your appearance a week after you lose weight. For example, if you lose 3 kgs on Day Five, you have to wait until Day Twelve to see it on your body.

4. Basically, weigh yourself once before sleeping and once when you wake up. I recommend that you do NOT record your weight, just remember your starting weight. Why? Because once you plateau, you’ll see all your recorded weights and get angry. In addition, towards the end of this diet, you may only want to weigh yourself once every 2 to 3 days.

5. Plateauing is the biggest cause of failure, so once you notice your weight isn’t dropping, don’t weigh yourself for 2 days! (Actually, plateauing means your body is adjusting your outer appearance, catching up with your weight loss.)

6. When you feel hunger, it means that you are losing weight. So, you must hold on in these times of hunger, and don’t think about your favorite foods. Go and imagine your perfect body at your goal weight. If you are around food that you want to eat, just think that if you don’t eat it, you’ll lose an extra half a kilogram!

7. Depending on whether your metabolism is good or bad, some people can lose 1 kilogram in one day, and some people half a kilogram. If your weight before sleeping in the same as it was that morning, you will have definitely lost weight the following morning!

8. Don’t eat after 8pm! If you’re hungry, suck it up. Otherwise, just go sleep or find something to do!

9. Spend less time in front of the TV, and don’t do things that leave both of your hands free. If you keep yourself busy, you will forget to eat.

10. Instant noodles are the scariest thing in the world.

Record your weight the night before you start this diet. This will be your starting weight. Remember this number, sleep well, and the next day start your body revolution!

#proana #thinspo

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memoirsofmemmories · 5 years

Text

From 50s to 40s eps #1

Hi it’s been years since the last time I touched my tumblr. But today I think I kinda need a space to write a diary which is about my journey from 50s to 40s. It’s definitely not about age but none other KG!

Yup, my weight has been going uncontrollable these past years until I realized that I have been categorized as an obese level I. I am 54 kg, 144 cm tall, 27 in age. It started to annoy me cause I can no longer fit. I got sick easily, I am weak and my body feels really heavy. And plus I cannot use my cute dresses anymore!

HOW?

The number one and major reason of why I got this weight went crazy was because I have a peptic ulcer. I had been so sick of it that I sweared I would never suffer from hunger anymore. And so that was why I overeate everything meanwhile I hate sports.

Sports and I have this love and hate relationship. We went on and off because one or two reasons in the past (love it was). I was also 100 percent sure that someone could lose weight without doing any sports because with my two eyes I witnessed some of my friends really did.

I did couple diet plans and I was suffering from hunger again. Once I finished the diet, I avenged that pain and gained more weight. It was almost even twice than I lost. My ulcer went nauseous and that’s how I know I need a help medically to assist me cut some fat while keep me all together.

REVELATION

I did some research about diet plans and none felt really asurring. Some undetake low carb or low fat, some consume diet pills or herbal medicine, some do crazy cardio (which is not my preference) and et ce tera.

I found fermented plum product that was recommended by one of my friends. He was far worse than me, but he alerted me that I am on my way just exactly to be like him if I do nothing with my diet. I bought that imported plum for almos 350K IDR and started hitting the gym for a week. I cut only 0,5 KG. That is not worth it, my heart yelled.

I kept doing some research and I found a documentary film by CNN called ‘EXPLAINED’. One of the episodes enlightened me of ‘WHY DIET FAILS’. It is because no one can stick to a tight diet plan when food is so easy to find anywhere and at anytime. There is’nt a single recipe of how people lose weight. It is totally different from one people to another. Diet plan for me must be customized with my condition.

Finally, I found a diet clinic on Instagram which turned out has a branch in Lotte Shopping Avenue. I came by and asked for several information. I made an appointment with the doctor and I learned couple things from that first meeting.

#1 Meeting

I met the doctor that explained to me how my shape is. That is how I know I am obese level I (in Asia) because my BMI is 26. Normally it is 20 or less. My fat is basically more than half of my body. The doctor made sure that I can go under some treatments that can shape my body just in 3 months. I want to cut 11 KG, and she basically offered me dozens kind of treatments that I can take.

But I know I do not need those kind of treatments because I am not in a rush and you know, probably have low budget too. So I considered to take the basic program which consists of 12 meetings with the dietarian. It costs me like 1 million or something for the whole 3 months.

The dietarian explained to me that I have to tackle 4 phases of diet in 3 months. They call it “Induction’, ‘PHASE 1, ‘PHASE 2′, and ‘PHASE 3′.

As a beginner I have to undergo Induction phase where I can only consume fruits and vegis for 3 days. Right after that, I have to only take fruits, vegis and protein which are not more than 800kcal a day. That aint easy cause I am totally blind about how to count these food. But the dietarian shed me some light by giving me couple of recipe that I can follow during the second phase. This phase is 11 days long.

I will start the first phase tomorrow. Wish me luck!

0 notes

stellatateblog · 6 years

Text

Adjusting calories when bulking or cutting

This topic was inspired by a combination of this thread from POB and the generic "add/drop 500 cals" advice I see across the boards. We’re going to dig into data for bulking followed by cutting and, hopefully, give some more practical recommendations to help us do things a bit more accurately. Bulking

The caloric surplus you calculate vs the caloric surplus actually in play can be vastly different predominantly due to the wild inter-individual differences in NEAT (non-exercise activity thermogenesis). NEAT refers to unconscious physical activity such as fidgeting, maintaining posture, etc – stuff you don’t really think about doing but are actually doing.

To truly understand how large the inter-individual differences can be when it comes to NEAT, we’ll be focused on this classic study. – They took non-obese, 25-36yr old adults and fed them a 1,000 calorie surplus for 8 weeks. No training or exercise protocol needed. – Body comp was measured via DXA & energy expenditure (EE) via doubly labeled water. Both gold standard methods. – The results of this surplus:

Mean Range Baseline weight (kg) 65.8 53.3-91.7 Overfed weight (kg) 70.5 58.8-93.1 Weight gain (kg) 4.7 1.4-7.2 Fat gain (cals/day) 389 58-687 Fat-free mass gain (cals/day) 43 15-78 Baseline dietary intake (cals/day) 2824 2265-3785 Baseline resting energy expenditure (REE) 1693 1479-1990 Overfed REE 1772 1460-2040 Baseline thermic effect of food (TEF) (cals/day) 218 89-414 Overfed thermic effect of food 354 133-483 Baseline total EE 2807 2216-3818 Overfed TEE 3361 2508-4601

Most would’ve predicted that a 1000cal/day surplus should lead to a weight gain of 2lbs per week. So, for a total of 8 weeks, we should expect a total weight gain of 16lbs. Right? Well, in this carefully controlled study, only 4.7kg (10.34lbs) was gained on average. That means most would’ve over predicted the weight gain by 54.7%. That’s a big miscalculation.

Worth noting, of that 1,000cal surplus, only 432cals were stored & 521cals burnt off. Two-thirds of the latter through NEAT – the key difference maker. The range of NEAT increase was a huge variable (100-700cals/day) and explains why we have some folks who are "hard gainers". If you’re eating 1,000 cals more but also, unconsciously , burning off 692 of those cals then…that "calculated" surplus isn’t really what you thought it was.

Summary

So, how much of a caloric surplus is needed for bulking? Answer: it depends. For some folks, a 200-300cal increase will be plenty. For others, you may need to go 700-800. And for a select few, such as the person in the study who only gained 1.4kg (3.1lbs), 1000+ might be required. Trial & error is necessary. I’d advice starting on the lower-mid range (depending on how susceptible yo are to fat gain) and adjusting from there based on results.

How much weight gain to aim for? Here you go: – For natural beginners I honestly wouldn’t focus too much on how much to gain as long as you’re gaining. Focus on progression in the gym and dieting fundamentals (protein intake, etc) and leave the rest for later down the road. – For non-newbie naturals an average gain of 2-3lbs/month is PLENTY. For women in the same category, go 1.5-2.5lbs/month. – For enhanced lifters you can easily justify going to 5-8lbs/month for guys, 4-5lbs/month for women. Obviously it will depend on dosages, how comfortable you are with stretch marks, etc, etc but even at this rate I don’t see fat gain being a real issue.

Cutting This section will build off some of the stuff from this thread with regards to the metabolic adaptations that occur when dieting that make the "calculated" weight loss inaccurate. In other words, you lose less than you expected with NEAT playing a big part again. So, how much less and why?

Does metabolic compensation explain the majority of less-than-expected weight loss in obese adults during a short-term severe diet and exercise intervention? (PM for full paper) OBJECTIVE: We investigated to what extent changes in metabolic rate and composition of weight loss explained the less-than-expected weight loss in obese men and women during a diet-plus-exercise intervention. DESIGN: In all, 16 obese men and women (41 ± 9 years; body mass index (BMI) 39 ± 6 kg m(-2)) were investigated in energy balance before, after and twice during a 12-week very-low-energy diet(565-650 kcal per day) plus exercise (aerobic plus resistance training) intervention. The relative energy deficit (EDef) from baseline requirements was severe (74%-87%). Body composition was measured by deuterium dilution and dual energy X-ray absorptiometry, and resting metabolic rate (RMR) was measured by indirect calorimetry. Fat mass (FM) and fat-free mass (FFM) were converted into energy equivalents using constants 9.45 kcal per g FM and 1.13 kcal per g FFM. Predicted weight loss was calculated from the EDef using the ‘7700 kcal kg(-1) rule’. RESULTS: Changes in weight (-18.6 ± 5.0 kg), FM (-15.5 ± 4.3 kg) and FFM (-3.1 ± 1.9 kg) did not differ between genders. Measured weight loss was on average 67% of the predicted value, but ranged from 39% to 94%. Relative EDef was correlated with the decrease in RMR (R=0.70, P<0.01), and the decrease in RMR correlated with the difference between actual and expected weight loss (R=0.51, P<0.01). Changes in metabolic rate explained on average 67% of the less-than-expected weight loss, and variability in the proportion of weight lost as FM accounted for a further 5%. On average, after adjustment for changes in metabolic rate and body composition of weight lost, actual weight loss reached 90% of the predicted values. CONCLUSION: Although weight loss was 33% lower than predicted at baseline from standard energy equivalents, the majority of this differential was explained by physiological variables. Although lower-than-expected weight loss is often attributed to incomplete adherence to prescribed interventions, the influence of baseline calculation errors and metabolic downregulation should not be discounted. Brief comments on the methodology

– At 565-650cals/day, all from lean meat & veggies, we’re talking about a crash diet. – Protein intake was too low for both sexes (0.94g/kg for men, 0.9g/kg for women) and really needed to be at least 1.5g/kg in this context. – Not all meals were lab provided, which makes compliance issues (not doing what you were told) likely. Especially on a crash diet where we knowing bingeing is more likely.

– On the plus side, these folks did undertake 4 cardio sessions & 2 lifting sessions per week. Cardio started at 30 mins per session and gradually built up to 60mins. Lifting involved full body work (shoulder press, chest press, lat pull downs, leg press, bench, squats, upright rows & ab stuff) starting at 60%1RM and working up to 80%1RM across 2 sets to begin with before moving on to 3 sets per movement. Results & discussion

metabolic table.jpg

The main discovery was that weight loss was 33% less than predicted. Here’s why: – Resting metabolic rate (RMR) went down by 228cals/day (11%) & diet induced thermogenesis (DIT), which was only predicted not actually measured, went down by 236cals/day. That’s a total of 464cals/day explaining 60% of the less than expected weight loss. – 30% of the remaining discrepancy is explained by the fact that less lean mass was lost than predicted. The calculation predicted 79% fat, 21% LBM loss but LBM loss was actually only 18.8% (3-3.1kg out of a total weight loss of 16.1-16.3kg). That’s 90% of the difference between predicted & real weight loss explained. – The last 10% can be explained by lack of compliance by the subjects. Happens all the time and more likely with a study design like this.

Why am I telling you all of this? To show that predicted weight loss becomes incredibly inaccurate once you’re deep into your cut. It’s important to be aware of that and know how to react. Some metabolic adaptations are inevitable and easily explained. RMR drops because you now weigh less = less energy needed to maintain lower body weight. DIT drops because you’ve been consuming less food = less energy needed for digestion. Adaptive thermogenesis is the wild card, not directly measured in this paper.

Adaptive thermogenesis is responsible for the wildly varied drop in energy expenditure due primarily to a drop in NEAT. This drop can be anywhere from 10-27% depending on a myriad of factors (how long you’ve been dieting, how you’ve been dieting, activity levels, bf% change, etc). Some of this is avoidable – do not go batshit crazy with the cardio, do not have batshit crazy macros and do lift some real weight to keep your muscles.

Summary

So, we now know why predicting weight loss in inaccurate. What can we do about it? – Give yourself 15-25% leeway when it comes to caloric intake. Be flexible. That means being prepared to drop it by that extra amount as you get deeper into dieting. I generically recommend starting with a 20% deficit to see weekly results and rolling on from there. – Drugs will help reduce the impact of all of this. Not completely but more than good enough.

Dealing with women specifically: – You girls tend to have lower energy requirements than men and that may cause problems down the line. A typical smaller female may need 1800-2000cals to maintain. 20% deficit knocks that down to 1450-1600cals. 15-25% leeway knocks that down to an average of 1150-1300 cals. This is why women are more susceptible to eating disorders and health issues when dieting. – Health issues are coming once fat intake gets too low. Thyroid will absolutely crash if calories get too low. It’s difficult to track progress over a short timeframe due to the menstrual cycle impact on water retention. My point – taking extreme action can get you girls into big trouble really quickly.

My advice:

– Cardio, not taken to excess, will help tremendously. Do not rely on diet alone. – Diet breaks are your best friend – use them frequently. – Do not be afraid to reach out to someone who knows what the **** they’re doing. Prevention is so much easier than treatment in this situation.

Attached Images

metabolic table.jpg (59.5 KB)

Adjusting calories when bulking or cutting syndicated from https://ugbodybuildingblog.wordpress.com/

0 notes

ugbodybuilding · 6 years

Text

Adjusting calories when bulking or cutting

This topic was inspired by a combination of this thread from POB and the generic "add/drop 500 cals" advice I see across the boards. We're going to dig into data for bulking followed by cutting and, hopefully, give some more practical recommendations to help us do things a bit more accurately. Bulking The caloric surplus you calculate vs the caloric surplus actually in play can be vastly different predominantly due to the wild inter-individual differences in NEAT (non-exercise activity thermogenesis). NEAT refers to unconscious physical activity such as fidgeting, maintaining posture, etc - stuff you don't really think about doing but are actually doing. To truly understand how large the inter-individual differences can be when it comes to NEAT, we'll be focused on this classic study. - They took non-obese, 25-36yr old adults and fed them a 1,000 calorie surplus for 8 weeks. No training or exercise protocol needed. - Body comp was measured via DXA & energy expenditure (EE) via doubly labeled water. Both gold standard methods. - The results of this surplus:

Most would've predicted that a 1000cal/day surplus should lead to a weight gain of 2lbs per week. So, for a total of 8 weeks, we should expect a total weight gain of 16lbs. Right? Well, in this carefully controlled study, only 4.7kg (10.34lbs) was gained on average. That means most would've over predicted the weight gain by 54.7%. That's a big miscalculation. Worth noting, of that 1,000cal surplus, only 432cals were stored & 521cals burnt off. Two-thirds of the latter through NEAT - the key difference maker. The range of NEAT increase was a huge variable (100-700cals/day) and explains why we have some folks who are "hard gainers". If you're eating 1,000 cals more but also, unconsciously , burning off 692 of those cals then...that "calculated" surplus isn't really what you thought it was. Summary So, how much of a caloric surplus is needed for bulking? Answer: it depends. For some folks, a 200-300cal increase will be plenty. For others, you may need to go 700-800. And for a select few, such as the person in the study who only gained 1.4kg (3.1lbs), 1000+ might be required. Trial & error is necessary. I'd advice starting on the lower-mid range (depending on how susceptible yo are to fat gain) and adjusting from there based on results. How much weight gain to aim for? Here you go: - For natural beginners I honestly wouldn't focus too much on how much to gain as long as you're gaining. Focus on progression in the gym and dieting fundamentals (protein intake, etc) and leave the rest for later down the road. - For non-newbie naturals an average gain of 2-3lbs/month is PLENTY. For women in the same category, go 1.5-2.5lbs/month. - For enhanced lifters you can easily justify going to 5-8lbs/month for guys, 4-5lbs/month for women. Obviously it will depend on dosages, how comfortable you are with stretch marks, etc, etc but even at this rate I don't see fat gain being a real issue. Cutting This section will build off some of the stuff from this thread with regards to the metabolic adaptations that occur when dieting that make the "calculated" weight loss inaccurate. In other words, you lose less than you expected with NEAT playing a big part again. So, how much less and why? Does metabolic compensation explain the majority of less-than-expected weight loss in obese adults during a short-term severe diet and exercise intervention? (PM for full paper) OBJECTIVE: We investigated to what extent changes in metabolic rate and composition of weight loss explained the less-than-expected weight loss in obese men and women during a diet-plus-exercise intervention. DESIGN: In all, 16 obese men and women (41 ± 9 years; body mass index (BMI) 39 ± 6 kg m(-2)) were investigated in energy balance before, after and twice during a 12-week very-low-energy diet(565-650 kcal per day) plus exercise (aerobic plus resistance training) intervention. The relative energy deficit (EDef) from baseline requirements was severe (74%-87%). Body composition was measured by deuterium dilution and dual energy X-ray absorptiometry, and resting metabolic rate (RMR) was measured by indirect calorimetry. Fat mass (FM) and fat-free mass (FFM) were converted into energy equivalents using constants 9.45 kcal per g FM and 1.13 kcal per g FFM. Predicted weight loss was calculated from the EDef using the '7700 kcal kg(-1) rule'. RESULTS: Changes in weight (-18.6 ± 5.0 kg), FM (-15.5 ± 4.3 kg) and FFM (-3.1 ± 1.9 kg) did not differ between genders. Measured weight loss was on average 67% of the predicted value, but ranged from 39% to 94%. Relative EDef was correlated with the decrease in RMR (R=0.70, P<0.01), and the decrease in RMR correlated with the difference between actual and expected weight loss (R=0.51, P<0.01). Changes in metabolic rate explained on average 67% of the less-than-expected weight loss, and variability in the proportion of weight lost as FM accounted for a further 5%. On average, after adjustment for changes in metabolic rate and body composition of weight lost, actual weight loss reached 90% of the predicted values. CONCLUSION: Although weight loss was 33% lower than predicted at baseline from standard energy equivalents, the majority of this differential was explained by physiological variables. Although lower-than-expected weight loss is often attributed to incomplete adherence to prescribed interventions, the influence of baseline calculation errors and metabolic downregulation should not be discounted. Brief comments on the methodology - At 565-650cals/day, all from lean meat & veggies, we're talking about a crash diet. - Protein intake was too low for both sexes (0.94g/kg for men, 0.9g/kg for women) and really needed to be at least 1.5g/kg in this context. - Not all meals were lab provided, which makes compliance issues (not doing what you were told) likely. Especially on a crash diet where we knowing bingeing is more likely. - On the plus side, these folks did undertake 4 cardio sessions & 2 lifting sessions per week. Cardio started at 30 mins per session and gradually built up to 60mins. Lifting involved full body work (shoulder press, chest press, lat pull downs, leg press, bench, squats, upright rows & ab stuff) starting at 60%1RM and working up to 80%1RM across 2 sets to begin with before moving on to 3 sets per movement. Results & discussion metabolic table.jpg The main discovery was that weight loss was 33% less than predicted. Here's why: - Resting metabolic rate (RMR) went down by 228cals/day (11%) & diet induced thermogenesis (DIT), which was only predicted not actually measured, went down by 236cals/day. That's a total of 464cals/day explaining 60% of the less than expected weight loss. - 30% of the remaining discrepancy is explained by the fact that less lean mass was lost than predicted. The calculation predicted 79% fat, 21% LBM loss but LBM loss was actually only 18.8% (3-3.1kg out of a total weight loss of 16.1-16.3kg). That's 90% of the difference between predicted & real weight loss explained. - The last 10% can be explained by lack of compliance by the subjects. Happens all the time and more likely with a study design like this. Why am I telling you all of this? To show that predicted weight loss becomes incredibly inaccurate once you're deep into your cut. It's important to be aware of that and know how to react. Some metabolic adaptations are inevitable and easily explained. RMR drops because you now weigh less = less energy needed to maintain lower body weight. DIT drops because you've been consuming less food = less energy needed for digestion. Adaptive thermogenesis is the wild card, not directly measured in this paper. Adaptive thermogenesis is responsible for the wildly varied drop in energy expenditure due primarily to a drop in NEAT. This drop can be anywhere from 10-27% depending on a myriad of factors (how long you've been dieting, how you've been dieting, activity levels, bf% change, etc). Some of this is avoidable - do not go batshit crazy with the cardio, do not have batshit crazy macros and do lift some real weight to keep your muscles. Summary So, we now know why predicting weight loss in inaccurate. What can we do about it? - Give yourself 15-25% leeway when it comes to caloric intake. Be flexible. That means being prepared to drop it by that extra amount as you get deeper into dieting. I generically recommend starting with a 20% deficit to see weekly results and rolling on from there. - Drugs will help reduce the impact of all of this. Not completely but more than good enough.

Dealing with women specifically: - You girls tend to have lower energy requirements than men and that may cause problems down the line. A typical smaller female may need 1800-2000cals to maintain. 20% deficit knocks that down to 1450-1600cals. 15-25% leeway knocks that down to an average of 1150-1300 cals. This is why women are more susceptible to eating disorders and health issues when dieting. - Health issues are coming once fat intake gets too low. Thyroid will absolutely crash if calories get too low. It's difficult to track progress over a short timeframe due to the menstrual cycle impact on water retention. My point - taking extreme action can get you girls into big trouble really quickly. My advice:

- Cardio, not taken to excess, will help tremendously. Do not rely on diet alone. - Diet breaks are your best friend - use them frequently. - Do not be afraid to reach out to someone who knows what the **** they're doing. Prevention is so much easier than treatment in this situation.

Attached Images

metabolic table.jpg (59.5 KB)

0 notes

anecdotaltruthbomb · 6 years

Link

I mentioned Jon Gabriel before, in at least two of my videos. He influenced me a lot, a few years back. His audio tracks (visualizations, guided meditations) were motivating in times, when i was still addicted to terrible junk foods. He once suggested to associate chocolate with shit and processed starches with cardboard. I did create a photoshopped visualization of how lean i wanted to become. And if i pull my belly in, i look almost like this visualization now. Perhaps my ass is slightly more sagging. But i have just that lean neck and chin and overall lean silhouette.

I agree with most of what he says, except that he is not quite vegan and high carb enough for my tastes. Perhaps he is just trying to not piss off his rich mainstream audience. Or perhaps he is a different body type and is therefore a better fat burner than me. He seems to be much more of a mesomorph than me. And lives a much more active live-style.

His main argument is, that the major cause of overweight is some kind of hormonal stress. Hardships in life, that are interpreted as a famine because throughout evolution most difficulties in life were correlated with at least a thread of future famine. A body that fears famine will be hungry enough to put on fat. So to loose fat long term, to maintain weight loss, that stress trigger needs to be eliminated. Life needs to be somewhat positive and free of exhausting drugs, like sleep cycle disturbing amounts of caffeine. I think i agree with this completely. I have tons of anxiety regarding my perspective on survival. Let alone reproduction. This may hold my evolutionary biology back from giving up all of my weight. It may be the main cause for why my body holds on to every single gram of fat (above around 15 grams of fat per day), just to give me hunger for more carbs. This goes hand in hand with what i said about the endomorph type before. Nevertheless, i used to be a huge ball of white trash and now i am more lean and much more healthy than half, if not most of my age peers. Just because of a change of diet, hardly touching the stress aspect, especially the psychological aspect of stress, which is probably getting much worse, as a side effect of me becoming more and more alienated from humanity, due to being a fruitarian at heart. So you cannot say: "Oh, my body wants to be fat, that is the problem, not the junk food i eat - If my body wanted to be lean, it would be lean despite those junk foods i eat" - That isn't even true, because even lean types will become fat, slowly over decades, by eating those fattening, fat containing, calorically dense foods. You do not have to resolve that mythological childhood trauma, that you cannot even remember, in order to have an up to 90% improvement of your life quality. Just change your diet. So this is where i am tempted to disagree with Jon Gabriel a little. What he says about stress is absolutely true and cannot be ignored, if perfect healing is the goal. But he seems to slightly downplay the "nutritionist approach" (tweaking metabolism by smarting up about how different foods and macros digest and burn within the body) in favor of this stress-setpoint-argument. In reality, the priorities are the other way around: You can loose at least half of your weight, by focusing exclusively on the nutritionist approach. Maybe two thirds of your weight. Loosing the rest of your weight will take longer, because mastering the stress-aspect is more challenging. An intellectual change (what foods you consider worthy of your money) is usually happening much more quickly, than a personality and lifestyle change. But if an intellectual change around how the body is affected by shitty food is not even possible, because of dishonest neurotic self sabotage or confusion and attachment to various collective lies, the situation is even worse. This is why i had to become like 30 years old, until i had enough mental clarity to tackle my obesity intellectually. People who are still intellectually compromised can only be helped by authorities telling them the truth. Mastering both areas, intellectual understanding and stress management, takes much time and the speed of weight loss is limited by how fast you can master weight maintenance at any level. Whenever weight loss exceeds this maintenance mastery, you will just regain the weight. You can always go to 7% bodyfat, by doing a 360 day water fast, or whatever, but that is useless. A waterfast can however be use full to get down to your current set-point, which is your current ability to maintain weight at a certain level, which is your current food choice habits and your current hormonal situation. I did never regain any of the weight i lost during my first 40 day water fast! Quick weight loss does not cause jojo effects! Only the so called "set point" does cause the regaining of weight. Fasting for a first time does probably greatly reduce your setpoint. Because it reduces oxidative stress in the body, by removing body fat and cleaning the lymph system. And it changes your sensibilities, thus improves your food choices (given that you are intellectually prepared for this). But that does not bring the set point all the way down to 7 or so percent bodyfat. I did more water fasts (20 days, 20 days, 30 days), which took me to a lower level of body fat, around 50kg, but i regained that weight every time. I guess this is where i have to spell out that my definition of setpoint is slightly different from that of Jon. I see it as a complex equation of multiple factors coming together, not as an inside job, a program of genes, brain, hormones. For example if a nervousness in your brain drives you to gain weight for 6 dark months of the year, but your food choices allow only 1kg of weight gain per one month, then in my view your setpoint is practically only 6kg higher than in the opposite time of the year. This is why in my view food preferences change the setpoint. A fruitarian who gets nervous about food would switch to foods of higher energy density, perhaps dried fruit. Someone else might introduce overt fats in stead. This person could put on 2kg in one month. Their setpoint would be 12kg higher. They may not even be able to loose those 12kg again, in the opposite half of the year, when they feel safe to do so. One year they are 12kg heavier, but loose only 6kg, next year they add 12, that makes a total of 18kg and so on. Would their brain feel less nervous about survival, would they add less than 12kg in 6 grim months, because they already have 6 extra in the first year, 12 in the second year? Maybe a little less nervous but not totally. Many factors come together in my model and its hard to predict. My experience suggests that just changing objective factors like food choices can make a massive difference to the setpoint. In my view there is a pulling force in the form of cerebral nervousness around food, or carelessness, it pulls weight up or down, through appetite for more or less calories, but does not say how much weight should go up or down, neither in terms of body-fat-percentage nor in terms of total weight in kg. How much weight goes up or down is in my view not decided cerebrally, but in the body, which “decides” mechanically through so many factors: how many fat cells you have, how much nerve energy it takes to keep that huge body alive, how large the stomach is, how much nerve energy it takes to digest your particular food choices. How much weight can you handle? Also on the other hand: how much muscles do you need, to get through the day? How much nerve energy and carbs do those muscles need to run? So how much do you need to eat to carry your weight? This huge complexity of factors is pulled, up or down in terms of mass, like a bag with objects in it. Those objects produce resistance to the pull. To explore the opposite case: weight loss or lowered setpoint - using a different analogy. Like a glass standing on a tilted surface. The glass represents our body fat. There is already a tension from gravity pulling, representing a desire for weight loss, but not enough to pull the glass over the resistance of the surface. Then the surface is tilted just a little more. Gravity did not even change. But the relationship of gravity and surface resistance changes, resistance is lowered. The glass starts to glide and falls off the surface. More tilt is an analogy to a low GI diet, since fat is more easily burned, when muscles are not instantly stuffed with carbs on all occasions. Setpoint or gravity did not change, but a change of diet triggered weight loss. This analogy implies, that gravity, representing a lower setpoint, was necessary for weight loss. Does this analogy hold true? Is it impossible to loose weight, when there is no lowered setpoint? Not quite, the analogy has it’s limits, you can of course starve off the weight, but may gain it back. My main point with this analogy is, that the initial weight was much higher than “gravity” wanted it to be. That glass was just standing there on the slightly tilted surface, not moving one damn bit. There was a surface resistance holding the glass in place and it was the diet choices alone, in this case a theoretical high GI diet, such as when you eat a 1000kcal bowl of oatmeal for breakfast, instead of four bananas. My current setpoint is roughly at 58kg at 167cm (its a good BMI but includes much fat in my case). This could be stress related or it could have something to do with my lower than ideal lean body mass. Perhaps my evolutionary intelligence is simply stressed out by this crippling weakness, around my spine and shoulders, which also involves chronic inflammation of some joints. And evolution gives me an extra appetite for it. But building up bones and cartilage and tendons and ligaments happens so slowly. Unsurprisingly my body could easily store much body fat in the process of eating for lean mass gain, given how many effective fat cells i have. So i take my protein need serious. And avoid bone loss causing substances like salt and phosphoric acid (found in coke, energy drinks, as stabilizer for some hydrogen peroxide solutions). And this is also something Jon would agree with. He recommends protein for breakfast. Whatever the hell that is supposed to mean. I can’t load up my belly with slow digesting chickpeas in the morning. How am i supposed to digest fruit then? I will have my protein in the evening. The body can store amino acids and builds up muscles during sleep anyways. Protein in the morning may reduce overall appetite, but that is not a strong enough argument to justify indigestion of fruit. If only there were affordable vegan protein powders without toxic fat and without pollution.

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beastneversleep303-blog · 6 years

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My Bodybuilding Journey

On August 10th of 2017, I started going to the gym. I started training because I wanted to get appear more muscular, as I felt I was skinny-fat*. Before going to the gym I had gone to rowing training from 2015 until the start of summer 2016 (gaining a bit of muscle,but still being fat), then I had a break from any kinds of training because I was to have surgery in September of 2016, and I had to recover for a few months. Around the time of my surgery I lost a lot of weight and muscle and went from being fat to skinny-fat* by eating way less and doing lots of cardio (mostly football) and doing way too many sit-ups among pushups and squats and occasional dumbell curls. After my initial surgery recovery time I just felt down and depressed because of things in my life not going as well as they could be and I couldn’t get myself to go and do any kinds of training, I gained a bit of fat back. I wanted to start going to the gym at the start of summer 2017, but instead I would play football and have fun with my friends for most of the summer until the beginning of August. I didn’t want to go to the gym because I felt really unfit and I feared I couldn’t do anything worthwhile in the gym without gasping for air. I lost a bit of fat, but again I lost more muscle, looking even more skinny-fat*. All this time I hesitated going to the gym because I felt insecure and feared being judged. But since I started going to my gym, I realised no one really cares about what strangers are doing in the gym as long as they’ŗe not disturbing their work. I’ve been going to the gym for about 5 months now and I’ve made some okay progress, but I’ve got a lot of work to do – still. I’m writing this blog for my English, IT work and for myself. My English work requires me to write an essay-like blog post about my subject of interest, write down ten new words to me I find interesting that pertain to my subject. My IT work requires me to write a monthly blog about my subject and present it at the end of the school year. This blog could help me track my bodybuilding goals and progress, things I’ve learnt about it, interesting things I’ve found. Throughout the year I will write down measurments of my muscles, changes in my training program, my weight, nutrition, track my quest of addressing imbalances in my body. During my first 4 and a half months of training I have been going to the gym every day I that my schedule allows. I’ve also played football for many hours on about 3 fourths of the weekends that have passed during this time. I’ļl concede that I might’ve been better off having a bit more recovery, but since I’m a beginner I feel I don’t need quite as much rest as a seasoned gym goer. I haven’t been following a specific training program, I’ve been training different body parts in this kind of manner - chest on Monday, legs on Tuesday, arms (biceps and triceps) on Wednesday, back on Thursday and then from the start (also sometimes I train abdominals after the initial training for about 30 minutes). .My training time ranges from 1 hour minutes to over 2 hours. I usually start training an hour after school on weekdays, late in the evening on weekends. For the first 2 months I trained with lower volume and higher repetitions, higher volume and lower reps in the 3rd and 4th month. For the last few weeks I’ve been training with a balance of volume and repetitions. I’ve been bulking* (eating extra calories to gain more muscle) for about 4 and a half months. At the start of summer 2017 I was at a weight of about 75.5 kg, now I am about 183 cm and 80 kg.

‘For serious lifters, rest days can be the absolute worst. Rather than enjoying the day off, we spend the free hours in torture, just imagining what we could do if we could get our hands on some weight. When that mindset takes over, rest days go out the window. We’re in the gym hour after hour, day after day in order to feed our inner iron demon. As epic and alpha as this mindset is, it doesn’t exactly make gains any easier to come by. In fact, going balls-out every single day can be severely detrimental. A lack of proper recovery and conditioning can lead to plateaus. Packing heavy weight on a dysfunctional movement can (and probably will) lead to injury. Your iron addiction can also affect your friends and family: Who wants to spend time with someone who is constantly stressed out about getting back into the gym?’ - “https://www.bodybuilding.com/fun/make-the-most-of-your-rest-days.html”>https://www.bodybuilding.com/fun/make-the-most-of-your-rest-days.html"

The Case For Lower Reps

“High reps deliver big gains, right? Well, low reps have a place, too!

The low-rep zone can be defined as anything between 1 rep with near-maximal effort and 5 reps in a set. They’re often viewed as being geared more for powerlifting or Olympic lifting, but if you really want to make high-threshold motor units work, you will need to push some serious weight!

This focuses on making your nervous system more efficient. If you switch from sets of 10 to sets of 3, you coerce your body to unfamiliar, shocking stressors, especially since low rep ranges encourage the use of much heavier weights. Every movement requires more "tightness” and a more intense focus. Further, more motor units and muscle fibers are recruited, and your body gets better at turning off antagonists (or opposing muscle groups) as well.

The result is that you’ll get jacked, but in a slightly different way. Since the goal is more on strength, your body composition will greatly differ from someone who performs exclusively high-rep sets. Powerlifters are strong as hell and can move jaw-dropping weight, but probably lack a bit of the size and definition of a well-trained bodybuilder. By now, it’s probably ingrained in you that you need to perform high reps per set (I’m looking at you, bodybuilders). Let me clarify that I define high reps to dawdle in the 8-12 rep range but could be as low as 6 reps per set.“

The Case For Higher Reps

"There shouldn’t be anything really earth-shattering here. If you train with high reps, your goal is to build a bigger muscle.

Some folks call this "structural hypertrophy” since the higher rep sets allow you to focus primarily on the muscles themselves. They also lend themselves to fewer total sets per exercise. By virtue of slowing down the movement, coupled with the sheer amount of reps you do per set, you’re going to increase time under tension, which is a necessary stimulus for hypertrophy. No doubt, gains in strength will come along for the ride, but increases in muscular growth will outpace the increases in strength.

But what happens if you spend all your time here? Quite simply, your body will adapt to your training in this rep range if you continue it for extended periods of time. Furthermore, training in that zone will ultimately limit the amount of intensity you can use as well.

Do high-rep sets (15, 20, or more reps per set) have a place in programming? Sure, but they’re probably they exception rather than the rule.“

-https://www.bodybuilding.com/content/high-reps-low-reps-which-rep-scheme-is-best.html

Through the evidence I gathered and from what I’ve heard I conclude that I have to refurbish* my training schedule. I should rest more to do more in the gym. It’s recommended I have have one rest day during the week. I should try and follow a training system that leaves a bit less time for my body parts to recover - "Push, Pull, Legs”. It is one training of pulling weight (rows etc.), one of pushing it (variations of bench press etc.) and one where I train legs and from the start. I also recognize that I should minimize upper abdominal work to not overdevelop them even more and that I should do more shoulder exercises. I also now realise I should do a mixture of high and low reps with low and high volume to challenge my muscle and increase their growth. I also have to be brave and do exercises that I’m uncomfortable with completing to give my muscles new experiences for even more development.

To conclude - I have to see what works for me, I need to eat more to gain more muscle, I need to get more rest during my training week, I need to not be indolent* and do harder exercises. Also - I musn’t give up if I don’t see progress all the time, because everybody goes through that when bodybuilding. I musn’t get discouraged!

CURIOUS WORDS

*skinny-fat - When someone is thin and looks great in clothes, but is all flabby underneath.

*coerce - persuade (an unwilling person) to do something by using force or threats.

*hypertrophy - the enlargement of an organ or tissue from the increase in size of its cells.

*stimulus - a thing or event that evokes a specific functional reaction in an organ or tissue.

*powerlifting a form of competitive weightlifting in which contestants attempt three types of lift in a set sequence.

*virtue - behavior showing high moral standards.

*motor unit - A motor unit is made up of a motor neuron and the skeletal muscle fibers innervated by that motor neuron's axonal terminals. Groups of motor units often work together to coordinate the contractions of a single muscle; all of the motor units within a muscle are considered a motor pool. The concept was proposed by Charles Scott Sherrington.

*stressors - a stimulus that causes stress

*refurbish - to brighten, freshen or polish; to restore or improve

*indolent - lazy

date of initial post - 28.11.2017

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bat-furioustimetravelbouque-blog · 7 years

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Dish Strategy & Exercise Schedule.

Somebody directed me to your site coming from a LCHF Facebook team I belong to I began reduced carb in Nov of in 2014 at 364 extra pounds (165 kg). End results may vary." He is actually called for to put that there through legislation due to the fact that now that's well-established that diets don't operate to make maintainable effective weight loss, results can not be actually forecasted along with any kind of level from precision, and within 3 to 5 years very most or all weight is restored ... and since his diet is actually no different. Many of the amount of times I after that don't consume up until 4 'clock I then eat a meal along with something pleasant however sweets complimentary and wheat cost-free. This is the big difference in between a ketogenic diet regimen and also malnourishment, that likewise causes ketosis. Over the last pair years eDiets has received some unfavorable reviews and also nourish back worrying their services, particularly their old Fresh Prepared Dish Shipping Solution. For the fifth year we are actually excited to declare our Most Popular Diets of 2012 listing! The Eastern diet regimen is a sensible option for an eating trend, landing around the middle of the pack of ranked diet regimens. Through performing this, our team may stay away from several diet programs downfalls and health and wellness impacts that include food items processing. If you definitely would like to determine why diet plans don't work possess a read of Intuitive Consuming or even go to the site: Composed through nutritional experts which were actually unwell from seeing there clients neglect at fat burning. That is often accurate concerning restrictive diet plans - you are very likely to gain some body weight back after you complete them. Happening a balance between the food items you consume as well as what does it cost? of it you eat, while incorporating far healthier, healthy foods items is a so much more successful method to accomplish your physical body goals. Obviously you are actually not; it is actually December, it is actually the holiday, there is actually scrumptious meals everywhere, you're appreciating that, that's completion from the year and also not the time to start something brand new, and so on This food strategy as well as training for regarding a hr complied with by 15-20 min of rigorous cardio 6 days a week assisted me go coming from 126 lbs and 24% physical body fat to 118 lbs as well as 17.5% body system fat. When folks concentrate as well as stress this part (weight reduction) solely they are doing themselves a disservice, I think. If your blood pressure is currently at or over Stage 1 (141 over 90 or even greater), you could need to take medication in addition to dropping weight as well as creating the way of life adjustments pointed out over. When you absorb your meals, 3 foods and also 2 treats a time are going to keep your metabolic process humming-- you burn calories. Our experts typically consult with clients that have actually consisted of additional carbs while on the Carb30 strategy, which may significantly lessen your potential to lose weight. Alley informed Lauer that she once again dropped the body weight via Jenny Craig, for which she returned as a paid for speaker in very early 2014. First of all, Low Carb is not the only technique to reduce weight, yet this may be among one of the most satisfying ways. Our experts made an effort the latter, understanding that a balanced diet regimen wealthy in vegetation located meals is actually as attribute aimed. This alone does certainly not clarify why the majority of weight loss attempts side in lost weight being regained, however this's an excellent start (I can consider some other main reasons: unpalatable, unsustainable diet plans as well as appetite. Iris Shai: Yes, 95% from the people kept the diet regimen after one year as well as 85% after pair of years which is a quite superior obedience fee given that this is actually certainly not thus effortless to become on a diet regimen at all times. Suspect exactly what- 5 years after my last diet plan, I am just one pound under my pre-diet body weight. Components like high levels of caffeine have actually reduced impacts that are actually just delegated to rest reduction along with regular usage. Having said that, with so many diet regimen approaches on the market nowadays, the substantial selection could be paralyzing when starting to work toward your fat burning goals. Your medical professional will talk about with you the target degrees for blood sugar that will demonstrate good management from your diabetes mellitus. The weight reduction claims were also pointed out to become supported by a scientific study, however this was never ever published. When additional hints went I needed to slim down so I only started fasting on Mondays and Wednesdays. Boyd Swinburn: Yes, there is a percentage from weight loss to muscle loss as well as at a much higher body fat amounts much more fat deposits receives dropped, so that readies headlines for overweight individuals however that performs really likewise have longer to obtain to that brand-new weight amount, the brand-new weight plateau. It suggests you'll need to work also more challenging to remain to burn fat; also when you appear this, the loss could not continue at the very same speed as previously. I havtn acquired funds for health and fitness center as well as i merely prefer somebody could possibly assist me make a diet strategy all the websites never operate.!! Attempting to drop it all as promptly as possible by denying yourself rarely functions effectively long-term, that is actually only a dish for yo-yo weight loss". Moreno proposes that a weight-loss of 10-12 pounds is possible in the very first 17 times.

Then on July 1st, 2013, our company perform an ultimate weigh in. Then, if you have actually dropped for example, 5 pounds, you obtain your your $25 back PLUS any type of funds in the flowerpot that's left in there from individuals that really did not meet their expected fat burning. Breaking down the 4.75 million kJ through 13.2 thousand gives the approximate amount of times he had to shed 125 kg, which is almost exactly 360 concurring well along with the tale. The diet involves a set from 17-day patterns with adjustments in the make-up from the foods items you consume. I found yourself losing 25 pounds, and am actually within 2.3 pounds from my objective body weight from 160! Every 2 full weeks), I enable on my own to eat a little much more calories coming from HEALTHY food items (an added yoghurt, an added platter of veggies, a bowl of steel-cut cereals at nights ...). It is actually not concerning diet plan or even starvation, but regarding commemorating just what you can do along with simple, unrefined components. But less than TWENTY g. carbs, 50-100 g healthy protein therefore much excess fat you should experience full is actually overall tip for a ketogenic diet. The group that had the lap-band surgical treatment shed generally of 35 kilograms each, compares with three kgs in the other group. The very low-carb diet plan (LC diet regimen) delivered 14% from total calories as carb (under 50 grams/day). Therefore in one feeling that's not high premium food items in any way, that is actually merely privilege fats, and also likewise convenience food has actually proliferated in the last 30 or even 40 years. I am actually thus pleased for the development you have actually made so far, you are my motivation and I have been actually residing the LCHF lifestyle for concerning a month and I required your account that can help me concentrate on my very own huge weight management experience in advance of me. Thanks a great deal. After 6 months, nonetheless, the average body weight in the group started to enhance once more. Balanced diet regimen demands for a certain individual is actually different from yet another individual.

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robertsmorgan · 7 years

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Psychology of Eating Podcast: Episode #225 – Is Self Expression Connected to Weight?

Batul, age 23, comes to Marc David, Founder of the Institute for the Psychology of Eating, with very clear intention she wants to lose 20 more lbs to get to her goal weight… a weight she has never weighed before. This goal is tied to her desire to step into self-expression, and own who she is. As we get deeper into the conversation, Marc explains the typical mother-daughter psychological connection, and we see how it pertains to Batul and her mother. There are so many ways she has wanted to be different than her mom, not because she doesn’t love her, but because she is following her own intuition and path of personal growth. As she grows into her own woman, Marc invites her to get comfortable being uncomfortable. Batul realizes she will never be able to fully express her own truth and her body will never settle into it’s natural weight if she keeps trying to please everybody else first.

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Below is a transcript of this podcast episode:

Marc: Welcome, everybody. I’m Marc David, founder of the Institute for the Psychology of Eating. And we are back in the Psychology of Eating podcast. I am with Batul today. Welcome, Batul.

Batul: Hello, Marc.

Marc: I’m glad we’re doing this. I’m glad you’re here.

Batul: Same here.

Marc: Let me say a couple of words quickly to listeners and viewers, and then you and I’ll jump in together. So if you are a returning visitor to this podcast, thank you, thank you, thank you for showing up and being part of our world. And if you’re new to the podcast, here’s how it goes down. Batul and I are officially meeting for the first time now. And we’re going to spend about 45 minutes to an hour together and see if we can push the fast-forward button a little bit on good change and good transformation.

So, Ms. Batul, if you can wave your magic wand and if you could get whatever you wanted to get from this session, tell me what that would be for you.

Batul: I would like to express myself more, and that sounds really vague. But I just would love to have a stronger presence and a more powerful voice. I have hypothyroidism, and I don’t think that’s a coincidence. So that’s one of the things, but I would also like to lose about 10 kg, about 20 pounds.

Marc: Got it. Got it. Got it. And how long have you been wanting to lose about 10 kg?

Batul: So I’m 65 kilos right now which is about 143-ish pounds. But I’ve already lost 20 pounds in the past few months. And I’ve been wanting to lose weight since I was 12 really. Yeah.

Marc: So are you dieting? How are you losing weight?

Batul: No. I was in that dieting vicious cycle for years, but I stopped dieting around 18 and I’m 23 right now. So I eat as best as I can. I kind of can tune into to foods right now and see what food is nourishing for my body. That looks similar to a paleo diet, but I’m not too strict.

Marc: Got it. Got it. Got it. So the weight that’s been coming off recently, what do you attribute that success to?

Batul: More pleasurable movement for sure. And this was really surprising for me, but that comes in the form of strength training for me, just lifting weights. Some yoga on the side as well. Just being more present with my food, eating slightly slower. I’m still a really fast eater, but slightly slower. And less stress overall about life.

Marc: Okay. That sounds like a pretty good formula.

Batul: Yeah.

Marc: So have you plateaued or are you still losing? Like, what’s happening for you?

Batul: I have plateaued, yeah. Yeah. It’s been about a month now.

Marc: Okay. And you want to lose how much more weight?

Batul: About 10 more kilos, 20 pounds.

Marc: What weight would that put you at?

Batul: That would be about 55 kilos.

Marc: When was the last time you weighed 55 kilos?

Batul: I never did.

Marc: Okay.

Batul: I’ve seen 58 when I was about 13. I was overweight as a kid since I’ve known myself basically.

Marc: Mmhmm. So do you think that’s a reasonable goal for you? I’m just wondering. Do you think that’s natural for your body?

Batul: I think the weight strongly ties to that voice component that I’ve mentioned, and there’s no way of telling if I’ll ever reach that weight. And that’s okay I think. But I know you sometimes mention in your podcasts that that extra weight can be just energy that is stuck, so I think that’s what’s going on for me as well. I don’t know if that’s the case for the entire 10 kilos, but I think some of that is definitely stuck potential.

Marc: How tall are you?

Batul: I’m 163 cm, so that’s 5’3”.

Marc: 5’3”. Yeah. So I’m interested. I just want to know where you came up with your number and your target weight. Because you’re pretty convinced that that’s where you should be at, that that’s your rightful place. So I just want to know how you got there, like just how you arrived at that, like what your thinking was. Help me understand.

Batul: Yeah, I never thought about that actually. I’m sure there is a reason. So when I was 12 and I was overweight, my mom actually took me to a dietician, and from her magical BMI calculations, the magic number was 58. And I think being the perfectionist I am, I just wanted to round down a bit and just say 55.

Marc: Mmhmm. Got it. Got it. Got it. So, yeah. I’m going to put a little bookmark over there because it’s a number. It’s a number from when you’re 12 or 13 years old. And you’ve given a little bit of energy and power to that number. So I’m just not quite sure, but we’ll circle back to that. So how did you arrive at for yourself, your voice, your power, expressing yourself in the world connected to your weight? What helped you kind of get to that conclusion?

Batul: It took me many years, as this is a really recent realization. But I was diagnosed with Hashimoto’s hypothyroidism, so that’s the autoimmune form, when I was 12, again, when I started dieting. So that’s the only reason—that’s one of the reasons actually that I think those two are connected. But since then, whenever my voice or my self-expression was compromised for one reason or the other, I would just tend to gain a lot of weight in a really short span of time. Go ahead. Sorry.

Marc: Yeah, no. It makes perfect sense. So when you say, “If my voice was suppressed,” give me an example of a way that you would feel suppressed that you recall from the past.

Batul: The major example would be when my father passed away when I was 18, and I just did not feel like myself anymore. It’s just a really strange place to be, and I was really connected with my father. So it just felt like a big chunk of me just left as he passed away, and that took away most of my voice as well. I’ve come to realize that’s probably not the case, that him physically leaving does not necessarily mean that I lose my voice. But that’s how it felt.

Marc: Yeah. So I still want to know more details from you what losing your voice means to you. Batul: Sure. That looks like, for example, in a social setting, having a strong opinion that I am internally confident about but not expressing that externally. Almost having a physical lump in my throat that keeps me from expressing whatever it is.

Marc: Got it. Got it. Got it. And you remember that experience starting around the time your dad passed. Yes? That’s what you’re saying or before that or…?

Batul: I think it was before that actually. I think it was when I started dieting at 12, but my dad passing away definitely worsened the situation for me.

Marc: Yeah. So when you were put on a diet at 12, what were your thoughts about it?

Batul: Well, at the time, I actually was putting myself on a diet which was really restrictive. And I didn’t lose any weight on that crazy diet of basically no carbs in my diet. And my mom, watching this, she was concerned, so she said, “If you want to lose weight, then let’s do this with an expert.” And so she took me to a dietician, but that kind of had me almost hand over my food power, my eating power to someone else, to the dietician, but also to my mom at such a young age that I had to do a lot of work around that since then to reclaim that power.

Marc: Very interesting. When you imagine yourself where you want to be, let’s say here’s Batul and she’s got a voice, she speaks the truth, her opinions, she feels strong, good enough to say what she wants to say. Tell me what that new woman looks like. What does her life look like? Just give me some description.

Batul: Yeah, this image actually has been coming up a lot recently in my head. I don’t think it’s a coincidence that so many people ask this question to me just randomly of how do you imagine yourself to be if you’re more expressive. And that’s always me on a stage of sorts, public speaking, possibly around the topics of eating psychology because I’m passionate about that. I have a long history of binge eating as well. So just talking about those on a stage, sharing that message with others, and feeling grounded instead of nervous while I’m on that stage.

Marc: Got it. So it’s a sense that you could be out there in the public. You could be on stage. You could be a teacher. You could be talking about things that you’re passionate about, you’re knowledgeable about. Okay. What else?

Batul: What else.

Marc: Give me more.

Batul: Sure. I’ve noticed recently there are a lot of things that make me angry, and I think that’s just natural. I think that’s the natural human reaction, but I don’t express that anger. I just tend to bottle things up. That could be someone offending me in some sort of way or something I’m against. And I don’t express that in the moment, but I tend to think about that for the rest of the day. It triggers a terrible, terrible stress response in me. So instead of that, I imagine myself actually expressing that anger at that moment.

Marc: Yeah, makes total sense. Not holding back from what you’re truly feeling even if it’s an uncomfortable feeling or it might be uncomfortable for somebody else to kind of hear what you have to say. Got it. How was your dad with expressing anger?

Batul: Oh, he was terrible at it actually.

Marc: How about your mom?

Batul: She’s the one who has the stronger voice in the family. She is very expressive with her anger. Yeah. My dad was always that soft-spoken kind of guy.

Marc: Are you close with your mom?

Batul: Yes and no. Yeah.

Marc: Where are the places that you’re not close?

Batul: We’re not close when it comes to weight and eating and our bodies.

Marc: How so? Explain.

Batul: She has always been obese since I’ve known her, and that’s okay. But I feel like I have received an “it’s in your genes” kind of message since I was born from the females in my family, especially my mom. And I don’t believe that to be the case. I tend to believe that that was just a mechanism to hold me back from trying new foods, trying new exercises or pleasurable movements. So I always felt like she held me back when it came to my weight loss goals.

Marc: Interesting. So how does she feel like since you’ve been recently losing weight? Is she aware of that?

Batul: She’s aware of it. We don’t tend to talk about it. With the strength training, I’ve also put on a lot of muscle, and it feels great. But she doesn’t seem to celebrate the fact.

Marc: Yeah. Yeah, yeah, yeah. Interesting. It’s an interesting challenge that you have there. So you’re originally from Turkey. You’re living in…

Batul: Glasgow, Scotland.

Marc: In Scotland, and you’ve lived in other places?

Batul: I have. I lived in Michigan for my undergraduate degree.

Marc: So that was about four years?

Batul: Yes. Yeah.

Marc: So question for you. I’m trying to think how to phrase this. What impact do you think—now that you’ve been to a few different places in the world, three very different places quite frankly, what do you think the challenges you face around expressing myself, saying what I really feel, is there a part of that that’s cultural, in terms of your upbringing or do you think it’s just whatever, given that you’ve lived in three different countries now? Any correlations? Anything you’re aware of around that?

Batul: That’s actually a really interesting question. Theoretically, I don’t think that would be the case because I went to an international school all my life in Turkey. So I was always exposed to the American or British culture in terms of individualism and self-expression. I don’t actually think that’s the case. Marc: Got it. How was your mother’s upbringing and her education?

Batul: In what sense? She went to university. She’s a professor of health economics. She works at a university in Turkey.

Marc: Got it. So she’s had a chance to explore her life as a professional woman.

Batul: Mmhmm.

Marc: Got it. Got it. Got it. Okay. Okay. That helps me. So what do you think—when you think of being more self-expressive, and I get that you mention, “Sometimes I just feel like I have this lump in my throat, so the voice doesn’t come out.” What do you think stops you when you think, “Oh, I’m being stopped because…” Do you say to yourself, “Oh, it’s my thyroid that’s stopping me”? What do you say to yourself?

Batul: It’s definitely not that. No. It’s usually what would people think. That’s the main question there. Would they judge me? Would they still love me? Yeah.

Marc: Okay. When’s your birthday?

Batul: My birthday? 10th of April.

Marc: 10th of April. Okay. So you’ll be 24 or 25?

Batul: 24.

Marc: Okay. Got it. So let me say a few things. I think I’ve got some good information about you. To me, you’ve had a really fascinating upbringing and you have an interesting journey around your relationship with food and your body and your voice. And I think you’ve put together a lot of good connections. I think you understand a lot about yourself, and I also really feel, based on this conversation, that you’re really on a good path and a good trajectory. Like, just so you know, I’m not over here sitting, thinking, “Oh my God, you’re so far away from where you need to be,” or, “My goodness, you’re doing such crazy things and keeping yourself from getting to the goal that you want to get to.”

So what I hear is that your thinking has been very good. It’s been solid. It’s been logical, and you’re proceeding in a good way. So what I feel my job in part is to help you continue what I feel has been a very good trajectory. I feel like you’ve taken what you’ve learned, and you’ve taken your gifts. You’re educated. You’re smart. You’re aware. You’re self-aware. You care. And you’re bringing all your resources to help yourself understand, “Okay, wait a second. This is my body. These people have told me, ‘Well, sorry. It’s just genetics.’” And there’s a part of you that strongly thinks and feels and believes differently. And I believe wisely so.

Now, right there in an odd way, you’re going against your family on a certain level. You’re literally going against your tribe.

Batul: Yeah.

Marc: Especially the women in your tribe. What you’re experiencing with your mother in a lot of ways, Batul, is very classic mother-daughter psychology. And what I mean by that is there’s oftentimes two things that happen, oftentimes, in a mother-daughter relationship, which is if the mother hasn’t done all of her work to mature into her womanhood and her queenhood, it will be easier for her to be in a competitive relationship with her daughter.

So there are places where mothers do not relate to their daughters as, “My daughter, I want you to have this better life than me. I want you to go further than me. I want you to launch. I want you to be beautiful. I want you to be everything you can possibly be.” Now, she does have those sentiments in her, but there’s also a place in her where, because chances are she might not be totally happy with where she’s at and might not be skilled enough, aware enough, about mother-daughter dynamics, there’s a place where she will compete with you.

So she will become like your sister. She will become like your friend. Sisters can be competitive. Friends can be competitive. Peers can be competitive with each other. It is not the healthiest dynamic for a parent to be in competition with their child. It’s no good. But this happens, and it’s quite common. And it’s very disturbing for the daughter because the daughter naturally wants unconditional love and unconditional support from a mother, not competition. That’s very confusing to a child’s mind.

Batul: Absolutely.

Marc: Extremely confusing. So you’ve probably been picking up on that message from a very young age, and you’ve been picking up on all the messages where your mother loves and supports you. And there’s places where humans fall short. We’re not perfect. I’m a parent. My son will be 24 soon. I could look back on it and say, “Damn, I wish I would’ve done this better, that better, and the other thing better.” So we’re all learning here.

So anyway, the other piece is a daughter will often respond to that competition with the mother or the daughter will respond to her love for her mother and her care for her mother by thinking, “I should not surpass my mother. Because if I surpass my mother, then I’m messing with her. I’m putting her down. I’m insulting her. I’m belittling her.” Now, I’m not saying you consciously think that, but these are some of the unconscious dynamics that can—I’m not saying this is 100% happening, but I have a feeling there’s some of this going on, where you don’t want to surpass your mother. You don’t want to outshine her out of, believe it or not, a good place. I don’t want to embarrass her.

So if you just stay equal to your mother, if you stay the same weight, if you don’t stay empowered, if you keep your voice down to a certain amount, then you and your mother are kind of equals in a way. You haven’t surpassed her. You follow me?

Batul: I am. It’s very interesting what you said. It brings back a lot of memories actually. When I first got a diet list at 12, I remember looking over that list and saying, “Oh, maybe I’ll follow the same thing as you do.” I remember many instances throughout my childhood where she would introduce me to her friend and say, “We’re more like sisters. We don’t have a mother-daughter relationship. We’re more like friends.” So that definitely resonates.

Marc: Yes. So if your mother has been giving you that message, and, by the way, that’s a pretty strong indication that this is what has indeed been happening. If your mother has very directly identified in that way, then she’s telling us that, “Yes, this is how I’m relating to my daughter. We’re more like friends.” She wants that friend. On the one hand, it’s a sweet thing. There’s a sweetness there. “I want to be friends with my child.” On another level, it’s not the appropriate, correct, main context for the relationship.

The main context for the mother-daughter relationship is that she’s the mother and you’re the daughter. Will you have moments of being friends? Of course. Will you have moments where you’re the mother and she’s the daughter? Of course. Will you have moments where you’re more of an adult and she’s more of a child?

So the roles can shift and change in a moment, but in general, they should have a certain flavor. So because you’ve been getting that message, you haven’t been 100% safe. And you haven’t been able to let your voice be heard because you want to be a good friend to your mother, and a good friend to your mother means you don’t surpass her. You don’t excel beyond her.

Batul: Right.

Marc: You don’t want her to be jealous of you. You kind of want to be a good girl so your mother still loves you. You want to be a good friend so she’s still there for you. And all the while, she was trying to put you on a diet in part because she didn’t want you to have the same struggles she has. And in part, she also wants you to be in the same universe that she’s in and keep her company, which is, “Okay, I can’t lose this weight.”

So here’s what I want to say to you. Let me just be direct here. And I would say this to anyone who’s in the shoes of a competitive relationship between mother and daughter. I’m not saying that’s the entirety of your relationship with her, but there’s an aspect of that. And that aspect is strong, and it lives in you. And you as a good person, because you care and you’re loving, you’re trying to make sure not to hurt her feelings.

On top of that, with your father dying, I’m wondering for you did he feel like a father and not just friends?

Batul: To me?

Marc: Yes.

Batul: Even if he felt like friends, it would definitely be less so compared to my mom. Yeah. He has in his lifetime, many times, warned me that—these aren’t his exact words, but something along the lines of him observing my mom almost trying to sabotage my health and weight efforts.

Marc: Understood. Understood. So that’s probably true to a degree. I’m very clear that it’s not purposeful. It’s very unconsciously driven. And what has to happen, and again I’m going to say I would give this advice to any woman who’s in a competitive relationship or there’s that aspect with the mom, is at some point you have to make the choice in you that you are willing to surpass your mother.

Let me keep going here for a second. You’re willing to surpass your mother. You’re willing to have the body that’s your natural body. Let’s not choose an exact number right now. But let’s assume that you have a natural hair color. You have a natural personality that’s just yours. It’s who you are. You have natural certain talents, certain gifts, certain skills, certain interests. Your body has a certain natural tendency towards a certain natural weight. That’s who you are.

For you to get to your natural weight means you have to be willing to surpass your mother. For you to have your voice means you have to be willing to surpass your mother. Because in a strange way, even though you said, “Wow, I’m not so good at anger, but my mother is,” if you get as good at anger as your mother or better, if you get as good at expressing yourself or better than your mother, then you have surpassed her in a place where she has been ahead of you.

And to your mind, there will be a place where you will somehow feel like that’s a betrayal and that is a sign that you don’t love her. And what I need you to know is that ultimately you being the best version of you is a gift that you give to you, to the world, to your parents, to your lineage. It’s a gift that you give. And you need to let your mother deal with that. It is not your job to rescue her from this. It is not your job to save her from whatever pain or process or emotional challenge she will need to go through. Because it is that pain and challenge and emotional suffering that she might need to go through if you become who you’re supposed to be. That challenge for her will actually help her or it can help her if she chooses to let it help her.

But we have to make choices, and sometimes we leave people behind or it feels like that. So I know you’re not going to not love her. You have to acknowledge that, “Yes, I love my mother, and, no, I’m not going to hold myself back as a way to show love.” So you have to let people be in their discomfort, particularly your parents. Stop rescuing her. You see what I’m saying?

Batul: I do. I do. That clears up a lot of things as well, not just with my mom but also with my friendships in general. If I’ve been treating my relationship with my mom as that with a friend, which feels and sounds like I have, then it makes sense that I always hold onto my voice and power around friends, around my peers as well because I don’t want to surpass them in any way. Marc: Right.

Batul: I would much rather have them surpass me and not the other way around. It makes so much sense. Marc: Bingo. Bingo. So you got it. So that’s the conversation that lives inside your head, and we all have this. We all have conversation inside the mind that operates us, that runs us. Now, you didn’t choose that conversation. That conversation is a product of your upbringing. It is a logical product of how you’ve been raised, the world you’ve been raised in, and some of your own natural tendencies.

So there’s no blame here. There’s nothing you’ve done wrong. This is you just growing. This is you maturing as a human being, looking in the mirror, and going, “Huh. Based on what’s going on with my body, based on what’s going on with here, based on what’s going on with my voice, hmm. Let me see what the connections are. What’s going on? Oh, my goodness, here’s how I have learned to be in a relationship with the world, with people. Now, what do I need to change?” Because so much of our life we are living in terms of how we’ve been trained, programmed, taught, and educated. And at some point, we start to feel into who am I actually without those concepts, without those beliefs. So that’s what’s happening for you.

You’re having a lot of information just naturally coming into your system right now. In a strange way, because your mother made you more of a friend, in a weird way it helped you mature a little bit faster. When a child is being raised around adults who are considering that child a friend, there’s a little bit of fast forward on maturity because you’re around adults who are treating you like an adult in a lot of ways. They’re treating you like them.

So you will have adult sensitivities at a younger age. So I found it interesting when you said, “Hey, I’m 12 or 13, and like, wait a second. I gave away my power to the dietician to control my food, and then my mother…” That’s an interesting distinction for a 12 or a 13-year-old. Most kids are not going to think that thought. So it says to me that’s part of your training, but it’s also part of who you are.

So from a young age, you’ve had a voice. From a young age, you’ve had a voice. So that was your voice speaking. Now, yes, your voice has felt suppressed. I get that. And now you’re looking how to let it come out, and that’s a beautiful thing. I just want to say to you that, again, to my mind, you haven’t been doing anything wrong. This is your natural evolution. But you have to be willing. You have to think about this every day. Am I willing to surpass my mother? Am I willing to let my mother be in discomfort if I am at my true weight, my natural weight, if I’m in my natural power, if I’m an expressive woman in the world that says what she believes and says what she feels? Am I willing to let her be angry at me?

You mentioned to me before, “Well, also, if I got strong opinions and I voice them, are people, like what are they going to say? What are they going to think? Are they still going to love me?” Very human, natural concern. If I be the real me, will people still love me? And the answer is yes and no. All the time for everyone the answer’s yes and no. There will be people who when you start being the real you and you voice your opinion, they’re not going to like your opinion, and they’re not going to like you. And then what you do is you put a check mark and you cross them off your list because those are not the people you want in your world. You want the people who get you, who understand you, who stand by you. Even if they disagree with you, maybe they’re your friend and it’s like, “Okay. I love you. You’re my friend. That’s your strong opinion. I disagree. On to the next thing.”

So there’s going to be people who love you for how you show up and who don’t love you for how you show up. Even if you pretend to be someone else, even if you’re not being the real you, there’s going to be people that love you and people that don’t love you for who you pretend to be.

Batul: Right.

Marc: Do you follow me? So this is a very human concern. We want people to love us, and I’m just telling you what the target is here. The target is being comfortable with the fact that, yeah, some people are going to love you and some are not. So we, you, have to start developing a stronger immune system when it comes to being willing to be disliked, being willing to have a strong opinion and have somebody strongly disagree with you, being willing to show up as who you are and somebody goes, “I don’t like a woman like that.” And then you go, “Great. Bye-bye.” Find somebody more like who you like then. So in part what’s going to help you speak your voice is letting go of the opinions of others mattering so much.

Batul: Just one comment and one question.

Marc: Please. Yeah.

Batul: I’ve been connecting the dots as you were speaking, and I had a big summer break where I was in Turkey and I spent time with my mom. But I came back to Glasgow, and our communication was a bit more limited. I actively chose to leave out some information about my life; whereas, beforehand, she basically knew everything about me and my life. And that’s when the weight loss kind of sped up.

But in the past month or so, I’ve gone back to the habit of sharing everything and anything with her, and that’s when my weight actually started to plateau. And I wonder if there’s a connection between the two. And then my question was what does being okay with making my mom uncomfortable look like? Just so I can get a head start with that.

Marc: Got it. So first question, could those be related? “Hey, I started communicating with my mom again, telling her everything. Close friends.” Yeah, probably. There’s probably some connection. How important it is I’m not sure. But what I want to say is the difficulty here is that from your mother’s side, she will never be relating to you as a true, true mother 100%. It hasn’t been that way, so it’s not going to change necessarily. So I’m assuming she’s not going to change her position in how she relates with you.

Batul: Okay.

Marc: So it is up to you. You can still be friends with her. You can still be friendly with her, but I also need you to notice where the places are where you lose yourself in order to be her friend. Are there places where you compromise to be her friend?

Now, I have many friends. There are certain friends I tell certain things to, other friends I tell other things to. Certain friends I will never say anything about this, this, and this to. I don’t go there with them. And you know this. There are certain friends you’re more comfortable talking certain things. You do not have to share everything about everything about everything with your mother. I want you to notice what is it that you don’t want to share, and are you stepping over your own boundary? Are you disregarding your own self in that moment?

It could just be intuitive. You don’t have to have a reason for why you don’t want to share something with her. It’s not a betrayal. There are certain things you choose to tell certain people. On a certain level, you are individuating from your mother. This is going to take a little while. It’s not going to happen overnight. So when I say you’re individuating from your mother, it means that you are learning how to be your own woman. So, yes, you’re your mother’s daughter, but you’re also becoming your own woman. In order to become your own woman, you have to be a little bit less and less and less of her daughter because if I’m still her little daughter, then I can’t be a woman. Do you follow me?

Batul: Yeah.

Marc: So there will be a natural evolution. There will be natural separation here and there. There will be natural boundaries that come up. She will not like that. You don’t have to talk about this with her necessarily at all. You just have to notice and respect yourself and tune into yourself as a person, as a woman. What is it that I want to share? What is it that I don’t want to share?

So if you’re losing weight, you might want to share that. You might not. If you’re on a certain kind of diet, if something’s going on with you with your body, you might want to share; you might not. You might share just a little bit. You might start to notice places where even though she’s not saying anything she’s starting to feel uncomfortable with what you’re sharing because she feels that you’re excelling maybe. And if you start to notice that, that’s when you have to pull inward a little bit. And you just have to notice, okay, how do I kind of cut those cords in the moment and not follow her need for me to be smaller.

Again, it’s an unconscious need. She’s unaware that she’s doing that. She wants to be your friend. She thinks that’s a beautiful thing. There’s a level where, sure, of course, it’s a beautiful thing for a mother and daughter to have a friendship. It’s wonderful. And it would be more ideal if there was also mother-daughter in there. Do you see what I’m saying?

So giving her the space to be in her discomfort simply means not rescuing her, simply means not trying to fix it, simply means noticing when she’s being uncomfortable if you are losing weight and just not responding to it. Just breathing and not jumping in to fill the spaces to fix it. And it’s going to be subtle. We’re talking subtleties here. But there are probably places where your mom gets uncomfortable, and you rescue her. There are places where your friends get uncomfortable, and you rescue them.

I want you to start to notice that and stop doing that. I want you to notice when you do that because that’s also how you think people will love you. Because the truth is, the more you’re friends with your mom the more it feels like she loves you, as a child anyway. Right now, that’s starting to shift. The more you’re friends with your mom it doesn’t always necessarily feel like, “Wow, this is really supportive for me and loving for me.” It’s going to start to feel more, “Wait a second. This doesn’t feel right.”

So it’s you noticing your discomfort when other people are in discomfort in relation to you. Do you follow that?

Batul: I do.

Marc: Oh, my God, I’m uncomfortable because you’re feeling uncomfortable. So let me make you feel more comfortable, and I’m going to feel more comfortable.

Batul: That’s my primary motive of living basically. That’s how I go about life with anyone. Marc: So if that’s what you do, you will not express yourself. You will not express your truth. You will hold back. You will hold back anger because anger is an uncomfortable feeling for most people. A strong opinion can be uncomfortable for many people. Strong passion could be uncomfortable for many people, because not everybody is self-expressed. Not everybody is being honest and real and putting themselves out there.

So when you do that, you start to lose people. But the people that show up in your world who respect you, honor you, and love you are the good ones. And they’re the people who see you for who you are and those are the people you want in your world because they’re supporting you in who you are and in what your truest expression is.

So you’re individuating from your mother. It’s going to take a good five or six years. This is a slow process. By the time you hit 30, it’s going to be such a different conversation for you. And it’s not like you’re not going to be making progress all the way along because individuating from our parents generally takes until we get into around age 30+. Just what I’ve noticed. Just what others have noticed in this realm.

So individuating from your parents, in this case really from your mother, means as well it’s not just about her; it’s about you stepping into your womanhood. You stepping into your womanhood means to start to express who you are in truth.

Batul: And I’m assuming that will make a lot of people uncomfortable, including my mom.

Marc: Yes. And including you. You’ll get uncomfortable with yourself every now and then. But it’s learning how to be comfortable with uncomfortability. That is a very powerful skill to have because then you’re not rescuing people. You’re not rescuing yourself, and you’re letting things emerge. Because oftentimes as soon as we feel discomfort, we want to medicate it. We want to eat something rather than notice the discomfort, be with it, hang there, breathe through it a little bit, let things unfold, and that discomfort will eventually shift and change. It always does. But we usually distract ourselves before we get there.

So what I want to say to you is that there’s a darn good chance that a lot of the shape-shifting that you want to do with your body, based on what you’ve told me, based on your past, based on your recent success, a lot of your shape-shifting will come as you step into your personal power. Some people they’ve just got to tweak their diet. You’ve got to get them off foods their allergic to. You’ve got all this kind of stuff. I don’t think that’s you.

When you tell me, “Wow, weightlifting really helped me,” that makes perfect sense to me because on one level, yes, will it increase your calorie-burning metabolism? Absolutely. More muscle tissue will really trigger the body. But for you, weightlifting means strength. You’re feeling your strength. Strength. Strength. And the physical strength will also translate into emotional strength, personal strength. Do you know what I’m saying?

So at the same time, you’re feeling physically stronger, you will feel stronger as a person. It’s not just a physical activity for you.

Batul: There’s a big mindset shift aspect there as well for me that I’ve noticed because along with the genetics, brainwashing, there was also that “your body can’t do this, your body is not built for intense exercise” message coming through as well. So the more I lift weights, the more I realize, wow, my body can actually do beautiful things that I never knew I had the potential to do.

Marc: Beautiful. So I want you to keep holding to the principle that I am serving myself, I’m serving the world, I’m serving my mother as I step into my power more and more and more. Even though people might feel uncomfortable, even though I might feel uncomfortable, even though the world might feel uncomfortable, even though my mother might feel uncomfortable, that’s just discomfort. And people will get over their discomfort or they won’t, but that’s not your concern. Your concern is about you because we’re working on you and your life and your personal expression and your body and your health.

So for sure, as you come out more, then this starts to heal more and this starts to become more of what it’s supposed to be as you become who you’re supposed to be. So the fact that your weight loss has plateaued, what I want to say is don’t worry about it. Because sometimes we do a lot of work and then we relax for a while. You climb a mountain and then you take a rest. A plateau is not bad. It’s a very nice place to hang. It’s high up. You get a nice vantage point. You take a little rest. You survey the scene. You gather more data, gather more information, get some rest, whatever it is.

So the plateau isn’t bad. It’s a pause. There’s nothing wrong, and you’re getting ready for the next shift. Don’t push the timing. Let the timing be what it is in terms of your body. Don’t believe so much in your number because if you put so much energy into an exact number, you will harm yourself, plain and simple, because we don’t know the number. But what we do know is that if you have a strong intuition that your body could lose more weight, I trust you to follow that. But I don’t trust you to pick a specific number though. But I trust you to follow that intuition and see where it goes.

Batul: Sounds good.

Marc: And I think you’re on the right track, and I’m really excited for you because you’ve done a lot of great work on yourself. And that’s such a beautiful thing. Again, I think you’ve just made a lot of good decisions and a lot of right moves. And I think it’s time for the world to start hearing your voice more and start practicing it a little bit. Just a little.

Batul: Yeah. Sounds very doable after our conversation.

Marc: Yes. Yes. Yes. Yes. And you and I get to connect again in another handful of months for a follow-up session. My team will reach out to you, and we’ll get to revisit and just check in and see how things go. Batul, I so appreciate you being so real and so honest and so willing. And I’m super impressed. I really am. I think you’re just a brilliant young woman, and you’ve got the world ahead of you. And I know you’re going to get where you want to go.

Batul: Thank you so much, Marc. Thank you.

Marc: Yeah. I so appreciate our conversation.

Batul: Me too.

Marc: And thanks, everybody, for tuning in. I always appreciate you being with us on the journey. Take care, my friends.

I hope this was helpful. Thanks for listening to the Psychology of Eating podcast. To learn more about the breakthrough body of work we teach here at the Institute for the Psychology of Eating, please sign up for our free video series at IPE.tips. That’s I for Institute, P for Psychology, E for Eating.tips. T-i-p-s. You’ll learn about the cutting-edge principles of dynamic eating psychology and mind/body nutrition that have helped millions of people forever transform their relationship with food, body, and health.

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from Robert Morgan Blog http://psychologyofeating.com/psychology-of-eating-podcast-episode-225-is-self-expression-connected-to-weight/

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juliettespencerus · 7 years

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Psychology of Eating Podcast: Episode #225 – Is Self Expression Connected to Weight?

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Below is a transcript of this podcast episode:

Marc: Welcome, everybody. I’m Marc David, founder of the Institute for the Psychology of Eating. And we are back in the Psychology of Eating podcast. I am with Batul today. Welcome, Batul.

Batul: Hello, Marc.

Marc: I’m glad we’re doing this. I’m glad you’re here.

Batul: Same here.

So, Ms. Batul, if you can wave your magic wand and if you could get whatever you wanted to get from this session, tell me what that would be for you.

Marc: Got it. Got it. Got it. And how long have you been wanting to lose about 10 kg?

Batul: So I’m 65 kilos right now which is about 143-ish pounds. But I’ve already lost 20 pounds in the past few months. And I’ve been wanting to lose weight since I was 12 really. Yeah.

Marc: So are you dieting? How are you losing weight?

Marc: Got it. Got it. Got it. So the weight that’s been coming off recently, what do you attribute that success to?

Marc: Okay. That sounds like a pretty good formula.

Batul: Yeah.

Marc: So have you plateaued or are you still losing? Like, what’s happening for you?

Batul: I have plateaued, yeah. Yeah. It’s been about a month now.

Marc: Okay. And you want to lose how much more weight?

Batul: About 10 more kilos, 20 pounds.

Marc: What weight would that put you at?

Batul: That would be about 55 kilos.

Marc: When was the last time you weighed 55 kilos?

Batul: I never did.

Marc: Okay.

Batul: I’ve seen 58 when I was about 13. I was overweight as a kid since I’ve known myself basically.

Marc: Mmhmm. So do you think that’s a reasonable goal for you? I’m just wondering. Do you think that’s natural for your body?

Marc: How tall are you?

Batul: I’m 163 cm, so that’s 5’3”.

Marc: Yeah, no. It makes perfect sense. So when you say, “If my voice was suppressed,” give me an example of a way that you would feel suppressed that you recall from the past.

Marc: Got it. Got it. Got it. And you remember that experience starting around the time your dad passed. Yes? That’s what you’re saying or before that or…?

Batul: I think it was before that actually. I think it was when I started dieting at 12, but my dad passing away definitely worsened the situation for me.

Marc: Yeah. So when you were put on a diet at 12, what were your thoughts about it?

Batul: What else.

Marc: Give me more.

Batul: Oh, he was terrible at it actually.

Marc: How about your mom?

Batul: She’s the one who has the stronger voice in the family. She is very expressive with her anger. Yeah. My dad was always that soft-spoken kind of guy.

Marc: Are you close with your mom?

Batul: Yes and no. Yeah.

Marc: Where are the places that you’re not close?

Batul: We’re not close when it comes to weight and eating and our bodies.

Marc: How so? Explain.

Marc: Interesting. So how does she feel like since you’ve been recently losing weight? Is she aware of that?

Batul: She’s aware of it. We don’t tend to talk about it. With the strength training, I’ve also put on a lot of muscle, and it feels great. But she doesn’t seem to celebrate the fact.

Marc: Yeah. Yeah, yeah, yeah. Interesting. It’s an interesting challenge that you have there. So you’re originally from Turkey. You’re living in…

Batul: Glasgow, Scotland.

Marc: In Scotland, and you’ve lived in other places?

Batul: I have. I lived in Michigan for my undergraduate degree.

Marc: So that was about four years?

Batul: Yes. Yeah.

Batul: In what sense? She went to university. She’s a professor of health economics. She works at a university in Turkey.

Marc: Got it. So she’s had a chance to explore her life as a professional woman.

Batul: Mmhmm.

Batul: It’s definitely not that. No. It’s usually what would people think. That’s the main question there. Would they judge me? Would they still love me? Yeah.

Marc: Okay. When’s your birthday?

Batul: My birthday? 10th of April.

Marc: 10th of April. Okay. So you’ll be 24 or 25?

Batul: 24.

Now, right there in an odd way, you’re going against your family on a certain level. You’re literally going against your tribe.

Batul: Yeah.

Batul: Absolutely.

Batul: Right.

On top of that, with your father dying, I’m wondering for you did he feel like a father and not just friends?

Batul: To me?

Marc: Yes.

Batul: Right.

Batul: Just one comment and one question.

Marc: Please. Yeah.

Batul: Okay.

Batul: Yeah.

So it’s you noticing your discomfort when other people are in discomfort in relation to you. Do you follow that?

Batul: I do.

Marc: Oh, my God, I’m uncomfortable because you’re feeling uncomfortable. So let me make you feel more comfortable, and I’m going to feel more comfortable.

Batul: And I’m assuming that will make a lot of people uncomfortable, including my mom.

So at the same time, you’re feeling physically stronger, you will feel stronger as a person. It’s not just a physical activity for you.

Batul: Sounds good.

Batul: Yeah. Sounds very doable after our conversation.

Batul: Thank you so much, Marc. Thank you.

Marc: Yeah. I so appreciate our conversation.

Batul: Me too.

Marc: And thanks, everybody, for tuning in. I always appreciate you being with us on the journey. Take care, my friends.

Get Your FREE Video Series

New Insights to Forever Transform Your Relationship with Food

from Healthy Living http://psychologyofeating.com/psychology-of-eating-podcast-episode-225-is-self-expression-connected-to-weight/

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lorrainescott8 · 7 years

Text

Psychology of Eating Podcast: Episode #225 – Is Self Expression Connected to Weight?

youtube

Below is a transcript of this podcast episode:

Marc: Welcome, everybody. I’m Marc David, founder of the Institute for the Psychology of Eating. And we are back in the Psychology of Eating podcast. I am with Batul today. Welcome, Batul.

Batul: Hello, Marc.

Marc: I’m glad we’re doing this. I’m glad you’re here.

Batul: Same here.

So, Ms. Batul, if you can wave your magic wand and if you could get whatever you wanted to get from this session, tell me what that would be for you.

Marc: Got it. Got it. Got it. And how long have you been wanting to lose about 10 kg?

Batul: So I’m 65 kilos right now which is about 143-ish pounds. But I’ve already lost 20 pounds in the past few months. And I’ve been wanting to lose weight since I was 12 really. Yeah.

Marc: So are you dieting? How are you losing weight?

Marc: Got it. Got it. Got it. So the weight that’s been coming off recently, what do you attribute that success to?

Marc: Okay. That sounds like a pretty good formula.

Batul: Yeah.

Marc: So have you plateaued or are you still losing? Like, what’s happening for you?

Batul: I have plateaued, yeah. Yeah. It’s been about a month now.

Marc: Okay. And you want to lose how much more weight?

Batul: About 10 more kilos, 20 pounds.

Marc: What weight would that put you at?

Batul: That would be about 55 kilos.

Marc: When was the last time you weighed 55 kilos?

Batul: I never did.

Marc: Okay.

Batul: I’ve seen 58 when I was about 13. I was overweight as a kid since I’ve known myself basically.

Marc: Mmhmm. So do you think that’s a reasonable goal for you? I’m just wondering. Do you think that’s natural for your body?

Marc: How tall are you?

Batul: I’m 163 cm, so that’s 5’3”.

Marc: Yeah, no. It makes perfect sense. So when you say, “If my voice was suppressed,” give me an example of a way that you would feel suppressed that you recall from the past.

Marc: Got it. Got it. Got it. And you remember that experience starting around the time your dad passed. Yes? That’s what you’re saying or before that or…?

Batul: I think it was before that actually. I think it was when I started dieting at 12, but my dad passing away definitely worsened the situation for me.

Marc: Yeah. So when you were put on a diet at 12, what were your thoughts about it?

Batul: What else.

Marc: Give me more.

Batul: Oh, he was terrible at it actually.

Marc: How about your mom?

Batul: She’s the one who has the stronger voice in the family. She is very expressive with her anger. Yeah. My dad was always that soft-spoken kind of guy.

Marc: Are you close with your mom?

Batul: Yes and no. Yeah.

Marc: Where are the places that you’re not close?

Batul: We’re not close when it comes to weight and eating and our bodies.

Marc: How so? Explain.

Marc: Interesting. So how does she feel like since you’ve been recently losing weight? Is she aware of that?

Batul: She’s aware of it. We don’t tend to talk about it. With the strength training, I’ve also put on a lot of muscle, and it feels great. But she doesn’t seem to celebrate the fact.

Marc: Yeah. Yeah, yeah, yeah. Interesting. It’s an interesting challenge that you have there. So you’re originally from Turkey. You’re living in…

Batul: Glasgow, Scotland.

Marc: In Scotland, and you’ve lived in other places?

Batul: I have. I lived in Michigan for my undergraduate degree.

Marc: So that was about four years?

Batul: Yes. Yeah.

Batul: In what sense? She went to university. She’s a professor of health economics. She works at a university in Turkey.

Marc: Got it. So she’s had a chance to explore her life as a professional woman.

Batul: Mmhmm.

Batul: It’s definitely not that. No. It’s usually what would people think. That’s the main question there. Would they judge me? Would they still love me? Yeah.

Marc: Okay. When’s your birthday?

Batul: My birthday? 10th of April.

Marc: 10th of April. Okay. So you’ll be 24 or 25?

Batul: 24.

Now, right there in an odd way, you’re going against your family on a certain level. You’re literally going against your tribe.

Batul: Yeah.

Batul: Absolutely.

Batul: Right.

On top of that, with your father dying, I’m wondering for you did he feel like a father and not just friends?

Batul: To me?

Marc: Yes.

Batul: Right.

Batul: Just one comment and one question.

Marc: Please. Yeah.

Batul: Okay.

Batul: Yeah.

So it’s you noticing your discomfort when other people are in discomfort in relation to you. Do you follow that?

Batul: I do.

Marc: Oh, my God, I’m uncomfortable because you’re feeling uncomfortable. So let me make you feel more comfortable, and I’m going to feel more comfortable.

Batul: And I’m assuming that will make a lot of people uncomfortable, including my mom.

So at the same time, you’re feeling physically stronger, you will feel stronger as a person. It’s not just a physical activity for you.

Batul: Sounds good.

Batul: Yeah. Sounds very doable after our conversation.

Batul: Thank you so much, Marc. Thank you.

Marc: Yeah. I so appreciate our conversation.

Batul: Me too.

Marc: And thanks, everybody, for tuning in. I always appreciate you being with us on the journey. Take care, my friends.

Get Your FREE Video Series

New Insights to Forever Transform Your Relationship with Food

from Healthy Living http://psychologyofeating.com/psychology-of-eating-podcast-episode-225-is-self-expression-connected-to-weight/

0 notes

cynthiamwashington · 7 years

Text

Psychology of Eating Podcast: Episode #225 – Is Self Expression Connected to Weight?

youtube

Below is a transcript of this podcast episode:

Marc: Welcome, everybody. I’m Marc David, founder of the Institute for the Psychology of Eating. And we are back in the Psychology of Eating podcast. I am with Batul today. Welcome, Batul.

Batul: Hello, Marc.

Marc: I’m glad we’re doing this. I’m glad you’re here.

Batul: Same here.

So, Ms. Batul, if you can wave your magic wand and if you could get whatever you wanted to get from this session, tell me what that would be for you.

Marc: Got it. Got it. Got it. And how long have you been wanting to lose about 10 kg?

Batul: So I’m 65 kilos right now which is about 143-ish pounds. But I’ve already lost 20 pounds in the past few months. And I’ve been wanting to lose weight since I was 12 really. Yeah.

Marc: So are you dieting? How are you losing weight?

Marc: Got it. Got it. Got it. So the weight that’s been coming off recently, what do you attribute that success to?

Marc: Okay. That sounds like a pretty good formula.

Batul: Yeah.

Marc: So have you plateaued or are you still losing? Like, what’s happening for you?

Batul: I have plateaued, yeah. Yeah. It’s been about a month now.

Marc: Okay. And you want to lose how much more weight?

Batul: About 10 more kilos, 20 pounds.

Marc: What weight would that put you at?

Batul: That would be about 55 kilos.

Marc: When was the last time you weighed 55 kilos?

Batul: I never did.

Marc: Okay.

Batul: I’ve seen 58 when I was about 13. I was overweight as a kid since I’ve known myself basically.

Marc: Mmhmm. So do you think that’s a reasonable goal for you? I’m just wondering. Do you think that’s natural for your body?

Marc: How tall are you?

Batul: I’m 163 cm, so that’s 5’3”.

Marc: Yeah, no. It makes perfect sense. So when you say, “If my voice was suppressed,” give me an example of a way that you would feel suppressed that you recall from the past.

Marc: Got it. Got it. Got it. And you remember that experience starting around the time your dad passed. Yes? That’s what you’re saying or before that or…?

Batul: I think it was before that actually. I think it was when I started dieting at 12, but my dad passing away definitely worsened the situation for me.

Marc: Yeah. So when you were put on a diet at 12, what were your thoughts about it?

Batul: What else.

Marc: Give me more.

Batul: Oh, he was terrible at it actually.

Marc: How about your mom?

Batul: She’s the one who has the stronger voice in the family. She is very expressive with her anger. Yeah. My dad was always that soft-spoken kind of guy.

Marc: Are you close with your mom?

Batul: Yes and no. Yeah.

Marc: Where are the places that you’re not close?

Batul: We’re not close when it comes to weight and eating and our bodies.

Marc: How so? Explain.

Marc: Interesting. So how does she feel like since you’ve been recently losing weight? Is she aware of that?

Batul: She’s aware of it. We don’t tend to talk about it. With the strength training, I’ve also put on a lot of muscle, and it feels great. But she doesn’t seem to celebrate the fact.

Marc: Yeah. Yeah, yeah, yeah. Interesting. It’s an interesting challenge that you have there. So you’re originally from Turkey. You’re living in…

Batul: Glasgow, Scotland.

Marc: In Scotland, and you’ve lived in other places?

Batul: I have. I lived in Michigan for my undergraduate degree.

Marc: So that was about four years?

Batul: Yes. Yeah.

Batul: In what sense? She went to university. She’s a professor of health economics. She works at a university in Turkey.

Marc: Got it. So she’s had a chance to explore her life as a professional woman.

Batul: Mmhmm.

Batul: It’s definitely not that. No. It’s usually what would people think. That’s the main question there. Would they judge me? Would they still love me? Yeah.

Marc: Okay. When’s your birthday?

Batul: My birthday? 10th of April.

Marc: 10th of April. Okay. So you’ll be 24 or 25?

Batul: 24.

Now, right there in an odd way, you’re going against your family on a certain level. You’re literally going against your tribe.

Batul: Yeah.

Batul: Absolutely.

Batul: Right.

On top of that, with your father dying, I’m wondering for you did he feel like a father and not just friends?

Batul: To me?

Marc: Yes.

Batul: Right.

Batul: Just one comment and one question.

Marc: Please. Yeah.

Batul: Okay.

Batul: Yeah.

So it’s you noticing your discomfort when other people are in discomfort in relation to you. Do you follow that?

Batul: I do.

Marc: Oh, my God, I’m uncomfortable because you’re feeling uncomfortable. So let me make you feel more comfortable, and I’m going to feel more comfortable.

Batul: And I’m assuming that will make a lot of people uncomfortable, including my mom.

So at the same time, you’re feeling physically stronger, you will feel stronger as a person. It’s not just a physical activity for you.

Batul: Sounds good.

Batul: Yeah. Sounds very doable after our conversation.

Batul: Thank you so much, Marc. Thank you.

Marc: Yeah. I so appreciate our conversation.

Batul: Me too.

Marc: And thanks, everybody, for tuning in. I always appreciate you being with us on the journey. Take care, my friends.

Get Your FREE Video Series

New Insights to Forever Transform Your Relationship with Food

Article source here:Psychology of Eating

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