Wellness is a fundamental right of everybody. Wellness coaches, promoters, researchers are all important in the wellness ecosystem.
It’s a billion dollars business and rightly so. But it’s sacred too. Biased and thus corrupted misinformation should be banned.
Researches and some of them winning Nobel Prize are important source of information. Role of experts then are to communicate these findings to people in simple explanations and advices.
Such experts do well to personalise the expertise by offering coaching and practice sessions and charge for that. That’s alright and welcome.
But there could be instances where such experts with large following, adjust the concept to favour business lobby for extra money. This is dangerous. This could make the wellness efforts less efficient. This should be avoided and prevented.
We need honest advices. Participants should see the truth and adjust their routine to derive maximum benefits.
It’s also discipline! And when we talk about discipline, the best in class is military. So regimental best describes my totally repetitive, strict and rigid discipline when it comes to diet, exercises and wellness programs.
I do Intermittent Fasting 16 to 19 hours a day, 7 days a week and it’s strict water only fast.
My daily yoga lasting an hour and a half involves the same asanas, the same breathing and the same stretches.
My crunches, running and walking are at the same pace, same numbers and same periods of time every day.
People rightly alerts me on the need to have variations. True, but I will need a trainer to manage the resultant complexity.
The benefits will be better with variations. I can’t manage complexities and hence I am regimental.
Still I believe there are benefits. Certainly so. We usually ignore most benefits as usual. If we know what we would be without the regimen and discipline, the benefits are so huge.
I feel happy when I think how i would be; without fasting, workouts and a bit too much of show off!
I have 5 hours to eat in a day, and here’s my broadcast message to the Intermittent Fasting Group that I mentor.
Broadcast on Intermittent Fasting: I thought it might be a good idea to list my activities while on a strict intermittent fasting, to our group. Please give feedback, advices and any comments that you may have. My Intermittent fasting starts with a Keto dinner at 6 pm and lasts for about 19 hours till a good lunch at 1 pm. I have only water during this 19 hours, no black coffee, no green tea. Hopefully, autophagy is on work! The lunch is mostly carbs with rice, vegetables, meat etc followed by liberal helping of papaya and mango. I go for a few blocks of Amul dark chocolate. Snacks include good things like pumpkin seeds, sunflower seeds and not so good things like savouries and few bakery items. I have coffee with milk and no sugar and occasional green tea during the 5 eating hours. The Keto dinner at 6 pm could be quinoa with vegetables and eggs in butter with meat topping, the same with barley rice instead of quinoa, cream of mushroom soup, mushroom omelette cooked in butter, avocado, soup etc. Now that I have stopped Diabetes medicines, I monitor blood sugar first in the morning, just before breaking fast with lunch, 2 hours after lunch and 2 hours after Keto dinner. The current readings could (I hope) lower HbA1c to six or even below that, in three months ( dream comes true)! I have observed the following complications:
Dawns Phenomenon Here sugar readings start low when fast begins and increases from 10, 12, 19 hours into fasting. Apparently this is harmless and Dr Jason Fung even terms it a good thing as the explanation is that lever releases stored glycogen anticipating energy requirements for physical activity while fasting.
Gilbert’s Syndrome Though harmless, this is a nuisance with possible side effects. The reason is limited gut action during fasting for liver to process excess bilirubin. That’s why papaya and mango find a prominent place in diet. Plus drinking lots of water.
Now on my workout schedule, it starts with yoga in the morning. It takes over one and a half hours and burns about 500 calories. The following are the items.
3. Meditation ( for third eye)
4. Diaphragm breathing
5. Tree position on both legs
6. Suryanamaskar, 12 sets, 12 positions on either legs making a total of 288 positions.
7. Sarvangasana for 10 minutes
8. Matsyasana for 5 minutes And another 30 stretching and breathing exercises including a few breaks with savasanas. I do stationery swimming actions and abdominal crunches only occasionally now. I do indoor running for about an hour on the terrace burning about 500 calories. That’s total about 1000 calories burned on workout against the crazy 1700 when I was doing everything. Sleep total meets the target 7 hours. Of course, there were occasional injuries, especially with land swimming. Six Packs are still on outline and hopefully will get firmed up when gym and pool are opened. But following the guidances from wellness experts (videos shared here) belly fat has receded considerably which is a major wellness goal and key thing in reversing diabetes. I hope these detailing will help those who are on Intermittent Fasting.
I am mentoring a group of over 70 wellness enthusiasts on Intermittent Fasting. Some of them asked for my own experiences on the program and here’s what i have shared with the group.
Broadcast on Intermittent Fasting: I am attempting a guide to follow here, based on personal experience and learning: Some of the purported health benefits of intermittent fasting include:
Weight and body fat loss
Increased fat burning
Lowered blood insulin and sugar levels
Possibly reversal of type 2 diabetes
Possibly improved mental clarity and concentration
Possibly increased energy
Possibly increased growth hormone, at least in the short term
Possibly an improved blood cholesterol profile
Possible lowering of blood pressure
Possibly longer life
Possibly activation of cellular cleansing by stimulating autophagy
Possibly reduction of inflammation
Achieving autophagy stage has benefits including:
prevention and even reversal of Alzheimer’s
Prevention and even reversal of Parkinson’s disease
Prevention and even reversal of cancer
Anti- aging Personal Experience: I have been practising intermittent fasting since January 19, 2019 with very little exceptions. I am on a 16.8 schedule which is in practice has been 17.7. I can confirm:
Better frame of mind
Happiness in looking at self in mirror Additionally I have seen positive effects on diabetes. I have reduced medication ( metformin) to a fourth of the original dose. And when I tried avoiding certain food and worked on reducing belly fat, the readings were normal even without medication. The enhanced energy is a sure benefit and it helped me to get into crazy amounts of physical activity. My recommendations: (Those who are on any kind of medication, please consult doctor before trying these. And those with diabetes, in addition to doctor’s advice, please monitor blood sugar, say three times a day, like I do).
Follow the 16.8 schedule and try if you can do a OMD (one meal a day) once a week. 17.7 or 18.6 are better as autophagy starts from there.
Eat sensibly during the eating window. If more weight loss is desired, follow a Keto diet.
Avoid sugar as far as possible. Fructose is much more dangerous than glucose. Sadly fruits and vegetables have fructose. So have them in moderation. Added sugar in processed foods may be avoided. Chances of them using HFCS (High Fructose Corn Syrup) is high as it’s cheaper and gives food longer life and taste. HFCS is bad.
Exercise regularly. Moderate workout is good. Also so HIIT (High Intensity Interval Training) is beneficial, if you can do it. As a guide; moderate, medium and high workouts are where the heart rate is less than 60% , 60-90% and 90% of your maximum heart rate for workout. Maximum heart rate is 220 minus your age. As such the maximum heart rate for a 40 year old is 220-40=180.
Try and learn workout and diet program to reduce belly fat.
It’s difficult to suggest an ideal food menu. But avoid processed foods as far as possible. Then try and reduce carbohydrates. Include some amount of protein. And try and include maximum of good fat. Bring in nuts, avocado etc into menu. If you follow a Keto diet program, you get a solution here
Fasting window is for fasting. Ideally have only water. You can have black coffee or green tea in desperate situations. The benefits of fasting will make clean fasting a welcome habit. Good luck and stay healthy.
For information 16.8 schedule means 16 hours of fasting and 8 hours of eating window
Anyone interested in joining the group and receive updates, please let me know.
This is a cutout in our gym in Jayanagar, Bangalore. I tried looking at it and act on it when I am through with my workout including some weights. Though I want that body, never managed to start from then on.
Perhaps, now is the time, for all of us. Many of us are stuck, without much of travel, social functions and even movies.
I wish i can and all of you will look at the picture more closely. We have all learned and are practicing better hygiene. This is another opportunity with more time in hand. Try and go for that extra for fitness and wellness.
It need not be only pumping the iron in the gym. Let’s do this extra with our yoga, walks, swimming, jogging, games etc etc.
I chose fitness consulting as an activity, as i have something to share from my personal focus on fitness as a tool to age well.
Perhaps the compelling reason is the positive results of intermittent fasting which I have been following for over a year now.
Intermittent Fasting is the wellness program where rich rewards are on offer with perhaps the easier sacrifices. And I am confident in suggesting the routine to my friends with just one caution of consulting the doctor on restricting any prescribed medicine, only during eating window.
Nobel Prize winning studies and researches on both animals and humans are suggesting unimaginable positive benefits of this period fasting and delaying food intake.
Naturally, this attracts a large number of experts on the subject. This is good as long as a commercial interest or powerful lobby do not influence a slight variation for the sake of the product or idea they are paid to promote.
Honest sharing of personal experience is important and that’s what I am aiming to achieve here.
Today’s focus is on fat burning and weight loss with intermittent fasting. 12 hours into fasting, the food based energy released by liver get completely used up. Then starts the fat burning.
If so, exercising vigorously during the fasting hours after 12 hours should accelerate fat being used more as fuel.
I adjusted my schedule accordingly, doing some good yoga and weights during the last few hours of fasting.
But the improved energy levels and concentration seem to be getting affected, with something like a fatigue setting in. Of course the one hour weights have been vigorous with six packs in mind.
Going through some researches and studies, it indicates that the fat burning is almost the same when working out on empty stomach or with food fuel. Worse, vigorous weight training on empty stomach could result in getting muscles used as fuel and resultant muscle loss.
I am shifting schedule again with weights and swimming moving into the eating window with just yoga during fasting hours.
The results and observations will be shared here and in the Intermittent Fasting Group.
‘No pain, no gain’ is the fitness mantra! But pain alone doesn’t guarantee the gain. It’s complicated!
I have been a sports enthusiast and been aware of the need to be physically fit. But the pain that I was prepared to go through had limitations. That at least gave the reason to be not looking that good.
Then I decided to look fit, and in the process decided to take in the pain for it. But then the results made the pain quite sweet.
I admit, Intermittent Fasting, swimming long hours, doing weights and yoga including 12 full sets of suryanamaskar are not easy, but worth the pain with reduced weight, toned body and tremendously enhanced mood as gains.
Sharing success and not so inadvertently showing off are all good things. For that, better knowledge is handy and hence all the reading and research. But, there’s a problem!
There are so many experts out there. They agree with the proven and Nobel Prize winning theories, but add riders. These riders are confusing and sometimes quite upsetting. And one could suspect some commercial interest behind all the riders and modified theorems.
Some of them, however warrants attention. For example, the objective of intermittent fasting is autophagy. One expert agree with the cellular repair and other benefits of autophagy, but highlights a theory that it doesn’t cure or remove toxins, but actually accelerates toxins in the body. Symptoms mentioned include insomnia and hair loss.
Well I have trouble with good sleep and lost most hair, while I know that I am in autophagy stage with Intermittent Fasting. Do I need a toxic detox!
The dilemma is that the good doctor who’s alerting me of toxin output of autophagy is also a detox specialist offering 3 month residential detox programs.
The best way is to pool in genuine responses from our own small group. Then our small intermittent fasting group is of high relevance.
I am happy to invite more friends to join in the broadcast group. Send your interest as whatsapp to my number +91 9400056031 and benefit from real unbiased experiences and practical solutions.
I have here photos of us from Pala, Kerala with medals in the just concluded National Masters Games in Vadodara.
My Alma Mater in Pala, St. Thomas College was the first college in Kerala with own swimming pool when we were students. Now it’s the only college in Kerala with the Olympic size 50 meter swimming pool.
Pala is also home to ‘Thoppans Swimming Academy’ training many swimmers. One of the coaches from the swimming family Thomas Thoppan (second from left) has been to a number of World Masters Games.
And Prof. Sebastian (extreme right, next to me) is the eldest swimmer from Kerala and have come 7th in World Masters Games.
With competition for age brackets of 5 years starting from 25 to 100, masters games is the right ingredient for athletes to be evergreen and competing.
The YouTube link below is of the program broadcast by Kerala’s leading TV news channel, Asianet, featuring me.
It’s in Malayalam language and the message I am giving is that ‘sportsman never retires’ and masters games competition helps to build a healthy nation.
There’s a call for government support and corporate sponsorship for the games and athletes.
It’s so true in almost everything, perhaps in everything good and desirable.
We say this mantra, especially when we refer to working out in the gym for better health.
Then the same should be applicable to the best wellness program, Intermittent Fasting!
Intermittent Fasting is a top subject when it comes to better health and benefits. And when something is so popular, it’s only natural that a whole lot of people start giving opinions.
Giving information is good, but not so when commercial interests work on it.
We need to be guarded again such attempts to corrupt a good thing for business interest.
A case in point is the view that one shouldn’t miss breakfast. But then breakfast is the most branded meal with a number of multinationals producing breakfast items. We don’t know if breakfast is unbreakable or it’s the lobby saying it.
When we read research on Intermittent Fasting and it’s goal of autophagy, it’s clear that clean fasting is better and if you can do dry fasting, then it’s even better.
But there are people saying that black coffee, black tea, herbs, good fat, green drinks etc are okay while fasting. Well here we can see some multinational product lobby, probably hiding behind.
So, do Intermittent Fasting the clean way with only water. If you are comfortable enough try dry fasting in between or more.
But if you are willing to dilute the best results with some calories from black coffee etc. do it. But only if you’re already on coffee or tea. But please don’t start an addiction for the sake of it.
Just remember, ‘no pain, no gain’.
Like I always offer, if interested in starting the best wellness program with unbiased advice and discussions, join our exclusive group where privacy is assured. Send your interest to my whatsapp number +91 9400056031.
Today I am completing one year in Intermittent Fasting. I started it on 19, January 2019 when my friend from Kuwait asked my opinion about it, citing very positive changes to her friend who was on the fasting.
I am mostly devoted and strict with the schedule ever since.
It has changed my life in a very positive way. Right now I am preparing for a national level swimming competition in February. I am looking at developing my dream six packs.
I am also much more positive in life. I am even looking for movie acting roles after a chance appearance in a Malayalam movie, acting as the president of India. I even think positively to a classmate’s comment that I could be the lucky Mascot for the hugely successful movie.
Autophagy is my target in Intermittent Fasting and as such I supplement fasting with some High Intensity Interval Training (HIIT) which alone could usher in autophagy. For this I do intense sets of swimming with Interval rests.
I am slowly getting into a swimmers body shape which comes with six packs.
I feel and perhaps look much younger to my actual age.
The only problem to mention is the ‘Dawn’s Phenomenon’ I seem to have developed. That’s my blood glucose reading of 85 in the early morning hours, going up to like 130 as I progress into fasting. Some say Dawn’s is okay, but I need to get out of it.
I run a whatsapp broadcast group on Intermittent Fasting. This is a broadcast group and privacy and phone numbers are kept confidential.
I am happy to have more interested members and the benefits of sharing experiences and opinions in the group are highly beneficial.
I must also add that I lost 8 kgs in the program, while eating well during the eating window. This is in spite of the muscles I have built on.
If interested, send a message to my whatsapp number +91 9400056031. I will add you to the group, which I am sure you will enjoy and benefit.
I will have the satisfaction of sharing my wellness experience to the group members and by being the mentor to the group.