Best Wellness Program and Some Ground Realities!

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:
  • increased energy
  • Weight loss
  • Fat reduction
  • Improved concentration
  • 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).
  1. 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.
  2. Eat sensibly during the eating window. If more weight loss is desired, follow a Keto diet.
  3. 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.
  4. 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.
  5. Try and learn workout and diet program to reduce belly fat.
  6. 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
  7. 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.

Best Wellness Program and Some Ground Realities!

The Real Workout Starts When You Want to Stop!

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.

Let’s take it from where we wanted to stop.

The Real Workout Starts When You Want to Stop!

Fitness Consulting

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.

Fitness Consulting

The Fitness Club. It’s not easy, even with pain.

‘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.

The Fitness Club. It’s not easy, even with pain.

“Sportsman Never Retires”. Masters Games Thriller!

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.

Please watch

“Sportsman Never Retires”. Masters Games Thriller!

The ‘No Pain, No Gain’ Mantra!

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.

The ‘No Pain, No Gain’ Mantra!

Intermittent Fasting- The Best Wellness Program.

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.

The learnings from group members are priceless.

Happy IF anniversary to me!

Intermittent Fasting- The Best Wellness Program.

Wellness Is Best Achieved In Groups.

We have a small but active group of intermittent fasters and we notice that group communication and sharing of experiences have resulted in better outcome in the fasting program.

I am happy to reproduce here my message to the group today:

“Broadcast on Intermittent Fasting:

I think it’s time to reflect and see what we as a group should be looking for at the minimum.

One thing we can say with confidence is that all of us want to get rid off the excess fat.

And we know that calories from food supply energy for the body to do even minimum things. And that energy from food gets exhausted after sometime, definitely in 12 hours if we don’t eat.

After 12 hours of clean starving we still do things and body needs energy for that. This energy source is there in us, stored as excess fat. So excess fat is taken if we continue starving beyond 12 hours.

And the energy requirement and burning excess fat will get accelerated if we exercise during the period.

Of course, we need to think what the body will do after all such excess stored fat are used up.

Well, we are at the risk of our body starting to eat our muscles. Good thing is that none of us are anywhere near that stage as we have stored enough and more fat.

So getting rid of excess fat is our primary target.

And then, what if the fat is taken from the belly side first! Great no!

What if that include the ‘love handles’ that’s around the waist. Divine! as we can handle it without that handle.

When we do clean fasting for minimum of 16 hours, fat and size reduction is inevitable.

By the way, this is better way than extreme dieting. A sick look is probable in a dieting, while we tend to do it with a nice look.

To give a personal example, a friend who saw me recently, after about 4 months, told me that I have reduced in a nice way.

Do clean fasting for 16 hours, 4 to 6 days in a week. Longer the time, the better. Please try clean fasting, no black coffee, green tea or dark chocolate, just water.

Let’s start using our fat for energy.

Our ultimate goal of course is autophagy.

Kurian Jacob”

Some of the benefits we discuss on Intermittent Fasting are:

1. Weight loss

2. Improved glucose control

3. Reduced cholesterol

4. Reduced liver fat

5. Improved blood pressure

6. Increased endurance

7. Better sleep

8. Brain health

9. Rapidly increased production of human growth hormones

10. Improved insulin sensitivity

11. Reduction of markers of inflammation which is key driver of many chronic diseases.

12. May prevent cancer

13. Probable protection against Alzheimer’s and Parkinson’s

14. Anti aging benefits

15. Repair of damaged cells and regeneration of new ones (autophagy benefits”

Should you be interested in benefitting by joining the group, please send a message to me on my whatsapp number +91 9400056031 and see how it works better as a team.

Of course, individual privacy and phone number are confidential in the broadcast group. As the mentor, only I have a global view of who the members are.

It’s surely a better way to benefit maximum from this wellness program.

Wellness Is Best Achieved In Groups.

Commitment In A Group.

Team, team and team work! We have all heard this mantra. And it’s very true, in fact vital in sustaining anything, including a passion.

I have been health conscious always. It doesn’t mean that I have done everything to take care of the health. For example exercise sometimes was to impress the neighbour. But distractions many a times got the better.

Early this year, a close friend from Kuwait sent me some information on Intermittent Fasting and asked my opinion of the weight loss program.

More since that I wanted to assist my friend I did some study and more importantly both of us started doing the program.

It was not easy, but since we started a daily exchange of notes on the program, there was sort of a compulsion in doing it right.

And our discussions moved on to some Facebook groups on the subject and we joined them. Being a popular subject, hundreds of thousands of followers made the groups rather impersonal.

That’s when I decided to start a whatsapp broadcast group to give sort of a personal touch in a group. Team work of course.

But since the members are not known to each other, I thought it may not be right on my part to start an open group and the broadcast group served the purpose.

Initially we had articles and videos on the group pages, but now we’re slowly moving into discussions and sharing of experiences. This is where the real team work begins.

Still we keep the mobile numbers private, but mention names when feedbacks are broadcast.

It’s working.

In fact the entire program is working. The confirmation came yesterday when I chanced to meet a few members of the group in a function. All of them looked good and enthused.

There was even a consensus that when stored fat is used for energy later into fasting, the belly fat is used mostly.

That’s great news as one of the insurmountable problems in putting on weight is the bulge in the middle.

And if one can get rid of it, it’s priceless.

Team work is working. I am inviting more friends to join the program. Just send me a whatsapp on +91 9400056031 and we can enjoy the benefits of teamwork.

Commitment In A Group.

Intermittent Fasting Group And Messages.

I felt good after sending a broadcast message to the small group of us Intermittent fasters and I thought it’s worth sharing here as a post. Here it is:

“Broadcast on Intermittent Fasting.

I hope the group will now be more active with members sharing experiences.

I would like to give this occasional summary.

The basic intermittent fasting is for 16 hours clean fast with only water during fasting. Please ensure at least 16 hours when you fast. For better benefits people do one day, 48 and 72 hours fasting. Some advocate dry fasting which is fasting even without water. 16 hours is not difficult and we get used to it.

There are articles that breakfast should be eaten. My personal take is that it’s okay to skip breakfast as long as minimum 16 hours are ensured. There could be benefits in including breakfast but remember the words of important scientists like Jason Fung and Nobel laureate Yoshinori Ohsumi, they call it ‘starving’. And we can’t completely disregard the lobbies and consumerism influencing articles. Breakfast is the most branded food and lot of money like cereal makers are at stake. I saw one saying dark chocolate eaten during fasting accelerates autophagy (give me a break). If you find it convenient to skip breakfast, skip. And if you can have breakfast and follow clean fasting, it’s even better.

IF is good for reducing inflammation, normalising blood sugar and diabetes, generating new growth hormones, anti ageing. It fights osteoporosis, heart problems, blood pressure, atherosclerosis, cancer, Alzheimer’s, Parkinson’s- you name it.

The 2016 Nobel Prize winning study of Dr. Yoshinori Ohsumi tells us that we should go for autophagy, which activates when we fast and undergo rigorous activities. Autophagy the Greek word means self eating and in the face of acute depreviation repairs and consume even damaged cells. Autophagy is our medium term goal.

The 2018 Nobel Prize for medicine and physiology went to James P. Allison and Tasuku Honjo for their separate but identical studies on immunotherapy for cancer treatment. Though much more complicated, there’s probably a link with autophagy and fasting as they also talk about repairing cancer cells.

So friends, we are on the best, easiest and most proven wellness program. Actually we are not depriving ourselves much, but only delaying the pleasures of eating our favourite things.

By the way, weight loss is a good side effect, but need not be the primary objective.

Let’s set autophagy as the goal and work together on it!

(Kurian Jacob).

If anyone is interested in joining this group, send me a whatsapp message on +91 9400056031. It’s a broadcast group and your phone number will be confidential.

Intermittent Fasting Group And Messages.