Group On Intermittent Fasting. Together We Achieve More

We have a small whatsapp broadcast group on Intermittent Fasting. We are now 55 at varying stages of progress. Though member identity is confidential to the group (broadcast group) feedbacks keep everyone motivated.

Here’s such a feedback from me posted in the group this morning.

“Broadcast on Intermittent Fasting:

We’re now a fairly sizeable group of wellness minded people. We should keep each other enthused for attaining better results. Feedbacks and concerns shared with the group (keeping names confidential, unless otherwise desired) will provide additional motivation.

Here’s what I have to say-

IF is a proven wellness program with plenty of options to tailor to personal circumstances.

Two recent Nobel Prizes for medicine and physiology (2016 and 2018) were for related works like autophagy and cells cleaning.

Logically also it has an edge, that food is used up within 12 hours and fasting beyond that will make the stored fat to be used up for energy needs.

Here’s how I do my fasting.

– I do a 16 hours plus fasting for almost all days of the week. Typically it’s from dinner at around 8 pm with the next meal lunch at around 12.30 pm.

– I take only water in the fasting hours, not even medicine or supplement.

– I do 12 full rounds of suryanamaskars and another about 70 minutes of yoga for 6 days in a week. I try and do it after 12 hours into fasting so that maximum stored fat is used up.

– I swim 6 days in a week in the evening before dinner (during eating window). I swim a total of over one kilometre split into 60 laps in the 18 meters pool. I do speed freestyle and breaststroke taking a pause between laps, making it somewhat HIIT (High Intensity Interval Training) which is recommend and could even accelerate autophagy.

– I eat well during the eating window, carefully selecting food that I like. Hence the consumption of sweets have gone up. That way there’s no hard sacrifice.

– I have set a seemingly impossible target for six packs. And it may be on the way.

Two recent comments are worth mentioning. ‘Six packs can be seen’ was a comment when I came off after a river swim.

‘I didn’t believe it when you said you are going for six packs, but your recent photo shows it’s now coming’. Another comment said!

And yes, I myself believe that i can have six packs and it’s a major motivator.

– My confidence levels have gone up and I swear by IF

Perhaps the only concern is the strange behaviour of my glucose reading. I was borderline diabetic taking medicine (not insulin)

With IF it came down and I reduced medicine by half. HbA1c of below 6.5 could now be even lower.

But I notice a phenomenon. Fasting glucose reading of 90 becomes 120 during extended fasting without taking any food.

Apparently its called ‘Dawns Phenomenon’ and one researched finding is about body metabolism. The body (liver) is releasing extra energy anticipating my rigorous energy requirement during suryanamaskar. Any advice on this is welcome.

Another concern is, if I am getting enough quality sleep or not.

Your feedback on how you are doing with IF is welcome”.

If interested in joining this active group to know more about intermittent fasting or wanting to be associated with this group to share your experiences and get feedback, please message me on my whatsapp number +91 9400056031 and I will add you to the group.

Group On Intermittent Fasting. Together We Achieve More

The Power Of Habits. It’s Healthy When Positive.

To think about it, I have a number of things as routine or habit. Some of them are based on examples from others, many of them are wellness related and some are financial in nature.

If a habit is positive, it’s okay to be obsessed with it. For example, wellness related programs are a habit which I would like it to be a hobby. And I am sort of obsessed with it.

It’s not easy to be on a fitness regimen, but then ‘no pain, no gain’. And it’s perhaps okay to be open with it and publish personal pictures showing trimmed shapes. Frankly I want also to share success and hence the wellness group on Intermittent Fasting, where I am trying to get a group to achieve the positive results.

A habit based on other people’s example is my practice of moving the car forward, first time I take it in the morning. And then only reverse if I have to reverse.

A financial habit is frequently checking the stock market movements and seeing how my portfolio is behaving. I am not a player in the stock market. But I applied and got a few shares in the FERA dilution process of 100% owned foreign companies long time back. And the values now are attractive for me to monitor the index on Economic Times and portfolio on Equitymaster.

Interestingly blogging here what comes to mind is also a habit. The good thing is that no draft or review is required, just type and post.

Love it.

The Power Of Habits. It’s Healthy When Positive.

Nobel Prizes And Fasting. Intermittent & Dry Fasting.

The 2018 Nobel Prize for Medicine or Physiology is for work on Immunotherapy for cancer treatment and it talks about cell repair.

The 2016 Nobel Prize was for study on autophagy which again is on cell repair for prevention and cure of deadly diseases.

Intermittent Fasting emerged as the best wellness program which when done correctly induces Autophagy.

Intermittent Fasting thus stays as a desirable and if I may say so, the best wellness program one can easily follow.

The studies and inferences on the 2018 Nobel Prize subject brings to focus a new type of fasting, dry fasting.

Intermittent Fasting is clean fasting with lot of water consumed during fasting hours.

But dry fasting is without even water.

It sounds dangerous and it’s a concern when water is also avoided. So the statutory warning is that it should be done under supervision.

Dry fasting accelerates autophagy, and thus is an attractive proposition.

There’s a variant to dry fasting which is ‘hard dry fasting’. Here contact with water also is avoided. That’s no brushing, bathing or washing!

Maximum possible duration of dry fasting is 3 days. One day twice a month is good enough.

I am planning to try a 12 hour dry fasting every 10 days during my 16 hours Intermittent Fasting schedule. If found okay, I may stretch it to 16 hours with an ambitious goal of 24 hours.

Dry fasting proponents guarantee weight loss.

Communication, discussions and progress sharing on this are through a whatsapp broadcast group on Intermittent Fasting.

Those who are interested in joining this exclusive group, please send the whatsapp number to my +91 9400056031.

Being a broadcast group, you won’t know who the other members are and they won’t know that you are in the group.

As the organiser (some call me mentor) I have a total view and member responses come to me direct. I in turn posts relevant responses to the group without source identity. As such privacy is assured.

Join in and share the benefits of following a practical, easy and the best wellness program.

Nobel Prizes And Fasting. Intermittent & Dry Fasting.

Intermittent Fasting, The Best In Fasting And Diet Realm.

I have been a keen follower of Intermittent Fasting since the 19th of January 2019. And I follow a 16 hours plus fasting schedule for at least 6 days in a week.

I have some clear positive results which I thought I should share here for my friends.

For one, I have lost some 15 pounds in weight. I feel I am good with many health indicators and measures. My overall discipline has improved tremendously. And most importantly, I look good in the bathroom mirror.

Intermittent Fasting is still the best and perhaps the easiest when it comes to diet and fasting. Here’s how I do it.

I eat during a window of 8 hours or less, usually from 12.30 in the afternoon till 8.30 at night. I have only water during the other hours of the day. (Harvard study suggests eating window of 7 am to 3pm for best results).

Why I said it’s easy! that’s because I eat my favourite sweets and food during the eating hours. There’s no sacrifice. If I eat well, say a ‘keto’ diet, I could have shed an additional 10 to 15 pounds.

Our food digest and gone in 12 hours. And if we don’t eat after 12 hours also, the energy requirement of the body could be by way of burning stored fat.

And when we exercise into and after 12 hours fasting, more fat could be burned.

I have increased the level of workout. This include suryanamaskar, yoga and some intense swimming. Most importantly, I have set an outrageous target for six packs.

It seems to be working. And if it’s good, I want my friends to get it too. We are talking about overall wellness which include better results in diabetes, blood pressure, heart health and prevention and control of scary things like Alzheimer’s, Parkinson’s, Cancer.

Even better, there could be production of growth hormones, anti ageing phenomenon and autophagy (autophagy is a Nobel Prize subject and it’s a good idea to read about it) which talks about new cells, repair of damaged cells etc.

I would also welcome you to join our whatsapp broadcast group on Intermittent Fasting. By broadcast group, individual privacy is assured.

If interested, send your whatsapp number to +91 9400056031

Intermittent Fasting, The Best In Fasting And Diet Realm.

Wellness Series- Yoga, An Attempted Interpretation.

It’s not only fashionable, but very healthy to practice yoga everyday. There are several ways of treating this ancient wonder, which is now a worldwide health initiative.

Some of us do it as a stretching exercise, some add correct breathing regimen to it and for the experts it’s Hatha Yoga which is a forceful form centred on the mastery over the body.

We all need a fair amount of stretching exercise particularly as we grow older so that we can get that needed flexibility to carry on with daily chores.

Almost all the yoga positions involve a fair amount of stretching. And if we add a systematic and guided breathing into these positions, we can say we do yoga.

Clearly these coordinations will require expert intervention and training under a qualified yoga Master and it is the best way to get a hang of it.

Making yoga part of our daily schedule is a very healthy way of life. We will start seeing the benefits almost immediately on the adoption of this form of exercise.

Ideally we should learn and practice the following and more.

– Suryanamaskar

– Sarvangasana

– Matsyasana

– Tree Position (Vrksasana)

– Pranayama

– And some of the Mudras

Shavasana, (Corpse Pose, or Mrtasana) in between yoga positions will usher in harmony.

Those who are seeking further benefits may learn and practice Hatha Yoga under qualified masters.

Achieving at least a regular practice of the middle stage of ‘yoga’ is a valuable step towards wellness.

Yoga is ancient, gives certain amount of control over body, it’s relevant and ready to be embraced by everybody.

Wellness Series- Yoga, An Attempted Interpretation.

Wellness Series- Suryanamaskar

I am covering Suryanamaskar as an important item in the wellness series, not because I am an expert in it, but it’s the one and swimming giving me maximum satisfaction.

Another reason for sharing this is that I am rather a very late starter to this wonderful program, but I am able to do it reasonably okay. And that my story could be a motivating one for the readers.

I don’t claim that I can do it perfectly well, in fact the chakra mudras (steps 3 and 10) are beyond me, and I do bend the knee to complete them.

For those who are new to suryanamaskar or yoga, you need a teacher, a yoga master to show how it’s done correctly. Once the basics are done, it’s just practice that improves the stages.

In Suryanamaskar one set consists of two rounds of 12 steps each as shown in the diagram.

A round indicates it’s done with one leg backwards as in step 4. That’s one set is two rounds of 12 steps each and one round with right leg and the second on left.

It’s important to do the correct breathing (inhale or exhale) during the steps as shown in diagram. In step 5 the breath is held.

The trick I use for remembering the right or left leg to use is to keep counting one set of 12 as one. Use right leg for odd numbers and left leg for even. That means I count 24 for the 12 sets.

I now do 12 sets every morning and feel having done something good.

Here’s what I got from net search as benefits of Suryanamaskar:

1. One of the primary Surya Namaskar benefits is that it strengthens the entire body.

2. Relieves constipation and promotes healthy digestion.

3. Stimulates the nervous system including the brain, lower plexus, spinal cord, etc. Surya Namaskar Yoga strongly aids in preventing memory loss, builds focus and concentration, improves the functioning of the brain. Activates Brain cells in the body.

4. It is a well known remedy to cure blood pressure and strengthens heart muscles. It also cures irregular heart beat.

5. Improves the capacity of the lungs, stimulates oxygen supply and regulates it to all the vital organs in the body.

6. Highly beneficial for improving blood circulation. Provides beautiful glow to the skin.

7. Promotes weight loss and activates basal metabolic rate of a person’s body.

8. Is a famous remedy for managing menstrual cramps and, also helpful in managing menopause stage. Due to its empowering effects on the uterus of a woman, Surya Namaskar Yoga also helps in making child birth comparatively easier.

9. Improves sexual functions of the body. Eradicates any internal flaws related to malfunctioning of sexual glands. Also, promotes healthy sexual appetite in a person.

10. Reduces strained joints problems. Lubricates sore muscles and joints and promotes their healthy functioning. Highly beneficial in managing arthritis, sciatica, other joint related ailments etc.

11. Improves mental and physical balance of the person’s body. Develops patience and builds stamina by increasing the mental capacity of the brain and the body.

12. Improves flexibility of the body and releases stiffness.

Most of all, it fills you up with magnanimous positive energy. You feel rejuvenated and alive.

Please don’t ignore it as difficult or time consuming. It takes just 15 minutes for the 12 sets. And if I can do it, you certainly can.

Wellness Series- Suryanamaskar

Wellness Series: Our Food!

This is first of my wellness series blogs. Let me start with food, as people say we are what we eat. Of course, this is more aptly corrected to ‘when we eat’!

Those who are familiar with my belief and passion for Intermittent Fasting will understand better the meaning of when eaten.

This diagram is from a fitness friend who is a role model in fitness and working out. The picture shows how food is so important.

Again, some of you may remember that I am managing a whatsapp broadcast group and we are now almost 50 in numbers. And I intend to get certified as a wellness coach.

I have been advising my Intermittent Fasting Group to try Keto diet for significant weight loss. Perhaps a correction is required (as prompted by this diagram).

Carb, we thought is something to be avoided or kept minimum. But perhaps, if you exercise well you may need some good carbs for energy. Apparently net carb is total carbs minus fibre. Then go for the carbs mentioned in the diagram. For example whole grains for your traditional dishes, you can’t live without.

If you are building muscles and reach almost failure point in muscle toning workouts, please don’t ignore proteins. I have had some bad experiences when i didn’t eat the two eggs after a fairly strenuous workout.

And finally, the good fat is required. Please don’t take it as a license for offals, other tasty fat, red meat etc, but go for good oil and fat as suggested.

Always consult your doctor/ dietitian when making drastic changes to what you eat.

Wellness Series: Our Food!