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A Simple Guide to Intermittent Fasting

I have been intermittent fasting for over one year.

I skip breakfast each day and eat two meals, the first around 1pm and the second around 8pm. Then, I fast for 16 hours until I start eating again the next day at 1pm.

Surprisingly, since I’ve started intermittent fasting I’ve increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I’ve spent training (down from 7.5 hours per week to 2.5 hours per week).

In other words, I’m stronger, leaner, and more explosive even though I go to the gym less and eat less.

You may be wondering…

How is this possible? Isn’t skipping breakfast bad for you? Why would anyone fast for 16 hours every day? What are the benefits? Is there any science behind this or are you just crazy? Is it dangerous?

Slow down, friend. I’ve been known to do some crazy things, but this is totally legit. It’s easy to implement into your lifestyle and there are tons of health benefits. In this post, I’m going to break down intermittent fasting and everything that goes with it.

What is Intermittent Fasting and Why Would You Do It?

Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.

Why is it worthwhile to change when you’re eating?

Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.

With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.

Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.”

How Does Intermittent Fasting Work?

To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.

When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.

Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

The Benefits of Intermittent Fasting

Fat loss is great, but it isn’t the only reason to try intermittent fasting.

1. Intermittent fasting makes your day simpler.

I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.

I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.

2. Intermittent fasting helps you live longer.

Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When you’re starving, your body finds ways to extend your life.

There’s just one problem: who wants to starve themselves in the name of living longer?

I don’t know about you, but I’m interested in enjoying a long life. Starving myself doesn’t sound that appetizing.

The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.

Way back in 1945 it was discovered that intermittent fasting extended life in mice. (Here’s the study.) More recently, this study found that alternate day intermittent fasting led to longer lifespans.

3. Intermittent fasting may reduce the risk of cancer.

This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Early reports, however, look positive.

This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.

Finally, this comprehensive analysis of many studies on fasting and disease has concluded that fasting appears to not only reduce the risk of cancer, but also cardiovascular disease.

4. Intermittent fasting is much easier than dieting.

The reason most diets fail isn’t because we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. It’s not a nutrition problem, it’s a behavior change problem.

This is where intermittent fasting shines because it’s remarkably easy to implement once you get over the idea that you need to eat all the time. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine.

In my opinion, the ease of intermittent fasting is best reason to give it a try. It provides a wide range of health benefits without requiring a massive lifestyle change.

This informative piece of content can be read in full here.

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Things You need to Find out about Cannabis

 

It’s a new day for Cannabis in America. Greater than 65 million Americans live in among the 8 states where cannabis is lawful for grownups 21 as well as over, and majority of the country has laws on the books allowing clinical cannabis in some form. This suggests more people than ever may attempt marijuana for the first time, or for the first time in numerous decades– which might also be starting around once again, offered the light-years of development in the ensuing generation.

So this is for you– you, the unstoned, who hasn’t seen a joint in 30 years or a dab, ever.

 

Let me start this answer with an inquiry: Would you believe they’re all the same point?

No?
They are, a minimum of as for science is worried. Police is an additional issue, but we’ll get to that later. Marijuana, marijuana, reefer, bhang, weed, pot, yard … all different names for the very same game.

Cannabis is a plant, obviously, one of the participants of the Cannabaceae family of plants, a collection that likewise includes jumps. Famous biologist as well as namer-of-everything Carl Linnaeus determined simply one varieties of plant under the genus cannabis in 1753: cannabis sativa. This is exactly what we know as “cannabis” or all the other names, some pretty, some tawdry, some annoying.

Today, some biologists recognize 3 distinctive species in this genus– marijuana sativa, marijuana indica as well as cannabis ruderalis– although some researchers think these to be merely subspecies or variants of the exact same plant, cananbis sativa. At the most, they are similar, but slightly different-looking and with a little various results.

So what’s hemp?
Keep in mind a min ago? Like I said, hemp is cannabis. Below’s the difference: The industry, and law enforcement, usage words like “cannabis” and “marijuana” to refer to plants bred or normally high in psychoactive cannabinoids like THC.

You see, cannabis plants can be male or women. The female plants–.

Male or women plants?
Botanically speaking, yes, there are male and also women plants; we’re in the realm right here of standard plant reproductive morphology. The female plants are the ones with THC in them. The male plants do not create smokable cannabis; they just generate the seeds to expand much more.

Nowadays, the women plants have actually been expanded for their resinous flowers, which are after that dried and also smoked or cooked right into food or made right into topical applications.

Male plants with seeds are utilized for reproducing, and “hermaphrodites”– women plants that start “throwing bananas,” or turning male and producing seeds– are typically disposed of.

The old Mexican term, sinsemella– literally, without seeds– was made use of to refer to just female cannabis that had been meticulously maintained in this way and also collected, and now everything you see in a dispensary as well as basically anything you would certainly acquire on the street meets that interpretation.

Hemp. I wish to know concerning hemp.
We’re getting there. When we state “Hemp” in crude terms, we’re talking about marijuana that’s low in psychoactive cannabinoids and also especially increased for using its seeds or stalks for fuel, food or fiber. This use of the plant goes back to old times; it cultivation by patriotic farmers was motivated by the U.S. federal government throughout World War II– proof which grows wild along roadsides in Middle America to this particular day.

In many circles, hemp is considered as a wonder plant, as well as probably appropriately so. Dr. Bronner’s Soap is derived from hemp. (It’s not for nothing that modern Bronners are among the major motorists of legalization.) Hemp is a sturdy material, hemp is high in omega fatty acids as well as hemp can also be made right into gas that can own certain combustion engines. Hemp is such a big deal that Jack Herer, one of the initial heroes of the modern-day legalisation movement, wrote a whole publication concerning it.

It made use of to be legal?
All cannabis utilized to legal– actually, marijuana was lawful for a lot longer than it had not been.

Didn’t it come to be unlawful due to the fact that it’s negative for you?
If that were the case, tobacco, a pure awesome, would be prohibited as well as not a key cash crop. We would certainly be stating “manage alcohol like marijuana” as opposed to vice versa.

As for marijuana, it’s illegal as a result of who utilized it.

The first regulations outlawing the usage and belongings of “marihuana,” or “Mexican loco-weed” were come on California in 1912 and guided at the state’s Latino population, just as, at the same time, the state Board of Pharmacy outlawed the opium cigarette smoking preferred by the Chinese.

As you can reason, these laws were focused on marginalizing these 2 certain minority communities– 2 areas without whom California would certainly be unrecognizable. Comparable “reefer madness” was repeated years later on by original drug czar Harry Anslinger, that spun wild stories of white ladies smoking cigarettes “reefer” and also instantly listening to jazz songs, associating black males as well as other racist agitprop.

Nixon, by the way, created a federal government compensation to examine the plant– which returned a suggestion that it’s mainly benign and ought to be legalized. Not the initial time, neither the last, that noise, reasonable advice on marijuana was overlooked.

In a sense, since we are created to love it. Relying on who you ask, the plant has either advanced to respond to our bodies, or our bodies have advanced to react to the cannabis plant.

Each people have a network of receptors called the endocannabinoid system,” located in our brain as well as throughout the nerve system. Ends up that the substances in the cannabis plant “activate” this system– and that our bodies generate comparable compounds that likewise activate these receptors.

These receptors control state of mind, appetite, sleep cycles, take care of discomfort, modify our assumption … People, if you have not discovered, seriously want to alter their truth, whether it’s to get rid of pain or suffering, attain a state of bliss, assistance go to sleep or simply change the network of life for a moment.

What does AI Means for the People

Many captains of technology are openly predicting the demise of humankind from advancements in automation and artificial intelligence (AI). We must recall that mankind has created, endured and grown from nearly every technological advancement. The semiconductor industry all but did away with vacuum tubes, which would not be suitable for the smartphone in your jacket pocket. Milking machines did replace milkmaids, but I am hard-pressed to find a modern woman who wants that job.

Why, then, do tech titans loathe automation and AI? For the same reasons the Luddites feared weaving machinery — they discounted human flexibility and overestimated the displacement power of technology.

Automation exists to save manual labor. In my lifetime, banks employed rooms full of people who manually reconciled accounts on the original spreadsheet — large pieces of paper with preprinted grids of columns and rows. When IBM brought computation machines into banks, there was a transient (and isolated) spate of unemployment among the accounting class, who were quickly absorbed into other lines of work.

So why are we fearful of new machines designed to reduce human toil further? Others sense a need to increase job opportunities to meet the needs of the population but fail to incorporate the slumping birth rates (as side effects of general prosperity) or baby boomer attrition. Indeed, if, as one taxpayer advocacy group maintains, there is a $2 trillion economic drag from needless regulations, our tech industry leaders would do better to focus on the debilitating effects of Washington rather than robotics.

The fact is that automation temporarily displaces workers and tends to do so in singular industries. Currently, the fast food industry is a prime target, especially once $15 per-hour wages bring annual price parity in line with automated burger flippers. But that is one industry, and the change will neither be instantaneous nor ubiquitous. Displaced employees will adapt.

What is clear, then, is that economics, like life, finds a way. A few jobs may be eliminated, but the displaced workers either find alternative employment or the next generation will simply avoid the automated industries. Since some industries cannot (yet) be automated, even the best invoicing software cannot replace a cashier, job migration between fields remains possible.

Authentic Intelligence

Aside from reducing human toil, technology can augment or amplify general prosperity. AI will contribute but not replace jobs at a rate anywhere near that of mechanical automatons. Artificial intelligence still requires authentic intelligence, because the first order of business is always to ask a question, something AI presently cannot do well. We humans are still pretty good at inquiry.

AI shines at repetitive learning and numerical discovery. In medicine, AI will radically refine patient diagnostics and reduce human suffering (as well as malpractice litigation). It will maximize crop yields, reduce water usage, optimize energy consumption and much more. These make for a much more economically efficient society, which benefits everyone. In the end, AI will help create jobs. These technical applications require a range of workers, from field techs who repair sensors to data scientists who model from massive data sets. It takes people in IT to run servers and configure routers and setup ERP software for business. It needs people assembling components to read and control devices. And the flood of serviceable data opens vistas for new entrepreneurs and opportunities for even more jobs.

It might even create jobs for service techs to set up or repair your dairy cow artificial insemination machinery. Sadly, the bull will be out of a job.

For the full article, go to Forbes.com.

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Facts They Didn’t Tell You in School

The video will show you about Scientific Facts which were not taught in School. Enjoy!

California states a certain herbicide causes cancer

 

A few days ago, CNN wrote about the recent statement from California. In 1913, 3 brief years before President Woodrow Wilson would assign him to the Supreme Court, Louis Brandeis created a piece for the publication Harpers Weekly titled “What Publicity Can Do”. In it, the legal scholar noted that, “sunlight is stated to be the most effective of anti-bacterials.” He thought that if the general public simply understood about corruption or the threats associated with specific markets, that these social virus would be removed.

It was a comparable reasoning that led the people of California in 1986 to pass the Safe Drinking Water and also Toxic Enforcement Act (much better known as Proposition 65). The law doesn’t pull items off the shelves, yet it does require that manufacturers give a “clear and sensible caution” prior to subjecting the public to substances that can trigger cancer cells, abnormality, or various other reproductive harm.

The concept is that worried people can opt to shun such items– and also if enough people decide that the risks are not worth a given item’s advantages, it could vanish from racks altogether, changed by safer choices. The list of identified compounds consists of marijuana smoke (yet eating marijuana is great, by California standards), acrylamide (which appears in salute, potato chips, as well as fries), and since this week, glyphosate– a prominent herbicide (or herbicide) better called Round-Up. This decision comes despite the fact that a number of wellness companies have actually claimed that glyphosate does not cause cancer cells.

 

In May of last year, the United Nations released a joint report from the Food as well as Agricultural Organization and also the World Health Organization which stated that glyphosate is unlikely to cause cancer cells in people. It was complied with a few months later on by an EPA record which additionally said that it was not likely that glyphosate causes cancer.

In March 2015– before the three aforementioned reports came out– a report by the International Agency for Research on Cancer (IARC), associated with the World Health Organization, classified glyphosate as possibly carcinogenic. That report sent out shockwaves, because the agri-company Monsanto actually introduced glyphosate in 1974 because it less toxic (and less likely to linger in the environment) than earlier herbicides; the particularly nasty chemicals made famous in Rachel Carson’s seminal book Silent Spring. A stroll through a home improvement supply store reveals a dizzying array of glyphosate formulations designed for the home gardener: gels, liquids, formulas designed for lawns, formulas meant for vegetable gardens.

Glyphosate got wide interest in the 1990s when Monsanto developed genetically customized plants, especially corn and also soy, made to tolerate the herbicide. Both items– genetically modified plants and glyphosate– became intertwined in the public awareness, and also those opposed to GMOs likewise opposed glyphosate (although around 40 percent of glyphosate use isn’t on genetically modified crops).

plants

 

That said, 60 percent of glyphosate is used on genetically modified crops, because farmers can spray their fields with glyphosate and kill all of the undesirable plants (weeds) while leaving their chosen crops unscathed. And its bad reputation in the anti-GMO crowd hasn’t kept it from becoming increasingly popular: A 2016 study in the journal Environmental Sciences Europe found that since 1974, just under 19 billion pounds of glyphosate had been used worldwide– 20 percent of that in the United States.

 

Provided its extensive, enhancing use, it’s not surprising that the chemical has actually received a ton of scrutiny. But based upon all available proof the EPA, the United Nations, and also the European Food Safety Authority had the ability to involve a different final thought than IARC– for few reasons. The initial is that the IARC has the tendency to be a little bit extra conventional in its assessments than the various other firms. Doubters state that their assessment focused on poisoning at any dosage as opposed to the doses we ‘d likely come across, either as people who eat foods splashed with glyphosate or as farm workers. And also secondly, the various companies really took a look at various points in order to make their assesments. The European Food Safety Authority, for example, just took a look at the effect of glyphosate, while the IARC included research studies that analyzed the effects of consumer products consisting of glyphosate. It’s completely possible that some consumer formulations of glyphosate herbicides include hazardous compounds, but it’s completely possible that those hazardous compounds are not the glyphosate itself.

 

Our heavy use of glyphosate might not be giving us cancer, but it could be creating super weeds. Farmers are increasingly turning to more toxic herbicides, or even spraying multiple kinds on each field, as glyphosate loses its effectiveness.

 

And while existing proof says that glyphosate likely does not cause damage to people, there’s evidence to suggest it harms frogs in aquatic systems. When it rains, pesticides like glyphosate can be washed into waterways from our gardens and lawns.

Regardless of the excessive selection of herbicide solutions offered at the shop, great old made weeding could be a far better– if more labor extensive– option for small gardeners. But if cancer cells danger is your key worry in selecting a herbicide, California’s decision to label glyphosate should not send you right into a panic.