On Fri, Apr 22, 2011 at 06:16:59PM +0530, ss wrote: > I think the old habit of doing "upvaasa" - fasting once a week - and on
Alternate day fasting is about optimal, if you can pull it off. Gives you all the benefits of calorie restriction, without the side effects. > certain other days might be a good idea. Getting up and walking arond a lot > more would help. Apparently no amount of movement can completely compensate sedentary time. I try to walk more during work, including alternating working at a standing desk and sitting down (I also have a Swopper chair clone, though I rarely use it). > But then again - no guranatees. Medical science just does not know why the > entie world is getting obese. Everyone is guessing. The only thing that sets Higher calorie intake than you burn. (In my case, also alcohol metabolism shift to acetate, and lower quality of sleep due to same culprit). There are shady things you can do with supplementation to adjust hormone level and jack up mitochondria metabolism but they're likely to do more harm than good. Here's a list by a friend of mine which might or might not make sense, caveat lector: Essential daily nutrition 1. 2-3 litres (1 gallon) of water (for dehydration-, inflammation- and disease- prevention, proper detoxification and metabolic/enzymatic activity and appetite control) 2. 1-2 litres green tea (ideally, low-caf brand or -preparation; for its significant cancer-/obesity-/heart-disease prevention effects). Otherwise: at least 3-4 servings of polyphenol rich fruit (berries or anything else with strong colours) 3. Basic Multivitamin/-mineral , dosed according to Optimal Nutritional Allowance, above RDA guidelines. Including at least 5.000 IE Vitamin D (safe for everyone; lowers all-cause-mortality, and especially heart disease and cancer risks) 4. EPA/DHA fatty-acids, i.e. 2-3 Grams of (mercury-free) Fish oil (anti-obesity, immune-modulating, brain volume, cardioprotective anti-inflammation, joint protection, etc.) 5. Mitochondrial support: 500 mg Acetyl-L-Carnitine and 125 mg R-Alpha-Lipoic Acid, ideally with 200 mg Coenzyme Q10 (guards against age-associated frailty, cardiovascular problems, diabetes, obesity, many cancers. many more) Essential exercise 1. 30 minutes running or 1 hour walking (at least 400 min. walking or 200 min. running a week) 2. 15 minutes stretching and calisthenics (e.g. push-ups) (at least 100 min. a week; prevention of degenerative joint, muscle, back, etc. problems) 3. mind exercise and avoiding significantly more than 8 hours sleep a day on average Essential prevention and -don'ts 1. Don't engage in physically risky or foolish behavior (avoid dangerous situations, e.g. in crowds, extreme sports, highway traffic, toxic substances and environments, all illegal drugs, be prepared for efficient self-defense in possible assaults) 2. Avoid moderate to high amounts of sugar 3. Avoid low-fiber, 'empty' carbohydrates (in pasta, bread and other non-whole-grain products, etc.; this already has a moderate, but significant caloric restriction effect) 4. Avoid alcohol, ideally at all, but especially all high-percentage, and of course don't smoke. 5. Avoid products very high in animal fat (fatty meat and high-fat dairy) and red meat (pro-inflammatory) 6. Avoid regular high amounts of caffeine (high blood pressure -> endothelial damage -> atherosclerosis to name just one problem) 7. Dental hygiene incl. flossing (tooth decay causes atherosclerosis and inflammation) 8. Regular physician checkups as officially recommended (including at least: bi-annual dentist, blood sugar and CBC, eye, cardio, uro-/gynecological, coloscopy, cancer screening) 9. Check both resting and active blood pressure and pulse at least annually 10. Most important blood values: kidney and liver panel, hs-CRP, Vitamin D, HDL, LDL, hormones: DHEA, pregnenolone, testosterone, thyroid (fT3/fT4) Advanced nutrition (if you have the time and money): 1. Regular detoxification assistance and toxicity prevention, including high-dose N-acetyl-cysteine (NAC; 600-1200 mg/day), fiber, silymarin (liver protection), alfalfa, chlorophyllin, digestive enzymes, algae, chelating agents (e.g. MSM), etc. 2. To assure optimum methylation and keep homocysteine low, consider: high-dose folate and B vitamins (esp. B6 and B12 as methylcobalamin), trimethylglycine, s-adenosyl-methionine 3. To prevent chronic inflammation, especially modulating nuclear-factor-kappa-beta and IL-6, consider: low-dose aspirin, high-dose EPA/DHA fatty acids, gamma-linoleic acid, curcumin, whole-spectrum tocopherols/tocotrienols and others 4. Caloric-restriction mimetics, including (ordered from safe to purely experimental!): resveratrol, R+-alpha-lipoic-acid, metformin and other biguanides, doing intermittent fasting, 2-deoxy-D-glucose, NTBHA, PBN, exanadin. 5. Protecting against mitochondrial energy depletion and mtDNA-damage: carnitin/lipoic acid combinations (most effective: acetyl-l-carnitine arginate HCL with R-lipoic-acid), high-dose CoQ10 6. Protect against glycation by L-carnosine, and reverse glycation-end-products, currently mostly possible by ALT-711 aka dimethyl-3-phenacylthiazolium chloride 7. Nootropics that protect brain cells (vitamin B12 as methylcobalamin, oxygen metabolism improvers such as vinpocetine, etc.), improve their function and help cleaning out cellular 'garbage' in neurons and the rest of the body, such as amyloid/lipofuscin (low-dose deprenyl, hydergine, racetams, centrophenoxine, etc.) 8. DHEA, Thyroxin and Melatonin replacement to healthy blood levels of a 25-year old 9. SuperOxide Dismutase (SOD) boosters (e.g. SODzyme™, GliSODin®, glutathione, NAC or just whey protein which increases glutathione as well) 10. To partially reverse or prevent progression of atherosclerotic plaque: consider natural cholesterol-lowering drugs (policosanol, high-dose niacin, beta-sitosterin, green tea extract, sytrinol, curcumin, bromelain, etc.), ideally in combination with statin drugs (under high-dose CoQ10 supplementation and only under physician supervision with regular blood testing) > apart Lustig from the other guessers is that he, in the tue tradition of > modern science, has gone one step closer to proving that refined sugar is a > problem. That leaves a whole lot of other unknowns that have no answers > currently. -- Eugen* Leitl <a href="http://leitl.org";>leitl</a> http://leitl.org ______________________________________________________________ ICBM: 48.07100, 11.36820 http://www.ativel.com http://postbiota.org 8B29F6BE: 099D 78BA 2FD3 B014 B08A 7779 75B0 2443 8B29 F6BE
