Get Healthy (Faster)

Everything you need to know before you start fasting. 

Have you ever fasted?

If you think you have never fasted you might want to think again. In fact, everyone fasts, everyday. Thats exactly why the first meal of the day is Breakfast. In other words we fast for parts of the days while we are sleeping, thats why the first meal of the day is called break-fast, to break our nighttime-fast. When you’re sleeping good things are already starting to happen within your body, you’re already shifting into this conservational state. Doctors, like Dr. Longo and others are now promoting we keep that fasting state going in the morning instead of running down the stairs and throwing a bunch of sugar in our mouths. So, we start to extend that fast onwards up until 12 and do our eating from that time until 6 in the evening, and after 6 in the evening we will be done with food. 

Many will perceive this as intermittent fasting, but really quite properly this is Time Restricted Feeding (TRF). TRF vs intermittent fasting is different in that we fast once a month in a repeated short fasts which are intermittent and is a wonderful thing to do, in an ancient myth of when we used to go 4-5 days without food, kind of clean ourselves out, and rejuvenate that process.

The truth of it is, any time we don’t particularly eat is actually a good thing, which makes anytime that you do eat so particularly important, that you need to be providing yourself with the best foods for nourishment that you possibly can. 

No, this does not mean do not eat anything ever, the laws of physics do play effect. You are burning calories and you do need food for the incredible processes of your body to happen. Without eating anything you will start eating yourself, your muscles, and bone. The body has feedback loops for feedback loops and it is not dumb, it will do anything to survive. Just as it will for systems of storage and waste when we fall victim of overconsumption.

We live in the age of too much. We are constantly eating and it ages us. Wrinkles, grey thin skin, what we eat and what we don’t eat matters. The issue is we do not want to be eating and digesting all the time. It ages us, and just like we don’t want to be exercising all the time we also don’t want to be eating all the time. We just lose perspective on the what and how much sometimes. But we also do not want to be starving all the time either. So we use fasting as a lifestyle intervention, integrated into our lives purposefully and intentionally.

What is Considered a Fast?

In the strictest sense consuming ‘water only’ for more than 24-hours and  usually at a 42 to 72-hour minimum constitutes a true, “water-only” fast. 

Medical centers such as the True North center have supervised over 7,000 water fasts and become very fluent at learning how to do this. 

RESPECT THE PROCESS

There should be a high respect for the process. It harkens back to a half a million to a million years ago in our evolution our ancient ancestors on the African savanahs foraging for food, you could imagine that it might easily be the next 4-5 days until you found the next bush with berries on it, and you have to imagine you would have to do these intermittent periods of 4-5 days of water only. Our body shifts into this remarkable state, it knows that every calorie on the body is precious and it doesn’t want to waste them in useless activities. It doesn’t want to burn these precious calories off as heat, so it turns off inflammatory reactions, if your body thinks its dying of starvation one of the complete wasteful things to do is to run a malignant tumor in that time, so the body turns off cancer growth during a water fast.

When ask someone if they’ve ever fast, without intentionally imposing a fast themselves, they will answer no. In fact, everyone fasts, everyday. When you ask someone what is the first meal of the day we would answer “Break-Fast.” In other words we fast for parts of the days while we are sleeping, thats why the first meal of the day is called break-fast, to break our nighttime fast. When your sleeping good things are already starting to happen within your body, you’re already shifting into this conservational state. Dr. Longo and others are now promoting we keep that fasting state going in the morning instead of running down the stairs and throwing a bunch of sugar in our mouths. So, we start to extend that fast onwards up until 12 and do our eating from that time until 6 in the evening, and after 6 in the evening we will be done with food. 

Many will perceive this as intermittent fasting, but really quite properly this is Time Restricted Feeding (TRF). TRF vs intermittent fasting is different int that we fast once a month in a repeated short fast which is intermittent and is a wonderful thing to do, in an ancient myth of when we used to go 4-5 days without food, kind of clean ourselves out, and rejuvenates that.

The Truth of it is, any time we don’t particularly eat is actually a good thing. which makes overtime that you do eat so particularly important, that you need to be providing yourself with the best foods for nourishment that you possibly can. 

No, this does not mean do not eat anything ever, the laws of physics do play effect. You are burning calories and you do need food for the incredible processes of your body to happen. Without eating anything you will start eating yourself, your muscles, and bone. The body has feedback loops for feedback loops and it is not dumb, it will do anything to survive. Just as it will for systems of storage and waste when we fall victim of overconsumption. 

THE REMARKABLE BENEFITS OF FASTING

We live in the age of too much. We are constantly eating and it ages us. Wrinkles, grey thin skin, what we eat and what we don’t eat matters. The issue is we do not want to be eating and digesting all the time. It ages us just like we don’t want to be exercising all the time, we don’t want to be eating all the time. We just lose perspective on the what and how much sometimes. 

Autophagy

The body shifts into this remarkable state of conservation. Remarkably, thyroid function dials down it doesn’t want to generate excess, and the body starts looking for things to burn in the metabolic furnace if no calories are coming in. So, it goes into the cells and it looks for old junk carbohydrates, old burned out proteins and it cleans them out. This process is called autophagy, and the metabolism eats up these scrap proteins, and scrap carbohydrates, and we clean ourselves on the inside during this state. It truly is a remarkable state and anywhere between 3-5 days is really a wonderful cleanup, and its really becoming quite common to do this once a month to rejuvenate that ancient rhythm from the African savannas a long time ago. 

At True North Center, when they have patients with severe conditions, really high blood pressure, inflammatory diseases, these patients do these long fasts along the lines of 3-4 weeks and sometimes up to 5 and a half weeks. 40 days is one of the longest medically supervised fasts on water. 

Its a profound experience that our body can go into over the course of one of these long fasts, but medical supervision is highly advised from experienced professionals. 

1-3 days on water, or a good 5 day fast is a great tune up for most of everybody. If you have a real medical condition that you need help with you  shouldn’t do a long fast and should consider medical supervision first. 

WHO SHOULD NOT FAST?

Theres a list of people who should not run their body on water only. Children under 18, pregnant women do not fast, folks with type 1 diabetes should not be fasting, patients with advanced cancers and are just wasting away and do not have much muscle mass, really should not be doing a water fast or a even a very judicious one. Also, people with neuromuscular wasting diseases such as ALS or muscular dystrophy, an advanced water fast will deplete your muscle strength in even healthy people. And finally people with reno or kidney failure should not do a fast. For these folks maybe a more vegetable juice cleanse (not fruit juice) is a wonderful idea, but you don’t go into a state of ketosis, and there may be some issues with juicing altogether, where a Whole-food, Plant-based, no-oil diet, with the restriction of animal products, might even top that all together. However, its a wonderful thing to flood your body with all these phytonutrients if you cannot do a water fast. 

MEDICALLY FASTING FOR CANCER

Folks in their early or middle stages of cancer have seen some remarkable results. Especially at True North they have seem patients with malignant cancers or tumors just melt away and provide under medical supervision that they can truly benefit from fasting. The ones that really shouldn’t are end stage, down to 80 lbs, and just skeletal. Short of that absolutely, persons with cancer should give it a go under more judicial medical supervision.

JUICE-FAST PARADOX

When we blend the vegetables we are left with the whole food, more understandably recognized in the form of a smoothie. This retains all the fiber and a whole lot more of the phytonutrients bound to the fiber. Juice fasting simply cannot exist in comparison to a water fast, because your going to retain some of the glucose regardless if the fiber is extracted to some extent.  Juicing is more recognized as a cleans rather than as a fast for this reason, but is a wonderful way to bath your cells in phytonutrients. Again, it is important to recognize that this is done using fresh vegetable juices not fruit juices. 

TYPE OF WATER

When we’re talking about health we hear organic, and phytonutrients but here we are drinking water, tainted with fluoride, chlorine, BPA from plastics, and all these things. Is there a particular water that we should have? Yes, you want to use a clean of water as possible. Some tap water may be better than plastic bottled water, but most sources generally cannot be trusted. Unless you feel particularly knowledgable about the tap water you have, highly filtered water or distilled water is definitely preferred. 

HOW MUCH WATER?

Turns out the often quoted “drink at least eight glasses of water a day” has little underpinning scientific evidence. Based on all the evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend  on average to drink between 2 to 2.7 liters of water a day for women. Thats 8 to 11 cups a day for women, and 10 to 15 cups a day for men. Now that’s water from all sources–not just beverages–and we get about a liter from food and the water our body actually makes. So these translate into a recommendation for women to drink 4 to 7 cups of water a day, and men 6 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures. 

On a water-fast we are talking about 12-16 oz glasses of water 4-6 times a day. However, everybody is different, especially when you burn off fat tissue, there is water locked into that fat tissue, as so called metabolic water is generated on the inside. So, many people do not drink a whole lot of water because they are generating it on the inside. The general rule?

1. Listen to your thirst plus one more glass. 

2. Don’t get thirsty, so drink when you are thirsty, plus one more. 

PREPARING FOR A FAST

Prepping the Intestinal Tract

Before you start with a mindset, lets talk about preparing the intestinal tract. Anyone can mentally tough it out, but mental toughness is not what we are going for. We’re focused on healthy outcomes in a sense of safety and  quality outcomes where a sense of “toughness”  to bear the storm, does not always mean the best outcome. This is very important. You do not want to go into a fast, let alone a 5 day water fast, with a bunch of animal flesh, and white bread sitting in your intestinal tract, it will turn into a brick during the fast. At an absolute minimum maybe longer for a 5-day water only fast, you should do 3 days of fruits and vegetables only! That means no baked goods, no flour products, and only things from the plant kingdom in their whole form. So, rice, beans and fruits and vegetables for at least 3 days preferably 5 or longer for the water fast. 

PREPARING YOUR MINDSET

It’s undoubtably a special sacred time for yourself. Especially doing a 5 day fast, your setting aside some time for yourself. You’re kind of putting up the sign to the world that your taking the time for yourself. On a 5 day water-fast only, you are not going to be running errands, doing lots of stressful work, your going to be home, but not just laying in bed. Stretching is great, even a little yoga to add in some isometric exercise, but thats it. No aerobics, and you want to kind of close off from interactions from the outside world in a limited fashion. Think of a 5-day water only fast, not just from food but from everything. 

You want to fast from everything, including stress


Its important to let people to know what you’re doing. That its a time to catch up on yourself. Its a time to let yourself catch up on reading, stationary work, chores around the house and the like. In essence get your outside demands minimized.

Our Brain chemistry sort of changes during this time as well. You can almost expect to feel a higher sense of calm and clarity through the process. Its a time for your body to recompose itself in a stable more less stressful way to live. 

WHAT TO EXPERIENCE

FOR THE NEWBIES

Water-only Fasting is of the strictest forms of fasting that I would recommend, and we can see the most intense forms of medically observed water fasts go as long as 40 days (of which I only recommend under medical supervision and intervention). A 10 day water only fast would be the longest any experienced persons should really go unsupervised, but working up to a 5-day water only fast is fantastic, and quiet possibly as far as i would recommend based off the best available evidence. The best is to do this at a minimum of once a year even two-three and upwards of once a month within a year.

Personally I am new and have been working up to the 5 days every other month with intermittent fasting and daily time restricted fasting for the weeks in between on a complete whole-food, plant-based, and no oil diet. 

As a newbie it is important to start by dipping your toe in, its a remarkable state when you start introducing yourself into doing a complete water-only fast. You can start with one day and comfortably working up to the 5 days in home for one week within each month. So, for one day give it a go, and then two to three weeks later, go two days, and slowly build up until you can comfortably do the 5 days, 

H(A)NGRY

Understand that the first and second days are the worst. Thats when your hungry and pretty irritable. Think of a recovering addict, in essence food is here all-day, every-day, so taking that away and becoming “hangry” is similar to that of a withdrawal from addiction to drugs. By day three you will find the sensation of hunger to pretty much be gone. As day three approaches you enter a state of Ketosis, and what Ketones-molecuels do is that they suppress your appetite. Obviously you will have to push through the two days of hunger pains but most folks report to waking up the third day with feelings of euphoria, energy, and in a remarkable state. Its a worthwhile goal, but it is a challenge to building up to that over time, 78 hours is a long time when normally we are consuming something every 2-3 hours in an average day.

FASTING FOR COMPLETE GREATNESS

In a water- only fast consuming water definitely helps fit your stomach without the calories. Carbonated or sparkling water may help even better. Whenever you have a hunger pang, just have a glass of water. Hunger pains are reported through day 2 and up until day 4, but for most, you wake up in the end range of day 4-5 feeling great. You are not hungry and full of energy and clear and bright.

At this point you almost feel like you can go exercise, do some great feat, but don’t. ‘Romain’ calm, do some light stretching or yoga, maybe even a walk, but at this point you have reached the metabolic survival stage of Ketosis. 

At this point your muscle glycogen stores are at an all time low. High physical activity, or a physical job even just being on your feet too long will bring some harsh muscle fatigue.

We also do not want to start breaking down muscle tissue for energy so there is no more benefit to exercising on extreme intermittent fasts. 

Expectations For body Size

The positive for larger folks is that they will see better results from fasting. It is usually the leaner lighter people who have a tougher time with it, who will see symptoms of lightheadedness the quickest, maybe headache, and possible nausea, in which instance you need to re-feed. Lighter, leaner women seem to experience this the most but not to be alarmed, this comes at about 1 out of 5 experiences in generality. It is important to note that everyone is different and experiences different outcomes. When we are leaner we go through a detox quicker. It can be said:

“Every fast is like a box of chocolates, you never know what your going to get”

Long intense fasts 5 days and beyond is a much more intense medical procedure meant for supervision. 5 days at home water-only fast is as much as you ever need to do especially if you are already lean and living a healthy lifestyle, it would just add unnecessary stress on your body that could lead to more damage. 

If your eating a whole-food, plant-based diet, you don’t need to do these long fasts at all, a short quick clean out is a great thing to do and even a weekend vegetable juice cleanse is a lovely thing to do for most lean individuals. 

What really creates a lean body is meal after meal of whole-plant foods.

I cannot emphasize this enough  It really is not 5 days on a water fast. 5 days on a water-only fast should be recognized more as a little jump-start-tune-up. It is the food that you eat every single day that is the most important focus. The day to day feeding and choices that you make to treat your body in the best way possible.

There is something that happens to the body when we free it from the food trap that we fall into. You experience clarity you experience an awareness that you may not have had prior to. Not everybody experiences this because they are distracted by hunger, but if you can muddle through recognize that its only a short time you can separate yourself into a clear state of mind. It truly is an ancient powerful therapy. 

BREAKING FAST

If your just doing water, or you have a little bit of calories on a Time Restricted Fast, if you have just a little bit of watermelon or watermelon chunks it is a great way to reintroduce food. For more severe fasts if we can slowly reintroduce the fiber it is even better. For example we can go from watermelon juice, to watermelon chunks and then some fruit, grapes etc., or melon chunks, then steamed vegetables, then soups and eventually on to vegetables that are higher in fiber.

Why watermelon? Its mainly water with a little bit of water, and a little bit of sugar and thats exactly what we want to break our fast with. 

The general rule and trend is to have High Water Content Foods comping out of a fast. 

(It is important to note while no one with diabetes or high blood pressure should do a self water fast, the reality exist that some may try, for this reason it is important that a fast is broken by non-sugary methods of vegetable broth or blended squash. Further, boiled zucchini chunks and right up into well steamed vegetables like Swiss chard and into soups thereafter. Slowly increase the fiber content because out intestines have not seen any solid fiber for 5 days.)

The process of food reintroduction will take a good 3-4 days to reintroduce food back into your system. So, hopefully it will be a better diet than you started with when you move forward.

Think of it as coming to a stop light, when the light turns green you don’t slam on the accelerator and scream through the light.

Same thing with your digestion system, slowly increase the amount of fiber in your diet afterwards so, watermelon chunks, fruit, soups, stews should be on your mind, but easy-does-it. 

As far as physically activity, after a long fast of higher restriction, don’t go straight to the gym and have a high intense workout. Ease back into it. Go For a walk or do some more stretching and yoga oriented movements and core. 

STOP THE FAST

These are the three focuses you should keep while fasting and not muddle through. If you feel like vomiting from nausea, or have a splitting headache, its time for some watermelon juice or a few junks and break the fast right away. Its normal to have a slight head ache, but very slight. 

  1. If you get lightheaded when you stand up
  2. If you get nausea and you feel like you want to vomit. 
  3. If you get a headache from low blood sugar

MOVING (FAST) FORWARD

Your body is asking you to do this. You want to feel this. But consider all of the complications and lets fast safely and effectively. Its a fragile time, and should be highly respected as to not do any thing that will bring an unhealthy outcome from it. Vigorous activity, continuing a hard physical job, just because you think you can is different from what you should do during this time. Know when to break fast if need be and not just tough it out because you have to prove anything or to “just get through it”. There is nothing to prove from creating issues, and most likely we did not ever go into a fast for unhealthy outcomes, but healthy and rewarding outcomes. when it comes time to break the fast there is always another time to go a little farther. 

It is a time to take 100% responsibility for our life, and that includes our health, that includes our careers, our finances, that includes our mind body spirit and giving back into the world, all of those things should be held to our personal responsibility. With this we are going to focus on Healthy living and eating, and being happy, within and outside, of ourselves. Taking 100% responsibility and owning your life. 

If you or anyone you know is thinking about fasting this is just one article they should read and share before doing so, thank you! If you liked this article please pass it forward using:

#GetHealthyFaster #HealthyFaster

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If you want more on this lifestyle check out and follow me on my webpage www.tedykopytowski.com. Thank you for reading and check out my instagram @teddieddie, Facebook (Teddy Kopytowski, and Facebook Page (Currently ‘Live Simply’) for more where I share tons of information’s pass forth the best available evidence to live a healthy, happy, and productive life today.  

5 To-Dos For Thanksgiving

First off, I would like to thank everyone for sharing my Thanksgiving recipes. Even if you have not planned or prepared there’s still time to download this shopping list and make everything in no time.


Complete Whole Food Plant Based Thanksgiving Menu

We can still enjoy food at no compromise of taste and without animal products, oil & highly processed parts of the whole plant foods.

In fact, omitting items like eggs, butter, oil, and dairy from your holiday menu, means you can eat more of the foods you love without the tired, sluggish, gross feeling of bloat and discomfort afterwards.

Let alone the extra calories in butter from oil, and margarines, you really want to get the most out of the food you eat this holiday! Here are some health swaps you can make to save calories:

OIL SUBSTITUTIONS

2Including a balanced plate of starchy and non-starchy fruits & vegetables  is highly suggestible to keep you satiated and satisfied without over-consuming calories!


3Starting with soups!

This will help manage your entree portions. Try this soup made from the water after boiling potatoes in my Purple Maple-Pecan Mash

4

Why go all in on one sitting? Spread it out!

We all are kind of happy Agustus was greedy and gulped down the chocolate river, but don’t be like Agustus–it never turns out very well.

How about seconds, thirds, and save room for dessert through out the entire day!

BE THE TAST TESTER: You take a little of each. You know theres always a LOT to go around. And then you come back to attack your favorites. This way of eating allows you to spread out your consumption and take what you need the second time around

TRY TO BE THE SPACER: You have a Starter. You wait a little and then you have an entree. Maybe some tea or coffee, and a walk, then you have enough room without feeling like a nasty stuffed sausage, to really enjoy dessert! 

NOT THE ONE AND DONE: You pile everything on the plate so much that mountains of mash flow streams of savory mushroom gravy all over your maple pepper brussels sprouts  and you yourself end up feeling just like the stuffing!

5Make Room. Go for a walk!

Just after all of this, and no matter how you choose to eat, before sitting and enjoying some laughs or cry’s with family and friends–Go for a walk!

Sitting can cause uncomfortable acid reflux. Fiber may be more protective than animal products in the first place, but get up and go move before crashing!

Research shows that regular post dinner walk and >3 hour dinner to bed time interval were associated with reduced acid reflux symptoms. 

Which dietary pattern may also help reduce symptoms? Check this out:

After all, save some room for later. Enjoy your holiday! Don’t forget to Like and follow me on Instagram @teddieddie

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‘Diet Fiction’ The Film The Weight Loss Industry Doesn’t Want You to See

Have you ever wondered why diets don’t work? Or did you ever question that maybe you are broken; passed the wrong genes, doomed for devastation? 

We are in a diet Revolution. There are hundreds of diets out there in a multi-billion dollar industry. Yet, we are desperate, frustrated, confused and stuck in a vicious yo-yo effect, year after year. 

If your looking for answers, trying to cut through the confusion, then look no further. The new documentary, Diet Fiction stands to set our diet straight. Now available on iTunes now for pre-order, Diet Fiction will premiere January 1, 2019.

According to the film, Diet Fiction was produced to, “expose the most popular diets on the planet as well as several misconceptions about weight loss and nutrition. It follows the audacious filmmaker Michal Siewierski (Food Choices) in his treacherous journey into the controversial world of weight loss and dieting, as he uncovers several shocking facts and confronts common misconception, and misleading information propagated by the industry over the last several decades. Showing the often-devastating effects that obesity has on people’s lives and exposing the viewer to new disruptive ideas and science-based evidence that could potentially lead to long term sustainable weight loss and improved health.” 

60% of Americans are either obese or overweight, Dr. Angie Sadeghi states. While it may be shifting closer to 70%, Dr. Micheal Greger of Nutritionfacts.org writes that, “one in three American adults is obese, seven times the rate of China and eight times more than Japan. If the current trend continues, virtually 100% of Americans will be obese by the end of the century. Strikingly, the annual cost attributable to obesity among full-time U.S. employees is estimated at $70 billion.”

If diets are selling the cure for our weight, then why are Americans getting sicker and fatter?

The film explores the truth about food addiction, diet, overconsumption, over-nutrition, industry deceit, confusion, poverty, and exercise, as it relates to the current state of obesity and disease. 

“It is important to lose weight, but its more important to lose weight in ways that do not mortgage our health”

Dr. Dean Ornish

“You are what you eat,” says the Plant-Based Dietician Jullean Hever, “In this extraordinary new documentary, Michal Siewierski absolutely exposes the insidious fiction behind the multi-billion dollar diet industry that leaves millions of people desperate, frustrated, confused in a vicious feedback loop year after year.”

The trailer points out that almost 99% of diets don’t work, that the Standard American Diet (SAD) is killing us, and diets are trapping us in a mass of confusing and conflicting information.

Filmmaker Michal Siewierski sets off on a journey to find answers. Along the way he will risk his safety to uncover and put forth these shocking truths.

Diet Fiction Trailer

Currently, the food industry has accused inactivity, in an erroneous message, that distracts our attention away from the problem, “you cannot out train a bad diet,” the trailer claims. But how far has industry really gone to confuse the population? 

“Consumption of manufactured, calorie-rich, nutrient-poor foods, is the prime cause of obesity.  Food and beverage intake along with calorie overconsumption are actually more important than physical activity in weight maintenance and loss.” 

Dr. Micheal Greger 

Sugar has also been a long time scapegoat next to exercise, not only to blame for the obesity epidemic, but accused for chronic diseases like Type II Diabetes as well.

“Sugar is not a health food but the idea that is whats wrong with the whole diet, is not correct,” 

Dr. Neal Barnard

To steal clear of the truth, in order to protect industry profit, Americans’ attention has been pushed away from Chicken meat, milk, refined grains, meat, and fish contaminated with industrial pollutants which may also raise obesity risk.

We also know the risk associated between consuming Dairy, meat, eggs, and junk foods associated with the activity of the TOR enzyme, which appears to be linked to obesity risk. 

Other factors of Industrial pollutants that may build up in our body fat from diet may help explain the link between obesity and diabetes.  Just take a look at Endocrine-disrupting chemicals in foods, increased uric acid levels from meat and sugar intake, Not getting a good night’s sleep as all may increase obesity risk. 

Yet, we continue to ignore these causes. The vicious yo-yo effect of fad diets combine with grand promises to “exercise more” in the new year. 

The Trailer also presents the links between food and chronic diseases, obesity as a symptom of poverty, and the genetic predisposition we place on our health. 

We know diet and exercise is important, we’ve gotten that right, but the “what” and “how much” is what we have gotten all wrong.

Fortunately, the experts featured in Diet Fiction help set the confusion straight. In fact, they offer a look into a disruptive evidence-based solution for long-term sustainable weight loss and improved health, for good. 

Increasingly, businesses, organizations, and the public are becoming more aware of the benefits of plant-based eating. Even the NHS recently recognized the health benefits of an all-plant diet. 

A plant-based diet can help prevent and treat obesity and other serious health conditions. Plant-based diets appear to protect against metabolic syndrome and may foster the kinds of gut bacteria linked to reduced obesity risk.  Breastfeeding infants may help protect them against subsequent obesity for over 30 years. Green tea, beans, whole grains, and fiber from various sources may also help lower obesity risk.  Fiber-consuming bacteria in the gut create the compounds propionate and butyrate, which appear to have an anti-obesity effect. Research has associated nut and dried fruit intake with lower obesity risk.

 – Dr. Micheal Greger of Nutritionfacts.org

The announcement of Diet Fiction follows other enticing documentaries on diet and health such as, Food Choices, Forks Over Knives, Eating You Alive, What the Health, Dominion, The End of Meat, and the premier of the critically acclaimed documentary Game Changers.

Diet Fiction is available now on iTunes for pre-order and will premiere January 1st, 2019. 

(SOURCES Page 2)

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