My Experience with Prolonged Fasting @ info- Personal Training Vancouver

March 3, 2022/in Uncategorized/by Simon Posener

My Experience with Prolonged Fasting @ info- Personal Training Vancouver

Prolonged Fasting Pic for Personal Training Vancouver

Prolonged Fasting – Personal Training Vancouver

Hi Everyone! I just finished a 3 day 72 hour Prolonged Fast, PF. I will describe my reasonings and share some knowledge, which I hope will be a benefit for you on your personal health journey and, like a ripple effect, help others on their journey.

I hope people travel because there will be many benefits beyond the scope of this post. Feel free to read other posts and feel free to send me a message.

Yesterday, March 2 ’22 I enjoyed a beautiful meal after my 3 day fast. It was delicious, a simple pleasure and a celebration of setting and achieving a personal goal. I have been doing intermittent fasting for a almost 5 years now, and Prolonged fasting for almost 4 years. It has been an interesting study.

Since I have not posted about PF, I thought I would now. It is not for everyone. If you are pregnant, and an elite athlete in intense physical training or if you are still growing, don’t do it.. and… if you are not healthy and strong, consult a doctor first. I started with IF, intermittent fasting and progressed to PF, which I aim to do once every month or two. I do admit, due to Covid boredom, I took a break but I am happy to resume the practice now the dojo is getting busier and Covid fears are diminishing. I do IF 3 times a week for about 20 -22 hours per fast. I feel that schedule is best for someone my age and wanting to maximize the results and metabolic improvements.

Personal Training Vancouver

Once I read about the benefits of PF, I decided to try and I worked my up from 24 to 48 to 60 to 72 hours, which I have learnt is likely the most optimal time for maximum benefits without metabolic rate reduction and physical energy considerations for a person of my age.

Although there are slight differences per person when the benefits occur, the benefits are corroborated by credible sources. Autophagy, Growth Hormone and Testosterone benefits, mental clarity, spiritual benefits, Insulin Sensitivity, Stem Cell growth and Immune system reboot are just a few of the benefits; and it is natural.

I did notice some memory improvement, no toxic hunger, which is long gone now, some higher thinking, and improved productivity on work tasks and planning. I guess it was lucky that it was the first of the month and a good time to Plan my work… and prepare to work my plan.

With a little mental pre frame, you can get outside your current desires and needs and focus on higher thinking and bigger concepts. It is personal and I would suggest you try on your journey. It is interesting that our culture has difficulty with this practice.. Why?.. there are reasons.. We must constantly consume and perhaps now is a time in this climate of change to consider our personal consumption habits… It is a sensitive subject so I suggest people consider it. This is a personal way to get more in touch with your habits and develop outside the box thinking, hopefully to some degree.

I am happy to discuss and it is a fascinating study.

Here is a good article about the benefits of a 72 hour Prolonged Fast. I suggest people continuously learn and apply from credible, corroborated sources. OSU! If you have any questions, send me a message. 🙂

Metabolic Step-By-Step:
Stages of Fasting In The First 72-Hours

May 7, 2021 by Dr T. Dalton Combs PhD

With the recent skyrocketing popularity of intermittent fasting, the word “fasting” has stopped being associated exclusively with religion and protest and taken on a connection with an impressive list of health benefits including improved mood, increased energy, sharper focus, and even clearer skin.

So it’s no surprise that you might be curious about trying out fasting for yourself. But like the intelligent person you are, you first want to find out as much as you can about what fasting will do to your body and how it’ll make you feel.

Because knowledge is power, here is a detailed description of what happens during extended fasts, including the stages of fasting, what you can expect during them, and why.

The six stages of intermittent fasting and the benefits of each.

What Is Extended Fasting?

There are a lot of different types of intermittent fasting. In some configurations, you’ll fast for no more than 12 hours. And on the upper limit of the timespan of fasting recommended for casual, less experienced fasters, is the 72-hour (3-day) fast, which is long enough to be considered an extended fast. As you go deeper into a fast, the effects stack.

Most of us have gone 12 or 16 or even 24 hours without eating at least a few times in our lives just out of necessity or coincidence, but it’s much less common for people to fast for three days unintentionally. So for this article, we’ll focus on what happens with your energy, metabolism, and general response to a 72-hour fast.

Stage One: 12 Hours

Typically, the human body’s main, preferred source of energy is glycogen, which is a stored form of glucose, a type of sugar you get from the carbohydrates you consume. When you digest your food, your body breaks down carbohydrates into glucose, which it stores as glycogen in the muscles and liver. As long as you have glycogen stored up, that’s what your body will use to give it the energy to function.

Now let’s talk hormones. In the few hours after eating, your insulin levels will rise, telling your body to break down glucose for energy. But after 12 hours of fasting, your insulin will drop. A hormone called leptin, which is responsible for telling you you’re full, will also fall, while ghrelin, the hormone that signals hunger, will rise.

Target these Stage One benefits with 16/8 fasting or 18/6 fasting.

Stage Two: 18 Hours

It takes between four and 18 hours of fasting for you to burn through your glycogen stores. Once that happens, your body needs to turn to an alternative source of fuel.

About four hours after you’ve stopped eating, your body will use a process called lipolysis for energy. Lipolysis breaks down the triglycerides – a type of lipid – in your fat cells to use a source of fuel. It will also break down amino acids (the compounds that form proteins) for energy.

But that will only last you so long. After about 18 hours of fasting, your body will transition into a state called ketosis, which is when it starts relying on fat as its primary form of energy. In the process of breaking down fat for fuel, your body will release ketones, or molecules that your liver produces from fatty acids.

At this stage, your insulin levels will remain low, but your glucagon – a hormone that controls blood sugar levels – will start to rise in order to prevent your blood glucose levels from dropping too low.

Target these Stage Two benefits with 18/6 fasting, OMAD fasting, or Eat-Stop-Eat fasting.

Stage Three: 24 Hours

After about 24 hours of fasting, your body starts to do something really interesting: repair itself. This is a process called autophagy, which is when your cells start to get rid of any components that are old, damaged, or functioning poorly.

Autophagy is incredibly important for your health and has been shown to reduce inflammation, kill cancer cells, and clear out the misfolded proteins that are thought to cause Alzheimer’s. As autophagy declines naturally with age, it’s thought that fasting-induced autophagy can be a way to reduce the effects of aging. And, indeed, studies have shown that fasting is connected to living a longer life.

Target these Stage Three benefits with ADF (Alternate Day Fasting), Eat-Stop-Eat fasting, or 5:2 fasting. Read a comparison.

Stage Four: 48 Hours

About 48 hours after beginning a fast, your body will go into a long-term fasting state. A few things will happen as a result.

First, your growth hormone levels will go up significantly, stimulating faster muscle repair and preserving lean muscle mass. This is thought to be related to ghrelin, the hunger hormone, which can promote growth hormone secretion.

Speaking of ghrelin: it will continue to rise and fall throughout the day but with lower and lower peaks, meaning that your hunger levels will even out throughout your fast.

Target these Stage Four benefits with Consecutive 5:2 fasting.

Stage Five: 54 Hours

At 54 hours, your insulin levels will be at their lowest point yet. Your ketone levels will increase further and, to prevent muscle breakdown, your body will break down branched-chain amino acids.

It’s worth noting the advantages of having your insulin levels this low. Insulin resistance, something that can happen as a result of having prolonged high levels of insulin, can lead to diabetes. In contrast, insulin sensitivity, which is what happens when you fast, can help you have a healthier body fat percentage, reduce inflammation, and activate further autophagy, the benefits of which you’ve read above.

Target these Stage Five benefits with Consecutive 5:2 fasting.

Stage Six: 72 Hours

Once you’ve gotten to the endpoint of your 72-hour fast, you’ll see one more benefit. At this stage in your fast, your IGF-1 (insulin-like growth factor), a hormone involved in growth and development, will decrease. This can trigger stem cell production, create new immune cells, and reduce oxidative stress, something that is thought to help with preventing aging and diseases like cancer.

How to Do an Extended Fast Safely

Before you get too excited about all of the health benefits of extended fasting, it is important to note that fasting for more than 24 or 48 hours is a serious undertaking that should be done carefully and ideally under medical supervision. If you’re interested in trying it out for yourself, here are some tips to help you stay as safe as possible.

Stay hydrated! While your body can go 72 hours without food, you don’t want to deprive it for that long of electrolytes, which help you remain hydrated. To maintain your electrolyte levels, you can take an electrolyte supplement or consume salt in your water.
Have a plan for how you’ll break your fast. Bone broth, which is thought to be immune-boosting, anti-inflammatory, and easy on your stomach is a common choice.
Speak to your doctor. A medical professional who can consult you on your specific case is ultimately the best person to guide you through a fast.

Here is our Mixed Martial Arts Website: Posener’s Pankration/MMA and Muay Thai

Best Regards,

Simon Posener

Personal Training Vancouver

Simon Posener 2019. Personal Training Vancouver

Simon Posener '97 Personal Training Vancouver

Simon Posener old pic from 1997. Personal Training Vancouver

My Vegan IF/PF Lifestyle Update: WFPB up – Personal Training Vancouver

August 24, 2021/in Uncategorized/by Simon Posener

My Vegan IF/PF Lifestyle Update: WFPB up – Personal Training Vancouver

Sunny weather helps the bicycle commute and emission reduction: Personal Training Vancouver: August 2021 57 years.

I started journaling or chronicling my evolving health journey a few years ago. It has been a few months since my last post and I thought it a good time to update my evolving conceptual applications. I have been pursuing the Vegan lifestyle for approximately 3 years now and have made some improvements in my health journey. My increased adoption of the gold standard of consuming a greater degree of Whole Food Plant Based, WFPB, nutrition has improved, but certainly not complete.

I must say Gardening helps adopt more WFPB nutrition. The benefits of the WFPB lifestyle are so numerous that I would encourage others to educate themselves. I have derived benefit from studying many passionate medical professionals in this area, Dr. Klapper, Dr. T.Colin Campbell, Dr. McDougall, Dr. Fuhrman, Dr. Gregor and others, and the corroboration of evidence is clear. The science is also becoming more detailed and confirming. So take a look and if anyone is interested in my perspective, I am happy to help.

Again the benefits of this lifestyle help: 1. The Climate Change Challenge 2. Personal Health and Disease reduction, elimination and prevention 3. Ethics for sentient beings, which means that animals can feel and have desires. One of their desires is not to be killed. In my opinion, the time to change requires this consideration and if they are killed, at least…. done respectfully. And.. 4. The newer area of Performance improvement. Some of these concepts are discussed on my previous Blog Post:

My Experience with Veganism, IF @PF: Personal Training Vancouver

Other posts cover. Junk food and the role of hormones of Grehlin for hunger and Leptin for satisfaction:

My Observations – 30 day no junk food for Personal Training Vancouver

One more post from the past.

My Evolving Cold Water Training @Meditn. – Personal Training Vancouver

I want to keep this brief. It is an exciting area and, in I am curious on the possibilities of Natural health. My results, in my opinion, are decent. I do feel my energy level is good, my weight is the same, and my performance is decent considering my personal level and challenges. Perhaps not YouTube sensation level but success is certainly relative and I am relatively pleased with my level in comparison and consideration of the past. Success measures are personal and I encourage others to do Their Best, accept their personal challenge… and go see.

During Covid-19 my PF discipline has tapered, due to boredom but somewhat accounted for by increasing the level of Whole Plant Foods bursting with micronutrients especially during summer awesome production months.. I will resume that to hopefully help the Natural stem cell production and injury healing concerns I have, and I will hopefully have a positive update in the future.

Simon Posener old pic from 1997. Personal Training Vancouver

Simon Posener 2019. Personal Training Vancouver

It sure helps having a beautiful wife, who is also on her own personal health journey so we can often travel together as a family. It has been 9 years now …. a big positive.. 🙂 Check out her site: She offers Personal Training Vancouver sessions.

About HV Ultimate Fitness & Nutrition

Heidi of HV Ultimate Fitness and Nutrition for Personal Training Vancouver

In conclusion, I am hoping to stimulate understanding, knowledge and personal growth. If anyone has any questions in this area, I am happy to help. You can send a message through this website or our MMA Website: Posener’s Pankration/MMA, Muay Thai and Submission Wrestling

Simon Posener

My Evolving Cold Water Training @Meditn. – Personal Training Vancouver

November 22, 2020/in Uncategorized/by Simon Posener

My Evolving Cold Water Training @Meditn. Personal Training Vancouver

Annual Polar Bear Swim for Evolving Cold Water Training – Personal Training Vancouver

History, and Evolution of My Evolving Cold Water Training

When I started martial arts training a little over 40 years ago, as a 16 year old teenager, I would come across these pictures of martial arts meditating underneath waterfalls and I must say I was intrigued and impressed. It demonstrated, obviously, some level of resolve. I did not do it at that time but was curious.

This is one of the best pics I could find.. currently

Waterfall meditation for Cold Water Training Personal Training Vancouver

Waterfall meditation for My Evolving Cold Water Training – Personal Training Vancouver

Then about 31 years ago I read General Choi Hong Hi’s book and the seed that was planted 10 years prior took root. The General recommended regular Cold showers to build spirit and that was certainly enough stimulation to start. So I would engage in regular cold showers; not off the cuff. Typically I would start my hygiene in a warm shower but I would typically always end all showers with a cold shower period and I would use that time to develop resolve and do some daily prayers.

After some time, it occurred to me, due to the popularity of annual polar bear swims, that we should do polar bear swims as a group to develop team spirit, resolve for the years goal achievements and prepare for fight victories, and start the new year refreshed. That has been awesome. We would run around the lake on January first, charge up the body and do at least 3 dunks representing the development of the mind, body and spirit and have some time to get solid about our objectives and develop camaraderie. We have done that for some time and will do again this year, January 1, 2021. Everyone goes at their own pace, has fun, and enjoys the challenge. This year I will spend more time in the water and enjoy the experience.

My Evolving Cold Water Training for Personal Training Vancouve

Annual Polar Bear Swim for My Evolving Cold Water Training – Personal Training Vancouver

Recent Evolution of My Cold Water Training, Benefits and Recommendations

My Evolving Cold Water Training for Personal Training Vancouver

After cold bath for Evolving Cold Water Training – Personal Training Vancouver

The amazing feats of Wim Hof came to my attention relatively recently. He has numerous world records for enduring cold temperatures in ice baths, running on ice barefoot, swimming underwater and has now gotten validation scientifically for neutralizing toxins with his training and breath techniques and he has had his students demonstrate the same effects. He has made numerous claims and I am not here to discuss those in too much detail but he has devoted his life to this practice and has done amazing things. He has inspired me too evolve and change my cold water practice.

Now I typically engage in daily purely cold baths for hygiene and meditation/prayer. I am not pursuing times like Wim. I typically am doing 5 minute cold baths and I sometimes go 10 minutes. I may go longer in the future, as this is an ongoing pursuit. It is certainly refreshing and not difficult once I learned to apply the charging of my body with some breathing techniques and learned to relax in the cold water. My martial arts practice has always been involved in various breath training and we can apply some of those techniques and I also apply some of the classic Wim Hof breathing techniques, which are not overly complicated.

The main benefits of Cold water training for Personal Training Vancouver are: 1. Alertness 2. Improved Mood 3. Decreased Inflammation ( this has gotten popular in mma circles for decreasing recovery time) However, be careful because there are some indications that muscular gains can be impeded with excessive cold water training and that is one of the reasons I am not pushing duration excessively. 4. Increased Brown, Beneficial Fat, which helps metabolism 5. Trains the Vagus Nerve, which helps you face stressful situations more adequately and have more resolve. 6. Skin and Hair Benefits and 7. Strengthens Immunity.

The science is getting stronger on these benefits and I have a recommendation. Try it. However, if you are sick, take care of yourself as a priority, depending on your situation, of course. I certainly enjoy the feeling and the other benefits, which are hard to measure subjectively, but they are a good reason to continue. Sometimes I do it at night after a workout before bed and I just wear socks to bed as my feet take awhile to warm up. Otherwise my recommendation, for a mixed martial arts practitioner, or for anyone, is to do it. I wish you good luck and if this has been entertaining and informative, that is awesome.

I will update on a future blog my changing Mediation and breathing techniques. Here is a link to our blog:

Blog

We have an awesome instructor team for private and group training. Here is a link to our MMA Website: Posener’s Pankration/MMA, Muay Thai, MTSC and Kids MMA

Here is our Personal Training Website: Posener’s Ultimate Personal Training

If you are interested in group or personal training, please contact me through our websites.

Simon Posener

My Observations – 30 day no junk food for Personal Training Vancouver

October 22, 2020/in Uncategorized/by Simon Posener

My Observations – 30 day no junk food for Personal Training Vancouver

The effects of Grehlin, Leptin, and mental and physiological responses on Satiety etc.

Simon Junk food challenge Personal Training Vancouver

Simon pic for 30 day junk food challenge Personal Training Vancouver

Well, the 30 day period ended recently. I wanted to get some experience on increasing my awareness and understanding of some nutritional concepts, the effects of Grehlin, Leptin, replacement habits and health improvement. These are my observations and I do realize their are similarities and individual differences.

This was a new undertaking. As in my 56 years, I have never not had some junk food for any significant length of time. I have always been fit but always wanted to pursue higher levels of personal development and this was a relatively interesting personal challenge that was completed successfully. As my fasting practice has been going on for a few years now and my full veganism has been pushing two years, my sensitivity has gone up and I have become certainly more aware of the dissatisfaction with the unnatural combinations of intense sugar, oil and salt in processed foods….I am not saying they are not delicious.. they can be over the top but the problem for me is that they are never enough and they don’t lead to good satisfaction.

Hence I have had some curiosity on the hormones related to satiety and how to be truly satisfied. The influence of various hormones, like Leptin, and other physiological processes are at play. The brain activation due to intense, unnatural highly processed foods can lead to a disturbance in the effects of Satiety. So how to get around that?.. My experience is that I needed a replacement habit. So instead of grabbing a dessert, as is often our custom, after a meal or for a treat, I would eat a healthy snack, nuts, dried fruit or something in the gold standard, whole food plant based style. I would also be cognizant of allowing a little bit of time for the hormones, like Leptin, to do their work. Often taking the time to drink a glass of water was sufficient to help with feeling satisfied… and it worked… really no big deal..

Interestingly enough, it is the hormone Grehlin, which regulates hunger, that often initiates the desire and this hormone does not stay active indefinitely, as studies with fasting have shown. Many physiological processes are influenced by expectation and habit, as Pavlov’s dogs would classically show. So there is a strong mental component at play. Some of these principles can be applied to many toxic cravings.

My result:

My weight is the same, and, although, I never checked my body fat, it probably dropped a point or two. Keeping a reasonable body fat and other things will enhance natural testosterone optimization, another worthy endeavor. My previous posts have highlighted some of the hormonal benefits of fasting and I am continuing to work on the whole food plant based diet gold standard. Moving forward, I may have the occasional vegan junk food but I am happy I have figured out my triggers, like habit and boredom, and how to be healthier and more satisfied.

My Recommendation:

My suggestion for others, who are not on the program, is to go slow. Pursue the whole food plant based concept for benefits to your health, the environment, ethics and improved performance. Educate yourself with credible sources. Allow your gut microbe to adjust slowly to a more fiber rich diet. Also, remember you don’t need to worry or be too anxious. If you follow to greater progressive degrees the whole food plant based movement, it is done for you, largely, with the exception of some awareness of micronutrient degradation from the soil and the water. So take a multivitamin and be knowledgeable. Micronutrients will be in abundance, inflammation will be minimized and antioxidants will be protective. As Dr. Klapper would say, ” Eating is then, as it should be, a joyful, celebratory, beautiful experience.”

Good luck, I hope this has been somewhat useful and if you have questions, let me know. OSU!

We have an excellent team of Personal Trainers and private and semi private sessions can be arranged.

Personal Training Vancouver

Simon Posener

http://www.UltimatePersonalTrainingVancouver.com

http://www.PosenersPankrationmma.com

My Experience with Veganism, IF @PF: Personal Training Vancouver

December 28, 2019/in Uncategorized/by Simon Posener

Personal Training Vancouver Simon Posener

**Part 1.**

Having been involved in competitive sports, to varying degrees, for most of my life, and having done martial arts for 40 years and having run a mixed martial arts school for 30 years, I have developed a keen interest in performance, personal excellence and the effect of diet (including veganism) on achievement.

One of my early influences was the work of Dr. Robert Haas and the ‘Eat to Win’ concepts when I was in my early 20’s. Some of the concepts still apply but some things need to be adjusted. Also, with the change of climate and advances in nutritional science, among other things, the time has to come to make improvements in application and understanding, which really has been an ongoing process.

In 2016 Yoshinori Ohsumi won the nobel prize for describing the process of autophagy where Intermittent fasting can help with many functions including cellular repair and regeneration. Of course intermittent fasting has been practiced for spiritual purposes for many years. I have been practicing intermittent fasting now for about 2 years with various schedules and have come to a comfortable schedule of 20 hour fasts three times per week, approximately, and with some concepts of flexibility. I also practice prolonged fasting once a month, PF, for the last 6 months or so working up to consuming no calories for close to 3 days. This practice has been a gateway for me to make other changes, which I feel are beneficial.

Here is an article on Intermittent Fasting:

http://www.ultimatepersonaltrainingvancouver.com/10-benefits-intermittent-fasting-personal-training-vancouver/

People turn to veganism or a change to more of a whole food plant based diet for typically some combination of three reasons, the health of the individual, the health of the environment and for ethical considerations. This has been a fascinating study and I am fortunate to have a fiancee who also enjoys learning and improving a healthy lifestyle. Cooking in this style together has been fun to learn, apply and get results. My experience of having 2 titanium joints replaced in 2005 and in 2006, has also lead me to consider that my diet likely contributed to excess inflammation and lack of healing. I was certainly consuming copious amounts of dairy and factory farmed meat products without any consideration for those years.

My interest in Prolonged fasting has also been stimulated by many factors where one of them is the enhancement of natural stem cells that could help with the repair of my degenerated discs in my neck. There has been some improvement but it is still too early to make a distinct verdict. Regardless the practice does enhance thinking, consciousness, and more. On a simple level it has helped me be more aware of what I eat and what toxic hunger is and what real hunger is.

Another change I have made, which has contributed to becoming vegan in a gradual manner, is the practice of gardening and growing my own fruits and vegetables. As I approach my fourth year of gardening with increasing yields and success. I truly enjoy the zen of experiencing the interaction of soil, water, air and climate on the miracle of growth. Since I have been vegan for about 6 months now, and I feel satisfied and I feel I have beaten the toxic food cravings which used to be challenging. However, I am not saying, if in the future, I ate a piece of fish or an organic egg, I would likely catch fire or bleed. It just so happens I have lost the desire for animal products. My energy is good and I feel veganism is extremely healthy and I have done plenty of research. I have studied the works of Dr. Colin Campbell, Dr. Caldwell Esselstyn, Dr. John McDougall, Dr. Neal Barnard, Dr. Michael Klapper, and Dr. Joel Fuhrman, and more. I enjoy the learning. Gamechangers and Vegan 2019 are also good movies to help people learn. Of course Gamechangers came forth with the concept that not only is Veganism good for the environment and considerations of animals, they have put forth a very compelling argument that it is the most healthy alternative even for competitive athletes. I think people should take a look at that.

A whole food plant based diet is something I truly enjoy and feel great about on many levels. It has been a fascinating study where I enjoy learning about the advances in nutritional science and I encourage others to become knowledgeable and improve their own health, consider the consequences of factory farming and develop compassion for sentient beings. These are my opinions. If I can encourage someone to change gradually or rapidly, I am confident it will be a significant benefit.

Personal Training Vancouver : Simon Posener ’97

Update: My Vegan and Health Journey April 6 ’20
Part 2

Personal Training Vancouver

With some refined consideration of veganism and progress towards more whole food plant based eating, I have reduced my body fat from 12%- 9%. My weight is the same and my strength measures are the same, and that is an important consideration. In the past I never measured and just eyeballed, as that is a useful measure but at the gym they had an electric device. So why not try it. Although it is a small improvement, it is encouraging that I am on the right path and making some objective progress at 56. If I can improve, others can too and that is useful.

I have also adjusted cold water training. After reading Gerneral Choi Hong Hi’s book 30 years ago where he recommended cold showers to build spirit and awareness, I have practiced finishing my showers with cold shower prayer/meditation time. I have been consistent over the last 30 years but the time periods have been short ‘ish’. We do our annual polar bear swim but that can be expanded. After watching, for some time, some Wim Hof methods and achievements, I have decided to increase the times, measure and incorporate cold baths regularly. It is refreshing, stimulates the chemicals in the body and enhances mood. It is a work in progress.

There are some criticisms, of varying degrees of importance to veganism, which have been addressed by detractors as concerns and have been countered by many medical experts. They relate to vitamin B12, DHA, calcium and others. My update is basic and supported by medical experts. In regards to Vitamin B12 deficiency, due to soil degradation and lack of natural mineral run off in water provided to us, some claim we must get vitamin B12 from meat and that is not necessary. Many plant milks are fortified with half of a daily requirement in one serving, nutritional yeast has a good amount, my garden has rich and fertile soil, and to alleviate any worries, just to be sure, I would recommend a single multi vitamin and mineral supplement. Over the years I have taken many singular vitamin supplements, and they do have a purpose as a supplement but the synergism of vitamins, minerals and micro nutrients in natural whole foods is often better than singular action, as a general statement. The health is done for us.

Next, for this brief discussion, there are concerns that vegans do not get enough DHA, which is important for brain function, and that can also be countered. Dr. Klapper is an expert that recommends having a diet rich in ALA, which can be converted by the body into DHA, from nuts and seeds regularly. Some would say that you have to get DHA from fish but that is not necessarily required. If you make sure you also regularly get some Spirulina and seaweed, you can get that important nutrient from the original source. So, I just make sure my family and I get some regularly and it alleviates any worry. Some level of conscientiousness is important but that is what we need anyway.

Finally in regards to calcium, as this is a big issue, we have been fed the propaganda from the dairy industry and dairy industry funded studies that claim calcium from dairy is important. This is a big issue also for the environment. We can get plenty of calcium from vegetables, as the original source. My cauliflower leaves I grow are rich in this micro nutrient. These are just a couple typical concerns regarding veganism and should not be detractors as there is a wealth of medical support from experts in the field which corroborate the benefits of healthy veganism. Why not try a bit, if you haven’t.

In regards to food preparation, that has been an interesting study and pastime. I have learned more techniques and discovered a little bit of the art of cooking. In the past, with the habit of fast food, we may have lost a bit of this art but it can be regained and many have. I have learned a bit about healthy oil free cooking methods, vegetable broth saute, roasting, steaming and other techniques. They can be delicious and satisfying. If it take a couple minutes to prepare something, that can be an opportunity to develop some mindfulness and some awareness of what we put in our body. Our family does now enjoy the practice and we feel good about our habits, as they develop to greater degrees.

As far as the environmental impacts, going green is good. I would encourage that awareness on many levels. I have been reading a number of experts on the subject. Naomi Klein in her book ” On Fire: The Burning Case for a New Green Deal”, describes the importance of not just our individual habits going more green but the need to collectively support those in power who support green initiatives and do not delay. Some may not have the perspective that time is of the essence and we are in a critical period of not delaying. Of course change does not happen overnight but we need to consider some collective activism.

In closing this little update, I would like to thank my family, my beautiful fiancee Heidi, HV Ultimate Fitness and Nutrition, our children Adam and Truly, who are also on board and excited by our passion for health and our dojo family. Some of the dojo family are interested and making positive changes. Some are curious but not ready to make changes. I would like to encourage everyone to take a ride on the green train for their health, the environment’s health, and the animals health. Whether you are fully on board or just taking a ride, it all helps. It often takes time, as it did with me, and it is an evolution. Best of luck in this Covid time.

Personal Training Vancouver

My Vegan and Health Journey Part 3 , as of September 22 ’20

Personal Training Vancouver

Recent pic Sep. ’20.. Personal training Vancouver

It has been approximately 5 months since my last update via this post. It will be the last of this series, as I don’t want to be too cumbersome. Things have been going well. I have been consistent and made some improvements and continued to develop my understanding in these topics, in my opinion. Also, just to re iterate, these are my opinions and I hope to inspire change and do realize this is a sensitive subject but my journey is substantiated by a corroboration of evidence from credible sources. Gradual change is good and better than nothing.

I wanted to expand a bit on the performance benefits of a whole food plant based diet., The studies now show greater, clearer results. Here are 3 videos that can help.

Gamechangers:

… –This one got some criticism because it is promotional.. but.. really what is wrong with that since the claims are substantiated largely and the main points apply. Even if there is disagreement on some small point regarding fossilized records, that does not negate the majority of the message.

9 Powerful Benefits for Vegan Athletes:

25 ripped vegan athletes:

The movement is definitely growing worldwide. The numbers substantiate that claim but the need to disseminate information is still needed.

Since Covid has happened, and I have not been as busy, I temporarily suspended my Prolonged Fasting, PF, practice of going 68 hours or so without caloric consumption, as I was doing monthly. Now that the schedule is getting back to normal I plan to get back to it next month. I still have been practicing Intermittent Fasting, IF, at schedule of 3 times per week of approximately 20 hours per fast. I chose this schedule, due to my age, and the desire to maximize metabolic activity.

As I learn more about the gold standard of the benefits of a whole food plant based diet, I have been re evaluating my junk food consumption. Throughout my whole life I have eaten junk food, in varying degrees. Certainly when I would be getting ready for fights, it would be minimal and then after a fight, I would certainly have some. After a potato chip party recently and noticing my sensitivity change, due to IF, I was well aware that no matter how many chips I ate, it was never enough. So I remembered that these companies are certainly designing these foods to be as addictive as possible and health concerns are not as important as profits. My current little goal is to try to appreciate to a greater degree the satisfaction of whole food and plant based lifestyle and to experiment and abstain from junk food for one month and see what happens. If I can appreciate natural foods more, that is good, if my inner and outer health improves, that is also a benefit. I will update on my one month junk food abstinence challenge on a channel in the future.

Finally, in regards to the cold water training, as I mentioned I have been practicing for 30 years, I have made some changes. Nothing really big. I have been focusing on cold baths for hygiene and other benefits, like hormone improvement, enhanced mood, clarity and wakefulness.

Thank you for reading. These are my views and I do appreciate some of the very interested responses and communications I have received. I think it is a worthy subject that can bleed into other worthy subjects. It is a personal fascination and interest for improvement and knowledge and truth. If anyone has any questions, please ask. I suggest acquiring knowledge for yourself, and if I have helped, that is awesome! OSU!

Simon Posener

www.PosenersPankrationmma.com

www.UltimatePersonalTrainingVancouver.com

Personal Training Vancouver

8 Steps to a Nutritarian Lifestyle: Nutrition Personal Training Vancouver

August 27, 2019/in Uncategorized/by Simon Posener

You chose to follow the Nutritarian diet because you made the logical decision to obtain the best health and nutrition possible. You have learned that drugs, surgery and medical care are insufficient to protect you against a medical tragedy. You Eat to Live to avoid the need for medicines, to avoid the need for medical intervention, to avoid invasive surgery, and to avoid the medical tragedies that are so prevalent in our society. You decide to Eat for Health because you realize life is valuable and worth living fully, with your full mental faculties and physical abilities maintained into your later years.

However, for most of us, there is a catch, an internal conflict —we want to be healthy, but there is some pleasure seeking part of us that operates without regard to the consequences. At times, we give into an inner voice that says it is okay to eat foods that we know are a bad choice.

Giving up unhealthy foods that you like, along with the difficulties of change, can derail your best intentions to establish a healthy diet and live the Nutritarian lifestyle. The key is to learn about the importance of a healthy diet and “practice” by eating healthy foods until you instinctually prefer them.

These concepts are explained in more detail in The End of Dieting. All of my books stress a Nutritarian life, and all are all great reads; each one has its own emphasis. For instance, if you prefer to ease into living the Nutritarian lifestyle Eat for Health outlines a gradual process to preferring this health-promoting diet.

The following 8 vital guidelines are key to adapting the Nutritarian lifestyle:

1. Understand food addiction/cravings

Learning all about food addiction and cravings is crucial to being able to make dietary nutrition changes. You know that your diet and health are important, but your primitive brain doesn’t want you to change. Your primitive brain will always want you to avoid discomfort, and because changing to a healthier diet creates both emotional anxiety, and even physical discomfort (or withdrawal); your decisions may be influenced by your primitive brain’s subconscious desire to avoid this discomfort.

Your primitive brain may be looking for excuses and rationalizations to explain why making a significant diet change is too difficult or just not for you. This primitive portion of your brain can be your body’s worst enemy.

You have to learn about the addictive nature of processed foods and make a commitment to avoid them for a period of time to break free of this addiction. The only way that works is to let no excuse stand in your way. If you feel poorly for a few days as you improve your diet that is perfectly normal and should not undermine your commitment. Your feeling poorly is your body detoxifying, which supports the idea that you need to get your body healthier. If your body were truly healthy, it would not feel crappy when changing over to a health-supporting diet. There is a solution for every potential obstacle when you allow yourself to look for it.

2.Understand the concept of nutrient density

What makes my dietary advice unique is that it is focused on quality, not quantity. It focuses on the type of foods you eat. Its most important nutritional concept is:

H=N/C

Health = Nutrients/Calories

For excellent health and life expectancy, concentrate on consuming foods that contain a lot of micronutrients and fewer calories. Micronutrients are vitamins, minerals, and phytochemicals; they do not contain calories, but they have vital functions in the body. Calories come from fat, protein and carbohydrates. You want to take in the foods that contain the most micronutrients per calorie. You want to get the most nutrient bang for each caloric buck. When you eat this way, calorie-counting no longer matters.

High micronutrient foods come straight from nature; whole plant foods, such as vegetables, fruit, seeds, nuts and beans, should be the basis of a healthy, anti-cancer diet. Without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully.

3.Reroute your thinking

Your brain also wants to avoid being different from others in your social circle. Ask yourself, and honestly answer, “Am I afraid to be different?” Am I engaged in eating behaviors that are detrimental to my health?”

Unhealthy eating most likely is the norm with those around you, but you don’t have to follow the crowd. Be proud of yourself for being different than those practicing slow suicide with food. Learn as much as you can to understand the benefits of healthy eating. Gaining knowledge helps us change our behavior more easily.

My patients and the thousands of people who have read my books and articles are successful because they have become experts in nutrition as they follow my program. They know that heart disease, diabetes, and even cancers are mainly the result of poor diet and lifestyle choices, not primarily the result of genetics or aging. Once you truly understand the powerful effects—both positive and negative—that food can have on your body, you will feel empowered to eat healthfully and to stick with it.

4. Plan and Organize your Nutrition

The ability to make the right decisions consistently requires planning. You need time to prepare and organize your life so that you have good-tasting healthy foods around you at all times to lessen temptation. Creating a quick and simple weekly schedule will help you organize and utilize your time more efficiently. Make shopping lists. Cook enough for multiple meals each time so that you do not have to cook every day. Take advantage of time-saving foods like frozen vegetables and bagged salads.

Make sure to leave room for exercise, recreation, and spending time with family. The better you plan your schedule in advance, the easier it will be to adopt your new habits into your life.

5. Re-train your taste buds

You may have to try a new food 10-15 times before you begin to really like it, especially if your taste has been desensitized by the intense sweets and overly salted and processed foods that are the standard in the American diet, Like developing any new skill, it takes practice to begin to enjoy new foods

As you learn to enjoy the taste of healthy foods, your desire for unhealthy food will continue to lessen. Try new and different produce, for example dishes made with artichokes or exotic mushrooms, and experiment with different herbs, spices, and salt-free seasonings to create dishes that you love to eat. You will find lots of terrific recipes in my book the Eat to Live Cookbook and my other books, The End of Dieting and Eat for Health (which contains 150 recipes). My Member Support Center has a recipe database of over 1500 recipes.

6. Embrace your natural sweet tooth

Our natural sweet tooth has a purpose—sweets from fresh fruits and sweet vegetables provide us not just with carbohydrates for energy, but also with a large assortment of phytochemicals and other substances that prevent illness. Fruits make the best desserts. For example, try blending frozen berries and bananas with a little hemp milk and vanilla extract for a delicious and easy berry-banana ice cream.

7. Make the salad the main dish and eat lots of anti-cancer foods

Leafy greens are the foods with the highest nutrient to calorie ratio. Eat one large salad every day. You can do this right now. It can be your first step in obtaining great health. It is important that you use a healthy dressing to keep the salad healthy. I love to create delicious, healthful, nut-based salad dressings that taste so good you will not only enjoy salads, but you will also love the dressings! For those that don’t have the time to create a salad dressing, you might want to try some I’ve developed.

Be sure to use lots of onions, mushrooms, and beans in your cooking as they have powerful associations with lower rates of breast and colon cancer.

8. Avoid nutrient deficiencies

A blood test is the best way to know if you are not lacking in any important vitamin. No one diet can supply the optimal amount of nutrients for everyone, and individuals have different abilities to absorb certain nutrients. One of the most important deficiencies is Vitamin D, the sunshine vitamin. Over half of the world’s population is deficient in vitamin D.

A healthy diet can be sub-optimal in zinc, B12, iodine, Vitamin D and DHA for many people. If supplements are necessary, take the time to read all the ingredients. The problem is that most multivitamins and nutritional supplements contain dangerous forms of nutrients, such as folic acid and Vitamin A, which can increase one’s risk of cancer. Review my Vitamin Advisor for safe alternatives.

Life has so much to offer. My hope is to help you enjoy it to your maximum ability.

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

Personal Training Vancouver

Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

December 17, 2018/in Uncategorized/by Simon Posener

Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

Personal Training Vancouver

Healthy living requires some commitments and disciplines by denying yourself of some of your favourite foods. Many of us are involved in a kind of intermittent fasting to discipline our body in a view to achieve some health results. Intermittent fasting can be viewed as a period of your last meal of a day to your first meal of the next day.

Just like the real fasting, there are different methods of intermittent fasting. You can decide to be eating only high-density earth grown foods to enjoy the benefits associated with it. This is where the word “nutritarian” comes into play. The idea of giving a break to some unhealthy foods and take up high-density earth grown vegetarian foods or plant-rich foods to help you balance your hormones and improve your overall healthy living is known as nutritarian lifestyle.

Personal Training Vancouver

Who is a nutritarian?

A nutritarian is a person who takes a diet program that involves eating high-density micronutrient foods. A nutritarian disciplines his/her to eating the diet rich in nuts, fruits, seeds, vegetables, mushrooms, onions, berries, beans, whole grains, and specifically eating leafy greens which are highly nutrient-dense foods.

Ninety percent of nutritarian diet is from the above listed foods but with little or no dairy. Nutritarian diet has been attributed to viable weight loss, enhanced immunity against any form diseases, as well as improving the quality of life by feeding your body with high-nutrient and delicious foods.

Some Fundamentals of Nutritarian Diet

There are many basics of nutritarian diet available based on individual nutritionist. However, below is just a suggestion for a better understanding of nutritarian diet:

Consume a large quantity of salad daily as your major dish.
Consume at least a half or a full cup of beans daily as you may wish, but preferably in the range.
Consume a double-sized serving cup of moderately steamed green vegetables daily.
Consume not less than 1 ounce of seeds and nuts and daily. In the case of the male, consume 1.5 ounces.
Consume onions and mushrooms daily.
Consume 3 fresh fruits daily. Try to vary the fruit.

Benefit of Nutritarian Diet

The benefits of nutritarian diet cannot be over-emphasized in healthy living. Clinical studies have shown that high micronutrient diet had contributed significantly to the reduction in overeating behaviors and food cravings attitudes. Apart from these observations, what do you think may also happen if you adopt nutritarian diet today? Below are the health benefits of nutritarian diet:

The rate of diseases such as dementia, heart disease, cancer, and stroke will be cut up to 80%.
Calorie counting will stop suddenly.
Nutritarian diet boost your immune system
There will be no more feeling hungry in between meal
It detoxifies your body and burns out fat to prevent obesity.
You are systematically consuming delicious foods that are anti-cancer in nature.
It keeps you healthier with energy even as you age.
Your health crisis may come to an end; thereby saving you huge cost on medical expenses.
You will achieve a perfect weight while keeping you stronger.

Conclusion

Taking high-density earth-grown vegetarian foods as your intermittent fasting method give you the excellent health benefits you may think of. High-density earth-grown vegetarian food system is not the only ends mean to your health; however, nutritarian diet also boosts your health and as well enhances vitamin B12 levels, vitamin D, consumption of higher fibre, intake of enough omega-3 and also reduction in calories, glycemic, and sodium consumption.

In summary, nutritarian diet is an eating method that enhances your good health, boosts your immune system, and helps you maintaining ideal weight.

Personal Training Vancouver

Ande W. Health and Fitness Update for Personal Training Vancouver

November 4, 2018/in Uncategorized/by Simon Posener

Ande W. Health and Fitness Update for Personal Training Vancouver

COURAGE AND DISCIPLINE = RESULTS

November 4, 2018

I’m so proud of and happy for this big hearted Champion!

Congratulations on gaining 40 pounds over the last year from a life threatening low body weight.

So happy to see your success! You have held such a positive attitude throughout your journey and the result is your physical, mental and emotional improvement.

Stronger everyday! You are a beautiful example of courage, self love and discipline.

I’d be happy to help others, I can help with all types of goals. Some people want to gain weight and muscle, some people want to lose that last 10 pounds, some people need that extra bit of connection and guidance. You can reach out to me here with a pm or on my IG fitness page HV Ultimate Fitness

Call for a free consultation: 778 873 4448

Nutrition. ❤️

https://hvultimatefitnessnutrition.wordpress.com/

Personal Training Vancouver

Fitness

Performance

Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

Ultimate in Fitness Vancouver.

10 Benefits of Intermittent Fasting: Personal Training Vancouver

July 13, 2018/in Uncategorized/by Simon Posener

10 Benefits of Intermittent Fasting: Personal Training Vancouver

Personal Training Vancouver

10 Evidence-Based Health Benefits of Intermittent Fasting – Personal Training Vancouver

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

When you don’t eat for a while, several things happen in your body.

For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.

Here are some of the changes that occur in your body during fasting:

Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells .
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease .

Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.

BOTTOM LINE:When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Intermittent Fasting Can Help You Lose Weight and Belly Fat

Many of those who try intermittent fasting are doing it in order to lose weight .

Generally speaking, intermittent fasting will make you eat fewer meals.

Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.

Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.

In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount.

The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.

One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.

All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight.

BOTTOM LINE:Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.

3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes

Type 2 diabetes has become incredibly common in recent decades.

Its main feature is high blood sugar levels in the context of insulin resistance.

Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.

Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.

In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%.

One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes.

What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes.

However, there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22-day long intermittent fasting protocol.

BOTTOM LINE:Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body

Oxidative stress is one of the steps towards aging and many chronic diseases.

It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them.

Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress.

Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.

BOTTOM LINE:Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.

5. Intermittent Fasting May be Beneficial For Heart Health

Heart disease is currently the world’s biggest killer.

It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.

However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made.

BOTTOM LINE:Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

6. Intermittent Fasting Induces Various Cellular Repair Processes

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy (7, 24).

This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.

Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.

BOTTOM LINE:Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.

7. Intermittent Fasting May Help Prevent Cancer

Cancer is a terrible disease, characterized by uncontrolled growth of cells.

Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.

Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer.

There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy.

BOTTOM LINE:Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.

8. Intermittent Fasting is Good For Your Brain

What is good for the body is often good for the brain as well.

Intermittent fasting improves various metabolic features known to be important for brain health.

This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.

Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function.

It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems.

Animal studies have also shown that intermittent fasting protects against brain damage due to strokes.

BOTTOM LINE:Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

9. Intermittent Fasting May Help Prevent Alzheimer’s Disease

Alzheimer’s disease is the world’s most common neurodegenerative disease.

There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical.

A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity.

In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients.

Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease.

However, more research in humans is needed.

BOTTOM LINE:Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.

10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.

Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.

In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted.

Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd.

Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.

*** My personal opinion based on my comprehension is that it may not be good for everyone…. Ie.. very competitive fighters ( or used sparingly), pregnant woman, women with fertility issues.. and perhaps others…. ****

Personal Training Vancouver

Our MMA Website: Posener’s Pankration/MMA, Muay Thai, BJJ, CMT, S@C

6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver

July 5, 2018/in Uncategorized/by Simon Posener

6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver

Personal Training Vancouver

Excerpted from The End of Dieting: How to Live for Life* by Joel Fuhrman, MD. © 2014 HarperOne, reprinted by permission. Everybody can do this, and here’s the plan. But remember: These are just general guidelines; you don’t have to follow them precisely. For example, you can go above or below the general serving recommendations depending on your height and degree of physical activity or exercise. A world-class athlete may need triple the calories of a sedentary office worker. To call yourself a nutritarian, follow these six basic guidelines:

1. Eat a large salad every day as your main dish.

This salad should include lettuce, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable, such as chopped kale, red cabbage, nappa cabbage, arugula, watercress, or baby bok choy.

Use a variety of greens, including romaine, mixed greens, mesclun mix, arugula, baby spinach, Boston lettuce, and watercress. For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onions, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. I often add some frozen peas and beans to my salads too.

Add a healthy dressing (one that is nut and seed based). I usually make a huge salad, share it with family members, and have enough left over for later in the day or the next day. Remember, for superior health, the green salad is the main dish, not the side dish.

2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

This means eating a bean burger, a bean loaf, or a veggie-bean soup or putting beans on your salad or in a stew or chili in the evening. In our household, we almost always make a giant pot of veggie bean soup once a week. After eating the soup that day, I portion it into eight containers and refrigerate or freeze it so I can take it to work with me or use it when I need it. Quick tip: Use some of the soup you made as a unique salad dressing base by adding some flavored vinegar and nuts. Blend in a high-powered blender until smooth.

3. Eat one large (double-size) serving of lightly steamed green vegetables a day.

This means a bowl of asparagus, chopped kale with a delicious mushroom/onion sauce, green beans, steamed zucchini, bok choy, artichokes, cabbage, or collard greens. Don’t overcook greens; thirteen minutes of steaming is plenty. The longer you cook them, the more micronutrients you burn off, which wastes the effects of phytochemicals. Green vegetables need to be fully chewed (to the consistency of nearly liquid in your mouth) for you to fully benefit from their anticancer phytonutrients.

4. Eat at least 1 ounce of nuts and seeds per day if you’re female and at least 1.5 ounces of nuts and seeds per day if you’re male.

Remember, don’t use nuts and seeds as snacks. They are the healthiest way to take in fat with meals and demonstrate a powerful effect on extending the human lifespan. The fat from nuts and seeds, when eaten with vegetables, increases the phytochemical absorption from those veggies. That’s why I typically recommend that nuts and seeds be part of your salad dressing, too. Also, at least half of this intake should be from walnuts, hemp seeds, chia seeds, flaxseeds, and sesame seeds because they have unique protective properties, such as lignans and omega-3 fatty acids.

Eating 3 to 4 ounces of nuts and seeds a day isn’t too much if you’re active and slim. There’s no problem with eating even more than 4 ounces of nuts and seeds per day if you’re an avid exerciser or athlete who needs the calories. I have worked with professional football players and Olympic skiers who follow this diet style; obviously, they need lots more seeds and nuts, and other food too.

Eat nuts and seeds raw, or just lightly toasted, because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are also frequently cooked in oil and are heavily salted. If you want to add some flavor, lightly toast seeds and nuts in a toaster oven on one low toasting cycle. This doesn’t deplete their beneficial properties. Don’t toast to the point of dark browning, however, as this can cause carcinogenic compounds called acrylamides to be formed. You can also bake them in a 250˚F oven for about fifteen minutes, or until very lightly browned.

5. Eat mushrooms and onions every day.

Both mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked because some mushrooms contain a mild carcinogen called agaritine. It is gassed off during cooking.

Only the Agaricus genus of mushrooms—which includes the common white, brown, button, cremini, and portobello mushrooms—contains agaritine. Shiitake, chanterelle, enoki, morel, oyster, and straw mushrooms belong to different genera that don’t contain agaritine. But they should also be cooked to reduce the risk of any potential contamination with microbes.

It’s still not entirely clear whether agaritine is a health risk, but play it safe and cook most of your mushrooms with your other vegetables, or water-sauté them in a wok or other pan. Keep a container of cooked mushrooms in your fridge to add to salads and vegetable dishes regularly.

6. Eat three fresh fruits a day.

Fresh fruits aren’t just nutritious and delicious, they also protect against disease. The phytochemicals in fruits have anticancer effects, and berries have even been shown to protect the brain from dementia in later life. Try to eat one serving of berries or pomegranate a day as part of your total fruit intake.

When eaten with a meal, vegetables dilute and slow your body’s absorption of glucose and fructose, so it’s best to eat fruit as part of your vegetable-based meal, either mixed in with your salad or as a dessert. If you’re physically active, you can certainly eat more than three fruits a day, but it’s still best to avoid fruit juice and too much dried fruit, such as dates, raisins, figs, and prunes, because they are calorically dense and could elevate your blood sugar if you eat them in large amounts.

When making a recipe or dessert that contains dried fruit for flavor and sweetness, limit the amount to 2 tablespoons per serving. That means one Medjool date or two Deglet Noor dates per dessert serving; otherwise, you could be consuming too much simple sugar.

That’s it. Six simple guidelines to follow. That’s not so difficult to do, is it? Can you imagine what would happen if everyone in the United States followed these guidelines?

We would stop the healthcare crisis in its tracks and save billions of dollars on medical expenses.
We would save millions of lives from premature death.
We would reduce rates of heart disease, stroke, dementia, and cancer by more than 80 percent.
We would have less crime, and a more successful, intelligent, and productive workforce.
We would have many fewer people in nursing homes, fewer stroke victims, and fewer elderly people suffering from dementia and unable to enjoy life.

Nutritarian Daily Checklist (Make copies of this chart and check off each point each day.

Eat a large salad as the main dish for at least one meal.
Eat at least a half cup, but preferably closer to 1 cup, of beans.
Eat one large (double-size) serving of steamed green vegetables.
Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
Eat some cooked mushrooms and raw and cooked onions.
Eat at least three fresh fruits.

Visit Joel Fuhrman on the web at Dr. Fuhrman.

Personal Training Vancouver

Posener’s Pankration/MMA, Muay Thai, BJJ, CMT, S@C site