Time-Restricted Eating

Obesity is a huge deal in US and many other developed countries. People are obsessed with the quality and quantity of food they eat, without  monitoring their schedule of food intake. Lately, I’ve been hearing a lot about Time-Restricted Eating and Intermittent Fasting as it gains popularity around North America. Different “health guru” bring up the relationship between temporal eating and obesity. I don’t believe everything I hear, so I pulled up some scholar literature from the field, to see what the science says and share my findings with you.

Time-restricted eating (TRE)” or “time-restricted feeding (TRF) is the approach to eating which limits the time for food intake, typically 6-8 hours a day (24 hours). People who follow this protocol consume all their food for the day in an 8-hour window, such as from 8 a.m. to 4 p.m. The rest of your day (16 hours) is the fasting period, meaning no calories are consumed.

Circadian rhythms dictate our bodies not just when to sleep and wake up, but they also play a huge role in regulating hormones responsible for metabolism, including Ghrelin (hunger hormone) and Leptin (fat storage hormone). Energy metabolism in our bodies has evolved to be cyclical, meaning it speeds up at certain times during the day, and slows dow when we fall asleep. This particular study got my attention as it tested whether obesity and metabolic illnesses result from bad diet or disruption of metabolic cycles (circadian rhythms). The study was published in Cell Metabolism Journal in May 17, 2012.

Lab test was done on mice, where they were subjected to time-restricted eating (ate for 8 hours, fasted for 16) and free feeding, where they were fed the same amount calories evenly throughout the day. Both groups were on a bad diet (high-fat diet) for 6 weeks. Now let’s see what happened:

The lab test showed that TRE resulted in:
  • Decreased predisposition to get fat (Adiposity and Leptin Resistance);
  • Improved blood glucoselevels (Glucose Intolerance);
  • Healthier Liver (Liver Pathology);
  • Decreased inflammation (body’s response to injury);
  • Improved motor coordination.

FA – free feeding FT – time-restricted feeding

Despite equal energy intake from the same bad diet, FT mice didn’t gain extra body weight. The study suggests that time-restricted eating reprograms the way our bodies metabolize energy received from food and improve body weight regulation.

In addition, TRE will help you to:
  • Give you body and digestion some rest and stimulates cellular repair processes, by removing toxic materials from cells;
  • Increase metabolism;
  • Decrease such brain illnesses like Parkinson’s or Alzheimer’s;
TRE affects endurance sport athletes:

Mice eating an unhealthy diet on TRE showed greater sports performance than mice with the same diet and no time restrictions on eating.

Conclusion:

Simply by modifying our feeding schedules without changing the amount of food we eat, we can improve our overall health and protect ourselves from illnesses associated with excessive body fat. Each human is unique and it’s difficult to suggest what is the best schedule of TRE for you. Discover for yourself through trial and error. The healthiest approach to incorporating TRE is to have a breakfast later in the day and finish dinner earlier.

You don’t want to be that FAT RAT on the left!

References:

Hatori, M., Vollmers, C., Zarrinpar, A., DiTacchio, L., Bushong, E. A., Gill, S., Leblanc, M., Chaix, A., Joens, M., Fitzpatrick, J. A., Ellisman, M. H., … Panda, S. (2012). Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell metabolism15(6), 848-60.

Food Order or how to loose weight without exercise and diets

Modern “trendy” diets, aka Keto, Paleo, Carnivor, Vegan etc., made us perceive carbohydrates as evil. There are so many things that impact the way our bodies absorb and process foods. Every person is unique, with his set of hormones, digestive microflora, physical and mental stress loads etc… When it comes to developing a healthy individual diet a lot of variables need to be taken to the account: macronutrient content, caloric load, glycemic index, meal timing and a lot more.

For a while I’ve been wondering if the order we consume nutrients during the meal impact glucose response. I’ve been thinking, will it change anything if we eat proteins first and carbs later or in reverse order. Eventually everything mixes in the stomach anyways, so is there is a difference to the order we eat? I found the answer and I am excited to share my finding with you.

After searching for a while I found this recent research made by Dr. Alpana P. Shukla that brings up the term – food order. The term “food order” refers to the sequence of the nutrients consumed during the meal. Turns out that timing of carbohydrates consumption during a meal has significant impact on the blood glucose level response. The research shown that when the carbohydrate component of the meal is consumed at the end of the meal or last, the effect on the glucose level will be way smaller that if the carbs would be consumed on the beginning of the meal. In other words, if you start your meal from eating proteins and vegetables first and save the carbs for the end, it wont cause the blood sugar level go up high. The table below shows that carbs eaten last resulted in 37% less of a blood sugar spike and 49,6% less of insulin response:

Screen Shot 2018-11-11 at 18.28.59

This is fascinating! Simply by switching the order you eat your food you can control you glucose and insulin levels in control and loose or maintain your weight. I am also fascinated to see how it can help people with diabetes and other insulin related deceases.

Protein pre-loading. Another, related study showed that taking whey protein drink shortly before a high-glycaemic-index meal (your favorite pancakes or pasta), lowered the insulin response by 28%:

“The results showed that over the whole 180 min post-meal period, glucose levels were reduced by 28% after whey pre-load with a uniform reduction during both early and late phases”, (Jakubowicz, D, July 10, 2014).

The study published by The American Journal of Clinical Nutrition in July 2005 proved the previous one:

“Whey proteins have insulinotropic effects and reduce the postprandial glycemia in healthy subjects. The mechanism is not known, but insulinogenic amino acids and the incretin hormones seem to be involved”, (Anders H Frid, July 1, 2005).

I like how they put “the mechanism is not known” in a study, but it doesn’t matter. What matters to us that is it works. Simply have a whey protein before your carb loaded meal and you won’t skyrocket your blood glucose levels up. When choosing whey protein, I suggest looking at isolate as it usually has the least amount of added sugars. Make sure you check the label for sugars content as you don’t need more than 3-5 g of sugars per scoop.

Does eating this way impact satiety? Yes it does. The research showed that protein consumed first, suppressed the ghrelin hormone level. Ghrelin is the “hunger hormone” because it stimulates appetite, increases food intake and promotes fat storage. Good news, keeping your food in order will make you feel more full and you will eat less.

Here is the study published by Diabetes Care journal. The experiment was done in 3 ways:

  1. Carbohydrate-first meal: carbohydrate (bread and orange juice), followed 10 min later by protein (chicken) and vegetables;
  2. Carbohydrate-last meal: protein and vegetables, followed 10 min later by carbohydrate;
  3. Sandwich: all meal components together, each half consumed over 10 min with a 10-min interval in between.

Below are the results:

Screen Shot 2018-11-11 at 19.44.41

Main takeaways:

  • The order in which you eat carbs and proteins matter. It is not only “how much” and “what not to eat”.  Optimal timing of carbohydrate consumption during a meal have a big impact on blood glucose levels and as result on your health and body composition;
  • You can loose weight by simply eating protein and vegetables first and carbohydrates at the end;
  • Never eat carbohydrates alone. They should be consumed as a part of the meal, followed by protein intake;
  • Taking a whey protein drink before meal reduces blood glucose spike;
  • Eating proteins first make you feel more full for longer;

References:

Rescue Box

  • Fever;
  • Feeling feverish/chills;
  • Cough;
  • Sore throat;
  • Headache;
  • Muscle and body aches.

Those are the Flu symptoms. Easy to recognize and not hard to cure. Take some pills, hot tea and extended bed time will do the trick.

  • Trouble concentrating, remembering details, and making decisions;
  • Feelings of guilt, worthlessness, and helplessness;
  • Pessimism and hopelessness;
  • Insomnia, early-morning wakefulness, or sleeping too much;
  • Irritability;
  • Restlessness;
  • Loss…..

We all familiar with each one of those symptoms. Can you tell me what those are?

Depression, my friend.

What do you do when you are feeling depressed?

Can you take a magic pill?There is no pill in the World that will cure this illness. Maybe talk to a doctor? Sure! He will prescribe you a bunch of antidepressants that will silence the symptoms –  at best. Not a single doctor will help you, and no one will. It’s all on you, buddy, and it’s all in your head. You are the ONLY person who can help.

Over the past few months I’ve been keeping a  journal of the things, thoughts and experiences that made me feel a certain way. At the times when I felt great, uplifted, excited, when I smiled, I wrote down what made me feel that way. Another page was less optimistic, as I would list the thoughts, experiences and things that made me feel particularly bad, depressed and helpless.

Data is useless unless it’s actionable

What was the point of doing that?

My theory is simple: If you want to be happier, do more things that make you feel happy and stay away from those that make you feel unhappy.

Using this approach helped me to pull myself out of the dark places of my head. However, sometimes negative thoughts and emotions are so strong that they have power to literally paralyze you.They suck all the life energy out of you. You don’t think clearly. You can’t even ask for help, when the help is really what you need right now.

Consider yourself lucky if you have a good support system, a safety net of people that truly care and love you. Love is the ultimate antidote agains depression. But what do you do if you don’t have that luxury? What if you’re on your own, face to face with a depression? You need a rescue buoy, the personal rescue buoy that is specifically made by you for yourself.

Remember how I was making notes of the things that made me feel good? Now you are going to make your list actionable.

Related image

Get yourself a box, a container of your own preference. Big, small, black or red, plastic or metal, rectangular or round, I don’t care and no one does. You make it just for yourself. It can be something similar to lotto spinning wheel or lottery wheel:

Image result for lottery wheel with handleor

 Image result for lotto spinning wheel

Be as creative as you can here. The only criteria is that it has to be YOURS, it has to be personal and you should like it.

Then take each “good” thing from “Make me feel good” list and put it in your box. Use a separate piece of paper, a ball, a card etc. Place your “rescue” kit in a secure place and let it wait until the time comes. And the time will come, as its not even the question of IF, but a question of WHEN?

Now when you found yourself hopeless; feeling anxiety, nervousness, restlessness, or feeling tense; or maybe even considering a suicide, brake the circle! get your rescue kit! close your eyes, pull one thing out of it and DO IT!

I hope you feel better now…

Think Creatively

‘‘Every child is an artist. The problem is how to remain an artist once we grow up”, (Pablo Picasso).

20 years ago, as a kid, I used to really like drawing on the walls. A clear, white wall and a marker in my little hand is the combination that would open up a portal into the parallel universe of my dreams. Salvador Dali and Leonardo da Vinci would get blown up by the curves and shapes of my abstract drawings. Unfortunately my father didn’t hold same passion to the art as I did and instead of praise and applauses I would get my butt whipped. 

Why did we stop being creative, why we became such dry, analytical thinkers? We often think about creativity as making something, but in fact the root meaning of the word means ‘to grow’. 

“Creativity is not about thinking, its about feeling. It’s feelings about ideas”

It’s extremely important for any human being to grow not just physically, mentally, spiritually but also creatively. Do you have the space where you can unleash your creative self? 

Even a caveman was more creative than you, drawing his epic battle against a mammoth on the wall of his cave. 

I am a caveman of my time and my cave requires the space for creative thinking. This is a space where I will dream of my private jet, where I will plan on how I concur the world; a space where I put together my grocery list. 

Whiteboards are expensive and small.

Big thinking requires big space!!!

I made a bit of research and found the dry-erase paint to be the way to go. I headed straight to Home Depot to buy white dry erase paint kit (link).

Here is what you need to do:

1. Outline the space to be painted.                   2. Sand the surface

3. Mix two bottles of paint, following the instructions on the packaging.

4. Put 4 layers of paint with 20 minutes in between. 5. Depending on the temperature and humidity, give it 36-48 hours to dry out. 

Voila! 

IELT Preparation Guide & Tips

Пост о моей подготовке к IELTS (International English Language Testing System).

Задача этого поста – поделится своим опытом, предоставить информацию и практические подходы я использовал во время своей подготовки к сдаче теста.

Целевая аудитория – руско-говорящий студент Степан Терещук, мой брат.

Что бы ты не делал, на что бы ты не подписывался, ты должен ответить себе на вопросы:

Зачем? Какой результат я желаю получить? Когда? (дата/время)

Парочка причин, зачем тебе нужно сдать тет (список не полный):

  • Высокий IELTS балл позволит мне поступить и учится в лучших англоязычных высшых учебных заведениях по всему миру;
  • Пригодится при поиске работы за границей. Улучшает мое резюме.
  • 140 стран по всему миру требуют высокий балл на тесте, что бы работать, учится или для эмиграции;

С чего начать?

  1. Ознакомься с форматом теста. Распечатай/Напиши/Нарисуй структуру теста, повесь на видном месте, перед глазами.
  2. Ответь на вопрос: Что мне нужно для того чтоб сдать тест на балл который я хочу? Скачай/Купи необходимые материалы для подготовки. Найди Курсы/Людей которые могут помочь, рассказать, показать, обьяснить.
  3. Выбери/Определи дату теста. Зарегестрируйся! (Это поможет тебе оставаться мотивированным)
  4. Запланируй минимум 2 часа на подготовку к тесту. Советую разбить 2 часа по часу, скажем утром и вечером. Если есть больше время, конечно выдели больше на подготовку.

Структура теста:

  • Listening ( 40 вопросов -> 40 минут)
  • Reading (60 минут)
  • Writing (60 минут -> 2 задания)
  • Speaking (10-15 минут)

Сколько стоит?

Тест стоил мне CAD $320. Не дешево,  поэтому желательно хорошенько подготовится перед тестом.

Alright, lets get to the MEAT & POTATOES

Снизу я привел описание каждой секции теста: время данное на каждую часть и “типсы” по прохождению каждой секции:

 Listening

4 секции -> 40 вопросов (10 на каждую секцию) -> 40 минут (30 минут +10 минут для переноса ответов)

Секция 1

General. Everyday Topics (Conversation between 2 people)

Секция 2

General. Everyday Topics (Ope person. Monologue)

Секция 3

School or Training-Related Topics (Conversation between 2 or more people)

Секция 4

School or Training-Related Topics (Ope person. Monologue)

Перед слушанием каждой записи даётся 30-40 секунд.

В это время ты:

  • Читаешь вопросы перед проигрыванием монолога/диалога. Анализируешь вопросы, выделяешь (подчеркиваешь, обводишь) ключевые слова;
  • Обращаешь внимание на количество слов позволенных для ответа (no more than 3/ no more than 2 etc.);
  • Стараешься предсказать тип ситуации/тему, кто будет говорить, какие типы ответов могу быть (номер, имя, адрес и т.д.);

Во время: 

  • Если не уверен между 2 ответами, запиши оба (выбери один когда переносишь ответы);
  • Ответы НЕ БУДУТ такими же словами, какие использовались в вопросах. Имею в виду что ответы будут синонимами, или перефразированными, поэтому не жди услышать именно те слова, которые ты выделил в вопросах;
  • Пропустил вопрос? Забудь и двигайся дальше. (постарайся угадать после окончания);
  • Не забудь “$” если речь идёт о деньгах;
  • Будь внимателен по время переносов ответов (grammar, spelling, counts etc.).

* Будь осторожен:

  • Могут дать ответ, а потом поменять свое мнение;
  • Обращай внимание на отрицания, негативные высказывания (I do NOT… I won’t… I DID NOT… etc.);
  • Учитывай тему разговора целиком (интонация говорящих, разочарования, радость и т.д.).

Как подготовиться?

  • Слушай радио/подкасты на английском. Выбери темы которые интересные для тебя! Старайся понять о чем говорят. Какая тема разговора? Что я понял? Что полезного я узнал чего не знал раньше?

Список некоторых Itunes подкастов которые я слушаю:

  • The Rich Roll Podcast
  • The Fat-Burning Man
  • The Tim Ferriss Show
  • BroTherapy
  • The Jimmy Rex Show
  • Finding Mastery
  • Robb Wolf – The Paleo Solution
  • Triathlon Taren
  • Purple Patch Podcast

Фильмы. Забудь о фильмах на русском! Всё что ты смотришь и слушаешь на английском, в оригинале;

4 бесплатных теста для практики (не благодари):

Writing

2 секции (60 минут) -> Task 1 (~20 минут) + Task 2 (40 минут) 

Task 1. Письмо.

Рекомендуется выделить не более 20 минут на первое задание. МИНИМУМ 150 слов.

Первая часть – это ВСЕГДА письмо. Это будет либо формальное, либо неформальное письмо.

Структуру письма можно условно разделить на 7 частей:

1. Внимательно читаешь задание. В нём описывается ситуация, само задание и конкретные вопросы на которые нужно ответить в письме. Не понял что от тебя требуется? Читай еще раз.

Определяешь следующие вещи:

  • Кому будет адресовано письмо?
  • Формальное или неформальное?
  • Какова задача письма? (зачем ты его пишешь);

2. Вступление/концовка письма. В зависимости от формата письма (формальное/неформальное), начало и концовка будут отличаться.

  • Имя адресата известно: Dear Stanley/Dest Wishes, Dear Dr. Johnson/Best Regards, Dear Miss Long/Yours sincerely… etc.
  • Имя адресата неизвестно: Dear Sirs or Madam/Yours Faithfully.

3. Цель письма. Используй фантазию для построения письма исходя из ситуации описанной в задании.

4. Построение письма. В зависимости от формата ты можешь начать обращение следующим образом:

5. Организуй письмо логично и понятно. Обязательно ответь на все вопросы в задании (не обязательно по порядку, главное чтоб логично и понятно).

6. Обьясни ситуацию. Обычно ситуация описана в первых 2 предложениях задания.

7. Концовка. Опять же, в зависимости от формата письма можешь использовать следующие предложения чтобы “закрыть” письмо:

Task 2. Эссе. 

Рекомендуется отвести 40 минут на второе задание, так как оно больше и стоит больше баллов.  Необходимо написать МИНИМУМ 250 слов. Можешь начать со второго задания, не принципиально.

Предлагаю следующую структуру ответа:

1. Introduce the topic и вырази свое мнение (согласен/не согласен);

2. Приведи аргументы в поддержку своего мнения. Подкрепи примерами (не можешь привести пример? придумай, соври);

3. Приведи контраргументы или противоположные точки зрения. Обьясни почему ты не согласен с ними;

4. Отведи параграф для концовки.

5. Если осталось немного времени, проверь сочинение на ошибки.

Как подготовиться?
  • Сесть и писать сочинения и письма!
  • Как и с Listening я советую выбирать темы для письма, которые интересные тебе и по структуре похожие на те которые будут на тесте. Не можешь найти тему? Придумай.
  • Если делаешь пост в инстаграме или на любой другой платформе, возьми за правило писать на английском. Пишешь не одно-два предложения, а раскрываешь вопрос.
  • Пишешь список продуктов купить? На английском! Ведешь дневник? На английском! ну ты понял… ;
  • Пишешь на время. 1 час на 2 задания, не более.

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