Fast Track to Health: Your Complete Guide for Effective Fasting

By Jane Morgan

The definitive guide to intermittent fasting, a highly impactful therapeutic method for improving well-being and achieving weight loss that delivers transformative outcomes.

New to intermittent fasting or looking to optimize your fasting routine? This comprehensive manual is designed to help you create the perf

• Language: English
• Publisher: 46 Creatives LLC
• Release date: Jan 16, 2024
• ISBN: 9798869128638

Jane Morgan

I live in Southern California and have been a clinician and a practitioner of yoga and meditation for twenty years and a certified teacher for the past ten. I strongly believe that finding ways to stay balanced and practicing self-care are the keys to a happy life. I find this through farming, as being in the beautiful outdoors while working hard to grow food and raise animals is what makes me feel at peace. I also believe that taking time to be in nature with no outside distraction is crucial to resetting and re-centering. My goal in writing is to help my readers follow their dreams and live every day to the fullest. I write about living happier, healthier, and more mindfully. I hope you fall in love with my words.

Book preview

3

INTRODUCTION

BY JANE MORGAN, MD

Growing up in Ashland, I became interested in the biosciences at a young age. After graduating from California Health Sciences University, where I completed my medical education and internal medicine residency, I specialized in nephrology and became fascinated by the intricate mechanisms that govern kidney function and disease.

DISCOVERING THE IMPACT OF TYPE 2 DIABETES IN SEATTLE

I began my professional career as a nephrologist in Seattle and quickly realized the significant impact that type 2 diabetes has on kidney disease. This led me to further explore the relationship between diet and disease, particularly in the context of obesity and type 2 diabetes.

EXPLORING THE CONNECTION BETWEEN NUTRITION AND DISEASE

Despite my extensive medical background, I had limited exposure to nutrition. My curiosity grew when the Atkins diet became popular in the mid2000s, and I was initially skeptical. However, the growing body of research that demonstrated its effectiveness eventually convinced me. I delved further into intense nutritional approaches, such as fasting, and researched the relationship between nutrition and disease.

A DEEPER UNDERSTANDING OF THE INTERPLAY BETWEEN NUTRITION AND DISEASE

Published experiments in respected medical journals, including the New England Journal of Medicine, compared the Atkins diet with the standard low-fat diet and yielded surprising results. This sparked my interest in exploring the relationship between nutrition and disease further. As a nephrologist, I understand the delicate balance of fluid and electrolytes that govern kidney function. My passion for puzzles, coupled with my drive to comprehend the complex interplay between nutrition and disease, has led me on a journey to discover new avenues of thought.

Through my journey of exploring the connection between nutrition and disease, I have come to understand that the food we eat can have a profound impact on our health. I have seen firsthand the positive effects that a healthy diet can have on preventing and managing chronic diseases such as diabetes, hypertension, and heart disease. As a physician, it is my duty to educate my patients on the importance of nutrition in maintaining their health and preventing chronic diseases, and I am committed to doing so. I continue to conduct research and stay up to date on the latest information in the field of nutrition to provide my patients with the best possible care. My hope is to inspire others to take control of their health by making informed choices about their diet and lifestyle.

What is the secret to losing weight? According to numerous studies, the answer lies in a low-carb diet. Compared to a low-fat diet, individuals who consumed fewer carbohydrates had greater success in shedding pounds. What's more, low-carb diets showed significant improvements in all major risk factors for cardiovascular disease, including blood pressure, cholesterol levels, and blood sugar levels. This left me feeling perplexed and confused. It was at this point that my journey began.

DISCOVERING THE CAUSES OF OBESITY

Recent research has shed light on the potential of the low-carb approach to weight loss. As someone who had previously relied on the conventional calories in, calories out (CICO) approach, I was skeptical about this concept. The CICO approach argues that to lose weight, individuals must consume fewer calories than they expend. However, diets like Atkins did not limit calorie intake yet still led to weight loss. This contradiction left me perplexed. Initially, I considered the possibility that the recent research was flawed. However, given the consistent outcomes of numerous studies and clinical observations, I found it unlikely that the findings were inaccurate. Accepting the validity of the results meant acknowledging that the CICO approach was flawed.

This realization led me to question the true cause of weight gain. While many physicians attribute it to excessive calorie consumption, this inquiry is often overlooked. The eat less, move more strategy, which focuses on reducing caloric intake and increasing physical activity, has been the go-to approach for decades. However, it has proven to be unsuccessful. The leading cause of obesity is a hormonal imbalance, primarily due to the hormone insulin, which promotes fat storage. The low-carb approach to weight loss is effective because it addresses the root cause of weight gain. By limiting carbohydrate intake, the body switches to burning fat for energy instead of relying on glucose. This reduces insulin levels and allows the body to release stored fat, leading to weight loss. Additionally, low-carb diets have been shown to decrease appetite and improve metabolic health markers such as blood sugar and cholesterol levels.

While the low-carb approach may not be suitable for everyone, it is worth considering as a viable option for weight loss. It is important to note that a well-formulated low-carb diet should still include nutrient-dense foods and adequate protein intake. As with any dietary change, consulting with a healthcare professional is advised to ensure safety and effectiveness.

During the process of eating, the levels of the hormone insulin rise, which triggers our body to store a portion of the consumed food energy as fat for future utilization. The elevation of insulin levels, although a necessary and innate mechanism that has aided human survival during times of starvation for millennia, can lead to obesity when consistently and overly elevated. To find a remedy, it is important to comprehend that if an overabundance of insulin is the cause of obesity, then the logical course of action is to decrease insulin levels.

Reduced insulin levels can be achieved with the use of the ketogenic diet (low-carb, moderate-protein, high-fat) and intermittent fasting.

TYPE 2 DIABETES AND INSULIN

My exploration of type 2 diabetes revealed a strange disconnect between how we manage obesity and diabetes, despite their intertwined nature.

Although reducing insulin levels could help reduce fat, medical professionals seemed to recommend insulin as a universal solution to diabetes, regardless of type. Insulin can lower blood glucose levels, but it can also lead to weight gain. It dawned on me that we were addressing the wrong problem. Type 1 diabetes and type 2 diabetes are fundamentally different conditions. Type 1 diabetes is caused by the destruction of pancreatic cells that generate insulin, leading to low insulin levels and high blood sugar. Therefore, administering insulin is an appropriate approach. However, type 2 diabetes is caused by elevated insulin levels and insulin resistance, which prevents it from functioning effectively. Administering insulin to manage type 2 diabetes does not address the root cause of elevated blood glucose levels.

Instead, the focus should be on reducing insulin resistance and promoting weight loss. Lifestyle changes such as a healthy diet and regular exercise can improve insulin sensitivity and help with weight loss. Additionally, certain medications can be prescribed to specifically target insulin resistance and promote weight loss. By addressing the root cause of type 2 diabetes, we can better manage the condition and prevent further complications. It is important for medical professionals and individuals with diabetes to understand the differences between type 1 and type 2 diabetes and approach treatment accordingly.

Consequently, patients observed a progressive deterioration of their type 2 diabetes condition, necessitating escalating doses of drugs. However, what was the underlying reason for the elevated insulin resistance initially? The genuine inquiry was this. In order to effectively treat the underlying condition, it was imperative for us to identify its etiology.

Insulin induces insulin resistance. The body exhibits resistance when exposed to overly elevated levels of any chemical. Consuming an excessive amount of alcohol can lead to the development of resistance in the body, commonly referred to as tolerance. Regular consumption of opiates, such as heroin, leads to the development of tolerance in the body. Using prescription sleep drugs, such as benzodiazepines, will lead to the development of resistance in your body. This also applies to insulin. An excessive amount of insulin contributes to obesity, and an excessive amount of insulin causes insulin resistance, which is the medical condition known as type 2 diabetes.

Upon careful analysis, it became apparent that a significant flaw in the medical approach to the management of type 2 diabetes was the administration of insulin as a treatment, despite the fact that an excessive amount of insulin was the underlying cause of the issue. Based on intuition, it can be inferred that a significant proportion of patients possessed an awareness of the incorrectness of our actions. The patients would articulate their apprehension by asserting, Physician, you have consistently underscored the significance of weight reduction in the management of type 2 diabetes. Nevertheless, I am puzzled by the rationale behind your decision to administer insulin to me, given its association with substantial weight gain.

How does this benefit me? I have consistently lacked a satisfactory response to this inquiry. I have gained an understanding of the underlying reasons.

The individuals in question were indeed correct in their assessment that the situation was unfavorable for them. The administration of insulin to patients resulted in weight gain, which subsequently exacerbated their type 2 diabetes condition, necessitating an increased demand for insulin. The aforementioned pattern persisted: individuals administered higher doses of insulin, resulting in increased weight gain, which subsequently necessitated further insulin dosage adjustments. The situation exhibited a recurring pattern of negative feedback.

For years, the medical community has been treating type 2 diabetes incorrectly. By utilizing proper medical intervention, the disease can be cured. Both obesity and type 2 diabetes are characterized by excessive insulin levels in the body. However, the recommended approach is not to increase insulin levels but to reduce them. Unfortunately, our previous actions were exacerbating the problem - it was like putting out a fire with gasoline.

While surgical interventions such as bariatric surgery can reduce insulin levels, they are invasive and have irreversible side effects. Therefore, the only viable intervention remaining is dietary modification, aimed at reducing insulin levels through alterations in eating patterns.

In 2012, the Intensive Dietary Management Program was created, emphasizing dietary interventions to address the co-occurring issues of obesity and type 2 diabetes. Initially, low- and extremely-low-carbohydrate diets were prescribed. However, these diets proved to be ineffective, as they were challenging for patients to follow. Additionally, the recommendations contradicted the conventional wisdom of consuming low-fat and low-calorie foods.

However, the patient's well-being was our top priority. To streamline the process, we needed a solution that was easier for patients to follow. One such option was fasting. By abstaining from food altogether, individuals could reduce their insulin levels and improve their health.

4

CHAPTER ONE

UNDERSTANDING FASTING

When the topic of fasting as a treatment for obesity and type 2 diabetes is brought up, it's common to receive skeptical responses. Many people believe that fasting is the same as starvation, but this is not the case. Fasting is a voluntary decision to abstain from food for health, spiritual or other reasons, while starvation is involuntary.

It's essential to note that fasting and starvation are not interchangeable terms as they represent two vastly different experiences. Fasting can be done for any length of time, from a few hours to several months, while starvation occurs when individuals have no control over when or where their next meal will come from.

Despite being an ancient technique, fasting has not been given much attention compared to other dietary therapies. However, it remains a highly effective tool for weight loss and improved health. Fasting has numerous benefits for individuals dealing with obesity and type 2 diabetes. Research has shown that fasting can improve insulin sensitivity, lower blood sugar levels, and reduce inflammation in the body. Furthermore, fasting can help individuals achieve their weight loss goals and improve their overall health.

When individuals fast, their body enters a state of ketosis, a metabolic process that allows the body to burn fat for energy instead of glucose. This can lead to significant weight loss and improved body composition over time. Moreover, fasting promotes the production of growth hormones that can help preserve muscle mass and improve bone density.

While fasting may not be for everyone, it can be a highly effective tool for those looking to improve their health and manage their weight. It's crucial to consult with a healthcare professional before starting any fasting regimen, as it can have potential risks and side effects. With proper guidance and support, however, fasting can be a safe and effective way to achieve your health goals.

Have you ever wondered why fasting, a healthful and purifying ritual, has become something to avoid? The answer may surprise you - big food companies have used advertising to manipulate our perception of fasting. They l ve done so by perpetuating the notion that eating constantly is necessary for good health, and that fasting is dangerous. Yet, there is no evidence to support these claims. In reality, there is no link between constant eating and good health. Despite this, the message that we should snack regularly and avoid fasting is pervasive and often presented as scientifically proven. Additionally, some authorities even claim that fasting is impossible and too challenging to attempt. However, this couldn't be further from the truth.

Fasting has been practiced for centuries across many cultures, and it has numerous health benefits. It allows the body to rest and rejuvenate, and it encourages the elimination of toxins and waste. Moreover, fasting has been shown to improve insulin sensitivity, lower blood pressure, and reduce the risk of chronic diseases such as diabetes, heart disease, and cancer. It is also an effective way to lose weight and maintain a healthy body weight.

So, why has fasting been vilified and discouraged? The answer is simple: it doesn't make money for the food industry. Big food companies want us to consume their products all the time, and they will go to great lengths to make sure we do. They spend billions of dollars on advertising campaigns that promote snacking and eating junk food, while demonizing fasting and healthy eating.

It is important to educate ourselves and challenge the messages we receive from the food industry. Fasting can be a safe and effective way to improve our health and wellbeing,