Top Ten Steps for Metabolic Health in Three Disciplines.

1.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
2.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
3.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
4.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
5.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
6.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
7.  12 hours of daily fasting or time restricted feeding of less than 12 hours.
8.  12 hours of daily fasting or time restricted feeding of less than 12 hours.

9.  Four minutes of high intensity interval exercise or Tabata timer guided exercise.

10.  Mediterranean diet or low glycemic (fructose, table sugar or corn syrup) healthy fat diet.

1.  Fasting is 80% of metabolic health.

2.  Four minutes of high intensity exercise is equal or superior to fifty minutes of steady state exercise. See earlier post.

3.  Fructose, not glucose, is the real dietary adversary because it crosses the cell membrane without permission and oversupplies the cell with energy plus LPS a toxic fat within the cell.  Fructose damages the cell in over nutritional states because the extra energy is stored in a toxic LPS state.

Both fasting and exercise promotes fatty acid oxidation which removes the LPS toxin from each cell.
Both fasting, exercise and low fructose diets promotes gene expression that amplifies fatty acid oxidation.

Keep Your Healthy Brain with Simple Diet Shift

The Mediterranean diet is a low glucose diet with greater omega 3 fats and antioxidant fruits and vegetables.

The diet has five aspects; lean meats, limited starchy carbohydrates, five servings of fruits and vegetables, 2 low-fat dairy and 1 ounce of nuts or other healthy omega-3 style fatty substances.

Two rules will get you on track.

Limit of 1 fist size serving of starchy carbohydrates per meal or snack.
Consume 1 ounce of nuts, olive oil or avocado daily.

Is the Mediterranean diet a feasible approach to preserving cognitive function and reducing risk of dementia for older adults in Western countries? New insights and future directions — ScienceDirect

http://www.sciencedirect.com/science/article/pii/S1568163715300301

Supplements for Slower Aging

If one spends less, one can grow wealthy.

If one reduces inflammation, one can grow healthy bodies, organs and cells.

Melatonin 3 mgs during the evening at 9pm.

DHA 900-1000mgs daily.

The two supplements above reduces inflammation by inhibiting the immune system in the cell which costs energy and building blocks to repair.

Health =. 3M/BDNF minus inflammation.

OR

Health =  3M/BDNF plus Melatonin and DHA.

Supplements are free but very affordable.  Melatonin is pennies per day and DHA is About 40 cents per day.

The Simple Advice for Improved Health and Longer Life

The measure of economic value is return on investment.  How much money for how much work?

The measure of health value is also return on investment.  How much health for how much work?

Here is an abridged how to improve health with minimum work or cost.

For details read my DrLiverman.blogspot.com

Step 1.  Increase BDNF, the memory, mood and metabolism improving chemical that is produced by healthy lifestyle practices.  BDNF is brain derived neurotrophic factor that I will simply nickname 3M for memory, mood, metabolism.  3M can be measured in the blood just like money can be counted in the wallet.  Wealth is more money.  Health is more 3M/BDNF.

https://en.wikipedia.org/wiki/Brain-derived_neurotrophic_factor


STEP 1.


Three steps to increase 3M  which requires no money and 8 total minutes per day for 5 days per week OR a whopping total of 40 minutes per week.

1.  Intermittent weekly fasting.  Simply skip two meals one day per week and consume only sugar free beverage instead of food for two meals.

2.  Two minutes of slow belly breathing 5 seconds in and 5 seconds out twice daily 5 days per week.  Cost 20 minutes per week.

3.  4 minutes 5 days per week of Tabata high intensity intervals.  8 cycles of 20 seconds of fast activity jumping, cycling or sprinting followed by 10 seconds of rest.  Cost 20 minutes per week.  Tabata timer is free smart phone app.

Each of the above increases 3M or BDNF and is an effective promoter of metabolic health.

I ask you to begin these three practices as an experiment and observe the change.  Consider measuring change in the following:

Waistline.
6 minute walk distance.
Blood pressure.
Mood.
Mental function.