Intermittent fasting

    Intermittent fasting is a fasting strategy that alternates between fasting and eating over a period of time. It helps with cellular repair, autophagy, immune regulation, inflammation levels, and insulin sensitivity, and decreases the risk of chronic diseases, including neurodegenerative diseases like Alzheimer's. Spiritual leaders and philosophers like Plato have spoken about the benefits of fasting for improving mental efficiency, creativity, intuition, and a sense of well-being. 

    Prolonged fasting is another way to improve brain autophagy. Prolonged fasting goes a step further than intermittent fasting. While intermittent fasting only involves fasting for 12 to 23 hours per day, extended fasting lasts at least a day, usually several hours, and in some cases even longer.

    Prolonged fasting typically involves not eating during the fasting period, only calorie-free liquids, including water and herbal tea. I only recommend extended fasting for those who are experienced and comfortable with more advanced intermittent fasting protocols.

    Under normal circumstances, most people’s bodies create energy by breaking down glucose from dietary carbohydrates. However, when the body does not have an adequate supply of glucose, it turns to stored body fat or dietary fat for energy. These fats are converted in the liver into ketones that enter the mitochondria within the cells to be converted into energy. This process of ketosis helps to improve autophagy, reduce inflammation, enhance mitochondrial biogenesis, improve brain health, and increase mental acuity. The best way to experience ketosis is by combining the ketogenic diet and intermittent fasting.

    The period after fasting is crucial for fueling the body with the nutrients it needs, as well as restoring energy levels and avoiding sudden spikes or crashes in blood sugar levels. Choosing nutrient-dense, easily digestible foods is key to ensuring a healthy and satisfying transition from fasting to eating.

Coconut: Foods made from coconuts include coconut oil (for cooking), coconut butter, coconut milk or coconut meat (for smoothies), and coconut flour (for making muffins and donuts). The medium-chain saturated fats in coconut help speed up your metabolism by boosting thyroid function.

Apple cider vinegar: Apple cider vinegar is rich in acetic acid, B vitamins, potassium, enzymes, and probiotics. Acetic acid stabilizes blood sugar, reduces insulin spikes, and improves satiety during and after eating.

How to use: Add 1-2 tablespoons of ACV to 8 ounces of water and drink first thing in the morning or up to 30 minutes before a meal to improve digestion and reduce inflammation. You can also use it as a salad dressing and as a meat marinade to help improve the digestive process.

Lemon: Contains citric acid, potassium, vitamin C, and vitamin P. These unique nutrients provide a powerful bioelectric approach that boosts energy levels, alkalizes the body, increases liver detoxification, and reduces inflammation.

How to use: Squeeze one-quarter to one-half of a lemon/lime into water each morning (with ACV or on its own) and drink to start your day and up to 30 minutes before a meal. You can also use lemon/lime as a salad dressing and as a meat marinade to help improve the digestive process.

Goat cheese: Contains tons of omega-3 fatty acids and CLA that are linked to healthy weight loss and improved muscle mass. It also contains healthy protein and fat-soluble vitamins A, E, D3, and K2.