How Does It Work? (Scientific Facts)

 From insulin resistance to insulin sensitivity.

 If we burn protein, body will start producing urea. If we are not producing urea it implies that we are not burning protein instead we are burning fat during fasting or intermittent fasting.

When insulin goes down sympathetic tone goes up i. e. sympathetic nervous system goes up. It implies that adrenaline and nor adrenaline, the neuro transmitters goes up and they help in burning fat. So insulin has to be low to burn fat.

You should not train for tension. You should train for relaxation of your nervous system. You must train for the biology, not for the muscles. You must train for the calmness in the chaos.

Hunger is the worst disease throughout the world. Technically hunger (even after eating a more than our body requires) is the biggest disease of the world and the root cause of modern chronic lifestyle diseases.

  Satiety hormones signal the brain to suppress appetite and create a feeling of fullness after eating. Key satiety hormones include

Leptin, released by fat cells to signal long-term energy stores;

Peptide YY (PYY), released by the gut to reduce hunger;

Cholecystokinin (CCK), also from the gut, to slow gastric emptying and increase fullness;

and Glucagon-Like Peptide-1 (GLP-1), a gut hormone that enhances satiety, GIP. Insulin also acts as a prandial satiety hormone.

 Managing and controlling hunger without medicine will be one of the the biggest business in the coming years.

 Low Insulin increases fat burning.

Low mTOR promotes autophagy.

High Sympathetic tone  or sympathetic nervous system decreases hunger and increases metabolic rate, noradrenaline.

High Growth hormone preserves muscles, lean mass and bones.

NOTE : The number one symptom or marker for metabolic syndrome or chronic Lifestyle diseases or hyperinsulinemia is that the person has very little ability to control the hunger. It’s the hunger which is not coming from scarcity of food but actually the Hunger which is the outcome of too much eating and still feeling hungry. This is the  number one marker of chronic Lifestyle diseases or metabolic diseases.

Persistent hunger is basically metabolic disorder.

Managing insulin is a trick, either you know it or you don’t know it.

Metabolic dysfunction or metabolic diseases or metabolic syndrome have different markers as for example high blood pressure, high blood glucose, high triglyceride, low HDL and ratio of high triglyceride and HDL which must be less than 2 otherwise if ratio is more than 2 it shows high insulin which is a marker of metabolic dysfunction.

Fasting is metabolic maintenance program. Fasting is optimization of physiology. Fasting is correcting the derangement caused by modern men, modern life, modern lifestyle.

1/200 part of our brain is micro plastic.

Stress drastically reduce mitochondria in our brain. Stress inversely impacts ACC…. Anterior Cingulate Cortex.

  K cells in the upper small intestine/duodenum releasing GIP controlling insulin secretions(glucose homeostasis).

  I-cells secrete the hormone cholecystokinin (CCK). These cells are found in the lining of the duodenum, the first part of the small intestine. When I-cells detect fats and amino acids in the food you eat, they release CCK into the bloodstream to help coordinate digestion, stimulate bile and pancreatic enzyme release. And thus create a feeling of fullness (satiety). CCK stimulates the gallbladder to contract, releasing bile, and the pancreas to secrete enzyme-rich juices into the small intestine.

 L cells are a type of enteroendocrine cell in the gastrointestinal tract that produce gut hormones, primarily glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which regulate appetite, gut motility, and insulin secretion. L cells play a key role in the gut-brain axis by sensing food and signaling to the brain to promote feelings of fullness and slow digestion.

GLP-1: Stimulates insulin release, decreases gastric emptying, and increases satiation.

GLP-2: Has effects on gut motility and potentially other aspects of intestinal function.

 Peptide YY (PYY): Slows gastrointestinal motility and reduces food intake.

  What is the difference between loneliness and solitude?

When our body is Nutrient deficient specially after a minimum of 18 hour fast then MTOR level goes down. When MTOR level goes down, autophagy begins. And what causes autophagy to turn off? Frequent eating especially proteins.

 If a person does not drink alcohol, doesn’t take sugar, doesn’t take Protein Shakes in the form of branch chain amino acid and even then if this person has High fatty liver then it indicates that this person has Leaky Gut. And because of this leaky gut, fats get deposited into the liver through the portal vein.

Fibres are polysaccharides. The Mucin layer in our gut which is the innermost layer in the gut is also polysaccharides. So if we don’t eat fibre, the bacteria in the gut will feed on Mucin layer and it will lead to Leaky gut. Leaky Gut causes inflammation in the gut, inflammation in the liver, inflammation in the heart and inflammation in the brain. These ultimately lead to fatty liver disease, stroke in the brain, Alzheimer’s disease or heart attack. That is why SIBO, small intestinal bacterial growth is so dangerous. It indicates that the bad bacteria’s which must be in the colon have now moved to small intestine and slowly chewing on the Mucin layer leading to leaky gut.

 At least 50% of the people who are obese are suffering from SIBO.

 All cholesterol is not bad. Large and buoyant LDL are not bad. It’s the damaged LDL i. e. small dense LDL which is the reason for heart attack. What causes small dense LDL which is the reason for heart attacks? First reason is high insulin & high blood glucose i. e. hyperglycemia which leads to high triglyceride, low HDL & finally small and dense LDL. Second reason is Omega 6 fatty acid. Third reason is advanced glycation products which are being heated at a very high temperature. Fourth reason is Lipo polysaccharides LPS, which is dead bacterial wall products. LPS gets into the blood through leaky gut. 5th reason is toxins specially myco toxins.

  Lifestyle induced autophagy clears off extra skin easily and thus help to stop loosening of the skin.

  Fasting helps converting white fat into brown fat. White fat has got very few mitochondria where as brown fat has got lot more mitochondria.

 Benefits of fasting or time restricted eating or intermittent fasting or yogic lifestyle over calories restriction is more growth hormones, more stem cells mobilization, autophagy.

The reason for plaque formation in the heart is basically faty liver and the reason for fatty liver can be alcohol, high insulin, high sugar intake, high carb diet, processed foods, high BCAA intake, hepatitis, frequent eating, less fiber intake, leaky gut, portal vein, lipo polysaccharides LPS entering into blood stream causing fatty liver and then leading to plaque formation in the heart.

 During fasting one can take multivitamins, fish oil, vitamin K 2, Vitamin D3, magnesium, tryptophan which is the precursor of Serotonin.

Resistant starch is anti inflammatory. Gets absorbed by bacteria present in colon, not before.

  Less leaky gut & strong vagal tone results in less metabolic endotoximea. How to hack Vagus Nerve and fix the Gut?
High Omega 3 activates vagus nerve

Activated vagus nerve has good command over 1) bowel movement, 2) good gut bacteria in small intestine,3) restricting bad gut bacteria in the colon, 4) balancing inflammation, constipation, diarrhoea, Gall bladder contractions, lungs, heart, kidneys, 5) lowers blood pressure

Vagus nerve is your software

  Eat natural, nutrients dense real food……not highly processed survival food.

Good amount of serotonin leads to good amount of melatonin, which leads to higher numbers of mitochondria and mitochondrial function.

Insulin is a growth factor which promotes smooth muscle proliferation, vasoconstriction, nitric oxide depletion, promotes coronary artery disease, hypertension, obesity, fatty liver, mental fog.

 Prepare a dinner which causes less insulin spike. The nutrition is divided into storage nutrition and current available nutrition. Because of  high insulin most of the food goes into storage and very less into current available nutrition. That is why we become nutrient depleted and deficient. And second option is with less insulin we store  fat in the brown fat cells which remain  under the chest and contains a lot of Mitochondria. And because of lots of Mitochondria, energy which has been stored in the brown fat cells is utilised in a very efficient way by the body.

  Get more and more carbon dioxide out of your body and this will lead to higher PH in the body.  This leads to less acidity in the body. Deep diaphragmatic breathing is a process to achieve this without working very hard or doing rigorous exercise. Only through diaphragmatic breathing you can stimulate first your sympathetic nervous system and then parasympathetic nervous system. This will give you a great biological, metabolical, physiological, psychological & emotional health.

In a calorie deficit diet we lose muscles, important nutrients and micronutrients along with fat. But during fasting we lose fat.

Lipo polysaccharides which are cell wall of Dead bacteria. They get into the blood and reach the liver, get absorbed by lipoprotein i. e. large buoyant LDL. As these LPS cannot be accommodated in the large buoyant LDL, cholesterol has to go out to accommodate LPS. Thus these large buoyant LDL gets converted into small dense LDL, which is the root cause for most  chronic lifestyle diseases. Now these small dense LDL gets deposited in the coronary arteries, gets easily oxidized. And easily recognized by immune system as foreign invaders. Then taken up by macrophages, become foam cells. Then get deposited in the endothelium blood vessels leading to atherosclerosis.

According to advance lipid panel, Large buoyant LDL gets converted into damaged small dense LDL by 3 ways and patterns. First by LPS pattern. Second by sugar through Glycation. Third by Omega 6 fatty acids.

  Damaged, deranged, bad, oxidised small and dense LDL is a direct indication of high inflammation. High CRP level also indicates high inflammation

 Human beings are in constant symbiotic relationship with the bacteria. 4 million genes of the bacteria are living inside us. These are more important than the 21000 genes that we carry. More than 50% of the micro nutrients are released by the bacteria in our body.

 If we remain in sympathetic nervous system all the time that is if sympathetic never system is active most of the time then we make more blood clots. Because platelets get jittery and become very sticky. Thus making blood very thick and sticky. That is why we need to know how to hack the Parasympathetic nervous system which basically heals the body.

Mucin layer is quite thick in large intestine  but  half in thickness in small intestine. So we need to protect the Mucin layer in small intestine with the help of right food and right lifestyle.

Methionine and choline are essential to prevent non alcohol fatty liver disease,NAFLD. Deficiency of Methionine and Choline causes nafld. Choline is essential to get the fat out from liver. Methionine and Choline are very very less in processed food.

Glutathione needs methionine.

Tryptophan is essential to turn off Amygdala. Tryptophan is the precursor of serotonin.

The two Pathways for insulin for fats deposition first is through glute 4 glucose and second is lipoprotein lipase for fat.

Liver fat is caused by alcohol, sugar and branched chain amino acids lucine, isolucine, valine.

 High amount of cortisol and insulin turns preadipocytes to grow into fat cells. Preadipocytes are like spare tires without air which turns into fully grown fat cells in the presence of high insulin and cortisol.

2008 Podircal mouse experiment.

Acanthosis nigricans.

Fructose does not get converted into glycogen. Glucose gets converted into glycogen. So Fructose first gets converted into pyruvate goes to mitochondria, mitochondria gets overwhelmed. So send them back then it get converted into citrate then acetyl coA, then into fatty acid  and finally into VLDL/triglyceride. Which either goes out as serum triglyceride or stays in the liver as lipid droplets in the liver and finally give rise to fatty liver. Fatty liver gives rise  to Insulin resistance and ultimately metabolic disorders.

 Blood brain barrier.

Brain metabolism and mitochondrial dysfunction.

Glutamate and GABA neurotoxicity. Processed  food and Fructose inhibits GABA action. Because fructose inhibits glutamine synthase.

Fructose adversely impacts the function of Sirtuin. Thus impacting metabolic function adversely.

Glucose activates 2 enzymes AMP Kinase and HADH whereas fructose has an absolutely opposite effect.

 Fructose inhibits 3 enzymes AMP Kinase ACADL and CPT 1.

AMP Kinase is the master key master regulator. Fructose decreases  AMP Kinase. With the decrease of AMP Kinase mitochondrial function decreases leading to metabolic dysfunction and brain dysfunction.

Because of fatty liver and metabolic dysfunction,  tryptophan is not able to convert into serotonin leading to brain dysfunction.

Ultra processed foods cause insulin resistance, which is the driver of depression through brain derived neurotrophic factor NDRF. Leptin is a neurotrophic factor.

 Insulin blocks leptin and triglycerides block leptin signaling the brain. Hyperinsulinemia causes leptin resistance.

  Exercise increases BDNF which leads to improved brain function and mental function, leading to improvement in depression.

Lack of serotonin decreases BDNF, lack of BDNF causes memory and cognitive decline. Ageing decreases BDNF.

Fructose has an adverse effect on the limbic brain, brain growth and human behaviour ; alters neuronal function ; initiates and aggravates many psychiatric diseases.

 Higher insulin causes reduced Hippocampus with metabolic dysfunction, reduced pre frontal cortical function in adolescents.

Omega 3 fatty acid lowers C reactive protein(a key marker to measure inflammation), thus lowering inflammation.

 A higher amount of the bacteria Akkermansia in the gut provides better sugar control, insulin control, obesity control. Akkermansia reduces insulin spike and insulin sensitivity. Akkermansia produces P9 which helps in producing more and more GLP1. Akkermansia reduces inflammation by improving the gut lining and fixing the leaky gut. Akkermansia converts mucus into short chain fatty acids and thus helping in fat metabolism. Akkermansia cannot survive in oxygen rich environment.

Fixing the liver by lowering inflammation by reducing the formation of reactive oxygen species in the liver.

Having Metabolic Syndrome is like losing 15 – 20 years of our lives.

 Glucose causes micro vascular diseases where as insulin causes macro vascular diseases. Glucose causes small vessels to be dysfunctional and causes endothelial cell dysfunction i. e. it causes small cell vessels to constrict. It interferes with nitric oxide function ( relaxing the blood vessels ) and  it also interferes with the blood flow to the organs. Thus causing high blood pressure, retinopathy, neuropathy, nephropathy.

Insulin causes cell growth as insulin is a growth factor. Insulin causes vascular smooth muscle growth e. g. growth of new coronary arteries. Insulin causes glandular growth also. So it is one of the primary drivers of dementia, heart diseases and cancer. So regulation of blood glucose as well as insulin both are very important. Not only the blood glucose.

We need low dopamine, low cortisol and high serotonin.

Multi-tasking, distraction, dissipation or dissipated state of the mind results in higher cortisol. Sleep, mindfulness and exercise lowers cortisol.

 Higher tryptophan which is one of the rarest amino acid produces higher serotonin. Tryptophan is a precursor to serotonin. Fructose lowers serotonin.

Fasting produces stem cells.

Bone marrow is the reservoir of stem cells.

 Fasting produces ketones after 12 hours in the liver.

Fasting elevates production of growth hormones and brain derived neurotrophic factor.

Fasting elevates production of growth hormones and brain derived neurotrophic factor.

After rigorous exercise and then rest and then again starting a rigorous exercise like we do in HIIT high intensity interval training, we clear the reactive oxygen species during the rest period. This enhances metabolical functions.

Reactive oxygen species produced by mitochondria.

  If you eat a lot of protein, it activates the hormone peptide YY which tells the system to stop eating.

If you eat a lot of dietary fat, it activates the hormone Cholecystokinin which tells the system to stop eating.

All the metabolic diseases or metabolic syndrome or metabolic dysfunctions are basically the problem of Hunger. We are hungry even after having food. We feel hungry even after having food. We don’t get satiety from the food. Root cause is 1) mitochondrial dysfunction and 2) hyperinsulinemia or insulin resistance  3) Leptin resistance

 When insulin is high the fat gets blocked because the body can use only glucose when insulin is high. The body cannot use fat as energy in the presence of high insulin. The body can only store fat in the presence of high insulin because the fat storing switch is on. Fat burning switch will only get on when insulin is low.

Sirtuin, the longevity protein along with AMP Kinase protects the body from aging during autophagy.

Protein leverage effect….Protein intake is the key. If you want to lose fat, if you want to feel satiated, if you want to maintain your metabolism high….. If your protein requirement doesn’t meet, your hunger will not be satisfied…… You will feel hungry all the time….. You will start loosing your muscle rather than loosing the fat….. Carbs and fat are our fuel sources….. Loosing muscles lowers metabolism. . . . Lower metabolism increases fat storage capacity, a perfect recipe for rebounding fat gain…. If you loose muscle mass, your resting metabolic rate goes down because body is running on a fewer power plants….

Ectopic Fat.

Chronically elevated insulin

What is the difference between a 1500 calorie food which has been eaten after a long hour of fasting and the same 1500 calorie food after 4 or 5 hours of eating food earlier. When you eat after fasting, amount of insulin requirement is less. And fat deposition takes place in the brown fat, which has got more mitochondria. This results in better utilisation of physiological energy. So this 1500 calorie food doesn’t get deposited in the form of liver fat or visceral fat. While in the other case it gets deposited as ectopic fat. Fasting converts white fat into brown fat. More mitochondria in brown fat helps burning of food even while resting.

Biggest addiction in this world is the addiction of sugar and carbohydrates. Sugar & carbohydrates are the root cause of modern chronic Lifestyle diseases.

  Best food according to biology is beta hydroxy butyric acid. Perfect food for mitochondria and thus for athletes.

Insulin and satiety hormones like peptide YY, Cholecystokinin, GLP 1, GIP.

Varieties of switches in our bodies: