Intermittent Fasting | 5 Ways to Accelerate Your Fast | Fasting Tips -Thomas DeLauer
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Intermittent Fasting | 5 Ways to Accelerate Your Fast | Fasting Tips -Thomas DeLauer…
HIIT Cardio to Spike Adrenaline:
A study published in the journal Amino Acids had 12 healthy men complete a resting control trial and a trial consisting of ten 6 seconds cycle ergometer sprints interspersed with 30 seconds recovery, in randomized order found that with sprinting, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting. The significant catecholamine response to HIIE is in contrast to moderate, steady state aerobic exercise resulted in small increases in epinephrine and norepinephrine. With each sprint in a HIIT program, there was more and more release of norepinephrine and epinephrine. While HIIT creates a robust catecholamine release (epinephrine and norepinephrine), regular aerobic exercise causes a small increase in epinephrine and norepinephrine release. As we know, these stress hormones are known to drive lipolysis, and epinephrine in particular drives release of fat from muscle and subcutaneous fat (the fat beneath your skin). In fact, there are more adrenaline receptors in the abdomen than the subcutaneous fat, suggesting that HIIT may be particularly good at getting rid of abdominal fat.
Higher Protein Intake & Thermic Effect:
TEF, or the thermic effect of food, is basically the energy expended by the human body to process food – it’s also known as specific dynamic action (SDA) or dietary induced thermogenesis (DIT). The thermic effect of food can vary quite substantially, but protein is actually the hardest food for your body to process and utilize. While carbs are made up of simple sugars, which break down relatively quickly, proteins are much more complex molecules. The process of dismantling these chemical bonds and reducing the proteins to their component amino acids takes longer, so protein foods take longer to digest. Therefore, your body wastes around 20% of the calories in protein in its processing and the release of heat. Pepsin is the active protein-digesting enzyme of the stomach – when pepsin acts on the protein molecule, it breaks the bonds that hold the protein molecule together, called peptide bonds. Since we know that the prefix ‘poly’ means ‘many,’ a polypeptide is many amino acid units joined together. These polypeptides then move into your small intestine, where digestion will be completed by additional enzymes. In the small intestine, pancreatic enzymes that we previously learned about, called trypsin, chymotrypsin, and carboxypeptidase, go to work breaking down the polypeptides. These enzymes enter the duodenum via the pancreatic duct and these pancreatic enzymes are helped by the brush border enzymes. Brush border enzymes are special enzymes found on the microvilli of the small intestine that complete digestion. The peptide bonds holding the polypeptides together continue to be hydrolyzed, or broken down, and result in smaller units called peptides.
Fasting Teas (Green Tea) – EGCG & Autophagy:
A study in the journal PLoS One found that EGCG increases hepatic autophagy by promoting the formation of autophagosomes and by stimulating autophagic flux in hepatic cells. EGCG increases phosphorylation of AMPK, one of the major regulators of autophagy. Also observed that lipid droplet within autophagosomes and autolysosomes and increased lipid clearance by EGCG.
ACV – Enhanced Fat Loss:
The main mechanism by which acetic acid intake suppresses body fat accumulation is believed to be due to the up-regulation of fatty acid oxidation. In one study, researchers analyzed for SREBP-1, an enzyme that regulates gene expression of lipogenic (fat manufacturing) enzymes and PPARalpha, a gene that regulates fatty acid oxidation, in the liver, where almost all acetate in the portal circulation is metabolized. Researchers found that PPARalpha gene expression in both the high and low-dose groups was significantly up-regulated. Uncoupling protein 2 (UCP2), which plays a role in thermogenesis (metabolizing fats to produce heat) was also elevated
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