You are not alone!
TFM’s Megan Ramos offers tips to get through COVID-19 self-isolation
How to fast during stressful times
Stay strong, stay healthy, and stay the course!
TFM Reading List
Go behind the scenes with Dr. Fung, Megan Ramos and Eve Mayer for their new book: Life in the Fasting Lane
Resistance is Not Futile
Coach Larry Diamond on resistance exercise and its benefits.
Resistance exercise has many life-enhancing and healthy aging benefits. (Remember that it’s important to consult your medical team when changing exercise routines and to put safety first. And be sure to do any exercise at an appropriate level that benefits you.)
More and more research is confirming that humans can put on lean muscle mass at any age – and that lean muscle is critical for healthy aging. Grip strength, the amount of push-ups you can do, and your ability to run a mile highly correlate with longevity. The great news is that building muscle is easier than most people think. Especially if you’re eating a real food, low-carb diet and incorporating fasting. This will raise human growth hormone levels in most.
So, let’s look at a few simple ways to add resistance training to your life.
One is body weight exercises.Planking, squats, push-ups, lunges and pull-ups are types of resistance exercise. You are loading your muscles with each exercise and asking them to do work. I would suggest starting them in a progression. On YouTube look up Mark Sisson Primal Essential Movements. Also look up Jerry Teixeira. Both show how to do these movements in a progressive way as you get stronger. Start with the beginner suggestions if any are new to you.
Another great tool can be found in a quality resistance band. These can be kept at home, work and when traveling. There are many good YouTube videos on using them safely. Resistance exercise can help insulin sensitivity and body fat loss. It is a great synergy to your healthy diet and fasting regime.
So, remember: resistance is not futile! And it’s possible to get a great workout with very little space or gear – which is especially helpful right now.
Insulin Resistance and Infertility
As coach Nadia Pateguana points out: It’s an issue for men, too.
If you have PCOS (Polycystic Ovary Syndrome), you may have already made the connection between insulin resistance and reproductive concerns. PCOS is the most common endocrine condition in women during their reproductive years.
Not only is it a common condition, it is debilitating and very serious. Dr. Jason Fung and I have written a book called The PCOS Plan that comes out in April 2020, because this is truly a condition we believe can, and needs to be seriously addressed.
Maybe you don’t have PCOS (or you aren’t even a woman) but are still struggling with fertility and reproduction. Can Intermittent Fasting (and Real Food) still help you have a baby even if you don’t have PCOS? Yes, it absolutely can!
We now know, in part because of PCOS, that insulin is a powerful hormone with reproductive functions. What this means is that if you have insulin resistance and/or hyperinsulinemia, your reproduction may be impaired, Even if you don’t have PCOS, and even if you’re not a woman.
With obesity, diabetes, fatty liver, PCOS and all other Insulin Resistant conditions on the rise, it’s no shocker that infertility is, too. Yes, rates of infertility have gone up in part because people are trying to conceive later in life, but this also coincides with the fact that your insulin resistance also tends to rise as you age. (Unless you eat real food and intermittently fast, that is!).
I’m reminded of the story of a woman I know who struggled to get pregnant in her 30s, went through many fertility treatments with her first two pregnancies, yet “miraculously” conceived at 42 years old with her third child, in the very first month of trying. (Or not trying, I should say.) Did her fertility improve in her 40s? Possibly. But her insulin status certainly did.
I truly enjoyed listening to Dr. Priyanka Wali’s talks on Insulin Resistance and sexual health, particularly when it comes to men’s health. We often focus a lot on women and overlook the role of lowering insulin in men for reproductive health (including libido and sperm quality).
We have much anecdotal evidence and hear many stories of people who struggled with fertility in their 20s and 30s but, after finding IF and LC, successfully conceived. We now know that this is because of IF and LC’s ability to lower insulin to a more adequate level.
You need insulin, of course, but too much of something is never a good thing, and this old saying holds true here too!
Trying to keep fit?
Try a remote workout
These really are unprecedented times for many. But, the upside is that people and companies will rise to the challenge. The norm changes and we look for different and better ways to solve problems.
One of these companies that we recently came across is STRONG. It’s offering virtual options for both one-on-one training with a qualified trainer/coach as well as virtual consultations with clinicians. The goal is to find the right solution for you so you can stay active and stay pain-free during this time of transition. Training sessions range in options from 1:1 to 4:1 while virtual clinical assessments are always 1:1. Free daily workout options are also available through Zoom and Facebook live.