In the Oura Ring app review, we screen record JJ’s Oura Ring app and dive deep into his own personal data. Is this smart ring the best wearable tech for HRV (heart rate variability), sleep tracking & beyond? How do we determine Oura Ring ring size? All of this and more is contained in this in-depth 2020 Oura Ring review interview with JJ Ruescas the DevOp Evangelist and Biohacker in Training.

TABLE OF CONTENTS

• Intro – Preface to Interview – 00:00
• Part 1: Introducing JJ – 01:55
• Part 2: Discovering the Oura Ring – 02:35
• Part 3: Story – Oura Ring Brotherhood- 04:17
• Part 4: The Most Accurate Tracking Device & Why – 04:48
• Part 5: Why JJ Uses Both Fitbit & Oura Ring – 05:59
• Part 6: What Drew You Toward Oura Ring? Satisfied? – 06:41
• Part 7: Fashionable, Discreet & Quality Tracking – 08:21
• Part 8: Takes Off Ring and Displays – 08:36
• Part 9: When NOT To Wear Oura Ring – 09:14
• Part 10: Weight Fluctuation & Finger Size – 10:23
• Part 11: Determining Oura Ring Ring Size – 11:09
• Part 12: Are Oura Rings Uniform Across All Rings? – 11:21
• Part 13: What Would You Improve About Oura Ring? – 12:42
• Part 14: UCSF Research with Oura Ring for COVID-19 Detection – 14:35
• Part 15: Worth Upgrading to Oura Ring 2? – 16:02
• Part 16: Oura Ring 3 Development Team; What New Features? – 16:56
• Part 17: Oura Ring for Biofeedback, Objectivity & Self-Awareness – 18:46
• Part 18: What Do Use Oura Ring For Predominately? – 20:29

OURA RING APP REVIEW

• Part 19: Oura Ring App Review & Demo With JJ’s Actual Data – 22:14
• Part 20: Brief Discussion of Sleep Chronotypes & Sleep Timing – 23:00
• Part 21: Oura Ring “Readiness” & Contributors – 23:35
• Part 22: JJ’s Low Resting Heart Rate & Wim Hof Breathing – 23:53
• Part23: Importance & Explanation of Heart Rate Variability (HRV) – 24:54
• Part 24: More Oura Ring Tracked Metrics Explained – 25:55
• Part 25: How to Achieve a “Hammock” Resting Heart Rate – 26:16
• Part 26: What To Do If You Want More Info or Explanation? – 27:05
• Part 27: “Sleep” Metrics Discussed – 25:55 Part 28: Micro-Awakenings & Sleep Movement – 29:04
• Part 29: “Activity” Metrics Discussed – 29:44
• Part 30: Limitations – Things Oura Ring Can’t Track – 30:30
• Part 31: Explaining the Wim Hof Method (breathwork) – 31:07
• Part 32: Using “Take a Moment” to Capture Wim Hof Effects- 31:35
• Part 33: “Body Status” | Wim Hof on HRV, BPM, RHR, Skin Temp – 34:39
• Part 34: Also View Data on Your Desktop – 36:43
• Part 35: “Bedtime” Tracking (and naps as well) – 37:05
• Part 36: Oura Ring – Greater Awareness to Activity While Traveling? – 38:06
• Conclusion – Closing Remarks – Visit JJRuescas.blog – 38:56

The Power of When by Dr. Michael Breus: https://amzn.to/2YLPh0q

Connect With JJ

The post Oura Ring Review 2020 | Interview w/ Oura Ring App Review appeared first on Doctor Scott Health Blog.

Some may be surprised to know that Tom’s natural toothpaste was NOT selected as a top 4 natural toothpaste as it contains harmful ingredients including SLS (sodium lauryl sulfate), a detergent and tissue irritant.

The Contenders

Our top 4 contenders were JASON Sea Fresh Deep Sea Spearmint natural toothpaste, Earthpaste Lemon Twist natural toothpaste, Uncle Harry’s Fluoride Free natural toothpaste and Desert Essence Tea Tree Oil and Neem natural toothpaste.

The Final Shootout Video – Comparison and Volunteer Reviews

Make sure you watch the video presentation of our in depth review, comparison and final selection.

Our Winner

WINNER – Surprisingly, as a lesser known brand and with quirky properties, Uncle Harry’s natural toothpaste was our chosen winner by a landslide. However, be sure to watch the video for some interesting reviews and facts about this toothpaste and the rest of the bunch.

Ingredient Comparison Chart & Info Graphic

To download a PDF version of the Natural Toothpaste Shootout comparison chart and info graphic click here.

The post The Best Natural Toothpaste – Top 4 Brands Compared & Reviewed appeared first on Doctor Scott Health Blog.

Goal #1 Accomplished! – From 185 to 195 lbs – Very slight bump in body fat but nearly a 10 lb gain of solid muscle in just over a month. Sorry I couldn’t find a recent “before pic” at 185 lbs, however, finding an old pic from 2013 took me down memory lane and prompted me to write the second part of this post, which you’ll probably find more meaningful.

You ready for things to get real? I’m going to get a little vulnerable and share a part of my life many of you don’t know about (in vague terms of course…can’t get too real now). So I hope you can appreciate the space I’m sharing from.

So, if you think there is a change in my body from 2013 to now, I doubt you would be able to fathom the mental, emotional and spiritual change I’ve experienced within that same time frame.

Rewind to early 2013. An odd, synchronistic culmination of powerfully positive and negative events precipitated my departure from Washington State and destination for Nashville, TN. When I took that photo from October 2013 I was in L.A. and my world had already descended into an unrecognizable, topsy-turvy mess. My grand adventure and pursuit of a dream was suddenly morphing into a terrible nightmare.

Just when I thought I was at the bottom and ready to limp back home to Washington, an ungodly sequence of personal tragedies hit, one after the other, shattering my world into a million pieces… the two most profound being the destruction of my hard-earned foundation I had built for my future, as well as unexpectedly losing one of my most loved and cherished friends to an eating disorder. ‘

So from ground zero, I began the process of slowly picking myself back up. I trudged and pushed through some very dark places. Many of us have. And while I would NEVER want to experience those dark places again… I would never trade them in for sunnier days.

Finding our light while pushing through the darkness forges this sort of visceral, immutable strength in us. I have found that my struggle and suffering has developed my compassion, wisdom, humility, strength of character, will, perseverance, resourcefulness, tenacity and most importantly, my humanity. From the crucible we are forged anew in greater purity and strength.

I just wanted to write something about the strength, beauty and resiliency of the human spirit. Even when life seems to only want to extinguish you; when it bears down on you with such a crushing force you wish you would die; when everything around you is crumbling and going wrong; you will never be given more than you can handle. The human spirit is unconquerable. You will persevere.

On the flip side of that coin, when you make it through that rough passage, life always extends the opportunity to transmute your pain, suffering and darkness into an immeasurable amount of strength and light. Polarity. Every coin has a flip side. Remember Newton’s Third Law of Motion – “For every action, there is an equal and opposite reaction.” I find this to be metaphysically true as well. As low as you dip you can propel yourself equally as high with the knowledge, strength and wisdom that can be cultivated from those experiences. That reminds me of one of my favorite quotes. It’s by Khalil Gibran.

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.”

I like to think of great leaders like Nelson Mandela who endured decades of unjust imprisonment only to emerge resolute in leading his country out of the dark history of apartheid – inevitably inspiring the world with his noble, courageous leadership and his tenacious, yet humble, spirit.

I believe our difficulties, tragedies and obstacles are not curses. God does not hate us. These are not punishments. This is the nature of our world. These difficult experiences are our teachers. Our lessons. They are the necessary catalysts for our personal evolution and our most profound growth. They are the breadcrumbs to the meaning in and of our lives. They are the tools, that when wielded correctly, can transform ordinary people into leaders and sources of inspiration. Whether that leadership and inspiration is in a small community or on the world stage, it is equally important and so very much needed in our world.

So with that, let me close with the wise perspective of an old Jewish proverb,

“I ask not for a lighter burden, but for broader shoulders.”

Thanks for reading.

The post Transformations – Inside and Out – 2013 to Now appeared first on Doctor Scott Health Blog.

As we get older it seems

It seems that every time I jot down a set of goals and set a plan in motion, life comes along and throws a monkey wrench in the works. Instead of staying mentally tough, adapting to new circumstances and honoring my commitments, it’s been WAY easier to make excuses and react with what my Grandpa Gomez would jokingly say, “Oh, mañana, mañana.” (Oh, tomorrow, tomorrow.)

The post Focus, Discipline & Consistency – 3 Things I’ve Been Missing appeared first on Doctor Scott Health Blog.

Natural Calm – A supplement I use and highly recommend.

Magnesium is an essential mineral that the body does not produce and therefore must be provided by the diet. What we could easily call the Magnesium Deficiency Epidemic is thought to stem from the Western diet’s preponderance for junk food and processed food which inherently strips away most of the nutrients that existed in the original, unprocessed, whole-food ingredients.

Many experts in the fields of nutrition and medicine will state that magnesium is the single most important micronutrient to human health and physiology. Magnesium seems to have a hand in nearly every physiological process within the body.

As you read this, your body is undergoing billions if not trillions of chemical reactions to produce a continual supply of enzymes needed to function properly. Magnesium plays a direct role in over 300 types of these reactions.

While calcium, potassium and sodium are responsible for firing off brain cells, and muscle contractions, its magnesium that allows a smooth transition back to a relaxed state. Without magnesium your brain cells fire too much causing anxiety, irritability, hostility, fatigue and insomnia.

At the same time, without magnesium, your muscles find it difficult to release themselves fully and go back to a resting state. This can contribute to tight muscles, muscle soreness, cramps and muscles twitches.

Magnesium also plays a critical role in human energy production, metabolism, immune function, bone formation and destruction, nueurotransmission and is essential for proper heart and cardiovascular system function.

3 Main causes of magnesium deficiency

1) Stress
2) Diuretics (coffee, caffeine, energy drinks, alcohol, blood pressure meds)
3) Sugar (refined carbohydrates)

Symptoms of magnesium deficiency

Mental

Physical

Physiological

The post You Need More Magnesium! The Magnesium Deficiency Epidemic appeared first on Doctor Scott Health Blog.

Important questions

What’s the best fish oil supplement available? Why is it superior? What’s are important things to look for when choosing a fish oil? What health benefits can I expect from a good fish oil?

We will set out to tackle these questions in this article.

The first time I gave fish oil a chance I wasn’t impressed with the results

Several years ago I heard a lot of good things about fish oil and omega-3 fatty acids. After doing some research about the benefits, I decided I’d fork over some hard-earned dough and buy myself some.

I went to the grocery store and bought some cheap fish oil. I needed to take 3 big capsules to get the effective dose. I burped up a fishy taste routinely and I didn’t feel a difference.

I quit taking fish oil and decided it was a worthless supplement for me.

I gave fish oil a second chance

Luckily, I decided to try fish oil again. This time I would try to buy the best product I could find.

I went to Super Supplements in my home town and MorEPA Platinum caught my eye. I was impressed with the science I read on the box. I asked a girl who worked there (not telling her what brand I was looking at) what brand seemed to work best for people.

She said MorEPA Platinum.

I bought my first bottle of MorEPA Platinum

I was impressed and despite the more expensive price at around $20 a bottle, I said what the heck and gave it a shot.

I’m glad I did.

At the time I was working as a pharmacist at a high volume retail pharmacy with some challenging patients. The pressure and stress-load could be pretty unforgiving.

The first day I took this fish oil supplement I couldn’t believe the difference.

At some point I realized that I should be feeling overwhelmed… but oddly, I wasn’t.

It’s like all the stress and pressure was sitting below me as I watched them above on a pedestal. With this new perspective I could navigate difficult terrain without losing my sanity.

This stuff was great.

My review of MorEPA Platinum

What to look for in a fish oil supplement

Therapeutic dose of DHA and EPA in a single capsule

DHA and EPA are specific omega-3 fatty acids found in fish oil that have been researched to produce the most therapeutic outcomes in people. You want a supplement that can supply you around 500 mg of EPA and 200 mg of DHA. A “therapeutic dose” is the dose or amount it takes to produce the desired health benefits from the supplement. Its convenient to have this therapeutic dose in one capsule.

Minimal fillers

You want a brand that has minimal fillers. Many brands have capsules that contain more than 60% saturated fat and other fillers. Extra purity also means you get more in a smaller space… which means you have to take less pills to get the same effect as many less potent pills.

Superior extraction techniques

Many fish oil companies use distillation extraction techniques that require high heat that can damage, denature and oxidize fish oil. Oxidized fish oil is not only useless to the body it can be very disruptive. This can also cause the fish oil to go rancid faster.

Other extraction methods use industrial solvents such as hexane and acetone to separate the oil from its source. Residue from these solvents can be left over from the extraction process. Needless to say its not healthy to consume these. Using these chemicals can also eventually lead to runoff into the environment. Extraction using these solvents is not considered a “Green” practice.

Supercritical carbon dioxide extraction appears to be the best and safest extraction technique that results in the purest, least adulterated fish oil.[1, 2]`

Minimal contaminates

With worries and concerns over mercury in fish (most companies source from anchovies, mackerel and tuna), dioxin and PCBs that are common among less than superior fish oil products, it’s important to do your research on the company and product you choose to buy from.

No fishy burps

Many fish oil supplements not only tend to cause you to burp… they cause you to burp a less than pleasant fish taste. Don’t want to take one of those before a date or night out.

Some companies have added natural flavoring, usually lemon or orange, so that if you burp it is a pleasant citrus taste.

Addition of vitamin D

Vitamin D, also known as the sunshine vitamin, is something our society seems to be becoming more and more deficient of. Vitamin D enhances absorption of many important trace minerals and has  a big impact on mood, brain health, immune system and many other health components. High dose vitamin D is used as an adjunct treatment to alleviate symptoms of depression and seasonal affective disorder (SAD).

Both fish oil and vitamin D are fat soluble and extremely effective and promoting optimal brain health and to aid in other important body functions.

Adding vitamin D is not crucial but an added bonus.

Works best for you and your body

Great products will be work for many but not everyone. Everyone responds to things differently based on unique physiology and genetics.

Find what works for you and stick with it.

Meeting the criteria

MorEPA meets all of the criteria above (the last one being subjective for me). MorEPA Platinum is the only company that uses patented carbon dioxide extraction.

Even high-quality companies like Nordic Naturals use distillation with higher heats. Nordic Natural has a really great informational pdf called Distilling Fact From Fiction: Fish Oil Manufacturing Clarifed. It’s really interesting if you’re into the science side of things or just interested in the way things work.

Also check out the MorEPA Platinum/Minami Nutrition website.

 Health benefits and conditions treated by fish oil

About Minami Nutrition

Minami Nutrition actually partnered with Garden of Life brand to market it. Garden of Life is known for an array of excellent supplement products.

Brian Ray, President of Garden of Life was excited about partnering up with this cutting-edge fish oil company and had this to say,

“Minami is truly special in a very crowded fish oil category. The products deliver among the highest concentrations of meaningful Omega-3’s – which means more beneficial Omega-3 in smaller and less pills – and their oil has among the lowest amount of saturated fat or fillers available. Minami does this by being the first company to provide 100% Supercritically Distilled Omega-3 fatty acids on the market. On top of all of that, Minami is truly a premium fish oil offered at surprisingly affordable prices.” 

The bottom line… it works

MorEPA Platinum works for me. I’ve recommended it to friends, family and patients with much success.

Fish oil, and a quality one such as this, is a supplement that I consider indispensable for me.

I switched over to Nordic Naturals at one point after being referred to it numerous times.

I didn’t notice much of an effect. After the 30 day supply of Nordic Naturals fish oil was gone I switched back to MorEPA.

Once again, I immediately felt the difference. My optimized brain with superior stress management ability was back.

Amazing stuff.

In my book MorEPA Platinum is the best hands down

I really think a quality fish oil supplement will be one of the best investments you make in your health.

I highly recommend this brand.

Everyone who I’ve recommended it too has had nothing but fantastic things to say about it as well.

Sometimes supplement stores will have these manufacturer coupons for this particular brand for $2.oo to $3.o0 off but even then its a bit more expensive than buying it online.

The post Best Fish Oil Supplement – MorEPA Platinum Review appeared first on Doctor Scott Health Blog.

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The 16:8 Intermittent Fasting celebrity poster child… or err, man. Hugh Jackman got jacked (and ripped out of his mind) for his role as X-Men character Wolverine using 16:8 intermittent fasting and carb cycling

Is intermittent fasting just another diet fad or actually something worth trying?

There are so many different types of diets and supplements constantly being thrown around on TV, blasted on the internet and popping out of grocery store magazines. It’s hard to know what is simply hollow hype and what could potentially change your life for the better.

Intermittent fasting has been gaining more and more publicity these days. You might be thinking, “What health benefits could possibly offset the gnawing agony of hunger pangs? Isn’t fasting starving yourself?”

Well as it turns out, there are actually quite a bit of impressive health benefits that result from intermittent fasting (IF for short) that have turned my head and I think they’ll get your attention too. Aside from these benefits there is a form of intermittent fasting known as 16:8 Intermittent Fasting that is fairly easy to keep to and hunger is rarely a problem.

There are of course challenges, drawbacks and people it simply won’t work for. I’m here to try and give you a balanced view of the landscape.

Fasting Basics

Fasting is most commonly intended to mean a period of time that one goes without food or nutrition. Caloric abstinence.

In water fasting, water is the only substance that is permitted to enter the body. Juice fasting is not a true fast but entails allowing only juice to satisfy nutrition or hunger needs for the duration of the fast. If you are looking for meal plan that is delivered to your door then check out Nutrisystem Turbo 13 reviews by Skycube. An example of a modified juice fast in the Master Cleanse or Beyonce Lemon Detox Diet. Even greater aberrations than the juice fasts include “fasts” that limit you to eating only a small selection of specific foods. I think that calling these “fasts” is silly and would be more accurately termed “restricted diets.”

Everyone fasts. You fast for hours at a time as you sleep at night. You then wake up and break that fast with break-fast. Now, obviously, someone who says they are going to fast are intending to carry on this absence of food for quite a duration longer, which could range from 16 hours, to many days, to in some cases, a period of weeks.

Traditionally, people have most commonly fasted for religious or spiritual reasons, healing the body or for personal insight and mental clarity.

Fasting’s existence has been recorded for thousands of years and can be observed in numerous religions and cultures. As the “modern age,” as we know it, emerged and the field of science blossomed we began to challenge the wisdom of this practice.

Are the purported benefits of fasting just a bunch of made up nonsense created by old cultures full of foolish superstition or is there true wisdom in it? Is this challenging self-denial beneficial to our health and vitality or is it just one more dangerous, archaic practice that needs to be exposed and eliminated?

Thankfully, science has finally reached a certain maturity, enabling it to more competently investigate the matter empirically.

What is “intermittent” fasting? Are there different types?

Intermittent fasting (IF) is alternating between fasting and non-fasting on a consistent schedule.

Alternate-Day Intermittent Fasting

An example is alternate-day intermittent fasting and is theoretically supposed to be where the individual fasts for 24 hours and then resume regular diet for 24 hours.

I say theoretically because most people who practice alternate-day fasting end up fasting for 36 hours followed by 12 hours of eating. It ends up being lopsided because of the way sleeping hours interfere with the ideal 24/24 schedule. The BBC2 Horizon documentary Eat, Fast and Live Longer chronicles this form of fasting. You can watch below but I’ll warn you that it’s about an hour long.

5:2 Intermittent Fasting

Another form of intermittent fasting is where a person fasts two non-consecutive days a week. More simply put, the individual will fast for a period of 24 hours two times out of the week but there must be at least one day between the 24 hour fasting days. This is known as  5:2 intermittent fasting (5 days non-fasting, 2 days fasting).

16:8 Intermittent Fasting

Now comes my favorite form of intermittent fasting and one that I think truly has promise for not only its ability to create some remarkable health benefits and body transformations but, more importantly, for its long-term feasibility.

In this form of intermittent fasting the individual will fast for 16 hours followed by an eating window of 8 hours. So a good chunk (half, if you’re sleeping 8 hours) of the fasting will be accomplished while sleeping. This is most commonly referred to as 16:8 intermittent fasting and book The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!

The Benefits of 16:8 Intermittent Fasting

Anti-Aging – Studies have shown that fasting and intermittent fasting slows the aging process. This is believed to be caused by the benefits of autophagy.

Autophagy | Nature’s Fountain of Youth – Autophagy, if broken down, literally means to “eat oneself.” When you have reached a fasting state of around 12 to 16 hours your body’s energy requirements are no longer so labor intensive for digestion and nutrient assimilation. In each cell of your body are lysosomes which are ogranelles that act as a “clean-up crew” for damaged cells and unused proteins in each cell.

When in the fasted state, lysosomes begin seeking out comprised cells and damaged machinery and destroy them. Anything that’s compromised will be consumed and the proteins they were made from will be recycled to be used for other cell repairs and new cellular components.

Regular autophagy is critical to keep your body clean, well-maintained and optimized. It is believed that a consistent lack of autophagy is responsible for the accumulation of cell damage and aging. [1]

Better Sleep – Many people including our immaculate celebrity specimen above, Hugh Jackman, claim that they never slept better than while on a intermittent fasting regimen.

Brain Function | BDNF ↑ – What is BDNF? Brain-derived neurtrophic factor. It is a protein that supports our neurons (brain cells) and associated synapses as well as stimulating the growth of new neurons. It’s active in parts of the brain associated with learning, memory and higher thinking (hippocampus, cerbral cortex and basal forebrain). [2]

Mental clarity and increased cognitive performance is commonly reported with intermittent fasting practitioners.

Anti-inflammatory | IL-6, CRP & Homocystine ↓ – In one study intermittent fasting proved to decrease 3 of the most important biomarkers for inflammation, namely, interleukin-6, c-reactive protein and homocysteine. High levels of these biomarkers are associated with heart disease, artery inflammation and ischemic events (myocardial infarction, deep vein thrombosis, pulmonary embolism, transient ischemic attack).

Accelerated Fat Loss – Exercising during the fasting state increases fat loss compared to after a meal. [3] This has to do with stored glucose in your liver and muscle cells (glycogen) being depleted. Your body will preferentially liberate glycogen into glucose to be used as fuel for your workouts. When glycogen is used up (such as during fasting) your body begins to use fat stores to fuel your workout.

Human Growth Hormone (HGH) ↑ – Fasting and calorie restriction have been extensively studied and proven to increase human growth hormone. [4, 5] The secretion of HGH is thought to be an attempt for the body to maximize available glucose in the body (as it has a smaller supply than per usual). The thought is that intermittent fasting may be long enough to induce the elevated growth hormone levels cited in these fasting studies that will allow increased muscle mass when the individual refeeds and in conjunction with high stress-load weight or resistance training. I have a personal trainer in Denver, that really helps me push the limits.

Growth hormone is also known to increase lipolysis (fat loss), stimulate the immune system, support thyroid function, stimulate growth of internal organs including your brain and create strong bones through proper calcium utilization.

Insulin Sensitivity ↑ – Intermittent fasting has been shown to increase insulin sensitivity. With increased insulin sensitivity your body is able to utilize glucose to maintain, repair and build your body more efficiently. The opposite of increased insulin sensitivity is insulin resistance which is universal among diabetics. [6]

Caloric Restriction (CR) Alternative – Many people have switched to a form of diet called caloric restriction to slow the aging process. This is based on multiple studies that has shown that mice on a calorie restricted diet live significantly longer than mice fed a regular caloric intake. There is also some loose interpretations of the Okinawan population who have have had a lower calorie diet and have had a very long life expectancy and many centenarians (people 100 years old or better). However, their are conflicting studies on the benefits of calorie restriction. Some studies show that calorie restriction increases nutritional deficiencies, lowered immunity, fraility, depress and irritability. So maybe you live longer but you’re also miserable. Enter intermittent fasting.

Studies have shown that intermittent fasting provides all the benefits of calorie restriction diets but without any of these negatives. A recent study conducted also found intermittent fasting to be superior to calorie restriction in weight loss. [3]

Fasting Benefits Optimized – This has to be the easiest form of fasting. You get to eat every day, hunger usually isn’t an issue, you minimize the negatives (catabolic muscle breakdown, hunger and early fatigue) while getting most of the benefits of longer forms of fasting.

Weight Loss and 16:8 Intermittent Fasting

This is the new craze in weight loss. By simply minimizing your daily eating window to 8 hours you can not only melt away the pounds but also get better muscle tone.

The author of the 8 Hour Diet claims that you can basically gorge yourself during this 8 hour feeding window. However, although I would also say to eat as much as you like, I would admonish you to eat healthy foods, generally meaning whole foods that aren’t processed and/or pre-made inside a a box.

Gaining Muscle Mass with 16:8 Intermittent Fasting

As Hugh Jackman has illustrated, you can pack on muscle and apparently become cut like the razors edge simultaneously using this form of intermittent fasting.

Usually maximum muscle gain requires a high calorie bulking phase which also packs on extra body fat, which you then have to follow with a cutting phase to trim down. This protocol seems to have the best of both worlds. Something that most trainers say is impossible: gaining substantial lean mass without adding body fat. I think that you will have to eat like an absolute animal during your 8 hour window to do this and I don’t think it will work for everyone.

Skinny guys, or hard-gainers are probably wondering if this will work for them. I myself am a hard-gainer that rapidly loses lean muscle mass when even missing one meal, so I have my reservations on this as well. However, Hugh Jackman is naturally more of a slender body type. Before entering Hollywood with his major debut role as Wolverine, he was a 6’2 stick at 170 lbs. So, seeing this work for Hugh to such a remarkable extent is an exciting possibility for not only guys with higher body fat but also us “skinny,” hard-gainer types.

I think its definitely worth a shot. I myself will be trying it in the near future and perhaps follow up with an article sharing my experience.

What about potential drawbacks or negatives?

Hunger

Although hunger is reportedly not an issue for many people who begin using 16:8 intermittent fasting , a good amount of people will not be so lucky and may find themselves hungry quite often. If your body is not able to adapt and the hunger routinely causes a distraction in life, well-being and productivity than this diet isn’t your long term solution.

Eating Like a Ravenous Wildebeest

Having to eat all of your food in an 8 hour window so you’re nutritionally satisfied and not hungry during the fasting phase can require you to eat more than you’d like. You will have to spend a lot of time eating in a short frame of time. This might end up disrupting your day and you find it hard to strike a balance between getting things done and having to cozy up to the feeding trough.

Muscle Wasting in Skinny Guys

Some of the guys who are looking to gain muscle mass and are traditional hard-gainers may experience muscle wasting, especially if they aren’t able to eat upwards of 4 to 5,000 calories every day in that little 8 hour window.

Some guys have reported this and have not seen very good gains. One way to stop this is to supplement with a little BCAA (branch chain amino acids) during the fasting state. This will stop your body from wanting to tear down your muscle tissue to harvest those same amino acids. As long as you don’t exceed 50 calories your body will remain in the fasted state.

Conclusions on Intermittent Fasting

I don’t think intermittent fasting by itself is the end all of diets or regimens for optimal health but I think its a powerful tool that every person should experiment with to see what kind of benefits they experience from it and whether they can sustain the practice for a long period of time.

Combine intermittent fasting with a healthy nutrition plan to see the best results. You can eat more on this type of regimen so enjoy it and have your indulgences here and there but focus on quality whole foods as your primary dietary sources.

The science is there. Intermittent fasting isn’t an empty, hyped up fad. It may be a fad but it has merit and I think it will stick around longer than the usual suspects (South Beach Diet, etc).

A say, give it a shot! It might change your life.

The post Benefits of Intermittent Fasting appeared first on Doctor Scott Health Blog.

General water fasting benefits

Research on medical conditions treated with fasting

Arthritis – Fasting increases free-serum cortisol levels in rheumatoid arthritis patients which is crucial for the body to lower inflammation. [1]

Asthma – Water fasting has been known to reduce asthma symptoms. One study was conducted using water fasting and enterosorption (the removal of toxins through the gut using activated charcoal, clay or other toxin absorptive media) for bronchial asthma relief. [2 , 3]

Diabetes (Type 2) – A study showed improved metabolism control after a “supplemented fasting” period. They were only allowed 200 calories per day. Blood glucose was normalized, urine glucose was eliminated, their triglycerides went down by 65%, cholesterol by 28% and they increased their good HDL cholesterol by 14%. [4]

Cancer – It has been well documented that fasting during chemotherapy reduces side effects of medication and better responses are seen. Alternate day fasting was shown to be better at this than caloric restriction. [5]

Heart Disease – Studies show a strong correlation with heart health in patients that have undergone short (24-72 hours) but fairly regular water-only fasts. [6]

Irritable Bowel Syndrome – In one study 58 patients were separated into a control group receiving psychotherapy and pharmacotherapy (medication) and a fasting group which participated in water-only fasting for 10 days followed by 5 days of refeeding. The groups were retrospectively analyzed. The fasting group had an average of 7 out of 10 symptoms relieved while the control group only had an average of 3 symptoms relieved. The 7 symptoms improved were abdominal pain discomfort, abdominal distension, diarrhea, anorexia, nausea, anxiety and interference with life in general. [7]

Epilepsy / Neurological – It is now well known within the scientific community that many epileptic and other neuro patients respond extremely well to ketogenic diets. This where carbohydrates are kept at a minimum which causes your body to start using ketones instead of glucose as its primary energy source. Water-fasting induces this ketogenic state. [8]

Hypertension / High Blood Pressure – Medically supervised fasts are something that can be coordinated with your physician. It is wise to get a physical and blood work done before starting a longer fast (more than 24 hours) to rule out any conditions that would make the fast more of a risk than a benefit. Many studies have observed blood pressure dropping into a healthy range after a few short fasts. [9]

Depression – In her book, Fasting: An Exceptional Human Experience, psychotherapist Dr. Randi Fredricks, PhD, discusses her clinical experience and research on the qualitative improvements in mood, mental clarity, self-empowerment and an increase in positive thoughts and ability to see the “larger picture.”

Patricia Bragg, CEO of Bragg on Water Fasting

Patricia Bragg is CEO of Bragg Live Foods, Inc which manufactures the world famous Bragg Apple Cider Vinegar of which her personage and her late father Paul C. Bragg can be seen at the top of the label.

Read our article, Bragg’s Apple Cider Vinegar – History, Health Benefits and Uses to learn more about this product and the inspiring legacy and impact these pioneers have made in the health of millions of Americans and others around the world. Patricia also encourages you to read The Miracle of Fasting by her father Paul Bragg.

I had the amazing opportunity and great honor to personally interview this remarkable woman. One of the key topics we covered was fasting. Here is the segment of our interview where Patricia talks about the benefits of water-only fasting. Patricia is such a wonderful person and an inspiring, energetic health advocate. She’ll say she owes much of her youthful appearance, enthusiasm and energy to her regular fasting practice and apple cider vinegar use.

Wait, how can starving yourself be good?

Gandhi used fasting as a form of non-violent protest to injustice.

Isn’t fasting just starving yourself? Isn’t it dangerous or at least bad for your health?

These are common beliefs that continue to be spread by even respectable healthcare professionals. These statements are emphatically FALSE. This is so unfortunate because these popular misconceptions keep millions of people from reaping the life enhancing benefits of water fasting. There are few circumstances/conditions that exclude a person from the benefits of fasting.

Water fasting is one of the oldest practices used throughout time for healing and purifying the body. In addition to its miraculous healing properties, water fasting also plugs individuals into a deeper sense of self and their existence, all while providing unprecedented clarity and personal insight.

Fasting is not starving yourself

True starving is what is seen in those heartbreaking commercials asking you to sponsor a third-world child with visible rib cages and distended bellies. Someone who is malnourished and very underweight should never fast. The feeling of true hunger is different. Your body was made to break down tissue and form it into all the fuel it requires for several weeks with great efficiency.

Fasting used to be a regular part of living. Our ancestors were hunter and gatherers who would experience a bountiful amount of food (after a big hunt or during warmer seasons with plentiful plant foods) followed by periods of scarcity, hunger and therefore fasting. The human body adapted very early on to go long periods of time without food and to do it very efficiently.

Fasting also developed into an important part of the body’s “housekeeping” that eliminated, rejuvenated and optimized all of our trillions of cells. Aside from nearly every religious and spiritual practice advocating the practice of fasting for spiritual and physical health,sages throughout antiquity such the Greek Hippocrates (the Father of Medicine), Pythagoras and Plato all sang the praises of fasting.

“Everyone has a physician inside him or her; we just have to help it in its work.  The natural healing force within each one of us is the greatest force in getting well.  Our food should be our medicine.  Our medicine should be our food.  But to eat when you are sick is to feed your sickness.” – Hippocrates

Different types of fasting

Water Fasting

Water fasting is pretty straight forward; it is abstaining from from food or ingesting anything besides water. In other words, nothing is taken into your body except water. This includes not using gum, medically unnecessary supplements, vitamins, juices, etc.

Water. That’s all you get. You usually perform a fast for at least 16 to 24 hours but experienced fasters can fast anywhere between 10 and 40 days at a time . We will talk more about the duration of a fast in a little bit.

Juice Fasting

Juice fasting is also straight forward. Nothing comes in the body except for juice and water. This type of fast can be a little easier at first than a water fast but after about 3 days water fasters usually lose their hunger sensation while people on a juice fast usually continue to experience some hunger.

An example of a popular modified juice fast is the Master Cleanse or as it’s been more and more frequently referred to as, the Beyonce Lemon Detox Diet, having been popularized by the use of contemporary R&B / Hip-Hop artist Beyonce Knowles. You can read our article the Beyonce Lemon Detox Diet Recipe to learn more and even how to get started with the special make-at-home Master Cleanse solution you drink.

Dry Fasting

Dry fasting is the most extreme type of fasting and not only includes not eating any food but also abstaining from drinking any water. Talk about tough!

The maximum amount of days that a dry fast is usually carried out is  3 days and is usually supervised. It’s not recommended by anyone who is not experienced with regular water fasting and has a knowledgeable, experienced supervisor.

Intermittent Fasting

More and more research is being done on intermittent fasting and the conclusions are remarkable in terms of health benefits. This type of fast is typically where a person alternates between a fasting period and an eating period. A popular form of intermittent fasting is “Alternate Day Fasting” and requires fasting for 24 hours, followed by non-fasting or ability to eat for 24 hours. Some people continue the alternating cycle indefinitely.

Another form, which I find appealing, allows you to eat everyday; you simply narrow the window you are allowed to eat in a 24 hour period to 8 hours. So you fast for 16 hours (which half or better is usually achieved while sleeping) and you can eat within a 8 hour window you should try to specify and routinely stick to.

This form of intermittent fasting is easy to continue with for long periods of time and produces the same anti-aging effects of “Caloric Restriction” without lack of energy and frailty that is usually seen over time. You’ll definitely want to read my article, Benefits of Intermittent Fasting. Its a long term, hunger-free solution to optimal health and longevity.

Fasting: Highly recommended! Get started

Fasting is a health rejuvenating process and a positive challenge that you should experience for yourself and see if you enjoy the benefits you receive.

At the very least, I recommend fasting for a 24 hour period at least once a month. Once a week is even better. After you have a few 24 hour fasts under your belt start expanding into longer fasts. Here is a good article to get you started when you are ready for a 3 day fast. It explains how to prepare for a fast, what to expect from your body and how to come off of a fast properly so you can ease your digestive track and body into eating whole foods again.

The post The Benefits of Water Fasting – With Patricia Bragg appeared first on Doctor Scott Health Blog.

At the time of this article it is Dystonia Awareness Week (May 3rd through May 11th 2014) and we are trying to spread awareness primarily through the educational and awareness outreach video we created and can be viewed below.

This article is not intended to go into depth but to provide the basics of dystonia and perhaps pave the path for future articles. In fact, my good friend and sufferer of dystonia Stasha Haynes may be guest blogging here on Doctor Scott in the future. She believes in the power of nutrition, natural healing and spirituality to heal and maintain her body from the ravages of dystonia. You can listen to and view her experiences via her videos on her YouTube channel youtube.com/stashahaynes.

Dystonia is a neurological disorder or condition where the brain improperly communicates to the muscles of the body. The condition causes involuntary muscle spasms and contractions. The body is forced into awkward and often painful movements and postures. It is a degenerative condition and currently has no cure.

Dystonia educational video

There are various forms or types of dystonia

Generalized Dystonia – Causes cramping and twisting in the feet, limbs and torso

Cervical Dystonia / Spasmodic Torticollis – Involuntary movements and postures in the neck

Oromandibular Dystonia – Involuntary movement in the face, jaw and/or tongue

Hand Dystonia / Writer’s Cramp – Causes the fingers to curl and the hand and forearm to cramp

Spasmodic Dysphonia / Laryngeal Dystonia – Contraction of vocal cord muscles

Blepharospasm – Uncontrollable blinking or eye closure

Dystonia resources

Dystonia Medical Research Foundation
http://www.dystonia-foundation.org/

American Dystonia Society
http://www.dystoniasociety.org/

The Dystonia Society
http://www.dystonia.org.uk/

Personal experiences of individuals with dystonia

Dystonia and Me – Blog
http://dystoniaandme.com/

Stasha Haynes – YouTube Channel
http://www.youtube.com/stashahaynes

Spread awareness through social media

Thunderclap for Dystonia
https://www.thunderclap.it/projects/9777-dystonia-awareness-week

Dystonia blue ribbon profile badge

Use this profile badge on your social media accounts to help spread awareness for dystonia!

The post What is Dystonia? Dystonia Awareness Week 2014 appeared first on Doctor Scott Health Blog.