Simply Health ME

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Feasting 

What is “feasting”? The refeeding process after a deliberate period of not eating (fasting). 

What is “re-feeding syndrome”

Refeeding syndrome has been defined as the “potentially fatal shifts in fluids and electrolytes that may occur individuals with prolonged malnutrition (mainly low phosphorus)  Refeeding problems can happen once food is given, particularly carbohydrate-containing foods. During the refeeding period, insulin and other hormones are activated. This causes electrolyte shifts.  (phosphorus, potassium, calcium and magnesium) Avoid by not fasting if you're malnourished. Very long fasts should be have doctors supervision for slow introduction of food. 

Why is refeeding so important? Autophagy happens during fasting and in order to replenish those expunged damaged proteins et al, you need nutrients(material) to rebuild new, healthy cells and tissue. **Some could argue that refeeding is even more important than fasting.**

What are the most nutrient dense foods to refeed with? Vegan options?

• Liver

Bioavailability of animal foods vs plants - be aware. 

Be careful of RDA. It's the minimum to prevent disease not optimize health. Protein is a great example

Side effects of breaking a fast incorrectly for your body

Abdominal pain, diarrhea, nausea,

Suggestions

Avoid highly glycemic foods (they can pull water into GI tract and cause diarrhea - this is called “early dumping syndrome”. Late dumping syndrome relates to huge insulin spike after huge glucose load and low blood sugar after the meal. 

SXS: abd pain, nausea, weak, dizzy

More on Nutrient Density check out Chris Mastrjohn phD

https://www.biohackerslab.com/ep90-dr-chris-masterjohn/

https://chrismasterjohnphd.com/what-chrismasterjohn-does/2018/06/22/what-i-eat/

https://www.nutritionadvance.com/most-nutrient-dense-foods-in-the-world/?fbclid=IwAR3r-pgTE-jdZPXZvWIupE9jQ-z9ASs04BsysaLZvNdDljCAl569vmPmXWs

https://www.dietdoctor.com/fasting-and-re-feeding-syndrome

Mitochondrial Health E96

What is the mitochondria of the cell and why is it important?

The “powerhouse of the cell”. Mitochondria are in each cell. The mitochondria take energy like glucose, fatty acids, amino acids and convert that into ATP (adenosine triphosphate) which then powers your cells 

Cells make up tissues, tissues make up organs, you are organs wrapped up in skin. If you have dysfunction of your mitochondria it affects your whole body. Most chronic disease (maybe all?) have a degree of mitochondrial dysfunction which may be why many disease have fatigue as one of their many symptoms. 

How your body handles stress in the environment may be largely related to the mitochondria health. Some stressors are good and strength the mitochondria but if too much (chronic) over time that can lead to mitochondrial dysfunction i.e fatigue / disease / aging  etc. 

The more mitochondria you have and the healthier that mitochondria are the more able you are to be resilience (preventing you from disease / obesity / aging etc. ) 

http://www.biology4kids.com/files/cell_mito.html

What are some things in our environment that affect our mitochondrial health?

• • Negative environmental factors

• Aging!!! 

• • • Dec number

More on Hormesis

Your cell is stressed. 

Transient burst of oxygen reactive species to cell. Cell’s anti-oxidant system is up regulated and gets stronger. (this is kind of like vaccinations - a little infection teaching the immune system how to fight a bigger infection)

Autophagy is increased which stimulates your cell to repair damaged and dysfunctional parts. Making the cell stronger. 

There are other pathways stimulated as well but don't want to get into the weeds. You get the point

Hormesis leads to greater number of mitochondria and stronger mitochondria. Sometimes doubling the number in the cell. More energy - less fatigue!

https://www.ncbi.nlm.nih.gov/pubmed/31178772

https://www.sciencedirect.com/science/article/pii/S1567724913002390

https://www.ncbi.nlm.nih.gov/pubmed/28357237

https://www.medicalnewstoday.com/articles/316229.php

https://www.ncbi.nlm.nih.gov/pubmed/18480142

https://www.ncbi.nlm.nih.gov/pubmed/17964227

In this episode we chatted with Neurologist Dr. Don Dworek about lifestyle changes as related to headaches (including migraines!!). We were so thankful that he took the time out of his day to speak with us and hope you get as much from the conversation that we did. 

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Dr. Emory Liscord MD, and Dr. Samuel Madore DO present Grand Rounds on the topics of sleep and Time Restricted Feeding (TRE) as they relate to weight loss.

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• Restricting your eating window

1. 1. 1. At least 14hrs restriction of NO FOOD (even if you’re healthy)

• What you eat. Lower your carb intake

1. 1. 1. No vegetable oils
         1. Cardiovascular health issues?

• Sleep optimization/Stress management

1. 1. 1. Sleep deprivation
         1. Dim lights at night

• Resistance training

1. 1. 1. Increases metabolism

• Getting outside into nature.

1. 1. Emmy is a hippie

Help support the podcast by becoming a patron on Patreon! 

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Darryl Edwards is an innovator who wants you to play more! This might be my favorite interview that I've listened to or had the opportunity to take part in. Wow!

Darryl is the best-selling and award-winning author of several books including the April 2018 Amazon best-seller Animal Moves, 2013 release Paleo Fitness, and 2015 lifestyle encyclopaedia Paleo from A to Z.

His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men's Fitness and The Daily Telegraph, and featured on the BBC documentaries Eat to Live Forever, and Doctor In The House. He has also appeared in the full-length documentaries Love Paleo and The Human Longevity Project." 

Please consider supporting the podcast on Patreon! Any amount is greatly appreciated 

Mike England of Procabulary and Enlifted

• Session with Mike Bledsoe

Mark England TED talk

https://youtu.be/K-6as-5dxSs

Path from ‘broken’ Muay Tai fight —-> teacher —> Enlifted?

Importance of the nuance of language?

Why do people often fail at self reflection?

What are some good “first steps” to changing language in regards to oneself?

What happens “in the moment of failure”?

The importance of breathing

What is “chunking-down” /goal setting and why should people be using it (or balancing it) in their long term goals?

Pillars of conflict language:

• Negations