Unless you’ve been living under a deck, you’ve probably heard the rage about intermittent fasting (or time-restricted eating). Here’s what to know. Time-restricted eating is eating your daily calories within a certain window of time (and fasting the remainder of the day).
Some research shows that simply eating in a 12-hour window offers big benefits. While other experts try to tighten it to 10… 8… or an even smaller window each day. And there’s quite a raging debate with this topic. Some people claim it’s the ‘be-all-end-all’ and will cure most communicable diseases (okay, slight exaggeration). And others think it’s just a fad diet and ‘a calorie is a calorie’ no matter when you eat it. (Like many diets, the pendulum swings way too far in either direction.) Instead I like to view time-restricted eating like a tool, one that can make a measurable difference in weight-loss and health. For instance, research from Salk Institute found that when your body is not busy digesting food it can focus on repairing the body in ways that protect against disease and aging (called ‘autophagy’) Plus, the hurdle to try it is relatively low (versus completely overhauling what you eat each day). But it’s certainly not the only tool. Anyway, here are a few interesting studies on time-restricted eating:
Not surprisingly, the mice that went to town on this food around the clock packed on the “pounds” (well… more like fractions of ounces). But aren’t those just mouse studies? You’re right and studying Ratatouille doesn’t always translate. Thankfully the University of Surrey created a similar human study.
The result: The group that ate breakfast 90 minutes later actually dropped body fat (despite eating the same food). There’s still more to learn when it comes to time-restricted eating (and its benefits go way beyond just weight-loss and body fat) but I’ve personally seen this tool work wonders for private coaching clients — especially when combining it with other tools. If you’re wanting to jump into time-restricted eating, according to Dr. Michael Mosley (creator of the 5:2 diet) here are 4 tips for getting started with time-restricted eating.
Don’t take my word for this tool, try it for yourself and see how it works for you. Onward, For an in-depth look at the best ‘transformation tools’ I’ve discovered after helping hundreds of clients over the last decade, check out my monthly coaching session ‘in print’ where I go deep on the mindset and skillset of lasting transformation. Learn more here. Kelan Ern
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If you’ve ever done jumping jacks in gym class… or used the term ‘jacked’ you have Jack LaLanne to thank (or to curse). LaLanne went from a ‘sugarholic’ and sickly child to one of the greatest fitness icons of all-time — he even started America’s first modern gym in Oakland, California (which was ridiculed for the idea that people would actually pay to exercise).
But people flooded to it, and the rest is history. Thanks to his TV programs, motivational speeches and coaching — the fitness movement gained significant steam. And LaLanne was not just fit while he was in his 20’s and 30’s but continued to be an inspiration in his later years. In fact, on his 70th birthday he swam 1 mile off across Long Beach Harbor while towing 70 boats! (breaking his previous record of 65 boats). While you might not have a bone in your body that wants to do that, if you tap into just a fraction of the wisdom (and enthusiasm) LaLanne left behind you may surprise yourself with what’s possible. 5 Fitness Lessons of Jack LaLanne: #1: Don’t Spoil Healthy Foods Jack shared how his own dad fell into ‘typical middle-aged habits.’ He ate some healthy foods like salads but spoiled them by dumping calorie-filled dressing. He would have French bread but cover it with butter and cheese. Or he pounded cups of coffee during the day but doused them with cream and sugar. ‘Because of his habit of eating only foods that tasted good to him in combination with his negligence over exercise… at an age when he could have been a dynamic, virile man, he had let it all go by neglect.’ #2: When Gentle Persuasion Fails Jack is known for stirring up the hurt as a way of knocking people out of their complacency and motivating them to take charge of their life. ‘I needed to spell out that their drinking problem was damaging their organs: that their daily pack of cigarettes would one day turn their lungs black with cancer; that their obesity and high cholesterol would close off their arteries one by one… When gentle persuasion fails, tough love may be the only answer.’ #3: Redefine Old Age Jack believes that we can feel decades younger if we decide to eat nutrition foods, exercise on a regular basis and change our beliefs around physical potential: 'What is old age, anyway? I’ll tell you. Old age is someone 20 years older than you are. For me that is someone around 115. For a 60-year-old it is 80. For an 80-year-old it’s 100.' #4: Progressive Degrees of Effort During his last year of High School, Jack hurt his right knee during football which required surgery. So he hobbled on crutches for months and needed assistance from others. This went on for months and finally his doctor told him that he probably not walk on his own again. “I decided that even though I couldn’t put one foot in front of the other I would master the art of walking by progressive degrees of effort. I finally managed and a few steps and then with enormous optimism I found the steepest hill in Berkeley… and made up my mind that one day I would make it to the top. Each day I would walk a little further than I had the day before and after several months I finally made it to the top.” #5: The Greatest Motivator of All Jack describes when he first started lifting all he experienced was sore muscles. He could hardly walk after squatting. And his arms hurt for days after doing bench press. And doubt crept into his mind as to whether it was working. “Then after three weeks I looked in the bathroom mirror and I saw bigger pectorals, triceps and an improved V-taper in my back. My passion for, and belief in weight training soared! Seeing your own progress is the greatest motivator of all.” Phew. Each one of these lessons could be expanded on in a big way (which may the topic of a future MBB Newsletter). In the meantime, take a good hard at each of these because this list can liberate you to a greater level of health and vitality. “Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”- Jack LaLanne For more tips on getting your mind right about nutrition and exercise, check out a free issue of my monthly transformation letter. Kelan Ern Recently I’ve been devouring Mud, Sweat and Tears by Bear Grylls. There are so many gold nuggets in this book on breaking through limits… pushing beyond physical limits… and developing an unstoppable mindset that finds a way — no matter what. Here’s one example: Ever since a kid Bear Grylls and his friends admired the toughest, most elite troops on earth: the SAS (the British Special Forces). In moments of solitude Grylls would imagine what it would be like to be one and think to himself:
Years later, he had just passed his potential officers course and was about to sign-up for the Royal Marines (and follow in his father’s footsteps) when a voice inside said: ‘Should I not at least try Selection for the SAS Reserves, before committing to the marines? Just to see.’ At this point his logical side kicked up a cloud of reasons as to why it wouldn’t work and why he wasn’t cut out to be one of the best of the best: “I wasn’t a totally natural athlete — I had always had to work at it, and hard. I had many friends who were naturally much stronger and fitter than me (and they didn’t even have to train at all), and deep down, that made me doubt myself.” It’s the same story when it comes to people starting their fitness journey. Many people will hesitate, compare their journey to someone else’s, and doubt themselves with things like:
And these may be legitimate. But what are you going to do about them? And this is when Grylls realized not being a natural athlete was actually an advantage in disguise: “Yet somehow, because I wasn’t naturally gifted athletically, I had developed this ability to fight, and to push myself hard, physically and mentally.” He knew it would be tough but part of him knew he could do it. He realized what mattered most was fight and spirit. When it comes to your fitness journey:
Because you are getting far more out of your journey. You’re developing more inner strength, resilience and an ability to fight. That’s the downfall for those who are gifted athletically. They may have a head-start but they often don’t go beyond that. They usually rest on their natural athleticism but they don’t test how far they can go. For those who aren’t naturally gifted, they don’t have a choice. They don’t take their natural abilities for granted — they push themselves to higher and higher levels. Because deep down they’ve learned that’s how they make things happen. So remember: sometimes the tougher, rugged journey (however unpleasant) is preparing you to emerge to a whole new level. It’s preparing you to exceed expectations in not just fitness but all areas of life. And more importantly, it’s preparing you to become a person you’re proud of. ‘Those soldiers who, when every bone in their body is screaming for rest, will dig deep, and start moving, again and again and again. That isn’t natural fitness, it is heart.’- Bear Grylls For more tips on how to navigate the fitness journey for lasting transformation - grab a free issue of my monthly 'coaching session' in print. Learn about it here.
Kelan Ern |
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