how to hack the flow state

in this video the thought on the flow state gives a brief explanation of this concept wich applies to many areas where you would want to achieve sucess

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lean gains protocol

the lean gains protocol is said to be the intermittent fasting diet that helps you to gain muscle while getting lean at the same time.

it was developed by martin berkham to help bodybuilder develop the perfect body type. The purpose is body composition improvement – lose fat, gain muscle, and improve lean mass to fat mass ratio. Besides the use of intermittent fasting, Leangains is not actually much different than a regular run of the mill bodybuilding program:

• Primary training focus on lifting weights, done 3 (or so) times per week.
• Eating a diet with overall calorie and macronutrient (fat/protein/carb) targets, depending on whether your priority is fat loss or muscle gain.
• Cardio is done sparingly, and is secondary to the weight lifting.
• A daily fast of 14-18 hours, usually by skipping breakfast in the morning.

Section 4: A Summary of The Leangains Diet Plan and Basic Leangains Macros

The Leangains diet is fairly similar to your standard carbohydrate cycling bodybuilding diet. There are no hard food restrictions – you can eat whatever you like, provided you hit your daily calorie and macronutrient targets, which is in fact the only hard restriction.

Here are the distinguishing traits of a Leangains diet and macro ratios for fat loss (cutting) specifically:

• Eat (around) 30% below your caloric maintenance on non-training days.
• Eat (around) maintenance calories on training days.
• Significantly higher carb, and lower fat on training days.
• Significantly lower carb, higher(ish) fat on off days.
• High protein intake on all days, to the tune of 1.5g per lb/bodyweight.

For example, here were my calorie and macro targets for the first 8 months of my long cut:

• Training Days – 2300 kcal; 200g protein, 50g fat, 275g carbs
• Off Days – 1500 kcal; 200g protein 50g fat, 60g carbs

It’s essentially a rotating cut/refeed cycle that lines up with your training. If you’re bulking, not much changes except that you increase your calories across the board. For me, those macros might look something like:

• Training Days – 2800 kcal; 200g protein, 60g fat, 375g carbs
• Off Days – 2400 kcal; 200g protein 70g fat, 250g carbs

There have been a lot of wild claims regarding intermittent fasting from those riding the faddish coattails, but understand that intermittent fasting doesn’t confer any magic – it merely makes adhering to one’s calorie and macro targets easier to do, both from a standpoint of hunger and of practicality.

The reason Leangains works is the same reason any effective bodybuilding program works – you hit the appropriate calorie and macro targets, and you train.

Understand: If you want to lose fat, you have to create a running calorie deficit, no matter what, and there’s little to nothing else beyond that which you can do to exceptionally expedite fat loss. That’s the unsexy truth.

* Further Reading:

• The Straight Dope: Do Calories Matter For Weight Loss? (spoiler alert: yes, and little else matters much besides that)
• How to Calculate Your Calories and Macros For Fat Loss Dieting (this is of primary importance, if you’re not aware)

 

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The Warrior Diet

low carb paleo meals Baked Salmon

low carb high fat testimonials

a great deal of people have benefited from the lchf lifestyle, so we want to share some great testimonial from people who have reclaimed their health and have lost a significant amount of weight

in their testimonials they were encouraged to include

• How much weight have you lost?
• What other symptoms have cleared?
• Have you come off any medication?
• Has your diabetes control improved?
• Have you reversed your pre diabetes or Type 2 diabetes?
• Has you IBS, dermatitis, PCOS, fertility improved?
• How is your mood and concentration?
• How long have you battled with weight or with other symptoms that lead you to discover LCHF?
• And finally, how has Ditch The Carbs helped you? What have you discovered? What recipes are your favourite?

on e of the participants Kay Henson commented by saying

”

That I’ve lost over 10 stone? That my blood pressure has plummeted? That my cholesterol has dropped from 5.2 to 4.1? That my skin is supple? My digestive system healthy? Or that I have more energy than ever before?

I started the change in lifestyle over two years ago, with advice from my sister. I wasn’t confident, I am vegetarian, where was the “bulk” in my food coming from? I lived on pasta, rice, bread and potatoes.

I started with small changes, there is too much encouragement to do it all at once. My intake of saturated fat rose as slowly as my carbs dropped, but the small changes saw a rapid drop in my weight.

I eat lots of eggs, nuts, cheese, coconut, high fat yoghurt, cream, butter, avacado…….. so many people who know me well and have seen my weight loss still believe the myth and say “ooo, if I ate all those nuts, I’d be the size of a house” whilst tucking into a sandwich and potato crisps.

I’m no low carbon angel, I still have the odd cake or sneaky slice of toast, but my health benefits have been stable now for over a year and I’m not changing back to a lifestyle that kept me as an obese adult for 30 years.

More inspiring recipes please! Let’s change the world and give more people their health back.”

a list of testimonials can be seen on the ditchthecarbs website

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intermittent fasting and Cognitive Functions

in june 2013, Liaoliao Li, Zhi Wang, Zhiyi Zuo published a research paper on the effects of intermittent fasting on mice.

they found that chronic Intermittent Fasting improves cognitive functions and brain structures in mice

according to them

“Obesity is a major health issue. Obesity started from teenagers has become a major health concern in recent years. Intermittent fasting increases the life span. However, it is not known whether obesity and intermittent fasting affect brain functions and structures before brain aging. Here, we subjected 7-week old CD-1 wild type male mice to intermittent (alternate-day) fasting or high fat diet (45% caloric supplied by fat) for 11 months. Mice on intermittent fasting had better learning and memory assessed by the Barnes maze and fear conditioning, thicker CA1 pyramidal cell layer, higher expression of drebrin, a dendritic protein, and lower oxidative stress than mice that had free access to regular diet (control mice). Mice fed with high fat diet was obese and with hyperlipidemia. They also had poorer exercise tolerance. However, these obese mice did not present significant learning and memory impairment or changes in brain structures or oxidative stress compared with control mice. These results suggest that intermittent fasting improves brain functions and structures and that high fat diet feeding started early in life does not cause significant changes in brain functions and structures in obese middle-aged animals.”

they measured three sets of mice and found that

”

Total 15, 19 and 15 mice were assigned to the control, intermittent fasting and high fat-diet feeding groups. Each cage hosted 3 to 4 mice during the 11-month feeding period. Fifteen mice from each group survived till the end of the feeding period. There was no significant difference in the mortality rates among the three groups. The 4 mice that died in the intermittent fasting group were the lightest among their cage-mates from the beginning of the feeding protocol till their death.

Mice in all three groups increased their weights over time. Intermittent fasting had a significant effect on body weights [F(1, 25) = 4.644, P = 0.041]. Mice on intermittent fasting were lighter than control mice since they had been on corresponding feeding protocols for 37 weeks. Mice on high fat diet were heavier than control mice since they were on corresponding feeding protocol for 13 weeks. At the end of 11-month feeding protocol, mice on high fat diet were ∼45% heavier than the control mice. High fat diet had a very significant effect on the body weights [F(1, 25)  = 111.119, P<0.001] (Fig. 1). Intermittent fasting significantly decreased blood cholesterol, triglycerides, high density lipoproteins (HDL) and low density lipoproteins (LDL) but did not affect the ratio of LDL/HDL and cholesterol/HDL in the blood. Intermittent fasting also did not affect the fasting blood levels of albumin, creatinine and glucose. High fat diet feeding significantly increased LDL and the ratio of LDL/HDL and cholesterol/HDL. Mice on high fat diet also had decreased fasting blood glucose levels. Blood cholesterol in mice fed with high fat diet trended to be higher than that in the control mice”

 

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low carb paleo meals Pork Roast