5 Thought Friday
Fasted for 5 days this week - see results and answer to the question I always get asked - “Ummm, WHY?” in #4. With that, here are 5 Thoughts for the week:
1. What I am currently reading, viewing, or listening to:
How to craft a dream life by overcoming mental difficulties around money. I wanted to share this podcast because overcoming money issues was the biggest single “mind hack” that helped me move forward with an abundance mindset. I watched it at 1.75x, with a few key times below:
Unwinding money issues and making it a positive feeling: Min 14:00 to 48:00
Typical issues with money: 1:14:00 to 1:19:00
2. Gratitude Practice (for improved happiness):
I received so much support on my fast this week including a beautiful batch of bone broth prepared by my wife, Irene. She is an amazing friend and chef! Thank you, I am so grateful.
The recipe is at the bottom, below #5, if you are interested in making a batch for your next fast.
3. Wellness ideas to consider:
Sleep tip: Awake at 3am and cannot get back to bed? I’ve totally been there including this week while fasting!!
Research says do not just toss and turn. HERE is an article that may help with tips such as:
“If you find that you’ve been awake for 25 minutes or longer, experts advise you to get out of bed and do a quiet activity that calms your mind — anything to quash the stressful thoughts that were keeping you awake. Gentle stretches or breathing exercises might help, as may meditation, which has been shown in studies to help combat chronic insomnia. You might sit on the couch and knit, or read a book or magazine in dim light. “
4. What I’m eating, drinking, buying, or whatever else is on my mind:
5 days, mimicked fast this week. I learned about mimicked fasting from a 2018 book I recommended from Dr. Valter Longo, The Longevity Diet.
I followed a much stricter mimicked diet vs. Dr. Longo’s recommendation by taking in ~150 calories daily via homemade bone broth during days 3, 4, and 5 (a total of 450 calories for the 5 days - smile). I also worked out on days 1 and 3 and felt great.
Ketones hit 6.5 mmol/L on day 4 and glucose levels at ~40 mg/dl, leaving me in a high state of GKI (Glucose Ketone Index) Ketosis for the week. The blood sugar level is quite low, which is why I take in Himalayan salt and bone broth to raise my levels.
So now the answer to “WHY?” I fast. At these ketone levels, the body is experiencing autophagy and is fighting cancer, Alzheimer’s, chronic inflammation, and ridding the body of the damaged/weaker cells. Here’s another one of my go-to gurus on fasting, Dr. Jason Fung, describing autophagy and the benefits of fasting (I watched at 1.5x).
I worked the entire fasting period and still felt energized and clear-minded all week, although a bit absent-minded on Day 4. This is always my recommendation to people deciding to fast i.e. do it when you are busy. Your energy levels stay high, your body is on high alert (most likely evolutionary in order to forage for food…hahaha), and your mind is occupied. See the picture below of all my testing supplies for the fast (blood pressure monitor, blood sugar/ketone meter, lancets for the blood test, and alcohol to disinfect the wound). And a photo with a recent fasting convert, Bob, on the left.
5. Quote(s) I am Pondering:
“Cut out the two most common, most harmful sources of nutritional stress: added sugar and refined grains. Do this, and you’re instantly taking a big step toward eliminating the harm that comes from things you eat. Don’t replace sugar with artificial sweeteners. These chemicals confuse our metabolism and cause us to store fat improperly, and are toxic to our brains and other organs.” Darin Olien, SuperLife
Always a good reminder to stay away from refined carbohydrates, especially if you plan to live to be 110 like me.
Happy Friday!
Mike
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Bone Broth:
INGREDIENTS
6 quarts water
2 tablespoons raw, unfiltered apple cider vinegar
2 pounds animal bones (chicken, turkey, beef, pork, fish, or other)
1 medium onion, coarsely chopped
3 large carrots, coarsely chopped
10 stalks celery, coarsely chopped
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
1 tablespoon Himalayan salt
1 tablespoon black peppercorns Fresh or dried herbs or spices of your choice (optional)
DIRECTIONS 1. Fill a stockpot with 6 quarts of cold water. 2. Add the vinegar to the cold water. 3. Place the bones into the water-vinegar mixture and let sit for 30 minutes. Prep your vegetables while the bones are soaking. 4. Add the onion, carrots, celery, bell peppers, salt, peppercorns, and any other dried herbs or spices (if using). 5. Place over medium-high heat and heat the water until it nearly boils, then reduce the heat to low. Let the broth simmer for 4 to 8 hours for fish bones; 18 to 24 hours for poultry bones; or 24 to 48 hours for beef or pork bones. 6. When there are 30 minutes remaining to cook, add any fresh herbs (if using). 7. Remove from the heat and let cool for 30 minutes. Then strain out the vegetables, bones, and fat. 8. Store in the refrigerator for up to 5 days or transfer to containers, ice cube trays, or muffin tins and store in the freezer for 3 to 4 months. TIP For more flavor, roast the bones on a baking sheet in a 300°F oven for 30 minutes before making the broth.
