Clean vs Dirty Fasting Clean fasting means to only drink beverages that will not spike your insulin (plain water, black coffee, plain tea-no sweetners). Dirty fasting is when you drink beverages that will most likely spike your insulin (this is anything that is not plain water, black coffee or plain tea).   The purpose of fasting clean is to not spike the insulin hormone so that your body can access the stored fat on your body.  This cannot happen if you are dirty fasting. If you are...

Exercise When someone decides to get healthy the first thing they do is join the gym.   Exercise has its benefits but weight loss isn't one if you don't fix your eating habits.  Eat less move more is the health plan that is pushed here in the U.S.  However, this is a waste of time because it does not work in the long run. I too believed this. I soon discovered that I could not out-run a bad diet. Just going for a walk coupled with my intermittent fasting lifestyle was all that I needed....

EPISODE 15 PROGRESS NOT PERFECTION 4-8-2024 Welcome to episode 15 of Intermittent Fasting for Life-Experiment of One, I'm your host Tracey Mack. 1.       Strive to do your best while giving yourself grace and talking kind to yourself. 2.       Progress + Progress + Progress = Perfection 3.       Don’t compare your journey to others (comparison is the thief of joy). I am not a doctor so please don’t use anything that I say as a substitute for medical advice. PLEASE EMAIL ME AT:...

Episode 14- Motivation vs Habit 4-1-2024    Motivation and habits are both important for achieving goals.  Motivation can get you started but what happens when motivation fades away? Then what? Motivation alone is not enough for the long haul.  Now Habits on the other hand can help us reach our goals even if we are not motivated. Habits are consistent behaviors that can be formed by repetition and starting small, and they can also motivate us by showing us progress and results. This is how I...

Episode 13- 2 Simple Ways to Start Intermittent Fasting 3-25-2024 1. Eat  2 to 3 meals a day without snacking between meals. 2. Fast for 12 hours by eating your last meal at 8p.m.  and do not eat again until 8a.m. I am not a doctor so please don’t use anything that I say as a substitute for medical advice. PLEASE EMAIL ME AT: [email protected], IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD.  Intro/outro music: I Feel You by Keven MacLeod.

Intermittent Fasting and Body Composition.  The cardiologists at the Intermountain Medical Center also uncovered something else: human growth hormone (HGH) levels were elevated amongst their subjects during the 24-hour fasting period. What does this mean?  What’s the connection with body composition? Here’s a quick look on HGH.  One of its main functions in stimulating cellular growth is to signal the liver and other tissues to secrete IGF-I (Insulin-Like Growth Factor 1). IGF-I plays a...

Appetite Correction is when your body’s appetite center starts working again.  When the appetite center is working properly, you don’t want to eat more than you need.   When you start i.f. on a regular basis appetite correction kicks in.  I noticed this after about 3 months of consistently fasting on a daily basis.   I started getting full much sooner than I usually would and I was actually satisfied much sooner than usual.   I had a bottomless pit before I started practicing i. f. so I know...

Todays topic is about how to set  goals when it comes to losing weight.   When I first started trying to lose weight the first thing I did was set a weight loss goal.   The goal was to lose a certain amount of pounds by a certain date.   My weight loss journey has taught me that you can set all of the weight loss goals that you wish but the body is going to do what the body is going to do and I had no control over how much weight I was going to lose or how long it would take me to lose it.  I...

Gary Taylor, from Detroit, MI.  Gary had a couple of health issues along with weight gain and he wanted to reverse these conditions.  He started intermittent fasting, his diabetes improved, and he lost 30 pounds. Gary says keep it simple and don't stress yourself with intermittent fasting because after all, you get to make all of the decisions around your fasting schedule.  If you would like to share your intermittent fasting story, please email me at: [email protected]

Lisa Shorter, a school- teacher from River Rouge, Michigan has been struggling with her weight for 35 years. She's tried many diets to lose the weight, even the laparoscopic gastric banding.  Lisa met Tracey Mack who is the author of a book called “Intermittent Fasting for Life: Experiment of One” at a pop-up shop.  Her cousin told her about the book.  Tracey explained intermittent fasting and how it worked for her.  Lisa started fasting the very next day! Lisa's fasting protocol is 16:8...

Today I would like to share my own history with yo-yo dieting and my intermittent fasting journey.    First diet was: Slim Fast in my twenties.  I would drink a can of slim fast for breakfast and a can for lunch and eat a big dinner. Snacked on fruit in between meals. Cabbage soup diet, medical weight loss, ww, Low carb, carnivore, vegetarian diet, the Mediterranean calorie king, my fitness pal, Dexa trim, appetite suppressants etc.  I can’t remember them all but there were many! I was just...

1.    Decide-Make up your mind first. All success begins in the mind. If your mind is made up, then and only then will you be ready to start intermittent fasting. 2.    Make a plan-decide what you will drink during your fast (water, black coffee, plain unsweetened tea, sparkling unflavored water). Because you do not want to accidently start off by dirty fasting. With cream/sugar etc./artificial sugars, lemon etc. This is not fasting. How many hours you plan to fast?  How will you stay busy...

If you have a fixed mindset, you believe your abilities are fixed traits and therefore can't be changed. You may also believe that your talent and intelligence alone lead to success, and effort is not required. On the flip side, if you have a growth mindset, you believe that your talents and abilities can be developed over time through effort and persistence. This mindset is a belief that everyone can get smarter or more talented if they work at it. To make intermittent fasting less...

Insulin explained. The simple explanation is that every time we eat our blood sugar rises so the insulin hormone moves the access sugar (energy) into our liver, muscles, and fat.  Insulin is the energy/sugar storing hormone.   Imagine you’re eating 6 or 7 times a day snacks included, this would mean your insulin is storing energy/sugar in your body 6 or 7 times during the day or night. Now imagine that you’re only eating 1 to 3 x a day with no snacking in between.  In this scenario, the...

1. Genetics 2. Engineered Junk Foods 3. Food Addiction 4. Aggressive Marketing 5. Insulin 6. Certain Medications 7. Leptin Resistance 8. Food Availability 9. Sugar 10. Misinformation