Intermittent Fasting for Life-Experiment of One Tracey Mack

 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 fasting for weight loss or health benefits it would benefit you to fast clean.
I am not a doctor so please don’t use anything that I say as a substitute for medical advice.
PLEASE EMAIL ME AT: TRACEYMACKIF4LIFE@GMAIL.COM, IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD.
 Intro/outro music: I Feel You by Keven MacLeod.

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.  
Walking is better than sitting on the couch all day because you do need to move your body everyday.   However, the gym is not necessary!  Walking in place for 5-10 minutes a day 2-3 times a day is sufficient.    You can do this in front of the television even if it's snowing, raining, or too hot outside.  This strategy is weatherproof!
No excuses!  Don't think about it, just do it.
I am not a doctor so please don’t use anything that I say as a substitute for medical advice.
PLEASE EMAIL ME AT: TRACEYMACKIF4LIFE@GMAIL.COM, IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD.
 Intro/outro music: I Feel You by Keven MacLeod.

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: TRACEYMACKIF4LIFE@GMAIL.COM, IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD.
If you would like a copy of my book click the link below:
Intermittent Fasting For Life: Experiment of One - Kindle edition by Mack, Tracey. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.
Intro/outro music: I Feel You by Keven MacLeod.

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 learned to master my i.f. lifestyle:  I created the habit of skipping breakfast.
Why breakfast? I never liked eating breakfast in the first place, I only ate it because I was told that breakfast was the most important meal of the day.
 I learned later that whatever you break your fast with is the most important meal of the day and that can be at anytime of the day. Especially if you only eat one meal a day as I sometimes do.  My one meal has to count! It has to be delicious and nutritious as well!  
This is one of the most important things that I have learned during my 2 years of living an i.f. lifestyle.
As I stated this is a habit now and I don’t need to feel motivated to do it!
You too can create healthy habits to reach your desired health goals.
Just choose one healthy habit to focus on and do it everyday until it becomes a habit. I need at least 30 days for my habit to stick with me so I would set a goal of 30 days consistently of doing the habit that you want to start or stop.  
For instance, decide to drink a glass of water when you wake up for the day instead of coffee. 
This would be considered one small step towards improving your health so that you can be the best version of you! 
I am not a doctor so please don’t use anything that I say as a substitute for medical advice.
IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD PLEASE EMAIL ME AT: TRACEYMACKIF4LIFE@GMAIL.COM.
  Intro/outro music: I Feel You by Keven MacLeod.

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: TRACEYMACKIF4LIFE@GMAIL.COM, 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 significant role in muscle growth and increasing Lean Body Mass. This is positive body composition change.
There appears to be a positive link between increases in HGH and Lean Body Mass. 
Human growth hormone (HGH) levels: The level of HGH in the blood may increase. This promotes fat burning, muscle gain, and provides other benefits.
IF also recommend a regular exercise regimen with intermittent fasting if you want to experience positive results with body composition and weight loss. Although not necessary, if you can’t.
Bottom line: Intermittent Fasting burns fat (by lowering insulin and increase muscle mass (by raising the Human Growth Hormone).
PLEASE EMAIL ME AT: TRACEYMACKIF4LIFE@GMAIL.COM, IF YOU WOULD LIKE TO SHARE YOUR INTERMITTENT FASTING STORY WITH THE WORLD.
Intro/outro music: I Feel You by Keven MacLeod.