To Be Well With Wellness.

Wellness is the desire for all of us. We can have different measures for it. It’s important that we have a plan for our desires.

Wellness coaching is a tricky thing. There are numerous methods and recommendations towards a healthy life. Then how to choose a good one poses a challenge

The best way to do that is to set our own goals and try out what suits and works best for us.

That means, we need to be researchers. Look at recommendations and statistics, but test and evolve what’s good for us.

If I share my experience, I have found intermittent fasting as something really working. I consider Gin Stephens book ‘Delay, Don’t Deny’ as a good guide for it. She narrates based on own experiences, tests and trials.

Goals differ from people to people. I have set what could be considered as a very tough goal of acquiring six packs. That’s to look good.

Looking good is perhaps equally important like being healthy. Weight loss for many of us is looking good.

Personally, I don’t want to sacrifice much while going for the looking good and younger goal. One such sacrifice sought to be avoided is eating my favourite sweets.

Technically, internet fasting is okay when anything is eaten but confined only to the eating window. That perhaps take care of the sweet tooth. But there’s more to be done.

Losing fat, weight and toning up muscles need some extra bit of efforts. What if avoiding sugar and processed food help the task better. Well, worth giving a try.

So it’s worthwhile to look at diet, workout, and fasting to gain the best results.

For me they will be intermittent fasting as a lifestyle, some sensible eating during the window, exercises for weight loss and muscle building and swimming.

What we have to do is to select what work for realising the goal and make it the lifestyle.

Why Do We Exercise!

Sometime back I was attracted to the saying that we exercise to impress the neighbor.

Now I look at it as need based also. Weight loss is a universally accepted reason. Better health, keeping fit etc are others.

Walking perhaps is most common with gym visits, weight training and others in the list.

There are quite a few who exercise for the company of fellow athletes.

But then, after a time we want to see some results. Some adjustments are required for it to happen.

Research says that slower walking helps losing weight better than jogging or running. So there’s some science behind all these.

This is what I do now:

I have adopted intermittent fasting as a lifestyle. To compliment the weight loss. I do some slow walking.

I want to walk on stones barefoot, like I used to do in childhood days when chasing fish in the river. So my walking for fat burning is barefoot on the cobbled ground with enough pebbles to toughen the barefoot.

I have a dream to acquire six packs. So I want to lift weight, do push-ups, pull-ups and crunches.

I want to get rid of my lower belly and love handles. For this I do anabolic and HIIT workout.

I am looking at some medals in Masters Swimming competitions. So I swim like a trained swimmer.

I want to acquire some yogic benefits. So I do yoga.

That’s hell of a lot.

Size Matters! Of The Waist!

This is not to show off, as much more are to be achieved. This is a promotion of something I am passionate and upbeat about. That’s Intermittent Fasting.

I have been sincerely following Intermittent Fasting since January 19, 2019 and I love the results. I am in fact mentoring a group to showcase the best wellness program.

I used to be waist size 40 at one time. Well I was 38 when I started Intermittent fasting. Some 14 kgs down now, I am acquiring a new wardrobe with size 34.

Credit goes to Intermittent Fasting, given that my regular workouts of swimming and gym are in jeopardy. Of course I workout with modified exercises and intense yoga.

Weight loss is just a side effect of the benefits rich intermittent fasting. But reductions in waist size and belly fat are just priceless.

Break Through the Plateau: Weight Loss Management!

Intermittent Fasting, as we know, is the best wellness program. It can do many wonderful things and probably could prevent and reverse such deadly problems like Parkinson’s, Alzheimer’s and even Cancer. It can also help lose weight.

I lost about 8 kgs in the first few months of starting the fast about a year and a half back. Then it plateaued.

Though disappointed a bit at the stoppage of losing weight, the desire to look good and to wear a six pack kept me focused and be strict with fasting, supplemented with a fairly rigorous workout schedule.

In the process, I kept reading and listening to experts in the field. I also mentor a small group of intermittent fasters and share with them the research findings and personal experiences. We exchanged notes.

Adopting some the new techniques learned and staying sincerely on course with increased intensity, I could feel good results in the bathroom mirror. But there was a problem! I didn’t have a weighing machine in Bangalore where we stayed back for the past nearly 5 months due to the lockdown.

And I just got this machine through amazon and it’s another 3 and half kilos off for me, making it a total of about 12 kgs through intermittent fasting.

The plateau has been broken through.

Fitness Consulting

I chose fitness consulting as an activity, as i have something to share from my personal focus on fitness as a tool to age well.

Perhaps the compelling reason is the positive results of intermittent fasting which I have been following for over a year now.

Intermittent Fasting is the wellness program where rich rewards are on offer with perhaps the easier sacrifices. And I am confident in suggesting the routine to my friends with just one caution of consulting the doctor on restricting any prescribed medicine, only during eating window.

Nobel Prize winning studies and researches on both animals and humans are suggesting unimaginable positive benefits of this period fasting and delaying food intake.

Naturally, this attracts a large number of experts on the subject. This is good as long as a commercial interest or powerful lobby do not influence a slight variation for the sake of the product or idea they are paid to promote.

Honest sharing of personal experience is important and that’s what I am aiming to achieve here.

Today’s focus is on fat burning and weight loss with intermittent fasting. 12 hours into fasting, the food based energy released by liver get completely used up. Then starts the fat burning.

If so, exercising vigorously during the fasting hours after 12 hours should accelerate fat being used more as fuel.

I adjusted my schedule accordingly, doing some good yoga and weights during the last few hours of fasting.

But the improved energy levels and concentration seem to be getting affected, with something like a fatigue setting in. Of course the one hour weights have been vigorous with six packs in mind.

Going through some researches and studies, it indicates that the fat burning is almost the same when working out on empty stomach or with food fuel. Worse, vigorous weight training on empty stomach could result in getting muscles used as fuel and resultant muscle loss.

I am shifting schedule again with weights and swimming moving into the eating window with just yoga during fasting hours.

The results and observations will be shared here and in the Intermittent Fasting Group.

Intermittent Fasting- The Best Wellness Program.

Today I am completing one year in Intermittent Fasting. I started it on 19, January 2019 when my friend from Kuwait asked my opinion about it, citing very positive changes to her friend who was on the fasting.

I am mostly devoted and strict with the schedule ever since.

It has changed my life in a very positive way. Right now I am preparing for a national level swimming competition in February. I am looking at developing my dream six packs.

I am also much more positive in life. I am even looking for movie acting roles after a chance appearance in a Malayalam movie, acting as the president of India. I even think positively to a classmate’s comment that I could be the lucky Mascot for the hugely successful movie.

Autophagy is my target in Intermittent Fasting and as such I supplement fasting with some High Intensity Interval Training (HIIT) which alone could usher in autophagy. For this I do intense sets of swimming with Interval rests.

I am slowly getting into a swimmers body shape which comes with six packs.

I feel and perhaps look much younger to my actual age.

The only problem to mention is the ‘Dawn’s Phenomenon’ I seem to have developed. That’s my blood glucose reading of 85 in the early morning hours, going up to like 130 as I progress into fasting. Some say Dawn’s is okay, but I need to get out of it.

I run a whatsapp broadcast group on Intermittent Fasting. This is a broadcast group and privacy and phone numbers are kept confidential.

I am happy to have more interested members and the benefits of sharing experiences and opinions in the group are highly beneficial.

I must also add that I lost 8 kgs in the program, while eating well during the eating window. This is in spite of the muscles I have built on.

If interested, send a message to my whatsapp number +91 9400056031. I will add you to the group, which I am sure you will enjoy and benefit.

I will have the satisfaction of sharing my wellness experience to the group members and by being the mentor to the group.

The learnings from group members are priceless.

Happy IF anniversary to me!

Wellness Is Best Achieved In Groups.

We have a small but active group of intermittent fasters and we notice that group communication and sharing of experiences have resulted in better outcome in the fasting program.

I am happy to reproduce here my message to the group today:

“Broadcast on Intermittent Fasting:

I think it’s time to reflect and see what we as a group should be looking for at the minimum.

One thing we can say with confidence is that all of us want to get rid off the excess fat.

And we know that calories from food supply energy for the body to do even minimum things. And that energy from food gets exhausted after sometime, definitely in 12 hours if we don’t eat.

After 12 hours of clean starving we still do things and body needs energy for that. This energy source is there in us, stored as excess fat. So excess fat is taken if we continue starving beyond 12 hours.

And the energy requirement and burning excess fat will get accelerated if we exercise during the period.

Of course, we need to think what the body will do after all such excess stored fat are used up.

Well, we are at the risk of our body starting to eat our muscles. Good thing is that none of us are anywhere near that stage as we have stored enough and more fat.

So getting rid of excess fat is our primary target.

And then, what if the fat is taken from the belly side first! Great no!

What if that include the ‘love handles’ that’s around the waist. Divine! as we can handle it without that handle.

When we do clean fasting for minimum of 16 hours, fat and size reduction is inevitable.

By the way, this is better way than extreme dieting. A sick look is probable in a dieting, while we tend to do it with a nice look.

To give a personal example, a friend who saw me recently, after about 4 months, told me that I have reduced in a nice way.

Do clean fasting for 16 hours, 4 to 6 days in a week. Longer the time, the better. Please try clean fasting, no black coffee, green tea or dark chocolate, just water.

Let’s start using our fat for energy.

Our ultimate goal of course is autophagy.

Kurian Jacob”

Some of the benefits we discuss on Intermittent Fasting are:

1. Weight loss

2. Improved glucose control

3. Reduced cholesterol

4. Reduced liver fat

5. Improved blood pressure

6. Increased endurance

7. Better sleep

8. Brain health

9. Rapidly increased production of human growth hormones

10. Improved insulin sensitivity

11. Reduction of markers of inflammation which is key driver of many chronic diseases.

12. May prevent cancer

13. Probable protection against Alzheimer’s and Parkinson’s

14. Anti aging benefits

15. Repair of damaged cells and regeneration of new ones (autophagy benefits”

Should you be interested in benefitting by joining the group, please send a message to me on my whatsapp number +91 9400056031 and see how it works better as a team.

Of course, individual privacy and phone number are confidential in the broadcast group. As the mentor, only I have a global view of who the members are.

It’s surely a better way to benefit maximum from this wellness program.

A Wellness Group, And It’s Working

We are a whatsapp broadcast group focusing on wellness through Intermittent Fasting.

Ours is a small group, making personal attention quite possible. As the originator of the group, I get myself trained as a wellness coach.

In just less than six months, the group is enjoying some positive results and we are looking forward to maximising the good that we have begun to experience.

By being a broadcast group, individual identity is private and only me, the coach has a global view. Feedback are shared within the group with identity kept confidential. This success sharing is the secret of greatness of the group and the best form of handholding to stay on course.

We have identified the following key success factors:

– Fasting is without any calorie intake. Best food during fasting other than water is black coffee without flavours like chicory etc.

– Minimum fasting period is 13 hours, usual 16 and ideal 24 hours at least once a week. Some people do something like three consecutive days, but no one in the group has reported anything more than 24 hours. After 13 hours energy requirement is from the stored fat. The longer the time after 13, the higher the consumption of stored excess fat.

– Autophagy (self eating) a Nobel Prize winning stage is the ultimate aim. At this stage body cleans damaged and defective cells and grow new good ones. Growth hormones generated and even reversal of ageing happens, in addition to curing/ preventing deadly things like cancer, Alzheimer’s and Parkinson’s.

– Positive results reported by participants in the group include- improved energy levels, weight loss, blood sugar stability, improved concentration, less stress etc.

– Sustained Weight loss is not a key aim, but can be accelerated by going for Keto diet while eating. That’s mostly natural fat, moderate protein and low carbs.

– Exercise is recommended, and best done while on fasting window. High intensity interval training being the best form.

This is a group you would want to join. You can be a participant and share ideas with the group keeping personal identity and privacy intact. You get all the benefits of being in a genuine group.

If interested to join, please send your whatsapp number to mine: +91 9400056031.

(Suggestion, those with any conditions or medications, please consult the doctor before fasting, say more than 16 hours)

Hope to see more of you enjoying the benefits and privileges of this wonderful group.

Milestone! Lightest in 25 Years.

This is an important milestone. I weigh the lowest in some 25 years, if not 30, thanks to Intermittent Fasting.

It’s important because the weight loss is accompanied by renewed energy, enthusiasm and discipline.

To me, Intermittent Fasting is the best wellness movement that has happened so far. It’s very well explained and proven through some detailed and serious study, which include Nobel Prize winning research.

Benefits of intermittent fasting include generation of new human growth hormones, cleaning repairing and growing cells, prevention and even possible cure to deadly things like Alzheimer’s, Parkinson’s, cancer, heart problems and even diabetes.

The increased energy and enhanced mood has assisted me in following a regular fitness and workout schedule like 12 sets of suryanamaskars, one hour yoga, swimming and even weight training. And I feel good after these heavy workouts.

Frankly, this is not just boasting. The intention is to share the experiences and get my friends also to benefit from this regimen.

I would be much better off if I had good control over my food during the eating time of the Intermittent Fasting schedule. This is something I must be working on now, in addition.

And to speak about intermittent fasting and the good effects, we should be aware of various industries getting affected and we can expect some actions from them. I can think of the food industry getting worried. So be prepared for some organised campaign against this good thing.

I may also say that it’s time to channel some of my good energy towards noble causes. One of them could be the commitment towards planting trees in a barren land.

And I wish to get and support maximum number of Intermittent fasting followers. Let’s do it together and do it better with the help of a whatsapp broadcast group. Since it’s a broadcast group, individual privacy is assured.

I invite my friends to try and view a combined treasure trove of information that we have in the group. Just sent your whatsapp number to mine +91 9400056031 and enjoy the benefits.

Privacy assurance is reiterated.

Wellness! What’s Important!

Weight loss appears to be the number one measure in wellness. Looking good is one of the reasons for it while the growing epidemic of obesity is another.

However, the latest finding and what everyone should attempt to achieve as wellness goal is autophagy. It’s brought about by way of intermittent fasting, stressed out exercise and or diet leading to ketosis.

In an autophagy (Greek word for self eating), bad cells are cleaned up and repaired, new good cells grown and even human growth hormones are enhanced.

Nobel Prize winning research indicates cure and prevention to such horrific diseases like Alzheimer’s, Parkinson’s, cancer, inflammation of all kinds, heart health and even diabetes.

My observation of working with and interacting with a group titled ‘Intermittent Fasting Group’ is that weight loss still is top of priority.

It’s possible to achieve the autophagy stage with weight loss. Extreme and stressed out exercise is not easy and not for all.

The answer could be in Intermittent Fasting with a keto diet during the eating window. That’s a diet high in good fat, medium protein and less carbs.

Such a diet is easy said than practiced. Especially for people like me who are more into carbohydrates and that too with a sweet tooth. It’s even more difficult for vegetarians.

As such it’s worthwhile to do some study and test it with the priceless whatsapp broadcast group ‘Intermittent Fasting Group’.

Guidance and assistance are welcome.