The Obesity Code: Unlocking the Secrets of Weight Loss (The Wellness Code)

This is the ancient secret. This is the cycle of life. Fasting follows feasting. Feasting follows fasting. Diets must be intermittent, not steady. Food is a celebration of life.

APPENDIX A SAMPLE 7-DAY MEAL PLAN: 24-HOUR FASTING PROTOCOL

Sleep in complete darkness. Sleep in loose fitting clothes. Keep regular sleeping hours. Try to get seven to nine hours of sleep each night. See the light first thing in the morning. Keep your bedroom slightly cool. Do not keep a TV in your bedroom.

Bone Broth Recipe Vegetables Chicken, pork or beef bones 1 tbsp of vinegar Sea salt, to taste Pepper, to taste Ginger root, to taste Add water to cover Simmer for two to three hours until ready Strain and de-fat

Don’t tell everybody you are fasting: Most people will try to discourage you, as they do not understand the benefits. A close-knit support group is beneficial, but telling everybody you know is not a good idea.

There are not one, but two main considerations for proper food choices: What to eat When to eat In considering the first question, there are some simple guidelines to follow. Reduce intake of refined grains and sugars, moderate protein consumption and increase natural fats. Maximize protective factors such as fiber and vinegar. Choose only natural,

AS DISCUSSED IN detail in chapter 8, cortisol raises insulin levels and is a major pathway of weight gain. Therefore, reducing your cortisol levels is an integral part of your overall weight-loss effort. Reducing stress levels, practicing meditation and getting good sleep are all effective methods for achieving lower cortisol levels. Some useful ti

energy for the long term; it uses glucose/glycogen in the short term. When short-term stores are depleted, the body turns to its long-term stores without problem. Hepatic gluconeogenesis provides the small amount of glucose necessary.

To break the insulin-resistance cycle, we must have recurrent periods of very low insulin levels. (Remember that resistance depends on having both persistent and high levels.)