The First Step to Fat-Loss: Time-Restricted Eating (TRE)

The First Step to Fat-Loss: Time-Restricted Eating (TRE)

Fat Loss – One Step at a Time

Let’s get rid of that extra body fat, step by step, one phase at a time.  Time-Restricted Eating is an approach that I believe will work for everyone that commits to it.  It takes things one step at a time and you don’t take the next step until you have OWNED the ONE you are on.  You need to ETR (Earn The Right) before moving on to each subsequent step.  This is how you will achieve Extraordinary Results over time.

Our First Step: Time-Restricted Eating (TRE)

Time-Restricted Eating (TRE) is sometimes also referred to as Time-Restricted Feeding (TRF). TRE is eating within a window of 12-hours or less. Most people eat on a 15-hour window, so they are only in a fasted state for 9 hours.  For example, they might have a cup of coffee with milk at 7:00 am, and then have their last bite of food at 10:00 pm.  Our goal in this first step is to master a 12-hour eating window first for at least 7 days.  Eventually, some of you may choose to eat within a 10-hour, 8-hour, 4-hour or even 1-hour window on TRE. Eating within a one hour window is known as OMAD (One Meal A Day).  I recommend decreasing the eating window to deepen the benefits of TRE, but only after you master the first step, which is at least 7 days of perfect adherence to a 12-hour window. 

Why 12-hours?

When you eat a normal meal it generally takes 3-5 hours for your body to digest and absorb the food you ate. Insulin rises significantly, shutting off fat-burning completely and also triggering excess calories to be stored as fat.

After this digesting and absorbing process, your body goes into the post-absorptive state where the components of your last meal are still in circulation.  This post-absorptive state can last for 8-12 hours after your last meal.  So it takes approximately 12 hours after the last bit of your last meal to enter the fasted state.  The fasted state is the period when your body can burn stored body fat that hasn’t been accessible during the fed state.

Until you are in the fasted state, your body is burning sugar as fuel in the form of glucose.  From this 12 hour period, your body can start burning body fat as fuel.  That is what we are aiming for here – annihilating excess body fat.

Time Restricted Eating clock

A simple example of fasting and eating on a 12-hour eating window

What if I Can’t Fast for 12-Hours?

If you are thinking this way, just stop.  You can do it.  I believe most people can fast for 12-hours if they decide to.  The decision is yours.

Who Discovered the Benefits of TRE?

Professor Satchidananda Panda, a prominent researcher from Salk Institute in La Jolla, California.  If you want to dig deep into the science of this, please read this PubMed article by Professor Panda.   Professor Panda’s book – The Circadian Code covers this subject in depth.

How Did Professor Panda Discover It?

While researching how the liver’s daily cycle works, he found that mice that eat within a set amount of time (8-12 hours) resulted in slimmer & healthier mice than those who ate the same number of calories in a larger window of time.

How Could This Discovery Help Us Live a Healthier Life?

This discovery shows that the timing of eating may be as important as what is eaten.  If TRE works for humans as it does for mice, we will be slimmer and healthier.   This approach might stave off high cholesterol, diabetes, and obesity.

How Do I Apply Time-Restricted Eating For Fat-Loss?

  1. Decide when you are going to eat your last meal of the day
  2. Eat it and log the time that you finish your last bite or drink if it is a caloric drink
  3. Make sure that you don’t consume any calories in the form of food or drink for at least 12-hours.
  4. Log the time you have your first calorie in the morning in the form of food or a caloric drink.
  5. Do this every day for 7 days
  6. If you are an LFBX Gym Client, let us know when you start TRE for Fat-Loss and then submit your results to us on the 7th day via email.

Notes: Water, herbal tea, black tea or coffee are non-caloric drinks and permissible during the 12-hours that you are not consuming food or drinks as long as there is no dairy (milk or cream), sweeter (honey, maple syrup, sugar) or soy or nut milks in them.

Stevia, Erythritol, Xylitol is ok, but I suggest that you don’t have anything sweet during these 12 hours.  You can eat sweet things during your eating window.

Also, refrain from artificial sweeteners like sucralose, saccharine, aspartame and the like as well as Coke Zero or other zero-calorie sodas or gelatins – they are poisonous and harm your health.

Salt, added to your water to balance electrolytes, is acceptable.   I recommend this Okinawan sea salt for people in Japan.  For people in the States, I recommend Redmond Real Salt.

You can brush your teeth – but don’t eat the toothpaste.

If you have any questions, drop all hesitation and ask us immediately.

Be Extraordinary!

Bodhi

 

6 Steps to Get Your Walk On

6 Steps to Get Your Walk On

The First Step – The Talk

Recently I have been intrigued by exercise early in the morning before most Tokyoites are out and about.  I was getting too caught up in being too busy with work and realized that although our mission at LFBX Gym is to help people achieve the highest level of mindset, health, fitness, and lifestyle that they desire, I was not keeping my fitness on point.  So I thought of ways to remedy this.

The Second Step – The Walk

I found that walking with my wife, for about 20-30 minutes was a perfect approach.  Here’s why:

  1. When I walk with my honey it is at a pace that we are able to hold a normal conversation.  We talk about life and there is no computer screen, cell phone, book, food or whatever in front of us. Just the road, sidewalk, a few people and cars here and there.  It’s a great way to communicate.  It’s also a great opportunity to hold hands.
  2. It gets us out in the morning sun or rain communing with as much nature as possible, which has been proven to set our daily circadian rhythm for deeper sleep in the evenings.   See this short article, by Dr. Chatterjee  4 Simple Tips to Help You Sleep for a few tips on better sleep.
  3. It’s a perfect time to get some solid exercise on an empty stomach, in a fasted state.  For more on the benefit of fasted exercise, see Micheal Matthew’s post.
  4.  Walking is an exercise that is kind to the joints, gives excellent cardio benefits and is just so easy.

The Third Step – Making it a Daily Habit

We found this to be a very enjoyable habit that brings energy to the rest of the day.  Some people view exercise as something that requires time that they feel they need to spend on other things; however, I see intelligent exercise, such as walking, as an investment that pays dividends by increasing focus, decreasing emotional and mental stress and adding a sense of accomplishment that you are taking your health into your own hands.

The Fourth Step – Tracking Your Progress For Fun

The recent trend in health is Health Tracking.  I can see how it can get out of hand, as I generally err on the side of minimalism, but I do find it fun to quantify my efforts and gamify fitness a bit.  Here’s a previous post on my 4 Unique Ways to Track Health.   If you have an iPhone, and you want to track your steps, you can use a simple app called Health.   You can see the specifics of how to track your steps in Tip 6 in the Health link above.  I have found that when I walk at a solid pace, I get approximately 1,000 steps per 10 minutes, so in order to walk 10,000 steps, it would take about 100 minutes (an hour and 40 minutes) for me to log in that many steps per day.  I’m sure that I could ‘step it up’ a bit, to make it an even 90 minutes.  There are days that I do this but I definitely don’t make it a “must-do” every day.  This could easily be done with a 3 x 30-minute walk approach throughout the day: 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner.

The Fifth Step – Start with 10 Minutes Out and 10 Minutes Back

My suggestion to my clients who don’t deliberately practice walking each morning, is to wake up 30 minutes earlier than usual, have water, tea or coffee without any calories in it, set their timer on their phone for 10 minutes and walk in one direction.  When the timer goes off, they come back home and they are done.  I suggest that they listen to a favorite Audible book, podcast or songs that make them feel good.  If they want to be more natural, of course, they can just walk and enjoy the sounds of nature and the world around them.  Mantras are also good during walking as the walking sets up a very nice rhythm through tempo and the sounds of footsteps.  These mantras don’t need to be esoteric or based on spiritualism or religion, they can be as simple and fun as “I love to exercise.” Or “I am magnificent.”  Being creative with these is a lot of fun in itself.

Walking to Shinjuku from Sugamo

The Last Step – Enjoy Ramblin’!

If you are looking to feel better, sleep deeper and just know, intuitively, that moving a bit more is healthy, please implement walking into your day.  10,000 steps is a very nice goal, and I believe that even 20-30 minutes first thing in the morning will make a beneficial and noticeable difference in your life once it becomes a habit.

Thank you for reading.

I always look forward to any comments.

Be Extraordinary!

Bodhi the Ramblin’ Man

Can You Thrive on Just Meat Alone?  A Peek into the Carnivore Diet

Can You Thrive on Just Meat Alone? A Peek into the Carnivore Diet

A Simple Way To Make Yourself Even More Super

  1. Eat meat or fish, use only salt (no other spices, soy sauce, mirin or sake, garlic, ginger) as a seasoning.
  2. You can eat until you are full.
  3. Eat meat that has more fat in it.  Try to avoid chicken breast without the skin as it’s ultra-low in fat.
  4. Drink water.  For you die-hard caffeine addicts, like me, you could have straight black coffee or tea, as well.

Here is What You Can Eat

Carnivore diet meat

You can also eat chicken eggs, fish eggs, & organ meats, which are all very nutrient-dense. 

What is so Special About This Diet?

  1. It’s an elimination diet.  Meaning that it eliminates the foods that cause the most problems in the body.
  2. This diet will reduce inflammation in the body.  Inflammation appears as pain, stiffness, fatigue, fever, sores, rashes, excessive mucus production (always having to clear your throat or blow your nose).
  3. You will lose all addictions to food and drinks on this diet.  You may not believe it, but I can say from my short experience on this diet, that it’s true.
  4. Once you eat enough fat each day, you will probably only eat once or twice per day with no desire for snacking.

If You Want to Have the Most Effective Strategy to Finding Out Which Foods Cause You Inflammation, Try This:

Eat only beef seasoned with salt and drink only water.  Why beef?  Beef appears to be the best meat due to the cow’s digestive systems.  They have four stomachs that, in essence, eliminate plant-based chemicals and toxins from their digestive system so that when we eat the meat of a cow, beef, it is free of these chemicals and toxins.

Where I Recommend Buying Grass-Fed Beef in Japan

I am buying my beef from The Meat Guy.  I ordered the following cuts, as the more grass-fed organic beef you can get, the better.  It has a better ratio of Omega 3 to Omega 6 and has been raised more ethically.  Here are the cuts that I bought this week:

  1. Grass-fed ground beef
  2. Grass-Fed Steak pieces
  3. Grass-fed Ribeye
  4. Grass-fed beef fat – used as oil and for extra fat.

I use Himalayan salt, but you can use a sea salt like this Okinawan Ishigakijima salt.

Here is a photo of the Ribeye from The Meat Guy

Keep it Simple

I think the only way you are going to really KNOW if this works for you is to do it 100%.  It can take around 2-3 weeks to really see the effects of the diet on things like allergies, but you could notice changes more quickly.

Eating Out

Try your best to avoid eating out if you can.  In the worst case, communicate well with your server or even better, talk with the chef directly.  You definitely don’t want a steak that is cooked with seed oils such as canola, sunflower or safflower.  Ask them to use beef fat or butter only.  In Japan, you can usually get really good fish, but again, make sure that it is not going to be smothered in sugar, soy sauce and mirin (rice wine for cooking).  Sometimes the staff doesn’t know what is in each dish in Japan, as most Japanese people don’t ask such finicky inquiries:-)   Eggs are pretty safe to order, but again, make sure that they use real butter and not some margarine or hydrogenated oils to prepare them.

Macronutrient Recommendations

For a lady around 50kg (110lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 90g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 113g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (135g) to 2g (180g) of fat per 1g of protein.

For a guy around 75kg (165lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 135g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 169g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (203g) to 2g (270g) of fat per 1g of protein.

Don’t worry that much about the details in the beginning, but eventually, say after about one month of doing the carnivore diet, you want to make sure that you eat more fat than protein. 

You May Feel Satisfied on One Meal A Day (OMAD)

I eat 2 meals per day on this diet without any desire for snacks at all.  My body is now using fat instead of sugar (glucose/glycogen) for energy and fat lasts a long time – 16+ hours between dinner and breakfast and 5+ hours between breakfast and dinner.  I used to feel hungry all the time when I was eating a higher fruit and vegetable-based carbohydrate diet.  On the carnivore diet fasting is much more simple and I feel that I could be satisfied on an OMAD (One Meal A Day) approach to eating if I choose it.

Simple Carnivore Meal Plan

Just to give you a peek at how simple this approach is, here is what I ate yesterday – about 1,100 kcals at around 10:30 am and about 1,100 kcals at around 4:30pm.  I didn’t count calories but just ate until I felt satisfied.

*I added some coconut oil to my collagen last night for a sort of “macaroon” tasting treat, but it left a knot in my stomach for over 12 hours.  I think I’m done with coconut oil.

 

Here is an idea of things you could eat on a flexible carnivore diet:

I recommend 2 meals per day, but am sharing 3 here just in case you feel you need them.  Eat slowly until you are satisfied.  It’s a very intuitive way of eating; very natural.  Only eat again when you are truly hungry.

Breakfast

  • 2-4 eggs cooked in grass-fed butter with fatty pork like 豚バラ (you can omit the egg whites if you like – I am only eating the yolks lately)
  • 115-230g (4-8oz) hamburger or beef steak

Lunch

  • 150g (3oz) salmon with butter

Dinner

  •  10g of Salmon roe いくら, which is very high in Iodineヨウ素 and Omega-3.
  • 150g (8oz) grass-fed ribeye steak

Next Level Carnivore – Yikes!! Bring on the Organ Meats!!

This level is for you if you are open to eating organ meats like liver and grass-fed beef trimmings or suet (beef kidney fat). Muscle meats are very rich in many vitamins and minerals, but don’t cover all of them. This “Next Level Carnivore” diet helps fill in many of the possible nutrients, such as vitamins & minerals, that a strict muscle meat diet does not provide.

Here is a good case in point.  I ate 322g of chicken liver/hearts and it had more vitamin C than 2 medium lemons.  Organ meats are amazingly rich in both vitamins and minerals.  Very high in protein as well.  There are 79g of protein in those chicken livers and hearts as well.  Here’s a look at the nutrients.

Chicken Livers Vs 2 Lemons in a Vitamin C contest – CHICKEN LIVERS WIN by nearly 20 grams!!

 

Wrapping it Up

I am very new to the Carnivore Approach and am in the trial and error phase.  I’m sharing this because I think it’s absolutely fascinating.  It could be such a game-changer for people who are open to it.  It’s definitely extra-ordinary!

If you have any questions or comments, shoot!

Thanks for reading.

Be Extraordinary!

Bodhi

LFBX Superhero-7 HIIT Bodyweight Circuit

LFBX Superhero-7 HIIT Bodyweight Circuit

The Superhero

I have the privilege of working with Chris Lee to help him transform his body and mind into the true superhero that he is.

We are using several movements that Chris requested from his boy, Thor Himself, Chris Hemsworth.

This is a very high-intensity interval training program with a focus on bodyweight movements.

The Movements

There are 7 movements:

  1. Walking Switchbacks
  2. Deep Squats with a Twist
  3. Bear Crawls
  4. Reverse Lunges with a Forward Knee Kick
  5. Gorillas
  6. Hanging Straight Leg Raises
  7. Athletic-Stance Medicine Ball Wall Dribble

The Interval & Timing System We Use

The interval between movements:

20 seconds of work/5 seconds of rest for a total of 2:55 minutes per round.  I am using the Bit Timer app, because it’s quick, simple and effective.

 

The Number of Rounds Performed in One Training Session

We focus on completing 7 rounds per session.  On days that takes him longer to recover between sets, we may only get in 6 rounds max.

The Intensity – 80-100% Max Heart Rate Focus

This is very high-intensity work, so we are aiming for 80-100% max heart rate on this LFBX Superhero Circuit.  A simple formula to obtain this is 220 – age and Chris is 26 years old, so that equals 193 bpm (beats per minute).  So we want to aim for a max range of about 193 and at the very least 154 bpm, as that is 80% of 193.

The Rest – 60% Heart Rate = Start the Next Round

Now, for the rest period.  We will not start the next round until his heart rate drops to 125 bpm (beat per minute), as that is 60% of his max heart rate and that gives him just enough recovery to be able to give his all to the next round.  I love this rest interval because it is smart and honest.  I highly recommend that for really hard interval training like this, you use this system.  Get your heart down to about 60% of your Max before starting the next round. 

*Since Chris is a True Superhero, his heart rate sometimes goes to 195, which is 101%:-) This is true, so just be aware that the 220 – age formula doesn’t always apply to superheroes

A Note on Recovery

When Chris’ sleep and recovery is on point, sometimes he recovers within 2:00 between sets.  On days where he’s off, he may require 4:00-6:00 for his heart rate to drop to 125 bpm (60% of his max heart rate).

The Chart We Use to Track Progress

We use this simple excel chart to track progress for each session.  HR = Heart Rate.  We are aiming for 80-100% effort, so his target heart rate ranges from 156-194 beats per minute.  The Seven Exercises are printed in the order we perform them and all the results are logged.  

The Gear I use to Track Heart Rate

I use a Polar FT7 which comes with a chest strap, which is about 10 years old.  My wrist is 48 years old at the time of this photo.

Here is a new Polar H10 at Amazon USA.  The Polar H10 is just a heart rate monitor that connects with your smartwatch or smartphone.  It’s about half the price of the model I am using above, so I recommend you buy the H10.  My old FT7 is still working, that’s why I’m still using it.  Here is a review of the best 7 chest strap heart rate monitors for your information.

If you want to know more about how I use my Heart rate monitor for Sprint Training, which is an absolute game-changer for health, see this previous post.  I also do a brief comparison of how I use my Apple Watch vs my Polar FT7 here in this post.

Measurable Results with LFBX-7 HIIT 

Here is an accountability form I use for all clients to show their attendance and any goals they may have to keep in mind each time we meet.  I recommend that clients get their waists measured each time they come in for training because sometimes there may be no weight lost, since there is muscle gained, so the waist shows clearly that fat is coming of the midsection.  Look at the fat that came off of Chris’ midsection between 5.1.2019-8.3.2019 below.  9.5cm of fat loss off the waist! 

Visual Results with LFBX-7 HIIT 

Chris Lee – In the beginning

Chris Lee

5.1.2019

Chris Lee

8.1.2019

Other Things that Chris Is Doing to Achieve His Superhero Transformation

It is important to know that Chris has dialed in his diet to match his tastes and what his body can handle.  We have found out through trial and error, that even with very little starch (wheat, corn and rice), he gains fat very easily.  So we have learned to eschew anything that resembles starch in his diet, He is incorporating a 24-hour water fast once per week and also a Low Carb, High Fat (LCHF) Eating approach to accomplish this, mainly eating Big Green Salads, Meat, Fish and EVOO (Extra Virgin Olive Oil).  If you want to know more about how to do 24-hour fasting, see my post here.

Do You Want to Join the Ranks of Superheroes?

If you do and have a few months or more of solid training under your belt, give this a shot.  It works!  Here is a video of Round One of Seven.  Enjoy!

 

If you have any questions or comments, please them below.

Thank you for reading.

Be Extraordinary!

Bodhi

 

 

Fresh & Delicious Lemonade that Can Zap A Cold Fast

Fresh & Delicious Lemonade that Can Zap A Cold Fast

Lemonade Fast

When you are experiencing the symptoms of a fever, the flu, GI issues or allergies, or you are just feeling off physically, please give this Lemonade Fast a try. It does wonders for allowing the body to heal while giving it enough nutrients to support the healing process.

How to Make Healing Lemonade

1. Cut one fresh lemon in half – always use fresh fruit
2. Juice ½ and store the other 1/2 in plastic wrap
3. Add ½ to ¾ tablespoon of pure maple syrup (make sure that it is 100% maple syrup)
4. Pinch of cayenne pepper (increases warmth, adds extra vitamin C and B-complex vitamins – optional)

Combine the lemon juice, maple syrup and cayenne pepper in a 300-500ml (10-16oz) glass and fill with purified water – it can be warm or cold.

Save Time by Making 1 Liter (1 Quart) in Advance

  1. 1 ½ lemons squeezed
  2. ½ cup of maple syrup
  3. Cayenne pepper to your desired heat preference (optional)
  4. Fill the rest with water

fresh-squeezed lemonade

Can I Drink or Eat Other Things When I’m on this Lemonade Fast?

You are always free to do what you want, but if you want the immune-boosting, cleansing effects of this simple and delicious remedy to heal your body, drink only this lemonade.  In fact, drink as much and as often as you like.  And when your cold, flu, GI issues or allergies lift, you are free to go back to eating your normal diet, but please do your best to focus on eating more real foods in their natural state and decrease eating processed foods.

A Few Words on Lemonade and Tooth Enamel

Some of my clients have made drinking this lemonade a daily habit, especially first thing in the morning.  If you are drinking lemonade every day or feel sensitivity in your gums and teeth when drinking it, please take note of the points below.

  • Use a straw because it sends the juice to the back of your mouth, away from your teeth.
  • As soon as you finish your lemonade, rinse your mouth with tap water. This normalizes your saliva, which helps to remineralize your enamel.
  • Wait an hour before you brush your teeth. Acids soften the enamel, and brushing softened enamel can damage it.

Can I Lose Weight Just Drinking this Lemonade?

You certainly can. I have even used this as a 1 day fast when I felt good and just wanted to give my body a day of rest from digesting heavier foods.  Give it a shot if it resonates with you.  This lemonade fast can be done for 1, 2, 3 or up to 10 days easily.

Enjoy!

Be Extraordinary!

Bodhi