1. Dogma

• Is breakfast being the most important meal of the day wrong?
• It is more important when you eat than what you eat? 
• Snacking all day long and eating many meals - outdated 
• Exercise more, eat less
• The concept of calories in - calories out

• ⅔ of women 40 - 50 years old are overweight and more than half are obese
• 50-60-year-old women gain an average of 1.5 pounds/year

• absence of food during a prescribed time period 
• eat insulin secreted by the pancreas -> move sugar into cells = store sugar in lives + skeletal muscle >< exceed storage sites + stored as fat when fasting -> insulin level are low + tap into fat stores for energy 

• free, flexible and simple

• help fuel fat loss
• magic bullet, powerful

• improve interpersonal relationships and self-esteem
•  fat loss: visceral fat around abdomens and major organs
• insulin levels are low -> improve mental clarity
• reduce the risk of developing cancer and Alzheimer disease 
•  improve cholesterol profile by blood pressure 

• those who have difficulty controlling diabetes
• a child or adult who are over 70
• pregnant women
• chronic heart issues or kidney issues
• have food disorders 
• have a low body mass index 

• a real whole food
• ideally organic meat, wild-caught fish →   build up healthy hormones 
• healthy fats: avocados, quinoa, coconut oils, grass-fed butter, nuts 
• low-glycemic berries, squash, green leafy vegetables, sweet potatoes 
• keep well hydrated: tea, coffee 

• sugar
• alcohol 

• give a solid 30 days before determining the right strategy
• consult health care provider if having chronic health conditions 
• six to eight weeks to see the full benefits

• Breakfast - the most important meal
• Nutritional dogma: snacking all day, eating many meals
• Exercise more, eat less (female)

• Survey data (The national health and nutrition for children and adults regarding nutrition and escalating obesity rates)

• Sugar burner: 
• Consume high carbohydrates
• Quickly feel hungry
• Have low energy
• Struggle with weight loss ← high insulin level 
• Fat burner: 
• Sustain energy -> sleep better & age slowly
• Don't get hungry
• Easy to lose weight

• The absence of food during a prescribed time period
• Benefits: 
• Help fuel fat loss, improve interpersonal relationships and self esteem
• Allow women to gain back their firmer skin, be powerful

• Improve mental clarity
• Spikes human growth hormone by inducing autophagy => lower insulin levels
• Improve our cholesterol profile => reduce risks for cancer, Alzheimer’s disease or type III diabetes
• This strategy is not for everyone if you want to protect your brains

• Having brittle diabetic or be difficult to control diabetes
• A child or adolescent or adult age >70yo
• Having pregnancy or heart chronic heart issues, kidney or renal issues
• Having a history of disordered relationships with food including anorexia, bulimia, or binge eating => because it can evoke those tendencies
• Having low body mass index or frail or have been recently been in the hospitalized 

• The whole food including: best quality protein, ideally organic, pastured meat, fish, healthy fat=> building healthy hormone 
• Things should focus: avocado, oil, grass fed butter, coconut,etc… 
• From 5-7 years before menopause: unprocessed carbonhydate literally important with something low plycemic berries like: vegetable, sweet potatoes
• Limit sugar and alcohol
• Keep yourself well hydrated

• The biggest pain point for female patient is weight gain
• Think about the fact: simple, flexible and free option
• Discuss with your healthcare provider if necessary

1. Lead-in

• Denying that breakfast is the most important meal. => affirm that when u eat > what u eat
• We should do exercise more and eat less; the theory of calorie in and calorie out alone is not enough
• Example: American eating 3 meal a day => eating all day long is wrong

• ⅔ of woman at the age of 40-50 is overweight , and more than ⅓ woman is obesity
• wm in 50s-60s gain 1.5lbs/year
• Some things like hormonal fluctuations, women have more muscle mass than their male, sleep disturbances and mood disorders

• Ppl are brittle diabetic or have difficulty controlling diabetes.
• Child, adolescent or age greater than 70
• Pregnant 
• pp with chronic heart issues, kidney or renal issues
• pp with disordered relationship with food
• PP who have low body mass index
• → Not the best strategy for everyone

• Purchasing the best quality protein that ur budget permits
• Eating real whole food, organic, pasture meat, wild caught fish, healthy fats (avocados, coconut oil, nuts, grass-fed butter)
• Making sure our taste buds light up, happy
• quality and quantity are necessary

•  Breakfast is the most important meal of the day is wrong.
• What you ate and when you ate are outdated.

1. Controversies: sugar burner vs fat burner

• Sugar burner: consume the carbohydrate much -> get hungry, drop in energy level, increase weight, insulin levels are high.
• Fat burner: Don't get angry, sleep better, eat slowly. 

1.  Definition 

• Intermittent fasting: the absence of food during a time period 

1. Characteristics:

• When people consume food, insulin is secreted by the pancreas to move sugar into the cells. 
• If you skip breakfast, it can reduce your calories by 20 to 40%. -> you can fuel fat loss 
• Create human growth hormone -> slow down the human ageing process.

1. Do and don’t

• Do 

• Real whole food
• Proteins: butter, pasta, creamy vegetables, quinoa, salad
• Coffee and tea

• Avoid sugar and alcohol.
• Not for :
• Pregnant women
• People have food-related problems.
• Chronic heart issue or kidney suffering. 
• People find it hard to control diabetes.

• If people have any health problems, they should discuss them with their doctors.

• Old conceptions: 
  + Breakfast most important => wrong  
  + When you eat > what you eat => wrong
  + Nutritional dogma => outdated (snacking all day long, eat many meals)
  + Dominant nutritional paradigm: exercise more, eat less
  + Calories in calories alone => not effective
  + 1970s: American ate 3 meals a day + no snacks >< today: American ate 3 meals a day + snack all day
  + Eating all day long => wrong => digestive system cannot work properly => cannot absorb food, nutrients

• Debate: Sugar burner vs fat burner (meal frequency)
  + Sugar burner: consume lots of carbondinates → primary fuel source: glucose => inefficient; often get hungry; high insulin level; more inflammation; struggle with waking
  + Fat burner: sustain energy; not easy to get hungry; store fat; sleep better; age slower

• Statistics: 
  + ⅔ 40s-50s women : overweight + more than ½ are obese
  + 50s-60s women:  +1.5lbs/year

• Better idea: Intermittent fasting

• Definition: the absence of food during a prescribed time period.
• Benefits:
        - Benefits: 
  • Help fuel fat loss
  • Improve interpersonal relationships and self-esteem
    - Characteristics:
• Free, Flexible + Simple
• Improve mental clarity 
• Spike human growth hormone → lean muscle mass
• Induce sth called “autophagy”:
•  Autophagy:
   + Lower insulin levels, blood pressure and improve cholesterol profile. 
  + Reduce your risk for developing cancer and Alzheimer's disease.

• 1st and foremost, a brittle diabetic 
• A child, an adolescent or age >70
• Pregnant, chronic heart issues, kidney, renal issues
• Having a history of disordered rela w food: anorexia, binge eating…
• Low body mass index

• Before IF: discuss with healthcare provider /Giving IF a solid 30 days
• During IF:
  + Limit sugar & alcohol
  + Keep yourself well hydrated, have plain coffee or tea
  + Focus on real whole food : organic, pastured meat, wild-caught fish, sweet potatoes…
  + Healthy fat: avocados, coconut oil, nuts
  + Keep patient in 6-8 weeks to see the results.