medical nutritional therapy

Dr. Jung, the world renowned expert on intermittent fasting provides an insightful explanation of the two compartment problem. Calories vs. Carbohydrates

Insulin resistance is a common feature in patients who are obese or who have metabolic syndrome or type 2 diabetes. Insulin-resistant patients require higher than normal amounts of insulin to maintain normal blood glucose concentrations. The development of insulin resistance is complex, and many of its mechanisms are poorly understood. However, a common denominator in insulin-resistant patients is excess fatty . Read More



Lots of deep insights related to:
Low insulin levels and fat burning
Low Glycemic Foods and fat burning
High Blood sugars and fat burning

She recommended maximum of 2 days.

He has pushed to 6+ days

You wake up. Lay in bed for a few before getting your booty up to go kill the workday and accomplish big things. Check your blood sugar. 115 (6.3 mmol/l) stares back at you.

You smile to yourself: life is good.

Forty minutes later, when you sit down to eat, your CGM gives you a “high” notification, and you’re 180. You have eaten NOTHING. All you’ve done is prepare for the day and prepare food. Now you face the grim potential of chasing your sugars all day long.

Hoda Kotb explains how she’s doing intermittent fasting- 16/8 routine.

What exactly is 16/8 intermittent fasting?
Intermittent fasting (IF) itself is simply eating within a certain daily window of time and fasting outside of that window.

There are several different types of intermittent fasting but the16/8 method is typically the most common.

Those who partake in IF often describe their routine by breaking up 24 hours into when they are consuming food versus when they are not. For example, the number of hours fasted followed by the eating window hours.

So, 16/8 fasting means eating within a window of eight hours each day — such as from 12pm to 8pm — and not eating during the remaining 16 hours.

The windows can vary based on the individual. Someone might only eat within a six-hour window (18/6) or four-hour window (20/4).

Intermittent Fasting and Ketosis
One of the best things about fasting is that it can help get us into that sweet metabolic state of fat burning faster — that sweet state of ketosis.

The two are related for three reasons:

For our bodies to get into ketosis, we must be fasting in some sense — either by not eating any food at all or by keeping carbs extremely low. When we’re in ketosis, it means the body is breaking down fat for energy.
Since IF obviously involves fasting, it can help our bodies deplete glucose stores at a faster rate and speed up the process of running on fat.
Many people who start a ketogenic diet will begin by fasting to help them enter ketosis more quickly.
So, is 16/8 intermittent fasting guaranteed to get you into ketosis? Well, not exactly.

There are a few potential issues that can prevent you from getting into a fully fat burning, ketogenic state.

Concerns About the 16/8 Window
While intermittent fasting alone is still great, some issues can arise when it’s combined with a non-ketogenic diet. When following a higher carb-based diet, once the fasting window ends, the body switches back to glucose-burning mode and bumps you out of ketosis (if you were in ketosis at all).

If we go from eating a “normal” amount of carbs to shifting our carbs to very low, it can take around two days for the body to even enter ketosis.

That means if you’re eating whatever you want during the eight-hour window, you might not be giving your body enough time to get into ketosis at all.

(And remember, it’s always smart to test your ketone levels to be sure you’re in ketosis.)

However, there is a way to remedy this and increase your chances of entering and staying in ketosis — that is, simply following a ketogenic diet.

So, how can the ketogenic diet be used along with intermittent fasting to help you get into ketosis faster and keep you there longer?


If you want to reduce visceral fat, don’t exercise at a constant pace. Interval training will benefit you whether you’re trying to get fit or lose weight, and whether you’re a weekend warrior or a high-performance professional athlete.

Interval walking is one of the most convenient exercises. It doesn’t require any special equipment and can be performed anywhere. Weight training with only short periods of rest between sets (one minute) is one of the best all-around exercises, in my opinion. The anaerobic aspect of weightlifting causes muscles to fatigue rapidly. And don’t forget kettlebells, which also cause an anaerobic burn.

Finally, exercising first thing the morning before breakfast can make a tremendous difference. I exercise immediately after my morning protein shake. Exercising before eating anything might be a little better, but the main problem comes from consuming carbohydrates. If you start exercising with a belly full of carbohydrates (or one of the high-carb energy drinks in your hand), your body will use that for fuel and never have to burn any extra body fat or glycogen stores. Protein and fat take longer to digest, and when consumed immediately prior to exercise, they won’t get into the system quick enough to be used as the primary source of energy. After 45 minutes to an hour of hard exercise, protein will start to be available for muscle repair and growth.

Also, to see top 3 exercises:

….. Burn more energy than you consume and you will lose visceral fat, regardless of your genetics or other circumstances.

That said, there are a few other things you can do to speed up the process.

Cut out all trans fats from your diet.
There’s a reason why the Institute of Medicine recommends that our trans fat intake be “as low as possible.”

The stuff is bad.

Don’t drink a lot of alcohol.
What do we call a large accumulation of visceral fat?

A beer gut.

You now know why.

Studies show that while drinking frequency doesn’t seem to affect visceral fat levels, drinking intensity does. That is, the more you drink on each day you drink alcohol, the more likely you are to increase visceral fat stores.

So, if you’re struggling to lose visceral fat, cut back onthe alcohol.

Do resistance training.
Weightlifting isn’t just for building muscle. Studies show it’s also extremely effective for losing visceral fat.

Read this article to learn how to create a resistance training program that will work for you.

Do high-intensity interval training (HIIT).
Research shows that high-intensity interval training is not just better for overall fat loss–it’s particularly good for reducing abdominal and visceral fatness.

Interestingly, research shows this is true whether total fat mass is reduced or not.

That is, even if you don’t decrease your body fat percentage, regular aerobic exercise reduces visceral fat storage. The exercise promotes a healthier distribution of body fat (your body simply stores its fat elsewhere).

Another visceral fat elimination the circulation effect he discusses at 4:03 minute mark. Since Fat is within silos.

Hoda Kotb explains how she’s doing intermittent fasting
Hoda Kotb explains to Kathie Lee Gifford that after realizing she gained some weight, she’s been intermittently fasting. Hoda says she’s down 2 pounds and that right now she feels “really energized

Subcutaneous fat that lurks beneath the skin as “love handles” or padding on the thighs, buttocks or upper arms may be cosmetically challenging, but it is otherwise harmless. However, the deeper belly fat — the visceral fat that accumulates around abdominal organs — is metabolically active and has been strongly linked to a host of serious disease risks, including heart disease, cancer and dementia.

You don’t even have to be overweight or obese to face these hazards if you harbor excess fat inside your abdomen. Even people of normal weight can accumulate harmful amounts of hidden fat beneath the abdominal wall. Furthermore, this is not fat you can shed simply by toning up abdominal muscles with exercises like situps. Weight loss through a wholesome diet and exercise —

activities like walking and strength-training — is the only surefire way to get rid of it