Many of you have been hearing about the benefits of Fasting/Time Restricted Eating/Intermittent Fasting and maybe even, Autophagy. One of the biggest benefits is *Autophagy or cellular Spring cleaning.
The physiological benefits of fasting include anti-aging (and even anti-cancer) activity by turning on a process in the body called “autophagy,” which triggers the body to “clean up.” In this process, our cells remove damaged contents so they can be metabolized and excreted from the body.
Autophagy is a natural way to get pathogens and abnormal contents in cells out of the body. Autophagy provides anti-aging benefits and potentially even some anti-cancer benefits, because when cells act abnormally and replicate in an uncontrolled manner, that’s essentially how cancer develops. Autophagy removes these abnormal or damaged cells before they get out of hand.
So, fasting turns on autophagy and the fasting mimicking diet seeks to engage that process without having to stop eating completely. In short, you still eat food but calories are limited (800-1100 calories per day), and in theory you still get the benefits of fasting.
Lab trials on the Fasting Mimicking Diet:
The outcomes of the first small scale human trials of Fasting Mimicking Diets or FMD are reported by Dr. Valter Longo as including:
Reduction in blood glucose and large increase in ketones
25%+ reduction in circulating Insulin Growth Factor-1 (IGF-1)
Reduction in C-Reactive Protein (CRP)
Positive changes in cholesterol and triglyceride levels
Reduction in body weight
Improvement and Rejuvenation of the Immune System
Activation of *Autophagy
What happens next?
If you are interested in participating in the FMMP, or have additional questions, please contact Wellspring Holistic Center at 570-421-3708 or email firstname.lastname@example.org
We know these are tough times for many of us. The cost of the entire program is $200- but for those in need we are offering a sliding fee scale of $100 – $200-
We also acknowledge that heartache our country is going through right now on so many levels and we stand with our communities of color. We are donating a percentage of each fast to our local NAACP.
Please know that we are open to hearing from you and your personal needs. All are welcome.
Many of our patients have been asking for ways to boost their immune systems. Here is a short list:
in the morning take : Vitamin C 500 mg – 1000mg , Elderberry syrup (don’t get one with sugar added), oregano essential oil 2 drops in warm water.
in the afternoon take: Fish oil with EPA and DHA, at least 1000 mg, Zinc (lozenges are fine),and Vitamin D-3, at least 1000 IU, as this controls thousands of gene expressions including your immune system.
at some point during the day, place 1 teaspoon of thyme (from your herb cabinet) and 1 tablespoon of chamomile flowers (you can buy them in bulk at the health food store) or 1 chamomile tea bag in a pot of water. Bring to a boil. Remove it from the heat and grab a large bath towel. Place your head over the pot of water, the towel over your head, and steam for 10 minutes. Thyme and chamomile are anti-bacterial and anti-viral. The steam will help to clean out your sinuses which is your first line of defense against bacteria and viruses.
add fermented foods to your meals, 1-2 tablespoons to add the good bacteria to your gut, and/or sip on bone broth, which has proline and glycine for immunity boosting.
eat at least 5 cups of vegetables per day and cut down on grains, sugar, and processed foods. Sugar is the most important to cut down on or eliminate completely in all forms, including fruit, as it decreases your immune system.
exercise, get out in nature (just not in a group please) and breathe deeply (here is a short breathing practice):
get a good night’s sleep – during this time of accelerated stress, take a few moments at night to write down all the things from the day or even the next day that are on your mind.
Here is an exercise that we practice: list things on any app. that you like to use e.g. notes, stickies, Word,etc., that happened during the day or that you are worried about, as all of these will effect your sleep. After writing them all down, hit delete or delete them one by one and watch them disappear!
This is a powerful way to set up the mind for melatonin boosting during sleep – perhaps one of the best ways to support your immune system.
With many of us taking time to slow down, stay in, and help contain the COVID-19 virus, it is a perfect time to assess, evaluate, and think long term. How is your health on all levels (physical, mental, emotional, and spiritual)? Is your immune system functioning optimally? Do you feel strong, vibrant, joyful, and at ease? Are you able to reduce stress on a daily basis?
Many of us are choosing to stay in. Unless there is an absolute need to travel outside of the house, (e.g. Louise is headed to University of CT to pick up her daughter as colleges around the country are closing for weeks or the entire rest of the semester)it is advised to stay in and be a part of the effort to contain the COVID-19 virus.
Communal responsibility is a big part of this. Here is a great visual from PBS News.
We can do our part. We can be well informed and promote safety for ourselves, our loved ones, and the at risk in our communities. This is important even if we ourselves feel healthy and strong. This excellent article explains the difference between COVID-19 and the flu.
Wellspring Holistic Center continues to take the job of boosting your health and well-being very seriously during this time. We are wiping, wiping, wiping and washing, washing, and washing. This is not to be light or flippant about any of this, but sometimes a small chuckle goes a long way to boosting immunity! For now, we are limiting our exposure outside of our office to only essentials for the safety and care of our patients.
We also want to remain informed and help you navigate all the info out there.
Here are 10 things you can do to help boost your health (in no particular order):
set a timer and see what 20 sec. really is while washing your hands.
plan to stay home. operative word: plan – have fun making a list of things you would like to do that you haven’t given yourself permission to do. make sure some of them make you laugh!
go out for a walk, even if that is just around your property. with safe social distancing practices you need to keep 6 ft. between you and another.
breathe deeply. breathe in through your nose and make sure your belly fills with air. imagine your belly is a balloon and watch it blow up and empty as you exhale fully through your nose or mouth.
drink 8-10 glasses of filtered water today and every day after today. Hydration is key.
practice becoming mindful. here is a one minute meditation you can do many times a day.
turn off the TV. stop watching the news for a few hours. less stress = better immunity.
take a break from constantly checking your phone. decision fatigue is a real thing.
refrain from sugar for a couple of days( it weakens not only your immune system, but other important systems that regulate your hormones) – that is probably one of the greatest gifts you can give your body in the next week.
We understand the need for extra care at this time in our community and our world. It can be challenging to sift through all of the information coming at us from the news, internet, family and friends, and maybe even people we meet at the grocery store! Who we trust is important and at Wellspring Holistic Center, we know that many of you put your faith and trust in us.
Thank you for that. We do not take that for granted. We are reading as much as we can about that COVID-19 virus strain and taking the added precautions at our office. You can be assured we will continue to do so as we take your precious care into our hands.
Your personal, preventative health at this time is so important. Trust in your Inner Authority is crucial. No matter what we or anyone in your life says, listen to your gut (it is way more reliable than you mind). If you have a feeling in your deep belly that tells you to stay home, or you feel uneasy about anything that you are committed to right now —- listen.
Inner Authority tells us that we can trust ourselves. We do not need anyone to agree with us, or tell us that our experience is wrong.
We support you. Give yourself the credit you deserve for knowing more about yourself than anyone else does. Take deep and full breaths. Sink down into the lower part of your abdomen. Stop. Turn off your phone, computer, and other devices. Get quiet. This will take a few minutes.
You are worth it. You need yourself right now. There is a still small voice waiting to tell you what it knows. Breathe again and again and again.
This morning an angel appeared in the sky – well, that is what I saw in the clouds. I am not sure if angels are real, but I do know that if they are we are walking with them every day. You, our patients, friends, family, and loved ones, are the angels among us. You help to lift us up. You inspire us to be better healers, sisters, friends. You allow us to see beyond our tiny troubles and open us to the beautiful sky available in and around us.
This day gratitude abounds out loud -maybe as a way to allow us to pause and take a moment to realize what is here daily.