A Pragmatic Approach to Weight Loss | Judicious Consumption

Weight Loss Road Inspirational

Have you been struggling with your weight?

Weight management may be the biggest single issue with health and Americans.  The number one cause of death in the US is Heart Disease, which is STRONGLY correlated with obesity.

We are offering a more personalized approach that uses scientific analysis to provide you with a plan tailored to your own body.  Unprecedented results, that what we promise.

 

At Autonomous Medicine we’re trying to provide uncomplicated approaches to weight loss and general well-being.  Utilizing the latest research and methods to provide you with the most efficient means to achieve your goals.  People are busy, how much time can you devote to taking care of your body?  So we’re always looking for ways to get the biggest gains with the least amount of time/energy investment.

So we’ve developed a lifestyle called Judicious Consumption. It’s a simple program that combines the benefits of individualized metrics with a proven energy boosting intermittent fasting technique and the fat melting power of ketosis to help you get the most out of your body without spending so many of your precious resources on it.

So there are a million diet strategies out there, vegetarians, low fat, low carb, Paleo, Keto, Mediterranean, Weight Watchers, Atkins.  What makes this one any different?

What we’re interested in here is getting maximum results based on what we learned about what works and doesn’t about all the diets that have come and gone.  What we’ve learned in recent years  is that Calorie Restriction has a lot of health benefits.  Everyone in the anti-aging community is touting the benefits of calorie restriction.  So after that was discovered, people have been dabbling with various ways to restrict their calories for the the biggest gains.  What we’ve learned is that the majority of the benefits of Calorie Restriction can be realized by something known as Intermittent Fasting.

Intermittent Fasting

The idea is that, during fasting, cells become stressed, weak ones die, new ones are created and strong ones bounce back more resilient than before.  So your body doesn’t have to constantly be put into this fasting state, it just needs it periodically.
Research released just this week is showing that an intermittent fasting diet helps Diabetic mice regenerate beta cells in the pancreas.  This effectively cures their diabetes by instigating the repair of failed cells in the pancreas which are responsible for the glucose sensitivity.  This is very exiting news.

Thus a million variations on intermittent fasting were born…

This is a personalized choice and it’s important that people find a program that works for them and they take ownership of it.
So here are your options…

16:8

Fast 16 hours a day and eat all your meals within an 8 hour window.  This is fairly popular and depending on your lifestyle, it may be as simple as skipping breakfast.
Most people fast from 8pm until 12pm the next day.  It means no breakfast or late night meals, but you can still enjoy lunches and dinners are regular times, which will interfere less with your social eating schedule.

5:2

This one is simple, you fast for 2 days a weak and eat regularly the other 5 days.  ‘Fasting’ on the two days a week depends on the individual, many opt to just consume an extremely low number of calories (< 500 calories) on fasting days.

Eat-Fast-Eat (24 hour fasts)

This one is a little more intense version of 5:2, where you strictly fast for 24 hours, once or twice a week.  For example, if you have Dinner at 6pm on Monday, then you completely fast until 6pm on Tuesday.

Daily Rotation

Alternate days of fasting and eating.  This is pretty intense and not recommended for beginners.

Warrior Diet

Similar to the 16:8 diet, but the eating window is only 4 hours, and typically just a single meal.  During the fasting portion, consumption of raw fruits and veggies is permitted, then a large dinner within a consistent 4 hour window.   The focus here isn’t so much about fasting as it is about making consistently good food choices.

There are a lot of options, the imporant part is to pick the one that you think you’re most likely to stick with.  It’s not a race, it’s a marathon. If you choose something less intense but are more likely to make it a lifestyle change, that’s considerably more important.  We’re making lifestyle changes here, not yo-yo dieting.

Judicious Consumption Fasting

For the purposes of Judicial Consumption we’re going to go with a 16:8 model of intermittent fasting.   This provides consistent results and is easier to build good life-long routines around. Though within our fasting framework we are going to super charge our mornings with an energy packed, ketone producing coffee based drink.

You can vary this schedule to meet your own needs, but you should make sure to allow yourself 16 hours a day of fasting.  Every minute you’re in full ketosis your body is hard at work burning your fat stores, and you hardly have to do anything but give it time.

Ketone Production

Ketones are the bodies fat burners, and the more you have in your blood the more fat your body will burn.  So how do we get more more ketones?  Easy, just stop eating.

After you eat, your body has a ample supply of energy (glucose) in the blood.  So the pancreas releases insulin in the bloodstream to make the glucose in your blood available to the cells that need it.  This is how your cells typically get their energy.

Lets examine briefly what your body goes through after eating a meal.
0-4 hours after your meal, your body is in the absorption state, food is being digested and the glucose is getting deposited into the blood stream.
4-8 hours after you’ve eaten, your blood glucose supplies are getting exhausted and your liver starts using it’s own glucose reserves to fuel your body.
8-12 hours after your last meal, lacking any useable glycogen stores, your liver starts to breakdown fats and converts those to ketones which help the body utilize fat deposits to keep fueling the system. This is the sweet spot for fat burning, your ketone count is high and your body is primarily using fat as it’s fuel source.  This is why it’s important to fast for at least 16 hours as day, so that you can enjoy the benefits of this intense ketosis state they’re you’re in.

This is one of the reasons 16:8 fasting is so effective, because it allow your body to spend more time in a ketosis state!  The longer you fast, the longer your body is simply burning fat.

What’s even cooler is that this doesn’t just have to be theoretical magic, you can measure your ketones.  They’re reflected in your urine, so as simple as testing a strip and you can know exactly at what level of ketosis you’re at.  This is a really great motivator, and lets you know that your efforts are in fact working.

** Note that Type 1 Diabetics (and Type 2 Diabetics in late stage nearing Pancreas failure) need to be very careful about their Ketone levels, high Ketones cause blood to become heavily acidic and you can develop Diabetic Ketoacidosis which is very serious.  This is not a risk in non-diabetics.

Gut-Biome

So we’ve figured out WHEN we’re eating and now we need to figure out WHAT we’re eating.  This is usually the most complicated part of any dietary lifestyle change.  We have tools to help us determine what are the best foods for us.  Especially since gut biome research is exploding we’re learning more everyday about how important our food choices are.
Researchers in Isreal did a ground breaking study where they measured people’s blood glucose after consuming meals to see what effects various foods had on individuals.  Everyone was expecting there to he a fairly homogenous data set across sets of people eating the same foods.  However, what they quickly found, was the due to variations in each persons gut-biome, there were SIGNIFICANT differences for different people eating the same foods.  So for some people, apples caused large glucose spikes, while others were more sensitive to potato chips.

This is one of the first studies to show the huge diversity in gut-biomes across individuals and what effects those have on blood glucose levels.  This is significant because we can start to map which bacterial profiles are sensitive to which combination of foods.  Instead of having generalized dieting advice, you can get a very personalized list of foods that you should and shouldn’t eat.
The future of dieting is upon us, and although it’s in its infancy, we can already take this data and utilize it to make a highly effective food regimen that will give us maximum results without all the draw backs of traditional diets. You can literally have your cake and eat it to. So how do we go about getting this personalized data?

Well you have some options, and depending upon the level of effort you want to put in, you can begin to run your own tests and find what works for you.

DayTwo is a company that is trying to map specific food combinations to various flora in the gut.  Then you provide them a sample, and they can make calculated recommendations based on the bacteria detected in your gut.  They’re kits are still on pre-order, but when that information is available, it’s going to be a game-changer in building a personalized diet.

There are various companies currently that will let you send your gut biome to them for analysis.  Two of the more popular ones are U-Biome and Biome360.  You can get a breakdown of your bacteria, but this information is insufficient for determining which foods are going to have the strongest response from your system.

So what we’re going to do is run our own tests to figure out what we should be eating.  This is bit of an involved process, but the information you glean from it will help you for a lifetime.

Essentially you’re going to start tracking your food and it’s impact on your blood glucose levels.  In the exact same way as the famous Isreal personal nutrition study.  You’re going to use a blood glucose monitor to measure your blood levels within 1-2 hours after eating a meal and record your results.  After enough time, you can start to deduce which foods you should avoid to diminish spikes in your blood glucose levels.

Checkout our guide to monitoring your blood glucose levels for finding optimum foods .  This will help you build a food profile that you can created a customized diet around.

Sleep

Sleep is important, don’t neglect it.  Try to ensure that you get 5 sleep cycles a night. (1 sleep cycle = ~90 minutes)   You can use a sleep monitoring device if you want to hack your sleep a bit more.  Treat your sleep as something as important as your job.  Prepare for it,  start winding down 2 hours before you intend to sleep, dim the lights, get blue light filters for your phone and computer, try sleep inducing teas like chamomile.  Don’t fall asleep on the sofa in front of the TV, make a concerted effort to try and get uninterrupted sleep.  Find ways to make your room as dark as possible, allowing no light to emit, blackout curtains and covering any electronics that emit light.  Make your room your sleep sanctuary.  Turn off your phone, so you’re undisturbable.   Learn to meditate before you go to bed, the mind and breathing exercises will help calm your body allowing you to sleep better.  If you make the effort to ensure your sleep is of good quality, your wakeful hours will be of higher quality too.

The Schedule

Morning

Wakeup and start your day with a cup of your coffee that includes a bit of  heavy cream (make sure it doesn’t have any carbs), some Coconut or MCT oil and either Theacrine or L-Theanine powder. This will be your breakfast and the only calories you’ll have until lunch.
https://www.toxinless.com/heavy-cream

Lunch

Normal afternoon lunch, you can eat whatever you want as far as the benefits of fasting and Ketosis are concerned.

Dinner

Enjoy happy hours, and dinners with friends.  You’re free to enjoy as much as you want, but like Cinderella, if you eat lunch at noon, then you’ve got a dietary curfew of 8pm.

The Fast

From Dinner until Lunch the next day, you need to abstain from any calories.  Fortunately you’ll be asleep for most of that time, and your morning fuel infused coffee should help you to remain productive and fat burning all night and morning.   In the very beginning you’ll probably experience some hunger pangs, but these will subside over time.  Drinking copious amounts of water will help to ward of hunger pangs and keep you hydrated as well.  Enjoy the transformation that your body is making.

Food

Basics

You’re eating less calories than you would on a normal non-fasting diet, so it’s important that you eat nutrient dense foods. In general, this is easy, you already know what you should be eating.  Lean meats and heavy quantities of fruits and vegetables are a good rule of thumb.

Bacteria

Make sure you get some fermented or cultured foods to ensure your gut flora gets some support. Personally, I like making yogurt.  It’s really easy to make, packed with healthy bacteria, takes less than 5 minutes of effort and it’s so delicious. The result is a super food packed with very low carbs, dense with fat and protein and lots of beneficial bacteria for your digestive system.  You can also try Kombucha, Kefir, Cultured Vegetables (Sauerkraut and Kimchi) and Kvass.  These foods all have a different strains of bacteria that either help to support your existing bacteria or will actually populate your gut.

Ketosis (advanced)

If you want to maintain that state of Ketosis during your non-fasting stage, you can adopt a low carb diet.  You can take two approaches to this.

Low-Carb

This allows for moderate carb consumption and isn’t as strict.  This has the benefits of both being less cumbersome than full-Keto and will still let you manage to extend your duration of ketosis.     Instead of being in full ketosis for 24-7, you’ll likely be burning fat 70% and glucose 30% of the time.

Full-Keto

This is considerably more inconvenient than eating a regular diet.  However if you’re wanting to maximize all your fat burning potential  (24/7 Ketosis) this is the way to do maximize your         healthy fats (Omega 3’s and 9’s) and almost completely remove carbs from your diet < 20 total carbs/day.  With this diet, you’re gaining all the benefits of a Keto diet and Intermittent fasting. This is the most extreme option, but also has potential for the largest rewards.

I would recommend incorporating Intermittent Fasting into your lifestyle first, before delving into carbohydrate restriction as well.

Measuring Progress

So many people make the mistake of using the scale as the single metric that they use to determine if their diet is successful.  This is a terrible strategy and I think one causes many people to fail as soon as they hit some kind of weight plateau.

You need to ask yourself, why am I doing this?

Are you changing your diet because you want the number on the scale to change?  I guess not…

  • Do you want to look better naked?
  • Do you want more energy throughout the day?
  • Are you trying to get your blood stats under control?
  • Are you trying to be an example for your children?
  • Do you just want to feel better?
  • Do you want to try and fix your depression?

Well, after you understand your reasons for making lifestyle changes, you can find ways to measure your progress.  I can assure you that the scale is not going to give you any answers to whether you’re achieving your goals.  It’s the low hanging fruit of diet progress metrics and we can do better.

Photographic Metrics:

So before you start, take some pictures of yourself, clothes off.  Try to take them in a familar place so you can have access the same spot again later for taking progress pics. You’ll be glad you have theses photos later when your on your journey and you can see how far you’ve come.  At the beginning of every month, take a picture of yourself, compare.  It’s a lot easier to see progress after a month, than looking in the mirror everyday.

Numeric Metrics:

If you want more data, take some simple measurements of the areas you care about and record them somewhere.  Biceps, chest, waist, thighs, buttocks, etc…

You probably have a free annual health check that is covered by insurance (if you’re insured), take advantage of it and get some analysis done.  Try to see how much blood work you can get covered.  If you have to make an appointment and they’re going to draw blood, you might as well have them run as many tests as will be covered.  Have them run a lipid profile at the very least, so you can have some baseline numbers to start with.  The more data you have the better.

If you don’t have access to or are unwilling to go to a clinic, try and at least get a blood pressure reading.  This is one of the most important metrics of overall health, if you can control this, you’ll be  ahead of most.

Ephemeral Metrics

  • Ketosis tests – check your ketone levels periodically via urine, breath or blood. Ketosis starts at 0.5 mM/dL, but ideally, you’ll try to get somewhere between 1.5-3.0 mM/dL.
  • Blood Glucose –  track this data and see how your baseline numbers change over time.
  • Blood pressure – a strong indicator of overall health and diet, be sure to track this data as well.

These metrics are all affected by variables including time of day, and change often, so make an effort to consistently and continuously take your measurements at the same time of the day.

Cognitive Metrics

Journaling

This is a great way to see how your outlook evolves.  It also requires you to do a bit of reflection on your day, which is a great mental exercise.  Keep it brief, don’t make it a chore, just jot down anything that comes to mind.

Top 3 lists

A super positive reinforcement to sustain positive flow throughout your day.  At the end of each day, jot down, or at a minimum mentally consider what the 3 top things that happened to you that day. And even better is if you can find someone you want to share them with.   Sounds ridiculous?  I thought so too.  That’s some real hippie bullshit.

Some friends I met while travelling would do this in the evenings together, and would share their best experiences of the day with each other.  Since I was with them, I felt obligated to participate as well.  At first, I hated having to ‘find answers’, it was a stupid exercise.  But… After doing it for a few days, I found myself analyzing things that would happen to me throughout the day, so that I would have good answers at night when the topic would invariably come up.  It forced me to find the positives in my day, and not just upon reflection but right when they were happening.  The cheesy cliche thing about living in the moment rang true.  The conversations that are sparked from such a simple topical discussion are really fantastic.  I can’t recommend this highly enough.

Social Assessment

Analyze the people you spend the most time interacting with and rank your relationship with them based on how happy you are with that relationship.
Use a scale from -10 (very negative) to 10 (super positive) and feel free to make notes.

  • Bob (7), he’s  easy to be around and I enjoy his company
  • Steve (-5) he’s leaving soon and I can’t wait, I’m getting nothing from this relationship
  • Clarissa (3) I feel ambiguous about this relationship and she’s my girlfriend
  • Conner (3) He’s annoying to be around, but has great social contacts so his friendship is worth enduring (I think)
  • Chuck (-2) His negative outlook always brings me down, he never has anything encouraging to say.  I only hang out with him, because he’s always available.

This is a great way to analyze your personal relationships with people and decide who the keepers and droppers are.  If you can drop everyone under a 5 and still have a good social scene, then you’re doing fantastic.

 

Shopping List

Most of the Judicious Consumption regimen requires very little equipment. However if you want to build some personal metrics, you’re going to need to measuring equipment, nothing in this list is more than $50.

  • Body Tape Measure
  • Quality Grass-Fed Heavy Cream
  • Quality Organic Coffee
  • Cold Pressed Coconut Oil or MCT oil
  • L-Theanine or Theacrine Powder
  • Yogurt Machine (optional)
  • Blood Glucose Meter (optional)
  • Ketone Metere (optional)

Next Steps

After you’ve been hard at work making lifestyle adjustments you’re going to want to continue to improve, it’s the snowball effect. No problem, you can crush life.

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