Recover Elegantly: Why Compression Therapy Is Gaining Popularity As A Recovery Technique

Compression therapy is a natural way to alleviate pain, improve skin health, and boost heart health. Plus, you can wear funky socks!
 
The human body can endure grueling workout sessions. However, while our muscles are pumping and our heart is racing, we cannot really predict the wear and tear that is going on inside our body. It is not until we cool off when we can feel that our muscles are screaming for a recovery session. Instead of turning to long-term medications that destroy your gut health, you might want to consider compression therapy (CT).
 
Compression Therapy (CT) has changed the realm of restoration and recovery. This holistic form of self-care boosts the recovery process. Using CT reduces the potential downtime of athletes, allowing them to get back into the game quicker. Before we get into the benefits of compression therapy, let’s get a rudimentary understanding of the phenomenon.

 

The Science Behind Compression Therapy Explained

 
Specific parts of the human body fatigue after intense workout sessions because of the build-up of unwanted fluids, such as lactic acid. These fluids are a result of anaerobic respiration, which occurs when the oxygen supply to our cells cannot keep up with the amount of energy required by our body. Hence, the oxygen-deficient respiration takes place.
 
compression therapy
Recovery periods were longer traditionally because the body naturally cannot flush out these unwanted fluids from fatigued parts. This downfall to intense exercise is where compression therapy comes in.
 
CT involves the use of innovative compression devices such as socks or inflatable boots, which facilitate the circulation of fluids. These devices can be rhythmically inflated or deflated so that the cardiac system within our body can be assisted in moving the fluids from the worn-out limbs back to the circulatory system.
 
One study involving the benefits of compression therapy found,
 
“Compression stockings exerting a pressure of ~20 mmHg on the distal leg are able to increase venous blood flow velocity in the supine position and to prevent leg swelling after prolonged sitting and standing… Compression is a cornerstone in the management of venous and lymphatic insufficiency [1].”
Ann Vasc Dis.
With CT, you can follow remove these unwanted fluids from your circulatory system. Ultimately, this will prevent inflammation that can destroy your gut health.
 
Compression devices are the most important element of CT, and should only be sought from certified suppliers such as FactoryDirectMedical.

 

The Benefits of Compression Therapy

 
compression therapy
 
Apart from the benefits in recovery, compression therapy has known to support wellness in the face of other diseases that involves limb pain. In some instances, compression therapy offers a comprehensive remedy.

 

Chronic Venous Disease

 
Since CT serves as a catalyst for boost fluid circulation, its target area is our veins. If our veins have restricted blood circulation, then pain in the lower limbs can become frequent. People suffering from this condition are known to have chronic venous disease [2].
 
During chronic venous disease, the pressure sustained by the leg veins causes the valves to stop pumping fluids efficiently. Therefore, blood doesn’t pump back to the heart, ultimately weakening heart health.

 

Pain Relief

 
Continous buildup of toxins and fluids can lead to heavy periods of fatigue and sudden outbreaks of pain. In this situation, CT is an amazing remedy for reducing aches.
It also effectively assists the veins in pumping fluids out of the limb area. This blood carries immune cells and antioxidants that promote healing.

 

Skin Health

 
Getting the blood pumping is also essential for skin health. Pooled areas of fluids leave the skin bloated and clammy. Improving circulation can prevent aging your skin prematurely.
 
Also, compression therapy helps prevent inflammation [3]. Inflammation destroys whatever it touches, including skin cells. Therefore, your skin might lose its vitality and elasticity.

 

How Often Should You Use Compression Therapy?

 
Compression therapy frequency is dependent on the nature of the physical activity that you undertake. If there are frequent intensive workouts within your routine, then spending 20-30 minutes in compression therapy every day can assist in circulation, and alleviate pain build-up.
The best thing about this therapy is that it is a non-invasive procedure. CT naturally aids the body to recover without surgery or medicine.
 
That’s why we believe compression therapy is an excellent addition to any gut health routine. Circulation improves all aspects of the body, including the gut biome.
 
Using compression therapy may take the burden off your immune cells, so they can focus on other important tasks. It also alleviates inflammation that may destroy your gut bacteria.

 

Click Here To View Resources

Resources

 

[1] Partsch H. (2012). Compression therapy: clinical and experimental evidence. Annals of vascular diseases, 5(4), 416–422. https://doi.org/10.3400/avd.ra.12.00068.
 
[2] Andreozzi GM, Cordova RM, Scomparin A, et al. Quality of life in chronic venous insufficiency. An Italian pilot study of the Triveneto Region. Int Angiol. 2005;24(3):272‐277.
 
[3] Sibbald RG, Contreras-Ruiz J, Coutts P, Fierheller M, Rothman A, Woo K. Bacteriology, inflammation, and healing: a study of nanocrystalline silver dressings in chronic venous leg ulcers. Adv Skin Wound Care. 2007;20(10):549‐558. doi:10.1097/01.ASW.0000294757.05049.85.

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Chia Seeds for IBS: How a Little Seed Helps GI Discomfort

Our Mayan ancestors coined this tiny black seed “chia” because it means “strength” in Maya. This plant-based food source is rich in protein and omega-3 fatty acids that can help boost our endurance. However, chia seeds aren’t just a powerhouse in the weight room. They’re also ideal for easing the symptoms of Irritable Bowel Syndrome (IBS). Let’s take a look at why you should consume chia seeds for IBS and how to add more chia strength to your healthy gut diet plan.

 

What are Chia Seeds?

 
chia seeds for ibs
Little but powerful
Chia seeds originated in South America. Early Aztec and Mayan ancestors cultivated this crop throughout subtropical regions. The seeds are derived from the flowering plant, Salvia hispanica. This classification makes chia seeds related to the mint family.
 
These minuscule superfoods are oval-shaped. They are predominantly gray with black or white spots. Chia seeds have a hard exterior, making these protein sources hard to chew. That’s why many people soak chia seeds prior to use, add them to yogurts, or blend into smoothies.

 

Nutritional Benefits of Chia Seeds

 
As they say, “big things come in small packages.” For such a small food, chia seeds are packed with nutrition. This gluten-free food source is extremely low on the glycemic index. Just one ounce of nutrition powerhouse contains 137 calories [1].

 

Complete Protein Source

 
Vegans love themselves some chia!
You can use chia seeds for IBS; however, many vegans use this powerhouse as a protein source. Just one ounce contains 9% of the recommended daily value of protein per day.
 
Plus, chia seeds are complete proteins. They contain all of the essential amino acids our body doesn’t produce on their own. As an omnivore, you can receive a majority of these amino acids through animal fats. Seeing as vegans opt-out on meat, they must turn to other sources, like chia seeds.

 

Heart Health

 
Not only are chia seeds a complete protein source, but they have an ideal balance of omega-3s to omega-6s.
 
A smorgasbord of omega-3s
One ounce of chia seeds contains:
• Omega-3 Fatty Acids (4915 mg)
• Omega-6 Fatty Acids (1620 mg)
 
This balance is around the recommended 3:1 ratio of omega-3s to omega-6s. Typically, the Standard American Diet (SAD) is inundated with omega-6s in comparison to omega-3s.
 
Consequently, too many omega-6s can lead to the development of calcium build-ups in the arteries, resulting in heart disease. Thankfully, eating omega-3 rich foods can improve the development of atherosclerosis, a condition where fatty build-ups cause arteries to thicken.
 
An analysis involving omega-3 fatty acid, Eicosapentaenoic acid (EPA), found,
 

“Investigators fed LDLr-deficient mice with a high fat diet for 8 weeks before switching to a normal diet with or without 5% EPA for an additional 4 weeks. EPA supplementation increased plasma HDL levels and caused the plaque to regress by 20.9%. Furthermore, the expression of several pro-inflammatory factors including IFN-γ, IL-12, tumour necrosis factor (TNF)-α, and intercellular adhesion molecule (ICAM)-1, were all significantly reduced in the atherosclerotic plaques in the EPA-treated mice [2].”

Nature Reviews, Cardiology
As noted, EPA helped lower levels of LDL cholesterol, while exponentially improving HDL cholesterol levels. So, not only should you eat chia seeds for IBS, you can consume the strength pellets for heart health, too!

 

Other Nutrients in Chia Seeds

 
Chia seeds are also rich in antioxidants, vitamins, and minerals necessary for optimal functioning. This superfood contains a ton of nutrition in small servings.
 
This efficient energy source also contains:
• Copper (3%)
• Zinc (7%)
• Calcium (18% DV)
• Phosphorous (27% DV)
• Manganese (30% DV)
• Dietary Fiber (37%)
 
As you can see, there is an abundance of dietary fibers in these heart-healthy snacks. Let’s take a closer look at the fiber in chia seeds. After all, these nutrients are the primary reason as to why people consume chia seeds for IBS.

 

Why Use Chia Seeds for IBS?

 
Chia seeds are rich in soluble fiber. Soluble fiber is critical for improving many GI problems. The reason soluble fiber relieves gastrointestinal distress is that it helps draw in water. Let’s take a look at how this characteristics makes chia seeds for IBS a must.

 

Helps You Go to Bathroom

 
A majority of us don’t drink enough water every day. Therefore, we need help from the foods we eat. By consuming chia seeds, its soluble fibers will seek water from other food sources, muscles, and other parts of the body. This benefit helps add liquid to bulky stool, making it easier to pass.

 

Eases Symptoms of IBS

 
chia seeds for ibs
Chia compliments many foods that improve gut health
Consuming chia seeds for IBS can help with symptoms, such as:
 
• Diarrhea
• Constipation
• Stomach Pain
• Digestion
• Bathroom Frequency
• Vomiting
 
Consuming chia seeds for IBS symptoms is a more natural way of handling GI problems than over-the-counter meds. Eating seeds is non-habit-forming and provides you with a bunch of nutrition. However, the benefits of chia seeds for IBS don’t end with the bathroom. They set you up for an overall healthy lifestyle.

 

Replenishes Water and Electrolytes

 
Whether nausea caused by IBS makes you vomit, or you have an extreme case of diarrhea, IBS taps your water supply. We can quickly become dehydrated and lose out on electrolytes due to IBS.
 
Chia seeds are hydrophilic. Therefore, they attract liquids. In fact, these little seeds hold up to 15 times their weight in water!
 
An analysis on the health benefits of chia seeds stated,
 

“Chia seed contains appreciable amount of fibre, which can absorb up 15 times water the weight of seed. The presence of higher extents of fibre help in diabetes mellitus by slowing down the digestion process and release of glucose, it also improves the peristaltic movement of intestine and reducing plasma cholesterol [3].”

Journal of Food and Science Technology
As the study noted, chia seeds also helped with involuntary movements of the intestine. Therefore, chia seeds can improve the ease of bowel movements, nutrient absorption, and gut motility. These are even more reasons why chia seeds for IBS are an excellent addition to your healthy gut diet plan.

 

Can You Have Too Many Chia Seeds for IBS?

 
Just as too many of one type of beneficial stomach bacteria or omega-6 fatty acids can throw off a system, so can too many chia seeds. It’s best to err on the side of caution when consuming chia seeds for IBS. Otherwise, you can actually worsen your symptoms.
 
Having too many chia seeds when you have IBS may cause:
Bloating
• Diarrhea
• Cramping
• Gas in Stomach
 
chia seeds for ibs
A little chia goes a long way
When you start consuming chia seeds, stick to the dietary guidelines we’ve already presented. Begin with one ounce. If you don’t notice any benefits, only go up by a 1/2 teaspoon. Once you start to feel gastrointestinal distress, back off.
 
Everyone’s sensitivity to chia seeds for IBS is different. One ounce may still be too much. Cut back a 1/4 of a teaspoon per serving until you find that sweet spot.

 

Chia Seeds for IBD

 
If you are experiencing flare-ups of Irritable Bowel Disease (IBD), lay off the chia seeds. While this higher-fiber food is excellent for preventative care and treatment, chia can also exasperate symptoms.
 
So, if you are already feeling the effects of your bouts with ulcerative colitis or Crohn’s Disease, stop eating the chia. Once the flare-ups subside, you can slowly integrate chia seeds into your routine.

 

How to Consume Chia Seeds for IBS?

 
While chia seeds have been around for centuries, the masses are just waking up to its potential benefits. Now, this superfood is blowing up and being added to everything. Here are some easy ways to add chia seeds for IBS to your healthy gut diet plan.

 

Chia Gel

 
As we mentioned, chia seeds have a grainy and tough exterior. Therefore, they might pose as a choking hazard or add an uncomfortable crunch to your food. The best way to soften up your chia seeds for IBS is to create a chia gel.
 
chia gel for ibs
Chia gel and pudding are the two most popular ways to consume these seeds
All you need to do is add 1/3 cups of chia seeds to two cups of distilled water in a container you can seal. Mix the two together, so they are well-integrated. Then shake the mixture vigorously for 15 seconds. Mix with anything from fresh lime juice to apple cider vinegar to honey, or just leave your chia water alone. Place the container in the refrigerator for at least 20 minutes.
 
You will see that this hydrophilic food source will puff up. You now have a gelatinous-like superfood. Eat this chia gel as-is or add to an energy drink. Vegans can also use this concoction as an egg substitute for baking!

 

Add to Yogurt Bowl

 
Another popular way to consume chia seeds for IBS in a yogurt bowl. Like water, probiotic-rich yogurt will get sucked up by the chia seeds. So, mix in your chia and allow your yogurt bowl to sit for a few minutes. This probiotic treat will get thicker and easier to digest.

 

Mix with Oatmeal

 
Next time you’re allowing your oatmeal to sit, add in some chia seeds. They, too, will soak up the hot water in your breakfast. Now, you have a complete protein source to kickstart and energize your day that provides you with both the soluble and insoluble fiber you need to defeat IBS.

 

Thryve Gut Health Program and Chia Seeds for IBS

 
Unsure if chia seeds for IBS are right for you? Speak to your doctor if you are on any medications before upping your chia seed intake. In the meantime, take a moment to join the Thryve Gut Health Program, as well.
=
foods for gut health thryve inside recommendations
As a member of the Thryve Gut Health Program, we will test the stomach bacteria in the system. That way, we can determine which intestinal flora are triggering your bouts of IBS.
 
From there, we can figure out a healthy gut diet plan to promote probiotic growth and fight off the spread of pathogens. Our database of 1,500 ingredients can help you find delicious and innovative ways to consume chia seeds for IBS.

 

Click Here To View Resources

Resources

 

[1] “Seeds, Chia Seeds, Dried Nutrition Facts & Calories.” Nutrition Data Know What You Eat., 25 May 2018, nutritiondata.self.com/facts/nut-and-seed-products/3061/2.
 
[2] Moss, Joe W E, and Dipak P Ramji. “Nutraceutical Therapies for Atherosclerosis.” Nature Reviews. Cardiology, U.S. National Library of Medicine, Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5228762/.
 
[3] Ullah, Rahman, et al. “Nutritional and Therapeutic Perspectives of Chia (Salvia Hispanica L.): a Review.” Journal of Food Science and Technology, Springer India, Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/.
 

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Intermittent Fasting: Give Your Body a Break

We all believe we sometimes need to hit the reset button. Well, your body is an agreeance with that sentiment. That’s why intermittent fasting has become the newest wellness trend. With new diets coming in and out of fashion, it is good to be skeptical of how well each diet trend works. Let’s take a closer look at intermittent fasting and see if all of the hype is deserved.

 

What is Intermittent Fasting?

 
fasting empty plate
During fasting, meals looks like this

Intermittent fasting is when you do not eat anything for 16 or more hours. Then you allow yourself a specific time window (for example, eight hours) where you can eat.
 
The amount of time you spend fasting and eating is known as “protocols” in the world of intermittent fasting. To learn more about these protocols, please read our article about the benefits of intermittent fasting for gut health.
 
There are many ways to set up your fasting and non-fasting time windows. The brilliance of this diet trend is that you can make it work around your schedule. Plus, you sleep through a good portion of the fast. At the end of the day, the idea behind this wellness craze is to give your body a substantial break from consuming any calories.

 

Why Do Intermittent Fasting?

Fasting was a common practice among our ancestors
Intermittent fasting may seem like a new idea to many people looking for all-natural ways to improve our wellness. However, we’re just putting a label on something humans have been doing for centuries.
 
It’s common in many cultures to have extended periods of fasting for different holidays or religious reasons. Additionally, it’s typical in several societies to forgo breakfast or dinner, opting for just two large meals per day.
 
The idea of cutting back on calories is not an innovative concept, especially to those who are looking to lose weight. However, the benefits of lessening caloric intake and restricting calories altogether are completely different. Let’s take a closer look.

 

Difference Between Intermittent Fasting and Counting Calories

 
Don’t get us wrong; there are many benefits to cutting down on calories. However, even those who are watching what they eat are probably foraging throughout the day. Your body never gets a substantial break from decomposing solid food particles.
 
Research on intermittent fasting has shown,
 

“Intermittent fasting (IF; reduced meal frequency) and caloric restriction (CR) extend lifespan and increase resistance to age-related diseases in rodents and monkeys and improve the health of overweight humans. Both IF and CR enhance cardiovascular and brain functions and improve several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity [2].”

Science Direct
We’ve been trained to believe that we must feel full at all times. Instead of making the majority bigger and stronger, these ideals have led to an abundance of obesity. Let’s take a closer look at the benefits of intermittent fasting.

 

Benefits of Intermittent Fasting

 
There are many reasons to give fasting a try. It’s almost like meditation for the entire system. Instead of depriving yourself of unwanted chatter and clearing your mind, you’re giving your body a break and allowing the system to reset. Here are some of the benefits to laying off the grub for at least 16 hours.

 

Diabetes Management

sugar detox diabetes
Fasting can help lower insulin resistance
Diabetes is a disease defined by the body losing all sensitivity to insulin. Consequently, sometimes a low sensitivity to insulin is a sign of pre-diabetes [3]. 
 
Thankfully, intermittent fasting has shown to increase insulin sensitivity. Lower insulin resistance is ideal for preventative diabetic care. We rely on insulin to regulate blood glucose levels. The more sensitive you are to insulin, the healthier your metabolism is overall [4]. 

 

Weight Loss

 
Weight management is something that can seem more difficult than ever in the modern age. Luckily, intermittent fasting has shown to be an effective way to maintain a healthy weight.
 
A study was conducted involving obese mice on an alternate-day fasting protocol. One group was fed a high-fat diet (HFD), while the others followed a low-fat regimen (LFD).
 
Results found,
 

“After 4 weeks, IMF-HFD (∼13%) and IMF-LFD (∼18%) had significantly lower body weights than the HFD. Body fat was also lower (∼40%-52%) in all diet interventions. Lean mass was increased in the IMF-LFD (∼12%-13%) compared with the HFD and IMF-HFD groups [5].”

Endocrinology.
What’s so interesting about this conclusion is that both diets experienced weight loss. Therefore, caloric restriction can benefit anyone despite their dietary habits.

 

Increase Muscle Mass

 
One of the pitfalls of losing weight is that we lose muscle mass. Consequently, we don’t have the extra muscle for our skin to wrap around. That’s why people who lose a lot of weight end up with excess skin.
 
muscle mass fasting
Get swole with IF 
Research shows that intermittent fasting can help you maintain muscle mass. That’s because this diet protocol promotes the production of growth hormone [6].
 
Growth hormone is essential for your body to repair itself and build muscle. With this benefit, intermittent fasting can help you lose a large percentage of pure fat.
 
With this benefit, intermittent fasting can help you lose a large percentage of pure fat. By maintaining muscle mass and losing fat tissue, you can keep a high metabolism. That’s because muscle is more metabolically active than fat [7]. Not to mention, increased muscle mass helps to keep you strong and prevent injuries. 

 

Heart Health

 
Keeping a healthy heart is another important factor in living a quality life where intermittent fasting can help. Inflammatory biomarkers facilitated by food, play a significant role in the development of cardiovascular disease [8].
 
fasting for heart health
Gotta keep your ticker ticking!
Common indicators of heart disease include an abundance of:
• Resistin (Peptide Hormone)
• Homocysteine (Amino Acid)
• Interleukin-6 (IL-6) [Immune Cell]
• C-reactive protein (CRP) [Protein in Blood Plasma)
 
A primary reason why these inflammatory biomarkers cause heart conditions is because they lend themselves to the development of atherosclerosis. Atherosclerosis is a disease where plaque deposits build up in the arteries. Over time, the walls of the veins will thicken, making it more challenging for proper blood flow. Inevitably, atherosclerosis can lead to a heart attack [9].

 

Balances Cholesterol

 
Our body needs fat, just make sure you’re choosing the right fats!

Another large contributor to heart disease, is an imbalance in cholesterol levels. The ratio should lean towards more High-Density Lipoprotein (HDL) cholesterol.
 
Unfortunately, a majority of us have excess Low-Density Lipoprotein (LDL) cholesterol.
 
A long-term abundance of LDL cholesterol increases the risk of developing a heart condition.
 
One analysis followed people who fasted during Ramadan. The participants only fasted 12 hours per day, which is four hours shy of the most popular protocol, Leangains. Yet, there were still many benefits to be found.
 
Researchers concluded,
 

“Our results demonstrate that prolonged intermittent fasting in a model like Ramadan has some positive effects on the inflammatory status of the body and on the risk factors for cardiovascular diseases such as homocysteine, CRP and TC/HDL ratio [10].”

Ann Nutr Metab. 
As you can see, this study found the balance of total cholesterol (TC) shift back in favor of HDL. However, they also noted that fasting lowered levels of the inflammatory biomarkers we talked about earlier in homocysteine and CRP. Therefore, intermittent fasting can be extremely beneficial in improving heart health.

 

Promotes Autophagy

 
Another crucial part of maintaining a healthy body is your cell’s ability to repair themselves and get rid of old worn-out cells properly. This process of cellular clean up is called autophagy. Autophagy is vital for your body to run smoothly.
 
As cardiologist Dr. Luiza Petre explained to Healthline,
 

“It is recycling and cleaning at the same time, just like hitting a reset button to your body. Plus, it promotes survival and adaptation as a response to various stressors and toxins accumulated in our cell [11].”

Dr. Luiza Petre via Healthline
Intermittent fasting, as well as just general fasting, has been shown to increase autophagy [12]. This realization makes sense because when you fast, your body doesn’t have to work to digest food. Therefore, your cells can go ahead and perform other necessary functions, with one of those being autophagy.  

 

Is Intermittent Fasting Safe?

 
Intermittent fasting may seem like just the newest diet trend with no real scientific legs to stand on, but that is far from the truth. Following one of the many protocols can be beneficial in numerous aspects of one’s health and fitness.
 
doctor and fasting
Please consult your doctor before fasting
Remember, it is essential to talk to your doctor before making any significant changes in your diet. If you have ever struggled with an eating disorder, this might not be the best wellness trend for you. Also, if you are pregnant or under the age of 18, then intermittent fasting may not be the right fit for you right now [13].
 
It is also important not to overlook the importance of eating the right foods. Eating healthy is critical for optimal benefits. If you are depriving your body of food, then the first foods you introduce to your gut biome need to be nutritious.

 

Intermittent Fasting with Thryve Inside Gut Health Program

 
We can help you meet your wellness goals. Join the Thryve Inside Gut Health Program. Our database has a load of recipes that will benefit your overall health and the vitality of your stomach bacteria. With our guidance, and following an intermittent fasting protocol, achieving quality life has never been easier!

 

Click Here To View Resources

Resources

 

[1] Cai. “Fasting Around the World.” Cultural Awareness, 27 July 2018, culturalawareness.com/fasting-around-the-world/.
 
[2] Mattson, Mark P., and Ruiqian Wan. “Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems.” The Journal of Nutritional Biochemistry, Elsevier, 26 Feb. 2005, www.sciencedirect.com/science/article/abs/pii/S095528630400261X.
 
[3] “What Is Diabetes?” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Dec. 2016, www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes.
 
[4] Lillis, Charlotte. “Insulin Sensitivity: How to Improve It Naturally.” Medical News Today, MediLexicon International, 29 Mar. 2019, www.medicalnewstoday.com/articles/323027.php.
 
[5] Gotthardt, Juliet D, et al. “Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice.” Endocrinology, Endocrine Society, Feb. 2016, www.ncbi.nlm.nih.gov/pubmed/26653760.
 
[6] Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Alberti, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. The Journal of clinical investigation, 81(4), 968–975. doi:10.1172/JCI113450.
 
[7] McPherron, Alexandra C, et al. “Increasing Muscle Mass to Improve Metabolism.” Adipocyte, Landes Bioscience, 1 Apr. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/.
 
[8] Reilly, Muredach P., et al. “Resistin Is an Inflammatory Marker of Atherosclerosis in Humans.” Circulation, 14 Feb. 2005, www.ahajournals.org/doi/full/10.1161/01.CIR.0000155620.10387.43.
 
[9] “Atherosclerosis.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, 14 Nov. 2018, www.nhlbi.nih.gov/health-topics/atherosclerosis.
 
[10] Aksungar, Fehime B, et al. “Interleukin-6, C-Reactive Protein and Biochemical Parameters during Prolonged Intermittent Fasting.” Annals of Nutrition & Metabolism, U.S. National Library of Medicine, 2007, www.ncbi.nlm.nih.gov/pubmed/17374948.
 
[11] Lindberg, Sara. “Autophagy: Definition, Diet, Fasting, Cancer, Benefits, and More.” Healthline, Healthline Media, 23 Aug. 2018, www.healthline.com/health/autophagy.
 
[12] Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702–710. doi:10.4161/auto.6.6.12376.
 
[13] Kirkpatrick, Kristin. “Intermittent Fasting Has Benefits Beyond Weight Loss.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 8 Jan. 2019, health.clevelandclinic.org/interested-fasting-health-get-facts-first/.
 

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