THRIVE!

THRIVE! Health and Nutrition Coaching  “Nutritionally, the most important thing is not what you eat, but what you don’t eat” Coaching Program This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits. I will evaluate your input daily giving you education and accountability. The program involves nutrition, exercise, and lifestyle modifications. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others. Weight Loss Phase - Nutrition    What to Eat - Focus on Foods instead of Calories -organic and/or local whenever possible - non starchy veggies (no potatoes, corn, etc.) - clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs) - nuts (not peanuts or  cashews) - olive, coconut, avocado (whole food or oils), grass fed butter, ghee - unsweetened coconut or almond milk -cacao - water, water, water, tea, coffee What Not to Eat  - sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits. Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed. 2. Exceptional Health Phase -  Nutrition  - basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.  - OK Fruits (berries, grapefruit, plums, kiwi, lemons, limes etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours),  If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits. 3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year,  not any more (dietary Supplements are necessary for this reason) - vit d,, omega 3  (dha epa), vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc, Exercise and Movement Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training. Do something every day.When you are short on time exercise at a higher intensity. When you have more time lower the intensity.  Primal Lifestyle 1.Eat Lots of Healthy Plants and Animals -Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat. 2. Avoid Poisonous Things -Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.  3. Move Frequently -In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better. 4. Lift Heavy Things -A Couple Times Per Week 5. Sprint Once in a While -Once or Twice a Week, short maximal effort (8-20 seconds) 6. Plenty of Sleep -Practice Good Sleep Hygiene, 7. Play -Have Fun (golf, tennis, frisbee, fishing, etc.) 8. Sunlight -Vit D Prevents Cancer and Other Diseases, 9. Avoid Stupid Mistakes -Texting and Driving, Drinking and Driving, Using Drugs, etc. 10. Use Your Brain -If You Continually Learn New Things. You won’t lose cognitive function. best od health, emmett

IF Increases HALTHSPAN AND LIFESPAN

Eat during the day, don't eat at night. This will increase your healthspan and lifespan. Short video. https://youtu.be/fQOlZyG7E40 http://emmettmurphy.blogspot.com/search?q=Intermittent+fasting best of health, emmett https://www.thrive1.info/

REVERSE AGEING

David Sinclair Ph.D., Harvard Med School is a pioneer of the reverse aging revolution. The key to this is HORMESIS, "what doesn't kill you makes you stronger." exercise, intermittent fasting, periodic calorie restriction, sauna, cryotherapy, red light therapy, polyphenols, etc. 10 min video, gundry-sinclair, awesome video https://youtu.be/wykHA-ieGHI 1:10 video -deep dive, sinclair-mylett https://youtu.be/1NaQv2_Z_Fk best of health, emmett https://www.thrive1.info/

INTERMITTENT FASTING - NEW INFO

New information on Intermittent fasting regarding metabolic health of IF, 12 vs 16 hours. https://youtu.be/_rgzhKYetXs http://emmettmurphy.blogspot.com/search?q=intermittent+fasting best of health, https://www.thrive1.info/

INTERMITTENT FASTING Basic Rules

Rules for IF to increase healthspan and lifespan. 1. Don't eat or drink any calories during the first hour of your day. 2. Don't eat 3 hours before bed. 3. Eat most of your calories early in your eating window (especially protein). 4. don"t do the exact same fast every day. (mix it up) - i personally do each week a. 1 16 hour fast b. 1 24 hour fast c. 5 18-20 hour fasts https://youtu.be/AhdFpWBeJSQ great podcast from Andrew Huberman Ph.D Stanford https://youtu.be/9tRohh0gErM best of health, emmett https://www.thrive1.info/

AUTOPHAGY II

If you are trying to optimal health then autophagy is one of the most important things you can do. Benefits of autophagy: 1. Anti-aging 2. Dropping inflammation 3. Improving the immune system 4. Decreasing the risk of cancer 12 autophagy triggers: 1. Regular exercise 2. Intermittent fasting 3. Ketones 4. Sleep 5. HBOT (hyperbaric oxygen therapy) 6. Cold/hot therapy 7. Coffee (polyphenols) 8. Wine ( I don’t recommend) 9. Cruciferous vegetables 10. Green tea 11. Extra virgin olive oil 12. Shiitake and oyster mushrooms https://youtu.be/SDpxUn4qShA http://emmettmurphy.blogspot.com/2019/10/autophagy.html best of health, emmett

IF and LONG TERM MEMORY

Intermittent Fasting has been shown to improve long term memory in addition to many other health benefits. https://neurosciencenews.com/intermittent-fasting-neurogenesis-memory-18522/amp/ http://emmettmurphy.blogspot.com/search?q=intermittent+fasting best of health, emmett https://www.thrive1.info/

FASTING TIMELINE BENEFITS

 Great chart on the benefits of fasting hour by hour, day by day.

https://www.inhousestudiofitness.com.au/blog/2019/5/15/the-hour-by-hour-benefits-of-intermittent-fasting

best of health,

emmett

HOWS and WHYS of INTERMITTENT FASTING

great 15 minute video

https://youtu.be/Y5T8kCjaPU0

best of health,
emmett

INTERMITTENT FASTING

New England Journal of Medicine is on board with IF.

https://youtu.be/GhTXaeEEXXI

https://youtu.be/8jTDBsKCiS8

https://emmettmurphy.blogspot.com/2019/12/intermittent-fasting_14.html

https://www.newsweek.com/intermittent-fasting-health-benefits-scientist-claims-1478885

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

best of health,
emmett

INTERMITTENT FASTING

The following 12 min video is a great resource on intermittent fasting and how it can improve your health and reduce your risk of disease. 

https://youtu.be/-of2-SKY8ho

https://emmettmurphy.blogspot.com/2019/12/intermittent-fasting.html

best of health,

emmett

INTERMITTENT FASTING

Intermittent Fasting (IF) is a simple dietary strategy that can help you lose belly fat, gain lean mass, and improve the overall health for your body and brain. IF is about the timing of how you eat, not what you eat. IF involves eating within a certain time period and then fasting for a certain time period.  The benefits also include decreased insulin levels, and increased growth hormone levels which can lead to fat loss and muscle gain. IF has been shown to reduce your risk of heart disease, cancer, dementia,  alzheimers disease, and slow the cellular ageing process. Studies with rats have shown that IF can dramatically increase your lifespan. In a nutshell IF can improve your quality of life and increase your longevity.

https://www.latimes.com/lifestyle/story/2019-11-30/intermittent-fasting-weight-loss-what-you-need-to-know

https://www.bulletproof.com/diet/intermittent-fasting/intermittent-fasting-guide/

https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1

best of health,
emmett

AUTOPHAGY

Intermittent Fasting is extremely popular right now. It has many health benefits, many which are related to  Autophagy. Autophagy is the process of  self eating and cellular turnover in which the body recycles its worn our components back into energy. Autophagy promotes good health and longevity, it literally slows down the aging process.

https://www.healthline.com/health/autophagy#benefits

https://www.youtube.com/watch?v=ERKmJK_atdc

http://emmettmurphy.blogspot.com/2019/09/intermittent-fasting.html

best of health,
emmett

INTERMITTENT FASTING

 Intermittent Fasting (IF) is a simple dietary strategy that can help you lose belly fat, gain lean mass, and improve the overall health for your body and brain. IF is about the timing of how you eat, not what you eat. IF involves eating within a certain time period and then fasting for a certain time period.  The benefits also include decreased insulin levels, and increased growth hormone levels which can lead to fat loss and muscle gain. IF has been shown to reduce your risk of heart disease, cancer, dementia,  alzheimers disease, and slow the cellular ageing process. Studies with rats have shown that IF can dramatically increase your lifespan. In a nutshell IF can improve your quality of life and increase your longevity.

  There are several ways to incorporate IF into your lifestyle.

https://www.bulletproof.com/diet/intermittent-fasting/intermittent-fasting-guide/

https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1

https://www.healthline.com/nutrition/intermittent-fasting-guide#what-it-is

best of health, 

emmett

https://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html

AMAZING HEALTH IMPROVEMENT

Low carb, high fat diet with intermittent fasting.


Dr. Andy Phung (@drandyphung) tweeted at 10:02 AM on Fri, Mar 15, 2019:
Low-carb ketogenic & IF at work - lost 102 lb in ~ 9 months.  If you like it, please RT- The world needs to see it. My best case report so far

wt: 300 lb ⬇️ 200 lb 
insulin:  16.9 ⬇️ 2.1 
LP-IR:  100  ⬇️ 35
VLDL-P: 20.8  ⬇️1.2
Trig: 271 ⬇️ 56
hscrp: 3.53 ⬇️ 0.82 
HLD:  41  ⬆️57 https://t.co/TRT1zDdfXw
(https://twitter.com/drandyphung/status/1106586521497464832?s=03)


best of health,
emmett

FASTING and STEM CELLS

One of the best ways to improve your health is intermittent fasting. It can help you lose weight, reduce your blood sugar and diabetes risk, lower inflammation, reduce risk of cancer and heart disease, improve your cognitive health, and lower your risk of dementia and alzheimers.

A new study from MIT shows it can double your metabolism as well as regenerating stem cells.

It is one of the most effective strategies to improve your health.

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html

http://bigthink.com/news/mit-study-24-hour-fasting-regenerates-stem-cells-doubles-metabolism

best of health,
emmett

WHAT I EAT

I get asked a lot what I eat. It is basically a high fat, low sugar, low-moderate protein, low lectin plan utilizing intermittent fasting for cellular and mitochondrial health. Based on everything I have read it is the best program for reducing disease and improving vitality.

http://gundrymd.com/food-pyramid/

https://blog.bulletproof.com/wp-content/uploads/2016/02/BulletproofRoadmap_Rebrand_outlined.pdf


best of health,
emmett

SUGAR DESTROYS YOUR BRAIN

 The two most important things you can do to protect your cognitive function (avoid dementia) are aerobic exercise and avoid sugar and processed carbs in your diet. The following interview with Dr. Perlmutter (author of Brain Grain) is worth listening to if you are concerned about preventing dementia and alzheimers.

http://fatburningman.com/dr-david-perlmutter-intermittent-fasting-epigenetics-what-sugar-really-does-to-
your-brain/

http://www.sciencealert.com/watch-this-is-how-sugar-affects-your-brain

http://articles.mercola.com/sites/articles/archive/2014/05/22/alzheimers-disease-prevention.aspx


best of health,
emmett

$5 PER DAY UPDATE

 Here is an update on my quest to eat healthy on $5 per day. Hard to eat healthy for $5, but $8 per day is very realistic, daily planning is the key. Generally my daily calorie total will fall between 2000-2500. I also incorporate intermittent fasting, try to eat the majority of my calories between 12 pm and 6 pm by skipping breakfast. Or eating between 9 am and 3 pm and skipping my last meal of the day.

Sample Day
Breakfast - $1.25                                            Breakfast #2 $3.00
Organic Coffee                                                Organic Coffee
1/2 Teaspoon Grass Fed Butter                       6 oz. Greek Gods Full Fat Yogurt
1/2 Teaspoon Organic Coconut Butter             3 Tbsp. Shredded Unsweetened Coconut
                                                                       1/2 Cup Organic Frozen Blueberries

Lunch - $2.00
3 Cups Assorted Kale and Greens (whatever is on sale that week)
1 Tbsp Extra Virgin Olive Oil
3 Pastured Eggs

Snack - $2.50                        
Smoothie
16 oz. Coconut Milk
4 oz. Full Fat Organic Kefir
3 Pastured Eggs
2 Leafs Organic Kale
2 Tbsp Shredded Coconut
2 Tbsp Chia Seeds
1/2 Cup Frozen Organic Berries

Snack - $1.00
2 oz. Organic Broccoli
2 oz. Organic Celery
1/4 cup Pistachios

Benefits of Intermittent Fasting

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html?m=1

best of health,
emmett

INTERMITTENT FASTING

  Intermittent Fasting (IF) is a simple dietary strategy that can help you lose belly fat, gain lean mass, and improve the overall health for your body and brain. IF is about the timing of how you eat, not what you eat. IF involves eating within a certain time period and then fasting for a certain time period.  The benefits also include decreased insulin levels, and increased growth hormone levels which can lead to fat loss and muscle gain. IF has been shown to reduce your risk of heart disease, cancer, dementia,  alzheimers disease, and slow the cellular ageing process. Studies with rats have shown that IF can dramatically increase your lifespan. In a nutshell IF can improve your quality of life and increase your longevity.

  There are several ways to incorporate IF into your lifestyle.

http://authoritynutrition.com/intermittent-fasting-guide/

http://dailyburn.com/life/health/intermittent-fasting-methods/


best of health, 

emmett