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Mike Bires - Co-Founder/CTO of TeamFFD

Welcome to my blog here on Team Fit For Duty. I hope I can inspire you and keep you motivated as you travel alongside my journey of becoming healthier, and I can't wait to join you on yours!
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A Simple Primer To Keto and Intermittent Fasting For Law Enforcement

The entire weight loss industry is fixated on the ketogenic diet, intermittent fasting, and regular fasting. Recent medical studies and nutritional experts have been producing more and more books, articles, videos and podcasts touting the benefits of these techniques when it comes to improving one's health and weight loss.

What Is The Keto Diet? 

This diet goes against everything we have been taught by health classes, dieticians, personal trainers, and the supplement companies. Through medical studies and living examples of the success of this diet, what we've been taught has been merely wrong.

This diet consists of eating calories originating from 80% fats, 10% carbohydrates, and 10% proteins. There are variations of the percentages, but all have the intake of fats as the majority of calories. By doing this, your body becomes "fat adapted," and ketones are produced by the liver, causing your body to use fat for fuel. When it has digested the fats, you have taken in and turns towards your body's stored fat for more fuel.

Because you are taking in healthy fats, you stay full and are less likely to eat crap food. Additionally, the keto diet does not allow you to eat sugar, starchy carbs like bread and pasta, and vegetable oils. 

Recommended Resources for The Keto Diet 

I started with going on 45 minute walks listening to "The Keto Reset Diet" by Mark Sisson, on Audible, which is also available in book form on Amazon as well.

This led me to purchase Mark Sisson's "Keto Reset Mastery Course" which is available on his website. It is an easy to watch video course in which he and Brad Kearns teach you everything you need to know, as well as helping you with starting out, on keto. 

Intermittent Fasting 

This technique I became aware of through a video from Dr. Eric Berg, who is a leading weight loss expert.

 Dr. Berg later created a video about intermittent fasting, or IF, coupled with the keto diet.

I currently eat my last meal at about 4 pm or 5 pm and don't eat again until 18 hours later, which would be 10 am the following day. This way, the majority of my fast is while I am sleeping.

I have also re-programmed my body to not being conditioned to eat based off of the culturally fixed meal times of breakfast, lunch, and dinner. I now eat when my body tells me it's time to eat.  

Recommended Resources for Intermittent Fasting 

You will learn about IF in the above keto materials by Mark Sisson, as well as in the videos by Dr. Berg. 

Long-term Fasting 

I have now done a three day and four day fast. Since my body was already fat adapted and used to doing the 18-hour fasting, this came relatively easy for me.

There is a considerable amount of benefits to long-term fasting, but here are the ones I was focused on and primarily interested in:

  • Weight loss
  • The killing of damaged cells and proteins
  • The killing of pre-cancerous cells
  • Resetting my body to get more fat-adapted
  • Improving my metabolism
  • Increasing my production of human growth hormone - the fat burning hormone

I can honestly say I felt amazing during the fast; my energy was up, my sleep was deep and resting, and I felt like I could feel my body eating up the bad stuff.

I now know I can work my three 12-hour shifts on patrol without eating. This will allow me to become healthier, more alert, and burn more fat. 

Recommended Resources for Long-term Fasting 

​You will want to research Dr. Jason Fung. He is the author of The Obesity Code and The Complete Guide To Fasting.

I have listened to The Complete Guide To Fasting on Audible, and am just amazed at the information he provides, backed up by science and his expertise.

Diets Come and Diets Go 

I know there is a new diet coming out every other month. I am not an expert on the keto diet or fasting, and I'm not going to start telling people what they need to do or how to do it, because I'm learning this myself.

However, I would encourage you to take a serious look at what I've spoken about and consider at least giving it a try.

A few days before writing this article, I had my annual physical. I got a great report, and my blood pressure, blood sugar, and weight were significantly down, and in healthy ranges. I'll share more about this in a future article.

Need Some Help? 

If you are someone who knows they can't do it alone or want some guidance, consider contacting Tamrin here on Team Fit For Duty to learn how she can help you.

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