Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life
Naomi Whittel
Human body has amazing capabilities and there are easy ways to make it function optimally. One of the most intriguing processes in that regard is autophagy.
Glow15 is a science-backed lifestyle program to reenergize, cleanse, and repair your cells, making your body younger no matter your actual chronological age.
Steps
1. Intermittent Fasting and Protein cycling
a. Intermittent Fasting (IF)
IF is the practice of shifting between periods of
unrestricted eating and restricted eating and is a key activator of autophagy.
IF works by activating glucagon, which works in opposition to insulin to keep
your blood glucose levels balanced. An increase in glucagon triggers autophagy.
The benefits of IF—like burning more fat, providing more energy, and
decreasing your risk of developing diabetes and heart disease—can be attributed
to the activation of autophagy. On three nonconsecutive days (your Low days),
you will intermittent fast for 16 hours and eat during an 8-hour period. it is
four times better than caloric restriction at helping your body burn fat while
preventing lean tissue loss.
There is no need to intermittent fast for any
longer than 16 hours. Research shows that 16 hours is optimal for creating the
caloric restriction that happens during intermittent fasting and can activate
autophagy through different nutrient pathways.
b. Protein Cycling (PS)
PC is the practice of alternating between periods of low protein consumption
and normal to high protein consumption. You will limit your protein intake to
about 25 grams on the same three days you practice IF (your Low days). The other four days (your High days), you
will eat normal to high amounts of protein (45-50 grams). PC has an effect
similar to fasting. Creating protein deficiency also lowers your insulin
levels—it’s that seesaw again—and that, in turn, boosts your glucagon and
activates autophagy. Unrestricted eating (no time window) Eat average to high
amounts of protein (10 to 35 percent of daily calories, or 45 to 55 grams) How
to calculate higher protein Multiply your weight (in pounds) by 0.36 (grams of
protein recommended per pound of body weight.
2. Fat First, Carbs Last
Good fats are not our enemy. In fact, fat is our friend—it’s absolutely
essential to optimal health. Fat is your body’s preferred fuel. It’s satiating,
making it protective against cravings for unhealthy foods.The good fats are found in real foods like avocado, butter, nuts, salmon, Alaskan cod omega-3 oil, coconut oil, fish like Alaskan cod, salmon, and sardines, in olive oil and tea seed oil, in nuts like macadamia, walnuts, almonds, in seeds like flax and sunflower, and in avocados.
you will not have carbs in the morning, but instead save them for later in the day. The reason for this is that ketosis—a natural metabolic state in which your body uses fat as fuel in
the absence of carbohydrates—is one of the best ways to boost autophagy.
Saving your carbs for later in the day also allows your body to use them most effectively. Carbohydrates can make your seesaw go haywire because they promote the release of insulin.
Carbs also help provide energy for your body and help relax you, so eating your carbs later in the day can help you prepare for sleep.
vegetables, fruits, legumes, and grains.