Physical Practice

EATING FREQUENCY & FASTING

Published

1 year ago

November 10, 2023

Eating small amounts of food throughout the day, also known as frequent or grazing meals, has been associated with several potential benefits. It’s important to note that individual responses to eating patterns can vary, and what works for one person may not work for another. Here are some potential benefits of eating small, frequent meals:

Stable Blood Sugar Levels: Consuming smaller, balanced meals throughout the day may help regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of insulin resistance.
Improved Metabolism: Some studies suggest that eating smaller, more frequent meals can help maintain a higher metabolic rate compared to fewer large meals. This is because the body may expend energy through the thermic effect of food more consistently.
Reduced Hunger and Overeating: Eating smaller meals at regular intervals may help control hunger and reduce the likelihood of overeating during main meals. This can be especially helpful for weight management.
Sustained Energy Levels: Regular, smaller meals can help maintain a steady supply of nutrients and energy throughout the day, reducing the likelihood of energy crashes between meals.
Better Nutrient Absorption: Spreading nutrient intake throughout the day allows for better absorption and utilization of nutrients. This can be important for individuals who have difficulty consuming large meals or absorbing nutrients efficiently.
Enhanced Mood and Cognitive Function: A consistent intake of nutrients can contribute to stable energy levels, which may positively impact mood and cognitive function. Fluctuations in blood sugar levels can affect mood and concentration.
Digestive Comfort: Eating smaller meals may be gentler on the digestive system, potentially reducing issues like bloating and discomfort that can occur with larger meals.
Balanced Hormones: Regular meals can help regulate hormones involved in appetite and metabolism, such as insulin and ghrelin, contributing to better overall hormonal balance.
Customizable to Lifestyle: Frequent, smaller meals can be more manageable for individuals with busy schedules or those who prefer not to consume large meals. It allows for flexibility in meal planning.
Weight Management: Some people find that eating smaller, more frequent meals helps them manage their weight by preventing excessive calorie intake and promoting a sense of fullness.

It’s important to note that individual preferences, health conditions, and lifestyles vary, and there isn’t a one-size-fits-all approach to eating. Some people may feel more satisfied with three larger meals, while others may prefer smaller, more frequent meals. It’s advisable to listen to your body’s cues and find an eating pattern that works best for you. Additionally, the quality of the food consumed is crucial, regardless of the eating pattern chosen.

Nutritionally Diverse Contents hide

1 Intermittent Fasting

2 Extended Fasting

3 The Change-Up!

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. While there are different methods of intermittent fasting, one common approach is the time-restricted feeding method, where individuals restrict their eating to a specific time window each day.

Here are some potential benefits associated with intermittent fasting:

Weight Management: Intermittent fasting may help some individuals with weight management by reducing overall calorie intake. The limited eating window can make it more challenging to overconsume calories during the day.
Improved Metabolic Health: Some studies suggest that intermittent fasting can lead to improvements in metabolic health, including insulin sensitivity and blood sugar regulation. This could be particularly beneficial for individuals at risk of type 2 diabetes.
Cellular Repair and Autophagy: During fasting periods, the body may initiate a process called autophagy, where cells remove damaged components and recycle them. This process is thought to have potential benefits for cellular repair and longevity.
Cardiovascular Health: Some research indicates that intermittent fasting may have positive effects on cardiovascular health by improving factors like blood pressure, cholesterol levels, and triglycerides.
Inflammation Reduction: Intermittent fasting has been associated with reduced levels of inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease and certain autoimmune conditions.
Brain Health: There is some evidence suggesting that intermittent fasting may have neuroprotective effects and could be beneficial for brain health. It may support cognitive function and help protect against neurodegenerative diseases.
Simplicity and Convenience: Intermittent fasting can be relatively simple to follow, as it doesn’t require meticulous calorie counting or complicated meal planning. This simplicity may make it easier for some people to adhere to compared to other dietary approaches.
Potential Longevity Benefits: Some animal studies have suggested that intermittent fasting might promote longevity. However, more research is needed to determine whether similar effects occur in humans.

It’s important to note that while intermittent fasting may offer various potential benefits, it may not be suitable for everyone. Individual responses to fasting can vary, and certain populations, such as pregnant women, individuals with a history of eating disorders, or those with certain medical conditions, should approach fasting with caution and consult with a healthcare professional.

As with any dietary approach, the quality of the food consumed during eating periods is crucial. It’s essential to prioritize nutrient-dense foods and maintain a well-balanced diet even within the confines of the chosen eating pattern.

Extended Fasting

Extended fasting, such as fasting for 100 hours or more, is a more prolonged and intense form of intermittent fasting. It’s essential to approach extended fasting with caution and under appropriate supervision, especially for individuals with pre-existing health conditions. While there is some research suggesting potential benefits, the effects of extended fasting can vary among individuals. Here are some reported benefits:

Autophagy: Extended fasting may stimulate autophagy, a cellular process in which the body cleans out damaged cells and regenerates new, healthy ones. This process is believed to have potential benefits for cellular repair and longevity.
Improved Insulin Sensitivity: Some studies suggest that extended fasting may improve insulin sensitivity and glucose metabolism. This could be beneficial for individuals with insulin resistance or type 2 diabetes.
Hormone Regulation: Extended fasting may influence the regulation of various hormones, such as insulin, ghrelin, and growth hormone. These hormonal changes can impact metabolism and may contribute to the reported benefits of fasting.
Weight Loss: Extended fasting can lead to significant calorie restriction, resulting in weight loss. The body shifts from using glucose as its primary energy source to utilizing stored fat for energy during prolonged fasting.
Inflammation Reduction: Some research indicates that extended fasting may reduce markers of inflammation in the body. Chronic inflammation is associated with various health conditions, so this effect could have potential health benefits.
Cellular and Organ Health: Advocates of extended fasting suggest that it may promote the health of various organs and systems, potentially reducing the risk of chronic diseases.
Mental Clarity: Some individuals report improved mental clarity and focus during extended fasting periods. The mechanisms behind this effect are not fully understood, but it may be related to the metabolic adaptations that occur during fasting.

It’s crucial to note that while there are potential benefits associated with extended fasting, there are also risks, and it may not be suitable for everyone. Prolonged fasting can lead to nutritional deficiencies, electrolyte imbalances, and other health issues, especially if not done properly. Individuals considering extended fasting should consult with a healthcare professional, particularly if they have pre-existing health conditions, are pregnant, or are taking medications.

It’s also important to break a fast properly, gradually reintroducing food to avoid digestive issues. Extreme fasting should be approached with caution and ideally done under the guidance of a healthcare provider or a registered dietitian who can monitor and support the process. Always prioritize your health and safety when considering any significant changes to your eating patterns.

The Change-Up!

Switching between eating small amounts of food throughout the day and practicing intermittent fasting (going back and forth between the two modalities) is often referred to as a flexible or cyclical approach to eating. This approach can have certain benefits, and it aligns with the idea that different eating patterns may suit individuals at different times or under different circumstances. Here are some potential advantages:

Metabolic Flexibility: Alternating between frequent meals and intermittent fasting may enhance metabolic flexibility. This means your body becomes adept at using different fuel sources, such as glucose and ketones, depending on whether you’re in a fed or fasted state.
Adaptability: A flexible approach allows you to adapt your eating pattern to your lifestyle, social events, or specific goals. This adaptability can make it easier to sustain healthy eating habits over the long term.
Cognitive and Physical Performance: Some people find that certain eating patterns enhance their cognitive and physical performance. Switching between modalities allows you to experiment and find what works best for you in different situations.
Improved Insulin Sensitivity: Both frequent, balanced meals and intermittent fasting have been associated with improved insulin sensitivity. Switching between the two may provide the benefits of both approaches.
Caloric Cycling: Cycling between periods of more and fewer calories can have a positive impact on metabolism. It prevents the body from adapting to a consistent calorie intake, potentially avoiding plateaus in weight loss or muscle gain.
Digestive Rest: Intermittent fasting provides periods of digestive rest, allowing the gastrointestinal system to recover and potentially improving gut health. Alternating between eating patterns may offer a balance between regular nourishment and periods of digestive rest.
Individual Preferences and Variability: People have different preferences and respond differently to various eating patterns. A flexible approach acknowledges that what works for one person may not work for another. Switching between modalities allows you to find a balance that suits your individual needs and preferences.
Psychological Benefits: A flexible approach can reduce the likelihood of feeling overly restricted or deprived, potentially improving adherence to a healthy eating plan. It allows for a more intuitive and enjoyable relationship with food.

It’s crucial to approach any changes in eating patterns mindfully and listen to your body’s signals. Pay attention to how your body responds to different modalities and adjust based on your energy levels, hunger cues, and overall well-being. Additionally, it’s important to focus on the quality of the food consumed and ensure that nutritional needs are met, regardless of the chosen eating pattern. Before making significant changes to your diet, it’s advisable to consult with a healthcare professional or a registered dietitian, especially if you have underlying health conditions.

Physical Practice

How We Can Prevent The California Wildfires from Happening Again & Make Money & Enhance Life

Published

18 hours ago

January 20, 2025

Brandon Angel

The devastating California wildfires result from a combination of natural and human factors, and their frequency and intensity have increased in recent years due to climate change, land management practices, and urban expansion into fire-prone areas. While not all wildfires can be prevented, many could have been mitigated or their impacts reduced through better planning, preparation, and policies.

Strategies That Could Have Helped Avoid or Mitigate California Wildfires:

1. Improved Forest and Land Management:

Controlled Burns: Native American tribes historically used controlled burns to clear dry vegetation and reduce fuel loads. Expanding this practice could prevent massive fuel buildups.
Thinning Overgrown Forests: Removing excess vegetation and dead trees, especially in fire-prone areas, would reduce the intensity of wildfires.
Zoning Restrictions: Limiting construction in high-risk wildfire zones or enforcing fire-safe building codes can reduce damage.

2. Addressing Climate Change:

Reducing Greenhouse Gas Emissions: Climate change has led to longer, hotter fire seasons. Efforts to curb emissions would help reduce extreme weather conditions fueling these fires.
Water Resource Management: Ensuring sustainable water use for both agriculture and ecosystems can help prevent overly dry conditions.

3. Infrastructure Improvements:

Upgrading Power Grids: Electrical equipment malfunctions caused some of California’s most devastating fires. Upgrading power lines and burying cables could prevent sparks.
Fire-Resistant Structures: Using fire-resistant materials for homes, roofs, and fences in fire-prone areas could reduce the spread of wildfires.

4. Early Detection and Rapid Response:

Advanced Monitoring Systems: Satellite technology and drones can detect fires early and monitor their spread, enabling faster containment.
Enhanced Firefighting Resources: Investing in aerial firefighting equipment, training personnel, and building accessible fire breaks would improve response times.

5. Public Awareness and Preparedness:

Community Education: Informing residents about fire-safe practices, such as creating defensible space around homes and avoiding risky behaviors during fire season, can prevent accidental ignitions.
Evacuation Plans: Better-prepared evacuation routes and systems would minimize casualties and chaos during fires.

6. Legislative and Policy Changes:

Revising Liability Laws: Utility companies have often been implicated in fire causes. Holding them accountable encourages safer practices but also requires balanced legislation to ensure they can afford infrastructure upgrades.
Land Use Policies: Enforcing policies that discourage development in wildfire-prone areas would reduce risks.

7. Indigenous Knowledge and Practices:

Integrating traditional ecological knowledge (TEK) from Indigenous tribes into modern land management strategies can restore fire-resilient ecosystems.

8. Better Water Management:

Ensuring adequate water supplies for ecosystems through improved storage and delivery systems would mitigate drought conditions that exacerbate wildfires.

9. Wildfire Insurance and Funding for Prevention:

Allocating more resources to proactive fire prevention measures instead of reactive firefighting could save billions in damages and lives.

Case Studies of Success:

Australia’s Bushfire Management: Australia faces similar fire risks but has implemented widespread controlled burns and strict building codes, reducing some wildfire impacts.
Portugal’s Post-Fire Strategies: After devastating fires in 2017, Portugal adopted stricter land management policies, including the replacement of highly flammable eucalyptus trees with native species.

Composting Company !!

While it’s impossible to prevent all wildfires, California can learn from both historical practices and global best practices to build a more fire-resilient future. Would you like to delve into any of these strategies further?A compost business utilizing forest brush could serve as a transformative solution to wildfire risks while promoting urban greenery and gardening. Here’s how it could have worked:

1. Addressing Fire Risk by Removing Forest Brush:

Fuel Reduction: Forest brush, dead leaves, and dry wood are significant fuel sources for wildfires. A compost business could actively remove these materials from forests and fire-prone areas, reducing the likelihood of severe fires.
Sustainable Forest Management: Partnering with forestry departments and communities to clear underbrush as part of regular land maintenance would provide a continuous stream of raw materials for compost production.

2. Creating High-Quality Compost for Urban Use:

Turning Waste into Resource: The cleared forest brush could be processed into nutrient-rich compost, repurposing what would have been wildfire fuel into a valuable agricultural product.
Custom Blends for Urban Gardening: Tailored compost blends could be created for urban gardens, rooftop farms, and community green spaces, encouraging city dwellers to grow plants and food sustainably.

3. Promoting Urban Greenery and Gardening:

Incentivizing Green Spaces:
- Providing affordable or free compost to urban communities could spur a movement toward backyard gardens, community gardens, and green rooftops.
- Partnerships with municipalities could encourage developers to include greenery in urban planning, creating pocket parks and planting trees.
Educational Programs:
- Workshops and training on compost use, urban gardening, and wildfire awareness could inspire city residents to create sustainable green spaces.
- Programs teaching composting at home or in community centers would encourage waste reduction and self-sufficiency.

4. Economic and Environmental Benefits:

Job Creation:
- A compost business would create jobs in brush collection, compost production, and distribution, stimulating local economies in both rural and urban areas.
Carbon Sequestration:
- Compost improves soil health, enabling it to store more carbon. Increased urban greenery would also help offset carbon emissions.
Waste Diversion:
- Repurposing forest brush that might otherwise be burned or left to decompose reduces methane emissions and minimizes waste.

5. Social Impact and Community Involvement:

Strengthening Communities:
- Neighborhood compost hubs could bring people together to garden, share resources, and learn sustainable practices.
Health and Well-being:
- Urban greenery reduces urban heat islands, improves air quality, and provides mental health benefits through access to natural spaces.

6. Enhancing Resilience Against Climate Change and Wildfires:

Fire-Resilient Landscapes:
- Urban gardening initiatives inspired by compost use could include planting fire-resistant vegetation, creating defensible space in fire-prone communities.
Water Retention and Soil Quality:
- Compost-enriched soil retains water better, reducing irrigation needs and making urban landscapes more drought-resistant.

Examples of Implementation:

Local Distribution Networks:
- Partnering with schools, urban farms, and municipalities to supply compost could foster widespread urban gardening.
Wildfire Grants and Funding:
- Securing government or nonprofit grants for wildfire prevention through fuel reduction and community greening initiatives could provide initial capital.
Incentives for Participation:
- Offering discounts on compost for materials donated (e.g., kitchen scraps or yard waste) would encourage participation and close the loop in waste management.

Potential Impact:

Wildfire Risk Reduction: By systematically removing forest brush, the business would lessen fuel availability for wildfires.
Urban Green Spaces: Increased gardening and greenery could cool cities, improve biodiversity, and enhance quality of life.
Climate Action: The combination of reduced emissions, carbon sequestration, and water conservation would contribute to climate resilience.

A compost business that transforms forest brush into an urban greening catalyst represents a win-win for rural fire prevention and urban sustainability. Would you like ideas on how to launch or scale such a concept?

Physical Practice

Master Work, Wizard on the Hill, What does the old Kung Fu-er Really Have to Say?

Published

2 months ago

November 30, 2024

Brandon Angel

Today I read the work of a dear friend Richard Aliberti, a man I deeply admired, made a few mistakes and regrets with but shared a deep connection with, and the positive times we shared were more than thought-provoking. He writes about Devinci.

Richard and I came from two different ends of life. He made a name for himself as a fine artist, graduating from fine arts school in Boston, Mass. He did bronze work for Bishops there, and his sculptures peppered a large region on the East Coast United States, and so much more. He told me he lived it up for the most part, had a good time, and was paying a bit for that in his later years. I learn now from his book that he came from a warm home of love and appreciation for art and the spiritual side of life.

Two winters back now we had plans for him to come stay with me in Medellin, I had a date for him and everything. We talked twice a week during the month before he slid off the road and died instantly against a tree. Richard loved trees, more than most, and I knew this was a big part of the reason I valued him more than most also.

I was a throw a kid and everything that comes with that, we all know what it ends up being.

I can tell you the highlights of my story are that I was born of a witch who later became the tutor of another witch who destroyed me, using her own innocent child to do it. The child had was to trap me, but if that didn’t work, then she would be the vehicle used to destroy me. I say ‘her own’ because these kids are no longer anything of us ‘used, “targeted parents;’ they have been programmed to be our opposites and the bond has been cut and cauterized and voodood to never re-attach.

The other highlight is I have always been supposed to have been a superstar and while the potential still exists, in fact is almost a certainty, there is no need to write anything in area of fiction here at this time.

Timing is everything in the fight of life.

I wish I could tell my younger self exactly how much skill learning and crafting and refining was required to move the way I do now. Like James Bond, if you are she could only see you would be addicted to it like everyone else who has gotten a glimpse of it.

Filling that personal encyclopedia of moves on top of moves, if one could simply download it, or learn from a dedicated tutor – a blessing of another level. Take it from someone who only lives because of this type of tutelage donated by deep minds across a long drawn-out mission impossible x 1000 timeline.

Lots of scars.

They are the marks or experience a record of the wear. What would be I can’t help to fantasize if I could have gotten in somehow at 13. I actually did better at that age then at this time on the line that I write this.

Physical Practice

California Special Starters List

Published

3 months ago

November 3, 2024

Brandon Angel

This list is of easy-to-get seeds/plants,

rosemary rosmarinus officinalis
sage salvia officinalis
lavender lavandula spp
thyme thymus vulgaris
oregano origanum vulgare
basil ocimum basilicum
parsley petroselinum crispum
mint mentha spp
bay laurel laurus nobilis
chives allium schoenoprasum
california sagebrush artemisia californica
white sage salvia apiana
coyote brush baccharis pilularis
manzanita arctostaphylos spp
black sage salvia mellifera
toyon heteromeles arbutifolia
cleveland sage salvia clevelandii
sticky monkey flower mimulus aurantiacus
california fuchsia epilobium canum
yerba santa eriodictyon californicum
echinacea echinacea purpurea
chamomile matricaria chamomilla
feverfew tanacetum parthenium
lemon balm melissa officinalis
california poppy eschscholzia californica
st johns wort hypericum perforatum
valerian valeriana officinalis
yarrow achillea millefolium
comfrey symphytum officinale
marshmallow althaea officinalis
bee balm monarda didyma
mexican bush sage salvia leucantha
purple coneflower echinacea purpurea
russian sage perovskia atriplicifolia
goldenrod solidago spp
butterfly bush buddleja spp
penstemon penstemon spp
california lilac ceanothus spp
milkweed asclepias spp
hummingbird sage salvia spathacea

…..damiana too!

Some ornamental species, that can be mixed in for incredible aesthetics, and provide diversity for the growth of the above;

oleander nerium oleander
rockrose cistus spp
bottlebrush callistemon spp
texas ranger leucophyllum frutescens
lavatera lavatera maritima
pineapple sage salvia elegans
woolly blue curls trichostema lanatum
french lavender lavandula dentata
manzanita dr hurd arctostaphylos manzanita dr hurd
grevillea grevillea spp
buddleja davidii butterfly bush
desert willow chilopsis linearis
purple sage salvia leucophylla
lantana lantana camara
california buckwheat eriogonum fasciculatum
red buckwheat eriogonum grande var rubescens
santolina santolina chamaecyparissus
creeping thyme thymus serpyllum
jerusalem sage phlomis fruticosa
silver bush lupine lupinus albifrons