Author Archives: kberman
I have given up many addictions since I quit drinking Nov. 24, 1976. But losing weight is really starting to kick my butt. The main problem with letting go of food addiction is that you can’t just give up food. As I heard years ago, learning a healthier way to live with food is like living in a cage and inviting a lion in to live with you. You have to learn how to be friends with the lion.
I have lost 13 pounds since the beginning of 2015, but the last 2-3 pounds keep comig back on. Not fun, going to the scales I use at our clubhouse and finding I weigh more again. So I have begun to study intermittant fasting. I try a variety of it one night a week (my variety of going as long as I can fom Saturday PM until Sunday PM).
I choose not to start a vigorous form of exercise because I know it isn’t the way I will choose to live after the weight loss period is finished. I do ride my bike two times daily for 20 minutes each time. I love riding my bike so I can see myself continuing this in my life.
To begin my study, I learned that intermittent fasting means resticting my food intake to the same certain hours each day. The chart on this page suggests 12-6 PM. I have preferred a 10 AM-4 PM window. I have been eating this way for a few months now. Then on Saturday nights, I have added not beginning to eat on Sundays until the afternooon. I usually go 20 hours without food during this time period.
From Peak Fitness by Dr, Mercola:
“One of the primary mechanisms that makes intermittent fasting so beneficial for health is related to its impact on your insulin sensitivity. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed food diets. Insulin resistance, in turn, is a primary driver of chronic disease—from heart disease to cancer. Mounting research confirms that when your body becomes accustomed to burning FAT instead of sugar as its primary fuel, you rather dramatically reduce your risk of chronic disease. Becoming fat adapted may even be a key strategy for both cancer prevention and treatment, as cancer cells cannot utilize fat for fuel—they need sugar to thrive.”
“In short, fasting increases insulin sensitivity along with mitochondrial energy efficiency, thereby retarding aging and disease, which are typically associated with loss of insulin sensitivity and declined mitochondrial energy.”
“Two additional mechanisms by which fasting benefits your body include:
“Reducing oxidative stress – Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.”
“Increasing capacity to resist stress, disease and aging – Fasting induces a cellular stress response (similar to that induced by exercise) in which cells up-regulate the expression of genes that increase the capacity to cope with stress and resist disease and aging.”
Some more articles about intemittent fasting:
The Beginner’s Guide to Intermittent Fasting by Nero Fitness
The Beginner’s Guide to Intermittent Fasting by James Clear
Learning about being your observer self–Transactional Analysis (TA) helps us to recognize the “voices” we have inside ourselves.
When I started my transformation in 1976, I found books by Eric Berne that helped me to “see” how most of my mind was obsessed with following roles that I had adopted as a child. When you grow up in a hostile environment, your mind takes on defenses to avoid further conflict. These are called defense mechanisms and they are so effective for when we are in fear that we continue to believe we have to “defend” ourselves throughout life. We don’t.
What Eric Berne taught me through his writings about transactional analysis was that my thoughts were dictated by my choices of the three roles—parent, child and adult. He further defines these three roles into sub roles of three. By following the examples he gave, I realized that 90% of my thinking was in the “parent” role (judgmental, accusatory, condemning,) and 10% as a willful, complaining child. These are learned roles and can easily be relearned. The goal of TA is to have a large adult with the other two roles (called ego states) being smaller.
Business Balls does a good job of defining the three roles.
More links for transactional analysis:
A quite clever diagram at changingminds.org shows the interactions of the parent, child and adult. The roles pictured here are: controlling parent (Do this. Stop that), nurturing parent (It’s OK), adult, adaptive child (No. Please), natural child (Whee. Wah!), the little professor (let’s try), and my favorite role (creative-‘free child’).
TA Tudor includes a study guide for the TA 101 course and also has 400+ handouts.
Other posts of mine in which I introduce the concepts of learning to listen to your inner self:
(I introduce the same material in a number of posts to broaden and add to the concepts):