Kat at 60 and Beyond

Autophagy (in Greek - self eating)a natural cell process in which cells breakdown and recycle their own damaged, old, or unnecessary components. Fasting for 24 - 72 is more effective for systemic cleansing. Intermittent fasting for 12 to 16 hours has a mild increase and 18-24 shows a more substantial activation. Exercising in a fasted state may amplify the effect for some adults, and longer endurance exercise tends to stimulate more autophagy in the muscle while fasting has a more systematic effect. fasting

Steps to get rid of this real body fat - by just reducing your overall caloric intake each day by 500 - but if you don’t count calories the next option is intermittent fasting. 2. Prioritize protein - the new RDA for protein is 1.2 g/ pound of body weight per day. Set a goal of 30 g of protein per meal. 3. Eliminate all sugary foods and decreased carbohydrates. You never hear a doctor say you need to get more carbs in your diet! 4. Be sure to get at least 7 to 8 hours of sleep night. When we’re not getting enough sleep. This causes an increased body fat as well as increasing insulin resistance. The two come hand-in-hand. 5. 2 to 3 days of resistance training, five days of cardiovascular activity. Cardiovascular activity can be as hard as sprint training and as easy as taking a 30 minute walk. Important thing is to get out and move. Good luck and let me know how it goes. Please comment below and share!! ❤️

Benefits of infrared sauna: 1. Relaxation and stress reduction. 2. Improved circulation 3. Muscular recovery and pain relief. 4. Cardiovascular benefits 5. Improved sleep 6. Skin benefits 7. Improved sleep pressure like and follow to get my next video on how to prepare and what to expect from the “Infrared Sauna.” ❤️

Subcutaneous fat can be pinched and pulled away from the body. It acts as an energy reserve, provides insulation and cushioning and generally less harmful than visceral fat. Visceral body fat is stored deep inside the abdomen and surrounds the organs. It cannot be pinched. It’s metabolically active, produces inflammatory substances, and hormones and it causes insulin resistance, type two diabetes, heart disease, fatty liver and high blood pressure. The visceral fat accumulates, in many cases without seeing the scale go up and it’s the more dangerous of the two. The good news is it’s not too difficult to get rid of! Press like and follow to get my next video. I will list the simple steps to start losing your visceral fat today! body fat

Create a caloric deficit. A recent study took a handful of men for five days and increased their caloric intake by 1200 calories per day. The result was an increase of visceral fat. If you don’t like counting calories try intermittent fasting. It’s a quick way to decrease calories and trigger a metabolic switch - when your body goes from burning glucose to fatty acids/ketosis. High intensity cardiovascular training is another option. If you have more questions and need some help, please reach out. Would love to help you DM me below and please like and feel free to share this with others.

Women are more likely to develop dementia as they age versus men, particularly Alzheimer’s disease. 2/3 of the population with Alzheimer’s disease are women. Recent studies out of Canada and Germany are showing positive results in increased brain cognition with the use of 10 to 20 g of creatine per day. When we first take creatine, the muscles greedily consume for the production of energy. However, the brain is also a big producer of energy and during times of stress, which we pretty much all have, more energy is necessary. If you’re not taking creatine, you may want to start with 5 g per day for about a month for full muscle saturation, and then slowly increase to 10 g by Microdosing. Reach out for more information.