. a $s i, E INTERMITTENT: TASTING py COTA S Xd carmel aaEs 1 )\(@ESNIC3ane SCLC RUE IHMC GM Lt mT CRMC km SLAC RUE CREM UCR ROn CMM (1) made last week. You wonder how many secrets this old tomb has. You rest your hand ORCI LRT CMR aL SKKKKRRRSH. ORCC eS CUCU R OURS TRUM ERT CA UIC NAC CULT R Sm UME ICT ECORI REUTER CC OEIC OR CRI A Oe CCLRC CLA CAN COURIC Rca CRC LLU oo PROUT R OL Clem RTCA URC RICA MT TR RUE CCU RRO RTT SOC OTA OCR UE COURT Om CRO Raa CMTC CE PCS UN This room is also full of life. De OE OURU CR ACROSS CMa ROR CO Mm OMUCC Tg the unmistakable sound of songbirds. ROR ACCUM CR ACR MUST m eM MUCK mre) away from fresh food. What are the animals feeding on? This doesn’t make sense. SCOR UMMC OUR TORIC RCo CUM COLT STC SS RS CUR UTTLAM Co AUER La Your ancient Mesopotamian is lacking, but you can make out the gist of the message. Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. FASTING a ee. Oe ce ok! ne ba ee + ESS.ATR TR @ eSRUs It seems the ancients practiced some sort of famine and feast pattern that allows these creatures to survive well beyond their natural years. CORA RUE UME TCM TOM RT OCR aie Cun SR RUIN RUCR come m ORCC) URL Unfortunately, it seems the room does not like to be disturbed. You have upset the delicate balance, causing the room to shift and crumble. There is little time. You pull at the book, but it is cemented in place. You cannot take it with you. UCR ORCS CURE Cee RTC Rm rt MLAS LCR TUM You must unlock the secret of the ancients before, you too, must use it fo survive indefi- CIN AURUTSM LCC uur Le Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTS RESERVED. FASTING Rok Pow" J a Soe esx“ TASLE OF CONTENTS I. WHAT IS INTERMITTENT FASTING? II. HOW DOES IT WORK? I. INTERMITTENT FASTING PROTOCOLS? IV. WHO DOES THIS WORK FOR? Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. FASTING a ee. Oe ce ok! ne Bae nt a. OOMCS Uo an CG Ue aR CN ANRC UCR CHUL CURL COLCA R STC CHAIREM LCCR TCE Tm Cit VAT ready access to abundant and nutritious food they were met with uncertainty. Food was a privilege that could be revoked by drought, disease, or poverty. Thus, the diet CN Oe UCSC CM CMEC UMN Cy ACTEM TOC RUE CIC EUCHRE LM CRIT mC) OT CER CMe Mm MU RICO Ce ge CUR eR OM AMOR CCC CCAM CCR IU RMR COTS ARC CMO LACH CMEC TCS CLS) CCCI CCIM AUC CUT ICM LCM OOM RUC UOC RO CMT RM MCC RCI ei CRORES ICUS CCU CU IRM CU RCC Rots SULA cu Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. FASTING e e 5 ia : © < io ~ % 2 eTroN MeL TMI tel a B SUA ULC A CUR Um UU oma TN CUTTS f SNAG MCU MMU erm TCC TRMULTEM UC MOT le Ce MTCC ally optimally when combined with periods of intermittent fasting (IF) and regular be SUN ACC NARS UR CRU RTC CecUrcc hy AT = overabundance of food and a sedentary lifestyle. The thrifty genes proponents there- = fore believe that certain diseases, such as obesity, heart disease, and type II diabetes, é RAUCH eed aCe CHAI CT CK I RUT UUT are fasting lifestyle encoded in our genome. a Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. 2 FASTING- cele HOW DOES IT WORK SOO TIT CMCC CR RE CORO R CUCL mC ACT n CIRO mC CCC HPCC Rech H TT Ce lA ALC) associated conditions of insulin resistance, type 2 diabetes, hypertension, cardiovascular disease, etc. Our sickly conditions can be tied to our lifestyle and dietary choices. Inter- CUCU ROR Ls ATL RMR TUL Ou EL genes” fo create a healthier dynamic. 4 a ee. Oe ce ok! ne Intermittent fasting is a pattern of dieting where you fast or refrain from food for an COR ECO CO ROMMUCR OUR NAC UO RRM RTC CMR ICER ty) prefer a 16/8 fasting plan wherein they consume food during an 8-hour window while LOTR OLS OSU RSUC CROC RRM CCR PACES fasting. Any combination of feast and famine works, provided it fits into your schedule. Bae nt The benefits of Intermittent Fasting have been studied for some time. Intermittent fasting and caloric restriction has been shown to increase the overall lifespan in rodents CCRC UMC RCM ICO R ICON I TCI RUA Cel Rola Rel (ia cally restricted diet (and pair it with a physically active lifestyle). Contrarily, the PC URC RU MCMC RMR OR TUM CCL CACC SRC CRNA LRU CUCM VAST Tho calorically dense, nutritionally poor food has contributed to the prevalence of obesity. Intermittent fasting forces someone to limit their constant supply of high calorie food to asmall window. For people who do not track their food, this ad libitum but limited SCRUM Aes MUIR C UAL CMNIU RC CLT ctr create an energy deficit and help decrease the individual's fat stores. y Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. i} FASTINGToa LoL MIM elt 4 TEI CUR RAO ROC HMC RUM RUC tny of insulin resistance. Insulin resistance occurs when the cells of the muscles, body fat, and liver no longer respond to the appropriate insulin signals. Insulin is a hormone designed to shuttle nutrients into those cells. Thus, when ignored, the beta cells of our CRM LALO CMO CCRC RIMSII LI ALUTSCR CLL CR ORO Re UO RU MCCUE COCR es) baa to} PT MM aeRO COEUR CAO MUTE Cs) stream, brought on by insulin resistance, will damage blood vessels and can lead to cardiovascular diseases. Studies testing Intermittent Fasting in adult males found that following a 20-hour OE CURA MCN RCA ROE CNA ecs ein (enc 0AM UTC) TORIC RIMMER IRCA CLUE Rae Lenny protein involved in fatty acid metabolism and glucose uptake. Additional fasting studies performed on Muslim men during Ramadan also showed a marked increase in COUNCILOR RTE URC ACecn nis aoa CCM RUC VAST AUTOR MC LLU TN ALL > Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. FASTING a ee. Oe ce ok! ne Bae nt yrate FASTING PROTOCOLS - There are many ways that you can follow an IF dieting protocol. On the next few pages are several of the most popular approaches, including a “normal” diet. Each diet is UMM MRR RIC MMU Ru CMC ATCO CRAM CN CMe CRC am CUM ML NOT RO ROM wee COM CRC NACI I CUI R IIs) SU ROU aCe = AGAAAIL Aa Laanaun, he Lf AMAA Aw A |" ‘ne | Som: ‘ ATE Nga VKoNIE COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE ALL RIGHTS a ; 5 FASTINGOa SLUG we T FASTING PROTOCOLS UVa Ta IRON K) a3 Evan TIME fonter=4 Zou FERIA O Zc 3:00 AM. 0 (vere en Errore (ee Err Eres IE) Perna 500 CALORIES [ees 3:00 PM. 500 CALORIES vee na Eres iver ER ‘500 CALORIES Re FASTING COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. @INTERAITTENT FASTING PROTOCOLS ERC M Me MOO AOU SUIS ec ea let Rte) tel) van TIME ees) Zou rN Cees Zoe 8:00 AM O CALORIES Zoe Feri (Yee s9 (es Era Feros iveriFy 8:00 PM. Feros te Zc FPR (Yeten=7 See ee eee TR iO SCAT SL PETS st Senta} CUM a a.\ A a faye ai CALORIES ZOU CEC Uke eel sy Gd EOE OCALORIES S18 2:00 PM O CALORIES Wee EE 1000 CALORIES EPs 8:00 PM belek Neeley Meal 3 peer b leeeKe Neely Two day- 24 hours fast: This is the rarest and the most difficult style of fasting. You will PORN RCH om ae Le CS Rm CURT Cm) consume many more calories during your feasting days, but many will find it difficult to focus or stay committed to the fasting days. Since you will need to intake the same weekly average calories, you will notice the EUR ALCO CR MILLI AUC N Re FASTING COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. AgDe’ I INTERAITTENT FASTING PROTOCOLS ee CVERTENMM M s: ee ET ae Rad EATING | FASTING | EATING | EATING EATING | FASTING | EATING | EATING ‘CALORIES | 0 ‘4200 4200 4200 Cy “4200 ‘4200 (oe) ee Ros Yale: he] Mees Kot Ae Kos MN ees eRe) “a INTERMITTENT FASTING COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. Ve ek eh a eS eeWHO DOES THIS WORK FOR | Everything in the room around you is frozen in time. The hand carved vases. The stamp printed gold coins. Even this book before you were painstakingly hand painted millen- MMR EOC UCR mT CMM ACURA Te Cee E longed periods of intermittent fasting. You, however, have trials and tribulations these ancestors could not fathom. Maybe you are a single mom taking care of three children = = COOOL ROR ER CER OM R INC RUT CURT AC ce ORT eA RRC RO SCUM le O TMCmC is attempting fo create a physique the likes of which this world has never seen? Each person has different dietary requirements and lifestyle needs. i pa a op : « Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. 9 FASTINGre le WHO DOES THIS WORK FOR - STC HOU CRS CSUR mT LR COSC CRUIUTC CLS a Ce CHEM ICR LOMO RMT RAC NATE NE OCCU CML ARC ORCC UR Cea be DT OCLC AORN RC RCL On mC BC Ca om SRC as = / Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. 10) FASTING- WHO DOES THIS WORK FOR SS Ce UU Re OS CUOMO MUU R TLC SO RM Re eC CCM MURR CT RRL RTM LG PON CCCI RCH MIRC OnE someone who is having an event later in the day or wants to have a very large meal at CECA TL UMC RCIA Cm Ly ALCL Cen Italian restaurant while not hindering your goals. As previously discussed, this diet is also very beneficial for the modern man or woman POR RUC CURE RCN COREA Cnt ag insulin resistance or type II diabetes. Intermittent fasting will limit their available PT OCCU RO LUM RUN OR La SCL SSO RUT URC LAUT URLS May normally consume mindlessly. Further, the limited window will limit one’s caloric CLA CR MMU RCM L Cem CROTCH CORO RORCUNUERUEEC ERC UMTS TRUE a ICU DCL IEC CRIS UE MUI CUO AOR RSCG Soe Ce PEO ACCC Cm CR CCRT TO CCRC m RCT STI CLM LOR CMU CRUMSE LR OSRCUNC CIOL RCL simultaneously unless: they are obese, they are completely new to training, or they are previously well trained and returning to exercise. Intermittent Fasting can markedly increase circulating human growth hormone, which CUS UMCT ORC R UICC HRMS TCM RTT ML LOCA OUI CC MCR MTU MMU RR cea OAC UMC SRN CHUM MUT SRN CUCM CO MOLL (ce Gent patients. Healthy test subject studies show mixed results when supraphysiological COIR CUS ORI AUIRC HRCA IN AOCCURCR LIM COT DSA CORO URC RU RCL RST I Rm Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. ial FASTINGx“ - cele WHO DOES THIS WORK FOR ICM OMI SE CCL COUR ACCUM AS. TRC ALE spikes during periods of fasting. Muscle protein synthesis requires a bolus of amino COSCO RCV ASTOR MC UMS CUCM CIC ECO CUT TiL POTN OCC URS ICRU CMM LICL ALOR IA) TC UC RMT RU ON OMRON STLCN ON uCL EN Periods of fasting also inherently decreases insulin spikes. Insulin spikes in response to OCC HCO M COON MC MTL CMa Ment MRT) spikes and therefore, some proponents of Intermittent Fasting argue that fasting will TO STURM AC RU Te CMU CeCe OSC L CRU CSLU ICRU OURU LCR MACON ICU RCI CL unhealthy junk food, that is calorically deficient will result in fat loss. The concept that insulin causes fat gain or retention ignores the body's complex systems. Furthermore, CCL OC CRUMBS ALR CMTC ACR) R PM ROC RUC ROCA ES CU ROR USC RL SCL (ea LRU LS COC UU RCC UI Le IR CSS ICCC RUC TLE SR RUC AUC RMU ARR CUI) mystical secrets, their lives and powers were still rooted in this world. | recommend you follow the Intermittent Fasting protocols however they fit best into your life. Try to choose healthy foods and to use this dietary style to your benefit, lest these secrets we ORC RELIC LIM a i ee ee wee Bae nt y Re COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. Py FASTINGRe COPYRIGHT © 2019 OYRAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. ie} FASTING