The Nysteia Formula is simply the practical application of Nysteia’s theory, it has three components which if followed closely and with routine will ensure a happy healthy long life – intermittent fasting, cardiovascular exercise and Mediterranean type cuisine.
The first component is intermittent fasting and this of course ensures that for a significant part of the 24-hour day, insulin is not being produced by the pancreas and therefore the body’s normal homeostatic mechanisms will ensure that the cells of the body utilise the fatty acids that are stored in adipose tissue as a substrate for energy. The ideal division is an 18-hour fasting window and a 6-hour eating window.
An 18-hour fasting window is ideal for a number of reasons. Firstly, most individuals will already have fasted when they get up in the morning for 10 to 12 hours from approximately 8pm the night before, throughout the night. It is then a simple matter of continuing that fast for a further 6 – 8 hours.
During this time, the body will have depleted its glycogen stores, helped by not having been replenished completely as a result of adopting a relatively low carbohydrate intake. Therefore, cellular metabolism beyond this has to be with the utilisation of fatty acids and of course the body has to call upon its adipose tissue stores for this purpose.
An 18-hour fasting window is also eminently achievable for most individuals. Whilst there is a period of experiencing the usual sensations of hunger, most individual can handle this up until about 2pm.
A six-hour feeding window importantly allows the individual sufficient time in which to consume their requisite amount of calories to ensure that they are not inadvertently calorie restricted. As discussed in other presentations, in particular the one entitled Daily Energy Requirements, it is vital that calories are not restricted, because deliberately restricting calories on a regular basis, i.e. daily, will inevitably result in a decrease in the basal metabolic rate. This is neither necessary nor desirable.
The second element of the Nysteia Formula is cardiovascular exercise and resistance training. The definition of cardiovascular exercise is exertion to the point where the individual cannot have a conversation with another human being or any other animal for that matter. It means that the respiratory rate has been raised to a level where conversation is simply impossible. Importantly it also raises heart rate to somewhere in the region of 120 – 130.
It has been demonstrated by countless clinical trials that this level of exercise is extremely important for the purposes of maintaining general health and wellbeing of the body but also in regards to reducing the risks of significant disease processes such as atherosclerosis which would inevitably lead to conditions such as myocardial ischaemia (or heart attacks) and cerebral vascular accidents (or strokes).
The ideal time to perform cardiovascular exercise is first thing in the morning. As previously mentioned the body has already been through a significant fast and has therefore utilised any glucose that is remaining within the blood stream. At that point, it is calling upon its glycogen stores and cardiovascular exercise at this time of the fast will ensure depletion of those glycogen stores. The body is then into lipolysis uninterrupted until the next intake of food.
Resistance exercise is vital for ensuring maintenance of muscle mass. There is a perceived risk with intermittent fasting that muscle mass might become depleted in the process. Resistance training in the form of weight lifting or simular exercise will ensure that this risk is negated. So, the ideal regime is 30 minutes of cardiovascular exercise, such as a 5km run or a 15km bike ride or a 2km swim, followed by 10 to 15 minutes of resistance training in the form of weight lifting. Once again, this needs to be done on a daily basis.
The third element of the Nysteia Formula is Mediterranean type cuisine. It is called Mediterranean type cuisine for good reason in that it should not exclude other types of traditionally healthy cuisines such as Japanese and other Asian cuisines. The essential elements of the Mediterranean type cuisine are the predominance of whole foods (in particular fresh vegetables and fruit), together with fresh meat and fish and a moderate amount of saturated fat.
Importantly it excludes processed foods and for all intents and purposes this means anything in a packet. It is also vital to ensure that the intake of carbohydrate, and in particular refined carbohydrate, is limited to a minimum. For practical purposes this amount is less than 50 grams (1¾ Ounces) per day for those who are fasting for the purposes of losing weight and less than 100 grams (3½ Ounces) per day for the purposes of maintaining your biological optimum weight (BOW).