Okay, good morning again. The story will start with this observation. When we look at the musculoskeletal evolution with aging, there are two processes. On the left-hand side, the loss of muscle mass, and on the right-hand side, the loss of bone mineral density taken as a reflection of the bone mass. But when you look at some function, strength and power is decreasing with a higher magnitude as compared with the mass regarding the muscle. And when you look at the bone strength here, calculated by Finite Lemma's analysis, the decrease is a higher magnitude as well. And this could be related to some component of bone strength which are not captured by the measurement of bone mineral density, which remains for the diagnosis of a surface. And when you look at the bone, it's a bank coming from Switzerland that I cannot avoid to take this comparison. And it's a bank with a portfolio in which you have the mass but several structural component allowing the bone to be good. And then you have an income which is bone accrual and you have some expenses and this is bone loss. And what we are rapidly discussing today is how the protein intake, particularly those of dairy origin, could affect both the accrual and the loss. First of all, the accrual. And here we have some mechanism. We know that the gross hormone IGF-1 system is affecting not only the bone, but the muscle as well. And we know that the dietary proteins could influence the synthesis of IGF-1 not only at the liver level but probably also at the peripheral parenchymes and particular bone. And here we have in addition some specificity. We know that the synthesis of IGF-1 is related to some specific amino acid. The aromatic one, tryptophan, phenylalanine, whereas the branch one like leucine is directly affecting another muscle enzyme which is related to muscle protein synthesis. And then the IGF-1 indirectly is stimulating the synthesis of vitamin D active vitamin E metabolites ensuring enough calcium and phosphate to mineralize the newly deposited bone. And then they also data showing that the kidney is responsive to IGF-1 with an increase in the renal tubular absorption of phosphate. But as you know, the gross is mostly genetically determined and we are following a track which starts probably even before birth. But the effect of protein in particular nutrition in general is probably playing a role even before the conception or at least during the pregnancy. And there are a few examples indicating that what the mother is eating during the pregnancy or drinking in terms of dairy products is affecting the bone status even eight to nine years after the birth. Here are two examples, one from India showing that milk intake during pregnancy is leading to better bone when the child is eight to nine years of age. And the same is true when there is some evaluation of the so-called prudent diet in which yogurt and cheese are included. But it seems that the dairy product intake even before the conception could have an effect on the bone status of the child allowing the child to take a better track than the one which would be just genetically determined. Then if we look at the relationship between the spontaneous protein intake and the yearly growth, the yearly accumulation of bone mineral content at the lumbar spine level, if you take a population of adolescent between the age of eight and 18 on the right hand side, there is no association. But suggesting maybe some window opportunity, if you look at the left hand side and specifically to the children before puberty, in this case, there is a positive relationship. The higher the protein intake, the higher the increase in bone mineral content, and this remains after adjustment for the calcium intake indicating that probably we are here facing a specific effect on the growth of the bone. But you will say these are association studies. What about intervention studies? And actually we do not have some intervention studies specifically with proteins, but we have a large variety of different trials with dairy products and particular milk. And this is at least probably incomplete, but believe me, all of these data are positive. Milk, yogurt, cheese associated with a higher bone growth has evaluated with bone mineral density or even evaluated looking at the size of the bone or the cortical area. So it seems that there's some positive association. And conversely, there are a few examples that those kids avoiding dairy products are at higher risk of fracture. One study in New Zealand, and probably the kids avoiding dairy products represent between 17 and 20% of the children in general, and those kids have a higher risk of fracture as compared with those taking regularly some dairy products. And this has been confirmed in Poland, the second example I'm giving, and particularly in the girls, those with a milk-free diet have a 4.6 higher risk of having a fracture during the childhood at adolescence. So this was for the kids, and since we have to be a bit fast, now I'm skipping the middle part of the life to go through the elderly. And you see here some observational study with a measurement of bone marrow density at the proximal level of a four-year period in normal elderly people with a normal diet. And when this diet is distributed to quartiles according to the protein intake, you see that both in men and in women, those with a lower protein intake, Q1, as suggested before by the devolve, have a higher loss of bone as compared with those in the Q4, those with a higher protein intake. But I like to emphasize these are not extreme, those are normal people in the frame of the Framingen study, and they are not too many extreme in terms of protein intake. Then the question I was raising before, before it's bone marrow density, but as we said, this does not capture all the component of bone strength. So the next question was, is there some relationship between protein intake and specifically the milk or dairy products? And even in this cross-sectional study it was possible to record the yogurt intake which represented approximately 5% of the total protein intake. And you see here a few data at the distal tibia. These are positive association for total density, cortical density, cortical area, cortical thickness. Inverse relationship with cortical porosity, trabecular number, tear space, trabecular spacing, the space between the trabeculae, and here we have some inverse relationship. And those data in white with a star, those are the correlation which were positive, significantly, statistically significant when the yogurt was related to the bone microstructure in this very homogeneous population of 68 years or women. Now, this association, what about the intervention study? And here too we have a large series of different trials looking at the effect of dairy products, milk, cheese, yogurt, and you see here, to make the story short, all are positive, there is a decrease in bone turnover, there is a decrease of PTH with a protein intervention, and in two or three trials, there are some decrease in the loss of bone mass occurring with age. So all are more or less positive, and once again, in white, these are illustrated in the topic of today, the intervention was comprising some soft cheese or fermented cheese and yogurt as well, confirming that even if the level of significance is still to be improved, there are some suggestions from randomized controlled trials that it's possible to see a positive effect of dairy products and yogurt on the bone health in the elderly people. But then, most of these trials were coming from Europe and some of Canada, and you know that from one country to the other, the content in protein and calcium depends on the country. In the upper part of the slide, you see the yogurt content here in the US as provided by USDA National Nutrient Database, and you see that to have a yogurt probably partable with a good consistency, there's some addition of milk powder, and this could account for an increase nearly 50% in terms of calcium, 50% in terms of protein. Whereas in those trials in the lower part of the slide with yogurt coming from some French factories, in this case, this is plain milk and this nearly no enrichment. So from one country to the other, the interpretation of the data relating bone in response to dairy products in particular yogurt should be considered and taken into consideration. Then what about after the fracture? And we know that the patient with a hip fracture is particularly caught in deficient. The record was approximately 0.4 gram per kilogram of body weight. The RDA as mentioned by the previous speaker, point A. Probably in the elderly, what is recommended is one to 1.2. And here just by giving 20 grams of casein derivatives to these patients after the hip fracture over six months period, it was possible to prevent by 50% the decrease in bone mineral density at the contralateral side as compared with the fracture. And then if you look at what's the term of mechanism, we are coming back to the story of IGF-1 and here in two models of elderly patient with a high probability of protein deficiency. On the left hand side, there's a frail elderly in the hospital, the geriatric hospital. They are very old. The oldest patient in this trial was 105 years old. And on the right hand side, the patient with a hip fracture, comparing the contral, those receiving nothing, you see that it's possible already by one week, two weeks, three weeks to see an increase in term of IGF-1 in those patients receiving some 20 grams of a mixture of whey protein and essential amino acid. And finally, I will not review all the story about the muscle, but since the connection to lead to a fracture is a fall muscle weakness and the supposes bone strength degradation, you see here, one of the trial we'll just refer to before on the left hand side, a randomized contral trial in the frail elderly, looking at the effect of milk protein on a composite evaluation of muscle function, which is the SPPB, looking at the strengths, the gait speed and the balance. And you see there was a significant increase in those patients receiving the milk protein concentrate. And on the right hand side, looking at one of the component of the fracture risk, the falls, it was possible to demonstrate in this trial that milk protein plus a little bit vitamin D obviously and some counseling, this was associated with a lower risk of falling. So altogether, better bone, less bone loss and less falls, you could expect some reduction in the risk of fracture, but at the present time, we have no investigation, we have no strong data indicating that in a randomized contral trial, some dairy products or even yogurt-derived protein associated with this fracture. So in conclusion, based on what you have seen before, despite the fact we have no systematic review, we have no meta-analyzer on the topic, in this last issue of the European guidance in terms of management of osteoporosis, we took the step to say, well, we have some recommendation in terms of calcium, vitamin D and proteins, but maybe it's so difficult to achieve this recommendation, maybe we should recommend the use of the 45 fermented dairy products to help to have enough protein, enough calcium and enough vitamin D and despite the limitation I was referring to before, it's written, it's published last year in an issue of osteoporosis international, so maybe the use of fermented dairy products to allow the elderly patient to have enough calcium, vitamin D and protein should be considered as well. Thank you very much.


What is up everyone? I'm Zesty Mike, and today we're going to be covering how to make your content searchable. One of the best ways to get your videos seen is by growing organically, and one of the best ways to do this is to have your video show up in the search results. There are a lot of different methods that actually go into making your video show up in the search results, but today I'm going to go over a really simple method to make you guys show up on the front page of the search results. Earlier I uploaded a video of among the sleep, and within a half hour you could search among the sleep and you would see me on the front page of that search results. If you look through the front page you'll see PewDiePie, Markiplier, a few other popular YouTubers, and then little me. Now if you give it a day or so it's going to get pushed down a little bit, but the fact that it's on the front page will help you get a little boost in views and who's complaining about being on the front page of the search results. So if you want to keep it on the front page there's a lot more work that has to go into it, but the fact that you can actually get it on there right as soon as you upload is pretty cool. So in order to get your video on the front page you have to follow these four simple steps. But first, our zesty pick. Today we're featuring Incognito Cinema Warriors XP. This show got its start as a direct tribute to a TV saga Mystery Science Theater 3000. Check him out by clicking anywhere on the screen during this montage. As always guys, the links will be in the description below. Check him out and show him some love because everybody loves love. I know I love love and you love love so why wouldn't you want to give them some love, right? So anyways, how to get your videos on the front page. Step one, pick something that can be found. You want to be on the front page for Minecraft or Call of Duty? Good luck. But if you want to get there for a game that just came out a month ago, it's going to be easy. Now keep in mind, I'm not saying you can't do this with Minecraft or Call of Duty, but if you were, make sure you spotlight something like a mod or a new map or something that is new to the game so that way you can actually find something that hasn't been completely torn up in competition. Step two, make sure the first words in your title are your search phrase that you're wanting to hit front page with. For instance, my among the sleep was among the sleep. After you place your search phrase then you can put whatever you please. Step three, make the first words of your description, whatever your search phrase is going to be. For instance, for among the sleep, it was among the sleep. And finally, step four, your tags. Can you guess what you do? You can't? Well, your first tag is going to be your search phrase. For instance, my first tag for among the sleep was among the sleep. Then when you publish your video, chances are your video is going to be pushed to the front page and you'll have a chance of it actually being seen. So props to you! Since I launched my game channel in July, I've only had three videos that did not show up on the front page after I published them. And they were minecraft. But anyways guys, that's it for this video. Hope you all were able to take something away from this. Comment down below telling me what you'd like to learn next week. Check out Brittany and I's channels in the description below and we will see you next Friday. That's it! What is up everybody? My name is Zesty Mike and today I'm here to launch a new show. I am taking a new twist on it and I am playing Slender's Woods in the middle of the forest. Don't do it! Got her, got her.


The voices of hope and caring were heard at the landmark nursing home in Elkhorn City Tuesday night. The Pikeville Rotary Club was on a mission to spread Christmas joy by visiting Pott County nursing homes, delivering gifts and good tidings by singing Christmas carols for the residents who have been bearing the brunt of this COVID-19 pandemic. We got together in three weeks time all these guys made phone calls and got the donations and we've probably raised over $12,000 in three weeks just to make this happen for these residents. So coming out and giving these gifts to them and just seeing the smile on their faces when we can sing a small simple Christmas carol to them and it's just made it all worthwhile. It's been a huge effort but I think I think we gave the blessing that we wanted to give. Just to reiterate just how great our community has been, how great the Pikeville Rotary Club has been with Eva's idea and the snowball reaction that we've got has been overwhelming. But just coming here even though we don't get to see the joy they get from these packages, walking around singing to them, seeing them sing along, smile and wave, blow kisses, it's worth it. It's going to be a great Christmas. Even with the temperatures dipping around 30 degrees, members of the Pikeville Rotary Club said that donating to such a great cause kept them warm throughout the frigid night.  You don't think about anything else. It really nothing else kind of everything kind of fades away and how rough 2020 has been on everybody and especially these folks due to the COVID-19 and the shutdowns and the sickness and you know families can't be here and some of them don't have family to come anyway so it's just it's heartwarming. It's a blessing and I'll never forget it. This project was especially touching for Stewart as she wanted to help out the residents while honoring her dad. I think everybody had gotten a blessing out of this event in some way or another whether it was donating in memory of a family member or if it was just just knowing that these nursing home residents needs a needs a little pick me up right now you know and how important that is and just sharing the blessings of Christmas and what our savior has done for us. The Rotary Club will be visiting signature healthcare nursing home in Pikeville December 16th around 2 p.m. and then stopping by part view nursing home later in the evening to spread love and joy to their residents. Yeah I mean we've been put on this earth to be servants and the Pikeville Rotary Club does a fantastic job of serving the community and it's just it's been fantastic just being a part of it and I invite anybody who wants to be a part of this in the field is to come on out and join us tomorrow. Reporting for mountaintop news, I'm Jeremy Justice.


I just want to be as invisible as possible while being there to support their excitement and their learning together. But I like it because you're able to make fun stuff and be creative. I watch the videos to figure out how to do stuff and then sometimes the quizzes are kind of like I don't know what to do. So I just wait until we get to class because then we go over it. I can follow their progress. The students walk in the door with questions or they walk in the door with something they're proud of or they figure it out or they've accomplished. It allows the kids to work at their own pace. Some kids are very advanced and others are at the very beginning. So it gives a platform for them to move. When I looked at other people's stuff it was sort of an inspiration to keep going and work harder on the different things because they were all so good. So that same thing happened with Scratch. They would walk in the door saying, I made a song. You want to hear it? And they play the song. They're on their own exploring, designing, creating, which is the highest of the pyramid of where we want kids to be. It's at the top. We want kids designing and being interested in following their passion.


So I finally got my hands on some Shilajit which is supposedly one of the most hyped natural supplements in all of the natural supplement kind of space. I have several powerhouse supplements that I absolutely love and a lot of people will compare. Shilajit, two things like warmest, the monatomic gold and things like that and apparently Shilajit from my understanding is just kind of like a dark resin that occurs when the plant dies. It's supposed to contain tons of vitamins and minerals similar to like kind of like a rare mineral elixir or something that contains a lot of rare minerals that we don't usually see. Like I said there's several people on Instagram that I follow who you know they just pretty much shine a flashlight on everything that is kind of going on with synthetic things in our stores and our foods just everything. They really just put everything on blast and almost all of the natural influencers I've seen promote this Shilajit. So the kind of Shilajit I got comes in this pack. It comes in a language that I don't understand and when I was looking on the Cosmic Neutropics website apparently they only had like four in stock. So if you are interested in trying the brand that I tried it may not be in stock maybe they restocked I'm not too sure but I was able to find this same exact brand on other sites as well. So if you can't find it on Cosmic Neutropics you should be able to find it on other sites which is kind of rare for Cosmic Neutropics because usually they contain certain ingredients that you can only find on their website. As far as the effects on this I pretty much canceled most of my other powerhouse supplements when I tried this one to see you know how much of a benefit I got did I feel like it was replacing some of the benefits I got on my other supplements like Colostrum or Ormus. Did I feel like it was exceeding Colostrum or Ormus benefits in certain ways. I think you're supposed to take like one or two a day it's not very much I would say it's probably less than four a day and I would kind of heavy dose this stuff. I tried it one pill I would say my go to was probably two to three pills but there was times where but there was times where I would take lots of pills like four or five just to see if I felt like any sort of energy boost or clarity in my skin or any other health benefits and to be honest guys notice some benefits it felt like I was taking a very very good supplement if I had some I would probably keep taking indefinitely I would recommend that almost everybody try it if they're looking for some sort of a rare mineral elixir because that's what it is I felt like I got a lot of little benefits but nothing really specific there was nothing to where it was like you know I had an incredible brain boost I had incredible energy yeah I felt like my skin was better but it wasn't like the best that I've ever seen from a supplement my vitality was pretty good but again it wasn't the best that I've ever seen from a supplement so I don't know if it was this version of Shilajit that typically if I was going to get some I'd rather just get like a big glob of it and then just kind of take my dose from there this Shilajit is hard pressed so it is just like hard pressed resin pills essentially and they are pretty sticky like if you put about four or five of them in your hand and you try to put them in your mouth like some of them will probably stick to your hand and some people were complaining that they taste really bad and that's kind of true but they're very small and if you could just get them down and swallow them get some water that's what she said everything should be good and again the problem is that they're sticky so they'll stick to your hand and then you kind of maybe you have to like you know use your tooth to get it off your hand now you're tasting it more maybe it'll stick to your tongue and things like that it doesn't have the best taste but knowing that it's going to be good for you I don't really mind the bad taste so my experience with Shilajit is that I actually got some really good effects I don't know if there's other brands that are better than this a lot of those natural people on Instagram that I was talking about they promote a certain kind of Shilajit that's supposed to be the only one that's clinically tested are like the best so maybe there's a better version out there I'm not too sure but I found that I had really good results on Shilajit just nothing really mind blowing or it didn't really fix a certain issue so much that I would have to recommend it for somebody having that issue or make me want to take it every day because it covers a specific issue it was just an overall really good blanket supplements and I really enjoyed it it just wasn't it wasn't the highest best thing I've ever come across I would recommend Oramus or Zealight or Colossum over this but I found it to be a very good supplement I liked it nonetheless have you guys tried Shilajit what's your kind of go-to powerhouse supplement I'll be very interested to see down below having a great day out here hopefully having a great day at home see you all in the next video peace


Do you ever feel like nothing is happening when you pray? The situation isn't changing? The sin issue seems as strong as ever? The character flaws stubbornly refuse to go. The internal battles keep their intensity. What should you do in times like this? Keep praying. It is impossible to accomplish nothing in prayer. For every moment you are praying, you are changing. For every moment you are praying, something is happening. Whether you feel it or not, whether you believe it or not, whether you see it or not, something is happening. As we saw with Daniel, there is heavenly activity whenever we pray. Like a seed in the ground, sometimes just takes time to show its leaves. Will you make a commitment of faith to continue to pray despite what you see?


Tetrodotoxin, TTX, a powerful sodium channel inhibitor, is a natural toxin found in certain species of marine animals such as pufferfish. It can cause severe illness or death if consumed by humans and has recently been detected in other areas of the world including the Pacific and Mediterranean. Despite its lethality, there is currently no known antidote for TTX. This article was authored by Vaishali Bain, Mary Lahain, Madhura Madhikshit and others.


Hello, this is David Diger Hernandez, and you're watching Spirit Church here on the Encounter TV Network. I'm going to minister a word right now that's going to challenge your heart. And I want you to be open and say to the Lord, search me, oh God, as we explore these truths. This is important now, because now more than ever we need to be spiritually prepared and we must get rid of every root of bitterness. But first, Stephen Mockezuma is here with me. He's going to lead you in some very anointed worship. And then we're getting right into this message. The thing about bitterness is people who are, be it some interaction that caused them to feel pain, or be it some rejection that they felt from someone they loved. Bitterness can find its way into the heart through many different things. And again, I want to emphasize this, people who are bitter are bitter. I'm not saying that to scare you. I'm not saying that everybody's bitter and they just don't know it. I'm simply saying that I think somewhere deep inside the people who are holding unforgiveness know that they're holding unforgiveness. But the deception of the flesh keeps them from acknowledging this truth and working to get rid of this deeply rooted darkness. So as I said, this can occur in our everyday interaction. Maybe someone in the church hurt you and you no longer attend church. Maybe someone in your family made a comment that you took a certain way and you've disconnected from your family.   Or maybe they didn't come through for you in the way that you thought they should have come through for you. Regardless of how bitterness got in, bitterness will corrupt you.  And so I want to take a look at the scripture here right now. And I want to show you some simple truths regarding bitterness. Number one, bitterness is a root. Hebrews chapter 12 verse 15 says, look after each other so that none of you fails to receive the grace of God.  Again, that's Hebrews chapter 12 verse 15. Bitterness is called a root because bitterness, once it gets in, begins to produce all kinds of fruits of sin. Bitterness produces anger. Bitterness produces rage. Bitterness produces mindsets that isolate us. And I'll tell you this, once that root has set in, that root begins to corrupt and choke the life out of everything around it. Maybe you felt your spiritual strength waning. Perhaps you feel isolated, disconnected, in a darker place than you've ever been before. Maybe you might feel justified in being offended with an individual or justified in the fact that you've left a church.  But then this is why we must search our hearts, isn't it? This is why we must consider each situation for what it is. And we must be open to the idea that maybe there might be some root of bitterness in us and we cannot become defensive. We cannot become defensive because as soon as we become defensive, any truth that comes to us, we reject immediately because we don't want to deal with the issue. Now, the other day, if I'm being honest with you, I'm not much of a cook. I can't cook anything. My wife tries to teach me. We have nights where I'll be in the kitchen and she'll try to teach me. It's not one of my spiritual gifts. And no, it's not a spiritual gift. I'm just joking. But I must be honest with you. Don't ask me how, but I burned my hand making oatmeal. And I remember when I burned my hand, there was this certain part of my hand that was very, very, very sensitive. I didn't even realize how badly I burned myself until someone went to shake my hand. And when they shook my hand, I felt the pain.  I didn't realize I was burned that bad until someone tried to shake my hand. Many of us are like this spiritually. We don't realize how hurt we are until someone tries to get close again. We don't realize how hurt we are until we're challenged to reconnect. We don't realize how hurt we are until we're challenged to forgive. And then when someone touches upon that area of pain, the first reaction, pull back. Don't touch me. Get away. That's why bitterness produces defensiveness. And if you are defensive, lower that defense, I don't want to be insensitive because I know there's someone watching me who has every right to be angry, every right to be hurt, every right to never want to talk to another human being again. I understand that. But may the Holy Spirit rescue you from that isolation. May the Holy Spirit bring you to the place to recognize that you are strong enough to face what you need to face. Often when we don't confront something, it can never be healed. When we are defensive, we prevent our own healing. And again, I emphasize to you this is why we must lower our defenses.  And I want to make this clear. It's time now to lower the defense. I know, I know, I know. It's a scary thing. I know it can cause you to be reminded of the times you've been hurt. But I want to challenge you today to break out of this prison now. You've been a prisoner long enough. And it's time to come out of bitterness and step into the love of the Holy Spirit. So number one, bitterness is a root. Remember, it produces all kinds of darkness in our lives. Number two, bitterness and anger are partners. Anger is a manifestation of bitterness, but that doesn't mean all anger is rooted in bitterness. Ephesians chapter four, verse 31 says, get rid of all bitterness, rage, anger, harsh words and slander, as well as all types of evil behavior. Anger is often an attempt to protect yourself from being hurt again. And by demonstrating those acts of anger, you are doing things that you know push people away because you do not want to be approached because you do not want to be hurt. Get rid of all bitterness, rage, anger, harsh words, harsh words, harsh words.  Slander is a manifestation of bitterness. You know when you're hurt, you want everyone to know the story. You want everyone to believe that the one who hurts you is bad. You know it's bitterness when you can't just deal with it personally.  You want everybody to be angry with the person with whom you have issues, wanting them to take sides, hoping that they'll be loyal to you, whispering about these people. That's an act of bitterness. So number one, bitterness is a root. Number two, bitterness and anger are partners. Number three, bitterness pollutes your spiritual life. James chapter three verses seven through eleven say, people contain all kinds of animals, birds, reptiles and fish, but no one contain the tongue. It is restless and evil, full of deadly poison. Sometimes it praises our Lord and Father, and sometimes it curses those who have been made in the image of God. And so blessing and cursing come pouring out of the same mouth. Surely, my brothers and sisters, this is not right. Does a spring of water bubble out with both fresh water and bitter water? Does a fig tree produce olives or a grapevine produce figs? No. And you can't draw fresh water from a salty spring. Again, that's James chapter three verses seven through eleven. Bitterness wants to hang on to the issue, won't let it go. And bitterness doesn't want to believe anything good about the person who offended them. Now, I understand, as I said earlier, that there are instances where you have every right to be bitter. And I'm going to show you how to deal with that in a moment, too. But more often than not, bitterness comes about not because of an experience, but because of your interpretation of an experience.  And this is how bitterness can become detrimental.  I'll give you an example. And this is a trivial example. And I'm by no means trying to trivialize what you might be facing. But you need to hear this. This is just an example of how bitterness works. Situations may vary and situations may often be more serious than what I'm about to say. But imagine that somebody who grew up facing rejection their whole life comes to church. And as they're walking into the church, an individual doesn't shake their hand or greet them properly. Now, any other individual in that situation would say, oh, okay, maybe they're having a bad day, or oh, well, if that's how they want to be, that's how they want to be, that's on them. But an individual who's suffered rejection after rejection after rejection is going to face that situation with a much different perspective. Because they've been hurt by rejection so often, they now have a lens through which they see everything. And when that individual doesn't greet them properly, or doesn't shake their hand properly, or isn't projecting a kind tone, then that person is going to take it as this person hates me. This person's mean. I don't like this individual. And what happens from that point on is they make an initial judgment. You know that people who make judgments based upon first impressions usually have an issue with bitterness. In other words, if their first impression of you is that they don't like you, and that's it, that you're stuck in that category of people they don't like, that's a bitterness issue. That's because of past hurt. That's because they've grown to have that defense because of something they faced in the past. Now, they keep that filter on. So no matter what anybody does, now that filter is there. Now, now watch this, that same individual in that church. And I'm not talking about anyone in particular, which is why I'm using a trivial example. Now, say for example, after having that encounter, that hurt is agitated, that soul wound is agitated. Now, it's no longer that person, it's this church. And then it stops being that church, and it goes to being this pastor, or that group, or all Christians, and it begins to form our perspective.  And no matter what is actually happening, you will always interpret that situation as something that's against you. That's why I say that when we have these experiences, they cause us to carry these hurts. Now, your experience is not always the issue. It's often how you interpret these experiences. And then what happens is you begin to build a case against people. Everything they do now is judged more harshly than anything else anyone else does. And then that piles on and that makes that lens and that judgment much more harsh. And then no matter what they do, even when they begin to do kind things for you, even when they reach out to you, even when they do something that's loving, it doesn't matter because all things that you see in them are now seen through that lens. And no matter what they do or say, it's going to be twisted against them. It's going to be twisted in a way where it makes them look negative because bitterness tries to hang on, it pollutes your spiritual life. It chokes out your joy. It chokes out your peace. It chokes out your love. It takes away your gentleness. And now what begins to happen is as that bitterness begins to grow, that lens becomes more powerful and everything becomes interpreted through that lens. Remember again, it's not your experience that causes bitterness. It's your interpretation of the experience as well as what you choose to do with the experience. And yes, there are instances, please hear me very clearly, there are instances where people have done things to hurt you. Maybe a spiritual leader hurt you. Maybe a friend hurt you. Maybe a family member hurt you. And it's so easy at that point to just give up, call it quits. But we have to learn to take this lens off. Number four, bitterness disrupts your friendships. Proverbs chapter 17 verse 9 says, love prospers when a fault is forgiven, but dwelling on it separates close friends. It can destroy your friendships, which brings further isolation, which agitates the wound, which makes that lens more powerful.  When that bitterness is allowed into your heart, you see, as I said, through a lens. When you see through that lens, now you develop anger to protect yourself. And when you develop that anger to protect yourself, watch this now, it goes from just that defensiveness to now an attack.  So instead of just protecting yourself from it through defensiveness, instead of just isolating yourself through anger, now you're attacking through accusation. You see, when it comes to our own mistakes, we demand mercy. When it comes to the mistakes of others, we demand revenge. When somebody hurts you like that, you want them to fill the pain and the guilt of that mistake, and you never want to take it off of them. Because here's the truth. Somewhere deep in the soul, you believe by keeping them under guilt, you're keeping them under control, and by keeping them under control, you prevent them from ever hurting you again. So now it goes from that defensiveness to the anger that brings isolation to the attack, and then the guilt that you want to hold over them, because now you control your world around you with guilt. And you cause others to be very careful. And if people have to walk around you like they're on eggshells, everything's very sensitive, they're afraid of what they might say around you, there's an issue there. But see, you've created that environment around you because of the bitterness. Now, number five, and this is the final point on bitterness, and I want to show you what the Bible says about getting free. Number five, bitterness disrupts your relationship with God. Mark chapter 11 verse 25 says, but when you are praying, first forgive anyone you are holding a grudge against, so that your Father in heaven will forgive your sins too. Forgiveness is a river.  And the forgiveness of God can no longer flow through you, and it becomes a reservoir which becomes polluted. A river remains fresh because it's constantly flowing. But when you stop that river of God's forgiveness in your life, because you're not releasing it the same way you're receiving it, it becomes backed up, it becomes static water, it does not move, and that static water becomes polluted. Let the river flow through you, receive forgiveness from God, and release forgiveness to your loved ones.  Obviously, there are some unhealthy people with which we are to disconnect, but I'm talking about the believer who is stuck in isolation or even in anger. Maybe you are connected to people, but you've all kind of gathered around and you have your little angry group and you're all very bitter with everyone else. That's dangerous too. If you're united with them in bitterness, those relationships too will eventually become bitter. Now, I want to talk to you about getting free, the cure for this bitterness. Ephesians chapter 4 verse 32. Instead, be kind to each other, tender-hearted, forgiving one another just as God through Christ has forgiven you. Now, how does God forgive me? That's Ephesians chapter 4 verse 32. How does God forgive me? God forgives me again and again and again and again. Now, I want to emphasize once more that if someone is intentionally taking advantage of you, that's a different story. But if someone has an issue in their own heart and they're working through it, or someone has a hurt themselves or bitterness themselves, obviously you want to help them work through that. But we ought to forgive others as God has forgiven us through Christ. To Colossians chapter 3 verse 13, I love this verse, make allowance for each other's faults. An allowance is something you do beforehand. Make allowance for each other's faults and forgive anyone who offends you. Even the word forgive, before anything happens, give them that grace. Before anything happens, before, give them the grace. Forgiveness. It's forbearance. In other words, it takes place before. Forgiveness is not something that occurs after someone has offended me. Forgiveness is my state of being. Forgiveness is not something that happens after someone has wronged me. Forgiveness is a predisposition. It's a condition of the heart so that when offense does come, I've already given that allowance. They already have something there. People often talk about overdraft fees from their bank account. It's because there wasn't enough in the account to cover the balance. We ought to make allowance for each other's faults. In other words, carry enough in the relationship account to cover the balance of any withdrawal they might make through an offense. If I have enough in that account, then they can make some withdrawal. My friends have some good deposits made. When they offend me or hurt me, I say, don't worry, they have enough in the account to cover that. How much should we put in that account? Well, the Bible says this in Matthew chapter 18 verses 21 through 22, then Peter came to him and asked, Lord, how often should I forgive someone who sins against me seven times? No, not seven times, Jesus replied, but 70 times seven. And he's not just talking about in general. He was talking about in any given day, 70 times seven. So if they offend me, I forgive them 70 times seven even in one day. The same way Christ forgives me, I ought to forgive others. Now I want to finish reading Colossians 3.13 just real quickly, where it says make allowance for each other's faults and forgive anyone who offends you. Remember, here we go, this is key. Remember the Lord forgave you, so you must forgive others. You absolutely must. Bitterness seeks revenge. Forgiveness seeks reconciliation. Bitterness seeks to prove a point. In other words, I'm not going to forgive them until they get what they did. I'm not going to forgive them until they acknowledge, my philosophy is this, we need to forgive faster than they can apologize. When Jesus was being crucified, what did he say? Father, forgive them for they know not what they do. He didn't say, I'll pray that later because right now they're sinning against me. Right now they're crucifying me, so I'll wait until they come to me and apologize. And then I'll, no, no, what did he say? Father, forgive them now for they know not what they do. Forgive them now even before they ask for forgiveness. Now, I'm not making any implications on the salvation theology. Of course, we know that repentance is a part of forgiveness, but as it goes with one another, we are to have this forbearance. Forgive faster than they can apologize. You're stronger than you think you are. You can forgive. Bitterness is a prison. It's time to come out of that prison. So I'm going to pray with you right now, and I'm going to ask the Lord to help you to release, not wait for the apology, not wait for them to understand what they did wrong to you, not wait for them to pay for their mistakes. This is, this is not the biblical way. When we forgive one another in the church, we're just to cover each other. Love covers a multitude of sins. Christ is the advocate. Satan is the accuser. Don't do his job for him. Don't do the job of the accuser. Don't accuse instead forgive, forgive, forgive, forgive. Now believer, it's time to reconnect. Maybe you've disconnected from people because you've had disagreements or because you didn't see eye to eye on something or maybe you've had disagreements because of maybe a mistake they made. We need each other in the body of Christ and I know it's difficult, but it's time to forgive and be reckoned so. So I want you to pray this prayer. Say, Father, say it with me much in life right now. I want you to say, Father, help me to forgive. I want you to say their name after I say forgive. Say, Father, help me to forgive and then say their name. Lord, we pray you give them the grace. Release them from that prison. In the name of Jesus. I want you to say it because you believe. Say amen. Look, someone said, someone might say, well, wait, you're not going to pray any longer than that. Look, the Holy Spirit can do more in one second than you and I can do in hours and hours of striving. And I believe this forgiveness is a decision. It's not a feeling, it's a decision. It's a decision to act as if that offense never took place. And you may, you may still feel something in your heart, but God will heal that as you choose to forgive. Pray for the one who hurts you. Love those who come against you. That is it for the lesson. I want to welcome now the new members of Spirit Church. There you are up on the screen. We love you. We are praying for you. I always say that because I always mean it. If you like information on how you can join the Spirit family, now almost 15,000 members strong. Spirit Church is almost 15,000 members from all around the world. Go to DavidHernandezMinisteries.com Spirit Church is 100% free to join, go and join the Spirit family today. And now to your comments, these comments are from last week's teaching, Angels, Heavenly Beings. Now that was quite an interesting teaching. I had a lot of fun teaching it. I talked about the different classes of angels. I talked about even a little bit concerning the origin of fallen angels and what exactly happened there in the heavenly realm when those angels were cast down.  Go and check it out. And while you're at it, be sure to subscribe. If you're watching here on the EncounterTV YouTube channel, click the subscribe button and don't forget to click that notification bell. And if you possibly and you want me to possibly read your comments on next week's edition of Spirit Church, go ahead and leave a comment in the comment section right now. Here are the comments again from last week's teaching, Angels, Heavenly Beings. Priya Scott writes, Stephen's voice is very anointed. Every time I listen to his voice during worship, I feel the Holy Spirit. You know, I've often heard people say that Stephen sounds like what they imagine a seraphim would sound like. If you want to know what a seraphim is, make sure you watch this teaching. Build up comments. Amen. Love the e-courses. I wish you, your team and family all the best of luck. Well, they're talking about the new HolySpiritSchool.com, 100% free Bible education program. You can actually begin taking the course right now by going to HolySpiritSchool.com. Jesus Flame comments, That man angel disappeared. That's very mysterious and exciting at the same time. Today, I've signed up for HolySpiritSchool. Jesus Flame is talking about a story I told about what I think was actually my encounter with an angelic being. Again, that's on last week's teaching.  I really had struggles with putting my spiritual life together. I recently joined and since then, I have realized there are no other places I want to be than in the presence of Jesus. After a few days of joining and going through most of your videos, my life has changed in a way I can't even explain. Everything about your channel feels like home. I am already addicted to the channel and I am hoping to catch up with all the videos that were posted before I joined. May God continue blessing you with more wisdom. You are love. Well, thank you, Chunga, for writing into us. And this is just one example of lives that are being impacted from all around the world. We're talking nations of the world are being changed.  You know, there's a saying that goes, you can give without loving, but you can't love without giving. When you support this ministry, it's as if you're taking your resources and giving it to Jesus himself. I had one of our ministry partners tell me today, you know why I give to your ministry? They said, I give to your ministry because it's as if I'm giving to Jesus himself. They said, I'm giving to Jesus through your ministry. And that really is what you're doing. When you give to the work of the gospel, you're doing it unto the Lord. Now, our ministry doesn't charge for videos. Our ministry doesn't charge for the Holy Spirit School. Our ministry doesn't charge for the events. All of it is given away for free. Freely, we've received, so freely we give. So how do we pay for it all? We pay for it with the support of our monthly ministry partners like you and one time givers. So I'm going to challenge you today. Sign up right now to become a partner for $10 a month at least. Now, if you partner with me for $10 or more a month, you're going to get access to a live video conference, a Zoom video conference on a monthly basis. That's with Stephen, myself. You're going to get 10% off all ministry apparel. You're going to get event seat reservations at all ministry events. By the way, all partners get that. You're going to get that exclusive monthly ministry email with updates just for our partners. And you're going to get a beautiful Dove lapel pin so that you can show your support of the gospel. If you give $30 or more a month, you're going to get all of that plus your selection of either carriers of the glory encountering the Holy Spirit in every book of the Bible or 25 truths about demons and spiritual warfare. I'll sign it and send it to you as an initiation gift. And if you partner for $100 or more a month, you're going to get all of that plus your discount will be doubled from 10% to 20% off all ministry apparel. It's your discount for the lifetime term of your partnership. And we're going to actually send you all three books and that will be our initiation gift to you. Of course, we know you give because you love Jesus, but I want you to know that we love you too. And that is how we honor you, our supporter. So go right now. Here's all I'm asking you to do. Just do this. If you've been blessed by the content, go to davidhernandezministries.com slash donate right now.  And if he speaks to you to partner for $30 a month, do it. If he tells you to give a one-time gift of any amount, do it. If everyone just does, as the Holy Spirit leads them, then by faith, we will meet every need of this ministry. And this ministry won't just keep going. It will keep growing. You're going to see stadiums filled. You're going to see millions more touched by the power of the Holy Spirit to the preaching of the gospel. You're going to see thousands more students educated to the Holy Spirit school. All of it is based on your support. Think about it like a Netflix or Hulu subscription. But if you want to support the kingdom, then now is the time to do it. Become a partner with us. Let this be your subscription. You get all the content for free anyway, but your subscription doesn't just bless you, it blesses other believers from all around the world. Go right now, davidhernandezministries.com slash donate. And that is it for this edition of Spirit Church here on the EncounterTV network. 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Hello and welcome to the session. Let us solve the following question which says p and q are any two points lying on the sides dc and ad respectively of a parallelogram a, b, c, d. Show that area of a, p, b is equal to area of b, q, c. So, before solving this problem let us first learn a simple property which says if a triangle and a parallelogram are on the same base and between the same parallel lines area of triangle equal to the area of parallelogram. So, this is the key idea with the help of which we are going to solve the given problem. So, first let us solve this property. So, here we are given that the triangle and the parallelogram are on the same base and between the same parallel lines. So, let a, b, c, d be the parallelogram which is on the base dc and the triangle on the base dc we have and let the perpendicular distance between the parallel lines be equal to h and let this point be denoted by e. Now, as we know area of triangle is half base into height. So, here the area of triangle d, e, c will be half into basis dc and height is the perpendicular distance between the two parallel lines a, b and dc. So, this is equal to h and this is further equal to half into area of parallelogram a, b, c, d. Since area of a parallelogram is the base into corresponding altitude therefore, we have dc into h is equal to area of parallelogram and thus we have proved that area of triangle d, e, c is equal to half area of parallelogram a, b, c, d. Now, let us try to show that area of triangle a, p, b is equal to area of triangle b, q, c. So, first let us interpret the given question in the form of a figure. Here we are given two points p and q on the side dc and ad of a parallelogram a, b, c, d. So, the rough figure will be like this in which p and q are two points on the side dc and ad and we have to show that area of triangle b, q, c which is this triangle is equal to area of triangle a, b, p which is this triangle. Fine. Let us now start. First let us write down what we are given. So, we are given a parallelogram a, b, c, d in which points p and q lies on side dc and ad respectively and we have to show that area of triangle a, p, b is equal to area of triangle b, q, c. Now, since a, p, c, d is a parallelogram. So, this implies a, p is parallel to c, d and ad is parallel to b, c. Since opposite sides of a parallelogram are parallel. Now, from our key idea we can write that area of triangle a, p, b is equal to half area of parallelogram a, b, c, d. Since triangle a, p, b lies on the base a, b and is between the parallel lines a, b and c, d and also the parallelogram a, b, c, d is on the base a, b and between the same parallel lines. Therefore, by our key idea this implies that area of triangle is half area of parallelogram. So, let this be equation number one. Similarly, if we consider this side which is the base of triangle b, q, c we can say that area of triangle b, q, c is half area of the same parallelogram which is a, b, c, d. Now, from one and two, on comparing we find that right hand side of both the equations is same. So, this implies that left hand side is also same. That is area of triangle a, p, b is equal to area of triangle b, q, c. So, thus we have proved that area of triangle a, p, b is equal to area of triangle b, q, c. So, this completes the session. Take care and have a good day.


A young humpback whale put on dazzling show in front of downtown Seattle on Thursday morning, breaching several times, the humpback whales has been spotted for three days, swimming around Elliott Bay, which is the shore where Seattle is located. Local whale watching groups identified the whale as the calf of a female adult known as Smiley. It's not unusual for humpback whales to visit the waters off Seattle as they migrate. But it's known why the whale has visited for so many days in a row.


I thank all our party leaders for their thoughtful and moving contributions this afternoon. May I now ask members, our staff across Parliament, in fact, all who work across the parliamentary estate, if I may, including our visitors to the public gallery if you are able, to stand and to join together in observing a minute's silence? Thank you. I now intend to suspend proceedings until 2.40. I suspend proceedings.


Hey everybody, Dr. O here. Welcome back to my series called Real Talk About Loose Skin. I'm very glad you're here because I have a lot to say about this important topic. In part one of the series, we covered the causes of loose skin as well as the risk factors and lifestyle choices that make us more likely to have issues with excess loose skin after weight loss. But now it's time to fight back and see what we can do to minimize or eliminate it all together. So who will this video help? This is the picture that I keep in my wallet. Just my reminder that there's no going back. But the advice in this video will help you if you've already had loose skin. But it will be even more helpful if you're at the beginning of your weight loss journey. As they say, an ounce of prevention is worth a pound of cure. So the best way to get rid of loose skin is to never have had it in the first place. But this doesn't mean that loose skin can't get better over time. The loose skin that I do have is better now than it was a year ago, even though I've lost more weight. I've also heard from many people who see improvements in their skin over time, that being the key. But I also don't want to give you false hope. This process is a marathon. It is not a sprint. The only quick solution for loose skin is to have it surgically removed. And no condemnation, no problem with that on my end if that's something you want to end up doing. So we're going to look at autophagy and loose skin here in this video. So I want to answer the question, what is autophagy? So we're going to cover the relationship between autophagy and skin health. Then we'll ask the question, can autophagy reduce or remove loose skin? And I specifically say both, reduce and remove, because the things that we do that will decrease your loose skin while losing weight can also be used to get rid of it once you've lost the weight as well. And then we're going to look at ways to boost autophagy, including fasting. That'll be our primary focus, but then calorie restriction, ketogenic diets, exercise and quality sleep. So be sure to stick around to the end of the video. I know it's going to be a long one because there are lots of studies to talk about. But I will share how I use all of these different methods together to maximize autophagy and minimize loose skin. But before we dive in, I want to make it clear that there are no guarantees when it comes to loose skin. We talked about that in the first video. I will explain how autophagy can improve the health of your skin. I will then explain the key drivers of autophagy. But I can't tell you how each mechanism will specifically help deal with loose skin because we just don't know. I wish I could guarantee that autophagy is the answer to loose skin. I do think it plays a major role, but I never make a promise that I can't keep. But I do feel like we're following the evidence where it leads. All right, so what is autophagy? Let's start there. Autophagy, the word literally means self-eating. So autophagy is a cell recycling and renewal process that rejuvenates our cells and restores their functions. I do think it's one of the key benefits of fasting overall. This involves the cell breaking down and metabolizing broken and dysfunctional proteins and other structures that build up inside our cells over time. So here's my favorite analogy about autophagy. It's a wood-burning stove. So let's say you have a wood-burning stove like this one that you use to keep your home warm.  This is us when we always have access to food and calories, more food and more calories than we need. We're constantly getting these wood deliveries, and that's what we're going to be focusing on using. So autophagy levels are going to be pretty low if you're always in a fed state when there's resources all around. But what happens when we run out of wood? This is when our cells start looking around for other things to burn. We have big stacks of newspapers and pizza boxes that have been piling up. We've been meaning to recycle them, but we've been too busy burning wood three to six times a day. So now we go into recycle and repair mode. We use up the old and damaged cell parts for fuel, and our cells keep working while our house, right, our cells, become less cluttered. This is how lowering our fuel levels, using things like fasting, diet and exercise, increases autophagy and cleans up our old cells. Autophagy is the perfect remedy for cleaning up the cellular gunk and damaged proteins that are causing issues with collagen and elastin production that result in loose skin. Go back to part one if you need a refresher about what causes loose skin in the first place. Your skin's replaced about every 27 days, so the goal of autophagy is healthier skin cells over time. Healthier skin cells make healthier skin that naturally gets tighter and more elastic over time. There aren't any randomized controlled trials that show that autophagy limits loose skin, but all lines of evidence do point in that direction. Solid anecdotal evidence, like my own story, also indicates that autophagy can help those who have lost weight from needing skin removal surgery. Dr. Jason Fung, considered the godfather of intermittent fasting by many, is famous for saying that he has never needed to refer a patient for skin removal surgery, and he's had multiple patients that have lost 100 pounds or more. I don't know if that's true, but I sure hope it is, and I also hope that autophagy works that well for all of you. Let's look at the science behind autophagy and skin health, and then we'll focus on the best ways to boost it. So what does the science say? Autophagy in human skin fibroblasts impact of age. This study looked at what are called dermal fibroblasts, the cells that produce collagen and elastin, which is what you need for healthy, tight skin. This study showed that aging decreases autophagy in skin, but it also leaves us some room for hope, because if we can find ways to boost autophagy. So this study found that autophagy improves the function of these dermal fibroblasts, which means they're going to make healthier proteins that make healthier skin. Younger acting skin cells make tighter skin. So here's a quote, autophagy plays a crucial role in counteracting aging, and strategies aimed at its modulation should hold promise for the prevention of skin aging. So I love that term promise. Another one, autophagic control of skin aging. So this, as we age, this review showed us that autophagy activity will decrease and our dermal fibroblasts become less capable of producing collagen. And we know how important collagen is for skin health. So a quote here, recent experimental evidence suggests that autophagy is critically involved in skin homeostasis and skin aging is associated with and partially caused by defects of autophagy. So one more, age related disruption of autophagy and dermal fibroblasts modulates extracellular matrix components. So this study looked at what happens when you inhibit autophagy. So instead of trying to enhance it and seeing improvements, they're like, what happens if we inhibit it? And a lot of bad stuff happened. So inhibition of autophagy altered the fibroblast content of type one pro collagen, hyaluronic, and elastin, and causes a breakdown of collagen fibrils. So basically inhibiting autophagy creates an environment where loose, inflamed, damaged skin is the norm. Combine these three studies and we now have evidence that autophagy should lead to healthier, tighter skin. So then how do we boost autophagy? So if we know that autophagy is good for skin health, how do we actually boost it? Well, that's what we're going to be focusing on here the rest of the video. But notice I didn't say boost, right? Autophagy is not an on off switch. It is always occurring. It's also not always a good thing. So our goal should be to maximize autophagy at times to improve the health of our skin without taking anything to the extreme. So we want to dial up autophagy and then dial it back down if we want healthy skin over time. So what are the ways that we're going to look at to boost autophagy? We're going to look at fasting, calorie restriction, ketogenic diets, exercise and quality sleep. So for most of these we see what's happening. We need the body to run low on resources or switch into repair mode, right? So fasting, calorie restriction, ketogenic diets and exercise, they're all going to run us out of wood. So we have to start to rely on the pizza boxes in the newspapers with our wood burning stove. And then sleep is just a repair mode overall. So sleep would be like, if you want to stick with that analogy, sleep would be like once a week we take the extra pizza boxes to the recycling plant. So during this time when we're boosting autophagy, the damaged goods in our cells should be cleared away, allowing the processes that keep the skin firm and elastic to function properly, right? That's our hope. Alright, so number one, fasting and autophagy. I could list dozens of health benefits that come from fasting, but check out my other videos if you want me to hear me go on and on about how much I love it. For now I just want to focus on fasting and autophagy. So the recycling and repair benefits that come with fasting are the number one reason that I think fasting will protect you from loose skin more than the rest of the things on this list. So what's the science have to say? The impact of intermittent fasting on health and disease processes. So here's a quote, the cellular and molecular mechanisms by which intermittent fasting improves health and counteracts disease processes involve activation of adaptive cellular stress response signaling pathways that enhance mitochondrial health, DNA repair, and autophagy. So why do I think that fasting has helped? Because I have less loose skin now than after the last time I got down to this weight when I was 18 or 19 years old. This means that I have less loose skin even though I'm much older, I had way more weight to lose, and I was overweight for a much longer period of time. This isn't proof, but my personal experience points towards autophagy from fasting as part of my success. But here's the million dollar question, how long should we fast to boost autophagy? The short answer is we're still figuring this out. Some people say 16 hours, some say 24, others say 36, but let's see what this science has to say. So early time restricted feeding improves 24 hour glucose levels and affects markers of the circadian clock, aging, and autophagy in humans. So early time restricted feeding just means you're eating earlier in the day. A lot of people do time restricted feeding and they eat most of their calories at the end of the day. So that's what early time restricted feeding means. So this study showed that the expression of the autophagy gene, LC3A, was increased by 22% after four days on an 18-6 eating schedule compared to the control group that was on a 12-12 eating schedule. So I think that we can safely say that 18 hours of fasting is enough to make a difference, so a 22% increase in this autophagy gene. This study looked at one month of 17-19 hours of fasting during Ramadan and saw even better results. So the effect of prolonged intermittent fasting on autophagy, in flamazon and senescence genes expression, an exploratory study in healthy young males. So what do we see here? They looked at the relative mRNA expression of autophagy genes in blood samples. So here we see this was the autophagy gene ATG5, and it increased by 45.62% after one month of fasting every day for 17-19 hours. This one was ULK1, which is another autophagy-related gene, and increased 540.21% after one month. But notice, at the far right of both these images, that the levels return to baseline within one week of returning to normal food consumption. So the benefits of fasting occur if you continue to fast, but if you go back to eating on a regular schedule, the gene expression will drop down, which means autophagy was increased by fasting, and then it would go back down. What about longer fast? Here's another study that is quoted quite often. Short-term fasting induces profound neuronal autophagy. Like I said, this study is quoted and cited all over the place. It showed that 36-48 hours of fasting can lead to a 300-400% increase in autophagism, so one of the structural components needed for autophagy, as well as a 300% or more increase of autophagy gene expression, specifically LC3. So that's pretty exciting stuff, but this is a big but. It's important to keep in mind this was a study done in mice. We are similar to mice, but our metabolisms are quite different. For example, studies show that mice can lose between 11% and 21% of their body weight when they fast for 24-48 hours. We certainly wish that we had their metabolisms, but we don't. The research still matters. We just don't know exactly how to translate this to humans very well. It would take somewhere between three and seven days to see this big of an increase in autophagy in us humans. And by the way, I do know that these aren't mice. If you look at the picture there, they're guinea pigs. I just wanted a chance to show off our guinea pig named Theo and her babies. So if you're wondering why her name is Theo, it's actually Theodore, we were told that she was a he when we got her. So boy, we were surprised when he was pregnant and had four babies. All right. Let's switch gears a little bit because we've been talking about autophagy, but I also do want to mention the effect that fasting has on growth hormone because growth hormone has effects on your skin. So the effects of short-term fasting on grayling, growth hormone, insulin-like growth factor one, axis and healthy humans, the role of grayling in the thrifty phenotype. So this study found a 500% increase in growth hormone with 24 hours of fasting. Then this one, augmented growth hormone, secretary boost frequency and amplitude, mediate enhanced growth hormone secretion during a two-day fast in normal men. This study found that two days of fasting also induced a 500% increase in the 24-hour production of growth hormone. So why does this matter? Well, this is why. So growth hormone system, skin interactions. Here's a quote. Clinical observations and analysis have shown the important role played by the growth hormone system in the development, maintenance and repair of the skin, which is what we're trying to do. And this one, the effects of human growth hormone in men over 60 years old. This study found that boosting growth hormone levels led to a 7.1% increase in skin thickness after six months. All right, so you put this all together. So what do we do with this information? So we know that fasting anywhere between 17 and 19 hours and three to seven days can boost autophagy in humans. We also know that 24 to 48-hour fasts have a profound impact on growth hormone levels. So shorter fasts like 16.8 and OMAD or one meal a day should have a modest impact on autophagy. But I personally feel like 36-hour fasts are the sweet spot for autophagy. 36 hours is long enough to crank up the autophagy dial, but not long enough to have a major impact on muscle loss and metabolic rate as long as you refeed properly. I also like the idea of mixing in a three-day fast every few months to really crank up the autophagy dial. We'll come back to my protocol at the end. But, and you knew this but was coming.  If you're showing signs that you are losing lean mass, cut back on your fasting. I'm the biggest fan of fasting, but so people are often surprised when I tell people to do it less often, but I would never trade my muscle and my metabolic rate for a little less loose skin. The juice just ain't worth the squeeze at that point. And don't worry, there are lots of other ways to boost autophagy yet to come. It's number two, calorie restriction and autophagy. So fasting isn't the only way to boost autophagy. One of the main benefits of fasting though is that it's an easy way to restrict calories for lots of people, but that's not the only way to restrict calories. We know that. The science is clear that autophagy is boosted any time you are in a calorie deficit. So let's look at this. The fact of fasting or calorie restriction on autophagy induction, a review of the literature. Here's a quote. We conclude that both fasting and caloric restriction have a role in the up-regulation of autophagy. The evidence overwhelmingly suggests that autophagy is induced in a wide variety of tissues and organs in response to food deprivation. So fasting is a great way to induce autophagy, but calorie restriction will do it as well. I think this is also the category that modified fasts, like the 5-2 diet and modified alternate-day fasting would fit into. You see some videos I've made about those topics there as I've tried these different types of fasts. These types of fasts will lead to some of the benefits of fasting as well as the benefits seen with calorie restriction. All right, number three. Ketogenic diets and autophagy. So speaking of diets that give you many of the benefits of fasting, I consider ketogenic diets to be a type of fasting mimicking diet. Autophagy is activated by glucose deprivation, keeping your blood glucose levels low. Ketogenic diets are glucose deprivation diets, right? You have to keep your glucose levels low in order to stimulate the production of ketones. So we know that. What's the science have to say, though? Up-regulation of hepatic or liver autophagy under nutritional ketosis. So animal studies like this make it clear that ketogenic diets do induce autophagy, at least in some structures, right? The results showed that autophagy is up-regulated in the livers of animals fed the ketogenic diet. Another one. The ketone body, beta-hydroxybutyrate, stimulates the autophagic flux and prevents neuronal death induced by glucose deprivation in cortical, cultured neurons. So this study here showed that the ketone body, beta-hydroxybutyrate, or BHB, stimulates this autophagic flux, which is a measure of the activity of the entire autophagy process. So this means that ketogenic diets stimulate autophagy in at least two ways, right? Because, number one, they deprive you of glucose and keep glucose levels low. And number two, the actual ketone body, beta-hydroxybutyrate, stimulates autophagy on its own. So all cool stuff. All right, what about number four? So now we've talked about fasting, we've talked about calorie restriction, we've talked about ketogenic diets, but now it's time to talk about exercise and autophagy. Exercise is another great way to stimulate autophagy. It stimulates more autophagy than fasting does. I think they stimulate different types of autophagy, if I'm being honest, though. But why not do both and double your chances? So autophagy, dependent beneficial effects of exercise. Sorry. Quote, the exercise-induced regulation of autophagy includes both increased autophagy flux, as well as transcriptional activation of important autophagy genes. So remember, the autophagy flux is like the level of autophagy occurring in the cells, and then transcriptional activation would mean that the genes involved in autophagy are being upregulated. Another quote. Furthermore, exercise-induced autophagy seems to be involved in mediating many of the beneficial effects of exercise. I'll show you another study in a second, but it looks like autophagy plays a major role in the health benefits that come from exercise. But when we're talking about exercise, your first question should be what kind of exercise? So I wanted to share a couple of quotes from this review. It kind of doesn't matter. So the first one. All together, there is robust evidence suggesting that autophagy is stimulated in skeletal muscle in response to acute endurance exercise. Then the second quote. Autophagy is activated during recovery from resistance exercise, similarly to endurance exercise. So it does appear that really both types of exercise are going to be beneficial. Other studies have actually shown that exercise leads to more autophagy early in the process when you're untrained. If you're just getting started with increasing your physical activity and exercising, you're going to get even more autophagy benefits than someone who's already been exercising for two or three or more years. Another one. Regulation of exercise-induced autophagy in skeletal muscle. So not only does exercise increase autophagy, it really does appear that autophagy is one of the main reasons that exercise is good for us. So another quote. A number of studies have indicated that physical exercise is non-selective autophagy and selective mitophagy, which is basically the autophagy of mitochondria in skeletal muscle in animal models and humans. The autophagy activity is required for health benefits of exercise. So I thought this is really neat. They've done studies in autophagy deficient mice and they don't get the benefits of exercise that you and I would get. So it does appear that autophagy is not only activated by exercise, but it's critically important to exercise good for you. All right. So we know that exercise can stimulate autophagy, but that's only the beginning. So I do think that the key to minimizing loose skin is maintaining healthy muscle tissue. There's nothing special about me. I'm a 45-year-old man. For decades I did nothing but sit around. Now I'm trying to make up for lost time. I do exercise, I do train and I do believe when people ask me about loose skin autophagy plays a big role, but I also believe exercise plays a big role for other reasons as well. Muscle gives skin a tighter appearance and reduces the appearance of saggy skin. This is why I always talk about or one of the reasons why I always talk about being sure you're not losing muscle while you're losing fat because losing muscle causes your arms and legs to look deflated and loose. And adding muscle. So maintaining muscle is great, but adding muscle actually will fill in that left behind. So I think that even if exercise doesn't impact your skin from an autophagy standpoint, building muscle will have an impact on at least the appearance of your loose skin. Number five, sleep and autophagy. This one might come as a surprise to you. I don't see many discussions on this topic compared to the other ones, but one of the main benefits of sleep is that it increases autophagy. This makes perfect sense. Sleep is when our body recovers and repairs from the damage that occurs while we are awake. This means that we'll be able to sleep our way to tighter skin, or at least that's our hope. So what's the science have to say? Impact of sleep on autophagy and neurodegenerative disease. Sleeping your mind clear. So I just want to read a quote here because we don't know exactly what's going on. But sleep promotes autophagy by yet poorly understood mechanisms, preventing the accumulation of proteinaceous and lipid wastes. So this is true. But if this is true, then sleep should keep your cells from accumulating this waste and debris. Another quote. Disruption of autophagy or sleep deprivation both lead to defective oxidative stress management, accumulation of cellular waste, eventually leading to disease. And that's what we're trying to get rid of, the cellular wastes that are impacting your skin health. Another one. Autophagy impairment in patients with obstructive sleep apnea modulates intermittent hypoxia induced oxidative stress and cell apoptosis via hypermethylation of the ATG5 gene promoter region. That's quite a mouthful. But I just wanted to show you this because they looked at 64 patients with untreated obstructive sleep apnea and 24 subjects with primary snoring. The obstructive sleep apnea patients have impaired autophagy activity. And remember that ATG5 is one of the autophagy genes that's turned on by fasting. So sleep and autophagy. What enhances autophagy is one of dozens of reasons why we need to make sleep a priority. Check out this video here for a long list of reasons why sleep is a critically important piece of the weight loss puzzle. I was going to say piece of the weight loss pie, but that's just rude since we're all trying to lose weight. So how do we so maximizing autophagy to minimize loose skin? So let's put it all together. Keep in mind this is an aggressive plan for someone who has serious concerns about loose skin. There are lots of reasons that this may not be something that you end up with. So step one, intermittent fasting every week. So you should fast for 17 plus hours every day or fast 36 to 42 hours several times per week based on the literature and the studies that we've looked at. The daily fasting could be OMAD, one meal a day, TUMAD, which I actually prefer, two meals a day, or Warrior fasting, which is the 24 fasting schedule. The longer the fast the greater the increase in autophagy and growth hormone, at least to a point. So we're talking about intermittent fasting here. Step two would be seasonal extended fasting. So perhaps you'll want to fast 3 to 7 days every 3 months. Longer fasts like this can function like a reset. They will enhance the benefits of fasting, like autophagy, but they can also increase the negatives associated with fasting like losing lean mass. So proceed with caution and err on the side of doing these less often if you have any concerns about lean mass and you should. And work with your doctor any time you're doing extended fasting. Step three is calorie restriction, but we're going to skip this one because your intermittent fasting program already has you in a calorie deficit for some or most of your day. So I don't think there's anything else to say about that. Step four, eat keto. You can eat any way you want, but if you're trying to maximize autophagy, there are benefits to eating a ketogenic diet. So fasting is really the original keto diet. That's when our ancestors would have been in the state of ketosis. But you can get even more benefit if you eat a ketogenic diet during your eating window. I'm going to make a lot of videos on low carb, keto, ketobor, and carnivore diets next year. So reach out if you have any questions. I'll make sure I cover them in those future videos. Speaking of keto, there isn't a direct measurement of autophagy that we can use yet. Hopefully there will be in the near future. But until then we need to look for the best clues that we have. So my favorite proxy measure for autophagy is called the glucose ketone index. So if you like data like I do, I recommend tracking your glucose ketone index with the keto mojo meter you see here on the screen. You need to test your blood glucose and blood ketone levels in order to determine your glucose ketone index. This is actually why I recently switched from the precision extra. So I used to use the precision extra meter to test my blood glucose and ketones. This is why I switched to the keto mojo. My old device was working just fine, but the keto mojo pairs with an app that changes over time. And you can see a screenshot from the app there. It also calculates the glucose ketone index for you. You see it there, right? GKI 3.8 and 4.4. I used to have to do this by hand. So actually there's a link in the description that will give you 15% off your keto mojo device if you do want to give it a try. So I'm really loving it. Step 5, exercise. So any exercise appears to be good, both endurance exercise and resistance exercise. But I would recommend focusing on building muscle if preventing loose skin is a primary goal, right? Fill the space that that fat left behind. Step 6, get better sleep. Now I know this will be the hardest step for many of you. I understand that. But aim for seven to nine hours of quality sleep every night. Your skin will thank you. Look for my entire sleep playlist on YouTube if you need help getting started. This video here is a great place to start called 10 Tips to Sleep Better Tonight. I also have an entire course on sleep, particularly important. I also do have a new series coming out on fasting and sleep. I'll cover the science behind how fasting can improve your sleep, but I'll also take a deep dive into what to do if fasting causes sleep issues as well. Excuse me. Because I know, especially when you get used to fasting there can be issues, so I'll cover all of that in this upcoming series. All right, I hope that you've learned a ton in this video. Part 3 will cover the importance of feeding any questions I'm here to help. Have a wonderful day. Be blessed.