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The Ins & Outs of Intermittent Fasting
September 2023
School is BAAACK in session! As are you. Back into routines, back into the zone, back to PEX. Yay 💪

We've missed you all this summer and hope it was everything you wanted it to be. With summer over, it's time to chill. I don't know about you... I've already seen a few leaves falling.

Before we know it, we are going to need to seek out Green Day.
(Reference anyone?)

Catch us and our Medfield team this month at the annual Medfield Day right in the town center on Saturday the 23rd from 10am-4pm.
What a great way to bring on the fall season.

Mike's Morning Message
The Ins & Outs of Intermittent Fasting
By: Mike Campanella

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods to eat but rather when to eat them. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, 1-2 times per week (dinner on Wednesday night to dinner on Thursday night, for instance). There is a growing body of research suggesting that intermittent fasting may provide numerous health benefits, both physically and mentally.  

A note from the author: From my personal experience, doing intermittent fasting and a low carbohydrate diet is a recipe for disaster. Also, it seems to work better for men than it does for women. Lastly, I find that it is most effective when used in a cyclical fashion throughout the year. I will do Intermittent Fasting for 3-4 months, and I will cater my training to lower volume, but higher intensity training. In the next 3-4 months, I will eat “normally” at 3-5 meals/day, and switch my training to higher volume, lower intensity training. This has always seemed to give me the best bang for my buck, with metabolic sensitivity and hypertrophy adaptations.
OK. Back to Intermittent Fasting (IF) and its many benefits!

Improved Insulin Sensitivity:
IF helps improve insulin sensitivity, which allows cells to take up glucose more efficiently. This can lower blood sugar levels and reduce the risk of developing type 2 diabetes.

Weight Loss and Body Fat ReductionBy restricting the eating window, IF can lead to a natural reduction in calorie intake. Additionally, IF may increase the release of human growth hormone (HGH) and norepinephrine, which can promote the breakdown of body fat and its use for energy.
Enhanced Cellular Repair ProcessesDuring fasting periods, cells initiate a cellular waste removal process called autophagy. This involves breaking down and recycling old and damaged cellular components, which can help protect against diseases, including cancer and neurodegenerative disorders.

Reduced InflammationIF has been shown to decrease levels of pro-inflammatory cytokines, which can help reduce chronic inflammation and potentially lower the risk of various inflammatory diseases.

Improved Cardiovascular HealthIntermittent fasting has been linked to improvements in blood pressure, cholesterol levels, and triglycerides, which can contribute to better overall heart health and a reduced risk of heart disease.
Increased Brain HealthIF may improve brain function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes neuronal survival, growth, and synaptic plasticity. This could potentially reduce the risk of neurodegenerative disorders such as Alzheimer's and Parkinson's disease.

LongevitySome animal studies have suggested that IF may extend lifespan by promoting cellular repair and maintenance processes, reducing oxidative stress, and improving metabolic efficiency.

Cancer Prevention: By reducing cell proliferation, promoting autophagy, and decreasing inflammation, IF may help reduce the risk of developing various types of cancer.
Improved Gut HealthIntermittent fasting may promote a healthy gut microbiome by stimulating the production of short-chain fatty acids, which have been linked to improved gut barrier function and reduced inflammation.

It's important to note that while these health benefits have been observed in numerous scientific studies, individual results may vary, and it's essential to consult with a healthcare professional before starting any new dietary or lifestyle changes. Additionally, IF may not be suitable for everyone, particularly those with certain medical conditions or a history of disordered eating.
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Talk about the full experience. Glowing skin is ALWAYS in.

Healthy BODY. Healthy SKIN. Healthy YOU.

Reach out today!

Seeking Referrals!
Do you have any friends living in the Medfield area that are interested in joining the PEX community? The summer isn't over yet!

Katie Woodilla, owner of Bomber Fitness is offering a super crazy deal for new PEX clients. If you are a PEX client and refer someone new through Bomber Fitness, BOTH of you will receive a FREE private one-on-one session at our Medfield location!

Grab anyone you know and have them come in for the full fitness experience.

New referrals must complete their session before clients can redeem their free session.

Time slots are LIMITED. Grab this deal while it's hot!

Call (and leave a message!): 508-656-0220

How Many Sharks Have Been Spotted in New England This Summer?

Too Many To Count 53.8% 🦈
(I am NOT swimming in that water...)

If PEX Threw More FREE Events, Would You Attend?
PEX Client Ambassador Program–Want to make $100 cash?

Anytime a CURRENT PEX Health and Fitness client recruits a NEW client to PEX, the recruiting client is eligible to receive an ambassador’s fee of $100 after the new client's completion of 5 sessions!

Ask your PEX trainer for details! 💰
This is a real thing -- we know there are clients out there who have generated new referrals and have not cashed in on this offer! (eh hem, Laurie Gold, eh hem).
We're Accepting Applications!
PEX is accepting applications! Know of any fitness professionals in the area looking to advance their careers in the fitness industry? Send them our way! They can fill out this form to schedule an interview.
In Conclusion
Don't have 21 days to remember.

What do the leaves say before they hibernate?
Rake me up when September ends
-Katie and Mike aka Green Day's Backup Singers
To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492