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the fasting experience with paced breathing you can detraumatize your nervous |
systems relationship with hunger |
e Stop eating when you feel satiated |
e Only start eating when you feel at least hungry |
e People with copious dormant muscle must diet to a stressinducing extent to maintain a |
healthy weight Reviving dormant muscle using antirigidity will increase your |
metabolism |
e Most people have an extensive reservoir of dormant abdominal muscle Your stomach |
will become much leaner if you rehabilitate this muscle with massage and antilaxity and |
antirigidity exercises |
Chapter Healthy Eating Patterns |
Chapter Endnotes |
Reser J Nutrition behavior and the developmental origins of the metabolic |
syndrome In V Preedy R Watson C Martin Eds Handbook of behavior food and |
nutrition pp Springer |
Reser Nutrition behavior and the developmental origins of the metabolic |
syndrome |
de Gortari P AlcantaraAlonso V MatamorosTrejo G Amaya M I AlvarezSalas E |
Differential effects of leptin administration on feeding and HPT axis function in earlylife |
overfed adult rats Peptides |
Haslam D W James W P Obesity The Lancet |
Robertson B A Rehage J S Sih A Ecological novelty and the emergence of |
evolutionary traps Trends in Ecology Evolution |
Bleich S Cutler D Murray C Adams A Why is the developed world obese |
Annual Review of Public Health |
Drewnowski A Nutrient density Addressing the challenge of obesity British |
Journal of Nutrition S SS |
Haytowitz D B Pehrsson P R USDAs national food and nutrient analysis |
program NFNAP produces highquality data for USDA food composition databases Two |
decades of collaboration Food Chemistry |
Greenfield B Boundless Upgrade your brain optimize your body defy aging |
Victory Belt Publishing |
Rao T S Asha M R Ramesh B N Rao K S Understanding nutrition |
depression and mental illness indian Journal of Psychiatry |
Ghaedi E Mohammadi M SalehiAbargouei A Effects of a Paleolithic diet on |
cardiovascular disease risk factors A systematic review and metaanalysis of randomized |
controlled trials Advances in Nutrition |
Kenefick R W Drinking strategies Planned drinking versus drinking to thirst |
Sports Medicine Suppl |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Kobayashi S Choose delicately and reuse adequately The newly revealed process |
of autophagy Biological Pharmaceutical Bulletin |
Hofmann W Deutsch R Lancaster K Banaji M R Cooling the heat of |
temptation Mental selfcontrol and the automatic evaluation of tempting stimuli European |
Journal of Social Psychology |
Reyner L A Wells S J Mortlock V Horne J A Postlunch sleepiness during |
prolonged monotonous driving effects of meal size Physiology Behavior |
Chung N Park M Y Kim J Park H Y Hwang H Lee C H Han J S So J Park J |
Lim K Nonexercise activity thermogenesis NEAT A component of total daily living |
expenditure Journal of Exercise Nutrition Biochemistry |
Chapter The Amygdala Cortisol |
and Chronic Stress |
Trigger warning this chapter discusses some disturbing emotionally difficult material |
Traumatic Incidents Affect Your Inner Mammal |
woke up in my bed at am to a bright flash of light and an explosion It was the loudest |
sound have ever heard could feel the force of the blast resound in my chest At first |
assumed there was someone in my bedroom with a shotgun leaped out of bed for cover and |
then heard footsteps and yelling just outside my bedroom window didnt know what to do |
My home had been burglarized before and even experienced a robbery a few months prior |
so assumed was experiencing a home invasion After a halfhour of walking around |
maniacally with a baseball bat finally got the local watch commander on the phone He told |
me police had served a warrant next door and used stun grenades to gain entry |
It had never crossed my mind that law enforcement caused the situation As soon as knew |
the explosions were not criminal started to calm down At least the conscious part of me |
knew was no longer in danger On the other hand my cat Niko couldnt understand this |
He engaged in all kinds of nervous behavior that had never seen from him looking over his |
shoulder pawing at the ground and shaking tried my best to calm him but didnt know how |
to communicate to him that we were safe now got dressed and took the bus to work There |
were no empty seats that morning so stood up feeling the ice in my blood and the tremors |
shoot down my spine Holding the rail asked myself How am going to face my colleagues |
and give my talk this afternoon At the time knew next to nothing about diaphragmatic |
breathing and hadnt developed any Program Peace exercises so struggled through it |
The audience could tell was overwhelmed |
That night couldnt sleep My conscious self knew was completely safe But my |
unconscious brain areasthat like my cat dont speak Englishdidnt know this Like small |
scared animals these brain modules continued to be emotional because they do not have |
access to the conscious declarative knowledge that there never was any real threat Evolution |
kept these brain modules in the dark because the organism cannot afford to trust the semantic |
belief that Im pretty sure Im safe now You may not be able to talk to or reason with these |
modules but you can communicate with them using your breath Deep breathing persuades |
them to cool off didnt have paced breathing back then to help me keep the trauma from |
sinking in but was able to use it years later to dig it out |
My overreaction to that situation was shaped by prior experiences have been violently |
assaulted several times in my life have been held up at knifepoint and seen people stabbed |
shot at and beaten have never received an official diagnosis but believe these experiences |
caused me to develop a form of PTSD even if a subclinical one Panicking didnt help me in any |
of these situations The heightened anxiety from one did not serve me in the next The morning |
after would wake up with my teeth heavily clenched eyes squinted into slits lumbar spine |
contorted and shoulders up around my ears Many people suffer heinous traumatic incidents |
much worse than these that go on to desecrate modules throughout their body have a few |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
friends that were jumped and beaten by groups of individuals The neurological toll this takes |
can be ruinous especially if it happens multiple times |
Car accidents mugging battery rape gruesome injury childhood abuse and anything that |
involves an incapacity to stop a terrible thing from happening can plant the seeds of trauma |
Feelings of entrapment immobilization and helplessness make it worse But it is when we |
allow these feelings to persist through time that the real damage occurs Obsessive rumination |
bracing and distressed breathing occurring well after the actual event itself are what prime the |
body for suboptimality These three things turn stress into trauma by proving to your |
unconscious that things have not gotten better Alleviating them starts with the breath because |
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