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And yeah, if you're tired a lot, it might be worth doing one yourself. I would (and did) look up diagnostic criteria / signs & symptoms for obstructive sleep apnea and central sleep apnea (and various other related things) before going to a doctor. I've gotten screwed over on several different occasions by not doing my research beforehand and therefore not knowing exactly the right things I need to mention to a doctor for them to take my problems seriously. I've started thinking of the medical system more like the judiciary system --- "I have nothing to worry about because I trust the system to recognize my innocence/diagnosis!" is a bad strategy to take.

Backlog

Plan to lose weight

goal

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motivational statement:

The study, published in the Lancet Diabetes and Endocrinology, showed that life expectancy for obese men and women was 4.2 and 3.5 years shorter respectively than people in the entire healthy BMI weight range.

The Oxford University research found that moderate obesity, which is now common, reduces life expectancy by about 3 years, and that severe obesity, which is still uncommon, can shorten a person's life by 10 years. This 10 year loss is equal to the effects of lifelong smoking.

For height, Visscher and colleagues estimate a heritability of 79%, and for BMI, 40%.

method

intermittent fasting

If this happens to you and you don’t replace the fluids and electrolytes you lost through urine, you could become dehydrated.

Alternate day fasting was within reach for obese volunteers, too. All groups had difficulty with irritability and hunger pangs during the first few tries, but those feelings dissipated within 1.5 weeks, she said.

In fact, a 2014 review found that intermittent fasting could help people lose an impressive 3–8% of their body weight in 3–24 weeks (9Trusted Source).

In the same study, participants lost 4–7% of their waist circumference, meaning that they lost a lot of harmful

belly fat

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.

Intermittent fasting causes a much smaller reduction in muscle mass when compared to weight loss with conventional calorie restriction (

15

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, 16Trusted Source).

There are a

few different ways

⁠

to try intermittent fasting. Some people follow the

5:2 diet

⁠

, which involves fasting for 2 days per week. Others practice

alternate-day fasting

⁠

or the 16/8 method.

Our results from both the systematic review and the meta-analysis suggest that ADF is an efficacious dietary method, and may be superior to VLCD for some patients because of ease of compliance, greater fat-mass loss and relative preservation of fat-free mass.

31 of the 40 publications involved 'intermittent fasting' of 1-7-day periods of severe energy restriction

intermittent (INT) ER completed as 8 × 2-week blocks of ER alternating with 7 × 2-week blocks of energy balance (30 weeks total).

Another cross-over study compared the effect of consuming one afternoon meal per day for 8 weeks and reported 4.1% weight loss in comparison to an isocaloric diet consumed as three meals per day.

One meal per day was also associated with reductions in fasting glucose, and improvements in LDL- and HDL-cholesterol. While self-reported hunger was higher in the morning for those consuming 1 meal per day, this fasting regimen was considered acceptable because there were no mean changes in tension, depression, anger, vigor, fatigue, or confusion.

Based on only 3 studies, alternate day fasting appears to results in weight loss as well as reductions in glucose and insulin concentrations. However, this pattern may not be practical because of intense hunger on fasting days.

Numerous observational studies have reported that nighttime eating is associated with reduced sleep duration and poor sleep quality,61,62 which can lead to insulin resistance and increased risk of obesity, diabetes, cardiovascular disease, and cancer.63–68 Specifically, eating meals at abnormal circadian times (i.e., late at night) is hypothesized to lead to circadian desynchronization69 and subsequent disruption of normal sleep patterns. To our knowledge no studies have directly examined associations between intermittent fasting and sleep in free-living adults.

Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content (18Trusted Source, 19Trusted Source).

Notes about growth hormones

Fasting can cause a rise in blood levels of

human growth hormone

⁠

, an important hormone for promoting fat loss (20Trusted Source, 21Trusted Source).

Some studies have shown that in men, levels of human growth hormone may increase by as much as fivefold while fasting (22Trusted Source, 23Trusted Source).

Increases in blood levels of human growth hormone not only promote fat burning, but they also preserve muscle mass and have other benefits (24Trusted Source).

However, women don’t always experience the same benefits from fasting as men do, and it’s not currently clear if women will see the same rise in human growth hormone.

Notes on sleep

However, in humans there is a large and robust literature indicating that shift work disrupts circadian rhythms and is associated with increased risk of obesity, diabetes, cardiovascular disease, and cancer (particularly breast cancer).40–44

In addition, research in shift and night workers has demonstrated alterations in appetite-regulating hormones (leptin, ghrelin, xenin) that may lead to increases in total energy intake.58–60

Notes for children

What leads to obesity (less muscle, more fat) might be very difficult to reverse at adulthood, prevention at childhood is thus recommended.

Early recognition of the ailment (low muscle mass) is crucial. Based on studies demonstrating a 'rivalry' between muscle build-up and height growth at childhood, it is postulated that among the both taller and more obese children the percentage of children with lower muscle mass will be higher.

Being a short man or an overweight woman is associated with lower chances in life in areas such as education, occupation, and income, concludes a new study.

For height, Visscher and colleagues estimate a heritability of 79%, and for BMI, 40%.

Early

twin studies

⁠

of adult individuals have found a heritability of IQ between 57% and 73%,[6] with the some recent studies showing heritability for IQ as high as 80%.[7]

Notes on intelligence

One proposed explanation is that people with different genes tend to seek out different environments that reinforce the effects of those genes.

A 1994 article in Behavior Genetics based on a study of Swedish monozygotic and dizygotic twins found the heritability of the sample to be as high as 0.80 in general cognitive ability; however, it also varies by trait, with 0.60 for verbal tests, 0.50 for spatial and speed-of-processing tests, and 0.40 for memory tests. In contrast, studies of other populations estimate an average heritability of 0.50 for general cognitive ability.

Notes on obesity