Tag: strength training

Prevalence of OMAD, Intermittent Fasting, Weight Training, and Alkaline Water Use – RESEARCH MAY 2025

Post author By Di Tran
Post date June 9, 2025

Practice	U.S. Estimate	Global Context
Intermittent Fasting (IF)	~12% of Americans reported practicing IF (2023 survey) – roughly 1 in 8 dieters.	Rapidly growing diet trend worldwide (e.g. fasting-mimicking diets, time-restricted eating).
One-Meal-a-Day (OMAD)	No large survey data; OMAD is a form of IF.	Often grouped under IF; anecdotal popularity among certain health and tech communities.
Resistance Training	~30% of U.S. adults meet federal guidelines (≥2 days/week). In 2020, 35.2% of men and 26.9% of women met muscle-strengthening recommendations.	WHO reports ~25–30% of adults worldwide are “insufficiently active” (implying many skip strength training).
Alkaline Water Consumption	No consumer survey on drinkers; however, the NA bottled alkaline water market was $365 million in 2017.	Global sales volume rose from 357 M L (2013) to 635 M L (2018). The segment is fast-growing: Zenith Global projects ~US$4.32 billion market by 2023.

Intermittent fasting (IF): The Atlantic reports 12% of Americans practiced some form of IF in the past year. IF includes many regimens (5:2, 16/8, OMAD). No separate national statistic for OMAD is available, but OMAD is generally considered an extreme variant of IF.
Resistance/weight training: Only about 30% of U.S. adults meet muscle-strengthening guidelines (≥2 days/week). (For comparison, 46.9% meet aerobic guidelines.) Globally, a WHO study finds ~31% of adults are insufficiently active overall. Strength training participation tends to be lower in older adults and women.
Alkaline water: No exact prevalence of “drinkers” is reported in surveys. Instead, market analyses show rapidly rising consumption: for example, North American sales hit $365M (2017), and global sales volume jumped ~78% (357→635 million L, 2013–2018).

Health Effects of Fasting (OMAD/IF) and Alkaline Water

OMAD/Intermittent Fasting: Human trials show time-restricted eating (even one meal/day) tends to reduce body weight and fat mass. In one crossover study of lean adults, switching to a single evening meal (23h fast) caused greater weight loss (–1.4 kg vs –0.5 kg) and fat loss (–0.7 kg vs –0.1 kg) than three meals/day. This OMAD regimen also increased fat oxidation during exercise and lowered afternoon plasma glucose. Overall, fasting shifts metabolism to greater fat burning and can improve glucose/insulin regulation. Animal and human studies suggest improved insulin sensitivity and cellular stress resistance with IF, as well as induction of protective autophagy pathways. For example, cycling fasting-mimicking diets in mice reversed age-related impairments in muscle autophagy, and clinical IF regimens (alternate-day, 5:2) typically yield ~3–8% weight loss over months without loss of lean mass (as reviewed in).
Combined Fasting + Resistance Training: Systematic reviews find that resistance training during IF preserves muscle mass while enhancing fat loss. A meta-analysis reported IF+weight training vs. normal diet leads to significant decreases in body weight (~2.1 kg on average) and fat mass (~1.4 kg), without significant loss of fat-free mass. In most trials, lean body mass was maintained or even slightly increased when training was combined with IF. In short, adding strength exercise to IF appears to yield additive fat-loss benefits while preserving strength and muscle.
Alkaline Water: Proponents claim it neutralizes body acid and boosts hydration, but evidence is weak. Harvard Health states “there is not any evidence to support choosing…alkaline water over…regular water.”. Most ingested water is rapidly neutralized by stomach acid, and blood pH is tightly buffered. A notable small trial in athletes found that 7 days of drinking mineral/alkaline water increased urine pH, decreased urine specific gravity (indicating better hydration), and improved post-exercise lactate clearance. This suggests transient hydration benefits under stress, but not clear long-term health effects. Overall, science reviews conclude alkaline water shows no proven digestive or systemic health advantage beyond good hydration.

Biblical and Religious Roots of Fasting and Meditation

Biblical Fasting: The Hebrew Bible and New Testament record several 40-day fasts (without food or water). For example, “Moses was there…forty days and forty nights; he neither ate bread nor drank water” while receiving the Ten Commandments. Likewise, “Jesus…fasting forty days and forty nights, was afterward hungry.”. Daniel fasted three weeks, eating no rich foods (meat, wine, etc.). These accounts highlight fasting as a form of devotion and discipline: commentators note “Moses’ fasting is a model of dedication and spiritual discipline”.
Judaism: The Torah mandates solemn fasts for repentance. For instance, Leviticus 16:29’s call to “afflict your souls” on Yom Kippur is understood to require fasting. Other fast days (e.g. Tisha B’Av) commemorate holy events. Traditional Judaism views fasting as a means of humbling the body to focus on God.
Christianity: Early Christians (and Eastern Orthodox today) also practice Lent (40 days of fasting and prayer) echoing Jesus’ desert fast. Christian mystics have used silence and prayer (contemplative meditation on Scripture) to seek an “alpha-like” state of stillness and communion with God, drawing on Psalms or Jesus’ teachings to focus the mind. (For example, Philippians 4:8 encourages fixed attention on spiritual truths.) The New Testament praises fasting and prayer as ways to draw near to God.
Islam: Fasting is a core Islamic practice. The Quran commands “Fasting is prescribed for you…that you may be mindful of God.” This refers primarily to the month of Ramadan (dawn-to-dusk fasting) but also voluntary fasts (Sunnah fasts, Ashura, etc.). Muslims view fasting as spiritual training: it cultivates discipline, empathy, and attentiveness to God.
Hinduism & Buddhism: Both traditions have long fast-and-meditate practices. Many Hindus fast on sacred days (Ekadashi, Maha Shivaratri, etc.) to purify body and mind. Buddhist monastics often meditate after periods of partial fasting or ascetic discipline (Buddha himself practiced extreme fasting before discovering the Middle Way). Jainism similarly uses strict fasts (Paryushana) for purification. In summary, South Asian faiths regard abstinence and breath-control as paths to heightened samadhi (deep meditation) and longevity.
Ancient Longevity Traditions: Various cultures linked fasting/meditation to long life. Taoist hermits and Yogic sages practiced dietary restriction and deep meditation (e.g. “invisible exercises” in Daoism) to promote vitality. Greek physician Hippocrates wrote that “fasting is the greatest remedy” for illness. Across traditions, disciplined fasting was thought to remove toxins, sharpen mind, and extend lifespan.

Techniques for “Alpha-State” Meditation and Prayer

Brainwave States: Neurological studies show meditation shifts brainwaves toward relaxed patterns. In deep but alert meditation, alpha waves (8–12 Hz) become prominent. Research reports that regular meditators often exhibit dominant alpha activity, indicating calm focus. (Theta waves (4–7 Hz) rise during very deep or ecstatic meditation, and delta (<4 Hz) can appear in deep sleep or transcendental states.) For example, EEG studies find that after training, practitioners show increased alpha/theta and reduced beta activity. Alpha is associated with a state of relaxed alertness – the classic “flow” or creative intuition state – whereas deeper dhyana practices produce more theta. Brain-imaging studies confirm that even brief meditation training boosts alpha/theta power and reduces stress-related beta waves.
Breathwork (Pranayama) and Silence: Conscious breathing exercises (yogic pranayama, “box breathing,” etc.) are proven to induce relaxation and boost alpha activity. One review notes millennia-old pranayamas “are known to induce meditative states [and] reduce stress”. Slow diaphragmatic breathing activates the parasympathetic nervous system, lowers cortisol, and often increases alpha EEG rhythms. Similarly, quieting external input (silence/emptying the mind) allows alpha waves to emerge. Retreats, sensory-deprivation chambers, or simple silent sitting help train the brain into an alpha-dominant state.
Visualization and Scriptural Meditation: Guided imagery (visualizing tranquil scenes or inner light) and mantra/verse repetition also shift brain activity. Focusing on uplifting images or sacred texts engages the mind positively. Many find that meditating on scripture (e.g. repeating a verse or the Jesus Prayer) can entrain a meditative rhythm similar to breath focus. Research on “loving-kindness” and compassion meditation shows increased alpha/theta power, reflecting the calm alertness of these practices. In general, sustained focused attention – whether on breath, a mantra, or a visualization – is key to eliciting high-amplitude alpha waves.
Fasting’s Spiritual Role: Anecdotally and traditionally, fasting is said to sharpen spiritual focus. By removing the distraction of hunger (after the initial hunger pangs pass), practitioners often report mental clarity and deeper prayer. Religions teach that fasting humbles the body and turns the mind inward – for example, the Quran links fasting to heightened God-consciousness. Moses’ fast is explicitly cited as one of “dedication and spiritual discipline”. In practice, many fast participants feel increased focus, calmer thoughts, and a sense of clarity after prolonged abstinence. This may partly be neurochemical (ketones from fasting can fuel the brain differently) and partly psychological (discipline of the will). In sum, blending light fasting with meditation/breathwork is often recommended to reach deeper meditative (alpha) states and a stronger sense of spiritual presence.

Sources: Prevalence and health data are drawn from national surveys and clinical studies. Health effects are supported by peer-reviewed trials and reviews. Biblical and religious references come from Scripture and theological commentary. Neuroscience findings on meditation and breathing are from recent EEG research and reviews.

Fasting / Intermittent Fasting / OMAD / Resistance Training / Alkaline Water:

The Atlantic. (2023). Why intermittent fasting became the most popular diet in America. Retrieved from https://www.theatlantic.com
U.S. Centers for Disease Control and Prevention. (2020). Physical Activity Guidelines for Americans: Summary. Retrieved from https://www.cdc.gov/physicalactivity
World Health Organization. (2022). Global action plan on physical activity 2018–2030: More active people for a healthier world. Retrieved from https://www.who.int
Zenith Global. (2019). Global Bottled Water Report. Retrieved from https://zenithglobal.com

Health Effects of Fasting and Alkaline Water:

Templeman, N. M., et al. (2021). One meal per day and metabolic health: Impacts on body weight, fat mass, and glucose control in humans. Obesity (Silver Spring), 29(3), 526-534. doi:10.1002/oby.23004
Brandhorst, S., et al. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. Cell Metabolism, 22(1), 86-99. doi:10.1016/j.cmet.2015.05.012
Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661–674. doi:10.1093/nutrit/nuv041
Schwingshackl, L., et al. (2018). Effects of intermittent fasting on health markers in humans: a systematic review. Ageing Research Reviews, 39, 46–58. doi:10.1016/j.arr.2017.10.005
Harvard Health Publishing. (2019). Should you be drinking alkaline water? Retrieved from https://www.health.harvard.edu
Chycki, J., et al. (2018). Influence of mineral-based alkaline water on hydration status and lactate utilization in athletes. Biology of Sport, 35(2), 213–219. doi:10.5114/biolsport.2018.71602

Biblical & Religious Fasting:

The Holy Bible, English Standard Version. (2001). Crossway Bibles.
- Exodus 34:28
- Matthew 4:2
- Daniel 1:12–16
- Leviticus 16:29
Walvoord, J. F., & Zuck, R. B. (1985). The Bible Knowledge Commentary: Old Testament & New Testament. Victor Books.
The Quran (trans. M. A. S. Abdel Haleem). (2004). Oxford University Press.
- Surah Al-Baqarah, 2:183.
Scholem, G. (1971). Major Trends in Jewish Mysticism. Schocken Books.
Flood, G. (1996). An Introduction to Hinduism. Cambridge University Press.
Harvey, P. (2013). An Introduction to Buddhism: Teachings, History and Practices (2nd ed.). Cambridge University Press.

Meditation & Brainwave Research:

Cahn, B. R., & Polich, J. (2006). Meditation states and traits: EEG, ERP, and neuroimaging studies. Psychological Bulletin, 132(2), 180–211. doi:10.1037/0033-2909.132.2.180
Lee, D. J., Kulubya, E., Goldin, P., Goodarzi, A., & Girgis, F. (2018). Review of the neural oscillations underlying meditation. Frontiers in Neuroscience, 12, 178. doi:10.3389/fnins.2018.00178
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. doi:10.1016/j.mehy.2006.02.042

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Health Self-Improve

Exercise, Muscle Building, and Inflammation: A Physiological Symbiosis

Post author By Di Tran
Post date July 13, 2023

Many of us are familiar with the broadly emphasized benefits of exercise – we’re told it’s good for our hearts, our minds, and our overall wellbeing. We know it helps us lose weight, build strength, and improve stamina. But how does it really work? How does our body, specifically our muscles, interact with physical exercise? And what’s the link between exercise, muscle building, and inflammation in our bodies? Let’s dive into the details and shed some light on these processes.

Understanding Energy Storage

Our body is a magnificent machine that knows how to store and use energy efficiently. Whenever we consume food, it breaks down into glucose (a type of sugar), which is used for immediate energy or stored for future use. The liver plays a primary role in this process. It converts glucose into glycogen, a storage form of glucose, and can stock up to about 100-120 grams of it.

Once the liver’s capacity is maxed out, the excess glucose is stored in our muscles. A typical adult can store approximately 400-500 grams of glycogen in their muscles. However, the muscle storage capacity is limited to the muscle’s size; the larger the muscle mass, the higher the glycogen storage capacity.

When these first two storage sites are at capacity, the body starts converting glucose into fat for long-term storage. This process generally begins in the abdomen area, which is why people often first notice weight gain in their belly.

Muscle Building and Energy Burning

Building muscle isn’t just for aesthetic appeal or physical prowess. It plays a significant role in our body’s energy regulation. As we exercise, our muscles contract, using stored glycogen and burning calories in the process. This is how physical exercise helps us maintain our weight and stay in shape.

But there’s more to the story. As we engage in regular strength training and build more muscle mass, our body’s capacity to store glycogen increases. With more storage space, less glucose is converted into fat, reducing potential weight gain.

Furthermore, muscle tissue is metabolically more active than fat tissue, meaning it burns more calories even when the body is at rest. So, a muscular body burns energy more efficiently, reducing the risk of excess glucose conversion into fat.

Exercise, Muscle Building, and Inflammation

Inflammation is part of the body’s natural defense mechanism against injury, infection, and disease. However, chronic inflammation is linked to numerous health issues, including heart disease, diabetes, and cancer. So how does exercise help reduce inflammation?

When we exercise, our muscles produce molecules known as “myokines.” These protein-based molecules are often referred to as “exercise factors,” given their production is directly linked to physical activity. Some of the well-studied myokines include IL-6, IL-15, and Irisin.

Myokines have a unique ability to lower the levels of inflammation in our body. They do this by counteracting the effects of certain inflammatory molecules, such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-1 beta (IL-1 beta). Thus, through regular exercise, our muscles essentially act as an “endocrine organ,” producing these beneficial myokines that help keep inflammation in check.

Moreover, as we continue to exercise and build more muscle, our bodies become more efficient at producing these anti-inflammatory myokines. This is another reason why muscle building is important – more muscle mass means more myokine production and, therefore, better control over inflammation.

Conclusion

Exercise is good for us – we’ve all heard this. But understanding why and how it benefits our bodies adds a new layer of appreciation for physical activity. Whether it’s through energy regulation, muscle building, or inflammation control, exercise plays a critical role in maintaining our health. By engaging in regular physical activity and strength training, we’re not just building muscle and burning energy, but we’re also equipping our bodies with a powerful tool to combat inflammation and ward off diseases. So, let’s continue to embrace physical fitness, not just for its immediate rewards, but also for the long-term health benefits it provides.

Food Health Leadership Development Self-Improve

Achieving a Six-Pack at an Older Age: Overcoming Challenges and Reaping the Health Benefits

Post author By Di Tran
Post date March 25, 2023

Achieving a six-pack is a fitness goal that many people aspire to, regardless of their age. However, as we get older, our bodies become less responsive to exercise and diet, making it more challenging to attain this level of physical fitness. Despite the difficulties, with determination, consistency, and hard work, it is possible to achieve a six-pack even at an older age.

One of the primary challenges of achieving a six-pack is the need for a strict diet. A six-pack requires low body fat levels, which can only be achieved by maintaining a consistent caloric deficit. This means that individuals need to consume fewer calories than their bodies require to maintain their weight, which often requires significant changes to their eating habits. A diet high in protein and low in carbohydrates is essential for building muscle and losing fat. Additionally, consistent fasting may be necessary to help the body burn fat effectively.

Along with diet, consistent exercise is critical in achieving a six-pack. While cardio is important for burning calories, strength training is essential for building muscle and achieving a lean body mass. This can include weightlifting, bodyweight exercises, or other forms of resistance training. However, it is important to note that overtraining can be counterproductive and may even lead to injury. It is essential to have a well-planned workout routine that targets all the necessary muscle groups and provides enough rest and recovery time for the body to recuperate.

Another significant challenge in achieving a six-pack is the mental strength required to maintain consistency over a long period. The daily routine of strict dieting and exercise can be daunting and challenging. It requires a significant mindset shift and a commitment to achieving the goal, even when the going gets tough. Mental toughness is essential in pushing through the difficult times, staying motivated, and maintaining a consistent routine. Discipline is the key to success, and those who can remain disciplined in their pursuit of a six-pack will ultimately succeed.

Finally, it is important to acknowledge that achieving a six-pack at any age is a highly individualized process. Some people may have genetic advantages, while others may face more challenges due to underlying health conditions. Age-related changes in metabolism, hormonal imbalances, and other factors can all impact an individual’s ability to achieve their fitness goals. However, with the right mindset, a well-planned approach, and consistency, it is possible to overcome these challenges and achieve a six-pack, regardless of age.

Achieving a six-pack at any age is a highly challenging goal that requires dedication, consistency, and hard work. A strict diet, consistent exercise routine, mental toughness, and discipline are all necessary components of success. While the journey may be difficult, those who can maintain focus, stay motivated, and remain committed will ultimately achieve their fitness goals and reap the benefits of a lean, healthy body.