I discovered Exercise is Medicine accidentally when researching LIFT's website for membership options for my son. I printed the application and information page. I proceeded to take the form at my next appointment with my primary care physician. Since I had not exercised in a long time, I knew I needed to be cleared by my doctor. I explained to him what it was and he was happy to sign the form to release me to participate in the EiM program at LIFT.

I called and scheduled an appointment with Ali, the EiM Coordinator. When I arrived at LIFT, the staff was very friendly and helpful in providing the paperwork required for the evaluation.

I explained to Ali that I had been inactive for years due to illness and needed to get strong. I described myself as "weak as a kitten". She was amazing! Ali is professional, and knowledgeable and provided an atmosphere that made me comfortable. This type of appointment can be intimidating and embarrassing since I was so out of shape, but I felt neither with Ali. I certainly appreciate the positive environment. The evaluation was very thorough and we discussed my specific physical needs. She also guided me to set realistic and specific goals for me. I requested my program be in the pool to reduce stress on joints, and she agreed.

The next step was to meet Ali in the pool. She had created an individualized workout just for me and my needs. She showed me each exercise and provided a laminated copy of my workout for future use. I was very impressed by the workout she created. It fit my physical needs perfectly. She also gave me a tour of LIFT and went over the monthly schedule of classes that would be beneficial to me if I wanted to attend. She is outstanding.

After doing my workout session with Ali, a water aerobics class was about to begin with Keith. I had attended this type of activity in the past and enjoyed it, so I thought why not give it a try. I ended up doing two hours of water workouts and it was a blast.

I have continued the personalized program that Ali provided and have participated in several of the water activities. the instructors Keith, Olivia, Shelia, and Beverly are outstanding! The atmosphere the instructors bring motivates me to return again and again. They are very welcoming, and motivating and emphasize adaptable movements if something hurts. This makes me feel safe to exercise.

I feel strong and in less pain! I am so thankful for Exercise is Medicine. I have been so impressed that I have told friends, family, doctors, etc about this program so that others may benefit from it as well.

When you joined CF LWC: April 2021

Intermittent Fasting (IF) has been a popular diet trend over the past few years, but people still have a lot of questions about it. IF doesn’t have standardized rules or meal plans like some other diets and there are a few “popular” ways to do it. The most common way to fast is considered Time-Restricted Eating. This method means you only eat during a specific time of the day and are fasting (not eating) the rest of the time. An example might be 16/8, where you are fasting for 16 hours, and only eat within an 8-hour window. It’s possible that IF can be an effective weight-loss tool in the short term, likely because there is decreased calorie intake, but is not guaranteed.

The studies that review IF and weight loss also documents improvements in blood lipid profiles such as decreased triglycerides and LDL cholesterol, and an increase in HDL cholesterol. Similar improvements in these labs were noted with calorie restriction (not following IF), so it is possible it was the decrease in calories and subsequent weight loss that prompted these changes, not necessarily the restricted eating times.

There are studies that suggest IF may reduce the risk of Alzheimer’s disease, improve cognitive function, and reduce the effects of aging and age-related damage on organs but these studies are almost all done on rodents. The studies that include human subjects show we can obtain similar benefits from fasting on a 12/12 schedule, or 12-hour fasting and 12-hour eating window. This schedule is not generally different from many people’s “normal” eating schedule.

For people who have diabetes, fasting is likely not beneficial. Reduced meal frequency (eating fewer meals in a day) without restricting calories can negatively affect blood sugar levels. People who ate 3 meals a day had better blood sugar control over those who ate 1 meal per day with the same amount of calories as the 3 meals a day group. IF may be helpful in diabetes prevention, but once again this may be due to the reduction in calories and subsequent weight loss.

The effects of any restrictive diet may cause hunger, fatigue, headache, low energy, and irritability. Alternating between fasting (eating <500-600 calories) and non-fasting (no calorie restriction) days may upset your digestive system and could cause constipation, gas, or bloating. People who should not try IF include those with Type 1 Diabetes, Type 2 Diabetes (that require insulin), people who have hypoglycemia or take medications that must be taken with food, and pregnant or breastfeeding women. If you have a history of disordered eating or an eating disorder you should not attempt IF. Overall, it is difficult to determine the effectiveness of IF because there is a lack of long-term human studies.

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