text:
privacyIDEA is a multi-factor authentication solution. It can manage any type of authentication device. All common OTP (one time password) devices are supported, including Google Authenticator, eToken Pass, OTP cards, Yubikey, SMSOTP, and mTAN/mobileTAN. New devices can be added easily. Users can be retrieved from flat files, LDAP, Active Directory, SQL databases, and SCIM services. It can also handle authorization and writes all events to a digitally signed audit log, giving you basic AAA functionality.
web2ldap is a full-featured Web-based LDAPv3 client written in Python. It is designed to run either as with stand-alone built-in Web server or under the control of another Web server with FastCGI support (e.g. Apache with mod_fastcgi). It has support for various LDAPv3 bind methods and a powerful built-in schema browser. HTML templates are supported for displaying and editing entries, and LDIF templates can be used for quickly adding new entries. A built-in X.509 parser displays a detailed view of certificates and CRLs with active links.
Collax Groupware Suite is a complete collaboration, e-mail, and messaging server with Outlook MAPI support. It offers enterprise email server functions, anti-spam and anti-virus filters, GUI management, a file server for SMB, NFS, FTP, and Apple shares, backup/restore server, IM server, and fax and SMS server. The groupware offers AJAX Web mail, calendar, team calendar, contacts, and tasks, and supports ActiveSync for mobile devices. It is free for private or commercial use of up to five users.
Collax Business Server is an all-in-one Linux server for small- and medium-sized businesses. It delivers all the important network services within a heterogeneous business environment for communication, infrastructure, compliance, groupware, and storage, all in a reliable and secure way which is easy to manage. It also provides essential security functions such as firewalling and virus and spam filtering, to protect against hacker attacks, viruses, and unsolicited email messages.
The Collax Security Gateway is a Unified Threat Management (UTM) Solution for small- and medium-sized businesses. It includes an easy to configure stateful inspection firewall, email security features including anti-spam and anti-virus, Internet access control, Internet SSL interception, Internet networking optimization tools, Internet network fault tolerance, clientless VPN technology, and remote administration.
Ldap Synchronization Connector reads from any data source including databases, LDAP directories, or files and transforms and compares this data to an LDAP directory. These connectors can then be used to continuously synchronize a data source to a directory, for a one shot import, or to compare differences by outputting CSV or LDIF format reports. It offers a powerful transformation engine based on a scripting language to easily manipulate data on the fly. Various identity management functions are included for directory-specific compatibility - most notably Active Directory (changing passwords, account status, last logon, etc.).
Admin4 is a tool for server maintenance via several plugin modules, running on Windows, Mac OS X, Linux, and many more platforms. Currently, plugins for BIND DNS, LDAP, and PostgreSQL are included. It is designed as a framework, using Python for fast development of plugins and custom modifications. The DNS plugin should be able to query (axfr) any type of server, and performs updates via DDNS, which ensures that it won't interfere with other DDNS clients (DHCP, SAMBA4). For BIND 9.7 and up, statistics are supported as well and used to retrieve the server's zones automatically. The LDAP plugin features browsing and generic editing of all types of LDAP entries with schema support. In addition, high-level editing of objects like users, groups and samba domains is supported. Custom objectClasses and attributes can easily be added. The goal of the plugin was to replace the Windows-only ldapadmin tool with a portable solution.
Kolab is a groupware system that provides a comprehensive and flexible solution for workgroups. Email, contacts, and group calendars can be managed via the Web, Windows/Outlook, and Linux/KDE. It supports offline synchronization and full seamless support of mixed client environments because the Kolab-XML storage format is fully open and avoids MAPI/TNEF.
A port of Scintilla to Qt.
A tool that saves MP-BGP updates into a database for troubleshooting.


text:
Have lived on the Mendocino coast of California for almost 30 years. I have sold some photos, so I guess that makes me a freelance professional? :)I hope you enjoy these! My passion in art is drawing in pen and ink: birds. I have severe carpal tunnel that, while it seems to be getting better, has made it difficult to draw the smaller, finer details I was used to doing before - so in 2006, I took up photography and in July of 2013, the FujiFilm FinePix HS25EXR and later, the NIKON D3200 came into my life :) - they are amazing pieces of equipment, but on August 5, 2015, I received my much longed-for Canon EOS... it's the 5DS R! And, I now have a Tamron 150-600mm lens! WOOT WOOT! No more camera-envy! .......In early 2012, I was diagnosed with a connective tissue disorder called Ehlers-Danlos Syndrome Type III; a genetic anomaly that for some women, hits hard with the natural hormonal changes of life, affecting the joints, contributing to chronic pain and chronic tendonitis, as well as osteoarthritis.... so I get out less and less often, but am very thankful for the days I can get out. In May of 2014, my partner and I bought a house on an acre out in the redwood forest.... so a lot of my photos will and have been, of our little place.... in October of 2014, my partner and I got married! :) He is a literal answer to prayer.... As a former wildlife rehabilitator (1986-2003), I frequently will receive calls to rescue wild birds - there are a few shots of these in my gallery, but I prefer to catch and turn in to a local vet or another rehabber, or catch and release, as the case may be, without a lot of stress to the critter by taking photos of an injured, scared animal. In my life I have also been a naturalist for a local nature center and have led nature hikes to identify area plant life as well as wildlife. It is from this perspective that I enjoy sharing my photos of the same, not having had the pleasure during my short stay at the nature center, but loving it all nonetheless. I think WunderGround is a lot of fun and have been enjoying this site tremendously - meeting other photog's from all over the world is one of the best - but seeing their photos! WOW! :)
Uploaded by: Feather3
Saturday November 3, 2012
Fort Bragg, CA (Current Weather Conditions)
Caption: ....I *want* that cookie, Lexie the Yorkie is saying :) *she is a friends dog...*
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Exposure Mode: Auto exposure
White Balance: Manual white balance
Scene Capture Type: Standard
Sharpness: Normal
Subject Distance Range: Unknown
InteroperabilityIndex: R98
InteroperabilityVersion: 0100

subset: commoncrawl


text:
202 South Allen Street
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The start of a new European payment regime, the Single Euro Payments Area, is just months away. Effective Feb. 1, 2014, SEPA will transform the way businesses make payments in 33 European countries. Yet many companies have yet to switch, raising the possibility of a traffic jam toward year-end as large numbers of corporates all try to migrate at once.
A PWC survey conducted this summer concluded that about a third of companies risk not making the deadline; as of June, about a quarter of the companies PWC surveyed hadn't planned their SEPA implementation. European Central Bank data show that as of July, 50% of credit transfers were occurring in the SEPA format and just 4.8% of direct debits.
Those statistics, particularly the numbers on direct debits, seem alarmingly low, especially since there's general agreement that European regulators are not going to postpone that Feb. 1 deadline to give companies more time.
"There's an overall concern, absolutely, about companies' ability to achieve compliance and about the banks' being ready to support all of the compliance efforts, as well as all of the third parties involved," said Eric Cohen, a principal in PWC's corporate treasury solutions practice.
As the deadline gets closer, there are also concerns that if a large number of companies aren't ready for SEPA, their inability to make payments could pose a problem for other companies.
"There are major risks in terms of liquidity which would have to be dealt with if Feb. 1 comes and there are hiccups in the system," said Shahrokh Moinian, head of trade finance and cash management corporates Americas, Global Transaction Banking at Deutsche Bank.
While companies still have time to migrate to SEPA, "the window of opportunity is decreasing," Moinian said. "The later corporates start preparing, the more external help and support is required, which means more budget is needed as well."
Although much of Europe has had a common currency since 1999, until now each country had a separate payment system. Companies that did business in more than one country had to deal with different payment formats; they often maintained bank accounts in each country in which they did business as part of dealing with the different systems.
SEPA does away with the national payment systems and establishes two payment instruments, credit transfers and direct debits, and a single XML format, ISO 20022 Payment Initiation (PAIN) messages, for sending payments.
From a global company's perspective, implementing SEPA means updating its systems to adopt the PAIN messages and switching from using national identification numbers for the banks and bank accounts of the companies it is paying to using International Bank Account Numbers (IBAN) and SWIFT's Bank Identifier Codes (BIC).
Companies that use direct debits—often those that collect payments from consumers, such as utilities or telecom companies—face more complicated changes. Until now, a company's bank usually maintained the agreements, or mandates, in which customers gave the company permission to debit their accounts. SEPA requires companies to take responsibility for those mandates.
Some European countries have been given waivers allowing them to maintain legacy payment systems involving smaller numbers of payments for another couple of years. But consultants and bankers say those exceptions just create confusion among companies.
For example, in Spain, certain types of direct debits have been given a waiver to operate until 2016, said Lesley White, head of treasury products for Europe, the Middle East and Africa at Bank of America Merrill Lynch. This means that companies operating in multiple countries are faced with moving some payments to SEPA while continuing with existing formats for payments in other countries, she said.
"This does not help in terms of driving efficiencies," said White, pictured at left. "If there was a consistent approach across all countries, this would have made the task to migrate much easier."
"Italy has a waiver to allow the customers to send data in the old legacy systems and then translate it into SEPA, whereas other countries such as Netherlands are forcing all of their customers in the new SEPA formats," said Craig Ramsey, wholesale solutions leader at ACI Worldwide, which provides software and products related to payments. "If you're a customer doing business in Italy and in the Netherlands, you've got one country telling you to do it one way and another country telling you to do it another way."
The first issue companies face is coming up with the resources to implement SEPA. There's general agreement that small and midsize companies are farther behind than large corporates, and Ramsey relates that to the issue of resources. Big corporates not only have more resources to begin with, but will realize more benefits from SEPA, which means the finance team can make a stronger business case for getting the resources to make the switch, he said. A small company that does business in just one country still has to bear the costs, but isn't really going to realize any efficiencies from switching to SEPA, which makes it harder to put together the case for getting the resources, Ramsey said.
When it comes to implementing SEPA, the real challenge for corporates is direct debits, said Martin Runow, head of cash management corporates Americas, Global Transaction Banking, Deutsche Bank.
"The SEPA credit transfer is relatively similar to the older payment types, once you get your IBANs and BICs together and make some changes in your IT structure to hold your new format," Runow said. That's not the case for SEPA direct debits, where companies will have to make substantial changes to their existing processes. "Taking a telecommunications company as an example, if you collect your monthly payments in Germany via direct debit, the actual mandate, the language, is typically embedded in your mobile phone contract. They have to change all of their standard contracts and get the sales organization on board as they have to use the new forms," he said, adding "The touch points within the organization are much wider, which makes it much more complicated."
Payroll is a possible sticking point, said Anupam Sinha, head of corporate payments, Europe, Middle East and Africa, for Citi Treasury and Trade Solutions, who's pictured at right. "The last thing you would want to do is delay a paycheck," he said.
Because payroll is usually the responsibility of local HR departments, not finance, some companies missed including payroll in the original scope of their SEPA project and now are struggling, Sinha said. "There's also a general issue of preparedness among payroll vendors," he said. "The payroll space is typically run by a number of vendors, rather than clients doing it themselves. There's a general feeling that vendors are not really prepared."
But Sinha cited collecting customers' BIC and IBAN numbers as the No. 1 practical challenge, describing the process as "very time-consuming." Companies are turning to conversion utilities to handle the task, he said.
Making It to the Finish Line
With the clock ticking, bankers and consultants say companies need to focus on doing whatever it takes to be able to make payments in SEPA formats by Feb. 1.
Banks and service providers are offering to convert payment files into SEPA format, but that's not a total fix; companies have to have IBAN and BIC numbers in the files they send to banks for conversion. Nor is having banks convert payment files a permanent solution; banks are only allowed to provide such services until 2016.
Jonathan Williams, director of payments strategy at Experian, said many companies were looking at SEPA as part of bigger projects, such as treasury centralization.
At this point, "businesses don't have the luxury of time to restructure their treasury systems," said Williams, pictured at left. "They need to focus on three things: making sure their software is compliant with SEPA, making sure their processes and procedures are compliant with the SEPA scheme, and making sure their data is ready."
"The Plan B on the corporate side is either outsourcing some of the IT work to a variety of the service providers that are out there, or simplifying some of the transition requirements or the activities that are required for the transition," added Deutsche Bank's Moinian.
For example, a company that has five or six banks in Europe and lacks the time to make the changes and do the testing necessary with all the banks may focus on preparing for SEPA with one or two of its banks, then make all its payments from those banks come February, Moinian said.
In the past, corporate clients might have wanted to own their payment process and been reluctant to outsource, said Dub Newman, head of North American transaction services at Bank of America Merrill Lynch. "But in the last several years as they've tightened up expenses in their technology and operating areas, very large clients have become open to looking to their banks to handle a large number of things they previously would have done themselves," Newman said, citing mandate management as an example.
Citi's Sinha said companies should make sure they've provided their banking information to their customers. "So from a receivables standpoint, there shouldn't be a situation where their customers aren't able to pay them and they've got a working capital situation as well," he said.
Companies operating in Europe should also consider the possibility that some customers won't be able to process payments because they haven't implemented SEPA, said PWC's Cohen. "It could potentially result in a delay in getting paid," he said. "Companies need to think about the liquidity component of not being able to receive timely payments."
Experian's Williams warns that out-of-date data in companies' systems about their customers' banks and bank branches may lead to errors.
"The data conversions we've done suggests around one in eight account numbers is incorrect in some way—the branch number, bank number or account number," Williams said. "For businesses who have migrated, and we've only migrated half of the credit transfers so far, they have seen a significant increase in the number of [payment] rejections they've gotten.
"Under SEPA, there's much less ability for payment systems to tolerate errors," Williams added. Europe's national payment systems were able to catch and fix some data problems, keeping transactions from failing, he said. "Once you move to pan-European clearing, we lose that local knowledge, that ability to route those payment transactions to a different destination," Williams said. "There's a danger we'll see a large number of payment failures once companies have migrated to SEPA."
Lesley White of BofA Merrill cited the risk that initially the rates of returns and rejects on direct debits will rise.
Adhering to a single standard for payments throughout Europe involves considerable effort and expense for companies. But it's also been touted as an effort that will deliver considerable benefits to corporates down the line as the single market for euro payments paves the way for efficiencies and cost savings.
Until now companies may have had a local bank or banks in each European country in which they operate, said Citi's Sinha. "Now they don't need that. They can have one single interface and make payments across all the countries."
"The other benefit is account rationalization," Sinha said. "Today if they've got a business unit in Germany and a business unit in France and a business unit in Spain, they may need local accounts in each of the country. Going forward, they don't need to do that. They can have an operating account, say in London, and make payments across those countries."
Deutsche Bank's Runow said the harmonization of payments that will result from SEPA should slightly lower payment prices for corporates and let them have the ability to streamline the number of bank accounts they need and possibly the number of bank relationships as well. Implementing SEPA also provides efficiencies resulting from the use of just one language, XML, throughout their systems.
Runow also emphasized that SEPA's end-to-end information flow will provide a benefit that is not yet properly appreciated. Currently, national payment systems in Europe differ, and a cross-border payment that starts out carrying certain information may arrive at its destination minus some of that information.
"With SEPA, it is the rule: information flows end to end, no truncation," Runow said. "Whatever you put into your payment structure will be shown on the account statement of the beneficiary."
"The huge benefits that SEPA brings can sometimes be forgotten," Runow added. "We are breaking down the borders, everything that hinders easy, fast, cheap payment flow in Europe. For a client who does business in several European countries, it is fantastic news, despite the work that has to be done."
Deutsche Bank's Moinian said SEPA plays into the trends in cash management over the last couple of decades: centralization, automation and standardization. "If you look at SEPA, it is a facilitator of all these efficiencies," said Moinian, pictured at left.
"For a variety of corporates that have not had the chance to centralize and automate and standardize in the past through other means, SEPA is really an accelerator of these trends," he said. "Hopefully after Feb. 1, 2014, we start a new chapter in the added layer of efficiency brought about by SEPA."
To read about treasury departments' SEPA implementations, see Corporate Perspective on SEPA.
Read the October Special Report on SEPA.
Corporate Perspective on SEPA
Rupee's Slide Ruffles Outsourcing Customers
China Makes Life Easier for Treasuries
To Boldly Go
Standardize, Re-engineer, Rationalize
SEPA: The Gateway to New Value-Added Services


text:
Paul's website and blog.
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text:
Dining Benches
When is a bench not a bench? Our backless seating can be utilized as a welcome alternative to the standard dining chair. You could call it a chair with an upgrade. Enjoy the casual atmosphere in your home when you can dine in comfort on soft upholstered leather with wood frames. Many are counter height and can be counted on to provide extra space at your dining room table.


text:
China objects to Hong Kong probe
The Chinese authorities have lodged a strongly-worded protest about MPs looking into tensions in Hong Kong.
The Foreign Affairs Committee at Westminster has been sent a letter from its Beijing counterpart after announcing plans to probe the former British territory's progress since handover three decades ago.
The missive, seen by the BBC's Newsnight, warned that the investigation would be a "highly inappropriate act which constitutes interference in China's internal affairs".
The move would send "a wrong political signal to the outside world, and disrupted Hong Kong's political reform".
It would also "have a negative impact on the relations between our countries", according to the letter.
"Bear in mind the larger picture of China-UK relations and Hong Kong's prosperity and stability, stop interfering in Hong Kong's affairs and cancel the inquiry on UK-Hong Kong relations," the committee said.
The deal that saw Britain hand over responsibility for Hong Kong included guarantees of autonomy and freedoms for the population.
The Foreign Secretary reports twice a year to Parliament on the situation in the region.
The chairman of the Foreign Affairs Committee, Sir Richard Ottaway, said he thought the Chinese might have "misunderstood" the role of a Commons select committee.
"My job and the Foreign Affairs Select Committee's job is to look at whether Britain has complied with its undertakings, and if China has not complied with its obligations," he told the programme.
"I think this is a right and proper procedure. I don't particularly want to irritate the Chinese. I want them to understand the procedure.
"It may well be that my committee will decide that actually the Chinese have behaved perfectly reasonably."


text:
Blind faith
Discussion of everything related to the Theory of Evolution.
Moderator: BioTeam
My basic assumption is that everything is genetic until proven otherwise.
That being said, hereditary doesn't necessarily mean genetic. Money, status and a specific religeon are also inherited with significant reliability.
Twin studies seem to show that some remarkably trivial as well as important preferences are genetic.
I see no reason why the emotional responces that make messianic leaders attractive and compelling can't be genetic.
you think everythign is genetic, that goes against common experience, look into epiginetics and you'll see what i mean, It is you who define youself, you life experieces, you evolution so to speak, not you genes, yes they account for alot but certainly they are not the be all end all.
I am not saying there is no dispositions, only that we can overcome these..
Re: Blind faith
Everyday experience requires the highest level of distrust precisely because it's overlooked so easily.
At first glance it's obvious that the earth is flat. At first glance it's just human nature to follow confident, charismatic leaders.
I find epigenetics to be an interesting sideline while genetic traits are in fact the be all and end all.
For most if not all epigenetic traits I predict that there are genetic influences on these traits if you just go back a step or two.
Re: Blind faith
ok, so what is it that makes you so confident that everything is genetic.
Lest say you are apparently predisposed to cancer becuase of your heritage. Just making the simple choice to live the right way, diet, sleep, exersice etc can avert this apparently determined fate, do you think this choice is genetic.
Funny how this thread is about blind faith, and you seem to have alot of that in segments of dna that code for proteins etc.
Re: Blind faith
The simple choice? to live the right way. As someone approaching 50 I can assure you that our inborn and yes genetically based preferences are anything but simple to change. Our ancestors who faced periodic famine and early death evolved to prefer certain foods over others. Bacon tastes better than Kale for the vast majority of people. I have no faith in my personal preferences since I know many of them evolved for situations that no longer exist. Therefore I eat Kale but I still LOOOOVE bacon.
Inborn preferences, and the knowledge that they are suspect.
Be the best hunter gatherer you can be, listen to your heart. Be the best modern human you can be, listen to your brain.
To paraphrase, don't listen to your gut, it's full of **** (literally).
Re: Blind faith
ok, firstly i would just like to clarify that to say that genetics are the be all end all is simply in no way scientific, as you obviously know there is no be all end all to science..thats the beauty of it, we are always discovering new things.
Our early ancestors our shrouded in controversy and many theories so i would never be certain about anything they did, and they did not evolve "to prefer " anything, that aint how evolution works, its blind.
Saying you have no faith in personal preference becuase you know they evolved for situations that no longer exist is a presumption, you do not know this, rather it is speculation based on evidence.
To be the best modern human listen to your brain and not your heart? I'm not sure I quite get this...
Interestingly its now been established beyond reasonable doubt that there are 40,000 neurons in the heart and that its magnetic field is many hundres of times stronger then the brains, not only that but it communicates more strongly to the brain then vise versa..
maybe the old addage is right after all, listen to your heart! (check out the heartmath institutes research for further developments )
Just try not to take somethign as be all end all, it will simply run you into an outdated mode of thinking at some point.
I would agree with your first sentence if you it said hereditary rather than genetic. One of the reason being that complex behaviour cannot be entirely controlled by genetics, even if there are some genetic bases to them.
Behavioural responses are based on emotion but also on intelect, and separating the different layers of causation in these kind of complex systems is very hard. At the most basic level, you might argue that gregarious behaviours (or lack thereof) are largely constrained by genetic, but anything beyond, I will doubt. And following a leader charismatic leader goes far beyond just competing for females/ressources with the alpha members of the troup, and this is where the learned/cultural part is going to act strongly.
Another problem with faith as an essentially genetic thing is that actually faith and organized religion do appear to depend on a ceratin level of civilization to appear. If one look at the documented hunter gatherer tribes, it is visible that they usually have very little organization and are indeed quite democratic in their working. When ressources are scarce and everyone has to work all the time to be sure that there will be enough food, that leave little space to feed a leader and or a religious organization. Actually, it is probably agriculture and the ability to secure large amount of food and therefore to free part of the population from the food production/gathering task that allowed the development of chiefdom and organized religions. This is fairly recent (on evolutionary terms) and if it hijacked some genetically heritable feature, I have the feeling that the cultural inheritance is strongly involved in the devlopment and maintenance of behaviours.
Note that cultures do evolve and select for succesful behaviours, even if they do not have a physiscal support for their inheritance.
Science has proof without any certainty. Creationists have certainty without
any proof. (Ashley Montague)
We might be stuck on some disparate definitions. I'm not saying that there is a "faithyness" gene. I can imagine a group of genes that result in a strong tendency towards emotional responces that make people comfortable with "strong" leadership. Conversely they would be uncomfortable with thoughtful "wishy washy" leadership.
Attend some local political meetings to see these types in action.
Now it's not enough to enable higher levels of organization to drive evolution. You have to kill or sterilize the have nots. Of course history is full of examples of "civilized" groups eradicating the unbelieving heathens and then turning on each other.
if the main question is just about why do human develop blind faith...
I guess that every single human being just need something to hold on, to turn into when they have no answer. Because as a living being we need to have something other than us to guide us, when were still young and kids, parents are the first being saw, thus trusted. As we grow, we ask questions that our parents cannot answer, so we seek for another being for answers and guidence.
Some put their faith to God, some other put their faith on universal power, and others would have their faith on science.
Production Staff
PT. BioFarma
"Variation, selection and reproduction obviously". Can these three words- Variation, selection and reproduction explain evolution? May I request you to see the following link?
http://knol.google.com/k/the-drive-and- ... n#comments
DMR Sekhar
I did click. No danger, it is the google not so succesful competition to wikipedia.
I do not suggest you click though. Even more so if you are drinking something, you might damage your computer.
try the summary of genopsych, the subject of our esteemed writer:
The author is a geologist with a strange gaze on his pic.
Science has proof without any certainty. Creationists have certainty without
any proof. (Ashley Montague)
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Debate and discussion of any biological questions not pertaining to a particular topic.
Moderator: BioTeam
5 posts • Page 1 of 1
Hi I had a question I know many plants are not edible because our bodies simply do not have the bacteria necessary for break down. My question is if you took say grass and boiled it for a long time could you drink the water and obtain any nutrients at all. I am thinking of like a worse case scenario in which you are starving and looking for any nutrients.
Re: Digestion
Hi. I know this reply is a bit late, but I just joined the forum. It would be very unwise to experiment with drinking the water from boiled grass, especially lawn grasses. Many people still use pesticides on lawns, also fungicides and weed killer sprays. These chemicals may not all be boiled away, and some may actually be concentrated by the boiling. A local gardening store will probably have a shelf of these kinds of agents, and you could read the cautions and ingredients on a few labels to see what I mean.
Wild grasses might contain some plants that are poisonous, while also containing some that are edible and nutritious. The same goes for anything with leaves! Herbivores usually know what to eat and what not to eat, although grazing animals have been made sick on occasion by eating things that aren't good for them. We, however, aren't grazing herbivores!
If you want to learn about what is safe to eat in the wild, you should checknout sites on survival in the wild, and also culinary herbs. Many so-called weeds are safe to eat and nutritious, but you have to be able to recognize them, and understand that eating too much of some of them may cause diarrhea, which can cause dehydration, loss of essential electrolytes.
OK, let's make it clear. By grass I mean basically all plants. But suggesting that grass is not edible because of low energy content and potential poisons and immediately add that other plants are better is just stupid.
But the question was whether it would be possible to digest grass after boiling, which is technically possible, although questionable, whether boiling on open fire would be sufficient to hydrolyze all the polysaccharides.
Usage of all kinds of -icides may be widespread, but first, it probably won't be used in wildness, where probably someone would need to eat grass broth. Second, all the -icides are not that dangerous, the concentrations used are rather low and would be washed probably thousand times before someone would get to the grass. Which is not recommendation to anybody to drink concentrated weed killer, I'm just saying, that nobody should be afraid to "eat grass" just because of its application to the grass.
Cis or trans? That's what matters.
Hi again JackBean.
I never said a word about the energy content of grass. And if you really do "mean basically all plants," sorry but you are wrong because some of "all plants" are potent poisons,even without "icides," and whether in the wild or in the garden should not be eaten at all.
Neither I nor my post in any part thereof is stupid. My pm to you was polite and well intended. Even privately I did not say that what you said was "stupid" as you have done to me above.
But I do believe that the original poster has not returned again...for whatever reason, and I hope he is well...so perhaps it is a all moot now.
On the other hand, I reply to your silly post so that any kids reading here will not take your advice to heart and feel it is safe to eat grasses, boiled or not, nor any plants they do not know are edible.
Truly, some are poisons that make you sick, and some parts of some plants can actually kill and are especially dangerous if you eat enough to make a meal of them. good grief!
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My posts are Positive Motivational Quotes, some might be thought provoking; I do not intend them to be controversial. Life is tough, there is so much negativity in our world. I want to share a bit of positive with you! Thanks! Gary Dean
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Eat Stop Eat Expanded Edition Review
Right off the bat, let me say that the new edition is a tremendous improvement over the original Eat Stop Eat.
Brad has given me an OK to quote some passages that I found particularly interesting and would be enlightening for my readers; this is a Leangains exclusive.
I've also linked to the references provided in the book. These are just snippets. There's plenty more good stuff in the book.
Fasting and testosterone
"After thoroughly reviewing the available research, I found that short term fasting does not negatively affect testosterone levels. More prolonged fasts seem to be associated with slight decreases in Testosterone levels. A 58-hour fast has been noted to cause reduced morning serum Testosterone measurements by the third straight morning of fasting; however, these measurements were still well within the normal range for healthy adults.
In fact, other studies have found that it takes about 9 straight days of fasting before a significant decrease in Testosterone levels is observed. Research examining the effects of brief fasting (14-18 hours) over 21 days found that testosterone levels were not affected by almost a month of short-term fasting."
"Low blood sugar"
"The basic story is that if they don't eat every three or four hours then they become
hypoglycemic and become irritable, moody, light-headed and shaky. I find this an interesting phenomenon considering as little as 5-10% of the population actually has a malfunction in their ability to regulate their blood sugar levels. There is no actual cut off value for blood glucose levels that truly defines hypoglycemia for all people and purposes."
"According to the research I reviewed on the effects of short term fasting on blood sugar, a 24-hour fast should not place you into a hypoglycemic state, and I have not seen any research that has shown a subject going below 3.6 mmol/L blood sugar during a short term fast."
Brad later explains what those people who apparently can't go a few hours without keeling over really are suffering from. It ain't "low blood sugar"...and if I got a dollar each time I heard someone complain about that, I'd be a millionaire by now.
Fasting and mental performance
"In a test where twenty-one university aged people were asked to perform a series of intellectual tests after having either a normal meal, skipping one meal, skipping two meals or going 24 hours without food, researchers found no difference in performance on measures of reaction time, recall or focused attention time. This led the authors of the study to conclude that short-term food deprivation did not significantly impair cognitive function.
These results have been confirmed in additional studies where healthy young adults ate as little as 300 Calories over a two day period and experienced no decrease in tests of cognitive performance (including vigilance, choice reaction time, learning, memory, and reasoning), activity, sleep, and mood)."
Fasting and cold fingers
"Q: Sometimes when I fast my finger tips get cold, why is that?
Fasting increases the blood flow to you body fat (the process is called adipose tissue blood flow). So when you are fasting more blood is travelling to your body fat, presumably to help move it to your muscles where it can be burned as a fuel. Do to this increased travel to your body fat, micro-vasodilation occurs in your fingertips and sometimes toes to compensate. So in some cases it's a 'necessary evil' in the fat loss process."
I've heard people mention cold fingers, hands and feet after longer fasting periods so the above is a good addition to the FAQ at the end of the book.
OK, now on with the formal review.
Eat Stop Eat Expanded Edition Review
Who is this book for?
Anyone interested in intermittent fasting: the science behind it, as a lifestyle, or as a way to lose fat and maintain leanness.
What will I learn from it?
Besides learning how to practice the Eat Stop Eat lifestyle, this book covers topics pertaining to intermittent fasting and metabolism, health, body composition, hormonal effects and much more.
Strong points
* The book is almost twice as long as the original Eat Stop Eat - and it's 100% interesting and valuable information, not useless filler material. Brad has added information and research on the effects of fasting on testosterone, leptin, cortisol, inflammation, fasted training, whole new chapters devoted to blood glucose and fasting, fasting and the brain, workout design, and more. The FAQ is also greatly expanded. I was very impressed with the plethora of new information and how it was presented. To be honest, and this is just the cynic in me speaking, I only expected fluff and maybe some more on the practical side of things.
* One of the weak points of the original was Pilon's advice and recommendations for resistance training. Instead of advocating heavy resistance training to maintain or gain muscle during dieting, Brad linked to some of his affiliates circuit training workouts. Not so in this edition. Instead, Brad covers resistance training basics and research, and offers solid non-retarded advice to go with it: i.e. the importance of progressive overloading, guidelines regarding training frequency, volume, etc. The new chapter on workout design is a very welcome addition for beginners purchasing the book. I am also pleased to see that Brad and I are on the same page when it comes to cardio for fat loss (which is that it's a poor return on your time investment).
* Very newbie friendly, yet well referenced and scientifically accurate. This is the only book on the market with a substantial collection of research on intermittent fasting.
* Does a good job of dispelling the various diet myths out there: "starvation mode," the claim that you will lose muscle if you don't eat every so often, and much more.
* An enjoyable reading experience.
Weak points
* There are no calorie/macronutrient specific guidelines given in this book, which might be a problem for some people. Of course, if you have a good grasp on calorie counting and such, this is a non-issue. On the other hand, I think Brad left out meal plans/nutritional guidelines intentionally, since he pushes this as a lifestyle diet rather than a "diet" diet, so to speak.
* If I have to to nitpick: Brad talks a lot about the importance of low insulin for fat burning and fat loss. While he does not state anything outright incorrect, it might give the beginner the impression that maintaining low insulin is absolutely critical to lose fat. That in turn might lead to the conclusion that lower carb diets are preferable to higher carb diets, and so forth. On the other hand, he does mention the importance of calorie intake rather macronutrient intakes and backs this up with references.
There is also one part where Brad talks about a "glucagon-dominant" metabolism for fat loss, which is not the case (glucagon does not cause fat burning). In one part Brad also cites a researcher who claims that "the idea that there is golden period of getting amino acids into your muscles is speculative at best," which is untrue. Several studies show increased muscle protein synthesis when protein is consumed pre-workout. This is the only claim I take major issue with.
I rarely give praise or a glowing review unless it's warranted but Brad deserves one. While I don't agree with Brad's views about protein (as stated in his protein book; however, he does mention the positive effects of high protein intake during dieting in this one), there's not much I disagree on, or can critique, here. It's in every way a significant improvement over the original, which was already a good book. If you're remotely interested in the topic, get this. You will not regret it.
Is it worth the purchase if you have the old Eat Stop Eat? For someone like myself, a total geek about intermittent fasting and the research surrounding it, definitely. With the material Brad added, this is one of the best and most interesting books on physiology and dietetics I have ever purchased. I rank it right up there with Lyle McDonald's books. Eat Stop Eat Expanded Edition is a fantastic contribution to the intermittent fasting community.
62 comments:
- Anonymous said...
- September 22, 2010 at 11:28 PM
- mamaelvis said...
"People look for some weird shit part 2: Google Search (martin berkhan smiling and stroking a goat made of protein fluff)"
Spam website builders are usually the cause of those type of searches.
Automated composite terms are taken from word group frequency & post newness they regex your page and build new ones (filled with money making flashy ads) automagically.
Welcomes to hell.
- September 23, 2010 at 12:14 AM
- Clement said...
Thanks, Martin, for this in-depth review of ESE. I've found it best to incorporate both his and your principles into my diet. I use John Romaniello's caloric estimate to calculate my maintenance and eat at maintenance+600 on lifting days and maintenance on all other days, eating carbs only post-training and making the best use I can of the post-workout "window of opportunity". I feed from 11am to 7pm. However, I train completely fasted, i.e. I don't even consume BCAAs pre-workout (this would be Pilon's principles as he doesn't consider it to have any effect on muscle catabolism). The muscle hasn't fallen off me so far, as far as I can tell. I'm sure that my results don't translate to everyone else's, though, so it's just personal feedback on the programme.
On another note, I really enjoyed your leangains training video. I appreciate it that you posted it on YouTube as I use my iPhone to access the Internet most of the time and could view it on my device. Please make more videos and complete your book on fasting soon, so that it might take it's rightful place beside Lyle McDonald's diet books and ESE on my "diet book" category of reading materials.
Finally, I'm sure you've hears about Venuto's new book, The Holy Grail. He mentions carb-cycling there. Would that be the same as what you currently preach (except without the fasting and the square meals)?
- September 23, 2010 at 7:03 AM
- Jason said...
I've been following your site since learning of it from Robb Wolf.
It's a fantastic resource, and I greatly appreciate the time and effort you put into articles such as the review above.
Thanks much.
- September 23, 2010 at 8:47 AM
- Sarah said...
Im only 2/3 way through but you were right about the new content... Lots of new stuff I cant rememeber being in the original! Im like a kid in a candy store:) I love IF and the "sciency" side of it.
Thanks for the review Martin and keep up the great work you're doing!
- September 23, 2010 at 9:37 AM
- Fredrik Gyllensten said...
Nice review - just bought the book!
I've read the old version as well.
- September 23, 2010 at 10:02 AM
- Anonymous said...
does "increased muscle protein synthesis" meas MORE "muscle mass"??I think here Brad is right about this matter..if we increase muscle in every "muscle protein synthesis" ,"key meals",or some magical feeding window we'll see more
Ronnie Coleman around us!!
- September 23, 2010 at 10:17 AM
- Mike said...
Would it be more beneficial in your opinion to eat 150 to 200 grams of protein per day while only eating 1,000 calories or is 60grams on average plenty. I weigh 185 pounds and am 6 feet tall (sorry don't know the conversion because as an American we ignore everyone else). I lift heavy four times per week following the advice you preach. I have a 32.5 inch waist but am trying to cut down to 31 inches. Which means I'll probably lose 7 to 10 pounds of fat. So the question is should I concern myself with macronutrients and protein especially or don't worry about it and just focus on low calories.
- September 23, 2010 at 10:23 AM
- Ryder said...
That chapter on inflammation and muscle building is very interesting. Never read about that before. Any thoughts on that, Martin? I guess it makes sense to reduce omega-6 fats and up your intake of omega-3s and saturated fats then? Thanks for a really good and detailed review.
- September 23, 2010 at 10:23 AM
- Anonymous said...
Hey Martin,
Do you implement off-weeks and/or deload weeks in your training regimen. I know that you workout 3x every 8-10 days, so I was wondering whether or not you find off weeks necessary.
- September 23, 2010 at 6:43 PM
- Anonymous said...
Thank you for the good review. I haven't read the original "eat stop eat" but it would be interesting to read about some research about all these different topics associated with IF.
- September 24, 2010 at 12:36 AM
- Anonymous said...
I am slightly confused on a point regarding the quote
"Fasting increases the blood flow to you body fat (the process is called adipose tissue blood flow). So when you are fasting more blood is traveling to your body fat, presumably to help move it to your muscles where it can be burned as a fuel. Do to this increased travel to your body fat, micro-vasodilation occurs in your fingertips and sometimes toes to compensate. So in some cases it's a 'necessary evil' in the fat loss process."
Wouldn't vasoconstriction, not vasodilation, be responsible for cold extremities? I'm not sure if this was a typographical error or a misunderstanding on my part. If it is the latter, I apologize for my being dense!
-Brent Dykstra
- September 24, 2010 at 2:42 AM
- Anonymous said...
Hey Martin, let's get another meals post underway! It's always interesting to see what other people are eating, and I'm sure you've got a bunch of pics from your readers in queue.
- September 24, 2010 at 8:36 AM
- Anonymous said...
Your book - release it. It will make lots of people really happy, giving you oh so many karma-points
- September 24, 2010 at 9:37 AM
- Joe said...
And money points too. Those are redeemable for cheesecakes at your local grocer.
- September 24, 2010 at 11:39 PM
- lylemcd said...
Since there is a fixed amount of blood in teh body, if you start sending more one place (e.g. fat cells), you can't send it other places (e.g. the extremities).
That's what Martin is saying: since there is increased blood flow to fat cells, there is less sent to the extremities. Hence you get localized vasoconstriction in the fingers/toes secondary to vasodilation in adipose tissue.
- September 25, 2010 at 12:24 PM
- Ben said...
Great book and good review. I agree it's a big improvement over the original, especially on the physiology side of fasting. I learned many new things.
- September 26, 2010 at 4:31 AM
- Elite Nutrition said...
I bought the book, I'm always interested in ways to cut out bodyfat
- September 26, 2010 at 11:44 AM
- Jacob said...
Thank you for posting about the "cold fingers and toes" phenomenon. In your opinion does this signify you should be fasting for less time or is this just something to get through?
Thanks for your help. Your site is amazing!
- September 27, 2010 at 7:49 AM
- BigMike000 said...
Jacob, it seems to be something you just have to deal with during the fast. From the article:
"Do to this increased travel to your body fat, micro-vasodilation occurs in your fingertips and sometimes toes to compensate. So in some cases it's a 'necessary evil' in the fat loss process."
I've heard people mention cold fingers, hands and feet after longer fasting periods so the above is a good addition to the FAQ at the end of the book."
Btw, I was freezing like a little bitch today.
- September 27, 2010 at 4:15 PM
- Anonymous said...
Great book, I appreciate your review. Keep up the good work.
- September 27, 2010 at 4:21 PM
- Dor said...
"Brad later explains what those people who apparently can't go a few hours without keeling over really are suffering from. It ain't "low blood sugar"...and if I got a dollar each time I heard someone complain about that, I'd be a millionaire by now."
What's responsible for this effect, then?
- September 27, 2010 at 5:24 PM
- Martin Berkhan said...
"Do you implement off-weeks and/or deload weeks in your training regimen. I know that you workout 3x every 8-10 days, so I was wondering whether or not you find off weeks necessary."
Nope, don't find them necessary.
"What's responsible for this effect, then?"
In summary, being a whiny little bitch.
Brad puts it a little more eloquently:
"...the symptoms of hypoglycemia could in fact be related to anxiety and stress over not eating, as opposed to being caused by low blood sugar. This anxiety could be over fear of becoming hypoglycemic, fear that they are doing something unhealthy by not eating, or even a drug-like withdrawal response to not being able to eat when they wanted to."
- September 28, 2010 at 6:21 AM
- Martin Berkhan said...
Btw, in addition to the above, Brad quotes studies where researchers monitored blood glucose levels in individuals who (by their own account) suffered hypoglycemic episodes and they found no difference compared to normal controls.
Now of course, there's exceptions to every rule but needless to say the great majority of those who tell you they experience various troubles from not eating every so often are not really suffering from true hypoglycemia.
- September 28, 2010 at 7:15 AM
- Michael said...
"...it might give the beginner the impression that maintaining low insulin is absolutely critical to lose fat."
Is it not then? Can someone lose fat with high insulin levels in their bloodstream?
P.S. I'm fasting right now and have cold fingers and toes! The funny thing is I had never noticed it until I read this! :D
- September 28, 2010 at 7:54 AM
- Preston said...
No it is not critical to have low insulin levels to lose fat. This is common dogma among religious lo-carbers but just not true.
James Krieger did a nice series on debunking some of these misconceptions here:
Check it out.
Thanks for the good review and generally great blog Martin- been following for awhile and since implementing your form of IF/training have broken through plateaus in both strength and stubborn fat. I'm not a newbie at nutrition or strength training but nothing has given me results as quickly and noticeably as this while also being sustainable over the long term as part of a healthy lifestyle. Amazing stuff.
- September 28, 2010 at 11:38 AM
- TJ said...
>>>No it is not critical to have low insulin levels to lose fat. This is common dogma among religious lo-carbers but just not true.
That might be technically true, but low-carb dieting is a shitload easier.
Personally I think hunger suppressing ketosis and IF are a marriage made in heaven.
A caloric deficit interrupted by insulin spiking carb intake keeps me hungry and precouupied with food all the time.
When I'm on a high-fat diet, insatiable food cravings go away and suddenly fasting and dieting become nearly effortless (for myself and my wife at least)
FYI we are neither diabetic nor abnormally insulin resistant and we do exercise and lift. In my experience, the only downside to low-carb dieting is reduced work capacity - the solution for me was to just limit lifting duration/volume and eat sweet potatoes once a week or so.
- September 28, 2010 at 4:36 PM
- Anonymous said...
I haven't read ESE yet, but followed the comments here and I'm wondering: Regarding high insulin levels and fat accumulation, what about Gary Taubes' research in Good Calories, Bad Calories?
It's a mighty tome of scientific analysis and criticism, exploring obesity research and the bias behind scientific process and publication. Taubes ultimately explores what he believes to be the driving force behind fat accumulation - chronically raised insulin levels, which leads to Metabolic Syndrome, obesity, diabetes, cancer and heart disease. This book certainly reinforced my decision to support my longevity and health by keeping a tight rein on my blood glucose, and therefore insulin levels.
- September 28, 2010 at 5:13 PM
- Preston said...
TJ said: "That might be technically true, but low-carb dieting is a shitload easier.
Personally I think hunger suppressing ketosis and IF are a marriage made in heaven.
A caloric deficit interrupted by insulin spiking carb intake keeps me hungry and precouupied with food all the time. "
Personally, I have found that idea to be complete bullshit. As have many other people. There is absolutely no need to be in ketosis or eat very low-carb in order to control appetite. And reducing work capacity is something I'm not interested in.
When cycling carbs wisely as in the lean gains protocol I have found no such problems with hunger or being preoccupied with food. On the contrary fasting has been a breeze and appetite control has been solid. Even on training days when I eat huge high-carb pwo meals and a caloric surplus.
Here is a quote addressing this issue from Martin I found in an earlier post:
"I was a carbophobe many years ago. Trust me when I say that it's ultimately a highly counterproductive mindset if you're looking to maintain leanness, performance and your sanity in the long-term. I'm lucky that I got out of it. Since a few years back, at the same time I started using intermittent fasting and developed the Leangains method, I have occupied the middle ground.
There is a place for both higher fat and higher carb intakes depending on occasion. The exclusion of either one macronutrient breeds a longing for the other. Eating sufficient amounts of each one on a regular basis is key. That's why Leangains is a cyclical diet. Low carbs, higher fat on rest days, higher carbs and lower fat on training days. In my experience this is just perfect."
- September 28, 2010 at 11:53 PM
- nada said...
What is your thoughts about Brads 24h fasts vs your typical 16h fast?
- September 29, 2010 at 1:19 AM
- Linda said...
Good book. Answered a lot of questions I had about fasting (and so does your site!). Thanks, Martin.
- September 29, 2010 at 4:07 AM
- Anonymous said...
I had the first edition of Eat-Stop-Eat. Since January of this year I've lost approx. 20-25 lbs following his recommended approach of 1 or 2 24 hour fasts per week. I usually work out about 3-4 times per week, usually 3x resistance (kettlebells or weights) and 1x yoga or stretching. Best of all, during this time I've still been able to enjoy the foods I love - e.g. Tim Hortons coffee & donuts or Marble Slab ice cream. I'm sure if I ate cleanly on my non-fasting days I would lose even more weight but I know from previous experience that that's not a diet I can maintain over any lengthy period of time.
Did I need to purchase the new edition? Probably not, but since the first one worked so well for me I don't feel bad about paying to learn a little bit more and not lose interest in IF.
BTW: Great site Martin, I refer to this all the time.
- September 29, 2010 at 9:09 AM
- mike said...
"That's why Leangains is a cyclical diet. Low carbs, higher fat on rest days, higher carbs and lower fat on training days. In my experience this is just perfect."
thats just carb recycling. nothing fancy here. it works well if the macros are dialed correctly. However I have found low carb diets with the weekend carb-up to be better in terms of fat loss.
- October 2, 2010 at 6:48 AM
- Anonymous said...
I've found ESE combined with Leangains on lifting days to be ideal for lean mass retention and strength gain + fat loss.
Btw thanks for the review Martin I bought the book and it's awesome. Now I'm looking forward to your book!
- October 3, 2010 at 4:33 AM
- N. Bartke said...
Love your posts! Keep up the good work!
- October 3, 2010 at 8:22 AM
- Caleb said...
I want to tell you that I visited your site for the first time about 9 days ago.... I'm hooked.
I read through EatStopEat and I can't get enough information right now to satisfy my desire to understand and learn this. I too was in search of something real when it comes to nutrition. As a fellow personal trainer, I just felt in my gut there has to be a better way to eat and live.
I will begin my own journey using your IF principals beginning next week. I have a client that is willing to do this with me, so we are stoked. I am even beginning to change my personal blog and start tracking the changes in my body.
Thanks again Martin. I want your book.
- October 5, 2010 at 6:30 AM
- Jake said...
Thanks for another great post! I use a bit of a mix of your style of fasting and ESE. I maintain an 8 hour or less easting window daily, but I also mix in some longer fasts (22-24 hrs) once or twice per week.
I have a question pertaining to training ... my main hobby is mountain biking and I compete in a few endurance races each year. That said I also love weight training, but obviously extra "bulk/weight" is a negative for bicycling (power/weight ratio important)
What would the best style of lifting be to at least maintain and maybe even gain strength, without adding any unnecessary bulk? low weight, high rep (15-20), medium weight, medium rep (8-12), or high weight, low rep (4-6). My understanding is high weight, low reps adds the least bulk, but I'd love to hear your thoughts on this subject ... Thanks!
- October 6, 2010 at 3:28 PM
- Glenn said...
Thanks for the great review Martin. I have only been on your site for a few days, so I haven't had a chance to review everything. I did buy his book based on your review and thought it is well done.
A few questions: 1)I'd prefer to do the 16 hr. fast daily vs. the 24hr 2x week, what if any difference would there be. 2) I assume that it is ok to drink pre-workout drinks (during your prescribed fasting period) such as jack3d, no xplode, etc as well as drinks such as zipfizz, and Low carb monster??(It doesn't appear to fit into the ESE fast...)
- October 6, 2010 at 4:43 PM
- Anonymous said...
Jake, try a rep range of 1-3.
- October 12, 2010 at 12:07 PM
- Anonymous said...
He says 24 hours, you say 16 h.
According to book fatburning is just getting really started at 14, and maxes out at ..24? 30h.
So why 16h?
I mean I like 16h better, it fits better with my life and is easier. But I need the fatloss.
- October 12, 2010 at 3:32 PM
- Anonymous said...
¨But I need the fatloss.¨
With the available evidence, the long-term (metabolic) advantages of IF regarding body composition are highly interesting but remain speculative.
At the end of the day, the main determinant of fat loss are calories.
Now, IF makes it easier for many people (me included) because of better diet compliance resulting from its simplicity. It´s the best weapon to improve body composition I have ever tried. I can assure you that I would have never achieved the body I now own without Leangains methods. Finish that book of yours pleeaaaaase!!!!
- October 12, 2010 at 4:57 PM
- Martin Berkhan said...
"Is it not then? Can someone lose fat with high insulin levels in their bloodstream?"
Let me demonstrate what I mean.
Diet A: 2000 kcal, 50% fat, 40% protein, 10% carbs.
Diet B: 2000 kcal, 10% fat, 40% protein, 50% carbs.
Despite higher insulin on B, fat loss results will not differ. Talking strictly from a physiological perspective, that is.
- October 12, 2010 at 6:05 PM
- Anonymous said...
I was not adressing the recomposition idea.
I just wondered why Martin has chosen 16h, while Pilon does not note any significant negative effect of 24h.
Is it a compromise to make it possible to fill up on proteins after workouts. .I.e you sacrifice fatloss for the ability to eat after workouts?
I am wondering about the rational behind the 16hours.
- October 13, 2010 at 1:25 AM
- Anonymous said...
By refering to fat loss you in fact addressed the recomposition idea, as I don´t think you would like to lose muscle mass while leaning out.
So if you want to know if there is any advantage of 24 vs 16 regarding fat loss, no there isn´t because it´s all about calories. Eating all your calories after the 24 hour mark will be the same than if you eat them during an 8 hour period.
Personally, the degree up top which I can extend the fasting phase is determined by my actual energetic reserves (which depend on how much calories I ate and expended the day before).
- October 13, 2010 at 3:44 PM
- Martin Berkhan said...
For differences between ESE and Leangains, I suggest you read the interviews and older posts on this site:
- October 14, 2010 at 7:51 AM
- How To Lose Weight- Michael said...
Great report on ESE. I've known Brad for years and the IF concept really turned my view on food on its head and has given me back power of my own body.
I tend to do a fast day whenever I am flying somewhere and usually the day after any big occasion. Weddings, Birthday parties, thanksgiving etc. With this method in place, I can control my weight and still live a super fun life.
Check out my fasting experience as it started a few months even before i heard about ESE.
Its really great to hear more people realize we should be in control our appetites, not our food addictions.
If you'd ever like to do a guest post on my site, get in touch.
- October 16, 2010 at 11:52 PM
- AdamBall said...
In your example with diets A and B, are you trying to say "a calorie is a calorie, is a calorie"?
This being along the lines of calories in = calories out?
I think the hormonal effect of foods plays into it a bit, too. Eades speaks about a "thermogenic effect" that may explain why it matters where your calories come from.
Anyway, thanks for all the great info on the blog!
- October 21, 2010 at 9:32 AM
- Martin Berkhan said...
Yeah, and the thermogenic effect is due to protein which is why I made a point out of keeping that variable constant between the examples.
If protein would be higher in either example = more fat loss.
- October 26, 2010 at 7:00 AM
- Charalampos said...
Great review. Just wanted to add a comment. In the review you state "Is it worth the purchase if you have the old Eat Stop Eat?". I believe Brad has emailed everyone that has ever purchased ESE and gave them a Free update to the latest edition. At least that's what happened to me!
- November 2, 2010 at 4:50 PM
- Karl K said...
Speaking of reviews, did you ever read Alan Aragon's Girth Control? I know you're a fan of Aragon, but I didn't find anything about his book on your website.
- November 22, 2010 at 10:03 PM
- Martin Berkhan said...
Haven't read it. Heard good things about it though. I think Alan's working on an update. IIRC there were some parts he wasn't entirely happy with in the first edition.
- November 27, 2010 at 10:48 PM
- Anonymous said...
Martin what do you think of Pilons ideas of short-term fasting only 1-2 times/week for 24h instead of the daily fasting around 16-18 hours, with the argument that fat oxidation and growth hormone levels are more increased fasting longer?
- November 29, 2010 at 2:43 AM
- doug said...
Should I get this, or wait for the Lean Gains book? :)
- November 30, 2010 at 11:32 AM
- Anonymous said...
Considering this freaky cold weather, I have no problems understanding why my fingers and toes feel frozen all the time ;P
- December 7, 2010 at 4:28 AM
- Martin Berkhan said...
"Martin what do you think of Pilons ideas of short-term fasting only 1-2 times/week for 24h instead of the daily fasting around 16-18 hours, with the argument that fat oxidation and growth hormone levels are more increased fasting longer?"
Well, he's right. Want larger increases less frequently or moderate increases on a daily basis? Your choice. I am obviously biased towards my own approach.
- December 12, 2010 at 5:23 AM
- Nove said...
its a great review marthin,
i've used ESE for 1 year, coz this diet is suitable for me and i can enjoy my time with my friends and family without worry my sixpack will cover with fat.
i just wanna try leangains, but i always eat cheat food , almost everyday (IF save me from fat).Can i still eat whatever i want eat on leangains??
- December 18, 2010 at 7:24 AM
- morten_g said...
typo report
"Do to this increased travel to your body fat, micro-vasodilation occurs in your fingertips"
should be
"Due to this increased travel to your body fat, micro-vasoconstriction occurs in your fingertips"
My fingers and toes are almost always cold though. Maybe that's why I'm always skinny. Still need to try out if I can make some gains on Martin's concept. Thanks Martin for all the info.
- January 5, 2011 at 2:31 PM
- Anonymous said...
As a type 1 diabetic, I always want to laugh when people say they have self-diagnosed "hypoglycemia" and "need" to eat candy every hour or two to prevent it. I also want to slap them. Even my body can maintain my blood sugars in a fast.
1: If you think you actually have a hypoglycemic disorder, go to an endocrinologist. You. Can. Die. From. This.
2: You probably don't. Go see an endocrinologist so you can stop pretending you can't diet.
3: If you're trying to detect a hypoglycemic episode, be on the lookout for food (esp. sugars) tasting different (in my case, tasting BAD), vision difficulties, and increased heart rate.
Simple irritability is probably just you sulking that you haven't had candy in a couple minutes. Fat ***.
- May 14, 2011 at 7:51 AM
- ScoDal said...
Found this page, started reading, saw the book, acquired the book, read the book, returned to your post, finished reading the rest of what you had to say. I did all of this in less than 3 hours. I feel (at least) 10x smarter about how to improve my overall health and physique. Can't wait to add intermittent fasting into my lifestyle. Thank you again, Martin (& Brad)
- October 19, 2011 at 7:47 PM
- Anonymous said...
Hey Martin,
You responded to this guys question as Anon,
"Martin what do you think of Pilons ideas of short-term fasting only 1-2 times/week for 24h instead of the daily fasting around 16-18 hours, with the argument that fat oxidation and growth hormone levels are more increased fasting longer?"
Well, he's right. Want larger increases less frequently or moderate increases on a daily basis? Your choice. I am obviously biased towards my own approach.
-I'm currently following your approach, would it be detrimental to my success if I threw in one 24 hour fast each week?
- December 17, 2011 at 10:44 AM
- Reka said...
I'm wondering what is the "I have low blood sugar" people's real problem, you said Brad explains it later in his book. I am personally quite sick of so many people whining about it like if it was a fact. I find it very easy to fast, without being hungry, and back when I used to eat breakfast in the morning and something in every 3-4 hours I was hungry almost all the time but I still didn't have the imagination to make assumptions about my blood sugar :D.
- February 8, 2012 at 1:23 PM
- Anonymous said...
what do you think of pushups?
- August 6, 2012 at 8:42 PM
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Skinner Park
1331 W. Monroe St. Chicago, Illinois 60607
(312) 746-5560
Fee: $5 per child
Age Range: 3-5 yrs
Skinner Park will host a Valentine's Day event with family fun, music, dancing and games. February 14, 2013 5:30-7:30pm. The event will be held at Whitney Young P.E. building Gym C located at 211 S. Loomis. Ages 3-5 yrs. Fee $5 per child.


text:
Genetics as it applies to evolution, molecular biology, and medical aspects.
Moderator: BioTeam
2 posts • Page 1 of 1
I'm bringing a question which arose on a different (non-science) forum. The question arose like this (paraphrasing):
A: Inbreeding is unethical because of the high chances of birth defects. Birth defects are caused by similar genes. If you keep a gene that may cause a birth defect in one family, there are no other genes to dillute the birth defect gene.
B: What's to say that similar genes won't just as likely cause "birth enhancements", where "enhancement" means the opposite of "defect"?
A: Most of the odd things tied to recessive genes in humans are defects.
B: What basis is there for that assertion?
A: Science.
B: Has this alleged "science" ever been published, and if so, where specifically can it be read?
What do you all think?
There are a couple of simple reasons why your scenario doesn't work -
A genetic change that affects the coded protein (most changes are pretty neutral) is more likely to harm its effectiveness than enhance it. Such changed alleles are recessive, covered up when paired with codes that still produce good working proteins, and random, but passing down a family line. Inbreeding can put together 2 bad recessives - that's why it's bad.
A mutation that enhances protein function would probably not be recessive, since the enhanced protein would produce enhanced effects - there's no reason to expect the "regular" proteins to hide the enhancement.
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Should city of Janesville invest in flowers?
The city of Janesville is debating its budget and considering raising the wheel tax to pay for needed street repairs. In a budget study session this month, Councilman Matt Kealy said he wants to beautify the city and create a public-private partnership to plant flowers on medians. Kealy, a local businessman, would find public money to invest by cutting lap swim, The Gazette reported Oct. 11.
That got me to thinking, and I wasn't the only resident doing so. Here's what a caller suggested, in part, in Wednesday's Gazette Sound Off package:
"Why not take the $25,275 spent on lap swimming each year and put that toward streets and let volunteers beautify the medians? A lot of us would volunteer. I'll volunteer plants and time."
It's easy to call anonymously and make such pledges. Janesville, however, is home to Rotary Botanical Gardens, which relies heavily on volunteers to nurture its extensive and award-winning grounds. So the community already has a built-in army of volunteers with green thumbs who might also help plant and tend flowers and beautify more parts of the city. Admittedly, our community is falling short in spreading greenery.
The October/November issue of Our Wisconsin magazine also features a story about Greendale, where volunteer "gardeners" attend to abundant flower beds. In downtown Greendale, residents plant more than 37,000 flowers in plots, planters and large hanging baskets on light poles each spring, Stacy Yingling reports in the magazine.
Visitors liken it to walking in a park. Imagine what even a modest spread of flowers could do to spruce up downtown Janesville and make it more inviting.
How did Greendale pull this off? Greendale's village center was remodeled years ago, Yingling writes. The renovation included lots of green space and flower beds. The village's small grounds crew found the plantings overwhelming both in time and money to maintain, however. Then a local leader had a chat with a woman who had recently moved into a senior center and missed the chance to tend her garden. That spurred this leader to consider emulating the "Adopt a Highway" program and give the woman and others like her small flower gardens to adopt and tend.
Greendale's Adopt a Plot program grew roots, and today about 60 volunteers sign up annually. They're assigned plots and have signs to designate who is caring for each one. Participants do weeding and deadheading, but the grounds crew handles planting, watering and fertilizing. The volunteers get colorful shirts with "W.O.W." printed on the front. This stands for "Greendale's Weed-Out Warriors." The backs say either "We're making Greendale the best bloomin' town in the country!" or "We dig Greendale!"
At an end-of-season picnic, the volunteers said they appreciated how many people stopped and thanked them for their efforts while they worked.
So, Janesville, how about it? How many public dollars should we plow into such a program, or could we rely mostly on volunteers to pull it off?
An update: Janesville Councilman Kealy just told me by phone that his plans for a public-private partnership are coming together. Only $2,500 in tax money has been allocated, diverted from weed spraying in streets and a council budgetary item. Rotary Gardens, K&W Greenery, the Master Gardeners and Bower City Garden Club have signaled interest in helping. New flower boxes would inflate first-year costs, and the city might spend $500 on flowers/plants unless they're donated. City crews would help volunteers with watering.
Greg Peck can be reached at (608) 755-8278 or firstname.lastname@example.com. Or follow him on Twitter or Facebook.
Greg Peck can be reached at (608) 755-8278 or firstname.lastname@example.com. Or follow him on Twitter or Facebook.


text:
Evolving non "life-or-death" but useful characteristics
Discussion of everything related to the Theory of Evolution.
Moderator: BioTeam
6 posts • Page 1 of 1
Evolving non "life-or-death" but useful characteristics
Hi all,
Forgive me if this question has been answered before, but I've spent some time looking around for answers and haven't really found a satisfactory one.
My questions has to do with the evolution of non-"life or death" but nonetheless useful characteristics, and how the model of natural selection explains why they persist. One example of such a characteristic in my mind is eyebrows. While eyebrows have a clear functional purpose of keeping dirt out of our eyes (which has obvious benefits), I find it hard to believe that keeping dirt out of one's eyes would ever have made a difference between life and death for an individual (ie, because our ancestors could see without the impediment of dirt in their eyes, the cheetah did not eat them-----or because our ancestors could see without impediment, they were able to successfully hunt the cheetah, which they would not have been able to do otherwise). And forgive me if there is a blatant hole in my reasoning, but to me, it seems like this is an instance of some characteristic that is not randomly persisted through generations (it has a specific and practical purpose--to keep dirt out of our eyes) but at the same time, if it's not going to make any substantial impact on the survival of an individual, then how can it be selected for?
One might offer the explanation that eyebrows were persisted "randomly," that it was in fact other useful characteristics which helped our ancestors thrive, and that those who thrived might just happened to have had eyebrows. While I can't dismiss this answer, I think the fact that there is a very practical and straightforward reason why we'd want to retain hair above our eyes suggests that it is unlikely that it was just a characteristic that randomly "tagged along" for the ride through generations.
I'm sorry to be so focused on this one specific manifestation...I think there are a lot of others, like some of our fight-or-flight responses like yelling when we're startled or feeling the urge to defecate when we're frightened. Both of these traits theoretically could help us survive, but again, I find it difficult to imagine a specific instance when having these characteristics would make a difference between life or death. I understand if you look at an organism holistically, at the sum total of its useful characteristics, why it survives will make more sense. But, I guess my question boils down to if a particular trait is not useful in and of itself, how does the model of natural selection explain why there would be any pressure for such a characteristic to be passed down? (and again, I'm not talking about random not-useful or even detrimental characteristics....I get that these will show up due to the randomness of NS....I'm talking about characteristics that in fact have some practical use, but that really wouldn't make much of a difference in life or death)
Thanks for listening to rambling. And sorry if this has already been answered, or if I'm missing something incredibly obvious
I think a complete way to say it is that a trait will be present in a population if it is (or was) a trait that increases the probability that the gene (or genes) that are responsible for that trait are propagated, or is a trait that is genetically associated with such a trait. So its not simply a matter of life or death. For sexually reproducing organisms, its about the probabilities of life or death of the gene up to and including sexual maturity of the organism only, and then reproductive success of that gene. Or, its life or death of that gene (probably in close relatives) up to and including sexual maturity, and then reproductive success of that gene. Or the same thing for genes that are somehow "linked" to that gene. Its more complicated than simply "survival of the fittest".
I don't know about eyebrows, but there are some possibilities. I think humans are one of the few species that show the "whites of their eyes", because humans are social animals, and eyes are (or were) very important in communication, being able to see which way a person's eyes were directed. Predatory animals, like cats and dogs especially, don't show the whites of their eyes, their eyes are part of their camouflage. Maybe eyebrows also fall into this "communication" category. What about eyebrows on dogs and cats? I wonder if domesticated dogs and cats have more expressive eyebrows than wild dogs and cats? Dogs are more social than cats, do they have more expressive eyebrows than cats? Pick a really non-social animal and check them for eyebrows.
Also, consider the eyes on a peacock's tail. I have heard the theory (don't know if its true) that perhaps in the past, peacocks as a population had to deal with some eye disease, and females that developed the ability to assess the health of a male based on the appearance of their (actual) eyes and choose ones that were uninfected, perhaps due to a genetically developed resistance to the disease, were more sexually successful. Males which developed big, clear "eyes" on their tails took advantage of this by "fooling" the more fit females into accepting them. Eventually the population as a whole became resistant to the disease, but the eye game was still on. Eyebrows may not be a signal of health, but they may be part of some similar kind of game. People without eyebrows are less sexually attractive, and the reason for that doesn't have to exist right now, the reason may be long gone, but the eyebrow game is still on.
It may not be so crucial for us, since we have pretty movable fingers, but for other animals may be keeping-dirt-out-of-eyes quite crucial.
To me, your examples look exactly what (can) make(s) the difference. Because if you surprise the predator with yelling, you may survive. If you have problems with eyes, you will not survive for long.
Cis or trans? That's what matters.
Re: Evolving non "life-or-death" but useful characteristics
Thank you both for your answers.
@Rap, I take your point about NS being more than just survival of the fittest. I realize that traits that are sexually beneficial will help an organism become more "successful" in terms of gene propagation (independent of "life or death" traits.) I like your possible explanation about the eyebrows....I have heard a similar theory. That said, I still question whether or not such advantages would have been enough of a "game-changer" for the individual to distinguish itself from its peers and allow its characteristic to be widely propagated. But I still don't know if my question has been answered on a fundamental level (eyebrows I think might have been a poor example--see below)
@JackBean Okay, yelling and eyebrows aside, how about the urge to defecate when frightened? How do you select for such a trait? Can you ever imagine an instance when defecating while being pursued by a predator would make any difference between life or death? Even if it did in one instance, statistically how could it be significant enough to make a difference on the population level? Maybe I'm being a bit myopic....I still think there is something here, though. I will try and think of some more examples. In the mean time, any explanation for this example? Thank you
First, as pointed earlier, life and death is not the only selection. It is more different reproductive success (directly linked to survival, but not only). And in addition you have to think about all the non selective aspect of life (all the random events that can alter a population without much surviving)
Second, you have to understand your example a bit better. In fact the need to defecate linked when terrorized, might be just a by product of a mechanism that acts on all the smooth muscles. Or more generally, some things are selected not because they have any intrinsic value, but because they are part/respond to a wider mechanism that cannot be easily broken down.
And this is just a simplification of all the parameters that can affect what we observe. It is a bit more complicated than it appears.
Science has proof without any certainty. Creationists have certainty without
any proof. (Ashley Montague)
@canalon, thanks for your response. It was definitely helpful for me. Yes, your points are good ones...it's very difficult/risky to look at any of these examples in isolation. I think I can accept that these traits are probably part of a broader and more complicated mechanism or system that was selected for. I guess that means I've reached a satisfactory conclusion to my question...thank you all for your help
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Death notices for Oct. 13, 2013
Sunday, October 13, 2013
James R. Brown, 66, Footville, died Tuesday at the William S. Middleton Memorial Veterans Hospital, Madison. Services will be at 11 a.m. Saturday at Grove Cemetery, rural Footville. No visitation is planned. Henke-Clarson Funeral Home, Janesville, is assisting the family.
Eleanor A. Cirese, 92, Delavan, died at Westshire Farms at the Lakes Retirement Community on Saturday. Services will be at noon Thursday at St. Patrick's Catholic Church, Elkhorn. Visitation will be from 10:30-11:30 a.m. Thursday at Haase-Lockwood & Associates Funeral Home and Crematory, Elkhorn.


text:
Firefly Festival organizers have released the names of the bands and musicians that will perform this year. More than fifty bands are scheduled to appear.
The Firefly Festival 2013 line-up has been released by Red Frog Events, the festival organizer. Seventy-one acts will perform at this year's festival, which takes place Friday, June 21 through Sunday, June. 23, officially kicking off summer with a rock n' roll bang.
Headliners for this year's festival include Tom Petty and the Heartbreakers and Red Hot Chili Peppers. Other big names include Foster The People, The Avett Brothers, The Lumineers, Alabama Shakes, Vampire Weekend and hip-hop legend Public Enemy.
Imagine Dragons is the only band listed in the line-up that performed at last year's festival. Passion Pit, who was originally scheduled last year but cancelled at the last minute, is also in this year's line-up.
The bands will perform on four stages set up and spaced out on The Woodlands, a piece of property owned by Dover International Speedway renamed by Firefly organizers and used during NASCAR race weekends for camping.
Like last year, this year's festival will feature a vintage arcade. Tom's Shoes is also returning and fans of the benevolent company will once again be able to design their own shoes. Festival-goers will also be able to sample the Delaware-brewed Firefly Ale, once again being offered by Dogfish Head Brewery. The Vineyard wine garden, camping and luxury "glamping," Hammock Hangout and some enhanced culinary options will also return.
Pre-sale tickets went on sale within a few days of the conclusion of the inaugural Firefly Festival at noon on Tuesday, July 24 and quickly sold out. Advance three-day passes for the second annual music festival were priced at $148, about $30 cheaper than last year's pre-sale price and $70 cheaper than the final three-day pass price.
Three-day passes for the festival will go on sale Thursday, Feb. 21 at noon, EST, for $198. VIP packages for the three-day event will go on sale for $798. Single-day passes will be available again this year but will be released closer to the date of the event. Organizers have not indicated exactly when the single-day passes will go on sale or how much they will be.
Firefly 2012, which drew more than 30,000 guests per day from 48 states between Friday, July 20 and Sunday, July 22, helped significantly impact the Delaware economy as hotels were booked to capacity all weekend long. As soon as 2013 pre-sale passes went on sale last year, many fans sited on Facebook and Twitter that they were already booking rooms and checking out hotel rates. Packed accommodations up and down the state are expected again this year.
The Line-up, alphabetically
A Silent Film
Action Bronson
Alabama Shakes
Amanda Palmer
Atlas Genius
Azealia Banks
Big Gigantic
Calvin Harris
Capital Cities
Conner Youngblood
Crystal Fighters
Dan Deacon
Delta Rae
Django Django
Dr. Dog
Ellie Goulding
Foster the People
Grizzly Bear
Hey Marseilles
Imaginary Cities
Imagine Dragons
JC Brooks and the Uptown Sound
Kendrick Lamar
Kishi Bashi
Kopecky Family Band
Lord Huron
Manufactured Superstars
Matt & Kim
Passion Pit
Public Enemy
Purity Ring
Red Hot Chili Peppers
Robert DeLong
Selah Sue
Sister Sparrow
St. Lucia
The Apache Relay
The Avett Brothers
The Chevin
The Joy Formidable
The Last Bison
The Last Royals
The Lumineers
The Neighbourhood
The Royal Concept
The Spinto Band
The Walkmen
Tom Petty and the Heartbreakers
Toro y Moi
Trails and Ways
Twenty One Pilots
Vampire Weekend
Wheeler Brothers
White Panda
Wild Belle
Yeah Yeah Yeahs
Young Empires
Youngblood Hawke


text:
What's your favorite spot for fall colors?
Today's Gazette kicks section features a story dubbed "15 faces of fall," by the Milwaukee Journal Sentinel's Chelsey Lewis. It suggests "different ways to savor the season's beautiful colors in Wisconsin."
It's worth noting that Rock County's eastern neighbor, Walworth County, gets three of the entries. These are taking a Lake Geneva Canopy Tour that involves ziplining, enjoying a narrated boat tour through Lake Geneva Cruise Lines and going hang gliding out of Gutzmer's Twin Oaks Airport in Whitewater.
Other options include everything from riding the Original Wisconsin Ducks at the Dells to paddling a kayak through Horicon Marsh.
Many of the spots suggested I'm sure you've heard of if not visited: the Kettle Moraine State Forest, the Baraboo Hills, Devil's Lake State Park and the winding Kickapoo River. Other activities include canoeing, horseback riding, hot air ballooning and riding a vintage railroad car.
My wife and I plan to spend some time enjoying fall colors in the coming days.
What's your favorite way to enjoy fall colors in Wisconsin? What have you done that you could suggest for readers? If you've taken an autumn vacation, which is your favorite state for viewing fall colors?
Greg Peck can be reached at (608) 755-8278 or firstname.lastname@example.com. Or follow him on Twitter or Facebook.
Greg Peck can be reached at (608) 755-8278 or firstname.lastname@example.com. Or follow him on Twitter or Facebook.