6 Popular Ways to Do Intermittent Fasting
It's claimed to cause weight loss, improve metabolic health, and perhaps even extend lifespan.
Not surprisingly given the popularity, several different types or methods of intermittent fasting have been created.
Every method can be effective, but figuring out which one works best depends on the individual.
Here are 6 popular ways to do intermittent fasting.
1. The 16/8 Method: Fast for 16 Hours Each Day
The 16/8 Method involves fasting every day for 14 to16 hours and restricting your daily "eating window" to 8-10 hours.
Within the eating window, you can fit in 2, 3, or more meals.
This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan.
Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast.
For example, if you finish your last meal at 8 p.m. and don't eat until noon the next day, you're technically fasting for 16 hours.
It's generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts.
For people who get hungry in the morning and like to eat breakfast, this method may be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way.
It's very important to primarily eat healthy foods during your eating window. This method won't work if you eat lots of junk food or an excessive number of calories.
The 16/8 method involves daily fasts of 16 hours for men and 14-15 hours for women. Each day you'll restrict your eating to an 8- to 10-hour "eating window" where you can fit in 2, 3, or more meals.
2. The 5:2 Diet: Fast for 2 Days Per Week
This diet is also called The Fast Diet and was popularized by British journalist Michael Mosley.
On the fasting days, it's recommended that women eat 500 calories and men eat 600 calories.
For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat two small meals (250 calories per meal for women and 300 calories for men).
As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.
The 5:2 diet, or the Fast diet, involves eating 500-600 calories for two days out of the week and eating normally the other 5 days.
3. Eat-Stop-Eat: Do a 24-Hour Fast, Once or Twice a Week
Eat-Stop-Eat involves a 24-hour fast, either once or twice per week.
This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years.
By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast.
For example, if you finish dinner at 7 p.m. Monday and don't eat until dinner at 7 p.m. the next day, you've just done a full 24-hour fast.
You can also fast from breakfast to breakfast or lunch to lunch. The end result is the same.
Water, coffee, and other noncaloric beverages are allowed during the fast, but no solid foods are permitted.
If you're doing this to lose weight, it's very important that you eat normally during the eating periods. As in, eat the same amount of food as if you hadn't been fasting at all.
The potential downside of this method is that a full 24-hour fast may be fairly difficult for many people.
However, you don't need to go all-in right away. Starting with 14-16 hours and then moving upward from there is fine.
I've personally done this a few times. I found the first part of the fast very easy, but in the last few hours, I became ravenously hungry.
I needed to apply some serious self-discipline to finish the full 24 hours, and I often found myself giving up and eating dinner a bit earlier.
Eat-Stop-Eat is an intermittent fasting program with one or two 24-hour fasts per week.
4. Alternate-Day Fasting: Fast Every Other Day
Alternate-day fasting means fasting every other day.
There are several different versions of this method. Some of them allow about 500 calories during the fasting days.
Many of the lab studies showing health benefits of intermittent fasting used some version of this method.
A full fast every other day can seem rather extreme, so it's not recommended for beginners.
With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.
Alternate-day fasting means fasting every other day, either by not eating anything or only eating a few hundred calories.
5. The Warrior Diet: Fast During the Day, Eat a Huge Meal at Night
The Warrior Diet was popularized by fitness expert Ori Hofmekler.
Basically, you "fast" all day and "feast" at night within a 4-hour eating window.
The Warrior Diet was one of the first popular "diets" to include a form of intermittent fasting.
This diet also emphasizes food choices that are quite similar to a paleo diet — whole, unprocessed foods that resemble what they looked like in nature.
The Warrior Diet is about eating only small amounts of vegetables and fruits during the day and eating one huge meal at night.
6. Spontaneous Meal Skipping: Skip Meals When Convenient
You don't actually need to follow a structured intermittent fasting plan to reap some of the benefits.
Another option is to simply skip meals from time to time, such as when you don't feel hungry or are too busy to cook and eat.
It's a myth that people need to eat every few hours or they'll hit "starvation mode" or lose muscle.
The human body is well equipped to handle long periods of famine, let alone missing one or two meals from time to time.
So, if you're really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or, if you're traveling somewhere and can't find anything you want to eat, do a short fast.
Skipping one or two meals when you feel inclined to do so is basically a spontaneous intermittent fast.
Just make sure to eat healthy foods during the other meals.
Another more "natural" way to do intermittent fasting is to simply skip one or two meals when you don't feel hungry or don't have time to eat.
The Bottom Line
There are a lot of people getting great results with some of these methods.
Intermittent fasting is not for everyone. It's not something that anyone needs to do. It's just another tool in the toolbox that can be useful for some people.
Some also believe that it may not be as beneficial for women as men. It may also not be a recommended choice for people who have or are prone to eating disorders.
If you decide to try intermittent fasting, keep in mind that you need to eat healthy as well.
It's not possible to binge on junk foods during the eating periods and expect to lose weight and improve health.
Calories still count, and food quality is still absolutely crucial.
For more details on intermittent fasting, read: Intermittent Fasting 101 — The Ultimate Beginner's Guide.
- Intermittent Fasting Could Be Part of a Healthy Lifestyle, Studies Show ›
- Does Intermittent Fasting Boost Your Metabolism? - EcoWatch ›
EcoWatch Daily Newsletter
By Brian J. Love and Julie Rieland
The COVID-19 pandemic has disrupted the U.S. recycling industry. Waste sources, quantities and destinations are all in flux, and shutdowns have devastated an industry that was already struggling.
Goodwill's Canton, Mich. site looks overwhelmed on June 16, with an oversupply of donations and little immediate chance for resale. Brian Love / CC BY-ND
Recyclers Under Pressure<p>Since March 2020, when most shelter-in-place orders began, sanitation workers have noted massive increases in municipal garbage and recyclables. For example, in cities like Chicago, workers have seen up to <a href="https://chicago.suntimes.com/coronavirus/2020/4/7/21212543/coronavirus-chicago-garbage-pickup-streets-sanitation-masks" target="_blank">50% more waste</a>.</p><p>According to the <a href="https://swana.org/" target="_blank">Solid Waste Association of North America</a>, U.S. cities saw a <a href="https://swana.org/news/swana-news/article/2020/06/17/swana-submits-statement-on-recycling-challenges-for-u.s.-senate-hearing" target="_blank">20% average increase</a> in municipal solid waste and recycling collection from March into April 2020. Increased trash can be attributed partly to spring cleaning, but most of it is due to people spending greater time at home. Restaurants struggling to survive under COVID-19 restrictions are contributing to the rise in plastic and paper waste with <a href="https://theconversation.com/using-lots-of-plastic-packaging-during-the-coronavirus-crisis-youre-not-alone-135553" target="_blank">takeout packaging</a>.</p><p>Although higher volumes of recyclables are being set on the curb, budget deficits are squeezing recycling programs. Many municipalities are struggling with <a href="https://www.ketv.com/article/omaha-mayor-health-officials-to-provide-covid-19-update-friday-afternoon/32498068#" target="_blank">multimillion-dollar shortfalls</a>. Some communities, such as Rock Springs, Wyoming, and East Peoria, Illinois, <a href="https://resource-recycling.com/recycling/2020/05/27/budget-shortfalls-threaten-local-recycling-programs/" target="_blank">have cut recycling programs</a>.</p><p>And these stresses are testing a business already faced uncertainty.</p>
While bottle deposit stations remain closed, recyclables pile up in basements and garages. David Rieland / CC BY-ND
Turmoil in Scrap Markets<p>The global recycling economy has suffered since 2018 as first China and then other Asian nations <a href="https://theconversation.com/as-more-developing-countries-reject-plastic-waste-exports-wealthy-nations-seek-solutions-at-home-117163" target="_blank">banned imports of low-quality scrap</a> — often meaning improperly cleaned food packaging and poorly sorted recyclable materials. As in any business, the value of raw recyclables is linked to supply and demand. Without demand from nations like China, which formerly took up to 700,000 tons of U.S. scrap annually, recyclers have scrambled to stay in business.</p><p>The pandemic has boosted prices for some materials. One industry leader told us that between February and May 2020, prices doubled for recycled paper and tripled for recycled cardboard. These shifts reflect higher demand for tissue products and shipping packaging under shelter-in-place orders.</p><p>However, he also reported that prices for the most-recycled categories of reclaimed plastics — PET (#1) and PE (#2 and #4) – were at 10-year lows. An influx of cheap oil has driven the raw material cost of oil-derived virgin plastics to their lowest levels in decades, <a href="https://millerrecycling.com/oil-prices-recycling#:%7E:text=Higher%20oil%20prices%20can%20also,robust%20market%20for%20recycled%20plastic." target="_blank">outcompeting recycled feedstocks</a>.</p>
Difficult Economics<p>Ideally, revenues from recycling offset municipalities' costs for collecting and disposing of solid wastes. However, given worker safety concerns, low market prices for scrap materials, a slowed economy and cheaper alternatives for disposal, many communities and businesses across the U.S. have <a href="https://www.wastedive.com/news/recycling-mrfs-prison-labor-suspensions-coronavirus-covid-19/574301/" target="_blank">temporarily suspended</a> collection of recyclables and bottle deposits.</p><p>Meanwhile, as the commercial sector slowed, the distribution of waste generation changed. As people have spent more time producing waste at home, waste collectors implemented <a href="https://www.wastedive.com/news/coronavirus-covid-waste-recycling-safety-collection-mrf/574359/" target="_blank">new procedures</a> to protect their employees from infection.</p><p>Recycling is a very hands-on process that requires workers to manually sort out items from the collection stream that are unsuitable for mechanical processing. Workers and waste collection companies have <a href="https://www.wastedive.com/news/coronavirus-covid-waste-recycling-safety-collection-mrf/574359/" target="_blank">raised many safety questions</a> about recycling during the pandemic.</p><p>Precautions like social distancing and use of personal protective equipment have become commonplace among waste collectors and sorters, though concerns remain. Sorters are increasingly relying on automation, but implementation can be costly and takes time.</p>
Collections on Pause<p>Based on monitoring since 2017 by the trade publication <a href="https://www.wastedive.com/news/curbside-recycling-cancellation-tracker/569250/" target="_blank">Waste Dive</a>, nearly 90 curbside recycling programs had experienced or continue to experience a prolonged suspension over the past several years. About 30 of these suspensions have occurred since January 2020.</p>
Like many bottle deposit programs, Kroger's Ann Arbor, Mich. drop-off center shut down on March 23. Michigan bottle deposits across the state resumed on June 15, 2020 with new safety protocols. Brian Love / CC BY-ND<p>On a broader scale, it's not clear how much more waste Americans are currently producing during shutdowns. Commercial and residential waste aren't directly comparable. For example, a granola bar wrapper thrown away at the office is tallied differently than if discarded at home.</p><p>It is also challenging to quantify the effects of the pandemic while it is still unfolding. Historically, waste output from the commercial and industrial sectors has far outweighed the municipal stream. With many offices and business closed or operating at low levels, total U.S. waste production could actually be at a record low during this time. However, data on commercial and industrial wastes are not readily available.</p><p>At the California-based <a href="https://resource-recycling.com/recycling/2020/04/28/city-data-shows-covid-19-impacts-on-recycling-tonnages/" target="_blank">Peninsula Sanitary Service</a>, which serves the Stanford University community, total tonnage was down 60% in March. The company attributes this drop to reduced commercial waste, particularly from construction. Similarly, the city of Vancouver, British Columbia, noted a <a href="https://www.cbc.ca/news/canada/british-columbia/metro-vancouver-garbage-decrease-covdi-19-1.5544942" target="_blank">10% decrease</a> year over year of waste collection levels for April.</p>
Expected sectors of plastic waste increase due to COVID-19, based on 2018 plastic usage distribution data from PlasticsEurope and Klemes et al., 2020. Brian Love and Julie Rieland / CC BY-ND
More Plastic Trash<p>As cities and industries reopen in the coming months, new data will show the pandemic's effects on consumer habits and waste generation. But regardless of total volume, the mix of materials in household wastes has shifted given the new ubiquity of single-use plastic containers, online shopping packaging and disposable gloves, wipes and face masks. Many of these new staples of pandemic life are made from plastics that are simply not worth recycling if there are any other disposal options.</p><p>Today Americans are trying to balance their physical well-being against ever-mounting piles of plastic waste. At a time when reducing and reusing could be dangerous, and recycling economics are unfavorable, we see a need for better options, such as more <a href="https://theconversation.com/bio-based-plastics-can-reduce-waste-but-only-if-we-invest-in-both-making-and-getting-rid-of-them-98282" target="_blank">compostable packaging</a> that is both safer and more sustainable.</p>
1. Processed ‘Low-Fat’ and ‘Fat-Free’ Foods<p>The "war" on <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad/" target="_blank">saturated fat</a> could be considered one of the most misguided decisions in the history of nutrition.</p><p>It was based on weak evidence, which has now been completely <a href="https://www.healthline.com/nutrition/it-aint-the-fat-people/" target="_blank">debunked</a>.</p><p>When this discussion started, processed food manufacturers jumped on the bandwagon and started removing the fat from foods.</p><p>But there's a huge problem. Food doesn't taste well when the fat has been removed. That's why they added a lot of sugar to compensate.</p><p>Saturated fat is harmless, but added sugar is incredibly harmful when consumed in excess.</p><p>The words "low fat" or "fat free" on packaging usually means that it's a highly processed product that's loaded with sugar.</p>
2. Most Commercial Salad Dressings<p>Vegetables are incredibly healthy.</p><p>The problem is that they often don't taste very good on their own.</p><p>That's why many people use dressings to add flavor to their salads, turning these bland meals into delicious treats.</p><p>But many salad dressings are actually loaded with unhealthy ingredients like sugar, vegetable oils, and <a href="https://www.healthline.com/nutrition/why-trans-fats-are-bad/" target="_blank">trans fats</a>, along with various artificial chemicals.</p><p>Although vegetables are good for you, eating them with a dressing high in harmful ingredients negates any health benefit you get from the salad.</p><p>Check the ingredients list before you use a salad dressing or make your own using healthy ingredients.</p>
3. Fruit Juices … Which Are Basically Just Liquid Sugar<p>A lot of people believe <a href="https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda/" target="_blank">fruit juices</a> are healthy.</p><p>They must be because they come from fruit, right?</p><p>But most fruit juice you find in the grocery store isn't really fruit juice.</p><p>Sometimes they don't have any actual fruit in them, just chemicals that taste like fruit. What you're drinking is basically fruit-flavored sugar water.</p><p>That being said, even if you're drinking 100% quality fruit juice, it's still not the best choice.</p><p>Fruit juice is like fruit, except with all the good stuff (like the <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you/" target="_blank">fiber</a>) taken out. The main thing left of the actual <a href="https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health/" target="_blank">fruit</a> is the sugar.</p><p>Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage.</p>
4. ‘Heart-Healthy’ Whole Wheat<p>Most "whole wheat" products aren't really made from whole wheat.</p><p>The grains have been pulverized into very fine flour, which causes them to raise blood sugar just as fast as their refined counterparts.</p><p>In fact, whole wheat bread can have a similar glycemic index as white bread.</p><p>But even true whole wheat may be a bad idea because modern wheat is unhealthy compared to the wheat our grandparents ate.</p><p>Around 1960, scientists modified the genes in wheat to increase the yield. <a href="https://www.healthline.com/nutrition/modern-wheat-health-nightmare/" target="_blank">Modern wheat</a> is less nutritious and has some properties that make it much worse for people who have a gluten intolerance.</p><p>There are also studies showing that modern wheat may cause inflammation and increased cholesterol levels, at least when compared to the older varieties.</p><p>Wheat may have been a relatively healthy grain back in the day, but the stuff most people are eating today should be consumed with caution.</p>
5. Cholesterol-Lowering Phytosterols<p>Phytosterols are nutrients that are basically like plant versions of cholesterol.</p><p>Some studies have shown that they can lower blood cholesterol in humans.</p><p>For this reason, they're often added to processed foods that are then marketed as "cholesterol lowering" and claimed to help prevent heart disease.</p><p>However, studies have shown that despite lowering cholesterol levels, phytosterols have negative effects on the cardiovascular system and may even increase the risk of heart disease and death.</p><p>People with phytosterolaemia (a genetic condition that raises plant sterol level in blood) are more susceptible to the negative effects of phytosterols.</p>
6. Margarine<p><a href="https://www.healthline.com/nutrition/7-reasons-why-butter-is-good-for-you/" target="_blank">Butter</a> was labeled a bad food choice in the past because of its high saturated fat content.</p><p>Various health experts started promoting margarine instead.</p><p>Back in the day, margarine used to be high in trans fats. These days, it has fewer trans fats than before, but it's still loaded with refined vegetable oils.</p><p>Not surprisingly, the Framingham Heart Study <a href="https://www.healthline.com/nutrition/butter-vs-margarine/" target="_blank">showed</a> that people who replace butter with margarine are actually more likely to die from heart disease.</p><p>If you want to improve your health, try to eat real butter (preferably <a href="https://www.healthline.com/nutrition/grass-fed-butter-superfood-for-the-heart/" target="_blank">grass fed</a>), and avoid margarine with trans fat. Trans-fat-free margarine has become more available in recent years.</p><p>Always read nutrition facts carefully and limit products that contain trans fat.</p><p>Recommending trans fat-laden margarine instead of natural butter may be considered some of the worst nutrition advice in history.</p>
7. Sports Drinks<p>Sports drinks were designed with athletes in mind.</p><p>They contain electrolytes (salts) and sugar, which can be useful for athletes in many cases.</p><p>However, most people don't need additional salt or liquid sugar in their diet.</p><p>Although often considered "less bad" than sugary soft drinks, there's really no fundamental difference in the two, except the sugar content in sports drinks is sometimes <em>slightly</em> lower.</p><p>It's important to stay hydrated, especially when working out, but most people will be better off sticking to plain <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day/" target="_blank">water</a>.</p>
8. Low-Carb Junk Foods<p><a href="https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu/" target="_blank">Low carb diets</a> have been incredibly popular for many decades.</p><p>In the past 12 years, <a href="https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets/" target="_blank">studies</a> have confirmed that these diets are an effective way to lose weight and improve health.<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2008.00518.x/abstract" target="_blank"></a></p><p>However, food manufacturers have caught up on the trend and brought various low carb "friendly" processed foods to the market.</p><p>This includes highly processed foods like the <a href="https://www.healthline.com/nutrition/are-atkins-low-carb-bars-healthy/" target="_blank">Atkins bars</a>. If you take a look at the ingredients list, you see that there's no real food in them, just chemicals and highly refined ingredients.</p><p>These products can be consumed occasionally without compromising the metabolic adaptation that comes with low carb eating.</p><p>However, they don't really nourish your body. Even though they're technically low carb, they're still unhealthy.</p>
9. Agave Nectar<p>Given the known <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad/" target="_blank">harmful effects</a> of sugar, people have been looking for alternatives.</p><p>One of the more popular "natural" sweeteners is agave nectar, which is also called agave syrup.</p><p>You'll find this sweetener in all sorts of "healthy foods," often with attractive claims on the packaging.</p><p>The problem with agave is that it's no better than regular sugar. In fact, it's much worse.</p><p>One of the main problems with sugar is that it has excessive amounts of <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you/" target="_blank">fructose</a>, which can cause severe metabolic problems when consumed in excess.</p><p>Sugar is about 50% fructose and 55% high fructose corn syrup, but agave contains even more — up to 70-90%.</p><p>Therefore, gram for gram, agave is even worse than regular sugar.</p><p>"Natural" doesn't always equal healthy. Whether agave should even be considered natural is debatable.</p>
10. Vegan Junk Foods<p>Vegan diets are very popular these days, often due to ethical and environmental reasons.</p><p>However, many people promote vegan diets for the purpose of improving health.</p><p>There are many processed vegan foods on the market, often sold as convenient replacements for non-vegan foods.</p><p>Vegan bacon is one example.</p><p>But it's important to keep in mind that these are usually highly processed, factory made products that are bad for almost anyone, including people who are vegan.</p>
11. Brown Rice Syrup<p><a href="https://www.healthline.com/nutrition/brown-rice-syrup-good-or-bad/" target="_blank"><br>Brown rice syrup</a>, also known as rice malt syrup, is a sweetener that's mistakenly assumed to be healthy.</p><p>It's made by exposing cooked rice to enzymes that break down the starch into simple sugars.</p><p>Brown rice syrup contains no refined fructose, just glucose.</p><p>The absence of refined fructose is good, but rice syrup has a glycemic index of 98, which means that the glucose in it will spike blood sugar extremely fast.<a href="http://www.glycemicindex.com/foodSearch.php?num=2648&ak=detail" target="_blank"></a></p><p>Rice syrup is also highly refined and contains almost no essential nutrients. In other words, it's considered "empty" calories.</p><p>Some concerns have been raised about arsenic contamination in this syrup, which is another reason to be extra careful with this sweetener.</p><p>There are other sweeteners out there, including low calorie sweeteners like:</p><ul><li><a href="https://www.healthline.com/nutrition/stevia/" target="_blank">stevia</a></li><li><a href="https://www.healthline.com/nutrition/erythritol/" target="_blank">erythritol</a></li><li><a href="https://www.healthline.com/nutrition/xylitol-101/" target="_blank">xylitol</a></li></ul><p>In general, try to use all sweeteners wisely and follow recommended serving sizes.</p>
12. Processed Organic Foods<p>Unfortunately, the word "organic" has become a typical marketing buzzword in many instances.</p><p>Food manufacturers have found all sorts of ways to make the same products, except with ingredients that happen to be organic.</p><p>This includes ingredients like organic raw cane sugar, which is basically 100% identical to regular sugar. It's still just glucose and fructose with little to no nutrients.</p><p>In many cases, the difference between an ingredient and its organic counterpart is next to none.</p><p>Processed foods that happen to be labeled organic aren't necessarily healthy. Always check the label to see what's inside.</p>
13. Vegetable Oils<p>We're often advised to eat seed and vegetable oils, which includes soybean oil, <a href="https://www.healthline.com/nutrition/canola-oil-good-or-bad/" target="_blank">canola oil</a>, <a href="https://www.healthline.com/nutrition/grape-seed-oil/" target="_blank">grapeseed oil</a>, and numerous others.</p><p>This recommendation is based on the fact that these oils have been shown to lower blood cholesterol levels, at least in the short term.<a href="https://pubmed.ncbi.nlm.nih.gov/23731447/" target="_blank"></a></p><p>However, it's important to keep in mind that blood cholesterol is a <em>risk factor</em>. It's not a disease in itself.</p><p>Even though vegetable oils can help improve a risk factor, there's no guarantee that they'll help prevent actual health outcomes like heart attacks or death, which is what really counts.</p><p>In fact, several controlled trials have shown that despite lowering cholesterol, these oils can increase the risk of developing heart disease and memory impairment.</p><p>It's important to eat healthy, natural fats like butter, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil/" target="_blank">coconut oil</a> and <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil/" target="_blank">olive oil</a> in moderation.</p><p>Also, follow the recommended serving size, but limit processed <a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad/" target="_blank">vegetable oils</a> as if your health depended on it, which it does.</p>
14. Gluten-Free Junk Foods<p>According to a <a href="http://www.npd.com/wps/portal/npd/us/news/press-releases/percentage-of-us-adults-trying-to-cut-down-or-avoid-gluten-in-their-diets-reaches-new-high-in-2013-reports-npd/" target="_blank">2013 survey</a>, about a third of people in the United States are actively trying to limit or avoid gluten.</p><p>Many experts believe this is unnecessary, but the truth is, <a href="https://www.healthline.com/nutrition/6-shocking-reasons-why-gluten-is-bad/" target="_blank">gluten</a>, especially from modern wheat, can be problematic for a lot of people.</p><p>Not surprisingly, the food manufacturers have brought <em>all sorts</em> of gluten-free foods to the market.</p><p>The problem with these foods is that they usually have the same negative effects on your body as their gluten-containing counterparts, if not worse.</p><p>These are highly processed foods containing few nutrients and often made with refined starches that can lead to very rapid spikes in blood sugar.</p><p>Try to choose foods that are naturally gluten free, like plants and animals, not gluten-free processed foods.</p><p>Gluten-free junk food is still junk food.</p>
15. Most Processed Breakfast Cereals<p>The way some breakfast cereals are marketed can be deceiving.</p><p>Many of them, including those that are marketed toward children, have various health claims listed on the box.</p><p>This includes claims like "whole grain" or "low fat" that may be misleading.</p><p>This is especially true when you look at the ingredients list and see that these products mostly contain:</p><ul><li>refined grains</li><li>sugar</li><li>artificial chemicals</li></ul><p>It's important to always review product packaging to confirm what you're actually putting in your body and whether it's healthy for you.</p><p>Truly healthy foods are whole, single-ingredient foods. Their health benefits speak for them.</p><p>Real food doesn't even need an ingredients list, because real food is the ingredient.</p>
The U.S. reported more than 55,000 new coronavirus cases on Thursday, in a sign that the outbreak is not letting up as the Fourth of July weekend kicks off.
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By Jason Bruck
Human actions have taken a steep toll on whales and dolphins. Some studies estimate that small whale abundance, which includes dolphins, has fallen 87% since 1980 and thousands of whales die from rope entanglement annually. But humans also cause less obvious harm. Researchers have found changes in the stress levels, reproductive health and respiratory health of these animals, but this valuable data is extremely hard to collect.
Researchers work with trained dolphins to learn more about their sensory abilities, seen here testing a dolphin's hearing. Jason Bruck / CC BY-ND
A Lot to Learn From Hormones<p>When sampling the blow, we are looking for hormones in mucus as these can be used to gauge psychological and physiological health. We are specifically interested in <a href="https://dx.doi.org/10.1371%2Fjournal.pone.0114062" target="_blank">hormones like cortisol</a> and <a href="https://doi.org/10.1016/j.ygcen.2018.04.003" target="_blank">progesterone</a>, which indicate stress levels and reproductive ability respectively, but can also help determine overall health.</p><p>Additionally, blow samples can detect <a href="https://dx.doi.org/10.1128%2FmSystems.00119-17" target="_blank">respiratory pathogens</a> in the lungs or nasal passages - blowholes evolved from noses after all.</p><p>This health analysis is especially important in areas with oil spills as the chemicals can cause hormonal problems that harm <a href="https://www.carmmha.org/investigating-how-oil-spills-affect-dolphins-and-whales/" target="_blank">development, metabolism and reproduction</a> in dolphins.</p><p>Hormone samples can provide scientists with valuable data, but collecting them from intelligent and unpredictable animals is challenging.</p>
Cetacean Collaborators<p>To build a drone that can stealthily collect spray from moving dolphins, we needed more data on their eyesight and hearing, and this is data that couldn't be collected in the wild nor simulated in a lab.</p><p>We worked with dolphins at facilities like Dolphin Quest in Bermuda, which provides guests opportunities to learn about dolphins while allowing <a href="https://dolphinquest.com/about-us/our-story/" target="_blank">scientists access to animals for noninvasive research</a>. Here the dolphins can swim away if they choose not to work with us, so we had to design the study like a game; the way a kindergarten teacher entertains a class. If the dolphins aren't interested, we don't get to do the science.</p><p>Over the course of hundreds of sessions, we sought to answer two questions: What can dolphins hear and what can they see around their heads?</p><p>To test dolphin hearing, we set up microphones and cameras to record dolphin behavior as we played drone noise in the air. We analyzed the responses to each noise – such as how many dolphins looked at the speaker – and used these as a proxy for their ability to hear the sounds.</p>
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Robodolphin doesn't look like a real dolphin, but it doesn't need to in order to train our drone pilots. C.J. Barton / Oklahoma State University / CC BY-ND<p>To build robodolphin, we worked with dolphins trained to "chuff" or sneeze on command to measure spray characteristics. We used high-speed photography to see the dolphins' breath as it moved through the air. Then we conducted high resolution CT scans of a dolphin head and 3D-printed a replica of a nasal passage.</p><p>Now, we have a complete robodolphin and are tweaking its sprays to be nearly identical to the real thing. This will allow us to determine how close we need to get to collect the samples, and therefore, how quiet our drone needs to be.</p>
The replica dolphin blowhole was designed from a scan of a real blowhole passage, and the spray it produces closely matches the real thing. Alvin Ngo, Mitch Ford and CJ Barton / Oklahoma State University / CC BY-ND
A Bit of Practice, Then Into the Wild<p>In the next few months, we will test flights over robodolphin with existing drones to determine the timing and strategy for collection. From there, we will fabricate a low-noise drone that can fly fast enough and with sufficient maneuverability to capture samples from wild dolphins. Like a video game, we will use the visual field data to develop approach trajectories to stay in the visual blindspots.</p><p>We plan to test our drones on a truck-mounted robodolphin moving down a runway, then using a boat to simulate realistic conditions. The next steps will involve ocean testing with dolphins trained for open ocean swimming. These tests will determine if our devices can catch and hold the hormones as the drone flies back to a researcher's boat.</p><p>Finally, we will deploy the system to collect data on wild dolphins. Our first goal is to test resident dolphins – animals that live on the coasts and deal directly with boat and oil industry noise – which will allow us to learn more about stress resulting from human impacts.</p><p>Those samples are a way off, but if all goes well we will have a specially built drone capable of flying long distances and capturing samples undetected in a few years. The samples collected will allow researchers to do better science with impact on the animals they study.</p>
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