Chapter 1: Understanding the Connection Between Breath and Diet

Have you ever observed a karate expert performing an intricate samurai technique? Before each movement, he takes a deep breath through his nose and exhales during the strike. This rhythmic breathing is integral to his performance.

Now, how does this relate to the ketogenic diet, which encourages the body to utilize fat for energy instead of carbohydrates? Consider this: as a society, we are becoming increasingly sedentary. Only 5% of adults manage to engage in more than 30 minutes of physical activity each day. While this is a well-known fact, the evolution of technology has led to jobs that demand more cognitive effort. Therefore, if our diets are adjusting to support fat metabolism, it stands to reason that we should also adopt breathing techniques that enhance this process.

Interestingly, recent studies suggest that breathing through the nose can improve cognitive function. This counters the old notion that snorting was inappropriate in school. Ayurvedic nutrition supports this idea, indicating that gentle nasal breaths are preferable for fat metabolism compared to the harsh inhalations typically associated with high-intensity cardio. HIIT, or High Intensity Interval Training, is often recommended for those with sedentary lifestyles because it allows for significant calorie burning in a short time, with the added benefit of increased calorie expenditure post-exercise due to the body's recovery needs.

While HIIT can be effective, if someone has adapted to a ketogenic diet where their brain efficiently uses fat, trainers may want to consider teaching them nasal breathing to optimize this metabolic transition.

After strength training, achieving weight loss relies heavily on diet and ensuring that the nutritious calories consumed have enough oxygen for optimal functioning. This necessitates at least an hour of low-intensity steady-state cardio—activities that allow for comfortable breathing over an extended period. During this time, the oxygen intake helps oxidize fat molecules.

For many, incorporating an extra hour of cardio into their daily routine is manageable. A quick 20-minute stroll before breakfast, another before lunch, and a final walk with the dog in the evening can easily fit into one's day. You might even be reading this on your phone during a cramped subway ride, so why not try breathing through your nose while you navigate your commute?

While the idea of being aware of various odors can be daunting—after all, the scents of others reveal much about their recent activities—it’s important to start small. Become aware of your breathing patterns; if you find yourself questioning whether you’re breathing through your nose, it’s likely that you aren’t. The more you practice nasal breathing, the more natural it will become.

You will discover that the length of your breaths affects your state of mind. You can also learn to breathe without necessarily focusing on scents; the air simply becomes a means of transporting oxygen through your system, promoting overall metabolic health.

However, practice is essential. Familiarize yourself with the rhythm of inhaling and exhaling until it becomes second nature.

How did you memorize your national anthem? Likely through daily repetition, making it easy to recall, even if you don't remember every word's significance. This conditioning of your lips, throat, and tongue allows immediate access to the melody.

If you can achieve this with the anthem, you can master your breathing technique too. Remember, perfection is not the goal; no one breathes perfectly, which is why it’s a subject of study.

The first video, "Gut: The Inside Story of Our Body's Most Underrated Organ by Giulia Enders," delves into the fascinating functions of the gut and its crucial role in overall health.

The second video, "Gut: The Inside Story of Our Body's Most Underrated Organ (Book Summary)," provides a concise overview of the key insights from the book, emphasizing the gut's importance in our bodily functions.