diff --git a/app/src/main/res/raw-nl/info.md b/app/src/main/res/raw-nl/info.md new file mode 100644 index 00000000..bf80aecd --- /dev/null +++ b/app/src/main/res/raw-nl/info.md @@ -0,0 +1,34 @@ +# Intermittent Fasting + +**Intermittent Fasting** is currently a very active field of study, some parts of this are well established, and others are still being studied. So take this all with a grain of salt, and consult the primary sources linked below. + +## How and why fasting works: + +It's believed that in our early development as hunter gatherers, our diet was feast or famine. Maybe a small tribe would get a large kill once a week or less. Thus our bodies are well designed to make the most out of that and store everything possible for later use. + +Acquiring carbs in large quantities would have been difficult. For instance: foraging for berries, which would be high in sugar, would require a lot of effort for only a small amount of sugar. + +### Thus our bodies developed two primary energy pathways: + +1. **Glucose:** Carbohydrates all break down into glucose when consumed. Glucose can be consumed directly by cells for energy. Excess glucose is then be stored as glycogen in various places around the body such as the liver and skeletal muscle. Once your glycogen reserves are full, the remaining glucose will be turned into adipose tissue. When needed, the stored glycogen can be broken back down into glucose in order to be consumed by your cells. +2. **Ketone Bodies:** These are derived by metabolizing fat, and cells can consume them instead of glucose for energy. Excess calories from carbohydrates or protein (_which break down into glucose and amino acids respectively_) will be stored as adipose tissue (_fat_), and when needed, can be broken down into ketone bodies which will be used for energy by your cells. + +In our hunter gatherer days we would have often been deriving our energy from ketone bodies as well as glucose. + +However, today in modern western societies carbohydrates are so easy to come by that people can go most of their lives without their bodies having to resort to ketone bodies for energy. + +An active area of research is about what processes the body has that are only active when the body is primarily consuming ketone bodies. + +## Stages of Fasting: + +1. **Glucose burning:** At first your body will be consuming the glucose that is already free in your blood. You may have heard that during cardiovascular exercise it takes 20 minutes to exhaust all your glucose. For endurance athletes such as marathon runners, they are advised to consume more glucose every 20 minutes if possible. As with all the numbers here, this is a rough estimate, a good rule of thumb if you will. This will be affected by many factors: your own body, the activity you are doing, how much glucose you already had due to your diet, etc. But it's a good enough estimate so we'll go with it. +2. **Glycogen Breakdown:** As the glucose in your blood depletes, your body will replenish it by breaking down your stores of glycogen. People who follow low carb diets will have smaller glycogen stores, so this phase can vary widely. Someone with a low carb diet may complete this stage in just a few hours, while someone with a high carb diet who does not regularly exercise could take anywhere from 24 to 48 hours to exhaust their stores. Exercise during this stage will accelerate it by forcing your body to burn glucose faster. +3. **Adipose Tissue Breakdown:** As your glycogen stores begin to deplete, your body will start switching over to breaking down adipose tissue (_fat_) into ketone bodies. This is the beginning of "Fat Burning." +4. **Ketosis:** This is the first stage that appears to show more benefits than simple calorie restriction. Ketosis is the state of ketone bodies being the primary energy source in your blood. Although the mechanism of action is not yet known, this state appears to have significant benefits for inflammation and inflammation related illnesses such as gout. +5. **Autophagy:** The body has another mechanism for harvesting energy. In this stage your body will begin consuming old or damaged cells for energy. This area of research is still in its infancy, but it appears this is actually an important mechanism for the body to fix issues. Cancers are simply damaged cells that don't know when to stop dividing. If a body regularly enters autophagy, it appears that those damaged cells are broken down for energy before they have time to become a problem. Another area of research is around Alzheimer's Disease. We know the cause of Alzheimer's is a build up of plaque amyloid in the brain, so any way to prevent those build ups should prevent the disease from taking root in the first place. Autophagy may do just that, by consuming the plaque before it becomes a problem. Additionally, some places that store glycogen and adipose tissues are fine in small quantities, but become a problem when those stores are never depleted. Cirrhosis of the liver for instance can be caused by fatty deposits in the liver impeding its normal function. If you often drink alcohol and don’t otherwise follow a low-carb diet, the stored glycogen in your liver will rarely be depleted. +6. **Optimal Autophagy:** This is probably the newest area of research, so take this with a grain of salt. But when your body has been in autophagy for a long enough period of time, it appears that further “repair” systems are activated. The mechanism of action is not yet known for this. But studies have shown that DNA damage, such as the length of telomeres on the ends of your DNA are repaired, effectively reversing age related DNA damage, and lowering your biological age. It appears to not just be autophagy that triggers these systems, stressing the body in a variety of ways can trigger them. Endurance athletes may trigger these systems, which may make sense as it appears our ancestors were endurance hunters, running for hours while stalking prey. + +## Sources: + +- [How to Slow Aging (and even reverse it)](https://www.youtube.com/watch?v=QRt7LjqJ45k) (_Youtube_) +- [Effects of Intermittent Fasting on Health, Aging, and Disease](https://www.nejm.org/action/showFullText?downloadfile=showFullText&downloadfile=showFullText&doi=10.1056/nejmra1905136) (_New England Journal of Medicine_) \ No newline at end of file diff --git a/app/src/main/res/raw-nl/tips.md b/app/src/main/res/raw-nl/tips.md new file mode 100644 index 00000000..062b7c36 --- /dev/null +++ b/app/src/main/res/raw-nl/tips.md @@ -0,0 +1,37 @@ +# Tips + +Fasting can be difficult! Here are some pointers to help. + +## Start slow: + +- Try a couple 16 hour fasts to begin with, then move to 30 hour fasts, and so on. +- The more you fast, the easier things will get. +- When you start doing multi-day fasts, generally the first day is harder than the second day. + +## Zero Calorie Foods + +- **Drink lots of water:** Besides being good for you, filling up your stomach with lots of volume will help you feel full for a while. +- **Drink zero calorie beverages:** + - Flavored seltzer waters are great for this! + - Unsweetened Tea (_Hot or Iced_) + - Water with Lime or Lemon juice + +## Very Low Calorie Foods + +You can actually eat a couple of calories during your fast and still be just as effective. Try to keep it under 100 +calories per day. To this end, here is a recipe I find very effective at "feeling like food" while only being about 5 +calories per serving: + +**Spicy Broth:** + +- 1 tsp of chicken bouillon +- 8oz (1 cup) boiling water +- Dash of habanero hot sauce +- Dash of lime juice + +For Vegan or Vegan fasters, you can substitute chicken bouillon for vegetable bouillon. + +## Appetite suppressants + +- **Coffee:** more than just filling your stomach up a bit to feel full, will actively suppress your appetite for a while +- **Hot Sauce:** Usually these are zero calories, and will also help stave off feelings of hunger \ No newline at end of file diff --git a/app/src/main/res/values-de/strings.xml b/app/src/main/res/values-de/strings.xml index 04e71a14..5cc2cfd9 100644 --- a/app/src/main/res/values-de/strings.xml +++ b/app/src/main/res/values-de/strings.xml @@ -75,7 +75,7 @@ Jahre Gewicht Pfund - kg + Kilogramm Aktualisieren BMI: %1$.1f - %2$s @@ -86,11 +86,11 @@ Fettleibigkeit Ungültiger Wert BMR: - %.0f\" kCal / Tag + %.0f kcal / Tag Höhe Fuß Zoll - Cm + Zentimeter Männlich Weiblich Manuell hinzufügen @@ -227,7 +227,14 @@ Für einen einfacheren Fast-Hintergrund deaktivieren Metrisches System Höhe und Gewicht in metrischen Einheiten anzeigen + Thema + Wähle hell, dunkel oder folge System + System + Hell + Dunkel Noch keine Einträge! Logbuch Lebenslange Statistiken + Liste + Kalender diff --git a/app/src/main/res/values-es/strings.xml b/app/src/main/res/values-es/strings.xml index 98f1a2b1..49addb9f 100644 --- a/app/src/main/res/values-es/strings.xml +++ b/app/src/main/res/values-es/strings.xml @@ -79,10 +79,10 @@ Cetosis: %1$d horas Autofagia: %1$d horas Edad - años + Años Peso Libras - Kg + Kilogramas Actualizar IMC: %1$.1f - %2$s @@ -93,11 +93,11 @@ Obesidad mórbida Valor incorrecto TMB: - %.0f\" kCal / día + %.0f kcal / día Altura Pies pulgadas - Cm + Centímetros Masculino Femenino Agregar manualmente @@ -235,7 +235,14 @@ Desactivar para un fondo de limpieza más simple Sistema métrico Mostrar altura y peso en unidades métricas + Tema + Elegir luz, oscurecer o seguir el sistema + Sistema + Claro + Oscuro ¡Aún no hay entradas! Bitácora Estadísticas de por vida + Lista + Calendario diff --git a/app/src/main/res/values-fr/strings.xml b/app/src/main/res/values-fr/strings.xml index 30004d8f..6dc76bfe 100644 --- a/app/src/main/res/values-fr/strings.xml +++ b/app/src/main/res/values-fr/strings.xml @@ -79,10 +79,10 @@ %1$d heures Autophagie : %1$d heures Âge - ans + Années Poids Livres - Kg + Kilogrammes Mettre à jour IMC : %1$.1f - %2$s @@ -93,11 +93,11 @@ Obèse morbide Mauvaise valeur BMR : - %.0f\" kCal / jour + %.0f kcal / jour Hauteur Pieds Pouces - Cm + Centimètres Homme Femme Ajout manuel @@ -237,7 +237,14 @@ Désactiver pour un arrière-plan rapide plus simple Système métrique Afficher la taille et le poids en unités métriques + Thème + Choisissez la lumière, la noirceur ou suivez le système + Système + Lumière + Sombre Pas encore d\'entrées! Carnet de bord Statistiques à vie + Liste + Calendrier diff --git a/app/src/main/res/values-it/strings.xml b/app/src/main/res/values-it/strings.xml index 5cb0392c..d08fd1fe 100644 --- a/app/src/main/res/values-it/strings.xml +++ b/app/src/main/res/values-it/strings.xml @@ -79,10 +79,10 @@ %1$d ore Autofagia: %1$d ore Età - anni + Anni Peso Libbre - Kg + Chilogrammi Aggiorna IMC: %1$.1f - %2$s @@ -93,11 +93,11 @@ Obeso grave Valore non valido BMR: - %.0f\" kCal / giorno + %.0f kcal / giorno Altezza Piedi Pollici - Cm + Centimetri Maschio Femmina Aggiunta Manuale @@ -238,7 +238,14 @@ Disabilita per uno sfondo di digiuno più semplice Sistema Metrico Mostra altezza e peso in unità metriche + Tema + Scegli il sistema leggero, scuro o segui + Sistema + Chiaro + Scuro Ancora nessuna voce! Logbook Statistiche a vita + Elenco + Calendario diff --git a/app/src/main/res/values-nl/strings.xml b/app/src/main/res/values-nl/strings.xml new file mode 100644 index 00000000..35ccf4e1 --- /dev/null +++ b/app/src/main/res/values-nl/strings.xml @@ -0,0 +1,244 @@ + + + Fast Track + Share + Info + About + Export Logbook + Produce a CSV file of your log book for backup + Import Logbook + Populate your log book from a previous export + Logbook imported successfully + Failed to import logbook + + Notifications + Interface + Logbook + + Show Fasting Notification + Provides real-time info during a fast + + Stage Alerts + Get notified when entering new fasting stages + Failed to export logbook + Welcome to Fast Track! + What is this app all about? + Motivational Help + The main idea behind Fast Track is to help motivate you during your fasts and + explain to you what your body is doing at the different stages of fasting. + A simple free app + Fast Track is and will always be free and open source. There is no account to + create, no in-app purchases, no ads to avoid. And it doesn’t even have internet access, so it can’t send your + data anywhere. + Intermittent Fasting + This is a new area of study which is showing lots of benefits beyond simple + weight loss.\n\nTo explore what we know about fasting and what the research is saying, check out the Info + section of this app! + Stay Motivated with Notifications + Fast Track can show you helpful notifications to keep you motivated during your + fast.\n\nYou’ll see your current fasting time, what stage you’re in, and what energy mode your body is + using.\n\nThis helps you stay on track without having to open the app! + That’s it! + Now go start fasting! + Dark Rock Studios + Open Source Development + Climber, mountaineer, software engineer, and open source advocate. + Discord + Fasting + Log + Profile + Fast + Start Fast + Start Fast Now + End Fast + Energy Mode: %1$s + Glucose + Ketone Bodies + Start Fast? + Now + Already Started + No + Already Started + When did you start your Fast + End Fast? + Now + Already Stopped? + No + When did you stop? + Edit + Delete + Delete Fast? + Yes + No + Fast in progress + You are not fasting + Next stage at: %1$d hours + * + %1$s + %1$d hours + Ketosis: %1$d hours + Autophagy: %1$d hours + Age + Years + Weight + Pounds + Kilograms + Update + BMI: + %1$.1f - %2$s + Underweight + Normal + Overweight + Obese + Morbidly Obese + Bad Value + BMR: + %.0f kcal / day + Height + Feet + Inches + Centimeters + Male + Female + Manual Add + Edit Entry + Length (Hours) + Add + Save + Fast Started On: %1$s + Start Date and Time + Edit date + Edit time + Fasted Started + Set Fast End + Calculate + Autophagy: + Ketosis: + Fat Burn: + Fasting + Your body is consuming its stores of glucose, keep it up! + Fat Burning + Your glucose stores are depleted! Your body is now burning fat for + energy. A workout in the next couple hours would be optimal. + Fasting Sweet Spot + You’re in the fasting sweet spot, keep it up! + Peak Fat Burning + Your body is burning fat rapidly now, and ketosis has begun. + Autophagy + Your body has begun autophagy! + Optimal Autophagy + Autophagy is in full swing! Keep it up, between now and 72 hours + autophagy will be very effective. + Glucose Burning + Fat Burning + Ketosis + Autophagy + Optimal Autophagy + I’ve been fasting for %1$d hours and %2$d minutes! My body is currently consuming %3$s + for energy. + I fasted for %1$d hours and %2$d minutes! + Stage Alerts + Fasting Alerts + Alerts that let you know when you have entered a new phase of your + fast. + Fast Stage: Fat Burning + You have exhausted your glucose reserves and your body is now consuming + fat for energy. + Fast Stage: Ketosis + Your body has now broken down enough fat reserves that you have + entered Ketosis. + Fast Stage: Autophagy + Your body has entered Autophagy. Old or damaged cells are now being + consumed for energy. + Fast Stage: Optimal Autophagy + Your body has been in autophagy for a long time now, and + your cellular health is seeing great benefits. + Fasting Status + Ongoing notification showing your current fasting status and + progress. + Fasting: %1$s hours + Energy Mode: %1$s + Fat Burning + In this stage your body has exhausted your glucose reserves. Glucose is + stored as glycogen for later use, in this stage, most of your stored glycogen has been broken down into glucose + and consumed for energy.\n\n Now it begins to break down adipose tissue (fat) into Ketone Bodies. In addition to + being able to consume glucose for energy, your body can alternatively consume ketone bodies for energy, and as + glucose stores run low, your body will switch its energy mode to Ketone Bodies. + Ketosis + In this stage your body has been breaking down fat for long enough that + your body is primarily being powered by Ketone Bodies rather than Glucose.\n\nIn addition to the fat loss + benefits this implies, studies have shown benefits for inflammation related illnesses, though the mechanism of + action for this is currently unknown. + Autophagy + In this stage your body has begun to activate some more processes for + harvesting energy. In addition to breaking down adipose tissue into Ketone Bodies, it has begun seeking out old + or damaged cells, and consuming them for more energy.\n\nThe research on this phase is in its early stages, + but it appears this is an important mechanism for the body to stop problems before they start. For instance, + cancer rates are lower in people who regularly enter Autophagy. Additionally, some studies have also shown lower + rates of Alzheimer’s disease. + Body Mass Index + A rough estimation of the healthy weight an average adult human should be. It + is calculated simply by dividing weight by height.\n\nOften criticized for being inaccurate, it is true that + there are factors that can cause it to be misleading. For instance: an extremely muscular body builder, or a + very tall or very short person. These edge cases will get inaccurate results from the basic BMI + calculation.\n\nBut for the majority of people this is a good enough estimate to know if you are in a healthy + weight range. + Basal Metabolic Rate + This is an estimate of the number of calories your body will burn in a day + while completely at rest. If all you did was lay in bed all day, this is how many calories you could eat without + gaining weight.\n\nThis is a critical number for people who are dieting by restricting daily calorie intake. + Cool! + Info + Tips + Fasting Info + 🧬 Autophagy: + 🔥 Ketosis: + %1$d hours + Metric + Intro + Track your fasting progress from your home screen + Not fasting + Fasting in progress + %1$d hours + %1$d h + Start Fast + Stop Fast + Start + Tap to Start + Close + Cancel + Next + Previous + Skip + Done + Debug: Add 1 hour + Stop Fast + Start Fast + BMI Info + BMR Info + Gender + More options + Close + Started: %1$s + Cancel + Next + Calculate From End + Settings + Settings + Settings coming soon + Back + Show Fancy Background + Disable for a simpler Fasting background + Metric System + Display height and weight in metric units + Theme + Choose light, dark, or follow system + System + Light + Dark + No entries yet! + Logbook + Lifetime stats + Klantenlijst + Kalender + diff --git a/app/src/main/res/values-pt-rBR/strings.xml b/app/src/main/res/values-pt-rBR/strings.xml index 619cb7b3..da0af318 100644 --- a/app/src/main/res/values-pt-rBR/strings.xml +++ b/app/src/main/res/values-pt-rBR/strings.xml @@ -82,7 +82,7 @@ anos Peso Libras - Kg + Quilogramas Atualizar IMC: %1$.1f - %2$s @@ -93,11 +93,11 @@ Obeso mórbido Valor inválido BMR: - %.0f\" kCal / day + %.0f kcal / dia Altura Pés polegadas - cm + Centímetros Masculino Feminino Adição Manual @@ -235,7 +235,14 @@ Disable for a simpler Fasting background Sistema Métrico Exibir altura e peso em unidades métricas + Tema + Escolha a luz, escura ou siga o sistema. + SISTEMA + Fino + Escuro No entries yet! Logbook Lifetime stats + Lista + calendário diff --git a/app/src/main/res/values-uk-rUA/strings.xml b/app/src/main/res/values-uk-rUA/strings.xml index 29793824..501f465d 100644 --- a/app/src/main/res/values-uk-rUA/strings.xml +++ b/app/src/main/res/values-uk-rUA/strings.xml @@ -77,10 +77,10 @@ Кетоз: %1$d годин Автофагія: %1$d годин Вік - років + Роки Вага фунтів - кг + Кілограм Оновити ІМТ: %1$.1f - %2$s @@ -91,11 +91,11 @@ Патологічне ожиріння Недопустиме значення Основний обмін: - %.0f ккал / добу + %.0f kcal / день Висота футів дюймів - см + Сантиметр Чоловік Жінка Додавання вручну @@ -225,7 +225,14 @@ Вимкніть для простішого фону Метрична система Відображення висоти і ваги в метричних одиницях + Тема + Підсвітка, темна або слідування за системою + Система + Світла + Темна Ще немає записів! Журнал Статистика за весь час + Список + Календар diff --git a/app/src/main/res/values-zh-rCN/strings.xml b/app/src/main/res/values-zh-rCN/strings.xml index 426bd369..97b33d33 100644 --- a/app/src/main/res/values-zh-rCN/strings.xml +++ b/app/src/main/res/values-zh-rCN/strings.xml @@ -91,7 +91,7 @@ 病态肥胖 错误的值 基础代谢率： - %.0f\" 千卡 / 天 + %.0f kcal / 天 身高 英尺 英寸 @@ -217,7 +217,14 @@ 禁用较简单的快取背景 公式系统 以公制单位显示高度和权重 + 主题 + 选择光线、暗色或关注系统 + 系统 + 亮色的 + 深色 尚无条目！ 日志记录 终生统计 + 列表 + 日程表 diff --git a/app/src/main/res/values/strings.xml b/app/src/main/res/values/strings.xml index 899bf3f1..3ee7c75f 100644 --- a/app/src/main/res/values/strings.xml +++ b/app/src/main/res/values/strings.xml @@ -106,11 +106,11 @@ Autophagy: %1$d hours Age - years + Years Weight Pounds - Kg + Kilograms Update @@ -125,12 +125,12 @@ Bad Value BMR: - %.0f kCal / day + %.0f kcal / day Height Feet Inches - Cm + Centimeters Male Female Manual Add @@ -309,4 +309,6 @@ No entries yet! Logbook Lifetime stats + List + Calendar diff --git a/fastlane/metadata/android/nl-NL/full_description.txt b/fastlane/metadata/android/nl-NL/full_description.txt new file mode 100644 index 00000000..86573bf7 --- /dev/null +++ b/fastlane/metadata/android/nl-NL/full_description.txt @@ -0,0 +1,5 @@ +Simple, Free, Open Source. + +No ads, no in-app purchases, no permissions. + +Just tell the app when you start your fast, and check back in to see what your body is doing during your fast. \ No newline at end of file diff --git a/fastlane/metadata/android/nl-NL/short_description.txt b/fastlane/metadata/android/nl-NL/short_description.txt new file mode 100644 index 00000000..2b41ffd0 --- /dev/null +++ b/fastlane/metadata/android/nl-NL/short_description.txt @@ -0,0 +1 @@ +Track what your body is doing while fasting \ No newline at end of file diff --git a/fastlane/metadata/android/nl-NL/title.txt b/fastlane/metadata/android/nl-NL/title.txt new file mode 100644 index 00000000..f2ccf7c2 --- /dev/null +++ b/fastlane/metadata/android/nl-NL/title.txt @@ -0,0 +1 @@ +FastTrack \ No newline at end of file