Intermittent Fasting Beats Traditional Diets. By Dr. Mercola. Intermittent fasting or . I'm really pleased to see this approach now receiving more mainstream media attention, as it's such a potent health- promoting tool. Michael Mosley. 2 in his book The Fast Diet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting. On fasting days, Dr. Mosley recommends cutting your food down to . Some animal studies suggest it also offers other health benefits, including cognitive improvements. If you are like 8. I find this method to be easier than fasting for a full 2. However, it is probably best to regularly resume some type of scheduled eating regimen on a regular basis.'Intermittent Eating' May Be Easier Than Day- Long Fasts. In order to understand how you can fast daily while still eating every day, you need to understand some basic facts about metabolism. It takes most people eight to 1. Now, most people never deplete their glycogen stores because they eat three or more meals a day. This teaches your body to burn sugar as your primary fuel and effectively shuts off your ability to use fat as a fuel. Still, this is a far cry from a 2. I believe that, for most people, simply restricting the window of time during which you eat your food each day is far easier. Essentially, you're just skipping breakfast and making lunch your first meal of the day instead. This equates to a daily fasting of 1. Many would benefit from getting as much as 5. Fat, on the other hand, tends to be very high in calories. For example, just one tablespoon of coconut oil is about 1. Three Reasons Why Intermittent Fasting Works. One of the primary mechanisms that makes intermittent fasting so beneficial for health is related to its impact on your insulin sensitivity. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed food diets. Insulin resistance, in turn, is a primary driver of chronic disease—from heart disease to cancer. Mounting research confirms that when your body becomes accustomed to burning FAT instead of sugar as its primary fuel, you rather dramatically reduce your risk of chronic disease. On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. If you’re intrigued by the 5:2 diet or other forms of intermittent fasting, you probably want to know if these diets work in the long term. Until recently, we didn. Intermittent fasting – it is definitely one of the fastest (no pun intended) growing nutrition topics right now. While it is something I am familiar with, I haven. Becoming fat adapted may even be a key strategy for both cancer prevention and treatment, as cancer cells cannot utilize fat for fuel—they need sugar to thrive. Two additional mechanisms by which fasting benefits your body include: 1. Reducing oxidative stress. Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease. Increasing capacity to resist stress, disease and aging. Fasting induces a cellular stress response (similar to that induced by exercise) in which cells up- regulate the expression of genes that increase the capacity to cope with stress and resist disease and aging. Watch Cravings 'Magically' Vanish While Excess Weight Falls Off.. Intermittent fasting is one of the most effective ways I know of to shed excess weight. And, although it might be challenging in the beginning, once you've adapted to burning fat, you'll typically find that sugar cravings vanish without a trace. There is another concern for fasting among those who aren’t primal/paleo. Sympathetic tone (aka fat burning hormone influencers) goes down with fasting. Intermittent fasting or “scheduled eating” is a powerful strategy for shedding excess weight and reducing your risk of chronic diseases like diabetes, heart. Uncover how to use this 1 method of intermittent fasting for weight loss to SKYROCKET your results. I’ll be perfectly honest with you by saying intermittent fasting. All in all, intermittent fasting was determined to be more effective for weight loss and improving insulin resistance than daily calorie restriction. The first group ate only low- carbohydrate foods for two consecutive days, while the second was limited to two straight days of low- carbohydrate, low- calorie foods. The third group restricted calories daily. The two intermittent restriction groups lost twice as much weight as the chronic restriction group, but the intermittent groups didn't differ from each other. In addition, more people in the intermittent groups lost weight: 6. So don't give up! As long as you maintain your ideal body weight, you can go back to eating three meals a day if you want to. I restricted my eating to a six- to seven- hour window each day until I got fat adapted and lost about 1. Now, I still rarely ever eat breakfast, but several days a week I will have two meals instead of just one. Other Health Benefits of Intermittent Fasting. Aside from removing your cravings for sugar and snack foods and turning you into an efficient fat- burning machine, modern science has confirmed there are many other good reasons to fast intermittently. For example, research presented at the 2. American College of Cardiology in New Orleans. HGH) in women, and an astounding 2,0. The only other thing that can compete in terms of dramatically boosting HGH levels is high- intensity interval training. Other health benefits of intermittent fasting include: . As reported in the featured article. The brain releases additional neurotrophic proteins that help stimulate and support the growth of neurons and other cells, heightening their responsiveness and activity. Just as exercise makes muscles stronger, fasting makes the brain stronger, Dr. Mattson says. The body chemicals produced by fasting and exercise also could help boost people's moods. Mattson, mentioned in the paragraph above, is a senior investigator for the National Institute on Aging, which is part of the US National Institutes of Health (NIH). He has researched the health benefits of both intermittent fasting and calorie restriction, and his research suggests that fasting every other day can boost BDNF by anywhere from 5. This protein also protects your brain cells from changes associated with Alzheimer's and Parkinson's disease. Without the neuromotor, your muscle is like an engine without ignition. Neuro- motor degradation is part of the process that explains age- related muscle atrophy.) So BDNF is actively involved in both your muscles and your brain, and this cross- connection helps explain why a physical workout can have such a beneficial impact on your brain tissue—and why the combination of intermittent fasting with high intensity interval training appears to be a particularly potent health- boosting combination. Are You Ready to Boost Your Health Potential? The effects can be further magnified by exercising while in a fasted state. For more information on that, please see my previous article . This should effectively restrict your eating to an 8- hour window or less each day. Instead, exchange them for healthful fats like butter, eggs, avocado, coconut oil, olive oil, and nuts—essentially the very fats the media and . You may also want to restrict your protein a bit if you're typically a big meat eater. I strongly suggest eating only high- quality pastured protein, and limiting it to about one gram of protein per kilogram of lean body mass (about one- half gram of protein per pound of lean body weight) may be appropriate for most people. Last but not least, intermittently fasting will also help support healthy microorganisms in your gut. Your intestinal health, as you may know, in turn has a tremendous influence on your overall health, as 8. Other categories of people that would be best served to avoid fasting include those living with chronic stress and those with cortisol dysregulation. Intermittent Fasting for Fat Loss. Have you heard all the buzz about intermittent fasting? Some say it’s the silver bullet to fat loss and muscle gains. Others say it will destroy your thyroid and make you fat. Personally, I enjoy the practice of eating my “breakfast” later in the day. I call it “fasting and feasting.” And no, my muscles didn’t fall off when I started eating less often. But that doesn’t mean that fasting is right for everyone. Today we have a special throwback episode with Dr. John Berardi Ph. D, CSCS, one of North America’s most popular and respected authorities on fitness and nutrition. He’s a Co- Founder of Precision Nutrition, which has coached more than 2. In the last Olympics, John’s students collected over 3. But he doesn’t JUST coach extreme athletes. He helps regular people reach their goals by using a surprising approach. On this show, you’re going to learn the pros and cons of intermittent fasting as a fat loss strategy, how to use multivitamins, and much more. But before we get to the show, here’s the review of the week. If you haven’t heard that one yet, go back and see how you can upgrade your health with Vitamin C. It’s one of my secret weapons, especially when I get stung by a scorpion. If you like this show, please take a moment to leave a review on i. Tunes. I read them all! In today’s show with Dr. John Berardi, we talk about: The pros and cons of intermittent fasting as a fat loss strategy. How to use multivitamins to shore up nutrient deficiency. How to turn yourself into a bona fide guinea pig. And what it’s like to tell Georges St- Pierre what to do. No small feat! Here’s the show. JOHN BERARDI: INFLUENCER OF INFLUENCERSJohn earned a doctorate in Exercise and Nutritional Biochemistry from the University of Western Ontario and currently serves as an adjunct assistant professor of Exercise Science at the University of Texas. He also provides nutrition consultation services for athletes and sports teams including a number of Canadian Olympic programs, the University of Texas Longhorns, and numerous individual professional football, hockey, and baseball players. He has published more than 3. Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and more. Abel: In the last olympics your students collected over 3. Wait a second. I have to be humble while someone lists my life accomplishments. Abel: You’re very well respected in this field. You’re an influencer of influencers – top bloggers and authors pay attention to Precision Nutrition. Your free guide on intermittent fasting is excellent. Intermittent fasting is such a hot and important topic that I think everyone should know about it. We wanted to make the book accessible to anyone, so it can be downloaded as a pdf, or read online like a book. We wanted it to be free, and people shared it like crazy through social media and other venues. For the book, I basically made myself a guinea pig for a year trying every type of intermittent fasting that seemed sane and reasonable. Then I recorded everything from blood work to photos to performance variable and cognitive measures. This approach was so radical because at the time what we were teaching was frequent eating. People thought I was crazy for doing the opposite of that. But it worked. Abel: Can you talk about what happened to you over the course of time trying intermittent fasting regimes? I am the ultimate test pilot of every new diet and training fad that comes out. I have a 7. 00 square foot gym in my house complete with testing equipment. It’s a mini exercise physiology lab. I test everything. When the online discussion of intermittent fasting were taking shape, there was a lot of strong opinions and inflexibility. I hadn’t seen anyone taking an objective non- religious point of view on it. So I decided to use intermittent fasting to help reinvigorate my athletic career. Some friends and I decided to run the 4. Penn Relays as master athletes. Normally, I was about 1. I needed to get down to about 1. Intermittent fasting was my solution. Can I lose a tremendous amount of body fat while preserving my lean muscle mass in a way that’s more sustainable? I started a daily journal recording every morsel of food and every workout along with all the tests and results. Then I published it. I’ve tried 6 or 7 different protocols from a once- a- week 2. Some protocols were fantastic, sustainable, and I could do them. Some of them were a total trainwreck, leaving me obsessing about food all day. I was fantasizing about Dairy Queen. But I ended up losing a tremendous amount of body fat. People say that’s impossible. I started in an 8% range and by the end my ultrasound was reading 3% body fat. Correct or not, you can see by pics that I was completely shredded. I reported on T levels and all the other things. It was a cool experiment for me and helped add a new tool to my nutrition tool box. THE PROS AND CONS OF INTERMITTENT FASTINGAs a trainer, there are times that I use intermittent fasting for certain purposes. But there are also certain people and situations that it’s not good for. There may be lifestyle stress, a new baby or a new job, and that’s not a good time to fast. If something works for you for now, that’s great. But to suggest it will work for everyone in every situation forever, I’m dubious of that. Abel: What sort of conclusions did you walk away with? People who are brand new to paying attention to nutrition shouldn’t start off with intermittent fasting. I’d actually start with more frequent eating, practicing making fantastic food choices and eating around your exercise appropriately. If you’re more advanced in your nutritional understanding, just make sure you start intermittent fasting when your lifestyle stressors are better managed. If your lifestyle stress is out of control and you’re training 6 times a day, you may not want to start intermittent fasting. You’re just setting yourself up for adrenal fatigue. In women there’s some caution as well. Women have a very delicate reproductive system that’s fine tuned to energy balance. If you cut down on calories too much and exercise hard, you end up upsetting the reproductive balance. It’s not just about reproducing, it’s about the feedback to the brain. It’s “crazy brain.” If it thinks you’re starving, your brain will produce any kind of thoughts that will get you to eat. You’ll end up obsessing over food and obsessing over body image. For me it’s not a part of my regular lifestyle because I have two young children at home. My wife doesn’t practice intermittent fasting and of course neither do they. So, I can’t be like, “Breakfast? You guys are on your own. Forget it, we’ll eat 6,0. Abel: On that subject of self- testing, it’s an exciting time for this because you can test all kinds of biomarkers for a relatively low price. What do you recommend for people to measure how well something is working for them? Coaching is essential if you’re pretty new to this. If you don’t know what to evaluate, it’s awesome to have someone to check in with. They have the experience and perspective that you don’t have about yourself. I don’t know why anyone would embark on a major lifestyle change without having someone to check in with. I’m not talking about taking out a second mortgage to hire a daily trainer. If you don’t know how to evaluate what’s working, find someone who does. Learn how to apply the scientific method. My kids use it every day. Will it work if I do this? We all have the scientific method in our heads. But the key is that we have to control some variables. If you want to see if intermittent fasting is working, it’s probably not the time to also change your training program. The biggest thing is attention and awareness. Really, it’s just paying attention to your life. If you’re trying intermittent fasting and you’re only paying attention to your abs, you’re missing the rest of the stuff. Like your mood. In the hard core training community (crossfit, powerlifting, bodybuilding, high intensity sports), it’s common to train ourselves to ignore physiological feedback. Your body is telling you to stop, but you’re training yourself to ignore that. That’s okay in a certain context, but in the rest of your life it’s important to listen to those cues. When someone says that if they listened to their hunger cues and ate until they were satiated, they’d be 4. There are ways of being able to cultivate this. Some people use meditation, but you don’t have to do that particular strategy. One thing we use is just purposely eating very slowly—Take 1. You see your attention open up, and it actually takes 2. Once you’ve mastered that, try eating to 8. That’s satisfied, whereas 1. The first thing is just find a way to get attuned to yourself so you can pay attention to all the things you need to pay attention to. And then get some coaching. Abel: When it comes to self- testing, a lot of people (including me) are too cavalier at first. Why is it important to have a coach or a guide through the process? It’s a difference between knowledge and wisdom. Knowledge is knowing stuff, wisdom is knowing what works. We’ve coached over 2. When you start coaching that many people from all walks of life, you start seeing some amazing patterns emerge. You start seeing these clients who are accepting info from all over the place—online, media, friends, etc. They need help curating the information that’s out there. When people are cavalier in the beginning, it’s because they don’t know where to start. It’s because they don’t have the wisdom. Not to find out what’s new, what’s next, what’s out there, but to figure out what works. HOW TO START YOUR FITNESS JOURNEYAbel: The people with your program have lost more than contestants on The Biggest Loser and other mainstream approaches. For someone who’s expert in manipulating the body, how do you combine knowing everything about that with people who fail on diets who believe they can not drop fat or build muscle at will? Most people don’t believe it.
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