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Story of C.M.
Married, mother of 3 children Struggled with weight gain most of her life Diets failed Fatigue Exercise failed Flare-ups of rosacea and irritable bowel syndrome
December 2010
March 2012
Variants of IF
Alternate day fasting (36 hour fast/12 hour feed) Meal-skipping (Random) Eat Stop Eat (24 hour fast, 1 or 2 times per week) Leangains (16 hour fast/8 hour feed) Warrior Diet (20 hour fast/4 hour feed)
Example of IF Protocol
Induction Phase: 2 weeks Limit meals to one 8-hour window (Noon-8:00 pm) Maintenance Phase Limit meals to one 4-hour window (6:00 pm-10:00 pm) During fasting, may consume coffee, green tea, ber, or branched-chain amino acids
De Souza, Alternatives For Macronutirent Intake and Chronic Disease , The American Journal of Clinical Nutrition, July 2008.
Healthy Fats
Omega-3 Fatty Acids (Fish Oil): 2 grams twice daily Medium-Chain Triglycerides (Coconut Oil): 15 grams twice daily; preferably at beginning and end of fast Healthy fats will accentuate benets of IF by: Inducing production of ketones, used as alternative energy source by brain and muscle Reducing hunger Improving mood and cognition
Role of Resistance-Training
Preserves muscle mass during periods of caloric restriction Improvements in lean body mass associated with improved blood glucose Increases Growth Hormone induced by IF
LBM is preserved and RMR is increased when diet is combined with resistance-training
Bryner, Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate, Journal of The Americal College of Nutrition, 1999.
Strategically-Timed Exercise
Exercising in such a way as to optimize hormonal and anti-inammatory effects of intermittent fasting Leisurely walks done during fasting periods to reduce cortisol Resistance training done toward the end of the fasting periods to increase growth hormone and increase glucose sensitivity of muscle tissue
Summary
Intermittent fasting associated with multiple health benets Blood glucose, growth hormone, fatty acid oxidation Health benets are optimized when intermittent fasting combined with: Key nutrients (ber, healthy fats, BCAAs) Strategically-timed exercise (leisurely walks and/or resistance training)
When diet is wrong medicine is of no use; When diet is correct medicine is of no need.
~Ayurvedic Proverb
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