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Medical DisclaimerMedical DisclaimerThe information presented in this seminar is forThe information presented in this semi...
The Promise ofThe Promise ofIntermittent Fasting:Intermittent Fasting:Case StudyCase StudyMarried, mother of 3 childrenMar...
December 2010December 2010 May 2013May 2013
How C.M. TransformedHow C.M. TransformedHerselfHerselfIntermittent fastingIntermittent fastingKey nutrientsKey nutrientsSt...
What Is IntermittentWhat Is IntermittentFasting?Fasting?Intermittent fasting (IF) is a pattern of eating thatIntermittent ...
Benefits of IntermittentBenefits of IntermittentFastingFastingReducedReducedBloodBloodpressurepressureBlood lipidsBlood li...
Variants of IFVariants of IFAlternate day fasting (36 hour fast/12 hour feed)Alternate day fasting (36 hour fast/12 hour f...
Example of IF ProtocolExample of IF ProtocolInduction Phase: 2 weeksInduction Phase: 2 weeksLimit meals to one 8-hour wind...
What to eat during aWhat to eat during afeeding windowfeeding windowDe Souza, “Alternatives For Macronutirent Intake and C...
Key Nutrients for IFKey Nutrients for IFFiber: 3-5 grams twice dailyFiber: 3-5 grams twice dailyHealthy fatsHealthy fatsOm...
Healthy FatsHealthy FatsOmega-3 Fatty Acids (Fish Oil): 2 grams twiceOmega-3 Fatty Acids (Fish Oil): 2 grams twicedailydai...
Branched-Chain AminoBranched-Chain AminoAcidsAcidsEssential amino acids leucine, isoleucine andEssential amino acids leuci...
Exercise and WeightExercise and WeightLossLossIn long-run exercise alone is not effective for long-termIn long-run exercis...
Role of Resistance-Role of Resistance-TrainingTrainingPreserves muscle mass during periods ofPreserves muscle mass during ...
Effects of Resistance-Training v.Effects of Resistance-Training v.Aerobic Training on LBMAerobic Training on LBMLBM is pre...
Strategically-TimedStrategically-TimedExerciseExerciseExercising in such a way as to optimizeExercising in such a way as t...
SummarySummaryIntermittent fasting associated with multiple healthIntermittent fasting associated with multiple healthbene...
When diet is wrongWhen diet is wrongmedicine is of no use;medicine is of no use;When diet is correctWhen diet is correctme...
Next StepsNext StepsSign up for our course on intermittent fasting at:Sign up for our course on intermittent fasting at:ht...
How To Get Started With Intermittent Fasting
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How To Get Started With Intermittent Fasting

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https://www.udemy.com/intermittentfasting/ Intermittent fasting is a nutritional strategy that alternates brief periods of fasting with non-fasting. The health benefits of brief fasting include: improvement in blood sugar, reduction of inflammation, reduction in blood pressure, and overall improvements in brain function. Most impressive of all, however, are dramatic improvements in body compositions. Learn how to tap into the benefits of intermittent fasting in this online course offered by Dr. Michael Lara, a board-certified physician who practices near San Francisco, CA. For more information visit https://www.udemy/com/intermittentfasting/ or visit Dr. Lara's website at http://www.drmikelara.com

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  • Good evening, everyone. I’m Michael Lara and I ‘d like to welcome you tonight’s webinar on intermittent fasting. I’d like to begin by thanking you for taking time out of your busy day to join us for tonight’s discussion. I know that for some of my friends on the East coast it’s a little late; for my friend’s on the west coast, I know it’s dinner or commute time; so I promise to keep this information short, sweet and simple. I’m really excited about the information I’m going to share with you tonight, but I want remind you that if you are listening in, you are part of a select audience for this webinar. In fact, if you’re on, you most likely fall into one of three groups: you either know me personally or have been to one of my live seminars. The webinar audience is limited and this information was not promoted to the general public. Just a couple of reminders about who I am. Okay, so most of you know that I’m a board-certified physician in private psychopharmacology practice near San Francisco. I’ve been practicing medicine for almost 15 years now. My interests are on how nutrients and exercise affect the brain. I also travel around the U.S. speaking to other health professionals on topics related to complementary/alternative medicine. In fact, I recently completed a very successful tour on “Food For Thought: How Nutrients Affect the Brain”: Today’s topic on intermittent fasting is a follow up from that tour.
  • Before we begin, just a couple of quick reminders. First off, please remember that as great as this information may be, please don’t diagnose or treat any existing medical problems without consulting your doctor. I also wanted to mention at the outset that I’m not promoting anything or trying to sell you anything. I’m sure some of you have sat through webinars that turned out to be one large sales pitch. I’m not doing that here. I will mention in passing a couple of supplements that I recommend, but I have no financial affiliations with any of the products or websites I might mention during this webinar.
  • So the way I introduced the concept of intermittent fasting was by sharing the story of someone I’ll call C.M. She’s a married mother of 3 daughters, middle-aged, and like most women her age, she had struggled with maintaining a healthy body weight. Like most of us, she had been through the usual round of diets: She had at previous times in her life had tried various diets: low-carb diets, low-fat diets. All had more or less the same effect: weight loss was minimal at best, and she ended up feeling tired and fatigued. And this was despite the fact that C.M. had also made a commitment to exercise along with her dieting efforts. She had tried running and even had completed a half-marathon. She had tried body pump classes and spinning classes at her health club. At the end of it all, she managed to lose a few pounds but within months of stopping, she not only gained back all the weight she had lost, but her body seemed to rebel against her efforts by easily putting on more weight. To make matters worse, she continued to have flare-ups of chronic medical problems. She had rosacea, a skin infection around her nose and face, which seemed to be getting worse. She also had problems with irritable bowel syndrome. Both of these problems made it even more of a challenge to exercise outdoors as she previously had.
  • So how exactly did May transform herself? Well, before I reveal the answer, I can tell you what she did NOT do. She did not do any crash or extreme dieting. She did not do any extreme form of exercise like marathoning or intense weight-lifting. She did not have liposuction or gastric bypass or any form of surgery. And she did not take any weight loss medications, fat burners, or other exotic supplements. In fact, the pounds came off rather slowly. During the last 16 months, she’s lost an average of about 3-5 lbs per month. So what did she do? What C.M. did to lose almost 80 lbs can be summarized with three key strategies: intermittent fasting, combined with key nutrients and strategically-timed exercise. And that’s really all.
  • The key to May’s transformation was an eating strategy called intermittent fasting. So what exactly is intermittent fasting? It’s nothing more than a pre-determined pattern of eating that alternates between periods of fasting and non-fasting. In a sense, everyone of us practices this when we wake up in the morning to break our overnight fast with breakfast. I think what makes intermittent fasting is that it is a pre-determined commitment to restrict meals to only certain times of the day in an effort to improve one’s health. So you can see that IF is a very simple concept, but what makes it difficult to understand is that there is a lot of misinformation about dieting and exercise. For example, one of the most common concerns from someone who first learns about this they will become hypoglycemic, or have symptoms of weakness or irritability if they go more than a few hours without eating. Wrong. Our bodies actually do a pretty good job of keeping our blood sugar within a relatively small range from about 70-140 mg/dL, assuming we don’t have diabetes. In fact, research shows that fasting for 24 hours or less will not put you into hypoglycemia. Another common misconception is that for weight-loss and blood sugar control, it’s better to have smaller meals spread throughout the day. Again, this is another misconception that is not supported in the medical research I reviewed. In patients that I have worked with, I’ve found that some say that their appetite actually increases with smaller, more frequent meals as opposed to a standard 3 meal per day eating plan. Just a little history about how IF evolved. Around 1980’s it was observed in animal models that life could be prolonged by a modest but significant reduction in total calories. This amounted to a reduction of only about 10-30%. There were also a number of other health benefits that were observed in other animal models. Improvements were seen in such parameters as blood glucose control, better lipid profiles, and improvements in blood pressure. Later, IF was proposed as an alternative to a practice called caloric restriction, an austere practice in which someone reduces their total calories by anywhere from 10-30% in order to reap the health benefits seen with reduced caloric intake. Although CR has a number of health benefits, including clear and compelling evidence that it can actually prolong lifespan, it’s very difficult to practice over the long run. It also turned out that some people who practiced CR developed eating disorders, including anorexia and bulemia. It was later found that someone could reap the same benefits of CR without continuous restriction of calories. One of the earlier observations was with a practice called the alternate day diet, in which CR was practiced every other day. It was later found that one could reap all these health benefits by practicing fasting for periods of less than 24 hours, a practice that has now come to be known as intermittent fasting. I’m going to cover the health benefits in a second, but before I do, I wanted to remind you of one other important fact about IF, and it’s this: IF is actually the way we were evolved as a human species to eat. Think about it for a second. We’ve existed on earth as a humanoid species for about 200,000 years. The practice of eating three meals a day really didn’t come about until the last century. That means that for more than 99.5% of our time on earth, we relied on hunting and gathering practices to obtain meals. In fact, according to anthropologists, it was quite common for humans to go for days without eating. It was either feast or famine during our hunter gatherer time on earth, and that’s how our physiology was designed to function. Now we have continuous access to food and this 24/7 access to food, no doubt, is what is partly responsible for the obesity epidemic in America.
  • So what, then, are the benefits of intermittent fasting? In as little as a week of practicing IF, studies have shown that there are health benefits. These include a reduction in blood pressure, reduction of LDL, and most importantly reduction in markers of chronic inflammation. It turns out that reduction of chronic inflammation may be the key that leads to all the other observed health benefits. In almost every study to date, across a variety of animal species, CR and IF both reduce inflammatory markers are called cytokines. Cytokines are the chemical messengers of our immune system and they go by such names as interleukin-1, interleukin-6, tumor necrosis factor. Inflammation, we now know, is what underlies many chronic diseases such as obesity, asthma, diabetes, hypertension, rheumatoid arthritis, dementia, and depression. IF increases fat burning, growth hormone, and resting metabolic rate as a result of an improved body mass index, or an increase the ratio of lean body mass to fat tissue. Also improved: appetite, blood sugar control, and an important process in the brain called neurogenesis. Neurogenesis is the process by which stem cells in the brain become neurons. Fasting also improves neuroplasticity, the process by which our brain cells form new connections with one another.
  • One of the great things about IF is that it’s very flexible. You can modify your fasting and non-fasting time periods. Here are a few popular versions: Alternate day fasting. With this plan you simply eat every other day. So on Monday, you’d eat within a12-hour window, say, 8 AM to 8 PM. Then you’d fast overnight on Monday, andall day/overnight on Tuesday. You’d eat again from 8 AM to 8 PM on Wednesday. Meal-skipping, though not strictly a form of IF, is the eating pattern that most resembles the eating patterns of our evolutionary ancestors. It involves randomly skipping meals once or twice per week and following a Paleo diet, a diet of unprocessed, natural foods, with adequate amounts of protein. It’s the most flexible of the plans. Eat Stop Eat, a plan devised by Brad Pilon, involves fasting for 24 hours once or twice per week. You can fast on any two non-consecutive days of the week. In my experience it works best when one of the fasting days is on the weekend and the other in the middle of the week. Eat Stop Eat is a well-researched e-book and I’d highly recommend it if you are interested in reading more detail about the studies that support fasting. On the Lean Gains variant, meals are limited to a predetermined 8-hour feeding window, followed by a 16 hour fast. As an example, one might fast from 9:00 pm on Monday night until 1:00 pm on Tuesday. Leangains is different from the other versions of IF in that it includes specific recommendations about when to exercise. Ideally, you would want to exercise--specifically weight train-- in the final hours of the fast. The Leangains plan also recommends that you consume 2-3 high protein meals during your 8-hour feed, with the largest meal in the hour or so after exercising. You would then repeat the fast again at 9:00 PM and continue until 1:00 PM the following day. On this version you are fasting every day, but you are also eating every day. For more information, go to leangains.com The Warrior Diet is similar to Leangains in that your fasts are under 24 hours. It’s also similar in that you are encouraged to work out during the fasting period. The difference here is that the feeding window is a bit smaller, 4-6 hours, and that you are encouraged to take your meals at the end of the day. For more information visit warriordiet.com. Dr. John Berardi over at precisionnutrition.com has written a very nice summary of his personal experiences with these diets in a free e-book called “Experiments with Intermittent Fasting”. You can get your free copy of this book at http://www.precisionnutrition.com/intermittent-fasting
  • Okay, so given all these variants, which one do I recommend? The first thing I would recommend is that you ease into the fast. Unfortunately or fortunately, most of us cannot distinguish psychological hunger or craving from physical hunger. I’d recommend that you first get familiar with the difference during the first two weeks by limiting all meals to one 8-hour window, typically from Noon-8:00 pm. What you want to do during the non-feeding window from 8:00 pm to Noon the next day is become familiar with the sensation of hunger and realize that typically hunger will pass. Also during the fasting period, you will begin experimenting with supplements that I will talk about in a minute. I typically recommend that you not exercise vigorously during this induction period. After two weeks of practicing this, you then transition to what I would call the maintenance phase, where you limit your meals to one 4-6 hour window, typically from 6:00 pm to midnight. Again, I would recommend that for the first week or so, you NOT exercise vigorously. During the fasting period, you may consume coffee, green tea, fiber or branched-chain amino acids mixed in water.
  • So the second part of the form of IF that I recommend is the use of key nutrients that help to curb hunger and capitalize on the health benefits induced by intermittent fasting alone. These key nutrients include the following: Fiber, either in the form of psyllium of methylcellulose, 3-5 grams twice daily. Branched chain amino acids, in the form of powder, mixed in water. I recommend taking 5-10 grams before walks and the other 20 or so grams throughout the day. Healthy fats that include 4 grams of fish oil (2 grams twice daily) and medium chain triglycerides (specifically coconut oil) 15 grams twice daily. These can be taken at the same time but I’d recommend taking the MCTs during the fasting period. Strictly speaking, MCTs are nutrient dense and and 15 grams has about 140 calories so you’re really not fasting if you take MCTs during the designated fasting period. But MCTs have a unique property in that they put your body into fat-burning mode called ketosis. Finally, another key nutrient that helps to reduce appetite and has a number of health benefits is cocoa. I recommend 1-2 tsp of unsweetened cocoa mixed in warm water to help reduce cravings.
  • Healthy fats are the second most important nutrient to include in your intermittent fast. By now, most of us have heard of the numerous health benefits of omega-3 fatty acids, including improvement in CAD, depression and other diseases of chronic inflammation. It turns out that Omega-3s are anti-inflammatory. One source of healthy fats you may not be familiar with are medium-chain triglycerides. MCTs have been used medicinally for decades. MCTs are nutrient dense and are common addition to diet of patients suffering from various ailment that impair their ability to absorb nutrients. The other key feature of MCTs is that they can be easily converted to ketones, which are used by the brain and muscle as an alternative fuel source. In fact, one way they are used medically to to help people who suffer from dementia, traumatic brain injury. Essentially the body converts MCTs to ketones, which easily cross the blood-brain barrier and are used when glucose supplies are low. Ok, so where can I can MCTs? You can get them online, by prescription, or you can simply head over to your local supermarket and buy coconut oil. One tablespoon, which is about 15 grams of MCT, twice daily. This amount of healthy fat will not affect your blood triglycerides since the body rapidly breaks MCTs down into ketones to be used for energy.
  • From “The Science of BCAA Supplements” at www.metaboliceffect BCAA & muscle massThe journal Obesity in 2008 showed resistance training is one tool to help maintain muscle mass when dieting (8).  BCAA are another. BCAA amino acids, most notably leucine, interact with the anabolic cell signaling messenger mTOR stimulating muscle growth alone and synergistically with resistance exercise (15).This is an important consideration since studies have shown traditional weight loss approaches can impact muscle mass and decrease metabolic rate (BMR) by 10-20% (16). A slowed BMR is a predictor of Yo-Yo weight gain.  Those with the largest metabolic declines induced by muscle loss are four times more likely to regain lost weight over the next 24 months (17). BCAA effects on hunger, cravings and energy come from the ability of these aminos to generate the gluconeogenic precursors glutamine and alanine.  This has a balancing effect on blood sugar. A March 2011 study by Gualano, et al. showed 3 days of supplementation with high dose BCAA resulted in increased fat oxidation and exercise performance in response to glycogen depletion compared to a placebo. This was likely due to the ability of the BCAA supplements to maintain glycemic control as stated by the researchers: “Importantly, our findings suggest that BCAA supplementation appears to prevent the exercise-induced hypoglycemia, particularly in glycogen depleted subjects.” Finally, a pilot study out of the journal AGE showed a dose of 12g BCAA in combination with oleic acid and DHA resulted in a close to 4 pound weight loss with in a period of only 2 weeks in women over the age of 38 (21). The researchers chose the BCAA leucine because of its effects on hunger and fat loss in other studies. “In conclusion, this study demonstrates that leucine……… may cause weight loss through signaling mechanisms to the brain and adipose tissue.”
  • Up to this point, I’ve mentioned exercise only in passing. There’s a reason for this. The truth is that most of your weight loss efforts will come from your diet, not exercise. Experts in the fitness industry often say that at least 80% of your weight loss efforts will come from your diet; exercise will account for about 20% of your weight loss. As a physician, although I’m dealing with a different population, I would have to agree. I have some patients who are literally addicted to exercise and still don’t manage to lose weight because they fail to change their diets or fail to manage stress. “ You can’t out-exercise a bad diet” I have patients on high doses of psychostimulants do not lose weight because they don’t change their diet. As a psychopharmacologist, there is no magic weight loss pill, much less supplement that alone will lead to miraculous weight loss. One of the reasons why exercise along is not effective for weight loss is because it leads to an increase in compensatory eating. Exercise tends to increase our appetite so that we eat more than if we had not exercised in the first place. Another thing exercise can do, especially when done excessively, is to lead to increases in a stress hormone called cortisol. One of the effects of chronically elevated cortisol is elevated blood sugar and insulin resistance. Finally, and this is a fact we tend to forget, exercise over the long term can lead to injuries which compromise our activity levels later in life. I can’t tell you how many people I meet in their late 40s/early 50s who claim they can’t exercise because of chronic shoulder or knee injuries. Every day at the gym I hear someone complaining how they can’t exercise as they once did because of chronic back, shoulder, or knee pain. It’s not necessarily the lack of exercise; it’s the reduction in day-to-day activities that leads to weight gain over the long term. Here’s another interesting fact: did you know that during most of the time we have spent on earth as a hunter gatherer species, we walked an average of 10-15 miles/day? Sure, there was an occasional sprint as we either pursued our prey, or we running from it, but it’s fair to say that we were evolved to have continuous, light activity thoughout the day, interspersed with high intense activities. This is how our metabolism was designed to operate. Today the average American spends 4 hours watching tv and another 4 hours in sedentary activities while at work. So I think exercise is important, I’m more concerned about the kinds of activity that we do for the other 23 hours/day. Just as there is compensatory eating in response to increased exercise, researchers have also found that when we begin to exercise, we decrease our activity during the rest of the day, so that in the end there is very little if any exercise. So the kind of exercise I recommend is simply a leisure walk, preferably in a natural setting, for about 30-60 minutes/day. Now I’m not talking about power walks, or power hikes. I’m talking about walking at a pace that you might walk with if you were having a conversation with someone. I also think it’s important not to exercise intensely as you are easing into the IF lifestyle. The other benefit that leisurely walks have is that they decrease levels of cortisol. The other thing they do is that they increase the efficiency of lipoprotein lipase and other fat burning enzymes. Later on, once your body is used to the experience of IF and once you’ve learned to distinguish cravings from hunger, I’d recommend occasionally increasing the intensity of your walks in short bursts. If you already exercise regularly, you could add a few sprints of no more than 30 seconds each. The best combination of exercise is daily leisurely walks along with weight-training 2 to 3 times per week.
  • Why resistance training? Why not add in a few runs instead. Weight training, or resistance training, is unique in the kinds of hormonal effects it has on the body. We know that resistance training increases testosterone, growth hormone, but one under-appreciated effect is that it helps to control blood glucose by up-regulating receptors for glucose and insulin. Glut-2 transporters on the surface of muscle cells act as vacuum cleaners for excessive glucose in our blood stream. The more muscle mass we have, the better we are at regulating glucose and avoiding type 2 diabetes. In the context of IF, resistance training helps to preserve muscle mass during periods of caloric restriction. Finally, I told you earlier that IF alone is associated with increases in Growth Hormone. But when you add resistance training, the effects of growth hormone are even more pronounced. In fact, the best thing we have to a magic formula for weight loss is periods of intermittent fasting coupled with resistance training. People often ask what type of resistance training is best: light weights for lots of repititions, or heavy weights with fewer repetitions. The short answer is both, but generally you want to use compound lifts like squats, dead lifts, or overhead presses that involve as many major muscle groups as possible. Generally, unless you have specific weakness or are into body-building, you don’t need a lot of isolation work if improved body composition is your main goal. Now in an upcoming seminar “The Truth About Testosterone”, I’ll be reviewing natural strategies for increasing testosterone and I’ll be summarizing what the research says about how to train to optimize testosterone levels.
  • I wanted to end by telling you about a concept I’m calling strategically-timed exercise. What is involves is exercising in such a way as to optimize the hormonal and anti-inflammatory effects of intermittent fasting. I mentioned that intermittent fasting alone will lead to reductions in pro-inflammatory cytokines and increases in growth hormone. There are ways of exercising to optimize the hormonal effects that are already occurring with the fast. The first strategy is to do the leisurely walks at the beginning of the fasting period. Several reasons for this, but mainly because it’s easier to exercise at the beginning of a fasting period. If you’ve ever fasted before, you know how difficult it is to exercise. Some of us have heard about doing fasted cardio from weight loss forums online. If you’ve ever done it you, you know what a horrible experience it can be to exercise intensively after not eating for 8-10 hours. That’s because moderate to intense cardiovascular activity relies on sugar-burning or glycolytic metabolic pathways. Leisurely walks in nature, by contrast, do not tax the sugar-burning, glycolytic pathways as much. In fact, low intense cardiovascular activity optimizes fat-burning enzymes to burn a larger percentage of fat relative to carbohydrate during activity. But the key is to keep the intensity very low. On a scale of 1-10 with 1 a very slow walk and 10 being an all out sprint, you want to be at about a level 3-4. Resistance training, like leisurely walks, can be done anytime during the fasting window. From experience and my own research, I’d recommend that resistance training be done toward the end of the fasting period for a couple of reasons. The first is that resistance training will increase growth hormone. Growth hormone increases are correlated with the length of the fast, but most increases occur within the first 18 hours of the fast. To capitalize on this, I would recommend that resistance training be done at the end, followed by a high protein meal to optimize nutrient absorption and improvements in lean body mass. The other reason is that psychologically, for me at least, it’s easier to lift at the end of a fasting period than it is to run or do intense cardio. Likely because the metabolic mode relies on short-term energy sources like creatine and less on the sugar burning or glycolytic metabolism.
  • Okay, so I’ve given you a lot of information in a short period of time. I’d like now to summarize the key points of what I’ve covered. Today we learned that pre-programmed, short intermittent fasts are one of the best things you can do to reduce chronic inflammation and all the diseases associated with it. I also told you about two other strategies to combine with your intermittent fasting: nutrients such as healthy fiber, fats, and BCAAs; and strategically-timed exercise during the hours you are fasting.
  • Transcript of "How To Get Started With Intermittent Fasting"

    1. 1. Medical DisclaimerMedical DisclaimerThe information presented in this seminar is forThe information presented in this seminar is forinformational purposes only. It is not intended toinformational purposes only. It is not intended todiagnose or treat any medical problems. Pleasediagnose or treat any medical problems. Pleaseconsult with your health care professional beforeconsult with your health care professional beforemaking any changes to your care plan.making any changes to your care plan.Michael Lara, MD disclaims all responsibility for anyMichael Lara, MD disclaims all responsibility for anyliability, loss or risk, personal or otherwise, that isliability, loss or risk, personal or otherwise, that isincurred as a consequence, indirectly or directly, ofincurred as a consequence, indirectly or directly, ofthe use and application of the information in thisthe use and application of the information in thiswebinar.webinar.Michael Lara, MD and associates do NOT have anyMichael Lara, MD and associates do NOT have anyfinancial affiliations with any of the productsfinancial affiliations with any of the productsmentioned in this webinar.mentioned in this webinar.
    2. 2. The Promise ofThe Promise ofIntermittent Fasting:Intermittent Fasting:Case StudyCase StudyMarried, mother of 3 childrenMarried, mother of 3 childrenStruggled with weight gain most of her lifeStruggled with weight gain most of her lifeDiets failedDiets failedFatigueFatigueExercise failedExercise failedFlare-ups of rosacea and irritable bowelFlare-ups of rosacea and irritable bowelsyndromesyndrome
    3. 3. December 2010December 2010 May 2013May 2013
    4. 4. How C.M. TransformedHow C.M. TransformedHerselfHerselfIntermittent fastingIntermittent fastingKey nutrientsKey nutrientsStrategically-timed exerciseStrategically-timed exercise
    5. 5. What Is IntermittentWhat Is IntermittentFasting?Fasting?Intermittent fasting (IF) is a pattern of eating thatIntermittent fasting (IF) is a pattern of eating thatalternates between pre-determined andalternates between pre-determined andstrategically-timed periods of fasting and non-strategically-timed periods of fasting and non-fastingfastingAlternative to continuous caloric restriction orAlternative to continuous caloric restriction orother diets based on nutrient compositionother diets based on nutrient compositionFocus is onFocus is on whenwhen to eat; not onto eat; not on whatwhat to eatto eatTiming of meals optimizes how our bodies wereTiming of meals optimizes how our bodies wereevolved to metabolize nutrientsevolved to metabolize nutrients
    6. 6. Benefits of IntermittentBenefits of IntermittentFastingFastingReducedReducedBloodBloodpressurepressureBlood lipidsBlood lipidsInflammationInflammationIncreasedIncreasedFat burningFat burningGrowthGrowthHormoneHormoneMetabolic rateMetabolic rateImprovedImprovedAppetiteAppetiteBlood sugarBlood sugarNeurogenesisNeurogenesis
    7. 7. Variants of IFVariants of IFAlternate day fasting (36 hour fast/12 hour feed)Alternate day fasting (36 hour fast/12 hour feed)Meal-skipping (Random)Meal-skipping (Random)Eat Stop Eat (24 hour fast, 1 or 2 times perEat Stop Eat (24 hour fast, 1 or 2 times perweek)week)Leangains (16 hour fast/8 hour feed)Leangains (16 hour fast/8 hour feed)Warrior Diet (20 hour fast/4 hour feed)Warrior Diet (20 hour fast/4 hour feed)
    8. 8. Example of IF ProtocolExample of IF ProtocolInduction Phase: 2 weeksInduction Phase: 2 weeksLimit meals to one 8-hour window (Noon-8:00Limit meals to one 8-hour window (Noon-8:00pm)pm)Maintenance PhaseMaintenance PhaseLimit meals to one 4-hour window (6:00 pm-Limit meals to one 4-hour window (6:00 pm-10:00 pm)10:00 pm)During fasting, may consume coffee, green tea,During fasting, may consume coffee, green tea,fiber, or branched-chain amino acidsfiber, or branched-chain amino acids
    9. 9. What to eat during aWhat to eat during afeeding windowfeeding windowDe Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”,De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, The American Journal of ClinicalThe American Journal of ClinicalNutritionNutrition, July 2008., July 2008.Generally, diets with aGenerally, diets with ahigher percentage ofhigher percentage ofmacronutrients comingmacronutrients comingfrom protein and fat arefrom protein and fat arepreferred during periods ofpreferred during periods ofcaloric restrictioncaloric restriction
    10. 10. Key Nutrients for IFKey Nutrients for IFFiber: 3-5 grams twice dailyFiber: 3-5 grams twice dailyHealthy fatsHealthy fatsOmega-3 fatty acids: 2 grams twice dailyOmega-3 fatty acids: 2 grams twice dailyMedium-chain triglycerides: 15 grams twiceMedium-chain triglycerides: 15 grams twicedailydailyBranched-chain amino acids: 10-15 gramsBranched-chain amino acids: 10-15 gramstwice dailytwice daily
    11. 11. Healthy FatsHealthy FatsOmega-3 Fatty Acids (Fish Oil): 2 grams twiceOmega-3 Fatty Acids (Fish Oil): 2 grams twicedailydailyMedium-Chain Triglycerides (Coconut Oil): 15Medium-Chain Triglycerides (Coconut Oil): 15grams twice daily; preferably at beginning andgrams twice daily; preferably at beginning andend of fastend of fastHealthy fats will accentuate benefits of IF by:Healthy fats will accentuate benefits of IF by:Inducing production of ketones, used asInducing production of ketones, used asalternative energy source by brain and musclealternative energy source by brain and muscleReducing hungerReducing hungerImproving mood and cognitionImproving mood and cognition
    12. 12. Branched-Chain AminoBranched-Chain AminoAcidsAcidsEssential amino acids leucine, isoleucine andEssential amino acids leucine, isoleucine andvalinevalineBCAAs maintain muscle mass while dietingBCAAs maintain muscle mass while dietingBCAAs reduce hunger and balance bloodBCAAs reduce hunger and balance bloodsugarsugarPrecursors to gluconeogenic glutamine andPrecursors to gluconeogenic glutamine andalaninealanineBCAAs “may cause weight loss throughBCAAs “may cause weight loss throughsignalling mechanisms to brain and adiposesignalling mechanisms to brain and adiposetissue”tissue”
    13. 13. Exercise and WeightExercise and WeightLossLossIn long-run exercise alone is not effective for long-termIn long-run exercise alone is not effective for long-termweight managementweight managementIncreases compensatory eating and reduction inIncreases compensatory eating and reduction indaytime activitydaytime activityIncreases stress hormone cortisolIncreases stress hormone cortisolLikely to lead to repetitive-use injuriesLikely to lead to repetitive-use injuriesExercise during induction phase of IF:Exercise during induction phase of IF:Leisurely walks of 30-60 minutes/dayLeisurely walks of 30-60 minutes/dayExercise during maintenance phase of IF:Exercise during maintenance phase of IF:Daily walks AND resistance-training 2-3 times per weekDaily walks AND resistance-training 2-3 times per week
    14. 14. Role of Resistance-Role of Resistance-TrainingTrainingPreserves muscle mass during periods ofPreserves muscle mass during periods ofcaloric restrictioncaloric restrictionImprovements in lean body mass associatedImprovements in lean body mass associatedwith improved blood glucosewith improved blood glucoseIncreases Growth Hormone induced by IFIncreases Growth Hormone induced by IF
    15. 15. Effects of Resistance-Training v.Effects of Resistance-Training v.Aerobic Training on LBMAerobic Training on LBMLBM is preserved and RMR isLBM is preserved and RMR isincreasedincreased when diet iswhen diet iscombinedcombined withwithresistance-trainingresistance-trainingLBM isLBM is lostlost and RMR isand RMR isdecreaseddecreased when diet iswhen diet iscombinedcombined withwithaerobic-trainingaerobic-trainingBryner, “Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on LeanBryner, “Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on LeanBody Mass and Resting Metabolic Rate”,Body Mass and Resting Metabolic Rate”, Journal of The Americal College of NutritionJournal of The Americal College of Nutrition, 1999., 1999.
    16. 16. Strategically-TimedStrategically-TimedExerciseExerciseExercising in such a way as to optimizeExercising in such a way as to optimizehormonal and anti-inflammatory effects ofhormonal and anti-inflammatory effects ofintermittent fastingintermittent fastingLeisurely walks done during fasting periods toLeisurely walks done during fasting periods toreduce cortisolreduce cortisolResistance training done toward the end of theResistance training done toward the end of thefasting periods to increase growth hormonefasting periods to increase growth hormoneand increase glucose sensitivity of muscleand increase glucose sensitivity of muscletissuetissue
    17. 17. SummarySummaryIntermittent fasting associated with multiple healthIntermittent fasting associated with multiple healthbenefitsbenefitsBlood glucose, growth hormone, fatty acidBlood glucose, growth hormone, fatty acidoxidationoxidationHealth benefits are optimized when intermittentHealth benefits are optimized when intermittentfasting combined with:fasting combined with:Key nutrients (fiber, healthy fats, BCAAs)Key nutrients (fiber, healthy fats, BCAAs)Strategically-timed exercise (leisurely walksStrategically-timed exercise (leisurely walksand/or resistance training)and/or resistance training)
    18. 18. When diet is wrongWhen diet is wrongmedicine is of no use;medicine is of no use;When diet is correctWhen diet is correctmedicine is of no need.medicine is of no need.~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb~Ayurvedic Proverb
    19. 19. Next StepsNext StepsSign up for our course on intermittent fasting at:Sign up for our course on intermittent fasting at:https://www.udemy.com/intermittentfasting/https://www.udemy.com/intermittentfasting/Like us on Facebook:Like us on Facebook:www.facebook.com/BrainMDwww.facebook.com/BrainMD
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