1. INTERMITTENT FASTING 1
Intermitte
nt Fasting
Jeff Marinchick
Intermittent Fasting (IF) is the concept of alternating
between long periods of fasting and short timely feeding
windows. IF has been practiced for centuries as our hunter
and gather ancestors experienced cycles of feast and
extended famine due to the scarcity of food. We are
genetically adapted and predisposed to this feast and famine
cycle. Without this cycle we become prone to metabolic
dysfunctions such as obesity and type 2 diabetes. (3)
Genetics and Hormesis
We are genetically createdto adapt to our environment and
hormesis is the concept that small and intermittent periods of
stress,whether physical or mental, are beneficial to health.
This is due to the positive adaption of cells in order to
overcome the stress. This leads to an increased tolerance to
that stressor. Ultimately decreasing risk for damage. (5)(6)
IF and Growth Hormone
Growth Hormone (GH) levels are 4x higher when IF. (30)(31)
GH
has a direct correlation with body composition. The higher
the GH levels the lower body fat and higher lean mass the
individual will have. GH also lessens the aging process and
this along with its antioxidant properties are why IF prevents
aging so well.
Intermittent Fasting
2. 2
The Brain
Not only does IF enhance body composition, but it also
protects against neurodegenerative and brain aging disorders
such as Alzheimer’s and Parkinson’s by increasing production
of Brain-Derived Neurotrophic Factor (BDNF). (34)(35)
Along with its ability to prevent disease it also enhances
learning, memory, and brain plasticity. (41)(42)
Procedure
There are multiple IF regimens:
Daily: A 16 hour fast followed by an 8 hour feeding
window. Feeing window usually (12 noon-8 pm)
Alternate Day: A 24 hour fast every other day
Warrior: 1 Meal a day, typically at night
Meal Guidelines
Benefits
During the fast it is crucial to not break
the fast. Enzymes will continue to
tightly regulate the individual’s blood
sugaras long as the fast does.
Consuming over 4o Kcalsduring ones
fast will break it and could lead to
Hypoglycemia. It is crucial not to break
this 40 Kcal line.
The 1st meal is the most important and
should bethe largest containing,
containing high amountsof protein and
moderate amounts of carbohydrates.
This meal should bevery low in fat.
As the feeding window progressescarbohydrates should began to taper and fat should increase. The 2nd meal
should consist of largelyproteins with a moderate amount of fat and little to no carbohydrates.
