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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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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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