Intermittent Fasting 101
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Transcript of Intermittent Fasting 101
Intermittent Fasting 101:
Everything you need to know to get started
Michael Lara, MD
Medical Disclaimer The information presented in this seminar is for informational purposes only. It is not intended to diagnose or treat any medical problems. Please consult with your health care professional before making any changes to your care plan.
Michael Lara, MD disclaims all responsibility for any liability, loss or risk, personal or otherwise, that is incurred as a consequence, indirectly or directly, of the use and application of the information in this webinar.
Michael Lara, MD and associates do NOT have any financial affiliations with any of the products mentioned in this webinar.
Why Intermittent Fasting?
“Food For Thought: How Nutrients Affect the Brain”
12 cities
3,000 participants
Most popular topic in 6 hour seminar: Intermittent Fasting
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
How C.M. Transformed Herself
Intermittent fasting
Key nutrients
Strategically-timed exercise
What Is Intermittent Fasting?Intermittent fasting (IF) is a pattern of eating that alternates between pre-determined and strategically-timed periods of fasting and non-fasting
Alternative to continuous caloric restriction or other diets based on nutrient composition
Focus is on when to eat; not on what to eat
Timing of meals optimizes how our bodies were evolved to metabolize nutrients
Benefits of Intermittent Fasting
Reduced
Blood pressureBlood lipidsInflammation
Increased
Fat burningGrowth Hormone
Metabolic rate
Improved
Appetite Blood sugar
Neurogenesis
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, fiber, or branched-chain amino acids
What to eat during a feeding window
De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, The American Journal of Clinical Nutrition, July 2008.
Generally, diets with a higher percentage of macronutrients coming from protein and fat
are preferred during periods of caloric restriction
Key Nutrients for IF
Fiber: 3-5 grams twice daily
Healthy fats
Omega-3 fatty acids: 2 grams twice daily
Medium-chain triglycerides: 15 grams twice daily
Branched-chain amino acids: 10-15 grams twice daily
Fiber and Intermittent Fasting
Slows absorption of glucose
Contributes to sensation of fullness (via gut hormones GIP and GLP)
Sources:
Psyllium husk (Metamucil)
Methylcellulose (Citricel)
Take 3-5 grams twice daily
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 benefits of IF by:
Inducing production of ketones, used as alternative energy source by brain and muscle
Reducing hunger
Improving mood and cognition
Branched-Chain Amino Acids
Essential amino acids leucine, isoleucine and valine
BCAAs maintain muscle mass while dieting
BCAAs reduce hunger and balance blood sugar
Precursors to gluconeogenic glutamine and alanine
BCAAs “may cause weight loss through signalling mechanisms to brain and adipose tissue”
Exercise and Weight Loss In long-run exercise alone is not effective for long-term weight management
Increases compensatory eating and reduction in daytime activity
Increases stress hormone cortisol
Likely to lead to repetitive-use injuries
Exercise during induction phase of IF:
Leisurely walks of 30-60 minutes/day
Exercise during maintenance phase of IF:
Daily walks AND resistance-training 2-3 times per week
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
Effects of Resistance-Training v. Aerobic Training on LBM
LBM is preserved and RMR is increased when diet is
combined with resistance-training
LBM is lost and RMR is decreased when diet is
combined with aerobic-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-inflammatory 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 benefits
Blood glucose, growth hormone, fatty acid oxidation
Health benefits are optimized when intermittent fasting combined with:
Key nutrients (fiber, 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
Next Steps
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