week 4

 intermittent fasting

The Science of Fasting

As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger. Below, you’ll find the three most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn’t for everyone. Those with health conditions of any kind should check with their doctor before changing up their usual routine. Note that personal goals and lifestyle are key factors to consider when choosing a fasting method.

 

3 fasting methods

1, LEANGAINS
How It Works: Fast for 16 to 18 hours each day, and then “feed” for the remaining eight to 6 - 8 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly eight hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder.

2, EAT STOP EAT
How It Works: Fast for 24 hours once or twice per week. During the 24 hour fast, no food is consumed, but you can drink calorie-free beverages. After the fast is over, you then go back to eating normally. Act like you didn’t fast, some people need to finish the fast at a normal mealtime with a big meal, while others are OK ending the fast with an afternoon snack. Time it however works best for you, and adjust your timing as your schedule changes,

3, THE WARRIOR DIET
How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.” The four-hour eating window — the “overeating” phase — is at night in order to maximize the Parasympathetic Nervous System’s ability to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth. Eating at night may also help the body produce hormones and burn fat during the day.

 

5 Benefits of Fasting

1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones
Your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease.

2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
Many of those who try intermittent fasting are doing it in order to lose weight. Generally speaking, intermittent fasting will make you eat fewer meals. Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.

3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Type 2 diabetes has become incredibly common in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels. In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%. One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes. What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes.

4. Intermittent Fasting Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.

5. Intermittent Fasting May be Beneficial For Heart Health
It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease. Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.

 
 

Males, Females
fasting and monthly cycles

Fasting is very different between male and female as we follow different cycles. Men are on a 7 day cycle, where females are on a monthly cycle, and throughout these cycles different hormones are released intro the body. Lets have a look at the breakdown of this for females.

Navigating intermittent fasting (IF) alongside the fluctuations of the menstrual cycle requires a nuanced approach. Here's a breakdown of best practices, considering the hormonal shifts throughout the cycle:

Understanding the Hormonal Landscape:

Follicular Phase (Menstruation Phase):

  • Estrogen levels gradually rise.

  • This phase generally allows for more flexibility with IF, as energy levels may be more stable.

Ovulatory Phase:

  • Estrogen peaks, followed by a surge in luteinizing hormone (LH).

  • This is a time of hormonal sensitivity; some women may experience increased energy, while others may feel more vulnerable.

Luteal Phase:

  • Progesterone rises, and estrogen also remains elevated.

  • This phase can bring increased appetite, changes in mood, and lower energy levels. It's often when women experience PMS symptoms.

Intermittent Fasting Recommendations by Cycle Phase

It's crucial to prioritize listening to your body and adjusting IF accordingly. Here's a general guide:

Menstruation (Days 1-5):

  • This is a time for self-care. Consider pausing or significantly shortening fasting windows.

  • Focus on nutrient-dense foods to replenish iron and support energy levels.

  • Gentle movement is preferable to intense exercise. Walk HEAPS! Stretch, slow down.

Follicular Phase (Days 6-14):

  • As energy levels rise, you can gradually reintroduce or lengthen fasting windows.

  • This phase may be more conducive to typical IF schedules (e.g., 16/8).

  • This is often the time when women feel their best, so if IF is working for you, it is often best tolerated during this phase.

Ovulatory Phase (Around Day 14):

  • Be mindful of your body's signals. Some women may handle IF well, while others may need to shorten fasting windows.

  • Ensure adequate hydration and nutrient intake.

Luteal Phase (Days 15-28):

  • This phase often requires more flexibility. Consider shortening fasting windows or avoiding them altogether.

  • Prioritize nutrient-rich foods to manage cravings and support hormonal balance.

  • Stress management is essential, as cortisol can exacerbate PMS symptoms.

  • It is very important to listen to your body during this phase. If you are experiencing cravings, or low energy, it is best to not fast.

Key Considerations:

  • Individual Variability: Every woman's cycle is unique. Pay close attention to your body's response to IF and adjust accordingly.

  • Nutrient Density: When eating, prioritize whole, unprocessed foods to support hormonal health.

  • Hydration: Drink plenty of water throughout the day, especially during fasting periods.

  • Stress Management: Chronic stress can disrupt hormonal balance. Incorporate stress-reducing practices like yoga, meditation, or spending time in nature.

  • Listen to Your Body: If you experience any negative symptoms, such as irregular periods, fatigue, or mood swings, reconsider your IF approach.

Intermittent Fasting and Menopause

It's crucial to remember that every woman's experience with menopause is unique, and menopause involves significant hormonal fluctuations, particularly a decline in estrogen. IF can potentially help regulate insulin sensitivity and manage weight, which are often affected during menopause. Women, especially those in menopause, are more sensitive to hormonal fluctuations.

Some new studies have found having a small amount of protein in the morning (around 15g) has some major benefits to helping regulate energy through the morning until the eating window begins. So add 1/2 scoop vanilla protein to your Bulletproof coffee in the morning, or have a boiled egg, or maybe a small Greek yogurt, don’t worry about breaking your fast, this is about your energy for the day and to help keep consistency with fasting and keeping you happy.

homework

Intermittent Fasting
6 hour eating window each day. eg. 2pm - 8pm Females a week before and the week of your period you can stretch this eating window up to 8-10 hours... Listen to your body, your body will need more nutrients at this time. THIS IS FOR THE REMAINDER OF THE PROGRAM!

Minimum of 4 morning workouts
20/20/20 x 2 OR 40min walk

STAY IN KETOSIS!
Remember that this is mainly about your FOOD! Stay in Ketosis as long as you can this week.