Day 20: Intermittent Fasting

                I don’t eat breakfast. Since I was a kid, my mom & everyone else has always told me that breakfast is the most important meal of the day. When you tell people that you do not eat in the mornings, you often get a perplexed look. Conventional wisdom says that you should eat a hearty breakfast to give your body the fuel it needs to get through the day.

                When I listened to Dr. Rhonda Patrick on the Joe Rogan Experience Episode 901, she discussed some of the positive health benefits associated with intermittent fasting & I was endlessly fascinated. For the past 4 weeks, I have been following the guidelines that she set out in that podcast, & I have felt great. The major benefits that I’ve taken from my brief stint of fasting have been fat loss, mental clarity, & improved mood.

                Below I look into some of the research behind why intermittent fasting works.   

What is Intermittent Fasting?

                Intermittent fasting is a diet schedule where you fast each day for 12 to 16 hours. For most people, this fast occurs from the time they finish dinner until lunch the next day. During the fasting period, you should not consume anything except for (lots of) water.

               

How it works?

                Intermittent fasting works by depleting the glycogen stored in your liver, forcing your body to begin burning fats for energy. Every time you eat, glucose (sugar) is stored in your liver as glycogen, which your body uses as energy, & generally takes 10 to 12 hours to deplete. After the glycogen is depleted, your body starts burning fats for energy, which are converted to ketone bodies, acidic chemicals used by neurons as energy.

If you do not fast, your body doesn’t have a chance to deplete the glycogen stores in your liver, & the ketones aren’t produced. This glycogen depletion has also been replicated in studies looking at anaerobic exercise, so a combination of intermittent fasting & anaerobic exercise is a great way to deplete the glycogen in your liver more quickly, & produce more ketone bodies. 

Fat Loss

                The primary reason that the intermittent fasting diet has gained popularity is due to it's association with fat loss. Intermittent fasting was shown in a 2011 clinical trial to be equally effective in promoting weight loss in overweight & obese individuals as the more often cited & practiced calorie restricted diet.

A second study using the Warrior Diet, an extreme version of intermittent fasting where only one nutrient-dense meal is consumer per day, found that participants lost significantly more fat & maintained more muscle mass than counterparts eating 3 meals per day on an 8-week, calorie restricted diet.

Additionally, a 2005 study on mice that tested every-other-day fasting over 21 days found that, on average, participants lost 2.5% of their body weight including a 4% reduction in fat mass. A 2011 study replicated these results in humans, showing that intermittent fasting with calorie restriction was able to produce a 4-8% weight loss & 11-16% fat mass loss in 3 to 12 weeks.

                Although these results are promising, it is perhaps worth noting that often-times a side effect of intermittent fasting is reduced calorie consumption due to a smaller eating window. Thus it is possible that many of the benefits found in studies looking at intermittent fasting are at least in part, caused by a reduced caloric intake.

Stress Relief

                Perhaps one of the most interesting & unexpected results to come out of intermittent fasting research is the conclusion that IF strengthens the body’s innate response to stress both in human & animal studies.

                In studies of mice that were placed on intermittent fasting diet regimens, the mice experienced improved biomarkers of disease, a reduction in oxidative stress & increased learning & memory function as a result of their diet changes.
                 The proposed mechanism for the reduced level of stress is that while the body is fasting, its cells are under mild stress & they adapt by enhancing their ability to cope with stress & perhaps resist disease. According to Mark Mattson, Senior investigator for the National Institute on Aging, “There is considerable similarity between how cells respond to the stress of exercise & how cells respond to intermittent fasting.” 

                Although more research is needed, early studies suggest that by exposing our cells to daily stress through intermittent fasting, our bodies become more adept at handling & overcoming stress & disease.Similar to the effects of reducing glycogen stores in the liver, it seems that the ideal mix for reducing stress is by incorporating exercise along with intermittent fasting.

Resistance to Disease

                Along a similar vein to the information on a reduction in anxiety, intermittent fasting has also been linked to an increased resistance to disease.
                 One study showed that adults with asthma that fasted every other day by only consuming 20% of their normal calorie intake lost 8% over their body weight over 8 weeks & saw a decrease in markers of oxidative stress & inflammation as well as improvement of asthma-related symptoms & several quality-of-life indicators. 

                Preliminary research has also shown that fasting may help your brain ward off neurodegenerative diseases like Alzheimer’s & Parkinson’s while at the same time improving memory & mood.

                When asked about the mechanism behind the protection, Mattson states that “fasting is a challenge to your brain, & we think that your brain reacts by activating adaptive stress responses that help it cope with disease.” 

Clarity of Thought

                 Perhaps the biggest benefit of the intermittent fast that I have enjoyed thus far is in clarity of thought. I have noticed a significant improvement in my ability to focus on a single task, as well as an increased mental sharpness since I have adopted intermittent fasting.
                The mechanism behind this increased mental clarity is that when you fast, your body goes to its fat stores for energy, & fatty acids called ketones will be released into the bloodstream. Ketones have been shown to protect memory & learning functionality as well as slow disease processes in the brain. Ketones promote positive changes in the structure of synapses important for learning, memory, & overall brain health. In studies conducted on mice, fasting caused a reduction in depression & anxiety.   

Rethinking Hunger

                Perhaps the most significant, intangible benefit of intermittent fasting is the way ones’ mindset towards hunger changes. Many of us are conditioned to begin eating as soon as we wake up until the time we go to sleep, ensuring that we feed ourselves when we experience even the smallest twinge of hunger. This state of constant eating often leads to the consumption of excess calories, which has been well documented to increase fat mass & cause a whole host of negative physical & mental consequences.

                By fasting for 16 hours at a time, one becomes comfortable with hunger & may even view hunger as a daily accomplishment. Very quickly, your mindset changes from feeling as though you must eat immediately, recognizing that it is perfectly acceptable to spend a few hours of your day hungry. Each day you are able to achieve 16 hours of fasting, you grow a little stronger mentally & become slightly better at managing your hunger.  

Breaking the Fast

                Since you are depriving your body of essential vitamins & minerals for 16 hours per day, it is very important that you break the fast with nutrient-dense foods. Personally, the first thing I consume when breaking my fast is a kale shake that consists of kale, spinach, cucumber, celery, avocado, & 5G of creatine. This allows my body to get a spike of important nutrients immediately upon breaking the fast which often provides a rush of energy to my body & mind. 

                It is worth noting that in lab studies where mice fasted intermittently but then were permitted to eat at liberty during non-fast periods, the mice overate & did not lose weight nor experience any of the health benefits that were shown in studies where the mice fasted & then ate a controlled diet.

                Thus simply the act of fasting alone will not guarantee results. It is important that you are fuelling your body with nutrient-dense foods during your non-fasting periods in order to ensure you maximize the positive results of intermittent fasting.

Drink Water

                It is imperative to note that this fast does not include water. Meaning, drink lots of water! Not only will it help you to suppress your appetite, but it is vitally important that you hydrate your body, especially when you are putting in under a stressful situation such as a fast. Drink water!

My 4-Week Experience

                Now that I’ve addressed some of the documented benefits of intermittent fasting, I will share my experience through 4-weeks of an intermittent fasting regimen.

                First, is fat loss. When I first started with intermittent fasting, I weighed 192 pounds. Four weeks later, I am at 182 pounds & am significantly more lean than prior to when I started. I attribute a large portion of this weight loss to intermittent fasting, however it is worth noting that during this time, I have also increased the amount of anaerobic exercise that I am doing substantially, & have also been eating a more nutrient-dense diet.

                Second is mental clarity. Until I conducted my research for this post, I could not quite address the difference in my thinking that I have experienced over the past 4 weeks. Although it is difficult to describe, my mind feels more sharp than it has been in the past. Specifically in the mornings, I find it much easier to focus on what I am working on. That said, a disclaimer on this note is that during this same time frame, I have also taken up daily meditation which may also be effecting my improved mental clarity.

                Third is elevated mood. Since I have started this diet, I have consistently been in a better mood. That’s not to say I do not still have my moments of anger or frustration, but they have seemed to be fewer & far between, & I seem to wake up with more energy & in a better state than in the past. Once again however, it is worth noting that an improved diet, increased exercise, & the adoption of daily meditation are all certainly contributing to my improved mood.

                               

Athletic Performance

                One major drawback that has been cited by opponents of intermittent fasting is a reduction in athletic performance during a fasted state. It has been shown that performing aerobic exercise fasted can encourage loss of lean muscle mass since musclewill be burned for fuel.

                Additionally, having readily available energy has been proven to allow optimal performance which will burn more calories overall & lead to the highest strength gains. This energy will not be available in a fasted state.

Personally, I workout in the afternoon so I have yet to observe any negative effects from intermittent fasting on my athletic performance. If you exercise in the morning, intermittent fasting advocates suggest consuming 5G of BCAA’s for your workout, but it has not been scientifically proven to negate the negative impacts of fasted exercise.

Should I Try Intermittent Fasting?

                Ultimately, it is up to you & your medical professional to decide if you would like to try intermittent fasting. Intermittent fasting is not recommended if you are pregnant, breastfeeding, have diabetes, or need to closely regulate your blood sugar.

                If none of the above factors apply to you, & you are in good health, then my recommendation would be to give it a try. For me, the key was to start slow. First start with 8 hours, then increase to 10, & so forth. If you find that it is too difficult, or you aren’t experience the positive benefits, then stop.  

                In conclusion, the research on intermittent fasting is by no means conclusive. Although many studies are currently in process as the diet continues to grow in popularity, do not expect conclusive evidence to come out either for, or against intermittent fasting. The problem with diet studies on humans is that it is very difficult to monitor what people eat when they are not under the direct supervision of medical professionals.

I am certainly not advocating intermittent fasting for everyone, I just know that from personal experience, it has allowed me to lose fat, improve my mental clarity, & feel great. If I notice these positive effects diminishing, or if the diet starts to negatively impact my athletic performance, then I will stop, but for now I will continue!

100 Day Spartan

Day 5: Supplements

                Yesterday I touched on my diet, but omitted any discussion of the supplements that I will be taking on this journey. Supplements are yet another area where there is a dizzying amount of information available, & without doing your research, you can end up with a hefty bill & a cupboard full of supplements that don’t work.

                To me, there are 3 staple supplements that I have used for a long time that seem to work well for me, & I have introduced two new supplements into my repertoire as I continue this journey towards the finish line.

Multivitamin

                 The simple fact is; we do not get all of the essential vitamins & minerals that we need from our diets. Even if you plan & track everything you eat, hitting all of your daily vitamin requirements can be a challenge.

Although a multivitamin is certainly not a replacement for a healthy diet, adding one daily is a great way to ensure you are getting the vitamins that your body requires everyday, especially when you are adding in strenuous exercise. 

                A multivitamin can help boost your immune system, increase recovery, oxygen intake, & brain function, & has also been shown to help combat stress & fatigue. The use of a daily multivitamin is easy, inexpensive, & in my opinion – a no brainer.

Fish Oil

                 In my opinion, fish oil is one of the most important, yet overlooked supplements available on the market today. Fish oil can help deliver the omega 3 fatty acids that many of us lack in our diets, which have been shown to help improve brain function, bone density, cholesterol levels, & even your mood!

                From personal experience, I find that as I increase my supplementation of fish oils, my skin feels a lot softer & smoother. Beware though – use of too much fish oil can result in a fishy smell in your sweat. If this happens, it is probably best to cut back on the amount of fish oil you are consuming!

Creatine

                Multivitamins & fish oils are widely endorsed by health professionals as positive additions to (almost) everyone’s diet. A third supplement that I would add to this list is creatine. For me, creatine has been incredible in helping me increase my energy, strength & muscle mass, all while speeding up my recovery times.

                  These muscular benefits are widely known, causing creatine to be considered a ‘bodybuilding’ supplement meant for those muscle heads hogging all of the benches. What is significantly less reported, is the positive mental benefits that supplementation with creatine can provide.       

                Creatine has been shown in studies to act as a neuroprotectant that can reduce the risk of neurogenerative disorders such as Alzheimer’s & preliminary research also shows that creatine may have a positive impact on brain function & short-term memory. 

                In short, creatine is a great supplement that can provide benefits both physically & mentally, which is the reason it has become a staple in my diet.

Branch Chain Amino Acids (BCAA’s)

                 Branch chain amino acids are a new supplement that I have added to my repertoire over the past few weeks. The first benefit? It is by far the most delicious thing that I drink. I am currently taking the Icy Rocket Freeze brand from Muscletech, which miraculously has 0g of sugar despite tasting like a soft drink.

                It is too early for me to speculate on the positive benefits, however a couple cited by medical professionals include increased protein synthesis (which leads to greater muscle growth), increased fat burning, & improved muscular endurance.

Glutamine

                Glutamine is another supplement that I have added to my cupboard in preparation of the Spartan Race. Similarly to BCAA’s, glutamine has been shown to increase protein synthesis, muscle growth, & muscular endurance. Most important to me, & the reason I have started to supplement with it, is that glutamine has been shown to improve recovery times.

Vege-Greens

                Vegegreens is a supplement that I have taken for years, however I would consider it optional, provided you are taking a daily multivitamin. Vegegreens claims to pack the nutrient equivalent of 6 to 8 servings of fresh vegetables & surprisingly it tastes great.

Beware however, this is one supplement that is quite expensive at upwards of $80 per bottle, & you can go through one in less than a month. My strategy is to wait until Popeye’s or GNC sends me a 50% off, or a 2-for-1 offer, & I go scoop up a couple bottles.   

Whey Protein

Whey protein is another supplement that I consider optional. I try my best to get all of my protein from whole foods, but when in a pinch, I will supplement with a whey protein shake to fill the nutritional gap.

                In conclusion, there are literally thousands of different types of supplements that you can take, however in my opinion there are really 3 staples; a multivitamin, fish oil, & creatine. As I gain more experience with BCAA’s & glutamine, I may add them to the list. 

100 Day Spartan.