Unless you've been living in a cave for the past few years, you will have come across the term 'intermittent fasting'.
You have probably asked the question,
'does it work?'
'is intermittent fasting right for me?'
You likely find yourself questioning whether it is possible to 'fast' for long periods of time without losing all those #gains, especially if you're an advocate of the 6-8 meals a day regime.
These are all valid questions.
In this post we uncover:
And along the way introduce you to some of the world's best and biggest advocates.
So let's get into it.
There are several forms of fasting, but the one we are interested in is a daily fast ideally lasting 16 hours (this includes time whilst you're asleep) and thus an 8 hour window in which to consume your calories.
You have to eat every 3 hours to maximise/maintain a high metabolic rate.
Would it surprise you to know that this is in fact nonsense?
Several studies have shown no discernable difference between eating 7 meals a day or 2 meals a day when it comes to increasing metabolic rates.
'Your body will go into starvation mode if you go too long between meals'
We've all been there, skipped a meal, gone a few hours without the protein shake and next thing you're telling your training partner,
'Help, I've not eaten for 5 hours, I can literally feel my arms atrophying as I speak'
Simply not true.
- The body can go without food for 3 weeks and in some cases up to 40 days, though we DO NOT recommend it.
Intermittent fasting is only suitable for men!
Again, this too is not true, however, it is important to note the same rules do not apply to both sexes.
For a detailed explanation check out this video by Thomas Delauer as he explains the impact intermittent fasting has on both men and women.
It really is a case of women listen to your bodies.
Okay, so that's some of the myths dispelled, let's move on.
For many advocates of intermittent fasting, this is the one that seals the deal.
Think about it.
For those with children, even better!
Now you only have to sort them out in the morning. Gone are the days of rushing around with a bacon roll hanging out of your mouth whilst dressing the 4-year-old, pouring milk into their cereal, and doing the last minute spelling test!
Intermittent fasting frees up your day!
2. Increase in HGH
Yes Human Growth Hormone (HGH).
Intermittent fasting can increase HGH by as much as 2000%.
A quick read on Wikipedia highlights the benefits of this remarkable hormone,
"HGH is a peptide hormone that stimulates growth, cell reproduction, and cell regeneration in humans and other animals".
This truly is an amazing hormone, one which peaks just after puberty and then slowly decreases from around the age of 30.
Here are some of the benefits of HGH:
1. Increase muscle strength.
2. Better fracture healing.
3. Enhanced weight loss.
4. Stronger bones.
5. Reduced cardiovascular disease.
6. Improvement in erectile dysfunction.
7. Decreased obesity.
8. Better mood and cognitive function.
9. Better sleep.
3. Increased Testosterone
We all know the benefits of testosterone when it comes to strength but did you know it also has the following impact;
Well with intermittent fasting you can increase your testosterone levels by 180%
We'll let one of our favourite YouTubers Dr Eric Berg DC explain this one:
4. Fat Loss
As well as the fat burning side effects of increased HGH and Testosterone at its core, fasting uses the bodies own stores of fat for energy.
Ultimately this is achieved by lowering the body's insulin levels and thus switches from a fat storing mode into a fat depleting one.
5. Live Longer
Who doesn't want to live forever?! Okay, so maybe not forever, but fasting has shown benefits with the ageing process too.
You may have heard of free radicals, those little buggers in the body that ravage our cells and impact the ageing process.
Well, intermittent fasting has been shown to enhance the body's resistance to oxidative stress and reduce inflammation, a contributor to many other illnesses.
6. Cell Regeneration
Ever wanted to be Wolverine?
How about renewing your old cells?
Okay, so caveat on this one, a study showed that 'prolonged' fasting has some AMAZING effects on the body's cells.
“When you starve, the system tries to save energy, one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged,”
New podcast! Dr. Valter Longo talks fasting and a fasting mimicking diet for longevity, cancer, and autoimmunity. https://t.co/aZBGvLQ8S9— Dr. Rhonda Patrick (@foundmyfitness) October 1, 2016
7. Clarity of mind
Do you find it hard to concentrate?
Wish you could zone in on a task.
Benefit number 7 is how fasting bolsters brain power.
It would seem the bodies response to lack of food is an increase in brain function, a seemingly natural response to,
'Where am I going to get my next meal from?'
How it has a positive impact on your grey matter is further explained in this great Ted talk:
So now you know the myths, and 7 core reasons to consider intermittent fasting, what's next?
We highly recommend following these guys:
If you haven't yet checkout this episode on the Joe Rogan Experience:
If you would like further reading on the effects of intermittent fasting for women, checkout this article on mind body green.
Have you tried intermittent fasting?
We would love to hear from you.
What has worked for you / what hasn't?
Perhaps you have some great content on the subject, whatever it is, tag us on Facebook, tweet us, or hashtag #PROMiXX #intermitentfasting