Here we go… Intermittent Fasting – Why – How – How Much!
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In this episode you’ll learn about… Intermittent Fasting – Why – How – How Much!
- Why you should be doing intermittent fasting
- How it all works and you can implement it
- How much you should be doing it
- What are the resources you have available
- And much, much more.
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Links from show
– Dr. Rhonda Patrick on Joe Rogan Podcast
– Ben Greenfield Q and A Podcast
– Bulletproof Guide to Intermittent Fasting on blog
– James Clear blog
What is Intermittent Fasting?
– Time restricted eating
– Usually 16/8 or 14/10 (fasting/eating)
Benefits of Intermittent Fasting
– Enhanced weight/fat loss
– Increased energy via your ability to use fat as energy
– Autophagy – When the body replaces some less productive parts of the cell. Cleans up the cells
– Reduces insulin resistance (and type 2 diabetes)
– Lowers LDL cholesterol
My Diet setup for Intermittent Fasting
10am
Workout
1pm
Kale & spinach salad
Grilled chicken
Parmesan cheese
Green Goddess dressing
3pm
3-4 eggs
1 cup oatmeal
1/2 cup blueberries
5pm
Lean ground beef
Sweet potatoes
7pm
Garden of Life Organic Plant Protein
8pm
Veggie sausages
Butternut squash noodles
Goat cheese
Marinara sauce
8:45pm
Perfect Bar
Cancer Study sited by Dr. Rhonda Patrick
Women who’ve had breast cancer, who ate in an 11 hour window had a 36% reduction in breast cancer occurrence.
Can you have Black Coffee while intermittent fasting?
What is Autophagy –When the body replaces some less productive parts of the cell. Cleaning up the cells has been shown to increase immunity, suppress tumors, etc. Basically eating shuts down autophagy, and fasting starts autophagy.
Fasting for longevity does require stricter fasting. Vs fasting for circadian rhythm or fat loss.
Ben Greenfield’s Fasting Schedule
Daily – 12-16 hours
1-2 times a month – 24 hour fast (from Saturday dinner to Sunday dinner)
4 times a year – Fasting Mimicking Diet (FMD)
Interesting Differences in Men & Women
Men seem to do better with a fasted AM workout.
Women seem to do better with a meal before AM working out.
Working out while fasting
High weight low rep
Explosive weight lifting
Low intensity cardio
Avoid glycogen burning (like bodybuilding style training)
Partners mentioned in this podcast
– The Get Better Project – Your Premium Online Workout Program – click here to get started
– Blonyx – Use code allaroundjoe to get 10% off at Blonyx.com
Show sponsor
– Metta – Use code allaroundjoe to get 10% off at DrinkMetta.com
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