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thorgrim | 08-17-2009 03:34 PM
Intermittent Fasting for the win! Some of you might know I have been experimenting with intermittent fasting (IF) for the last 6 months with very good results. Intermittent fasting involves going for a certain period without food, followed by a compensation period where you eat quite a bit in a short period of time. The most common, are alternate day fasting (ADF) where you eat nothing one day and then about double your normal food intake the next. The other is called 16/8 which is what I prefer because I can still have a normal schedule. On 16/8 you would not eat for 16 hours followed by an 8 hour period when you can eat. If I am working out that day I usually fit it into the feeding period as well. I usually eat between 3pm and 11pm and fast the rest of the day. You don't necessarily have to do 16/8 either some days if I am not working out I might do a 18/6 or 20/4. During the fast your body becomes very sensitive to carbs and proteins soaking them up like a sponge when you do eat and you are also training your body to run off of body fat for fuel. It takes a few weeks before you start feeling comfortable with the routine. Now that I am adapted I rarely feel hungry and energy levels are good. when you first start it can be hard though as your body is used to being fed constantly. I will get into more specifics as this thread progresses but here are some benefits of IF from Wikipedia. http://en.wikipedia.org/wiki/Intermittent_fasting Quote:
[edit] Possible medical benefits A number of studies have shown beneficial effects of IF in animals, including: a study finding "reduced serum glucose and insulin levels and increased resistance of neurons in the brain to excitotoxic stress"<SUP class=reference id=cite_ref-1>[2]</SUP> a review of previous research that found that IF "enhance[s] cardiovascular and brain functions and improve[s] several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity" and that "cardiovascular stress adaptation is improved and heart rate variability is increased in rodents" and that "rodents maintained on an IF regimen exhibit increased resistance of heart and brain cells to ischemic injury in experimental models of myocardial infarction and stroke."<SUP class=reference id=cite_ref-2>[3]</SUP> a review of research on ADF and CR found that ADF "may effectively modulate several risk factors, thereby preventing chronic disease, and that ADF may modulate disease risk to an extent similar to that of CR"<SUP class=reference id=cite_ref-3>[4]</SUP> a study suggesting that IF may "ameliorate age-related deficits in cognitive function" in mice<SUP class=reference id=cite_ref-4>[5]</SUP> a study suggesting that IF significantly improves biochemical parameters associated with development of diabetic nephropathy<SUP class=reference id=cite_ref-5>[6]</SUP> a study showing that serum from humans following an IF diet had positive effects (reduced triglycerides in men and increased HDL in women, as well as reduced cell proliferation and increased heat resistance) in vitro on human hepatoma cells<SUP class=reference id=cite_ref-6>[7]</SUP> a study showing resistance in mice to the effects of gamma irradiation<SUP class=reference id=cite_ref-7>[8]</SUP> a 2008 study showing lifespan increases of 40.4% and 56.6% in C. elegans for alternate day (24 hour) and two-of-each-three day (48 hour) fasting, respectively, as compared to an ad libitum diet.<SUP class=reference id=cite_ref-8>[9]</SUP> a 2009 study on rats showed markedly improved long-term survival after chronic heart failure via pro-angiogenic, anti-apoptotic and anti-remodeling effects.<SUP class=reference id=cite_ref-9>[10]</SUP> It is possible that IF may function as a form of nutritional hormesis.<SUP class=reference id=cite_ref-10>[11]</SUP><SUP class=reference id=cite_ref-11>[12]</SUP>

Ash_Williams | 08-17-2009 04:21 PM
Re: Intermittent Fasting for the win! I do that except I don't eat for about 4 hours then I eat a lot for 1 hour.

AOW | 08-17-2009 04:28 PM
Re: Intermittent Fasting for the win! I do the 16/8 but in reverse.

thorgrim | 08-17-2009 04:29 PM
Re: Intermittent Fasting for the win! Hope you are being sarcastic. That sounds like a normal eatinf schedule! It is the extended period of time that makes it work. It gives your digestive organs time to rest. It allows your body time to build up enzymes which are needed throughout the entire body not just in digestion. It gives your body time to clear toxins. Also it increases insulin sensitivity because your fasting blood sugar level is quite low. Especially once your body starts adapting after several weeks.

thorgrim | 08-17-2009 04:31 PM
Re: Intermittent Fasting for the win! One of the studies showing significant protection against cancer. http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum Varady KA, Roohk DJ, Hellerstein MK. Department of Nutritional Sciences and Toxicology, University of California at Berkeley, Berkeley, California 94720-3104, USA. kvarady@nature.berkeley.edu Reduced cell proliferation is associated with lower cancer risk. Alternate-day fasting (ADF), defined as alternating 24-h periods of ad libitum feeding and fasting, decreases cell proliferation. The effect of modified regimens of ADF on cell proliferation, however, has not been examined. This study measured the effects of modified ADF regimens on prostate and splenic T-cell proliferation and circulating insulin-like growth factor-1 (IGF-1) levels in mice. In a 4-wk study, 24 male C57BL/6J mice were randomized to one of four interventions: 1) ADF-25% [25% calorie restriction (CR) on fast day], 2) ADF-50% (50% CR on fast day), 3) ADF-100% (100% CR on fast day), and 4) control. Body weight of the ADF-100% group was less (P < 0.005) than that of the ADF-25% and ADF-50% groups posttreatment. On the feast day, the ADF-100% and ADF-50% groups ate 85% and 45% more food, respectively, than controls, indicating a hyperphagic response to fasting. Proliferation rates of T-cells were 6% and 30% lower (P < 0.05) in the ADF-50% and ADF-100% groups, respectively, relative to controls. Prostate cell proliferation was reduced (P < 0.05) by 49% in the ADF-100% group, relative to controls, but did not change in the other groups. IGF-1 levels were reduced (P < 0.05) by 40%, relative to controls, in the ADF-100% group. These findings confirm the beneficial effects of ADF-100% on cancer risk by decreasing cell proliferation and IGF-1 levels and suggest that modified ADF regimens comprising 25-50% CR on the fast day do not replicate these effects.

thorgrim | 08-17-2009 04:48 PM
Re: Intermittent Fasting for the win! From a survival stand point here are some of the benefits I see. 1. Decreased blood sugar levels - protection from diabetes and related problems 2. Protection from some types of radiation and toxins 3. Increased lifespan while still maintaining healthy normal weight and muscle mass. 4. Protection from cancer and heart disease. Better cholesterol profiles and inflammation (one of the most common cause of heart disease is too much inflammation). 5. Increased ability to burn fat as the bodies preferred fuel source. For example I can now work out intensely after not eating for 19 hours and suffer no lack of energy/burn out like most people would. Fat as the preferred fuel source also indirectly protects muscle tissue from being used up for energy if there is a temporary lack of food. Being able to function well in a fasted state could be a huge asset if TSHTF.

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