Intermittent Fasting 101: Everything you need to know to get started Michael Lara, MD
Medical Disclaimer The information presented in this seminar is for informational purposes only. only. It is not intended to diagnose or treat any medical problems. Please consult with your health care professional before making any changes to your care plan. Michael Lara, MD disclaims all responsibility for any liability, liability, loss or risk, personal or otherwise, that is incurred as a consequence, indirectly or directly, directly, of the use and application app lication of the information in this webinar. webinar. Michael Lara, MD and associates do NOT have any financial affiliations with any of the products mentioned in this webinar. webinar.
Why Intermittent Fasting? “Food For Thought: How Nutrients Affect the Brain” 12 cities 3,000 participants Most popular topic in 6 hour seminar: Intermittent Fasting
Story of C.M. Married, mother of 3 children Struggled with weight gain most of her life Diets failed Fatigue Exercise failed Flare-ups of rosacea and irritable bowel syndrome syn drome
December 2010
March 2012
How C.M. C.M. Transfor ransformed med Herself Herself
Intermittent fasting Key nutrients Strategically-timed exercise
What Is Intermittent Fasting? Intermittent fasting (IF) is a pattern of eating that alternates between pre-determined and strategicallytimed periods of fasting and non-fasting Alternative to continuous caloric restriction or other diets based on nutrient composition Focus is on when to eat; not on what what to to eat Timing of meals optimizes how our bodies were evolved to metabolize nutrients
Benefits of Intermittent Fasting Reduced
Increased
Improved
Blood pressure Blood lipids Inflammation
Fat burning Growth Hormone Metabolic rate
Appetite Blood sugar Neurogenesis
Variants V ariants of IF Alternate day fasting (36 hour fast/12 hour feed) Meal-skipping (Random) Eat Stop Eat (24 hour fast, 1 or 2 times per week) Leangains (16 hour fast/8 hour feed) Warrior Diet (20 hour fast/4 hour feed)
Example of IF Protocol Induction Phase: 2 weeks Limit meals to one 8-hour window (Noon-8:00 pm) Maintenance Phase Limit meals to one 4-hour window (6:00 pm-10:00 pm) During fasting, may consume coffee, green tea, fiber, or branched-chain amino acids
What to eat during a feeding window Generally, diets with a higher Generally, percentage of macronutrients coming from protein and fat are preferred preferred during periods of caloric restriction
De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, The American Journal of Clinical Nutrition, Nutrition, July 2008.
Key Nutrients for IF Fiber: 3-5 grams twice daily Healthy fats Omega-3 fatty acids: 2 grams twice daily Medium-chain triglycerides: 15 grams twice daily Branched-chain amino acids: 10-15 grams twice daily
Fiber and Intermittent Fasting Slows absorption of glucose Contributes to sensation of fullness (via gut hormones GIP and GLP) Sources: Psyllium husk (Metamucil) Methylcellulose (Citricel) Take T ake 3-5 grams twice daily
Healthy Fats Omega-3 Fatty Acids (Fish Oil): 2 grams twice daily Medium-Chain Triglycerides Triglycerides (Coconut Oil): 15 grams twice daily; preferably at beginning and end of fast Healthy fats will accentuate benefits of IF by: Inducing production of ketones, used as alternative energy source by brain and muscle Reducing hunger Improving mood and cognition
Branched-Chain Amino Acids Essential amino acids leucine, isoleucine and valine BCAAs maintain muscle mass while dieting BCAAs reduce hunger and balance blood sugar Precursors to gluconeogenic glutamine and alanine BCAAs “may cause weight loss through signalling mechanisms to brain and adipose tissue”
Exercise Exer cise and Weight Loss In long-run exercise alone is not effective for long-term weight management Increases compensatory eating and reduction in daytime activity Increases stress hormone cortisol Likely to lead to repetitive-use injuries Exercise during induction phase of IF: Leisurely walks of 30-60 minutes/day Exercise during maintenance phase of IF: Daily walks AND resistance-training 2-3 times per week
Role of Resistance-Training Preserves muscle mass during periods of caloric Preserves restriction Improvements in lean body mass associated with improved blood glucose Increases Growth Growth Hormone induced by IF
Effects of of Resistan Resistance-T ce-Trainin raining g v. v. Aerobic Training T raining on LBM LBM is lost and RMR is decreased when diet is combined with aerobic-training
LBM is preserved and RMR is increased when diet is combined with resistance-training
Bryner, “Effects of Resistance vs. Aerobic Training Bryner, Training Combined with an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate”, Journal Rate”, Journal of The Americal College of Nutrition, Nutrition, 1999.
Strategically-Timed Exercise Exercising in such a way as to optimize hormonal and anti-inflammatory effects of intermittent fasting Leisurely walks done during fasting periods to reduce cortisol Resistance training done toward the end of the fasting periods to increase growth hormone and increase glucose sensitivity of muscle tissue
Summary Intermittent fasting associated with multiple health benefits Blood glucose, growth hormone, fatty acid oxidation Health benefits are optimized when intermittent fasting combined with: Key nutrients (fiber, healthy fats, BCAAs) Strategically-timed exercise (leisurely walks and/or resistance training)
When diet is wrong medicine is of no use; When diet is corr correct ect medicine is of no need. ~Ayurvedic Proverb
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