Tag: Intermittent Fasting
Is Intermittent Fasting a Ray of Hope for PCOS? Evidence-Based Answers
Polycystic ovary syndrome (PCOS) is a common endocrine disorder in women during their reproductive years. Responsible for various issues such as infertility or subfertility, insulin resistance, obesity, hormonal disorder, and hyperinsulinemia, PCOS exerts enormous mental and physical stress on those with this condition. Amongst the recommended treatments are diabetic and birth control drugs with specified…
Straight Facts: Is Intermittent Fasting Effective For Fat Loss? Does It Lead To Muscle Loss?
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Jerry Brainum breaks down the pros and cons of intermittent fasting and whether it can fit into a bodybuilding lifestyle.
Intermittent fasting is one of the most popular diet trends of the moment. Perhaps it is even more than a simple trend. The intermittent fasting diet lifestyle has been talked about for nearly a decade at this point and has failed to lose steam. But is it really a more effective way to lose weight? And more importantly for bodybuilders, can it lead to burning away muscle? In our latest episode of Straight Facts, Jerry Brainum goes into detail about the pros and cons of intermittent fasting.
Jerry Brainum has in depth knowledge about many aspects of the diet and nutrition world. He has written countless articles on both in magazine publications and in his Applied Metabolics newsletter. Yet the one he keeps seeing most people asking for is more information about intermittent fasting. That’s how popular this dieting concept has become in modern health and fitness.
Despite Jerry Brainum having already written extensively on the subject – he decided to break down this full explainer video overviewing the pros and cons about intermittent fasting. A definitive recap of his past writings for those who are interested in understanding if this diet is right for them. Let’s jump into it.
What is intermittent fasting?
Jerry Brainum explains that intermittent fasting is short term regular fasting, typically for weight loss but also containing other health benefits. This typically takes the form of fasting for a period of time between 16-48 hours in regular intervals. Not only can this tactic put you into a caloric deficit depending on which intermittent fasting strategy you choose, it’s also designed to speed up your metabolism for the periods of time you do eat food (1).
Types of intermittent fasting
Jerry Brainum details various different intermittent fasting strategies that have gained popularity over the years. Which version an individual decides upon depends on the person’s goal and also what works best for their life schedule and psychological relationship to food and eating.
Here is a quick list of the most common intermittent fasting schedules:
16/8 – This is when you fast for 16 hours and then eat your full meals within an 8 hour period. This is done every day.
2 Day Weekend Fasting – this is when you eat normally Monday through Friday. On the weekend, you limit your calorie intake to 400-500 calories.
24 Hour Fasting – This is when you skip a full 24 hour of eating, once or twice a week.
Alternating Fasting – This is when you fast for a full 24 hours, then eat normally for a day, then fast for another 24 hours. This alternates every day of the week.
Does intermittent fasting improve weight loss?
Jerry Brainum also looks into past studies conducted on intermittent fasting and weight loss. Overall, intermittent fasting is seen by the public as a much more successful way to lose weight (2). However, studies have shown that intermittent fasting rarely improves weight loss compared to “traditional” calorie restriction diets.
Despite the fact that there is no scientific weight loss benefit to intermittent fasting, Jerry Brainum points out that it can be a more effective strategy psychologically. Sticking to counting calories every day for, basically, the rest of your life is very challenging for most individuals. Depending on a person’s mindset, intermittent fasting may be an easier way to achieve the same results. Thus leading to less failure scenarios where someone relapses into old eating habits.
Does intermittent fasting lead to muscle loss?
So the biggest question for bodybuilders is whether or not intermittent fasting will lead to burning muscle on top of the fat. Bodybuilders spend the entire year building massive muscle. To lose that in an attempt to cut down and get shredded would be devastating – especially for competitive bodybuilders looking to impress on the stage.
Jerry Brainum understands this concern but ultimately debunks this myth. Intermittent fasting is too short to lead to serious muscle loss. A fasted period would need to last at least 48 hours in order for muscle degradation to occur. The typical intermittent fast usually ranges between 16 and 40 hours at a time, preventing this issue.
However, it should be noted that trying to build muscle while intermittent fasting would be challenging. This is common sense, as usually muscle growth needs a caloric surplus to help build and repair muscle after serious training each day. At best, intermittent fasting should be utilized by bodybuilders during contest prep.
Health benefits of intermittent fasting
While intermittent fasting might only have the slightest advantage for losing weight, it has a more encouraging outlook in terms of improving overall health. Jerry Brainum explains that studies have shown intermittent fasting provides about 95% of the health benefits of traditional calorie restriction. So if intermittent fasting is easier for you than traditional dieting – this might be the perfect solution to improve your overall health.
Jerry Brainum lists through a wide range of health benefits from decreasing high blood pressure (3), preventing certain metabolic conditions, and also helping to potentially prevent certain degenerative diseases such as Alzheimers and dementia (4).
Jerry Brainum also points out that certain studies have found that intermittent fasting helps with easing the downsides of aging. In fact, this is the most key benefit studies have found in an intermittent fasting diet above all else.
Wrap Up
Jerry Brainum goes into extreme detail for just over thirty minutes about nearly every aspect of intermittent fasting. How it can be beneficial for the general public but also how it might intersect with a more hardcore bodybuilding lifestyle. You can watch him go into even more detail than we discuss in this article by watching the latest episode of Straight Facts above. Make sure to stick around every Wednesday for new episodes of Straight Facts starring Jerry Brainum!
References
Patterson, R.; et al. (2017). “Metabolic Effects of Intermittent Fasting”. (source)
Welton, S.; et al. (2020). “Intermittent fasting and weight loss”. (source)
Erdem, Y.; et al. (2018). “The effect of intermittent fasting on blood pressure variability in patients with newly diagnosed hypertension or prehypertension”. (source)
Zhang, J.; et al. (2017). “Intermittent Fasting Protects against Alzheimer’s Disease Possible through Restoring Aquaporin-4 Polarity”. (source)
Jim Stoppani: Protein Sources & Intermittent Fasting, Explained
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Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. We turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?
Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.
As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.
Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.
Intermittent Fasting: Everything You need to Know as a Bodybuilder and Average Fat Loss Seeker
The ins and outs of Intermittent Fasting.
In an ever-evolving world filled with social media influencers promoting all different kinds of diets and products, it’s much too easy to come across misinformation and fads that have sprung up over the recent years. These trends are either brand new or are simply “refurbished” and brought back into the limelight, this time with a fitness-related spin on it.
One of the diets, or should I say eating patterns (more on that later), that has risen in popularity the most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail? And is it even beneficial to those looking to gain muscle and make overall improvements in their body composition?
What is Intermittent Fasting?
In order to answer these questions, we first have to know what exactly intermittent fasting is.
There are various protocols that exist for IF. Some of them include alternate day fasting, which is when you simply fast every other day and eat normally during your non-fasting days. Another type of IF that exists is the Warrior Diet, which is when you fast all day and eat all of your allotted calories in one sitting, usually at night time.
However, despite all of the different protocols out there, the type that’s most commonly used in bodybuilding and fitness circles is the 16:8 protocol, also known as time-restricted feeding.
This is when you fast for 16 hours and then you have an 8 hour “feeding window”, where you consume your daily calorie allotment. Since this is the most popular type of fasting in the fitness industry, this is what will be referred to when the abbreviation “IF” is used.
But one thing to remember here is that IF is not a type of diet, technically. It is actually a type of eating pattern, as mentioned earlier. The goal here is to consume the same number of calories and macronutrients that you would consume if you were following a standard meal schedule.
The only aspect of your nutrition that you’re modifying here is meal frequency, not types or quantities of food.
The times that one would have their fasting and feeding windows are completely up to the individual, hence one of the reasons why this diet has become so popular. It allows people to be able to make mealtimes conform to their schedule, rather than trying to force smaller, more frequent meals, which has been often promoted in the fitness industry as of late.
This higher meal frequency theory comes from the common misconception that eating more frequent, smaller meals will “speed up” your metabolism, making you burn more calories at rest. This is simply not true. What matters the most about nutrition regarding body composition goals are the total amount of calories that are consumed, not how often you’re eating.
Should Bodybuilders Even Do IF?
From a general health perspective, there are some good reasons why bodybuilders should do IF!
Both animal and human trials have supported data that illustrates a reduction of risk in overall metabolic disease when time-restricted feeding was utilized. Common biomarkers used to assess risk of metabolic disease such as triglycerides (cholesterol), glucose, insulin, and tumor necrosis factor alpha were all shown to be significantly lowered in those who followed IF compared to a traditional meal plan.
However, there have been several issues with the current literature that exists for IF. First and foremost, most of the literature that exists on it to date utilizes subjects that are overweight or obese. This means that we can’t compare these studies to more athletic populations such as bodybuilders.
Also, many of the studies don’t match groups for calories and protein. This is significantly important to do, because if this is not done, it brings about more of an “apples to oranges” comparison, rather than bringing about an equal and fair association between groups.
Fortunately, there was a study that was released in 2016 that solved many of these existing issues. This study showed positive body composition adaptations when following IF. In this study that utilized resistance trained males, those who followed IF showed a greater decrease in fat mass compared to those who ate a standard diet. Both groups were able to maintain their muscle mass to a similar degree, as well as maintain the same resting energy expenditure, or in other words, burn the same number of calories at rest.
What was particularly interesting about the aforementioned study was that it failed to support the findings of many other studies out there involving the reduction of risk of metabolic disease. This suggests that these findings may or may not exist for athletic populations, or for those who are generally healthy. Unfortunately, there isn’t enough data out there to draw a solid conclusion on this matter as of yet.
Even though not all of the studies on this matter have not been structured with the same methodology, there is a very important aspect about IF that many of these studies can tell us. In another study with resistance trained males, there were two groups like usual; an IF group and a normal diet group. However, the study had no limitations on the quantities or types of foods eaten.
Although this may seem like a very unorganized way to conduct this study, the result from doing this was quite profound. Those in the IF consumed on average 650 less calories per day compared to the normal diet group. What this conclusion can tell us is that using IF in one’s diet plan may make it easier for those wishing to lose body fat, as the act of fasting appears to prompt them to eat fewer overall calories throughout the day.
IF Benefits
Some more of the practical benefits of intermittent fasting include:
Food Control
With intermittent fasting, it is much simpler to control how many calories that you’re eating. This is because it is much easier to pair foods together, like your proteins and carbohydrates, when you have more calories to “play with”. And as mentioned earlier, it is much easier to plan your meal times around obligations, such as work and school.
Convenience
Following IF is simply a more convenient pattern of eating for some people, particularly for those who maintain very busy schedules.
Let’s look at an example of a person who follows a more frequent pattern of eating. In order to follow this diet successfully, further planning must go into it, as more meals have to be prepared compared to somebody who follows an IF plan. And going off of the previous point, especially if you’re in a calorie deficit, in can be much more difficult to be creative with your food pairings, as you only have so many calories to work with.
Because of this, boredom with the diet may set in, and you may fall off the wagon sooner rather than later. If you can’t stick to the diet, then you will inevitably fail, no matter which one you choose (more on this in a little while).
How to Properly Use IF in Bodybuilding
Now that we know how IF has been used in the scientific literature, we can know talk about how to implement it in your plan if you so choose.
Again, as we spoke about earlier, we’ll stick with the traditional time-restricted feeding model, otherwise known as the 16:8 protocol, as it is the most commonly used format of IF in fitness realms, and now you’ll find out why that is.
This is the most commonly used protocol, especially in bodybuilding, as it allows the individual full control of the planning of their meals, particularly around their workouts. The pre and post-workout meals are often regarded as the most important meals of the day. Most traditional forms of IF would not allow this type of flexibility and control.
Getting Started
The first thing we need to do when we begin an IF plan is when we should figure out when our fasting periods and our feeding windows will be during the day.
What I would recommend is using the time you commonly workout and basing your eating schedule around that.
For example, if you commonly workout first thing in the morning, then you should fast all the way up until your post workout meal, and then continue eating for the next 8 hours. Let’s say you stop eating at 7 P.M, then you would fast again until at least 11 A.M the following day, and then repeat.
What makes this work so well for people is that a big chunk of their fasting window goes towards the time they are asleep. Let’s say an individual gets an average of 8 hours of sleep per night, that’s half of the fasting window done right there!
An important thing to note here is that your fasting and feeding windows do not need to be perfect! If you’re a couple minutes off on one of your windows, it’s really no big deal whatsoever. It will not make that much of a difference in the grand scheme of things. Some people become so stressed about these little things that it takes away from the enjoyment of this lifestyle.
But How Do I Deal with the Hunger?
What many people have trouble adjusting to when first beginning an IF plan is dealing with constant hunger during their fasting windows. For somebody who has not gone without eating for that long before, it can often feel like an eternity.
But there are a few methods that will help you to work around this issue:
Caffeine
This popular stimulant, which is often touted as one of the best supplements for building muscle, can be one of your best friends when it comes to blunting feelings of hunger throughout the day.
Caffeine, but more specifically coffee, has been shown in the literature to blunt hunger responses throughout the day. Surprisingly, even decaffeinated coffee has shown this response as well, albeit to a slightly lesser degree. What this means is that there are potentially several ingredients in coffee besides caffeine that have the ability to inhibit feelings of hunger.
So, go ahead, have that cup of Joe first thing in the morning. Just remember to be careful not to add any cream, milk, or sweeteners to your coffee, as those additions contain calories, and will therefore “kick you out” of your fast, so to speak.
Fat Burner
In addition to a well-adjusted fasting period, fat-burners accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.The best ones even go the extra mile to protect against muscle breakdown.The right fat burner can accelerate metabolism, increase mobilization of stored body fat (to be used as energy), fight against hunger and cravings, reduce muscle breakdown, improve lean body mass and keep you healthy overall.
Although there is no magic pill, most value products that combine high-quality ingredients with a proven track record. Our list of highly recommended Fat Burners rate, research and test brands to ensure you only get what’s on the label, and nothing more. Testing for purity, quality, and safety go hand in hand with assuring you have the best possible Fat Burner on hand. Even more important is having a third-party test supplements with in a lab for individual ingredients that are all-natural, free of synthetics and or additives.
Zero-Calorie Carbonated Beverages
It’s pretty obvious as to why this can help keep feelings of hunger at bay. Drinks such as seltzer water can help you stick to the allotted time of your fasting window due to the fact that they taste great and the carbonation fills your stomach with more air, stretching the stomach. This gives you the feeling that you’re becoming full.
Again, just like with the coffee, please make sure that the beverages that you’re consuming are actually zero calories, and don’t contain any added sugars, which again, can “kick you out” of your fast.
And as a note, there’s a common notion out there that artificial sweeteners raise insulin and blood sugar. While this may have been shown to be true in some animal models, results are largely negative, or at the very worst, inconclusive, in human trials. Therefore, you most likely don’t have to worry about artificial sweeteners breaking you out of your fast. However, if you want to be extra safe, then I suggest not consuming anything with artificial sweeteners in it during your fast, such as diet soda.
Time
This is probably something you don’t want to hear, and I completely understand that. But this needs to be said. Some things simply take time, and IF is no different. Many people find that it only takes them a week to adjust to the diet, while for others, they may never be able to without being in complete misery.
Remember, IF is not for everybody, nor does it need to be, as metabolic rate does not appear to be affected by meal frequency.
What matters is the most here is adherence. Adherence, or basically how well somebody can stick to their diet, is perhaps the most important aspect of fat loss. Researchers speculate that this is more important than the diet itself, as a lack of adherence is the primary reason why many people fail to lose body fat.
The Anabolic Cap
There has been a proposed theory out there by nutrition scientist Layne Norton that states that there is a limit to how much protein the body can use at any one time for anabolism, or growth. To put it simply, there is a minimum amount of protein that the body needs in order to initiate protein synthesis, as well as a maximum amount of protein that the body can use in order to keep this process going. After that, there is a large point of diminishing returns, where any extra protein won’t serve any more of a benefit for muscle growth.
Norton states that it may not be feasible to “make up” for a low protein intake during one part of the day by eating copious amounts of protein at a later point in the day. This casts some doubt on those following IF, and whether or not they are maximizing their growth potential.
Because of this, Norton offers a compromise. This “modified fast” that he proposes has the individual consuming protein at evenly distributed points throughout the day, while simultaneously restricting carbohydrates and fats. This makes it simpler to reach your protein targets, while still being able to enjoy larger amounts of food throughout the day. However, this type of fast has not been studied in the scientific literature. It is not clear whether or not the person following this version of IF would receive the same reduction of risk of metabolic disease compared to a person following a traditional time-restricted feeding window. So, more research is certainly needed here.
Final Words
Well, there you have it! Everything you need to start your intermittent fasting journey!
If you take away anything from this article here today, it is this; intermittent fasting is not magic. Yes, I know it sounds silly, but it is simply a pattern of eating. There are no magic foods to help you lose fat faster.
The two things that matter the most are the number of calories you’re consuming as well as if you can adhere to the diet or not. As long as you have those two variables under control and you are genuinely enjoying the intermittent fasting lifestyle, then I promise you that you will succeed at reaching your body composition goals.