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Published on December 28, 2018

Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

I’ve had extensive experience with Intermittent Fasting over the years — from utilizing it for significant weight loss, to then gaining muscle, to other health benefits as of late. When I first began fasting, the results were so exciting I felt compelled to produce a youtube video, which is now approaching 1 million views! Since then, I have produced several more videos on intermittent fasting and its benefits, and I encourage you to visit my youtube channel to delve deeper.

In the proceeding article, we will examine Intermittent Fasting (“IF”) from several perspectives including physical health, mental health, and overall well being.

What Is Intermittent Fasting (“IF”)

Simply put, it’s restricting your food and albeit drink consumption to a certain time of the day which is called your ‘eating window’. There’s another term for this approach to eating called ‘time restricted eating’. The two basically mean the same thing, however Intermittent Fasting stresses a bit more on longer fasting periods ranging between 14 hours all the way up to 48 hours in some cases.[1]

Personally, I feel most people would benefit from fasting between 14-18 hours, as beyond that can be stressful on the body if you have not already established conditioning and patterns around fasting.

How Does Intermittent Fasting Work?

Intermittent Fasting focuses on keeping your body in a catabolic state; one whereby your body has no food or resources for energy, so it begins to source energy from excess fat.

This is the opposite of being in an anabolic state, which is when you have consumed food and your body is actively processing and breaking down the nutrients and fats from that food and allocating those resources accordingly.

There is a large body of evidence suggesting that fasting can benefit both the body and brain, but almost all research has been conducted on animals, such as mice and rats. Researchers, such as myself, studying fasting have been calling for and awaiting more human studies to verify the results found while examining animals.

Myths About Intermittent Fasting

Myth #1: Starvation Mode?

Over the years, I’ve heard terms like ‘starvation mode’ thrown around with a lose relationship to IF, and this term is not accurate to how the body handles fasting and time restricted eating. Some people believe that your body will go into some sort of starvation mode, and by the time you actually do consume food, it will all be allocated to fat deposits and cause you to gain weight.

I’ve debunked this myth so many times with people when having conversations about weight loss, and I’m starting to think that the myth is actually going away! In large part due to articles such as this one which are geared towards informing the general public of the benefits of time restricted eating.

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Myth #2: Extremely Low Energy?

Another common myth is that energy levels are extremely low when fasting. This one spawns from the notion that your body needs food constantly for energy and to survive. Let me debunk this by stating that your body is much more resilient than that!

You can technically go several days without consuming food, as long as you are having adequate amounts of water. In my experience, over the years with time restricted eating, energy levels are sustained as long as the proper macro and micro nutrients are consumed during each eating window.

If you leave yourself deficient from each eating window by way of not consuming enough calories or nutrients, then yes, of course energy levels will be down the proceeding day.

However if your focusing on consuming high quality nutrients and hitting all your ‘numbers’ during your eating window, energy will certainly not be an issue.

How and When to Use Intermittent Fasting

All too often I hear people pushing the limits right away and going for 18, 20, 24 hour fasts within their first week of adopting the practice, and to be perfectly frank this is not a good idea.

I understand some people get overly excited about the results and the hype around intermittent fasting, however the best practice is to condition oneself by slowly easing into the process. I’ve suggested starting with 14 hours fasts, utilizing mostly sleeping time, for those starting intermittent fasting.

After a week or so of 14 hours daily fasts, gradually move to 16 hours the second week, then 18hours the third week, and if feeling really ambitious and seeing amazing results, move up to 20 hours fasts on some days. That means consuming all calories for the day within a 4 hour eating window!

Where many fall short with fasting is being able to consume the proper amount of overall calories including adequate volumes of protein, carbs, fats (macro-nutrients), and micro-nutrients. Many do not consume the correct amount of food during the eating window, or they don’t space meals out correctly.

There’s a few issues that can arise when one doesn’t consume proper nutrients within the eating window, let us examine some:

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  1. The body lacking adequate energy to sustain multiple days, or long term fasting
  2. The body is beginning to lose weight from muscle because it does not have enough nutrients to sustain energy levels
  3. When not spacing out meals, the body is not having enough time to digest food properly and thus not fully absorbing nutrients

Another problem which arises from my experience is poor eating habits being carried-over to intermittent fasting.

Someone has a crappy diet and thinks that by implementing time restricted eating or IF, they’ll start leaning up like Hollywood movie stars.. this is simply poor logic!

If serious about getting results in a healthy way, the diet should be cleaned up. This is because your body only has a certain amount of time to consume food (eating window), and if that time is being clogged-up with processing junk food, you won’t be reaping the benefits of IF.

Having said this, I do admit to having fast-food during eating windows at times, and though this can be a quick way to pack daily calories, and macro-nutrients, there is a significant lack of micro-nutrients; so when I go this route, it’s critical that my vitamin and mineral intake be on point!

Lately I have been consuming more carbohydrates and generally more calories during my eating windows because for the past 2 years, my goals have shifted from weight loss and leaning-up, to building lean muscle mass.

Putting on weight and building lean muscle mass while doing intermittent fasting is a tricky en-devour, mainly because the nature of IF is one of weight loss, fat loss, and ramping-up metabolism. What’s tricky is that at this stage of my life, my body has become quite efficient at processing and breaking down foods quickly; metabolic efficiency is quite high.

It didn’t start that way, in fact it was quite slow for the first couple months, but after training steadily and implementing time restricted eating for 6 months, I was well on my way to becoming a metabolic beast.

Now after having implemented intermittent fasting for well over 4 years, my body is quite adaptive and efficient at stripping nutrients from food, and leaving me with necessary fuel (carbohydrates and fats) for training.

My current goals entail acquiring 0.5 – 1lb of lean body mass (muscle) every month, totaling around 10lbs of lean muscle per year. This is very reasonable and attainable, however it certainly is challenging when also incorporating intermittent fasting.

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IF does help with the production of new muscle tissue by way of improving the production of human growth hormone (HGH) and testosterone, however, it also burns up any excess fats very quickly. So at this stage I find myself consuming in excess of 4,000 calories on a given day, and up wards of 6,000 calories on training days – that’s a lot of eating!

The challenge then arises of how does one consume 6,000 calories in a 4 or 6 hour eating window? Lot’s of caloric dense foods helps, however they lack nutrients in most cases as I had noted above.

Benefits of Intermittent Fasting

The benefits of fasting are wide ranging, from weight loss (of course), to improved muscle development, to reduced stress levels, to clearer skin, and much more!

Of course, this all comes if one is following the correct protocols for intermittent fasting as we have examined earlier in this article.

Fasting has been proven to improve biomarkers of disease, reduce oxidative stress and preserve learning and memory functioning, according to Mark Mattson, senior investigator for the National Institute on Aging, part of the US National Institutes of Health. Mattson investigated the health benefits of IF on the cardiovascular system and brain in rodents, and like many others, has called for “well-controlled human studies” in people “across a range of body mass indexes”.[2]

Mattson has contributed to several other IF studies and caloric restriction. In one, overweight adults with moderate asthma consumed only 20% of their normal calorie intake on alternate days.[3] Participants who adhered to the diet lost 8% of their initial body weight over eight weeks. The participants also saw a decrease in markers of oxidative stress, inflammation, and improvement of asthma-related symptoms and several quality-of-life indicators.

In another study, Mattson and colleagues explored the effects of intermittent and continuous energy restriction on weight loss and various biomarkers (for conditions such as breast cancer, diabetes and cardiovascular disease) among young overweight woman.[4] They found that time restricted eating, or intermittent restriction, was as effective as continuous restriction for improving weight loss, insulin sensitivity and other health biomarkers.

Mattson’s research has also been in the direction of determining the protective benefits of fasting to neurons. For instance, if you don’t eat for 10 to 16 hours, your body will seek its fat deposits for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality as well as slow disease processes in the brain according to Mattson. From my own person experience of intermittent fasting I can attest to increased mental alertness and acuity.

Something that most won’t consider is the ‘detox’ and ‘cleanse’ aspects to intermittent fasting. I know you must be thinking “oh man, not another cleanse pitch”.. and I hear ya! But you do actually clean up the gut and digestive tract quite a bit with fasting.

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You can do this with dry fasting, or water fasting (which I’m more of a proponent of). I would only recommend dry fasting for a maximum of 24 hours – and this is done by not even consuming water during your fasting period. There are two purposes to dry fasting:

1. You deprive the body of moisture which can clean-up the gut by not allowing moisture-thriving bacteria to form or sustain existence. Any unhealthy bacteria will in essence die-off when there is no food or water to sustain it.

2. Many claim that standard or dry fasting yields mental clarity which can be beneficial for spiritual practices. Personally I have had some experience with this, where during prolonged fasting periods I feel much more in-tune with my sense perceptions, and albeit cognitive alertness.

When I perform my ritualistic meditations such as transcendental meditation in the morning, or any time of the day while fasted, I feel much more deeply connected and dialed-in with the meditation itself. This could be due to a lack of substances/external stimuli such as food or water that the body needs to allocate resources to process.

Perhaps when the body isn’t breaking down nutrients, and left to rest, it has the ability to hone-in on any given task with much more clarity and efficiency.

Conclusion

If you want to lose weight, improve mental health, and overall well being – consider trying Intermittent Fasting, but as mentioned, start gradually and work your way to longer fasting periods as time goes on.

The main benefit of fasting is arguable and varies depending on an individuals goals – Do you want to lose weight? Do you want to improve metabolic efficiency? Or do you want to improve overall energy levels? There’s lots to choose from in terms of overarching benefits.

Featured photo credit: Ethan Sykes via unsplash.com

Reference

[1]CMAJ: Intermittent fasting: the science of going without
[2]J Nutr Biochem 2005;16:129–37
[3]Free Radical Bio Med 2007;42:665–74
[4]Int J Obesity 2011;35:714–27

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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