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Last Updated on February 28, 2019

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.

Let’s take a quick look at some of the key benefits of intermittent fasting in this video first:

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 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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