John Barardi's Research on Intermittent Fasting: Separating Fact from Fiction: John Barardi, a nutrition scientist and co-owner of Precision Nutrition, debunks common myths about intermittent fasting and shares its potential benefits for weight loss, blood sugar control, longevity, and cancer prevention. He discusses who should consider trying IF and provides insights based on his research and personal experiences.
John Barardi, a nutrition scientist and co-owner of Precision Nutrition, shares his research and personal experiments on intermittent fasting (IF) in his e-book. He separates fact from fiction regarding the health benefits of IF, including weight loss, improved blood sugar levels, increased longevity, and even cancer prevention. John discusses who should consider trying IF and who shouldn't, as well as the potential results. John's background in exercise and nutritional biochemistry stems from his own transformation from a scrawny teenager to a bodybuilder, leading him to pursue academics and eventually coaching. His passion for exercise, nutrition, and sharing knowledge aligns with the Art of Manliness' mission.
Personal experience and research led to belief in intermittent fasting: Through personal experimentation and growing interest, the founder of Precision Nutrition came to believe in the benefits of intermittent fasting, which has since become a popular approach to nutrition and health.
Experience and practical application are just as important as academic research in understanding nutrition and achieving optimal health. The founder of Precision Nutrition, who started as a coach and researcher, shares how he was drawn to intermittent fasting through personal experimentation and the growing interest in the topic during the early 2010s. The debate around intermittent fasting caused a significant divide, with some advocating for frequent small meals and others promoting intermittent fasting. Despite the controversy, the founder's personal experience and research led him to believe in the benefits of intermittent fasting, which has since become a popular approach to nutrition and health.
Intermittent fasting: Body composition, health, and psychology benefits: Intermittent fasting can aid in weight loss, improve blood sugar regulation, lower lipids, reduce inflammation, and offer psychological benefits, but individual needs and preferences should be considered.
Intermittent fasting, which involves restricting caloric intake for certain periods, has gained popularity due to its proposed benefits for body composition, health, and psychology. The body composition benefits include easier weight loss and body fat reduction. Health benefits include better blood sugar regulation, lower lipids, and inflammation reduction. Psychological benefits include learning that hunger isn't an emergency and becoming more serene during periods of fasting. The speaker conducted a personal experiment to test these benefits and found that while some benefits were present, they didn't align perfectly with the internet hype. Intermittent fasting can be an effective approach for some individuals, but it's essential to approach it with a non-emotional, scientific mindset and consider individual needs and preferences.
Intermittent fasting makes body metabolically flexible: Intermittent fasting can lead to benefits in body composition, health, and psychological well-being by making body more metabolically flexible, effectively using stored energy, and adapting to periods without food. However, approach nutrition science with skepticism as the truth is often more nuanced.
Intermittent fasting can help make your body more metabolically flexible, allowing it to effectively use stored energy and adapt to periods without food. This can lead to benefits in body composition, health, and even psychological well-being. However, it's important to approach nutrition science with a healthy dose of skepticism, as the truth is often more nuanced than simplistic claims about intermittent fasting's ability to cure diseases or extend lifespan. The history of nutrition science is relatively young compared to other fields, and the complexities of the human body mean that there is still much to learn.
Intermittent fasting and cancer treatment: Rodent studies suggest potential benefits, but applicability to humans is unclear. Individual factors and further research needed.
Intermittent fasting's potential role in treating or curing cancer is still in its infancy and requires a nuanced understanding. While some rodent studies suggest potential benefits such as tumor regression or increased tolerance to cancer treatments, the applicability to humans is not yet clear. Intermittent fasting may affect men and women differently, and its impact on hormones like testosterone is still being researched. It's important to approach intermittent fasting with a conditional perspective, considering individual factors like age, metabolism, and lifestyle. The idea that intermittent fasting is a cure-all is a misconception. While it may have benefits for some, it's not a one-size-fits-all solution. Further research is needed to fully understand the complexities of intermittent fasting's effects on the human body.
Intermittent fasting and attention: Different types of attention: Intermittent fasting can regulate blood sugar, make the body metabolically flexible, but takes time to adapt. It may affect hormones, especially cortisol and testosterone, but overall impact on hormone levels might not be significant for healthy individuals. Always consult a healthcare professional before starting.
While attention is crucial for certain tasks, not all attention is the same. Intermittent fasting can help regulate blood sugar by upregulating receptors and hormones, making the body metabolically flexible to release stored energy as needed. However, it takes time for the body to adapt, and initial results may not be noticeable until after a few weeks. Intermittent fasting can also affect hormones, with catabolic hormones (like cortisol and epinephrine) increasing and anabolic hormones (like testosterone and IGF-1) potentially decreasing, depending on the individual. Despite these changes, the overall impact on hormone levels may not be significant for those who are already healthy. If you're considering intermittent fasting, keep in mind that everyone's experience is unique, and it's essential to listen to your body and consult with a healthcare professional if you have concerns.
The body produces glucose during intermittent fasting: During intermittent fasting, the body releases hormones to produce glucose and maintain stable blood sugar levels, contributing to weight loss and increased energy
During intermittent fasting or low-carb diets, the body produces glucose through the liver, even when no carbohydrates are consumed. This is a result of the body releasing catabolic hormones, such as epinephrine and cortisol, which release stored energy into the bloodstream. These hormones provide energy and help keep the body alive. Intermittent fasting can lead to weight loss due to eating fewer calories overall, but it's also the release of these hormones that contributes to the feeling of increased energy and focus. The body is incredibly complex and adaptive, and it will do what it needs to do to maintain a stable blood sugar level.
Increased mindfulness towards health and nutrition leads to better food choices and overall caloric deficit: Intermittent fasting promotes weight loss through a caloric deficit and improved food choices due to heightened health awareness
Intermittent fasting not only involves abstaining from food during certain hours, but it also leads to making better food choices due to increased mindfulness towards health and nutrition. This results in an overall caloric deficit, making it a significant factor in weight loss. However, the effects of intermittent fasting can be acute or chronic, and individual results may vary based on factors like body composition, exercise routine, and hormonal responses. When an energy deficit becomes too large, the body may slow down activities of daily life to conserve energy, leading to a plateau in weight loss. The combination of caloric deficit, better food choices, and hormonal changes likely contributes to the effectiveness of intermittent fasting.
Intermittent fasting may not be sustainable for everyone: Individual differences and long-term implications should be considered before adopting any diet or weight loss strategy, as intermittent fasting may negatively impact women's reproductive hormones and overall health over time.
Intermittent fasting, while it can lead to quick weight loss, may not be sustainable for everyone, especially if individuals are not prepared to maintain the diet long-term. The speaker shared an example of a colleague who lost weight through intermittent fasting but quickly regained it once he stopped. The speaker also shared that women are more sensitive to energy imbalances and low carbohydrate intakes than men, and that extended periods of intermittent fasting or low-carb diets can negatively impact women's reproductive hormones and overall health. The speaker emphasized that these effects may not be immediate but can occur over time. Therefore, it's crucial to consider individual differences and long-term implications before adopting any diet or weight loss strategy.
Considerations for Intermittent Fasting: Intermittent fasting may not be suitable for everyone, especially those with demanding lifestyles. Effectiveness depends on individual's lifestyle, stressors, and training type.
Intermittent fasting may not be suitable for everyone, especially those with demanding lifestyles, such as middle-aged individuals with family and work responsibilities. The benefits of intermittent fasting, like improved concentration, may be outweighed by the added stress it causes in certain individuals. Additionally, the effectiveness of intermittent fasting may depend on the type of training an individual engages in. While it may be beneficial for long-distance runners looking to burn fat, it may not be ideal for those who require a high glycogen load before an event. Ultimately, the decision to try intermittent fasting should consider one's lifestyle, stressors, and nutritional experience.
Considering exercise routine, nutritional experience, and personal goals for intermittent fasting suitability: Intermittent fasting may not be suitable for beginners or those with heavy training schedules, but can be effective for recreational exercisers seeking small performance improvements and body composition management with a tailored approach
The suitability of intermittent fasting for an individual depends on their exercise routine and nutritional experience. For those with little to no nutritional experience or who don't exercise, intermittent fasting may not be the best option due to potential negative effects. For elite athletes, intermittent fasting may not enhance performance and could hinder physiological adaptation during heavy training periods. However, for recreational exercisers looking for small performance improvements and body composition management, a 16:8 intermittent fasting style with high carbohydrate intake on training days and low carbohydrate intake on non-training days could be effective. Ultimately, a system-based approach considers exercise routine, nutritional experience, and personal goals to determine if intermittent fasting is a beneficial choice.
Everyone's nutrition needs are unique: Be open-minded to different nutritional approaches, experiment to find what works best for you, and focus on principles for good health, strength, and leanness.
There is no one-size-fits-all approach to nutrition. What works best for an individual can depend on their genetics, lifestyle, and current stage in life. Some people may thrive on a low-carb, high-fat diet, while others may benefit more from a lower-fat, higher-carbohydrate diet. It's important to be open-minded and willing to experiment with different nutritional approaches to find what works best for you, rather than relying on the opinions of vocal proponents who may be new to their journey. Our philosophy at Precision Nutrition is to be nutritionally agnostic, meaning we are open to all nutritional possibilities that could help an individual at different stages in their lives. Ultimately, the principles that lead to good health, strength, and leanness transcend specific dietary approaches, and it's our goal to help people achieve these goals in a way that fits into their unique lives.
Exploring Different Fasting Protocols: Fasting has become a popular practice in modern society, with various methods like 16:8, weekly, and every other day fasts. Each has benefits and challenges, including performance, strength training, and social aspects. Balance is key, focusing on nutrition, workout timing, and individual needs.
Food has become a modern-day religion, with people organizing into tribes and holding strong beliefs about nutrition. Fasting is one aspect of this, and there are various protocols such as 16-hour fasts (16:8), once-a-week fasts, and every other day fasting. Each has its benefits and challenges. The 16:8 protocol involves a 16-hour fast and an 8-hour eating window, typically consisting of lunch and dinner. This approach can be beneficial for performance and strength training, allowing for a workout at the end of the fast. However, it's essential to maintain a balanced diet and be mindful of choices, focusing on vegetables and required protein intake. The social aspect of food should also be considered, as many social experiences revolve around meals. Ultimately, finding the right fasting protocol requires considering individual needs, goals, and lifestyle.
Different dieting and fasting protocols for optimizing health and fitness: 12-16 hour fasts or having only breakfast and dinners can enhance metabolic flexibility and potentially improve health and fitness.
There are various dieting and fasting protocols, such as intermittent fasting and carbohydrate cycling, which can help optimize health and fitness. The speaker personally found success with a protocol that involved strength training days with higher carb intake and non-strength training days with lower carb intake. However, he no longer follows this diet. He also mentions that occasional fasting, even just once a month, can have benefits for metabolic flexibility. The longer the fast, the more potential benefits, but there's no definitive time frame for getting the benefits of a fast. Markers like growth hormone and cortisol release suggest that a fast of 12 to 16 hours may be effective. Another approach is to have only breakfast and dinners, resulting in a daily fast of 2 to 12 hours. Ultimately, the best approach depends on individual goals and physiology.
Fasting for mental and emotional growth: Fasting can provide benefits beyond physical health, including discipline, food privilege awareness, and mental and emotional growth.
While there is no magic formula for fasting, the benefits go beyond just physiological health. For some people, fasting can be an exercise in discipline and a reminder of food privilege. The discomfort experienced during fasting can also serve as a practice in sustaining through uncomfortable situations, which can translate to other areas of life. The decision to fast and the frequency of doing so can vary from person to person. Ultimately, the benefits of fasting may not be solely about the physical health, but rather the mental and emotional growth that comes with it.
Viewing hunger as a normal part of life: Changing the narrative around hunger can lead to better handling of discomfort and potential benefits from practices like intermittent fasting
Hunger, for instance, is not an emergency, but rather a sensation we've learned to fear. By changing our narrative and viewing it as a normal part of life, we can better handle it and potentially tackle other challenges. Verardi emphasized that many benefits of practices like intermittent fasting come from this mental shift rather than just the physiological effects. For more information on Precision Nutrition and their resources, including a free e-book on intermittent fasting, visit precisionnutrition.com. Remember, the next time you face a discomfort, try reframing it in a positive light and see how it changes your experience.
#328: The Pros and Cons of Intermittent Fasting
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Pauline has extraordinary knowledge of the human body and women’s health. How we operate and what we need to operate at our best, is her day to day and she is clearly passionate about every aspect of what she does.
This is another jam-packed episode. Here, Pauline gives us a thorough lesson in understanding the sex hormones oestrogen and progesterone in how they work and what they do for us. We discuss the ketogenic diet, metabolic flexibility, how to get the best from intermittent fasting, weight management and how to overcome the evening snack-attack.
As you may agree, Menopause shines a light on how we take care of ourselves, where we need to alter our priorities and even where we need to heal. Pauline is all too aware of this and supports women through the process of cleaning this up, especially from their 40’s onwards.
As a heads up, we talk in some depth about emotional eating as a coping mechanism from adverse childhood experiences and eating as filling an emotional gap all of which is a sensitive subject for many.
“It’s not you. You’re fighting a primal instinct.”
And as a friendly reminder to everyone, the best of you is yet to come.
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Pauline Cox - Intermittent Fasting with Midlife Hormones
Pauline has extraordinary knowledge of the human body and women’s health. How we operate and what we need to operate at our best, is her day to day and she is clearly passionate about every aspect of what she does.
This is another jam-packed episode. Here, Pauline gives us a thorough lesson in understanding the sex hormones oestrogen and progesterone in how they work and what they do for us. We discuss the ketogenic diet, metabolic flexibility, how to get the best from intermittent fasting, weight management and how to overcome the evening snack-attack.
As you may agree, Menopause shines a light on how we take care of ourselves, where we need to alter our priorities and even where we need to heal. Pauline is all too aware of this and supports women through the process of cleaning this up, especially from their 40’s onwards.
As a heads up, we talk in some depth about emotional eating as a coping mechanism from adverse childhood experiences and eating as filling an emotional gap all of which is a sensitive subject for many.
“It’s not you. You’re fighting a primal instinct.”
And as a friendly reminder to everyone, the best of you is yet to come.
You can find Pauline on her website https://sowandarrow.com
@paulinejcox on IG
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In this episode of Health Babes Podcast we sit down with intermittent fasting expert, Cynthia Thurlow. We discuss how women can transform their well being through intermittent fasting and how it can address everything from weight loss, physical health, mental stamina, and hormonal health.
TOPICS:
- What is Intermittent Fasting? (01:54)
- Intermittent Fasting for women (04:03)
- Health benefits of fasting (09:35)
- Fat burning (15:03)
- Is fasting right for you? (26:36)
- Cynthia’s new book (31:15)
MORE FROM THE HEALTH BABES:
- Did you know? You have a chance to win 1 of 2 prizes, with a giveaway in every episode! Leave a review to win, and don’t forget to subscribe for future episodes!
- Find more from Cynthia Thurlow on her website
- Follow Cynthia on Instagram
- Check out the Everyday Wellness Podcast
- Pre-order her new book Intermittent Fasting Transformation
- Find more from Dr. Becky Campbell and Dr. Krystal Hohn at DrBeckyCampbell.com
- Consult with us one on one HERE
- Follow Dr. Becky and Dr. Krystal on Instagram @drbeckycampbell and @drkrystalhohn, follow the Health Babes Podcast @healthbabespodcast
- Find us on Facebook, on Pinterest, and on YouTube
EP 40: Faster Spotlight: Robert J
This week's episode is another exciting testimonial from my fasting friend, Robert (Bobby) Jones Jr!
His story is amazing and truly a motivating experience to hear. What he has accomplished in his weight loss efforts in fasting is truly unique, and as he has said, he also hopes this motivates and inspires others to know they can make massive life changes for themselves as well.
Follow Robert on Instagram: https://instagram.com/268_pounds_less_of_robert?igshid=YmMyMTA2M2Y=
*I believe in you, even if you don't*
>>If you need assistance or support on your journey, I am here and I can help. Please reach out: TheFastingFocusedLifestyle.com
EP 61: I Have Lost Over 200 Pounds, But I'm Not Special
Despite what others have told me and putting me on a pedestal in the fasting community, and despite my massive (over) 200-pound weight loss, I do not see myself as anyone special.
My success on my journey is something ANYONE can achieve for themselves, and this week's episode goes into further detail on why I feel that is.
Looking for fasting support on your journey? I can help!
Consults, Blog, & Official Handbook now available!