Intermittent Fasting 101:

Everything you need to know to get started

Michael Lara, MD

Medical Disclaimer The information presented in this seminar is for informational purposes only. It is not intended to diagnose or treat any medical problems. Please consult with your health care professional before making any changes to your care plan.

Michael Lara, MD disclaims all responsibility for any liability, loss or risk, personal or otherwise, that is incurred as a consequence, indirectly or directly, of the use and application of the information in this webinar.

Michael Lara, MD and associates do NOT have any financial affiliations with any of the products mentioned in this webinar.

Why Intermittent Fasting?

“Food For Thought: How Nutrients Affect the Brain”

12 cities

3,000 participants

Most popular topic in 6 hour seminar: Intermittent Fasting

Story of C.M.

Married, mother of 3 children

Struggled with weight gain most of her life

Diets failed

Fatigue

Exercise failed

Flare-ups of rosacea and irritable bowel syndrome

December 2010 March 2012

How C.M. Transformed Herself

Intermittent fasting

Key nutrients

Strategically-timed exercise

What Is Intermittent Fasting?Intermittent fasting (IF) is a pattern of eating that alternates between pre-determined and strategically-timed periods of fasting and non-fasting

Alternative to continuous caloric restriction or other diets based on nutrient composition

Focus is on when to eat; not on what to eat

Timing of meals optimizes how our bodies were evolved to metabolize nutrients

Benefits of Intermittent Fasting

Reduced

Blood pressureBlood lipidsInflammation

Increased

Fat burningGrowth Hormone

Metabolic rate

Improved

Appetite Blood sugar

Neurogenesis

Variants of IF

Alternate day fasting (36 hour fast/12 hour feed)

Meal-skipping (Random)

Eat Stop Eat (24 hour fast, 1 or 2 times per week)

Leangains (16 hour fast/8 hour feed)

Warrior Diet (20 hour fast/4 hour feed)

Example of IF Protocol

Induction Phase: 2 weeks

Limit meals to one 8-hour window (Noon-8:00 pm)

Maintenance Phase

Limit meals to one 4-hour window (6:00 pm-10:00 pm)

During fasting, may consume coffee, green tea, fiber, or branched-chain amino acids

What to eat during a feeding window

De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, The American Journal of Clinical Nutrition, July 2008.

Generally, diets with a higher percentage of macronutrients coming from protein and fat

are preferred during periods of caloric restriction

Key Nutrients for IF

Fiber: 3-5 grams twice daily

Healthy fats

Omega-3 fatty acids: 2 grams twice daily

Medium-chain triglycerides: 15 grams twice daily

Branched-chain amino acids: 10-15 grams twice daily

Fiber and Intermittent Fasting

Slows absorption of glucose

Contributes to sensation of fullness (via gut hormones GIP and GLP)

Sources:

Psyllium husk (Metamucil)

Methylcellulose (Citricel)

Take 3-5 grams twice daily

Healthy Fats Omega-3 Fatty Acids (Fish Oil): 2 grams twice daily

Medium-Chain Triglycerides (Coconut Oil): 15 grams twice daily; preferably at beginning and end of fast

Healthy fats will accentuate benefits of IF by:

Inducing production of ketones, used as alternative energy source by brain and muscle

Reducing hunger

Improving mood and cognition

Branched-Chain Amino Acids

Essential amino acids leucine, isoleucine and valine

BCAAs maintain muscle mass while dieting

BCAAs reduce hunger and balance blood sugar

Precursors to gluconeogenic glutamine and alanine

BCAAs “may cause weight loss through signalling mechanisms to brain and adipose tissue”

Exercise and Weight Loss In long-run exercise alone is not effective for long-term weight management

Increases compensatory eating and reduction in daytime activity

Increases stress hormone cortisol

Likely to lead to repetitive-use injuries

Exercise during induction phase of IF:

Leisurely walks of 30-60 minutes/day

Exercise during maintenance phase of IF:

Daily walks AND resistance-training 2-3 times per week

Role of Resistance-Training

Preserves muscle mass during periods of caloric restriction

Improvements in lean body mass associated with improved blood glucose

Increases Growth Hormone induced by IF

Effects of Resistance-Training v. Aerobic Training on LBM

LBM is preserved and RMR is increased when diet is

combined with resistance-training

LBM is lost and RMR is decreased when diet is

combined with aerobic-training

Bryner, “Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate”, Journal of The Americal College of Nutrition, 1999.

Strategically-Timed Exercise

Exercising in such a way as to optimize hormonal and anti-inflammatory effects of intermittent fasting

Leisurely walks done during fasting periods to reduce cortisol

Resistance training done toward the end of the fasting periods to increase growth hormone and increase glucose sensitivity of muscle tissue

Summary

Intermittent fasting associated with multiple health benefits

Blood glucose, growth hormone, fatty acid oxidation

Health benefits are optimized when intermittent fasting combined with:

Key nutrients (fiber, healthy fats, BCAAs)

Strategically-timed exercise (leisurely walks and/or resistance training)

When diet is wrong medicine is of no use; When diet is correct medicine is of no need.

~Ayurvedic Proverb

Next Steps

Go to www.brainwebinar.com to sign up for our FREE series of upcoming seminars on nutrition, exercise and the brain

“The Truth About Testosterone: How To Increase Testosterone Naturally Through Diet and Exercise”

“Like” us on Facebook: www.facebook.com/BrainMD