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James Clear: What I’ve Learned from 2 Years of Intermittent Fasting

Published on November 14, 2013,

We’ve covered intermittent fasting ideas several times on this site as what seems to be an interesting approach to health and weight control and which many combine with a low carb diet. This is an extract from an excellent, balanced article by James Clear looking back on his personal experimentation with intermittent fasting for two years…

English: an animated clock

English: an animated clock (Photo credit: Wikipedia)

Intermittent Fasting: What It Is and How I Do It

Here’s a simple definition of intermittent fasting: you eat your normal amount of food in a smaller time frame. It’s not a diet, it’s just a pattern of eating that reduces your eating window each day to about 8 hours.

For example, I usually eat my first meal around 12pm or 1pm and then I can continue eating until my final meal at 8pm. After that, I fast until the next day at 12pm. That breaks out to about 16 hours of fasting and 8 hours of eating each day. I do this almost every day. (My guess would be that I do intermittent fasting 350 out of 365 days per year.)

I’m not going to dive into the details of intermittent fasting in this article. I have previously written a 3,000 word beginner’s guide to intermittent fasting and a lengthy question and answer guide on intermittent fasting. If you have questions about how it works and the science behind it, read those articles.

And if you want even more information, I was also interviewed on the Fat Burning Man podcast (here) and the Jimmy Moore’s live show about intermittent fasting (mp3 download here).

How I Feel After 2 Years of Intermittent Fasting

1. The biggest benefit of intermittent fasting is simplicity.

In an interview with Vanity Fair, President Obama described an interesting strategy he uses to make his life simpler. “You’ll see I wear only gray or blue suits,” he said. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.”

What President Obama is referring to is a concept called “decision fatigue” and it can drastically impact your ability to make decisions throughout the day. I explained the science of decision fatigue in this article.

For the President, simplifying his clothing choices is a way to make life simpler and improve his decision making abilities. For me, intermittent fasting provides the same benefit. Eliminating breakfast and not thinking about food until 12pm each day has allowed me to reduce the number of decisions I make in the morning, thus reducing decision fatigue and increasing the willpower I have for the rest of the day. That means I have more energy to put toward doing work that is important to me.

One of the best ways to find happiness and success in life is to strip away the unnecessary things and focus only on what is needed.

With intermittent fasting, I have been able to increase strength, reduce body fat, and maintain good health while spending less time eating each day. If you can get the same results by making life simpler and only eating twice per day, why would you make life more complex by eating three, four, or five times per day?

2. Intermittent fasting is an excellent travel strategy.

I used to be annoyed by the lack of healthy food options in airports. This is especially true in my case because I’m looking bulk up and add good weight, so I need to eat a lot. Finding a sizable amount of healthy food is a tall task in most airports.

The solution? Treat your travel days as a fasting day and then eat twice as much good food the following day.

As an example, last year when I was flying back from Thanksgiving with my family, I didn’t eat that day. It ended up being about 32 hours between meals. That’s the longest I’ve gone on a single fast, but things worked out just fine and I avoided the poor nutrition of the airport.

3. So far, intermittent fasting has not hurt my long-term health.

I’m not interested in doing intermittent fasting if it sacrifices my long-term health for short-term improvements. And for that reason, I’ve kept a close eye on how I feel, how my body is responding, and whether my overall health is improving or declining.

Thankfully, I’m in better shape than I was two years ago, which is proven by my strength numbers in the gym.

And more importantly, a recent checkup with my physician has revealed that my blood work, cholesterol, and hormones are in check as well. And remember, this is after two years of intermittent fasting. (If you’re interested, my recent blood work results are here.)

Note: I think it’s important to clarify that I can only speak from my experience and I can’t promise anything with regards to how your body will respond to intermittent fasting. I know that, in some cases, women believe that intermittent fasting has thrown their hormones off balance. I don’t have any data on this and so all I can offer is my own experience. As with most things in life, your mileage may vary.

4. Intermittent fasting isn’t a magic pill.

In the beginning, I hoped that intermittent fasting alone would be a secret weapon for health and fat loss. It seemed like all of the experts were saying that if I changed what time I ate, then I would lose fat and gain muscle easily. That sounded good to me.

The reality, of course, is much different. I only started seeing the results I wanted when I combined intermittent fasting with a healthy diet of real, whole foods and consistent weightlifting.

Intermittent fasting is just another tool in your toolbox. Just as eating a healthy diet of real, whole foods is another tool. And exercising regularly is another tool. And meditating or doing yoga to reduce stress is another tool. And sleeping at least 8 hours per night is another tool.

You can’t live an unhealthy life in other areas and expect one thing to solve all of your problems, but you can slowly add a piece here or there, continue to self-experiment, and gradually develop a health strategy that works for you, your goals, and your lifestyle.

In fact, I’m convinced that you can reach your health goals without intermittent fasting at all (if you eat properly and train consistently). But I still think intermittent fasting is worthwhile because, as I said above, if you could get the same results while eating fewer meals and making life simpler, why would you add more meals and make life complex?

On a related note, if you’re looking for a simple way to eat healthier foods check out my “outer ring” strategy in this article

More at: What I’ve Learned from 2 Years of Intermittent Fasting

Please share your experiences with intermittent fasting via twitter @lowcarbdietnews

Four Simple Steps to a Healthier and Leaner Life

Published on September 25, 2013,

The Diet Doctor Andreas Eenfeldt has published another excellent post that distills health and weight management down to four simple steps: eating a low carb diet, intermittent fasting, sleep and exercise. This is from the Diet Doctor…

4 steps to a healthier leaner life

4 steps to a healthier leaner life

Many are jumping from diet to diet in pursuit of a thin and healthy body. Over the past eight years, GI (low-glycemic) and then LCHF, have been the most popular methods in Sweden. However, during the past few weeks intermittent fasting in the form of 5:2 (eat just 5-600 calories two days a week) has become hysterically popular.

The reason is likely that all three methods work. Furthermore, they work in a similar way.

The figure above is from a recent and worth-reading post by science writer Ann Fernholm:

You’ll Become Less Sweet with the 5:2 Diet (Google translated from Swedish).

Lifestyle for Weight Regulation and Health

The figure above shows how all versions of a low-carb diet (for example a low glycemic load diet, LCHF, Atkins or Paleo) will lower blood sugar and the fat storing hormone insulin. And so does intermittent fasting, such as 5:2 or 16:8. And so do exercise and adequate amounts of sleep and relaxation (by hormonal influence).

In other words, a low-carb diet, intermittent fasting, good sleep and exercise create a synergistic effect – for optimal weight and good health.

However, diet is by far the biggest piece of the puzzle when it comes to weight.

See more (including the opposite scenario) at Four Simple Steps to a Healthier and Leaner Life

Video: How A Low Carb Ketogenic Diet In Combination With Calorie And Protein Restriction Offers New Hope In Cancer Treatment

Published on July 10, 2013,

In a recent interview with Dr Mercola, leading cancer nutrition researcher Professor Thomas Seyfried discussed the benefits of a low carb, high fat, ketogenic diet for the treatment of cancer. Now Dr Mercola has published a follow-up interview with Dr Dominic D’Agostino, an assistant professor at the University of South Florida College of Medicine, looking at how a ketogenic diet combined with calorie restriction and hyperbaric treatment can offer new hope for a non-toxic cancer treatment…

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Some interesting observations from Dr D’Agostino include…

- A ketogenic diet that restricts glucose from cancer cells will harm them whereas healthy cells will be able to switch to obtaining energy from ketone bodies (you starve the cancer cells)

- Calorie restriction in combination with a ketogenic diet appears to offer enhanced benefits – and the ketogenic diet  makes the calorie restriction much easier – if you are eating a high fat, low carb diet you don’t feel so hungry and therefore are likely to eat less

- Protein also should be restricted as too much makes it hard to deplete the glycogen stores from the liver

- The combination of a carbohydrate restricted ketogenic diet, calorie restriction and protein restriction optimises the degree and sustainability of nutritional ketosis and enhances the impact on cancer

See more details and background on this from Dr Mercola at: Ketogenic Diet in Combination with Calorie Restriction and Hyperbaric Treatment Offer New Hope in Quest for Non-Toxic Cancer Treatment

Here’s the paper referred to by Dr D’Agostino: The Ketogenic Diet and Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer

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