Increased Time in Fat Burning Mode – By eating every few hours, you are keep your insulin levels elevated. Increased Growth Hormone Levels – Since I stop eating at 6pm, my growth hormone (GH) can be released throughout the night in maximum amounts without interference from insulin production.
Improved Insulin Sensitivity – Going 16 hours without a meal increases my insulin sensitivity.
There are many other studies on intermittent fasting that have shown benefits in the fields of life extension and fighting cancer. I need to go ahead and put this out there because people will believe this is the best way or only way to lose weight. Hey Noah, I actually was going to go into a bit more detail on IF in a future article, but since you asked, here are my thoughts. Keep us up to date with your labs and experience, mine have always looked better on IF then off. Does the fasting have to occur at the same time daily or can it be a moveable feast (pardon the pun)? I feel this could suit me as I really enjoy my mealtimes and would rather be hungry and wait than snack inbetween, I’ve pretty much always been a 3 meal a day person as opposed to 6 smaller meals. I sometimes do a 24 hour fast on a Saturday or a Sunday although I’m nowhere near as consistent as I should be with these 24 hour fasts. Did you measure your body fat% and your muscle% and if so how did they look at the start and the end of a week. Hey just found your website and found it a wealth of info ,I am a little confused with this thread what do you mean by Take 10 times your body weight in calories and eat them all within the fasting schedule you decide??? Hey Dale, that means to multiply your body weight times 10 )ie 200lbs * 10 = 2000 calories) and eat them all within your fasting schedule. I workout at different times during the day due to my schedule, would it be ok to just try to stick with my first meal always at noon and stop eating by 9pm?


I would still eat all my calories during those 8 hours, I just wouldn’t eat anything the other 16. Not so much an addict of eating bad food (although I do love it), but about eating on a timed schedule, eating the right macronutrients, and beating myself up when I miss a meal. While fat loss can still occur with elevated insulin levels, the higher they are, the less fatty acids can be mobilized.
Because of the diminished glycogen stores after the fast, my cells are primed and ready to absorb any glucose that enters my blood stream. This has given me the added benefit of filling me up so that I’m not constantly hungry.
As research progresses and time passes, I suspect that there will be a number of new benefits discovered for intermittent fasting.
I did not measure it after a week because I feel the readings are too close together to allow for error. Could I just use a post workout shake of 20g whey and some BCAA’s to cover anabolism and recovery until my main meal? If a couple hours go by between your workout and your first meal, you’ll be just fine. However, I’m open minded to new ideas, so I read up on it and implemented it into my own lifestyle.
Going 16 hours without eating gives you a nice long window to burn fat in a favorable metabolic environment. In a study measuring the effects of fasting on growth hormone levels, fasting showed a marked increase in GH [1]. Take 10 times your body weight in calories and eat them all within the fasting schedule you decide on.
There are some people that do a 24 hour fast once or twice a week, but I have yet to try that out.


It has been almost 6 weeks now and I’m even more impressed with the results than when I started. Also, could I still use a 15g protein shake pre-workout or would this defeat the entire purpose? I wouldn’t have been surprised if you had gained weight from fluctuations in water weight. When I fist started I lost maybe six pounds; that weight has come back, I am a hundred and ninety pounds. I would basically wake up and take the kids to school, post an article, and then do my work out. I now eat when I feel like eating, and I even skip meals if I’m not hungry or too busy. A study comparing the effects of intermittent fasting (IF) with continuous energy restriction showed that IF lowered insulin resistance, as well as lowered leptin, LDL cholesterol, triglycerides, blood pressure, IGF, and fasting insulin levels [2]. I found intermittent fasting to be the perfect fit for my lifestyle, and I’m going to continue forward with it whether weight loss is the goal, or I just want to maintain my current physique. This is one of those times when the scale is useless and how clothes fit and measurements and really just your appearance in the mirror are the indicators of success. I just make sure that I get enough calories for the day, and I get enough protein and carbohydrates to rebuild muscle and fuel my workouts.
I’ve taken blood tests and body measurements and will periodically check on them to see how things are progressing.
Muscle mass is close to the same, but I’m in a calorie deficit and I already carry quite a bit of muscle.



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