4.Fasting

CATEGORY:

•ITT Nutritional Protocols

DEFINITION:

•Hypocaloric ingestion of Macro and Micro Nutrients is the abstinence from calories for a period of time significantly greater than is normal...hydration remains at least as normal

FUNCTIONS:

•Can stimulate metabolism and weight loss

•Useful for muscle growth as it boosts...

-Somatotropin (HGH)

-Testosterone levels...Testosterone goes down every time you eat, regardless of what type of Macro Nutrient is consumed

—Good for vegetarians to stimulate elevation 

-Muscle Tissue to Fat Tissue % Ratio

•Allows for period of Fat burning instead of Carb burning

-Cells become accustomed to metabolising Fat instead of Glucose so body becomes more sensitive to Insulin and Blood Sugar

—Insulin Sensitivity is a hallmark of Cardiovascular health

•Reduces overproduction of damaging free radicals that antioxidants combat...mimicking effects of green tea consumption

•Fast Mode positively affects Insulin activity, and Ghrelin & Leptin hormones

•Liver detoxification

ACTIONS:

•Can increase Testosterone by 180% in non-obese men

•Fasting suppresses PSNS activity in favour of SNS

-Initiates Autophagy

-Activates opiates

-Corrects unbalanced psycho-physiological systems

-Restores health by stabilizing the nervous system

—Fasting resets Metabolic System to improve Insulin Sensitivity increased energy utilisation, hormonal balance restoration, cell repair, disease countering and ageing reduction

FACTS:

•Caloric control increases longevity...especially if food consumed during daylight 

•Can aid recovery post exercise due to reduced inflammation 

•Short periods of more than 1000cals below BMR are not too muscle wasting

-Loosing 1lb per week of body weight maintains muscle mass

•Starvation Mode may only truly kick in after 72hrs of being in a Fasted State

•Can improve focus and concentration

•Fasting resets Metabolic System to improve Insulin Sensitivity increased energy utilisation, hormonal balance restoration, cell repair, disease countering and ageing reduction

-SNS and Autography Mode

•Regular Fasting primes the body to avoid utilising muscle tissue as an energy source

•After 16hrs Amino Acids (from Amino Acid Pool) contribute 50% to amount of Blood Glucose...after 24-28hrs it is 100%

-Must be replenished by ingestion

•After 12-18hrs Hormones driving Lipolysis rise leading to Fat Oxidation...Lipolysis becomes the major energy pathway

•Down regulation of T3 takes more than 72hrs (Starvation Mode)...fasting 16-24hrs has no negative impact 

MANIPULATION:

•A good knowledge of your daily caloric intake (quantities and sources) is required for this manipulation technique

-Do not exceed or reduce total caloric intake throughout the week 

•Perform minimal activity whilst in Fast Mode

-Increased NEPA and/or LISST

—Weight Training is desirable at the end of Fast Mode, if meals are readily available post training, to take advantage of elevated Testosterone

•It is still best to reduce the intake of Carbohydrates in advance of sleeping, to reduce an Insulin elevating affect

•For the Digestive System to reach a state of rest it requires 12hrs of Fasting

•Skipping meals regularly leads to...

-Insulin resistance and trains body to slow metabolism and store fat

-Lowering of Neuropeptide Y leading to cravings for Hi-GI Carbs

—Rationals for not making Fasting a daily Nutritional Protocol

•Best utilised peri-Feast Mode

-For Psychological, and satiated reasons, it is easier to Fast after Feasting

DIET:

•Fasting is especially applicable when Carbohydrates become, or are, a part of daily diet as it particularly negates the negatives associated with rises in Blood Sugar levels

-As Insulin goes up Testosterone & Somatotropin goes down

•Fasting is about how much/what you eat and when

•If habitual eating of breakfast is a psychologically inhibiting issue for Fasting, sleep beyond the regular feeding time

RELATED TO:

•Leptins

•Testosterone

•Conditioning

•SNS & PSNS

•Autophagy

•Amino Acids

•Lipolysis

NOTES:

•Much of Fasting contradicts everything else in ITT!! Check it out!!! i.e multiple small meals boost metabolism...BUT...most of Fasting research centres around diets containing Carbohydrates

•Prey grazes, whilst predators gorge (add to BAC)

STARVATION MODE:-

•Bodily response to prolonged periods of low energy intake levels

•During short periods of ingested energy abstinence, the body primarily burns Free Fatty Acids from body fat stores

•After prolonged periods of starvation when the body has depleted Glycogen Stores and utilised Adipose Tissue, it begins to burn Lean Tissue and Muscle as a fuel source

•Starvation Mode generally starts after 48-72hrs of Fasting

-Glucose is reserved for the Brain and Fatty Acids utilised elsewhere

-After 3 days, the brain gets 30% of its energy from Ketones

-After 4 days, this goes up to 75%

•Initially the level of Insulin in circulation drops and levels of Glucagon, Epinephrine and Norepinephrine rise

-There is an up-regulation of Glycogenolysis, Gluconeogenesis, Lipolysis, and Ketogenesis

•Another adaptation is the Cori Cycle

-Shuttling lipid-derived energy in Glucose to peripheral glycolytic tissues, which send Lactate back to the liver for resynthesis to Glucose

—These processes ensure Blood Glucose levels remain relatively stable during prolonged starvation

......•......

PROTOCOLS:

FAST 5/INTERMITTENT FASTING:-

•Fast for 19hrs from bedtime (11pm-6pm)...can be done from dinner to lunch (or noon to 7am)

-Minimum of 16hrs Fasted State

•Consume enough food for 5hrs to satisfy hunger

-Or consume normal (restricted and healthy) daily nutrition calories within eating window 

•Good to be done peri-Feast Day

-Fasted State can be for 24hrs after Feast Day

•Train prior to eating window...at most have training snack only prior to training

•Intermittent Fasting can be more flexible and easier to schedule than multiple meals a day

ADCR:-

•Alternate Day Caloric Restriction

•Calories cut by 50-80% every other day

•Improves Insulin Sensitivity 

PROTEIN CYCLING:-

•1 day a week restrict protein intake to 5% of maintenance calories

•Higher in veg, Essential Fatty Acids, wheat based (Lycine deficient) Carbs and Sugars

FASTED CARDIO:-

•45mins LISST cardio before breakfast

-GXT Protocol (9mins medium-high intensity) applicable on a daily basis

•Fat Oxidation occurs at faster rate when Insulin is low

•Insulin influenced by Blood Sugar which is lowest when fasted

•LIT utilises Fatty Acids as energy substrate, especially during 45-60mins LIT