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Lessons from nearly a decade of Intermittent Fasting (The 2X2 Method)
- 2023/02/17
- 再生時間: 25 分
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- https://chasing.energy/
Better part of a decade of IF
- With any injury ive suffered, ive tried to put a positive spin / implementation on it
- Or at least just ensure I learn something
- How I started
- Pro’s of IF
- running…
- Almost Never needing to fuel prior to a run
- Great way to lose some weight of stay lean
- Rarely suffered from any type of blood sugar issue and generally avoided spikes
- Some would argue insulin resistance is disproportionate to distance runners who focused on simple carbs, I have not seen data on this
- Credit to UCAN - sonoma 50 miler
- More time in AM
- Autophagy
- Cons
- I would not recommend combining IF with Low Carb for endurance athletes
- When it made sense to fuel prior to an event I couldnt risk it
- My stomach was just not ready
- Reflux issues - seemed to be greatly exacerbated by running
- Some combo of the jostling motion?
- If I had to guess some part of this was due to the amount of fat in my diet
- Coffee didn’t help,
- Simple Sugar intake during events has haunted me
- Missing out on speed and muscle gains
- For managing my life now, It works well…. Mostly…
- Peter attia “It will take you between 1 - 2 years to adapt”
- I never sweat about # of hours anymore
- My # of hours awake impacts my appetite
- If i wake up / get up around 4:30, I’m generally hungry between 9 - 10 am
- If I am going to lift hard after 10am I’ll generally have a light breakfast prior
- I rarely wait till I’m famished to begin eating
- Mostly I’m drawn to food when I’m a bit bored. Having basic rules helps
- I try to focus on getting a light brunch or slightly early lunch with @ least 20 grams of protein
- I generally do 2, 2 course meals a day
- I call this the 2x2 approach
The Study I mentioned
- Does time-restricted eating impair muscle protein synthesis?Original paper
- January 31 2023
- https://examine.com/summaries/study/dGV6K9/