Posts Tagged ‘Dieting’

HH 013: Joe, Lauren, Alex and Hana discuss Intermittent Fasting

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Intermittent fasting has become a huge craze recently but is it right for you? This episode of Higher Health presents great insight into our personal experience with the approach. Bottom line is fasting works, but before setting out on using it for yourself make sure you do your research.

Key Takeaways

  • Understanding reasons why you should or should not try fasting is very important
    • Are you sleeping enough? How are your stress levels? Do you have a tendency to binge?
  • A good eating time frame to start with is 10hours of eating with 14hours of fasting a day. Optimal would be 8hours of eating with 16 of fasting
  • Onnit academy shares a great guide for beginners on intermittent fasting here
  • Strategically eating higher fat meals or a total ketosis approach could amplify the effects of intermittent fasting by priming the body to burn fat for fuel while in a fasting state
  • The human species has evolved through famine and fasting is something that our bodies can absolutely handle
  • Fasting can be used as a daily approach or added as a once or twice occurrence for longer fasting periods within one week

HH 009: Laurin Conlin on Flexible Dieting

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As the fitness industry has evolved the term flexible dieting has been used in several ways. Joe and Lauren bring fellow competitor, coach and IFBB Pro Bikini competitor on the show to discuss what flexible dieting really means.
Key Takeaways:
  • Flexible Dieting/IIFYM vs Meal Plans – The pros and cons of both.
  • Laurin differentiates between meal plans, macro tracking and flexible dieting. She heavily encourages being able to be flexible with your diet in your off season or in non cutting phase (not restricting foods or having anxiety relating to hitting numbers). For example, a strategy such as tracking all day and allowing an intuitive meal in the evening.
  • Flexible dieting could become another form of disordered eating
  • A meal plan can be appropriate as a teaching tool, to remove decisions based around food, and to help with consistency.
  • Nutrition is a skill that takes practice. ([12:00] in discusses a good place to start) Start small with your goals!
  • After a period of dieting, your body can be in a more “sensitive” state. An exit strategy (for competitors and non) is equally as important as the dieting phase itself.
  • Intake vs Expenditure is at the base of weight loss, however nutrient timing can make an impact.
  • Refeeds are NOT cheat meals. Refeeds are structured days with target numbers, typically increasing carbs specifically. The frequency of refeeds ([31:00]), consecutive refeeds, and how to plan refeed days.
  • The benefits of a refeed or high carb day on leptin, appetite, weight loss and dieting mindset.