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.
- 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
- 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.
Success is what a person does MOST of the time and consistently.
- Dieting pitfalls! These can be discouraging for people and inhibiting people reaching their fitness goals. Unrealistic goals, following a diet you hate or can’t adhere to, too many changes at once are the biggest culprits.
- Alex talks about his experience with crash dieting so that he could better relate to clients. Alex noticed a dramatic decrease in energy, a flat mood, difficulty waking, issues with recovering from workouts, becoming preoccupied with food, slowed digestion and decreased body temperature.
- He talks about his experience here https://www.youtube.com/watch?v=NfwotBjTb7M&list=PL8s0MvL9T_Df4xBIyFBlMj5-RvwMqkvGc
- Crash dieting typically creates a yo-yo effect. Being very restrictive, not being able to sustain the strict diet and regaining all the weight only to begin another crash diet to shed the regained weight. This dieting pattern can lead to long term negative effects on health and the metabolism.
- Restrictive eating or crash dieting can cause a large rebound after the dieting phase, but also during the day to day. Being restrictive throughout the day can lead to night binges due to not being satiated throughout the day. Sustainability is essential when considering weight loss goals in both short and long term.
- Do not over complicate weight loss and fitness goals. The fundamentals will take you far!
- Meal plans are not sustainable. An individual needs to learn from and be empowered by their coach, not dependent on the coach.
[13:30] The link between food, body image, “your why” and depression and anxiety.
[18:00] Alex discusses what ignited his passion for nutrition (seeing the impact on children) and trying various diets himself.
[26:00] food allergies and sensitivities. Eating the same foods can be beneficial for compliance, however histamines can build up in the body creating food allergies. Variety of foods can also play an important role in overall health (micronutrients) and when staying compliant to plan after a few weeks.
[36:00] strategies for long term, sustained weight loss. Being flexible, inclusive of foods, focusing on whole nutritious foods and setting up a structure that allows you to lean towards your preferences.
Welcome to the Higher Health Podcast! Joseph and Lauren dive in and get raw on their transition from extreme dieting to obtaining Higher Health and what that means to them. Both Joseph and Lauren are high level physique competitors and discuss how their view of health and fitness has evolved since embarking on their fitness journeys. Join them in finding sustainability, balance and overall higher health.
- Health is more than a physical appearance
- It's ok for your beliefs to change as your fail and learn new things yourself
- Talk about what you want to talk about. Be disruptive
- Everyone's journey will be different. The important part is to understand your own