The physiological effect of intermittent fasting (fasting ...
Intermittent Fasting Anti-Jet-Lag Diet Science or Fiction ... · JOHN BERARDI, PHD, CSCS...
Transcript of Intermittent Fasting Anti-Jet-Lag Diet Science or Fiction ... · JOHN BERARDI, PHD, CSCS...
JOHN BERARDI, PHD, CSCS
Intermittent FastingScience or Fiction? Anti-Jet-Lag Diet
Dr Charles Ehret Argonne National Laboratory
Day 1Feast
Day 3Feast
Breakfast High proteinfeast
High proteinfeast
Lunch High proteinfeast
High proteinfeast
Dinner High carbfeast
High carbfeast
*normal breakfast time but in new time zone
Day 1Feast
Day 2Fast
Day 3Feast
Day 4Fast
Breakfast High proteinfeast
Very lightmeal ornothing
High proteinfeast
Very lightmeal ornothing
Lunch High proteinfeast
Very lightmeal ornothing
High proteinfeast
Very lightmeal ornothing
Dinner High carbfeast
Very lightmeal ornothing
High carbfeast
Very lightmeal ornothing
Day 1Feast
Day 2Fast
Day 3Feast
Day 4Fast
Day 5 Travel
Breakfast High proteinfeast
Very lightmeal ornothing
High proteinfeast
Very lightmeal ornothing
High proteinfeast*
Lunch High proteinfeast
Very lightmeal ornothing
High proteinfeast
Very lightmeal ornothing
Normal meal
Dinner High carbfeast
Very lightmeal ornothing
High carbfeast
Very lightmeal ornothing
Normal meal
Military Medicine, 2002(188 US National Guardsmen)
US to Korea - 7.5x less jet lagKorea to US - 16.2x less jet lag
Anti-Jet-Lag FastDr Clifford Saper
Beth Israel Medical Center
Day Of Travel
Breakfast Normal
Lunch Normal
DinnerFast before and especially
during the flight - but drinklots of water
*fasting should last at least 14 hours but can last as much as 24 hours
Day Of Travel Arrival
Breakfast NormalEat soon after landing, asclose to local meal time as
possible.
Lunch Normal Normal
DinnerFast before and especially
during the flight - but drinklots of water
Normal
JB’s Travel Diet(unpublished)
Day 1Strength
High
Day 3Strength
High
Day 5Strength
High
Breakfast Green tea,water
Green tea,water
Green tea,water
Lunch(post ex)
Highcalorie (P, C)
Highcalorie (P, C)
Highcalorie (P, C)
DinnerHigh
calorie (P, C)
Highcalorie (P, C)
Highcalorie (P, C)
*if traveling, extend fast to about 20-24 hours and eat upon arrival
Day 1Strength
High
Day 2Condition
Low
Day 3Strength
High
Day 4Condition
Low
Day 5Strength
High
Day 6Condition
Low
Breakfast Green tea,water
Green tea,water
Green tea,water
Green tea,water
Green tea,water
Green tea,water
Lunch(post ex)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
DinnerHigh
calorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Day 1Strength
High
Day 2Condition
Low
Day 3Strength
High
Day 4Condition
Low
Day 5Strength
High
Day 6Condition
Low
Day 7Off
Low
Breakfast Green tea,water
Green tea,water
Green tea,water
Green tea,water
Green tea,water
Green tea,water
Green tea,water
Lunch(post ex)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Low calorie(P, F)
DinnerHigh
calorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Highcalorie (P, C)
Low calorie(P, F)
Low calorie(P, F)
*might have a snack in here somewhere
STOP!(what ever happened to eating every 3 hours?)
Muscle loss
Low bloodsugar
High cortisol
Lowperformance
Irritability
NutrientDeficiency
Fatigue
Road Rage
The First Fast
Day Before Fasting
Breakfast Normal
Lunch Normal
Dinner Normal
Snack at 10PM Protein and veggies500ml water
Day Before Fasting Fasting Day
Breakfast Normal1000ml water w/greens
cup of green tea5g BCAA caps or powder
Lunch Normal1000ml water w/greens
cup of green tea5g BCAA caps or powder
Dinner Normal
1000ml water w/greenscup of green tea
5g BCAA caps or powder
Snack at 10PM Protein and veggies500ml water
Protein and veggies500ml water
10pm12am2am4am6am8am10am12pm2pm4pm6pm8pm10pm10pm
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Hunger
Hunger
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Hunger Key LessonsHunger is not an emergencyPhysical isn’t psychological hungerEating is a privilegeEating is a responsibilityFood marketing is powerful
•••••
The Research
BenefitsReduced
blood lipids (triglycerides and LDL)blood pressure (sympathetic/parasympathetic)inflammation (CRP, IL-6, TNF, BDNF, and more)oxidative stress (protein, lipid, and DNA damage)risk of cancer
•••••
BenefitsIncreased
cell turnover and repair (called autophagocytosis)fat burning (fatty acid oxidation later in the fast)growth hormone (later in the fast)metabolic rate (later in the fast via epi/norepi)
••••
BenefitsImproved
appetite control (PPY and ghrelin)blood sugar control (increasing insulin sensitivity)CV function (ischemic injury to the heart)chemotherapy (higher doses more frequently)neurogenesis/plasticity (neurotoxin protection)
•••••
Calorie Restriction? Fasting?
Popular IF Programs Alternate Day (ADF)36h fast, 12h feed - every day
(eat every other day)
Eat Stop Eatfull day fast - 1-2x days per week
(fast Sunday or Wednesday and Sunday)
Warrior Diet20h fast, 4h feed - every day
(eat at night, after workout, every day)
Leangains16h fast, 8h feed - every day
(fast until lunch every day)
Meal Skippingskip breakfast/dinner - random
(sometimes skip a meal)
I’d NEVER try this stupidfasting crap!
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My 6 Months of Fasting
My GoalsTry something new and differentLose 20 lb. of body weightLost mostly body fatSupport my trainingFeel good while “dieting”Stay healthy through the process
••••••
Nate’s 6 Months of Fasting
Goalsgain 20 lb. in 4 weekslose 20 lb. in 5 daysgain 20 lb. in 1 day
•••
Day 1Strength
High Calorieand Carbs
Day 2Strength
High Calorieand Carbs
Day 4Strength
High Calorieand Carbs
Day 5Strength
High Calorieand Carbs
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
Day 1Strength
High Calorieand Carbs
Day 2Strength
High Calorieand Carbs
Day 3Condition
ModerateCalorie
Day 4Strength
High Calorieand Carbs
Day 5Strength
High Calorieand Carbs
Day 6Condition
ModerateCalorie
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 ModerateMeals
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 ModerateMeals
Day 1Strength
High Calorieand Carbs
Day 2Strength
High Calorieand Carbs
Day 3Condition
ModerateCalorie
Day 4Strength
High Calorieand Carbs
Day 5Strength
High Calorieand Carbs
Day 6Condition
ModerateCalorie
Day 7OFF
Full DayFasting
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 ModerateMeals
3 LargeMeals
Peri-WorkoutNutrition
3 LargeMeals
Peri-WorkoutNutrition
3 ModerateMeals
Green Tea,Water,Greens,BCAA
Before170 lb.
After190 lb.
SummaryFasting is an option
(So, too, is frequent feeding)
Who it might be for:history of monitoring calories/foodexperienced exercisersingle or have no childrenextremely supportive partnerflexible job and lifestylelow lifestyle stresswant athletic look, not to be huge
•••••••
Who it’s maybe not for:new to diet and exercisemarried and have childrenhave performance oriented jobhave client facing jobcompete in elite sport/athleticsexcessive lifestyle stressors
••••••