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I hate eating every two hours and I encounter so many people that do as well it’s boring it’s lame you have to devote your entire life to living out of Tupperware you almost become a prisoner to your own physique you’re prisoner to what you want to accomplish with your body now I did this video because I want to talk a little bit about something that I do from time to time and that’s intermittent fasting I’ve been getting an overwhelming amount of emails and messages asking you to do a video on intermittent fasting so here we are I’m going to dive into two different kinds of intermittent fasting that you can do and they’re geared towards specific types of people so you may not have to just completely abide by one general rule of intermittent fasting you may be able to apply a couple of different ones now the thing is is we’ve all come from the school of thought that we need to eat every two hours the reasoning behind it that thought process is that we want to keep those glucose levels higher if we want to keep the amino acid levels and the nitrogen balance higher so that we don’t catabolized that we don’t break down muscle tissue so we’re always eating well the thing is just like everything in science we are always evolving we’re always learning things and we’re starting to learn over the course of the last five or six years that that two-hour window that we have to eat at may not be the end-all be-all so hope this video teaches you some good little tricks so I’m going to dive right into the benefits of intermittent fasting before I get in to the two different kinds okay so the general idea behind their mittens ass thing or at least what people think the general idea is is that by reducing your calorie intake by reducing those glucose levels by reducing the glycogen stores in your muscles you’re allowing your body to start tapping into fat stores a little bit more efficiently well that does make sense but it only makes sense for a short amount of time you see your body isn’t just magically going to start breaking down fat tissue a lot of times your body’s going to want to start breaking down muscle tissue and protein into basically what’s called gluconeogenesis which is a fancy way of saying protein break down into sugar so it’s not magical it’s not like you just stop eating your body starts burning fat otherwise there’d be a lot of people walking around better ripped because a lot of us simply don’t eat basically the benefit of intermittent fasting more so comes from the secretion of human growth hormone now I want to focus this video mostly on that HGH secretion because that is such a big component of intermittent fasting now there are a multitude of different reasons why intermittent fasting is great and why it’s great to do from time to time but human growth hormone really seems to be the main one that applies to those that are trying to get in the best possible shape or at least live a nice healthy lifestyle so here we go so let me tell you a little bit about human growth hormone how it works so human growth hormone is secreted by the pituitary gland the pituitary gland is a gland up in the brain that controls a lot of these master functions in the body especially when it has to do with recovery or has to do with cell growth or cell regeneration or muscle growth you see when you were an adolescent when you were going through puberty when you are hitting the gym when you were in high school middle school remember how you could put on muscle like crazy and you’d recover you wouldn’t get that sore and you’d bounce up the next morning ready to go well a lot of that had to do with the fact that you had higher levels of growth hormone being secreted by the pituitary it was triggering those bones to grow it was triggering the muscle to grow it was doing everything you wanted it to do well those levels start to decline as we age naturally so if we have higher levels of human growth hormone it’s only natural that we would have higher levels of lean body mass and lower levels of body fat in fact they’ve been clinically associated with each other so I want to explain how intermittent fasting can help with your growth hormone levels because hormones vary with their secretion throughout the day we’re not always at this constant pedal-to-the-metal with all of our hormones our bodies are really good that biological clock that is basically inherent is always working it’s always changing things and those growth hormone levels are not always constantly high they surge they spike but if we learn how to eat to manipulate that we can really allow ourselves a lot more in the way of progress so basically our growth hormone levels are at their highest first thing in the morning the reason they’re at their highest first thing in the morning because we’ve been fasting we haven’t been flooding our body with food we haven’t been flooding our body with glucose so our body starts saying okay well let’s secrete some human growth hormone just start preserving body weight so what happens is you get that nice little surge of it but then you wake up in the morning generally have breakfast and we shut down that mechanism because as soon as we eat the growth hormone levels start to drop so you can see where I’m going with this if we start fasting we can extend the life of that growth hormone secretion which allows us to build a little bit more muscle and keep a little bit leaner the only caveat is the calorie intake is not there to support the healthy muscle growth so we have the time our meals according that’s where we get into the two different kinds of intermittent fasting that I want to talk for two different sets of people the first one is called a full day fast and basically what that is you’re going to pick one day out of the week that you’re going too fast for the entire day like 24 hours you’re going to get up you’re not going to eat you’re going to drink water you’re going to go to bed hungry probably but the thing is this has a lot of positive effects in the way of cellular inflammation it gives your digestive system a break now it may not be for those that are trying to build copious amounts of muscle but it’s really good for those that are trying to stimulate recovery trying to keep their bodies healthy trying to get their digestive systems a break and basically allowing the body to just relax because digestion takes a lot of energy but the other benefit out of this is you get that full additional 24 hour period where you’ve got an extra amount of growth hormone secretion so this is great if you’re not carrying a large amount of muscle mass but you’re trying to stay ripped you’re trying to stay lean or you’re trying to achieve a little bit of weight loss this is the perfect plan for you it’s good for someone that is already an athlete because the thing is is we have caloric needs especially as athletes so you don’t want to constantly be fasting every single day so pick one day out of the week that works really well for you and try a full day fast just keep the water intake high and make sure you’re still working out as normal now the other method is called a daily fast and this is probably the one that you’ve heard of more likely this is where you fast for like 16 to 18 hours and then you basically binge for like six or eight now when I say binge I don’t mean you’re eating cookies and crackers you’re trying to eat the right kind of foods but this is something that you do every day now you still get the benefits of the elevated human growth hormone levels but not to the extent that you would get with a full day fast once a week this daily fast allows you to capitalize more so on insulin levels so basically what you’re doing is reducing your caloric intake pretty much nothing for 16 hour period of time then you’re likely going to want to go to the gym at the end of your fasting period then you’re going to break your fast with your post-workout meal and eat for a few hours so what you’re doing is you’re capitalizing a little bit on the elevated growth hormone levels but you’re also capitalizing on a high level of insulin sensitivity which means when you do eat your body is going to latch on to what you’re eating and it’s going to absorb it it’s going to likely allow you to recover a little bit better now additionally with a daily fast it allows you to stay a little bit more focus throughout the day this kind of program is great for business people it’s great for people that have busy lives that don’t want to focus on eating every two hours so it’s something that you can do every single day never really have to worry about eating those meals and it allows you to really get that focus your body gets very focused your mind gets very focused and you can usually get a lot more work done in this kind of mode however if you’re trying to get super super ripped it’s probably not going to happen with this method simply because the rebound effect when you do start eating is pretty intense and a lot of times keeps you from getting super super lean but guys and gals at the end of the day I had to be honest with you intermittent fasting is great because of the adherence to the diet people find that when they go through an intermittent fasting program they get results because they can adhere to the program better the meal prep is a lot easier because you’re not having to pack meals all day it’s just flat-out easier to stick to the program because you’re not constantly worrying about food but when it gets down to the wire and you’re trying to get that last couple percent off it’s definitely not going to be the best way to go so there you have it if you’re looking for a way that you can maintain muscle keep those growth hormone levels high and still be able to enjoy your life a little bit which is really the ultimate balance then checking into one of these intermittent fasting methods might be the best way for you so as always keep it locked in here on this channel and I will see you in the next video let me know in the comments section below if you have any questions regarding intermittent fasting see you soon
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Previously it was touted to eat every 2 hours if you are bodybuilding, with some even waking up in the middle of the night to eat. The thought was that if you did not eat your body would begin to break down your muscles, which is the last thing we want.
Now you have likely heard about intermittent fasting and how without this approach you will not be maximizing your fitness potential. So which strategy is correct, or are different approaches better for different goals?
What is IF?
The idea is to go without food for a period of time so that you deplete your immediate energy sources, ie your blood glucose and liver glycogen stores, so your body is forced into fat-burning mode.
The main benefit that those of us trying to keep muscle and lose fat are concerned with is the increase in Human Growth Hormone (HGH).
HGH is made in the pituitary gland and plays a role in the our development as we grow as children, but also plays a key role in bone strength and lean body mass. Higher HGH levels are associated with higher lean muscle mass – thus more muscle and less fat.
HGH was used as a performance enhancing drug, but in a supplement form was found to lead to increased blood sugar, pre-diabetes, increase in blood pressure and possible increased cancer and heart health risks. This makes sense as our bodies naturally have hormones vary in level throughout the day, so an increased level of hormones throughout the day to that degree is not healthy. IF is the natural way to increase HGH levels.
HGH peaks in adolescence and then steadily decreases with age. Eating suppresses the release of HGH.
HGH secretion is found when we first wake up in the morning after our night fast, and if we continue to fast, secretion continues throughout the day until we begin to eat again.
In essence, HGH signals our bodies to burn fat when we are in a state of caloric deficit. So IF done correctly can encourage our bodies to hold onto their muscle and get rid of fat!
So how can you use this to your advantage, and who should stay away from IF? First we must understand the two different IF approaches and who they are for.
Two approaches: Full Day Fast or Daily Fast
Full Day Fast
What is it? Take one full day off of eating every week.
Purpose? Recovery from injuries over the week and keep weight low or lose weight.
Benefits: Higher growth hormone levels, decreased inflammation, detoxification, lower caloric intake.
For Whom? Endurance athletes, weight class athletes, everyday people who want to reap the health and weight loss benefits.
Who Should Avoid Full Day Fasts? Those who are trying to put weight on, bodybuilders
What is it? Daily fasting window, often around 16 hours, followed by an 8-hour eating window.
Purpose? Increases mental focus/concentration and focus at the gym, strength gains
Benefits: Quicker reaction times, increased focus. Can benefit those doing weight training and work sessions. Get things done more efficiently.
For Whom? Athletes who could benefit from increased focus, business people who could use increased energy and focus, people traveling or who have busy schedules – reduces how often you have to think about and eat food.
If you are a bodybuilder or professional athlete, you will want to be careful when performing IF. Full day IF creates a caloric deficit and is a good idea to avoid if you are trying to put on weight or have a high caloric need.
When trying to get a lean, ripped look, daily IF can benefit you. You will find increased focus at the gym, and your body will use the increase in HGH to burn stubborn body fat stores, such as around your midsection.
Daily IF – best to skip breakfast and workout before eating to capitalize on the increased concentration at the gym. Best to eat shortly after workout to provide muscles with protein to heal.
You can pair IF with BCAA supplementation when working out to provide your muscles with the tools to repair. Take about 5 g of BCAAs before, during and after practice.
Endurance athletes should not compete during a fasting period as they need immediate energy stores available, not just the slow energy provided from fat.
1. Intermittent Fasting for Athletes: The Why and How
2. Fasting and Growth Hormone Physiology /