Intermittent Fasting. Anti-Jet-Lag Diet. Science or Fiction? Military Medicine, US to Korea - 7.5x less jet lag Korea to US - 16.
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1 Intermittent Fasting Science or Fiction? JOHN BERARDI, PHD, CSCS Anti-Jet-Lag Diet Dr Charles Ehret Argonne National Laboratory Day 1 Feast Day 2 Fast Day 3 Feast Day 4 Fast Day Travel Breakfast protein protein protein * Military Medicine, 22 (188 US National Guardsmen) Lunch protein protein Normal meal US to Korea - 7.x less jet lag Korea to US x less jet lag Dinner carb carb Normal meal *normal breakfast time but in new time zone
2 Day Of Travel Arrival Anti-Jet-Lag Fast Dr Clifford Saper Beth Israel Medical Center Breakfast Normal Eat soon after landing, as close to local meal time as possible. Lunch Normal Normal Dinner Fast before and especially during the flight - but drink lots of Normal *fasting should last at least 14 hours but can last as much as 24 hours Day 1 Day 2 Condition Low Day 3 Day 4 Condition Low Day Day 6 Condition Low Day 7 Off Low JB s Travel Diet (unpublished) Breakfast Lunch (post ex) *might have a snack in here somewhere Dinner *if traveling, extend fast to about 2-24 hours and eat upon arrival
3 Low blood sugar cortisol Low Muscle loss performance STOP! (what ever happened to eating every 3 hours?) The First Fast Irritability Nutrient Deficiency Fatigue Road Rage Day Before Fasting Fasting Day Breakfast Lunch Dinner Snack at 1PM Normal Normal Normal Protein and veggies ml 1ml w/greens cup of green tea g BCAA caps or powder 1ml w/greens cup of green tea g BCAA caps or powder 1ml w/greens cup of green tea g BCAA caps or powder Protein and veggies ml Hunger am 1am
4 Hunger Key Lessons Hunger is not an emergency Physical isn t psychological hunger Eating is a privilege Eating is a responsibility Food marketing is powerful 2 1am 1am The Research Reduced Benefits 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
5 Increased Benefits 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) Improved Benefits 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?
6 Popular IF Programs Alternate Day (ADF) 36h fast, 12h feed - every day (eat every other day) Eat Stop Eat full day fast - 1-2x days per week (fast Sunday or Wednesday and Sunday) Warrior Diet 2h fast, 4h feed - every day (eat at night, after workout, every day)
7 Leangains 16h fast, 8h feed - every day (fast until lunch every day) Meal Skipping skip breakfast/dinner - random (sometimes skip a meal) I d NEVER try this stupid fasting crap! 1am 1am 1am Calories 1am 1am 1am Calories 1am 1am 1am Calories 1am 1am 1am Calories
8 My Goals My 6 Months of Fasting Try something new and different Lose 2 lb. of body weight Lost mostly body fat Support my training Feel good while dieting Stay healthy through the process
9 Nate s 6 Months of Fasting Goals gain 2 lb. in 4 weeks lose 2 lb. in days gain 2 lb. in 1 day Day 1 Calorie and Carbs Day 2 Calorie and Carbs Day 3 Condition Moderate Calorie Day 4 Calorie and Carbs Day Calorie and Carbs Day 6 Condition Moderate Calorie Day 7 OFF Full Day Fasting 3 Large Peri-Workout Nutrition 3 Large Peri-Workout Nutrition 3 Moderate 3 Large Peri-Workout Nutrition 3 Large Peri-Workout Nutrition 3 Moderate Green Tea, Water, Greens, BCAA
10 Summary Fasting is an option (So, too, is frequent feeding) Before 17 lb. After 19 lb. Who it might be for: history of monitoring s/food experienced exerciser single or have no children extremely supportive partner flexible job and lifestyle low lifestyle stress want athletic look, not to be huge Who it s maybe not for: new to diet and exercise married and have children have performance oriented job have client facing job compete in elite sport/athletics excessive lifestyle stressors
11 Special note: Men vs. Women 42 The end. precisionnutrition.com
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