Fasting and Fat Loss

From the feedback I've gotten on my series on Intermittent Fasting, I think this article will be of great interest to anyone looking to use IF'ing as a method for fat loss. I'd like to state that IF'ing is another modality to use to help improve body composition. People can still lose fat, while not IF'ing, I'm merely offering an alternative to the grind of eating 6 meals a day. Anyways, let's see what fasting can offer us in terms of fat loss. Martin Berkhan wrote an excellent review of a review which compared intermittent calorie restriction to calorie restriction in terms of effectiveness for weight loss. A review differs from a study, as it takes information from various studies and bundles it into one review. What the study essentially…
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Insulin and Fasting

Sorry for the wait folks, but I'm back to writing about the benefits of fasting. In this article I will discuss the how fasting affects our insulin levels. I will also discuss the relationship between insulin sensitivity and fasting. Let's start out briefly discussing what insulin is. I'm sure everyone has heard of insulin. Usually you will hear about how it relates to diabetes. Most diabetics either have one of two forms of diabetes: chronically elevated insulin levels due to glucose intolerance (Type II); or the inability to produce insulin from their pancreas (Type I). Both are bad. In order to avoid diabetes, we should have a good amount of insulin sensitivity, this ensures that our insulin can efficiently shuttle our blood glucose in various cells of our body for…
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An Advanced Single-Leg Exercise for the Twisted Mind

I'm once again going to take a break from my IF'ing series. I'll get back to it next week. I want to go over another excellent exercise with you. They're called pistols. There are a couple reasons why these are so difficult. First off, you're on one leg, so you aren't getting any feedback from the non-working leg. The exercise also has a very long range of motion (ROM), which is always more difficult than shortened ROM. Lastly, you're on only one leg, so your base of support is incredibly small. This will effectively train your hip stabilizers. You also need a good amount of hip mobility and strength to keep your non-working leg elevated the entire time. There are plenty of progressions leading up to this. If you are…
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Ramblings on Snacks

I'm going to take a short break from my intermittent fasting series and talk a little bit about another subject that have been on my mind lately: snacks. Snacks are something that I'm really not a fan of, I'll go over the reasons for why I think that is. Snacks are vastly overrated. If you've read my blog, you know that you don't need to eat frequently in order to stave off hunger, control blood sugar, stay out of hypoglycemia, or retain muscle. For the most part, snacks are used to increase feeding frequency. In all honesty, I see no reason to increase feeding frequency, unless you are unable to gain weight. Since I write most frequently on fat loss, you can understand my issues with snacks. One issue I…
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Fasting and The Hypoglycemic State

[caption id="attachment_401" align="alignleft" width="320" caption="This is most likely the result of an altered mental state, not a physiological one"][/caption]I've heard of some people who have been resistant to fasting because they believe they will experience hypoglycemia. Hypoglycemia is a physiological state which occurs when our blood sugar levels drop below normal. In this article we will go over how fasting affects hypoglycemia. Let's begin by discussing how many people are actually afflicted by hypoglycemia. Brad Pilon in his heavily researched book, Eat Stop Eat, talked about how only 5-10% of the the population has actual issues with regulating blood sugar levels. So unless you have some sort of medical disorder, a rapid drop in blood sugar isn't likely to happen. Yet you will see people use this as a reason…
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Fasting and Human Growth Hormone

I want to discuss how fasting effects growth hormone (GH). Increases in GH are one of the reasons that individuals are able to conserve protein while fasting. This is obviously an important event which occurs while fasting, as muscle loss is something that we want to avoid at all costs. Let's see how much our GH increases by due to fasting. Hartman ML, et al discovered that endogenous GH increases by 500% after a 24 hour fast! This is obviously a ridiculous increase in GH. Another anabolic hormone, insulin-like growth factor 1 was shown to be unchanged during a 56 hour fast. I don't know anything about taking exogenous GH, but I don't know if it comes close to increasing by that much. I was unable to gather the information…
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