Here we go, long post tonight. Again I apologize for last night’s laziness. Last week I discussed what I eat, but today, I will get into one of the reasons why. As mentioned, I give myself about an 8 hour eating window everyday (dependent on supplementation this can be 10 hours). Therefore I fast for 14-16 hours everyday, easily. I first started incorporating fasting after reading Brad Pilon’s “Eat, Stop, Eat.” However, his recommendation was one 24 hour fast/week. Tried it, actually enjoyed it and felt great with the fast, but just couldn’t commit to it on a weekly basis. So now, enter the 14-16 hour fast, which for me makes more sense, and is 100x easier (see Jason Ferruggia’s “Renegade Diet”). Quick backstory, I spent 28 days in a survival school in Utah, where their was no food consumption for 5 days while hiking anywhere from 20-30 miles/day. So tacking on an extra 4-6 hours of not eating daily is not THAT bad. Intermittent fasting has been documented throughout history, and for the true science and data behind it, check out Brad Pilon’s book. Or just trust me (yikes). Remember, it’s not for everyone, and you may need to start with 10 hour fasts, and work your way up to the 16 hours. We are attempting to reprogram your body, the same way an addict tries to quit. There may be some discomfort at first, but I am sold on this method of nutrition. Plus, think about this whole paleo thing; cavemen didn’t wake up and just grab leftover mammoth bacon for breakfast. Meals could be few and far between, and eating was not a sure thing every 3-5 hours. Fasting was a way of life. If you do fast, make sure to drink a lot of water (half your body weight in ounces). I usually incorporate a cup of coffee at some point as well.
So why incorporate a fast? I took most of this info from Ferruggia's "Renegade Diet"."
-It helps replenish your body’s enzyme pool, which helps decrease the process of aging, and strengthens your immune system.
-Eating and digesting can be very stressful on the body and internal organs. Spending more time in a fasted state instead of a fed state can help reduce inflammation, which will reduce the risk of sickness and disease, and helps the body burn fat.
-Fasting puts the body into sympathetic nervous system mode. This is flight or fight, so the body is in a heightened state of alertness, focus, and mental clarity. Larger meals (especially those heavy in carbs) flip the switch to parasympathetic mode. Think about how you feel post Thanksgiving.
-Fasting increases the secretion of both growth hormone and insulin like growth factor, both of which lead to a decrease in body fat, an increase in muscle mass and a reduction in the aging process. 16 hours+ without carbs will improve your insulin sensitivity which plays a major factor in losing fat and gaining lean muscle.
-Your liver is stressed and forced to work extra from every chemical or other foreign compound that enters the body through food, lotions, or injections. Fasting allows the liver to detox, therefore allowing it to function better, longer, potentially avoiding fatal diseases.
More to come next week. If you have any questions, ask me during class for more details.
C/F: 10 minutes to find a 20 rep max strict press
C: 3 RFT (6 min cap)
6 Power Clean 205/145
F: 3 RFT (9 min cap)
8 Power Clean 135/95
C) Time permitting (Main Site WOD)
C/F: 12 minute running clock
1 min. Double Unders
1 min. alt 1 arm Dumbell Snatches 50/35
2 min Double Unders
2 min. alt 1 arm Dumbell Snatches 50/35
3 min. Double Unders
3 min. alt 1 arm Dumbell Snatches 50/35
A) Foam Roll Calfs, Hamstrings, and Glutes x 1.5 min each/side