INTERMITTENT
FASTING
WHAT IS
INTERMITTENT FASTING?
Intermittent fasting is a term used to describe an eating plan that cycles
between extended periods of fasting (not eating) and short periods of
feasting (eating). Sometimes planned and other times at random.
Intermittent fasting is not a diet but more of an eating pattern. It can be adapted to any
diet or nutritional plan. There are many ways to adapt intermittent fasting and we will
take a deeper dive into these approaches below.
Humans have been fasting throughout evolution. Sometimes we fasted because food
was not easily available and other times as part of religious practice or culture. Then we
would feast as part of celebration or to break a fast. When you think about it, our huntergatherer ancestors didn’t have supermarkets, refrigerators or food available year-round.
Sometimes they wouldn’t be able to find anything to eat, and as a result our bodies have
evolved to function without food for extended periods of time using ketones as energy
broken down from body fat.
Based on our evolution, intermittent fasting should be considered the norm rather than
the exception. It seems in our history it was more natural than eating 5 – 6 meals a day
consistently over the wider part of the day.
WHAT ARE THE BENEFITS OF INTERMITTENT FASTING?
Fasting and fasting create several benefits at a cellular and molecular level. In
fact, it can change gene expression and profoundly improve the way you look,
feel and perform. Many studies are supporting positive benefits for brain and
physique enhancement. It may even help you live longer. Here are a few areas
where studies have shown benefits…
WEIGHT LOSS
Intermittent fasting is commonly used as a method for enhancing weight loss or
stimulating weight loss that has stalled. It stands to reason that if you fast for an
extended period you are going to eat fewer calories when you finally feast. This
often leads to the use of stored body fat (ketones) as fuel.
However, if you consistently underfeed your body with restricted calories in a
non-fasting way, you may find fat loss stalls. Therefore, the practice of fasting
and fasting 3-4 times per week can be more effective than 5-6 times per week
especially for women.
Fasting followed by fasting also increases the release of Norepinephrine
(Noradrenaline). This catecholamine promotes fat burning for energy. As a result,
IF may increase your metabolic rate by 3.6-14%.
During the fasting period your body shifts into a temporary state of ketosis.
This natural survival mechanism allows your body to perform competently in the
absence of carbohydrates or other calories by burning fat as fuel. This process
can be further enhanced by consuming exogenous (external) ketones.
A meta-analysis from 2014, showed that IF may boost weight loss by 3-8% over
3-24 weeks. In this review, they found that participants lost 4–7% of their belly fat.
This is exciting because belly fat is not only where most people want to burn fat
but is also the most metabolically damaging fat.
HUMAN GROWTH HORMONE (HGH)
Studies have documented a 500% increase in growth hormone with IF. This
increase may assist with fat loss, muscle building and recovery. The HGH increase
came after the fasting period providing the first mealcontained significant
amounts of essential amino acids from protein.
INSULIN
Insulin sensitivity is improved by 37% with the practice of IF. This means you can
utilise carbohydrates more efficiently and reduce carbs storing as fat. You may
experience more energy and less fatigue. IF can also reduce insulin resistance,
lowering blood sugar by 3-6% and fasting insulin levels by 20-31%.
GENE EXPRESSION
There are positive changes in the function of genes related to longevity and
protection against disease. Although this is more likely to be seen with extended
fasts rather than 16:8 intermittent ones.
CELLULAR REPAIR
When fasted, your cells go into overdrive repair processes. One study showed
that IF caused less muscle loss and more muscle repair than standard continuous
calorie restriction. Also, autophagy (the process where cells digest and remove old
and dysfunctional proteins that build up inside them) is increased by 17-21%.
INFLAMMATION
IF studies have also shown reductions in inflammation, a key driver of many chronic
diseases including diabetes and obesity.
BRAIN HEALTH
IF increases a hormone called BDNF (Brain Derived Neurotrophic Factor). This may
help with the growth of new brain cells and nerves. It may also enhance learning
ability, reduce brain fog, improve focus, alertness and protect against Alzheimer’s,
Parkinson’s and Dementia. This benefit comes from circulating ketones. Therefore
the use of exogenous ketones may help.
ANTI-AGING
IF can extend lifespan in rats. Studies showed that fasted rats live as much as
36-83% longer. Human studies are still required. However, in blue zones (areas
where the population regularly live to over 100 years of age) it is common for the
communities to practice forms of IF or calorie restriction.
IS IF SAFE AND ARE THERE ANY SIDE EFFECTS?
IF has an outstanding safety profile. Provided you are healthy and stay well
hydrated, there is nothing dangerous about not eating for short periods of time.
We will provide you with a strategy below to get the most out of fasting and
fasting.
Hunger is the main side effect of IF during the fasting period. You may also feel
weak and have brain fog. This is only temporary as your brain and body may not
be used to using ketones efficiently. You can overcome most of these issues by
using exogenous ketones to become keto adapted faster.
IT’S ALSO WORTH MENTIONING THAT SOME STUDIES
SUGGEST WOMEN DON’T DO AS WELL ON EXTENDED FASTS.
For women, we would recommend the 16/8 approach two to three
times a week (this means fasting for 16 hours and then fasting
for 8 hours in the day). There is a suggested evolutionary reason
women don’t respond as well as men to IF. Women were generally the
caregivers. They stayed at camp/home and looked after the children
and elderly. Camp was where the food was stored so women would
have had access to more food than the men who may have been on
hunts for extended periods of time.
THE 16/8 METHOD
This method involves skipping breakfast and your mid-morning snack and
restricting your daily eating period to 8 hours. For example, stop eating at
8pm Monday and start eating again at 12pm on Tuesday. Or stop eating at 7pm
Tuesday and start eating again at 11am on Wednesday.
This method should help you lose weight, providing you don’t compensate by
fasting on considerably more during the 8-hour window or extend the periods of
fasting for too long.
We have found the 16/8 method to be the simplest, most sustainable and easiest
to stick to while getting some outstanding results. This is the method we will
discuss in more detail below and provide you with a strategy to maximise results.
DAILY INTERMITTENT Fasting
Fasting
Midnight
5am
9am
11am
12pm
3pm
6pm
8pm
9pm
Midnight
FASTING
Sun
Mon
SLEEPING + FASTING
Tues
Wed
Thurs
Fri
Sat
STEPS TO CONDUCTING THE PERFECT 16/8
INTERMITTENT Fasting PLAN
STEP 1
Eat your last meal at 7 or 8pm. Your daily training time will
dictate the serving size and timing of this meal. Try to eat your
last meal at least 2 hours before bed, preferably 3 hours.
The goal here is to fill up on lots of fibrous vegetables, protein
and a moderate amount of carbohydrates or fats. This will help
keep your blood sugar levels stable and allow your body to
reach a state of ketosis faster.
STEP 2
Upon rising consume the below products:
1 serve of exogenous ketones
1 serve of coffee or thermogenic
1 pinch of pink salt
STEP 3
Cardio – Head out and do your cardio. You can do HIIT (HighIntensity Interval Training) or LISS (Low-Intensity Steady
State). Studies suggest HIIT may be more effective for fat
loss and muscle preservation. However, any movement is
beneficial in the morning and exposure to sunlight will support
your circadian rhythms.
STEP 4
After exercise consume adequate amounts of essential
amino acids, magnesium, ashwagandha.
To help support recovery and boost growth hormones.
STEP 5
Break the fast – Normally this would be breakfast. However,
it will be at either 11am or 12pm depending upon the time
of your last meal the night before. This meal may contain
a balance of Protein, Carbohydrates and Fats. With the
calories (not the grams) split between Protein (30%),
Carbohydrates (30%) and Fats (40%).
FREQUENTLY ASKED QUESTIONS
CAN I DRINK LIQUIDS DURING IF?
Yes. If you’re fasting for weight manegement you can drink water, black coffee, tea
and essential amino acids. Do not add sugar or milk to your tea or coffee. However,
you can add butter or MCT oil (Medium Chain Triglycerides). Keep in mind if you
are using a thermogenic it contains caffeine and shouldn’t be consumed around the
same time as coffee. Also, don’t consume stimulants late in the afternoon or evening
if you are sensitive to them.
DO I HAVE TO EAT A SET NUMBER OF MEALS PER DAY?
No. There is no set structure for the meal frequency on intermittent fasting days. We
find that 3 meals work best in the allocated fasting window. Try to keep the fasting
window the same each day, as your body will usually get hungry when you are used to
eating. It’s also beneficial for creating a routine and compliance.
ISN’T SKIPPING BREAKFAST UNHEALTHY?
No, it’s not. Providing you make sure to eat healthy food for the rest of the day. Also,
you are only fasting (missing 1 to 2 meals) two or three times a week.
WILL IF SLOW MY METABOLISM?
No. Most studies show that short-term fasts actually boost your metabolism.
However, longer fasts (2-3 days or more) and chronic calorie restriction may suppress
your metabolism. Also, ketone supplements provides your basal (resting) metabolic
rate with a boost and thermogenics will help raise your core temperature so you are
burning more fat for fuel.
CAN I WORKOUT WHILE DOING IF?
Yes, fasted workouts are fine. In the beginning we suggest you fast on days where you
are doing cardio only and not intense heavy weights.
As you become more advanced and your body adapts you may wish to implement the
16/8 approach more often which may mean you are fasting on intense weight training
days.
When this is the case we would strongly suggest that you use Essential Amino Acids
during your workout to prevent muscle damage and promote greater fat loss.
WILL IF CAUSE MUSCLE LOSS?
All forms of calorie restriction can cause muscle loss. However, using EAAs and
ketones before, during and after exercise should significantly reduce muscle loss and
may even increase lean muscle gain.
CAN I STILL DO IF WHEN I AM A SHIFT WORKER?
Yes. You will just need to move the feeding window to correspond with your wake/
sleep cycle. Make your last meal 2-3 hours before your planned sleep time and have
your first meal 16 hours later. Be sure to use Magnesium and Ashwagandha before
bed for the best quality sleep you will ever have.
SUMMARY
IF has many profound benefits for health and wellbeing. It may also support
fat loss and muscle recovery if done correctly with the right supplement
protocol. However, IF is not for everyone. Please make sure if you wish to
attempt IF you start with the 16/8 method and follow the steps outlined
above. This strategy is likely to provide you with the greatest benefits.
In time, you may even come to enjoy IF like we have as it gives your digestive
system a rest and simplifies life with a smaller period of fasting. We have
even found anecdotally that many people suggest their digestive systems
have improved because of IF.
Macronutrients and overall calorie intake should be cycled if fat loss is the
primary goal. Generally, carbohydrates and total calorie intake is highest on
training days. On non-training days carbohydrates are lower and fat is higher.
Aim to keep protein high on all days (30–40% of overall calories).
You may not enjoy IF your first time. It took us all several days to find our
groove and perfect the protocol above. Hopefully, with our wisdom and
previous experience, you will reap the many rewards of IF.
Disclaimer: This article is merely a guide and is in no way intended as a recommendation or a treatment
protocol for any health conditions or diseases. You should always consult with a qualified health care
provider before changing your supplement, training or nutritional strategy. Supplementation should not
be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under
the age of 15 unless advised by your qualified health care provider.
SUMMARY
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