Increase your lifespan by 20%

There are lots of diet scams and fads out there today from diet pills to “the 3 minute abs workout” and then there’s diets like The Cabbage Soup Diet where people have reported losing around 10 pounds in 7 days. Crack on with that one if you don’t mind smelling like vegetables!

Now my diet is not so much a diet but a way of eating or not eating I guess. I’ve been playing with IF (intermittent fasting) for about 2 months now. Not eating for long periods of time is what intermittent fasting is all about. It’s also known as ADF (alternate day fasting) in where you don’t eat any food for 24hrs followed by a day of normal eating. The protocol that I follow is a 16hr fast followed by an 8 hour window where I would eat my normal 3 meals a day. This is more manageable for anyone who partakes in fitness classes regularly.

But why? What are my goals? And why does following this behaviour allow me to achieve my goals?

Most of us guys are chasing the ever elusive 6 pack, so bodyweight management is important.

I found out about IF about 2 years ago from semi-professional athletes in the U.S. They were talking about how they practised IF and how they benefited from following such a lifestyle. But I didn’t really take much notice until I stumbled on a website by an up and coming nutritional consultant and personal trainer Martin Berkhan. The website, [LINK "http://www.leangains.com"] is more about sharing information about Martin’s work and IF beliefs. He has many before and after client photos and the results are pretty jaw dropping. Touched up pics you reckon? So you’re thinking Photoshop right? If you’ve ever tried internet dating then you’ve probably wanted to give the company directors of Photoshop a high five in the face... with a chair! Why do people touch up their photos on their dating profiles only to disappoint their date when they meet them in the flesh?

However, there’s more to IF than just revealing your 6 pack. The health benefits that you get from IF are pretty attractive too. In 1945 a study by Carlson and Hoelzel showed that IF increased the lifespan of male rats by 20% and female rats by 15%. The rats fasted for 24 hours, 1 in every 3 days. Other studies on animals have shown enhanced cardiovascular and brain function, a reduction in cardiovascular risk factors including a reduction in blood pressure and increased insulin sensitivity. Insulin resistance is associated with type 2 diabetes.

Human findings using ADF (alternate day fasting) have been very interesting too. A study from the 1960 found that patients improved their weight control using one fast a week, fasting for 24 hours. This in turn allowed them to be more liberal with their diet throughout the rest of the week. This is no way a green light to start smashing back pizzas and beer for the next 6 days after your fast.

[B]Remember, when it comes to diet Rubbish In = Rubbish Out![/B]

The study also showed improvements in LDL (low density lipoprotein) levels in as little as 8 weeks. IF also led to reduced triglycerides in men and increased HDL (high density lipoprotein) in women. LDL is your bad cholesterol and HDL is your good cholesterol.

Going against the grain and popular pre-conceived notions!

Eating 5-6 smaller meals a day in order to keep your metabolism levels up and perform better in an exercise class? Breakfast and obesity?

Each time you eat, your metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.

In 24 hours eating one large meal of 2000 kcals would have the same thermic effect of food as eating 5 meals of 400 kcals. So why do celebs and bodybuilders push eating little and often? Bodybuilders have very low levels of body fat and that influences how we all train as we try to emulate them.

That dirty word again...... Money! The supplement industry benefits greatly from people believing that frequent feedings provide a metabolic advantage, professional bodybuilders are normally sponsored by these companies. People don't have time to eat six cooked meals a day. Instead, they turn to meal replacement powders, shakes and protein bars. The cereal and grain industry benefits by preaching about the virtues of breakfast for weight control, health and fat loss. There's no commercial incentive in telling people that they would do just fine with three squares a day.

Data shows that people who eat breakfast are less likely to be obese. What if this was down to the following.... people who miss breakfast are more likely to pick up a croissant or other processed foods on the way to work? More studies are needed to find out what the relationship between breakfast and obesity is.

My Results? And How has IF made me feel?

This way of eating really works for me, as I finish work late in the evening and eat late at night too. My final meal is usually around 9pm, so 16hrs of fasting would be broken after I have done an exercise class at 12pm. Incidentally this is where the word breakfast comes from, to break the fast.

I ingest some branch chain amino acids before outdoor bootcamps, as working out on an empty stomach would be detrimental to my progress as my body would break down muscle to fuel an intense workout. Then I eat a large healthy meal after my workout at around 1pm.

My mental acuity is consistently high during the fasting period; I run the 0930 BMF fitness classes in a fasted state and feel full of beans. The mornings are usually peoples most productive part of the day. When I feed I appreciate the food that I eat so much more. My bodyweight has not changed yet but since the beginning of the Six Nations Rugby tournament I have abused my body every weekend just as much as the English press have abused their rugby team, although you can’t out train a bad diet I still think I am leaner following IF than when I didn’t fast. When the tournament ends I will give IF the attention it deserves. I’ll post up some before and after pictures after Wales win the Grand Slam until then I’ll be on the ID protocol...Intermittent Drinking!!!

Watch this space.