May 07, 2015
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Michael Lara, MD and associates do NOT have any Michael Lara, MD and associates do NOT have any financial affiliations with any of the products financial affiliations with any of the products mentioned in this webinar. mentioned in this webinar.
The Promise of The Promise of Intermittent Fasting: Intermittent Fasting: Case Study Case Study
Married, mother of 3 childrenMarried, mother of 3 children
Struggled with weight gain most of her lifeStruggled with weight gain most of her life
Diets failedDiets failed
FatigueFatigue
Exercise failedExercise failed
Flare-ups of rosacea and irritable bowel Flare-ups of rosacea and irritable bowel syndromesyndrome
December 2010December 2010 May 2013May 2013
How C.M. Transformed How C.M. Transformed Herself Herself
Intermittent fastingIntermittent fasting
Key nutrients Key nutrients
Strategically-timed exercise Strategically-timed exercise
What Is Intermittent What Is Intermittent Fasting?Fasting?
Intermittent fasting (IF) is a pattern of eating Intermittent fasting (IF) is a pattern of eating that alternates between pre-determined and that alternates between pre-determined and strategically-timed periods of fasting and non-strategically-timed periods of fasting and non-fastingfasting
Alternative to continuous caloric restriction or Alternative to continuous caloric restriction or other diets based on nutrient compositionother diets based on nutrient composition
Focus is on Focus is on whenwhen to eat; not on to eat; not on what what to eatto eat
Timing of meals optimizes how our bodies were Timing of meals optimizes how our bodies were evolved to metabolize nutrientsevolved to metabolize nutrients
Benefits of Intermittent Benefits of Intermittent FastingFasting
ReducedReduced
Blood pressureBlood pressureBlood lipidsBlood lipids
Inflammation Inflammation
IncreasedIncreased
Fat burningFat burningGrowth Growth
HormoneHormoneMetabolic rateMetabolic rate
ImprovedImproved
Appetite Appetite Blood sugarBlood sugar
NeurogenesisNeurogenesis
Variants of IFVariants of IF
Alternate day fasting (36 hour fast/12 hour Alternate day fasting (36 hour fast/12 hour feed)feed)
Meal-skipping (Random)Meal-skipping (Random)
Eat Stop Eat (24 hour fast, 1 or 2 times per Eat Stop Eat (24 hour fast, 1 or 2 times per week)week)
Leangains (16 hour fast/8 hour feed)Leangains (16 hour fast/8 hour feed)
Warrior Diet (20 hour fast/4 hour feed)Warrior Diet (20 hour fast/4 hour feed)
Example of IF ProtocolExample of IF Protocol
Induction Phase: 2 weeksInduction Phase: 2 weeks
Limit meals to one 8-hour window (Noon-8:00 Limit meals to one 8-hour window (Noon-8:00 pm)pm)
Maintenance Phase Maintenance Phase
Limit meals to one 4-hour window (6:00 pm-Limit meals to one 4-hour window (6:00 pm-10:00 pm)10:00 pm)
During fasting, may consume coffee, green tea, During fasting, may consume coffee, green tea, fiber, or branched-chain amino acidsfiber, or branched-chain amino acids
What to eat during a What to eat during a feeding windowfeeding window
De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, De Souza, “Alternatives For Macronutirent Intake and Chronic Disease ”, The American Journal of Clinical The American Journal of Clinical NutritionNutrition, July 2008. , July 2008.
Generally, diets with a Generally, diets with a higher percentage of higher percentage of
macronutrients coming macronutrients coming from protein and fat are from protein and fat are
preferred during periods of preferred during periods of caloric restrictioncaloric restriction
Key Nutrients for IF Key Nutrients for IF
Fiber: 3-5 grams twice dailyFiber: 3-5 grams twice daily
Healthy fatsHealthy fats
Omega-3 fatty acids: 2 grams twice dailyOmega-3 fatty acids: 2 grams twice daily
Medium-chain triglycerides: 15 grams twice Medium-chain triglycerides: 15 grams twice dailydaily
Branched-chain amino acids: 10-15 grams Branched-chain amino acids: 10-15 grams twice dailytwice daily
Healthy Fats Healthy Fats Omega-3 Fatty Acids (Fish Oil): 2 grams twice Omega-3 Fatty Acids (Fish Oil): 2 grams twice dailydaily
Medium-Chain Triglycerides (Coconut Oil): 15 Medium-Chain Triglycerides (Coconut Oil): 15 grams twice daily; preferably at beginning and grams twice daily; preferably at beginning and end of fastend of fast
Healthy fats will accentuate benefits of IF by:Healthy fats will accentuate benefits of IF by:
Inducing production of ketones, used as Inducing production of ketones, used as alternative energy source by brain and musclealternative energy source by brain and muscle
Reducing hungerReducing hunger
Improving mood and cognitionImproving mood and cognition
Branched-Chain Amino Branched-Chain Amino AcidsAcids
Essential amino acids leucine, isoleucine and Essential amino acids leucine, isoleucine and valinevaline
BCAAs maintain muscle mass while dieting BCAAs maintain muscle mass while dieting
BCAAs reduce hunger and balance blood sugarBCAAs reduce hunger and balance blood sugar
Precursors to gluconeogenic glutamine and Precursors to gluconeogenic glutamine and alaninealanine
BCAAs “may cause weight loss through signalling BCAAs “may cause weight loss through signalling mechanisms to brain and adipose tissue” mechanisms to brain and adipose tissue”
Exercise and Weight Exercise and Weight Loss Loss
In long-run exercise alone is not effective for long-term In long-run exercise alone is not effective for long-term weight managementweight management
Increases compensatory eating and reduction in Increases compensatory eating and reduction in daytime activitydaytime activity
Increases stress hormone cortisolIncreases stress hormone cortisol
Likely to lead to repetitive-use injuries Likely to lead to repetitive-use injuries
Exercise during induction phase of IF:Exercise during induction phase of IF:
Leisurely walks of 30-60 minutes/dayLeisurely walks of 30-60 minutes/day
Exercise during maintenance phase of IF:Exercise during maintenance phase of IF:
Daily walks AND resistance-training 2-3 times per weekDaily walks AND resistance-training 2-3 times per week
Role of Resistance-Role of Resistance-TrainingTraining
Preserves muscle mass during periods of Preserves muscle mass during periods of caloric restrictioncaloric restriction
Improvements in lean body mass associated Improvements in lean body mass associated with improved blood glucose with improved blood glucose
Increases Growth Hormone induced by IF Increases Growth Hormone induced by IF
Effects of Resistance-Training v. Effects of Resistance-Training v. Aerobic Training on LBMAerobic Training on LBM
LBM is preserved and RMR is LBM is preserved and RMR is increasedincreased when diet is when diet is
combinedcombined with with resistance-trainingresistance-training
LBM is LBM is lostlost and RMR is and RMR is decreaseddecreased when diet is when diet is
combinedcombined with with aerobic-trainingaerobic-training
Bryner, “Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on Lean Bryner, “Effects of Resistance vs. Aerobic Training Combined with an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate”, Body Mass and Resting Metabolic Rate”, Journal of The Americal College of NutritionJournal of The Americal College of Nutrition, 1999. , 1999.
Strategically-Timed Strategically-Timed ExerciseExercise
Exercising in such a way as to optimize Exercising in such a way as to optimize hormonal and anti-inflammatory effects of hormonal and anti-inflammatory effects of intermittent fastingintermittent fasting
Leisurely walks done during fasting periods to Leisurely walks done during fasting periods to reduce cortisolreduce cortisol
Resistance training done toward the end of the Resistance training done toward the end of the fasting periods to increase growth hormone fasting periods to increase growth hormone and increase glucose sensitivity of muscle and increase glucose sensitivity of muscle tissuetissue
Summary Summary
Intermittent fasting associated with multiple health Intermittent fasting associated with multiple health benefitsbenefits
Blood glucose, growth hormone, fatty acid Blood glucose, growth hormone, fatty acid oxidation oxidation
Health benefits are optimized when intermittent Health benefits are optimized when intermittent fasting combined with:fasting combined with:
Key nutrients (fiber, healthy fats, BCAAs)Key nutrients (fiber, healthy fats, BCAAs)
Strategically-timed exercise (leisurely walks and/or Strategically-timed exercise (leisurely walks and/or resistance training)resistance training)
When diet is wrong When diet is wrong medicine is of no use; medicine is of no use;
When diet is correct When diet is correct medicine is of no medicine is of no need.need.
~Ayurvedic Proverb~Ayurvedic Proverb
Next StepsNext Steps
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