The female body is magnificent and complex, which is why the fasting protocol should occasionally be adapted to their needs. It’s important to understand that your hormones change throughout your menstrual cycle, and so should your diet and training.
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Here's a quick overview for those of you looking to maximise your performance whilst fasting:
1. Depends on your level of performance, but 8-10 hours fasting is suggested. Here's a quick overview for anyone looking to MAXIMISE their lean-gains whilst fasting:
1. Aim for 8-10 hours of sleep. You can train while fasted, but as we mentioned, you must allow your body the time it needs to adapt. The adaptation phase usually takes around two weeks, during which time you’ll possibly feel a little less “able”.
Food is thermogenic and therefore you’re likely to feel colder during your fasting hours. We recommend drinking plenty of hot beverages and even adding some warm water with lemon into the mix along with a few extra layers, especially during the colder months.
Tea, coffee, sparkling and still water are all great options whilst fasting. However, some in the health and wellness industry do consume other options like BCAAs, pre-workout shakes and other supplements.
Depending on your time preference, social commitments, ability, wants, and needs there are numerous fasting protocols to choose from. However, no matter which protocol you choose, there are 5 golden rules you should always follow: 1. Never break your fast with sugar or high-GI foods 2. Always plan your fast 3. Always plan your pre- and post-fasting meal 4. Always drink water 5. Never put yourself in danger Let's delve a little deeper into these rules. 1. Never break your fast with sugar or high-GI foods We’ve already discussed the role of insulin in energy storage. Breaking your fast with High-GI foods elicits a sharp insulin response, and should be avoided at all costs. 2. Always plan your fast As your experience with fasting grows and you begin to develop your intuitiveness, you’ll soon be able to fast with less preparation, but until then, planning your fasting days is key to success. That is, planning how you will go into, and come out of, a fast, and when the fast will take place. Scheduling your fasting days ahead of time will also allow you to prepare around your social calendar and commitments, thus increasing your chances of success. Females might wish to plan a fast around their menstrual cycle (more on this later). 3. Always plan your pre- and post-fasting meal What you eat before and after your fast is essential, not only to your long-term success but the enjoyment of the process and results. One of the main reasons that diets fail is because of the lack of delicious, satiating meals which decreases people’s motivation and satisfaction. Adding extra fibre and protein to your pre-fast meal and having your post-fast meal planned and/or easily available for when you’re finished is a great way to motivate you through your fasting window. 4. Always drink water First, many people misinterpret hunger for thirst, so drinking more water than you usually would can help you feel full during your fast and at least eliminate the ‘thirst confused for hunger’ element. Drinking water throughout your fasting window is also important to prevent dehydration, since we get a lot of our water from the foods we eat (especially veggies). 5. Never put yourself in danger This may seem simple, but many people will put themselves in serious danger while chasing certain fasting goals, especially if they don’t build-up their tolerance to fasting. If your fast makes you feel sick or faint, break your fast following the guidelines above and start again tomorrow. Remember, even a few hours of fasting are great for your digestive system, so take the win. Your tolerance and ability to go longer without food will increase, but too much stress and worry will only increase your cortisol levels (the stress hormone), which also blunts the fat loss process and can damage your health in the long-term. Finally, some people simply should not fast. Skipping meals can be dangerous for people with certain conditions, such as those with a history of eating disorders, anxiety around food, or diabetes. People who take medications for blood pressure or heart disease also may be more prone to electrolyte abnormalities from fasting. If you'd like to learn more about fasting, which type of fasting method is best for you and how to fast correctly, check out The Fasting Playbook for more. Our gut is often called our ‘second brain’, and so if fasting can help this second brain heal, imagine what it can do to your actual brain, too! Some studies have indicated that intermittent fasting could improve cognitive function, by regulating inflammatory markers caused by internal (food) and external (work, workouts) stress. Ketones, which are produced during longer fasts and while following a low-carb, high-fat diet, have been shown to play a neuro-protective role by improving metabolic efficiency, supplying more energy, and providing energy at a faster rate to both your brain and body. One study even showed that fasting can protect against cell damage and death, which supports longevity through a healthier ageing process. One thing we know for certain is that fasting does increase the production of brain-derived neurotrophic factor (BDNF), a protein that increases the resistance of neurons in the brain to dysfunction and degeneration, again aiding longevity and healthy ageing. Try fasting for around 12-14 hour per day for the next 4-weeks and combine this with a reduced sugar and carbohydrate intake, you'll quickly notice the difference. If you'd like to learn more about fasting, which type of fasting method is best for you and how to fast correctly, check out The Fasting Playbook for more. Yes, responsible fasting in the form of skipping a meal or a day of eating entirely is going to minimise your overall energy intake and help you lose weight, but how does it help you lose fat? Once your body is depleted of glucose, glucagon will increase, promoting the release of both stored fat and glucose. Glucose will be used-up first as it’s easy to breakdown, then fat, which is why it's importantly to be consistent with your fasting, and aiming for a daily fast of around 14-16 hours. A study from 2014 found that when compared to a low-calorie diet (the usual dieting strategy) fasting showed a larger reduction in waist circumference. Please understand that there’s a difference between fat-loss and weight-loss. Weight-loss is a combination of fluid, fat mass, and lean mass, whereas fat-loss refers only to loss of fat mass. Here are some suggestions for those of you looking to maximise your fat-loss results: 1. Maximise your sleep on your fasting days. Aim for 7-9 hours. 2. 50% of your workouts should be during or at the end of your fasted window. 3. Vary your training styles as much as possible, i.e. weights, cardio, HIIT, Pilates, yoga. 4. Break your fast with protein, vegetables, and some healthy fats (think quiche, omelette, fish and salad or green vegetables). 5. Keep the majority of your carbs (rice, sweet potato etc.) to a minimum, and for your non ‘breaking the fast’ meals. If you'd like to learn more about fasting, which type of fasting method is best for you and how to fast correctly, check out The Fasting Playbook for more. In life, longevity is the name of the game, and fasting can help you stay healthier for longer. During the later stages of a fast, our body releases a higher amount of human growth hormone compared to when in a fed state.
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