There’s no doubt that most people begin intermittent fasting to help them lose/control their weight, but a recent study has shown there’s a lot more to be gained outside of the obvious weight-loss benefits.
I’m a huge fan of intermittent fasting, as many of you know, and like most who’ve indulge in fasting, I started by skipping breakfast. Then, after a few years and some more research, I realised that as long as I was applying the strategy correctly (eating or not eating), it didn’t matter which meal I skipped.
Recent research done on early time-restricted feeding (eTRF), a type of intermittent fasting where the individuals eat all of their meals before 4 pm, has been shown to improve health markers, even when the energy balance is maintained.
Which suggests that fasting’s benefits aren’t limited to weight loss alone, though certainly, that’s a benefit, too. Individuals in the study lost no weight during the trial, yet saw improvements in their insulin sensitivity and blood pressure, as well as a reduction in oxidative stress (which can cause cancer).
Fasting boats many benefits as you can see, but none more important than its ability to reduce hunger, something dieters struggle with daily. Once your body adapts, hunger is reduced as your blood sugar levels stabilise and your body begins to breakdown body fat for fuel.
You can’t outlive a bad diet, but you can give yourself a head start while trying to make the needed improvements. Any form of intermittent fasting is beneficial, and I recommended starting with a digestive fast, where you give yourself a 12-hour break between dinner and breakfast. But, for those of you who looking for something a little more, then you can simply start eTRF by finishing your last meal before 4 pm each day.
If you’d like to know more about intermittent fasting or how to structure your training and nutrition then make sure to check out my e-book and online coaching services.
Let me know what you think, speak soon.
 Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes
26/8/2019 12:34:39 am
I like the idea of finishing my last meal as early as possible, and have tried the Circadian circle stile on Zero app, but sometimes I still have a hard training session in the evening and often feel drained if I don't eat something to start recovery, seeing that some days I have to train next morning as well. I've been trying to fix it by drink aminos or protein shake but it often reduces fast period to 11-12h.
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JC and The Nutri-Team