Hey folks, I have an internet connection so I wanted to let you know my interview with Jimmy More of Living La Vida Low Carb will go up May 24th. A huge thank you to Jimmy for the great interview, it was a huge honor to be a guest on one of the best known podcasts around.
Intermittent Fasting This is a pretty solid interview with EC on the topic of IF. Some folks have asked about some of the actual metabolic changes and mechanisms involved with IF, but my site is not allowed over there, so here is a link to the Intermittent Fasting collection I did several years ago. The first piece was published in July of 2005 and lays out the science behind IF, including the potential of increased lifespan, improved nutrient partitioning (calories go to muscle, not fat) and an enhanced neuro-endocrine response to exercise. The second piece expands on the science introduced in the original work and looks at some applications of IF, I believe Kurtis Bowler is featured in this.
After more than 7 years of thinking about and tinkering with IF it seems that it’s at best a good fit for 50% of folks. Any kind of sleep deficit or excessive stress will make IF ineffectual, possibly even detrimental. If you use the search function on this site you can find more commentary on the topic.
Robb,
Just started Intermittent Fasting about 2 weeks ago with the Lean Gains approach. Still eating about 98% Paleo, I just figured that it would be a good way to streamline my intake, as well as optimize nutrient uptake and insulin sensitivity. I am currently using the leangains 16 off 8 on approach I feel like I have had good results. All my lifts are going up (currently doing Wendler 5/3/1) and my energy has been fine. Down 3 lbs but I can see some re composition taking place.
The biggest thing I have noticed is that some of the problems I was having seem to have lessened, namely sleeping quality of sleep. I was also having problems with needing external help to fall asleep (usually diphenyldramine). I am actually feeling tired at the correct times and don’t need any help feeling tired or falling asleep.
I don’t feel like I have a sleep deficit (7 hours a night) but do have moderate stress (2 kids, 1 kid with long term care issues, long commute, long hours). I see where you say that sleep deficit or excessive stress could make it ineffectual or even detrimental. I feel pretty good so far but is there something I am missing? Should I reconsider?
Jeremy-
sounds solid. If you buy into this whole pseudo-scientific “ancestral eating” thing it makes sense that things like sleep and insulin sensitivity might improve on this sheduel. Keep an eye on body comp and performance. If that is good, all is good.
Thanks Robb.
Virtual High5 Jeremy. I am doing the LeanGains IF too with only ‘non paleo’ things being double cream in my coffee. When my sleep is dialed in (8-9 hours), I wake up leaner; that being said, I would break IF if sleep has been compromised and just make sure to be well fed well rested the next day.
Overall gains in strength gradually (on CFFB and no interest in any bodyweight changes), but my leanness is sooooo tied into my sleep quality…damnit.
I started iodine (300mcg titrated down to 150mcg after 2 weeks) supplementation recently and have seen an uptick in overall recomposition, just putting it out there 🙂
Michael-
The iodine is interesting, I’m goign to try that when I get back from vacation.
Yea give it a shot dude. This is the one I use
http://www.jayrobb.com/images/products/onlineCatalog/iosol_260.jpg
Decided to give it a shot especially figuring paleo pseudo science types are probably lower on this side of the scale
I take it first thing in the morning.
After 2 days, my sleep quality improved (and has been good so far since unless I stay up too late), leanness improved after about 5 days.
I dropped to 150mcg on the 2week mark when I could feel it ‘working’.
What are your thoughts on the supplementation cycles of iodine?
Getting tested would help I suppose..?
IF gave me the ability to not panic or feel like I’m starving when I have to miss or delay a meal. The lingering curse of 6 meals a day is GONE!
Also, as a formerly fat guy (fat all my life), IF helped me learn the difference between true hunger and just wanting to eat.
Good stuff that Intermittent Fasting…
Robb,
I just started the the IF process and am wondering if it will affect muscle mass? My understanding is that when your hungry your body goes after muscle as energy first?
Thanks,
Joey
P.S. Had a blast at your seminar in Seattle, great work!
Joey-
Not necessarily. It depends on a number of factors, will tackle this in the podcast.
I love now knowing I don’t have to eat all the time. I can skip a meal, or not eat for 24 hours and be fine. I sometimes do IF, just kind of here and there when I feel like it.
The Iodine thing is interesting, I’m hoping I get enough Iodine from the fish and eggs I eat.
I’ve been seeing some articles and things about concerns over Vitamin D supplementation lately, and have heard of people having problems even when taking just 2000 IU/day. What are your thoughts on these articles Robb? Any validity at all?
http://thepeopleschemist.com/blog/2010/05/09/the-vitamin-d-scam.html
http://bacteriality.com/2009/08/10/iom/
Squatchy-
I’m far more concerned with low vit-d. I may be wrong, but that’s my position at this point.
Hey Robb, here is a nice summary of a study to add to the Paleo and Kids chapter of your next book…
http://www2.macleans.ca/2010/05/17/study-links-adhd-and-pesticides/
Also, is there a scientific reason to prefering goats milk to Kefir for gut health, or is it because you like goats milk more in general terms.
Thanks,
Tony-
The goats milk just seems to work better for me and is easier to find grass fed sources.
Robb,
Pointing out that IF doesn’t work with poor sleep and/or excessive stress (exercise) is great.
I do iodine testing and often supplement folks. Doses are rarely to never in the mcg’s though…more like mg’s.
Doc-
thanks. I jsut recommend the 150mcg’s as it’s RDA and seems a safe place for folks to start.
Squatchy,
I just saw the link you posted sent to me earlier this morning.
Note that the author does not cite a single reference that can easily be checked on.
He also makes no distinction between D2 and D3. This either means he doesn’t understand vitamin D physiology, or he is purposely omitting the distinction because that would undermine his fearmongering. If one were to go and dig up his references, I know that most of his finger-pointing would be at D2/ergocalciferol, not at D3.
D2 is synthesized by irradiating a fungus and is wholly foreign to the human body for the most part. D3 is found in the animal food sources he mentions. D2 is what he mentions was used as a rat poison in MILLIgram doses–yet he fails to mention that a supplemental dose in humans would only be in MICROgrams. D2 is what foods are fortified with. D2 is the “pharmaceutical” version of vitamin D. D2 is bad, with research to prove it. D3, I’d like to see the bad research…please.
Business must be slow for him to publish such nonsense, he’s just trying to stir controversy…did he release a new product recently?
As what seems to be the only girl posting you guys may not find this interesting, but Robb may of seen it happen with other girls, and just an FYI for those girls that it may happen, and to just take it easy not crazy like me.
I am one of those that wih stress and bad sleep patterns IF threw my body into a turmoil. My strength felt great when I was on my IF cycle I felt great, but I felt like shit every time I actually did eat, my female cycles were whacked out of control, and after numerous blood tests, thyroid checks, etc – the doctor finally thought to look at my “personal” life with diet, exercise, and sleep – ahhhh well there it was. How many WOD’s a day, you only eat how many days a week, and you work two jobs and sleep less than 7 hours a night – hmmmm.
Of course I always think if a little is good more is better so I was also IFing more than the RX amount per week, my workouts were 2 and 3 x a day for the qualifiers coming up, and sleep ha! But with that said for any of you ladies out there, be careful with the craziness us girls can get on the pursuit of “perfection”. IF is amazing, and I loved it but be sure to watch that you stay in the normal cycle of IF 2-3 times per week, sleep good, eat right, and WOD hard.
I went off the IF for about a month now, and am going to ease myself back in to 2x per week for the first few weeks, see how I feel and maybe cycle into 3x per week if everything stays in its normal pattern.
Great job guys, and thanks for all the info as always Robb! Can not wait to see you again soon!
Hey Alena,
I’ll add to that….
I started IFing two months ago and last month missed my period. I was IFing about 5 times a week, fasting 16 hours at a time. I was getting enough calories but I think with all the other things in life (not always getting enough sleep, stress, working out, etc) it was too much on my body. The crazy thing was I felt awesome! I had energy, digesting was good, etc. But maybe I just wasn’t looking closely enough. Sometimes it is easy to get blinded by the need to perfect/accomplish something. Anyhoo….I took a bit of a break and, like you, I’m going to reintroduce IF but be a bit more conservative about it. Thanks for the “girl” post 😉
Robb, i’ve heard you recommend taking a ZMA supplement. What is a good amount of zinc per day? I have a 50mg zinc supplement but everything I’ve found online says the daily upper limit is around 12-15mg per day. Is 50mg too much? I eat strict paleo, unweighed unmeasured but in relative eyeball zoneish macro nutrient proportion.
Thanks!
Jay-
that’s good to go.
What form of Zinc should this be? In looking at the back of the bottles there are a few different sources it appears that they make zinc using – also should this be cleated?
any chelate is good to go.
Good interview with Jimmy Moore, enjoyed it!
What type of blood work test did Welbourne have done? I want to get tested and I want to make sure I ask for the right one.
Also, what is the best vit d test to get? Any other baseline tests you reccomend?
Interview was awesome robb! Really good info about the sat fats…nice and concise. San Diego needs a seminar…I’m gonna keep hammering that home, plus chico is hot and shitty in summer, and I’m doing beach side kettle bell workouts!!
Here’s my review of the studies on intermittent fasting and lifespan:
http://inhumanexperiment.blogspot.com/2010/05/does-intermittent-fasting-increase.html
Long story short, it looks like IF does not increase lifespan unless you’re also consuming less calories in total.
JLL-
Kinda where I’ve arrived. It looked so GOOOD. I think it might still offer some nutrient partitioning effects and health bennies.
Robb-I have Hashimoto’s, do you recommend IF?
Also, a bit off topic but what types of exercise do you recommend for individuals with Hashi’s? I know you typically suggest HIIT and circuit training but is this type of high intensity exercise okay for autoimmunie conditions?
Yes, really. I agree with told all above vitamin k2 sources Orthomol