It’s a warmER day here on Long Island, and with my Weight Loss Accountability Group coaching call coming up in a couple of hours, I got my inspiration for delivering this message to you by my members! Since we began the group, I’ve checked in with my group members on a nightly basis to see how both their fitness and their nutrition went for the day. All current members have advanced to Phase 3 of my nutrition protocol, and so they leave their macro percentages and net carb totals in their responses.
This month, we’re doing a 30 Day Intermittent Fasting Challenge. If you recall from a couple of my messages last month, I discussed how I’d begun to practice Intermittent Fasting (IF) on a regular basis, and how it was positively affecting both my mind and my body. Those messages discussed how practicing IF creates a cellular regeneration process called autophagy, which enables our bodies to rid themselves of toxins, and also how IF assists in increasing our longevity. We also went over how IF works in those messages, in that (typically speaking) you would fast for 16 hours each day, and eat within an eight hour window. The simplest way to do this, in my opinion, is to begin eating at 12 PM, and to close your feeding window at 8 PM each night. You can extend your fasting and lessen your feeding windows, but that’s more or less how it’s done…
What we didn’t go into in nearly as much detail is whether or not IF actually helps you to lose weight. You’ve probably been told by a doctor, a fitness personality, a health class, the media, or even your local government, that in order to keep your metabolism revving at an optimal level, you have to have six small meals per day. This allegedly will put you on the path to losing weight.
Clearly, fasting and then eating all your day’s food in such a small window wouldn’t enable you to have more than two, maybe three meals, tops! Wouldn’t that then lower your metabolism, and thus, hinder your chances of losing weight?
WRONG! A recent study showed no difference in fat loss or weight loss results based on one’s frequency of meals. And while I’m not big on counting calories, IF does lower the amount of food that you consume on a daily basis, which greatly enhances your chances of seeing results on the scale and with the tape measurer both early and often!
Additionally, studies have shown that IF is effective in lowering both body fat and body weight. Given its effects on cell regeneration and longevity, I think it’s safe to say (barring your being a Diabetic) that it’s more than healthy!
Just think about it for a second: Our ancestors (who, from an evolutionary perspective, were not that far removed from us) didn’t have freezers, refrigerators, grocery stores, and restaurants until the past 100-150 years. They had to hunt and gather, and depending on where they lived in the world, they had times of both feast and famine. They weren’t on strict eating schedules, either! Perhaps there was a meal at night from whatever game and produce had been collected during the day, but outside of snacking on fruits, nuts, seeds, and veggies while performing their daily societal roles, our descendants weren’t exactly swimming in the same abundance of food choices that we have today.
This isn’t to say that we should forego food QUALITY because we’re both eating less and creating these healthy regenerative processes. Our bodies can function on two energy pathways: Glucosis and Lipolysis. Glucosis occurs when we ingest foods high in carbohydrate. Our bodies ‘prefer’ the instant source of energy carbs provide. Sadly, it leads to great blood sugar spikes, which can lead to both fat storage and insulin resistance. Check this infographic on for size, which shows the effects the three macronutrients have on our blood sugar levels:
How do our bodies regulate this massive spike in blood sugar? By the deployment of the hormone insulin to counteract it. This stimulates a process called the Insulin Resistance Cycle, which you can view below:
As you can see, whatever instant energy our bodies need from this massive blood sugar spike is sent to the appropriate cells, muscles, and tissues. The rest? Stored as fat!
Short-term, we suffer from that 2:00 feeling they talk about in the 5-Hour Energy commercials, and we rinse and repeat as we ‘graze’ through out the day (God, I HATE that word!). This is how we become both fat and insulin-resistant over time, which leads to both Obesity and Type-2 Diabetes. These chronic conditions open up the floodgates to a myriad of preventable but serious chronic (see that word again?) conditions, which include, but are not limited to seven of the Top 10 killers in the United States. Those include the likes of heart disease, various forms of cancer, and neurological conditions like Alzheimer’s, Dementia, and Parkinson’s!
Long story short: Being in a constant state of glucosis = No bueno, particularly since many of these conditions are FUELED by sugar!
The other energy pathway our bodies run on, called Lipolysis, is when we’re using our fat stores as our primary fuel source. Fat is nothing more than stored energy. When food was scarce back in the day, our ancestors used their fat stores to fend off famine until Spring arrived, and both vegetation wild game returned to their region(s). It wasn’t uncommon for our descendants to ‘fatten up’ during the Spring, Summer, and Fall in preparation for the limited food that would be on hand come winter.
From an evolutionary perspective, the apple doesn’t really fall far from the tree! In order to burn fat at a consistent rate, we have to maintain a regular state of Lipolysis.
How do we do this? By following the below macronutrient percentages in accordance with our daily food intake:
This looks completely contrary to what we’ve been taught since we were children, but trust me – I eat this way just about every day, and my bloods are FINE! If you want to see for yourself, check out the message I sent to you yesterday: https://weightlossbypete.com/cholesterol-levels-important/.
Moral of the Story: When coupling good nutritional habits with IF, there’s no way you won’t succeed! You’ll not only be burning fat WHILE YOU SLEEP, but you’ll also be ridding your body of toxins, building healthy cells, and thus, improving your longevity. It doesn’t get any better than that!
Until tomorrow 😉
P.S. As I mentioned above, my Weight Loss Accountability Group is in the process of a 30 Day Intermittent Fasting Challenge. It’s piggybacking off the Holiday Jump Start Program I did for eight weeks this past fall, and is something that many of the group members wanted to continue going into the future!
This group provides members with daily accountability, a weekly group call specific to the members and their questions, a monthly book club reviewing a piece of literature on all things health and wellness, and a lifetime’s worth of mindset shifts and lifestyle changes via the book club, my coaching, and my personal materials on fitness, mindset, and nutrition. It’s BY FAR the most affordable program I’ve offered to date, and may be just what you need to kick yourself into gear in 2018.
To learn more, and to join us, please go to www.weightlossbypete.com/group. See you on the inside! 😉