Originally Posted by
r3ccOs
Sorry for the long read
I've always understood the old adage of calories in vs. out and also unknowningly practiced IF when I needed to cut for making match weight.
Now using IF in an integrated part of my lifestyle, I think IF is absolutely PERFECT to maintain Health
Goals are all different with everyone, but I do believe that "Typically" with our North American diet, everyone struggles to maintain the right weight leve alone the right body fat%. If your goal is to bulk on muscle (and "lean" muscle is kinda bullshit because to me as muscle is muscle), your calorie intake needs to at least match its demands, and IF is not ideal if muscle gain for asthetics is your goal.
If your Goal is optimal health weight (beyond just body fat %) is a necessary factor to address, as even unecessary muscle weight can contribute to additional stresses to your body. (required hormones, glandes, cardio etc..)
observations from my experiences with IF
#1 when coupled with a calorie defecit diet, this is an incredibly effective for rapid weight loss (again done deliberately or not deliberately)
#2 when coupled with a calorie sufficient diet, this has health benefits beyond weight and fat management
#3 when losing weight with IF or any weight loss in general, you lose weight. This means both FAT and Muscle, which in turns typically results in improved aerobic endurance but can impact anerobic endurance and performance
outcomes from my experiences with IF
I have never lived a sedationary life, other than a couple periods in my life where I had my first kid, and a project that almost killed me.
I typically fill my year with activities that result in a minimum of 5-8 hours worth of Cardio and another 5+ hours worth of strength training a week, not including running around after the kids and recreations such as Golf.
Keeping this type of routine over most post pubsecent life, I have routinely had checkups. Since 25+ I've had my blood checked every 3-6 months. The problem with me is, as I've lived the life of an athelete and at times a competitive one, I always ate like one.
Over the years, as expected the results of these tests fluctuate but always stay within Norm range. Never had I been required to medicate for any chronic issues (touch wood). However as per expected certain functions start to degrade and once in a while my lipids (cholestol) are high, or vitals like BP is elevated or blood surger incrementally rises... but ALWAYS within acceptable.
This last winter was a stressful year for me, and though I stayed active... wasn't great for diet, stress or rest. Again vitals and blood tests were "ok" but to me I wasn't OK... those norms are not MY Normals.
This summer I made a change. By reducing or elminating AC to use the heat of the summer to my advantage to suppress my appetatite and using the 16/8 method, focused on reducing caloric intake I was able to reduce weight by about 10lbs.
Though 10lbs didn't seem like alot, by ensuring muscle retention from consuming high quality protein and heavy strength training MOST of that weight loss was FAT, brining my total Body fat % down to sub 11%
Though I still don't sleep well (mostly due to chronic pain from injuries) - my strength stayed reasonly constant while my Anerobic and Aerobic performance increased DRASTICALLY. I am pushing watts on the bike like I never did, I can handle multiple strenous workouts in a single day and I have much more overall energy and tolerance to stresses.
I recently went to the Doc's and got reqs again for my semi-annual checkup and blood work. What came back "blew his mind". All levels are optimal and exceedingly optimal.
Testosterone was "normal" (I am 41) - but the important STAT is your SHBG (sex hormone binding globulin). He said mine used to be "just fine" and now it has come back in the range of someone in their twenties.
"Blood sugar levels no where anywhere near, at all pre-diabetic"
Blood pressure optimal
triglycerides/Cholestrol lipids are lowest in the last 15 years
No worries about anything at all, other than high higher than normal feritine level which has been baseline as I use only cast iron cook wear.
"whatever you're doing, you've found the fountain of youth, your vitals are better than when you were 28"
my thoughts and advice
IF with the right diet not only works "Great" for weight management/fat loss but for General health. I believe that when you fast, you essentially are in a form of ketosis, which consumes fat for energy, and in a way reduces the need for and subsiquently the tolerance to insulin. Your organs, being less stressed, in turn function optimally, resulting in better hormone balance, which then in turn results the availability of more hormones to handle the demands of your body's needs.
Its a journey
16/8 has been considered the best approach and easist to adopt, while still allowing for muscile optimization. This is hard for someone who eats at least 3+ square meals a day + snacking to keep up with my intense lifestyle. While only changing my overall caloric intake slightly, but focusd on better foods... I had to learn to curb my morning hunger by drinking
Coffee, Diet coke, Water (the odd enhancer) and keeping myself away from snacks.
It just takes discipline, until it becomes lifestyle and to the point where you just no longer crave the portion size, nor empty calories.
The long and short of it is... WHAT is still absolutely the most important (Macros... the amount of calories, the type and quality) but WHEN is now being scientifically proven as being also important
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