The Key Takeaways

04.09.2018 |

Episode #10 of the course The beginner’s guide to intermittent fasting by Theo Brenner-Roach


Hi, and welcome back to our final lesson together.

Before we jump in, I want to take a moment to thank you for sticking with this course. It means a lot to me, and I hope you found it interesting and entertaining.

Now, let’s get down to business. Here are the five biggest takeaways from this course on intermittent fasting.


What Is Intermittent Fasting?

Intermittent fasting is a way of eating and a lifestyle.

When used correctly, it can revolutionize the way you lose and gain weight, provide superior nutritional freedom, and give you more time to do the things you love.

However, it is not a quick fix, magic pill, or the answer to all your problems.

Like many things in the fitness world, it’s just another method that can work very well if you do it right, but it’s also not the only way.


What Are the Two Main Setups?

There are two main setups for intermittent fasting:

• daily

• weekly

Daily has you fasting for 12-16 hours per day, with the majority of your fast done overnight. You then have a 12pm to 8pm feeding period, where you eat your daily calorie allowance.

Weekly, on the other hand, has you fast for one to two full 24-hour periods a week. On non-fasting days, you aim to hit your calorie and macronutrient goal like normal.

When deciding, remember there is no right or wrong answer, only what works best for your goals and lifestyle.


The Benefits of Fasting

The benefits of fasting are numerous, and while some (particularly those to do with disease prevention) have only been proven in animal trials, fasting still has a lot to offer:

• improved insulin sensitivity

• increased growth hormone

• faster metabolism

• reduced daily calorie intake

• possible cancer prevention

• possible protection against Alzheimer’s disease and diabetes


Recommendations for Working Out Fasted

When fasting, it is recommended that you continue working out, as resistance training is the main driver of muscle building and muscle retention.

However, if you’re working out in a fasted state, then it is recommend that you take 10g of BCAAs to help prevent the breakdown of muscle mass.


Fasting Considerations for Women

Women can absolutely use IF as a successful weight loss, maintenance, or gaining tool. However, there are potentially detrimental effects, particularly to the hormones that help regulate appetite and reproduction.

For this reason, it is recommended that woman used a modified version of intermittent fasting:

• not fasting for more than 24 hours at a time if using weekly fasting

• using a 12-14-hour window when daily fasting (can be built up to
16 hours over time, depending how you react)

• ensuring you stay hydrated during fasting periods

• starting out slowly and building up the level of exercise on
fasting days

• preferably training after breaking your fast on training days

• trying a day-on, day-off fasting approach (fasting for 12-16
hours on your “on” days)

While studies have only been conducted in rats, IF is absolutely not worth risking your health, and if you’re ever in doubt, stop immediately.

As will all new diet and exercise protocols, you should strongly consider consulting a health professional before starting.

Woo-hoo, you made it! Congrats on finishing the course.

You’re now in possession of all the info you need to go out there and start trying Intermittent Fasting.



Recommended book

The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jimmy Moore et al.


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