Intermittent Fasting over Age 40 : The Complete Guide
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Hormone modulation/Libido
two 20 hour fasts - more GH response
During Fast
salt
catecholamines too high too long, adrenal fatigue, allocate caffeine to morning, have it in morning to catecholamines aren't constantly elevated
working out in fasted state
Eating during window:
prebiotic fibers (resetting gut biome)
Avoid Grains
higher protein intake
Switching proteins out, get diverse meals
Saturated fats
Additional Supps
men should take boron
iodine in through seaweed
saw palmetto
CoQ10 (foods that boost it)
Diet Breaks
1 full week off after 6-8 weeks "diet breaks" bring calories back up to maintenance
Insulin Sensitivity
When you fast for an extended period of time, the fat deposits that have accumulated over time become the fuel that cells need to operate. As a result, the size of the excess fat droplet gets smaller over time.
As the size of the lipid droplet in muscle and liver cells decrease, those cells become more responsive to insulin. In other words, by reducing the size of the fat droplet, insulin becomes more powerful
Study - American Journal of Clinical Nutrition
Nonobese subjects (8 men and 8 women) fasted every other day for 22 d
Subjects lost 2.5 +/- 0.5% of their initial body weight and 4 +/- 1% of their initial fat mass
Glucose and ghrelin did not change significantly from baseline with alternate-day fasting, whereas fasting insulin decreased 57 +/- 4%
https://www.ncbi.nlm.nih.gov/pubmed/1...
Triiodothyronine (T3) is a thyroid hormone that plays vital roles in the body's metabolic rate, heart and digestive functions, muscle control, brain development - it affects almost every physiological process in the body
Thyroxine (T4) is the main hormone secreted into the bloodstream by the thyroid gland. It plays vital roles in digestion, heart and muscle function, brain development and maintenance of bones
Thyroid-stimulating hormone (also known as thyrotropin or TSH) is a pituitary hormone that stimulates the thyroid gland to produce thyroxine (T4), and then triiodothyronine (T3) which stimulates the metabolism of almost every tissue in the body
https://www.ncbi.nlm.nih.gov/pubmed/1...
Length of fasting should be based off the effects of GH and cortisol
Growth Hormone
HGH deficiency in adults typically leads to higher levels of body fat, lower lean body mass and decreased bone mass (osteopenia)
HGH only lasts a few minutes in the bloodstream - it goes to the liver for metabolism, where it is converted into a number of other growth factors, the most important of which is Insulin Like Growth Factor 1 (IGF1)
Study - Growth Hormone & IGF Research
24 h of fasting led to an increase in levels of basal free GH, mean free GH, mean total GH whilst GHBP levels remained similar in 7 female and 4 male normal-weight subjects
Concluded that a 24-hour fast leads to parallel increases in free and total GH levels whilst having no change in GHBP levels or the fraction of free GH
The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown
The present study was designed to test the hypothesis that GH may be a principal mediator of protein conservation during fasting and to assess the underlying mechanisms
During Fast
Lowering insulin rids the body of excess salt and water. Insulin causes salt and water retention in the kidney
Have Majority of Caffeine in the Morning
Elevated catecholamines + caffeine = adrenal burnout
Work Out Fasted
The Journal of Physiology
Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans
https://www.ncbi.nlm.nih.gov/pmc/arti...
Eating Window
Higher Protein Intake
Published in International Journal of Obesity, researchers looked at protein intake and lean body mass preservation during energy intake restriction in overweight older adults
