Intermittent Fasting: Is It Right For You?

Intermittent fasting (IF) has become popular recently, with people talking about it on social media, in the news, or even Cliff down the block. But what is IF really about? Is it a magic trick for losing weight and building muscle, or just another trend? Let's dive into what some experts like Dr. Layne Norton, Dr. Mike Israetel, and Jeff Nippard say to better understand it.

What is Intermittent Fasting?

Intermittent fasting (IF) is more about when you eat rather than what you eat. This eating pattern can change how your body handles energy, manages hunger, and deals with digestion. A common method is the 16:8 approach, where you fast for 16 hours and eat during an 8-hour window. Another method is alternate-day fasting, where you eat every other day. The idea is to limit your eating times to help control calorie intake, which can lead to weight loss.

Dr. Layne Norton: Calories Still Matter

Dr. Layne Norton emphasizes that intermittent fasting works mainly because it helps you eat fewer calories. Skipping breakfast and eating within an 8-hour window might lead to eating less overall, resulting in weight loss, but it still comes down to being in a calorie deficit. Layne's main message: calories are still the most important factor, and IF is just one way to help control them. Compared to other methods like low-carb diets or meal tracking, IF can be easier for some people because it limits the eating window.

Layne points out that there’s nothing inherently magical about fasting itself…it simply helps some people create a calorie deficit. If you still eat more calories than you burn, you won’t lose weight, even if you’re fasting. It's all about energy balance.

Dr. Mike Israetel: Do What Works for You

Dr. Mike Israetel focuses on long-term habits that are easy to maintain. He says IF can be a useful tool for managing your diet if it fits into your lifestyle. Some people find it easier to skip breakfast, while others find that limiting their eating window helps them avoid late-night snacking.

Even though some proponents claim it's simple to follow, Dr. Mike highlights that many people struggle with it. Being hungry until you can eat may lead to binging in your window. Everyone experiences it differently.

Jeff Nippard: Fasting and Building Muscle

Jeff Nippard, a fitness creator on YouTube, shares his thoughts on using IF to lose weight and build muscle. For building muscle, timing your protein intake can be challenging with IF. If you want to gain muscle, you need to get enough protein during your eating window. Ideally, protein should be spread out over several meals to maximize muscle protein synthesis, which helps build muscle tissue.

Jeff suggests focusing on high-quality protein sources and eating protein-rich meals during your eating window to meet your muscle-building needs. While IF might not be ideal for optimizing every detail of muscle growth, it can still work if it helps you manage calories and protein intake.

Hybrid Approach

If you like the idea of restricting the bulk of your calories to a certain window but still want to maintain the most muscle mass possible, you may want to try macro-fasting. This is a term that fitness YouTube creator Will Tennyson has coined to explain his approach of consuming protein throughout the day but fasting most of your carbs and fats for later. For example, you could have egg whites, Greek yogurt or a protein shake outside of your window and save your grains, fruits, veggies, bunt cake, etc.. for afternoon and night.

Intermittent fasting can be a helpful tool if it makes you feel good, reduces your calorie intake, and fits your lifestyle, but it's not magic. Eating balanced meals throughout the day can be just as effective if intermittent fasting causes stress or doesn’t jive with you. The most important thing is to find what works for you, stay consistent, and choose a diet that supports your body and mind. If you’ve tried IF, I'd love to hear about your experience…just reply to this email!

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.