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At this point, intermittent fasting isn’t a new concept, nor is it a difficult one. You take in all of your calories for the day within a limited window of time, and the rest of the day, you stick with water, maybe a cup of coffee, or tea in the morning if you feel so inclined. The idea is that giving your body a period of time “off” from digesting food allows your cells to heal and renew in other ways.

A Practice Born Because Calorie Restriction is Unpleasant

Intermittent fasting became popular because calorie restriction was found to contribute to healthy aging. A few mouse and worm studies seem to show that drastic reductions in food intake over a long period of time could prolong your life.

The research is compelling, but I’m not convinced actively restricting your calorie intake through sheer will is the true path to enjoyable longevity. I don’t want to be thin, frail, distractible, or preoccupied with food. I’d rather be vibrant and full of zest. I want to eat big strapping meals of steak and veggies smothered in butter without worrying about calories. I want to maintain muscle mass and have enough energy to go on long hikes and have the legs to still leap for high passes (over the young guys) at the end of Ultimate games. And as I appreciate the neuroprotective and autophagy-promoting qualities of calorie restriction, I’d rather not expend the mental energy and fortitude required to maintain such a regimen day-in and day-out.

Intermittent fasting is the workaround. Pushing off breakfast for a few hours gives me all of the benefits of calorie restriction, without all the misery.

Fasting is the way to have your cake and eat it too. Beyond the already proven benefits of a Primal Blueprint low-carb lifestyle, fasting once in a while seems to offer many of the same benefits of calorie restriction – you know, stuff like increased longevity, neuroprotection, increased insulin sensitivity, stronger resistance to stress, some cool effects on endogenous hormone production, increased mental clarity, plus more – but without the active, agonizing restriction.

You just eat Primally, focusing on meat and vegetables with plenty of animal fat, and skip meals on occasion. A sixteen-hour fast is on the low-but-still-effective end, or you could opt for longer, more intermittent fasts – say, a full twenty-four hours once or twice a week. Women may need to time fasts a little differently than men. More on that here.

When you’re done with the fast, eat as much as you want (which usually isn’t an issue, once you’re keto-adapted). It essentially turns into “eat when you’re hungry,” because let’s face it: eating the types of foods we evolved eating induces powerful satiety and makes eating the right amount of food a subconscious act. Fasting becomes a whole lot easier (and intuitive) when you’ve got your food quality dialed in. And I’ll come back to that little caveat at the end here.

“Fasting” was the top search term for MDA last week, and I hadn’t done a big post on it in a while, so I thought I’d do a comprehensive rundown of all the benefits (some conclusive, others prospective) you can expect to obtain from IF.

Intermittent Fasting and Longevity

Everyone wants to live longer, but I find longevity pointless if you’re not enjoying yourself. Otherwise, life becomes dreary.

The popular c. elegans worm enjoys increased longevity with both twenty-four and forty-eight hour IFs via signaling through a gene that we all have.¹

One study (full PDF) from the 1940s found that varying amounts of twenty-four hour IFs (every other day, every fourth day, every eighth day, etc) prolonged the lifespan of rats without retarding or stunting the growth (as occurred with calorie restricting them). Female rats responded best to every eight day fasts, while males responded best to every other day fasts.

Reductions in brain insulin signaling have been shown to increase lifespan in animals, either by calorie restricting or actively knocking out brain insulin receptors.² Fasting also reduces brain insulin signaling, at least in rats.³

Blood Lipids

Going in and pharmaceutically manhandling your cholesterol synthesizing equipment is one thing; eating real food and exercising, resulting in possible alterations to your lipid profile, is another. We don’t set out to force your blood lipids into submission, but lifestyle changes that happen to change them for “the better” are usually a good thing. Fasting brings potent changes to blood lipids in an “organic” way – you’re just letting your machinery do its thing on its own – and this is probably a very good thing.

Intermittent fasting is as effective or even more effective than calorie restriction in improving metabolic syndrome markers in overweight women, and it’s a whole lot easier to stick with.⁴

Alternate day fasting improved cardiovascular risk markers, including lowered triglycerides and LDL-C numbers (although it’s unclear whether the improvements were related to the weight loss alone or something unique to fasting).⁵

I discussed this last week, but it can’t hurt to mention that short-term alternate day fasting wrought improvements in LDL particle size and distribution in obese adults.⁶

Sticking with Intermittent Fasting

A dietary regimen is useless without compliance. In fact, that’s what we’ve always said about the low-fat, low-calorie diet advice we’re inundated with: sure, they might work, but they’re impossible for most people to maintain. Eating Primally solves this problem, because it’s simple, easy, delicious, and satiating (you just have to enjoy cooking, or learn to), and intermittent fasting is another compliance-breeding regimen that blends quite nicely with the Primal Blueprint. A lot of Primal eaters find that fasting just kinda happens without them setting out to do it, so it’s not even a conscious struggle.

Obese individuals were able to quickly adapt to alternate day modified fasting, which meant on fasting days they’d get 26% of their normal caloric intake. They were also able to maintain physical activity despite the fasting.⁷

Heck, intermittent fasting even helped cocaine addicts stick to their treatment and rehab program.⁸ Not bad.

Intermittent Fasting and Cancer

The notion of IF reducing cancer incidence and improving survival is compelling, but little evidence in humans exists. Ketogenic diets may also offer exciting potential for cancer patients, and both intermittent fasting diets and ketogenic diets share something: fat (either dietary or from your own adipose tissue) as primary fuel sources.

While you might not want to be in a constant state of ketosis, intermittent fasting is sustainable, simple, and can be integrated into your current diet. As of now, most of the evidence for IF’s protective effects against cancer exist in animal trials, mostly using mice. Still, fasting seems to confer so many other benefits that working it into your life for its anti-cancer potential is probably worth it. Some of the evidence:

Calorie restriction has been shown to fight cancer cell proliferation in mice, but researchers found that intermittent fasting was just as effective.⁹ In fact, here’s a review of most of the animal anti-cancer evidence.¹⁰ It’s quite compelling.

Some researchers are speculating, based on substantial evidence, that fasting before and during cancer treatment should result in reduced morbidity, better tolerance of chemotherapies, and higher cure rates.¹¹ This is refreshing news. A preliminary study¹² in human cancer patients found that fasting during chemotherapy reduced the negative side effects of the treatment. The authors are quick to point out that the results are in no way a prescription for fasting in chemotherapy patients and that controlled trials are needed to change official recommendations, but that doesn’t mean you – the individual – can’t experiment.

Growth Hormone

Aging humans “normally” experience reductions in growth hormone. While it’s true that unchecked growth hormone can lead to unwanted cell proliferation (like, ya know, cancer), growth hormone therapy can really help stave off the doldrums of old age. A study found that resistance training actually blunted hunger for an hour.¹³ I’ve found this to be the case for me. If the body “needs” food right after a workout, why would hunger be blunted? This is why I tend to hold off on the eating post-workout. Every little bit helps, especially as you age.

Neurological Health

Fasting doesn’t cause your brain tissue to waste away, contrary to what some people will tell you. It’s actually good for brain health. Any dietary restriction tends to increase neuronal plasticity and promote neurogenesis, but it was IF that had the greatest effect (with the fewest downsides).¹⁴ Another study of mice found that meal frequency impacts neuronal health.¹⁵ That is, mice who ate larger meals more infrequently saw greater increases in brain and overall bodily health. Still another study found that IF was beneficial for peripheral nerve function in mice by promoting the maintenance of the neuronal pathways responsible for locomotor performance.¹⁶ It’s almost like this stuff just puts your brain in repair, or maintenance mode.

Fasting and Autophagy

Fasting turns on autophagy (most studies nowadays treat this as common knowledge¹⁷), which is the process by which cells recycle waste material, eliminate or downregulate wasteful processes, and repair themselves. Why is autophagy so important? It’s required to maintain muscle mass¹⁸, and inhibiting it induces atrophy of adult skeletal muscle.¹⁹  It reduces the negative effects of aging²⁰ and reduces the incidence and progression of aging-related diseases. In fact, researchers have determined that autophagy is the essential aspect of the anti-aging mechanism of fasting.²¹

Without the autophagy that fasting provides, you would get very few of the benefits. Fasting even increases neuronal autophagy,²² which aids in maintaining mental health and function. Short term fasting, too. No marathon thirty-six hour fast required.

Fasting and Fitness

You’ll hear that you should never exercise on an empty stomach. You’ll hear that fasted training will burn your  muscles and cause you to waste away. You’ll hear that performance will surely suffer. None of these things are necessarily true – and they are even less so if you are well-adapted adapted to a low-carb eating strategy. Fasted training can actually result in better metabolic adaptations²³ (which mean better performance down the line), improved muscle protein synthesis,²⁴ and a higher anabolic response to post-workout feeding²⁵ (you’ll earn your meal and make more muscle out of it if you train on an empty stomach). Studies on Muslim athletes during Ramadan show no effect on performance while fasting,²⁶ as well as a more favorable lipid profile²⁷ in those who exercise and fast rather than just fast. When you train in a fasted state, glycogen breakdown is blunted²⁸ and more fat is burned, leaving you more glycolytic energy in the tank for when you really need it and less body fat. Those are just a sampling of the benefits to fasted training; there are dozens more.

Mental Well-being and Clarity

A lot of health influencers will tell you that failure to eat something every few hours will cause mental fog and sluggishness, so keep a banana or a granola bar on your person at all times. Of course, this is all based on an assumption that we need to supply exogenous carbs on a regular basis to properly fuel the brain. This notion that fasting is only the province of anorexics or “caveman” has kept many people from experiencing the vast array of benefits.

I maintain that one’s comfort in handling intermittent fasting effortlessly does increase dramatically when you’ve reprogrammed those cells (and genes) to predispose your body to derive most of your day-to-day energy from fat, as opposed to constantly dipping into glycogen stores (as happens when we rely so much on refeeding carbs every few hours).

Overall, fasting just seems right. It’s like a reset button for your entire body, presumably across a large spectrum of maladies and dysfunctions. It puts your body into repair mode – at the cellular level – and it can restore normal hormonal function in the obese or overweight. Now, you don’t have to fast, but it’s definitely something to consider.

Have you tried intermittent fasting yet? Let me know how intermittent fasting has worked – or hasn’t – with your lifestyle in the comment section!

The post The Myriad of Benefits of Intermittent Fasting appeared first on Mark’s Daily Apple.

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I believe that a few other people have had their say, and expressed their opinions about CrossFit’s recent issues on these pages. As someone who enjoyed CrossFit when I first founded Breaking Muscle, and as someone who believes that you should be open to all training modalities, remaining curious about all disciplines and not trying to find supremacy in any one, I think I need to give my perspective.

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The prospect of returning to training in a gym again has become a reality for increasingly more people. Or, perhaps, you will be back within a few short weeks and are reflecting on your training and how to optimize it going forward. One thing that I think is important to understand is that you should not merely go back in and pick up where you left off. That is likely to lead to frustration, disappointment, and injury.

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As if grey hair and wrinkles weren’t bad enough, our eyes can also begin to fail us as we age. However, even though conditions such as cataracts, glaucoma, and macular degeneration may be common, they are not inevitable. Protect your eyesight every day with these smart and simple tips. Throw away old makeup Did you […]

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What Is Protein?

• Protein is primarily found in animal and dairy products.

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Let’s call bullsh*t on the newfound belief in social justice sweeping through CrossFit affiliates. CrossFit’s high school musical of dysfunction stopped being interestimng years ago.

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Everyone loves a good burrito. They’re hearty, filling, and you can stuff them with whatever you’re in the mood to eat. Wrap them up, and they make a convenient and flavorful meal on the go. Can you have burritos when you’re keto, though?

When you’re keeping your carbs low, good burritos can seem out of reach. Traditional flour tortillas send your carb counts through the roof, and inflammatory grains drain you of all of your energy. Other store-bought tortilla options are either just as carby, they have questionable ingredients, or they simply just don’t hold up.

We found a way. This keto burrito recipe has all of the flavor you’re looking for, without the carb-loaded carrying case. Instead, we use a thin, crepe-like egg pancake that compliments any burrito ingredient combination you can dream up.

Here’s how to make it.

Keto Burrito Recipe

Servings: 1-2

Time in the kitchen: 15 minutes

Ingredients

• Primal Kitchen® Avocado Oil Spray
• 2 Tbsp. Primal Kitchen Avocado Oil, separated
• 6 eggs
• ¾ cup shredded cheese of choice
• 1 tsp. water
• ½ cup thinly sliced red bell pepper
• ½ cup thinly sliced yellow bell pepper
• 2/3 lb. thinly sliced flank steak
• 1 tbsp coconut aminos
• squeeze of lime
• ½ tsp. chili powder
• ½ tsp. onion powder
• ½ tsp. cumin
• ¼ tsp. salt
• ¼ tsp. pepper
• Additional toppings: sliced avocado, shredded lettuce, salsa

Directions

To make the wraps:

Spray your seasoned cast iron pan with the avocado oil spray. Preheat your oven to 350 degrees Fahrenheit and place the pan in the oven for 10-12 minutes. In a bowl, combine 2 eggs and ½ tsp. water with a pinch of salt and pepper and whisk together with a fork.

Once the pan is quite hot, place the hot pan on your stovetop and heat over medium-high heat. Swirl 1/2 tablespoon of avocado oil in it and then quickly add the egg mixture to the pan and spread it out if necessary with a rubber spatula. As the edges of the egg begin to set, tilt the pan slightly while pulling up the egg from the edges with a spatula. This will allow the raw egg in the middle to fill the spaces in the pan so it can set.

Allow the egg to cook until it is almost set, continuing to periodically run the spatula under the edges of the egg. Using your spatula and hand, carefully flip the omelette tortilla over and allow it to cook for another 15-30 seconds. Remove the omelette from the pan and repeat using another ½ tablespoon of oil, and the mixture of 2 eggs, ½ teaspoon of water and a sprinkle of salt and pepper.

Set the tortillas aside and wipe out any excess egg from the pan.

To make the cheesy eggs:

Whisk together the remaining 2 eggs and the shredded cheese along with a pinch of black pepper. Add ½ tablespoon of oil around the cast iron pan and swirl it around the pan. Quickly add the egg and cheese mixture to the pan and agitate it with a spatula. Continue to move the egg and cheese mixture around the pan as it cooks until a cheesy scramble forms. Remove from the pan and chop up into pieces.

To make the steak:

Remove any bits of egg from the pan and add the last ½ tablespoon of oil. Add the bell pepper and saute for 2-3 minutes, or until slightly softened. Toss the flank steak in the spices and add the slices to the pan. Use tongs to move the sliced steak around the pan to encourage browning. Add the coconut aminos and lime and continue cooking until the steak reaches your desired doneness.

Arrange the burritos by placing a few slices of steak and peppers in the center of the egg tortilla, and some of the cheesy eggs next to them. Top with additional toppings like shredded lettuce, sliced avocado and salsa. Carefully wrap up the 2 tortillas and slice them so you have 4 burrito portions.

Tips:

The “tortillas” for this burrito are a thin omelette that’s almost crepe-like. The key to the omelette not sticking is to use a very hot pan. We like to use a preheated seasoned cast iron pan for this. When you place the preheated pan over the flame on the stovetop, you swirl some oil around the pan and then quickly add your egg mixture. Adding the egg to the oil right away will help create a sort of non-stick seal so the egg tortilla stays together and in one piece.

The burritos are filled with a cheesy egg scramble and sautéed steak and peppers for a super filling and satisfying meal. Fill your burritos with your favorite toppings – we like lettuce, avocado and salsa. The egg tortillas are fairly delicate so be gentle while working with them.

Nutrition Information (per burrito half):

Calories: 408
Total Carbs: 6 grams
Net Carbs: 5 grams
Fat: 29 grams
Protein: 31 grams

The post Keto Burrito Recipe appeared first on Mark’s Daily Apple.

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Effective training plans are founded on layers of intricate planning, preparation, and implementation. It is not enough to simply throw a template program at a group of athletes and walk away in hopes that after eight weeks, they will somehow magically improve. Coaches must take the time to assess what is happening along the way as well as to make the necessary changes a

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Summer may be here, but that doesn’t mean COVID-19 is disappearing anytime soon. And with the threat of a virus still looming over your head, it’s time to up the immunity game. These frozen treats can help give you a fighting chance against viruses or pathogens heading your way. Here are three delicious popsicle recipes […]

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Regardless of your age, orientation, or relationship status, it’s normal for sexual activity to go in waves. There may be times when you’re raring to go, and other periods when you’re just not that interested. Or perhaps days when you’d rather just take care of business yourself rather than bothering with anyone else. Don’t worry […]