Today we are going to give you some great tips on how to make Intermittent Fasting Easier.
17 tips to be exact.
That is unless you count the bonus “secret” tip at the end that will probably change your life #justsayin
You see back in my younger days (2.5 years ago) I used to be a Average Frustrated Dieter (AFD).
I brought my pieces of chicken and broccoli along with me in little tupperware boxes everywhere I went. I even carried a huge kitchen box of those cute little meals with me everywhere I went.
It would have been pretty sexy if tupperware purses were the rage back then.
Thankfully I kept learning, reading and applying different techniques.
Which then lead me to one my favourite things in the whole wide world…
What you have in your hands is a complete guide all about getting great results with Intermittent Fasting and Bodybuilding.
Make sure you read all the way to the bottom of this article as I’ll be revealing an under the radar program that has changed the lives of thousands of people across the world.
I’m going to take a guess that this program will probably help you too.
Eat Stop Eat is a book by Brad Pilon based on his method of Intermittent Fasting. Truth be told when I was starting on my Intermittent Fasting Journey this was one of the first books to open up my eyes to freedom you can get from applying IF into your lifestyle.
Make sure you read all the way to the end of this blog post as we’ll be revealing a secret fitness trick you must combine with Eat Stop Eat to get successful results. But don’t skip over as the information you’ll learn in the next couple of minutes will give you a clearer idea of what Eat Stop Eat is and why you should apply it to your lifestyle.
Would you believe me if I told you that there was a substance that nobody talks about, that can make you smarter, that increases your bodies output of growth hormone (which means more lean mass and less fat) AND…here’s the kicker…is always available no matter where you are or what you’re doing?
It’s called Ghrelin. It’s a hormone produced by your body. And it creates an assortment of awesome side affects that people pay money trying to achieve on a daily basis.
So what exactly is Ghrelin?
Ghrelin is the Jay-Z to Leptin’s Beyonce.
Leptin is produced by the fat (adipose tissue) in your body and regulates your levels of hunger (mostly inhibiting it) and your bodies metabolism. It’s talked about in great detail by guys like Joel Marion, so I’ll spare the details here.
Ghrelin on the other hand is produced by the stomach and is in it’s highest concentrations in the body right before feeding. As soon as you’re stomach senses food it stops producing it. When you don’t eat it keeps producing it, up to a certain point.
What does Ghrelin do?
Well, like I just mentioned above, its level in the body increases as you refrain from eating (aka Intermittent fasting).
So I’ll just throw this out right now and say IF YOU CAN’T HANDLE OR CONTROL YOUR APPETITE YOU WILL GET LESS BENEFITS FROM OPTIMIZING YOUR LEVELS OF GHRELIN.
But that’s not something to worry about since it’s super easy to “re-train” your mind and body to not feel uncomfortable when hungry.
After as little as two weeks being fasted will feel just as normal as being fed used to feel.
1 – Ghrelin makes you feel hungry
This one is negative and has already been mentioned. But it’s theorized to be the main purpose of ghrelin in the human body so I have to show it a little bit of love. Basically as levels of ghrelin rise it’s like your stomach is telling your brain “Hey dude…I’m ‘effing starving, get me some food“.
For those of you doing intermittent fasting and paleo, or those who understand the rational behind going paleo this will make some sense.
So you’re a hunter from a long time ago.
The exact time in history doesn’t matter as long as there are no Burger King’s or Tim Horton’s around. You’re hungry. What do you do? You go hunt and, if you’re smart and/or lucky you kill something and eat it. Hunger fulfilled, ghrelin levels drop and now it’s time for a nappy-nap.
Well now think about today, or yesterday. You are who you are and you are hungry. What do you do? Hit the closest Tim Hortons for some Timbits or if you pay attention to what you eat you grab something a tad bit healthier.
Either way you go eat and ghrelin levels go down.
2 – Increased levels of Growth Hormone
Higher levels of circulating ghrelin have corresponded with increased release of growth hormone by the pituitary gland. Now this is already a highly touted benefit of fasting, but knowing part of the reasoning behind it won’t hurt you. 😉
Again remember Growth Hormone is responsible for increased fat loss, muscle gain and is touted as a youth hormone. Celebs and athletes pay $1000+ dollars to get their hands on this one hormone that is readily available in your body.
3 – Increased feelings of “Holy crap this is awesome”
Again, this is highly dependent on your ability to get over your fear of not eating every 2 hours. BUT…ghrelin amplifies the affects of dopamine. Dopamine is the same substance released by your brain in response to certain actions that make you feel freaking incredible.
Just won a game of poker? Dopamine.
Just PR’d in a deadlift? Dopamine.
Just scored Jessica Alba’s phone number? Dopamine.
Why would you not want to amplify that feeling as much and as often as possible?
4 – Increased awareness and better memory
This one is easily the best out of all the benefits of ghrelin.
Ghrelin plays a massive role in neurotrophy (the building, survival and functioning of neurons in the brain). It plays one of it’s biggest roles in the hippocampus – and this is the awesome part – which is responsible for long term memory, short term memory and spatial navigation.
Think about that some more. This little hormone that is created by the stomach when you’re hungry can actually help you retain more memories and navigate through physical space better?
Damn right it can.
If you think about it, it makes complete sense in an evolutionary frame of mind. Hunters couldn’t eat unless they killed something, so they hunt fasted – aka with increased levels of ghrelin.
Growth hormone is increased, possibly to prevent the body from metabolizing muscle for fuel during a long hunt. The affects of dopamine are amplified which will keep the hunters in good spirits in the face of uncertainty and hard times.
And most importantly, the capacity for retaining information, recalling information and navigating are at is at it’s highest point.
How You Can Use Ghrelin to You’re Advantage
Again…and I know you’re probably getting used to hearing this…unless you can handle the feeling of hunger you will not be able to use ghrelin to your advantage. If that sounds like something you can handle (and it should be, because it’s not hard in any way, shape or form) take a gander at the steps below.
1 – Adopt intermittent fasting into your lifestyle
Not only will this help you with your fat loss or physique maintenance goals, it’s also a pre-requisite to produce more ghrelin. Whether you choose Eat Stop Eat, 16/8 Intermittent Fasting or a Warrior Diet approach is up to you and your preferences.
2 – Do you’re most important work/tasks earlier in the morning
If you feel up to tackling something big right away then go for it. If you need 30-40 minutes to grab some coffee or tea before you feel alert and awake then do that. The key is to tackle your biggest task while in a fasted state so you can take full advantage of the increased alertness, ability to learn and recall information.
3 – Hold out for as long as you can
Obviously don’t go so far as to starve yourself for days on end, but don’t quit as soon as you feel a slight hunger pang and go raid the cabinet. One way you can extend your fast and beat the hunger pangs is to drink water.
You’re stomach can hold roughly 32oz of water and a full stomach of water feels no different than a full stomach of food. Just get ready to hit the bathroom a few more times than usual. Another trick is to snack on broccoli. It’s light enough to not have an affect on the fast and lets face it, you could stand to eat more veggies.
After you break the fast you might still feel energized enough to keep on tackling your big tasks. More power to you, keep on going. For some you might feel a bit less “on your game”. Don’t worry, personally this is where I’ll read and take notes to review in the morning when I’m back in a fasted state.
So there you have it. A nice little hormone that most people have no clue existed, and it just adds to the numerous benefits of fasting (which Dan has already done a stellar job of explaining). Go use it to your advantage and in the next few years we better see a few more Einstein’s with 6-pack abs walking around.
Talk soon and keep moving forward,
Hey there…hope you are doing great 🙂
I’m finally moved and settled into my new Toronto condo. One thing I forgot to mention from my 15 Things That Make Life Awesome Blog post is that my roommate can cook really really well.
The best part? My roommate is a Paleo aficionado.
That’s right….he cooks some amazingly healthy and tasty meals. And because of me…he adopted an Intermittent Fasting lifestyle and his weight loss results are coming fast.
It’s really cool when you make small changes to your diet and you break past some plateaus. Since adopting IF into his lifestyle he has lost 5-7 pounds and is starting to get his abs back.
It’s just a testament to the fact that fasting and losing weight have a direct correlation with each other.
Btw here is our view when we enjoy his paleo cooked meals…
Pretty sick eh? This view also doubles as my new office 🙂
Onto the task at hand….
Fasting And Weight Loss
One of the questions I’m asked frequently is what to eat when on an Intermittent Fasting (IF’er) type of lifestyle. Since I prefer simplicity and putting the least amount of thought into my food, I truly believe that Paleo and Intermittent Fasting are a match made in heaven.
When you think about the main concept of Paleo and the main concept of IF…we are really taking things back to the way we normally ate millions of years ago.
Note: During this post I use a number of references on intermittent fasting that I’ll touch upon:
IF – Intermittent Fasting
IF’er – A person that incorporates Intermittent Fasting into their lifestyles.
IF’ing – When you eat in a style that incorporates Intermittent Fasting.
BS or BS’er – Breakfast Skipper
AFD – Average Frustrated Dieter
FG – Forced Grazers – who forced themselves to graze (eat 5-6 times a day) and eat breakfast because they thought it was the right thing to do.
Like most trends that catch on fire…in the past few years none have been more widely discussed and debated than the Intermittent Fasting Lifestyle.
As of right now there could not be a wider spectrum of opinions on IF. I am obviously bias to towards IF because I was able to easily transform my body and live a healthy lifestyle through the use of these IF principles we will be talking about.