fasting challenge

I’ve learned a lot from my month of fasting, mostly that this entire year of challenges is crazy.

Me and my good friend Matias clearly have this in common.

Crazy in a good way, I would argue but that is defintely debatable. January was easy as I am used to doing a month of no-drinking every year.

This month was dedicated to something different and harder , Fasting.

The basic idea was that we would practice “intermittent Fasting” or “IF” for the full month and as a bonus, do a 24-hour fast once and a 48-hour fast once.

Simply put, that means the following:

IF: Fast for 16 hours of the day, eat for 8

Example: I would start eating at 1pm and finish at 9pm, technically just skipping breakfast

24 hour fast: no solid foods for 24 hours, only water/coffee/tea (coffee/ broth is acceptable depedending who you ask but I chose not to)

48 hour fast: same as the 24 hour, just double as long.

I decided to bundle the questions of what I learned and got out of it in the 5 most important ones right here.

  1. Does fasting “work”?

    First, you’ll have to define what you mean by “work” but I’m going to assume here that we are talking about weight loss since most of my clients are interested in that. The simple answer is yes, it works great for weight loss. For myself, I lost 1.4% of SC fat (the visible fat under the skin) and 1% of VC fat (the fat hidden inside the body). My visceral fat has been steady around 9.5 for a long time now and quality of diet did not seem to have major effects on it. This approach immedeately started to break that plateau.
    I’ve seen much more impressive numbers with clients though.
    One person stands out with a loss of 20kg while retaining most of his muscle mass (this is very rare when losing lots of weight) and an 8 point reduction of his VC (also very difficult to obtain) he will be answering 5 questions of his journey soon, by the way.
    Aside from his results, there have been some other great results where fasting has been the only variable we changed and there have been serious changes in weight.
    Personally, I’m more interested in insulin resistance, autophagy and mitigating inflammatory factors but we will get into that fun stuff another time.
  2. How hard is it?

    To put this in perspective, let me tell you this: I used to be an absolute MONSTER when I wasn’t “fed” on time. So much actually, that my behaviour caused friction between me and my long-term girlfriend at the time (no that is not the reason we broke up, but close!)
    I was “team breakfast” all the way, and could not imagine why anyone would voluntarily stay away from food for extended periods of time. I had so many questions and beliefs that were simply contradictory to doing this.
    “Breakfast is the most important meal of the day”
    “we need to eat frequently to keep the metabolism going”
    “not eating limits brainfunction”
    “I will lose all my muscle if I do this”

    Truth is, during my actual experience this didn’t seem to be the case at all. What I noticed, was very comparable to the feedback I was getting from clients.

    – It is not neccesarily easy but it is very simple. no need to count calories, weigh carbs, track intake, nothing of that. during a certain time frame you just do not eat. It takes a lot of planning, organising, shopping and decision making energy out of your day. Most high performers/ CEO’s I work with especially love this aspect.
    – Doing this has changed my relationship to food and hunger. Whereas before hunger would compeltely affect my mood and behaviour, now I see it for what it really is, a feeling that will pass. Usually very quickly, in about 10-15 minutes. It is not so much that our body needs food, it’s more that our biological clock tells us it must be time since we always eat at this time. Breaking the fast also makes the first meal a bit “extra” special. I valued my food a lot more compared to other days where I allowed myself to eat whenever.
    – IF is budget friendly. In my case, I would often sit down and grab a bite to eat between clients just because I wanted to. I did some calculations and that small change easily saved me 150$ in the month if not more.
  3. Did it affect my sports performance / recovery / sleep?

    During IF:
    Workouts not affected, I can do conditioning workouts , BJJ, weights without any noticable difference in performance.
    Sleep: not affected
    Recovery: possibly slightly better (could be linked to the increase in human growth hormone HGH linked to fasting)

    During 24 hour fast:
    Workouts slightly affected, during BJJ quite sharp and energetic, weights & cardio slightly tired and sluggish during.
    Sleep: Not affected (note, broke fast in evening)
    Recovery: no noticable effects

    During 48 hour fast:
    Did not workout (felt super sluggish)
    Sleep: did not notice any effects
    Recovery : nothing notible but autophagy would be taking serious effect during this fast.

    Conclusion: no noticable effects

  4. Would you do this again or long-term? https://www.healthline.com/nutrition/intermittent-fasting-guide

    For IF (intermittent fasting) , the answer is YES. The main reasons are the convenience and the mental sharpness I get out of it.
    It seems to have beneficial effects on my body composition as well, since I have not been very strict with my eating and still been able to drop fat and keep my muscle mass steady.

    For 24, the answer is yes, probably. I have done a couple before and it has been WAY more easy than I expected. I get hungry maybe once or not at all, and I feel very clean and centered during this fasted state. There seem to be serious regenerative benefits from autophagy so it’s something I will look into a bit more.

    48 though, is a different case because it’s a different animal. Compared to the 24 hours, I was feeling off, sluggish, slow. My last part of the fast was like moving through water, is the best way to say it. I realise there is serious health benefits in terms of stem cell activation but I’m simply not sure I can do it and still fuction during a working day.
  5. Would you reccommend this to others?

    Yes. I think it’s clear that it’s an effective strategy to lose weight, help reverse chronic disease like diabetes type 2, optimize hormone levels (like HGH and regulate ghrelin) and change your relationship to food and eating in a positive way.

    Starting Guide to fasting
    What happens which hours of fasting?
    Explainer video about fasting

What’s up #KetoCorporal.

This assignment is as pleasant as it is practical :  Snack options.

Goal:

Having snack options for every situation of the day. On the road, at the office, before the gym.

What to do:

Take a look at the list below and then check the fridge. See which 5 snacks you can prepare for the next couple of days

easy.

Show me your commitment and inspire me by posting your 5 snacks right here 

What’s up #KetoCorporal.

Here’s a new assignment: Breakfast options.

Goal:

Prepare a Ketobreakfast and come up with 3 other options for the week

What to make:

This is an all-time favorite when it comes to Keto breakfasts. And what’s not to love?

We’ve got eggs, bacon, tomatoes, and maybe a bit of cheese thrown in?

Delicious.

The site I’ve directed you to is awesome because it’s like a google specifically for Keto Meals. Just note what the main ingredients to a dish should be, click “keto only” and BOOM. Plenty of options.

What to do : Use the link provided to come up with 3 meals to make over the week.

 

Show me your commitment and inspire me by posting your favorite recipe on the page here

 

 

 

https://www.dietdoctor.com/recipes/classic-bacon-and-eggs

Goal:

Make yourself a batch of Bulletproof Keto Coffee and start the day right

Why:

This delicious coffee packs a meal-worthy  300 calories and combines the power of caffeine with healthy brain-assisting fats and vitamins from the grass-fed butter

How:

  • brew a strong black coffee
  • Put 2 tablespoons of Grassfed butter in a blender
  • add 1 tablespoon of MCT oil (I use coconut oil)
  • Pour coffee in
  • Blend until thick and cream
  • Enjoy!

Additional Assignment:

Start burning some fat on a cardio machine of choice and watch this video

 

Show me your commitment by posting 1 thing you’ve learned from the video on the Facebook Page with the tag #KetoCoffee

 

Ready for the next Challenge? Click here

If you’re reading this, you’ve probably come from step one of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on

Assignment: Elimination

 

Goal: Target and Eliminate all Carbs

The Why:

The point of the Keto Diet is getting into a “Ketogenic State”. A situation in which the body is forced to use fat is a primary and only use of fuel.

What do to: 

I need you to go into the fridge and make note of everything you can not eat during the Ketogenic diet. Look for products like the following

  • Bread
  • Rice
  • Grains
  • Pasta
  • Fruit*
  • Juices/Soda’s

All of these (and many more) are heavy carbohydrate-based and will need to be completely eliminated before attempting the diet.

Choose to either discard of it all / give it away / eat it before starting the diet.

 

Let me know your decision below in the comment box or on the Facebook Page

By the way, the page has a bunch of free workouts also, so keep up to date by liking it!

 

Ready to continue? Click here for the next assignment

Hi there , #KetoRecruit !

If you’re reading this, you’re ready or interested in getting on a Ketogenic Diet.

I’m on ‘the Keto diet right now, and since I’ve gotten many questions on how to get started, I’ve decided to lay out a practical guide.
The only thing you have to do is follow along and if needed, drop me a question below.

Before even getting started, I’ll ask you this: “Are you ready to make a big switch in your diet and lifestyle for at least 4-6 weeks?”

The reason I’m asking is, if you’re not, there is no point in going further. The Ketogenic diet offers lots of interesting effects and it’s simple, but it’s not necessarily easy. 

80% of what we do during the day and the decisions we make are from habit.  Taking on a lifestyle change like this will force you out of “autopilot”, or make you realize that these habit based decisions are a lot stronger than you thought.

In this way, the Ketogenic diet is very clear:

You are either strict or can forget about it.

If you are ready, show me your dedication by dropping “I’m ready to commit” in the comment section below.

 

Afterward,  click here for your first assignment

 

See you on the other side!

 

what to eat before a workout

 

Four things to consider when you’re trying to make sense of never-ending contradicting pieces of health information:

1. The History

2. The Context

3. The Mechanism

4. The Short Term vs. Long Term

Using these points, the video gives some quick examples of how this can be applied to different nutrition information, but the reoccurring example for medications is antidepressants.

 

 

▲Patreon: https://www.patreon.com/WILearned

I got a lot of backlash from the Tess Holiday post I did this week. Even though the initial post said “This cover can be called controversial”, which is obviously is looking at all the discussion that followed, I instantly felt regret posting it.

The conversations that followed were intense. There was no, or very limited, intellectual debate. Instead, there was a lot of attacking, generalizing, taking things out of context, and projecting of some of my friends’ own problems on the issue.

As Corbett mentioned correctly, Facebook is not the place to have this discussion. However, there are some points that I’d still like to make and there are some things that I should rectify. (And thank you, Rachel, for bringing this to my attention).

My problems with the Tess Holiday issue:

  • My problem is not with Tess itself. Even though I do believe that she is not sincere. I know many overweight people that do, in fact, embrace their heavier frame and they are okay with that and I believe and respect that. They also do not celebrate or promote their weight, and they definitely don’t tell me or other people to quote “Kiss their fat ass”. Tess pretends to fully embrace her weight and pretends to be proud of “who she is and how she is”, but at the same time, she is on a Cosmopolitan cover wearing make-up and heavily photoshopped. The hypocrisy here is flat-out annoying to me and it’s a big part why I simply do not buy into the facade.
  • Obesity should not be promoted or embraced. I’m just baffled by how I need to explain to people that the being morbidly obese is a disease. It’s affecting the quality of life, decreases lifespan, affects people around them and costs an INSANE amount of money, and this is in the states alone. And this is 100% preventable.

What I should have added:

  • I’m all for accepting a wider view of what’s “normal” when it comes to beauty standards. I don’t think that our former standard with overly skinny catwalk models was healthy at all. Maybe I should have stated this but haven’t we long passed this idea?
  • Rachel brought up to me that I could be sending out the wrong signal and brought Ashley Graham to my attention. I’ve looked into her and I think she is the perfect example of what being a plus sized model that can also still portray a healthy lifestyle.

 

My view on the Cosmopolitan issue stands. I think they’ve pushed the narrative too far to the extreme by putting Tess on the cover. Being overweight to the point of killing yourself from the inside is not something that should be glorified. Instead, attention should be more towards women like Ashley Graham that can demonstrate self-acceptance, health and a couple of pounds more.

 

Always appreciate thoughtful discussion,

 

Mark