PTC: Module 7 - Fasting and Biorhythm (2)

It is a compensatory anti-starvation response that shifts fuel substrate use from glucose and amino acids towards lipolysis and ketone production.

It decreases resting energy expenditure and mTOR signaling.

Ease of diet adherence.

IF per se provides no body recomposition advantage and does not alter energy expenditure.

Appetite during the cut days themselves even decreases.

Fasting periods of at least 20 hours.

They cite a severalfold increase in growth hormone production during fasting.

Growth hormone can drive the insulin resistance many people experience during fasting.

By restricting PSMF periods to outside anabolic windows, one can achieve efficient fat loss with favorable nutrient partitioning.

Micronutrition, dietary fiber, and adherence.

They may negatively affect muscle mass and fat loss.

IF per se has minimal effects on body composition; total macronutrient intake is more important.

Cutting, as it tends to unintentionally reduce energy intake.

Between 15 and 30 hours of fasting.

In leaner individuals, the cumulative energy deficit becomes too large, leading to excessive muscle loss.

IF has a detrimental effect on glucose tolerance in women.

Autophagy is a cellular protective housekeeping mechanism to eliminate damaged organelles, misfolded proteins, and pathogens.

No more than 16 hours.

Susceptibility to depressive eating and having social meals in the evenings.

Because it makes it easier to create an energy deficit and allows for more food and nutrient consumption.

Protein should be consumed at the optimal level as normal.

IF does not offer clinically significant health benefits independent of calorie restriction.

PSMF allows for large energy deficits outside anabolic windows, freeing up calories to fuel muscle growth during anabolic windows.

Ramadan fasting decreases physical activity levels during the day but shifts activity to nighttime, resulting in no significant change in total energy expenditure.

It should still be at or near the targets from the course module on carbohydrates.

IGF-1 is more directly active in skeletal muscle to produce growth than growth hormone.

It does little to increase muscle protein synthesis when fasted, and you remain in negative whole-body protein balance.

A super-compensatory anabolic response after fasting.

Personality traits.

IF leads to a decrease in insulin response in men.

No, intermittent fasting does not seem to benefit our gut microbiota, independent of body recomposition.

A 'zeitgeber' is a 'time giver' that your body uses to determine when it’s time to go to sleep. Food is a weak zeitgeber compared to light exposure and physical activity level.

Male office workers.

Most studies find that women have similar adherence rates on IF and non-IF diets.

No, fasting does not promote autophagy more than you’d expect from its degree of energy restriction.

Increased ketone body production.

Being active in the morning and susceptibility to impulsive eating.

There may be relatively little to gain from combining them.

A PSMF is a period where regular meal frequency is preserved, but meals are reduced to optimal protein intake with minimal intake of other macros.

They tend to result in relatively poor long-term adherence.

Sleep acts as an almost complete reset of hunger levels after the cut day, with minimal compensation on the days after.

It indicates that intermittent fasting has no significant health effects independent of calorie restriction.

Controlled, sedentary men and individuals with low natural appetite during the fasting hours.

No, the timing of fasting does not inherently matter for bodily functions. Intermittent fasting in the morning and evening have the same metabolic effects.

They offer similar health benefits.

Fat loss diets consistently improve insulin sensitivity.

Calm, introverted, cognitive types, such as IT workers.

Anecdotally, IF diets are more popular among men.

Limit fasting periods to 16 hours.

Calorie cycling with PSMF phases can help keep appetite in check, as sleep acts as a reset button for appetite.

Women and individuals with poor carb tolerance.

Reduced hepatic insulin-like growth factor-1 (IGF-1) production, resulting in less negative feedback to the pituitary to produce growth hormone.

Around 20:00 h.

Time-restricted eating did not significantly affect quality of life or mood states compared to regular caloric restriction.

Whether bulking on an IF diet is equally effective as with a larger eating window.

A PSMF has inherent appetite suppressing effects.

The biorhythm of melatonin is unaffected by intermittent fasting when diet composition, light exposure, and physical activity level are taken into account.

In-gym personal trainers and overweight women.

Energy expenditure.

Because your body has no fuel for new protein synthesis.

Yes, many people can get used to both if they do so consistently.

It can be slightly detrimental to someone's insulin sensitivity.

Quark with strawberries, zucchini soup with 1% beef meatballs, or white fish and pak choi in soy sauce.

No, the data do not support any concerns about intermittent fasting impairing sleep quality.

Consistency is the key term for most matters related to biorhythm, not the absolute timing itself.

Pre-metabolic syndrome.

People with naturally little hunger in the mornings.

Ad libitum energy intake only increases by 7% without any increase the day thereafter.

It has the potential to seriously limit spontaneous physical activity and mental energy levels.

9.7 times the protein intake.