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Are just start your fasting journey? In this video, I will outline 5 BEGINNER FASTING MISTAKES. If you are already well into your fasting journey, there is still something you can get out of this video. I’m sure of it! SO let’s dive in and I’ll see you in the COMMENTS!!
Fasting too Frequently
As an extreme example, a study from the European Journal of Sports Science journal found that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period
Not everyone is going to restrict themselves to a 4-hour eating window, but the point is that with a shorter eating window, the harder it is to eat at maintenance, let alone a surplus
Study #1 – The Journal of Clinical Endocrinology & Metabolism
A short-term study found that college women at the University of Virginia who fasted for two days experienced a 75% drop in leptin
Study #2 – Obesity
Another study in obese participants, which involved eight weeks of ADF, found that leptin concentrations were reduced by 21% by the end of the experiment
Big Meal to Break Fast
First, you need to understand that Fasting Increases Insulin Sensitivity
Fasting results in higher levels of proteins called tropomyosin (TPM) 1, 3, and 4, which are important in improving the body’s sensitivity to insulin
And if you workout during your fast, you’re increasing insulin action in skeletal muscles
A study from the journal Diabetes found that strength training increases protein content of GLUT4, insulin receptor, protein kinase B-alpha/beta, glycogen synthase (GS), and GS total activity
Specifically, found that strength training for only 30 min three times per week is enough to see increases in insulin action in skeletal muscle
Overeating – Cell
Metaflammation refers to the chronic low-grade inflammation that contributes to diseases of metabolism such as insulin resistance, diabetes, and obesity.
In your body there is a molecule called RNA-dependent protein kinase, or PKR, which points out and fights viruses with other molecules, but if you overeat, it also attacks metabolism
When you eat too much, excess nutrients attack cells that contain PKR, and its response is to fight back by shutting down metabolism because all of these extra nutrients are perceived as a threat
Not Actually Fasting
This one’s pretty straightforward, but consuming certain things during a fast without realizing you’re breaking your fast (i.e. coffee creamers, BCAAs, etc. or following that “under 50kcals doesn’t break a fast myth”) – elevates insulin, hinders the fat burning process
Eating Right before Bed
Diabetologia, 2009 https://www.ncbi.nlm.nih.gov/pubmed/19377888
This paper explains how the pancreas (the organ that secretes insulin in response to dietary carbs) has receptors for the sleep hormone melatonin. When melatonin, produced by your gut at night, binds to these receptors, it inhibits insulin production and you become glucose intolerant.
Not Drinking Enough (water and/or electrolytes)
Insulin affects our kidneys in such a way to retain sodium which can lead to a higher sodium/potassium ratio – leads to electrolyte loss
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: