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THE POWER OF INTERMITTENT FASTING

Principles and Simple Steps For Optimal Health

By Callum @ AvocadoNinja

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ARTICLE KEY POINTS

      • The basic idea of intermittent fasting is that you eat all your meals in an 8-hour window—for example, from 12 p.m. to 8 p.m. You are then fasting for the other sixteen hours of the day.
      • Intermittent fasting is incredibly effective in promoting fat loss,11 maintaining muscle12, defending against cancer13, and boosting the resilience of your body15. It can help you live longer15 and within weeks, many people report improvements in sleep.15 16

In this article, I explain what intermittent fasting is, motivate you with the incredible proven benefits and then give you some simple steps to implement this in your life.

ARTICLE CONTENTS

what is intermittent fasting?

The basic idea of intermittent fasting is that you eat all your meals in an 8-hour window—for example, from 12 p.m. to 8 p.m. You are then fasting for the other sixteen hours of the day.

 

Since you are sleeping through 6–8 hours of this time, it makes it a lot easier. Plus, with the special health hack that I will share, you won’t even be hungry in the morning. You will wake up full of energy and eat lunch and dinner every day.


Instead of continually bombarding the body with different foods and drinks at all times of the day and night, this gives your body some time to reset. When you give your body this break, your glucose levels stabilize, your insulin levels come down, and your body has a chance to clear out, clean, and optimize—all of which can bring major benefits.

 

Note: Check with a qualified health practitioner before making any changes to your diet or lifestyle, including intermittent fasting—especially if you have hormone issues or if you are underweight, pregnant, breastfeeding, or have any serious health challenges.

BENEFITS OF INTERMITTENT FASTING

Incredible Benefits

 

Intermittent fasting is incredibly effective in promoting fat loss,11, maintaining muscle12, defending against cancer13, and boosting the resilience of your body15. It can help you live longer15 and within weeks, many people report improvements in sleep.15 16

 

Lose Fat and Increase Muscle Mass


This is also one of the few ways that you can simultaneously lose weight17 and retain muscle mass12. This is because intermittent fasting will boost your metabolism to burn more calories11, and at the same time you are consuming fewer calories on a daily basis. In addition, growth hormone levels can increase significantly during fasting18, which helps repair, recover, and rebuild muscle. As well as making you feel great!

 

Weight Management and Blood Sugar


Because blood sugar stabilizes, intermittent fasting has also been shown to help prevent insulin resistance and leptin resistance, which may assist with weight management.19

 

Supercharge Your Brain


It increases neuronal plasticity, which is the brain’s ability to grow and adapt, as well as neurogenesis, the creation of new neurons in your brain.20 This helps keep your brain alert and youthful, reducing the risk of Alzheimer's and cognitive decline.21 It can even create feelings of tranquillity.

 

Live Longer


It also helps you live longer, makes your cells more resilient to oxidative damage15, protects your brain cells and improves cognitive function20, and burns fat like crazy. But even more important, intermittent fasting kickstarts autophagy22. During this process, your cells search the body for old, diseased, or dead cells. It will then recycle any useful parts and use what is left over for energy.


When autophagy is activated, it dramatically slows down the ageing process23, optimizes your body’s functioning, protects your cardiovascular system24, lowers bad cholesterol25, reduces the risk of cancer26 and other chronic diseases, and reduces inflammation throughout your cells27. And thanks to intermittent fasting, this will happen every time you do it!

 

Five Days a Week


It is important to note that we are going for balance here. So, we don’t do intermittent fasting every day. I recommend that you take two days off per week and have moderate carbohydrates with breakfast on these days.

HOW TO IMPLEMENT

To get the full benefits of intermittent fasting, I recommend that you do the following:

 

  • STEP 1: Don't eat in the evening (or within 3 hours of bed). This will also improve your sleep performance.

  • STEP 2: Have the Ninja Power Drink for breakfast. As you are already in a fasted state when you wake, it's great to leverage this. The Ninja Power Drink gives you fuel, without breaking your fast, as the body is using ketones for energy.
  • STEP 3: Follow the Ultimate Meal Formula, which you can find here, for the rest of the day.

  • STEP 4: Take two days a week off the intermittent fasting schedule and have some healthy carbohydrates for breakfast.

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SOURCES AND REFERENCES

 

Real Ketones Study Results Human Clinical Study Blind Comparison of Two Different Compositions of Exogenous Ketones and Their Impact on Anxiety, Weight, Lean Muscle Mass and Cognitive Function by Gacio, J. Koche, L. Dituri, J.


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3. "Beta-Hydroxybutyrate (Bhb)," WebMD, [Online]. Available: https://www.webmd.com/vitamins/ai/ingredientmono-1569/beta-hydroxybutyrate-bhb. [Accessed 23 November 2021].


4. Exogenous Ketones as an Adjunct to Low Calorie Diet on Metabolic Biomarkers, Fat Loss and Health. Conducted by The Center For Applied Health Sciences (CAHS) Tim N. Ziegenfuss, PhD, CSCS, FISSN, Hector L. Lopez, M.D., CSCS, FAAPMR, FI


5. "What is Beta-Hydroxybutyrate (BHB)?," Ketologic, [Online]. Available: https://ketologic.com/blogs/articles/what-is-beta-hydroxybutyrate. [Accessed 23 November 2021].


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