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Intermittent Fasting 101 & Weight Loss


What is Intermittent Fasting (IF)?

For those that may not be familiar to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (I recommend 2 x times per week on my METABOLIC365 Program).

From what I have read/learned from of independent research on reduced calorie intake (CR) and IF studies, the conclusions are that using short-term calorie restriction/fasting may be effective when it comes to:

  • Reducing blood glucose and insulin levels (improving the state of the overall glucose metabolism)

  • Increasing fatty acid oxidation with increased FFAs (through increasing lipolysis hormones GH, glucagon and adrenaline)

  • Sparing and preserving muscle tissue (lean mass)

  • Increasing various health factors (lower inflammation, lower blood pressure, reduced oxidative stress, increased protection against neuro-degenerative diseases, and more)

  • Keeping the metabolism strong/healthy (as eating more meals does not “speed up” your metabolism)

There are also a multitude of lifestyle benefits such as not being a slave to eating all day long (like modern “diets” seem to preach), having more natural daily energy/focus, and even just learning how to enjoy eating once again.

Overall it can be a simple eating lifestyle that can not only help you lose weight, but more importantly let you relax and provide relief from obsessing about food or “diets” all day.

How To Start Using IF

Is there only one set way in which to use intermittent fasting?

No, of course not.

I could easily come up with several different IF protocols based on people’s individualistic needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. However I am going to keep it simple and give you my preferred 2 x week protocol that i have successfully used with my Metabolic program for the last several years, which keeps me leaner year round now at 47 then when i was in my 20-30’s.

  • Shorter IF: This means that it is done more than once per week with a condensed eating window. I also like to call this “Intermittent Feeding” instead of fasting. For example someone could be eating their calories in a 6-8 hour window daily (and the fasting part happens around it).

  • Day 1- On Saturdays I enjoy my “Re-Feed” Meal around 7pm , then Fast for 16 hours until noon on Sunday. during the fasting time be sure to get your Metabolic365 workout done.

  • Day 2-Wed I repeat the same routine minus the Re-Feed Meal. 7pm last meal on your Metabolic Meal plan , then fast until noon on Thursday. ( making sure to consume Amino4 every 2-3 hours during your fast) Black Coffee with 1 Tbsp. of coconut oil in the morning is also recommended to sure your appetite and give you energy for your workout.

  • Use the “Zero” App. to track your 14-16 hour fast on your smart phone. As it counts down the time and helps keep you focussed on the end goal.


Q: What can I eat or drink while fasting?

A: Well the simple answer is nothing (outside of water) for a “pure” fast. I (and many others) also enjoy drinking Bulletproof Coffee or tea in the AM, Plus having Amino4 BCAA’s Every 2-3 hours during your Fast. I do personally make an exception to add in some fat to my morning coffee, namely coconut oil & Pure BCAA”s from Amino4 , while it may not be a “pure” fast, I also do believe it enhances my daily intermittent “feeding” schedule (and doesn’t seem to take away from the fast itself).

Q: What is the best kind of exercise to do with IF?

A: Metabolic365 Training is ideal with IF and that's why its so effective in its end results for fat loss & changing to your body composition . What that means is using a short “burst” of more effort (resistance & conditioning training, higher intensity intervals) to generate better post workout responses for fat loss, muscle repair and also nutrient usage (amino acids, glycogen). Keep in mind, many of these metabolic responses can be for 24-48 hours! A short and intense workout circuit or intervals can do wonders 2-3x a week, and then your attention should be on how you eat (80% of your results are there after all). After that, just go be active however you enjoy in life…or in short “go play”!

Introducing “Zero,” a new app to help you fast. My interest in intermittent fasting ( IF) started several years ago when I learned that Hugh Jackman used a daily 16- hour fast to lean up for his role in Wolverine. I now Continue to use it 2 x times per week to help me maintain 10% bodyfat Level year round.

-D.Brandt ..aka Mr.Metabolic

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