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My Experiments With Intermittent Fasting by Dr. John M. Berardi

Nutrition is a really hot topic in the CrossFit community, but with the debate centering on whether to eat Paleo or Zone, I’m afraid another eating style is completely flying under the radar.

Careful, folks. You don’t want to miss this one.

It’s called intermittent fasting (IF), and while it’s certainly not for everyone, there are athletes in the CF community who would absolutely benefit from playing around with it.

Now, before you pick up your Zone or Paleo toys and go home, here’s the interesting thing: you can still Zone or Paleo while experimenting with IF.

I’ll tell you how.

About Intermittent Fasting

Maybe you don’t know what the heck I’m talking about when I refer to IF, so let’s start with the basics.

“Intermittent fasting” is the name some nutrition experts give to the practice of occasionally going for extended periods without eating. Maybe you go 12 hours. Maybe it’s 16 hours. Maybe it’s 24 hours.

Pretty simple, right? Sometimes you eat. And sometimes you don’t.

Here’s the catch: no matter what eating style you currently follow, I promise you’re already doing some form of intermittent fasting. Think about it this way: let’s say you eat dinner by 8 p.m. and breakfast at 8 a.m. the next day. In that case, you’re fasting for 12 hours every day. (Some people refer to this as a 12/12 eating schedule because it’s 12 hours of fasting and 12 hours of eating).

So if your knee-jerk reaction is to say “no way!” to intermittent fasting, remember you’re already doing intermittent fasting. Every day. And you’re probably already enjoying some of its benefits.

However, some great new research shows that a ton of really powerful benefits might come when we extend the fast even longer than the typical 12 hours.

The Benefits of Intermittent Fasting

In animal models, where most of the research has been done, the proposed benefits of extending our normal fast—from time to time—reads like a laundry list of look-better, feel-better, live-longer physiological changes. These changes include:

Reduced:
• Blood lipids (including decreased triglycerides and LDL cholesterol)
• Blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
• Markers of inflammation (including CRP, IL-6, TNF, BDNF and more)
• Oxidative stress (using markers of protein, lipid and DNA damage)
• Risk of cancer (through a host of proposed mechanisms; we’ll save them for another review)

Increased:
• Cellular turnover and repair (called “autophagocytosis”)
• Fat burning (increase in fatty acid oxidation later in the fast)
• Growth-hormone release later in the fast (hormonally mediated)
• Metabolic rate later in the fast (stimulated by epinephrine and norepinephrine release)

Improved:
• Appetite control (perhaps through changes in PPY and ghrelin)
• Blood-sugar control (by lowering blood glucose and increasing insulin sensitivity)
• Cardiovascular function (by offering protection against ischemic injury to the heart)
• Effectiveness of chemotherapy (by allowing for higher doses more frequently)
• Neurogenesis and neuronal plasticity (by offering protection against neurotoxins)

But let’s not just geek out here. Although…..

Continue reading here

TUESDAY 9.8.20

A. Push Press
3-3-2-2-1-1-1

B. “Getting Started”
For time:
18 Push Press, 50 Double Unders
15 Push Press, 50 Double Unders
12 Push Press, 50 Double Unders
9 Push Press, 50 Double Unders
6 Push Press, 50 Double Unders
3 Push Press, 50 Double Unders
RX 135/95
*15 Min Cap