Tag Archives: metabolism

Intermittent Fasting

Intermittent fasting is nothing new. Humans have fasted for most of their history, whether it’s during the typical overnight period, during more extended periods of food scarcity, or for religious reasons.
What is new is that clinical research on IF’s benefits for health and longevity is beginning to catch up.

Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.

Rather than something we’re forced to endure – a result of poor food availability or cultural expectations – IF is becoming something that health and physique-oriented people are seeking out in order to keep their bodies in top shape.

The proposed benefits of IF in animals and humans read like a laundry list of “look better,” “feel better,” “live longer” physiological changes. These 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)

Source: http://www.precisionnutrition.com/intermittent-fasting/chapter-1

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Sample: 
Eat in 5-6 hour window (example 5pm-11pm)
During the day do this 2-3 times a day
1 scoop of Xtend BCAAs
5  grams glutamine
3 grams fish oils
Also during the day coffee, green tea and diet soda is fine.  Sip water as well.
Post workout just have a low/no carb protein.
Every night meal should be:
150-175 grams of protein
150 grams carbs
90 grams of fat
Use MyFitnessPal to help with your macros for you feeding time.

Factors regarding your metabolism

by Tris Mardiastuty
Last updated: Oct 24, 2014

WHAT ARE BASAL & RESTING METABOLIC RATES (RMR)?

These two terms are used interchangeably, although they are not technically the same. Resting metabolic rate is really what most lay people mean when they say basal metabolic rate, and I talk here only about resting metabolic rate (RMR). Basal metabolic rate is a precise calculation with a precise definition; RMR is close enough for practical purposes.

YOUR METABOLIC RATE = YOUR RESTING METABOLIC RATE (EASY TO CALCULATE REASONABLY ACCURATELY) + ENERGY CONSUMED BY YOUR DAILY ACTIVITIES (MUST GUESTIMATE).

Resting metabolic rate is the energy required by an animal to stay alive with no activity. Therefore, your real metabolic rate is always significantly higher than your RMR. Calculating RMR is a very useful first step in calculating your real metabolic rate.

Your Resting Metabolic Rate (RMR) is one of the main contributing components of energy expenditure (around 70%).

WHAT DETERMINES RESTING METABOLIC RATE?

A very small number of people have physical conditions that give them strange resting metabolic rates.

However, for the vast majority of people, resting metabolic rate can be calculated knowing a few key variables. They are age, sex, weight, height, and fat-free body mass. Fat-free mass is a very important variable. Weight and height are used in one formula to determine body surface area.

THINGS THAT AFFECT YOUR METABOLIC RATE

MUSCLE: More muscle increases your RMR.

AGE: Your RMR decreases with age.

GENETICS: A decrease in your RMR can be due to genetics.

THE WEATHER: Living in a cold enviroment can increase your RMR. I know this sounds strange, but you expend more energy while moving around in cold weather. It’s a lot easier to move around in summer but more of an effort to “get going” in winter.

MEALS: Small regular meals will increase your RMR.

PREGNANCY: It can increase your RMR.

CRASH-DIETING: It will decrease your RMR.

SUPPLEMENTS: Some supplements can raise your RMR.

WHEN DOES THE BODY CHANGE ITS RESTING METABOLIC RATE? DOES CUTTING YOUR FOOD INTAKE REDUCE RESTING METABOLIC RATE?

The body cannot change its resting metabolic rate per unit of fat-free body mass. Studies have shown this.

Your resting metabolic rate will decrease as you lose muscle. Losing fat alone will not lower your RMR (and note that you will need to follow a very sensible program to lose fat without losing muscle). You have probably heard that people who go on crash diets end up lowering their metabolic rate, which means when they go off the diet, they put on fat more easily than before they started. This is because they have lost muscle, so they have lowered their metabolic rate.

However, the amount of energy burnt per unit of fat-free weight does not change; poor dieters end up with fewer units of fat-free weight, and that’s where their vicious cycle comes from.

ARE SOME PEOPLE’S DIGESTIVE SYSTEMS MORE EFFICIENT THAN OTHERS?

No. And your system does not become more or less efficient in response to changing food intake. Even obese people rarely have more efficient bodies. Researchers inspect the energy value of feces to determine this.

GIVEN THE SAME VALUES FOR THE VARIABLES, HOW MUCH DOES RESTING METABOLIC RATE VARY BETWEEN PEOPLE?

In other words, what is the error in the formulas used to calculate RMR?

The latest research indicates there is a low variance in resting metabolic rate (RMR) between individuals who have the same values for the key variables. That is, given someone’s age, their fat-free mass, their height, and their sex, the formulas are accurate.

“Recent evidence thus supports the conclusion that within-subject variations in BMR [more or less the same as RMR] are small and insignificant, even when energy intake and physical activity are uncontrolled (Shetty & Soares, 1988). This effectively refutes the Sukhatme-Margen hypothesis.”

RMR CALCULATOR

Calculate how many calories you need to simply maintain your weight.
Select Your Gender:
Your Weight:
Your Height In Inches:
Your Age:
Optional: Your Bodyfat %:
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 Pounds Or  Kilograms
 Inches
 Years
 %
Enter your bodyfat percentage IF you know it. If not, leave it blank.
Republished from www.tim-richardson.net/BodyForLife/analysis.html with permission.