Athletic Majority

Intermittent fasting is gaining quite a bit of popularity for people who live active, on-the-go lifestyles. While you might naturally assume that fasting is inherently unhealthy and detrimental to your longevity, research suggests quite the opposite.

In fact, shorter phases of fasting (like 14-18 hours of no energy/calorie consumption) can have a multitude of therapeutic benefits, such as improving insulin sensitivity, enhancing fat loss, stabilizing blood sugar levels, increasing growth hormone secretion, and more.

However, lengthy fasting phases (such as fasting for longer than an entire day) might do the inverse. Therefore, we recommend you stick to shorter fasts.

But how exactly does intermittent fasting (IF) work? And why is it an excellent protocol for individuals who are on-the-go and busy? Keep reading as this post gives you the information you need to know about IF and the best ways to make it work with your schedule!

Understanding Intermittent Fasting

In this context, IF denotes an eating pattern where you incorporate brief/"intermittent" lengths of time where no calorie-containing foods/liquids are consumed (with a couple of exceptions we will discuss later). Physiologically, fasting does not typically occur until you've gone around 12 hours without taking in any energy/calories, and the advantages of daily intermittent fasting appear to reach their endpoint as soon as you have made it to the 20-hour mark.

While most people believe that daily fasting is naturally unhealthy and dangerous, research findings contend that it's in fact rather advantageous for healthy aging and metabolic rate (over time).

Will I Lose Muscle Mass if I Fast Every Day?

Simply put: No, you will not lose much muscle mass (if any at all) while intermittent fasting. Keep in mind, even when you're not grazing on protein all the time like countless diet "experts" suggest, you will not go into "catabolic mode" in a matter of 16 hours or so. (Especially if you ate properly before beginning your fast).

Only substantial fasting durations (i.e. longer than an entire day) appear to trigger considerable decreases in metabolic rate (and break down of muscle mass for energy), which is just merely essential for survival reasons. Muscle tissue catabolism during shorter fasting periods is negligible. This is why it's prudent to keep your fasting durations brief and more frequent (e.g. less than 20 hours each day).

Intermittent Fasting Setup

As noted earlier, IF is simply a diet protocol where you fast for a brief interval each day and then eat within a specific timeframe. For example, if you follow an 18-6 IF schedule, your day might look like this:

6:30 AM -- Wake up

6:30 AM - 12:30 PM -- Fasting Period

( Begin eating phase)

12:30 PM-- Meal 1 ("Breakfast")

3:00 PM-- Meal 2

5:30 PM-- Meal 3

( End eating phase)

Thus, your feeding window is approximately six hours, meaning the remaining 18 hours of the day/night are spent avoiding calorie-containing food/drink. Note that you will likely be asleep for a large portion of the fasting phase, making the process quite a bit easier than it seems.

Also, note that you may consume small amounts of low-calorie liquids to keep hydrated while you are fasting; this includes things like black coffee, tea, etc.

Get Lean with Intermittent Fasting & Axis Labs

Step 1: Plan Your Fasting and Feeding Intervals

As mentioned earlier in this post, your fasting interval should ideally be around 14-18 hours. Some individuals may need to go a couple hours longer or shorter depending upon their lifestyle/schedule.

Here is an intermittent fasting regimen suggestion for someone who works during the day:

Fasting/Feeding Schedule

7:30 AM -- Wake

8:30 AM to 4:30 PM -- Work (Fasting Phase)

5:00 PM -- Meal 1 (" Breakfast")

8:00 PM -- Meal 2

11:00 PM -- Meal 3

12:00 AM -- Bedtime

Step 2: Split Up Your Macronutrient Intake Accordingly

There are no strict rules for how you should split up your macronutrients at each meal, but it is prudent to consume most of your carbs after exercising and/or in the first meal of your day.

Aside from that, IF is pretty simple to follow.

Let Axis Labs Help Fuel Your Intermittent Fasting Regimen!

Intermittent fasting is a great lifestyle for keeping healthy and reducing the stress of worrying about food while you’re working. For busy folks and business owners who simply don’t have time during the day to sit down and eat, IF is an ideal solution.

If you are also in a pinch for time to prepare your meals, try AXIS LABS MUSCLE DELIGHT delicious whey protein to help you get the quality amino acids your body needs to build lean muscle and help you recover.

At their most basic, exogenous ketones are ketones that occur outside the body (e.g. supplement, food, etc.). Chemically speaking, ketones comprise a class of organic molecules that contain a central carbon atom bonded to oxygen and two carbon-containing chemical groups.

As a byproduct of lipolysis (fat breakdown), the liver creates several different ketones, including beta-hydroxybutyric acid (BHB), acetone, and acetoacetic acid. In terms of chemical structure, BHB isn’t a ketone body as it has a reactive -OH (hydroxyl) group where an oxygen atom normally would be present; nevertheless, BHB works like a ketone throughout the body.

Ketones provide your body with an alternative fuel source, and also work as a signaling molecule, particularly in mitochondria - cellular “power generators”. Fats (and ketones) are necessary nutrients for our survival (especially if carbohydrate consumption is limited).

How Exogenous Ketones Work

Exogenous ketones are naturally-derived compounds that combine a salt, such as sodium, calcium, or magnesium with BHB to improve intestinal absorption. This grants users additional benefits by providing the necessary electrolytes to keep you hydrated and performing at max capacity.

Promptly after ingesting BHB salts, a variety of metabolic adaptations take place:

• Research shows that ingesting BHB salts is an efficient way to rapidly increase plasma levels of BHB (up to 3 mMol) for 7-8 hours. This means your body will enter a state of ketosis relatively quickly.

• Consuming BHB salts can boost insulin sensitivity and promote utilization of oxygen throughout the body. For gym-goers, bodybuilders, and fitness aficionados alike, enhancing insulin sensitivity with exogenous ketones is an exceptional benefit. This puts your body in prime position to use carbohydrates for assisting muscle repair and energetic purposes rather than converting them to fat.

Why Use Exogenous Ketones?

Taking exogenous ketones gives your body an instant supply of BHB. As long as you're following a low-carbohydrate diet, the consumption of exogenous ketones causes your body to “switch on” ketosis rapidly (in as little as 15 minutes) and lasts upwards of eight hours. This translates to a multitude of benefits, which we will be detailed in the following sections.

Exogenous Ketones: Benefits and Health Applications

Easier, More Efficient Fat Loss

• Decreases food cravings: In a 4-week trial, rats who consumed exogenous ketones exhibited significantly less weight/body fat gain than rats receiving no supplement.[3] It is postulated that the reduced weight gain is a result of exogenous ketones reducing overall food intake/energy consumption.

• Boost mitochondrial content and function: Mitochondria are basically the engine that converts fat into ATP for fuel. Ketones increase the number and function of these engines so you can burn more fat for fuel, faster.

Performance Enhancement and Nootropic Properties

• Athletic performance enhancement: Taking BHB salts can create a state of ketosis lasting 7-8 hours, enacting the physiology of fasting (i.e. increased fatty acid oxidation, elevated growth hormone secretion, etc.).[4] Moreover, BHB salts are a unique sports supplement that can elevate ketone values in the blood while muscle glycogen remains substantial (decreased muscle glycogen is well known to impair sustained physical performance). Essentially, athletes can benefit from BHB salts before training or competing.

• Nootropic properties: Research shows that exogenous ketones can support cognitive function and enhance mental processing by encouraging the manufacture of phospholipids in the brain.[5]  Phospholipids are key substrates that regulate hypertrophy and integrity of neurons.

Health and Longevity Benefits

• Anti-carcinogenic: Cancer cells appear to lack the capacity to appropriately use ketone bodies for replication and growth. In fact, one study shows that exogenous ketone use increased the survival rates of mice with cancer upwards of 70% in contrast to mice taking no supplemental ketones.[6]

• Neuroprotection: Recent demonstrates that supplemental ketone intervention can significantly slow the neurodegenerative process and ensuing decline in cognitive capacity.[7] While the mechanism underlying this phenomenon is yet to be elucidated, researchers surmise that ketones work to decrease inflammatory response in the brain. Contrarily, glucose/sugar has been shown to increase inflammation throughout the brain.[8]

• Anti-Inflammatory: BHB salts may reduce inflammation by effectively inhibiting the activity of inflammasomes - special proteins that mediate inflammatory response.[9]

Wrap-Up

Exogenous ketones are going to be a hot topic of research in the coming years. While there is good evidence of the performance-enhancing and health benefits of BHB salts, you can expect to see more studies surfacing that investigate the potential benefits of this revolutionary class of sports supplements.

References

1. Balasse, E. O., & Neef, M. A. (1975). Inhibition of ketogenesis by ketone bodies in fasting humans. Metabolism, 24(9), 999-1007.
2.  D'Agostino, D. P., Pilla, R., Held, H. E., Landon, C. S., Puchowicz, M., Brunengraber, H., ... & Dean, J. B. (2013). Therapeutic ketosis with ketone ester delays central nervous system oxygen toxicity seizures in rats. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 304(10), R829-R836.
3.  Shannon L. Kesl,corresponding author Angela M. Poff, Nathan P. Ward, Tina N. Fiorelli, Csilla Ari, Ashley J. Van Putten, Jacob W. Sherwood, Patrick Arnold, and Dominic P. D’Agostino (2016). Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague–Dawley rats. Nutrition & Metabolism, 13(9)
4.  Cox, P. J., & Clarke, K. (2014). Acute nutritional ketosis: implications for exercise performance and metabolism. Extreme Physiology & Medicine, 3, 17.
5.  Yeh, Y. Y., & Sheehan, P. M. (1985, April). Preferential utilization of ketone bodies in the brain and lung of newborn rats. In Federation proceedings (Vol. 44, No. 7, pp. 2352-2358).
6.  Poff, A. M., Ari, C., Arnold, P., Seyfried, T. N., & D'Agostino, D. P. (2014). Ketone supplementation decreases tumor cell viability and prolongs survival of mice with metastatic cancer. International journal of cancer, 135(7), 1711-1720.
7.  Hertz, L., Chen, Y., & Waagepetersen, H. S. (2015). Effects of ketone bodies in Alzheimer's disease in relation to neural hypometabolism, β‐amyloid toxicity, and astrocyte function. Journal of neurochemistry, 134(1), 7-20.
8.  Hashim, S. A., & VanItallie, T. B. (2014). Ketone body therapy: from the ketogenic diet to the oral administration of ketone ester. Journal of lipid research, 55(9), 1818-1826.
9.  Youm, Y. H., Nguyen, K. Y., Grant, R. W., Goldberg, E. L., Bodogai, M., Kim, D., ... & Kang, S. (2015). The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nature medicine, 21(3), 263-269.

The fitness field is flooded with countless fad dieting regimens that claim to be a remedy for everybody's health, bodybuilding, and fat loss ambitions. The truth is that science, specifically health sciences, are topics that don’t permit sweeping assertions like, "The South Beach Diet is the absolute best way to eat if you’re trying to lose weight!" You literally won’t find enough data on any existing fad diet that supports such a grandiose claim.

In other words, there is no (and likely never will be) such thing as the optimal fad diet. Nutrition is not black and white like many health and physical fitness "gurus" make it out to be.

This article will take a look at three of the most popular fad diets: The Whole30, the Paleo, and the Ketogenic Diet.

The Paleo and Whole30 Diets

The Whole30 and Paleo diets are quite similar. Foods permitted during each program consist of meat, poultry, veggies/fruits, raw nuts/seeds, eggs, and fresh seafood. Throughout the Whole30, individuals are recommended not to count calories or to weigh themselves. Those on the Paleo diet do typically count calories/macronutrient intake.

After the Whole30 30-day program is complete, individuals are free to methodically re-incorporate foods that are outside of the backed Whole30 list, record the health ramifications, and identify if the additions are necessary. The program's creators claim that added sugars, dairy, grains, beans/legumes, and beans negatively impact weight, stress, and health.

At the time of this writing, no research studies that directly address the health impacts of the Whole30 have been performed. Nevertheless, nutritionists endorse the program's focus on proteins, veggies and raw foods and the elimination of added sugars and alcohol; however, they also generally see it as too restrictive.

The main thing to note is that the Paleo diet is meant to be a long-term diet protocol where you eat foods that only our human ancestors purportedly ate. The Whole30 takes the Paleo concept and turns it into a 30-day sort of “cleanse”. The position most Paleo followers take is that agricultural development has led humans to eat mainly grain-based diets, which in effect led to many modern diseases.

However, it remains to be elucidated that whole grains are a direct cause of disease. They actually appear to be health-promoting in many ways. Furthermore, the Center for Disease Control (CDC) notes that only one in every 133 people are affected by celiac disease; approximately one in every 22 people are gluten-intolerant. Converting to percentages, that’s 0.75% of people having celiac disease and 4.54% of people being gluten-intolerant.

It is further approximated that only 3% of the U.S. population has an allergy to any food, with the most prevalent allergy being peanuts. It’s hard to argue that Paleo or Whole30 diets are proper ways to eat when you consider such research.

Ironically enough, meat - which is a staple of the Paleo and Whole30 diets - appears to significantly increase the risk of cancer (especially colon cancer). Are these diets really all that healthy? In some aspects: Yes. In other aspects: No. Only you can decide if these fad diets are worthwhile.

We still have one more diet to consider: the ketogenic diet.

The Ketogenic Diet

The ketogenic diet (aka keto diet) is a very-low-carbohydrate diet that emphasizes intake of moderate, quality protein and high amounts of healthy dietary fat. When carbohydrate intake is negligible, your body starts to break down more fats for energy (since glucose isn’t readily available); this process creates substances known as ketone bodies, which have a variety of physiological roles.

A proper keto diet consists of roughly 5-10% of total daily calories coming from healthy carbohydrates such as fibrous vegetables/fruits; 20-30% of calories coming from quality protein sources such as poultry, fish, meat, eggs, and certain plants; and 65-70% of calories coming from healthy fat sources such as coconut, salmon, avocado, nuts/seeds, butter, cheese, etc.

The ketogenic diet plan is quickly increasing in appeal, specifically in clinical practices and fitness subculture, due to the bounty of scientific research supporting its beneficial properties. These health benefits normally consist of better cognitive function, more steady energy levels, support for weight reduction, healthier cardiovascular function, and more effective blood glucose balance.

Which Fad Diet is Best?

Ultimately, asking which of these diets is “best” is not apropos. As iterated earlier, fad diets are not optimal for everyone. Does this mean they aren’t beneficial? Certainly not.

Based on anecdotes and literature, the ketogenic diet has the most compelling evidence at this time. Nevertheless, the Paleo and Whole30 diets have some merit, but they are based mainly on conjecture.

Did you struggle to get out of bed this morning because of how sore and stiff you felt from yesterday’s workout? Whether you're an amateur marathoner or a routine gym-goer trying to build muscle, you must consider recovery as an integral component of your fitness regimen. Rather than dealing with the ongoing aches and soreness of training, try some (or all) of these science-based suggestions to help your body recuperate quickly and efficiently.

11 Research-Backed Ways to Accelerate Your Recovery from Exercise

1. Catch more Z’s

While the precise mechanisms of how sleep impacts recovery are yet to be elucidated, several research studies suggest that being sleep deprived has significant ramifications on recovery from intense exercise.[1,2] Sleep is also imperative for your body to repair (and build) muscle tissue, so getting additional sleep after an intense training session will only help for developing stronger muscles and enhancing endurance.

2. Put on some relaxing tunes

Music can be an exceptional resource when you’re trying to force your way through a grueling leg workout (or even a moderate jog outside). While your preference in music for exercising is probably something a little more upbeat and fast-paced, try using more relaxing tunes to unwind your mind and body. Slow-tempo music is actually shown in research to help decrease high blood pressure and reduce pulse rate after a workout.[3]

3. Get a massage

Let’s be honest, who doesn’t like a nice back rub (especially after a hard workout)? Full body massages are a great way to reduce lactic acid accumulation in muscle tissue, as well as enhance blood flow and promote quicker recovery.[4] Even a once-weekly massage can work wonders for reducing soreness and keeping your fresh. (Relaxing spa music and scented candles are optional.)

4. Ingest protein before going to bed

Aside from the (extremely) off chance that you sleepwalk into the kitchen at night and grab a protein shake, you’re not going to be eating while you’re sleeping. Consuming a light, protein-rich treat prior to bed, such as Muscle Delight, gives your body the essential amino acids it needs to repair and build muscle tissue while you sleep.[5] You can even take this a step further and consume a serving of BCAAs if you wake up during the night to use the restroom.

5. Foam roll daily

Much of the discomfort that accompanies intense training takes place when your muscles and surrounding fascia become tight and ‘knotted’. By “rolling out” your muscles with a foam roller, you essentially are doing a form of myofascial release (similar to getting a deep tissue massage). Research shows that daily foam rolling can help reduce tightness and knots that form in muscles, which in turn speeds recovery.[6]

6. Eat a high-protein breakfast

After a refreshing night's rest, your body is primed to soak up nutrients and get the day started. Research shows that breakfasts high in protein are best for reducing cravings throughout the day as well as supplying your muscles the necessary nutrients for growth and repair.[7]

7. Consume branched-chain amino acids before/during exercise

Branched-chain amino acids (BCAAs) are the most important amino acids for turning on muscle protein synthesis (MPS).[8] Drinking BCAAs prior to and during exercise helps activate MPS and essentially promote recovery while you’re tearing up the gym. BCAAs are basically like Gatorade for bodybuilders and strength athletes.

8. Refuel with whey protein post-workout

While a protein-rich meal is certainly a great way to prepare your body for the gym, research consistently shows that consuming whey protein (Muscle Delight) after training is the best way to initiate the muscle rebuilding process.[9] After all, why put in all that hard work and effort only to short your muscles of the building blocks they need to come back stronger and better?

9. Take a nap during the day

Taking a short “power” nap after exercise has been shown to be the body into a deep, restorative sleep that can enhance your recovery.[10] And don’t worry, a short nap during the day won’t hinder your ability to fall asleep again at night.

10. Take an ice bath

Research findings propose that taking a full-body ice bath after exercising can considerably decrease muscle/joint aches and exercise-induced inflammation for upwards of 24-36 hours after an intense workout.[11]

11. Use CBD

If you’ve had the chance to read our Guide to CBD, you should be quite familiar with the many therapeutic properties of this natural substance. Using CBD Oil and CBD+Relief Cream after training is one of the most practical ways to reduce aches and pains, as well as help you unwind and sleep better.

References

1.  Sleep, recovery, and performance: the new frontier in high-performance athletics.Samuels C. Neurologic clinics, 2008, Apr.;26(1):0733-8619.
2.  Exercise capacity in patients with obstructive sleep apnea syndrome. Przybyłowski T, Bielicki P, Kumor M. Journal of physiology and pharmacology : an official journal of the Polish Physiological Society, 2008, Apr.;58 Suppl 5(Pt 2):0867-5910.
3. Effect of different musical tempo on post-exercise recovery in young adults. Savitha D, Mallikarjuna RN, Rao C. Indian journal of physiology and pharmacology, 2010, Nov.;54(1):0019-5499.
4. Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. Gupta, S., Goswami, A., Sadhukhan, A. K., & Mathur, D. N. (1996). International journal of sports medicine, 17(02), 106-110.
5. Protein ingestion before sleep improves postexercise overnight recovery. Res PT, Groen B, Pennings B. Medicine and science in sports and exercise, 2013, May.;44(8):1530-0315.
6.  6-day intensive treatment protocol for refractory chronic prostatitis/chronic pelvic pain syndrome using myofascial release and paradoxical relaxation training. Anderson RU, Wise D, Sawyer T. The Journal of urology, 2011, Feb.;185(4):1527-3792.
7. Leidy, H. J., & Racki, E. M. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’adolescents. International journal of obesity, 34(7), 1125.
8. Blomstrand, E., Eliasson, J., Karlsson, H. K., & Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. The Journal of nutrition, 136(1), 269S-273S.
9.  Hulmi, J. J., Tannerstedt, J., Selanne, H., Kainulainen, H., Kovanen, V., & Mero, A. A. (2009). Resistance exercise with whey protein ingestion affects mTOR signaling pathway and myostatin in men. Journal of Applied Physiology, 106(5), 1720-1729.
10. Bonnet, M. H. (1990). Dealing with shift work: physical fitness, temperature, and napping. Work & stress, 4(3), 261-274.
11. Bleakley, C. M., & Davison, G. W. (2009). What is the biochemical and physiological rationale for using cold water immersion in sports recovery? A systematic review. British journal of sports medicine, bjsm-2009.