IF question from Xtrainer

It was another thread that might not get looked at much so I will post here, and we can start IF questions if anyone has any.



He asked "For those who have done IF, does it take awhile to adjust to? My new job basically requires me to IF. So far, it makes me feel like crap. I'm starving and "off" all day, then when I get home, I'm forced to compensate by getting the calories I need in a much smaller window of time. This leaves me feeling all stuffed and bloated. I hate it."



my reply was



I have found three weeks to be the normal adjutment window. Ronin asked me about this a while back in a PM.

Let me get a little more into this.

Every diet I put a client on, whether it be a climber, fighter or soccer mom I tell them all the same thing. No matter what ****bolic shift, or diet shift you partake in, there will always be a adjustment period. Just like recovery changes when you go from GVT to 5x5 etc.

Its never going to be a overnight thing. I was forced into IF when last fall I was diagnosed with prostate cancer. Granted I am fine now. But when it happened, I just wasn't hungry that much, so for five hours a day I force fed myself. Once my treatment was done I was completely IF, and post treatment I am the healthiest I have been in years, using the least amount of supps ever, and eating less food than before.

So,,,,,,,, when people come to me with IF advice this is where I start with recomendations.


1. First week start with two days of IF, two weeks later, if everything is ok and sides aren't present switch to three days. key thing to keep in mind, is IF is almost like a natural detox. Not the BS crap you buy in the store, but studies are finding as well as through mine and Robb's clients that it makes your body much more efficient. Coffee will feel stronger, if you have ADHD etc, it will go up a bit at first, same with anxiety etc. its the bodies own way of adjusting and working it out.

2. Be patient, just like training doesn't work overnight, neither does switching diets. Three weeks in, then 2 weeks increments after that is when I believe it should be adjusted accordingly.

3. Eat the right foods. I have noticed I am able to cheat more on IF, but while taking in a less amount of food, take in better quality. First meal everyday, is oats and whey, I plan my window for the day around my workouts. I have found that with three good FOOD meals works extremely well for me. For others maybe less maybe more.

4. Don't do it all week. it's called sanity guys, and IFing everyday isn't fun, neither is eating zone day in day out. I eat IF monday through firday, I know guys that only do it three days a week, but no one over 5. I have my daughter on the weekends and when she wants IHOP, I eat my pancakes, and sausage and eggs, well outside of my normal window. Take the weekends off, enjoy yourself and enjoy your life, IF helps you live longer so enjoy it.


Finally IF is new, no one has the perfect answer yet, but in all honesty, after battling that this fall and being forced into IF, I am so glad that I did it.

As for being stuffed and bloated, you sound like a woman:icon_lol:





discuss

 

Thanks Vedic. I tried this the other day, and again yesterday. To tell you the truth, given my schedule, I'm thinking everyday might be the way to go for me. It's just a hell of a lot easier whether I have to work or not. At work, I'm not worried about trying to make sure I'm eating every 3 hours. At home, it's even easier. I'm eating less total, but more in the shorter period of time and feeling much more fulfilled after my meals. Obviously I haven't been on it long enough to give any results, but as far as day-to-day simplicity, I'm really likin it so far.

 

Simplicity is key to a lot of things. Diet, workouts etc. Hell life even. You work a "normal" work week, and for people like you or shift workers like fireman etc, it is of great benefit. Is it for everyone? No but, no one way of eating is, no matter what the books author tells you

 

Replies in red.

 

Vedic, I did have one other question about it though. Do you take any/all other supplements in that feeding window, or are they ok to spread throughout the rest of the day also? ie, multi-vitamin, fish oil, CLT, etc.

 

Well if you can't ease into it then throw that idea out lol.

Because of insulin ensitivity, ****bolic shift etc. SOme consume the same amount of calories, however Robb, Mike, myself and a few others have found that we eat 30% less overall, with no decreas in performance. You have to realize it's a new way of eating.

Then keep doing it, and make adjustments around your work schedule. You can eat Berardi's 7 habits and a lot of other ways with IF lifestyle. Forgive me though I don't know a ton on his principles.

Oh hell man, it's not all that bad. You want a tampon hahahaha

 

Nah, I still take my fish oil, ashwaghanda and others throughout the day. I take my multi with my morning espresso. Food supps I keep to the window.

 

** Googles ashwaghanda

EDIT: found it. 7 different damn names! lol

 

Hahahah some see no effect from it, some do. It's a one of my staples. Let me find the thread for it.


aha


Ashwagandha
Stress Reduction, Neural Protection, and a Lot More from an Ancient Herb
By Dale Kiefer

Ashwagandha

Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. In addition to its excellent protective effects on the nervous system, ashwagandha may be a promising alternative treatment for a variety of degenerative diseases such as Alzheimer

 

and the rest



Another animal study investigated ashwagandha extract’s effects in normalizing the immune-suppressing effects of chemotherapy. When test animals received a common chemotherapy drug, levels of the desirable immune factors interferon-gamma and interleukin-2 decreased.

When the animals also received orally administered ashwagandha extract, however, their immune system parameters remained normal. These findings add support to the idea that ashwagandha may help protect immune function during chemotherapy treatment.20


Conclusion
Chronic stress exacts a high price from our bodies as well as our minds. Many degenerative diseases, as well as premature aging, are associated with chronic nervous tension. There is great need for safe and effective prevention strategies to combat the ravages of stress on our nervous system.

Ashwagandha, an exotic Indian herb, has demonstrated anti-anxiety and neuroprotective effects, and tantalizing evidence suggests that it is also a cancer fighter. Animal toxicity studies indicate that this remarkable plant is safe and well tolerated.21

References
1. Bhattacharya SK, Bhattacharya A, Sairam K, Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine. 2000 Dec;7(6):463-9.

2. Bhattacharya A, Ghosal S, Bhattacharya SK. Antioxidant effect of Withania somnifera glycowithanolides in chronic footshock stress-induced perturbations of oxidative free radical scavenging enzymes and lipid peroxidation in rat frontal cortex and striatum. J Ethnopharmacol. 2001 Jan;74(1):1-6.

3. Jain S, Shukla superdrol, Sharma K, Bhatnagar M. Neuroprotective effects of Withania somnifera Dunn. in hippocampal sub-regions of female albino rat. Phytother Res. 2001 Sep;15(6):544-8.

4. Unpublished study, 2005. NutrGenesis, LLC.

5. Kuboyama T, Tohda C, Komatsu K. Neuritic regeneration and synaptic reconstruction induced by withanolide A. Br J Pharmacol. 2005 Apr;144(7):961-71.

6. Tohda C, Kuboyama T, Komatsu K. Dendrite extension by methanol extract of Ashwagandha (roots of Withania somnifera) in SK-N-SH cells. Neuroreport. 2000 Jun 26;11(9):1981-5.

7. Tohda C, Kuboyama T, Komatsu K. Search for natural products related to regeneration of the neuronal network. Neurosignals. 2005;14(1-2):34-45.

8. Ahmad M, Saleem S, Ahmad AS, et al. Neuroprotective effects of Withania somnifera on 6-hydroxydopamine induced Parkinsonism in rats. Hum Exp Toxicol. 2005 Mar;24(3):137-47.

9. Choudhary MI, Yousuf S, Nawaz SA, Ahmed S, Atta uR. Cholinesterase inhibiting withanolides from Withania somnifera. Chem Pharm Bull (Tokyo). 2004 Nov;52(11):1358-61.

10. Govindarajan R, Vijayakumar M, Pushpangadan P. Antioxidant approach to disease management and the role of ‘Rasayana’ herbs of Ayurveda. J Ethnopharmacol. 2005 Jun 3;99(2):165-78.

11. Anon. Monograph. Withania somnifera. Altern Med Rev. 2004 Jun;9(2):211-4.

12. Owais M, Sharad KS, Shehbaz A, Saleemuddin M. Antibacterial efficacy of Withania somnifera (ashwagandha) an indigenous medicinal plant against experimental murine salmonellosis. Phytomedicine. 2005 Mar;12(3):229-35.

13. Davis L, Kuttan G. Immunomodulatory activity of Withania somnifera. J Ethnopharmacol. 2000 Jul;71(1-2):193-200.

14. Jayaprakasam B, Zhang Y, Seeram NP, Nair MG. Growth inhibition of human tumor cell lines by withanolides from Withania somnifera leaves. Life Sci. 2003 Nov 21;74(1):125-32.

15. Mathur R, Gupta SK, Singh N, et al. Evaluation of the effect of Withania somnifera root extracts on cell cycle and angiogenesis. J Ethnopharmacol. 2006 Jan 9.

16. Padmavathi B, Rath PC, Rao AR, Singh RP. Roots of Withania somnifera inhibit forestomach and skin carcinogenesis in mice. Evid Based Complement Alternat Med. 2005 Mar;2(1):99-105.

17. Mathur S, Kaur P, Sharma M, et al. The treatment of skin carcinoma, induced by UV B radiation, using 1-oxo-5beta, 6beta-epoxy-witha-2-enolide, isolated from the roots of Withania somnifera, in a rat model. Phytomedicine. 2004 Jul;11(5):452-60.

18. Christina AJ, Joseph DG, Packialakshmi M, et al. Anticarcinogenic activity of Withania somnifera Dunal against Dalton’s ascitic lymphoma. J Ethnopharmacol. 2004 Aug;93(2-3):359-61.

19. Gupta YK, Sharma SS, Rai K, Katiyar CK. Reversal of paclitaxel induced neutropenia by Withania somnifera in mice. Indian J Physiol Pharmacol. 2001 Apr;45(2):253-7.

20. Davis L, Kuttan G. Effect of Withania somnifera on cytokine production in normal and cyclophosphamide treated mice. Immunopharmacol Immunotoxicol. 1999 Nov;21(4):695-703.

21. Aphale AA, Chhibba AD, Kumbhakarna NR, Mateenuddin M, Dahat SH. Subacute toxicity study of the combination of ginseng (Panax ginseng) and ashwagandha (Withania somnifera) in rats: a safety assessment. Indian J Physiol Pharmacol. 1998 Apr;42(2):299-302.

 

and it's roll in fighting cancer. As a adaptogen I find it to work well for people switching to IF if stress anxiety is a concern. Much like fish oil the effects are not profound,



Altern Med Rev. 2006 Dec;11(4):269-77. Links
Ancient medicine, modern use: Withania somnifera and its potential role in integrative oncology.Winters M.
Withania somnifera Dunal, commonly known as ashwagandha, has been used for centuries in Ayurvedic medicine to increase longevity and vitality. Western research supports its polypharmaceutical use, confirming antioxidant, anti-inflammatory, immune-modulating, and antistress properties in the whole plant extract and several separate constituents. This article reviews the literature pertaining to Withania somnifera and its botanical constituents as antitumor agents and in conjunction with radiation and chemotherapy treatment. Following a search of MEDLINE and EBSCO databases, it can be concluded that Withania somnifera reduces tumor cell proliferation while increasing overall animal survival time. Furthermore, it has been shown to enhance the effectiveness of radiation therapy while potentially mitigating undesirable side effects. Withania somnifera also reduces the side effects of chemotherapeutic agents cyclophosphamide and paclitaxel without interfering with the tumor-reducing actions of the drugs. These effects have been demonstrated in vitro on human cancer cell lines, and in vivo on animal subjects, but there have been no human trials to date. Given its broad spectrum of cytotoxic and tumor-sensitizing actions, Withania somnifera presents itself as a novel complementary therapy for integrative oncology care.

PMID: 17176166 [PubMed - indexed for MEDLINE]

 

Holy shit that's a lot of info. I may look into it at some point, but for now I actually think the stress anxiety isn't going to be an issue. I thought I'd have a hard time adjusting after trying to make sure I eat every 3 hours for so long, but so far it's been no problem.

I know I've already mentioned that, I just am really amazed at how much easier this seems to be for me. I think I will also be eating less, like you and the others you mentioned, since before I was having to drink several shakes a night to make sure I was getting something every few hours.

 

What is IF? (Don't hurt me)

 

SOrry it's overload, but those are my main info for the herb.

Ease is what it comes down to for a lot. Why eat a way that makes you miserable? Especially if you can find a way that works for you, without doing that, which it appears you have.

I will say my clients that do IF, lean up much quicker than the rest. No science to prove it, just saying what happens in the gym here.

 

Hahahaha no hurting:icon_lol: Intermittent Fasting.

 

I agree, I've got a really positive outlook on this right now.

We'll see how easy it is to stick to on the trip to Vegas though, lol.

 

But that's beside the point. It's very easy to follow the typical American junk diet, too. But is it allowing you to maximize your performance? It's not about what's easy, it's about what works best.

 

I refuse to read all of that because I will end up wanting to buy more stuff

 

That's a lot of talk for someone that hasn't tried it or talked to the leading biochemist who pushed it. Do you refuse to read what I wrote? Myself, Robb, Mike, Aimee, Anna, and many others have seen IMPROVED performance. Seriously dude, get off of Berardi's and Ripptoes nuts.

 

Would it be ok to take BCAAs upon waking up while IFing