KEY TAKEAWAYS

  • Only take naps if you do not struggle with sleep at night.
  • Knowing your chronotype can help how you plan out your day and with diagnosis of possible sleep disorders.
  • Sleep hygiene is important and will help everyone except those with a diagnosed sleep disorder.
  • Covid-19 and working from home means people are sleep more, but not necessarily better due to stress and anxiety.
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This is a collection of notes and questions/answers on time restricted feeding, also popularly known as intermittent fasting, from Dr. Peter Attia. Most of these questions and answers are from Peter’s videos, his podcast (The Drive), and the Zero fasting app by Kevin Rose.

How to use a 16:8 fast (or other length of fast) for weight loss?

  • It all comes down to what is eaten during the eating phase. It is a trick question. In some cases you can actually gain weight. It all boils down to what you do, and what you eat, during the feeding window.
  • The biggest mistake is that people think that because they are fasting, is that they can eat whatever they want. Which is not true for most people. Some people will get away with it, based on their activity and exercise, but the vast majority of people will not.
  • Stick to Peter’s three framework of CR, DR, and TR. Pull one of those levers all the time, two often, and sometimes all three. You don’t really need fasting to lose weight if you pull CR and DR.

Which fasting zone is best for exercise?

  • You can and should exercise during all zones of the fast. The performance will very depending on which zone. Some workouts will not be appropriate for some zones.
  • Trying to put on muscle mass will be tough in a catabolic state. You should be doing it in a anabolic zone.
  • Can you use exercise to accelerate fasting states? with high intensity workouts you can quickly deplete glycogen and take you to the next zone faster.
  • In a longer fast, high intensity training will suffer. Workouts that are glycolytic will suffer after depletion.
  • In a shorter fast, If the goal is to preserve or gain lean mass, workout before the refeed. The drawback is that you will feel crappy the longer the fast.
  • If you want to preserve lean mass and want to lose weight, you do the workout in the morning during the fast, probably in the morning. You accelerate the catabolic state. You will generate enough net leucine to preserve muscle tissue but you wont gain muscle.

When does your body burn fat?

  • Fat oxidation is what we call fat burning. It is the extraction of energy from fat.
  • If you want fat loss, fat oxidation is essential. You need net fat loss. You need to have more fat leaving the cell than there is coming in.
  • Can you lose fat before hitting hour 16 of a fast? absolutely.
  • You can accelerate the fasting window by keeping your insulin level is low during the feeding window by keeping carbs low. Managing stress. Sleeping well. Exercising to manage that. This way when you are eating you are not undoing what you did during the fast by changing the metabolic environment.

Would a daily 18 hour fast slow down the metabolism?

  • This describes the basal metabolic rate, which is supposed to support the body at rest. Which takes more energy than you realize.
  • There are studies that show that there is no reduction in the BMR as a result of TRF. Longer fasts show a transient reduction in the BMR but it returns after refeed.