August 4, 2025 • 16 mins
Skyrocketing in popularity over the last five years, intermittent fasting has positioned itself as the diet trend du jour. But beyond the simple concept of timing your meals within specific windows, does this approach deliver on its promises?
This deep dive explores what research actually tells us about intermittent fasting versus traditional calorie restriction. Spoiler alert: when calories are equal, the results are identical. We tackle common misconceptions about metabolism slowing, optimal protein timing, and who should think twice before jumping on the fasting bandwagon.
The protein puzzle proves particularly interesting – your body can only use about 30-40 grams of protein for muscle synthesis at once, no matter how much you consume in a sitting. This creates a fundamental conflict with many fasting protocols that limit eating windows. For those seeking muscle gain or retention (which should be everyone looking for sustainable weight management), spreading protein intake across 3-4 daily meals provides significantly better results than cramming it all into one or two meals.
Women face unique challenges with intermittent fasting, as it can wreak havoc on hormonal balance, especially during menopause. Meanwhile, those with eating disorder histories might find fasting provides a socially acceptable mask for unhealthy behaviors. But it's not all negative – people struggling with insulin resistance or lacking structure around nighttime eating might benefit from strategic meal timing.
Whether you're currently fasting, considering it, or skeptical about the whole concept, this evidence-based breakdown helps you make informed decisions about your nutrition approach. Share this episode with friends contemplating intermittent fasting – because fitness truly is medicine, but only when applied correctly.
Learn More at: www.Redefine-Fitness.com
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Hello and welcome to Health with Ministry Defined.
I'm your host, anthony Amen.
And today we've got anothergreat episode for all of you
today.
Today you get strictly me, sogood for you guys.
Anyway, without further ado,we're going to break into
today's topic.
This one is top of mind for mebecause it's something that for
the last couple of years I'mseeing a lot of.
(00:26):
So a lot of people are cominginto the gym.
They're talking about differentthings they're doing.
A friend told me to do this, acoworker told me to do this.
My friend lost 10 pounds tryingA, b, c, d, e.
So the big thing today isintermittent fasting.
What is intermittent fasting?
So, for those that don't't know, it's a trend going on in
(00:48):
exactly what it sounds like.
So it's intermittent meaningpausing, fasting and meaning
just not consuming any food.
So the most common thing is 16hours off, eight hours on, so
you're not eating for anextended period of time, and
then you're giving yourself awindow to eat, or even some
people switch that 16 hours on,eight hours off, so it controls
(01:12):
the time of day that you'reeating.
It's really risen in popularity.
Uh, google actually justreported that it's up like 1500
in the last five years of peoplesearching it.
So it was super interesting howthis is the new thing.
We kind of skewed away from theketo diet.
You don't hear it anymore.
Now we really hit into theintermittent fasting.
(01:35):
And who are the people tryingit?
Pretty much everyone that wantsto try something a lot easier.
I would say that intermittentfasting, as far as what you're
allowed and not allowed to eat,is probably one of the easier
diets.
So there's no restrictions asfar as different types of foods
you can eat Carts, proteins,fats, everything's on the table.
It's just more associated withtime of day that you are
(01:55):
consuming specific foods.
With that being said, a lot ofpeople use it, just like I said,
for simplicity.
Then appetite control, thenobviously insulin levels, just
controlling how their bloodsugar throughout the day.
Now, anthony, does intermittentfasting work?
That's the million dollarquestion.
Work is arbitrary.
(02:15):
Work for you, meaning it helpsyou because you have certain
underlying conditions?
Yes, work for the generalpublic?
I don't know.
Let's see what the research says.
So, according to a study done acouple of years ago,
intermittent fasting versuscalorie restriction.
So calorie restriction justmeaning consuming the amount of
calories you eat per day.
Pin that against intermittentfasting.
(02:37):
There was similar fat loss whenall calories were equal.
All calories were equal.
So meaning those that consumed1600 calories while doing
intermittent fasting lostexactly the same as those
consuming 1600 calories notdoing intermittent fasting and
this really isn't surprising.
Kind of covers the baselinethat we've always talked about.
(03:00):
Calories in, calories out is areally good, simple way to
control how many calories you'reeating and really how to lose
weight.
Interesting parts about itskipping meals won't slow your
metabolism.
So you see a lot with peoplewho do starvation diets, their
metabolism over time does startto slow.
Why does it slow?
(03:21):
Because your body strips awayall that muscle tissue and the
more muscle tissue we lose, aswe know, we burn less calories a
day at rest, therefore droppingour metabolic rate.
So with intermittent fasting itdoesn't have any effect on your
metabolism if you are skippingmeals meals.
(03:48):
But there's a caveat If you dostarve yourself for three plus
days, that's when you turn overthat line and you actually will
do negative effects to yourmetabolism.
Now we tie that into somethingcalled thermic effect.
What is thermic effect?
It's the amount of calories orenergy right that you need to
break down food, and what'sreally interesting to a lot of
people is different types offood, so your different
(04:12):
macronutrients, so your proteins, your fats and your carbs all
have a different thermic effect,meaning each macronutrient
requires a certain differentamount of energy to break down
that food.
And what's surprising and notsurprising, protein has the
highest thermic effect, meaning,as it takes a lot of energy for
(04:37):
your body to break down andutilize protein, upwards of 20%
of it actually.
So even though protein is fourcalories per day, if it's, if
per gram, you're using 20% ofthe calories to break down the
protein.
It's not a true four calories aday.
(05:00):
That knocks it down to 3.1,let's say, as opposed to the
true four, where carbs have likea five to ten percent roughly
thermic effect and then fats areyour lowest.
They require the least amountof energy to break down because
they are super slow digesting.
Now, is there a differencebetween thermic effect and when
(05:23):
you eat?
So, if we tie that intointermittent fasting, is there a
difference between time of daywhen I consume foods or how
often I consume foods to howmany calories my body will use
to break that down?
The answer is not really soit's more based upon the food
(05:44):
quantity, not so much mealtiming and frequency.
So it causes a big thermiceffect if you have a giant meal.
So a really cool study showedthat if you take 1600 calories
and you eat 1600 calories all inone meal and that was your only
meal per day, and then you ate1600 calories spaced, the one
(06:05):
who ate one meal per day didn'tneed a true 1600 calories.
It it caused, cost morecalories to break down that food
.
So therefore they technicallyconsumed a little less.
But there are other caveats ofwhy that's not healthy.
So I'm not recommending you dothat, but just really
interesting to know.
So how does intermittent fastingthermic effect play into
(06:30):
protein?
We talked a little bit aboutthe percentage of calories used
for protein.
But what if I want to buildmuscle?
Right, everyone wants to buildmuscle.
Every pound of muscle in yourbody burns an extra seven to 10
calories a day at rest.
So that should be my ultimategoal if I ultimately want to
increase my metabolism and atleast have a substantial weight
(06:51):
loss and sustain it over time.
So does it make a differencewhen I consume protein?
And the answer is yes.
So muscle protein synthesispeaks roughly 0.4 grams per
kilogram per meal, so theaverage person can consume in
(07:12):
one time between 30 and 40 gramsof protein at once.
With that being said, they did astudy back in 2013 that eating
all protein at once will equalless muscle built, and so it's
better to then spread it outover time to make sure you're
eating your protein consistently, because only 30 to 40 grams of
(07:37):
the protein you're eating isbeing used for muscle protein
synthesis.
Of course, protein is otherjobs besides building muscle
protein, but there is a cap tohow much your body will use at
once.
The rest will be used for otherthings and it will.
Excessive protein willbasically would just be oxidized
(07:59):
out.
It doesn't necessarily getstored as fat, which is also
pretty interesting.
So, with that being said, justas an example, you can eat 150
grams of protein at once andcall it a day.
Buddy body can't use all of itfor muscle, so most studies show
that you need to have three tofour protein rich meals each day
(08:21):
to optimize muscle gain andretention.
Now take that into intermittentfasting, especially those that
require, let's's say, everyother day fast.
You're not now getting theappropriate amount of protein
and never doing yourself aharmful effect of not building
muscle.
You're not optimizing your bodyto encourage protein synthesis.
(08:45):
So doing intermittent fasting,especially the more spread out
versions, or even just eatingone meal a day isn't going to
optimize you building muscle,which is ultimately what the
goal should be.
And, as we said originally,there's no difference between
intermittent fasting and calorierestriction.
So if I want to build muscle, Iactually need to make sure I'm
(09:09):
spreading my protein three tofour times per day to help make
sure that I'm optimizing theprotein.
So that'd be like every threeto five hours if you're counting
.
So making sure you're eatingsome kind of protein for three
to five hours.
Now, another interesting part ofour protein is a lot of people
and thank God this is slowlyfading away where too much
(09:31):
protein you're going to destroyyour kidneys and you're going to
have so much issues and blahblah, blah blah.
High protein really isn'tdangerous, I mean, unless you
have any underlying healthconditions, which obviously
recommend go check by a doctor.
But you can eat 4.4 grams perkilograms per day and still be
(09:55):
safe.
Here's the catch, spaced outthroughout the day.
So don't eat 4.4 grams perkilograms per day in one meal.
You will probably do damage toyour kidney.
I could tell you fromexperience.
I think I did this once.
I ate for like two and a halfhours.
No joke, maybe 10 pounds ofmeat at an LA Can Eat buffet and
(10:18):
I definitely had someunderlying kidney issues from
that.
Damn that hurt.
But I can now space itthroughout the day and actually
have upper limits.
So it's more important whenyou're counting protein to count
a minimum as opposed to amaximum.
So as an example, I firmlybelieve guys, especially guys
(10:39):
that are lifting, should bebetween one and one and a half
grams per pound.
So if I weigh 200 pounds Ishould be having a minimum 200
grams of protein every singleday.
If I space out the 200 gramsevery three to five hours, so
it's actually three to fourmeals.
Let's say it's four meals,that's 50 grams of protein I
(11:00):
should be eating every singlemeal.
It's a little above that upperlimit, but I'm still making sure
I'm getting my body.
Obviously it makes it verydifficult and there's no
negative effect to having more,but it does make it difficult to
really spread out, especiallywhen you're at 200, 300, 400
grams of protein every singleday, so damn.
So that's one group of peopletrying to build muscle which
(11:23):
ultimately, if you're trying tolose weight, you should be
trying to build muscle.
That will hurt.
Other interesting things aboutintermittent fasting is women
with the hormonal imbalance,especially women going through
menopause, throws your hormonesa whack.
Doing intermittent fasting tonsof studies showing that it
actually makes your hormones gocrazy and you get highs, lows,
(11:47):
crash.
Not fun, really not recommendedin a way to fasting for women.
Men does not have any of thoseside effect issues, which is
pretty interesting.
Other people, obviouslyathletes, for the exact reason I
just explained with the protein, and even with a history of
eating disorders, because takesomeone who's anorexic, for
(12:07):
example.
You're not giving them excuseto be anorexic.
They can just now say I'mfasting when really they just
have underlying mental healthcondition of anorexia disorder.
So fasting should be used moreas a tool, just not a magic
bullet.
But who can help and I do wantto give some reasons why I can
(12:30):
like it, because it is not allbad right.
So those that are insulinresistant it can help spacing
out food throughout the day.
On top of that, those that arebusy and those that are snack
prone, especially the latter.
The latter, I think, is themost important thing.
If you don't have self-controland you don't need an excuse not
(12:50):
to eat shit, it's a good excuse.
So, for example, a lot ofpeople late at night.
So the hours between like 7 pmand 10 pm tend to sit in front
of a computer and just eat shit,or sit in front of a TV.
Whatever your ice creams, yourhigh sugary foods, whatever your
(13:11):
ice creams, your high sugaryfoods, your fried foods all tend
to be consumed before bed, andno one's craving like a salad
before they go to bed, like Iwant some carrots before you're
out there.
You're craving garbage, right,because your cortisol level is
at all time low, but you wantthis stuff.
So if you need an excuse not togo eat that stuff, ultimately
it's better just to dointermittent fasting to not eat
that stuff than it is to go andbinge out.
(13:37):
Another really interesting 10point to add into this for those
that say well, what about timeof day?
There's no such thing as timeof day optimization for food.
So eating food at 10 pm atnight isn't gonna make you gain
weight.
I could eat a steak and go tobed and it's gonna seem
effective.
I ate the steak three hoursover, but it's four hours and I
just went to bed.
(13:57):
The only difference is becauseof the thermic effect.
I'm burning a lot more calories, right, so my body's working
harder before I fall asleep.
On top of that, it can causegastric issues for those that
have a history of it.
So I think a lot of peoplealways learn not to eat before
bed because there could beunderlying gastric issues for
(14:17):
those that do have it, and it'sjust important to note that if
you don't have it, then youreally have nothing to worry
about.
So most of intermittentfasting's benefits can come from
reduced snacking and structure.
If you fast super importantmake sure you still hit that one
gram per pound body weightprotein per day.
For women you can get down tolike 0.8, but I still recommend
(14:41):
just being on the higher side.
There's no harm in it.
So making sure you at leasthave two to three meals per day
from 30 to 40 grams of protein.
And as a really cool bonus forthose that want to know
something else about protein,there's a slow digesting protein
it's called the casein Reallyawesome and a lot of positive
effects to take that actuallyright before bed, because it's
(15:02):
just slow digesting, so yourbody will constantly utilize it
more beforehand.
So if you want to fast, great,just don't forget the protein.
Fat loss is good, but losingmuscle in the process isn't
redefining fitness, it'ssabotaging this.
So send this to a friend whoyou think is doing intermittent
fasting or someone who may knowthat is thinking about it.
(15:23):
It's the only way the showgrows, guys.
I really appreciate it.
If there's any more topics youwant me to do, just reach out,
happy to help out.
And thanks for listening.
Y'all, don't forget, fitness ismedicine.
Until next time, thank you.
(16:22):
Outro Music.
Hello and welcome to Health with Ministry Defined.
I'm your host, anthony Amen.
And today we've got anothergreat episode for all of you
today.
Today you get strictly me, sogood for you guys.
Anyway, without further ado,we're going to break into
today's topic.
This one is top of mind for mebecause it's something that for
the last couple of years I'mseeing a lot of.
(00:26):
So a lot of people are cominginto the gym.
They're talking about differentthings they're doing.
A friend told me to do this, acoworker told me to do this.
My friend lost 10 pounds tryingA, b, c, d, e.
So the big thing today isintermittent fasting.
What is intermittent fasting?
So, for those that don't't know, it's a trend going on in
(00:48):
exactly what it sounds like.
So it's intermittent meaningpausing, fasting and meaning
just not consuming any food.
So the most common thing is 16hours off, eight hours on, so
you're not eating for anextended period of time, and
then you're giving yourself awindow to eat, or even some
people switch that 16 hours on,eight hours off, so it controls
(01:12):
the time of day that you'reeating.
It's really risen in popularity.
Uh, google actually justreported that it's up like 1500
in the last five years of peoplesearching it.
So it was super interesting howthis is the new thing.
We kind of skewed away from theketo diet.
You don't hear it anymore.
Now we really hit into theintermittent fasting.
(01:35):
And who are the people tryingit?
Pretty much everyone that wantsto try something a lot easier.
I would say that intermittentfasting, as far as what you're
allowed and not allowed to eat,is probably one of the easier
diets.
So there's no restrictions asfar as different types of foods
you can eat Carts, proteins,fats, everything's on the table.
It's just more associated withtime of day that you are
(01:55):
consuming specific foods.
With that being said, a lot ofpeople use it, just like I said,
for simplicity.
Then appetite control, thenobviously insulin levels, just
controlling how their bloodsugar throughout the day.
Now, anthony, does intermittentfasting work?
That's the million dollarquestion.
Work is arbitrary.
(02:15):
Work for you, meaning it helpsyou because you have certain
underlying conditions?
Yes, work for the generalpublic?
I don't know.
Let's see what the research says.
So, according to a study done acouple of years ago,
intermittent fasting versuscalorie restriction.
So calorie restriction justmeaning consuming the amount of
calories you eat per day.
Pin that against intermittentfasting.
(02:37):
There was similar fat loss whenall calories were equal.
All calories were equal.
So meaning those that consumed1600 calories while doing
intermittent fasting lostexactly the same as those
consuming 1600 calories notdoing intermittent fasting and
this really isn't surprising.
Kind of covers the baselinethat we've always talked about.
(03:00):
Calories in, calories out is areally good, simple way to
control how many calories you'reeating and really how to lose
weight.
Interesting parts about itskipping meals won't slow your
metabolism.
So you see a lot with peoplewho do starvation diets, their
metabolism over time does startto slow.
Why does it slow?
(03:21):
Because your body strips awayall that muscle tissue and the
more muscle tissue we lose, aswe know, we burn less calories a
day at rest, therefore droppingour metabolic rate.
So with intermittent fasting itdoesn't have any effect on your
metabolism if you are skippingmeals meals.
(03:48):
But there's a caveat If you dostarve yourself for three plus
days, that's when you turn overthat line and you actually will
do negative effects to yourmetabolism.
Now we tie that into somethingcalled thermic effect.
What is thermic effect?
It's the amount of calories orenergy right that you need to
break down food, and what'sreally interesting to a lot of
people is different types offood, so your different
(04:12):
macronutrients, so your proteins, your fats and your carbs all
have a different thermic effect,meaning each macronutrient
requires a certain differentamount of energy to break down
that food.
And what's surprising and notsurprising, protein has the
highest thermic effect, meaning,as it takes a lot of energy for
(04:37):
your body to break down andutilize protein, upwards of 20%
of it actually.
So even though protein is fourcalories per day, if it's, if
per gram, you're using 20% ofthe calories to break down the
protein.
It's not a true four calories aday.
(05:00):
That knocks it down to 3.1,let's say, as opposed to the
true four, where carbs have likea five to ten percent roughly
thermic effect and then fats areyour lowest.
They require the least amountof energy to break down because
they are super slow digesting.
Now, is there a differencebetween thermic effect and when
(05:23):
you eat?
So, if we tie that intointermittent fasting, is there a
difference between time of daywhen I consume foods or how
often I consume foods to howmany calories my body will use
to break that down?
The answer is not really soit's more based upon the food
(05:44):
quantity, not so much mealtiming and frequency.
So it causes a big thermiceffect if you have a giant meal.
So a really cool study showedthat if you take 1600 calories
and you eat 1600 calories all inone meal and that was your only
meal per day, and then you ate1600 calories spaced, the one
(06:05):
who ate one meal per day didn'tneed a true 1600 calories.
It it caused, cost morecalories to break down that food
.
So therefore they technicallyconsumed a little less.
But there are other caveats ofwhy that's not healthy.
So I'm not recommending you dothat, but just really
interesting to know.
So how does intermittent fastingthermic effect play into
(06:30):
protein?
We talked a little bit aboutthe percentage of calories used
for protein.
But what if I want to buildmuscle?
Right, everyone wants to buildmuscle.
Every pound of muscle in yourbody burns an extra seven to 10
calories a day at rest.
So that should be my ultimategoal if I ultimately want to
increase my metabolism and atleast have a substantial weight
(06:51):
loss and sustain it over time.
So does it make a differencewhen I consume protein?
And the answer is yes.
So muscle protein synthesispeaks roughly 0.4 grams per
kilogram per meal, so theaverage person can consume in
(07:12):
one time between 30 and 40 gramsof protein at once.
With that being said, they did astudy back in 2013 that eating
all protein at once will equalless muscle built, and so it's
better to then spread it outover time to make sure you're
eating your protein consistently, because only 30 to 40 grams of
(07:37):
the protein you're eating isbeing used for muscle protein
synthesis.
Of course, protein is otherjobs besides building muscle
protein, but there is a cap tohow much your body will use at
once.
The rest will be used for otherthings and it will.
Excessive protein willbasically would just be oxidized
(07:59):
out.
It doesn't necessarily getstored as fat, which is also
pretty interesting.
So, with that being said, justas an example, you can eat 150
grams of protein at once andcall it a day.
Buddy body can't use all of itfor muscle, so most studies show
that you need to have three tofour protein rich meals each day
(08:21):
to optimize muscle gain andretention.
Now take that into intermittentfasting, especially those that
require, let's's say, everyother day fast.
You're not now getting theappropriate amount of protein
and never doing yourself aharmful effect of not building
muscle.
You're not optimizing your bodyto encourage protein synthesis.
(08:45):
So doing intermittent fasting,especially the more spread out
versions, or even just eatingone meal a day isn't going to
optimize you building muscle,which is ultimately what the
goal should be.
And, as we said originally,there's no difference between
intermittent fasting and calorierestriction.
So if I want to build muscle, Iactually need to make sure I'm
(09:09):
spreading my protein three tofour times per day to help make
sure that I'm optimizing theprotein.
So that'd be like every threeto five hours if you're counting
.
So making sure you're eatingsome kind of protein for three
to five hours.
Now, another interesting part ofour protein is a lot of people
and thank God this is slowlyfading away where too much
(09:31):
protein you're going to destroyyour kidneys and you're going to
have so much issues and blahblah, blah blah.
High protein really isn'tdangerous, I mean, unless you
have any underlying healthconditions, which obviously
recommend go check by a doctor.
But you can eat 4.4 grams perkilograms per day and still be
(09:55):
safe.
Here's the catch, spaced outthroughout the day.
So don't eat 4.4 grams perkilograms per day in one meal.
You will probably do damage toyour kidney.
I could tell you fromexperience.
I think I did this once.
I ate for like two and a halfhours.
No joke, maybe 10 pounds ofmeat at an LA Can Eat buffet and
(10:18):
I definitely had someunderlying kidney issues from
that.
Damn that hurt.
But I can now space itthroughout the day and actually
have upper limits.
So it's more important whenyou're counting protein to count
a minimum as opposed to amaximum.
So as an example, I firmlybelieve guys, especially guys
(10:39):
that are lifting, should bebetween one and one and a half
grams per pound.
So if I weigh 200 pounds Ishould be having a minimum 200
grams of protein every singleday.
If I space out the 200 gramsevery three to five hours, so
it's actually three to fourmeals.
Let's say it's four meals,that's 50 grams of protein I
(11:00):
should be eating every singlemeal.
It's a little above that upperlimit, but I'm still making sure
I'm getting my body.
Obviously it makes it verydifficult and there's no
negative effect to having more,but it does make it difficult to
really spread out, especiallywhen you're at 200, 300, 400
grams of protein every singleday, so damn.
So that's one group of peopletrying to build muscle which
(11:23):
ultimately, if you're trying tolose weight, you should be
trying to build muscle.
That will hurt.
Other interesting things aboutintermittent fasting is women
with the hormonal imbalance,especially women going through
menopause, throws your hormonesa whack.
Doing intermittent fasting tonsof studies showing that it
actually makes your hormones gocrazy and you get highs, lows,
(11:47):
crash.
Not fun, really not recommendedin a way to fasting for women.
Men does not have any of thoseside effect issues, which is
pretty interesting.
Other people, obviouslyathletes, for the exact reason I
just explained with the protein, and even with a history of
eating disorders, because takesomeone who's anorexic, for
(12:07):
example.
You're not giving them excuseto be anorexic.
They can just now say I'mfasting when really they just
have underlying mental healthcondition of anorexia disorder.
So fasting should be used moreas a tool, just not a magic
bullet.
But who can help and I do wantto give some reasons why I can
(12:30):
like it, because it is not allbad right.
So those that are insulinresistant it can help spacing
out food throughout the day.
On top of that, those that arebusy and those that are snack
prone, especially the latter.
The latter, I think, is themost important thing.
If you don't have self-controland you don't need an excuse not
(12:50):
to eat shit, it's a good excuse.
So, for example, a lot ofpeople late at night.
So the hours between like 7 pmand 10 pm tend to sit in front
of a computer and just eat shit,or sit in front of a TV.
Whatever your ice creams, yourhigh sugary foods, whatever your
(13:11):
ice creams, your high sugaryfoods, your fried foods all tend
to be consumed before bed, andno one's craving like a salad
before they go to bed, like Iwant some carrots before you're
out there.
You're craving garbage, right,because your cortisol level is
at all time low, but you wantthis stuff.
So if you need an excuse not togo eat that stuff, ultimately
it's better just to dointermittent fasting to not eat
that stuff than it is to go andbinge out.
(13:37):
Another really interesting 10point to add into this for those
that say well, what about timeof day?
There's no such thing as timeof day optimization for food.
So eating food at 10 pm atnight isn't gonna make you gain
weight.
I could eat a steak and go tobed and it's gonna seem
effective.
I ate the steak three hoursover, but it's four hours and I
just went to bed.
(13:57):
The only difference is becauseof the thermic effect.
I'm burning a lot more calories, right, so my body's working
harder before I fall asleep.
On top of that, it can causegastric issues for those that
have a history of it.
So I think a lot of peoplealways learn not to eat before
bed because there could beunderlying gastric issues for
(14:17):
those that do have it, and it'sjust important to note that if
you don't have it, then youreally have nothing to worry
about.
So most of intermittentfasting's benefits can come from
reduced snacking and structure.
If you fast super importantmake sure you still hit that one
gram per pound body weightprotein per day.
For women you can get down tolike 0.8, but I still recommend
(14:41):
just being on the higher side.
There's no harm in it.
So making sure you at leasthave two to three meals per day
from 30 to 40 grams of protein.
And as a really cool bonus forthose that want to know
something else about protein,there's a slow digesting protein
it's called the casein Reallyawesome and a lot of positive
effects to take that actuallyright before bed, because it's
(15:02):
just slow digesting, so yourbody will constantly utilize it
more beforehand.
So if you want to fast, great,just don't forget the protein.
Fat loss is good, but losingmuscle in the process isn't
redefining fitness, it'ssabotaging this.
So send this to a friend whoyou think is doing intermittent
fasting or someone who may knowthat is thinking about it.
(15:23):
It's the only way the showgrows, guys.
I really appreciate it.
If there's any more topics youwant me to do, just reach out,
happy to help out.
And thanks for listening.
Y'all, don't forget, fitness ismedicine.
Until next time, thank you.
(16:22):
Outro Music.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Herd with Colin Cowherd
The Herd with Colin Cowherd is a thought-provoking, opinionated, and topic-driven journey through the top sports stories of the day.