IR requires two things:
1) high elevations of insulin (what to eat)
2) persistent levels (when to eat)
When eating a low carb diet we already have the “What to Eat” down. Reducing carbs reduces the elevation of insulin. But there are two factors involved in IR. The focus of this post is the second factor “When to Eat”.
It is the time between meals when good things happen. We need to space meals far enough apart so that insulin can fall down between meals. This reset in insulin allows glycogen to be depleted from the liver and muscles which then in turn allows better uptake of glucose at the next meal. When we eat snacks between meals, insulin never is allowed to fall down and reset. This chronically raised insulin leads to IR.
Think about being in a dark room, your eyes adjust and you are able to see well enough. Then someone flips on the lights and you are temporarily blinded, but after a few minutes you are able to see just fine, you become resistant to the light and less sensitive. Now the light gets turned back off, and it is very dark and you can not see anything at all, but after a bit of time you can start to see the outline of things, you have become resistant to the dark and less sensitive. Now think about if you were in a dark room and someone turned the light on for a couple minutes and then turned it off. You would get the full affect of the light and since the exposure was brief there would not be time to become resistant to the light, you would remain sensitive to it. So the next time someone flipped the light you would be blinded again.
Hormones work in much the same way. When we eat insulin goes up, but if we allow the insulin to come all the way back down before we eat again, we stay sensitive to it. Hormones are made to work in pulses like this.
——>KEY to optimizing any fasting protocol is to still get in your protein.
What this looks like:
example 120g protein daily goal
fast 5 hrs
fast 5 hrs
fast 14 hrs
Then maybe on a busier day
fast 8 hrs
fast 16 hrs
couple times a month
fast 22 hrs
There are many benefits to fasting. Generally speaking, intermittent fasting is very good for human health. Humans seem to have evolved to be episodic eaters, being in the fasted state most of the time. This is perhaps why intermittent fasting significantly reduces levels of inflammation markers, promotes the recycling of “messed up” proteins (e.g., glycated proteins), and increases leptin and insulin sensitivity. It is something natural. I am talking about fasting 24 h at a time (or a bit more, but not much more than that), with plenty of water but no calories. Even skipping a meal now and then, when you are busy with other things, is a form of intermittent fasting.
——>Eat all your protein
——>Allow time between meals for insulin to fall and reset
——>Do NOT stress
——>Can extend the fast as is natural and easy
Prevention of Resistance – Hormonal Obesity XII
The Perils of Snacking – Hormonal Obesity XIII
An intermittent exhaustion of the pool of glycogen in the human organism as a simple universal health promoting mechanism.
Intermittent fasting as a form of liberation