Lessons from nearly a decade of Intermittent Fasting (The 2X2 Method)

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1. https://chasing.energy/

Better part of a decade of IF

1. With any injury ive suffered, ive tried to put a positive spin / implementation on it
   1. Or at least just ensure I learn something
2. How I started
3. Pro’s of  IF 
   1. running…
   2. Almost Never needing to fuel prior to a run
   3. Great way to lose some weight of stay lean
   4. Rarely suffered from any type of blood sugar issue and generally avoided spikes 
   5. Some would argue insulin resistance is disproportionate to distance runners who focused on simple carbs, I have not seen data on this
   6. Credit to UCAN - sonoma 50 miler
   7. More time in AM
   8. Autophagy
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5. Cons
   1. I would not recommend combining IF with Low Carb for endurance athletes
   2. When it made sense to fuel prior to an event I couldnt risk it
      1. My stomach was just not ready 
   3. Reflux issues - seemed to be greatly exacerbated by running
      1. Some combo of the jostling motion?
      2. If I had to guess some part of this was due to the amount of fat in my diet
      3. Coffee didn’t help, 
   4. Simple Sugar intake during events has haunted me
   5. Missing out on speed and muscle gains

1. 
   
2. For managing my life now, It works well…. Mostly…
   1. Peter attia “It will take you between 1 - 2 years to adapt”
   2. I never sweat about # of hours anymore
   3. My # of hours awake impacts my appetite
   4. If i wake up / get up around 4:30, I’m generally hungry between 9 - 10 am
   5. If I am going to lift hard after 10am I’ll generally have a light breakfast prior
   6. I rarely wait till I’m famished to begin eating
   7. Mostly I’m drawn to food when I’m a bit bored.  Having basic rules helps
   8. I try to focus on getting a light brunch or slightly early lunch with @ least 20 grams of protein
3. I generally do 2, 2 course meals a day
   1. I call this the 2x2 approach

The Study I mentioned

1. Does time-restricted eating impair muscle protein synthesis?Original paper
2. January 31 2023
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5. https://examine.com/summaries/study/dGV6K9/
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