Since my ‘research’ is ongoing, I’ll post updated versions of this post as I formulate my plan.
09.26.21
I have been kinda stalling around 180 lbs — I’ll dip below for a bit, but can’t stay there consistently. I’ve run across a few different videos and serendipitously had some random conversations with have prompted some thinking and research. Here are some changes I’d like to implement.
- Focus on metabolic flexibility
- On average, only fast 3-4 days per week. Complete one long fast per week (Sun-Tues, 36-48 hrs), with 2-3 IF style fasts. Fasting ‘shifts’ should be … shifted … if you fast every day.
- Change primary diet to Keto-Carnivore Hybrid
- If eating primarily fat + protein, your body will tell you when you’ve eaten enough. You will not need to track calories
Here are the videos that I got some of these ideas from
- These 17 Things are MY Rules for Fat Loss (& Keeping it Off) | Thomas DeLauer
- no coffee for 30 – 60 minutes when waking.
- train fasted.
- use a sauna or hot bath
- ONLY fast 18 – 24 hours, 2-3 x per week
- big breakfast on non fasting days, less with next meals
- clean keto calorie surplus days
- stop eating at 6:30 pm
- breathing exercises
- cold bath or shower
- full body workout routines
- hiit training
- bfr training
- small amount fructose, glucose, protein
- red light therapy
- limit mixing fats and carbs
- supplements magnesium, electrolytes, fish oil, non, lions name, q10, probiotic
- ACV
- What Carbs I Eat When I Am NOT on Keto | Thomas DeLauer
- Chickpeas
- Lentils red/green
- Sweet potatoes
- pre workout -Red potatoes
- post workout -Cassava
- as a snack, later on a day -Berries–> blue and black
- Coconut sugar and flower
- Building Muscle Over Age 40 – Complete How-to Guide | Thomas DeLauer
- Protein requirement – harder time utilizes protein, so need to consume ~30% more.
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- 170 lbs (goal weight) x 1.3 = 220 gram
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- Need higher volume but less intensity
- Train fasted increases autophagy, burns more fat,
- Best time to work out – at the end of the fast in the afternoon
- Only fast 3 days per week
- Save fasted workouts for biggest workouts of the week
- Omega-3 post-workout
- TUT important
- Consume foods that:
- induce autophagy
- green tea
- ginger
- curcumin
- reishi mushroom
- induce leptin spike
- ACV
- induce autophagy
- Supplement with Vitamin D
- Protein requirement – harder time utilizes protein, so need to consume ~30% more.
- Over Age 40 Fasting Mistakes to Avoid | Thomas DeLauer
- Intermittent Fasting over Age 40 : The Complete Guide | Thomas DeLauer
- You should fast for 20-hours at 3-4 times per week every other day; rather than an 8-hour fast for 7 days a week. In other words, have a long fast with restricted calories one day, and the next day have a day of a regular calorie intake. Longer fasts have a higher anti-ageing (telomere length) affect. At 40+ years old, with fasting every day and restricting calories every day, you have more of a potential to slow down your metabolism. And HGH increases really come into play with longer-term fasts and HGH is increasingly important as you get older.
- What you can have during the fast: water; black coffee; black tea; green tea (this goes for every age group).
- Increase your sodium level with salt. This makes sure you get the benefits of fasting at 40+ and helps prevent you feeling fatigued and stiff during your fast. Use high-quality salt, for example, Himalayan pink salt, Celtic sea salt, Redmond real salt (not regular iodized salt). Have one teaspoon of salt per half-gallon of water.
- Keep your caffeine intakes to the morning only. You’ll avoid adrenal fatigue. You’ll get better results and you’ll feel better.
- Train in the morning in a fasted state – you’ll get a lot more benefit for working out in this state because you’ll burn 2-3 times more intramyocellular lipids (fat droplets next to you muscle fibers). The benefits for 40+ people are that you can do lower intensity workouts for the same effect and help preserve your body and recover more easily.
- Avoid vitamins and supplements especially antioxidants during the fast. They negate the effect of your fasting.
- Break your fast with a smaller meal, lean and high in protein. This is a psychological thing that helps you from raiding the fridge. And then have a larger meal 1-2 hours (or even 3 hours) later. For 40+ people, you want to break your fast with a meal higher in protein because of muscle atrophy. When breaking your fast, eat 25-35% of your body weight (in pounds) in grams of protein. Recommend to keeping it just lean protein. When you have your main meal later, you can eat a regular meal as you’ve had your protein.
- Pay closer attention to prebiotic fibers. You can get them from vegetables such as asparagus, artichokes bok choy and cabbage. It feeds the good gut bacteria. You can introduce these in your second meal. Artichokes especially promote bile salts or bile activity (which reduce when fasting – and when this activity reduces, it’s harder to digest fats).
- On your fasting days, avoid grains (e.g. rice, barley, corn, rye, quinoa – even the so-called healthy grains) – because of their wheat germs agglutinins, or WGAs). The WGAs can cause leaky gut and you’re more sensitive to it on fasting days. This can be very unhealthy and unpleasant, and you won’t know it until you take them away and realize how good you feel. Some of the starches and carbs you can get away with are potatoes (red or white), sweet potatoes, parsnips, beetroot, cassava, plantains…
- Switch your proteins out. Don’t have the same protein every day. This will give you a diverse bacterium in your gut. If you usually do whey protein, try a pea protein; if you usually do chicken, try to go for beef. Try to switch it up as much as you can.
- Consume more saturated fats. [Sugar and stress are the result of inflammations and blockages, not saturated fats.] Saturated fats are good for myelin – critical for nerve signaling.
- There are lots of little things you can eat, for example, seaweed, to get iodine (critical for your thyroid).
- Keep supplements to a minimum. For a male, consume boron. You need 6-9 mg of boron per day. It helps you unlock bound up testosterone to make it free testosterone (most of the testosterone in our body, 98-99%, is bound-up and not usable in the body). It will help you get more muscle mass, more strength, more energy, more libido.
- For men and women, saw palmetto is great. For men, it gives prostrate support.
- Coenzyme Q10 – good for both men and women. It’s everything when it comes to energy. It’s recommended for everyone but especially if you’re over 40 years old, and even more so when you’re doing intermittent fasting. When you’re intermittent fasting, you’re consolidating eating windows, which means your body must become ruthlessly efficient at utilizing nutrients. Coenzyme Q10 helps take energy (in the form of electrons) from the food we’ve eaten and takes it to electron accepters within the cell. It takes you to that last mile. You don’t always have to take a supplement with Coenzyme Q10. If you do take a supplement, 300-600 mg of solid. If you want to get it without supplements, eat lots of fatty fish, for example, salmon and halibut, and organ meats, such as liver, kidney, and hearts. Additionally, broccoli, cauliflower and spinach are pretty high in Coenzyme Q10 (although nowhere near as high as the animal sources). On a side note, the broccoli gives anti-estrogen effect which is good for men and women over 40.
- Take a diet break. This isn’t the same as a cheat meal. This is even more important for any older population, for 35-year old plus people. When we diet, we have a severe decrease in our metabolism. It doesn’t take long to happen: 3-5 weeks, maybe 6 weeks. The metabolism slows as much as 28% when we reduce our calories. When we’re intermittent fasting, a lot of the benefits are coming from the change in hormonal changes and the different things we’re doing with growth hormones etc., but a lot of the benefits are coming from simple calorie restrictions. That means we’re not immune to this overall metabolic slowdown. One study took two groups of individuals: Group 1 did 16 weeks of continuous dieting; Group 2 did 16 weeks of dieting with a break every few weeks lasting for 1-2 weeks. Group 2 had significantly more muscle and significantly less body fat because the body had a chance to get the metabolism back up. The whole purpose of our metabolism is to preserve – our body sees we’re hurting; one cheat meal doesn’t solve the problem. Hence, we need to go back to 1-2 weeks of normal eating (not surplus eating!). Go 4-6 weeks with intermittent fasting aggressively, and then go 1-2 weeks of no fasting where you make sure you get back to a normal maintenance level. This will help prevent an obesity rebound.
