Intermittent fasting is a method of dieting that has gotten a bit of attention in the bjj community lately with excellent endorsements by both Edwin Najmi and Tom DeBlass.
Intermittent Fasting is the process of cycling periods in which you eat with periods that you
don’t eat. These short fasting windows cause your body to produce a multitude of hormonal responses – responses that you can use to boost your grappling performance.
A recent scientific paper explained how exactly intermittent fasting helps – it promotes white adipose browning and decreases obesity by shaping the guy microbiota.
The study was done by a group of employees of the Laboratory of Metabolism in Bethesda, USA in collaboration with several scientists from the Chinese Laboratory of Metabolism at the College of Life Sciences in Changsha in China.
In layman terms what this new research did was experiment on mice and find that fasting every other day promoted the development of beige fat in mice.
Beige fat being a mix of white (storing energy) and brown (burning up energy for heat) fat which is much healthier than just white fat.
As a reminder Tom DeBlass wrote:
The abstract for the research details that Intermittent fasting is an effective and natural strategy for weight control but its efficacy still isn’t quite understood. In the study Li, Guolin and collaborators successfully stimulated beige fat development within white adipose tissue and dramatically ameliorated obesity, insulin resistance and hepatic steatosis. These findings provide a new gut-microbiota-driven mechanism for activating adipose tissue browning and treating metabolic diseases.
Different IF routines revolve around the same basic concept: a large fasting window with a small eating window. There are several different way to split the day with some choosing to even fast for 20 hours with the eating period being just 4 or even twice weekly a 24 hour fast. The biggest extreme is the proposed 36 hour fast setting every 8 to 10 days.
Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota
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