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

Please leave a Review and Subscribe!!!The Website / Newsletter 
https://chasing.energy/Better part of a decade of IF
With any injury ive suffered, ive tried to put a positive spin / implementation on itOr at least just ensure I learn somethingHow I startedPro’s of  IF running…Almost Never needing to fuel prior to a runGreat way to lose some weight of stay leanRarely suffered from any type of blood sugar issue and generally avoided spikes Some would argue insulin resistance is disproportionate to distance runners who focused on simple carbs, I have not seen data on thisCredit to UCAN - sonoma 50 milerMore time in AMAutophagy
ConsI would not recommend combining IF with Low Carb for endurance athletesWhen it made sense to fuel prior to an event I couldnt risk itMy stomach was just not ready Reflux issues - seemed to be greatly exacerbated by runningSome combo of the jostling motion?If I had to guess some part of this was due to the amount of fat in my dietCoffee didn’t help, Simple Sugar intake during events has haunted meMissing out on speed and muscle gains


For managing my life now, It works well…. Mostly…Peter attia “It will take you between 1 - 2 years to adapt”I never sweat about # of hours anymoreMy # of hours awake impacts my appetiteIf i wake up / get up around 4:30, I’m generally hungry between 9 - 10 amIf I am going to lift hard after 10am I’ll generally have a light breakfast priorI rarely wait till I’m famished to begin eatingMostly I’m drawn to food when I’m a bit bored.  Having basic rules helpsI try to focus on getting a light brunch or slightly early lunch with @ least 20 grams of proteinI generally do 2, 2 course meals a dayI call this the 2x2 approachThe Study I mentioned
Does time-restricted eating impair muscle protein synthesis?Original paperJanuary 31 2023

https://examine.com/summaries/study/dGV6K9/