Episode #197: Does Intermittent Fasting Work For Fat Loss?

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Fat Loss, Podcast

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June 13, 2012 – free audio podcast: Does Intermittent Fasting Work For Fat Loss? Also: how to sit correctly, starting a diabetic fitness regime later in life, triggering that “fight or flight” reaction, tips on yogurt making, clenched toes while running, getting accurate “calories burnt” data, stress tests for health vs fitness, omega fats and acne, the “right” diet, and can D-Aspartic Acid enhance testosterone.

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Listener Q&A:A donate button that reads - keep the podcasts coming

As compiled and read by Brock, the Ben Greenfield Fitness Podcast “sidekick”.

Audio Question from a truck driver:
He spends 90% of his day in a seated position without the option to stand up and move around. He wants to know – what is the proper way to remain in a seated position? Knees higher or lower than your hips, use lumbar support or not, arm rests or no, feat square on the floor or on an angle… or on the dashboard? Also are there exercises that he can do in the seat while he drives?

~ In my response, I reference this article about ways to exercise at work.

Kumar asks:
My dad is 55 years old and is diabetic for last 15 years. He is on insulin injections for last 4 years or so and follows a pretty healthy vegetarian diet (not so much protein in his diet) and does fast walking, very light yoga for exercise. I want him to start taking supplements like Omega3, whey protein and start strength training. After listening to your podcast on Zen of aging I now realize its possible to put on muscle and get fit at any age. Do you have any recommendations on how he could start his fitness regimen at this age and given his diabetic condition. He is decently healthy at 160 lbs, does not drink or smoke and does not have too much of body fat.

~ In my response to Kumar, I reference “How to Stay Fit As You Age” and a low carb, ketogenic diet to treat diabetes.

Martin asks:
I am a 50 year old male who competes in judo competitions. My fitness and conditioning are good, however I am quite a calm person by nature and have noticed as I get older I am just calmer. My mind and body knows when entering a competition that although I can get hurt that my life is not in danger, so I don't get much of an adrenaline surge. However all my opponents seem to be in a massive “fight or flight” moment. So, in the initial standing component when speed and explosive strength are paramount I am at a disadvantage. If I can survive this first couple of minutes, after which their adrenaline dumps subsides, I do well. So, aside from jumping out in front of a car before a competition how can I induce more of a “fight or flight” response? Preferably “fight” not “flight”.

~ Sex before competition is probably beneficial, in both males and females and Ben Admits to Using Performance Enhancing Drugs.

Teash wrote:
I've recently acquired a taste for natural yoghurt and I am going through at least a tub a week. My Mum has a Easiyo Yoghurt Maker and I am very interested in making the yoghurt myself too. I was just wondering what you thought of these yoghurt makers and if the powder packs used to get it started are actually comparable to the yoghurt tubs in the shops. I have heard that you make your own from fresh milk but I'm not able to get hold of any milk where I live.

~ If you don't want to use a home yoghurt maker, read this article.

Erik says:
When running I tend to clinch my toes on one foot (left usually) and can't seem to relax the foot to expand out in the toe box of my running shoe. The shoes aren't laced too tight and I'm typically more sore on the right side on the days I notice toe clinching on the left. Two questions: 1. What causes it… muscle imbalances? skeletal misalignment? some nutritional deficiency? 2. What damage am I doing outside of creating an inefficient running gate?

Brandon asks:
Do you know of, or think there is a way, to figure out your true calorie expenditure on machines like a stationary bike or an elliptical since their numbers are notorious for being wrong? Is the distance on the stationary bike reliable enough to plug it in to the calorie equation based on mph? I'm not obsessed with burning a certain number of calories during a workout but was curious if there was a way to get ballpark numbers without doing an in-depth metabolic test.

~ In my response, I recommend the FitBit for calorie tracking.

Andrea wrote:
Ben, I just read your article about EMT that I found online. I found it very helpful and interesting. I am having a metabolic stress test tomorrow as a diagnostic tool. I am wondering what experience you have with how hospitals perform their EMT vs. how exercise physiologists perform the test.

~ In my response, I recommend my article in Triathlete Magazine.

Adam says:
I follow a very strict diet as I try to build some more muscle mass. I also have very acne-prone skin that is extremely sensitive to Omega-6 fatty acids. Obviously this makes it more difficult because I have to cut out many calorie-dense foods (almonds, peanut butter, etc.). I supplement with a lot of fish oil but my ratios never seem to balance out unless I am mega-dosing with omega-3s. Do you have any tips for adding calories to my diet while avoiding the dreaded omega-6 foods?

~ In my response to Adam, I mention another podcast I've done about dairy and acne.

Christine asks:
I am a 37 year old female, 150 lbs, 5'6″. I have been working out consistently for the first time in my life for over a year now. While I have toned up significantly, I have been unable to completely lose body fat from my lower body. I have alternated between low carb and low calorie diets and honestly feel confused about which one is best and what diet plan to follow. Can you offer some tips about the “right” diet?

~ In my response to Christine, I mention my book about getting fit for your body type, at www.getfitguy.com

Lori asks:
I was wondering if D-Aspartic Acid is ok for women to use as a testosterone enhancer. I am menopausal and on an Estrogen/Progesterone balancer. Since entering my 40's, my ability keep muscle definition has really become more challenging. Also, Does DHEA help with boosting testosterone levels (in anyone, male or female)?

Brian asks:
I was looking to get back into shape after losing about 30 lbs by simply eating right and exercise last year. By the same time this year I gained about 15lbs back, due to stress and poor eating habits. My question is I have a hard time hitting my stride on the eating side of things ? My body feels run down and sluggish. What is the best way to reset and kick things off again and shake off this sluggish, overfed feeling? I know you mentioned fasting on the podcast as far as fasted workouts, but what is your feeling on intermittent 24 hour fasting?  I am concerned about a possible rebound effect or slowing of my metabolism.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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15 thoughts on “Episode #197: Does Intermittent Fasting Work For Fat Loss?

  1. Melba Bauder says:

    This blog about Does Intermittent Fasting Work For Fat Loss?

    has helped me a lot, is very well written. I used this fat
    burner product: https://s96.me/fit and I reached the ideal weight.
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  2. Vito Maffei says:

    Just wanted to thank you for all the info. I appreciate that you take the time to research everything you practice.

    I wanted to ask you if I can drink Kombucha in the morning during a fasting period?

    1. Kombucha typically has a good amount of calories and sugar, so I would advise against it for fasting.

  3. Intermittent fasting is not a diet, its a lifestyle. It beats every single dietary program out there. It gives your body enough time time to digest and detox during the day.

  4. Martin says:

    Hi Ben,

    Thanks for replying to my question on inducing "Fight or Flight". However I feel you concentrated on testosterone boosting instead of how to induce an adrenaline surge.


  5. Alan says:

    No, at no point does boiling water touch the dried mix.


  6. Kem Johnson says:

    Ben. Reread the easi yo instructions. The flask is filled with cold water (and dred mix) only. The only hot water is used to keep the brew warm.

    1. Yes, but like I mentioned in podcast, it isn't apparent whether at anytime the boiling water actually touches the dried mix…if not, great!

  7. Alan says:

    I use the Easiyo containers to make my own yoghurt and it couldn't be easier. I don't use their starter powder anymore, I simply spoon 3 spoonfuls of live yoghurt into one of their litre tubs, top it up with cold Skimmed UHT milk, give it a shake. Fill the flask with boiling water and then pop the litre container into the flask overnight.

    Next morning I have delicious, healthy yoghurt.

    I sometime add a sprinkle of skimmed milk powder just to help thicken it a little.

    Obviously you could do this without the Easiyo containers, but they do make life easy. I get through a litre tub of yoghurt every couple of days so always have a culture on the go.


  8. Keerthi says:

    Hey Ben. Thanks for answering my question on diabetes. That is some really good information. Now I have to talk my dad into lifting weights. phew!

    1. Or he could just take up bowling. ;)

  9. Brian Calabrese says:

    Awesome thanks for answering my question on fasting in the last podcast Ben.


    1. No problem, Brian. Hope it helped.

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