Intro to ADF/IFAdam Holland (APD)

Prime Nutrition

What is ADF/IF• ADF/IF refers to nutrition protocols where the usual daily

fasting period is modified/extended• ADF refers to protocols in which whole days are spent

fasted (or nearly fasted)• IF refers to protocols usually undertaken every day, in

which the ordinary fasting period is extended – the fast breaking meal occurs later in the day

• Many variations on each protocol, some based on evidence and some based on opportunistic marketing!

A note on weight gain and metabolism

• What is metabolism?• Simply put, metabolism is the energy level that your body

requires to maintain itself from day to day• Includes things we do such as movement• Also involuntary actions such as heartbeat, digesting food,

breathing etc.• Metabolism is complex and affected by many things – the

food we eat included!

Energy in vs. Energy out

A very useful tool!• Irrespective of dieting method chosen, understanding of

calories/calorie content of foods is extremely important• New tools available with modern tech – my personal pick:

Myfitnesspal – available for iOS/Android

or

http://www.myfitnesspal.com

Health

Blood sugar

Cholesterol

Blood pressureLiver health

Cancer

Physical

Body fat

LBM

StrengthFitness

Performance

Why IF/ADF?

Origins of IF/ADF• The idea itself is nothing new – most of human history

features fasting• First studies on health benefits of calorie restriction

(CRAN) carried out in early 1900s• Studies found that CRAN of ~30-60% increased life span

and reduced delayed the onset of age related disease• Human studies have demonstrated improved health

related markers in humans undergoing CRAN – relevant to both obese and non-obese populations

• Compliance is an issue!

Origins of IF/ADF• The real groundswell happened ~ 10 years ago• Major proponents – Martin Berkhan, Brad Pilon, Ori

Hofmekler• Targeted health/fitness community – dogmatic and

neurotic• Slow burn – eventual acceptance and tremendous results

catapulted into mainstream (BBC)• Research already existed – theory put into practice

Purported benefits• Improved blood glucose response and insulin sensitivity –

these benefits are length dependent• Reductions in markers of systemic inflammation• Reduction in atherogenic factors• Reduction in blood pressure• Reduction of weight• Improved regulation of appetite• Increased focus• Increased fat burning (hormonally mediated)

Common fasting myths• Fasting causes you to enter starvation mode – your body

will start to shut down• Skipping breakfast is bad and is the main reason for

weight gain• You have to eat small meals frequently in order to stoke

the metabolic fire• If you go too long without food your body will start to eat

itself (muscle, brain) – caveat with exercise

Quick overview • The main uniting element is the expansion of the fasted

phase• Food intake is restricted to a smaller than normal “feeding

window”• Superior results obtained if more sensible food choices

made (more or less important depending on method)• The net effect of all protocols is the global reduction in

total caloric load – with ADF somewhat automatic, with IF best calculated

A fast constitutes a period of time with no or negligible calorie intake – thus major calorie containing foods/drinks are omitted during this time

Non- and low-cal foods/beverages are allowed (and encouraged!): water, tea (all types), coffee (black), diet soft drinks (less encouraged), sugar free gum and mints

If intense exercise – BCAA/EAA supp useful

Alternate-day fasting• Probably the most mainstream fasting protocol• Primarily comprised of three methods

• 36/12 – Complete fast for 36 hours (one whole day)• Eat.Stop.Eat – Fast limited to 24 hours (Pilon – Eat.Stop.Eat)• Moseley – one small meal (~500 cal every other day)

• Pro – both take advantage of maximum increase in insulin sensitivity, large reductions in cal intake easy to maintain, intake on feed days more liberal

• Con – prolonged fast can be problematic, consistency difficult

Alternate-day fasting - examples

Monday night (10pm)

Small snack w/ 1-2 cups water

Tuesday (all day)

Limit to water, tea, coffee etc.

Tues night (10pm) / Wed morning (10am)

Eat as normal

Alternate-day fasting - examples

Monday night (10pm)

Small snack w/ 1-2 cups water

Tuesday (all day)

Limit to water, tea, coffee etc.

Tues night (anytime)

One meal - ~500 calorie max (protein, fibre preferred)

Intermittent fasting• Favourite protocol in fitness community• More similar to regular dieting, just shortened window• Huge variation in methods – 1 validated

• Leangains – 16hr fast/8hr feed (14/10 in some women)

• Pro – easily integrated into habit, meal times entrained, no prolonged periods fasting, no days without intake

• Con – more advanced method, can not be as liberal with intake – calorie counting necessary, slightly short of maximal fasting related benefits

Intermittent fasting - example

Monday night (10pm)

Cottage cheese w/ berries (125g + 100g)

Tuesday (until 2pm)

Water, tea, coffee etc.

Tuesday (2pm – 10pm)Eat allotted calories

Summing up• IF/ADF offer a solution to the problem of compliance to

CRAN• The best protocol is the one that you can follow!• Major pro – can make dieting much easier• Major con – very little in the way of human studies• As long as total weekly calories are below expenditure• Not a magic bullet!

Further reading• Martin Berkhan – www.leangains.com• Brad Pilon – www.eatstopeat.com | www.bradpilon.com • Horizon – Eat, Fast and Live longer (Doc – Moseley)• Alan Aragon – www.alanaragon.com• Ori Hofmekler – www.warriordiet.com

Thank you!