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Episode 2: Types of Fasting Explained - What Works and What's Just Hype

Episode 447

In part two of the fasting series, Simon and Dr. Jules Strauss dive deep into the different types of fasting protocols available today. From time-restricted eating to extreme approaches with catchy names, they explore what the science actually supports versus what's simply clever marketing designed to sell products.

Jules walks through the continuum of fasting approaches and importantly discusses who should avoid fasting altogether, drawing on her expertise in female-specific nutrition and eating disorder awareness.

Key Points Discussed:

  1. Time-restricted eating (TRE):
    The most common and manageable approach, typically 16:8 or 14:10 windows, with early eating windows showing slightly greater benefits for insulin sensitivity.
  2. Intermittent fasting (5:2 approach):
    Five normal eating days with two very low-calorie days, and why this can be challenging for endurance athletes to manage around training.
  3. Red flag approaches to avoid:
    The "Warrior Diet," "Lean Gains," and other extreme protocols with fancy names that often promote disordered eating behaviour’s.
  4. Who should avoid fasting:
    Anyone with a history of disordered eating, youth athletes, pregnant/lactating women, older athletes with higher protein needs, and those with recurrent injuries.
  5. The reality check on benefits:
    Fasting doesn't provide superior results compared to traditional calorie restriction - it's simply another tool that works for some people.
  6. Individual considerations:
    How training schedule, lifestyle, and personal circumstances should guide whether fasting is appropriate.

Key Quotation:

"I think it's important to recognise and acknowledge that, on the face of it, that is the time restricted eating approach. But when we kind of layer on all these additional kind of rules and restrictions, that's the point at which this becomes incredibly challenging for anyone to really implement... and actually lean more towards promoting and supporting people to engage with more kind of disordered eating behaviour’s." Dr. Jules Strauss

 

Connect with Dr. Jules Strauss:

**If you are training for endurance sport and tempted by fasting please check out this research first:

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