“The world is a better place with you in it.” - Anonymous
Alright BOOMers bring it in tight because it’s time for another BOOM Huddle!
This week I’m going to start with the lighter side of things and share my adventures in Intermittent Fasting (a.k.a "IF" because no one wants to type “intermittent” that many times). I finally came to a point where I felt comfortable giving it a whirl. This was possible because a) my son nurses less frequently and b) over the last few months I’ve been battling the voices in my head that were shouting I could never truly be happy without a late night snack.
Coach Lance taught me all I needed to know about IF, so let me explain what exactly it is and why the heck anyone would want to do it.
First of all, let me clarify that IF is not a diet, it is a “dieting pattern”. The simplest explanation is that you give yourself a happy little window (or maybe I should call it a “hangry" little window) in which you are allowed to eat, and the rest of the time you fast (you don't eat).
Some people confuse IF with the Ketogenic diet, yet they are two different things. The Ketogenic diet has one consuming fat in a 3:1 or 4:1 ratio to protein and carbs. I’m not going to delve into Keto right now as that is a topic for another day. With IF there are no associated food/nutrition recommendations, again it’s a dieting pattern. This isn’t to say that you can eat anything you want in your little window and expect to lose body fat. You want to eat primarily nutrient-rich, macro-balanced, unprocessed foods…I suspect you knew this already, though it doesn’t make it easy.
The reason some confuse IF with Keto is because in certain circumstances IF may result in temporarily leveraging ketones for energy requirements (ketosis)…in layman's terms this means you’re burning fat for fuel.
There are multiple different types of IF, but today we are only going to focus on the type I chose to try which is 16/8 LeanGains. What this means is you fast for 16 hours (most of which you are sleeping) and your hangry eating window is 8 hours. I chose this because it seemed the most sustainable and it was conducive to intense training.
Why on earth would I do this to myself? Well here are some of the science-backed benefits of IF that I’ve learned from Coach Lance.
Now that you know the what and the why….how did it go?
As I said I started IF two weeks ago. I chose to start my hangry little window at 11am and have it end at 7pm. I workout early in the morning and while they encourage you to start your window right after you workout, that wouldn’t work for me as I’d then have to be done eating by 2:30pm which is CRAZY TALK. I figured I could stop eating after our usual dinner time wraps up at 7pm, so 11am it was.
The first week I found that waiting until 11am to eat sucked. I found that once I was finally able to eat I was famished and I would shovel food into my mouth like a hungry anaconda ingesting a water buffalo. Sure I was eating healthy food but I would end up stuffing myself, leaving me feeling pretty lousy. Clearly, I don’t have the will-power that some others possess. I also found myself quite grumpy. Okay let’s be real, I was a total bi-atch. No bueno for my family and friends.
I decided to try modifying. I allowed myself to consume my protein shake right after my workout and then I’d wait until 11am for my first meal. This helped a tiny bit, but not that much. I was still shoveling…only now it wasn’t a water buffalo it was a smaller zebra. Still grumpy bi-atch status. Ultimately I checked in with Lance who informed me that consuming the calories in the protein drink outside my window…wasn’t allowed. *Gasp* I was cheating!
As I got through week one I realized IF wasn’t feeling very sustainable for me, and as I learned when I was 6, cheaters never prosper. But I didn’t want to quit. I decided to try another week of IF but this time I would try the 14/10 ratio. This meant I could fast until 9am and my hangry window would end at 7pm. Coach Lance let me know I would still potentially see benefits though it varies person to person.
This was much more doable for me. I could hang on until 9am for that first meal. I was no longer a grump. I was also no longer famished. Huzzah! I think I found my sweet spot!
Now what, if any, results have I seen? I went to Max Muscle for some inbody results. Boy was I floored.
Weight - 132.9 (My pre-breakfast, sans-clothing weight that morning was actually 129.2!! Down 4.4 lbs from last month!)
Chest - 34” (Down 1”)
Waist - 27 1/2” (Down 1”)
Hips - 33 1/2” (Down 1 1/2”)
Lean body mass - 113.9 lbs (gained 2 1/2 lbs of LBM since April!)
Body fat percentage - 14.2% (Down 4.8% since last month! WHAT????)
I sort of have abs you guys! I didn’t know they were really in there!
In the end the only thing I have added to my normal routine is IF. It seems that even modified it friggin’ works! If you are interested in trying it yourself sign up for Coach Lance’s LG1 Nutrition Program. It WORKS!
I do want to add that 14.2% is a pretty dang low body fat percentage for a woman, so I am monitoring how I'm feeling very closely. As long as my "female cycles" are normal (which they are) and I'm feeling balanced and energetic I plan to continue maintaining. Always make sure you pay attention to how you feel no matter what. Health and wellness is always the priority.
Now before I go I want to leave you with one final message. Several of the coaches at LFT have been talking about this as well and I’d like to piggy-back on their message. Many of you are aware of the recent tragic deaths in the news. Suicide is now one of the leading causes of death in the US. On average there are 123 suicides per day.
This is devastating. What can we do?
We live in a society that expects everyone to present themselves as being in control and forever happy. This is impossible. We as humans were not made to be happy all the time. We are beautifully flawed. We are affected by the highs and lows of our circumstances. We are affected by each other. We are affected by what we believe of ourselves. All of this is going on in each of us every day. Yet we act like things are fine. We act like we are happy.
Because of this, you often can't tell who is struggling.
I encourage all of us to reach out to each other regularly. Ask how someone is doing and don’t ask in a casual-greeting sort of way. When someone asks how you are doing, try telling them how you are really doing. If things are hard, tell them. If someone reveals that things are hard, stay with them and listen. Let’s get rid of our masks. Let’s be real with each other. We all have a struggle going on, let us try to connect through our pain and find relief that we aren’t alone.
I for one am here for ALL of you. If you need an ear please please please connect with me. I will drop everything, anytime. We are always stronger together. Let’s lift each other up.
If you feel like you need someone to talk to here is a link to people who can help. Never hesitate to reach out for help when you need it. It CAN get better.
Now let’s put our arms around each other for this final BOOM and get "family" on 3. 1, 2, 3….family! See you all in the Boom Room.
Ready to start your journey with Coach Lance as well?Contact him here, get started immediately. Combine his program with a membership at LFT and you will be unstoppable! Sign up here and start today!
Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.