Here's some info from Precision Nutrition, a Nutrition Certification I'm currently working on and the most reputable certification out there when it comes to overall nutrition.
What to do now
Based on what we know, intermittent fasting probably affects reproductive health if the body sees it as a significant stressor.
Anything that affects your reproductive health affects your overall health and fitness.
Even if you don’t plan to have kids.
But intermittent fasting protocols vary, with some being much more extreme than others. And factors such as your age, your nutritional status, the length of time you fast, and the other stresses in your life—including exercise—are also likely relevant.
So. Is fasting for you?
Considering how much remains unclear, I would suggest a conservative approach.
If you want to try IF, begin with a gentle protocol, and pay attention to how things are going.
Stop intermittent fasting if:
Fasting is not for everyone
The truth is, some women should not even bother experimenting. Don’t try IF if:
Pregnant women have extra energy needs. So if you’re starting a family, fasting is not a good idea.
Ditto if you’re under chronic stress or if you aren’t sleeping well. Your body needs nurturing, not additional stress.
And if you’ve struggled with disordered eating in the past, you probably recognize that a fasting protocol could lead you down a path that might create further problems for you.
Why mess with your health? You can achieve similar benefits in other ways.
If you’re new to diet and exercise, IF might look like a magic bullet for weight loss.
But you’d be a lot smarter to address any nutritional deficiencies before you start experimenting with fasts. Ensure you’re starting from a solid nutritional foundation first.
What to do if fasting isn’t for you
How can you get in shape and lose weight if intermittent fasting isn’t a good option for you?
It’s simple, really.
Learn the essentials of good nutrition. It’s by far the best thing you can do for your health and fitness.
Cook and eat whole foods. Exercise regularly. Stay consistent. And if you’d like some help to do all of that, hire a coach. Sure, intermittent fasting may be popular. And maybe your brother or your boyfriend or your husband or even your dad finds it an excellent aid to fitness and health.
But women are different than men, and our bodies have different needs.
Listen to your body. And do what works best for you.
It may be good for your liver
Numerous studies have suggested that caffeine helps the liver regulate itself. Research presented by the Mayo Clinic found that regular coffee consumption may reduce a person’s risk of PSC, a rare autoimmune disease that can lead to cirrhosis of the liver, liver failure, and even cancer. But there's more. A separate 22-year-study of 125,000 people found that heavy drinkers who consume one cup of coffee a day were 20 percent less likely to develop alcoholic cirrhosis. Once again, those health benefits did not extend to other caffeinated drinks, including tea.
This is no secret: Athletes and coaches have long used coffee to boost athletic performance before a competition. Caffeine, in particular, “has been proven to increase the number of fatty acids circulating in the bloodstream,” reports The New York Times, “which enables people to run or pedal longer.” (One study suggests that as many as two-thirds of Olympic athletes were found with caffeine in their urine.)
How much should you drink prior to competing? Researchers at Coventry University in England discovered that the magic performance-enhancing ratio appears to be 6 milligrams of caffeine for every 2.2 pounds of body weight. For a 154-pound person, that’s about two cups.There are several other health benefits regular coffee consumption brings. I won't go into all of it now but many studies have been done on the use of coffee and they agree that that Coffee NOT Caffeine can help reduce the risk of Type ll Diabetes, Pancreatic Cancer, can lower the risk of
Alzheimer’s and Parkinson’s, and can even make you smarter.
How should you take your coffee? That all depends of personal preference and goals. If you're on a high fat diet like Keto, or if you're trying to improve mental function and clarity during the day, my go to is Bulletproof Coffee. It's essentially 2 cups of french pressed coffee, 1-t TBS Grass Fed Butter or Gee, and 1-2 TBS of coconut oil or MCT Oil. If you're on a fast or low fat diet take it black. The only downfall to drinking coffee is ingesting a double double from Timmies. Avoid the high sugar and enjoy that that tasty cut of joe. I know I do.
The Early Bird...Hits the Snooze Button?
So the night before you have nothing but good intentions to get out of bed and get to the gym, earning that elusive label "morning workout person". You know, the one person you know who seems like they have it all together by 9am. But the alarm goes off and those good intentions turn into anger hitting the snooze button or more likely just unplugging the clock and getting that extra hour of sleep.
There certainly is something to becoming that elusive "morning person". Researchers at the University of Education in Heidelberg, Germany, found that night folks tend to be more creative, but the early birds usually have advanced problem-solving skills. Those same skills also meant that morning people were the ones who anticipated problems and minimized them before they became bigger issues—all desirable traits in a candidate for a top position at work. So feeling happier, being more reliable and emotionally stable, while having a lower risk of being stressed and having the ability to better solve problems certainly makes it tempting to get your butt out of bed and hit the gym early.
If you've tried our 6am class before, you know that the warmup is usually the harder part. Once you get moving, the rest of the class feels great. This however is not an overnight transformation as it takes a while to train yourself into rising with the sun. So where to start? Like progression in training or increasing weight in a lift this must be done consistently and progressively. First, move your bedtime and wake-up time 15 minutes each day until you reach your wake up time. Hold this schedule for several days until your internal clock adjusts to this new time.
Secondly, get enough sleep and keep track of what works for you. Neil Stanley, Ph.D., a sleep expert who's studied the area for for 33 years. "Most people need between seven and nine hours to feel at their best, but some need more or less—whatever allows you to feel awake, alert, and focused during the day." Once you determine the ideal amount of sleep you need to functuion at 100 percent, you're more likely to succeed in becoming that "morning person".
Finally, wind down at night. Read a book, get off screens, have a tea, do some stretches etc... Find what works for you. Winding down help shut down your Central Nervous System, which allows you to enter true "deep sleep". This allows you to wake up feeling fresh and ready to go. If you wake up daily and feel exhausted getting out of bed, you're probably not getting much quality sleep. Sleeping pills are a perfect example of this. They knock you out but don't actually allow you to enter deep sleep. I like a supplement called ZMA. It's not expensive, and it has no side effects. Once asleep ZMA helps you ender deeper levels of sleep, allowing you to rest and waking up refreshed.
So get to the gym early, and be a better functioning human for the rest of the day.
This is my favourite time of year!
The weather’s getting cooler, I get to wear cosy cloths and most of all, weightlift in my track pants. The back to school mindset gets most of us into routine and we generally start hitting the gym more consistently. Vacation time is over and it's time to get back to work both in the gym and in the kitchen.
I also notice a difference in my food and cooking preferences in the fall. Some ingredients are more readily available, as I lean toward hearty chilis and stews, and my slow cooker always seems to have a soup in it. Usually I'm not a stew or soup guy but I can't resist a good chile or soup this time of year.
Here are some easy recipes right now.
(All of these recipes are originally featured on , Spodalicious .) And all of these recipes are written by LISA SPODAK.
At the end of each recipe, you'll find number of servings, and a full macro breakdown of carbs, fats and protein as well as fibre.
Here are some reasons for deadlifting heavy more often:
1) Muscle Growth
This tops the list of benefits for very obvious reasons. Most want to grow muscles and I know what you're going to say, "I'm a female and don't want to look bulky." Trust me, you will not look bulky. If you want lean muscle, you still need to increase the amount of muscle. Most ladies who come in and are thin, are actually what I call "skinny fat" and we all need a little extra quality muscle. The Deadlift can make this happen. You get a rigorous full body workout-and when you combine that with heavy lifting, you naturally release growth hormones that induce muscle development.
2) Strength Gain
If you want fast strength increase on all the exercises that are part of your workout routine, deadlifting is your solution. It increases your grip and core strength like no other exercise can. Want a bigger bench? Stronger squat? Pullup power? Easy fix, just deadlift heavy. And you all know you want to get stronger.
3) More Power
Power while sometimes used interchangeably with strength, is actually different from it. Power is the ability to exert great force over a short period of time. Strength is the ability to move or support heavy objects sustainably for a longer period of time. Power is useful for athletic performance. A football linebacker tackling an opponent, a tennis player returning a serve, a basketball player dunking over opponents etc. If you play any sport, deadlifting will make a big difference in your performance.
4) Testosterone increase
This helps with recovery and the growth and maintenance of quality muscle. You see those juice heads taking steroids in magazines all the time. Deadlifts demand that your body releases more testosterone, which allows you to grow and get stronger. In females, it is much harder to release testosterone but implementing some heavy deadlifts will allow them to naturally produce more without any side effects.
5) Better Overall health
Stronger, more testosterone, more positive outlook on life equals better overall health. It’s simple. Doing deadlifts also improves your cardio. And as you know, good cardio is important for overall health. You also build joint strength and your immune system gets stronger. Most Compound exercises will do these things but the one thing that makes the deadlift stand out, is that it does this for your entire body. It’s a true full body movement.
6) Positive Effect on other exercises
When you combine the above benefits, what you get is increased strength and flexibility on all other exercises. When you do heavy deadlifts, you are actually doing heavy lifting using all the major muscles in your body, back, chest, legs, arms etc. So when you do other movements like your olympic lifts, you'll be in better positions due to added flexibility and strength that will allow you to stay in good position throughout a fast lift, like the snatch.
7 ) Fat burning
Because of the exertion involved during the deadlift, you recruit more muscle fibers, and burn more calories than you could with other movements. The result is increased fat burning. If you speak to any serious strength coach, you know that compound movements are the best exercises for fat loss. And the deadlift is the king of compound exercises so you get the idea.
Combine movements like the deadlift with a little WOD and voila, you've got a formula for success. This is our philosophy at CrossFIt N6. We keep programming simple not sexy because the simple works but the sexy is simply fluff.