カーリー・ウォパットのインスタグラム(carlywopat) - 1月10日 09時46分

MY DIET AND NUTRITION HABITS

Part 1: Intermittent fasting.

There’s so much research that supports fasting not only for fat loss, but anti-aging, autophagy & apoptotic cellular clearing/repairing, purging of cancerous and pre-cancerous cells, decreasing oxidative stress & inflammation, improving insulin sensitivity, enhancing cognitive & neuro protection, increasing gene expression, etc. Sounds amazing, right?! I know it seems counterintuitive, but your hormones are better regulated when fasting is incorporated into your life. Growth hormone and testosterone peak in a fast, which actually makes it easier to maintain & increase muscle mass. Muscle metabolism plummets as fat metabolism goes up. And for women, it can improve fertility and hormone imbalances. Neat.

There are many ways to incorporate fasting into your life. I choose to intermittent fast, which entails an 8 hour eating window and a 16 hour fast. Basically, I start eating at noon each day, and stop eating at 8 PM. It’s really not that difficult, all you do is skip breakfast.

Fasting works independent of calorie restriction. You should not be starving yourself. I eat a lot of food, about 3,000 calories worth daily on average. But it’s mostly clean, and it’s all in that 8 hour eating window. Fasting is as much about eating as it is about not eating. And fasting is the lack of food, whereas starving is the lack of energy.

So, how does fasting work?
Your body is pretty incredible. It can store a great deal of energy in two forms: carbohydrates as glycogen in your muscles & liver, and fatty acids as body fat. After the 12 hour mark of not eating, the magic starts to happen. Your body has burned through most of your liver glycogen, free fatty acids take off, blood ketone levels elevate, and you begin to burn body fat.

What do I consume during my fasting window?
Water, black coffee, Himalayan sea salt, and creatine. Tea is also fine, but I actually get sick from the tannins in tea if I drink it on an empty stomach.

Do I train while fasting?
Every day. But I do not intermittent fast on competition days. I want that extra edge, and it’s hard to eat enough while playing.

Feel free to ask questions.

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