by Tony Gjokaj June 13, 2021 4 min read
What is the best Intermittent Fasting protocol for you?
Have you ever tried creating your own?
In this post, we are going to explore Time-Restricted Feeding Protocols, and how you can make a protocol that's flexible for you!
Time Restricted feeding is any fasting method that restricts a time where you eat throughout the day.
This means that every Intermittent Fasting method is a Time-Restricted Feeding one: from Lean Gains, the Warrior Diet, or OMAD (One Meal A Day).
While we have covered various other methods, Time-Restricted Feeding also encompasses unique methods of Intermittent Fasting that may have not been considered.
As Intermittent Fasting continues to rise in popularity, so has the focus of research around Intermittent Fasting.
One human trial showed that individuals who placed themselves on an 8 hour time-restricted eating regiment were able to lose weight. In fact, these bodyweight changes were consistent one year after the trial as well.
The best part of this study was that it didn't matter whether they fasted in the morning or started their fast in the early evening. It still worked for the people who participated in this trial.
These methods have been applied in feeding periods from 7am-1pm as well. This led to lowering the desire to eat in the evening, less insulin resistance, and a plethora of other benefits.
An additional study that compared both early & late time restricted feeding showed very similar benefits.
We can reinforce these findings with the number of trials that show that an 8 hour Time-Restricted Feeding window produced a mild calorie restriction without calorie tracking, which led to weight loss.
This means that you can implement time restricted feeding in the morning and evening, based on your own personal preferences.
For example, If you deal with anxiety and lack of desire to eat, I would recommend utilizing an earlier time restricted feeding phase like 7am-1pm to really optimize your nutrition and build better habits.
For others who LOVE eating big in the evening and enjoy social gatherings with food, I would recommend late time restricted feeding (like Lean Gains or your own specified eating pattern).
Ultimately, Time-Restricted Feeding protocols allow us to build a better lifestyle around our diets, without stressing so much about the number of meal. All that matters is adherence or self-control.
Now that we understand the basics and the simplicity around Time-Restricted Feeding, I believe it's important to dive into other things to consider before making our own protocol.
If you train in the evening, I would recommend following a late time-restricted feeding protocol, as it is imperative to get proper nutrition in post-workout.
If you train in the morning, I would recommend you do one of the following:
People with Overnight jobs may benefit from either early or late Time-Restricted Feeding protocols.
If you work until 6-7am, maybe a Super Late Feeding Protocol may work for you. My brother works 12 hour overnight shifts at hospitals and typically does not eat for 16 hours (this includes sleeping). When he gets his "lunch break" at his job, that's when he breaks his fast. When he gets off at 6am and gets home, he enjoys a HUGE feast before bed because it helps him sleep soundly.
If you work until 1pm (4-5am shift), block out an 8-10 hour feeding window. Your last meal should occur a 1-2 hours before bed.
Don't let your work shifts limit the opportunity to get creative with your Intermittent Fasting!
All in all, you can see that Time-Restricted Feeding protocols are very flexible, and you can modify them based on your own convenience.
You can simplify this with by doing the following: skip breakfast. 12-16 hours after fasting is a great opportunity to start your feeding phase.
To conclude, here are a few guidelines you should follow when creating a Time-Restricted Feeding Protocol.
The rest of it should be up to you.
I want to thank you for taking the time to read our Time-Restricted Feeding post.
I hope this is everything you need to start implementing your own personal method of Intermittent Fasting that works around your lifestyle.
If you have any questions or comments, feel free to email us at firstname.lastname@example.org, or message us on Instagram.
Until next time, Reforged Legion!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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