Supplements are confusing. Research supports both taking and avoiding them.
In this post I’ll cover the case against supplements, why I take a select few supplements anyway, which high-nutrient foods I eat, and how I design my supplementation program and introduce new supplements.
I’ll also disclose which supplement I take that is also used as a psychiatric medication, and the herbal supplement that makes me go a little nuts if I take too much.
Martin Berkhan destroys body fat for a living.
About a year ago I became interested in the benefits of intermittent fasting after reading a number of articles on Martin Berkhan’s Leangains site. Martin is a Swedish nutritional consultant/personal trainer/writer. His recommendations run contrary to conventional wisdom among personal trainers, but his ideas are well-researched and accompanied by numerous examples (pictures) of his own physique and the physiques of his clients, who are all very muscular and impressively lean. Martin’s writing style is bombastic, confrontational, and entertaining, but also thorough, persuasive, and rich in citations.
Martin’s main idea is that intermittent fasting can assist with fat loss and muscle growth simultaneously. Most weight-lifters would tell you that both “growth phases” (where muscle and fat are added simultaneously) and “cutting phases” (where calories are restricted and fat is lost) are required. Martin calls B.S. on that idea, and provides ample evidence that restricting eating to an 8-hour daily “window” (only eating between 2pm and 10pm, for example), combined with simple, consistent workouts can allow a person to get leaner and stronger at the same time.
My Own Experience
At this point in my life I’m not looking for a radical change in my physique, but Martin’s posts piqued my curiosity enough to give intermittent fasting a try. I decided I would “dip a toe in” and try not eating until 2pm, one day a week.
I found it to be easier than expected. On my partial fast days, I only drink water and black coffee until 2pm. I rarely experience any hunger pangs (though I do look forward to my first meal more than I would otherwise). Here are a few other subjective observations:
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