Today’s newsletter comes as a result of a conversation I had a client last week.

Long story short, we were talking about high blood pressure and the steps you can take to bring high blood pressure down - without the use of medication.

We had a little deep dive and something in particular stood out to me.

Her breakfast. Or a lack thereof.

I shared some golden nuggets of information that I needed to share with you today.

So, let's get stuck into the topic of...

Intermittent Fasting. Is It Doing You More Harm Than Good?

Before we get into it, I want to quickly discuss some of the reasons why you might opt for intermittent fasting (IF).

Now, I've never been a big fan of IF for some of the reasons I'll discuss later in this email, but I've had quite a few clients implement it very successfully for the goal of fat loss.

If you're someone who is a fan of IF and it's positively impacted your health, then I'm not going to tell you to stop.

Rather, at the end, I'm going to make some suggestions that are backed by science 🤓

Why Choose Intermittent Fasting?

There are several reasons why someone might opt for IF, but in my experience, the main reason is fat loss.

Having a 'feeding window' is a simplistic way of reducing calories as you're limiting the opportunity to eat and drink.

Most fasts will see individuals consume their last calories before 7-8 pm, cutting out the potential for late-night snacks and unwanted calories.

Besides the reported health benefits, such as better hunger control, reduced inflammation, & better energy levels, the ability to better control calories is certainly the main benefit for most people.

Before I move on, I want to clarify that IF isn't magic.

Skipping breakfast doesn’t make you miraculously lose more body fat. There's no magic process going on internally that produces greater rates of fat burning.

Rather, removing a few hundred calories from your day (your normal breakfast) is what produces an energy deficit. Which in turn produces fat loss.

If you consume those calories elsewhere during your day, fat loss won't occur.

The law of thermodynamics doesn’t lie.

Right, now you're aware of why you might choose IF, I'm now going to fight the corner of why you shouldn’t go down the IF road.

The Impact On Cortisol Levels

I won’t say this is my main argument against IF, but if I had a gun to my head and I was told to pick my strongest point, it would be this one.

First, it's important to note that your body naturally produces cortisol daily, with levels typically peaking shortly after waking, a phenomenon known as the cortisol awakening response (CAR).

Research has shown that periods of fasting can increase cortisol levels (1).

Results imply that intermittent fasting increases the level & frequency of cortisol secretion.

In simple terms:

Intermittent fasting can make your body release more cortisol, and it may do this more often throughout the day.

Cortisol is your main stress hormone and is vital to certain processes within the body.

It helps manage energy, blood sugar, and stress, but when it stays elevated too much, it can lead to issues like feeling 'wired' when you're sleepy, anxious, tired, or even storing more belly fat.

Elevated levels of cortisol can result in:

Fat gain
Sleep struggles
High blood pressure
Poor appetite control

As well as making fat loss generally harder.

So limiting the prevalence of cortisol in our system is crucial to overall health levels.

But why does IF promote higher cortisol levels?

Some suggest that the body perceives fasting as a stressor, therefore releasing more cortisol to maintain energy balance.

Which when you think about it logically, makes plenty of sense.

Along with melatonin (the sleep hormone), cortisol plays an integral part in the all-important sleep-wake cycle.

Cortisol is supposed to peak in the morning, giving us that 'jolt' to wake up.

Then it should gradually lower as the day progresses, being at its lowest point when you want to sleep.

At the same time, melatonin is doing the opposite.

Low in the morning, high at night time.

That’s a recipe for a good night's sleep.

But, what if cortisol levels don't gradually lower?

What if they stay elevated throughout the day?

I'll tell you what doesn’t happen?

Great quality sleep, that's what.

And as we've just learned, IF can increase the level and frequency of cortisol secretion in the body.

Making great sleep much harder to come by.

Which as we know, is a vital part of overall excellent health and wellness.

Add on top of this the stress of everyday life, running a business, or looking after a family.

We're starting to build a rather unwanted recipe for high cortisol levels.

This is why I don't suggest it to my clients.

I work with several highly successful entrepreneurs — and their lives are already packed with stress. The last thing they need is me adding even more pressure.

Oh and if you've got high blood pressure, again it might not be the smartest option.

That's because elevated cortisol levels are associated with increased blood pressure, and both normal high blood pressure & hypertension have been linked to higher cortisol levels.

Elevated cortisol levels can also lead to decreased insulin sensitivity, an effect that can be more pronounced in women.

Cortisol can disrupt insulin's ability to properly move glucose from the bloodstream into cells for energy, leading to insulin resistance.

A major health red flag!

Lastly, there is research to suggest that cortisol increases the production of the hunger ghrelin in the body.

Ghrelin is produced in the gut and increases your appetite. If your goal is fat loss, this is a hormone you want to have under control.

The exact opposite of what most are trying to achieve with intermittent fasting.

Not Ideal For Building Muscle

If you were going to build muscle, which option would you think would be most beneficial?

Option 1: Not eating for 16 hours and cramming protein consumption into a feeding window of 8 hours.

Option 2: Eating a protein rich evening snack, going 10 hours hours without eating, consuming a high-protein breakfast (bonus with fat to help with testosterone production), eating a high quality protein source every few hours as to maximise muscle protein synthesis.

Unless you’ve lost your marbles, you’re going with option 2.

When combined with the previous point regarding cortisol, IF isn’t conducive to maximising muscle building.

Now, some will argue that they’re not pursuing maximising muscle building, as they’re not looking to paint themselves mahogany and jump on a bodybuilding stage.

While I get the argument, I think everyone should want to maximise muscle building for the fact that building muscle is HARD!

It’s even harder after the age of 35.

We want to keep our body in an anabolic state for as long as we can, because this is bow we build muscle.

But IF can place you in a catabolic state, which is the breakdown of tissue for energy, including muscle.

Oh and guess which hormone is catabolic?

You guessed it...

Cortisol.

if your goal is to build muscle and maintain your strength as you age, so you can go into your later years with freedom, vitality, and independence.

Then I would suggest that IF isn’t the best strategy to go with.

Can you build muscle with IF?

You certainly can.

But is it making an already difficult task even harder?

I would argue the answer is yes.

A Better Approach To Follow

As I said at the start, I wasn't going to tell you not to follow IF.

If you feel good on it and you're seeing success, then keep it up.

Instead, here's what I would suggest as an alternative for everyone, IF or not.

Eat a high-protein, high-fibre breakfast in the morning.

Steer clear of carbs, which include plant-based milks such as oat and almond milk.

Even though they have been labelled as 'healthy', those things can jack up your blood sugar levels in the morning.

I've been eating a breakfast of steak, eggs, and walnuts for quite a while now, and I feel amazing on it.

I get plenty of protein, a bunch of fibre, and loads of healthy fats. The result?

No energy crashes in the afternoon and a clear mind in the morning.

If you're someone who doesn’t eat in the morning, you'll have to train yourself to eat. The first few times you try to eat might feel a little rough and you'll want to stop, but you've gotta push through. Eventually your body will get used to eating earlier and you'll find yourself looking forward to breakfast.

If you've got any further questions, don't hesitate to drop me a reply to this email.

Hope that was helpful.

My coaching program, The Paradigm Project, helps ambitious entrepreneurs, c-suites, & business owners live a healthier, stronger, and all-around better life.

Most importantly, one of the main aims of the program is to help every single client achieve pain-free performance!

If you are in the mood to transform your health & fitness, then life-changing results are within your reach.

Click on the link to book your free coaching call and we can build a plan that changes your life!

Quote for the day

"Behind every great man is a woman rolling her eyes"

- Jim Carrey

It's my 5 year anniversary this week so I thought this was a timely quote to choose 😂

- Mark

P.S. Whenever you’re ready, here are a few ways I can help you:

Are you an ambitious entrepreneur or professional who wants to get strong, lean, and boost your energy? Then find out more about my 1-1 coaching here.
Grab a FREE copy of my Ultimate Health Guide by Clicking here now.

References

O’Callaghan, Fiona, Olav Muurlink, and Natalie Reid. “Effects of Caffeine on Sleep Quality and Daytime Functioning.” Risk Management and Healthcare Policy, vol. 11, 2018, pp. 263–271
Spriet, Lawrence L. “Caffeine: Implications for the Athlete.” Endocrine Abstracts, vol. 22, 2006, OC3.5.

Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.

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