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Intermittent Fasting Tips
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<blockquote data-quote="Nelson Vergel" data-source="post: 53485" data-attributes="member: 3"><p><span style="color: #000000"><span style="font-family: 'Arial'">From Muscle for Real:</span></span></p><p></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">If you're familiar with my work, you've probably noticed I frequently talk about the benefits of intermittent fasting.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">And while intermittent fasting is becoming more and more popular, there are still lots of myths on this topic.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">So today, I want to debunk with you the 6 biggest intermittent fasting myths.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#1. Intermittent Fasting Causes Muscle Loss</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One of the most common misconceptions about intermittent fasting is that it causes muscle loss. We've all heard the claim that you have to eat every 3 hours or you'll become "catabolic.“</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">This, however, is completely false because short-term fasts will not increase muscle breakdown as is shown numerous times.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One of such studies was performed by the University of Amsterdam back in 2009. The researchers compared the effects of a standard eating pattern and intermittent fasting and found no difference in muscle breakdown rate [1]. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Two other studies showed that after 72-hours of water fasting, muscle breakdown rate did not increase from the baseline and protein synthesis did not slow down [2-3].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">As long as you keep using your muscle through some form of regular resistance training, your muscle mass will not get wasted during severe caloric restriction studies performed on both men and women.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">In one study the testing subjects were only allowed to eat ~800-kcal/day with ~80 grams of protein in their daily meals. The result was that as long as they kept performing their resistance training routine 3 times per week, they did not lose any muscle mass [4].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">A different group in the study that did not perform resistance training but steady state cardio instead ended up losing 9-lb of muscle mass in 12 weeks.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Another study, this time performed on obese men, showed that the subjects lost an average of 20-pounds of fat with no muscle loss after a 16- week caloric restriction diet with only 1000-kcal/day [5].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Why?</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Because the men were involved in resistance training throughout the whole 16 week period. Similar results are also found in women [6].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Conclusion: Don't worry that you have to eat every few hours or your muscle mass will melt away. Short term fasting will not increase muscle protein breakdown, especially if you remain involved in resistance training.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#2. Intermittent Fasting Slows Down Metabolic Rate</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">We are constantly bombarded with the claim "eat 6 meals per day to stoke the metabolic fire". The problem is that those claims are never to be proven right. In fact, it's been proven over and over to be wrong.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The real truth is, as was shown by a review of 176 studies, that as long as your caloric intake remains the same meal frequency will not impact your metabolism [7].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">There is absolutely no difference in nibbling your daily caloric intake throughout the day or gorging all your calories in one sitting [7].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The only valid study available that did show a difference found a slight increase in metabolic rate that ate less frequently [8].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Also for weight loss purposes you don't have to consume multiple smaller meals per day. It will make losing weight only more difficult because you're more likely to overeat when consuming 6-7 meals per day compared to 2-3 meals.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">And that's exactly what gaining / losing weight comes down to. Burn more calories compared to the amount you consume and you lose weight, consume more calories compared to the amount you ingest and you gain weight.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#3. You Can Only Absorb 30 Grams Of Protein Per Sitting</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The myth that your body can only absorb 30 grams of protein per meal and that any additional amount "gets wasted" has been around for centuries in the fitness and health community.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">But this simply isn't true: Your body will absorb and use all of the protein you ingest at each meal and does not have a defined upper limit to the amount of protein it can absorb.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Whenever you ingest food, it must pass through your stomach and into the intestines before it gets absorbed into the body. Once the amino acids from the food enter the intestines, the intestines has the ability to let those amino acids "wait" to be used [9].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One of the ways your intestines accomplish this is by the digestive hormone cholecystokinin (CCK), which can slow down intestinal contractions and the absorption rate of proteins [10-11].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Besides that, your body also has a "free amino acid pool" in which your body can store and release amino acids whenever needed.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">To back this up, researchers from the National Human Nutrition Research Center (France) had 16 young women eat 79% of their daily protein, which represented on average 54 grams, in one or four meals over a 14 day time period.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">At the end of the study, they found no difference in protein metabolism between the two groups [12].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Another study more in the context of intermittent fasting showed that consuming all protein in a daily 4-hour window (followed by 20 hours of fasting) did not affect protein metabolism [1].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#4. Breakfast is the most important meal of the day</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">How many times have we heard the claims:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">"Breakfast is the most important meal of the day."</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Or,</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">"Eat like a king for breakfast a prince for lunch and a beggar for dinner.“</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">We've been led to believe (primarily by studies sponsored by companies that sell breakfast foods) that there is something "special" about breakfast and that skipping it leads to excessive hunger, cravings, and weight gain.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While there are studies that found links between skipping breakfast and overweight/obesity, this probably has to do with the fact that stereotypical breakfast skippers are less health-conscious overall.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The problem many people experience with eating breakfast is that they are more hungry throughout the day because eating breakfast goes against our natural circadian rhythm.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Do you think we as hunter-gatherers had access to breakfast the great majority of the time? I don't believe so, and many experts will agree. </span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Dr. Mercola explains:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><em>"The interesting aspect about eating first thing in the morning is that it coincides with your circadian cortisol peak, that is, the time of day when your cortisol (stress hormone) levels rise and reach their peak.</em></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><em>The circadian cortisol peak has an impact on your insulin secretion, such that when you eat during this time it leads to a rapid and large insulin release, and a corresponding rapid drop in blood sugar levels, more so than when you eat at other times of the day.</em></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><em>If you're healthy, your blood sugar levels won't drop to a dangerously low level (such as can occur with hypoglycemia) but they can drop low enough to make you feel hungry.</em></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><em>This is more commonly experienced in people who are not insulin resistant (such as those who are overweight or have type 2 diabetes), but rather are lean and "insulin sensitive." Because the circadian cortisol peak adds another insulin-boosting effect on top of an already insulin-sensitive individual, the low blood sugar, and subsequent hunger, can be more pronounced.“</em></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While this clearly goes against the conventional idea that you should never skip breakfast, especially if you want to lose weight, I myself clearly feel less hungry throughout the day when I don't consume breakfast compared with days I do.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">That eating breakfast is not necessary for losing weight and might actually hinder it was concluded by researchers from the Columbia University. They stated: "In overweight individuals, skipping breakfast for 4 weeks leads to a reduction in body weight.“ [13].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Also, the claim that eating breakfast is healthier does not to appear valid, at least if we believe a mice study performed by the Salk Institute for Biological Studies (USA) [14].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">During the study, the mice were fed the same high-fat, high-calorie diet, the only difference was that one group had access to food the whole day while the other group was restricted to an eight-hour eating window. (The eating window was at night, the period during which mice are most active).</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Even though both groups consumed equal amounts of calories, the mice that had access to food for only 8 hours stayed healthy and remained an ideal body weight while the all-day access group developed severe health problems including:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"> </span></span></span></p><ul> <li data-xf-list-type="ul"><span style="font-size: 15px">Metabolic problems</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Fatty liver disease</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">High blood sugar levels</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">High cholesterol levels</span></li> </ul><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#5. Intermittent fasting causes you to overeat.</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Many people are of the misbelieve that intermittent fasting will not help you lose weight because it leads to overeating during the eating period.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">While there is some truth to that, it will not hinder fat loss.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">One study conducted by the Rowett Research Institute (UK) showed that subjects who had undergone a fast of 24 hours only increased their food intake by 500 calories the next day[15].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">But you have to keep in mind that, if they on average expanded 2500 calories during their fast, and "overeat" by 500 calories the next day, they still consumed 2000 calories less over a 2 day period.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">If we take in mind that one pound of fat represents around 3500 kcal [16]. This would equal a little more than half a pound of fat loss in two days. (Sure, a part of it will also be glycogen etc. but I think you get point).</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>#6. Your brain needs a constant supply of food (glucose) to function properly.</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">During fasting, there is a temporary lack of glucose intake to the body, the main fuel of the brain. Therefore, it would be logical to assume that brain performance would worsen during fasting.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">However, evidence suggests that the lack of glucose while fasting does not hamper glucose availability in the brain.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">And if we look at it from an evolutionary perspective, it wouldn't make any sense either. If we human beings were not able to maintain proper brain function during times in which it is most necessary (lack of food), we wouldn't exist anymore.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">That's why your body is very capable of providing the necessary glucose for your brain by a process called gluconeogenesis, in which glycogen from the liver gets broken down into glucose [17].</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Your brain and nerves require about 20 calories per hour whether you're awake or asleep. This will represent 480 calories or 120 gram of carbs per day.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Given the fact that the average liver can store anywhere between 80-110 grams of glycogen, which primary role is to store glucose for the brain and nerves, this would be enough to maintain adequate glucose supply for 16-22 hours.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Besides glucose, ketones are also an amazing energy source for the brain (some experts claim ketones are even the best fuel for the brain) [18]. Ketones are an energy source produced from fatty tissues to use as a fuel instead of glucose. They get produced when the (liver) glucose levels are running low.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">The availability of ketones for brain fuel has many positive neurological, neuroprotective, and cognitive effects including:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"> </span></span></span></p><ul> <li data-xf-list-type="ul"><span style="font-size: 15px">Ketones protect neurons from glucose deprivation and excitotoxicity [18]</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Ketones are therapeutic for neurological and cognitive diseases including epilepsy Parkinson's disease, Alzheimer's disease, ALS, and infantile spasms (West syndrome) [19-22].</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Ketones work anti-depressive [23].</span></li> <li data-xf-list-type="ul"><span style="font-size: 15px">Ketones improve memory in memory impaired adults [24]. Whether it does the same in healthy adults is not known yet.</span></li> </ul><p><span style="font-size: 15px">*Please note that there are individuals who suffer from hypoglycemia when they don't consume food for some time. It this represents you, talk to your medical professional before implementing intermittent fasting into your lifestyle or stick to a higher meal frequency.</span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>---</strong></span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>---</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">As you can see, there is a lot of misconception about intermittent fasting...</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">I hope you'll now see that there is no need to eat "multiple smaller meals per day."...</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">...In most circumstances, it is even counter-productive.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">And the fact that you've just read a 2000 word long email means you're really interested in giving intermittent fasting a try.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Or maybe you're already implementing it and just want to learn more about it and get the most out of your fasts.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">No matter your motive, there is only 1 resource I can recommend you with 100% complete confidence:</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Eat-Stop-Eat (aka. "holy bible of intermittent fasting" by Brad Pilon.)</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><u>His program is currently at a HUGE discount that will expire shortly... and I don't want you to miss out.</u></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong><a href="http://clicks.aweber.com/y/ct/?l=Gkfu5&m=hbpDJppq7HuszvE&b=_.OB1Rr_ADPg.hoNMwaOfQ" target="_blank">Click here now to check out Eat-Stop-Eat</a></strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">To your success,</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">Stefan</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'"><strong>References:</strong></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[1] Am J Clin Nutr November 2009 vol. 90 no. 5 1244-1251</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[2] Acta Physiol (Oxf). 2009 Nov;197(3):197-205.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[3] Am J Hum Genet. 1962 Dec; 14(4): 353&#8211;362.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[4] J Am Coll Nutr. 1999 Apr;18(2):115-21.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[5] Diabetes Care. 1999 May;22(5):684-91.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[6] Diabetes Care. 2002 Mar;25(3):431-8.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[7] Nutr Rev. 2009 Jul;67(7):379-90.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[8] PLoS One. 2012;7(6):e38632.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[9] Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S23-36.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[10] Curr Opin Endocrinol Diabetes Obes. 2007 Feb;14(1):63-7.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[11] Neuropharmacology. 2003 Mar;44(4):524-32.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[12] J Nutr. 2000 Jul;130(7):1700-4.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[13] J Nutr Sci. 2014 Nov 13;3:e56.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[14] Cell Metab. 2012 Jun 6;15(6):848-60</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[15] Int J Obes Relat Metab Disord. 2002 Dec;26(12):1623-8.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[16] Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[17] Am J Clin Nutr. 2009 Sep;90(3):519-26</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[18] Metabolism at a Glance, 3rd Edition, J. G. Salway</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[19] J Neurochem. 2010 May;113(4):826-35.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[20] Lancet Neurol. 2004 Jul;3(7):415-20.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[21] Brain Res. 2009 Aug 25;1286:25-31.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[22] BMC Neurosci. 2006 Apr 3;7:29.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[23] Pediatr Neurol. 2009 Aug;41(2):111-3</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[24] Biol Psychiatry. 2004 Dec 15;56(12):981-3.</span></span></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">[25] Neurobiol Aging. 2004 Mar;25(3):311-4.</span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"><span style="color: #000000"><span style="font-family: 'Arial'">SUBSCRIBE TO NEWSLETTER: <a href="http://muscleforreal.com/" target="_blank">muscleforreal.com</a></span></span></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p><p><span style="font-size: 15px"></span></p></blockquote><p></p>
[QUOTE="Nelson Vergel, post: 53485, member: 3"] [COLOR=#000000][FONT=Arial]From Muscle for Real:[/FONT][/COLOR] [SIZE=15px] [COLOR=#000000][FONT=Arial]If you're familiar with my work, you've probably noticed I frequently talk about the benefits of intermittent fasting.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]And while intermittent fasting is becoming more and more popular, there are still lots of myths on this topic.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]So today, I want to debunk with you the 6 biggest intermittent fasting myths.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#1. Intermittent Fasting Causes Muscle Loss[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One of the most common misconceptions about intermittent fasting is that it causes muscle loss. We've all heard the claim that you have to eat every 3 hours or you'll become "catabolic.“[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]This, however, is completely false because short-term fasts will not increase muscle breakdown as is shown numerous times.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One of such studies was performed by the University of Amsterdam back in 2009. The researchers compared the effects of a standard eating pattern and intermittent fasting and found no difference in muscle breakdown rate [1]. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Two other studies showed that after 72-hours of water fasting, muscle breakdown rate did not increase from the baseline and protein synthesis did not slow down [2-3].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]As long as you keep using your muscle through some form of regular resistance training, your muscle mass will not get wasted during severe caloric restriction studies performed on both men and women.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]In one study the testing subjects were only allowed to eat ~800-kcal/day with ~80 grams of protein in their daily meals. The result was that as long as they kept performing their resistance training routine 3 times per week, they did not lose any muscle mass [4].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]A different group in the study that did not perform resistance training but steady state cardio instead ended up losing 9-lb of muscle mass in 12 weeks.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Another study, this time performed on obese men, showed that the subjects lost an average of 20-pounds of fat with no muscle loss after a 16- week caloric restriction diet with only 1000-kcal/day [5].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Why?[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Because the men were involved in resistance training throughout the whole 16 week period. Similar results are also found in women [6].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Conclusion: Don't worry that you have to eat every few hours or your muscle mass will melt away. Short term fasting will not increase muscle protein breakdown, especially if you remain involved in resistance training.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#2. Intermittent Fasting Slows Down Metabolic Rate[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]We are constantly bombarded with the claim "eat 6 meals per day to stoke the metabolic fire". The problem is that those claims are never to be proven right. In fact, it's been proven over and over to be wrong.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The real truth is, as was shown by a review of 176 studies, that as long as your caloric intake remains the same meal frequency will not impact your metabolism [7].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]There is absolutely no difference in nibbling your daily caloric intake throughout the day or gorging all your calories in one sitting [7].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The only valid study available that did show a difference found a slight increase in metabolic rate that ate less frequently [8].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Also for weight loss purposes you don't have to consume multiple smaller meals per day. It will make losing weight only more difficult because you're more likely to overeat when consuming 6-7 meals per day compared to 2-3 meals.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]And that's exactly what gaining / losing weight comes down to. Burn more calories compared to the amount you consume and you lose weight, consume more calories compared to the amount you ingest and you gain weight.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#3. You Can Only Absorb 30 Grams Of Protein Per Sitting[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The myth that your body can only absorb 30 grams of protein per meal and that any additional amount "gets wasted" has been around for centuries in the fitness and health community.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]But this simply isn't true: Your body will absorb and use all of the protein you ingest at each meal and does not have a defined upper limit to the amount of protein it can absorb.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Whenever you ingest food, it must pass through your stomach and into the intestines before it gets absorbed into the body. Once the amino acids from the food enter the intestines, the intestines has the ability to let those amino acids "wait" to be used [9].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One of the ways your intestines accomplish this is by the digestive hormone cholecystokinin (CCK), which can slow down intestinal contractions and the absorption rate of proteins [10-11].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Besides that, your body also has a "free amino acid pool" in which your body can store and release amino acids whenever needed.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]To back this up, researchers from the National Human Nutrition Research Center (France) had 16 young women eat 79% of their daily protein, which represented on average 54 grams, in one or four meals over a 14 day time period.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]At the end of the study, they found no difference in protein metabolism between the two groups [12].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Another study more in the context of intermittent fasting showed that consuming all protein in a daily 4-hour window (followed by 20 hours of fasting) did not affect protein metabolism [1].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#4. Breakfast is the most important meal of the day[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]How many times have we heard the claims:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]"Breakfast is the most important meal of the day."[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Or,[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]"Eat like a king for breakfast a prince for lunch and a beggar for dinner.“[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]We've been led to believe (primarily by studies sponsored by companies that sell breakfast foods) that there is something "special" about breakfast and that skipping it leads to excessive hunger, cravings, and weight gain.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While there are studies that found links between skipping breakfast and overweight/obesity, this probably has to do with the fact that stereotypical breakfast skippers are less health-conscious overall.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The problem many people experience with eating breakfast is that they are more hungry throughout the day because eating breakfast goes against our natural circadian rhythm.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Do you think we as hunter-gatherers had access to breakfast the great majority of the time? I don't believe so, and many experts will agree. [/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Dr. Mercola explains:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][I]"The interesting aspect about eating first thing in the morning is that it coincides with your circadian cortisol peak, that is, the time of day when your cortisol (stress hormone) levels rise and reach their peak.[/I][/FONT][/COLOR] [COLOR=#000000][FONT=Arial][I]The circadian cortisol peak has an impact on your insulin secretion, such that when you eat during this time it leads to a rapid and large insulin release, and a corresponding rapid drop in blood sugar levels, more so than when you eat at other times of the day.[/I][/FONT][/COLOR] [COLOR=#000000][FONT=Arial][I]If you're healthy, your blood sugar levels won't drop to a dangerously low level (such as can occur with hypoglycemia) but they can drop low enough to make you feel hungry.[/I][/FONT][/COLOR] [COLOR=#000000][FONT=Arial][I]This is more commonly experienced in people who are not insulin resistant (such as those who are overweight or have type 2 diabetes), but rather are lean and "insulin sensitive." Because the circadian cortisol peak adds another insulin-boosting effect on top of an already insulin-sensitive individual, the low blood sugar, and subsequent hunger, can be more pronounced.“[/I][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While this clearly goes against the conventional idea that you should never skip breakfast, especially if you want to lose weight, I myself clearly feel less hungry throughout the day when I don't consume breakfast compared with days I do.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]That eating breakfast is not necessary for losing weight and might actually hinder it was concluded by researchers from the Columbia University. They stated: "In overweight individuals, skipping breakfast for 4 weeks leads to a reduction in body weight.“ [13].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Also, the claim that eating breakfast is healthier does not to appear valid, at least if we believe a mice study performed by the Salk Institute for Biological Studies (USA) [14].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]During the study, the mice were fed the same high-fat, high-calorie diet, the only difference was that one group had access to food the whole day while the other group was restricted to an eight-hour eating window. (The eating window was at night, the period during which mice are most active).[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Even though both groups consumed equal amounts of calories, the mice that had access to food for only 8 hours stayed healthy and remained an ideal body weight while the all-day access group developed severe health problems including:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial] [/FONT][/COLOR][/SIZE] [LIST] [*][SIZE=15px]Metabolic problems[/SIZE] [*][SIZE=15px]Fatty liver disease[/SIZE] [*][SIZE=15px]High blood sugar levels[/SIZE] [*][SIZE=15px]High cholesterol levels[/SIZE] [/LIST] [SIZE=15px] [COLOR=#000000][FONT=Arial][B]#5. Intermittent fasting causes you to overeat.[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Many people are of the misbelieve that intermittent fasting will not help you lose weight because it leads to overeating during the eating period.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]While there is some truth to that, it will not hinder fat loss.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]One study conducted by the Rowett Research Institute (UK) showed that subjects who had undergone a fast of 24 hours only increased their food intake by 500 calories the next day[15].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]But you have to keep in mind that, if they on average expanded 2500 calories during their fast, and "overeat" by 500 calories the next day, they still consumed 2000 calories less over a 2 day period.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]If we take in mind that one pound of fat represents around 3500 kcal [16]. This would equal a little more than half a pound of fat loss in two days. (Sure, a part of it will also be glycogen etc. but I think you get point).[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]#6. Your brain needs a constant supply of food (glucose) to function properly.[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]During fasting, there is a temporary lack of glucose intake to the body, the main fuel of the brain. Therefore, it would be logical to assume that brain performance would worsen during fasting.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]However, evidence suggests that the lack of glucose while fasting does not hamper glucose availability in the brain.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]And if we look at it from an evolutionary perspective, it wouldn't make any sense either. If we human beings were not able to maintain proper brain function during times in which it is most necessary (lack of food), we wouldn't exist anymore.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]That's why your body is very capable of providing the necessary glucose for your brain by a process called gluconeogenesis, in which glycogen from the liver gets broken down into glucose [17].[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Your brain and nerves require about 20 calories per hour whether you're awake or asleep. This will represent 480 calories or 120 gram of carbs per day.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Given the fact that the average liver can store anywhere between 80-110 grams of glycogen, which primary role is to store glucose for the brain and nerves, this would be enough to maintain adequate glucose supply for 16-22 hours.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Besides glucose, ketones are also an amazing energy source for the brain (some experts claim ketones are even the best fuel for the brain) [18]. Ketones are an energy source produced from fatty tissues to use as a fuel instead of glucose. They get produced when the (liver) glucose levels are running low.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]The availability of ketones for brain fuel has many positive neurological, neuroprotective, and cognitive effects including:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial] [/FONT][/COLOR][/SIZE] [LIST] [*][SIZE=15px]Ketones protect neurons from glucose deprivation and excitotoxicity [18][/SIZE] [*][SIZE=15px]Ketones are therapeutic for neurological and cognitive diseases including epilepsy Parkinson's disease, Alzheimer's disease, ALS, and infantile spasms (West syndrome) [19-22].[/SIZE] [*][SIZE=15px]Ketones work anti-depressive [23].[/SIZE] [*][SIZE=15px]Ketones improve memory in memory impaired adults [24]. Whether it does the same in healthy adults is not known yet.[/SIZE] [/LIST] [SIZE=15px]*Please note that there are individuals who suffer from hypoglycemia when they don't consume food for some time. It this represents you, talk to your medical professional before implementing intermittent fasting into your lifestyle or stick to a higher meal frequency. [COLOR=#000000][FONT=Arial][B]---[/B] [B]---[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]As you can see, there is a lot of misconception about intermittent fasting...[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]I hope you'll now see that there is no need to eat "multiple smaller meals per day."...[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]...In most circumstances, it is even counter-productive.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]And the fact that you've just read a 2000 word long email means you're really interested in giving intermittent fasting a try.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Or maybe you're already implementing it and just want to learn more about it and get the most out of your fasts.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]No matter your motive, there is only 1 resource I can recommend you with 100% complete confidence:[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]Eat-Stop-Eat (aka. "holy bible of intermittent fasting" by Brad Pilon.)[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][U]His program is currently at a HUGE discount that will expire shortly... and I don't want you to miss out.[/U][/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B][URL='http://clicks.aweber.com/y/ct/?l=Gkfu5&m=hbpDJppq7HuszvE&b=_.OB1Rr_ADPg.hoNMwaOfQ']Click here now to check out Eat-Stop-Eat[/URL][/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial]To your success, Stefan[/FONT][/COLOR] [COLOR=#000000][FONT=Arial][B]References:[/B][/FONT][/COLOR] [COLOR=#000000][FONT=Arial][1] Am J Clin Nutr November 2009 vol. 90 no. 5 1244-1251 [2] Acta Physiol (Oxf). 2009 Nov;197(3):197-205. [3] Am J Hum Genet. 1962 Dec; 14(4): 353–362. [4] J Am Coll Nutr. 1999 Apr;18(2):115-21. [5] Diabetes Care. 1999 May;22(5):684-91. [6] Diabetes Care. 2002 Mar;25(3):431-8. [7] Nutr Rev. 2009 Jul;67(7):379-90. [8] PLoS One. 2012;7(6):e38632. [9] Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S23-36. [10] Curr Opin Endocrinol Diabetes Obes. 2007 Feb;14(1):63-7. [11] Neuropharmacology. 2003 Mar;44(4):524-32. [12] J Nutr. 2000 Jul;130(7):1700-4. [13] J Nutr Sci. 2014 Nov 13;3:e56. [14] Cell Metab. 2012 Jun 6;15(6):848-60 [15] Int J Obes Relat Metab Disord. 2002 Dec;26(12):1623-8. [16] Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. [17] Am J Clin Nutr. 2009 Sep;90(3):519-26 [18] Metabolism at a Glance, 3rd Edition, J. G. Salway [19] J Neurochem. 2010 May;113(4):826-35. [20] Lancet Neurol. 2004 Jul;3(7):415-20. [21] Brain Res. 2009 Aug 25;1286:25-31. [22] BMC Neurosci. 2006 Apr 3;7:29. [23] Pediatr Neurol. 2009 Aug;41(2):111-3 [24] Biol Psychiatry. 2004 Dec 15;56(12):981-3. [25] Neurobiol Aging. 2004 Mar;25(3):311-4.[/FONT][/COLOR] [COLOR=#000000][FONT=Arial]SUBSCRIBE TO NEWSLETTER: [URL="http://muscleforreal.com/"]muscleforreal.com[/URL][/FONT][/COLOR] [/SIZE] [/QUOTE]
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