Saturday, April 7, 2012

Eat Stop Eat Expanded 5th Edition Review [Easter Egg Inside]

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"Eat Stop Eat Expanded 5th Edition Review", or simply "the only Eat Stop Eat-5 review worth a damn", like most folks call it, will include several interesting features this year. Like always, you come out a lot smarter after one of my book reviews, regardless of whether you buy the book or not. 


Brad Pilon's Eat Stop Eat started out good, and became really good with the massively updated re-release, Eat Stop Eat Expanded EditionLiving up to its predecessor's relative impact during the time it was released, seems like a tall order, so what does Brad Pilon bring to the table with the third re-release of the intermittent fasting classic from '07?

Eat Stop Eat Expanded 5th Edition Review





I still remember the day when I read that email from Brad, thinking it was a strange coincidence that he was into the same stuff as I was. Maybe the bastard was trying to rip off my stuff, I thought, take advantage of the rapidly increasing popularity of Leangains, eager to get a free ride. 


Lots of folks doing everything and anything to get on this bandwagon nowadays, integrity be damned. Just call yourself an expert on whatever's in fashion for the moment and let Google Ad dollars, a half-decent copywriter, "creative" diets (AKA shit you make up as you go along), and a good list take care of the rest. Luckily, that was never Brad's style. 


He put his back into it, brought his own stuff to the table with the first scientifically referenced book about about intermittent fasting, and this is yet another improvement over the last one. A bit better, thicker and more updated - but far from the massive update we got last time, but that's unreasonable to expect, of course. 




New Stuff


So specifically then, what's new here? 


"Big changes are the chapters on autophagy, a cleaned up chapter on 'cardio', more on hunger, testosterone and dieting, and a bit more on GH. All in all, cleaner and more concise, more focusing in on fasting, plus I found that one pesky sentence that people quote saying I don't think fasting under 18 hours works, and corrected it." Brad told me.


Let me cut to the chase, because there isn't much else to add here in terms of pros/cons from this perspective, if you've read my review of the last edition. This is a must-have for anyone interested in intermittent fasting right now.


In summary, a good book just got better, and you better get it pronto (if you want to take part in the Q & A session, starting later tonight*. I'll be around answering your questions, while writing a critical/expert's review of Eat Stop Eat Expanded 5th Edition Berkhan style (IF specific), and Brad is then free to hop in or answer the critique.   *might put this off: don't sit up and wait for me.


Leangains Vs Eat Stop Eat


This Easter...


Two intermittent fasting experts enter.








One leaves.

82 comments:

Cookie said...

Haven't even read this yet, just wanted to drop a line and say so glad to see a new post!

Unknown said...

Hey Martin I bought the last edition and it was awesome. Huge eye opener and fully referenced which is brilliant. When's your book coming out?

Unknown said...

Hey Martin I bought Brad's last edition and it was a huge eye opener. Well written and referenced. When's your book coming out? Hurry the hell up!

Anonymous said...

1rd


can't wait

Anonymous said...

Do you still play Mortal Kombat, Martin?

James Kerrisonn said...

Looking forward to the review and maybe some conversation between you and Brad.
Got my copy last week and is a must have for anyone into IF.

James

Chase said...

I have a question and would genuinely appreciate an answer. I know it may be a little hard without all details, but I have to keep it as short as possible.

I've been doing IF for over a month now. I eat more than I used to, I love my meals. Losing fat rapidly but my weight is the same and I'm gaining strength. All in all I'm stoked.

However, I am CONSTANTLY tired. I'm not talking about lethargic or drowsy, I mean I could constantly sleep.

I easily sleep 10 hours a night. Then I happily nap around 16:00 and I quickly fall asleep when I go to bed, or not for hours. Either way I'm just tired all the time.

Honestly have no idea what to do.

Anonymous said...

Martin, after you've finished your last meal of the day, how long -- on average -- does it take for the glucagon-dominant state to kick in? Like let's say I finish my last meal at the stroke of midnight. What time would the glucagon-dominant state generally begin?

Anonymous said...

Hey Martin, I'm new to your site and to intermittent fasting. I'm impressed by your knowledge on the subject. So I turn to you for help. I have a few questions I am hoping you can take the time to answer for me. First, how do I figure my exact macros? I found an IF calorie calculator online but don't know if I should follow this. Secondly, I lift three days a week and do cardio three days a week, with one rest day. On the days I lift, per your instruction, I go higher carbs, less fat. What do I do for the cardio days? Do I treat them like rest days and go higher fat less carbs? Or are there different instructions for these days? Thanks you're the man!

DejanAntic said...

Hey Martin was the Q & A session already done? If it was is there a way of getting it if I buy Eat Stop Eat now?

Awesomeness.

nickpcb said...

Berkhan lives!

Taryl said...

Excellent! I can't wait to see what you two come up with in terms of discussion.

Lars said...

Hi Martin,
I love your page and the diet program - which is the first one that's really worked for me. Being hypothyroid and eating 5 times a day just isn't a good combination. Especially when prone to "carb addiction" ;)

My question is really related to the middle ground between ESE and LG, with a little bit of Lyle's RFL sprinkled in the mix, as I think it's some times hard to stay in calories and be able to be social. My main goal is getting 200g of quality protein every day, and when going out I chug a shake first just to make sure.

Now, eating LG style all week is just beautiful, but I've been thinking about the whole ESE style to lower the weekly total. Seeing as I've read that a lot of the increased fat oxidation after 18 hours comes from intramuscular fat I've been toying with the following:
Day 1-6: Normal LG
Day 7: Extend the fast, then at around hours 18-19 consume the daily amount of protein in whatever form you can cram them down (which would be close to RFL calories and macros).
Day 1: break the fast at 18 hours again.

What's your thoughts on this? Is it retarded? I can handle it if you think so, but it seems to work fine for fine tuning things without extending the fast too long.

Cheers!

ibnuismail said...

definitely will be good reading......more knowledge about IF...

Sup said...

Finally a new post! Might get that book if I hear more good stuff about it.

Anonymous said...

Hey! Long time no see, Mr. Berkhan!

I was wondering if you might make a post about your thoughts on Leangains and ketosis in tandem or direct me to a previous post where it's discussed. I'm a large framed guy who tends to hover around 20% bf. Had success with keto before but I much prefer your IF structure to the 6/day graze plan. I'm not expecting specifics, as I didn't post any, but I'd like to know what your thoughts are on the subject.

Thanks!

SuperFat said...

Last post pretty weak in terms of content, not to mention silly twitters lately. Follow the plan laid out on the website and keep it simple. It works. That and Paleo Solution podcast, great info.

Matthew Caton said...

Does anyone else think that Martin's abs win over Brad's? I don't think Brad has harnessed the power of high protein, although it must be difficult to eat enough protein in a 4 hour window. Eat Stop Eat has been a great reference for me.

Check out <a href="http://www.gulfcoastpersonaltrainingllc.com/>my blog</a>, for the latest analysis on how fasting and weight training can REVERSE AGING.

Matthew Caton said...

Does anyone else think that Martin's abs win over Brad's? To be honest, I think my abs win over Brad's. I don't think he has harnessed the power of high protein, although it must be difficult to eat enough protein in a 4 hour window. Without a doubt Eat Stop Eat has been a great reference me, very informative.

Check out my blog, <a href="http://www.gulfcoastpersonaltrainingllc.com/>The Fountain of Youth and Strength</a>, for the latest analysis on how IF and weight training can REVERSE AGING.

Anonymous said...

This is the post you've kept us waiting months for, Berkhan?

Anonymous said...

damn wish his website didn't sketch the fuck out of me...just looks like a scam site. I think he would invest some time getting a proper website from shopify.com or something of the sort.

Aria said...

Martin,
Do you think you will ever be able to compete with these guys?
http://www.youtube.com/watch?v=X68aBlnyw8I&feature=watch_response

Cheesecake mastery at it's best!

Anthem81 said...

Martin, you sing the praises of Brad Pilon and his book and you obviously respect him very much and what he brings to the table. But you advocate IF protocols that are quite different to Brad's. Can you please tell us what it is about your protocols that you think is beats Brads? Perhaps your protocols are best suited for people with a focus on body building / strength training, and Brad's is best for those only interested in losing weight* (ok, ok, we all know gaining lean muscle mass IS the best way to lose weight, but what I mean to say is maybe Brad's protocol is best for people too lazy and weak-willed to lift heavy sh.. stuff)

Lastly, I haven't read the book myself, but I'm on the verge of buying it after your glowing review. The only problem I have is that I've read the eatstopeat.com website, and it's one very long infomercial with testimonials and "wow if you act now you'll get not just a book, but you get a book and a set of steak knives! And as a special gift to our first 100 callers we'll even throw in a steam mop!". It even has it's own easy payment plan of $9.99 and then the remaining $27 after a month! I've read diet books, and sometimes the books themselves aren't much better than the informercials that spruick them, filled with testimonials and "wow this diet is so awesome!" propaganda. As a reader and reviewer, can you tell me does this book keep trying to sell itself to me, even after I've already bought it?

Anonymous said...

Martin lives. Love your work man. As One of the few non Facebook aka Sookbook people left in the world, I have been checking in on your blog religiously awaiting some more goodness. Looking forward to more of your writing man, cheers, from Mebourne Australia.

Anonymous said...

Chase - I had the same problem in the first several months... cut back your training, without knowing much else, that solved my problem. Dropped back from 3X a week to 2X a week with the weights and the fatigue disappeared.

CrazyGoat said...

To be honest, if Eat-Stop-Eat does not come with proper protein recommendations, it is a pretty useless read.

Also, Brad's philosophy of "Fast twice a week and eat less on the days you eat" is a sure-fire method to fry all the muscle you got left.

"How much protein" recommends ludicrously small amounts of protein.

For people interested in strength training, you can't separate research about fasting from research about protein intake.

Sure, ESE is a great way for sedentary people to lose weight, but it's way too simplistic for lifters and bodybuilders.

Leangains is the best way to do things by far.

Ed said...

First off, I'd like to thank you for all the work you've put into creating a no BS website about fitness that doesn't ever try to hard sell anything. You've had a great impact on my life and my fitness.

I remember that it was rumored you were going to write a book with Lyle McDonald (my other favorite fitness expert). Is this still a plan of yours?

Thanks in advance.

Matt said...

For the dude who is always tired...I'm going to venture a guess here. Check out the foods that you are eating against the Glycemic Index. If you are eating medium to high GI foods you'll have a big crash about an hour after you eat. I ate some high GI foods at lunch right after a 16 hour fasting window and I could barely keep my eyes open afterwards. I fixed the diet though and haven't had a problem since.

Nacho Rubio said...

It's a great book, no doubt.
and it's good to have you back, Martin!
We want your book too!!!
Hey, everyone, a couple of funny cooking videos:
http://www.youtube.com/watch?v=g_LW4XukLMU
http://www.youtube.com/watch?v=jUMi2922xDM

Nick L said...

Martin - Appreciate everything you and Brad have done. Curious to hear your opinion on Brad's stance that BCAA's are unnecessary and hamper autophagy.

Thanks!

bender said...

Martin,
You've stated in the past that after 16 hours, gluconeogenesis from amino acids increases and much of the added fat oxidation comes from IMTG. Two similar but somewhat unrelated questions:
1) Why do you believe that the gluconeogensis is from amino acids? According to http://www.ncbi.nlm.nih.gov/pubmed/7647479 glycerol (from fat) can be used as a precursor for glucose production.
2) When in a cut, if not hungry at the 16 hour mark, at what point do you think it becomes counterproductive to extend the fast so to speak? 26 hour fast okay? 36 hours? 46 hours? Beyond that is probably crazy talk though.

Thanks, love everything you've ever written basically, and this blog is the golden standard for all things intermittent fasting, body composition improvement, and life lessons. Hope to see more regular pieces in future (and maybe even that book eh?), but even if not, know that everything you've contributed has changed many lives, mine included.

Steve said...

Hi! I'd like to know how your lifestyle/maintenance approach differs to that of ESE. Obviously other than the daily 16 hour fast opposed to a 24 hr once or twice a week. ESE leaves you to work out macronutrient ratios etc yourself. Which is cool. But although your lifestyle approach has lessened focus on macros/calorie cycling, do you still have guidelines in place? Thanks!
Steve.

Anonymous said...

Look I know you are trying to earn money the new fashioned way. Of course I agree with your theories because they do work but **sigh** Brad does the whole "I-am-to-kick-their-butt-but-then-turn-around-and-say-its-good-and-get-a-cut" technique too. That man is tacky SEO machine. Everyone needs to earn a crust I know. I am impoverished by my own stupidity so I can't judge. Anyway I hope it earns you a bit of money because you seem to deserve it but ... not all of us are fooled ... well okay I was almost going to buy Brad's book but ... heck lots of us are fooled! Take care and keep the old fashioned drama in the new fashioned media coming and I hope you earn a penny or two in the process.

Anonymous said...

Your book coming out anytime soon?

Anonymous said...

@Crazygoat

I have been doing Eat Stop Eat since December 1st of last year and have lost over 25 lbs. I have been making consistent strength gains even in the intermediate realm (430lb Deadlift, 170lb OHP). I am a living testament to the fact that you will not lose muscle mass doing ESE. And I only take in .7lbs my body weight.

Martin Sherbondy said...

Hello Martin. I've been following Leangains for a while now and have been enjoying it. I was wondering if it would make any sense to combine the Leangains method of daily fasting (~16 hours) with the Eat Stop Eat method of full 24-hour fasts 1-2 days a week? I plan on giving it a try myself but wanted to know if it's a pointless idea because of any drawbacks of combining the two.

Anonymous said...

Martin,
What is your take on PWO naps? I'm on the early morning fasted workout schedule. A nap seems perfect to get through 9-12. Any research on comparing those who take PWO naps and those who don't?

CVesh said...

Been doing the 18/6 routine, more or less... working wonders, along with some weight training and I ditched the "LSD" cardio in favor for HIIT and fat is melting off.

Always struggled to keep lean, even when i was fit and playing sports regularly. I mean... i looked good compared to the average couch potato... but i always felt like I should be more lean.

I Think this works best for guys like me who naturally don't need as much food... which is people who tend to store fat. We are made for famine. I honestly think this is the best to be, it's just that it takes discipline to keep ones appetite in check.

A side note... one of my best friends (33 now) has always had a six pack and very tone body overall, despite never working out a day in his life, no sports, cardio or weights. He smokes, drinks, doesn't eat healthy...

I noticed one day that he never really eats till the end of the day, when he's done with all his shit. So he sort of follows this almost on instinct.

Yeah, he's a string bean but he's leaner than 99.9% of the population without even trying. It used to piss me off so much but now I know his "secret" :)

Brian said...

I bought Brad's book based on your review, Martin. I'd like to hear your thoughts on Brad's contention that we should not use BCAA while fasting, though.

Also, Brad, if you're reading this, I agree with the poster above about your website: it does look like a ripoff infomercial. I think you'd sell more if you toned down the sales pitch.

Anonymous said...

Hey chase, what sort of meals are you having during the day. I'm new to this and it sounds like you're having great success (apart from the constant fatigue) What are your macros or do you simply eat whatever you want?

Anonymous said...

Day 7: is it ONLY protein you are having? Or is it the daily protein for the day including fat and carbs also for the day?

TL said...

Hey Martin,

A couple of weeks ago I "ran into" your blog and your whole diet methods. Ive been doing IF the leangains way since and I really love it, been seeing some really good results. Dropping fat like crazy without any muscle/power loss!

I've also been fan of Jason Ferruggia and his training methods. I must say that i've been suprised by the way he also embraced the IF principes. When his "Renegade Diet" was published I was eager to read it. After reading it I realized that the basics are quite similiar to what you have been saying this whole time. The biggest difference is that he focusses on maintaining an "overeating and undereating" phase during the eating period. What is your vision on this?

The Rfleman said...

This has worked so well for me, I guess I can allot some time to reading this book. Usually do not read health books, but I am slowly converting the wife as well so maybe this will have some answer for her too.

Anthem81 said...

Hi all, I'd like to follow up my own comment above where I (1) Asked Martin why does he feel LG is better than ESE, even though he is a fan of the ESE book, and (2) I noted that the infomercial style of the ESE website made me uneasy

First up, I ended up buying the ESE book based on Martin's review, and it has been an incredibly good read. Almost every second sentence has a footnote attached pointing to real scientific studies. It's an excellent read for the LG/Fitocracy/Reddit crowd that craves this science-based health and fitness information. I give it 5 stars.

The important thing to note is that it doesn't directly conflict with LG at all, despite my preconceptions. ESE even says that fasting from anywhere from 12 to 72 hours is beneficial. Brad's main focus with ESE is for weight loss and health/nutrition, and so a 24 hour fast twice a week is an excellent "sweet spot" to balance all the health benefits and calorie intake effects of fasting. Really, ESE is aimed at fatties like myself and people who want the health benefits of fasting but aren't interested in muscles.

Here at LG though the focus is more on strength training and body building. Martin's daily 16-hour fast is a much better sweet spot for those goals. And like I said, the ESE book says anything over 12 hours is a beneficial fast.

Just recently Martin also tweeted this link, which is another good description of ESE vs LG:

Lastly, I want to warn possible purchasers of the ESE book that despite how awesome this book is, Brad's website and service is VERY marketing heavy and it makes you feel dirty and spammed. When you purchase the book, you'll be given a once-off chance to buy an extra 3-book package for just $29.95. Then you'll get ANOTHER one-time-only opportunity to buy more books and audio books for yet more money. Only AFTER the purchase do you find out the audio book is of ESE version THREE! I got sucked in. I bought the lot. I wish I hadn't I'm now $100 poorer and ESE was the only book I really wanted. On top of that, Brad now spams me 3 times a day, once for each of those purchases. He makes it seem like he's writing a new email every day to his book buyers, but they're actually pre-written scripts that get sent out, you can tell when the spam for ESE gets repeated a week or so later on the spam for the 3-book package.

It's still a worthwhile purchase (although I think $20 would be a much more appropriate price mark), but the marketing-heavy promotion it comes with is hard to wade through.

Anthem81 said...

Martin's tweet points to a blog with LG vs ESE info: http://bit.ly/HLz9fk

Anonymous said...

Martin,
On page 43, Brad says that FFA/glycerol can serve as a precursor for gluconeogenesis. Does this suggest that catabolism is less of a concern when extending a fast beyond 16 hours, or is it a non-factor?
Thanks!

Chase said...

Thanks for some of your comments about the fatigue guys. It seems to have dissapeared somehow, not sure why. I've started taking cafeine in the morning and 2000 I/U of vitamine D every day aswell. I can't tell you if this solved it, but I'm feeling better.

@Ano:
I'm eating 250g P / 200g CHO / 30g F on trainingdays

250g P / ~30g CHO / 70g F on restdays.

Currently 7% BF. I like leangains.

robert - san francisco said...

Hey Martin,

I have some questions I'm hoping you (or anyone reading this) can answer for me.

I've been trying to follow leangains for several months now and while I feel fantastic, I haven't lost any weight at all. I keep reading all these amazing success stories (even in this update itself) of people starting leangains and dropping tons of fat. I don't know what I'm doing wrong. I'm following the plan as its written but I am left with questions and considering I'm not losing fat, I wonder if I'm doing it correctly at all. What I do know, again, is that I feel good. Lots of energy. Mental clarity. And after being a slave to six 'timed' meals per day for years and years, the feeling of consuming my daily caloric intake whenever I want in an eight hour window is very liberating.

I'm 5'10 and as of this morning I weigh 194.8 pounds. My IF is a 16/8 split. I lift three days a week. I do some form of cardio three other days, and fully rest, one. I found an IF calculator online and I've been trying to follow the macros it calculated. So my questions are as follow...

1. Should I be trying to hit specific macro nutrient levels or should I only focus on getting in all of my protein? If micro managing my diet is counterproductive, I obviously don't want to do that.

2. What should I eat PWO? Is there a protein to carb ratio I Should be aiming for? I've been having a protein shake as part of my fast breaking. In it, I add a carb blend to up my carbohydrate intake. I don't read that others do this, is this wrong?

3. Since there are three types of days that I currently follow (lift, cardio, rest) , how should I eat for each day? I know that on the days I lift, I should go higher carbs, high protein. And on my rest day, I Should go low carbs, higher fat, high protein. But What do I do about cardio days? Is this considered a rest day? Or do cardio days have their own ratio?

I know this is a lot. But I've tried for several months to figure it out by trial and error. And everything seems to be an error. So I'm hoping to get some guidance to get me on track.

Thanks.

Anonymous said...

Hey Martin,

So glad to see you posting again. Can't wait for you to answer questions...my questions were all asked by other posters!

Jakob said...

Ju mer jag forskar om periodisk fasta, desto bättre låter det, ska ge det ett försök. Intermittent fasting (Paleo/Zone), och se om min träningsvolym (CrossFit) förändras på något sätt.

Tror du att periodisk fasta kan ge negativa effekter på prestationen, när man utövar CrossFit på hög nivå?

Mycket bra blogg, fortsätt inspirera!

Best Regards

Jakob

Jamal said...

Hello Martin please can you help me?

I've head dozens of your blog posts and know you recommend training 3x/week focusing on 4 movements: bench press, deadlifts, squats, chins, but there isn't a routine set out that says how to split the movements over the 3 days. Should I train the big three (bench, squat, deadlift) over 3 separate days and finish each workout with chins so that the big 3 are prioritized and are at the start of the workout? Or is there another more preferable way to do the routine?

Thanks for any advice you can give me.

Alex said...

Hey Martin,

Thanks for everything man, I've found a lifestyle that has kept me looking like I always wanted, plus major strength gains. I wanted to throw a Q out there, I've read thoroughly read your posts and was wondering, if you do the fasted training and your taking BCAAs as scheduled in your protocol, should you break your fast immediately after training? I'm asking because as an e.g. I do a 24 hr fast on sundays but play soccer around noon, and break the fast at 9 at night. Not sure if I should because of what you said about nutrition timing etc etc... Thanks again for everything!

burtonator said...

Love your blog but it's really hard to take you seriously with the Eat stop Eat marketing ... looks like you're hocking cheap diet pills or spam malware products.

Anonymous said...

I guess the critique of ESE vs Leangains if off ... no updates in quite a while?

Anonymous said...

BCAAs:

i know to take 10g 5-15 minutes before my workout.
do i take some afterwards also?
do i need to take them on my off days too? if so, how many grams?

thanks

Anonymous said...

Hey Martin,
I'm new to IF. Had two questions for you.

1. You said on off days and work out days to go high protein, but what is high protein? Is it one gram of protein per body weight? 1.5? 2 ?

2. What would having too much protein do? Will it hinder me from losing fat, or make me hold on to it more?

CrazyGoat said...

Anonymous said...
@Crazygoat

I have been doing Eat Stop Eat since December 1st of last year and have lost over 25 lbs. I have been making consistent strength gains even in the intermediate realm (430lb Deadlift, 170lb OHP). I am a living testament to the fact that you will not lose muscle mass doing ESE. And I only take in .7lbs my body weight.

April 13, 2012 6:46 AM

Great. Now try to get down to 6-7% with ESE while AT LEAST keeping your lifts. Let me know how it goes.

Angie H said...

Just finished my gym build-out with Backyard Rooms its pretty sweet.

Now Im going to resort to my new "studio" and read ESE.

Andre said...

I applaud your efforts and attention to detail. Question: For those of us competing in sports like MMA or Boxing what are you recommendations as far as diet pre- and fight day? I've been following your guidelines for the last few months and have seen a significant increase in strength and stamina.I've also seen some really annoying inflammation in my knee subside.Thanks!

Anonymous said...

Are you about to write your own book?

Thank you

Anonymous said...

Martin, please focus on good articles with an actuall content..a bit bored with tweets and stubs on the fb page, like this text though... More of this

John Platero said...

You have some really interesting content here. Recently Dr. Len Kravitz wrote an article in the IDEA Fitness Journal titled "Eating or Fasting For Fat Loss: A controversy Resolved".

I'm a big fan of Dr. Kravitz, but I had some questions and comments about his article. If anyone is interested that can read what I wrote here: www.nccpt.com

Mike said...

Martin? Are you out there? We need you man, come back.

Anonymous said...

I prefer eat stop eat because leangains is unreasonable for someone who plays a lot of sports...I don't want to fast while playing sports...

Alan2102 said...

"I still remember the day when I read that email from Brad, thinking it was a strange coincidence that he was into the same stuff as I was. Maybe the bastard was trying to rip off my stuff, I thought, take advantage of the rapidly increasing popularity of Leangains, eager to get a free ride."

Actually, this intermittent fasting thing has an interesting, long history. I don't know who could claim to have invented it.

vis:

www.sciencedirect.com

Medical Hypotheses = Volume 68, Issue 5, 2007, Pages 935-940
doi:10.1016/j.mehy.2006.04.080

Neuroprotective potential of the Bahadori leanness program: A
"mini-fast with exercise" strategy

Mark F. McCarty a, and Alireza Falahati-Nini b

a Natural Alternatives International, 1185 Linda Vista Dr.,
San Marcos, CA 92078, US

b Endocrinology and Metabolism, St. Mark's Hospital, 1160 E.
3900 South, Suite 1200, Salt Lake City, UT 84124, US

Received 6 April 2006; accepted 7 April 2006.

Summary

The Bahadori Leanness Program (BLP) is a multi-step strategy
for weight control, the most innovative feature of which is
"mini-fast with exercise" - every 24 h includes a fast of
12-14 h duration within which is nested a session of aerobic
exercise. Low-fat, low-glycemic-index foods choices help to
insure that diurnal levels of glucose and insulin remain
relatively low. Clinical experience demonstrates that clients
can achieve good compliance with this protocol, and the long
term impact on body weight is gratifying. Rodent studies
demonstrate that alternate-day feeding is even more effective
than caloric restriction for promoting neuroprotection,
suggesting that intermittent periods of mild metabolic stress
induce protective adaptations in the brain; exercise training
is also neuroprotective in these models. Mattson has raised
the possibility that regular meal-skipping might be a feasible
strategy for achieving similar - though perhaps less potent -
protection in humans. Thus, it is suggested that exercise
superimposed on regular short-term fasts, as in the BLP, might
provide meaningful neuroprotection. Studies assessing CSF
levels of brain neurotrophic hormones might be useful for
evaluating the impact of such a strategy on brain
neurochemistry. It should not be overlooked that leanness,
good insulin sensitivity, and regular exercise are likely to
be neuroprotective in their own right. The episodic metabolic
stress associated with BLP may also have potential for
prevention and therapy of cancer, inasmuch as down-regulation
of systemic IGF-I activity during the mini-fasts would be
expected to boost the rate of apoptosis in IGF-I-responsive
neoplastic or pre-neoplastic tissues. Moreover, the relatively
low-diurnal insulin levels and exercise training associated
with BLP would be expected to down-regulate sympathetic
activity while boosting cardiac parasympathetic tone - effects
that should decrease risk for hypertension and sudden-death
arrhythmias. Thus, it is conceivable that BLP will provide a
range of health benefits extending beyond those attributable
to its favorable impact on body composition.

[continued on next post...]

Alan2102 said...

[continued from last...]

Article Outline
- The Bahadori leanness program
- Protective stress for the central nervous system
- Does the Bahadori leanness program provide neuroprotection?
- BLP may also have potential for cancer prevention and
treatment
- Autonomic effects - BLP versus hypertension and sudden death
- References

The Bahadori leanness program

The Bahadori Leanness Program (BLP), introduced and
commercialized under the name "OptiRed"[tm] in Austria, is a
seven-step program for promoting and maintaining appropriate
weight loss; long-term results of this approach have been most
promising [1]. The innovative core of the program is a
"mini-fast with exercise" strategy; this is complemented by
prudent food choices - low in fat and glycemic index, high in
protein - as well as various ancillary measures intended to
aid patient compliance. These strategies are introduced
one-at-a-time in a gradual process so that clients can focus
on mastering each step and are not overwhelmed by being asked
to make sudden radical changes in their lifestyles.

............. reference #1 is thus, dated 2004: [1] Bahadori
B. OptiRed: Die 7 Stufen zu Ihrem Gleichgewicht., 2. Auflage
ed. 2004.

Alan2102 said...

"I still remember the day when I read that email from Brad, thinking it was a strange coincidence that he was into the same stuff as I was. Maybe the bastard was trying to rip off my stuff, I thought, take advantage of the rapidly increasing popularity of Leangains, eager to get a free ride."

Actually, this intermittent fasting thing has an interesting, long history. I don't know who could claim to have invented it.

vis:

www.sciencedirect.com

Medical Hypotheses = Volume 68, Issue 5, 2007, Pages 935-940
doi:10.1016/j.mehy.2006.04.080

Neuroprotective potential of the Bahadori leanness program: A
"mini-fast with exercise" strategy

Mark F. McCarty a, and Alireza Falahati-Nini b

a Natural Alternatives International, 1185 Linda Vista Dr.,
San Marcos, CA 92078, US

b Endocrinology and Metabolism, St. Mark's Hospital, 1160 E.
3900 South, Suite 1200, Salt Lake City, UT 84124, US

Received 6 April 2006; accepted 7 April 2006.

Summary

The Bahadori Leanness Program (BLP) is a multi-step strategy
for weight control, the most innovative feature of which is
"mini-fast with exercise" - every 24 h includes a fast of
12-14 h duration within which is nested a session of aerobic
exercise. Low-fat, low-glycemic-index foods choices help to
insure that diurnal levels of glucose and insulin remain
relatively low. Clinical experience demonstrates that clients
can achieve good compliance with this protocol, and the long
term impact on body weight is gratifying. Rodent studies
demonstrate that alternate-day feeding is even more effective
than caloric restriction for promoting neuroprotection,
suggesting that intermittent periods of mild metabolic stress
induce protective adaptations in the brain; exercise training
is also neuroprotective in these models. Mattson has raised
the possibility that regular meal-skipping might be a feasible
strategy for achieving similar - though perhaps less potent -
protection in humans. Thus, it is suggested that exercise
superimposed on regular short-term fasts, as in the BLP, might
provide meaningful neuroprotection. Studies assessing CSF
levels of brain neurotrophic hormones might be useful for
evaluating the impact of such a strategy on brain
neurochemistry. It should not be overlooked that leanness,
good insulin sensitivity, and regular exercise are likely to
be neuroprotective in their own right. The episodic metabolic
stress associated with BLP may also have potential for
prevention and therapy of cancer, inasmuch as down-regulation
of systemic IGF-I activity during the mini-fasts would be
expected to boost the rate of apoptosis in IGF-I-responsive
neoplastic or pre-neoplastic tissues. Moreover, the relatively
low-diurnal insulin levels and exercise training associated
with BLP would be expected to down-regulate sympathetic
activity while boosting cardiac parasympathetic tone - effects
that should decrease risk for hypertension and sudden-death
arrhythmias. Thus, it is conceivable that BLP will provide a
range of health benefits extending beyond those attributable
to its favorable impact on body composition.

[continued on next post...]

Anonymous said...

it sure deserved a purchase mr Berkhan.By the way, it would be really influential if you could present some more books that you found interesting,all the books that u proposed us until now were a great help for people who are interested either in action self management or nutrition and psychology(advanced nutrition was a gem ,thank you for sharing it) like university students as myself :) keep the good job.a review isnt neccessary at all, just a comment with some books will be more than fine.

Unknown said...

I have been doing the leangains for a week now and had a question.

would it be beneficial to take a fiber supplement during the normal fasting period?

Unknown said...

Martin,

Is it ok to take a fiber supplement during the normal fasting period to expediate weight loss?

NoFatNat said...

I'm thinking of implementing a hybrid system with the following rules:


1. 2 Meals / day 5 days of the week
2. 1 cheat day / week. Can be any day however rule 3 must apply the following day
3. Day after cheat fast 24hrs after last cheat meal. Meal shall be P+F & lots of salad / veges

Jessica said...

I just found your website---I'm looking for a way to build more muscular shoulders/arms and my random google search led me here---but I wanted to say that I am intrigued and entertained already. Can't wait to read more =) Thanks!

Stark Brandstone said...

Anybody else thinking of going crazy and trying a routine of Eat, Stop, Leangains?

Anonymous said...

His ad looks so sketchy, but I think I would stick to this site!

Emily said...

Looking forward to the review. Lately, I've been reading a lot about this Eat Stop Eat diet and still can't make up my mind whether to try it or not.

Intermittent fasting diet plan said...

The eat stop eat program Is excellent, highly recommended.

Anonymous said...

I guess we're not going to see the comparison of ESE and LeanGains you mentioned several months back??

Anonymous said...

Stop eat Stop didn't work for me. I gave it a fair chance. It doesn't mean it won't work for someone I just do better with lean gains approach. It's easier for me to fast 16 hours daily than to fast for 24 hours once or twice a week.

Anonymous said...

Mr. Brad Pilon can be very confusing at times. Not about his excellent research, but the marketing of his material. As many of you may know, he collaborates with John Barban at the Adonis Index website. There, at the same time that they criticize and ridicule many other bodybuilding programs, due to sleek, hype, and sleazy type advertisement, he does the same if not worse. Every few months they want to sell you the "new" discovery and "new" diet program!(which hints to be better than the previous one)...which will of course help solve the riddle of achieving a better body. Barban first gives credit to his transformation photos to his "Anything Goes Diet", only to later use the same photos and transformation story to sell his and Pilon's "Reverse Taper Diet" at a hefty price. Then comes the "Transformation Diet"! at another hefty price..and now Pilon is trying to sell his podcast of the new "Disinhibition theory of muscle growth" for a hefty price of only $597.00!!!!!! When you become an "Immersion" member. I understand that it is a business and they need to make a living. But, these tactics are no better than what they pretend to save us from falling into elsewhere. It makes me leery and disillusioned with these guys. Sorry for the rant.

Mike said...

Does anyone know what the exercise/lifting regimen recommendation to pair with Martin's IF plan if the individual suffers from injuries which prevent heavy lifting? (labrum tear of the hip and shoulder). Used to l love heavy deadlifts, squats, and bench but can't do them with appropriate weight and properly without aggravating nagging injuries....things that are easier to do while avoiding further injury so far include sprints, swimming, bodyweight exercises (push ups, burpees, etc), and lighter weight lifting (things I can do 12 or so reps with)....I appreciate any help. I'm trying to figure out what the best form of exercise will be to pair with Martins method since I can't do the optimal Heavy lifts with a minimalist mindset.

Anonymous said...

Any women try this diet yet? Results??I stopped eating breakfast and feel much better. Not hungry like before

Jexenia Gonzalez said...

Why doesn't Barnes and Noble sell this book? I read all my books through my nook:/




My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

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