HomedietProblems With Intermittent Fasting For Weight Loss- Why It Won't Work Long-Term

Problems With Intermittent Fasting For Weight Loss- Why It Won’t Work Long-Term

The Problem With Intermittent Fasting For Weight Loss & Why It Won’t Work For You


Fasting is without a doubt one of the oldest approaches to weight loss, dating back as far as the times of Hippocrates. Long before the notion of calories, metabolic rates and energy balance, there was the simple practice of fasting as a means to losing the extra pounds. An approach that on the surface sounds like the most logical method for losing weight, and it’s an approach that some 14% of American adults have tried at one time or another in the hope of keeping their waistlines in check.[1] The appeal of intermittent fasting is self-evident, to say the least- there are no calories to count, no carbs to watch, no protein intakes to adjust and for many, no real change in eating habits aside from not eating for a period of time. There is no question that not eating can bring about rapid weight loss, as long as food is adequately restricted and such restrictions are maintained for a certain length of time. However, such weight loss has proven to be temporary for the overwhelming majority of the population and may in fact be a contributing factor to excess weight gain.[1] Equally discouraging is the fact that most of the weight lost is water and lean muscle mass. Water weight loss is associated with high levels of fatigue [1] while a decrease in muscle mass inevitably leads to a slower metabolism. [11] A slower metabolism that makes it harder for you to burn calories and thus setting the stage for even greater weight gain in the future. Many athletes combine a more moderate form of intermittent fasting in conjunction with exercise in the hope of burning more body fat, and in this article we will also examine the pros and cons of these protocols.


The Problem With Intermittent Fasting For Weight Loss: Eating Less Does Not Mean Less Calories


The first and most significant problem with intermittent fasting for weight loss is that temporary food restriction does not usually lead to a decrease in overall calorie intake. An important point that many fail to consider when using intermittent fasting as a way of burning more body fat. Eating less does lead to weight reduction over time, but as we will see, a reduction in meal frequency does not necessarily mean that you are eating less calories overall. On the contrary, research continues to show that food restriction makes most people consume more calories than normal, even though the amount of food eaten might be less. While fasting we often have the perception that we are eating less, but studies show that our own estimates are woefully inaccurate measures of how many calories we actually consume.[19] Calories are nothing but an abstraction to even the most schooled dietitian and nutritionist, as it is an intangible concept and as humans, we can neither see nor sense calories. That being said, it is no surprise that research finds almost all self reported estimates of calorie intake to be consistently underestimated, (off by a margin as wide as 53%) when compared to actual intakes measured in a sequestered and controlled environments.[19]


Intermittent fasting does not lead to weight loss during Ramadan
Ramadan offers a perfect setting for studying the weight loss effects of intermittent fasting.


This inability to accurately self-report how many calories you take in every day, makes it hard to discern real eating patterns among the general population under fasting conditions, since almost all studies on weight loss use self reported data. However there are several circumstances where fasting can be regularly observed. During Ramadan, millions of Muslims observe a complete fast from food and water from sunrise (Sahur) to sunset (Iftar) for a period of 28-30 days. Dietary practices during this period usually consist of eating one large meal after sunset and one lighter meal just before dawn. Although some may consume an additional meal before going to bed.[30,31] The Ramadan fast mimics conditions present in many intermittent fasting protocols and is an excellent example for understanding how our bodies deal with voluntary food restriction in the presence of unlimited food resources. By eating only a limited number of meals before dawn and at night, you might expect sizeable decreases in energy intake, and consequently significant reductions in body fat. However, this isn’t always the case. On the contrary, researchers in Tunisia found daily calorie intake among observant Muslims to be EQUAL or ABOVE normal non fasting levels during Ramadan, in spite of the decrease in meal frequency.[2,3] Similar findings were found among those fasting in Saudi Arabia and Algeria, but interestingly enough, not among Indian Muslims. A discrepancy possibly due to differences in food supply, food availability and food choices.[20,21]



Consequently, there is no significant change in body weight during Ramadan among those adhering to the prescribed fasting.[4] These observations give us useful insights into the practical application of intermittent fasting. Interestingly enough, the Tunisian studies found that because people tended to eat more during Ramadan, there was actually a decreased incidence of nutritional deficiencies among those at risk thanks to greater variety of food consume during the period.[3] It was also found that sugary food and drink are consumed in greater quantities when compared to other times of the year, which might explain as well the increase in caloric intake. Any small reductions in overall body during this time of intermittent fasting has been shown to be more a result of dehydration, fluid loss and mobilization of glycogen stores rather than a reduction in fat mass.[1,5] On a positive note, no long term negative effects have been discovered thus far from such practices, but it does disqualify intermittent fasting as an effective method for long term weight loss for large populations with access to abundant food supplies.



The Problem With Intermittent Fasting- How Fasting Can Make You Eat More

intermittent fasting can make you eat more and sabotage your weight loss efforts
Fasting can actually make you eat the same if not more calories than you normally would even though meal frequency is reduced.




While increased calorie intake among some, but not all observant Muslims during Ramadan highlights an interesting behavior among those who temporarily restrict their food intake, there are  other instances where this tendency also occurs. During the Second World War, American researchers needed first hand information on starvation and re-feeding for the Allied famine relief programs being developed to aid the starving populations in Europe and Asia. Eager to do their part to help the war effort, 36 men volunteered to take part in one of the most comprehensive studies on fasting and weight loss, called the Minnesota Experiment. For the study, volunteers were given less than less than 40% of their normal energy intake (approximately 1,500 calories) for a total of 168 days. A grueling experiment that would be hard to duplicate today, but the desperate circumstances at the time made it not only possible, but necessary. The weight loss results were as expected, with volunteers seeing an average loss of 24% of their pre fasted body weight. However, at the end of the study, when participants were given access to food, they ate far more than they ordinarily would. With some reportedly consuming as much as 6,500 calories daily! They ate so much that not only did they regain their lost body mass, but ended up EXCEEDING their initial body fat percentages– a phenomenon aptly termed ‘post starvation obesity.’[6,7,8,9]



This behavior isn’t that different from what was observed among some Muslims during Ramadan, as people generally tend to eat more calories than usual after food access is restricted. Given the prevalence of famine and starvation during the several million years of our existence on the planet, it is not surprising that we would have genetically coded tendencies to compensate for lower energy intakes after periods of restriction. These processes served as a way for our ancestors to maintain healthy body mass during the many periods of low food availability.  Our bodies today have no idea that most of us in developed countries face little risk of starvation, but our bodies store fat and force us to overeat under any circumstances of prolonged reductions in food intake, just as it has been doing throughout the ages. Not to say that such cues to overeat in response to food restriction cannot be overridden. It is possible to fast and not overindulge afterwards, just as it is possible for some individuals to resist the instinctive desire to eat to the point where they willfully starve themselves to death. Such control over food intake is indeed possible, but unfortunately is exhibited among an extremely small percentage of the overall population, and is by no means demonstrative of typical behavior. Like winning the lottery, we often believe that we are part of that really small number of men and women who can fast and not overeat over a long period of time, but like winning the lottery, the odd are stacked against you. As in three decades of helping hundreds of people lose weight, I have yet to see more than two or three maintain such a regime for more than a few months. The few who are successful are often held up as examples that it can be done, and they themselves frequently believe that lack of willpower is the only thing stopping everyone else from being able to intermittently fast long term.  But this simply isn’t the case and so you should not feel badly if you try it but cannot sustain it.


The Problem With Intermittent Fasting: Temporary and Superficial Weight Loss

Intermittent fasting weight loss does not mean reducing body fat
Intermittent fasting is not an effective method for reducing body fat as most of the weight loss is due to fluid and lean muscle mass, not fat.



Can you lose 5 lbs overnight and even more over the span of a several days by intermittently fasting? Absolutely!Studies show that such regimes can bring about as much as a 5% decrease from your starting body weight. However, as in the case of fasting during Ramadan, such restrictions mean a decrease in carbohydrate intake, which is stored in your muscles and organs as glycogen. A combination of glucose and water. Fasting brings about a rapid depletion of glycogen and thus the water that it is stored with it as well. Resulting in an average weight loss of about 5 pounds.[22] This weight loss is temporary and superficial, and in most cases, the problems associated with prolonged fasting outweigh the solution. Making intermittent fasting questionable as even a short term strategy. The first problem is that fasting results in minimal loss of fat tissue when compared to other dietary regimes and does involve substantial loss of fat free muscle mass when fasting is carried out for prolonged periods of time.[1] Aside from the loss of strength, physiological function and the cosmetic effect of appearing ‘flabby’, losing muscle mass significantly reduces your overall energy expenditure. [10] Since muscles account for a sizable percentage of the total calories our bodies burn everyday. Therefore, any loss of muscle mass translates into a decrease in resting metabolic rate, which is a death knell for long term weight loss. Having a slower metabolism than when you first started your weight loss program means you would have to consistently eat less to maintain your ORIGINAL body weight, and eat even less to keep losing weight.[11,12,13,14,15,16,17,18,19] Combine a lower resting metabolic rate with a natural propensity to eat more  when food is available and you have a recipe for weight gain and utter frustration.



Intermittent Fasting Won’t Make You Burn More Fat


fasted state cardio and intermittent fasting does not work to burn more body fat
Contrary to popular belief, fasted state aerobics is not an efficient method of burning body fat.


The way our body deals with fat loss is  complex and can makes weight loss a Herculean endeavor. Many use intermittent fasting in conjunction with exercise as a way of increasing fat mobilization by training on an empty stomach. In studies conducted on rodents, short term intermittent fasting did indeed increase fat mobilization by increasing blood levels of free fatty acids. A phenomenon that increased endurance performance.[39,40] However, as promising as this may sound for increasing performance and burning more fat, no such effects have been observed in humans.[41] Quite to the contrary, lower muscle glycogen levels from fasting have been shown to decrease instead of increase endurance performance [42] with a 24 hour fast impairing exercise time to exhaustion by 20-50%.[42] As a result, even though fasting increases the availability free fatty acids and increases the rate of oxidation during exercise, any positive effects that it may have are cancelled out by a decrease in exercise intensity and duration.[43,44] And exercise intensity is key to muscles getting bigger and stronger and muscles getting bigger is key to increased metabolism and fat burning.




Not surprisingly, strong evidence for an increase in fat burning due to intermittent fasting comes again from studies of observant Muslims during Ramadan. It has been well documented that the rate of fat oxidation depends largely on the amount of carbohydrate remaining after a period of food restriction. That being said, the decreased carbohydrate consumption and general increase in dietary fats would lower stored carbohydrate levels and create an environment for increased fat burning. Studies find a much greater role for free form fatty acids as a substrate for energy production during Ramadan, which would thus lead us to think that such a switch would result in lower body fat percentages over time, but this is not the case. In fact, as other studies have shown, fat levels remain relatively stable, suggesting that the body may adapt to prolonged reductions in feeding patterns in order to maintain body fat.[20] What can we take away from these findings? We can see that:

Weight loss is a complex process that isn’t readily addressed in the long term or effectively in the short term by intermittent fasting.

Elevations in hunger that can lead to subsequent overeating, minimal loss of fat tissue and substantial loss of muscle tissue all serve to make intermittent fasting a regime that is not only counterproductive but also does not provide the health benefits of fat loss.[1]

Increased fatigue during fasting periods can also reduce physical activity to a degree that can ultimately limit negative energy balance and curtail weight loss.[1]


Intermittent Fasting Won’t Increase Your Life Expectancy
Intermittent fasting does not increase life expectancy
Contrary to earlier findings on other animals, intermittent fasting does not increase life expectancy in humans.



One of the other arguments for intermittent fasting has been the claim that lower calorie intakes increase life expectancy, and as such it should be a part of everyone’s dietary regime for optimal health. Initial studies of mice and rats from the 1930’s did show that intermittently fasted rodents lived nearly twice as long as normally fed ones An average of 820 days as opposed to 483 days.[23,24] Other studies found that calorie restriction of 25% or more of normal food intakes extended the lives of hamsters, rabbits, fish, flies, worms, fleas and dogs.[25,26,27] With such intriguing findings, it was no surprise that intermittent fasting became a major focus of research for extending human life, and that the profit minded health and fitness gurus immediately jumped on the intermittent fasting bandwagon as the ultimate solution for long life and good health. Books were printed, dietary guidelines were made and preliminary results released in 2009 of a landmark study by the Wisconsin National Primate Research Center showed promising results for calorie restriction in primates, our closest animal relatives. As only 13% of the monkeys on reduced calorie diets had died of age related diseases compared to 38% of the normally fed monkeys.[28] The calorie restricted monkeys weighed less, had lower rates of cancer, cardiovascular disease and diabetes when compared to their regularly fed counterparts,[28] and such amazing findings went a long way in cementing the idea that intermittent fasting protocols would work for human life extension as well. But, while the media clamoreds for more results from studies whose findings bordered on the fringe of sensationalism, the science of the matter isn’t that clear cut. Not too long ago, a similar study of rhesus monkeys by the National Institute of Aging completely contradicted the initially reported findings from the ongoing Wisconsin studies. This study found absolutely no improvement in survival outcomes among monkeys that were on calorie restricted diets compared to normally fed ones[29]. Apparently the positive outcomes found in other mammals and invertebrates do not carry over to non human primates. That said, what was important for longevity was husbandry (genetics) and diet composition, which is hardly a surprise.[29] Long term human studies on calorie restriction also do not show any increase in life expectancy from intermittent fasting. Early starvation is associated with significantly higher risk of chronic disease in later life, and people suffering from anorexia nervosa, (an easily followed low calorie intake population) do not live longer than those with a normal calorie intake.[33,34] In fact, no evidence has ever surfaced of anyone who experienced starvation at any point in their lives living longer than those who didn’t.[35] Populations that underwent periods of starvation during the Great Depression or Wars never showed spikes in longevity, [35] and the most compelling evidence against intermittent fasting and long term calorie restriction comes from a large scale study of 2.3 million Americans where earlier and higher death rates among those whose body weights were below ranges considered normal.[36] Which is an inevitable side effect of long term fasting,  along with increased hunger, fatigue, irritability, menstrual irregularities and lower testosterone levels.[37] In the end, the only health benefits of intermittent fasting of any kind appear when the quality of food is improved.[38] People who intermittently fast and eat less refined foods, will always be healthier, but no more so than those who eat regular meals at regular hours.  Which leads us with the conclusion that intermittent fasting might be a valuable spiritual practice, but falls short compared to consistently eating well and exercising regularly in terms of long term weight loss.

High Intensity Bodyweight Training: Ballistic Pushups & Dips!

This was a tough one!

Starts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.

To say it was painful would be an understatement, but you just have to push through and keep on going.

Still training, hope you are too and as always, Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics

13 2

Kevin's Unconventional Biceps Training- 3-6 Minutes a Week!

In this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!

It's an unconventional approach for certain, but it's one that's helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.

Now, my success isn't due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.

Which is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.

It's my hope that these high intensity training protocols can help you as much as they helped me!

Click on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense

#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls

55 8

At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer

I don't talk much about it but I'm also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!

I didn't make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.

Thanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!

My thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!

Thanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow

#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery

38 9

Dumbo, Brooklyn circa 2004

This shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.

It was a grueling photoshoot.

We started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.

It's nice to look back from time to time and as tired as I was, we all had a blast!

My thanks to @stephanie_corne_artwork, @https://pulse.ly/itgnag2dec and @ftaz1 for taking the shots!!!

Thanks for watching and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw

223 12

Can You Build An Impressive Physique Training Only At Home?


I stopped training in commercial gyms as of March 2020 and have been training at home ever since.

Initially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn't the case.

I've consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.

As long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.

So don't worry at all about where you train, focus instead of what will be the best way for you to always be training!

Thanks for watching and as always, Excelsior!!! #naturallyintense

97 3

Kevin's Three Day Training Spilt!

For the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.

It's a training split tried and testes not only in it's helping me realize my goal of becoming a successful natural bodybuilder, but it's also helped hundreds of men and women over the past three decades.

I have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.

I hope it helps you as much as it's helped me over the years and thanks so much for taking the time to look at my work.

Keep training hard and Excelsior!!! #naturallyintense

Excelsior!!! #naturallyintense

#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips

147 26

405 Stiff Leg Deadlift for 7 Reps! High Intensity Training.

First leg workout of the year and already pushing it!

I haven't done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.

So I did.

I figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that's when good judgement prevailed.

As a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn't yield any greater returns, only increase the likelihood of injury.

It's not about the numbers, it's about training to a point where you achieve your goal, and it's important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.

Besides, if in my 20's I never did more than 405lbs on a stiff leg deadlift, it doesn't make any sense going heavier than when I am almost 50!

Could I deadlift more at this point?

Absolutely but just because you can doesn't mean you should!

So keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift

71 20

Turning 50 in a few months...

Not much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!

Thanks for coming along on the journey and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness

242 41
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Featured everywhere from the Wall Street Journal to network TV, Kevin Richardson is the international fitness consultant for UNICEF, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the best personal trainers in New York City

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2. Beltaifa L, Bouguerra R, Ben Slama C, Jabrane H, El-Khadhi A, Ben Rayana MC, Doghri T. Food intake, and anthropometrical and biological parameters in adult Tunisians during fasting at Ramadan. East Mediterr Health J 2002

3. Gharbi M, Akrout M, Zouari B. Food intake during and outside Ramadan. East Mediterr Health J 2003

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6. Dulloo AG, Jacquet J. The control of partitioning between protein and fat during human starvation: its internal determinants and biological significance. Br J Nutr 1999

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9. Keys, A., Brožek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human Starvation, University of Minnesota Press, 1950.

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20. El Ati J, Beji C, Danguir J: Increased fat oxidation during Ramadan fasting in healthy women: an adaptive mechanism for body-weight maintenance. Am J Clin Nutr 1995,

21. Khaled BM, Belbraouet S: Effect of Ramadan fasting on anthropometric parameters and food consumption in 276 type 2 diabetic obese women. Int J Diabetes Dev Ctries 2009

22. Kreitzman S N,Coxon  A Y, Szaz K F:Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am Soc Clin Nutr 1992

23. McKay C, Cowell M, Maynard LA. The effect of retarded growth upon length and life upon ultimate size. J Nutr 1935

24. McKay C, et al. Retarded growth, life span, ultimate body size and age changes in the albino rat after feeding diet restricted in calories. J Nutr.1939

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26. Morley JE, Chahla E, Alkaade S. Anti Aging, longevity and calorie restriction. Current Op in Clin Nutr & Metab Care 2010

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28. Colman RJ et al. Calorie restriction delays disease onset and mortality in rhesus monkeys. Science 2009

29. Mattison JA, Roth GS, Beasley TM, Tilmont EM, Handy AM, Herbert RL, Longo DL,  Allison DB, Young JE, Bryant M, Barnard D, Ward WF, Qi W, Ingram DK, Cabo RD. Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study. Nature 2012

30 Ibrahim WH, Habib HM, Jarrar AH, Al Baz SA, : Effect of Ramadan fasting on markers of oxidative stress and serum biochemical markers of cellular damage in healthy subjects. Ann Nutr Metab 2008

31. Roky R, Chapptot F, Hakkou F, Benchekroun MT, Buguet A: Sleep during Ramadan intermittent fasting. J Sleep Res 2001

32. Lansky D, Brownell KD. Estimates of food quantity and calories: errors in self-report among obese patients. Am J Clin Nutr. 1982

33. Huang C et al. early life exposure to the 1959-61 Chinese famine has long term health consequences.J Nutr 2010

34.Yi et al. Exposure to the Chinese famine in early life and the risk of hyperglycemia and type 2 diabetes in adulthood. Diabetes 2010

35. Nestle M, Nesheim M. Why Calories Count. From Science to Politics. University of California Press 2012

36. Flegal KM, Graubard BI, Williamson DF, Gail MH. Cause-specific excess deaths associated with underweight, overweight, and obesity. JAMA. 2007

37. Cangemi R, Friedmann AJ, Holloszy JO, Fontana L. Long-term effects of calorie restriction on serum sex-hormone concentrations in men. Aging Cell. 2010

38. Trepanowski JF, Bloomer RJ. The impact of religious fasting on human health. Nutrition Journal 2010

39. Dohm GL, Tapscott EB, Barakat HA, et al. Influence of fasting on glycogen depletion in rats during exercise. J Appl Physiol 1983

40. Koubi HE, Desplanches D, Gabrielle C, et al. Exercise endurance and fuel utilization: a reevaluation of the effects of fasting. J Appl Physiol 1991

41. Ladu MJ. Regulation of lipoprotein lipase in muscle and adipose tissue during exercise. J Appl Physiol 1991

42. Loy SF, Conlee RK, Winder WW, et al. Effect of 24-hour fast on cycling endurance time at two different intensities. J Appl Physiol 1986

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Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net

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