4.Feasting

CATEGORY:

•ITT Nutritional Protocols

DEFINITION:

•Hypercaloric ingestion of Macro and Micro Nutrients is the indulgence of calories

FUNCTIONS:

•Replenishes and stabilises Hormones e.g Leptins

•Increases fat loss rate over week by 25%

ACTIONS:

•Use Feasting Mode as a means to ensure diet compliance at other times by having foods to look forward to and enjoy as a reward

-Can be used as a tool to navigate social events

•If less than 10% Body Fat, Feasting twice per week is possible

-One mid-week Mini-Feast and weekend Feast

—Monthly Mega-Feast Days can be incorporated (see calendar)

•If 10-15% Body Fat, Feast every 6-12 days

•If over 15% Body Fat, Feast every 7-14 days

FACTS:

•Feasting suppresses SNS activity in favour of PSNS

-Prevents activation of Autophagy

-Lowers blood pressure

-Activates Biological Influencers (Craving Mode) e.g Endorphins

—Cravings must be indulged but also controlled to make psychological progress

-Corrects unbalanced psycho-physiological systems

-Restores health by stabilizing the nervous system

-Alpha waves are slowed and synchronized and Theta waves are increased, leading to a more relaxed and introspective state of awareness, a reduction in neurosis, and less focus on the superficial that normally characterize the waking state

MANIPULATION:

•It is still best to abstain from the ingestion of Carbohydrates in advance of sleeping, to reduce an Insulin elevating effect

-For best results, a Slow-Carb breakfast followed by an indulgent lunch (snacking as desired depending on results to be obtained) with a Slow-Carb dinner

•Avoid consecutive Feast Days unless Fasting and/or training is also incorporated

•Healthy transformational progress can be made by increasing Calorie intake from well chosen sources

-Ensures a high quality influx of any Macro & Micro Nutrients that might be absent during Fed Mode

•Offset undesired Adipose Tissue gain by taking a 45min stroll after Feasting

-AIDS digestion and utilises calories

DIETING:

•Minimise calories up to Feast (Feast close to training preferred)

-If reducing Adipose Tissue is a goal, reduce ingested Fats prior to Feasting as Fat will most likely be a large part of whatever is consumed

•Drink 2-3L of water

•Must be diet compliant before & after

•Keep Fats to a minimum as high Insulin levels increase ingested Fat transportation to Adipose Tissue

-Leptin boosting is also negatively affected by Fats

•Reduce Protein intake to 1g/lb of body weight 

•Increase Calorie intake to at least maintenance level

•Increase Carb intake by 50-100%

•Hydration remains at least as normal...preferably higher

RELATED TO:

•Feeding

•Fasting

•Hormones

•Psychology

NOTES:

•Glycogen Depletion workout protocols to benefit from surge of Hormones and Thyroid production

(seems to contradict Lactic Acid protocols...double check!!!)

TRAINING:-

•On Feast Day...

-Train all major muscle groups...or focus on weakest muscles to take advantage of raised Leptin levels and Anabolic state

-Increase NEPA (Non-Exercise Physical Activity)

•Post Cheat Day...

-Glycogen Depletion workout protocols to benefit from surge of Hormones and Thyroid production

(seems to contradict Lactic Acid protocols...double check!!!)

—HIIT

—Weighted complex protocols e.g pyramids in morning

—Light 1-1.5hr walk in afternoon