T Nation

Health Benefits of IF vs Cortisol Problems of Type 3's


#1

I am interested in the many health benefits of IF, but I am also a Type 3. Do you think the major cortisol issues outweigh any health benefits of IF, or is intermittent fasting still doable for a Type 3? Thank you for your time.


#2

I wouldn’t really recommend the 16:8 (or similar) intermittent fasting for a type 3. BUT the 5:2 protocol (what Paul Carter and I have called Primer 52, a system we developped) could work well. It has two days of 24h fasting (you only have one meel, late ,around 8-9pm). This is a day to increase AMPK as much as possible and trigger autophagy (and many other health benefits).

I won’t explain the whole complexity of the system here, but here is a graphic to get you started if you are interested.

YES there will be a higher cortisol output on the fasting days but there will be a great anabolic rebound the next days.


Nordic Blood: 30m 180kg Loaded Carry and a Front Lever Before I'm 30
Natty on Pennies
Natty on Pennies
#3

Thank you!


#4

Should I try to apply this 5/2 fasting template with the undulating periodization program? or are there better nutrition strategies throughout the different phases?

M-high carb high pro lift
T-low carb 30-50g mod pro lift
W-low carb 30-50g low pro lift
Th-fast cardio
F- high carb high pro lift
S-low carb 50-75g mod pro lift
Su-fast cardio

How do you manipulate your fats in the original Primer 52?


#5

As explained in the graphic, the training is adapted to the type of diet:

Fasting/AMPK days = energy systems work, mobility, meditation
Higher carbs/high protein/mTOR days = hypertrophy work
Lower carb days = strength or power work

The 5th training day can be “anything else”… sprints, hard conditioning, a WOD, working on weaknesses, playing sports, etc.and the diet can either be higher carbs (if your main goal is building muscle) or low carbs (if your main goal is losing fat).


#6

Ok I understand. I’m having success doing the 2a version of undulating periodization from Thibarmy, so I’m going to stick it out. I was getting that 2a itch to make changes. I’m finishing week 6 so next week I will change reps. Then two weeks later I will change all the excersizes for the next 8 weeks. Been going quite well I just liked the idea of cycling protein and carbs as it’s something I’ve never really tried. I’m usually high protein low carb everyday.