Dr. Vonda Wright

A group of women split them up.

So you had a control group and then you had this intervention group.

And the only change they made, there's no exercise, and the only change they made was they brought the intervention group up to 1.6 grams of protein per kilogram.

Which is 0.8 per pound.

And over the course of 12 weeks...

of eating that protein intake, this intervention group completely recomped their body.

So their muscle quality came up, body fat went down.

Control group, of course, nothing happened.

So it just shows the importance of having that higher protein intake just to support basic muscle function.

But the basic idea of fasting, if we want to use the term fasting, we have to look at it as, are we talking about intermittent fasting or time-restricted eating?

So intermittent fasting is kind of like your water fast, your five-day, two-day, all that kind of crazy stuff, which for the most part men can get away with and have a positive impact on body composition, but women can't.

If we want to talk about time-restricted eating and working with our circadian rhythm, which is optimal, then you have breakfast or food within a half an hour of waking up that helps dampen that ghrelin and cortisol response I talked about before so that everything is coming down, your hormones are starting to work properly, and your body's like, great, I'm ready to go.

I can handle this.

And then you're eating at regular intervals, and I try to have people have protein and fiber at every eating interval so that they are maximizing protein and fiber intake.

Then you have dinner, and then you don't eat after dinner.

So breakfast, maybe you have a snack.

If we're looking at training or exercise, if you're splitting your breakfast, then you're having some protein and carb before.

You're having the rest of your protein or more protein afterwards, and then you're having –

some protein and some fiber at lunch.

So you're having maybe tempeh or tofu or salmon with salad or fruit and veg.