interview of martin
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Martin Berkhan And Intermittent Fasting: Interview
MARCH 14, 2011
Inked by Leigh
It has been a few years now since Martin and I did this interview. I am updating it for a few reasons:
1. There are some small additions and specifics Martin has released since the initial interview. I thought
readers would enjoy that aspect of it.
2. It
was
lonely
on
the
old
site
with
outdated
graphics.
I don’t
feel
it
did
it
justice.
3. I have a lot coming up in the future about my own approaches with clients that involve fasting and
cycling. It makes sense to have this here to point to during those articles.
One More Thing
I want to make something clear, and I don’t do this frequently in the area of nutrition. When Martin and
I did this interview years ago, people scoffed at the idea of this protocol. They were caught up in their
dogma of meal timing, 5‐6 meals a day, and fasting ruining your metabolism. At the time, I remember
looking into fasting on small levels and finding the results interesting and not supporting this general
dogma. When
Martin
came
along,
I was
extremely
impressed
with
his
level
of
knowledge
on
the
subject
and the depth his goes in his research and anecdotal work.
I have since done a lot of research myself on the subject and anecdotal work. Fasting and their protocols
can come in all shapes and sizes, but I do believe there are intelligent and educated methods of applying
the application. It has been seen as a taboo in the past, but hopefully people are opening their eyes to
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critical thinking and research on the subject, instead of wives tales or bad experiences from those
lacking educated actions.
So, for those of you new to this or learning about it for the first time, keep an open mind on the science
behind what has previously been ruined by fad propaganda.
Questions We Cover
1. What are your current credentials (education, certs, position, favorite late night TV program, you
know the basics)? And what got you into this field in the first place?
2. What was it that drove you to intermittent fasting? Is this an idea you have been toying with for
sometime?
3. What are the bare basic principals of your approach to IF?
4. Is there a specific recommendation you have for pre‐post workout meals? Do you stick to any sort
of carb/protein ratio?
5. Do calories matter on IF?
6. What
are
the
biggest
mistakes
people
make
with
IF?
What
makes
your
program
different?
7. What do you feel that IF offers that sets it apart from other methods of dieting? Where do you
think it really shines?
8. Have you found a difference between men and women using this program?
9. Can IF work for my nutrition for maintenance as well?
10. When will the book be released? Are you taking on Clients?
Leigh Peele: What are your current credentials and what brought you into this field?
Martin Berkhan: I have a bachelor’s degree in Medical Sciences and Education and my major is in Public
Health
Sciences.
While
my
background
has
helped
me
to
separate
facts
from
bullshit,
of
which
there
is
plenty of in the fitness and bodybuilding community, my knowledge of nutrition and weight training is
purely self ‐taught. I consider passion the best tutor and I have that in spades, when it comes to
improving body composition through nutrition and weight training.
I got into the field by earning respect for my theoretical and practical knowledge, without any formal
education in the matter, and ended up as a writer for a Swedish bodybuilding and fitness magazine (the
only one we have here, called “Body ”). This was about year ago and at the same time I started doing
personal consultations and coaching on diet and training, working with regular joes, as well as the more
hardcore fitness and bodybuilding crowd. Since then much has happened; I have finished
university, started up my own website and looking to write a book on intermittent fasting. As of right
now, I’m supporting myself as a writer and nutrition counselor.
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*Authors Note: Do not ask Martin when the book is coming out. You have been warned.*
Leigh Peele: I agree with you 100% on passion being the best tutor. I consider myself a student of self ‐
driven knowledge. What was it that drove you to intermittent fasting? Is this an idea you have been
toying with for sometime?
Martin Berkhan: I have been doing intermittent fasting every day since June 2006, changing calorie
intake, macros, and other variables depending on my goals during different time periods. I started doing
it because of two things. First of all, I didn’t like how my life became centered around my diet, and I
was starting to get fed up with my own behavior. The constant meal preparing, the obsessiveness about
eating the
perfect
meals
at
the
right
time,
and
the
way
I sometimes
made
excuses
not
to
participate
in
social gatherings in order to meet my calorie and macronutrient goals for the day. I’m sure some of the
people reading this can relate. I wanted to stop this pattern cold turkey, so I started to question the
need for regular feedings and the way it was constantly being pushed as the most optimal way to eat for
physique conscious people.
The science certainly didn’t support the approach [eating ever few hours], so how come everyone was
ranting about high meal frequency patterns being ideal? I already had my doubts, but I needed to have a
closer look at the hard facts in order to convince myself to quit the meal pattern that started to become
a burden on my life. Was eating every second or third hour important in order to “stoke the metabolic
fire”? No,
there
was
no
scientific
support
for
that
idea
and
studies
on
the
subject
were
carefully
controlled, showing no correlation at all between meal frequency and metabolism. Perhaps a high meal
frequency was needed in order to provide the body with a regular stream of nutrients, making sure that
you had a constant supply of amino acids in order to stave off muscle catabolism and promote muscle
growth? No, looking at how the body processes and digests meals, this wasn’t the case either. Digestion
of a regular meal takes about 6‐7 hours and during this time amino acids are being released into the
bloodstream. 30 g’s of casein takes about 7 hours to get fully assimilated. Double that amount and you
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will have amino acids in the bloodstream most of your waking hours. Was a high meal frequency needed
in order to keep hunger at bay and not overeat? This is the only point where a high meal frequency has
some empirical backing – at least when you look at how inactive test subjects in lab settings rate hunger,
on different meal patterns, while being fed a high carb diet compromised of calorie dense foods. Not
really something that can be applied the physique conscious crowd, or the environment most people
spend their
waking
hours
in.
There are also some correlation studies showing a link between high meal frequency and lower
bodyweight in the general population, but this is easily explained when you look at the behavioral
aspects surrounding low meal frequencies among “regular” people. For example, your average low meal
frequency eater is usually a spontaneous eater, snacks between meals and has no clue about proper
nutrition (a snickers bar on the go, maybe something from the vending machine after lunch, and so
forth). Again, this is not something that can be applied to the health conscious crowd, which has a basic
grasp on proper nutrition, and strives to improve his or hers body composition – the crowd reading this
interview, for example.
Now, having cleared my mind of any doubts about the meal pattern I was about to embark on, I couldn’t
believe how good I felt on my new “diet”. My head was clear and I didn’t spend anytime thinking, or
obsessing, about when, nor in what form, my next meal was going to arrive in. Worrying about such
things had been my default behavior for a good amount of time since I started becoming more involved
in my training and nutrition, and being it was a relief not having to spend any mental energy on it
anymore. I’m sure anyone that has “been in the game” for awhile can relate to what I mean when it
comes to these kinds of thought patterns, since it is something that seems quite unique to people in the
fitness and bodybuilding community. Besides liberating myself from my food obsessiveness, I noticed
several other positive effects. I had lots of energy during the day, I made faster progress with my
training
and
reduced
my
body
fat
simultaneously
–
at
the
same
time,
while
being
able
to
eat
until
satisfaction, after the 16 hour fast I employed. Since then, I have integrated the approach into my life
and helped several others achieve great results in terms of body composition using the very same
approach. For myself, I can honestly state that I will stick to this eating pattern for the rest of my life.
Leigh Peele: A majority of the population and my readers don’t understand the principals of “IF.” Can
you give us a brief rundown of the basic principals? The quick and easy, if you will.
Martin Berkhan: Intermittent Fasting involves a longer period of no food intake followed by a
relatively brief period of eating.There’s not really a clear cut definition of it, and studies looking at IF,
and human subjects, have been using a wide range of fasting periods; 20 hours in a recent study and up
to 48
hours
in
studies
on
ADF
(Alternate
Day
Fasting).
This
is
where
it
becomes
a bit
problematic
with
regards to weight training and diet adherence.
We know that we need proper pre‐workout nutrition in order to maximize protein synthesis, in
conjunction with weight training, and research supports the benefits of ingesting carbohydrates and
protein prior to the workout. Not really doable with one meal per day. There’s also the issue of diet
adherence – limiting the calorie intake to one big meal, once a day might not really be conductive to
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staying on track in the long term, and may even cause some gastrointestinal problems due to ingesting a
day’s worth of calories in such a short time.
My take on IF shortens the fasting period down to 16 hours – in my opinion, an ideal compromise
between getting the best out of the fasting, without the negatives that may follow with a longer fast.
This leaves
eight
hours
as
your
eating
window,
in
which
myself
and
most
of
my
clients,
eat
three
meals,
leaving room for proper pre – and post workout nutrition. I should note that I cycle calorie intake
depending on where the current priority lies (fat loss, recomposition or lean mass gain). However,
regardless of goals, the absolute majority of the day’s calorie intake is to be ingested in the post
workout window. In my experience, this may have a nutrient partitioning effect which makes it possible
to gain, or maintain, muscle even on a weekly calorie deficit, or when dieting to very low bodyfat levels.
All of this is based on trial and error with regards to my own, and my clients, personal experiences. I feel
that extreme measures, like confining the eating window to four hours or less, aren’t needed to in order
to reap the benefits of intermittent fasting for those wishing to improve their body composition.
Leigh Peele:
You
brought
up
pre/post
‐workout
nutrition.
Is
there
a specific
recommendation
you
have
for these meals? Do you stick to any sort of carb/protein ratio? I am specifically curious as to the pre‐
workout guidelines.
Martin Berkhan: In an ideal situation, I’d like to place approximately 80% of the day’s total calorie intake
in the post workout window. As a consequence, the pre‐workout meal is often the “fast breaker” on
workout days. For the pre‐workout meal I usually recommend a meal consisting of an equal carb/protein
ratio – for example, 50‐60 g carbs, 40‐50 g protein and some fat for taste (about 500 kcal total). The goal
of this meal is to provide satisfaction, provide enough carbs to fuel the workout, and maximize protein
synthesis for the workout (another reason for the high protein intake is to induce satiety).
One of my typical pre‐workout meals may consist of 8 oz lean meat with veggies or potatoes and a large
apple. A bit of fructose might mediate the effect of the post‐workout feeding, since liver glycogen is
beneficial to hormones involved in anabolism, therefore the fruit. Keep in mind that the pre‐workout
meal is dependent on training volume, but I’ve found that these general guidelines work for most
people doing moderate volume resistance training (about 10‐15 sets of 6‐10 reps, per workout, in total).
Athletes and others, subjecting themselves to a greater training load than the average weight trainer,
require different pre‐workout guidelines.
The post workout meal is, ideally, a high carb, moderate protein and low fat feeding. This is what I have
found most beneficial in terms of maximizing growth, recovery and limiting whatever extra fat might get
stored during hyper caloric conditions. The absolute majority of carbs should be starch based, since we
want carbs that gets stored as muscle glycogen primarily, but as noted before, some fructose might also
be beneficial to allow for muscle growth processes to occur. The post workout meal should be the
largest of the day and you may split your remaining calorie intake as you see fit. I usually have two
substantial meals post‐workout; one directly following the workout and another one an hour before
going to bed.
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The exact amount of calories and macronutrients consumed in the post‐workout window is largely
dependent on the individual’s primary focus, be it fat loss, re‐composition or lean mass gains, so this is
nothing more than a quick summary of some general guidelines that I apply across the board.
*Authors Note: Martin has also discussed fasted training sessions and workout nutrition. In regards to
fasted workouts
he
states,
“Training
is
initiated
on
an
empty
stomach
and
after
ingestion
of
10
g BCAA
or similar amino acid mixture. This “pre‐workout” meal is not counted towards the feeding phase.
Technically, training is not completely fasted – that would be detrimental.”
You can find his full take on workout nutrition here.
Leigh Peele: Do you think it is important to state that those utilizing the IF protocol, need to
understand that this isn’t some sort of free pass to binging? That they still need to fit it within their
caloric needs for daily energy? This would make “eating to your hearts content” mean more like
“don’t be stupid and scarf down a box of doughnuts correct?”
*Authors Note:
This
excludes
cheesecake
day.*
Martin’s Birthday Cheesecake
Martin Berkhan: Exactly. I don’t make any claims whatsoever on calorie counting not being necessary on
IF. Studies show that resting metabolism increases in fasting (again, quite contrary to popular belief),
mediated by increases in catecholamines like noradrenalin, but this effect is quite insignificant when
you’re talking about humans ability to eat boatloads of calories, when introduced to energy dense and
palpable foods. As shown in empirical studies, recall that both humans and rats maintained their
bodyweight on an ADF (Alternate Day Fasting) regimen, when encouraged to eat ad libitum in the
feeding phase. If you let hunger and appetite dictate what and how much to eat, it’s quite easy to undo
the energy deficit accumulated through 16, 20 or even 48 hours of fasting. That being said, you’ll
discover that you can indulge quite a bit, while still dropping fat, if you limit the most energy dense
foods. For example, I eat a lot of ice cream myself, but I make sure that the majority of my calories
comes from meat, veggies, fruit and starch sources like potatoes, oatmeal and whole grain bread.
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Leigh Peele: Can you tell me what makes your program different? I have noticed, for example, your
“fast time” is different than other programmers. And if you could, what are some of the mistakes
people or program designers might be making?
Martin Berkhan: If I were to broadly generalize the most common mistakes IF’ers make, I’d break it
down to
two
points;
diet
and
nutrient
timing.
In
this
context,
let’s
classify
a ‘mistake’
as
a behavior
that
isn’t conducive to achieving a set goal. The first mistake is linked to diet, and I’ll outline a conversation
between me and another IF’er to illustrate my point.
IF’er: I feel great on IF, but I’m not losing any weight. Please help!
Me: Very well then. Tell me about your diet.
IF’er: I fast 20 hours a day and I follow a strict low carb Paleo diet. I lost 10 lbs in two months and now
my fat loss seems to have stalled. Do you think there’s anything wrong with my metabolism? Maybe I
should try alternate day fasting instead. You know, to get a better growth hormone release and
effectively mobilize
the
fat.
Me: But how about your calorie intake? What’s the macrocomposition of your diet?
IF’er: Like I told you, I keep a Paleo Diet. No processed foods. I eat meat, veggies, lots of fatty fish, whole
eggs and nuts. I eat berries now and then, but I limit my fruit intake and I don’t eat any dairy. I don’t
really know how many calories I’m eating.
This conversation took place just a few hours ago, and pretty much sums up what I think a large group of
people is missing. Here, all the focus is on the method, not the process. While this individual had some
success with a ‘lifestyle’ approach to dieting, by making dietary changes that brought about fat loss
without actively
paying
attention
to
calorie
intake,
that
style
of
dieting
eventually
stops
working.
Recall that the body is extremely adept at making you stop losing fat, and by allowing spontaneous
eating, even if restricted to select ‘ healthy’ food items, people are inviting plateaus. It’s actually pretty
easy to undo hours of fasting with an uncontrolled food intake when the feeding phase starts – even
with healthy, ‘clean’ foods. For example, nuts, typically consumed by low carbers and the paleo clique
(which also tends to be the groups of people often experimenting with IF), is being pushed as the second
coming of Christ and an ‘optimal’ snack, yet contains more calories than chocolate on a unit per unit
basis. Chocolate is a big no no for many dieters, yet nuts are ok? Sure, nuts have a decent fatty acid
profile, but they’re worthless as a protein source and there’s a lot better ways to get your essential fatty
acids
than
snacking
on
nuts,
especially
if
you
want
to
lose
weight.
Rationalizing
the
consumption
of
nuts in favor for the exclusion of fruit and dairy is absurd, especially since the latter are less calorie
dense and has shown to exert a positive effect on satiety and fat loss.
Simply put, people are missing the forest for the trees. Reality check: even if IF might have benefits not
seen with other diet approaches, it doesn’t magically alter the human metabolism. Calories count,
regardless of the method used, and people needs to learn that. I guess this scenario is just as common
among followers of any other diet approach out there, but I’ll throw it out there just to make sure
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everyone understands that you can’t get away with an excessive calorie intake just because you’re doing
IF. Some people reading this will go ‘no shit, Sherlock, I knew that’ but the same people don’t have the
slightest clue about what the average dieter knows or doesn’t know. Trust me, I’ve had more than my
share of clients that thought fat loss was all about watching your carbs and staying away from dairy.
My regime
takes
the
guesswork
out
of
the
equation
and
doesn’t
rely
on
special
food
restriction
rules
seen in other diet approaches. Since the diet is cyclic, rotating higher carb days with lower carb days, no
foods are excluded from the diet if it’s taken into account calorie wise, and consumed on the right day. I
also believe in a more or less optimal macrocomposition of the diet, a subject every IF regime out there
ignores, but this is a complex topic and will be covered in greater detail when the time comes.
Another mistake I believe many IF’ers are doing, is fasted weight training. The research on pre‐ and post
workout nutrition today is quite substantial and I don’t think anyone in their right mind should be lifting
weights on an empty stomach – regardless of goals. I believe the protein synthesizing effect of the pre‐
workout meal overshadows any small benefit to be had from higher amounts of growth hormone that
comes from fasted workouts and scientific evidence supports this. This doesn’t mean fasted workouts
are a no go, but it means we should compromise a bit – which is why I suggest the ingestion of an
adequate amount of essential amino acids or BCAA prior to the workout. This wouldn’t technically make
it a fasted workout, but I believe the caloric impact of 10 g EAA/BCAA is so small that it would leave you
with most of the benefits of a fasted workout, while at the same time getting many of the benefits of a
solid pre‐workout meal. My regime uses different pre and post workout meal setups depending on
workout timing, and I just described the one I’ve successfully used with fasted workouts. As far as I
know, pre‐workout isn’t even mentioned in the context of the other IF regimes out there.
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Leigh Peele: What do you feel that IF offers that sets it apart from other methods? Where do you
think it
really
shines,
not
only
in
a scientific
standpoint,
but
mentally
as
well?
Martin Berkhan: The answer to this question is best answered from different point of views. Bear with
me and you’ll understand where I’m going here.
For the dieter, IF offers something very unique, in terms of enjoying physically and psychologically
satisfying meals while losing weight. The absence of hunger and cravings are also a welcome feature
when using IF for weight loss. Contrary to popular belief, the fasting phase has a suppressive effect on
hunger. Hunger pangs may come, but they disappear quickly, to be replaced by a sense of well being
and total absence of hunger.
This is
my
take
on
generic
weight
loss
methods:
I believe
that
the
“nibbling”
approach
to
dieting,
which
is so often encouraged by mainstream nutritionists and mass media, may aggravate hunger, rather than
keeping it at bay. I can speak for myself, and several of my clients, when I’ll say that several small meals
a day does more to potentate cravings, and subsequent hunger, rather than suppressing it. There’s also
the psychological sense of hunger that must be taken into account, while discussing how dieters think
and work. I honestly feel that the psychological form of deprivation, i.e. the absence of some favorite
foods that you might not be able to enjoy on a generic high meal frequency plan, is much worse than
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any form of physical hunger. Some people will gladly trade constant cravings for the casual physical
hunger that might occur during the fasted phase on IF. Notice that I’m saying “might”, since some
people, including me, don’t get hungry at all during the fast (there’s probably an adaptive component to
be taken into account here).
Now, obviously
the
above
doesn’t
hold
true
for
everyone.
Like
every
diet
approach
out
there,
there’s
differences among individuals in what works and what doesn’t, but so far, in my experience, there
seems to be a lot more “hits” than “misses”, when it comes to the success rates of people using IF for
weight loss.
There’s also the nutrient partitioning effects I believe that IF may provide when combined with strength
training – basically, I think that IF is a very flexible tool, that can be used in several ways, to improve
body composition.
Others will enjoy the cognitive effects of IF. I’m mainly thinking about people with professions that
require a high degree of focus and concentration; for example programmers and writers, that may want
to increase
their
productivity
during
work
hours.
Due
to
the
increase
in
catecholamines
during
the
fast,
productivity goes up and you’ll feel more involved in whatever you’re doing; the effect can be compared
to a mild stimulant. Personally, that’s one of the benefits I really appreciate as a writer and online diet
consultant. I spend a lot of time in front of the computer, reading, writing and corresponding back and
forth. Having not to think about food, and feeling clear headed and focused, is something I find very
useful when it comes to time management and productivity.
And then again, there are the health benefits not to be forgotten. Improving insulin sensitivity and other
health indicators, such as cardiovascular health for example, is undoubtedly of interest to a large
number of people, whose main priority is to stay healthy and reduce risk factors for different types of
metabolic and
cardiovascular
diseases.IF
also
offers
neuroprotective
benefits,
which
may
protect
from
brain degenerative diseases like Alzheimers, for example. These benefits are unique to this diet
approach and cannot be achieved, to the same degree, with traditional calorie restriction and exercise.
Leigh Peele: Have you found a difference between men and women using this program?
Martin Berkhan: Due to differences in body weight, body composition and calorie needs, very few
women, especially those already within a ‘normal’ weight range, get away with an unstructured
approach to dieting. That goes for all diet approaches, not just IF. Sure, a lifestyle approach to IF will
likely get a few pounds of you, but it won’t work all the way down to getting really lean for most
women. The female body is very adept in protecting against fat loss below a certain body fat percentage
and spontaneous eating without logging calories will often set people up for failure, unless they have a
very solid track record of dieting in the past (i.e very attuned to their bodies caloric needs).
As we’re on the subject, I’ll also mention that I’ve revamped the diet guidelines I use for my female
clients. For example, the fasted phase is now 14 hours by default, not 16 hours which is the case for
men. This has brought about much greater diet compliance and less negative symptoms among women.
The rationale for changing the guidlines makes a lot of sense based on the amount of feedback I’ve been
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getting, as well as my research on the topic. It turns out that women has lower plasma glucose
concentrations than men after the same time spent fasting. In practical terms, this means that women in
general are more likely to get moody and hungry if they go too long without feeding, while men can go
longer without experiencing any negative effects, and this is exactly what I’ve been seeing. Men can do
16 hours quite easily, not so with women; for them, 14 hours is the sweet spot.
I’ve also made some other dietary alterations that increased has diet compliance for women, but I think
I’ll save that part for the book. For now, I’ll just say that moving towards an isocaloric approach, with a
healthy dose of carbs from fruit, has worked very well. Thus, I believe the optimal diet on this regime
will depend on gender, which makes logical sense if you look at the differences in substrate metabolism
between the sexes.
Leigh Peele: I know we have talked about fat loss a lot, but IF can also be a really great approach to
maintenance as well correct?
Martin Berkhan: My approach to IF is hands down the easiest approach to maintaining low body fat,
while at
the
same
time
being
able
to
eat
liberally
and
enjoy
life
–
at
least
in
my
view,
but
a lot
of
my
clients and other IF practitioners would agree to do that notion.
It wasn’t until I settled into the IF lifestyle that I was able to maintain low body fat with ease; in the
past, I felt the constant focus on meals only made me crave more food, yet never left me fully satisfied.
Based on feedback from numerous enthusiasts, I know that a lot of people are dealing with this issue.
Let me expand on this. For the great majority of people, maintenance is a lot harder than dieting or
bulking – it’s a grey area, seemingly lacking purpose, where many seem to fall into a pattern of
overeating one day and undereating the next day in order to make up for the ‘bad’ day. Been there,
done
that,
and
I
know
I’m
not
special
in
that
regard.
Unless
your
calorie
needs
are
staggeringly
high,
you’re faced with the fact that you’ll be eating small, boring meals if you’re left with the ingrained habit
of eating six times a day. It’s like dieting, except you’re more likely to go give yourself a pass some days
and go ’screw this’ and overeat just because you’re sick of your monotonous meals.
Now, cut that meal frequency in half and what happens? You now have three substantial meals that will
leave you fulfilled. And there’s even time for dessert or a treat – something I certainly think should be a
part of a lifestyle approach to maintaining your physique once you’ve reached a condition you’re happy
with. That just isn’t possible with six meals a day.
Another fact is that the constant meal preparing chores of a high meal frequency plan interferes with
other things
you
should
be
doing;
work,
studies,
social
networking
and
leisure
time
takes
a toll.
Personally, I hated the mental distraction that my six‐times‐a‐day eating habit brought about, and
despised the fact that I allowed such a trivial issue take up so much of my time. Maintenance should be
effortless, not a full time job where all your attention is devoted to your diet and what you’ll be eating
next. My approach includes a 14‐16 hour fast, which fits perfectly with most peoples work schedules; it
isn’t extreme, nor is it hard to adapt to, but it let’s people be more productive and get things done,
without being distracted. The mental clarity triggered by the fasting is just an added bonus.
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Adopting the IF approach has allowed me to maintain single digit body fat without the effort needed in
the past and to be honest, I don’t think you can fully appreciate your physique until you’ve put your
thoughts off your diet and eased into a pattern of training and eating that doesn’t take up a large part of
your mental activity. When I eat, I eat big. When I don’t, I like to stay occupied with more important
stuff, without having to think about when my next tupperware sized meal should come. That’s just not
my style,
and
I think
a lot
of
people
involved
in
this
game
feels
the
same
way
–
they’re
just
reluctant
to
change, as they keep rationalizing their behavior by believing it to be a superior or ‘optimal’
approach. These commonly held beliefs are either false or based on depraved interpretation of
research, yet they are constantly propagated by supplement companies (which love the fact that you
believe eating six times a day is good for you), mass media and the fitness/bodybuilding community.
These institutions either have a financial interest in keeping these myths alive or are to lazy to think for
themselves.
Leigh Peele: Do you have a date now that is set for the release of the book? Are you still taking on
clients to work with at all? Basically, if someone wanted to start adopting this style of eating, what
can they
do
and
where
should
they
go?
Martin Berkhan: I dare not say when the book will be out, but I’m hoping to get it released some time
later this year. I’m still taking online clients and if anyone wants to try the approach before the book is
out they can find the contact details on my site.
*Authors Note: Martin is still taking on clients, but currently has a waiting list. You can find more
information here.
If you desire a book or product on the subject, I recommend Brad Pilon’s Eat Stop Eat.
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