Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Over the past couple years I have published Dr. Berardi’s popular nutrition tips with much success. Today I want to give you a link to his extremely interesting review of the Intermittent Fasting diet protocol.
Here is the link to the book: Precision Nutrition’s Intermittent Fasting Review
Basically, Dr. Berardi sets about to lose 20 pounds of fat by following an Intermittent Fasting diet. He tries the following popular IF programs:
- Alternate day fasting (ADF) – 36-hour fast/12-hour feed
- Eat Stop Eat – 24-hour fast, 1 or 2 times per week
- Warrior Diet – 20-hour fast/4-hour feed
- Leangains – 16-hour fast/8-hour feed
- Random meal skipping
As the experiment spans several months, Berardi logs his meals, moods, workouts, and even 23 health markers including blood glucose, cholesterol, tryglicerides, and testosterone level. You can see his final progress pics as well – check out the back shot, his back is simply shredded at the end of the experiment.
Dr. Berardi ultimately decides that a combination of the different programs works best for him. He liked 5 days of Leangains followed by a Warrior Diet weekend, and he liked Eat Stop Eat with a 1-day per week fast but hated the 2-day per week fast.
Trust me. Read the whole ‘book’. You will learn more than you might think.