Intermittent Fasting Worked For Me, Says Precision Nutrition Expert Dr. John M. Berardi, In Announcing Pilot Study

Share Article

Skip meals and go entire days without eating? Some nutrition experts say it’s the path to a lean body and better health. A leading nutrition expert put intermittent fasting to the test and reports back in a free e-book published today.

intermittent fasting, paleo nutrition

Dr. John M. Berardi

“Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.”
- Dr. John M. Berardi

Precision Nutrition Co-Founder and Chief Science Officer Dr. John M. Berardi, a leading nutrition scientist who has long advocated several small meals a days, tried something very different: six months of experimenting with going without food for extended periods of time. It’s a new dieting trend called Intermittent Fasting (IF) that could help you lose fat quicker than ever, and get near-immediate results that traditional dieting doesn’t allow for.

If you meet the criteria, this “diet” may change the way you view eating for fat-loss and health. If you don’t meet the criteria, it could potentially do more harm than good.

Dr. Berardi lost 20 pounds, reduced his body fat percentage from 10% to 4%, and concluded that IF is an effective approach that works well for people with similar goals. But, he cautions, it’s not for everyone.

Dr Berardi reports on his results in the E-Book “Experiments in Intermittent Fasting”, co-authored with Dr. Krista Scott-Dixon and Nate Green and published today as a free e-book.

Dr. Berardi also provides expert advice to those considering IF and other dietary approaches for improving health, body composition, and performance.

“I became intrigued with the idea that you could skip meals — and sometimes entire days of eating — without suffering lethargy, brain fog and muscle loss. Even more intriguing was the idea that you could accelerate body fat loss and get healthier with strategic, well-timed fasts,” writes Dr. Berardi.

After reviewing the scientific literature and his own experiments in weekly, twice weekly, and daily fasting trials, Dr. Berardi points out that:

“Intermittent fasting is nothing new. Humans have fasted for most of their history, whether it’s during the typical overnight period, during more extended periods of food scarcity, or for religious reasons. What is new is that clinical research on IF’s benefits for health and longevity is beginning to catch up.”

“Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.”

Dr. Berardi describes IF as an advanced strategy for extreme leanness that should be attempted only after you’ve built a solid foundation in exercise and nutrition. Without a foundation of good habits, he suggests, it would be quite difficult to follow.

He also suggests that IF is not suitable for everyone. For those who are obese, pregnant, have certain medical conditions, or have a history of disordered eating, IF may do more harm than good.

Dr, Berardi also points out that the most vocal IF advocates are new converts vehement about “how much better” IF is. “Like teenagers finding their voice, they’re a little too loud, overconfident, and anti-establishment. All because they were recently “liberated” from the great oppressor: that rigid, frequent eating schedule they were told by some well-meaning nutrition expert to follow.”

Dr. Berardi takes a more nuanced and balanced approach. “As always, each person is different. Nutritional age (how much a person knows about nutrition, and how well they can apply that knowledge) plays a huge factor in my recommendations. I wouldn’t give a Level 1 client (who’s just learning the basics) the same advice I’d give to a Level 3 client like myself.”

Dr. Berardi thinks both the “grazing” approach (eating small meals, frequently) and the “fasting” approach (eating larger meals, less frequently) can be part of a well-designed eating strategy.

Dr. Berardi writes: “As the IF research program continues, I’ll be watching closely to see what happens when calorie-controlled, nutrient-dense, healthy IF diets are compared to calorie-controlled, nutrient-dense, healthy diets that don’t use extended fasts. Only when these studies are done will we really know whether the magic is in the IF – or in improving food amount and food selection. In fact, at Precision Nutrition we’re now putting together just such a pilot study with our own clients."

Dr. Berardi and his team are currently recruiting 80 men and women between the ages of 18 and 49 years. These individuals should not have any diagnosed medical conditions, should not be using prescription medications, should be under 15% body fat (men) and under 22% body fat (women), and should be capable of performing regular bouts of intense exercise.

The pilot study will investigate the impact of intermittent fasting on body weight, body composition, and markers of health. To find out more about Dr. Berardi’s project and the upcoming pilot study, visit the website.

About Dr John Berardi
In the last three years, Dr. Berardi has been the director of the world’s largest body transformation project. This one-of-a-kind fat loss coaching program has produced more total weight loss than all 11 seasons of The Biggest Loser combined. Dr. Berardi has also coached hundreds of elite amateur and professional athletes. In the last two Winter Olympics alone, his athletes collected over 25 medals, 12 of them gold. In addition, he serves as a nutrition and high performance consultant for Nike. For more about Dr Berardi and his work, visit

About Precision Nutrition
Precision Nutrition is a nutrition research company that translates science into real results for real people. It collects more nutrition coaching data than anyone in the world. Every year, we work with thousands of people who want to lose weight, gain muscle, and become healthy through our online coaching platform. Precision Nutrition also certifies fitness professionals and trainers worldwide through our Essentials of Sport and Exercise Nutrition textbook and online course, so they can help their clients lose fat and live healthier, more satisfying lives.


Share article on social media or email:

View article via:

Pdf Print

Contact Author

Daniel Freedman

Email >
Visit website