The Benefits of Intermittent Fasting
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The Proper Human Diet coupled with some Fasting strategies is what made all the difference for me...it was the lynchpin! Returning to an ancestrally-appropriate way of eating, a better understanding of how humans have existed as a species for so long, has opened the doorway to dramatically better health.
I was getting a lot of positive results from diet (food choices), alone. But once I added some intermittent fasting, my results increased dramatically! And it wasn't that difficult, if you take it one step at a time.
Intermittent fasting (IF) has gained popularity for its potential health benefits. Here are some of the benefits:
1. Weight Loss: Intermittent fasting can create a calorie deficit, leading to weight loss. By restricting the eating window, individuals may naturally consume fewer calories.
2. Improved Insulin Sensitivity: IF may help lower insulin levels, leading to improved insulin sensitivity. This can be beneficial in reducing the risk of type 2 diabetes.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8970877/
3. Metabolic Health: IF may contribute to better metabolic health by promoting fat oxidation and reducing inflammation.
4. Heart Health: Some studies suggest that intermittent fasting may improve cardiovascular health by reducing risk factors such as blood pressure, cholesterol levels, and triglycerides.
5. Cellular Repair and Autophagy: Fasting triggers a process called autophagy, where cells remove damaged components. This is thought to contribute to cellular repair and may have anti-aging effects.
6. Brain Health: There is some evidence that intermittent fasting may support brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a protein associated with cognitive function.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10413426/
7. Cancer Prevention: Some animal studies suggest that intermittent fasting may have potential benefits in reducing the risk of certain types of cancer. However, more research in humans is needed.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8932957/
8. Longevity: Studies in animals have shown that intermittent fasting can extend lifespan, although the evidence in humans is still inconclusive.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10037992/
It's important to note that while many people find intermittent fasting beneficial, it may not be suitable for everyone. Individuals with certain health conditions, pregnant or breastfeeding women, and those with a history of eating disorders should consult with a healthcare professional before starting any fasting regimen. Have a conversation with your doctor.
That's nice, but how do I start?!?!
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Well, let's start off with "What does 'intermittent' mean"? The Cambridge English Dictionary defines it as "occurring at irregular intervals; not continuous or steady". So, by definition, these events are NOT occurring at regular intervals or on a strict schedule.
"Fasting" as we will use it here, is abstaining from food or drinks that will raise blood glucose & elicit an insulin response. So, all foods, as well as drinks except for water (with sugar-free electrolytes), black coffee, and plain tea.
"PF" stands for "periodic feeding" (or what I like to refer to as an "Eating Window"). This is the selected range of time in which you choose to eat.
"FMD" is an acronym for "Fasting-Mimicking Diet", a diet (like a ketogenic diet) that affects the metabolism, insulin, ghrelin, leptin & other hormonal responses in a similar fashion to that of a true fast (complete abstinence from all food).
OMAD means One Meal A Day; TMAD (or 2MAD) means Two Meals a Day...the number of discrete, complete meals your consume during your Eating Window.
Getting Started
The simplest way to get started with I.F. is to "tack on" to your current schedule. Do you sleep at night? Let's assume you sleep for 8 hours (an are not eating in your sleep ?): upon waking, wait an additional hour before eating any food (you've now fasted for 9 hours); at the end of the day, stop eating at least one hour before you go to bed (which sets you up to fast for 10 hours the next day!). Do this for 2 weeks, then add another 1 hour on both sides...you're up to a 12 hr fast! Do that for 2 weeks....you see where this is going! Start simple, and build.
Putting It All Together
So here are some examples of Fasting Protocols you can use as guide to get started. There is nothing set in stone here, and you will WANT to stay flexible with this. Remember, "intermittent" means "not at regular intervals" so feel free to mix it up.
16:8
Fast from food for 16 consecutive hours; then eat 1,2, or 3 meals within the remaining 8 hrs according to your chosen WoE (Way of Eating).
18:6
Fast from food for 18 consecutive hours; then eat 1,2, or 3 meals within the remaining 6 hrs according to your chosen WoE (Way of Eating).
20:4
Fast from food for 20 consecutive hours; then eat 1 or 2 meals within the remaining 4 hrs according to your chosen WoE (Way of Eating).
OMAD/24 Hrs
Fast for 24 consecutive hours, then eat one, single meal.
Below are some examples for weekly schedules you can use to implement the above Fasting Strategies.
5-1-1 (most common for gradual fat loss & maintenance)
I.F. for 5 days of the week; no fasting 1 day, followed by a 24 hr fast.
4-1-2 (used for more aggressive fat loss)
I.F. 4 days, no fasting one day, followed by a 48 hr fast.
3-3-1 (very aggressive fat loss), supervision recommended)
I.F. 3 days, 72 hr fast, one day no fasting
Now, remember when discussed what "intermittent" means? That’s right, NOT at regular intervals.
..even on a weekly basis. Feel free to mix it up by day or by week. Sometimes I'll be in the middle of a 5-1-1 and just not be hungry that day...so I'll fast! And change up your eating window times, too....if you tend to break your fast around 2pm, maybe tomorrow break it at 4pm. It's ok to adjust to your work, school, or social schedule, too.
So there you go....some basics on how to get started with intermittent fasting and begin getting it's advantages.
Do you need help putting intermittent fasting & other lifestyle changes in your life?
We can help you...reach out, and let's talk!
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