If you have dabbled anywhere near the health and wellness world recently, you have likely come across the abundance of new information regarding the importance of a healthy gut (it's the new brain!), the re-branding of sleep as a cure-all (with plenty of fancy-schmancy new tech to prove it!), a newly established focus on mental health (because, 2020) and plenty in between....You have also likely heard of intermittent fasting in the past few years (though it's been around since the dawn of time). Many argue that it cracks the weight loss code in ways that other diets don’t. The skeptics, on the other hand, think it’s over-hyped. But, it seems many highly influential wellness warriors are touting the benefits of IF that span from weight loss to improved blood sugar, reduced inflammation and better blood pressure. There are a multitude of new books hitting shelves just in the past few weeks parading the benefits...Dave Asprey of Bulletproof's "Fast This Way," Dr Will Cole's "Intuitive Fasting," and Dr. Amy Shah's book which touts circadian fasting "I'm so Effing tired," to name a few.
There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugar improved… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but many people find it difficult to fast. And although IF is an effective weight loss strategy, it is unclear whether it's better than other weight loss strategies focusing on caloric restriction. That said, IF has an advantage over other weight loss methods, metabolically speaking. For example, intermittent fasting has been shown to increase levels of norepinephrine, which can elevate metabolic rate by 3.6–14%,thus increasing calories burned. Intermittent fasting also increases Human Growth Hormone (HGH), which is often associated with weight loss and improves insulin levels, making body fat more available for fuel. Further, fasting activates autophagy, which is basically akin to your cells "taking out the trash" --- and promotes longevity. But how do you fast without losing your mind, and what are all the acronyms involved? Here's a quick and dirty guide, so you can join the (socially distanced) dinner party convo with confidence.
Intermittent fasting, also known as "time-restricted feeding," is less of a diet and more of an eating schedule. Instead of restricting food type and quantity, it structures eating around feeding and fasting windows. There are many different ways to fast, ranging in levels of extremity, all with benefits and drawbacks. I suggest starting slowly with a 12 hour overnight fast (7pm-7am), then work your way up from there to find out which method works best for your body.
All the Ladies: please be aware that women have a lower tolerance for fasting than men in some circumstances (most of the studies have been done on men and rats — uggh). In some cases, fasting can actually be detrimental for women i.e. during pregnancy, when you have hormonal issues, sleep problems, infertility, eating disorders, so please make sure you are careful. The best way to figure out what works for you is to experiment. But, start gently and first check in with a doctor.
In my experience with fasting, I found it to be an amazing tool that has given me greater energy and better focus. I have not lost weight using IF per se, but I do notice a difference in my fasted workouts. Paradoxically, I feel I have MORE energy and feel better after a fasted workout. The one thing that I note is that I do not do long fasts unless my body allows for it. I pay attention to hunger cues and if one day I feel great waiting 16 hours to eat and the next I can only wait 12, that’s more than OK. I do what works well for me. Again, I encourage you to experiment to find what works best for YOUR body.
The main types of fasting are below. Choose your own adventure. Remember, water is your friend—- always, but especially during a fast. Also, some people will do a Bulletproof coffee (with grass fed butter and MCT oil) to hold them over during a fast. It doesn’t spike your blood sugar, so that may be a good way to support yourself as you embark into the world of fasting. Otherwise, the general rule of thumb seems to be anything under 40-50 calories wont break your fast.
START HERE. Circadian Fasting - You eat in sync with your internal circadian clock. This means that you eat during the daylight hours, within a window of 12 hours or less and fast for the remaining 12 or more hours each day. There is a lot of science showing the natural circadian rhythm acts as a pacemaker for the body and impacts our body's functions, sleep, hunger and the way we digest. This is a gentle, effective way to start and no matter which form of fasting you ultimately find works best for you, keeping it in tune with your circadian rhythm is best practice for all of the warm, fuzzy benefits.
TRY THIS NEXT IN CONJUNCTION WITH CIRCADIAN FASTING: IF - 16/8. 16 hours fasting, 8 hours feasting. For example, last meal ends at 7pm. You don't eat anything until 11am the next day. (water, black coffee and tea are fine to hold you over). Many people find this one to be the most beneficial in terms of results without feeling totally deprived because you can still have 3 meals a day, just in a restricted time window. And the time window can be adjusted, as necessary.
TRY THIS IF YOU WANT MORE INTENSITY, BUT STILL WANT TO EAT DAILY: IF - 5 and 2. This one involves eating normally 5 days of the week while restricting your calorie intake to 500–600 for 2 days of the week. No food is off limits, so that makes it good for people who don't like to be told what to do. But some find those 2 days of extremely restricted cals to be difficult! Which day do you choose - make your Mondays WORSE or forgo fun on a weekend?!
TRY THIS IF YOU DON’T LOVE COOKING/MEAL PREP: One Meal a Day (OMAD) - aims for a 23:1 fasting ratio, which gives your body 23 hours each day to reap the benefits of a fasting lifestyle. Can fight aging, boost metabolism, protect against disease and let's face it - meal prep is a breeze! However, logistically it can be tough, you may not get enough nutrients in your one meal, and/or you may be prone to overeating when you do get to eat.
TRY THIS FOR A BI-ANNUAL RESET: Fasting Mimicking Diet - This once can only be done with a bit of assistance. Dr. Volter Luongo, who wrote “The Longevity Diet,“ developed a 5-day program in which his company Prolon provides the food you eat (very little) for those 5 days to invoke “fasting benefits” for your body —-without actually fasting. Its not as easy as it sounds and it has some mixed reviews as to effects on blood sugar, but I have found it to be a beneficial internal “spring cleaning 1-2x/year.
TRY THIS FOR SPECIFIC HEALTH BENEFITS. Water Fast - 24-72 hours of just water. Linked with lower risk of chronic disease and autophagy, but obviously comes with many risks. Only for the super advanced faster. This one is not for the faint of heart and probably should;d be done in conjunction with a functional medicine doc.
