Intermittent fasting: A SUSTAINABLE LIFESTYLE CHOICE
“Fasting is like sleeping-it’s our natural healing state.”
-Dr. Mindy Pelz
Psst! Have you heard? Everyone is talking about Intermittent Fasting! Intermittent fasting has garnered significant attention in recent years as a dietary approach that offers a myriad of health benefits. This structured eating pattern cycles between periods of eating and fasting, rather than focusing solely on what foods to consume. Its appeal stems from not only its simplicity(you know when to eat and when not to!), but also its potential to positively impact multiple aspects of your health. Scientific studies have shown that intermittent fasting not only aids in weight management, but also contributes to metabolic health, cellular repair, menopausal symptom relief and longevity. Sounds good so far? Let’s dive deeper!
One of the most obvious advantages of intermittent fasting lies in its effectiveness in weight control. By restricting the time window for eating, individuals tend to consume fewer calories overall, leading to weight loss. Can you eat whatever you want during the eating window? In theory, the answer is yes according to the experts. But as a Health Coach, my personal recommendation to optimize your results is to clean up your nutrition while simultaneously implementing fasting. Eating a diet that rids the body of unhealthy fats, processed foods, and sugars while consuming nutrient dense, whole foods will undoubtedly lead to better results in weight loss and overall health. Studies have shown that this approach can be as effective, if not more so, than traditional calorie restriction diets. Moreover, intermittent fasting helps regulate hormones involved in metabolism, such as insulin, leading to improved body composition and reduced risk of obesity-related diseases like type 2 diabetes. Furthermore, by restricting your body from glucose which you get when you eat food, your body is forced to use its fat stores for energy. As an avid proponent of IF, I can honestly report that despite speculation to the contrary, I have more energy, more focus, more clarity during my fasting window than I ever had prior to adapting an IF lifestyle! I absolutely love the way I feel while fasting!
Beyond weight management, intermittent fasting triggers a range of cellular and molecular processes that promote overall health. Autophagy, the body's natural process of cellular cleansing and repair, is upregulated during fasting periods. This process removes damaged cells and components, contributing to cellular health and potentially reducing the risk of various diseases, including cancer and Alzheimer's.
Impressively, Intermittent fasting has also shown promise in enhancing brain health and cognitive function. It increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and protection of neurons. This increase in BDNF levels has been associated with improved memory, learning, and overall brain function. Studies have also indicated a potential link between intermittent fasting and a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
For perimenopausal and menopausal woman, IF’s ability to regulate insulin levels and promote fat loss becomes especially valuable during this time. Some studies suggest that intermittent fasting may specifically target abdominal fat, which tends to increase during menopause and is associated with higher risks of cardiovascular issues and metabolic syndrome. Furthermore, intermittent fasting may assist in managing symptoms commonly experienced during menopause, such as hot flashes, mood swings, and sleep disturbances. Although research in this area is ongoing and more targeted studies are needed, some evidence suggests that the regulation of hormone levels and improved cellular health through fasting could potentially alleviate these symptoms. Furthermore, the impact of intermittent fasting on brain health and cognition could be particularly beneficial for managing the cognitive changes that can occur during menopause. For women in this stage of life, where the risk of certain chronic diseases such as osteoporosis and cardiovascular issues tends to increase, intermittent fasting's potential in improving metabolic markers, such as cholesterol levels and insulin sensitivity, may play a crucial role in reducing these risks.
Beyond physical health, intermittent fasting has demonstrated benefits impacting longevity at a fundamental level. Research conducted on animal models suggests that intermittent fasting can extend lifespan by activating certain genes and cellular processes related to longevity and disease prevention. While more human studies are needed to confirm these findings definitively, the preliminary evidence is promising.
Now that you have a good idea about all the many great health benefits that come from implementing fasting as a lifestyle approach for better health and wellness, you need to know exactly how you do it!
When you first try fasting you need to pick a duration of time for your fasting/eating windows. I like to initially recommend a minimum of 15 hours of fasting with a 9 hour window for eating. Although this may seem like a long time to go without food, when you consider that most of those hours are taken up by sleeping, it really isn’t that hard to get your head around. For example: you decide you want to try 15/9 so on the day you begin whenever you stop eating on that day-let’s say 8pm-that begins your fasting window. Since you are going to fast for 15 hours you will not want to have anything other than water or seltzer or black coffee until 11am the next morning. If you’re thinking: there is no way—I’m going to be starving—you may be very surprised to find that you are not! Obviously everyone comes into things at a very different place so if your diet needs some work (too many processed foods, sugar, alcohol) you may definitely find IF more challenging when you first start doing it. But it gets easier pretty quickly. There’s a science behind why: your body no longer relies on glucose from the food you give it for energy. Instead it taps into your fat stores for energy! Everyone is different as far as how long it takes the body to use fat to fuel but for most it’s a minimum of 8-10 hours. If you are fasting for 15-18 hours your body has that additional time it needs to really utilize fat for energy. And because this is what happens—you are not hungry! In fact, you will find you are more energized, more focused, more clear and less hungry than you are when you are not fasting! Amazing right?!
Despite its many benefits, intermittent fasting might not be suitable for everyone, particularly individuals with specific health conditions or certain circumstances. Those who fall into these categories should approach intermittent fasting cautiously or avoid it altogether:
1. People with Eating Disorders: Individuals with a history of eating disorders might find intermittent fasting triggering or exacerbating their disordered eating patterns.
2. Pregnant or Breastfeeding Women: During pregnancy and lactation, a consistent intake of nutrients is crucial for both the mother and the child. Intermittent fasting might not provide the necessary nutrients during these periods.
3. Individuals with Diabetes: People with diabetes, especially type 1, might face challenges in managing blood sugar levels during fasting periods. It's essential for them to consult healthcare providers before attempting intermittent fasting.
4. Those with Low Blood Pressure: Fasting can lower blood pressure further, potentially causing dizziness or fainting, particularly in individuals who already have low blood pressure.
5. People on Certain Medications: Some medications require food intake for proper absorption or to mitigate side effects. Intermittent fasting might interfere with these medications' efficacy or cause adverse effects.
6. Individuals with a History of Adrenal or Thyroid Issues: Fasting can affect hormone levels, which might be problematic for those with certain pre-existing adrenal or thyroid conditions.
7. Children and Adolescents: The growing bodies of children and teenagers require consistent nutrition. Intermittent fasting could potentially interfere with their growth and development.
Intermittent fasting’s ability to influence metabolic health, facilitate cellular repair, enhance brain function, and potentially extend lifespan makes it a compelling dietary strategy. However, as with any lifestyle change, it's essential to consult with healthcare professionals before embarking on intermittent fasting, especially for individuals with underlying health conditions or specific dietary needs.
Bottom line is IF offers a flexible lifestyle approach that is sustainable and doable. You make the fasting/eating windows work for you and how you live. Give it a try and let us know what you think!