There are many reasons to consider the practice of fasting as a way to improve health.
What is IF [Intermmitent Fasting]?
Intermitent fasting is an eating pattern where you cycle between eating and not eating, which humans have been doing for thousands of years.
When we restrict our eating to certain periods like; alternate-day fasting, periodic fasting such as 5 no-fast days/2 fasting days, a 12-hour window of eating and then fasting 12 hours, or reducing the eating window to 10, 8 or 6 hours and fasting during the remaing hours every day.
For most of us, this pattern of eating/not eating contrasts with our normal way of eating.
Most of us eat throughout our waking hours- which are many, and go to bed with a too-full stomach.
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Why Is Eating around the Clock a Problem?
Our digestive system has to work on overdrive when food is always coming in. This causes a spike in our blood sugar, disrupts proper digestion and causes a general sense of lethargy.
We loose the ability to gauge true hunger and satiety.
Our weight climbs even with food restrictions.
We experience other metabolic issues like insulin resistance, high triglycerides and a higher risk for obesity and diabetes.
But, intermittent fasting as a lifestyle is a bit different.
Here are some ways to IF:
Extend the not-eating window by moving breakfast later in the morning.
Eat your first meal at noon.
Finish your last meal earlier in the evening.
"Your body has two fuel sources: food and stored food. You're switching them when you fast." -Dr. Jason Fung
6 Reasons You Should Consider Intermittent Fasting.
1.Metabolic Flexibility.
A flexible metabolism is essential to maintain energy in times of either excess or restriction. When you fast, your body enters a state of ketosis in which it begins to burn fat for energy instead of carbs. Ketosis is associated with improved metabolic flexibility, weight loss, mental clarity, and increased energy.
2. Gut Health.
Intermittent fasting gives your digestive system a break from digesting and processing food. This allows our gut lining to repair itself.
3. Cellular Repair.
Autophagy is the process of cellular repair. The body clears out damaged cells to make room for new healthy cells and intermittent fasting has been shown to increase autophagy and improve cellular function.
4. Immunity.
Fasting decreases the pro-inflammatory cells and rebalances the immune system, helping our body fend off chronic inflammation.
5. Fat Loss.
Fasting has been linked to a drastic increase in human growth hormone know as HGH. HGH is a metabolic protein that promotes healthy body composition, mainly by increasing muscle gain and aiding fat loss.
6. Blood Sugar.
Fasting improves insulin sensitivity, hemoglobin A1c and a reduction in blood sugar levels which lowers the risk and is protective against type 2 diabetes. This can lead to a smaller waist to hip ratio and weight loss.
Try This.
Begin with a 12/12 schedule.
Eat 2-3 meals each day and eliminate snacking during the 12- hour eat window, then stop eating for 12 hours. Try this schedule for a week to allow your body to adjust. You can extend your fasting window to 10/14 for a week. Ultimately, extending your fast window to an 8/16 may allow for more cellular healing, lower insulin levels, stable blood sugar, and less fatigue.
Stay hydrated.
Drink plenty of water, unsweetened tea, black coffee and plain sparkling water. Adding a pinch of sea salt or an electrolyte suplement like LMNT will ensure your body receives enough sodium potassium, and magnesium, important electrolytes to help you function optimally.
Keep busy to avoid thinking about eating.
Sitting around watching the clock will make this new journey more difficult. Find non-food activities to help you become successful. Remember, hunger doesn't last very long. Drink a glass of water and wait it out.
Prioritize rest.
When you are well-rested, you will be more energized to explore new activities other than eating.
Eat good food.
Choose whole, real, nutrient-rich foods to eat when you break your fast. Eating foods that are high in fiber, vitamins, and other nutrients helps keep sugar levels steady and prevent nutrient deficiencies. A balanced diet will support the many health improvements that fasting accomplishes.
Blood Sugar Boot Camp.
Why don't you do something different and sign up for this 6-week online class? In just 6 one-hour sessions you'll learn;
Why blood sugar and insulin needs to be monitored and when levels are rising the importance of reversing this dangerous trend.
How to use a glucometer and why testing is so important.
The reasons why what we eat is only half the picture, and how intermittent fasting is the secret sauce to life-long health.
How to incorporate a healing protocol and when to transition.
How foods affect us and how to create a nourishing plate.
Plus recipes, meal templates, helpful supplements, product recommendation and group support.
Introductory Price $199. [purchase of a glucometer is required for the class.]
January is a great month to make your health a priority.
You'll be so glad you did - I promise!
Thanks. for reading,
Jan