Intermittent Fasting: Unlocking a Healthier You

Over the past few years, a new schedule of eating comes up on my feed every once while called intermittent fasting (IF). This trend has gained traction in the health and wellness community a miracle cure all. And while that is a stretch, intermittent fasting may support your fitness and nutrition goals.

As we are getting closer to the new year, I’m sure many of you are thinking about what you goals for 2024, whether its prepping for a competition (The Open), eating healthier or even losing some body fat. I know I’ve been thinking about my goals, what I’m going to eat and how I can get the most out of my day.

Before going further, note, I’m not a medical professional, so always consult your doctor before making changes to your diet or exercise routine. This is for entertainment purposes only! 😎

What is Intermittent Fasting?

Intermittent Fasting isn't as much about what you eat, but when you eat. It's a pattern of eating that alternates between periods of eating and not eating. Unlike a diet plan that dictates the types of food you eat, IF focuses on scheduling your meals to allow for regular periods of fasting. The idea is to harness your body's natural metabolic processes.

The Science Behind IF:

1. Hormonal Balance: Fasting impacts several key hormones. It increases human growth hormone (HGH) levels, crucial for muscle growth and fat loss. Insulin sensitivity improves, allowing cells to better utilize glucose in the bloodstream, leading to reduced insulin levels and making stored body fat more accessible for energy use.

2. Cellular Repair Processes: During fasting periods, cells initiate autophagy, a process where cells clean out damaged components. This process is linked to longevity and a reduced risk of several diseases.

3. Gene Expression: Studies have shown that intermittent fasting can influence the function of genes related to longevity and protection against disease.

4. Brain Health: IF boosts brain health by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuron survival and growth. It also may reduce oxidative stress, inflammation, and lower the risk of neurodegenerative disorders.

5. Weight Loss Beyond Calories: While reduced calorie intake plays a role, IF enhances hormone function to facilitate weight loss. Improved metabolic rate and increased noradrenaline levels due to fasting contribute to fat loss.

The Reasons People Choose IF:

• Simplified Lifestyle: Fewer meals to plan and prepare.

• Improved Mental Clarity: Many report heightened alertness and concentration during fasting periods.

• Flexible Approach: Adaptable to different lifestyles and dietary needs.

• Potential Longevity Benefits: Early research indicates potential for longer, healthier life spans.

Popular IF Methods:

1. 16/8 Method: Fast for 16 hours each day and eat during an 8-hour window. For example, skip breakfast and eat from noon to 8 PM.

2. Eat-Stop-Eat: Once or twice a week, don't eat anything from dinner one day until dinner the next day (a 24-hour fast).

3. 5:2 Diet: Eat normally for 5 days of the week, but limit yourself to 500-600 calories on the other 2 days.

How to Start:

1. Choose Your Method: Start with the one that fits your lifestyle and feels most manageable.

2. Listen to Your Body: Pay attention to how your body responds. Feeling a bit hungry is normal, but you shouldn’t feel weak or ill.

3. Stay Hydrated: Drink plenty of water. You can also have coffee and tea, but keep it unsweetened.

4. Break Your Fast Gently: Start with something light and easy to digest.

Pros of Intermittent Fasting:

• Weight Loss: By limiting your eating window, you may naturally consume fewer calories.

• Improved Metabolism: Some studies suggest IF can improve metabolic health.

• Enhanced Brain Health: IF is linked to improved brain function and a lower risk of neurodegenerative diseases.

• Convenience: Less meal prep and fewer meals to plan.

Cons of Intermittent Fasting:

• Hunger Pangs: Especially in the beginning, you might feel hungry or irritable.

• Social Challenges: Social events might clash with your fasting schedule.

• Not Suitable for Everyone: People with certain medical conditions or dietary needs might find IF challenging or unsafe.

Intermittent fasting can be a powerful tool in your wellness arsenal, especially when combined with a balanced diet and regular exercise in your home gym. Like any lifestyle change, it comes with its challenges and benefits. Start slow, listen to your body, and seek professional advice.

P.S. Let me know if you have done IF and what you liked or disliked about it. I’m thinking of trying it the new year!

Daily Mindset