The Power of Intermittent Fasting

In the ever-evolving landscape of health and wellness, intermittent fasting has emerged as a powerful and versatile tool. In this blog, I will explore the ways of intermittent fasting, shedding light on its benefits, variations, and how to incorporate it into your lifestyle for a holistic approach to well-being.

Understanding Intermittent Fasting:

Intermittent fasting is a pattern of eating that alternates between periods of fasting and eating. Instead of focusing on specific food restrictions, intermittent fasting is more about when you eat. The most common methods include the 16/8 method (16 hours of fasting, 8 hours of eating) and the 5:2 method (eating normally for 5 days and significantly reducing calorie intake for 2 non-consecutive days).

Metabolic Benefits:

One of the primary reasons people turn to intermittent fasting is its positive impact on metabolism. Fasting periods allow the body to burn stored fat for energy, promoting weight loss and fat loss. Additionally, intermittent fasting has been linked to improved insulin sensitivity, reduced inflammation, and better blood sugar control.

Enhanced Cellular Repair:

During fasting, the body activates a process called autophagy, where cells remove damaged components. This cellular "clean-up" process is associated with longevity and a lower risk of various diseases. Intermittent fasting provides the body with the time and space it needs to carry out these essential repair mechanisms.

Cognitive Benefits:

Beyond the physical advantages, intermittent fasting has shown promise in supporting cognitive function. Fasting periods may stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain health, enhances cognitive function, and protects against neurodegenerative diseases.

Incorporating Intermittent Fasting into Your Lifestyle:

While intermittent fasting offers numerous benefits, it's essential to approach it with a balanced and mindful mindset. Start by choosing a fasting method that aligns with your daily routine and preferences. Experiment with different eating windows and fasting durations to find what works best for you.

Hydration and Nutrition During Fasting:

Staying hydrated is crucial during fasting periods, so drink plenty of water, herbal teas, and black coffee. When it comes to breaking your fast, prioritize nutrient-dense foods, including a mix of proteins, healthy fats, and carbohydrates. Opt for whole foods and avoid excessive consumption of processed or sugary items.

Listen to Your Body:

Intermittent fasting is not a one-size-fits-all approach. Pay attention to your body's signals and adjust your fasting schedule accordingly. If you experience any adverse effects or discomfort, consult with a healthcare professional before continuing.

Intermittent fasting is more than a trend; it's a lifestyle approach that can positively impact both physical and mental well-being. As with any health-related practice, it's essential to approach intermittent fasting with a sense of balance and awareness. By incorporating this pattern of eating into your routine mindfully, you can unlock the potential for improved metabolism, cellular repair, and cognitive function, paving the way for a healthier and more vibrant life.

4 Ways That Fasting For 16 Hours Has Improved My Fitness

While there are plenty of approaches to nutrition that will result in weight loss, there aren’t many that can improve your physical performance, cognitive function and workout recovery all at the same time. I have tried many different types of diets and lifestyle changes in an attempt to feel and perform at my best, but nothing has worked better than sticking to an eight-hour eating window—aka intermittent fasting.

Believe it or not, we have the ability to change the chemistry of our cells to create the cleanest energy, rapid repair, and better physical and mental outcomes. The best possible way to do this is, I’ve found, is fasting for 16 hours. It allows the body and mind to go into rapid cellular cleanup mode, and shifts the body from burning glucose (sugar) for fuel to burning ketones (fat), resulting in long-lasting energy. This process dramatically changes our performance during our workouts as well as our physique. Here are some of the benefits I’ve reaped by intermittent fasting (that you can experience too!).

I have more energy than ever

In order for us to reach our potential during our workouts and workdays, we need to calibrate energy from the cleanest source possible. For the body and mind this is ATP (an energy molecule), since it’s converted much more efficiently in the body than glucose (sugar). In order to use ATP instead of glucose, we have to give our mitochondria a break from constantly being taxed by digestion and stress.

Intermittent fasting has totally changed my energy levels, from the second I wake up until the moment I go to sleep. Like I said, fasting for 16 hours gives my cells a break— which means I have more energy during my workouts without that fatigue-like crash afterward (or even at the end of my day). If you feel like you’re not able to give it your all during a workout or you really feel that afternoon slump, fasting is likely a good option for you.

I recover faster from my workouts

Inflammation can be a positive byproduct of exercise, allowing for muscular adaptations to take place. But if it becomes chronic, typically from stress, sugar, and environmental toxins, inflammation can create issues. This type of inflammation hinders our performance during a workout, as well as the results.

Intermittent fasting efficiently clears waste and toxins from the cells, allowing for a dramatic reduction in inflammation. This means you’ll spend less time feeling sore and fatigued and more time feeling energized and ready for more. And who doesn’t want that, right?

It’s enhanced my physique- and given me lasting results

As I mentioned, intermittent fasting can speed weight loss by burning the body’s fat stores for fuel—a process called ketosis. During the 16-hour fast, the body burns through the glycogen in the liver, which elevates our metabolic rate. According to a study from the American Journal of Clinical Nutrition, subjects who ate the same number of calories as they would in a normal day—but in a smaller window of time—had a “significant modification of body composition, including reductions in fat mass.” Pretty crazy, right? 

Also, intermittent fasting boosts irisin—a molecule that makes our white fat cells behave like brown fat cells. This is important because brown fat cells protect the organs while white fat cells accumulate around the stomach, thighs and hips. The more we can activate brown fat cells the better—and the longer our physique and health benefits will last.

My sleep improved immensely

Lastly, intermittent fasting helps to balance cortisol (a stress hormone). Cortisol is supposed to rise and fall throughout the day, eventually coming down at night. Due to our action-packed lifestyles, cortisol tends to stay high all the way through the evening. This has negative consequences on our hormone balance and sleep patterns. (Insomnia, anyone?)

When cortisol is high, it tends to pull from the thyroid and our estrogen and testosterone stores, which can cause our metabolism to slow down. Additionally, high cortisol interrupts the body’s natural production of melatonin. This means we’ll have issues falling asleep, and we won’t get any of the deep sleep necessary to repair our bodies after a long workout (or even a particularly tough day). Fasting for 16 hours balances my cortisol, and now I never have these issues!

Ready to start crushing your fitness goals and have more energy? Check out mbg’s guide to intermittent fasting or if you’re a morning workout person, read more about how to make IF work for you.