What about Intermittent Fasting?
A healthy and flexible metabolism is the key to losing stubborn weight, getting your energy back and clearing brain fog for good...
And now, decades of research has finally caught on…one of the best ways to a flexible metabolism is intermittent fasting (IF).
I began intermittent fasting for real, about 5 weeks ago. I’ve often dabbled with it but after diving into the research for the last year or so, I decided to do it properly to help with stubborn menopausal weight, brain fog and memory loss.
Well, within 3 days I felt a massive shift in all things: My bloating, my energy - specifically my consistently balanced blood sugar which results in sustained energy all day aka no crashes! And within 3 days I had already lost some fat. Now I’m 5 weeks in and love IF so much, I must share it’s virtues with you!
SO MANY BENEFITS OF INTERMITTENT FASTING
Aside from losing weight (which I finally have after 12 long months of trying other tactics), numerous studies show that IF can have other powerful benefits for your body and brain.
Here’s a short list of what you can expect:
Positive changes in the function of hormones, cells and genes
Loss of excess unwanted weight and visceral fat (unhealthy fat)
Enhanced energy with no crashes!
Naturally stabilized blood sugar - THIS IS HUGE GUYS! It’s the holy grail of weight loss
Reduction in insulin resistance, lowering your risk for type 2 diabetes
Reduction in oxidative stress and inflammation in the body
Improved cardiovascular health and function
Cellular repair and regeneration
Improved cancer prevention
Boosted cognitive abilities (especially focus!) - clearer thinking!
Could help prevent neurodegenerative diseases like Alzheimer’s
May extend your lifespan
HOW I PERSONALIZE INTERMITTENT FASTING TO WORK FOR ME
Please note, my Intermittent Fasting (IF) schedule I’ll share here is a more complex version of what needs to be done to get results. I’m maximizing my IF using proven “booster” strategies. It is NOT necessary to do my full protocol to get great results.
In a typical week, I fast 2-5 days, between 14-16 hours. I eat my final meal at or before 7pm (and at least three hours before bed) and then break my fast 14-16hrs later; at 9 or 11am depending on what I have going on.
This is one of the first amazing things about IF: It thrives on flexibility, making it super doable, no matter your schedule and rhythm. In fact it requires flexibility, meaning you don’t want to do it every day or always for the same length of time, generally.
Not eating past 7pm, allows my brain to get a deep cleaning via the glymphatic system. When we have an appropriate break between eating and sleep, our brain can devote more energy to cleaning up the proteins, plaques and waste it accumulated throughout the day.
In the morning, I get up around 7:30am and have a big glass of my cleansing, belly slimming, hydrating water, which includes 1/2 fresh lemon, at least, and I usually add a pinch of cayenne, turmeric and ginger powders (or fresh grated turmeric and ginger).
Around 8am, I make an IF boosting tonic of Apple Cider Vinegar, fresh lime juice, pink salt, cream of tartar (potassium) and monk fruit extract. Then I workout if it’s on my schedule for the day. So my workout is a fasted workout.
Following my workout, I usually have 1 cup of simple organic green tea. Important to note that caffeine does not change my blood sugar levels and the caffeine is a fat mobilizer! Then I often make a second tonic of water, cinnamon, salt and 1/2tsp liquid magnesium to lower and support my cortisol levels as I near the end of my fasting window.
WHY I WORKOUT IN THE MORNING
I always aim to work out in the morning to take advantage of my naturally elevated cortisol levels and my fasting state, so that I am in fat-burning mode.
I vary the timing of my exercise because timing affects fat loss and building muscle. In general, I try to workout earlier - around 8:30/9am so that I use up a lot of my muscle glycogen stores, I benefit from all the fat burning that continues after my workout, and my body becomes more metabolically flexible.
I then eat at 9 or 11:00 am (11am is my favorite - it feels so great and it’s not difficult - I rarely get hungry before then even with the workout), putting me at a 16 hour fast.
Your regimen and consistency are everything! And IF is so much easier and more effective than counting calories or living in deprivation by restricting all kinds of foods.
“BREAK-FAST” - WHAT I EAT IN THE A.M.
I break my fast with lean protein. THAT IS ALL. This keeps life so simple and it’s incredibly effective. Usually simple pea protein in water or smoked sockeye salmon, or Teff hot cereal. Then 60-90min later, I have a complete meal which includes a good balance of protein, healthy fats and carbs in the form of veggies, quinoa or wild rice (These complex carbs are especially important if I’ve done weight training that morning). I aim for about 30+ grams of protein because we need approximately 85-100 grams each day for our bodies to function at a high level - and this is especially important for women over 50yrs.
Some days, those busy days, I make a green smoothie protein shake with Purium’s VIP vanilla pea protein powder, frozen berries, spinach or romaine, 1/2 frozen banana, hemp milk (homemade!) and sometimes I throw in a stalk of celery and 1/2 avocado. So yum.
I don’t eat starchy carb-heavy breakfast foods, or anything that will spike my blood sugar, because an early blood sugar spike will usually cause more spikes later in the day and keep me in a craving state, erratic energy etc. I also take my morning supplements with this first meal.
YOU AND YOUR Intermittent Fasting BREAKFAST: You can simply break your fast with a savory, high protein, low starch/sugar breakfast. No need to add in the tonics I’ve mentioned unless you’d like to boost the process. And if you’d like guidance, please reach out! I offer full Nutrition Coaching packages.
WHAT I DRINK THROUGHOUT THE DAY (Including during my fasting window)
I drink a LOT! You already read about the 2-3 morning tonics plus green tea - all before 11am!
I drink a lot of water, plain, sparkling and infused with electrolytes. I also love green tea but stop at 2 cups before 12pm. My current favorite is Numi Matcha Toasted Rice. And I always have a Matcha latte made with my beloved homemade Hemp Milk.
My other current obsession is a caffeine-free power mushroom adaptogenic warm drink. This I enjoy morning, noon and/or night!
In short, maintaining this intermittent fasting routine most days of the week has been surprisingly easy and calming, I’m losing weight and I feel fantastic!
You’re probably wondering how to make intermittent fasting work for you.
4 STRATEGIES FOR FASTING MADE EASY
1) MAKE SURE YOUR PRE-FAST MEAL IS HIGH IN PROTEIN AND FAT AND LOW IN SUGAR AND STARCHY CARBS.
What you eat leading into a fast makes a big difference in your results. So be sure your last meal of the day is a modest sized meal (no giant meals before a fast), easy to digest, high in protein and healthy fats and low in sugar and starchy or refined carbs.
This helps prevent you from activating the craving centers in your brain and puts you in fasting mode most quickly.
If your last meal has an adequate amount of protein, you are going to feel full for longer, setting you up for a more doable 12+ hour fast.
It’s SO important to get sufficient protein (0.75 to 1gram of protein per pound of lean body mass).
2) BREAK YOUR FAST WITH LEAN PROTEIN. THAT’S IT!
When you’re fasting properly, your first meal of the day really is the most important one.
Ideally you will break your fast with just lean protein. But for variety, you can break your fast with a savory meal that is high in protein, healthy fats and fiber (veggies) but no starchy carbs! FATS + CARBS = NO! Do not have a starchy, sugar-heavy meal because your first meal of the day sets the pace for your metabolism and you will find yourself on a blood sugar roller coaster - the antithesis of intermittent fasting goals. An example of what NOT to break your fast with: Cereal or toast and jam with orange juice. Feel free to combine fats and starchy carbs later in your eating window but do not combine them upon breaking your fast.
3) REMOVE SNACKING, ESPECIALLY LATE-NIGHT SNACKING (2-3 meals/day is ideal)
Despite popular belief, snacking throughout the day is a problem. Eliminating snacks will support more stable blood sugar levels (aka better weight management) and help you keep cravings at bay. So eat enough at your meals! Fasting is not a time to restrict calories.
This point is so key because snacking is both a poor habit and often happens only because you’re already on the blood sugar rollercoaster. I suggest scaling back on snacking about a week before you begin IF.
For decades I promoted 4-6 smaller meals a day, as this was the standard barer in the fitness world and it’s what worked for me for years. But it turns out it’s not necessarily good or necessary for the average person. I am now a fan of three substantial, complete meals in conjunction with IF; and one small, complete snack (protein, fat, non-starchy carb) if you get hungry in between. Because giving our bodies a break between meals encourages all of the things we’re aiming for when doing IF. And some research suggests that simply eating less, increases lifespan.
Of note: Late-night snacking is THE WORST. There are so many negative effects on the body, such as sleep disruption, insulin resistance and waking up hungry. And it doesn’t allow the body to properly rest, restore, and clean up, and out waste.
4) CHOOSE YOUR FASTING WINDOW & FOOD TO FIT YOUR LIFESTYLE.
This is the magic of IF; it’s fully customizable and works with all dietary choices. (But if you want the best results, I recommend a heavily plant based (read “eat your veggies guys! Lot’s of them! All the time!), high protein, low starchy carb diet.
And fast when it works for you! If you prefer to skip breakfast, do that. If you prefer to skip dinner do that. Start with just 12 hours and do that as long as it feels good. That’s just 7pm-7am guys. Aren’t you sort of already doing that? The key is no late nigh eating. Then add 1-2hrs once a week or so, as you acclimate. But here’s the awesome news…it’s not hard guys! I believe most people will be shocked at how easy this is to implement and that in a way you’re already doing it but without the structure and strategies.
So, must you incorporate all 4 strategies or have a perfect morning regimen every day in order to have success with intermittent fasting?
No, you don’t. In fact, rigidity is anti-intermittent fasting.
The goal here is create as much ease and comfort as possible as you shift your eating window. And the magic of IF is its flexibility. This may frustrate people who prefer lots of structure and exactitude, but I want you to get empowered, to find your own rhythm, your own IF way. Should you eat tons of processed foods or sugar. Never. Should you overeat ever and particularly going into a fast, no. Should you eat nothing but animal protein and fat, please no. But I am not a dietician and I won’t dictate what foods to eat or when. But I do make strong suggestions based on my research, decades of nutrition coaching and personal experience.
BONUS: THE FASTING WINDOW MADE EASY
Aim to fast for a minimum of 12hrs.
Fast every other day or even less frequently. Even just 3 days/wk, you’ll be amazed.
Eat a pre-fast meal that is high in lean protein, fat and low in carbs.
Stay hydrated
Don’t under-eat. IF is not a time to cut calories during your eating window
THE BOTTOM LINE
IF is appropriate and amazing for almost everyone. Women have important and special needs to consider when fasting and there are a couple of situations wherein a woman should not fast i.e. during pregnancy and if she has an eating disorder. And experts suggest shorter fasting windows for nursing women, to avoid autophagy affecting the fetus. And if you have Thyroid issues, you need to be mindful and informed as you begin IF; but despite popular talking points circling the blogosphere, IF can actually help with Thyroid issues. You just need the right strategies. And again, IF is especially good if you are struggling with lagging energy, brain fog or memory loss, killer cravings or feeling hungry all the time. And, if like me, you’vd struggled to lose weight.
This is such an important and exciting topic, especially in regards to the future of women’s health and healing. Stay tuned for part 2…
A special note: If you are someone who says , “I can’t fast. I simply get too hungry or “hangry”; or like I used to feel, “my blood sugar drops too low…I’m hypoglycemic..” These are in fact vital indications that you have the precursors to mitochondrial disfunction - aka pre-diabetes. The inability to go without eating for 8-10hrs is a warning sign! Which means you will especially benefit from intermittent fasting. But you should ease into it. There are so many resources available for details on this. And I’m happy to help you get started.
If you decide to try Intermittent fasting, please let me know. I’d love to support you and to know how implementing these strategies works for you. And if there is someone in your life considering IF, pass this blog along to them! Here are my Nutrition Coaching packages and pricing.