TGG010: Everything you need to know about intermittent fasting
FOCUS OF THE WEEK: Intermittent Fasting
Tha Warmup
When you think about "healthy eating," what comes to mind? Many of us jump to our super fit coworker who swears by Paleo, or our ultra skinny yoga instructor who hasn't eaten meat since the Civil War.
The debate over what defines healthy eating has gone on for ages. At any given time, there are more fad diets than there are Democratic presidential candidates, each promising optimal health.
But experts now find that what's critical for good health is not only what we eat, but when we eat it.
While the average American eats over a 15-hour window (or longer) each day, a growing body of research suggests a smaller eating window can give the body the reset it needs.
Tha Routine
What if I told you that you can achieve fat loss, improve cellular function, reduce risk of insulin resistance, reduce inflammation, trigger cell repair processes, increase endorphin levels, and regain your sense of control, all for free and in a customizable manner? Meet intermittent fasting (IF). The fasting world seems scary, but stick with me and you'll see just how exciting it can be.
What is Intermittent Fasting?
According to Primal Kitchen founder Mark Sisson, intermittent fasting means skipping one or more meals in a row in order to tap into your fat stores and use your own body fat as fuel. Sisson explains, "When you fast, your insulin levels drop, which makes it easier for your body to access your stored fat." Simultaneously, you're increasing the amount of growth hormone (GH) in your body, further decreasing body fat. All these great processes can be triggered by skipping breakfast or limiting your eating window to 8 hours or less per day.
What's the Point?
By now, most of you know how much I love studying the habits and lifestyles of our ancestors for insights into our most serious health concerns and lessons that can be applied to day-to-day life. From an evolutionary perspective, fasting checks out. Fasting is likely how Paleolithic man ate, gorging after making a kill then hanging around until he grew hungry again. Fast forward to present day: Americans eat three meals a day, often snacking in between. This transition from occasional eating to constant grazing overtaxes our pancreas and our digestive system.
It's not my fault Janet in Marketing loves offering me her famous cookie dough cheesecake!
Take a Walk on the Fasted Side
When your body isn't eating, it has a chance to reset. Longevity researcher Valter Longo uses a train analogy to explain: "Old trains used wood for fuel. Let’s say a train was running out of fuel. The engineer could take wood pieces from the train—starting with damaged parts—and use them as fuel...When the train got to the next station, maybe 20 percent of the train would be gone and could be rebuilt to be brand new." Similarly, the body uses its own components for fuel, getting rid of the damaged stuff first. When you resume eating, the body rebuilds what was lost or broken down. Fasting helps the body make repairs, build up mitochondria, decrease gut inflammation, sleep better, lose weight, reduce risk for certain diseases, and even potentially live longer.
Won't I Get Hangry?
Nope. Fasting increases your metabolic flexibility, meaning your body becomes great at taking existing fat stores and using them as fuel. This means your energy stays high, your mood stays positive, and your muscle mass stays intact.
For How Long Do I Fast?
Many people who successfully practice intermittent fasting skip breakfast, do some kind of weight training, possibly skip lunch, and eat dinner or eat during a condensed window of time. A window of 12 p.m. to 7 p.m. is one example of when to eat, 8 a.m. to 3 p.m. is another. The beauty of fasting is its flexibility; experiment with what eating schedule works best for you. But remember: when you do eat, you need to be eating good foods. Buy raw ingredients and cook them yourself, avoid ingredients you can't pronounce, and throw out anything your great grandmother wouldn't recognize as food.
Remember to Use Protection!
While intermittent fasting is safe for most, it's important to first chat with your physician if you are diabetic, pregnant or trying to get preggo, or diagnosed with a chronic disease.
Your Turn
Start slowly; there's no need to rush into things. Begin with fasting for about 12 hours (i.e., 8 p.m. until 8 a.m.), then gradually increase that window by an hour each day. Stay well hydrated, and remember that it's okay to drink black coffee or tea during during fasted periods. Personally, I wake up, have a cup of coffee, and strength train (all while fasted). I eat my first meal around 1 p.m. and dinner around 7 p.m. Fasting has had a strong impact on my mental clarity, enhancing my ability to focus. There's also a sense of freedom and control that comes with intermittent fasting. Worrying about just one less meal each day can take a real load off, not to mention the money you're saving on groceries each week.
One Last Thing
Enes Kanter, the 6'11'' center for the Portland Trail Blazers, has fasted during the month of Ramadan every year since he was 8. This season, Kanter fasted through seven playoff games. Kanter has a more profound take on fasting: "I want to be an example for children everywhere, showing them that you can thrive when challenged — fasting for Ramadan, for instance, but also going all out in the NBA playoffs...Resilience is born out of the challenges we choose to meet. We all have limitations but also great potential."