The Art and Science of Intermittent Fasting.
A Journey of Discovery.
So what is intermittent fasting? How does it work? Where did it originate? and why the hell are fitness gurus and personal trainers so obsessed with it?
To understand all of that, it’s safe to say we need to understand the scientific and biological side of things first.
Intermittent fasting has been around for aeons. Remember cavemen? When we were all a bit fuzzier, and smellier? Well, they were the originals. Having to forage and scavenge for food instead of conveniently popping to the local supermarket for a super size bag of whatever they’re promoting that week, meant they had to intermittently fast. There was simply no way around it.
1. Decoding the World of Intermittent Fasting.
O.k, so! “Intermittent fasting isn’t bad for you.” That’s it! You can go back to doing whatever it was you were doing before you decided to waste your time reading this. No, in all seriousness, intermittent fasting is not bad for you, it certainly isn’t scary and throughout this I’ll provide enough information and data to prove it.
Common myths and misconceptions around Intermittent Fasting are things like “Your metabolism will slow down” “You won’t have enough energy to get you through the day” “you’re depriving your body of nutrients” “..But you’re supposed to eat 3 meals a day” blah de blah de blah.
It’s all nonsense.
Unfortunately this kind of hyperbole is strewn across the internet which turns us into a misinformed, uneducated, stumbling around and walking into walls society.
It’s understandable though, that we listen to this, I mean, why wouldn’t we? It’s not like the friend or relative who told you these things wants to mislead you. They want the best for you. Unless it’s FOX News …or the Daily bloody Mail.
Those cavemen I fondly referred to, spoiler alert, they didn’t die. Because if they had, you wouldn’t be alive today to read online about how they didn’t die.
One thing they may have dabbled with (I’m hypothesising here) is restricting calories. Much like a squirrel, who hordes food for the winter, they may have restricted how much gathered food they ate. Very much unlike your uncle at Christmas, who, surprise surprise, yes, that’s right, was the man in the Santa outfit earlier.
It’s recorded that William the Conqueror practised this approach back in 1087 because he gained too much weight on the ‘kings diet’. So, is it really much of a stretch to say this had been thought of or even put into practice long before public records were even a thing?
Calorie restriction, also referred to as “being in a caloric deficit” is, simply put, counting calories. Tracking how many calories you’re consuming throughout the day vs how many calories your body is burning. Intermittent fasting however is focused on the window of time you eat within.
The Science of Intermittent Fasting.
This is where things get a little nerdy. I’ll do my best to keep it in laymen’s terms so you don’t dose off, or decide to watch a dog jumping on a trampoline. Side note, in 1976 Dr George Cahill published in depth research on what I’m about to simplify, so please feel free to take a look at his research.
A vast amount of things happen within the body when it begins the transition into a fasted state. Your fast begins the moment your body begins to absorb your last meal, macro-nutrients begin to be broken down and either immediately converted into energy or stored for later, your growth hormone levels go up which is a contributing factor to higher amounts of energy and focus during a fast, and, insulin levels begin to drop as carbohydrates are depleted.
There are 3 macro-nutrients in every healthy meal. Carbohydrates, Protein and Fat. The body processes these differently during digestion and understanding the fundamentals of this is key to providing you with better imagery for what your body is doing while you’re fasting.
Carbohydrates are the first to be used as energy. There are some carbohydrates that are depleted quicker than others, but again, I’m keeping it simple. Once all the carbohydrates are used, then the body shifts it’s gaze towards fat cells. See where I’m going with this?
A commonly overlooked fact is the fat you have on your body is simply food that your body hasn’t eaten yet. Yet, being the key word.
Your body fat is first converted into ketones. Ever heard of the “keto diet”? Don’t worry we’ll get into that later. Once the body converts fat into ketones, it can then can start to use that as energy and thus begins the glorious transformation into your much desired, summer body.
The body prioritizes burning carbohydrates for energy, then turns to fats. This happens in this order because it’s easiest way to give you the energy you need to move, think, breathe, blink and also throw more yummy food in your big fat face.
Ghrelin, the hunger hormone, rises during meal time sending signals to the brain so you know to shove more food in your face, however, it falls once a meal is missed and will gradually dissipate the further into a fast you go. A main concern I’ve heard a lot is “won’t I be starving all the time??” The simple answer to that, is no.
Another hormonal change is your muscle growth levels increase. Norepinephrine, which is attributed to the fight or flight response, rises, which helps retain muscle mass, making you more alert, energised and focused.
How many calories you burn in a day initially rises too. At the beginning of any fast your body is betting on you finding food, so, it offers up more energy to help you do so which results in more body fat being burned. Pretty cool, right!?
We must discuss the hormone Insulin when talking about water fasting, moreover, weight loss. High levels of insulin have a negative affect on weight loss since insulin is an expert at telling fat cells to stay put so your body is able to survive any impending doom. Since we don’t have that problem anymore, because the world has become amazing at panic buying toilet paper at the hint of a disaster, we can reduce insulin levels with any fear of going hungry
Surprise surprise, Intermittent fasting is hopefully the obvious choice by now. Another trick to reduce insulin levels is to avoid certain foods. If you don’t know what they are, just think of all the things you’d typically eat and drink after a night out on the cobbles. If you want to really want to reduce Insulin levels you can add in everything during too.
Ketosis, is the name of this wonderful ability the body has to use fat cells as energy. Believe it or not, our brains can run largely on ketones which is not something even a bear’s brain can do when they hibernate. We essentially have a back-up generator built right into our bodies to use at our disposal. Proof that fasting is ingrained in our DNA.
I spoke about this in another article which you can find here: Water fasting: What people don’t talk about. and I’ll touch on it further down. It’s called Autophagy. It’s the body’s single most effective way of gathering up used and abused cells and recycling them into nice shiny new ones. Visually, it’s the equivalent of taking your grandma and smearing half a kilo of makeup on her so she’ll get into an under 18’s nightclub. Now, in fairness, Autophagy doesn’t happen over night, but you catch my drift.
It’s the closest naturally occurring thing human beings have to slowing down ageing. That got your attention didn’t it.
2. The Most Effective Intermittent Fasting Methods
Now then, there are various ways you can go about this. A lot of people, including myself, are rather partial to 16:8 which is where you don’t eat for 16 hours and then only eat within an 8 hour window.
Now, I can hear some of you gasping at the mere thought “16 hours! What?!” No need to fret though, I have a handy little trick for you and it’s super easy, you ready? (whispering) You sleep for 8 of them!
That’s right! You don’t eat when you sleep. So, include those sleepy time hours into your non eating window, and instead, you’ve only got to suck it up for 8 hours instead of 16. Those of you who can run off of 4 or 5 hours sleep, I don’t know what to tell you “maybe try an ambient or something?” I’m kidding. I find a litre or 2 of water first thing in the morning and a coffee (without sugar) sails me right on through to lunchtime. Easy peasy.
For those of you that like a challenge, you can alter, or restrict, your eating window. You can try an 18:6 schedule if you like, or even a 20:4. I’ve heard of a 2 hour window, but for me, personally, cramming a day’s worth of calories into a mere couple of hours is asking a lot from your digestive system, especially after telling it to go nighty night for almost an entire day.
Now I’ll be honest with you, because I’m good like that and I don’t like liars, I’ve never really been that great at seamlessly transitioning into something new. I have more of a ‘bull in china shop’ kind of approach. However, I have learnt a few things over the years that have helped carry me through till lunchtime. I should also probably say too; if you’re a massive fan of breakfast you don’t have to miss out on your eggs benny ritual every Sunday, you can always just opt to skip dinner instead. But personally, I prefer to start my day fasted, so breakfast can suck it.
You’ll benefit from your last meal having plenty of fiber, and or protein, as these are both great for making us feel full. Don’t over do it on the fibre though, 30 to 40 grams a day is enough to carry you through. You start approaching triple digits and things start to get very uncomfortable, trust me, I’ve been there.
If you enjoy going to the gym or exercising in general, you’ll have probably heard of protein powder. This is one of my absolute go-tos since it’s low in calories and high in protein (obviously). When you hear fibre, if you’re thinking “ugh, yucky boring salad” or “crappy bowl of bran flakes” never fear because a side of roasted veg has got you covered. If you want a suggestion, Roasted broccoli drizzled in extra virgin olive oil, sea salt, a healthy handful of garlic cloves and finished off with lemon juice once you take it out of the oven, is, heavenly.
Make sure your system is supported while intermittent fasting. A good electrolyte supplement can provide you with the essentials your body and mind need to function effectively, and as I mentioned before, water is your friend.
A good way to know if you’re actually hungry or just dreaming of food, is to drink a liter of water and then afterwards, clean your teeth. It completely alters the sensation in your mouth, curbing the hunger signals going to your brain and you’ll typically find, you weren’t that hungry after all.
Alternate-Day Fasting (ADF)
Think of Intermittent fasting as an umbrella term, and Alternate-Day Fasting, known as ADF, is one of the more intense approaches. Imagine Mondays are all about ultimate indulgence (hello taco Tuesday on a Monday!) and then come Tuesday, the tacos are all gone and you’re wishing you’d brought the ones you shouldn’t have eaten, home. It's the cha-cha of intermittent fasting.
So, I recommend you try some of the things previously highlighted first, and work up to it. It improves you chances of success and you won’t want to kill anyone in the process.
As you work your way up to this the benefits most certainly start to come into fruition. The human growth hormone excels within the first 24 hours and doesn’t start to decline until around about 60 hours in, yes, 60! That’s two and a half days!.
One of the challenges of being in a fasted state for this amount of time, naturally, is that relatively strong hunger signals are still making their way to the brain, and at times, can be tough to overcome.
Some practical strategies for successfully adhering to ADF are, well, simply put, getting some real world experience. You won’t learn how to do something unless you dip your toe in the water and try it yourself.
Things like, a full work day, stress, personal life, overcoming dinner time when your partner is cooking a culinary sensation (if you’re lucky enough to have one of those) or pastries that mysteriously appear in the break room every Friday. All of these can easily derail you from your intentions and as the saying goes if at first you don’t succeed, try try again.
Being aware of your pit falls can help you manage your day and avoid any unwanted or rage induced binges.
The 5:2 Diet
The 5:2 diet is another approach which can provide you with the health benefits you’re looking for. I mentioned earlier the difference between calorie restriction and fasting, and this is definitely on the calorie restriction side of the line.
If you are considering this I’d propose a consistent caloric deficit throughout the week would be more effective, after all, consistency builds habits, but, if this is better suited to your schedule then by all means give it a go.
It comprises of sticking to your regular eating habits for 5 days and then restricting your calories to around 500 to 600 calories for the other 2. If you’re not familiar with counting calories or how many calories are in your run of the mill meal:
Tuna Salad Sandwich
Oatmeal with Berries and Maple Syrup
Chicken Caesar Wrap
Large Protein Smoothie
Avocado Toast with Poached Egg
Large Grilled Chicken Salad
Veggie and Hummus Wrap
…these are all examples of around 600 calories. Easily done, right?
Flipping between fasting and non fasting days can seem like a constant battle but with a little know how it can be much more of a seamless transition. Daily electrolyte supplement to support your body’s essential functions, geting enough fiber and eating a fat and protein bias meal the day before will allow the transition to feel more natural. You can also try a lower calorie final meal to prime yourself for the following day.
Becoming a sensei master at this certainly doesn’t happen over night, trust me, I’ve tried. As I mentioned earlier, start slow and set goals that are actually achievable. Take the small wins because despite them being small they still feel good, which in turn will top up your confidence to set bigger goals later on. A simple rule I like to follow is, if you don’t want to eat it, don’t keep it in the house. The chances of your success are much greater.
Extended Fasting
24 hour+ fasting is something I delved into summer of 2020. The world was in crisis, everything was locked down, I had the time on my hands, so why not, right?
The reason I became so interested in this is the health benefits, predominately cognitive. I mentioned previously the growth hormone Norepinephrine, and how it aids in elevating energy and focus. Seriously, I was shocked, truly, shocked. My zest for life, for knowledge, the courage to try new things and the intense amount of optimism I had, at times, had me wishing I could fast forever.
The age old saying “If you’re going to do something, do it right” most certainly comes into play here. First things first, Electrolytes! These rock stars support your body’s ability to think, move, sleep, breathe and blink. So when I say they’re an integral part of any extended fast, it’s an understatement. Potassium, Magnesium and Sodium are the one’s I focus on and ensure all my daily intakes are being met religiously. Secondly, DO NOT SKIP OUT ON WATER! It’s probably extremely obvious by now but staying hydrated is absolutely crucial to your success while helping curb those annoying hunger signals.
Most doctors will think you’re nuts, but professional or expert guidance shouldn’t be snubbed when experimenting with extended fasts. Someone who has expertise in this field will be able to provide you with the proper direction and help you plan out your fasts so you’re properly prepared and have a goal in mind that can keep you headed towards the finish line.
3. Shedding Pounds and Shaping Destiny.
Transforming Your Physique
I’ll use an extended fast as a framework since I’m able to include more details. The amount of weight you lose while fasting naturally depends on how long you fast for.
Between hour 1 and 72 you’ll lose roughly 0.9kg a day, that’s roughly 2lbs to anyone who’s on the other side of the Atlantic. Now, bear in mind, the body burns through an estimated 0.3kg per day meaning 0.6 of that 0.9 is water weight, which is a natural occurrence from the kidneys releasing water that’s stored, hence why drinking plenty of water is a key component to keeping the body sufficiently hydrated.
Fat peels away like layers of an onion, so if you’re hoping a few days of intermittent fasting is going to reveal the six pack you neglected to work on over the winter, I hate to disappoint you, it’s not gonna happen. Another reason is because the body is phenomenal at protecting itself. It retains fat around our organs in order to protect them against any threat or attack. So, chipping away at it to keep peeling back those layers will pay off. The slow road is the fast road.
Once in Ketosis, fat becomes the primary source of energy. Muscle is initially maintained through the increase of growth hormone and the body will re-calibrate how many calories it burns based upon the amount of food available. If you’re constantly in a deficit the body will assume it has less energy sources (food) available and reduce the amount of calories it needs to survive.
Something I want to talk about real quick is a ridiculous notion that I hear a lot, and I want to put an end to right now. The Oxford definition of metabolism is “the amount of chemical processes happening within the body, to sustain life”. So, you can’t “jump start” your metabolism, or reboot it, or kickstart it, or any other analogy you can think of. It’s not a moped. Got it? Good.
Adaptive thermogenesis is this wonderful gadget the body has that’s able to conserve energy when you inadvertently, or consciously, decide to eat less. Thermo-effective feeding, simply put, is the amount of heat your body produces to burn calories. Higher protein diets require more heat, more heat means more calories burned, easy! I opt for protein shakes over steaks, but you can do it however you like.
Working out while intermittent fasting will prevent growth hormone levels from dipping drastically, thus helping retain lean muscle mass. With that being said don’t go at it like a mad man if you’re fasting for more than 24 hours. Over a period of time the body will reduce the amount of calories it burns (Adaptive Thermogenesis) which means you’ll have less energy to use on any given day. So, approach exercise with some amount of caution or you could find yourself looking up at faces staring down at you. Exercising while intermittent fasting is certainly not as precarious as being a matador but you should still put more than 5 seconds of thought put into it. I wouldn’t go trying to break any personal records before your first meal.
Metabolic Health and Insulin Sensitivity.
We're all familiar with health threats like type 2 diabetes, stroke, and heart disease. While it's easy to brush these off, the reality is that they are pressing concerns for many. The good news? Intermittent fasting can be a powerful ally. By regulating blood sugar levels, lowering blood pressure, reducing body fat and cholesterol, it directly addresses the underlying factors of metabolic syndrome. And let's be honest, metabolic syndrome is not something anyone wants on their health record.
O.K. We’ve covered the broader metabolic benefits, let's dive into the crucial role of insulin in our bodies.
We've touched on insulin before, but let's dive a bit deeper. Think of insulin as the bouncer at a swanky party, deciding which 'guests' (that's your nutrients) get the VIP treatment. Carbs, being the V.I.Ps, get priority. Why? They're quick to convert into energy and don't need much oxygen to do so. Proteins and fats, while still essential, don't cause as much of a stir, resulting in smaller insulin spikes. A fun fact: carbs can retain thrice their weight in water, so if you ever feel a bit marshmallow-esque, they might be your culprits.
Now, moving on to the 'lipid profile' — a fancy term for a set of blood tests that give doctors insights into your heart's well-being. The deeper you journey into the world of intermittent fasting, the clearer the link becomes between this practice and a heart-friendly lipid profile. It's a nudge from science suggesting that this fasting approach might just be your heart's new best friend.
Cognitive Function and Brain Health.
Intermittent fasting isn’t just about waistlines and muscle definition; it's also about what's happening upstairs. Now, before you think we're delving into sci-fi territory, let me remind you I’m simplify here.
Have you ever noticed how your mind seems sharper, clearer, almost laser-focused after you've skipped a meal? That’s not a coincidence. Intermittent fasting has a profound connection to brain function. It's like giving your brain a workout, allowing it to flex down the catwalk and grow stronger. Just as muscles benefit from a good exercise regimen, our brains thrive when we introduce them to certain dietary rhythms.
One of the marvels of intermittent fasting is its potential to boost not just our memory, but also our brain’s capacity to adapt and reorganize — a phenomenon known as neuroplasticity. Imagine the brain’s ability to reshape itself, just like clay, based on new experiences and learning. With fasting, you're handing your brain the tools it needs to mold and redefine its pathways, leading to better focus and adaptability.
Now, while we’re marveling at these benefits, it's worth noting the potential implications for neurodegenerative diseases. While research is still in its infancy, there's growing interest in how intermittent fasting might play a role in combating conditions like Alzheimer's and Parkinson's. It's like placing a protective shield around our brain, warding off potential threats that could harm its function in our later years.
In essence, embracing intermittent fasting might not just be a path to a healthier body but also a more resilient, sharper, and adaptable mind.
Cellular Repair and Longevity.
This right here, this is my jam, this is my bread and butter, this, IS, the piste de resistance. Your body has an innate mechanism akin to a mini fountain of youth, and it's called autophagy.
Borrowing its name from the Greek term for ‘self-eating’ autophagy is the natural cleaning crew of your cells. When you intermittent fast, you discard unnecessary and redundant proteins, essentially giving your cells a fresh start. This, in turn, bolsters them to function at their peak. And the mental clarity and cognitive prowess? That's just the cherry on top.
Ever noticed how vintage cars, if well-maintained, can outlive some of the newest models? Think of intermittent fasting as the ultimate maintenance for your body. By giving your body intervals of rest, you're essentially refining and enhancing its natural repair mechanisms. Over time, this can slow down the aging process, giving your skin that youthful glow and your joints a spring in their step.
Now, while humans are unique, looking at fellow mammals can offer a trove of insight. Several animal studies have shown promising results regarding intermittent fasting and extended lifespan. From rats to monkeys, periods of fasting have often led to not just a longer life but also a healthier one. These revelations offer exciting possibilities for us, hinting at the untapped potential that intermittent fasting might hold.
Beyond the animal kingdom, cutting-edge research is continually unveiling new elements of the relationship between fasting and longevity. Scientists are now probing deeper into molecular mechanisms, potential genetic triggers, and the role of diet composition during fasting intervals. As science advances, who knows? We might just be on the brink of decoding some of the most profound mysteries.
4. Embracing Intermittent Fasting as a Lifestyle.
I got sick and tired of not living a life aligned with my health and fitness goals. Late-night overeating and stress-induced Haribo binges. It was a clear sign I hadn’t set myself solid, achievable goals. Starting out with intermittent fasting, clear goals and understanding your 'why' are key. Get those right, and you'll weave fasting seamlessly into your day
Will Smith aptly said “Self discipline is the definition of self love”. Exercise that habitual muscle. If you don't stick to your intermittent fasting goals, it's like telling yourself you're not a priority. Would you treat your best friend this way? Of course not! Compounding lived experience demolishes self doubt.
Crafting Personal Goals.
Crafting the perfect goal is like nailing a recipe – miss one ingredient and the whole dish falls flat. Embrace the art of setting genuine, game-changing goals and you’ll reap the benefits of intermittent fasting as a lifestyle."
Crafting personal goals for intermittent fasting isn’t just about abandoning eating for the majority of the day. When setting your personal goals for intermittent fasting, consider the following:
Understanding Your 'Why': Is it for weight loss, better digestion, mental clarity, or something else entirely?
Setting Realistic Expectations: Can you start with a 16-hour fast, or is 12 hours more realistic for your lifestyle?
Being Kind to Yourself: Mistakes will happen. Learn to brush it off and readjust your focus.
Be steadfast in your approach. Vague or overly ambitious goals are a sure fire way to get distracted come Saturday afternoon when you get that text that it’s Alex’s Birthday and everyone’s going out. Clearly define what you want. Create a road map in your mind, write it to down or create a vision board so you can see in black and white how you’re going to get there. Give yourself check points too (I call them mini victories) it’ll be a whole lot easier to bring your mind back to focus when you’re faced with a social dilemma.
Don’t keep what you’re doing a secret. Share your goals with your friends and family. When people know what you're aiming for, it doubles the element of commitment. Consider joining an intermittent fasting group or community online. I found a lot of value in the 'Fast Forward' community. Yasemin, its creator, offers great insights and the platform features some truly inspirational blog posts.
Meal Planning and Nutrition.
A wise man once said “don’t be a idiot” he actually didn’t say that, he said something much cruder, but that man is one of my favourite comedians, and while he certainly isn’t wrong it's surprisingly relevant when talking about dietary choices.
If you’re doing all this work to improve your health, when it comes time to eat, don’t then inhale a tub of Ben and Jerry’s ice cream or demolish £30 worth of dominos because “oh, I’ve got a few extra calories to spare”.
In another life I wanted to be a professional cyclist. On non-training days I’d enjoyed fun rides with friends and we’d inevitably end up at the local Mexican restaurant. I’d watch as they would inhale half a dozen tacos and pint upon pint because they were operating on the belief they had “extra calories to spare”. What completely escaped them is the quality of those calories and how little they would benefit from them.
Remember those personal goals we talked about? Ensuring you're consuming the best nutrients during your eating window aligns perfectly with those intentions.
“Nutrient-dense foods” is a term you may or may not be familiar with. Nutrient means “a substance that provides nourishment essential for the maintenance of life and for growth”. So, if a food is dense in nutrients, it has a lot of things the body needs. Thus making you feel healthier, happier, more energetic, alert and eradicates the impending guilt that’s synonymous with unhealthy food.
I once read something that’s always stuck with me, if you want to know what’s healthy in a supermarket “stick to the edges and avoid the isles”. Now there are a couple of exceptions to this, like oats, but it’s a great rule of thumb.
I personally eat a plant based diet. “O.K. Maybe, I eat a Neapolitan pizza once a year” but who can blame me “They’re bloody delicious!” The other 364 days of the year I cook a variety of cuisines, all plant based. The reason I’m telling you this? To enforce that if you are of the same dietary persuasion as me you’re not excluded, in fact you’ll probably find transitioning in and out of a fasted state easier than you think.
Integrating Exercise with Intermittent Fasting.
“To fast or not to fast, that is the question?”
I guess it all depends on what suits your lifestyle or schedule best. If you prefer to workout in the morning and you’ve opted to skip breakfast, fasted it is. If you prefer to workout after you’ve ended a fast then you may have to juggle some things around and go to the gym instead of sit on the couch and watch Netflix.
Carbs are a great source of almost instant energy, the easier to digest the better. So, pre work out I usually seek out some Fruit, or a small granola bar. Oats are loaded with carbs where as, nuts, not so much. Admittedly, it depends how hungry you are before you exercise, just be mindful of how many calories you consume, you don’t want to be falling asleep while bench pressing.
Tailoring Exercise for Intermittent Fasting is essential. While the urge to burn tons of calories or outdo everyone at CrossFit can be strong, it's vital to remember that overexertion during fasting windows can strain your body. I highly recommend adjusting workouts to your fasting schedule: opt for slower cardio, lighter weights, and fewer reps. These modifications not only ensure safety but also enhance your intermittent fasting experience, letting you enjoy that post-workout high without pushing past your limits.
5. Risks, Considerations, and Customization
Sugar, and most recently Alcohol, have been in the spotlight for their health impacts. We've all felt that haze after one too many drinks, and it's a fair assumption that consistent overindulgence can overshadow a balanced diet.
A nourishing relationship with food is vital, whether you're fasting, training, or simply navigating a long workday. Some foods, with sugar leading the charge, can subtly nudge our cravings in the wrong direction. While sugar satisfies instantly with its calorie richness, it often misses the mark in offering our body essential nutrients. So, if you find yourself feeling unexpectedly hungry or slightly drained, consider revisiting your last meal. Perhaps it was rich in quick fixes but light on long-term sustenance.
Now, recognizing the benefits of healthier choices is the first positive step. Embracing a diet rich in essential nutrients reduces the risk of nutrient deficiencies, promoting better overall health and vitality. Similarly, moderating alcohol consumption can positively impact cognitive functions and liver health in the long run.
While we're on the topic of health, let's not forget the broader perspective. Life is fleeting. So, isn't it worth investing in our well-being? Embrace every opportunity to nurture your body and mind. Challenge yourself, push your boundaries, and discover the immense growth that comes from stepping out of your comfort zone.
Tailoring Intermittent Fasting to Your Lifestyle.
We all like a good holiday, don’t we? Sitting by the pool or exploring the city centre. The last thing you’re probably going to want to think about is “is it time to eat yet?” If that bakery you just passed looked incredible, don’t deprive yourself for the sake of discipline. This is where I employ you to exercise balance.
Lifestyle is inevitably a factor when it comes to intermittent fasting or any kind of diet, guide or program. It might take some experimentation and patience to figure out what truly suits you. It’s all well and good reading all of this and then not implementing it into your lifestyle. Everyone’s different and prefers to do things differently to others. It’s what makes us so unique.
If you’re someone that works at night I’m guessing you’ve got a particular way of living your life and although I’m using a 9 to 5 as a framework that doesn’t mean you have to adhere to that to start intermittent fasting. Just alter the time frame that suits your daily life, and you’ll be on your way.
Self Educating or seeking professional advice is never a bad thing, a wise man once said “knowledge is power” and there’s plenty of that online through social media or you can search your area for a registered dietician or nutritionist and get help on how to proceed with confidence.
Remember, intermittent fasting is a tool. With the right adjustments, it can fit seamlessly into your life. Stay informed, seek guidance when needed and most importantly, listen to your body.
Conclusion.
Intermittent fasting is not a mere trend; it's a transformative lifestyle that can empower you to take a proactive approach to your health. It can help you shed unwanted weight, improve your metabolic health, sharpen your mind, and potentially add years to your life. As I mentioned before, check out my post on extending fasting if you want to learn more about the process and my own personal journey. Water Fasting: What people don’t talk about.
To end this article with the original intention of helping you shape a brighter future for yourself, I'd like to conclude with a quote from Gandhi: “The best way to find yourself is to lose yourself in the service of others”. At its core, intermittent fasting is about honoring and nurturing your body. It's a commitment, a form of self-service, leading you towards self-realization and betterment. As you embark on this transformative journey, let these profound words be your compass, guiding you towards a healthier, more vibrant version of yourself.
