Intermittent Fasting

If weight loss, improved digestion, or better insulin sensitivity is on your list of goals, extended or intermittent fasting might give you an extra jump-start. Fasting allows you to tap into a concept in biology called hormesis: an adaptive or favorable response to moderate stressor – i.e. a small amount of stress can strengthen or benefit your biology!
Intermittent fasting has increasingly become a popular term in mainstream health and fitness. It refers to an eating pattern that cycles between eating and intentional fasting. Intermittent fasting has been shown to help a variety of health conditions including:
  • digestive issues
  • insulin resistance
  • weight loss
  • cardiovascular disease
  • degenerative brain conditions

Short Fasting (Less Than 1 Day)

When a fasting window is less than one day it is called “Time Restricted Feeding”, meaning eating is restricted to a specified time period in the day. Examples of this include:

  • The 14/10 Method fasting 14 hours a day (ex: no snacking after dinner) and keeping the eating window to 10 hours per day.
  • The 16/8 Method fasting 16 hours a day (ex: skipping breakfast), and keeping the eating window to 8 hours per day.
  • The 20/4 Method fasting 20 hours of the day, and shortening the eating window to 4 hours per day.

Long Fasting (More Than 1 Day)

There are many types of schedules that fall under the category of Intermittent Fasting.  In its purity, IF restricts all foods and calories during the hours of fasting, however some programs do allow a small number of calories during the fasted window. This can make it easier to fit longer fasts into modern busy lifestyles. Some popular longer fasting programs are:
  • The 5:2 Diet (also called the Fast Diet): eat normally 5 days of the week and eat only 500-600 calories the other two days.
  • Eat Stop Eat: this is similar to the 5:2 diet, but restricts all calories on the 2 fasted days
  • Alternate Day Fasting involves restricting all food on a rotating daily schedule

Fasting DO’s & DON’Ts

DO
  1. Understand your goals with fasting
  2. Start small and increase slowly
  3. Drink a lot of water and add electrolytes: magnesium, potassium and sodium
  4. Get lots of rest, relax – take a bath, practice deep breathing
  5. Exercise gently or practice restorative yoga
  6. Aim to complete most of the fast while you sleep and break the fast at breakfast or lunch
  7. Plan and prepare the food you’ll eat after the fast before you start. This stops you from over-doing it when you’re ready to break the fast.
  8. Reintroduce food slowly after a fast
  9. Maximize your nutrition during your feeding window with lots of whole fruits, vegetables and organic proteins.
  10. Check with your doctor if you have a thyroid problem, are working on balancing hormones, experience low blood sugar, are recovering from burnout, or are receiving treatment for any sleep disorders

DON’T

  1. Feel like you can’t stop the fast if you need to
  2. Continue a fast if you find it’s promoting (more) social isolation
  3. Take part in any extended fasting if you are:
    • a child
    • a woman who is pregnant, is trying to get pregnant, or is breast feeding
    • are taking medications that must be taken with food
    • have Type 1 diabetes (Type 2 diabetes should consult a doctor)
    • have an eating disorder or history of eating disorders

“Do not change your life to fit your fasting schedule – change your fasting schedule to fit your life.”

– Dr. Jason Fung, The Complete Guide to Fasting

While fasting can help you harness the power of hormesis, remember that we don’t want you do over do it. Too much stress is not a good thing, including if it comes from inadequate diet. Be gentle with yourself, and reach out to us if you need some guidance!

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