Intermittent Fasting | Tips, Health Benefits & Preparation
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Welcome to my very first blog post! Today I’d like to touch on the topic of fasting and the myriad health benefits this simple and free practice provides.
Fasting has been around a long time with early records in Greece where Pythagorus touted its virtues. Most religions to date have some fasting practice. Judaism has several annual fast days including Yom Kippur, the Day of Atonements; in Islam, Muslims fast during the holy month of Ramadan, while Roman Catholics and Eastern orthodoxy observe a 40 day fast during Lent, the period when Christ fasted 40 days in the desert [1].
So why has fasting, a popular practice for thousands of years, not become common practice for everyone today? Firstly, it’s important to state that there is a difference between fasting and starving oneself. Fasting is a disciplined and active choice that takes place over a certain period of time. It is done with the intention of achieving overall well-being, greater self-control, and deepening the connection you have with your body. On the other hand, starving oneself is a neurotic quick fix to lose weight or go down a pants size- no bueno.
As for the health benefits fasting provides, the list seems almost too long to include so I’ll keep it short with some that I think you all may find more relevant:
Autophagy: the process by which the body self-cleans, consuming old/ dead cells and using them as fuel to produce fresh cells. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” (M.D. Colin Champ, oncologist) [2].
Some studies indicate that intermittent fasting was shown to improve cognitive function, brain structure, and neuroplasticity, which may help the brain to learn more easily [2].
Fasting increases insulin sensitivity which means that your body will be more efficient at taking up the nutrients you give it, able to digest glucose faster in the liver and expel it from the body more efficiently. Low insulin sensitivity has been linked to higher cholesterol levels and high blood pressure.
Now, aside from the formal health benefits, I have found in my own fasting practice many other benefits that cannot be quantified. Abstaining from eating for certain periods of time has given me more control over my body, helping to recognize that hunger is just discomfort. Many things that are uncomfortable in life also do us good- exercise, cold showers, eating vegetables, and even forgoing food for a few meals. I believe that a big part of getting stronger and more self-confident is confronting these uncomfortable events regularly and in small doses to prove to ourselves that we can overcome them.
As for my tips during the fast and preparation, these are just a few I have dabbled with over the past year and have found to make the fasting process a bit easier:
1. Start small. I would not recommend starting your fasting journey with a full 24-hour fast. Instead, you could start by doing intermittent fasting of 12 hours eating, 12 hours off. This could be eating from 8a.m. to 8p.m. and fasting overnight from 8p.m. to 8a.m. the next morning. You can continue this up to a 16 hour fasting window, 8 hour eating window. Once this becomes more comfortable, you may wish to attempt a full day fast.
2. Take fish oil tablets the night before. This goes for a shorter term fast (12 hours) as well a 48 hour fast. The fat in the fish oil will have a prolonged effect of satisfying our brains, our cells, and our mitochondrial function during our fast, but without the overall volume of food distending our stomach [3].
3. Drink water with a pinch of pink salt throughout the day. Pink salt contains many nutrients vital to the body. Unfortunately, as we fast, our body’s mineral sources are depleted, so adding this into your water will help keep those stores high.
4. Break your fast with a very light meal. I’ve mentioned many times on my Instagram (@alexandratempletonfit) bone broth and its health benefits, but this simple soup is ideal for the first meal after a fast. I like to make my own at home about once a week (recipe coming soon in e-ccokbook!) and add pink salt, turmeric, black pepper, and raw ginger while heating it up. This concoction is nice and gentle meaning that it won’t overwhelm your sensitive post-fast tummy :)
5. Pick a day to fast after a day of heavy eating. This one makes logical sense, but after a day of celebrating (i.e. a birthday, Christmas, Easter, Summer BBQ, etc.) your body will have more than enough energy to run on for the day without you having to eat.
6. Make sure to get a good nights sleep before. Being tired makes fasting much more difficult and uncomfortable than it needs to be, so why not be kind to your body and rest up beforehand.
7. Don't go overboard. Although fasting is a great way to cleanse the body it also puts it under stress. I wouldn't recommend full day fasts (or 48-72 hour) more than a few times a year. Some people choose to fast one day a month, but it is entirely up to your individual needs and capabilities. Remember, fasting is just another tool in your toolbox to achieve optimum health but it should not take the place of proper nutrition, exercise, and rest.
Hope you all enjoyed my first intro to fasting, and my first blog post :) I’m sure I’ll be writing more on this topic in the future, but in the meantime, if you have any blog post topic requests, please shoot me an email or DM me on Instagram :)
Thanks for reading!
xoxo,
Alexandra
Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Sources:
1. Hicks, Cherrill. “Why Fasting Is Now Back in Fashion.” The Telegraph, Telegraph Media Group, 13 Apr. 2015, www.telegraph.co.uk/lifestyle/11524808/The-history-of-fasting.html
2. English, Nick. “The Science-Backed Way to Cleanse Your Body.” Greatist, Greatist, 4 July 2016, greatist.com/live/autophagy-fasting-exercise
3. DeLauer, Thomas, director. How to Start a Fast: What to Eat Right Before Fasting- Thomas DeLauer. YouTube, YouTube, 3 June 2018, www.youtube.com/watch?v=AALEO1YkiG0
Originally published under my blog on August 21, 2018