Boost Your Health with Intermittent Fasting!
Have you hit a plateau with your health goals? Do you feel OK, but know there is even greater health for you to experience?
Maybe you’re doing everything right…eating well and exercising, avoiding poor food choices. But you still don’t have as much energy or focus as you’d like.
I have one easy trick you can incorporate into your weekly regimen that can have a huge impact on how you feel…physically and emotionally.
That trick is intermittent fasting (IF). What is IF? I’m glad you asked!
IF is occasionally fasting from eating food. Don’t worry! It’s not as scary or difficult as it sounds!
IF has many health benefits, including:
- Improved mental clarity and focus
- Body fat and weight loss
- Lowered blood sugar and sugar cravings
- Increased insulin sensitivity
- Greater energy
- More fat-burning
- Lowered cholesterol
- Alzheimer’s prevention
- Increased life span
- Reversal of aging
- Decreased inflammation (which means less inflammatory diseases like asthma, rheumatoid arthritis, ulcers, etc)
- Reduced cancer
- Increased human growth hormone production (increased libido, healthy tissues, immunity and energy!)
- Improved healthy gut bacteria
- Increased leptin sensitivity (you recognize when you’re full faster)
- Normalized ghrelin hormone (reduced cravings when you aren’t even hungry)
If you want to give IF a try, I recommend you just let it be a natural process. The easiest way to incorporate IF into your routine is to stretch out the amount of time between when you have your last meal in the evening and when you have your first meal of the day the following morning.
Those who practice IF tend to go between 12-16 hours between these meals. So, if you have a morning when you just aren’t hungry, don’t force yourself to eat. Just wait until you’re ready to eat.
I personally practice IF between 4-6 days per week. I find that the days I fast for 14-16 hours, I am just more focused and get a lot more done in the morning.
If you want to do IF but don’t think you can go for that long without eating, try a fatty coffee in the morning to stretch out the time until you eat your first meal. Because fat doesn’t have a significant effect on insulin production, you can eat fat and your body will think it’s still fasting (and you’ll keep getting all of those great results listed above!).
Here is a simple recipe for a fatty coffee:
1 TBSP grass-fed butter (like this)
1 TBSP MCT oil (like this)
1.5 cups brewed coffee (regular or decaf)
Stevia to taste
Put all ingredients in a blender and blend until thick and frothy on top. Sip throughout the morning to give yourself brain fuel and extend your food fast.
There are recipes for fatty coffees online if you want to get creative with some of the options out there.
Who should NOT practice intermittent fasting? Women in these situations:
- Women who are underweight or severely malnourished
- Girls under the age of 18
- Women who are pregnant
- Women who are breastfeeding
- Those dealing with specific diseases/conditions. Fasting can actually do great things like lower blood pressure and cholesterol, but it’s wise to first check with your health care professional before fasting
- Those dealing with adrenal dysfunction
I’d love to hear from you after you try IF. Simply comment below!
If you want additional information or support in this process, feel free to reach out to me here.
Here's to Loving the Skin You're In,
Fung, Jason. (2016). The complete guide to fasting. Victory Belt Publishing Inc.
Vanderschelden, Michael. (2016). The scientific approach to intermittent fasting.