Intermittent Fasting
Intermittent fasting (IF) provides anti-aging benefits by allowing your cells to essentially do a clean up on their old parts through a process called cellular autophagy. IF also allows time for your insulin level to lower as opposed to being elevated much of the time which can lead to insulin resistance. I’m noticing some other benefits that I had forgotten about as I integrate IF once again into my life.
I’m only aiming for a 14 hour fast per day. If there are days where I “beat” that, then maybe that’s great. I am choosing a lower stress goal for myself. It is encouraged to do 16 -18 hour fasts, but benefits have been shown in as little as 12 hours. I think that 14 hours better suits the fact that I want to do this daily. Sometimes, it’s easier to stick with certain habits that are done daily rather than a few days per week in my opinion. I wouldn’t encourage someone whose body is well adapted to a 16 - 18 hour fasting period to reduce their fasting window.
I’m finding that I’m enjoying the discipline of fasting. With so much going on, it brings a sense of control and satisfaction to do something daily to support my health and to exercise my discipline “muscle”. It’s also bringing more awareness to how late I’m eating. If I stop eating at 9:30 PM, I know that I need to wait until 11:30 AM am to eat again. That can be challenging so I’d rather stop eating at 7:30 PM and be able to eat again at 9:30 AM, for example. It is better for sleep quality to not eat close to bed time so that is an added benefit, if your schedule allows.
If I had to give advice to anyone considering IF, I’d say to not have an all or nothing mentality. If 16 hours is just too difficult for our body/schedule then do 14 or, at the very very least, 12. I’d also say to make sure to get at least one high protein meal within your eating window. This will make the fasting window easier. Obviously, if you eat too little, fasting is going to be more challenging. One more thing that I’d advise is not to focus on calorie restriction for weight loss right as you’re beginning to incorporate IF into your life. Focus on getting quality nutrition (high protein and whole foods) as you begin your IF journey.
With Love,
Your Coach Martha