Intermittent Fasting: A Lifestyle Change for Better Health

Let me start out by saying that I am a strong believer in using intermittent fasting to control my blood sugars. This approach may not be for everyone. But it works for me.

Intermittent fasting ("IF") has gained popularity as a health and wellness practice centering around alternating periods of eating and fasting. While it’s not without its critics, many people, myself included, have found benefits when done mindfully. The benefits may include:

1. Weight Management: By focusing on eating within specific windows, IF helps regulate calorie intake and can lead to weight loss.

2. Improvement in  Insulin Sensitivity: Fasting periods allow your body to stabilize blood sugar levels and improve how it uses insulin.

3. Enhanced Metabolic Health: IF can boost fat-burning processes and lower the risk of metabolic diseases, such as diabetes.

4. Promotion of Cellular Repair: During fasting, the body activates autophagy, a natural process where damaged cells are repaired and toxins are removed.

5. Boost of Brain Health: Fasting may support brain function by increasing a protein called BDNF (brain-derived neurotrophic factor), which helps improve memory, learning, and mental clarity.

6. Simplifying of Eating Routines: With fewer meals to plan, there is a reduction of food-related stress and decision fatigue.

Rules of Intermittent Fasting & How to Get Started

Like any eating practice, IF has best practices. As a Type 2 diabetic, I have to be doubly cautious to ensure my blood sugars don't fall too low during my fasting window. I normally practice an 18/6 routine, fast for 18 hours and eat within a 6 hour window.  This is sustainable for me. There's no one size fits all approach thought. Here are a few common fasting methods other people explore depending on their needs and lifestyle:

• 16/8: Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM–8 PM).

• 18/6: Fast for 18 hours, eat within a 6-hour window (e.g. 1pm -7pm).

• 5:2: Eat normally for 5 days, and reduce calorie intake (500–600 calories) on 2 non-consecutive days.

• Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.

• Alternate-Day Fasting: Alternate between fasting days and normal eating days.

Let's be real, fasting can be rough some days, even when you've been practicing it for some time. Here are my tips and tricks to help you stick with it:

1. Stay Hydrated: Drink water, herbal teas, or black coffee. I find drinking black coffee curbs my hunger especially during the final last hours and food is the only thing I can think about. Coffee takes the edge off.

2. Increase the window slowly: Very bad idea to try to do an 18 hour fast all at once. If you can go 12 or 13 hours without an issue, push for 14 the first week. Slowly increase your hours weekly. The worst you can do it try to complete it all at once. High failure rate this way.

3. Avoid Overeating: It will be tempting to overeat the first few attempts. Try to focus on eating balanced meals, including lean protein, fruits, vegetables, whole grains and healthy fats.

4. Listen to Your Body: If you’re living with a chronic condition, it’s always a good idea to check in with your healthcare provider before starting something new. For those managing diabetes, staying on top of your blood sugar is especially important to avoid dips that can leave you feeling unwell.

Final Thoughts

Intermittent fasting is more than just a weight-loss tool, it’s a lifestyle change that can boost your overall health and well-being. By giving your body time to rest and repair, you create space for healing and repair, which translates into more energy, better brain function and long-term metabolic health.  Start small, and trust the process. Remember progress, not perfection.

With health & love, Ria