As discussed with Will Faulkner : Midlands 103 Thursday 30th June 2022!
Intermittent Fasting or I.F.Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators, or food available year-round. Sometimes they couldn’t find anything to eat. As a result, humans evolved to be able to function without food for extended periods of time. In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.
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- Studies show that it can have powerful effects on your body and brain and may even help you live longer
- Currently one of the biggest health and fitness trends
- It is a style or way of eating rather than what you eat (eating pattern)
(it is recommended an eating plan based around whole unprocessed foods for a healthy balanced intake of nutrition)
METHODS
- 16:8 (Leangains Protocol) the most popular and easier to follow. it involves pushing out breakfast and restricting your daily eating period to 8 hours, such as 12 noon to 8p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
- The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
HOW IT WORKS (your body adjusts hormone levels to make stored body fat more accessible, cells repair and change their gene expression)
- Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain
- Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible
- Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells
- Gene expression: There are changes in the function of genes related to longevity and protection against disease
- Weight Loss: Fewer meals , fewer calories (unless you overeat in your feeding window) , it increases the release of the fat burning hormone and therefore revs up metabolism
EAT FEWER CALORIES + BURN MORE CALORIES = WEIGHT LOSS
SOME RESEARCH POTENTIAL BENEFITS:
- Heart Health – reduces LDL Levels
- Brain Health - increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease
- Reduction inflammation
- Anti Aging
- May reduce cancer risk
CONSULT WITH GP / HEALTH COACH
(Discuss a type of fasting plan or I.F. may not suit the client)
- Have Type 2 diabetes.
- Have problems with blood sugar regulation.
- Have kidney problems
- Have low blood pressure.
- Take medications.
I.F. not recommended for:
- Are underweight.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
