The easy diet, healthy lifestyle & life-prolonging strategy – eat nothing at all!
Our ancestors fasted regularly, not being trendy, but because food simply wasn’t always available. Our body is designed not only to withstand periods without food but to THRIVE because of fasting. All studies show that societies who fast regularly live longer. Going without food gives your body a chance to rest, process and digest. This also helps you naturally reduce your overall caloric intake.
Some of the options:
- Choose 2 days/week to consume only 5-600 calories – often Monday and Thursday works well. (This way, you are ready to cut back after the weekend, then have 2 days of eating normally before fasting on Thursday before the weekend), and most people lose about 1 pound per week. (I feel great fasting dinner to dinner 1 day per week!)
- Go 16 hours (or possibly 14 for premenopausal women) between your last meal of the day before and the first meal of the next day (called the Leangains Protocol) – so if you’ve finished dinner at 6pm, do not eat again until 10AM the next day.
- Choose a seasonal fasting schedule – Dr. Gundry of “Plant Paradox” for over 10 years now fasts from January to May by only eating between 6pm and 8pm each day (has a cup of coffee in the AM, and then plenty of water and green & mint tea during the days).
Intermittent fasting is totally natural, and our body is designed to work very efficiently with cycles of feasting and fasting. The problem with modern society is that we simply have too much food available and it is highly processed with sugar and grains (especially wheat and corn) and toxins (especially Roundup).
Intermittent fasting is a pattern of eating to allocate specific hours in a day for eating and the rest of the day abstaining from food and calories. Our ancestors understood that fasting improves mind, body, and soul. Hippocrates and Plato practiced fasting regularly to improve mental clarity and bring healing. To embrace intermittent fasting and lose fat, we must change our mindset from the lie that our bodies need food all the time. Our bodies do not function effectively if it is always being forced to digest food, which demands a lot of energy. It needs time and energy to heal and repair the damage caused by everyday life.
By fasting we do not weaken our bodies, but actually make them stronger!
- Cells are repaired
- Insulin & blood sugar levels drop (as your body moves from burning glucose to burning fat)
- Gut cells heal
- Our metabolism gets a boost
- Hormonal imbalances & genetic abnormalities have time to repair.
Benefits of intermittent fasting (going for 12 or more hours without consuming anything but water or black coffee or plain teas) are achieved over time when you adopt an intermittent fasting lifestyle:
- Weight Loss – By eating fewer calories & consuming less food (even during your eating times), boosts metabolic rate and reduces insulin in bloodstream.
- Muscle Growth – Fasting boosts Human Growth Hormone & IGF-1 protein which ✓increase your ability to grow bigger muscles, ✓strengthen bones, ✓heal injuries, & ✓stay fit/boost longevity. Over time this hormone increases your energy levels and allows the body to rest and repair damaged cells and eliminate any waste materials form the body.
- Cognitive & Brain Health – Fasting boosts production of Brain Neurotrophic Growth Factor which ✓stimulates and protects neurons, ✓stimulates changes in genes that are linked to healthy aging of your brain ✓preserves memory & learning functions by boosting blood ketones which are released when breaking down fat, and ✓helps your body to eliminate damaged proteins form cells in your brain)
- General Health – This ✓improves cardiovascular health by decreasing cholesterol & elevation of adiponectin hormone which prevents blood vessel plaque formation, ✓slows down cancer growth & prevents cancer recurrence, ✓decreases risk of diabetes & inflammation conditions & even asthma, ✓helps your cells cope better with stress and slows down aging, and ✓increases productivity & decreases blood pressure
General Fasting Tips: Maintain a fasting window of 12 to 24 hours (if just starting fasting then best to work up to the 24 hours), have an eating day between two fasting days, always get enough water to drink when fasting (and can drink black coffee or plain tea with no sweeteners or milk), you can engage in light strength exercise and some cardio when fasting, eat normal on your eating/feasting days (do NOT diet or calorie restrict on eating days), do not binge eat on feasting days, work to eat healthy whole unprocessed foods & gluten free, and overall best to never eat after 8pm & best to have your biggest meal on eating days earlier in the day (before 3pm)
Intermittent Fasting for premenopausal women to avoid hormonal imbalance: use crescendo fasting to only fast 12 – 16 hours two to three days a week (don’t fast on consecutive days), and after your body has time to adapt you can gradually increase the number of fasting hours.
Do not fast if you are pregnant, have an eating disorder, are chronically depressed or stressed, or struggle with irregular sleeping patterns
Stop fasting if you start feeling bad or experiencing the following: extreme lethargy, mood swings or depression, poor muscle recovery, poor digestion, reduced sex drive or irregular periods, irregular sleep, acne or other skin conditions
Tips to stay motivated: Use your brain power (don’t focus on what you can’t have BUT focus on you GET TO have more water & herbal teas on your fasting days)…… Get a fasting buddy or use others for inspiration (like books, YouTube videos, Facebook groups)…… Focus on how great you feel when fasting (energetic, creative, focused) & building self-control & discipline…… Visualize on what you will look like in 6-12 months & replace the scale with a mirror (remember major changes take time: sometimes weeks and months)…… Set achievable goals (and can reward yourself with new workout clothes or massage)…… Eat a variety of healthy whole foods, focus/remind yourself of all the many benefits of fasting…… keep a progress journal (how you feel and positive changes)…… Don’t beat yourself up on the occasional days you may fail…… Pray & meditate to strengthen your soul and spirit (meditation 10-20 minutes twice daily really helps your health and sleep – be in a relaxing place or even bath, concentrate on clearing your mind by repeating a meaningless word in your brain, and any thoughts that come to you float away like bubbles to bring you back to your word – Dr. Lisa made up her word, sunbobde)
Biggest Mistakes: continuing to eat junky food (especially processed products like chips, candy, sweets, sodas & sweet teas, pastas and breads), not keeping yourself busy on fasting days, setting your goals to high too quickly, spending your days staring at the clock, irrational fear of going hungry (it is normal to feel hungry and you will no die but actually live longer!)
Helpful Books: by Jessica Ward “Faster Fat Loss” & “Intermittent Fasting: The Art & Science of Intermittent Fasting”, by Steven Gundry MD “The Plant Paradox Cookbook”