Intermittent Fasting and Breaking a Fast
Intermittent fasting has been practiced by humans intentionally and unintentionally for tens of thousands of years. As it is with many aspects of health, scientific research is finally catching up to ancient wisdom and reaffirming the benefit of this practice.
In this article, I’ll share a bit about how to fast safely, how to minimize discomfort and hunger while fasting, and how to maximize the benefits.
Before you begin incorporating fasting into your lifestyle, it’s important to consult your doctor or schedule an appointment with me to ensure success and determine if fasting is right for you and your goals. It is also important to meet yourself where you are. As with everything, one size does not fit all and each person must ultimately do what is right for their own unique self.
What are the benefits of fasting?
When a person goes without taking in calories from food for a period of time, the body will begin using stored energy (including fat) for fuel. It is also believed that fasting can encourage destruction of inefficient mitochondria (the powerhouses of our cells) and creation of newer more efficient mitochondria. This leads to improved physical and mental energy as well as weight loss and reduction of risk for multiple diseases. Eating fewer meals per day and lowering simple carb and sugar intake also reduces insulin spikes (a common cause inflammation in the body).
How is it done?
The concept of intermittent fasting is simple. Having at least a 16 hour period of no calorie intake should be the goal, but to start you can try a 14 hour fast. There are multiple ways to fast, but I find "Daily Fasting" or "Timed Eating" is the easiest. I recommend my patients pick 8 hours in a 24 hour period during which they will eat, and then consume no calories during the rest of the 24 hour period. Avoiding food 3 hours before bed is also a good idea, because digesting while sleeping promotes energy storage and weight gain.
Fun fact: sumo wrestlers actually eat before bed to gain weight!
Pitfalls of intermittent fasting:
When first trying intermittent fasting, people may experience hunger that seems impossible to manage.
One component of this is psychological. Our society tells us we should be eating multiple times per day to avoid feeling "hangry" or to keep our energy up. Many of us also use food as a coping mechanism for boredom, anxiety, or depression. In reality, when we avoid hunger at all costs, we build a sense of fear around hunger and train ourselves to eat immediately upon feeling it, perpetuating these unhealthy behaviors.
From a physical/chemical standpoint, when done incorrectly, fasting can trigger chemical reactions in our bodies that send hunger signals to our brains. If not addressed, this can lead to increased stress and inflammation which may result in sporadic unhealthy eating, weight gain, and increased anxiety.
Avoiding the Pitfalls:
Consistency is key. When trying intermittent fasting, one should plan to experience a certain level of discomfort during the first days. After a few days, most people adapt well and actually report an improvement in mental and physical energy as well as mood.
Consuming nutritious foods is also key to success. Eating nutrient dense food as mentioned in previous sections of this book will reduce cravings and ensure that the benefits of the fast continue. Make sure you are eating plenty of healthy fats, proteins, and fiber.
It is also very important to make sure you are using a prebiotic fiber when fasting. When we go without food for a prolonged period, naturally occurring bacteria in our guts may begin to die and release an inflammatory compounds called Lipopolysaccharides (LPS). This compound leads to inflammation in our bodies which can cause weight gain, mood changes (Hangry feelings), and fatigue. Using a daily probiotic may also increase the benefits of fasting for similar reasons.
Enhancing the Benefits of Fasting:
I like to drink a cup of coffee in the morning with MCT oil and other nutritious coffee boosters like reishi, lion’s mane, turkey tail, and cinnamon. I don't consider this breaking a fast because it enhances fasting benefits and the caffeine actually works to decrease hunger. Adding MCT oil or ghee to your morning brew encourages ketosis which can maximize the benefits of a fast. Using a creamer or sweetener of any kind will negate the benefits of a fast and I do not recommend it when intermittent fasting.
Taking a prebiotic supplement as well as a quality probiotic can also reduce fatigue, hunger, and stress while fasting and have profound benefits to the microbiome.
I recommend this prebiotic fiber daily in the morning.
To access quality probiotics from brands that undergo regular third-party testing and receive my patient discount sign up here and access my online supplement pharmacy.
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In Summary, I hope you found this information to be helpful! Please contact me if you would like personalized guidance regarding intermittent fasting or other aspects of your physical or mental health.
All the Best,
Dr. DJ
