I commute about 10 hours a week. I know, I’m “crazy”. Driving is a part-time job for me. What’s even crazier is that I don’t mind the commute anymore. I got into audiobooks pretty early on in my commuting life (and overcame road rage – mental health is important too!). I’ve read more books over the last 1.5 years than I have in my whole life. Reading a book (or listening to one) is my favorite way to learn about a novel idea. Podcasts and YouTube videos are great but sometimes have too much fluff, in my opinion.
Books about nutrition, health, and longevity obviously hold a special place in my heart (since I’m a dietitian and all I do at work is think about nutrition). I would like to share the books I’ve stumbled upon that have changed my personal eating habits and the direction of my career.
This book changed my life! I began intermittent fasting about 6 months before I read this book but I hadn’t fully understood why I had lost weight and kept it off after starting the 16/8 time-restricted eating regimen. This book goes into the details of why insulin is the culprit to weight gain.
This book is filled with valuable information on the components of living a long, healthful life. And it includes pictures and mechanisms. Dietitians love mechanisms. I read this book as a hard copy (not on Audible). One of my favorite books on longevity.
This book goes through the different food groups and debunks myths. Many foods are deemed “healthy” or “bad for you” – Dr. Hyman reveals the truth. Although Dr. Mark Hyman can sound a little arrogant at times and has put down dietitians and nutritionists, he still presents valuable information on food. I agree with most of his claims.
This married couple is at the forefront of microbiome research. They have become a trustworthy source for emerging scientific information regarding the world of bacteria within us. A majority of my patients have gastrointestinal health problems and I found this book helpful in understanding a large component to gut health: the microbiome. This book gives the overused Hippocrates quote even more momentum.
Dr. Panda produces a lot of research on intermittent fasting and health outcomes. I follow his work closely because he is at the forefront of research. This book provides information on understanding your internal clock: Circadian Rhythm. It’s SO much more than just a sleep/wake clock.
This book provides information on Fasting-Mimicking Diet (FMD) and nutrition recommendations for living a long, healthy life. If prolonged fasting is difficult for you, FMD can be considered an alternative. This book dives into plant-based nutrition and limiting your animal product consumption which has all been shown in longevity research to increase lifespan.
Remember, the authors do NOT know it all. You should always be skeptical of new information and conduct further research on your own. It is important to read these books if you are a healthcare professional (and especially if you are a dietitian or RD2B) because patients/clients may ask you about the claims in these books. Utilize critical thinking when processing new ideas from books. I found all 6 of these books helpful in bettering my health and the health of my patients.
A little more than a year ago, I tried intermittent fasting (IF) to prove my husband wrong. During the last year of my nutrition program, I did all my projects on the topic of fasting but came to conclusion that this might not be just another fad diet. One project included trying a diet for 2 weeks. Of course, I decided to finally attempt a type of IF called time restricted eating by following an 18-hour fast with a 6-hour feeding window.
The beginning was brutal. I was a breakfast person! I loved making overnight oats, eggs and don’t even get me started on pancakes, waffles and cereal. The first 2 days of the time-restricted eating regimen were terrible. I binge ate both nights. I decided to switch my feeding window from 6 hours to 8 hours to make it a little easier on myself. After a few days, my body started getting used to eating at 11am. I wasn’t as ravenously hungry as I used to be in the mornings. I was able to drink my black coffee and plenty of water until my feeding window began. A small confession here; I am usually running late to everything. About a week into IF, I realized that the new regimen was convenient for me! I didn’t have to spend any time in the mornings making breakfast or eating! That saved me 20 minutes each day (and helped with my time management). Not only was I saving time in the morning by not eating breakfast, but I was also more productive! About a month in, I noticed a difference in my mental clarity. I was able to concentrate more in the mornings up until after lunch. I clearly noticed a difference in my ability to process information. It was like night and day! At that time, I did not know that this was the start of a life-long endeavor.
Before I started working as a dietitian, I used to exercise 5-6 days a week which helped maintain my weight at 112-115 lbs. After starting IF, I lost 8 lbs and now my set point weight ranges from 108-110 lbs WITHOUT exercise (I couldn’t find much time for it once I started working full-time plus commuting). Back in the day when I was eating 3 meals and 2 snacks, I would gain weight pretty quickly if I didn’t exercise. Daily fasting became my “metabolic exercise”. I was reaping some of the benefits of exercise through fasting without actually exercising. In Dr. Jason Fung’s book, Obesity Code, he explains that IF drops your set point weight where as other fad diets do not. There’s a hormonal change that occurs during fasting that other calorie restriction diets do not do.
Now, let’s fast forward 7 months to when I started working with weight loss patients. The dietitian before me recommended books to read, one being the Ultimate Guide to Fasting (by my favorite MD at the time, Jason Fung). I didn’t know that dietitians could recommend a fasting regimen, but I quickly reminded myself that I am an evidenced-based dietitian. The science and mechanisms were clearly there and I didn’t understand why the Academy of Nutrition and Dietetics (AND) wasn’t making this a standard of care for those with type 2 diabetes, obesity and metabolic syndrome. That’s when the reading started. I was commuting 2-4 hours a day to my work, which left a lot of time-opportunity for audiobooks. At first, it was difficult but after a few months, my brain was able to listen to audiobooks on 1.75 speed and absorb more than 75% of what was being said. I also began reading science literature on fasting to better understand mechanisms.
When I started seeing weight loss patients, I decided quickly that fasting may not be for everyone, but 6 months later, I’d take that back. Seeing my patients follow a time-restricted eating regimen daily and lose weight with ease was very satisfying and only solidified my belief in fasting even more. I started sharing this information with my dietitian friends but not everyone was convinced. I kept reading and bringing more evidence back to them only to receive more doubts and counterarguments. Of course, I am grateful that they were skeptical as it has only made me a more informed dietitian on the subject of fasting.
I concluded that IF was the perfect “diet” for weight loss. I don’t like to call it a “diet” because there are no requirements on what to eat; IF is focused on the timing of meals. Of course, eating a healthful diet in combination with a fasting regimen is ideal but that’s a topic for another blog post.
In my reading, I have come across some people that should not do a prolonged overnight fast (more than 12 hours). This includes children, pregnant/lactating women, type 2 diabetics on insulin, and those with an eating disorder, low BMI (<18) or gallbladder disease. If you are one of the above, I recommend talking with your doctor before starting any fasting regimen.
That leaves everyone else! If you are wondering if you could do it, even though you aren’t trying to lose weight, I highly suggest starting with an overnight 12 hour fast daily. Most people think they already do this; however, an ongoing research study suggests that the average “feeding” window is 15 hours. This exhausts our digestive system. Every time we eat, our bodies have to produce hormones and digestive enzymes. Towards the end of the day, especially as it gets dark outside, our metabolism does not work as efficiently. It slows down in preparation for sleep. Humans are not meant to be eating all day and all night, just like we aren’t meant to be awake all day and all night. This is where I bring in a concept called circadian rhythm. This is usually associated with our sleep and wake cycle. We are diurnal creatures! What most people don’t realize is that our digestive system is also on a biological clock. If we eat at 8am every day, our body will eventually get used to receiving food at 8am. That is why it may be difficult initiating a time-restricted eating regimen initially. When you change the time of your meals, your body will be confused so it’s best to eat your meals at the same times every day. This is why it was difficult for me and many others to start IF. Our circadian clock gives us cues (hunger/ghrelin) that it’s time to eat; However, your body can get used to eating at 11am or even once a day with minimal hunger after some time and consistency.
IF is not just for weight loss, though. The main reason why I continue doing it is for longevity. The science of aging and increasing health span is picking up speed. I’ve recently gotten into the research on fasting and increased longevity. Caloric restriction increases longevity in many animals. Even the Japanese people in Okinawa (one of the blue zones) believe that one should eat until they are 80% full. This is caloric restriction. Obviously, when we restrict calories, we need to ensure we get enough nutrients to avoid malnutrition. There are no benefits to being malnourished. A slight reduction in calories DOES, though. I’ll explain the mechanisms.
1. Insulin – keeping insulin levels low and insulin-like growth factor low has been shown to increase life span not only animals, but also humans. Loran Dwarfs lack IGF-1 (there is a defect in the receptor). Despite eating the same diet as their relatives, those that did not have the syndrome, had 20% rate of cancer. Remember, cancer is a leading cause of death in the USA.
2. mTOR – dietary protein activates this guy. Decreased intake of protein increases life span. Increased mTOR turns off autophagy, a very important recycling process in the body. As we age, autophagy decreases. Autophagy is a very important component in increasing health span and preventing diseases such as cancer.
3. AMPK – increases when we have low ATP (energy). AMPK increases glucose uptake into the cell, increases autophagy and increases lipid metabolism.
I could go on and on about mechanisms, but I want to keep this article simple.
How to start IF:
1. Start with a 12 hour fast daily. For example, abstain from eating between 7pm to 7am. Follow this strictly for a couple weeks.
2. Start shortening your “feeding” window by an hour each week. Bring breakfast up to 8am or finish dinner by 6pm.
3. If you find this easy after a couple weeks, you can attempt a 16 hour daily fasting regimen. Most people follow a 11-7pm feeding window regimen while other follow 12-8pm. Some even have breakfast and follow a 9-5pm feeding window. Customize to your lifestyle and schedule.
4. Continue this for as long as you’d like. Most people adopt IF as a lifestyle. I, for example, rarely eat breakfast and feel great without eating until 12pm.
5. If you still have difficulty, make an appointment with a registered dietitian to help. I see patients in Irvine, Ca.
Dietitians/Nutritionists/Doctors are too focused on macronutrients (fat, protein, and carbohydrate) and calories. I think it’s the timing of our meals that is MOST important in overall health. Eating multiple meals, multiple snacks and the elongated “feeding” window (12+ hours) is not the answer. Obviously, fiber intake and healthful fat intake are both very important nutrients in preventing many diseases but timing is right up there with basic general healthful nutrition guidelines.
I predict that fasting will become standard of care within the next couple decades. Whether it’s a 12 hour overnight fast, a 24 hour fast once a week, or a Fasting Mimicking Diet, I say with confidence, this is the solution to our obesity epidemic. Fasting increases insulin sensitivity so it can be used as a treatment method for those with type 2 diabetes. Fasting helps reduce caloric intake (in a much easier way) which can be used to treat obese people. Fasting even lowers triglycerides and inflammation which lowers cardiovascular disease risk! There needs to be more research published, I know, to officially become standard of care. It’s coming, though.
Disclaimer: This article was written off the top of my head but there is evidence for every single claim I make in this article. I’ve been wanting to write an article for months now but I have limited time. I will eventually be adding references to this article but I would be more than happy to send you specific articles if you need me to do so.
Who I follow for new evidenced-based fasting information:
1. Dr. Rhonda Patrick
2. Dr. Satchin Panda
3. Dr. Valter Longo
4. Dr. Peter Attia
If you feel at all skeptical, please go to the “Research” tab in the upper left side of the page. Feel free to leave questions below.
In the middle of a dream, I hear the sound of peaceful music. After about 10 seconds, I realize it’s my alarm 5 feet away, on the dresser. I placed my phone there the night before so I’m forced out of bed to turn off the alarm. I manage to stop the alarm and stumble to the kitchen to turn on the Keurig coffee maker. I get my favorite “It’s F*cking Science” coffee mug and start making my cup of joe. I find my journal and pen, sit on the floor between the couch and coffee table, and open up the journal to the next blank page. Still experiencing sleep inertia, I take a sip of my coffee and figure out the date. The first thought that enters my mind ends up on the page. I continue writing until I finish 3 pages. I close the journal and continue sipping on my coffee. Let the day begin!
This morning writing routine has become one of the most enjoyable parts of my life. When I started, I had no idea how transformative it would be. It’s an understatement to say that this writing activity has impacted my life.
About 9 months ago, I decided that I would like to write a book one day. I didn’t deny that this was going to be a long road, but I was ready to take the first step. The obvious first step was to start writing. I came across an activity called the “Morning Pages” devised by Julia Cameron, author of The Artist’s Way. The Morning Pages activity takes about 25 minutes of your day. The directions are as followed: Write 3 pages every morning. Don’t worry about grammar or spelling, just write. Write about anything that’s on your mind! If you don’t have anything on your mind, write about that.
MEDITATION
After the first few weeks, I noticed I entered a meditative state after the first page of writing. I was in a state of flow. It was so peaceful. Writing is a meditative practice. The morning pages drain your brain of thoughts that would otherwise be there lingering throughout your day. Meditation is well-known for the ability to quiet the mind, but like yoga, writing is different. You aren’t sitting still getting pissed because you keep thinking about your to-do list.
GROWTH
Recently, I flipped back to read a random page in my journal. It was funny but I thought to myself, “how could I have grown so much in a matter of months?” Writing is a motivational reminder of who you want to be and how each small step makes a difference. Sometimes the morning pages can be for problem-solving. Sometimes it can heal hurt emotions. Sometimes you just write about your dreams. It is so simple, yet powerful.
SELF-RESPECT
To authentically respect yourself, you have to know yourself. Writing shows you who you are. You can decide who you want to be and what you’ll need to do to get there. Self-love and acceptance are not easy, especially for a recovering perfectionist. To watch yourself grow is special.
MANAGING ANXIETY
Sometimes, I’ll write in the evening, after work. I still experience the benefits – occasionally, even more so since I’m usually more anxious after a work-day. It puts the anxiety to rest by helping me work through it. Unfortunately, it’s much easier to numb unwanted feelings/moods by watching TV or scrolling through Facebook or Instagram. Writing helps you work through the mood. Why are you feeling anxious? Why are you sad? Is there anything that is in your control? Write about it – I promise, over time, the anxiety will diminish.
I know one day I’ll start writing my book. But for now, I’ll keep writing my morning pages and hopefully make a monthly visit on here.
So… the doctor told you to increase your fiber intake? Well, you are in the right place! I’ll be the first to admit that getting 25-35 grams of fiber in one day can be difficult, but that doesn’t mean it’s impossible! Fiber is interesting because humans do not have digestive enzymes to break it down as we do for fat, protein, and simple carbohydrates. Fiber is considered a “non-digestible” carbohydrate. However, there is something that can break down the fiber we eat – microbes! Oh, and do these microbes impact our overall health. So now when a doctor recommends you increase fiber intake, you know what they mean is to feed your microbes so “they” can help you stay regular and improve GI health.
What has fiber? PLANTS. Fruits, vegetables, legumes, grains, nuts, and seeds.
Fun fact: Did you know our ancestors likely ate around 100 grams of fiber per day? They ate a variety of plant foods in large quantities.
Why is fiber important?
Help regulate your digestion and improve GI health
Regulate bowel movements
Provides pre-biotics for a healthy microbiome
Lower the risk of several forms of cancer, including colon cancer
Improve cholesterol and blood pressure
Help you feel full so that you eat less
Reduce the risk of heart disease and type 2 diabetes
4 Tips to Increase Your Daily Fiber Intake
1. Add 1 cup of beans or lentils to your meal
2. Cover half of your plate with vegetables (raw or cooked)
3. Choose a whole-grain as your carbohydrate serving (barley, brown rice, quinoa, oats)
4. Eat dessert! And add a serving of fruit
High Fiber Diet 1-day Example
Meal 1: Oatmeal – 7 grams of fiber
1/2 cup of rolled oats (2g)
1 cup of milk alternative (coconut, almond, oat)
1/2 cup berries (2g)
1 oz walnuts (3g)
Meal 2: Mediterranean Salad – 19 grams of fiber
1 cup of cooked lentils (15 g)
1 cup Bruschetta Sauce
1 onion diced (2 g)
1 cup of feta cheese
1 cup of spinach (2g)
Meal 3: Salmon and Veggie Dinner – 6 grams of fiber
4 ounces of salmon
1 cup of lightly cooked vegetables (4g)
1/2 baked potato (with skin) (2g)
Dessert: Chia Seed Pudding – 12 grams of fiber
1 oz (2 TBSP) of chia seeds (10 g)
1/2 cup of almond milk
1 tsp of honey
Top with strawberries (2 g)
Total: 44 grams of fiber
The above meal plan is the ultimate goal. I don’t expect anyone to get to 40+ grams of fiber overnight. If you currently eat less than 15 grams of fiber daily, introduce it slowly. Try increasing your intake by 2-3 grams per day. For example, if you usually eat 5 grams of fiber, try getting 8 grams on your first day and go from there.
Please remember when you increase fiber in your diet, it is essential to increase your water intake as well. The two go hand in hand. Recommended MINIMUM: 65 oz water daily. Exact recommendations vary depending on your size and gender: 80-100 oz.
