Category: Intermittent Fasting

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The 411 on Intermittent Fasting

Intermittent fasting has become quite popular over the last three years. I was skeptical at first being a dietitian and whatnot. Long story short, after understanding the science, it all made sense. Frequent meals (4+ meals) and a prolonged eating window (13+ hours) do not promote longevity. 

Fasting is merely abstaining from food; do not get it confused with “starving.” Entering into the starvation state usually happens after five days of fasting. Yet, fasting for 16 hours can be daunting for many people. 

Back in the day, a human’s main concern was finding food. Access to food is no longer a problem in our society. We have pantries, refrigerators, and freezers to store food. We have grocery stores and food delivery services. At the touch of a button, I can have Chipotle delivered to my house within 30 minutes. We don’t have to hunt for our food anymore, and we rarely experience famine, the extreme scarcity of food.

With easy access to food, most people are over-nourished nowadays. The frequent meals, prolonged eating window, and excess protein keep the body in a growth state. Ask yourself, are you “growing” right now?

In addition, people have become carbohydrate dependent. The human body prefers to burn carbohydrates because it’s quick and easy energy. However, when one becomes “dependent” on carbohydrates, the body has a difficult time transitioning to the fat-burning state. 

Imagine a fire pit. Carbs are like paper – quick and easy to burn. Fat is like a log – it takes some time to start burning, but when it does catch fire, it provides a lot of energy. 

The reason why humans have body fat is for times of famine, which is something we don’t experience anymore. Fat is simply stored energy.

Being able to switch from burning carbs to fat is called metabolic flexibility. Metabolic flexibility is especially important for endurance athletes. What fuel source do you think you are using during a marathon? Fat. You run out of carbohydrate stores (glycogen) after about 2 hours of exercise.  

If you cannot go 2 hours without a snack, or have intense sugar cravings, this may be a sign of carbohydrate dependency.

Why Fast?

There are plenty of health reasons to practice intermittent fasting. 

Here are my top 6 reasons to fast:

  1. Metabolic flexibility 
  2. Increase insulin sensitivity 
  3. Decrease body fat or maintain weight 
  4. Longevity (live longer by decreasing risk of disease) 
  5. Give your digestive system a break 
  6. Mental clarity 

Due to limited research, I will not include the disease states fasting may improve. However, I am not ruling out the benefit of fasting as an eventual treatment for diabetes, cardiovascular disease, cancer, and autoimmune diseases. The scientific-evidence is coming, don’t worry.

What happens in our bodies when we fast?

About 12 hours after your last meal, your body begins entering the fasted state. At this point, your glycogen stores are depleted. (Remember, glycogen is stored carbohydrate.) Because your body needs energy at all times to function, it begins to breakdown body fat for energy. Several other physiological responses occur:

  • Lipolysis – Fat breakdown for energy
  • Autophagy – The recycling of cells (the breakdown of old cells so your body can regenerate newer cells). Autophagy promotes longevity. 
  • Low fasting insulin – Increases insulin sensitivity and promotes the breakdown of fat.  
  • Ketones – An energy source when glucose is low – Ketones may play a part in the increase of mental clarity experienced during the fasted state.
  • Stem cell production – This occurs during longer fasts (5+ days). Stem cells are unique cells that can develop into many different cell types. In some cases, they can also fix damaged tissues.

Electrolyte excretion also occurs while fasting. It is important to replenish your electrolytes with meals/drinks. Specifically sodium, potassium, and magnesium.

Popular ways to intermittent fast:

The following are listed in order of popularity. Most studies on intermittent fasting utilize the Alternate Day Fasting method.

  • Time-restricted eating – A prolonged overnight fast lasting anywhere from 13-18 hours. 
    • Leangains method 16/8 or 18/6 – Fasting for 16 hours with an 8-hour eating window. Example: 11 am to 7 pm eating window.
    • Early time-restricted eating consists of an earlier eating window. Example: 8 am to 4 pm eating window.
    • Circadian Cycle Fast – The eating window lasts from sunrise to sunset. After sunset, the overnight fast begins. It mirrors the day/night cycle, AKA circadian rhythm. 
  • One meal a day (OMAD) – Fasting for the majority of the day, to eat one meal. OMAD tends to be a 22-hour fast with a 2-hour eating window. 
  • Full-day fast (usually done once a week) – Fasting for a full day can equate to 36+ hours. For example, you consume your last meal on Sunday evening (7 pm) and break the fast on Tuesday morning (7 am). 
  • Alternate Day Fasting (full-day fast every other day) – The 5:2 falls under this type. Fasting occurs two days of the week. Some practice a low-calorie diet (less than 500 calories) instead of completely fasting.
  • Fasting Mimicking Diet (A 5-day low calorie, low protein diet which tricks your body into thinking it’s fasting despite eating) – You can purchase this program at https://prolonfmd.com
  • Prolonged Fast (4+ days) – An advanced form of fasting in which no food is consumed for more than 4-5 days. 

There is no “best” type of intermittent fasting – it’s ultimately up to you and your lifestyle. Things you want to consider are your daily schedule, social life, and health goals. You can follow one regimen, or you can incorporate a mixture of all of them. 

How to Start Intermittent Fasting for the Newbie: 

1. Trial a 12 hour overnight fast. Finish dinner by 7 pm and eat breakfast no earlier than 7 am. Follow this 12/12 plan for a week or two.  

2. Shorten your eating window by an hour. Bring breakfast up to 8 am or finish dinner by 6 pm. This step is when you start to personalize your fasting regimen to fit your lifestyle. You may stop here if you are comfortable. 

3. If you find a 12-14 hour overnight fast easy, you can attempt a longer fast. Experiment with different eating windows (9 am-5 pm, 10 am-6 pm, 11 am-7 pm) – Customize to your lifestyle and schedule. 

Most people adopt intermittent fasting as a lifestyle. The main downside to intermittent fasting is the difficulty of starting, especially if you’ve been a snacker/grazer or if you like to eat late at night. Keep this in mind if you are a newbie. The hunger pangs can be extreme in the beginning. Allow yourself 2-4 weeks to fully adjust to your intermittent fasting regimen before you write it off.  

Is Longer Better?

If you are trying to lose weight, a longer fast will keep you in the fat-burning state. A 16-hour and 20-hour fast differ by spending an extra 4-hours in the fasted state, primarily using fat for fuel. 

If your goals include longevity, longer is also better. Stem cell production occurs on the fifth day of a water-only fast or FMD. This regimen is not recommended for a newbie faster, but it can be something to consider down the road. 

What’s allowed during a fast?

  • Water
  • Sparkling water (without sweetener or sugar alternatives). I recommend La Croix. 
  • Black coffee
  • Plain tea 
  • Salt or electrolytes (without sweetener or sugar alternatives)

Water is extremely important when you are fasting. If you find that you are experiencing headaches while fasting, try drinking more water with added electrolytes.

Can you eat whatever you want during the eating window?

Intermittent fasting’s focus is not on WHAT to eat, rather WHEN to eat. The primary reason for fasting is entering into the fasted state. With that being said, most people do eat whatever they want during their eating window. However, it’s essential to clarify your goals of fasting. I would argue that refeeding is just as important as fasting.

It’s crucial to replenish the nutrients lost during the fast. Also, choosing foods that nourish your body will be beneficial for longterm health. If fasting is an excuse for you to binge on nutrient-poor foods (low fiber, processed), you may be causing more harm than good. 

Fasted Exercise

The safety and efficacy of exercising in the fasted state is ultimately dependent on the type of workout you are doing. Reflect on your current lifestyle, including your exercise regimen and goals, before choosing a fasting method. 

  • Lose weight: Beneficial to exercise in the fasted-state (low-moderate intensity such as walking or jogging)
  • Endurance: Beneficial to exercise in the fasted-state 
  • Build mass: Safe to weightlift in the fasted-state; however, you may feel weaker. Human growth hormone is significantly increased during the fasted state. Refeeding is critical to repairing muscles after weight lifting in the fasted state. 
  • Strength/Speed: Not beneficial to exercise during the fasted-state as you will need your glycogen stores filled for explosive workouts. 

People who should not fast (more than 12 hours):

  • children
  • pregnant/lactating women
  • type 2 diabetics on insulin (MUST be medically supervised and working with endocrinologist)
  • those with an eating disorder
  • low BMI (<18)
  • gallbladder disease

Overall, fasting is a safe practice to incorporate into your healthy lifestyle. It is not for everyone, so keep that in mind. Also, more research is needed to categorize intermittent fasting as a treatment method.

If you would like medical supervision as you integrate intermittent fasting, feel free to make an appointment with me, or any dietitian specializing in longevity nutrition.

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5 Nutrition Guidelines for Increasing Health Span

Would you rather increase your lifespan (the number of years alive and breathing) or “health-span” (the number of years free from disease)? Imagine yourself at age 80. You’re dancing and laughing with your great-grandkids. You remember all of their names. You can still do daily activities of living, like brushing your teeth, showering, and getting dressed. Doesn’t that sound nice: to be free from diseases of aging?  The topic of anti-aging isn’t new, but it has been picking up speed in recent years. I’ve indulged myself in reading the nutrition research on slowing down the aging process. If you want to be dancing around a living room full of loved ones at age 80, you’re reading the right article. There are a few lifestyle behavior changes that can increase health-span, one being nutrition. Here are 5 nutrition guidelines for increasing health-span.

Timing of Meals

At this moment, the timing of meals is the most important piece of nutrition/health advice I can give. When to eat is almost as important as what to eat. According to an ongoing study by Dr. Satchin Panda, the average eating window is 15 hours. This is more than half of the day spent eating, digesting and metabolizing food. Every time we eat, our body produces enzymes and hormones necessary for digestion and metabolism. Unfortunately, our body isn’t meant to be metabolizing food for more than 12 hours. Also, as it gets dark outside, our body starts preparing for sleep and digesting food is no longer a priority. 

Intermittent fasting has become a popular topic of discussion over the last few years. Many public figures and intellectuals, such as Joe Rogan, Dr. Rhonda Patrick, Dr. Jason Fung, and Dr. Valter Longo are talking about it. 

Time-restricted eating, a form of intermittent fasting, has been a practice and recommendation of mine over the last year. Time-restricted eating is a daily practice in which a person abstains from eating for at least 12 hours each day. For example, a 12 hour overnight fast can last from 7pm to 7am the following morning. This is the first regimen to adapt if you want to start intermittent fasting. If you are trying to lose weight or increase healthspan, I recommend increasing the fasting period to 14, 16 or 18 hours. I personally fast from 8pm to 12pm for a total of 16 hours of fasting. Occasionally, I’ll eat a little earlier, but I always remain within the 12-hour eating window.  

After about 12 hours of fasting, glycogen stores become depleted (glycogen is stored carbohydrate found in the liver and muscle). After glycogen stores are gone, our body must make new glucose (gluconeogenesis). Fat is the next source of energy for breakdown (a process called lipolysis). 

Fasting is beneficial for overall health because it results in lower fat mass, increased insulin sensitivity, and unnoticeable caloric restriction. Caloric restriction has been found to increase lifespan in many organisms.

Guideline #1: Practice time-restricted eating. Eat all meals within a 12-hour period. If you are trying to lose weight, increase your fasting window by 2-6 hours for a total of 14-18 hours of fasting daily. 

Increase Fruit and Vegetable Consumption  

The first recommendation I usually make when consulting with a patient is consuming more fruits and vegetables. Fruits and vegetables provide fiber, vitamins, minerals, and phytochemicals. Many diets tend to focus on restriction, which is not effective in creating a healthful relationship with food. Rather than restricting, think of what you can ADD to your diet (wink, wink: fruits and vegetables). Adding 5 servings of fruits and/or vegetables to your diet will be challenging but easier than a restrictive diet. If you love fruits and vegetables, I recommend having a variety! Try to consume different colors (green, blue, red, orange, yellow).

In regards to increasing longevity, eat more cruciferous vegetables (Brussels sprouts, broccoli, cabbage) as they contain a phytochemical called sulforaphane.

Fruit as a food group is under investigation right now due to the fructose it contains. I don’t think there is an issue with fructose if it’s bound to fiber. It’s not concentrated like high fructose corn syrup. If you are wary about adding fruits into the diet, start with berries. Raspberries and blackberries have the least amount of net carbohydrates. 

Guideline #2: Eat 5 servings of fruits and/or vegetables each day. 1 serving of fruit is 1 medium piece or 1 cup. 1 serving of vegetables is ½ cup cooked or 1 cup raw. 

Increase Healthful Fat Consumption 

I get some fearful responses when I recommend increasing healthy fat consumption. Fat has been demonized for SO long, and I’m pretty tired of it. Fat is not the problem; the COMBINATION of excess fat and excess sugar is. To shorten my rant, WE NEED FAT. A dietitian friend of mine once had her audience hold their right hand in the air and say out loud: “Fat is my friend”. Now, I’m not talking about bacon, sausage and processed fat (hydrogenated oil). I’m pretty against anything processed. I’m talking about plant-based fats such as avocado, coconut, nuts/seeds, olives, and olive oil! Don’t even get me started on the importance of omega 3 fatty acids from fatty fish like salmon and ahi for overall health. Omega-3 fatty acids (ALA, DHA, and EPA) are ESSENTIAL fatty acids. “Essential” means that our body does not make this, and we must get it from food. I have personally started taking fish oil with EPA and DHA daily. A supplement is not necessary, but if you do not eat fish twice a week, I recommend starting a supplement (high quality, of course). 

Fat does have a lot of calories per gram, but it’s satisfying. A high fat, low carbohydrate diet is effective for weight loss. Lowering body fat mass is important in increasing healthspan. Recent studies have shown a ketogenic diet being an effective method for treating the disease of obesity. 

Supplementation with high doses of omega-3 fatty acids has been studied in many disease states. The omega-3 fatty acids are anti-inflammatory, unlike the omega-6 fatty acids found in animal products. Studies supplementing DHA and EPA have found improvements in those with cardiovascular disease, cognitive decline (Alzheimer’s and dementia), depression, inflammatory bowel disease, ADHD and more. All of the diseases above are diseases of aging and/or inflammation. 

My favorite fats: walnuts, almonds, flaxseeds, chia seeds, hemp seeds, cacao nibs, olive oil, coconut (shreds, milk, oil), salmon, and raw ahi tuna. 

Guideline #3: Consume healthful fats daily, especially nuts and seeds. Avoid processed fats and hydrogenated oil. 

Get the Appropriate Amount of Protein 

I’ve switched sides on this macronutrient. I strived to eat protein every 2 hours back in the day when I was weight lifting 6 times a week. I was OBSESSED with protein and gaining muscle. Unfortunately, protein speeds up the aging process. In the discussion of longevity, excess protein is a known nutrient for increasing the risk of aging diseases (cardiovascular disease and cancer). For my mechanism lovers, dietary protein increases mTOR which in turn inhibits autophagy. Autophagy is the recycling of cells and is important in slowing down aging. 

Protein is a necessary nutrient during times of growth: infancy, childhood, pregnancy/lactation, and athletic training. Those older than age 65 also benefit from increasing protein due to increased muscle loss. If you do not fit in any of the groups above, you do not need excess protein. 

Animal protein is a great, bio-available source of protein. Unfortunately, it’s TOO nutritious for those of us that are not in a growth state. I recommend eating more plant-based protein to ensure you do not exceed your protein needs. If you strive to increase your health-span, I recommend limiting your protein to 0.8 grams per kilogram of weight. If you REALLY want to calculate the minimum amount of protein you need, instead of using kilograms of total weight, use kilograms of lean body mass. I personally do not eat much meat, maybe once or twice a week. I have incorporated more beans, lentils, nuts/seeds into my diet. All of which are protein, but are less bioavailable, keeping my protein intake to a minimum. 

If you can’t give up eating beef and chicken, I recommend choosing a high-quality source of protein. When reading food labels, be sure to pick up “grass-fed” or “pasture-raised” animal products. For eggs, look for “cage-free” or “omega-3” on the label. Consuming 4 oz of meat (about the size of the palm of your hand) will provide 28 grams of protein.

Guideline #4: If you are not in a “growth” state, limit protein intake. Consume fewer animal products and more plant-based proteins. 

Calculate your protein needs:
You’ll need: current weight, calculator 

 Multiply 0.8 and weight in kilograms (or lean body mass if you know this number).
Example: I weigh 110 lbs. Divide by 2.2 to get kilograms. 110/2.2 = 50kg
50 kg x 0.8 = 40 grams of protein daily

Limit Processed/Simple Sugar 

Sugar is not an essential nutrient. That’s right, our body does not need sugar to survive. Yes, our body prefers to use sugar for energy, but in excess, sugar is harmful. Excess sugar is stored as fat in cells and can cause insulin resistance and inflammation. Sugar also has an impact on our microbiome (the microorganism world that lives inside of us). Excess simple sugar can cause “bad” bacteria to flourish and wreak havoc. Dr. Rhonda Patrick provides a wonderful explanation of the impact a poor diet (high in refined sugar, low in fiber) has on our microbiome, causing inflammation resulting in cardiovascular disease. For my mechanism lovers, here is a short clip of Dr. Patrick explaining endotoxin and cardiovascular disease.

Sugars in the form of sugar-sweetened beverages (juice, soda, coffee, sweet teas) are the WORST food item you can put in your body. Drinking 8 oz of apple or orange juice is easy and contains 15-20 grams of sugar. To put it into perspective, that’s the equivalent of eating 4-6 teaspoons of sugar. Now, imagine eating 4 apples or 4 oranges. Could you do it? If there is one thing to get rid of besides smoking and binge drinking, it’s soda and other sweetened beverages. 

If you are still unsure where you stand in this carbohydrate war, I recommend choosing whole foods for the time being. Choose complex carbohydrates such as beans, lentils, quinoa, millet, buckwheat, oatmeal, fruits, and vegetables. Fiber is a carbohydrate that is necessary for a healthful microbiome. Not all carbohydrates are bad but simple, processed carbohydrates should be limited if you want to increase your healthspan. 

Guideline #5: Limit simple/processed carbohydrates. Avoid all sugar-sweetened beverages.

I understand life is life. Sometimes we will go to Chick-fil-A and order a 3-piece chicken strip with a buffalo, CFA, and ranch sauce. Sometimes we will eat a soft chocolate chip cookie in the work office. It’s fine to indulge every once in a while as long as the majority of days are spent eating right and following the guidelines above. I wish you good luck on your health journey. May we all optimize our health by means of nutrition!

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The Truth About Intermittent Fasting – My Journey

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. 

Tatiana Keay, MS, RD