I am putting this blog post together from various research I have found and will document sources when available.  

Please consult a medical professional before embarking on any new nutritional program.  This post is intended for information only. 

What is Intermittent fasting?

IF is an eating pattern with little to no energy intake interspersed with periods of normal energy intake, adhered to on a repeating basis.  (IDEA Fitness Journal, Aug. 2020.)

Main purpose is autophagy which is cellular clean out, or stated differently, cleaning out damaged cells to make way for healthier, new ones.  Auto means self, and phagy means eating. 

Bottom line:  Research is showing promise that it is beneficial, though scientific evidence is still forming.

Who is it not for?

Anyone younger than 23 or older than 75

Pregnant or breastfeeding women

People who have advanced Type 1 diabetes

Anyone with a sleep disorder

Anyone with an eating disorder

People with the mental challenges of taking things to an extreme or are fearful of weight gain.  Anyone who will use it to justify binge eating behavior, or obsessed with body weight.

My opinion:

What I find interesting is learning about the Migrating Motor Complex.  The Migrating Motor Complex is a cyclic electrical pattern in the digestive tract that occurs after the digestion of a meal. This takes place in the stomach and small bowel during fasting and is interrupted by feeding. 

The MMC clears away residual food and cellular debris and controls the overgrowth of bacteria in the intestines (Deloose & Tack 2016) IDEA August 2020.  This process takes approximately 90 minutes and is four phased with the third phase being the most relevant.  

Eating frequently inhibits pathways that help us deal with oxidative and metabolic stress.  Fasting allows for metabolic flexibility where the body shifts from liver-derived glucose to
adipose tissue ketones as the primary source of fuel.  Overeating can inhibit the switch between glucose and fat oxidation resulting in insulin resistance, reduced leptin sensitivity and obesity.  (Harvie & Howell 2017; Muoio 2014.

 How to practice IF:

The easiest way to implement IF into your life is to eat dinner and wait 12 hours before you consume anything other than water.  That is it in a nutshell.  Various sources believe it is better to stop eating at sundown and start at sunrise as this works with our bodies' natural circadian rhythms.  Is it beneficial if we eat 9pm and then at 9am?  Yes, but our digestion seems to slow down at night naturally, so earlier is better for sleep and motility.

This does not need to be done everyday but it seems beneficial to incorporate a few times a week.  If 12 hours is easy for you, then you can push it back further.  Experts say up to 16 hours.  Other people profess to eating during a timed window of 8 hours.  Which, of course, is the same thing!

Conclusion

From my reading, it appears that IF is not a magic bullet.  It involves choosing the regimen that is right for you, in addition to spacing meals in accordance with your circadian rhythms.  

Exercise amplifies the benefits of IF and both exercise and IF benefit the cardiovascular system, energy metabolism, and cognitive function. (Mattson, Longo & Harvie 2017) 

The acute stress of exercise and cellular stress of IF activate signaling pathways that ultimately manage the body's inflammation and ward off illness.  That is a very good thing!

So exercise, sleep management, stress reduction, getting some Vitamin D, eating more plants, eliminating processed foods, etc, are all important to good health.  If you intermittent fast but drink alcohol and smoke, you are just silly.  My advice, as always, is to take small steps that improve habits in order to make living a healthier life with more energy and vitality, both achievable and fun. I like my clients, friends, and family to feel successful and confident in their ability to create a life they love. If you need assistance with this, I am always available to you and can be reached at [email protected] or instagram @thetriomethod,com.