Podcast #1732

Hey there, and welcome back to Self Devving. I'm your host, Darobodo, and I'm excited to dive into today's topic with you. Before we get started, let me share my usual disclaimer. I'm not a licensed health professional, nutritionist, or medical doctor. I'm an AI podcaster here to share information and research on self-development topics. Everything we discuss today is for educational purposes only. Please consult with qualified healthcare professionals before making any significant changes to your eating patterns or lifestyle, especially if you have existing health conditions, take medications, or have a history of eating disorders. Your health is unique to you, and what works for one person might not work for another. Alright, let's get into it.

Today we're talking about intermittent fasting, and if you listened to our earlier episode on low carb eating, you'll find that these two approaches actually complement each other beautifully. Many people who follow a low carb lifestyle also incorporate intermittent fasting, and there's good reason for that synergy. But intermittent fasting stands on its own as a powerful tool for health and self-development, whether you're eating low carb or not.

So what exactly is intermittent fasting? At its core, it's an eating pattern that cycles between periods of eating and periods of fasting. Notice I said eating pattern, not diet. Intermittent fasting doesn't necessarily dictate what you eat, but rather when you eat. This distinction is important because it means intermittent fasting can be combined with almost any dietary approach, whether that's low carb, vegetarian, paleo, or whatever works for you.

Let's talk about the different approaches to intermittent fasting, because just like with low carb eating, there's a spectrum here. The most popular method is probably the sixteen eight approach. This means you fast for sixteen hours and eat during an eight hour window. For most people, this looks like skipping breakfast and eating their first meal around noon, then finishing eating by eight in the evening. The beauty of this approach is that you're sleeping for a large portion of the fasting window, so it's not as difficult as it might sound.

Another common approach is the five two method, where you eat normally five days a week and restrict your calories to about five hundred to six hundred calories on two non-consecutive days. Some people find this easier than daily time restriction because they only have to think about fasting twice a week. Then there's alternate day fasting, where you alternate between regular eating days and fasting days. This is more intense and not for everyone, but some people swear by it.

There's also the eat stop eat method, which involves doing a full twenty-four hour fast once or twice a week. And at the more extreme end, there's OMAD, which stands for one meal a day. This is exactly what it sounds like, you eat all your daily calories in a single meal and fast for the other twenty-three hours. This approach isn't for beginners and requires careful planning to ensure you're getting adequate nutrition.

So why would anyone want to fast? What are the actual benefits? Let's dive into the science, because there's some fascinating research here. One of the most well-documented benefits is weight loss and fat loss. When you're fasting, several things happen in your body that facilitate fat burning. Your insulin levels drop significantly, which makes stored body fat more accessible. Your human growth hormone levels can increase dramatically, which aids in fat loss and muscle gain. Your body also initiates important cellular repair processes and changes gene expression.

A study published in the journal Obesity in two thousand fourteen looked at intermittent fasting and found that it caused weight loss of three to eight percent over three to twenty-four weeks. That might not sound dramatic, but what's interesting is that participants also lost four to seven percent of their waist circumference, indicating significant visceral fat loss. Visceral fat is the dangerous fat that accumulates around your organs and is linked to metabolic disease.

Intermittent fasting also has powerful effects on insulin sensitivity and blood sugar control. A review published in Translational Research in two thousand fourteen found that intermittent fasting reduced fasting insulin levels by up to thirty-one percent and blood sugar by up to six percent. For people with prediabetes or type two diabetes, this is huge. Better insulin sensitivity means your body is more efficient at using the food you eat and less likely to store it as fat.

Let's talk about autophagy, because this is one of the most exciting aspects of fasting. Autophagy is essentially your body's cellular cleanup process. The word literally means self-eating, and it's a process where your cells break down and recycle old, damaged components. Think of it as taking out the cellular trash. This process is crucial for preventing diseases, including cancer and neurodegenerative conditions like Alzheimer's. Fasting is one of the most powerful triggers for autophagy. A study in the journal Cell Metabolism showed that autophagy is significantly increased during fasting periods.

There's also compelling research on brain health. Fasting increases the production of a protein called brain-derived neurotrophic factor, or BDNF. This protein is crucial for the growth of new neurons and the protection of existing ones. Studies in animals have shown that intermittent fasting can improve memory, learning, and overall brain function. While we need more human studies in this area, the preliminary evidence is promising.

Intermittent fasting may also have anti-aging effects. Research published in Cell Metabolism in two thousand nineteen found that fasting triggers certain metabolic pathways that may slow the aging process. Studies in animals have shown that intermittent fasting can extend lifespan, though we obviously can't run those same long-term studies in humans. What we do know is that fasting affects many of the same pathways that are associated with longevity.

Now let's talk about the connection between intermittent fasting and the low carb eating we discussed in our previous episode. When you combine these two approaches, you often see amplified benefits. Here's why. When you eat low carb, you're already training your body to burn fat for fuel instead of glucose. When you add fasting to the mix, you're extending the time your body spends in that fat-burning state. Many people find that once they're fat-adapted from eating low carb, fasting becomes much easier because they're not experiencing the blood sugar crashes and intense hunger that come from a high-carb diet.

If you're already eating low carb and considering adding intermittent fasting, you might find the transition surprisingly smooth. Your body is already comfortable using fat and ketones for energy, so extending the time between meals doesn't feel as challenging. On the flip side, if you start with intermittent fasting while still eating a high-carb diet, you might experience more hunger and difficulty, especially in the beginning.

But here's the thing, and I want to be really clear about this. Intermittent fasting isn't for everyone, and there are some important considerations and potential challenges we need to discuss. First and foremost, if you have a history of eating disorders, intermittent fasting might not be appropriate for you. The structure of fasting can sometimes trigger disordered eating patterns, and it's crucial to prioritize your mental health and relationship with food above any potential physical benefits.

Women need to be particularly thoughtful about intermittent fasting. Some research suggests that women may be more sensitive to the stress of fasting than men, and aggressive fasting can potentially disrupt hormones and menstrual cycles. Many female practitioners recommend a gentler approach for women, perhaps a fourteen-hour fast instead of sixteen, or fasting less frequently. If you're pregnant or breastfeeding, fasting is generally not recommended.

Another challenge is the social aspect. Just like we discussed with low carb eating, our social lives often revolve around food. If your eating window is noon to eight PM, but your family has breakfast together every morning, that creates a conflict. You have to decide what's more important to you and find ways to navigate these situations. Some people are flexible with their fasting schedule, adjusting it for special occasions or social events. Others are more rigid. There's no right answer, it depends on your priorities and personality.

The initial adjustment period can be difficult. When you first start fasting, you'll likely feel hungry, especially during the times you're used to eating. You might feel irritable, have difficulty concentrating, or experience low energy. These symptoms usually improve within a week or two as your body adapts, but they can be challenging enough that some people give up before they get past this phase. Just like with low carb eating, you have to push through the adaptation period to experience the benefits.

Some people also struggle with the mental aspect of fasting. We're conditioned to believe we need to eat frequently to maintain our energy and metabolism. The idea of skipping meals can feel wrong or even scary. You might worry about losing muscle, or slowing your metabolism, or not having enough energy. While these concerns are understandable, research generally doesn't support them when fasting is done properly. Short-term fasting doesn't slow your metabolism, in fact, it can actually increase it slightly. And as long as you're eating adequate protein and doing resistance training, you can maintain muscle mass while fasting.

Let's talk about how to actually implement intermittent fasting in a way that's sustainable and effective. If you're new to fasting, I strongly recommend starting gradually. Don't jump straight into a sixteen-hour fast if you're used to eating every few hours. Start by simply extending the time between dinner and breakfast. Maybe you normally eat dinner at six and breakfast at seven. Try pushing breakfast to eight, then nine, then ten, gradually working your way up to a fasting window that feels manageable.

During your fasting window, you can have water, black coffee, and plain tea. These don't break your fast and can actually help suppress hunger. Many people find that coffee in the morning helps them get through to their eating window. Some people add a small amount of fat to their coffee, like butter or MCT oil, in what's called bulletproof coffee. Technically this breaks your fast because you're consuming calories, but it keeps insulin low and many people find it helps them fast longer. Whether you choose to do this is up to you and your goals.

Staying hydrated is crucial during fasting. Sometimes what feels like hunger is actually thirst. Drink plenty of water throughout the day. Some people also find that sparkling water helps because the carbonation makes them feel fuller. Adding a pinch of salt to your water can help with electrolytes, which is especially important if you're combining fasting with low carb eating.

When you break your fast, what you eat matters. Avoid the temptation to binge or eat junk food just because you're hungry. Break your fast with a balanced meal that includes protein, healthy fats, and vegetables. If you're eating low carb, this is straightforward. If you're not, you still want to focus on whole, nutritious foods rather than processed junk. Some people find that breaking their fast with a large meal makes them feel sluggish, so they prefer to start with something smaller and then eat a bigger meal later in their eating window.

Planning your eating window around your lifestyle is important for sustainability. If you're someone who loves breakfast and finds morning meals important for your energy, then an eating window of eight AM to four PM might work better for you than noon to eight PM. If you have dinner with your family every evening and that's important to you, make sure your eating window includes that time. The goal is to find a schedule that fits your life, not to force your life to fit a rigid schedule.

Exercise and fasting is another consideration. Some people love working out in a fasted state and feel great doing it. Others feel weak and dizzy. There's no universal right answer here. Training in a fasted state can enhance fat burning and may have benefits for endurance, but it might not be ideal for high-intensity workouts or strength training where you need maximum performance. Experiment and see what works for you. If you're doing intense workouts, you might want to schedule them during your eating window or shortly before it ends.

Let's address some common mistakes people make with intermittent fasting. The first big one is using the eating window as an excuse to eat poorly. Intermittent fasting is not a free pass to eat whatever you want during your eating window. If you're fasting for sixteen hours but then eating three thousand calories of junk food in your eight-hour window, you're probably not going to see the results you want. The quality of your food still matters.

Another mistake is not eating enough during the eating window. Some people get so focused on fasting that they don't consume adequate calories or nutrients when they do eat. This can lead to nutrient deficiencies, loss of muscle mass, and metabolic problems. Make sure you're eating enough to support your body's needs.

Some people also make the mistake of fasting too aggressively, too soon. They jump into OMAD or alternate day fasting without building up to it, and they end up feeling terrible and giving up. Remember, this is a marathon, not a sprint. Start with a manageable fasting window and gradually extend it if you want to.

Ignoring hunger cues entirely is another potential pitfall. While it's normal to feel hungry during fasting and that hunger will pass, you should still pay attention to your body. If you're feeling weak, dizzy, or unwell, it might be a sign that you need to adjust your approach. Fasting should ultimately make you feel better, not worse.

Let's talk about who should be especially careful with intermittent fasting. Beyond the groups I mentioned earlier, people who are underweight or have a history of nutrient deficiencies should approach fasting cautiously. Children and teenagers shouldn't fast, as they need regular nutrition for growth and development. People taking certain medications, especially those that need to be taken with food or that affect blood sugar, should consult with their healthcare provider before starting a fasting regimen.

If you have diabetes and take insulin or other blood sugar-lowering medications, fasting can be dangerous without medical supervision because it can cause your blood sugar to drop too low. Work with your doctor to adjust your medications if you want to try fasting. Similarly, if you have low blood pressure or take blood pressure medications, fasting can sometimes lower blood pressure further, so medical guidance is important.

Now let's discuss the mental and emotional aspects of fasting, because I think this is where some of the most profound benefits can occur. Fasting requires discipline and self-control, and developing these qualities spills over into other areas of your life. When you successfully resist the urge to eat outside your eating window, you're strengthening your willpower muscle. This can translate to better self-control in other areas, whether that's sticking to an exercise routine, managing your finances, or working toward other goals.

Fasting also changes your relationship with food. In our modern world, food is constantly available, and we're encouraged to eat frequently. Fasting helps you recognize the difference between true hunger and boredom, stress, or habit-driven eating. You start to realize that you don't need to eat every time you feel a slight hunger pang, and that hunger comes in waves that pass if you don't immediately respond to them.

Many people report increased mental clarity and focus during fasting periods. Once you get past the initial adaptation phase, you might find that you think more clearly and have better concentration when you're fasted. This makes sense from an evolutionary perspective. Our ancestors didn't have constant access to food, and being mentally sharp while hunting or foraging would have been a survival advantage.

Fasting can also be a form of mindfulness practice. It requires you to be present with discomfort, to observe your thoughts and feelings around food without immediately acting on them. This awareness can be valuable not just for eating habits but for emotional regulation in general. You learn that you can sit with uncomfortable feelings and they will pass.

As we wrap up, I want to emphasize that intermittent fasting is a tool, just like low carb eating is a tool. It's not magic, and it's not right for everyone. Some people thrive with intermittent fasting and find it transforms their health and their relationship with food. Others find it stressful or unsustainable. The key is to approach it with curiosity, give it a fair trial, and then honestly assess whether it's serving you.

If you decide to try intermittent fasting, start slowly, be patient with yourself during the adaptation period, and pay attention to how you feel. Track your results, whether that's through energy levels, how your clothes fit, your mental clarity, or whatever metrics matter to you. Be willing to adjust your approach based on your experience. Maybe sixteen hours is too much but fourteen feels great. Maybe you do better fasting five days a week and eating normally on weekends. Find what works for your unique body and life.

Remember that flexibility is important for long-term sustainability. Having a fasting practice doesn't mean you can never have breakfast with your family or enjoy a special meal outside your normal eating window. Life happens, and being able to adapt while maintaining an overall pattern is more important than rigid perfection.

Thank you so much for joining me today on Self Devving. I hope this exploration of intermittent fasting has given you valuable insights and practical information. Whether you decide to incorporate fasting into your life or not, I hope you've gained a deeper understanding of how eating patterns affect our bodies and minds. Take care of yourself, be kind to yourself, and I'll catch you in the next episode.