Intermittent Fasting & Why It May Be Right For You

I am a HUGE fan of intermittent fasting (IF). There are several types, and I go more into detail about each type in one of my lectures. I want you to know not all IF options are ideal for everyone, or at all. I would consult a medical professional before entertaining the option of IF into your weekly or monthly routine. 

Personally, a well-tolerated IF is the 16:8 rule. Essentially, you fast for 16 hours and eat for 8 hours. Ideally you should consume 120-140 grams of protein per day, remain to keep your caloric intake the same although remembering to eat NUTRIENT DENSE foods, and to ensure you are not "starving" yourself during your 8 hours of eating. 

Please note: Do not do this if you are pregnant, breastfeeding, have a adrenal disorder like Cushings or Addison's Disease or HPA axis dysfunction, or lastly have an eating disorder. Again, consult a professional (Hi, nice to meet you I am Katie) to seek guidance on best times to do IF, as well as what to eat and what times. I work with people specifically on a functional nutritional focus with a focus in incorporating IF and circadian rhythm eating to optimize health, reduce inflammation, and improve metabolic function. This in turn helps maintain a healthy weight. 

Here are some key notes:

• Options are eating from 12PM-8PM- NOTE I personally like an earlier option, to try to consume 30 grams of protein within one hour upon awakening and to not eat within 2 hours prior to bed, so adjust this methodology per your own schedule. 

• Macros per day:

  • Protein: ~120-140g

  • Carbs: Low (~50–80g net carbs daily)

  • Fat: Balanced with satiety in mind, which means get some complex carbohydrates for good fiber, eat nutrient dense foods with healthy fats- salmon, avocado, utilize olive oils. 

• Meals:

  • 3 main meals: Lunch, Snack, Dinner- Do not SKIP meals with the IF 16:8 rule, you will notice your meals will be smaller because you will not be as hungry due to the time restraint, this results in naturally a reduction in caloric intake although maintaining steady glycemic index, this is a safe and manageable reduction to calories. 

  • 2 snacks: 1 between meals, 1 post-dinner (optional small snack)- Nutrient dense

• Make a goal to shoot for all meals are gluten-free, whole-food based, and anti-inflammatory. Adding plant-based proteins to add variety and diversity is awesome. 

Benefits of IF:

1. Improved Metabolic Function:

IF helps regulate insulin levels, lower blood sugar, and improve insulin sensitivity — which is crucial for:

• Preventing or managing type 2 diabetes

• Reducing metabolic syndrome risk

• Supporting fat-burning (lipolysis) during fasting periods

2. Improves Brain Health/Function:

• Stimulate BDNF (brain-derived neurotrophic factor), supporting memory and cognition

• Reduce brain inflammation

• Promote mental clarity and focus due to stable blood sugar and ketone production during fasting. Remember with this method I am not asking you to consume a keto diet at all. I want balance and I want stability with your glucose levels so that you have multi-system benefit. 

3. Can Promote Weight Loss:

Because 16:8 naturally limits the eating window, it may help with:

• Reduce overall calorie intake- Usually people consume on average 200-400 calories less when eating in a restricted time period

• Increase fat burning, especially visceral fat

• Maintain lean muscle if paired with strength training and adequate protein- TIP: Add a protein supplement if you are having difficulty with maintaining the recommended protein amount, additionally adding collagens and peptides to include creatine is also helpful with muscle repair, cell turn over and maintaining muscle composition. 

4. Cellular Repair, Reduction in Free Radicals, and Autophagy:

During fasting, your body initiates autophagy — a process where cells clean out damaged components, cell matter, essentially free radicals that cause inflammation and premature aging, this in turn can:

• Supports and improve longevity (on a literal cellular level)

• Reduces the risk of certain diseases (cardiovascular & neurological to name two main important health focuses)

• May slow signs of aging (may improve with skin elasticity, natura collagen production, gut permeability, chronic inflammation, hormonal imbalances-hair loss/premature greying, weight gain, skin changes)

4. Reduced Inflammation and Oxidative Stress:

Studies show that fasting can reduce markers of chronic inflammation, which would then improve or reduce ailments focused with the immune system, such as:

• Autoimmune conditions

• Gut health

• Skin and joint health

5. Improved Overall Gut Health: By giving your digestive system a break to adequately recover- rest and digest mode you will find that:

• You reduce bloating and sluggish digestion

• Support gut lining repair, reduce gut impermeability (leaky gut)

• Enhance gut motility (especially helpful for those with dysbiosis or irritable bowel diseases)

6. LASTLY, I Find it to be highly sustainable to follow:

•  Out of all the options for IF, I find this to be the gentlest and well tolerated. Allows people to not feel deprived, less blood glucose highs and lows and allows for consistency. 
• I recommend doing IF usually twice a week, sometimes 3 times per week. 
• Ensure 1.5-2 L of water per day if you have no fluid restrictions with other health conditions.

Again, this Blog is to be a form of information and not intended to treat, cure, or diagnose you. Please consult a professional. If you are seeking tailored advice to improve your health, recipe recommendations and more- please do not hesitate to contact me and we can discuss how I may transform your life and health!

Warm Regards,

Katie