2 FAST 2 FURIOUS
BASICS, HOW TO’S, WHY EVEN, AND AM I GONNA DIE?
*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.
I’ma answer all this and moreeeeeeee.
So again, this is my baby knowledge and understanding of IF, which will forever be growing and expanding, I quote and link the experts in this field, and definitely encourage you to listen/absorb their content J
I also feel we need to clarify that we need to see and frame IF as a tool for optimal health and becoming thriving millennials, rather than a diet / weight loss protocol. IF benefits our health and our performance.
Some epic benefits of IF;
- neurogenesis (new neural growth, which enables us to make new connection and recall information faster, improves learning abilities, memory consolidation and cognition)
- re-balances our gut health
- primes our immune system and enables it to calm down and rebalance
- improves energy production
- improves insulin sensitivity
- improves nutrient absorption
- improves inflammatory markers
- improves protein efficiency usage
- and as an indirect benefit, will aid weight loss and muscle synthesis, because you’ll be healthier, and being healthy = a stable, healthy weight and being in an anabolic state.
So, how does IF work?
So, in our ancestral days, which is essentially what a lot of the “health” principles and lifestyles evoke - we went through periods of famine and feast. Some days, we didn’t eat, we couldn’t find food, and other days, we killed something, found some tubers and had a bomb ass feed. And it’s genetically imprinted in us, that we benefit from having these cycles of feast and famine. So fast forward to today’s society, food is everywhere. It’s sooooo easily accessible, its 24/7, uber eats, but it’s also very far removed from the true food we’ve been designed to eat. It’s processed, nutrient empty, high density, bloat-causing, brain fogging, digestion fucking, inflammatory forming “food”. So we tend to see more of the feast side of this story, than the famine, as we live in an “obesogenic environment” and our food culture is of constant consumption, because it helps the economy. And this is linked to disease, imbalances and dysregulation in the body. Digestion takes up HEAPS OF OUR ENERGY, which can lead to our body not mopping up free radicals, not turning on cell death aka apoptosis aka the coolest word, it’s like we’re never resting. Our bodies and digestive system are put under so much stress and work, that often, things slip through – toxins, undigested foods, bacteria, pathogens, etc.
So, through implementing a time restricted eating / IF protocol, will see this energy free’d up to do what our bodies need to do to ensure longevity and enabling us to being thriving millennials. We’re able to mop up these free radical cells, clear out the plaques in our arteries, regulate our hunger hormones – which we explore in our pervious blog, gives our digestive tract a break, to repair and regenerate, balance our microbiome, boost our immune system, aiding weight loss, detoxification and so much more.
Fasting can help with autoimmune, skin conditions, mood imbalances, reverse diseases, improve mental acuity, our stress response, reduce inflammation and associated their symptoms. Fasting allows us to heal. All systems. All issues.
When we fast, we’re also going to be more aware of how detrimental shitty foods are for us, because when we eat something regularly, we adapt. Or we get used to the bloating, the bad feels, the inflammation. When we take out these foods, not only because we’re fasting, but also because when we start taking care of ourselves and implementing thee strategies, we want to eat better foods that nourish us. So when we take these foods out, we’re reducing inflammation, reducing IBS, and balancing out our microbiome more efficiently, healing our guts, and then if we eat these shit foods again, you’ll notice such a more immediate and acute response. Which will make you realise that those foods, aren’t good for you. They don’t agree with you being thriving. So therefore, they gotta go yo, you gotta upgrade.
Also, so many traditional cultures utilise fasting to achieve a higher sense of purpose and wellbeing – from Ramadan to Lent. We fast before we have to have operations, we fast before tests, all because it’s a true indication of what’s happening and away from the influence of food. It also resets our hunger/satiety hormones, so we’re more intune with our internal hunger cues – as to when we’re truly hungry and ready to eat vs, what time it is, what everyone else is doing, if we have “space” (which I’m the first to admit, I fucking do haha).
There’s a “true fast”, which is just water. I personally, do a black coffee w/ my cordyceps mixed in because I train during my fast, and just love my little morning adaptogen x polyphenol hug (aka my coffee x cordyceps combo). Others, such as Dave Asprey intermittent fast with a bulletproof coffee, or some kind of high fat beverage, to encourage fat burning and mental acuity, and also a slow release of energy and reduced hunger. Others add in collagen, greens, and other supplements to support their bodies during the “fast”.
Fasting daily for 16-18 hours to be when hormonal benefits, and where apoptosis aka cell death is triggered from Dr. Rhonda Patrick. Whereas Dr. Sacchin Panda says 11 hours is beneficial and more TRE. So I feel, aim for 11, anything above is awesome. And whether you implement a fast every day, or one a week, a few times a week, or do a prolonged fast (as @inthera utilises, and discusses on her blog). Either way, creating more time not eating is beneficial, and it’s also important to be consuming nutrient dense foods when we break our fast.
If you’re like “Lize how the hell do I even implement this?” WELL I push out/ skip breakfast to like 12-3pm, depending when I eat and finish dinner / let it digest (2-3 hours). So say I eat dinner like 6, finished digesting like 9. Wake up 6, that’s already 9 hours, I’ll train and eat at like 11? Which hits 14 hours, or I push it out to like 12pm or 3pm, which is either 15 or 18 hours. And I’m g.
Otherwise, eat an early dinner at like 4pm, and then we sleep for like 7.5 hours and then say it’s digested by like 6pm, we wake up at 6am that’s already 12, eat breakfast at 8, that’s 14. Eat at 10, 16 hours done, stretch it to lunch time when ya feeling hungry 18 hours boom.
TRE (time-restricted eating) works more in an eating / fasting window and is same same but dif to IF, and a different way to frame and approach fasting. So our eating window will be 8-10 hours, and our fast is 14-16 hours. So with the above examples, we start eating at 12 or 2, our eating window is 6-8 hours, and the fast is 18-20 hours without even really thinking about it. It seems like a lot, but you’ll notice not only do you regulate your hunger and don’t feel enslaved to eat, hangry, or thinking about food 24/7 (which both is and isn’t a dream haha), but you’ll likely be making better food choices, have more energy, reduce bloating and digestive upset, feel lighter, less lethargic, and so much more.
Some push-backs I want to address and what Jess (@inthera) brought up with me, is how women shouldn’t fast. I feel this idea exists because our body holds onto more fat and things because we need that for when we make a baby. Our genes want to keep us being juicy fertile turtles. And fasting, adds a mild stress on the body, as we’re forcing our body to adapt and utilise nutrients more effectively. So adding this additional stress to our chicky babe bodies can negatively impact our ability to conceive and hold a baby inside. But, I feel there’s so many benefits to fasting and this notion is somewhat not applicable unless you’re trying to get pregnant or if you’re pregnant – yeah don’t fast. All other conditions and non-pregnant women, pass go, collect $200 dollars.
Hit me with any questions or if you need help or guidance or anything!!