Intermittent Fasting Basics for Better Metabolic Health
Before experimenting with intermittent fasting and paying more attention to my eating and fasting windows, I would often get irritable and lethargic if I did not eat every few hours, especially if I did not have a carbohydrate source—it was not fun for me or anyone around me! This was a big indicator of poor metabolic flexibility, which is critical for overall health and vitality.
Metabolic flexibility is the body’s ability to use fat as a fuel source if carbohydrates, the body’s preferred source of energy, are not available. It can also be viewed as the body’s ability to adapt to and respond to environmental changes. Metabolic inflexibility is associated with insulin resistance, high blood pressure, and high cholesterol.
Benefits of metabolic flexibility according to research:
· Better weight management
· Increased energy levels and alertness
· Lower risk of age-related diseases
· More consistent blood sugar levels
· Improved sleep
· More stable moods
· Improved workout performance
Having metabolic flexibility not only allows the body to more efficiently use fuel from different macronutrient sources, but can also be more convenient in daily life if you don’t need to have a carb source every few hours.
The easiest way to improve metabolic flexibility in a short amount of time is through moderate intermittent fasting. If you have poor metabolic health, it is important to ease into it. Going into a longer fast right off the bat, for example 18 hours or more, will just put the body into panic mode.
Start with a 12-hour fasting window and move up from there
Begin with a 12-hour fasting window that works best for your schedule and lifestyle. Stick with this for a few weeks before increasing.
Intermittent fasting can be thought of in terms of overnight fasting windows, since the majority of the fast will happen at night while you are sleeping.
If you are a shift worker or extreme night owl, feel free to adapt this to your schedule while keeping with the fasting window length of at least 12 hours.
What fasting window is doable and realistic for you and your life? Use my FREE Ultimate Guide to Living Healthier Longer to set up your ideal intermittent fasting schedule.
Kick the Late-night Snacking Habit
Late night snacking can be a roadblock in maintaining optimal eating windows. It is also not supportive to optimal health for other reasons - blood sugar and sleep quality to name a few.
Are you someone who likes a sweet or salty snack at night? That's okay! Meet yourself where you are at. Try eating your night snack 1-hour or even just 30-minutes earlier. Small changes make a difference!
Eating foods that are labelled as low-calorie or fat-free still count and are actually worse! These foods are often heavily processed and contain additives or extra sugar.
The best foods you can reach for at night are those that will have as little impact on blood sugar as possible. Some examples of these are a spoonful of nut butter or a few nuts, a spoonful of MCT oil, or ½ cup of plain coconut yogurt. If you are taming a serious sweet tooth, dark chocolate with 72% cacao or greater and a sugar content of less than 5 grams can be helpful.
For the best results, stop eating 3 hours before bedtime.
Does not Have to Be Followed Everyday
You don’t have to keep consistent fasting windows all week to reap the health benefits. In fact, changing it up throughout the week can force your metabolism to be even more flexible because it cannot fully adapt to a consistent schedule.
Got a late-night Friday dinner with friends and then had an early breakfast date on Saturday morning? Don’t sweat it. Research shows that even 5 days a month over the course of 3 months can result in decreased body fat and lower blood pressure.
Don’t Sacrifice Nutrients
If you are not getting enough nutrients as a result of intermittent fasting, all efforts are in vain. This is especially relevant if you are skipping a meal. Be sure to get lots of colorful vegetables and consider including a green powder. Refer to my FREE Guide to Living Healthier Longer for a list of nutrient-packed foods.
My Intermittent Fasting Protocol for most days
· 8am Non-fat soluble supplements
· 10am loaded “brain boost” matcha drink (protein powder, nut milk, water, creatine, l-glutamine, maca powder, MCT oil, cinnamon). This still allows my blood sugar to stay stable enough to mimic a fast.
· 2pm first meal
· 7:30pm dinner last bite by 8:30pm
This may be extreme for some people, but it took me months to work up to this. I also don’t follow it religiously. If I stop eating before 7:30, I feel hungry at bedtime and have trouble sleeping. This schedule is what works for my schedule and rhythms. It looks different for every body.
If you would like more dedicated support, you can work with me one-on-one.