By Noelle Faulkner
MORE THAN JUST ANOTHER FAD, PERIODS OF FASTING HAVE BEEN SHOWN TO HAVE MANY BENEFITS TO THE BODY, PARTICULARLY WHEN IT COMES TO CELLULAR HEALTH
What is IF?
Intermittent fasting (IF) is the practice of timed and prolonged periods of eating. There are many different methods; the most popular include meal skipping, 18/6 (18-hour fast, 6-hours eating), 16/8, sunrise-to-sunset (only eating when the sun is up), OMAD (one meal a day), 5:2 (500-600 calories two non-consecutive days of the week, normal eating the other five days), 24hr fasting (eat-stop-eat), odd-day fasting and the more extreme water fasting, which can last up to 72 hours (not recommended for women without medical supervision, see below). In fasting periods, high amounts of zero-calorie liquids are consumed in place of meals, such as tea, coffee, electrolyte drinks and water.
Benefits of IF
When done correctly, IF has very potent longevity benefits. It can help regulate glucose, control blood lipids (like triglycerides), reduce the risk of heart disease, increase mental clarity and through autophagy, reduce the effects of ageing (including age-related diseases). “This idea of nutritionists’ three meals a day plus snacks, never be hungry, is killing us,” Dr David Sinclair, Australian biologist, professor in the Department of Genetics at Harvard Medical School and esteemed author on the ageing process, has famously said. In animal studies, Sinclair found that fasting increased longevity by up to a third and reduced disease. He has also pointed out many times that homo sapiens were not designed to spend the day consuming highly dense meals, as we do today – that periods of not eating encourages our body to do other things beyond just processing meals. “Over-consumption, or just consumption in general, makes your body complacent, and we know this in great detail at the molecular level. There are genes that respond to how much you’re eating and what you’re eating, and whether you’re exercising, and these are called longevity genes, and they give our body resilience.”
Is this a weight loss plan?
No, this is a common misconception perpetuated by the diet industry. There is insufficient evidence to support any claims this is a sustainable weight loss “diet”. In fact, multiple studies show, when compared to popular diets, including paleo and calorie-counting, IF showed no weight loss benefits. However, when utilised in conjunction with a healthy, nutritional and mindful diet, IF can help boost all over bodily health and longevity. IF is about when you eat, not what you eat, and therefore not a diet plan.
There are genes that respond to how much you’re eating and what you’re eating, and whether you’re exercising… they give our body resilience.
IF is not for everyone
Medical supervision and mindful diet planning are essential with IF, particularly when it comes to the female body, which has been grossly underresearched, compared to its effect on males. IF can also be an extremely dangerous trigger for those with a previous history of disordered eating, and can distract some people from getting the proper nutrition they need in their diet, which can reverse all of its longevity benefits.
WHERE TO START?
Start with small fasts, such as 10-12 hours, odd-day, 5:2 or sunrise to sunset, and consult your medical professional before and throughout your fasting journey. This is very important as prolonged fasting can act as a stressor, and has been clinically linked to hormone disruption, metabolic dysfunction, irritable moods and even early-onset menopause; particularly among women with thyroid issues, adrenal fatigue, PMS, PCOS, fibroids, endometriosis and stress-related issues. Plus, in some cases, fasting can raise cortisol and actually increase food cravings, leading to overeating. For this reason, some people also take MCT oil during their fasts to support cortisol levels. Drink plenty of water and electrolytes throughout your fast, and stay mindful of your moods, fatigue levels and nutritional needs.
STAGES OF A FAST
When the body is experiencing fast, it moves through a number of phases after consuming food.
- 1-3 hours: Growth period where the body digests and absorbs nutrients, and breaks down carbohydrates, protein and fat into fuel (like glycogen) and creates amino acids needed for bodily function. Blood sugar levels increase, higher amounts of insulin are secreted.
- 4-12 hours: Insulin levels decline, blood sugar levels stabilise and glycogen stores are used for energy until the body finds another source. Soon, fat burning begins as the metabolic shift is made to fat stores for fuel (ketosis).
- 12-18 hours: Body enters ketosis, sugar cravings decline and the brain produces brain-derived neurotrophic factor (BNDF), increasing mental clarity and cognitive function. This stage can be boosted by following a ketogenic diet in the lead up to the fast.
- 20+ hours: Early autophagy (or repair mode) begins. The body starts recycling or clearing old cells, reducing inflammation and protecting from oxidative stressors. Autophagy declines with age, which can increase the risk of many diseases, including Alzheimer’s; triggering it through fasting occasionally can help protect the body from this.
Follow these experts to learn more
Cynthia Thurlow is a nurse, and intermittent fasting and nutrition expert. Her newsletter, blog, book and podcast help break down the barriers many women face with IF.
cynthiathurlow.com
Dr. Molly Maloof is a lecturer at the Wellness Department of the Medical School at Stanford University where she created a course entitled, “Live Better Longer: Extending Healthspan to Lengthen Lifespan.”
drmolly.co
Dr Sara Gottfried is the author of bestsellers The Hormone Cure, The Hormone Reset Diet and Women, Food and Hormones and a trusted voice on longevity through diets and hormones. She often talks about IF, its challenges and benefits for women on her blog and in her books.
saragottfriedmd.com
