It’s National Fasting February!
This month is the perfect time to lock in on your fasting goals! A recent article in the New England Journal of Medicine provided a wonderful overview of current studies in both animals and humans. According to the authors, “Intermittent fasting elicits evolutionarily conserved, adaptive cellular responses that are integrated between and within organs in a manner that improves glucose regulation, increases stress resistance, and suppresses inflammation (1).” This one sentence really helps to drive home the point that intermittent fasting is much more than a tool for weight loss. It’s a tool to tap into our body’s natural ability to heal.
Beyond weight loss, potential benefits of intermittent fasting include:
- Reduced inflammation
- Improved lipid profile
- Improved blood pressure
- Reversal of fatty liver disease
- Improved cognition
- And much, much more (2, 3)!
While February is half over, that doesn’t mean you have to postpone diving into the world of intermittent fasting until next month.
New to intermittent fasting? Consider the following tips to help get you going.
- Set realistic goals
- Setting a goal of 16, 24, or 48 hours may not be realistic if you are new to intermittent fasting.
- Starting off with 12 hours and increasing your time by an hour each fast is a perfect way to ease into fasting while giving your body time to adjust.
- Keep busy
- Fasts of 16-24 hours are often easier to achieve when a lot is going on. When our mind is occupied, hunger moves to the bottom of the list. This is a beneficial combination for intermittent fasters.
- Preparation is key
- Fasting fluids: Water, plain tea, or black coffee are staples. Remember to prioritize water as too much tea or coffee without adequate water intake can leave you feeling dehydrated.
- Decreased processed sugars: A diet filled with processed sugars can increase the feeling of hunger and lead to more cravings. While fasting can occur without any dietary changes, it’s easier to fast without the constant sugar cravings!
- Set yourself up for success: Don’t plan a fast during happy hour! Instead, fast up UNTIL happy hour and then enjoy!
Remember, whether it’s Fasting February or not, today is a great day to give intermittent fasting a try!
REFERENCES
- de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England journal of medicine. 2019;381(26):2541-51.
- DiNicolantonio JJ MM. Autophagy-induced degradation of Notch1, achieved through intermittent fasting, may promote beta cell neogenesis: implications for reversal of type 2 diabetes. Open Heart 6.
- Santos RX MP. mTOR is a potential therapeutic target for Alzheimer’s disease. Cognitive Sciences. 2011;6(1):1-24.
DISCLAIMER: The advice on this page is not meant to replace or represent medical advice. This is nutritional advice, which is NOT the same as medical advice. Before any weight loss endeavor, the consultation of an experienced health care provider is a must. As a general rule, the following individuals should not participate in fasting:
- Diabetics-particularly those on insulin
- Lactating women
- Pregnant women
- Individuals with a history of eating disorders
- Children under the age of 18
This list is not
Interaction through this blog’s associated social media accounts, podcasts, and other venues associated with The Fasting Doctor does not constitute a patient-physician relationship. Likewise, it does not constitute medical advice. By continuing to access this blog or related resources, you acknowledge and agree that the content and contributors are not liable for your personal use of dietary and wellness advice found in our contents. You acknowledge our recommendation to consult your care provider before utilizing our nutritional information.
For more information, please contact me at info@thefastingdoctor.com!
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