Intermittent Fasting
Intermittent fasting has become quite a trend over the years and has boasted many incredible health benefits. But just like many things when it comes to health, it’s hard to distinguish whether it is a true health practice that will actually benefit you -OR- if it’s just a bunch of false claims.
I’m here to let you know that intermittent fasting is a real thing that features many of proven benefits to optimize your health.
But there is still one thing to consider: A growing number of studies have started to indicate that intermittent fasting may not be as beneficial to women compared to men, particularly women with high cortisol levels.
So in this newsletter, we’ll be diving into what exactly intermittent fasting is, what considerations women need to be mindful of, and how you can get started reaping the benefits 🔥
So, what exactly is intermittent fasting?
Let’s rewind for a second and get clear on what intermittent fasting is. Unlike most diets that tell you what to it, intermittent fasting focuses on when to eat by incorporating regular short-term fasts into your routine.
And the results can be quite astounding. Intermittent fasting can assist in -
Lower cholesterolReversing insulin resistance/Type 2 diabetesWeight lossLowering your risk of heart diseasePreventing Alzheimer’sIncreased focusDecreasing inflammation
How does your body achieve this? By decreasing insulin levels to improve fat burning and insulin sensitivity, allowing your body a break from digestion to rest and repair, and reducing overall caloric intake.
Special considerations for women
Yes, IF is sounding pretty good right about now but there are three key things you should know before you give it a try --
1. Fasting is a stressor for the body.
Intermittent fasting itself is a stressor on the body and in the context of our modern-day life that’s already filled with chronic emotional, physiological and environmental stressors, IF may not be that great for you. If your cortisol levels are already elevated because of day-to-day life demands and IF increases your cortisol too, this may disrupt your thyroid over time.
2. Fasting can lead to undereating.
Going a significant number of hours without eating can influence hormones in a variety of ways. The caloric restriction caused by IF could lead to a loss of menstrual cycle and interfere with fertility for women. And undereating usually means under-nourishment. Less food = Less nutrients, and problems related to nutrient deficiencies can occur.
3. Fasting can increase hunger and obsession with food.
If you feel like you’ve been repairing your relationship with food, but food is still triggering for you due to a history of restricting foods and disordered eating, an intermittent fasting cycle may lead to a cycle of restricting and bingeing. This is extremely important to monitor as problems with this, will only amplify the challenges of point #1 and #2 above.
How to try intermittent fasting
While there is not a one-size-fits-all approach to anything in regards to health, I’ve put together a few guiding principles to be mindful of should you try IF.
Aim for 12-hour fast instead of the common 16+ hour fasts. You can still get great results and support your hormones in the process.
A 12-hour fast can look something like wrapping up breakfast before 7am and then not eating again until 7pm.
Keep in mind you can still have water, tea, and other calorie-free (and sugar-free) drinks during the fasting period.
Remember that even if you are fasting, you still need to eat well when you do eat. Fasting and then bingeing on ice cream and french fries isn’t going to get you anywhere. Choose to eat real foods, tons of non-starchy colorful veggies, healthy fats, high-quality protein, etc.
