WooHoo! I am excited to say I was invited to be interviewed on my first podcast. There was no better podcast to speak on than the Live HAPPIER Longer Podcast. The girls of Live Happier Longer, Molly Watts and Angela McDade have what they refer to as their Five For Life Pillars, which are 5 daily actions that are proven to increase longevity, and improve optimism about aging.
Have you heard about intermittent fasting? What about bio-individuality? On the podcast, we spoke a bit about how to take a holistic approach to healthy aging from a nutrition and fitness perspective. As you know I am a firm believer in nutrition can heal us or harm us. We discussed how I take into account each individuals lifestyle and habits and then create healthy habit changes. For example, when adopting healthier nutrition habits, we would take into account your stress levels, your sleep, your exercise and the way your body responds to different types of foods.
Intermittent Fasting For Fat Loss and Healthy Aging
One thing to take note is that Intermittent Fasting (IF) and Fasting is nothing new, it is not a diet, and has been practiced for thousands of years. The benefits of Intermittent Fasting include:
- Insulin levels can be lowered which can aid in fat burning.
- Increases Human Growth Hormone – which is pivotal in maintaining youthful vitality, health, fitness, and longevity. Includes promotion of muscle growth and boosting fat loss by increasing your metabolism.
- Cellular repair/Autophagy – removes waste and built up “gunk” from cells.
- Lose Weight and Belly Fat – Intermittent Fasting enhances hormone function to facilitate weight loss. Short-term fasting has been found to increase metabolic rate 3%-14%
- Can reduce Insulin resistance, therefore, decreasing your risk for Type 2 Diabetes.
- Can reduce oxidative stress and inflammation in the body – this has the potential benefit to aid in healthy aging and decrease the development of numerous diseases.
- Is beneficial for the heart – Intermittent Fasting can improve numerous risk factors for heart disease including lower blood pressure, healthy cholesterol levels, lower triglycerides, and inflammatory markers.
- Can benefit Brain Health – by increasing the growth of new neurons and protecting the brain from oxidative damage.
How to get started with Intermittent Fasting
Begin by prolonging your breakfast. For best results don’t eat or drink anything 2-3 hours before going to bed. Then the next day you break your fast (breakfast) 14-16 hours after your last meal. If 14 – 16 hours seems unmanageable to begin with start with 12 hours. After a few days, move to 14 hours, then to 16 hours. When you break the fast you ideally will have a healthy protein, healthy carbs in the form of greens, a small amount of a low glycemic fruit (like berries), healthy fats like Avocado, seeds, coconut oil, avocado oil, eggs, and grass-fed butter. By instituting this you will begin to utilize your fat stores for energy instead of relying on your glycogen stores (glucose, carbs).
It may take a couple of weeks for your bodies “cravings” to normalize and the supposed “hunger” you feel to subside. You will notice this is not true hunger but an actual “feeling” for something you have in the past fed your body (the old craving). This old craving will disappear. A key health benefit to this is improved gut health which can improve your brain health, your immune system, decrease anxiety, increase mental acuteness and clarity. Improved metabolism and gut health will impact your overall health in a positive way.
I have found for many it can be a life-changing experience and an extremely beneficial way to shift your body into a fat burning machine and improve a wide variety of biomarkers for disease. If you want to know more about the benefits, reasons, and the how to’s on intermittent fasting, I recommend reading, “A Complete Guide to Fasting” by Dr. Jason Fung.
As always I appreciate your time and thank you for reading! Have a blessed and beautiful day of joy!
Here is the podcast – I would love to know what you think.