Intermittent Fasting For Women

What is Intermittent Fasting (IF)?: Intermittent fasting involves alternating cycles of eating with zero calorie input, focusing NOT on WHAT you eat but WHEN you eat.

Time-Restricted Eating (TRE): This method confines DAILY food intake to a specific window 

Fasting: A Historical Practice Turned Modern Health Strategy: Originally rooted in spiritual practices, fasting has gained modern popularity for its purported benefits in weight management, heart health, and metabolic function.

The Alleged "Healing State" of Fasting Proponents of fasting argue that it induces a healing state in the body, potentially contributing to fat loss AND cellular repair and rejuvenation 

Exploring the POTENTIAL BENEFITS of IF:

• Autophagy - Cellular Clean-Up: Fasting is said to activate autophagy, the body's mechanism for removing damaged cells, which could be crucial in preventing diseases. (Note: autophagy is a continuous and very complex running algorithm that is constantly occurring within our bodies)  Renowned researcher on nutrition, Alan Aragon, discusses his findings with Dr Stephanie Estima here: https://www.youtube.com/watch?v=nF9co6fUIg8 (time stamp: 46:38)

• Combating Obesity-Related Conditions: potential mitigation of disease risk associated with obesity: type II diabetes, high cholesterol, and fatty liver disease 

• Cancer Risk and Inflammation: SHORT-TERM (approx 2-6 months) fasting is argued to reduce the risk of certain cancers and decrease overall inflammation https://acsjournals.onlinelibrary.wiley.com/doi/10.3322/caac.21694

• Fat Loss Through Energy Shift: Once muscle and liver glycogen (stored glucose) gets depleted, the body is forced to use stored fat for energy leading to fat loss (note: "calorie" = "energy")

• Boosted Brain Function: Enhanced cognitive performance is another purported benefit.

• Enhanced Insulin Sensitivity: By not constantly introducing carbohydrates which are broken down to glucose, into the system, IF (in the SHORT-TERM) can improve the body's response to insulin and related hormone cascades

Caveats to Consider in IF:

• Autophagy - Not Just Fasting: Exercise may be more effective in stimulating autophagy than fasting so if you want to theoretically enhance autophagy, a more bang for your buck practice would be to exercise instead of fast

• IF may not be any more special than plain ole calorie restriction: see Dr Layne Norton, PhD in Nutritional Sciences concise explanation of the meta-analysis here:  https://www.instagram.com/reel/CdwAGKXp2sq/. Here’s Alan Aragon’s review of similar data: https://www.instagram.com/p/Cd4EqHAvDMG/

• Hormonal Differences Between Genders: The ghrelin hormone, responsible for increased appetite, increases significantly in women compared to men when fasting. (This is intuitive.  Our brain senses an energy crisis and kicks out more ghrelin to stimulate appetite) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693612/

• Risks of Endocrine Disruption: PROLONGED fasting can lead to hormonal imbalances (thyroid, insulin, cortisol, estrogen, progesterone, testosteron etc etc), contributing to increased abdominal fat, mood disorders, thyroid disorder, reproductive/menstrual disorders and overall weight gain due to energy deficits perceived by the hypothalamus. For Dr Stacy Sims, MSC, PHD, leading women’s exercise physiologist and nutrition scientist explanation click here: https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn%E2%80%99t_practice_intermittent_fasting

• Protein Intake and Muscle Maintenance: Skipping meals makes meeting the daily protein requirements very challenging, crucial for maintaining and building muscle mass.

MY Personal Approach to Trying TRE, not IF:

• Professional Guidance: I’m seeing a healthcare provider and a nutritionist to establish a safe time-restricted eating routine ensuring my body receives the nutrients it needs to feel energized and perform. Get BASELINE LAB work done first! (Yes, I am shouting about the lab work)

• Finding the Right Balance: Recognize there is a narrow window where fat burning is optimal, and going beyond it can lead to hormonal imbalances. Always keeping in mind that an energy deficit outside of the therapeutic window can impair: sleep, recovery, mood, energy levels, fat retention, and worsen existing peri-menopausal symptoms 

• Understanding that “more is not better”:  longer fasting durations have a rebound effect and potentially cause more harm than healing plus unwanted weight re-gain in EXCESS 

• Practicing Time-Restricted Eating Aligned with Chronobiology: I am syncing my eating window with the natural light cycle, from sun-up to sun-down, with some flexibility. This practice aligns with chronobiology, following the rhythms nature intended. By doing so, I maximize energy homeostasis, allowing my body to rest from digestion during sleep while adequately meeting energy and protein requirements during active hours. Click here for publication in Nutrients Journal https://www.mdpi.com/2072-6643/13/5/1405 for further explanation on chronobiology

Disclaimer: The information provided on this blog is intended for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your individual health and fitness needs. We do not endorse or promote any specific products or services mentioned on this blog. Reliance on any information provided herein is solely at your own risk.