Before You Start - Is Fasting Right for You?

 

This is the continuation of my previous September 2024 Newsletter. I would love to share this excellent guide from Dr. Mark Hyman with you to answer many Fasting questions.

Take a moment to reflect on your individual health status and goals to see if fasting is right for you.

• Consider your personal health goals. Is it weight loss, improving metabolic health, enhancing mental clarity, or something else? Having clear objectives will help you choose the right fasting method and stay motivated.
• Fasting needs may vary by age, sex, and health conditions. For example, younger women might start with shorter fasts. Longer periods of fasting can be problematic for some women because they may disrupt hormonal balance, leading to issues like irregular menstrual cycles, reduced fertility, and increased stress hormone (cortisol) levels. Women’s bodies are more sensitive to energy deficits, and prolonged fasting can signal the body to conserve energy, potentially impacting reproductive health and overall well-being.
• Health status. Consider overall health, including metabolic health, hormonal balance, and stress levels. Fasting might not be right for you, if you’re pregnant, breastfeeding, or trying to conceive. Or if you have a history of eating disorders. High-stress individuals or those with poor sleep may need to be cautious with fasting.

 

Your Personal Fasting Plan: A Step-by-Step Guide

 

Embarking on a fasting journey can be transformative for your health and well-being. Regardless of which method you choose, here’s what I tell all my clients who want to start incorporating fasting into their longevity routines:

Step 1: Choose your start date
Select a specific day to begin your fasting journey. This helps mentally prepare you and allows for proper planning. Ensure it’s a day that aligns with your schedule, so you’re not immediately faced with social or work-related eating challenges.

Step 2: Start slowly with the 12/12 method
Begin with a manageable fasting approach like the 12/12 method, where you fast for 12 hours and eat during the remaining 12 hours. For example, have dinner by 6 PM and avoid any snacks afterward. This gradual approach can help minimize discomfort and make fasting more manageable.Pre-planning your meals is crucial to ensure they are nutrient-dense, incorporating good-quality proteins, healthy fats, and plenty of vegetables to keep you satiated until the next meal.

Step 3: Practice consistency
Regular fasting, rather than sporadic long fasts, can be more beneficial and sustainable. For many individuals, 12 to 16 hours of fasting are enough to reach and maintain their health goals.

Step 4: Listen to your body
Adjust fasting practices based on personal response, such as energy levels and hunger cues.

Step 5: Plan a nutritious breakfast
How you break your fast can significantly impact your fasting experience. So choose a breakfast that is balanced and nourishing to set a positive tone for the day. Avoiding sugary or highly processed foods is important when breaking your fast.

Here are some ideas you can try:

• Omelet with your favorite vegetables (peppers, onions, kale, Brussels sprouts, etc.)
• Hard-boiled eggs and an avocado.
• Whole fat, grass-fed, non-dairy yogurt with nuts and berries.
• Smoothie with spinach, protein powder, and flaxseeds (there are so many options)
• Turkey patties with avocado-lime aioli (Don’t have time to make these for breakfast? Prep these the night before.)

Step 6: Eat nutrient-dense foods
Fasting doesn’t have to include caloric restriction. The primary focus should be on the timing of eating rather than the amount of food. Prioritize consuming whole, nutrient-dense foods during eating windows to ensure adequate intake of essential nutrients. This includes a balance of proteins, healthy fats, and complex carbohydrates.

Photo by Freepik

Step 7: Stay hydrated
Men should drink about 15 cups per day, and women—11 cups. Hydration is essential for maintaining energy levels, aiding digestion, and supporting metabolic functions. You can start your day by drinking at least 4 cups of water. infused with electrolytes. These essential minerals play a crucial role in regulating key functions such as nerve and muscle activity, as well as maintaining proper hydration levels. You can also include herbal teas and black coffee during fasting periods, but avoid adding sugars or creamers.

Step 8: Keep a fasting journal
Tracking your experience can provide insights and keep you motivated. In your journal, record:

• Meals and fasting hours: Note what you eat and the duration of your fasting period.
• Physical sensations: Track hunger levels, energy, and any physical changes.
• Emotional responses: Reflect on your mood, stress levels, and overall mental well-being.
• Progress towards goals: Regularly assess how you’re doing in relation to your initial fasting goals.

Photo by Freepik

Step 9: Gradually extend fasting periods
As you become more comfortable with fasting, consider extending your fasting period. This could mean moving from the 12/12 method to a 16/8 approach, where you fast for 16 hours and eat during an 8-hour window. You can make gradual adjustments based on how your body responds and ensure it remains a sustainable part of your lifestyle.

By following this structured plan, you can start your fasting journey on the right foot, ensuring that it is both effective and sustainable. Remember, the key to successful fasting is consistency, patience, and being attuned to your body’s needs.

 

Of course, always discuss a dietary change with you Primary Care Physician, to make sure that all side-effects concerning your health/possible medications and needs are safe for you!

“Unlocking the Power of Fasting—Your Practical Guide to Longevity and Health.” - by Dr. Mark Hyman

 

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∙ Certified Functional Medicine Health and Wellness Coach

∙ Certified Gluten-Free Diet Practitioner

∙ Certified Functional Nutrition Counselor

∙ Certified International Sports Nutritionist

781-883-5951

Silke@SimplifyHolisticNutrition.com

 

I am looking forward to seeing you soon!

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