Intermittent Fasting: What You Need To Know Before You Try It
Intermittent fasting has become a popular trend in the health and wellness world. You've probably heard people talking about it, claiming it helped them lose weight, feel more energized, and even improve their overall health. But before you jump in and skip breakfast tomorrow, there are a few things you need to know.
In this blog post, we'll go over what intermittent fasting is, why you should be cautious with it, the potential health benefits, the right way to do it, and how you can get support with your health and wellness goals. Let’s dive in.
What Is Intermittent Fasting?
Intermittent fasting (IF) isn't a diet; it's an eating pattern. It focuses on when you eat rather than what you eat. The idea is to cycle between periods of eating and fasting. During the fasting period, you don’t consume any calories, although water, black coffee, and herbal tea are typically allowed.
There are different types of intermittent fasting schedules. Here are a few of the most common ones:
16/8 Method: Fast for 16 hours and eat during an 8-hour window, like from 10 a.m. to 6 p.m.
14/10 Method: Fast for 14 hours and eat during a 10-hour window, which can be easier for beginners.
5:2 Method: Eat normally for five days of the week and significantly reduce calorie intake on the other two days.
Alternate-Day Fasting: Fast every other day, either with no food or a very low calorie intake.
The idea behind intermittent fasting is that by giving your body a break from digesting food, you allow it to use stored energy more efficiently. But before you go all in, let's talk about why you should be cautious.
Why You Should Be Cautious With Intermittent Fasting
While intermittent fasting sounds simple, it's not the right fit for everyone. Women, in particular, need to be careful because fasting can affect hormones, metabolism, and overall well-being. Here are a few reasons why caution is important:
Hormonal Imbalances: Fasting can impact hormones, especially in women. If you're experiencing irregular periods, mood swings, or other hormone-related symptoms, fasting might not be the best approach.
Blood Sugar Fluctuations: Intermittent fasting can cause dips and spikes in blood sugar levels, especially if you already struggle with insulin resistance or hypoglycemia. For women over 40, maintaining stable blood sugar is crucial for energy levels, mood, and overall health.
Increased Stress Levels: Fasting can increase cortisol, your body's primary stress hormone. If you're already dealing with a high-stress lifestyle, fasting could add more pressure to your system and make things worse.
Disordered Eating Patterns: For some people, intermittent fasting can trigger disordered eating behaviors. If you've struggled with restrictive eating in the past, it's best to approach fasting with caution or avoid it altogether.
The Health Benefits of Intermittent Fasting
Despite the need for caution, intermittent fasting can provide some impressive health benefits when done correctly and under the right circumstances. Here are a few potential benefits:
Improved Metabolic Health: Fasting gives your digestive system a break, which can improve insulin sensitivity and help regulate blood sugar levels. This is especially important for women over 40, as metabolism naturally slows with age.
Cellular Repair and Longevity: During fasting, your body activates a process called autophagy. This is when cells clean out damaged components and make room for new, healthy ones. Autophagy is linked to improved cellular function, better immune health, and even longevity.
Weight Management: Intermittent fasting can make it easier to manage weight by reducing overall calorie intake and improving metabolic flexibility—your body's ability to switch between burning carbohydrates and fats for energy.
Reduced Inflammation: Some studies suggest intermittent fasting can reduce markers of inflammation, which plays a role in many chronic diseases like heart disease, diabetes, and arthritis.
Better Brain Health: Fasting may support brain function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that helps protect brain cells and supports learning and memory.
The Right Way To Practice Intermittent Fasting
If you decide to give intermittent fasting a try, it's important to do it the right way. Jumping into a long fasting window right away can be a shock to your system. Here’s a step-by-step approach to ease into it safely:
Start Slowly: Begin with an overnight fast of 12 hours. For example, you can stop eating at 7 p.m. and eat breakfast at 7 a.m. the next day. This gives your body time to adjust to fasting without feeling deprived.
Stay Hydrated: During your fasting window, drink plenty of water. You can also have black coffee, herbal tea, or other healthy, non-caloric beverages. Hydration helps reduce hunger, supports digestion, and keeps your energy levels stable.
Work Your Way Up: Once you feel comfortable with a 12-hour fast, gradually extend your fasting window. For instance, move to a 14-hour fast and, if it feels right, aim for 16 hours. Listen to your body along the way—there's no need to rush.
Break Your Fast with Nutrient-Dense Foods: When you end your fast, make your first meal count. Focus on nutrient-dense, whole foods like eggs, avocado, leafy greens, berries, nuts, and seeds. Avoid sugary, processed foods that can spike your blood sugar and leave you feeling sluggish.
Time Your Fasting Window Wisely: Try to finish eating at least three hours before bedtime. Late-night eating can disrupt your sleep and interfere with the natural fasting process that occurs while you sleep.
Listen to Your Body: If you feel lightheaded, overly tired, or irritable, it might be a sign that fasting isn’t right for you or that you need to shorten your fasting window. Your body knows best, so pay attention to its signals.
How To Get Support With Your Health and Wellness Goals
Intermittent fasting can be a powerful tool for improving your health when done correctly. But figuring out how to implement it safely and effectively can feel overwhelming, especially with all the conflicting information out there.
That’s where I come in.
As an Integrative Nutritionist and Functional Health Expert, I help busy women over 40 achieve their health and wellness goals through personalized nutrition strategies, functional lab testing, and supportive coaching. If you're curious about intermittent fasting or have other health goals you’re ready to tackle, let’s work together.
Learn more about my weight loss and wellness programs.