My Journey with Intermittent Fasting: How it Helped Me With My Body And Health

As a body transformation coach and personal trainer, I’ve seen my clients experience incredible growth and understanding when it comes to controlling their cravings and stopping overeating. One of the methods I’ve taught them is Progressive Intermittent Fasting. In this article, I’ll share with you what it’s all about and how it’s helped me and my clients in our health journeys.

This is only a small portion what you will learn from my Body Thrive Academy. If you’d like to learn more, check out our free strategy guide.

What is Intermittent Fasting?

Intermittent Fasting is a scientific way of eating that involves tweaking our hormone levels by eating only within a specific window each day. You don’t need to change your total daily calorie intake or the composition of your food—just when you eat it.

Intermittent fasting has been shown to have various health benefits, such as weight loss, improved insulin sensitivity, and better metabolic health. The concept of eating within a specific window each day, as described in the article, is a common approach to intermittent fasting, and the 16:8 method (16 hours of fasting, 8 hours of eating) is one popular example.

For three to five days a week, you’ll have an eight-hour window to eat and a 16-hour window to fast. My suggestion is to stop eating by 8:00 p.m. at night and have your next meal at 12 p.m. the next day. Essentially, you’re delaying breakfast.

During your fasting period, you can consume water, black coffee (no milk, no sugar), and tea (no milk, no sugar).

The Benefits of Intermittent Fasting

Here’s a quick summary – all these benefits are all science backed and I’ve personally seen them in my 25 years of experience as a personal trainer and body transformation coach.

🍎 Improved metabolic health: Intermittent fasting has been shown to improve insulin sensitivity, lower blood sugar levels, and reduce the risk of type 2 diabetes.

🏋️‍♂️ Promotes weight loss: By restricting the window of time in which you eat, intermittent fasting can help you consume fewer calories and ultimately lose weight.

💪 Increased muscle mass: Intermittent fasting has been shown to increase growth hormone levels, which can help promote muscle growth.

🧠 Improved cognitive function: Studies have suggested that intermittent fasting can enhance brain function and protect against neurodegenerative diseases like Alzheimer’s.

🥬 Reduced inflammation: Intermittent fasting can help reduce chronic inflammation, which is linked to a variety of health problems, including cancer and heart disease.

💤 Better sleep: Some people report improved sleep quality when practicing intermittent fasting, which may be due to the regulation of circadian rhythms.

🍩 Reduces cravings: Intermittent fasting can help reduce cravings for unhealthy foods, making it easier to maintain a healthy diet.

🌡️ Improves immune function: Studies have suggested that intermittent fasting can enhance immune function and help protect against infections.

🧂 Lowers blood pressure: Intermittent fasting has been shown to reduce blood pressure levels, which can lower the risk of heart disease and stroke.

🍭 May slow the aging process: Some research has suggested that intermittent fasting can help slow down the aging process and increase lifespan.

👀 Improves vision: Studies have suggested that intermittent fasting can help protect against age-related vision loss and improve visual function.

🌿 Enhances detoxification: Intermittent fasting can help promote cellular autophagy, which is the body’s natural process of detoxification and cellular repair.

👨‍👩‍👧‍👦 Improves social bonds: Intermittent fasting has been shown to enhance social bonds, as people often share meals during the eating window.

🍗 May increase longevity: Some studies have suggested that intermittent fasting can increase lifespan and reduce the risk of age-related diseases.

🚴‍♀️ Promotes physical fitness: Intermittent fasting can improve physical fitness by increasing endurance, strength, and overall performance.

🍓 Improves nutrient absorption: By giving the digestive system a break, intermittent fasting can improve the absorption of nutrients from food.

🤝 Encourages mindful eating: Intermittent fasting can encourage people to be more mindful of their eating habits, leading to healthier food choices and better overall health.

🧘‍♂️ Promotes mental clarity: Some people report increased mental clarity and focus when practicing intermittent fasting.

🥗 Supports healthy gut bacteria: Intermittent fasting can help support the growth of healthy gut bacteria, which is important for overall health and well-being.

🍵 May reduce the risk of cancer: Some studies have suggested that intermittent fasting may reduce the risk of cancer by reducing inflammation and improving cellular health.

Does it sound impossible to fast

Are you hesitant to try intermittent fasting because you think it’s impossible to do? Think again! Intermittent fasting is a highly effective method of improving overall health, and it’s been shown to be superior to the traditional three to five meals a day approach. Starting with a 16-hour fast may seem daunting, but consider this: when you finish your last meal at 8 p.m. and sleep for 8 hours, you’ve already completed 10 hours of your fast. That means you only need to fast for an additional 6 hours.

If you’re new to intermittent fasting, it’s recommended to start with a 12-hour fast and gradually increase to a 16-hour fast. Remember, it’s okay to take your time to adjust to this new routine. The key is to find a method that works for you and your lifestyle.

How to be successful with intermittent fasting:

1. Start Slow: If you’re new to intermittent fasting, start with a shorter fasting period and work your way up to longer periods over time. Begin with a 12-hour fast and gradually increase it to 16 or 18 hours as you become more comfortable with the process.
2. Stay Hydrated: During your fasting window, it’s essential to stay hydrated. Drink plenty of water, unsweetened tea, and black coffee to help suppress your appetite and keep your body hydrated.
3. Eat Nutrient-Dense Foods: When it’s time to break your fast, focus on eating nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods that can quickly spike your blood sugar levels and cause cravings.
4. Plan Your Meals: Plan your meals in advance and have healthy snacks on hand to help you stick to your fasting schedule. This can help you avoid impulsively eating unhealthy foods during your eating window.
5. Stay Consistent: Consistency is key when it comes to intermittent fasting. Stick to your fasting schedule as closely as possible and make it a regular part of your routine.
6. Listen to Your Body: If you’re feeling lightheaded or weak, don’t hesitate to break your fast. Everyone’s body is different, and it’s important to listen to yours to determine what works best for you.
7. Be Patient: Intermittent fasting is not a quick fix, and it can take time to see results. Be patient and persistent, and remember that consistency is key to success.

The Fat Loss Science Behind Intermittent Fasting

The scientific explanation behind the fat loss benefits of intermittent fasting lies in the regulation of hormonal activity and the interplay between fuel storage and metabolism in the body. Our body’s metabolism relies on the balance between energy input (from food) and energy output (in the form of physical activity).

The three primary fuel storage compartments in the body are

• fat,
• glycogen (sugar), and
• protein.

When we eat, the food is broken down and stored as either glycogen or fat. Glycogen is stored in the liver and muscles for energy, while fat storage is primarily found in areas such as the abdomen and back.

When we consume carbohydrates, our bodies release insulin, a hormone that signals our cells to absorb glucose from the bloodstream. Insulin also promotes the storage of excess glucose as glycogen in the liver and muscles, and any excess glycogen is converted into fat storage.

However, this insulin response can be detrimental to fat loss efforts as it causes the body’s fat storage system to shut down, preventing the use of stored fat for energy. This is where intermittent fasting comes in. By abstaining from food for a certain period, typically 16 hours, we allow the insulin levels in our body to decrease, and the fat storage system to become the primary source of fuel.

This process is mediated by various hormones, including growth hormone, which promotes the breakdown of fat cells for energy, and cortisol, which mobilizes energy from fat cells during periods of fasting.

Additionally, intermittent fasting has been shown to improve insulin sensitivity, reduce inflammation, and promote autophagy, a cellular process that removes damaged cells and promotes cellular renewal.

It’s important to note that while intermittent fasting can be a useful tool for weight loss and metabolic health, it’s not a magic bullet. It’s essential to combine intermittent fasting with a healthy diet and regular physical activity to see the most significant benefits. Additionally, it’s always recommended to consult with a healthcare professional before starting any new dietary or exercise program, especially if you have underlying medical conditions or concerns.

detailed explanation of the physiological and psychological changes that happen to the body during the body adaptation phase of skipping breakfast:

Physiological changes during transition

• Blood sugar levels: When you start fasting and skip breakfast, your blood sugar levels will initially drop. This is because your body is not getting the glucose it needs from food. However, after a few days or weeks, your body will start to produce more ketones, which are a type of fuel that can be used by the brain and other organs. This will help to stabilize your blood sugar levels and prevent you from feeling tired or hungry.
• Insulin levels: Insulin is a hormone that helps your body use glucose for energy. When you skip breakfast, your insulin levels will decrease. This can lead to increased hunger and cravings for carbohydrates. However, after a few days or weeks, your body will start to produce less insulin, which will help to reduce your hunger and cravings.
• Metabolism: Your metabolism is the rate at which your body burns calories. When you skip breakfast, your metabolism may slow down at first. This is because your body is conserving energy. However, after a few days or weeks, your metabolism will start to increase, which can help you to lose weight.
• Hunger hormones: When you don’t eat, your body releases hormones that make you feel hungry. These hormones include ghrelin and cortisol. Ghrelin is a hormone that makes you feel hungry, while cortisol is a stress hormone that can also increase your appetite. After a few days or weeks, your body will start to produce less of these hormones, which will help to reduce your hunger and cravings.

Psychological changes during transition

• Irritability: Some people find that they are more irritable or impatient when they skip breakfast. This is because they are not getting the energy they need from food. However, after a few days or weeks, your body will adapt to skipping breakfast, and you may start to feel less irritable.
• Difficulty concentrating: Some people find that they have difficulty concentrating when they skip breakfast. This is because their blood sugar levels are not stable, and they may feel tired or hungry. However, after a few days or weeks, your blood sugar levels will start to stabilize, and you may start to feel more alert and focused.
• Cravings: Some people find that they have strong cravings for carbohydrates or sugary foods when they skip breakfast. This is because their bodies are craving the glucose that they are not getting from food. However, after a few days or weeks, your cravings may start to subside, and you may find that you are able to resist these foods.
• Mood swings: Some people find that they experience mood swings when they skip breakfast. This is because their hormones are not stable, and they may feel tired, hungry, or irritable. However, after a few days or weeks, your hormones will start to stabilize, and you may start to feel more emotionally stable.

The body’s adaptation:

The body’s adaptation to skipping breakfast is a process called fasting adaptation. During fasting adaptation, the body’s metabolism changes in order to conserve energy. This includes the body producing more ketones, which are a type of fuel that can be used by the brain and other organs. Fasting adaptation can also lead to increased levels of certain hormones, such as growth hormone, which can have beneficial effects on the body.

Conclusion:

The transition to skipping breakfast can be challenging, but it can also be beneficial for some people. If you are considering skipping breakfast, it is important to listen to your body and to start gradually. With time, your body will adapt to skipping breakfast, and you may start to experience some of the positive changes that have been mentioned.

Get new cells : Autophagy

Autophagy is a process that helps your cells clean up their own “junk”. When you fast, your body’s glucose levels drop, which triggers autophagy. This process can help to prevent diseases and improve your overall health.

Autophagy is a cellular process that involves the breakdown and recycling of damaged or unnecessary cell components. It is a natural process that occurs in all cells, but it can be enhanced by fasting.

When you fast, your body’s glucose levels drop. This triggers a cascade of events that lead to autophagy. First, your cells start to break down glycogen, which is a stored form of glucose. Once glycogen stores are depleted, your cells start to break down proteins and fats. This process releases energy and nutrients that can be used by the body.

Autophagy also helps to remove damaged or misfolded proteins from cells. These proteins can accumulate over time and lead to diseases such as cancer and Alzheimer’s disease. Autophagy can help to prevent these diseases by clearing out these harmful proteins.

How many hours to reach autophagy

The amount of time it takes to reach autophagy varies depending on the individual. However, most studies suggest that autophagy begins after about 12 hours of fasting. After 24 hours of fasting, autophagy is fully activated.

Benefits of autophagy

There are a number of potential benefits of autophagy, including:

• Cancer prevention: Autophagy can help to remove damaged or misfolded proteins from cells, which can prevent the development of cancer.
• Alzheimer’s disease prevention: Autophagy can help to remove amyloid plaques from the brain, which are associated with Alzheimer’s disease.
• Heart disease prevention: Autophagy can help to reduce inflammation and improve heart health.
• Weight loss: Autophagy can help to boost metabolism and promote weight loss.
• Skin health: Autophagy can help to improve skin health by reducing wrinkles and improving elasticity.

How to induce autophagy (fasting and other ways)

There are a number of ways to induce autophagy, including:

• Fasting: Fasting is the most effective way to induce autophagy. Fasting for 12-24 hours is sufficient to trigger autophagy.
• Intermittent fasting: Intermittent fasting is a type of fasting where you cycle between periods of eating and fasting. There are many different intermittent fasting protocols, but most involve fasting for 16 hours and eating during an 8-hour window.
• Ketosis: Ketosis is a state where your body burns fat for fuel instead of glucose. Ketosis can be induced by following a low-carb diet or by fasting.
• Exercise: Exercise can help to induce autophagy. However, it is important to note that exercise should not be done on an empty stomach.

Intermittent fasting may not be suitable for everyone, including:

1. Pregnant or breastfeeding women
2. Individuals with a history of eating disorders
3. Children and adolescents
4. Individuals with certain medical conditions, such as diabetes or low blood sugar levels
5. Individuals who take certain medications, such as insulin or blood thinners
6. Individuals who are underweight or have a history of nutrient deficiencies
7. Individuals who engage in intense physical activity or have a physically demanding job without proper nutrition support.

It is important to consult a healthcare professional before starting intermittent fasting or any new dietary plan, especially if you have any underlying medical conditions or concerns.

Why is intermittent fasting not generally accepted

🤔 Lack of Awareness: Many people are not aware of the concept of intermittent fasting and may be skeptical of it simply because it’s unfamiliar to them.

🧐 Misinformation: There is a lot of conflicting information online about intermittent fasting, with some sources claiming it’s harmful or ineffective. This can make it difficult for people to know what to believe.

😕 Fear of Hunger: Many people are afraid of feeling hungry and believe that they need to eat every few hours to maintain their energy levels. The idea of going for long periods without food can be daunting for some.

🤢 Negative Side Effects: Some people may experience negative side effects from intermittent fasting, such as headaches, dizziness, or nausea. This can make them hesitant to try it or lead them to believe that it’s not a safe or healthy approach.

👎 Cultural Norms: In many cultures, food is a central part of social gatherings and celebrations. The idea of not eating for long periods of time may go against cultural norms and be seen as a negative or restrictive practice.

👨‍⚕️ Lack of Medical Endorsement: While there is growing evidence to support the health benefits of intermittent fasting, it is not yet widely endorsed by medical professionals. Some skeptics may be hesitant to try it without a doctor’s recommendation.

Conclusion

Are you ready to try out intermittent fasting and experience the incredible health benefits it can offer? Remember, it’s not a one-size-fits-all approach, and it’s important to find a method that works for you and your lifestyle. If you’re new to intermittent fasting, start with a 12-hour fast and gradually work your way up to a 16-hour fast. And as always, make sure to consult with a healthcare professional before making any major changes to your diet or lifestyle. Don’t let fear hold you back from trying something that could truly transform your health and wellbeing!

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