Benefits Of Fasting
Intermittent fasting is exactly as it sounds, which means alternating blocks of time between eating and periods of abstaining from food. There are numerous health benefits from intermittent fasting, including but not limited to:
Induces several cellular repair processes
Gene expression benefitting longevity
Weight loss and management
Lower risk of type 2 diabetes
Potential to stave off Alzheimer’s disease
Your Intermittent Fasting Guide
Getting started with intermittent fasting may seem daunting and it might feel counterintuitive to abstain from eating for a significant period of time so thankfully there is a wealth of content and trusted advisors online that can help guide us through our journeys with fasting.
There is one voice online, in particular, that seems to rise above the bro science and proclamations from hobbyist, and when he speaks it is done so in a reasoned, credentialed, and easy going manner.
That voice belongs to Dr. Eric Berg, a chiropractor that specializes in weight loss and has built an online empire of sound and trusted advice surrounding diet, nutrition, and overall wellness.
There is a reason that Dr. Berg has amassed a staggering one million plus subscribers to his YouTube channel. He delivers actionable advice in easy to understand clips that are short and sensible but also backed with the science and research of a professional who is not beholden to the traditional western diet or outdated governmental food pyramid that has wrecked so many lives for far too long.
To help you and your practice with intermittent fasting be more effective, efficient, and sustainable we have sorted and compiled a greatest hits collection from Dr. Berg’s impressive online catalog.
These Are The 11 Best Intermittent Fasting Videos From Dr. Eric Berg:
1. How to do Intermittent Fasting for Serious Weight Loss
2. Acceptable Liquids with Intermittent Fasting
3. 5 Tricks to Make Intermittent Fasting Work Faster
4. Keto and Intermittent Fasting: the Big Overview for Beginners
5. The Fastest Way to Lose Weight: MUST WATCH!
6. The Perfect Intermittent Fasting Ratio for the Most Weight Loss (Fat Burning)
7. The Biggest Benefit of Intermittent Fasting is NOT Weight Loss: Its Autophagy
8. Intermittent Fasting & Ketosis: 15 Common Questions & Answers
9. Dr. Berg's Webinar on Healthy Ketosis & Intermittent Fasting
10. Intermittent Fasting & When Do I Exercise
11. Intermittent Fasting, Muscle Loss & Growth Hormone
Intermittent Fasting For Weight Loss
When we fast we allow some pretty powerful mechanisms within our body to kick into gear. Sadly, most typical Americans never allow themselves and their bodies the opportunity for these processes to ramp up. Between the steady flow of meals and snacks, most folks embroiled in a typical American diet are in a constant state of being fed.
When you fast, you will fire up your body’s fat burning and reparative processes through:
A reduction of insulin in the body
An increase in human growth hormone
Norepinephrine being released into your body to help burn stored fat for energy
All of these internal processes allow for your body to now begin to slowly and steadily burn away stored body fat. This can be a game changer for you as it has been for me. For years, my body clung mightily to persistent pockets of flab in some majorly stubborn areas.
Intermittent fasting has slowly but surely started to make a positive impact and burn away fat in those problem areas. Contrary to what you may think, intermittent fasting can actually help you retain lean muscle, as opposed to wasting away muscle tissue.
Your body is programmed to burn away stored fat first. This is a critical distinction about Intermittent Fasting, fat gets burned away first. It has been a key point in underscoring the power of the practice.
Dr. Jason Fung is a leading authority on Intermittent Fasting and is at the foreground of championing the practice. Check out his compelling appearance on the Bulletproof Radio podcast in which he dispels with authority any lingering misconceptions that are out there regarding Intermittent Fasting.
Not only will the fat burning boost your body reshaping efforts, but the increased gene expression and reparative processes will all combine to create a better and more proficient version of you.
Cellulite, loose skin, and other excessive or unwanted connective tissues can slowly be repaired through the Intermittent Fasting process. Men can also benefit with a natural boost of testosterone levels.
My Intermittent Fasting Schedule
There are several methods I use to engage with intermittent fasting. I find the easiest way is to simply wake up from sleep, with the sleeping hours counting as a fasted period, and extending the fast by skipping breakfast.
The only thing I will ingest during the morning while fasting is black coffee and water. The fast is then broken at Noon and I will eat up till 8:00 pm that evening. This schedule averages me a 16 hour fasted period alternated by an 8-hour window of feeding.
I typically do this about 4 out of 7 days per week, but it is noted by many trusted resources like Dr. Ted Naiman that this specific style of intermittent fasting, 16 fasting / 8 feeding, can be maintained on a daily basis.
WHY A 16:8 LEANGAINS-STYLE DAILY INTERMITTENT FAST IS PROBABLY OPTIMAL FOR MOST ADULTS— Tᕮᗪ ⚡️ ᑎᗩIᗰᗩᑎ (@tednaiman) October 6, 2018
16 hours allows for hepatic glycogen depletion, insulin and glucose reduction, free fatty acid mobilization, and generation of ketones in most adults, independent of diet. 👊🏽 pic.twitter.com/Gv9lkfCBFW
I also experiment with changing up the time of day my fasted period occurs as well as extending out the duration of my fasts beyond 16 hours. I will have days where I wake, eat a breakfast full of healthy fats and stacked with protein, and then go on to fast for the remainder of the entire day and evening, not breaking fast again until the following morning.
During my fasted window I will drink black coffee and water. I will also add some salt to my water at times to make sure I am not becoming depleted in my stores of sodium in my body. Sodium levels can be depleted rapidly when fasting, especially for folks who adhere to a ketogenic or low-carb lifestyle.
If you have been conditioned to fear salt from all the previous bad science and misinformation touted regarding salt consumption, then do check out The Salt Fix by Dr. James DiNicolantonio to learn about all the vital health functions that sodium serves for our bodies and well being.
I typically do my kettlebell routine while fasted, take lots of walks, and practice yoga while in a fasted state as well. Doing a moderate amount of exercise while fasting is a powerful way to boost your body’s fat burning abilities.
My Personal Benefits From Fasting
What Intermittent Fasting Has Done For Me:
I am leaning out. It has been gradual, but noticeable. For most of my adult life, I have battled being "skinny fat" with persistent areas of flab. For the first time ever I feel the tide has slowly turned and I now possess the ability to burn body fat while building and retaining muscle.
It has made life simpler. I have now eliminated the minor annoyance of figuring out and preparing what I am going to have for breakfast each day. Thinking of food upon waking up, let alone cooking it, has always been a chore for me. Knowing that I now wake up the majority of days and only have to brew a cup of coffee has eliminated one more decision to make in my day.
It has reset my context and entire calibration for what is truly feeling hungry and how it feels to be full. I used to be a hardcore advocate of eating something every 2 to 3 hours for the sake of keeping my metabolism churning. I adhered to that for years, but I now see there were snacks if not even whole meals that were eaten beyond hunger.
It has increased my cognitive functionality. I can not show data, tests, or brain scans to back this up but I can only convey how I feel and I feel sharper and more alert. It is purported that intermittent fasting ramps up your body’s reparative and regenerative processes allowing for a more proficient version of you. I feel like I am benefiting mentally from this practice.
It has kept me actively practicing. The simplicity of intermittent fasting is the true beauty of the process. There has been no other wellness practice, like taking up weightlifting or adhering to a Paleo diet, that has kept me this fully engaged. Fasting had stuck with me due to the simplicity of implementing and sustaining with the practice.
What Intermittent Fasting Has NOT Done For Me:
It has not restricted my caloric intake. Yes, I have benefited from an overall healthy reduction of calories through intermittent fasting, but to say my calories have been restricted is a mischaracterization of the process. Often I will end a fast and go on to consume a typical day's worth of calories within my condensed 8 hour feeding period. I do make a concerted effort to ensure I am consuming a proper amount of protein within my feeding window.
It has not made me starved for food. My very first few fasting periods were commenced with a bulletproof style coffee to help ease into the process. The healthy fats and appetite suppressing power of bulletproof style coffee were a huge help in my early goings. Eventually, I transitioned to mainly black coffee during my fasting periods and still remained free from pangs of starvation.
It has not made me crave sweets treats or refined carbs. The noticeable reset my appetite underwent through fasting also involved an increased desire to refuel my body with healthier and more nourishing meals. I enjoy an occasional clean treat like a piece of 90% dark chocolate but I am now even more conscious of the foods I consume and the potential effects each meal has on my daily life performance.
It has not made my body cling to fat in an unwelcoming manner. There is a lot of talk about metabolism and how a body will begin to store fat if deprived of a steady pattern or smaller multiple meals throughout a day. I can attest that intermittent fasting has not produced an uptick of body fat on me at all. It has been the opposite. I seem to be getting more efficient as a fat burner and appear to be leaning out while establishing core muscle mass.
Thankful For Fasting
Intermittent fasting has played an integral part in my progression of wellness and it is a practice that is synergistic with my diet and exercise. I am thankful I was open to the concept of intermittent fasting, especially flying in the face of the societally ingrained dogma regarding breakfast being the most important meal of the day.
The ease of the practice and the results I have been experiencing firsthand are bound to keep this as a recurring routine moving forward for my life.
I believe Intermittent Fasting to be the magic bullet for your weight loss goals.
Have you tried intermittent fasting? What has your experience been with practicing? Are you skeptical of the concept or are you having any challenges sticking with fasting? Please share your thoughts in the comments. We would love to hear from you.