So first, let’s just talk about what fasting is. It isn’t about what you eat, but when you eat it (although you’ll get better health results if you eat a healthy diet when not fasting!). So all of you who are focused on achieving weight management and better health simply by cutting calories…you need to throw that concept out the window!
Fasting is when we restrict ourselves from the intake of food, not through intentional calorie restriction, but through meal timing restrictions.
I routinely recommend and use a form of fasting called “intermittent fasting” in my women’s restorative health programs. This is also referred to as time-restricted feeding, or a 15/9 or 16/8 fasting and feeding window (when the period you are fasting starts after dinner and is roughly a 15-16 hour period, and your feeding time is closer to an 8-9 hour period).
There are numerous studies that support the health benefits of fasting. It has been shown to:
It also turns out that when people fast, they tend to take in fewer calories as well because they usually eat less overall!
I recently provided you with an extensive article (including research) on the health benefits of fasting. You might like to read that along with listening to today’s podcast.
She’s a Canadian naturopathic doctor and has had 15 years of clinical experience helping women and men go through an intensive dietary management program primarily based on the concepts and benefits of fasting. She currently specializes in coaching people with metabolic syndrome, obesity, diabetes, and PCOS at IDM (Intensive Dietary Management), working with Dr. Jason Fung, author of “The Complete Guide to Fasting” and “The Obesity Code”.
We delved into all things fasting!
Nadia talked about how metabolic syndrome, diabetes and so many other issues (hypertension, fatty liver, cardiovascular disease, PCOS…!) are really rooted in insulin management.
And while you can test blood sugar at home, you can’t easily test insulin so many people don’t realize that they already may have an insulin issue.
Even if your blood sugar levels test within the normal range, you also have to know what your insulin is doing.
According to Nadia 70-80% of US adults have metabolic syndrome! Even though they may test as “normal.”
We discussed how insulin, a hormone that our bodies produce in response to eating is really a fat storage hormone. Every time you eat your body produces insulin to lower your blood glucose levels and it takes a while for insulin levels to get back to lower levels. So if you eat again too soon, your insulin levels never come down. If your insulin remains high, you store fat. If insulin is low, you burn fat.
And what has the highest impact on insulin levels? Refined carbs!
So for all of you grazers or snackers out there, or those who think eating more small meals throughout the day is a better dietary strategy than eating a few full meals, it is the absolute worst thing you can do!
This means that your insulin will stay high. You will store fat, not burn it. And when you are in this “storage” mode, you will also still be hungry!
Such great information and clinical insights. Please share this podcast.
You can find Nadia at: https://www.doctornadia.com/
I hope you all will also read my article on fasting where you will also hear about the health benefits of the occasional feast as well!… lots of research to back up significant benefits to your health and longevity!