What is Intermittent Fasting (IF)?
Based on evolutionary meal patterns which included periods of time with food and without food
not a “no food” or water fast
Includes daily “eating windows” where the goal is a longer a off period from eating
Includes reduced calorie fast days 2 days/week or 4-5 days/month
Fasting where you consume percentage of normal caloric intake on fast days (ranging from 25-50% of normal)
How does it work?
It creates a “natural" stress on metabolism
Improves hormone balance and sensitivity
insulin, leptin, gherkin
increases HGH, BDNF, TNF
Stimulates genes associated with longevity
SIRT, FOXO, IGF, MTOR, AMPK, PGC1a
Fasting limits feeding hormones which may impair healing
What does the research on IF show?
Benefits for health and chronic disease
National Institute on Aging RCT with USC 70 people using FMD (fasting mimicking diet)
Pursuing FDA approval - fasting therapy for cancer
Fasting 4-5 days each month or more often under direction of physician
Benefits similar to those associated with:
Specific phytonutrients in whole foods: including resveratrol, quercetin, grape seed extract
Sleep!!!! (the one time we do stop eating!!)
Who can benefit from IF, and eating windows
Health benefits for everyone (check with your doctor)
We encourage most of our patients to get a mini fast of 5-7 hours between meals, then a longer fast overnight
Remember eating windows do not limit intake, just the period of time you eat
Check with your doctor before starting any fasting program as many chronic disease medications/therapies can impair proper metabolism
If you can give me some short bullet points for each, I will have some graphics made up with those.
I would like to finish by asking you who would benefit from the IF approach, and who should avoid it.
We can then tease to the next interview...
9:15 -- How do you recommend people start out on IF?
1. Decrease simple sugar intake
2. Begin working toward 3 healthy meals/day (no snacks)
3. Work toward a 12 hour eating window first, this will give you a 12 hour fast overnight
4. Progress to a smaller eating window or 5:2 IF
5. IF 2 days a week or 4-5 days a month (reduced caloric intake fasting)
Are there ways to tweak it?
On fast days consume all your calories at once to prevent frequent eating and potential for cheating
Be sure to consume healthy fat/oils and protein in meals including fasting meals
Activity and healthy protein can limit lean body mass loss
What kind of weight loss is typical?
Weight loss should be slow and steady with reduced calorie fasting
Many times weight loss is largely fluid loss with declining inflammation
Remaining active and including healthy protein on fast days can limit loss of lean body mass
What are some of the problems/complaints that crop up with IF?
Most of us used to small frequent meals
Sugar/hunger cravings usually go away and can be associated with GI flora turnover
Most of us eat as a hobby or to help with stress
Are there ways to cope with those?
Stay busy, break old eating habits/cycles
Drink plenty of water
What should I read to find more information?
The Fast Diet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting by Dr. Michael Mosley
Eat, Fast, and Live Longer PBS documentary http://www.pbs.org/program/michael-mosley/
FMD - https://www.washingtonpost.com/news/to-your-health/wp/2015/06/22/heres-how-a-five-day-diet-that-mimics-fasting-may-reboot-the-body-and-reduce-cancer-risk/