Intermittent fasting is the ancient secret of health. It is ancient because it has
been practiced throughout all of human history. It’s a secret because this powerful
habit has been virtually forgotten.

It can carry huge benefits if it is done right: weight loss, increased energy, reversal
of type 2 diabetes and many other things. Plus, when you incorporate this into a
Weight Loss Program you will see even greater results as you trigger something
called ‘Fat Adaption’.

Fasting is not a diet, it’s about condensing your eating into 8 hours of the day so
you can fast for 16 hours. Let me tell you how it works.

HOW DOES INTERMITTENT FASTING WORK?

Fasting simply allows the body to burn off excess body fat. It is important to realise that this is normal and humans have evolved to fast without detrimental health consequences. Body fat is merely food energy that has been stored away. If you don’t eat, your body will simply “eat” its own fat for energy.

Life is about balance. The good and the bad. The yin and the yang. The same applies to eating and fasting. Fasting, after all, is simply the flip side of eating. If you are not eating, you are fasting. Here’s how it works:

When we eat, more food energy is ingested then can immediately be used. Some of this energy must be stored away for later use. Insulin is the key hormone involved in the storage of food energy.

Insulin rises when we eat, helping to store the excess energy in two separate ways. Sugars can be linked into long chains, called glycogen and then stored in the liver. There is, however, limited storage space; and once that is reached, the liver starts to turn the excess glucose into fat. This process is called De-Novo Lipogenesis (meaning literally Making Fat from New).

Some of this newly created fat is stored in the liver, but most of it is exported to other fat deposits in the body. While this is a more complicated process, there is no limit to the amount of fat that can be created. So, two complementary food energy storage systems exist in our bodies. One is easily accessible but with limited storage space (glycogen), and the other is more difficult to access but has unlimited storage space (body fat).

The process goes in reverse when we do not eat (fasting). Insulin levels fall, signalling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

Glycogen is the most easily accessible energy source. It is broken down into glucose molecules to provide energy for the other cells. This can provide enough energy to power the body for 24-36 hours. After that, the body will start breaking down fat for energy.

So, that the body only really exists in two states – the fed (insulin high) state and the fasted (insulin low) state. Either we are storing food energy, or we are burning it. It’s one or the other. If eating and fasting are balanced, then there is no net weight gain.

If we start eating the minute we roll out of bed, and do not stop until we go to sleep, we spend almost all our time in the fed state. Over time, we will gain weight. We have not allowed our body any time to burn food energy.

To restore balance or to lose weight, we simply need to increase the amount of time we burn food energy (fasting). In essence, fasting allows the body to use its stored energy. After all, that’s what it is there for. The important thing to understand is that there is nothing wrong with that. That is how our bodies are designed. That’s what dogs, cat, lions and bears do. That’s what humans do.

If you are constantly eating, as is often recommended, then your body will simply use the incoming food energy and never burn the body fat. You’ll only store it. Your body will save it for a time when there is nothing to eat. You lack balance. You lack fasting.

FAQ

Now, there is always a caveat to intermittent fasting that I suggest you consider, as whilst the benefits of fasting are broad, then can be harmful to certain types of people.

For anyone with suspected or diagnosed Adrenal fatigue, Chronic fatigue or Thyroid disease, I recommend you to never skip breakfast and to eat within 30 minutes of rising or by 10am. This may still allow you to Intermittent fast if you finish your last meal by 6pm.

The mechanism (or at least one mechanism) of how intermittent fasting contributes to adrenal fatigue is the following: lack of protein or carbs during the time of the intermittent fast signals the liver to produce glucose via gluconeogenesis, and this requires cortisol and the catecholamines. These adrenal hormones become depleted eventually if one intermittent fasts often enough chronically, in combination with genetically weak adrenals and/or excess stress of any type (psychological/dietary/chemical/environmental). This can correspond with the body assuming sympathetic dominance – aka: Fight Flight. 

For those who have hormone issues, being in Fight Flight will make things worse. We need Thyroid Hormones and our Adrenals to be balanced in order to maintain our bodies homeostasis. You should also not fast if you are:

• Underweight (BMI < 18.5)
• Pregnant – you need extra nutrients for your child.
• Breastfeeding – you need extra nutrients for your child.
• A child under 18 – you need extra nutrients to grow.

You can fast, but may need supervision, under these conditions:

• If you have diabetes mellitus – type 1 or type 2.
• If you take prescription medication.
• If you have gout or high uric acid.

CAN I EXERCISE DURING FASTING?

Yes. You should continue all your usual activities, including exercise, while fasting. You do not need food to provide energy for exercise. During this time, your system will burn body fat for energy. Excellent!

WHAT ARE THE POSSIBLE SIDE EFFECTS?

There can be a number of possible nuisance side effects. Here’s what to do if you encounter them:

• Headaches are common and tend to disappear after the first few times on fasts. Taking some extra salt often helps mitigate such headaches.
• Mineral water may help if your stomach tends to gurgle.
• Other possible side effects include dizziness, heartburn and muscle cramps

HOW DO I MANAGE HUNGER?

The most important thing to realise is that hunger passes like a wave. Most people worry that hunger will continue to build until it is intolerable, but this does not happen. Instead, hunger comes in a wave. If you simply ignore it and drink a cup of tea, it will often pass.

Calm + Clear by Inner Alchemy is a perfect tea for Intermittent Fasting. The Hibiscus assist with blood sugar levels and appetite, whilst the Chamomile helps with settling nervous system and calm stomach. Nettle Leaf and Oatstraw are fabulous Nutritives (nutrient rich and nourishing), improves detoxification and stabilise blood sugar levels. During extended fasts, hunger will often increase into the second day. After that, it gradually recedes; and many people report a complete loss of hunger sensation by day 3-4. Your body is now being powered by fat. In essence, your body is ‘eating’ its own fat for breakfast, lunch and dinner and therefore is no longer hungry.

WON’T FASTING BURN MUSCLE?

No. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases fat breakdown to provide energy. Excess amino acids (the building blocks of proteins) are also used for energy, but the body does not burn its own muscle for fuel.

It would be a long stretch of the imagination to think that our bodies store energy so carefully in the form of glycogen and fat only to burn muscle when it is needed. Fasting has been practiced for thousands of years without difficulty. In my experience with over 1,000 patients on various fasting regimens, exactly zero have complained that they have noticed significant muscle loss.

16:8

In my program you will see I have recommended the 16 hour fast.

This involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours.

Generally, this is done daily or almost daily. For example, you may eat all your meals within the time period of 12:00 am and 8:00 pm. Generally, this means skipping breakfast. You generally eat two or three meals within this 8-hour period. 

I actually find with kids I’m finished eating by 6pm latest, so that means I start eating again at 10am the next morning after I get back from Yoga. But you will find what works best for you.

Also Fasting overnight also also means you’re asleep during most of the fasting time and consuming calories during the day time 8 hour feeding window where you need the fuel.

If weight loss is not working with Intermittent Fasting, then there are numerous other factors that could be contributing.

Check out the Metabolic Alchemy course which utilising this approach for weight loss.