Video #4 – 8 Tips to Make Intermittent Fasting a Sustainable Lifestyle
In this video, we discuss how you can customize your approach to I.F. to make it a sustainable lifestyle habit that is much easier than you probably imagine. If you want to maximize your fat burning ability and your energy and health – we highly recommend this amazing lifestyle tool.
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Intermittent Fasting Facts:
Our bodies store unused carbohydrates as glycogen in the muscles and liver to be used as the primary source energy, intermittent fasting changes our metabolic pathway to use fat as the primary source instead.
- After 12 hours of fasting, your body’s glycogen levels become low
- This causes your body to shift to fat as the primary source of energy
- This puts you in a mild state of ketosis releasing ketones as your primary energy source
- Ketones increase your energy, mental clarity, and satiety
Ketone Factoids & I.F.
- A keto diet increases ketone production 4 times the avg. diet
- Keep in mind this diet is quite restrictive (carbs only from veggies)
- Intermittent Fasting increases ketone production up to 20 times
- I.F. is more easily sustainable than a ketogenic diet for most people
Most people who eat 3 meals a day plus snacks never reach ketosis
and therefor do not receive many health benefits of intermittent fasting.
Changes that take place in your body when you fast:
- When Insulin is present, the body does not burn fat effectively.
- F. stops insulin production during the fast which facilitates fat burning and blood sugar balance.
- Human growth hormone may increase as much as 5-fold which in turn supports fat burning and muscle gain, as well as other anti-aging benefits
- F. induces important cellular repair processes, such as removing waste material from cells known as autophagy.
- There are positive changes in several genes and molecules related to longevity and protection against disease.
Why do we lose weight more effectively with I. F?
- You become a fat burner more than a sugar burner.
- Often, you will eat fewer calories in a shorter eating window
- Hormone changes increase the breakdown of body fat for energy
- F. increases your metabolic rate 3 -14%
- Which means even more calorie burn
- Helps decrease cortisol which is a fat-storing hormone
- Regulates hunger hormones which cause cravings
Other health benefits of I.F.
- Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
- Reduce Oxidative Stress and Inflammation in the body
- Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease
- Gives organs a break from metabolism
- These things work together to enhance:
- Mental focus
Specific Brain Benefits
- Ketones release BDNF molecules in the brain which help to build and strengthen neurons and neural connections that support learning and memory
- A deficiency of BDNF has been shown in depression and various other brain problems
- BDNF may increase growth of new neurons and protect the brain from damage.
Easing Into Intermittent Fasting:
The word “Fast” makes some women really nervous
- At the first challenge, they quit so early
- Never realize the great benefits
You worry about feeling:
- Low energy or tired
- Unable to workout
By Starting Slow:
- Body will self-regulate
- Gradually adapt to your changing eating pattern
- Avoid or diminish early transition symptoms such as:
- Digestive changes (constipation or loose stools)
- Dry mouth
3 Levels to Consider
Beginner: Consistent 12-hour fast
Intermediate: Fasting 14-18 hours
Advanced: Fasting 19-24 hours
Beginner Fasting: 12 hours
- Build the habit of never eating the last 2 hours before bed
- Stop eating at night at a specific time – such as 7pm
- Wait a full 12 hours – in this case 7am – to Break your fast
- Hopefully, you’ve slept close to 8 of those hours
- You’ve had 2-4 hours of non-eating before bed and maybe 1 or less hours when you arise
- This first step is really easy for most people
- One you make it a lifestyle (most days), notching up is quite easy
Intermediate Fasting: 14-18 hours
- Studies show some of the best benefits come at 18+ hours
- Consider not eating for a minimum of 3 – 4 hours at the end of your day
- Dinner at 7pm and bedtime at 10pm
- Extend your morning fast for 2-3 hours
- EXAMPLE: Fast would go from 7pm to 10am = 15 hours
- Eating Time = 10am to 7pm (a 9-hour eating window)
- Work up to a 16/8 plan and choose the best eating hours for you
Be Flexible and Adapt to Your Changing Needs Each Day
- If you plan on a 16 hour fast but are very tired – shorten it that day
- Workout and don’t have enough energy? Break your fast early
- Consistency is more important than perfection
Advanced Fasting: 19-24 hours
- This is best done when you’re well rested
- Take a nap if needed to continue your fast
- Determine the best time for your last meal before fast
- Mid to late afternoon often works well such as 4pm to 4pm
- You won’t go to bed hungry which helps you sleep better
- Consider trying this once per week.
More Tips for Easing into I.F.
When combined with a healthy diet, you will not only lose weight, but enhance your overall health greatly.
Approved Beverage for Intermittent Fasting:
Caffeinated Coffee or Tea – 1 Cup
Too much caffeine raises cortisol & can create insulin response which may take you out of ketosis/fat burning
The Benefits of Decaf: Studies that show that decaf helped to minimize hunger more than regular coffee.
Adds to Coffee, Tea or any beverage
- 1 Tb half & half or milk,
- Coconut or almond milk
- Do not exceed 20-30 calories in 3 hours
- No butter, Coconut Oil, etc. during fast
- Natural non-caloric sweeteners like Stevia (best), Monk Fruit Sugar, LoHan
- Herbal or decaf tea
- Bone Broth (only about 10 calories per 8oz serving)
- Water with Apple Cider Vinegar or Lemon/Lime
- Sparkling water
No juice or diet soda!
No Nutrasweet – Splenda – Saccharine
TIPS TO MAKE I.F. A SUSTAINABLE LIFESTYLE
Try Different Timing Options. It may take a week or more to discover which fasting and eating times work best for your body and schedule. For some, eating the last meal of the day earlier – like 5pm works great.
Be Flexible. If you decided to fast for 16 hours and you’re bonking at 14 hours, break your fast early and try increase your fasting hours in a day or two.
Be Patient. If it takes you a few weeks to increase your fast to the maximum result range of 18+ hours, that’s okay. You may only be able to fast 16-18 hours a couple times a week. You’ll still get benefits. It will get easier as time goes on.
Rewire your thought process. Think of fasting as taking a break from eating, rather than a period of deprivation.
Appreciate the Time Saved. Fasting saves you time in both meal prep and eating. This is the mindset that will allow you do follow a fasting plan long-term, he says.
The Busy Factor. It may seem counterintuitive, but the best plan is often to start when you’re busy — not on a day when you’ll be sitting on the couch wanting to snack.
Exercise. Pairing intermittent fasting with consistent exercise will help you get better results. It doesn’t have to be hardcore or crazy. A brisk walk and light weight workout will improve your circulation and may even make the last couple hours of your fast easier.
Drink plenty of water. Staying well hydrated will make the fasting periods much easier and essential for health
Enjoy these beverages as well:
- Sparkling Water
- Bone Broth or Bullion
- Small amounts of Almond or Coconut Milk
- (See Video #3 for more specific cautions and recommendations)
Try Lovidia: This cutting-edge hunger control supplement can be a very effective tool to help you make Intermittent Fasting a consistent part of your lifestyle.