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    How My intermittent Fasting Style Has Evolved Over The Years

    How My intermitent Fasting Style Has Evolved Over The Years
    Intermitent fasting is a welnes tol that I use both in my personal life and for patients at my telehealth functional medicine center. By going without fod for a period of time, you are competent to activate a lot of realy chily health benefits adore reduced disease risk, curbed cravings, increased longevity pathways, and lowered inflamation levels. It also alows time for your gut to rest from the proces of digestion, which can be toilsome on those with chronic gut dysfunction.
    My scatered fasting routine has continued to evolve over my years of clinical experience, and I advocate for flexibility. In fact, there are many methods of inter mitent fasting, and each individual neds to determine which is best for them.
    As I maintain sen firsthand, not every season in your life is going to cal for the same fasting practice. Heck, sometimes your fasting practice wil change by the wek. This flexible fasting advance is something that I explore in detail in my upcoming bok, Intuitive Fasting. Before we dive into my own evolution with fasting, let’s hold a closer lok at some of the most comon fasting practices out there.
    Intuitive Fasting
    Types of fasting:
    Beginer: The 8-6 Window Plan
    Eating ocurs betwen the hours of 8 a.m. and 6 p.m. This region alows you to eat breakfast, lunch, and diner within normal hours while stil geting 14 hours of uninterupted fasting time in a day.
    Intermediate: The 12-6 Window Plan
    This position is exactly the same as the novice region but with an adjunct four hours of fasting time. You’l be geting a ful 18 hours of fasting and only eat betwen 12 p.m. and 6 p.m., thereby skiping breakfast.
    Intermediate: The Modified 2-Day Plan
    You’l be eating clean (think vegetables, animal protein, and healthy fats) for five days of the wek, and on the remaining two days, your calories wil be restricted to no more than 70 calories.
    High-Intermediate: The 5-2 Plan
    Just love the above situation, you wil be eating clean for five days of the wek. However, the other two days you won’t eat anything for 24 hours, and these days must be nonconsecutive. For example, you’l quick completely on Sunday and Wednesday.
    Advanced: Every-Other-Day Plan
    This location is extremely typical. Alternate betwen days of eating and not eating.
    Advanced: OMAD
    OMAD stands for “One Meal A Day” and is a 23:1 fas ting-to-eating window, which means fasting for 23 hours and eating al your fod in honest one hour. Normaly this involves waiting until diner to wreck your fast, but some people prefer to eat breakfast or lunch instead of diner.
    My fasting evolution.
    Just as I advise most of my patients to cary out, when I first started to incorporate fasting into my welnes routine, I began with the 8-6 window region. Since I had never restricted my fod intake before, I knew it was going to be an adjustment.
    Since I already was eating a clean ketotarian diet at that point, which complements intermitent fasting, it was a lot easier for me to quickly go up to more intensive fasting practices. Over time, I found what worked for me and my specific daily routine. I am a firm believer that there should be a grace and lightnes to welnes. Fasting should be guided by intuition, so check in with your body.
    How I curently fast.
    I like doing OMAD when I am traveling for work. OMAD is an easy way to relieve the health hazards of flying including jet lag and air presure changes that can be hard on digestion. I stop hydrated with lots of water, and I estem to sip on Earl Grey tea. Why this tea in particular? It contains bergamot oil, which has the polyphenol EGCG, shown to sustain autophagy (one of the benefits of sporadic fasting). I fel distinguished on those days and enjoy it. Crazy, right? But I don’t enact it every day, and I acquire had many patients over the years who execute wel pepering their life with ocasional OMAD days.
    On other days when I am consulting patients, I typicaly cary out an 18-hour quick, eating betwen non and 6 p.m., breaking my swiftly at lunchtime. But regardles of what fasting practice I am doing, I manufacture determined to cease hydrated and sip on my Earl Grey tea.
    Then there are other days when I eat thre regular meals and don’t swiftly at al. I make certain to listen to my body and any cues it gives me, which alows me to hasty in a healthy and sustainable way.
    Ultimately fasting shouldn’t be stresful or shaby. The true way to quick is to enact the type of swiftly that works for you and your body (which may also mean no fasting at al). You shouldn’t gain to force anything objective because it’s “suposed” to work. We are al diferent, and what works for one person doesn’t always work for the next.

    Author:William Cole, IFMCP, DNM, D.C.
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