MMB – More on Intermittent Fasting
I hope you all had a great weekend! Excellent effort by everyone who was able to make Boot Camp on Saturday! Saturday’s Boot Camp was all about partner drills, so I hope you guys enjoyed that format and had some fitness fun with a friend!
Announcements and Reminders:
- Cardio Core Schedule Update: Please note there will be (5) Cardio Core classes that will move from Tuesday to Monday night. My son, Andrew, has several baseball games on Tuesday nights for the next several weeks, so I am moving a handful of classes so I can see him play. I’m also assistant coach 🙂
- The Tuesday dates that will be moved to Monday nights are: 3/10, 3/31, 4/28, 5/12 & 5/26. New dates are: 3/9, 3/30, 4/27, 5/11 & 5/25 (on Monday nights)
- If you are signed up for any of these dates already, you will have top priority to keep your spot in class.
- I will have new sign up sheets for the new class dates.
- Tomorrow night, 3/3, is all the same.
- Park Fitness is Thursday morning at 8:30am! Come out and join us for this 45 minute field trip style class! All levels welcomed. Drop in cost is $15.
- Cardio Fusion is at VBC Thursday! Please let me know if you’ll be making it out to class on Thursday and which class time you prefer, either 5:45pm or 6:40pm. Remember, I need three people to have a class run.
- Boot Camp is Saturday at 7:30am at VBC!
- St. Patrick’s Day Boot Camp is Saturday, March 14th at 7:30am! Come dressed up in your Irish best green and enter a costume contest! There may be some treats from Mama Jen’s kitchen to enjoy afterwards!
Thought for the week: More on Intermittent Fasting
Since the beginning of the year, I’ve been encouraging many of you to try intermittent fasting, and many of you have tried it! For that alone, I am proud of you. It’s not easy to change, especially incorporating an eating plan that is all about withholding back on eating! What?! Are we nuts?!
For those of you who have been trying this intermittent fasting, or IF, I wanted to check in and see how it’s going for you? What have you noticed? Is it getting easier? Are you less hungry? Do you have better energy?
I’ve been doing IF for 6 weeks and can say that I notice an increased energy and clarity during my fasting. When your body isn’t busy digesting all of the time, it’s amazing how much more clear minded we can become! Also, because the weekends are my family time, I take about a 48 hour break from my usual fasting routine during the week and this has been working out well for everyone. I have also lost a couple of pounds and have reduced body fat as well, so that’s been nice 🙂
What’s nice about IF is that there is room to tweak and experiment. If the 16-8 plan seems too difficult to start with, then try a 14-10 plan and see how you do. IF is not about seeking perfection. If you are at hour 15 and you are extra starving and know you need to eat, then eat! Try again the next day to see if you can stretch it to 16 hours. It helps to drink a big glass of water by the way.
If you want to read an awesome book about fasting from a Christian perspective, here is a book by Jay Richards called, “Eat, Fast, Feats.” I’ve been enjoying reading it very much and wanted to pass this along to you as well. You don’t need to be a Christian to read this book either. 🙂
If you scroll to the bottom of the article, there is a link to Dr. Josh Axe’s video where he explains more about IF. I found this very helpful and encourage you to take a few minutes to watch this video to better understand IF.
Here are the key points listed by Dr. Josh Axe about IF:
6 Benefits of Intermittent Fasting
1. Promotes Weight Loss
One of the major intermittent fasting benefits is its ability to rev up fat burning and help the pounds slide off. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require you to meticulously measure your foods and track the calories and grams consumed.
IMF results in increased fat burning and fast weight loss by forcing your body to use up fat stores as fuel. When you eat, your body uses glucose (sugar) as its primary source of energy and stores whatever is left over as glycogen in your muscles and liver.
When you don’t give your body a steady stream of glucose, it begins breaking down the glycogen to use as fuel. After the glycogen has been depleted, your body seeks out alternative sources of energy, such as fat cells, which it then breaks down to help power your body.
This is similar to the ketosis diet (or “keto diet”), in which you deprive your body of carbohydrates and force it to use up stored fat for energy.
A 2015 review looked at the effects of alternate-day fasting on body composition and found that, on average, it slashed body weight by up to 7 percent and cut body fat by up to 12 pounds. Whole-day fasting led to similar results, but with up to a 9 percent reduction in body weight. (4) It’s less clear what whole-day fasting does to your valuable muscle stores.
Another study focused on the 16/8 method of intermittent fasting showed that it significantly reduced fat mass while retaining both muscle mass and strength. (5) This fact is why I recommend this style of intermittent fasting the most.
2. Improves Blood Sugar
When you eat, carbohydrates are broken down into glucose (sugar) in your bloodstream. A hormone called insulin is responsible for transporting the glucose out of the bloodstream and into the cells where it can be used up as energy.
Insulin doesn’t always work effectively when you have diabetes, which can result in high blood sugar levels coupled with symptoms like fatigue, thirst and frequent urination.
Some studies have found that intermittent fasting benefits your blood sugar levels by keeping them well-regulated and preventing spikes and crashes.
In one study, participants with diabetes fasted an average of 16 hours daily for two weeks. Not only did intermittent fasting cause weight loss and a decrease in caloric intake, but it also helped significantly reduce blood sugar levels. (6)
Another study showed that fasting decreased blood sugar by 12 percent and also lowered insulin levels by nearly 53 percent. Preventing a build-up of insulin allows it to work more efficiently and keeps your body sensitive to its effects. (7)
3. Keeps Your Heart Healthy
One of the most impressive intermittent fasting benefits is its favorable effect on heart health. Studies show that intermittent fasting improves your heart health by lowering certain heart disease risk factors.
One animal study in the Journal of Nutritional Biochemistry showed that intermittent fasting caused an increase in levels of adiponectin. (9) Adiponectin is a protein involved in the metabolism of fat and sugar that may be protective against heart disease and heart attacks. (10)
In fact, in one study, rats who fasted every other day were nearly 66 percent more likely to survive a heart attack than those on a normal diet. (11)
4. Reduces Inflammation
Inflammation is a normal immune response to injury. Chronic inflammation, on the other hand, can lead to chronic disease. Some research has even linked inflammation to conditions like heart disease, diabetes, obesity and cancer. (12)
A study published in Nutrition Research followed 50 individuals observing Ramadan and showed that they had decreased levels of some inflammatory markers during Ramadan fasting. (13) Another study in 2015 found that a longer duration of nighttime fasting was associated with a decrease in markers of inflammation. (14) In the journal Rejuvenation Research, alternate-day fasting helped reduce markers of oxidative stress. (15)
While more research is needed, these studies provide promising evidence showing that IMF may help reduce inflammation and fight off chronic disease.
5. Protects Your Brain
In addition to keeping your heart healthy and warding off disease, some studies have indicated that intermittent fasting protects the health of your brain.
One animal study showed that intermittent fasting helps enhance cognitive function and protect against changes in memory and learning function compared to a control group. (16) Another animal study found that intermittent fasting protects the brains of mice by influencing certain proteins involved in brain aging. (17)
Some also say that fasting promotes autophagy, or “self-eating,” which is our normal bodily process of cellular renewal — a process that is supposedly aided by fasting, though more scientific evidence is needed until this is certain.
6. Decreases Hunger
Leptin, also known as the satiety hormone, is a hormone produced by the fat cells that helps signal when it’s time to stop eating. Your leptin levels drop when you’re hungry and increase when you’re feeling full.
Because leptin is produced in the fat cells, those who are overweight or obese tend to have higher amounts of leptin circulating in the body. However, too much leptin floating around can cause leptin resistance, which makes it harder for it to effectively turn off hunger cues.
One study with 80 participants measured leptin levels during intermittent fasting and found that levels were lower at night during the fasting period. (19)
Lower levels of leptin could translate to less leptin resistance, less hunger and potentially even more weight loss.
Dr. Josh Axe’s video:
See you in class soon!