Embracing Intermittent Fasting: A Simple Path to Health and Vitality
Talking about fasting isn’t always easy. Many of us have been conditioned to fear food restriction. This apprehension is especially strong among older generations, who associate food scarcity with wartime hardships. For them, the idea of intentionally going without food might seem absurd, even dangerous.
But the reality couldn’t be further from the truth!
In fact, an ever-growing body of research highlights the incredible therapeutic and cleansing benefits of fasting. From weight loss and better management of chronic diseases to enhanced cognitive function and a complete reset of the digestive system, the advantages of fasting are truly remarkable.
The Ancient Wisdom of Fasting
Fasting is far from a new idea. It has been a cornerstone of traditional medicine and spiritual practices for millennia, cherished across cultures and religions for its ability to purify both body and mind.
In recent years, fasting has seen a resurgence in popularity, with many people adopting intermittent fasting to maintain their health and vitality. But what exactly is intermittent fasting, and why is it so effective?
What is Intermittent Fasting?
Think of intermittent fasting as “part-time eating.” Instead of abstaining from food for days (as in traditional fasting), you alternate periods of fasting with periods of normal food intake within a 24-hour day.
This structured approach makes fasting more accessible, allowing people to enjoy its benefits while fitting it into their daily routines.
Popular Methods of Intermittent Fasting
There are various ways to practise intermittent fasting, each with its own unique structure. Here are a few common methods:
The 16/8 Method (or 17/7, 18/6, etc.): This involves fasting for 16 hours each day and limiting food intake to an 8-hour window, typically fitting in 2-3 meals during this period.
The 5:2 Diet: You eat 500-600 calories on two non-consecutive days each week and eat normally on the other five days.
Eat-Stop-Eat: This method includes one or two 24-hour fasts per week.
Alternate-Day Fasting: Fasting every other day, either by not eating at all or consuming a small amount (a few hundred calories).
The Warrior Diet: A small amount of fruits and vegetables is eaten during the day, followed by one large meal in the evening.
OMAD (One Meal A Day): This involves fasting for 23 hours and consuming one substantial meal within a single hour each day.
Natural Skipping: Simply skip one or two meals when you’re not hungry or don’t have time to eat.
The longer your fasting period, the more pronounced the benefits will be.
Is Skipping Breakfast Really a Bad Idea?
For many, the most challenging part of intermittent fasting is skipping breakfast. That early-morning grumble in your stomach can feel unbearable at first, but here’s the truth: it’s not hunger—it’s your digestive system purging itself!
This natural process is precisely what intermittent fasting encourages. Over time, your body will adjust, and those morning hunger pangs will disappear altogether.
Interestingly, eating immediately upon waking is not as “natural” as we think. Our ancestors in the Palaeolithic era had to search for food first thing in the morning, often going hours before their first meal. Early breakfasts only became common with the industrial revolution, where they served as fuel for a demanding workday.
In France, the word for lunch is déjeuner, meaning “to stop fasting.” Breakfast (petit-déjeuner, or “little lunch”) was only introduced later and often includes sugary pastries and processed foods—hardly ideal for our health.
Why Intermittent Fasting is Good for You
Intermittent fasting isn’t just for weight loss—it’s a holistic approach to health. It suits men and women, young and old (though not recommended for children under 18), and even those with medical conditions (with professional supervision).
When you fast, your body enters a cleansing and repair mode, allowing its natural healing processes to activate. Fasting is like pressing the “reset” button on your body, triggering homeostasis—the state of balance and optimal function.
The Benefits of Intermittent Fasting
Here’s a non-exhaustive list of what intermittent fasting can do for your body and mind:
Regulates weight and improves satiety
Reduces inflammation and oxidative stress
Enhances cognitive function and brain health
Regulates insulin production and blood sugar levels
Stimulates growth hormone secretion for fat burning and muscle preservation
Promotes cellular regeneration and autophagy (cellular self-cleaning)
Slows premature ageing of cells
Supports cardiovascular health and reduces the risk of diabetes
Getting Started with Intermittent Fasting
Step 1: Choose Your Method
Begin with the 16/8 method, the easiest to adopt. As you gain experience, experiment with other approaches like 5:2 or OMAD for deeper benefits.
Step 2: Decide How Often to Fast
You can fast one day a week or several days—whatever fits your schedule and tolerance. Some people incorporate fasting into their daily routine, while others dedicate specific weeks in the year to cleansing.
Step 3: Eat Mindfully
During eating periods, focus on nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed snacks and sugary drinks. After extended fasts, reintroduce food gradually with light meals like cooked vegetables and fruits.
If you’d like to take the guesswork out of starting your intermittent fasting journey, I offer a self-paced, online coaching programme designed to help you master intermittent fasting in just six weeks. This supportive approach provides practical guidance, tips, and tools to help you feel confident and motivated every step of the way. Check it out HERE.
During Fasting Periods:
Stay hydrated by drinking plenty of water and herbal teas to support detoxification.
Final Tips for Success
Fasting is an excellent opportunity to focus on self-care. Pair your fasting routine with calming activities like yoga, meditation, or nature walks. Avoid unnecessary stress, especially at work, and listen to your body.
Remember, fasting is a journey. Trust the process, and you’ll be amazed at how your body adapts and thrives.