HH#4 Intermittent Fasting

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Episode 4 of The Homemade Health Podcast – Intermittent Fasting

Join Sydney & Lori as they dive into the topic of intermittent fasting today. They discuss benefits of a fasting practice in a healthy lifestyle, what is happening inside your body when you are fasting, different types of fasts, conditions that may be helped by fasting, and who fasting is not for.

Homemade Health – Episode 4 Show Notes

INTRO & WELCOME

Topic:  INTERMITTENT FASTING 

**Talk about diet progression. Whole foods —> fat adapted —–> IF. Extended fasts are not something to jump into from SAD and wouldn’t be someone’s first step in their journey.

Standard American going to IF vs. Fat Adapted doing IF

Blood Sugar 

Working with a professional

IF

  • What is Intermittent Fasting?
    • General guidelines
    • Everyone already does when they sleep
    • 16:8, 18:6, 20:4, OMAD
    • Alternate day fasting
    • Extended fasting – 3, 5, 7 day fasts or more
      • Man who fasted for a year under medical supervision, lost 275 lbs and reversed diabetes
        • Coffee, tea, multi vitamin
      • Not recommending that everyone go out and try it – only illustrating that the human body is capable of more than we realize
    • Seasonality
  • Note that these mechanisms are entirely natural and normal
    • History of scarcity in human history
    • Have these mechanisms in place for survival
    • The body isn’t shutting down
      • it’s just changing fuel sources 
        • Food to our own fat stores
    • Max out on hunger levels
  • Benefits
    • weight loss
    • body fat loss – while being muscle preserving 
    • Improved metabolism
      • vs calorie restriction
      • Studies showed after 4 day fast, resting energy expenditure increased by 12 percent
    •  improves bs & insulin levels, insulin sensitivity 
      • Stays in normal range -> glycogen & gluconeogenesis
      • Then switches to using fat for fuel
      • Improves insulin sensitivity, so beneficial for those diseases linked to insulin resistance
        • Heart disease, stroke, Alzheimer’s, high cholesterol, high blood pressure, obesity, non-alcoholic fatty liver disease, PCOS, sleep apnea, cancer
    • possible reversal of type 2 diabetes & related conditions 
    • improved mental clarity, cognition, energy
      • see same with keto diet
    • improves blood lipid markers
    • HGH increases
      • Highest in children, peaks during puberty, decreases as we age
      • Too low of levels in adults lead to more body fat, less muscle mass, and decreased bone density -> anti-aging benefits
        • Exogenous HGH risky – BS increases, BP increases
      • Most potent natural stimulus to growth hormone secretion is fasting
        • In one study, looking at a 5 day fast, HGH secretion more than doubled
    • possibly longer life
    • reduces inflammation 
    • Autophagy
      • Thomas Seyfried cancer researcher,cancer as a metabolic disease-   1 week fast
    • free & accessible to all 
    • What are your thoughts on using bulletproof coffee’s or something similar with Keto and IF?
  • Potential negatives & who it isn’t for
    • Adrenal function already low
      • Adrenaline used to release stored glycogen & to help with fat burning
        • This is what helps to speed the metabolism, so potentially good but could be bad
    • pregnant/breastfeeding 
    • disordered eating 
    • underweight/malnourished
    • thyroid disorders under medical supervision
    • children 
    • diabetes meds, would need closely monitored 
    • Potential for electrolyte depletion, dehydration
    • disrupted sleep w/extended fasting
    • Negative effects exaggerated w/lower body weight 

HOW TO DECIDE IF IT’S RIGHT FOR YOU?

  •  As with anything we talk about, consult your medical provider with questions regarding changes to your health and nutrition plan.
  • Benefits of going slow. Not shocking your body. Can be hard on women especially. 
    • Reiterate alternate days and being careful with extended fasts.
    • If your body feels starved, it will shut down reproduction as it isn’t necessary. Hormonal imbalances, irregular periods or losing period (amenorrhea), losing hair, sleep disruptions, 

INDICATIONS IT’S TIME TO ADJUST

  • Any of the above
  • Energy dips
  • Anxiety or not feeling great period

OTHER THINGS TO CONSIDER IF DECIDING TO FAST

  • Learn the in’s and out’s. Don’t just jump in without doing your research! Reference book.
  • Focus on becoming fat adapted first
  • Lot’s of water with electrolytes, bone broth, etc. Stay hydrated
  • Be willing to drop some other things that your body considers a “stress” during a fast. I.e. working out, super stressful day at work may not be the best day to do it.

LEARN MORE

THANK YOU & CLOSING

  • Remind about review giveaway – Leave us a review on itunes and email us at homemadehealthpodcast@gmail.com
  • Cook Once Eat All Week

 

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