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Intermittent Fasting: Is it right for you?
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Two weeks ago, in my Breakfast Makeover blog, I suggested that it was not “when” you broke your overnight fast that was important but “how.” Several wrote to me asking about my “take” on Intermittent Fasting. So, I am going to give you some insight on intermittent fasting, its potential health benefits, whether or not its right for you and how to get started.

Intermittent fasting is a pattern of eating which includes cycles of fasting and feeding. 

It differs from what you typically think of as fasting where you go numerous days refraining from food. In intermittent fasting, there are certain hours during the day when you eat and certain hours when you refrain from consuming any food, or fasting.  

For example, many will stop eating immediately after dinner and then won’t eat again until late the next morning, fasting for 14-16 hours. 

How does intermittent fasting work?

At its very core, intermittent fasting gives your body a break from digesting and absorbing food and allows the body ample time to repair and rejuvenate. This happens through a process called autophagy. Autophagy literally means the consumption of the body’s own tissue. It is the body’s way of cleaning out old, damaged cells so it can rejuvenate itself with newer, healthier cells. 

I like to use the analogy of changing your engine oil in your car. If you don’t change your car’s motor oil on a regular basis, over time the oil breaks down and accumulates contaminants, leaving your car’s engine at risk of overheating and failing.    

Autophagy is one of the most important bodily functions for rejuvenating our cells and promoting health and longevity. However, when we are eating every 2-3 hours, our body is constantly putting time and energy into digesting food instead of cleaning our body. So, giving our body a break from digestion and allowing it to undergo autophagy is crucial for our health.  

Intermittent fasting is one of the most effective ways of achieving autophagy. During your period of fasting, the body takes a break from digestion and goes into starvation mode. I understand that the word “starvation” has a negative connotation, representing a bad feeling that needs to be immediately fixed because we fear being hungry. However, to achieve true autophagy, you need to reach starvation mode. Once you achieve starvation mode, your body can stop being consumed with digestion and focus on replenishing and rejuvenating your body. In a society with an abundance of food, a healthy period of starvation is nothing to fear. 

The Benefits of Intermittent Fasting

Here are several reported health benefits of achieving autophagy through intermittent fasting:

  1. Aids in weight loss because it gives your body the opportunity to burn stored fat
  2. Can help to lower cholesterol and blood pressure and improve blood sugar control
  3. Improves the efficiency of the immune system by cleaning out toxins and enhancing the cells ability to protect against incoming microbes
  4. Helps to reduce the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s disease
  5. May help to prevent cancer by slowing tumor growth 
  6. Improves body composition by reducing fat and increasing muscle mass

All of these benefits undoubtedly will also contribute to healthy aging and longevity.

Different Methods of Intermittent Fasting

There are a couple of different protocols for implementing an intermittent fast:

  1. Daily intermittent fasting where you follow the Leangains method, also known as the 16/8 intermittent fasting protocol. This method has you fasting for 16 hours and eating all your meals during an 8-hour window.  When following this protocol, most people choose to fast from 7-8 pm in the evening after consuming dinner until 11-12 the next day.
  2. Alternate day fasting where you alternate “fast” days and “eating” days. With this protocol, you can choose to completely abstain from eating food on the fasting days or consume a single low-calorie meal once a day.
  3. Fasting 2 days a week is another option.  On fasting days you eat 500-600 calories and the other 5 days you eat a normal diet. 

Is Intermittent Fasting right for you?

Intermittent fasting appears to be safe and effective for most people. However, if you are underweight, have unstable blood sugars (hyper or hypoglycemia), low blood pressure, are prone to eating disorders, or have recently undergone surgery, intermittent fasting might not be appropriate for you. Fasting does stress the body, so it also may not be beneficial for those who are already dealing with significant stressors, such as an illness. Although intermittent fasting can be beneficial for diabetics, please find a qualified health care practitioner that can guide you through the process. I also do not recommend intermittent fasting for women with osteoporosis who are underweight. 

How to get started

First and foremost, if you decide to try intermittent fasting, keep in mind that maintaining a good diet is crucial. You can’t binge on junk food during the eating periods and expect to gain the benefits of fasting and/or boost your health. 

I generally recommend you start with the daily fasting method. I find this is the easiest way for most people to faze into fasting and follows our body’s natural daily circadian rhythm. Start by finishing up your dinner by 7 or 8 pm and then not consuming anything but water until 7-8 the next morning. This means once you have finished dinner, the “kitchen is closed” until the next day. No bedtime snacks or nightcaps.  From there you can gradually extend your fasting period until later in the morning. Lengthening your fasting intervals over a week or more will help you to adjust and accept the feelings of hunger and make intermittent fasting more sustainable. You should expect to feel hungry, and that is OK! Remember the goal is to go into a brief period of starvation. 

Consuming non-caloric beverages throughout the morning can help stop the pangs of hunger. However, adding sugar or cream to your morning hot beverage will cause you to break your fast. If you are thinking no way can I go without consuming my morning Latte or Cappuccino, believe it or not, intermittent fasting will help you curb cravings for these beverages and other nutrient-poor foods and reduce hunger over time. 

I am also not a fan of using artificial sweeteners. Even though they have no calories and won’t break your fast, they are linked to a variety of health issues. If you need to sweeten your morning beverage you can use a naturally occurring non-caloric sweetener like stevia or Monkfruit. 

Exercising in the morning during the fasting period can also help to curb hunger and can actually increase your body’s rate of fat burning.  

Once you get accustomed to fasting, you can experiment with the other types of intermittent fasting to see if they are better suited to your lifestyle. 

Signs that intermittent fasting isn’t for you

Intermittent fasting isn’t right for everyone. If while following an intermittent eating protocol you find that you aren’t sleeping well, have fatigue or low endurance, feel more stressed and anxious, or experiencing hair loss, then intermittent fasting isn’t benefiting you. Everyone needs to listen to their bodies and find an eating approach that works and is sustainable for them.   

Lastly, whenever you are looking to make changes to your dietary or exercise routine, it is best to seek guidance from a qualified healthcare professional. 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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