It’s time to change it up! My body is on fire and in order to prevent a plateau I will be incorporating intermittent fasting starting today. Intermittent fasting has been shown to change the body and its metabolism in many ways, in both animals and in humans. One of the most important metabolic changes brought on by fasting is a “metabolic switch” from carb-burning to fat-burning. It has been shown to be beneficial not only for weight loss but also for brain health. But what is it, really?

Intermittent fasting is an umbrella term within scientific literature referring to at least three different approaches to restricting calories intermittently. These include:

1. alternate day fasting, which in research studies typically involves eating fewer than 500 calories every other day
2. 5:2 diet, which involves two fast days of fewer than 500 calories per day
3. time-restricted feeding, which involves only eating within a 6 to 12-hour window each day while fasting the other 12 to 18 hours or more.

I will be practicing all three at different times to see which approach works best for me. Not all intermittent fasting schedules are created equal for every person when it comes to weight loss or metabolic health so we must listen to our body and take our energy needs and goals into account. Whether you want a “new beach bod” like I do for 2020 to feel like myself again or to shave off metabolic dysfunction associated with aging, intermittent fasting can be your solution.

I am easing into fasting, today with just a 12 hour fast, tomorrow with a 14 hour fast and the next day with 16 hours. I will start with time restricted feeding and eventually 2 fast days of 500 calories towards the end of my challenge or when I hit a plateau. I know there will be some hunger pangs but by easing myself into it, I will be able to manage any issues that may come up. Ultimately, I’d like to lose weight but more importantly just live a long and productive life.

Today’s food & workout recap:

• Fasted until 10am
• Breakfast: Protein shake w/ greek yogurt, frozen berries, 1 Tbsp peanut butter, 6 oz almond milk (486 cals)
• Exercise: 45 mins Cardio (Running 25 minutes, 20 minutes walk uphill) burned approx. 500 cals
• After workout: 2 eggs, 3 eggs whites, 2 green tea mochi (374 cals)
• Snack: 1 oz. Ahi Tuna jerky, 2 Tbsp peanut butter (280 cals)
• Dinner: 18 Tbsp guacamole, 1 oz. Blue corn with flaxseed tortilla chips, 5 oz of Salmon (770 cals)

Total food calories for today: 1,910 = 27% Carbohydrates, 51% Fat, 22% Protein.

Excess energy intake and weight gain are consistently linked to illness, disability and mortality so I am taking all the steps possible to treat my body right. Time-restricted feeding has also been shown to modify the gut microbiota. IF can also kill “bad” bacteria and help fight the inflammation. I encourage you to protect your body and heart by trying intermittent fasting.