What does intermittent fasting mean?
Why would you do it?
What is it all about?
Everybody is talking about intermittent fasting this, fasting that as if it’s a new craze when in reality it’s nothing new. It’s something we’ve been doing as humans way, way back, as far as the caveman.
It’s simply an eating pattern. It’s really not about the foods that we’re eating (although that is important), it’s about the times we eat.
In this article:
There are several intermittent fasting methods and they all involve splitting up the days, or the times of your days, between eating periods and fasting periods. You choose the one that works for you, and the one that fits your lifestyle the best, because it is a lifestyle change NOT a diet.
One of the more popular methods is the 5 to 2 diet. This is where you consume only 500 to 600 calories, on two non-consecutive days of the week, but eat normally the other five days.
Then there’s the eat-stop-eat. This involves where we’re gonna fast for 24 hours, once or maybe twice a week. For example, by not eating from dinner to dinner the next day. Or breakfast to breakfast, whatever works for you.
Thirdly you have the alternate day method where you fast one whole day only drinking water, then eat normally the next day. It is considering to be one of the more extreme approaches to fasting, and it can be tough for some people to follow.
The method I prefer, and my whole family follow is the 16/8 intermittent fasting method. Here we are talking about 16 hours of fasting, and 8 hours of eating.
Intermittent fasting can lead to amazing results. And when you do 16 hours of fasting, you’re automatically gonna have a lower calorie intake, unless you eat like a crazy person for the eight hours!
You need to make smart choices when you eat. With the intermittent fasting, I know the amount of calories that I should be eating. It’s really important that you do too – so get with a fitness professional or somebody who can calculate the amount of calories that you should be eating, to attain your goals, because that’s always important.
I tend to east three or four meals a day, and I’m always making smart choices. I let my body tell me when I’m hungry. I also use a thing called a carb app, especially when I do something along the lines of the Keto diet. And I’ll do another article on that. ‘The Keto way of life’.
I’ve been a fitness professional for 39 years now (I’m 56) and I own four of my own gyms.
I’ve helped tens of thousands of people lose many many pounds, but more importantly, I’ve helped them to do it healthily. A healthy lifestyle is one of the things I’m very passionate about, and committed to – helping people to be everything they were created to be. Taking them from where they are, to where they deserve to be.
Health is very, very important. We live in a time now where 68% of the United States is morbidly obese. Japan is 3% morbidly obese and they think they have an epidemic!
So I keep an open mind when it comes to new ideas and methods to improve our health, because things are changing all the time.
Scientifically, how does intermittent fasting affect your cells, and your hormones, and different things like that?
Why are we getting the results that we’re getting?
When you’re fasting there are many things that are happening to your body on a molecular, and a cellular, level.
For example, your body adjusts your hormone levels to make stored body fat more accessible. And that’s what we wanna do, right? We want to access the stored body fat. We don’t wanna store fat. We wanna access it, and we wanna get rid of it.
Another big thing, as a trainer I know it’s all about recovery. So when you’re going through the fasting process, your cells will initiate the repair process. And this is very important. Your human growth hormone, your HGH, sky rockets, as much as five times. And that has huge benefits for fat loss, and muscle gain. We’re losing fat, and we’re gaining muscle.
Your insulin levels, they drop dramatically. And lower insulin makes stored body fat more accessible once again. We wanna get to that stored body fat. We don’t want to increase our insulin, we want to lower it. And this intermittent fasting does that.
Also, we talked about cellular repair. When we’re fasting, our cells they digest and remove old dysfunctional proteins, that gather and build up in our cells. We call this autophagy (also known as “self-eating”).
There are changes in our genes, related to longevity, and production against disease. There has been proven stuff about that. We know those are different effects that can happen.
These changes all happen at your hormonal level, and your cell level, and they’re all great benefits, and they come from intermittent fasting.
Fasting can increase our metabolic rate by as much as 14% and that’s huge.
A study back in 2014 found the intermittent fasting eating pattern can cause 3 to 8% weight loss over 3 to 24 weeks, which is a significant amount compared to most weight loss studies. So who wouldn’t want a 3 to 8% increase in weight loss, right?
And it’s usually seen around your waist circumference. You see it in many different areas.
So obviously as a fitness professional, I am a huge fan of the benefits that you get, because I want you to get healthy, in a healthy way.
So in terms of benefits, I’ve covered number one, weight loss.
Then, we’ve got:
Having a healthier heart – we’re talking specifically about intermittent fasting possibly reducing your bad LDL level’s, or cholesterol blood triglycerides, inflammatory markers, blood sugar, insulin resistance. All of these factors, are factors for heart disease.
Brain health, I definitely feel clearer and stuff like that. And the reason that you’re doing that is because it increases your BDNF, which is brain hormones, and the nerve cells, and different things.
It’s been proven to show an effect against Alzheimer’s, which is awesome.
My dad struggled with Parkinson’s – I’ve heard it makes a difference with this too – I would have loved to have known about this earlier.
Anti-aging – this is huge! All of my champions I’m working with, immediately when they get into intermittent fasting, wow, you can see such a difference in their skin, and in their face. It actually looks like they’re going backwards with their age.
And it’s honestly, I think it’s simple. And anytime we can find a healthy, simple lifestyle, real simple strategies to help us be healthy, that’s a bonus.
Just like everything, intermittent fasting is not for everybody. You gotta find what works for you. If you’re a person that’s challenged with eating disorders, or maybe you’re underweight already, or you have trouble putting on weight, I probably wouldn’t recommend it, or maybe talk with your medical person to get some advice before you do.
We always wanna know the good, the bad, and the ugly, whenever we’re doing a program.
With intermittent fasting you can be hungry, until you get used to it. . That’s probably your biggest challenge.
When you’re first starting out, I recommend with my clients, maybe not working out, because you may feel weak. You gotta be careful, make sure you’re getting enough carbs, is an important function for your brain function and stuff like that, so you need to make sure that you don’t really deplete that.
It takes time, like anything else, to get used to the new schedule and stuff like that. With that said, always, always, as a fitness professional, I always recommend checking with your doctor. If you have any conditions that aren’t normal. Like, obviously if you’re a woman, and you’re breastfeeding, or you’re pregnant, taking medications, if you have any things like high blood pressure, or problems with regulating your sugar, eating disorders, diabetes, any medical conditions at all, you should check with your doctor first, and makes sure that everything is good.
Some of the common questions, that I get as a coach are:
Q. Is it okay for kids?
A. I talked about my kids do it with me, but they’re older. You are the parent. Once again, I would make sure that my kids are healthy. All my kids are athletes, and stuff, so it’s a little different.
Q. Does it slow down my metabolism? Does it have a counter effect on that?
A. That’s a big no.
Q. What about skipping breakfast, is that okay?
A. That’s a big yes.
Q. Can I drink water or other drinks during fasting?
A. This a huge one. Absolutely. You need water. It’s important. I drink coffee or tea. I’m not drinking fruit juices or anything like that because they’re really high in sugar. But the tea, the coffee, and the water. Don’t be putting anything in your coffee, and tea though!
Q. Is it okay for me to take my supplements?
A. Absolutely. 100%. I do my BCAs, MCT. I take my vitamins. I do all of that. I’m a big supplement person.
Q. Will I lose my muscle tone? Will I lose everything I’ve worked so hard for?
A. No. You’re not going to do that. As long as you keep lifting your weights and keep working out. It’s also very, very important that you keep your protein up. I use a very good protein. All the supplements that I use are all natural, organic. No GMOs, no sweeteners. So if you’re looking for a good supplements I can help you with that.
If you’re looking for something to jumpstart your weight loss journey, for a better healthy lifestyle, I really highly recommend intermittent fasting.
I’m here for you, to help you. I coach people all over the world now. It’s what I do. And I’m excited.
You can get in shape from your home, during commercials, no gym required – I have my own membership club ‘Tone with Réal’ – the two minute workout. And I coach a few people, not too many.
But if you really wanna take it to the next level, I can coach you one on one. We get together. We meet on a Zoom. We have weekly calls. I design your program for you. Whatever level I can meet you at.
So, with that said, I’m excited to spend some time with you today. I will believe in you, too. Believe in yourself.
You make the rest of the day, the best of the day.
God bless. Boom.