Unlocking the Power of Intermittent Fasting

Unlocking the Power of Intermittent Fasting: A Journey to Health and Well-being

In a world that's constantly bombarded with diet trends and health fads, intermittent fasting has emerged as a popular and scientifically-backed approach to achieving not just weight loss, but overall well-being. Intermittent fasting, or IF, involves cycling between periods of eating and fasting, and it has gained huge popularity for its potential health benefits and positive physiological effects on the body.

This is something that I have done for at least 5 years. My usual period of eating would be between 1-2pm and 8-9pm. I start the day with a big glass of water and I am good to go. Removing a decision of what to eat for breakfast also helps with keeping things moving first thing. This has even been more beneficial since being diagnosed with type 1 diabetes back in 2018. As anyone who has type 1 diabetes, knows the amount of decisions that consume you daily is actually mind blowing. So by removing 1 meal first thing (that we don’t really need), over the weeks and month, it adds up to a lot of mental energy saved.

When first being diagnosed with diabetes I wasn’t really sure how my body would respond or if it would be possible at all. When I felt comfortable to do so and understood more about diabetes I started to experiment. To my delight fasting for 16-18 hours is very achievable and is something that I do almost daily. Unless I have a big gym session or hike planned, during these days I would eat an earlier breakfast.

Prior to being diabetic I had never done a 24 hour water fast. Since being diabetic I have done 3. Technically 3, as I type this I am at around 22 hours into my third fast. More on this later. For now lets dive into intermittent fasting, it’s health benefits and how you can go about implementing it into your life.

Understanding Intermittent Fasting:

Intermittent fasting isn't about restricting specific food types or drastically reducing calorie intake; rather, it focuses on when you eat. The concept revolves around creating windows of time for eating, typically alternating with periods of fasting. The most common fasting methods include the 16/8 method (16 hours of fasting and an 8-hour eating window), the 5:2 diet (eating normally for five days and consuming significantly fewer calories on two non-consecutive days), and the eat-stop-eat method, which involves 24-hour fasts once or twice a week.

Health Benefits of Intermittent Fasting:

The health benefits of intermittent fasting extend far beyond weight management. Studies suggest that IF can:

🍏Improve metabolic health

🧠Enhance brain function

🍏Reduce the risk of chronic diseases.

During the fasting period, the body switches from burning glucose to burning stored fat for energy, leading to weight loss. Additionally, intermittent fasting has been linked to lower inflammation, improved blood sugar levels, and better heart health.

 Physiological Effects on the Body:

Intermittent fasting triggers several physiological changes in the body. During fasting periods, insulin sensitivity increases, allowing cells to better utilise glucose. The production of growth hormone also surges, aiding in muscle preservation and fat breakdown. Cellular repair processes, including autophagy, are activated, leading to the removal of damaged cells and the regeneration of new, healthy ones. Furthermore, brain-derived neurotrophic factor (BDNF) increases, promoting cognitive function and reducing the risk of neurodegenerative diseases.

Types of Intermittent Fasting:

16/8 Method: This method involves fasting for 16 hours and restricting eating to an 8-hour window.

5:2 Diet: This approach includes eating regularly for five days and significantly reducing calorie intake (around 500-600 calories) on two non-consecutive days.

Eat-Stop-Eat: This method incorporates 24-hour fasts once or twice a week, with no calorie consumption during the fasting period.

Implementing Intermittent Fasting:

📈Start Gradually: If you're new to intermittent fasting, begin with a more manageable fasting window, such as 12 hours, and gradually increase it as your body adjusts.

💧Stay Hydrated: Ensure adequate water intake, especially during fasting periods, to stay hydrated and support bodily functions.

🥑Choose Nutrient-dense Foods: When it's time to eat, focus on nutrient-dense, whole foods to maximise the benefits of intermittent fasting.

👂Listen to Your Body: Pay attention to hunger cues and adjust your fasting schedule accordingly. It's crucial to find a routine that aligns with your lifestyle and preferences.

My Experience with a 24-Hour Water Fast:

Doing a 24-hour water fast was a challenging yet an enlightening journey. Initially, the focus and mental clarity during the day was noticeably improved. However, as the fast progressed, a bit of lethargy and distraction crept in, especially when I wasn’t too busy with patients. Staying busy proved to be a key factor in getting through the latter stages of the fast successfully. Despite being a type 1 diabetic, I was able to maintain stable blood sugar levels by closely monitoring my blood sugar and adjusting my insulin intake. Having done a  24 hour water fast previously I knew to reduce the amount of long lasting insulin at the start of the day. On a few occasions, while attempting a 24 hour fast I have had to break it. This is because my blood sugar had gone too low.

The experience highlighted the importance of mindfulness and proper hydration, demonstrating that with careful planning, individuals with diabetes can safely incorporate intermittent fasting into their lifestyle. That said, if you are type 1 diabetic, you know just how unpredictable it can be. If you attempt a fast and need to break it, try not to be too hard on yourself. Learn from it and try again.

I wouldn’t recommend attempting any long fast if you are newly diabetic and always consult your healthcare professional (GP/Diabetics team) if you are unsure or have any questions prior to trying out fasting for the first time. (See disclaimer in footnote).

In conclusion, intermittent fasting isn't just a diet; it's a lifestyle that can positively impact both physical and mental health. The array of methods allows for flexibility, making it accessible to various individuals. With the right approach and awareness of individual needs, intermittent fasting can be a transformative journey towards achieving a healthier and more balanced life.