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If you haven’t heard yet but the “new” trend of intermittent fasting is huge right now as it should be- the benefits are endless. I have been doing intermittent fasting for some time now- and not always on purpose.
Based on my experience and training in metabolic efficiency, once you are a fat burner from eating lower carbohydrate, moderate protein and higher healthy fats (ratio amount depends on the individual to balance blood sugar), you don’t feel hungry in the morning and you stay satisfied after your main meal for hours!
Also read: Learn WHY we should do more fasting and HOW… Part One
In my 5-day Jumpstart Challenge (message me for details), we have been working on intermittent fasting and eating one meal a day plus some days are just liquid foods as bone broth, keto feast and green drinks! I created this program based on my experience working with clients for 25 years plus my multiple educational training. I didn’t need research to know if feels good to be a metabolic efficient athlete and steady energy levels- plus a healthy and happy gut, liver and pancreas. I know personally from living so many years as a “race” that I became insulin resistant even though I was eating low carb-higher fat as CHRONIC STRESS trumps all other healthy work you are doing for yourself! Learn more in my personal story now on Amazon!
In my program called “The WHOLESTIC Method”, we do work on each of the eight elements together-
- Nutrition
- Exercise
- Sleep
- Stress
- Movement/Mobility
- Digestion/gut health
- Hydration
- Happiness/Gratitude
I only bring these elements up as they need to be addressed in a fasting or detox program- if you are not sleeping or if you are living life as a race then we still need to address these issues that could be the root cause of your internal imbalances or dysfunction.
So let’s get to the different types of fasting that we discussed in our www.getkion.com program for coaching clients to optimize their health and improve the aging process. You can learn more about fasting in Dr. Fung’s complete guide to fasting book!
I find fasting easy to do if you stop eating dinner around 6pm then wait to eat in the morning…plus I can still have my black coffee and herbal tea all morning until I start to feel hungry.
- Intermittent Fasting (IF)
- fasting for 12 to 20 hours
- stop eating at final meal the previous day and wait to “break the fast’ the next day
- the minimum effective “dose” for the benefits of fasting start around the 12 hour mark
- elevated fat metabolism and increased secretion of HGH begin around the 12 – 16 hour mark
- improve fat loss and muscle preservation – body composition can be improved
- don’t restrict calories in the eating window to keep hormones balanced
- start with a 12 hour overnight fast and build up to 16 hours – which will be easier than you think!
- in my “The WHOLESTIC Method” 5-day Jumpstart program we do “OMAD” – one meal a day that is filled with organic vegetables, grass-fed/wild caught/free-range protein and healthy fats. Some days we will do liquid fast as our next type of fast…
- Caloric Liquid Fast (CLF)
- a liquid fast day is what we do a few days in our 5-day Jumpstart Challenge and 30-day total transformation challenge to improve gut health.
- consume bone broth, fat coffee (“Bulletproof”), fresh green smoothies (no fruit/sugar), and Keto Feast nutrition shake (Dr. Axe’s Ancient Nutrition). If you don’t feel full then add some MCT oil, coconut milk, ghee or flax seed oil to your drinks.
- You can have black coffee (KION Coffee is the best- clean, organic and mold-free), filtered mineral water and herbal tea is okay to consume without breaking the fast
- the bone broth and Keto Feast shake will benefit microbiome and help heal the gut wall lining
- this type of fast (IF and liquid meals) help strengthen the gut flora and diversity
- Alternate Day Fasting (ADF)
- ADF involves alternating between a full day of fasting = 24 to 36 hours with a full day of normal eating
- the benefits include metabolic health and improved insulin sensitivity (which is almost what everyone needs!!)
- metabolic health can improve via-
- blood glucose management
- blood lipid profiles
- metabolic flexibility (switch from burning fat to carbs then back to fat)
- Try restricting eating days to 12 hour feeding window for best results
- Non-Caloric Liquid Fast (NCLF)
- only water, black coffee and herbal tea is allowed for this fast that lasts between 24 hours to several days but be careful of how late in the day you drink your coffee! I have my clients stop drinking coffee after 11am or max 12pm.
- this type of fast is best for cellular health and cell autophagy which kicks in between 12 and 16 hours of a true fast.
- longer fasts gives your cells more time to regenerate and improve their optimization
- make sure you add some celtic sea salt into your water in order to keep hydrated and avoid electrolyte imbalances or mineral drops as Ancient Minerals.
Make sure you work with your health care professional when doing a multi-day non-calorie fast!
Let me know your experience with fasting and how you feel from the inside out! Try doing the 5-day Jumpstart Challenge with me next time and I will coach you on each of the eight elements of The WHOLESTIC Method – all online in our private group page, texting and ZOOM video conference calls!
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