We have been taught that breakfast is the most important meal of the day, and this has been the conventional wisdom for as long as I can remember. What if “breakfast,” which means the first meal of the day to break the nighttime fast, has more flexibility than we have been led to believe.

John Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years. He says our bodies have evolved to go without food for many hours, even several days or longer. In prehistoric times, before the advent of farming, we were hunters and gatherers who evolved to survive and thrive for prolonged periods of time without eating. It took a lot of time and energy to hunt for game and gather nuts and berries; therefore, food was not always available. And as much as we may not want to think about this, the fact is that we share 99% of our genes with primitive man, so genetically, not much has changed.

Experts note that even 50 years ago, it was easier to maintain a healthy weight in the United States. There were no computers, and TV shows turned off at 11 p.m., so people stopped eating and went to bed at a reasonable time. Portions were much smaller, and more people worked and played outside making it easier to get enough exercise. Plus, there was much less snacking. The snacking trend did not start until the late 70’s and 80’s.

Now with the internet, TV, and other entertainment available 24/7, many adults burn the candle at both ends, getting less sleep and exercise while snacking around the clock. This is a recipe for poor metabolic health. In fact, a 2019 study showed that a whopping 88% of Americans are metabolically unhealthy.

Intermittent fasting became popular as early as 2010, and it was considered one of the most popular weight loss strategies in 2018. However, in my mind, intermittent fasting is a strategy NOT a diet, and it does not mean starving yourself! It simply refers to eating within a tighter window and alternating between fed and fasted states. Intermittent fasting can be a powerful strategy mimicking how we lived prior to the advent of agriculture and modern conveniences.

Let’s start with the benefits of intermittent fasting!

• Improved fat loss as it depletes the body’s available sugar stores, which triggers a shift to burning fat for energy, lowering insulin (a fat storing hormone) while increasing growth hormone (preserves muscle mass).
• Induces autophagy which is the body’s daily cellular house cleaning.
• It can support improved blood pressure, blood sugar, and cholesterol.
• Some research shows that it can decrease the risk of Alzheimer’s disease and cancer.
• It minimizes snacking throughout the day which can overtax the pancreas and digestive system.
• It can be effective for weight loss, and anecdotally, I have seen this in my own practice working with women to support metabolic healing and improved health markers.

Implementation and pro tips:

• A common approach is to fast for 16 hours and eat during an 8-hour window. For me, this means stopping food intake by 6 or 7 p.m. and “breaking my fast” between 10 or 11 a.m.
• For beginners, I recommend starting with a more moderate eating window. This could mean stopping food intake at 7 p.m. and not resuming food intake until 7 a.m., and then over time, you can move towards the more popular 16:8 strategy that I described above.
• During the fasting period you can have water, plain coffee, or tea. Once you add calories to the mix in the form of sweeteners and milk or cream you have broken your fast.
• Some in my space say this is okay, however, it is also referred to as “dirty fasting.”
• I do not recommend dirty fasting until you have perfected this strategy, have been practicing it for a decent period and have reached the point of “metabolic flexibility” which is the long-term goal.
• When you break the fast, focus on whole foods with good quality protein, healthy fats, low glycemic carbohydrates (berries, winter squash, leafy greens, quinoa, sweet potatoes, etc.), and limit sugar and alcohol. See the blogs below for more information on macronutrients.
• Protein
• Fat
• This is not a magic bullet so you will get greater benefits if you are exercising, sleeping well, and prioritizing good nutrition.
• Aim for 7-9 hours of sleep.
• Move your body with both cardio and resistance training.
• Practice stress management with meditation or deep breathing.
• This will not be effective if you eat junk food, as you cannot fast your way out of poor nutrition.

Special considerations:

• Intermittent fasting is NOT for everyone! Please get clearance from your medical team before starting.
• If you have unmanaged diabetes, heart or kidney issues, have a low BMI or are frail, are over 70 years or under 18 years of age, pregnant or breastfeeding, or have a history of eating disorders, this is probably not for you.
• There is no one size that fits all, and this strategy can be customized depending on your needs and goals. Start slowly and monitor how you feel.
• Hydration is key to success and sugar free electrolytes added to your water is a great strategy. See my blog on hydration below.
• Hydration
• Listen to your body. Ease up on fasting if you are ill, close to menstruating (missing a menstrual cycle may be a sign you are overdoing it), under major stress, sleep deprived, experiencing moods swings, dizziness or have incredibly low energy.

This is a strategy I have been using for the past five years. I have noted better sleep, energy, and improved metabolic markers. My sugar cravings are gone, my metal clarity has increased, and I can skip a day or two without negative consequences.

Another benefit is there is no cost attached to implementing this strategy in your life, it is a flexible way to reset your metabolism that can be customized to your lifestyle, and it has numerous and powerful benefits as I detailed in this article.

If you would like to talk more about how to implement intermittent fasting in your own life, feel free to book a free, 20-minute discovery call here: