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Intermittent Fasting: Is it right for you?January 15th, 2024 Disclaimer: Not Medical Advice. Opinions are my own. Today's newsletter will cover what intermittent fasting is, the pros and cons, and why you should/shouldn't consider it an option. Everyone has their own instruction manual, and it can take time and trial and error to find what works best for you. The goal is for you to set nutrition goals and understand which tools fit into your program to achieve them. Healthy Body CompositionYour nutrition plan should focus on achieving a healthy body mass composition supported by biomarkers. Why is this so important? The data shows a strong correlation between increased risk for a laundry list of chronic diseases when patients have excess adipose (fat) tissue. For men, greater than 20% body fat, and for women, 30% body fat, there is an elevated risk for cardiovascular and metabolic disease, cancer, and hormone imbalance. Excess fat results from overnourishment, meaning we consume more calories than our body uses. What can we do to avoid these increased risks? Caloric deficit. The three most common methods to achieving a caloric deficit are total caloric restriction (limit total amount), macro restriction (eliminating a macronutrient), and feeding window restriction (limit when you eat). I strongly urge you to avoid macro restrictions. You have to choose which method works best for you: total caloric restriction or feeding window restriction. Remember: both work via caloric deficit—the game is finding the best fit for you. What is Intermittent Fasting?Intermittent Fasting (IF) is an eating pattern that alternates between feeding and fasting windows. The focus isn't on what foods you eat but on when you eat. In theory, decreasing your feeding window should result in fewer calories consumed because you will have less opportunity to eat. The 16/8 Method is one of the most common intermittent fasting schedules. In this schedule, you fast for 16 hours and eat all your meals within an 8-hour window. There is a wide array of different time-restricted eating schedules, including more and less time in fasting/eating states, but the fasting window should be more than the feeding window. The Pros of Intermittent FastingThe most significant benefit of intermittent fasting is that it can help achieve a healthier body composition, reducing the risk of many chronic diseases. However, this could also be achieved with simple total caloric restriction. Intermittent fasting may work better for you if you struggle with snacking or find yourself eating throughout the entire day. Depending on your work schedule, IF may be a more natural fit. I find myself fasting in the mornings because I'm typically in the operating room until midday. If you despise calorie counting and tediously tracking everything you eat, fasting and feeding windows could be easier to manage. The Cons of Intermittent FastingOne area of caution with intermittent fasting, especially in extreme long-term cases, is the challenge of maintaining or increasing muscle mass. The body is hardwired to start with glycogen and then transition to breaking down fat storage for energy. Even though the body conserves as much muscle as possible, if fat storage or dietary protein isn't available, it will be forced to break muscle down for energy. Be conscious of your protein intake during your feeding window to ensure you are fueling your body correctly. Another concern is hormone disruption. Intermittent fasting without adequate body fat reserves can disrupt the thyroid and other hormonal systems. Is Intermittent Fasting For You?The short answer is it depends! If you are undernourished and under-muscled and want to gain weight, fasting doesn't seem viable. However, if you struggle to maintain a healthy body weight, restricted feeding windows and sustaining a caloric deficit could help you drop the number on the scale. Have the self-honesty to know where you are today and then set actionable goals for the future. Jeremy London, MD Don't forget to check out the quality of your daily supplement stack with SuppCo today!
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Join 50,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, nutrition, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.