What IF?

What I.F...I told you there was a way to promote fat loss, prevent type 2 Diabetes and other obesity related illness, help protect against neurodegenerative diseases from depression to Alzheimer's, boost cellular repair and reduce inflammation in the body, all while prolonging your lifespan? I have good news for you... there is. Intermittent Fasting (or IF) provides all of those benefits and more, based on decades of studies done by doctors and researchers alike.

Time restricted feeding and fasting have been utilized for centuries as one of the most ancient forms of healing in human history. This voluntary withholding of food was typically associated with religious or healing practices, with the ancient Greek's even discovering its benefits on cognitive function. Not to be confused with starvation (which isn't deliberate or controlled), Intermittent Fasting has proven beneficial to human health for nearly 1,000 years.

I had the pleasure of being introduced to one of the most knowledgeable and influential nutritionist's out there a few years ago, and with her guidance was able to make incredible progress in my health and wellness. Autumn Bates is a certified clinical nutritionist and personal trainer, with a masters degree in nutrition and human performance, and (like me) a total science nerd. She has cultivated an expansive following through her website, recipe development, and YouTube channel. She offers amazing nutrition and lifestyle programs that include delicious food tailored to your preferences and goals. (Keep reading to find links to all of Autumn's resources!)

I reached out to Autumn prior to writing this article with a list of questions on the buzz-worthy topic of Intermittent Fasting. Here's some of the most pertinent info from our interview!

What IS intermittent fasting? (Definition) "Intermittent Fasting (IF) is a way of eating, not necessarily a diet protocol in itself. Intermittent Fasting simply dictates WHEN you eat, not WHAT you eat. There are also a multitude of ways to use IF. Some people prefer the 16:8 method, which is where you fast for 16 hours and eat during an 8 hour period. This is the most popular and typically easiest to implement strategy. Others will even use OMAD (one meal a day) and eat only during 1 hour of the day and fast for the remaining 23 hours. This can work for SOME people, but I don't necessarily recommend this as a long term sustainable solution."

What are some of the major health benefits (visible and internal)? "Studies are finding that Intermittent Fasting aids in improving insulin sensitivity and boosting growth hormone and testosterone (both of which are needed to tap into fat burning mechanisms). I have also found that IF is a fantastic tool for reducing bloating by activating a pathway called the Migrating Motor Complex or MMC. This pathway helps to sweep out left behind food and bacteria between meals. This action helps to prevent bloating that can occur by the fermentation of food in the small intestine. It can ONLY be activated by not eating, which makes Intermittent Fasting a great tool to accomplish it."

Who would benefit from this protocol? "Most people will benefit from Intermittent Fasting - or at least providing some gut rest between meals. Even if it's simply a 12 or 14 hour fast, this can help with reducing stress on the GI tract from constantly breaking down food and stimulate the MMC pathway. However it's VERY important to use Intermittent Fasting properly. Remember - IF dictates WHEN you eat, not WHAT you eat. If you aren't eating using proper Nutrient Timing (discussed in the Complete Intermittent Fasting Bundle) or consuming foods that spike your blood glucose and insulin, you can still be working against your goals. Many of the issues that I have found people experience with IF tend to have nothing to do with IF itself, and more to do with the calorie restriction or poor nutrient quality of their food."

How does IF assist in weight loss? "Intermittent Fasting helps to prolong the state of fat burning in the morning (due to naturally higher levels of growth hormone in the morning). Plus, when you pair Intermittent Fasting with the fat burning perks of proper Nutrient Timing, you can double down on the blood glucose stabilizing benefits. When the blood glucose levels are more stable, and therefore insulin is lower, the body is able to unlock fat cells to use as an energy source."

What is the optimal feeding window? (and a few facts that may help to determine your individual window) "Each person's ideal eating window will depend on their individual schedule. I have found that the easiest way to determine what window will work best for you is by starting with your dinner and counting backwards. Dinner tends to be our most fixed meal of the day, so by starting with the end point, you can determine when your eating window will begin! The length of which you fast will also depend on how new you are to IF. If you are brand new, I don't recommend jumping into a 16 hour fasting period. Even starting off with a 12 hour fast and inching your way from there will help to ease your body into Intermittent Fasting."

Outside of the amazing benefits for gut health and weightloss, IF is now a leading contributor in metabolic health issues closely linked to brain health. Time restricted feeding can aid in the reduction of oxidative stress and inflammation, and may promote the growth of new nerve cells, all beneficial to brain function. It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems. And although evidence is limited at this time, research has shown a reduction in the risk of cancer, and the ability to slow the aging process while utilizing fasting protocols.

For more information on Intermittent Fasting you can find Autumn in the following ways:

Her YouTube channel: https://www.youtube.com/channel/UCkPBo8hqEOiE3bg9t7ZGT2Q

Her Webpage and Blog: https://www.autumnellenutrition.com/book-online

Or check out / purchase her Complete Intermittent Fasting Bundle:

https://www.autumnellenutrition.com/product-page/the-complete-intermittent-fasting-bundle

And here's the link to my personal success story with Autumn's IF Programs:

https://www.autumnellenutrition.com/post/how-sarah-reduced-her-heart-rate-to-48-bpm-and-her-body-fat-percentage-intermittent-fasting