This has been one of *the* most requested episode topics, so todays' the day! 🎉
We're talking all things intermittent fasting, and answering the questions you asked over on Instagram.
Fasting is a big topic, and it's not right for everyone. But it can be beneficial for a lot of people, if done in the way that works for them. Because like anything nutrition, there's nuance to it . . .
Today we're covering:
The Key Moments in this episode are:
00:01:55 - seasonal affective disorder resources
00:04:50 - what is intermittent fasting
00:08:16 - 16/8 method
00:11:50- bulletproof
0017:55 - supplement timing
00:21:40- fasting and adrenals
00:25:20 - thyroid considerations
00:34:06- today's feelgood thing
00:36:27 - final tips and considerations
This has been one of *the* most requested episode topics, so todays' the day! 🎉
We're talking all things intermittent fasting, and answering the questions you asked over on Instagram.
Fasting is a big topic, and it's not right for everyone. But it can be beneficial for a lot of people, if done in the way that works for them. Because like anything nutrition, there's nuance to it . . .
Today we're covering:
The Key Moments in this episode are:
00:01:55 - seasonal affective disorder resources
00:04:50 - what is intermittent fasting
00:08:16 - 16/8 method
00:11:50- bulletproof
0017:55 - supplement timing
00:21:40- fasting and adrenals
00:25:20 - thyroid considerations
00:34:06- today's feelgood thing
00:36:27 - final tips and considerations
Breaking Down Intermittent Fasting
Feelgoodery is recorded in front of a live studio dog.
Hey friend, hows it going. Has the seasonal depression just sunk right in like a lot of us. It’s been grey for 2 weeks here in Toronto, apart from an afternoon and a lot of people and clients are telling me that they are really feeling it.
So if this is you and you just feel that drain, that lack of motivation. Know that you’re not alone. If you’re looking, there are some things you can do to feel a little better. I cannot recommend light therapy enough, so if you haven’t invested in a SAD light, they’re so much cheaper than they used to be and they really make a difference. Make sure you’re keeping on top of your Vitamin D, you need more of it this time of year, and you can also go back and listen to the episode all about seasonal affective disorder that was out earlier this year, whcih has some more tips.
Today we are finally diving into the topic of intermittent fasting, which a lot of people have asked about. I’m going to go through an overview and then answer some of your questions. I talked about this on The Morning Show but couldn’t get into the nitty gritty because of time, so wanted to expand on it here.
Personally - I am a fan of intermittent fasting, not for everyone, but for me it’s something that I’ve been playing with for the past 7 years or so. Like a lot of people, I used to do it a lot more than I do now, because I’ve found more of a sweet spot and also, what can happen for some people is that they feel amazing when doing this so they do it a lot for a while, and maybe start doing longer fasts, and then start to feel not so great and the thing that was making them feel so good is suddenly the thing that’s stopping their progress. And that’s where you have to listen to your body and scale back a bit. You’re always your own experiment, so it’s about finding what works for you.
And it’s not that fasting is new, it’s been around for a long time and used in various cultures and religions. But in recent years, intermittent fasting has of course gained more popularity as a weight loss method and improvement in metabolic function and longevity. More research is needed, especially long term research, like a lot of things, but with that all said. Let’s get into it.
What is intermittent fasting and what are the benefits/whos not right for it
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. So it’s more about WHEN you eat, than what you eat. In terms of benefits - weight loss and easier weight management are the big ones we hear about. And the reason largely has to do with calories, when you shorten your eating window, you tend to eat less daily calories without thinking about it as much, especially compared to traditional calorie restrictive diets where you’re looking at each meal. So it can be easier for some people. It’s also associated with improvements in blood pressure, inflammation, lipids and brain health so there’s a lotof potential pros for it if it is right for you.
It’s not right for everyone, if you’re pregnant, it’s a no-go, if you have a history of eating disorders approach with caution. And if you’re on medications especially blood sugar meds, you should consult with your healthcare practitioner because dosing might need to be changes. Lastly, fasting can be a little more tricky for women because of hormone fluctuations and a lot of the research has been done on men, so it’s not to say it’s not beneficial, it’s just more reason to find the way in that works for you and your body.
Okay let’s talk timing.
So there’s a lot different ways to do it.
Some fast for 24 hours, once or twice a week,
Some do alternate day fasting, where it’s every other day
Some do modified fasting, also called the 5:2 method. With this, you eat normally 5 days out of the week, and then 2 days a week you eat 500 calories or less. Little more complicated not my favourite.
Some do the WARRIOR diet or One Meal a Day - I personally think once in a while that’s okay, but not something to do long term.
And then we have something like the 16:8 method, which is more common and what I’m going to talk about today. So you fast for 16 hours and have an 8 hour eating window.
Now technically, this is actually called time restricted eating, and intermittent fasting is reserved for longer fasting periods, but we use them interchangeably.
So for this 16/8, you choose what 8 hour eating window works for you. Maybe it’s 10am-6pm, maybe it’s 11-7 or 12-8. Whatever your window is, you are consuming all your food within that window.
So find the time that works for you. BUT one note I would say is that there is some evidence that you will get the most benefits with an earlier eating window because that aligns more with your body’s circadian rhythm and you also tend to be more insulin sensitive in the earlier parts of the day. So a 10-6 eating window might be better than a 12-8 eating window. That’s getting into more nitty gritty but it is something to consider.
Now when not eating, when you’re “fasting”, what are you allowed to consume?
This is the big question people ask. WHAT can I drink or what SHOULD I drink when I’m fasting. Essentially, anything that has NO calories. Water, tea, coffee. When it comes to coffee and caffeine, theres some debate as to whether caffeine can mess with the fast (because it can trigger cortisol), but I personally think it’s okay as long as you don’t overdo the caffeine. And carbonated and seltzers can be okay, I just personally recommend limiting them and avoiding ones that are artificially sweetened. Now, you might hear that some people say bone broth is okay, but when it comes to technical fasting, it is NOT something to be consumed, because bone broth contains protein which will stop the fasting process. So only non calorie liquids. And you can add a little salt to your liquids, which is a hack if you find you’re light headed or a little foggy when you fast.
Okay moving on to variations, and this is where I want to talk about Bulletproof, which you might have heard of, or “Bulletproof Fasting”. Dave Asprey really got the ball rolling with this and he’s written a ton of books, a lot of great information.
So the traditional fasting involves ONLY noncalorie liquids, or ZERO calories when you’re fasting. This way your body stays in fasting mode.
Carbohydrates and proteins will break your fast, they both trigger insulin which swtiches the body from energy burning into energy storing.
Fat… fat is a little bit different. Fat doesn’t trigger insulin, and if we’re looking at the on/off switch when it comes to fasting, because fat doesn’t trigger that switch - having some fat during the fast , in some ways, will allow your body to carry on with most fasting processes.
THIS is where bulletproof coffee comes into play. This is where you, if we’re following it exactly, can have a bulletproof coffee in the morning during your fasting window. Now this involved blending coffee with 1 tbsp. Grass fed butter and 1 tbsp. MCT oil, both of which are pure fat and will keep your body in more or less of a fasting mode.
And the benefits are that you are consumign MCT oil, which is a great oil when it coems to brain health and fat burning, it digests a little differenlty from other fats and is readily converted to energy, and really the BIGGEST pro for bulletproof coffee is that it gets SOME fuel into you so you feel satiated going into the day, and you’re able to extend your fast a little bit longer. Because especially if you aren’t used to it, when you start fasting in the mornings, it can be a bit of a bumpy start where you feel hungry and low energy, so bulletproof is a little bit of a hack.
Now - Fasting purist will say this breaks the fast, but theres a lot of evidence that suggests this is actually a hack that holds up. And this is something that I do a few times a week.
Now I want to say for weightloss, the bulletproof concept works best if you are following a lower carb or keto diet if I’m being honest. If you’re doing fasting for weight loss, having a bulletproof coffee for breakfast and then going carb heavy during your eating window, it might be harder to achieve your goal, not impossible, just harder. Especially as the higher carbs can make you more hungry the following day.
For more information, you can check out the bulletproof diet. But I wanted to address it and quickly overview it.
Okay so I asked on instagram what questions you have when it comes to fasting so I wanted to answer them here.
Will taking my meds/vitamins break my fast . . or is it more “food” that breaks the fast?
So with supplements and vitamins, it depends. Largely, you can take medications and supplements during your fasting window provided they don’t mess with you gut or give you a stomach ache when they’re taken on their own. They won’t break your fast.
Generally though -
I tend to recommend saving vitamins and omegas for when you eat, especially B vitamins which can be hard on the gut when taken alone, and fat soluble vitamins that are best absorbed with food, the fat soluble ones being virmain d, A, E and K. And omegas are best taken with fat.
Herbs and herbal supplemetns can be taken with or without food, so generally they are okay to be taken when fasting.
But anything that has protein - like BCAAs, or l-Glutamine or protein powders, those are definitely to be saved for your eating window because they will break your fast.
What’s the best way to break a fast?
How you break a fast will impact how you feel the rest of the day. It makes a difference. Ideally, you want to break your fast, or “breakfast” with protein or fat or fibre, or all three, this helps to support your blood sugar and insulin levels and will help you avoid overeating later in your eating window. So a protein shake, eggs or an omelet or some nuts, as opposed to cereal or toast.
Based on one’s body weight, how much is an appropriate amount of fasting time?
Fasting isn’t normally something that you would calculate based on body weight. The one note, is that if you are UNDERWEIGHT, fasting isn’t necessarily right for you as it will just hinder you ability to put on weight. Generally, if you have some weight you’d like to lose, I’d try out the 16/8 a few days a week and see how you feel .
If you have been intermittent fasting for months, can it affect the adrenals?
So this is where it can be a little bit tricky. I’ll talk about this in a little bit, but you want to give your body variety. Intermittent Fasting can be great, except when it’s not. Because fasting can be a stress on the body, a good stress sometimes, but it is a moderate stressor. So this is where you have to know yourself. If you’ve been intermittent fasting every day for months, and you’re not sleeping well, you’re tired, work is a lot and you are limiting your eating window to the point where you are actually not getting ENOUGH critical nutrients to nourish your adrenal glands, like good fats, vitamin C. it can start to have a negative effect on your adrenals, and a break is needed. So I’d say, go off how you are feeling.
You can take a good thing to far. If you’re waking up tired, youre hungry, youre stressed, going WITHOUT food for the first few hours of your day can actually do MORE harm. So if this sounds like you and you’ve been fasting, take a break. OR, move UP your eating window so you eat within 30 minutes of waking up.
But there is nuance to this.
Can intermittent fasting affect issues with hypothyroidism?
This can be tricky, and it depends on the person and there are also different opinions\Some folks, like those singing the praises of intermittent fasting, argue that it could do some good for thyroid health. The idea here is that it might boost insulin sensitivity and help with shedding those extra pounds, which could be a win for the thyroid. They're all about keeping that weight in check since carrying too much might mess with insulin and make thyroid issues worse.
On the flip side, some say that Prolonged fasting might crank up cortisol levels, and that could throw a wrench into the delicate dance of thyroid function. So it’s not a one size fits all.
What I will say though - is that the dangers come when it’s the longer fasting, doing something like a 12-16 hour fast a few days a week shoudn’t have a signifitcatn impact.
And with thyroid - I would actually suggest having that earlier eating window in the day, which aligns more with our body’s circadian rhythm and can also be more hormone-supportive.
The other thing that I would say with thyroid issues, is that if you are practicing intermittent fasting, try to make sure that you are getting ENOUGH complex carbohydrates during your eating window. Doing fasting, and then going SUPER low carb isn’t a great combination when it comes to thyroid health.
Should someone with type 2 diabetes start this fasting trend?
So short answer, I would say yes. I would start slow and work your way up BUT there is some compelling evidence about intermittent fasting’s ability to improve insulin sensivity - and that it can be beneficail with those ith Type 2 diabetes. So my general vote is yes.
If you are on blood sugar meds, it’s always good to talk with your health care practitioner first because of fastings ability to lower blood sugar levels so you might have to tweak your meds accordingly.
Anytime I do it, I have horrible sleeps, how can I prevent this?
Now sleep is an interesting one. Some people actually start sleeping better when they start intermittent fasting, and part of this has to do with the fact that people stop eating a couple hours before bed which can promote a better nights sleep, and some fasting protocols really align with our body’s natural sleep wake cycle which can help people sleep better.
BUT, some people can also have some sleep problems with fasting. And there can be a few reasons for this, but if this is you - I’d suggest a few things.
ONE - look at the timing of your eating window. Especially in relation to when you go to bed. I’ve mentioned that you don’t want to eat too close to bedtime before, BUT, on the other side, you also don’t want to eat too far away from bedtime either, which can cause issues with the time it takes to fall asleep. So the magic window would be that 2.5-3 hour mark. So if youve stopped eating at 5 pm normally adn go to bed at 10, maybe delay your eating window so you stop eating at 730.
The other thing I would look at is the final meal of the day, I would add in a starch if you aren’t already - like a sweet potatoor squash with dinner, starches at night can help you sleep. OR, for dessert before the fasting window finishes, have something like a banana, a bowl of oatmeal, 2 kiwisi or a bowl of frozen cherries all of which have been shown to help induce a better nights sleep.
I’d also take a look at stress load, and overall energy levels. If you’re ALREADY stressed and low energy, it just might not the time to incorporate fasting, or just stick with a very small 12 hour fast between dinner and breakfast.
Lastly, there could be some gut issues going on that are getting unearthed or disrupted when you start fasting, so it could be that there is some gut work that needs to be done first before going into a fasting protocol.
I’ve been doing 16/8 intermittent fasting forever but not losing any weight, in fact I’ve gained?
So there can be a few reasons for this. A common reason that’s referenced for this is that you might be overconsuming calories during the eating window. Sometimes we hear that you can eat anything you want, as long as its in your eating window and you’ll still lose weight. BUT that’s not the case. If you are overconsuming the calories your body requires, even if it’s during that eating window, you can still gain weight. That’s one reason.
ANOTHER reason could be that you’ve actually cut back on your calories and protein intake and you’re actually not eating ENOUGH. So you’ve been fasting, and cutting back on calroies and you’re body’s like WHAT THE HELL IS GOING ON, and your metabolism has slowed down and is holding on to what it can be. And this is where fasting can start negatively affecting your hormones, especially your stress hormones like cortisol that can cause your body to hold on to every calorie it can.
The other aspect is variety, which I’ll touch on at the end. But if you’ve been fasting every day nonstop, it can start to be a stressor on the body, so change things up. Do days where you don’t fast at all, do it every other day. Your body likes variety.
Beyond these thoughts - I’d look into the health of the gut - which can play a huge role in your ability to gain weight, as well as getting a thryoid panel done by your doctor.
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That sound means that it’s time for today’s feelgood thing, which are the little weird or insignificant things that deserve a spot in the momentary spotlight so we can train our brains to seek out the good.
Today’s feelgood thing is the after-effect feeling of finishing an episode, or multiple episodes, of a show that draws you in so much you forget everything else. And I say this because there is so much content and movies and shows out there, but because we don’t have attention spans anymore, a lot of us watch tv and look at our phones at the same time, or are half watching the show and thinking of other things.
But then come those shows that draw you in so much that you zone out of everything else and escape into the storyline. So Marc’s away right now and whenever he’s gone I always look for a show that I can watch on my own at night, and sort of work my way through, and look forward to watching every night after dinner. I do like my routine.
But lately I haven’t been able to find one. I finished succession, the morning show and have just been looking for one but wasn’t able to find one. And I was so sick of the decision fatigue after starting and stopping shows that I wasn’t connecting with. Anyways I’ve been on the hunt for while.
But yesterday my sister recommended Mr. Robot which is a show I hadnt’ seen before and I checked it out and oh my gosh, it’s so good and did what I needed it to do. It sucked me in and I zoned out for the hour watching it, and now have like a little reward show to look forward to every night when marcs away.
So yeah, even with so many shows out there, the feelgood thing is special show that makes you forget the rest of the world when you’re watching it. And highly recommend Mr. Robot.
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Okay so, we’ve covered quite a bit, but I wanted to talk final tips when it comes to fasting, and this will answer the two other questions I got which were - how often should I do it, and what’s the best place to start?
So 1). The best place to start is what works for you. You do NOT have to start with a huge fast, you don’t have to go right into something like the 16/8. Start small, start with a 12 hour fast between dinner and breakfast a few nights a week, and then slowly work your way up. Maybe you do a 14 hour fast a few days a week. And then go from there. This can be a great gradual way in.
The second thing is what I’ve been hinting at. Your body likes variety. You don’t have to do intermittent fasting 7 days a week, and in fact, it’s better if you don’t. The people that do intermittent fasting during the week and then do a 24 hour fast on weekends - this can end up being TOO MUCH and you can start burning out.
So throw variety in. Some days you can try the 16/8, some days it can be more, some days it can be less, and some days, you don’t have to do it at all. You are more than welcome to do 16/8 for a couple weeks straight to really see how you feel and then after that, you can cut back, and only do it a few days a week. But LONG term - add in that variety. If you wake up and youre hungry, then eat, if you’re not, maybe that’s a good day to fast for a little bit before your first meal.
It really is about finding what works for you, and not being too extreme FOR TOO LONG. Extreme has it’s place, it does. But not for an extended period of time.
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With that, we will say goodbye for another week. The thing that I like about intermittent fasting, or time restricting eating, however you want to name it, the thing I like about it is that, regardless of how long you do it for, it gives your body a break. In a world where there’s so much food around, taking a step back once in a while can be a breath of fresh air we didn’t know we needed. And quite frankly, if you’re not used to it, it takes some will power to get started. But that’s not a bad thing. Because when you try, and you exert some will power, that strength can carry over to other parts of your life too. Because when you prove to yourself that you can do something, it’s easier to believe that you can do anything. I hope you have a wonderful day ahead, and I will see you next time on feelgoodery.
And now for the legal stuff. The information provided in this podcast is for informational purposes only and is not a substitute for professional medical advice. Please always consult with your health care provider.