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Intermittent Fasting: A Simple Guide to Boost Your Health

What is Intermittent Fasting?

Intermittent fasting (IF) is all about when you eat, not just what you eat. It’s a flexible approach that involves alternating between periods of eating and fasting, with several different methods to suit your lifestyle.

One popular method is time-restricted eating, where you extend the natural fasting period that happens while you sleep. For example, with the 14/10 method, you eat during a 10-hour window, say, from 9 am to 7 pm, and fast for the next 14 hours until 10 am the following day. Other options include 16/8, where you eat within an 8-hour window, and 18/6, which shortens your eating window to just 6 hours.

Another option is the 5:2 diet, where you eat between 500 and 800 calories on two non-consecutive days and eat normally the rest of the week.

The Benefits of Fasting

  • Fat Loss: Fasting helps your body switch to burning fat for energy instead of carbs.

  • Hormonal Balance: It helps stabilise insulin and leptin, the hormones that regulate hunger.

  • Improved Energy & Clarity: Fasting boosts brain function, mood, and energy levels.

  • Increased Growth Hormone: This helps with fat burning and muscle retention.

  • Fasted Exercise: Exercising in a fasted state can enhance fat burning and increase testosterone levels, which are important for muscle growth.

How to Get Started

Start by fasting for 12 hours, and then gradually increase it. Aiming for a 14-hour fast with a 10-hour eating window is a great way to ease into it. On workout days, remember to stay hydrated with electrolytes to avoid feeling drained.

Exercising Fasted

Exercising in the morning while fasting can really help maximise fat burning. You'll feel more energised and your body will tap into stored fat for fuel, giving you that extra boost.

Tips for Success

  • Stay Hydrated: Drink water, tea, or black coffee during the fast to stay hydrated.

  • MCT Powder: Add healthy fats like MCT powder to keep hunger at bay and boost energy.

  • Eat Clean: Focus on whole, nutritious foods like lean proteins, healthy fats, and veggies. Intermittent fasting won’t give you the full benefits if your diet is full of processed foods and refined sugars. Opt for a diet rich in fruits, vegetables, nuts, seeds, organic meats, and healthy fats for the best results.

Is Intermittent Fasting Right for You?

IF can be a fantastic tool for weight loss, managing insulin levels, and boosting energy. But remember, it’s not just about eating less, it's about eating better.

That said, intermittent fasting isn’t for everyone, particularly if you have a history of eating disorders, disordered eating patterns, or type 1 diabetes.

If you’re new to fasting, ease into it and listen to your body.

Also, because of hormonal differences, men might be able to fast for longer than women. If you’re female, it’s a good idea to try IF for up to three months, then take a break and return to regular eating before starting again.

Optimal Fasting Times for Women

For women, it’s important to align your fasting schedule with your hormone cycle. Your hormones shift throughout the month, and adjusting your fasting routine accordingly can help you feel better and get better results. Here’s how you can approach it:

  • Follicular Phase (Days 1–14, from the start of your period to ovulation):

    • Hormones: Estrogen and progesterone are low, which can make it easier to fast and exercise in a fasted state.

    • Fasting: This is a great time to try longer fasting windows, like 14-16 hours, as your body tends to have more energy and can handle fasting more comfortably.

    • Exercise: You may feel more energetic, making it a good time for intense workouts or fasted cardio.

  • Ovulation (Around Day 14):

    • Hormones: Estrogen peaks, which can boost energy and make fasting feel easier.

    • Fasting: You may feel good with longer fasting windows and might have increased appetite. Stay hydrated and listen to your body’s needs.

    • Exercise: You may feel strong and ready for high-intensity workouts.

  • Luteal Phase (Days 15–28, from ovulation to the start of your next period):

    • Hormones: Progesterone rises, which can lead to increased hunger and lower energy levels.

    • Fasting: Fasting can feel more challenging in this phase, so it’s a good idea to shorten your fasting window to 12-14 hours or take a more relaxed approach.

    • Exercise: You may feel less energetic.

Electrolyte recommendations: 

Will Powders view their electrolytes and/or purchase then here.

PureSport view their electrolytes and/or purchase them here.