Tag Archives: intermittent fasting

My Intermittent Fasting Journey: Time to Fess Up!

5-Intermittent-Fasting-Methods-Which-One-Is-Right-for-You

Have you ever heard of a style of eating called intermittent fasting? I first heard of it in the fall of 2014 when I listened to a podcast and was really intrigued by the concept. It’s not a “diet” but rather a style of eating. Personally, I try to always tweak what I’m doing to keep from getting bored and had gotten to a place in my fitness routine where I just felt stuck. There was a bit of flab on my hips that wouldn’t go away no matter how I exercised or switched up my diet. Then, I read a book that talked about how misled we are by the food pyramid and the metabolism myth. So, I thought “what the heck I might as well try this.”I have to admit that I bought into the eating every 2-3 hours to maintain my metabolism hype and frequently regurgitated it to my patients and people I coached. Then, I started to actually educate myself and do a bit of research.

Intermittent fasting just makes sense to me because it allows your body to burn fat for energy instead of glucose. Think about it critically. If we are always putting food into our mouths we train our bodies to need that food for energy and burn sugar to function instead of fat. If we don’t continue the food fest we will often get crabby, jittery, feel like our blood sugar has dropped and get down right HANGRY! Personally, that wasn’t a pretty sight.

There’s no strict meal plan to follow you just need to pick a window of time where you will eat. For, me I eat between 12 pm and 8 pm daily. But, other people eat in a 6 or 4 hour window.
A recent study highlighted by the New York Times has helped debunk that myth of eating every 2 hours. They found that increased meal frequency does not improve weight loss.

I have to admit that when I decided to try this out in February of 2015 I was afraid that I would feel hungry and hate every minute of it. But, so far everything is going well. I have been able to reduce my exercise to 30 minutes a day and still feel like I am lean without starving myself. I focus on eating my paleo/whole foods meal plan I always did, but eat it during my 8 hour window. I’ve even had a few cookies and don’t have food guilt.

It’s all about balance, right?

I will keep you posted as I tweak things. I may even try a 6 hour window with a few carb re-feeds to see how it goes.

Let me know what you think and if you’ve tried it.

Insulin…a wonderful little hormone or fat storing machine?

Most of you know that I am a complete nerd and have been hacking my body for years. That means that I have worked hard to figure out how “MY” body reacts to specific foods and have made healthy changes. We all respond differently to certain food groups so it’s important for you to do the same thing. But, lets start with the basic stuff.

Insulin is a wonderful little hormone that regulates how our body uses and stores glucose and fat. Our cells rely on it for energy and it has an important role in the body. If we don’t have enough or can’t respond to insulin then we become resistant or diabetic. But, all of us are on a mission to avoid that, right?

Insulin signals the liver, muscle and fat cells to take in glucose from the blood and use it for energy. If we have enough insulin on board from food then insulin signals the liver to take that extra glucose and store it as glycogen for future use. Did you know the liver can store up to 5% of it’s mass as glycogen? Once that capacity is full then insulin signals fat cells to take that extra glucose and store it in fat as triglycerides and make it harder for our body to breakdown fats.

Without insulin our cells cannot take glucose from the blood and use it for energy.

With insulin resistance our body is less able to take up glucose from the blood.

What you eat and drink play a key role in controlling this process. Anyone can be insulin resistant. Refined carbohydrates found in processed foods, white breads, bagels, pasta, sodas, sugary sweets, and many other things on the Standard American Diet (SAD) contribute to this. When we eat processed foods, our body requires more insulin to metabolize it and our cells become less responsive. As we get older we become less sensitive to these changes.

To help balance insulin, consider a whole foods diet with fresh vegetables, lean protein, healthy fats. Limit fruit to no more than 2 a day. Veggies are free foods, fruits aren’t. That apple is like an intravenous injection of fructose that takes a b-line to the liver telling your body to store fat!!

You CAN get enough healthy carbs from non-grain sources like vegetables.

Healthy fats are important to help insulin resistance. These fats include tuna, salmon, cold-water fish, eggs, avocado, grass-fed butter, and flaxseed.

Exercise will help insulin levels stay normal, maintain hormonal balance, and regulate metabolism.

Consider limiting your eating window to an 8 hour period. This will give your body time to look to fat stores for energy instead of continually suppling it with glucose from food. If you don’t eat your blood glucose levels will take a chill pill and then your insulin levels will decrease. There are tons of studies supporting this. Hit me up if you want the references. In order to burn body fat your insulin levels need to be very low. You can get there with short term fasting (eat in an 8 hour window and fast the other 16).

If you want to use your body fat as fuel you need to challenge the FDA and media with all this eat every 2 hours to maintain your metabolism garbage that is out there. Do a little test run yourself and see how you do.

For more information and support check out my Facebook page http://www.facebook.com/homefitnessjunky or http://www.anitakellam.com_6454


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