Episode 3: Intermittent Fasting

Deliberate Aging

When Do You Decide to Eat?
Eating patterns vary widely – some eat by habit, others follow schedules, and some eat only when hungry. Traditional advice rarely touched on when to eat, focusing instead on what and how much to consume. The only guidance I recall was the idea that eating a large lunch is better than having a big dinner.
That changed when I read Jason Fung’s book, The Complete Guide to Fasting, where I learned about intermittent fasting. Initially, fasting seemed intimidating, as I believed it required long periods (over a day) of consuming only water. However, the book clarified that fasting can be flexible and manageable, involving shorter periods without food.
What is Intermittent Fasting?
Fasting is simply a conscious decision about when to eat. Naturally, we fast while sleeping. For instance, if you sleep from 11 p.m. to 7 a.m. (8 hours) and eat throughout the day until 11 p.m., you fast for 8 hours and eat for 16 (an 8/16 pattern). Intermittent fasting reverses this ratio, such as fasting for 16 hours and eating during an 8-hour window (16/8).
During fasting periods, you can have water, tea, coffee, or bone broth. Small amounts of cream or coconut oil in coffee or tea are allowed, which I appreciated since I enjoy cream in my morning coffee.
Key Insights from the Book
Emphasis on Whole, Real Foods: Avoid highly processed, packaged foods and opt for whole foods like fruits, vegetables, and minimally processed proteins. These are often found around the perimeter of grocery stores.
Quality Over Macronutrient Percentages: The author debunks the idea that all carbs, fats, or proteins are equal. For example, extra virgin olive oil (EVOO) is far healthier than margarine, and kale differs vastly from sugar. Similarly, not all calories are equal – 2,000 calories of greens provide more nutrients and volume than 2,000 calories of chocolate.
Simplicity of Fasting: Unlike diets with strict rules, fasting is straightforward: don’t eat during your fasting window. There are no calorie or food restrictions, but healthy choices are encouraged.
Room for Splurges: Strict diets often fail because they lack flexibility. Fasting accommodates occasional feasts on special occasions.
Health Benefits: Fasting may help with conditions like diabetes, obesity, heart disease, and aging. The author stresses consulting a doctor, especially for those on medications.
My Experience with Intermittent Fasting
Starting fasting was challenging as I was used to eating breakfast immediately after waking up. Over time, it became easier, and now I fast regularly. My typical schedule is a 16/8 pattern: I skip breakfast, have coffee with cream (allowed), and eat my first meal at 10 a.m. My last meal is by 6 p.m. Initially, I worried about nighttime hunger and ate large dinners, but I eventually realized normal-sized meals suffice.
Using this approach, I lost 10 pounds and kept it off for over two years. I typically follow 16/8 during the week and allow flexibility on weekends. If my weight creeps up, I shorten my eating window (e.g., 18/6) until I’m back on track.
Beyond weight loss, I’ve experienced improved mental clarity during fasting. A colleague mentioned fasting helps him focus on work projects, as he saves time and enhances his productivity.
One area where I didn’t see improvement was my cholesterol levels. The author notes that more condensed eating periods might help, but since weight loss was my primary goal, I didn’t pursue this.
Your Experience?
I’d love to hear from others who’ve tried intermittent fasting. Did you see similar results, better results, or no change? Share your experiences on my Facebook page.
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