What is intermittent fasting?
Intermittent fasting is an easy and inexpensive tool to promote autophagy in the body. The word autophagy literally means "self eat" and is a process in where the body is able to clear out dead cells and other waste in order to make way for new cell formation and regeneration of new health tissue. This process can not occur during meal times or feeding windows and typically occurs at night while you sleep. Intermittent fasting is the practice of going prolonged periods of time (beyond 12 hours) without any food, but could also be practiced by fasting from just protein and carbohydrates. Fasting not only promotes autophagy, but can lead to a ketogenic state or state of rapid fat burn.
Outside of intermittent fasting it is important to "fast" for a minimum of 12 hours nightly to allow the digestive system and liver to play “catch up” and focus on restorative processes that are not able to take place while the body is busy digesting food and assimilating nutrients. By fasting for 16 or even 18 hours at a time the body is able to breakdown inflammatory products in tissues and organs and in the blood stream to reduce inflammation. During fasting the body is also able to breakdown stored body fat. Even better, fasting reduces the levels of circulating insulin which is a hormone that signals the body to store fat. Intermittent fasting has also been shown to promote the production of HGH; a fat burning hormone in the body and has even been linked to improved memory and cognitive function among many other benefits.
If just starting out with intermittent fasting you might consider starting with a 13 hour fast and work your way up to 16 or 18 hours. Many can successfully fast 16 hours with no hunger or struggle by having a source of healthy fat to stabilize blood sugar and energy levels during their fast. The “Brain BOOSTING Butter Latte” recipe found below can be used during your fast in place of when your normal breakfast would be. Simply stop eating food by 8pm - you can still have non-caloric tea or water up until bedtime. The following morning prepare a latte using the ingredients in the recipe below and have this in place of your typical breakfast. For most individuals, the latte will hold you over until noon and at that time you can have lunch just as you normally would but with a preference towards non starchy vegetables and or leafy greens and a high quality protein. The latte recipe does not contain any carbohydrates or protein and instead only contains energy from healthy sources of fat. This indulgent latte recipe contains fat burning Conjugated Linoleic Acid (CLA) from grass fed butter and mitochondrial supporting Medium Chain Triglycerides (MCTs) from the Brain Octane MCT oil (or coconut oil).
Keep in mind that although men can see benefits from fasting daily due to their static hormones; women will do best to fast for a maximum of 3 days per week so as not to negatively affect their endocrine system. If you are experiencing fatigue or burnout or notice symptoms related to your cycle or menopause; contact me to find out information about functional hormone lab testing and to see if fasting it right for you.
Fat Burning Butter Latte
Benefits of Intermittent Fasting
promotion of autophagy
Increased fat burning
Increased energy
Improved cognitive function and memory
Improved insulin sensitivity and blood sugar control
Improved longevity
Improvement in digestion
Increased Growth Hormone
·Reduction of inflammation
Reduction of cholesterol
Much of the information provided in this blog has been inspired from Dr. Jason Fung’s website (www.dietdoctor.com) where he includes his own research as well as other research on the subject of fasting.
Brain BOOSTING Butter Latte
1.5 tsp Grass-fed butter (Kerrygold or Organic Valley)
1.5 tsp Bullet Proof Brain Octane Oil OR raw Coconut Oil
6-8 oz of your favorite brewed coffee or tea
Add all ingredients to blender and blend until frothy. Option to make a matcha latte by blending together butter, MCT oil, 1/2-1 tsp matcha green tea powder and 1 cup near boiling water.