April 22, 2025 • 30 mins
We explore intermittent fasting beyond the hype, examining this popular eating pattern that focuses on when you eat rather than what you eat. Historical context, scientific mechanisms, and evidence-based benefits reveal why this ancient practice is gaining modern attention.
• Different intermittent fasting methods including 16:8, 5:2, eat-stop-eat, and alternate day fasting
• How the body shifts from using glucose to burning fat during fasting periods
• The process of autophagy - your body's cellular cleaning program that ramps up during fasting
• Evidence-based benefits for weight management and metabolic health
• Common myths debunked including concerns about muscle loss and metabolism damage
• Who should consider intermittent fasting and who should absolutely avoid it
• Practical implementation tips from starting gradually to managing hunger
• Personal experiences and varied results from different practitioners
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hey there, and welcome toanother episode of Kore Kast.
This is Kris, and I'm thrilledyou're joining me today.
Have you noticed how everyone,from your fitness-obsessed
colleague to your favoritecelebrity, seems to be talking
about intermittent fasting?
It's become one of the mostbuzzed-about health trends in
(01:14):
recent years, with promisesranging from rapid weight loss
to extended longevity andimproved mental clarity.
But what's the real storybehind this popular eating
pattern?
Is intermittent fasting justanother fad diet, or is there
legitimate science backing itsbenefits?
Today we're cutting through thehype to explore what
(01:34):
intermittent fasting actually is, the science behind it and
whether it might be right foryou.
We'll separate fact fromfiction and give you practical
insights you can actually use.
So stick around.
Your hungry mind is about to besatisfied with some tasty truth
.
Intermittent fasting isn'tactually a diet in the
traditional sense.
(01:55):
It's more about when you eatrather than what you eat.
At its core, intermittentfasting is an eating pattern
that cycles between periods ofeating and fasting.
Instead of restricting certainfoods, you're restricting the
time window in which you consumeyour calories.
Think of it this way Humanshave been fasting inadvertently
(02:16):
throughout our evolutionaryhistory.
Our hunter-gatherer ancestorsdidn't always have constant
access to food, and our bodiesdeveloped mechanisms to function
without continuous caloricintake.
Intermittent fastingessentially taps into this
natural biological process.
There are several popularmethods of intermittent fasting,
each with different approachesto timing.
(02:38):
The most common is probably the16.8 method.
This involves fasting for 16hours and restricting your daily
eating to an 8-hour window.
For many people, this simplymeans skipping breakfast, eating
their first meal around noonand finishing their last meal by
8 pm.
Another popular approach is the5.2 method.
With this pattern, you eatnormally five days of the week
(03:01):
and drastically reduce yourcalorie intake about 500-600
calories on the other twonon-consecutive days.
These two days are essentiallymodified fasting days.
Then there's the eat-stop-eatmethod, where you incorporate
one or two 24-hour fasts perweek.
This means going from dinnerone day to dinner the next day
(03:22):
without consuming calories.
Though water, black coffee andother non-caloric beverages are
typically allowed during allfasting periods, some people
practice alternate day fasting,alternating between days of
normal eating and days offasting or significant calorie
reduction.
There's also the warrior diet,which involves eating small
(03:42):
amounts of raw fruits andvegetables during the day and
one large meal at night.
What all these methods have incommon is creating a metabolic
switch periods where your bodydepletes its readily available
sugar stores and begins usingfat as its primary energy source
.
This metabolic shift is whatmany researchers believe drives
(04:02):
many of the potential benefitsassociated with intermittent
fasting.
It's important to understandthat during fasting periods
you're still allowed to drinkwater, black coffee, tea and
other non-caloric beverages.
Staying hydrated is essentialduring fasting.
Some approaches also allow verysmall amounts of food during
(04:23):
fasting periods, but thestrictest forms involve
consuming zero calories outsideyour eating window.
When we look at fasting througha historical lens, it's
fascinating to realize thisisn't some new-age health trend.
Fasting is perhaps one of theoldest healing traditions in
human history, predating modernmedicine by thousands of years.
Our ancestors didn't have24-hour grocery stores or
(04:46):
refrigerators stocked with food.
They experienced naturalperiods of feast and famine
based on hunting success,seasonal food availability and
environmental conditions.
From an evolutionary standpoint, our bodies developed
remarkable adaptations to handlethese inconsistent food
supplies.
We're actually designed tofunction, and sometimes even
(05:08):
thrive, during periods withoutfood.
Our metabolic flexibilityallows us to switch from using
glucose as fuel to burningstored fat through ketosis when
food isn't available.
This wasn't a bug in humandesign.
It was a critical survivalfeature.
Fasting also appearsconsistently throughout
religious and spiritualtraditions across virtually
(05:31):
every culture.
In Christianity we see fastingperiods like Lent.
In Islam there's Ramadan withits dawn-to-sunset fasting.
Judaism has Yom Kippur.
Hinduism and Buddhism bothincorporate various fasting
practices, and many indigenoustraditions worldwide include
ceremonial fasting.
(05:51):
These traditions recognizesomething fundamental about
temporarily abstaining from foodit seemed to bring clarity,
discipline and sometimes evenhealing.
Ancient medical traditions likeAyurveda and traditional
Chinese medicine also prescribedfasting for healing and
longevity.
Hippocrates, often called thefather of medicine, reportedly
(06:13):
said to eat when you are sick isto feed your sickness.
Historical healing practicesoften began with a fasting
period before any otherinterventions.
Our bodies contain numerousmechanisms that activate during
fasting, processes that reduceinflammation, promote cellular
repair and improve metabolicefficiency.
These aren't random biologicalaccidents, but purposeful
(06:37):
adaptations that helped ourancestors survive food scarcity
while maintaining optimalfunction.
In many ways, the constantaccess to food we enjoy today is
the historical anomaly, not theperiods of fasting that our
bodies seem programmed to handle.
Let's dive into what actuallyhappens inside your body when
you're fasting, because thescience here is absolutely
(07:00):
fascinating.
When you stop eating for anextended period, your body
undergoes a remarkable series ofmetabolic shifts that trigger
various health-promotingprocesses.
First, let's talk about whathappens in the hours after your
last meal.
Normally, your body relies onglucose from food as its primary
energy source.
After eating, your pancreasreleases insulin to help cells
(07:24):
absorb this glucose from yourbloodstream.
But when you fast for about8-12 hours, your glucose stores
get depleted and insulin levelsdrop significantly.
This is where things getinteresting.
Your body, brilliantly designedto never leave you without
energy, switches to Plan B.
It begins breaking down storedfat into compounds called
(07:45):
ketones.
This metabolic state is knownas ketosis.
Unlike glucose, which can'tcross the blood-brain barrier
efficiently, ketones provide anexcellent alternative fuel for
your brain.
Many people report mentalclarity during fasting, and this
shift to ketone metabolism maybe partly responsible.
Around the 16 to 24-hour markof fasting, and this shift to
ketone metabolism may be partlyresponsible.
(08:05):
Around the 16 to 24 hour mark offasting, a process called
autophagy ramps up significantly.
Think of autophagy as yourbody's internal recycling
program.
The term literally meansself-eating, and it's your
cell's way of cleaning house.
During autophagy, your cellsidentify and eliminate damaged
components, broken proteins anddysfunctional organelles.
(08:27):
This cellular cleanup is soimportant that the scientist who
discovered its mechanisms wonthe Nobel Prize in 2016.
Fasting also triggerssignificant hormonal changes
beyond just insulin reduction.
Growth hormone levels increasesubstantially, sometimes by as
much as five-fold.
This hormone helps preservemuscle mass and promotes fat
(08:49):
burning during your fastingperiod.
Meanwhile, norepinephrinelevels rise, which helps break
down fat cells for energy use.
Another fascinating changeinvolves inflammation markers
and oxidative stress.
Research shows that variousmarkers of inflammation decrease
during fasting periods.
Your body also upregulatesantioxidant defenses and DNA
(09:11):
repair mechanisms, potentiallyreducing cellular damage.
The gut also gets a breakduring fasting, which emerging
research suggests might benefitthe gut microbiome and
intestinal stem cell function.
Some studies show thatintermittent fasting can
increase microbial diversity andreduce gut permeability,
(09:31):
factors linked to better overallhealth.
On the cognitive side, fastingincreases the production of
brain-derived neurotrophicfactor, or BDNF, a protein that
supports existing neurons andencourages new neuron growth.
Some researchers have comparedBDNF to fertilizer for the brain
, and low levels are associatedwith various neurological issues
(09:53):
.
While all these mechanisms areimpressive, it's important to
note that much of the researchis still evolving.
Many studies have beenconducted on animals rather than
humans, and the human studiesoften involve small sample sizes
or specific populations.
The duration and type offasting protocol also
(10:13):
significantly influence whichmechanisms activate and to what
degree.
That said, the scientificconsensus is growing that
periodic fasting does triggerunique biological processes that
don't occur in the typical fedstate, processes that may have
significant implications forhealth, disease prevention and
(10:34):
possibly even longevity.
Now let's separate fact fromfiction when it comes to the
health benefits of intermittentfasting.
With all the buzz around thiseating pattern, it's easy to get
caught up in extraordinaryclaims, but what does the
research actually show?
Weight management is perhapsthe most well-established
benefit.
Multiple studies havedemonstrated that intermittent
(10:55):
fasting can be an effectivestrategy for weight loss, with
participants typically losing 3to 8 percent of their body
weight over periods of 3-24weeks.
The mechanism is fairlystraightforward by restricting
the eating window, most peoplenaturally consume fewer calories
.
Additionally, the hormonalchanges we discussed earlier,
(11:19):
particularly the decrease ininsulin and increase in
norepinephrine, enhance yourbody's ability to burn fat.
But here's where we need toseparate fact from fiction.
Despite what some proponentsclaim, intermittent fasting
isn't magically superior toother calorie reduction
approaches.
When calories are controlled,if you consume the same number
of calories during your eatingwindow that you would have eaten
throughout the day, you likelywon't see significant weight
(11:42):
loss.
Moving on to metabolic health,this is where the evidence gets
particularly interesting.
Multiple studies show thatintermittent fasting can reduce
insulin resistance and lowerfasting blood sugar levels by 3
to 6 percent, while fastinginsulin can be reduced by 20-31
percent.
These improvements can occurindependent of weight loss,
(12:03):
suggesting that fasting itselfmay directly benefit metabolic
health.
Blood lipid profiles also tendto improve with intermittent
fasting.
Research has documentedreductions in LDL cholesterol,
total cholesterol, triglyceridesand inflammatory markers.
For people with prediabetes ormetabolic syndrome, these
improvements can be substantialenough to reduce risk factors
(12:26):
for heart disease.
Now let's address one of themost exciting but also most
overhyped aspects ofintermittent fasting longevity.
Animal studies have shownimpressive lifespan extensions,
with various fasting protocolssometimes increasing lifespan by
30% or more.
However and this is a bighowever we simply don't have
(12:48):
long-term human studies toconfirm these effects in people.
What we do have is evidence ofcellular and molecular changes
that are associated with longerlifespan, such as reduced
oxidative damage, improvedcellular repair processes and
the autophagy we discussedearlier.
We also see reductions infactors associated with
(13:08):
age-related diseases, includingcancer, neurodegenerative
disorders and cardiovasculardisease.
But here's where I need to beabsolutely clear.
Claiming that intermittentfasting will definitely extend
your life by X number of yearsis fiction, not fact.
The research is promising, butpreliminary when it comes to
humans.
Other benefits, with moderatescientific support, include
(13:31):
improved brain health andreduced inflammation.
Some studies suggestintermittent fasting may enhance
cognitive function and protectagainst neurodegenerative
diseases, while others showreductions in inflammatory
markers throughout the body.
Now for some of the moreexaggerated claims you might
encounter.
Despite what some enthusiastsmight tell you, intermittent
(13:52):
fasting is not a cure for cancer.
Although some preliminaryresearch suggests it might
enhance certain cancertreatments, it's not going to
detoxify your body.
Your liver and kidneys handlethat job quite efficiently
already, and it won't completelyreset your metabolism or
magically heal all healthconditions.
The bottom line is thatintermittent fasting offers
(14:13):
several evidence-based benefits,particularly for weight
management and metabolic health.
The potential longevity anddisease prevention benefits are
supported by compellingbiological mechanisms and animal
research, but we need morelong-term human studies before
making definitive claims.
Remember, health interventionsrarely provide universal
(14:35):
benefits.
Individual responses tointermittent fasting vary widely
, based on genetics, lifestyle,existing health conditions and
the specific fasting protocolfollowed.
Let's tackle some of the mostcommon misconceptions about
intermittent fasting head-on.
There's a lot of misinformationout there and it's important to
(14:56):
separate myth from reality.
First, the muscle loss concern.
Many people worry that fastingwill cause their hard-earned
muscle to waste away.
The research tells a differentstory.
When fasting is done properlyand isn't extreme, your body
(15:16):
actually preserves muscle masssurprisingly well.
This is because during shorterfasting periods, your body
primarily burns stored fat,while elevated growth hormone
levels help protect your muscles.
However, context matters here.
If you're fasting for veryextended periods, not consuming
adequate protein during youreating windows or not engaging
in resistance training, then,yes, muscle loss becomes a
(15:38):
greater risk.
The takeaway is that mostintermittent fasting protocols,
when combined with propernutrition and exercise, won't
significantly impact your musclemass.
Another pervasive myth is thatfasting crashes or damages your
metabolism.
You've probably heard thatskipping meals puts your body in
starvation mode, permanentlyslowing your metabolic rate.
(16:00):
The evidence doesn't supportthis claim.
Short-term fasting actuallyincreases metabolic rate
slightly due to the release ofnorepinephrine.
Even longer fasts don't showthe dramatic metabolic slowdown
many fear.
Any reduction in metabolic rateduring fasting is primarily due
to the simple fact that you'recarrying less body weight, which
(16:22):
requires less energy tomaintain.
Once fasting ends, metabolicrates typically normalize.
The breakfast is the mostimportant meal.
Myth also deserves addressing.
While this has beenconventional wisdom for decades,
research doesn't stronglysupport the notion that skipping
breakfast is inherently harmful.
For many people practicing 16or 8 intermittent fasting,
(16:46):
breakfast is skipped withoutnegative consequences.
This is highly individual,though.
Some people genuinely functionbetter with breakfast, while
others do fine without it.
Many also believe that fastingcauses hypoglycemia or dangerous
blood sugar crashes.
For most healthy individuals,this isn't the case.
Your body is remarkably adeptat maintaining blood glucose
(17:09):
levels through processes likegluconeogenesis, where it
creates glucose fromnon-carbohydrate sources.
People with diabetes or otherblood sugar regulation issues
should approach fasting morecautiously, however, and always
with medical supervision.
Perhaps the most dangerousmisconception is that
intermittent fasting is suitablefor everyone.
(17:31):
This simply isn't true.
Pregnant or breastfeeding women, children and teenagers, those
with a history of eatingdisorders, people with certain
medical conditions like diabetes, and individuals on specific
medications should be extremelycautious about fasting or avoid
it altogether.
Fasting isn't aone-size-fits-all approach,
(17:51):
despite how it's often presentedin popular media.
Finally, there's the myth thatyou can eat whatever you want
during your eating window andstill reap all the benefits of
fasting.
Unfortunately, nutritionquality still matters
significantly.
Consuming primarily processedfoods, even within a restricted
eating window, is unlikely toyield optimal health benefits.
(18:13):
The composition of your dietcontinues to play a crucial role
in your overall health,regardless of when you eat.
Now that we understand thefacts versus fiction about
intermittent fasting, let'sdiscuss who might benefit from
this eating pattern and, moreimportantly, who should avoid it
altogether.
Intermittent fasting may beparticularly beneficial for
(18:35):
those struggling with weightmanagement issues.
People with excess body fat,especially around the abdominal
area, often respond well totime-restricted eating patterns.
The structured approach canhelp reduce overall calorie
intake while potentiallyimproving metabolic markers
related to obesity.
Individuals with insulinresistance or prediabetes might
(18:57):
also see significant benefits.
The fasting periods can helpimprove insulin sensitivity,
potentially reducing blood sugarlevels and decreasing the risk
of developing type 2 diabetes.
Some studies have shownremarkable improvements in these
metrics within just a few weeksof intermittent fasting.
Those looking to simplify theireating routine often appreciate
(19:18):
intermittent fasting as well.
By reducing the number of mealsand eating occasions, some
people find they spend less timeplanning, preparing and
thinking about food.
This can create a morestraightforward approach to
nutrition that fits better intobusy lifestyles.
People interested in longevityand cellular health might be
drawn to intermittent fastingfor its potential
(19:40):
autophagy-promoting effects.
Though the research in humansis still developing, the
cellular cleaning mechanismstriggered during fasting periods
are intriguing from a long-termhealth perspective.
However, intermittent fasting isabsolutely not appropriate for
everyone, and certain groupsshould avoid it entirely.
Pregnant and breastfeedingwomen should not practice
(20:00):
intermittent fasting.
These life stages requireconsistent nutrition to support
both mother and child, andrestricting eating windows could
compromise essential nutrientintake.
Children and adolescents shouldalso avoid intermittent fasting
.
Young bodies need regularnutrition to support proper
growth and development.
Restricting eating windowsduring these critical
(20:24):
developmental years couldpotentially interfere with
normal growth patterns.
Anyone with a current or pasteating disorder should approach
fasting with extreme caution, ifat all.
The structured restriction ofeating times can potentially
trigger disordered eatingpatterns or thoughts.
The psychological relationshipwith food is paramount, and
intermittent fasting couldexacerbate underlying issues.
(20:47):
Those with certain medicalconditions must be careful too.
People with diabetes,particularly type 1, should only
consider intermittent fastingunder close medical supervision,
as it can affect blood sugarmanagement and insulin
requirements.
Individuals with advanced liveror kidney disease, compromised
immune function or frailtyshould generally avoid fasting
(21:10):
protocols.
People taking certainmedications that require food
for proper absorption or thataffect blood sugar levels need
to be especially cautious.
Some medications can causedangerous drops in blood sugar
when taken without food.
Highly active individuals,especially competitive athletes,
may find that fastinginterferes with performance,
(21:37):
recovery and trainingadaptations.
The energy demands of intensetraining often align poorly with
significant food restrictionperiods.
Finally, those with a historyof hypoglycemia or blood sugar
regulation issues shouldapproach fasting with caution
and appropriate medicaloversight.
The same applies to people witha history of adrenal
dysfunction or cortisoldysregulation.
The bottom line is thatintermittent fasting is a tool
(21:59):
that can benefit some peoplewhile potentially harming others
.
It's not a universalrecommendation and individual
circumstances mattertremendously.
When in doubt, consulting withhealthcare providers before
starting any fasting regimen isalways the wisest approach.
Let's talk about how to actuallyimplement intermittent fasting
in your daily life.
(22:19):
If you've decided it might beright for you, starting
gradually is key.
Don't jump straight intoextended fasting periods.
If you've been eating every fewhours your entire life, begin
by extending your overnight fastslightly.
Maybe push breakfast back by anhour every few days until you
reach your desired fastingwindow.
(22:39):
Choosing the right method iscrucial for success.
For success, the 16.8 approach,where you fast for 16 hours and
eat within an 8-hour window, isoften the most sustainable
starting point.
This might mean eating betweennoon and 8 pm, which for many
people just means skippingbreakfast.
If that seems daunting, try14.10 or even 12.12.
(23:03):
First.
The 5.2 method, where you eatnormally five days a week and
restrict calories significantlytwo non-consecutive days, works
better for those who preferhaving mostly normal eating days
.
Timing your fasting windowstrategically can make adherence
much easier.
Consider your social life, workschedule and when you naturally
(23:24):
feel hungriest.
Many find it easiest to skipbreakfast rather than dinner,
since dinner often has socialimportance.
Others discover they sleepbetter when they finish eating
earlier in the evening, perhapsby 6 pm.
Managing hunger is perhaps thebiggest challenge when hunger
strikes during fasting periods.
Try drinking water, unsweetenedcoffee or tea, all permissible
(23:50):
during fasts and oftensurprisingly effective at
blunting hunger pangs.
Staying busy helps too.
Hunger often intensifies whenyou're bored or thinking about
food.
Plan engaging activities duringtypical hunger periods.
Hydration deserves specialattention.
When fasting Without food, youlose the water content normally
found in meals, so deliberatehydration becomes more important
(24:11):
.
Aim for at least 2-3 liters ofwater daily.
Add a pinch of salt if you'refasting for longer periods to
maintain electrolyte balance,especially if you exercise.
When it comes to breaking yourfast, how you do it matters
significantly.
Avoid large heavy mealsimmediately after fasting, which
can cause digestive discomfort.
(24:32):
Start with something moderatein size containing protein and
healthy fats.
Some people find that a smallhandful of nuts or a boiled egg
works well as a gentletransition.
Nutrition quality remainscrucial during eating windows.
Nutrition quality remainscrucial during eating windows.
Intermittent fasting isn't alicense to eat poor-quality
foods just because you're eatingless often.
(24:52):
Focus on nutrient-dense wholefoods, plenty of vegetables,
adequate protein, healthy fatsand appropriate portions of
complex carbohydrates.
Remember, you're trying to getall your daily nutrients in
fewer meals, so each meal needsto carry more nutritional weight
.
Exercise timing may needadjustment when fasting.
(25:13):
Some people perform wellexercising in a fasted state,
particularly for low to moderateintensity activities.
Others need to align workoutswith their eating windows.
Experiment to find what worksfor your body, but be willing to
adjust if performance suffers.
Track your progress beyond justweight.
Notice changes in energy levels, concentration, hunger patterns
(25:37):
and mood.
These non-scale victories oftenprovide better indicators of
how intermittent fasting isaffecting your health than wait
alone.
Finally, be flexible andpatient.
Some days will be easier thanothers.
Special occasions, travel orillness might temporarily
interrupt your fasting schedule.
That's completely normal anddoesn't indicate failure.
(25:59):
The goal is consistency overtime, not perfection.
Every day.
I've been practicingintermittent fasting on and off
for about three years now, andit's been quite the journey,
with plenty of highs and lows.
When I first started with the16-8 method, I remember those
initial mornings werechallenging.
I'd been a habitual breakfasteater my entire life and that
(26:21):
first week of pushing my firstmeal to noon felt like my
stomach was staging a revolution.
But surprisingly, by week twothose morning hunger pangs had
substantially diminished.
What I found most interestingwas how my energy levels
actually improved.
Before intermittent fasting Iwas experiencing that
mid-afternoon crash almost daily.
Now I find my energy stays muchmore consistent throughout the
(26:44):
day.
My focus improved too,especially during those morning
hours when I'm fasting.
There's something remarkablyclear about my thinking when I'm
not digesting food.
Not everything was smoothsailing, though.
Social situations presentedreal challenges.
I remember a team breakfastmeeting where everyone was
enjoying pancakes and eggs whileI nursed my black coffee.
(27:06):
The questions and sometimesconcerned looks from colleagues
made me realize how deeplyeating patterns are woven into
our social fabric.
I've spoken with several friendswho've tried intermittent
fasting as well.
My friend, sarah, found ittransformed her relationship
with food entirely.
She noticed she stopped eatingout of boredom or emotion and
began truly appreciating mealsAfter decades of mindless
(27:29):
snacking.
She described it as finallyunderstanding what actual hunger
feels like versus just wantingto eat.
Then there's Michael, who hadto abandon his intermittent
fasting experiment after a month.
Despite giving it a fair shot,he found himself obsessing
unhealthily about food duringfasting periods, which triggered
some past disordered eatingpatterns.
(27:50):
His experience is an importantreminder that what works
wonderfully for one person mightbe detrimental for another.
Another colleague, jen,discovered an unexpected benefit
saving time.
She talks about how much moreproductive her mornings became
without planning, preparing andcleaning up after breakfast.
For her busy lifestyle as asingle mom, reclaiming that time
(28:14):
proved as valuable as anyhealth benefit.
I've cycled between strictadherence and more relaxed
periods, with intermittentfasting.
During high-stress times I'vefound forcing a fasting schedule
sometimes added unnecessarypressure.
Learning to adapt my fastingschedule to life's natural
rhythms, being stricter when itfeels supportive and looser when
(28:36):
it doesn't, has been key tomaking it sustainable long term.
As we wrap up today's episodeon intermittent fasting, let's
review what we've covered.
Intermittent fasting isn'tsimply a diet.
Fasting let's review what we'vecovered.
Intermittent fasting isn'tsimply a diet.
It's a pattern of eating thatcycles between periods of
consuming food and abstainingfrom it.
We've explored various methods,like the popular 16-8 approach,
(28:57):
the 5.2 method and eat-stop-eat, each offering different ways
to incorporate fasting into yourlifestyle.
We've looked at how fasting isdeeply rooted in human history,
from our evolutionary past toreligious traditions across
cultures.
The science behind intermittentfasting is compelling, with
research showing potentialbenefits for metabolic health,
(29:20):
cellular repair throughautophagy and hormone regulation
that may support weightmanagement and overall health.
However, what's most importantto remember is that nutrition is
not one-size-fits-all.
Your body's needs are unique,influenced by your genetics,
lifestyle, health status andeven personal preferences.
(29:40):
What works wonderfully for oneperson might be completely
unsuitable for another, as wesaw in the personal stories.
Shared Power to take yourhealth and wellness journey to
the next level.
Remember, every small stepcounts, and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
(30:02):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Corecast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat korefit tness AZ.
(30:23):
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Kore Kast, and I'll
see you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hey there, and welcome toanother episode of Kore Kast.
This is Kris, and I'm thrilledyou're joining me today.
Have you noticed how everyone,from your fitness-obsessed
colleague to your favoritecelebrity, seems to be talking
about intermittent fasting?
It's become one of the mostbuzzed-about health trends in
(01:14):
recent years, with promisesranging from rapid weight loss
to extended longevity andimproved mental clarity.
But what's the real storybehind this popular eating
pattern?
Is intermittent fasting justanother fad diet, or is there
legitimate science backing itsbenefits?
Today we're cutting through thehype to explore what
(01:34):
intermittent fasting actually is, the science behind it and
whether it might be right foryou.
We'll separate fact fromfiction and give you practical
insights you can actually use.
So stick around.
Your hungry mind is about to besatisfied with some tasty truth
.
Intermittent fasting isn'tactually a diet in the
traditional sense.
(01:55):
It's more about when you eatrather than what you eat.
At its core, intermittentfasting is an eating pattern
that cycles between periods ofeating and fasting.
Instead of restricting certainfoods, you're restricting the
time window in which you consumeyour calories.
Think of it this way Humanshave been fasting inadvertently
(02:16):
throughout our evolutionaryhistory.
Our hunter-gatherer ancestorsdidn't always have constant
access to food, and our bodiesdeveloped mechanisms to function
without continuous caloricintake.
Intermittent fastingessentially taps into this
natural biological process.
There are several popularmethods of intermittent fasting,
each with different approachesto timing.
(02:38):
The most common is probably the16.8 method.
This involves fasting for 16hours and restricting your daily
eating to an 8-hour window.
For many people, this simplymeans skipping breakfast, eating
their first meal around noonand finishing their last meal by
8 pm.
Another popular approach is the5.2 method.
With this pattern, you eatnormally five days of the week
(03:01):
and drastically reduce yourcalorie intake about 500-600
calories on the other twonon-consecutive days.
These two days are essentiallymodified fasting days.
Then there's the eat-stop-eatmethod, where you incorporate
one or two 24-hour fasts perweek.
This means going from dinnerone day to dinner the next day
(03:22):
without consuming calories.
Though water, black coffee andother non-caloric beverages are
typically allowed during allfasting periods, some people
practice alternate day fasting,alternating between days of
normal eating and days offasting or significant calorie
reduction.
There's also the warrior diet,which involves eating small
(03:42):
amounts of raw fruits andvegetables during the day and
one large meal at night.
What all these methods have incommon is creating a metabolic
switch periods where your bodydepletes its readily available
sugar stores and begins usingfat as its primary energy source
.
This metabolic shift is whatmany researchers believe drives
(04:02):
many of the potential benefitsassociated with intermittent
fasting.
It's important to understandthat during fasting periods
you're still allowed to drinkwater, black coffee, tea and
other non-caloric beverages.
Staying hydrated is essentialduring fasting.
Some approaches also allow verysmall amounts of food during
(04:23):
fasting periods, but thestrictest forms involve
consuming zero calories outsideyour eating window.
When we look at fasting througha historical lens, it's
fascinating to realize thisisn't some new-age health trend.
Fasting is perhaps one of theoldest healing traditions in
human history, predating modernmedicine by thousands of years.
Our ancestors didn't have24-hour grocery stores or
(04:46):
refrigerators stocked with food.
They experienced naturalperiods of feast and famine
based on hunting success,seasonal food availability and
environmental conditions.
From an evolutionary standpoint, our bodies developed
remarkable adaptations to handlethese inconsistent food
supplies.
We're actually designed tofunction, and sometimes even
(05:08):
thrive, during periods withoutfood.
Our metabolic flexibilityallows us to switch from using
glucose as fuel to burningstored fat through ketosis when
food isn't available.
This wasn't a bug in humandesign.
It was a critical survivalfeature.
Fasting also appearsconsistently throughout
religious and spiritualtraditions across virtually
(05:31):
every culture.
In Christianity we see fastingperiods like Lent.
In Islam there's Ramadan withits dawn-to-sunset fasting.
Judaism has Yom Kippur.
Hinduism and Buddhism bothincorporate various fasting
practices, and many indigenoustraditions worldwide include
ceremonial fasting.
(05:51):
These traditions recognizesomething fundamental about
temporarily abstaining from foodit seemed to bring clarity,
discipline and sometimes evenhealing.
Ancient medical traditions likeAyurveda and traditional
Chinese medicine also prescribedfasting for healing and
longevity.
Hippocrates, often called thefather of medicine, reportedly
(06:13):
said to eat when you are sick isto feed your sickness.
Historical healing practicesoften began with a fasting
period before any otherinterventions.
Our bodies contain numerousmechanisms that activate during
fasting, processes that reduceinflammation, promote cellular
repair and improve metabolicefficiency.
These aren't random biologicalaccidents, but purposeful
(06:37):
adaptations that helped ourancestors survive food scarcity
while maintaining optimalfunction.
In many ways, the constantaccess to food we enjoy today is
the historical anomaly, not theperiods of fasting that our
bodies seem programmed to handle.
Let's dive into what actuallyhappens inside your body when
you're fasting, because thescience here is absolutely
(07:00):
fascinating.
When you stop eating for anextended period, your body
undergoes a remarkable series ofmetabolic shifts that trigger
various health-promotingprocesses.
First, let's talk about whathappens in the hours after your
last meal.
Normally, your body relies onglucose from food as its primary
energy source.
After eating, your pancreasreleases insulin to help cells
(07:24):
absorb this glucose from yourbloodstream.
But when you fast for about8-12 hours, your glucose stores
get depleted and insulin levelsdrop significantly.
This is where things getinteresting.
Your body, brilliantly designedto never leave you without
energy, switches to Plan B.
It begins breaking down storedfat into compounds called
(07:45):
ketones.
This metabolic state is knownas ketosis.
Unlike glucose, which can'tcross the blood-brain barrier
efficiently, ketones provide anexcellent alternative fuel for
your brain.
Many people report mentalclarity during fasting, and this
shift to ketone metabolism maybe partly responsible.
Around the 16 to 24-hour markof fasting, and this shift to
ketone metabolism may be partlyresponsible.
(08:05):
Around the 16 to 24 hour mark offasting, a process called
autophagy ramps up significantly.
Think of autophagy as yourbody's internal recycling
program.
The term literally meansself-eating, and it's your
cell's way of cleaning house.
During autophagy, your cellsidentify and eliminate damaged
components, broken proteins anddysfunctional organelles.
(08:27):
This cellular cleanup is soimportant that the scientist who
discovered its mechanisms wonthe Nobel Prize in 2016.
Fasting also triggerssignificant hormonal changes
beyond just insulin reduction.
Growth hormone levels increasesubstantially, sometimes by as
much as five-fold.
This hormone helps preservemuscle mass and promotes fat
(08:49):
burning during your fastingperiod.
Meanwhile, norepinephrinelevels rise, which helps break
down fat cells for energy use.
Another fascinating changeinvolves inflammation markers
and oxidative stress.
Research shows that variousmarkers of inflammation decrease
during fasting periods.
Your body also upregulatesantioxidant defenses and DNA
(09:11):
repair mechanisms, potentiallyreducing cellular damage.
The gut also gets a breakduring fasting, which emerging
research suggests might benefitthe gut microbiome and
intestinal stem cell function.
Some studies show thatintermittent fasting can
increase microbial diversity andreduce gut permeability,
(09:31):
factors linked to better overallhealth.
On the cognitive side, fastingincreases the production of
brain-derived neurotrophicfactor, or BDNF, a protein that
supports existing neurons andencourages new neuron growth.
Some researchers have comparedBDNF to fertilizer for the brain
, and low levels are associatedwith various neurological issues
(09:53):
.
While all these mechanisms areimpressive, it's important to
note that much of the researchis still evolving.
Many studies have beenconducted on animals rather than
humans, and the human studiesoften involve small sample sizes
or specific populations.
The duration and type offasting protocol also
(10:13):
significantly influence whichmechanisms activate and to what
degree.
That said, the scientificconsensus is growing that
periodic fasting does triggerunique biological processes that
don't occur in the typical fedstate, processes that may have
significant implications forhealth, disease prevention and
(10:34):
possibly even longevity.
Now let's separate fact fromfiction when it comes to the
health benefits of intermittentfasting.
With all the buzz around thiseating pattern, it's easy to get
caught up in extraordinaryclaims, but what does the
research actually show?
Weight management is perhapsthe most well-established
benefit.
Multiple studies havedemonstrated that intermittent
(10:55):
fasting can be an effectivestrategy for weight loss, with
participants typically losing 3to 8 percent of their body
weight over periods of 3-24weeks.
The mechanism is fairlystraightforward by restricting
the eating window, most peoplenaturally consume fewer calories
.
Additionally, the hormonalchanges we discussed earlier,
(11:19):
particularly the decrease ininsulin and increase in
norepinephrine, enhance yourbody's ability to burn fat.
But here's where we need toseparate fact from fiction.
Despite what some proponentsclaim, intermittent fasting
isn't magically superior toother calorie reduction
approaches.
When calories are controlled,if you consume the same number
of calories during your eatingwindow that you would have eaten
throughout the day, you likelywon't see significant weight
(11:42):
loss.
Moving on to metabolic health,this is where the evidence gets
particularly interesting.
Multiple studies show thatintermittent fasting can reduce
insulin resistance and lowerfasting blood sugar levels by 3
to 6 percent, while fastinginsulin can be reduced by 20-31
percent.
These improvements can occurindependent of weight loss,
(12:03):
suggesting that fasting itselfmay directly benefit metabolic
health.
Blood lipid profiles also tendto improve with intermittent
fasting.
Research has documentedreductions in LDL cholesterol,
total cholesterol, triglyceridesand inflammatory markers.
For people with prediabetes ormetabolic syndrome, these
improvements can be substantialenough to reduce risk factors
(12:26):
for heart disease.
Now let's address one of themost exciting but also most
overhyped aspects ofintermittent fasting longevity.
Animal studies have shownimpressive lifespan extensions,
with various fasting protocolssometimes increasing lifespan by
30% or more.
However and this is a bighowever we simply don't have
(12:48):
long-term human studies toconfirm these effects in people.
What we do have is evidence ofcellular and molecular changes
that are associated with longerlifespan, such as reduced
oxidative damage, improvedcellular repair processes and
the autophagy we discussedearlier.
We also see reductions infactors associated with
(13:08):
age-related diseases, includingcancer, neurodegenerative
disorders and cardiovasculardisease.
But here's where I need to beabsolutely clear.
Claiming that intermittentfasting will definitely extend
your life by X number of yearsis fiction, not fact.
The research is promising, butpreliminary when it comes to
humans.
Other benefits, with moderatescientific support, include
(13:31):
improved brain health andreduced inflammation.
Some studies suggestintermittent fasting may enhance
cognitive function and protectagainst neurodegenerative
diseases, while others showreductions in inflammatory
markers throughout the body.
Now for some of the moreexaggerated claims you might
encounter.
Despite what some enthusiastsmight tell you, intermittent
(13:52):
fasting is not a cure for cancer.
Although some preliminaryresearch suggests it might
enhance certain cancertreatments, it's not going to
detoxify your body.
Your liver and kidneys handlethat job quite efficiently
already, and it won't completelyreset your metabolism or
magically heal all healthconditions.
The bottom line is thatintermittent fasting offers
(14:13):
several evidence-based benefits,particularly for weight
management and metabolic health.
The potential longevity anddisease prevention benefits are
supported by compellingbiological mechanisms and animal
research, but we need morelong-term human studies before
making definitive claims.
Remember, health interventionsrarely provide universal
(14:35):
benefits.
Individual responses tointermittent fasting vary widely
, based on genetics, lifestyle,existing health conditions and
the specific fasting protocolfollowed.
Let's tackle some of the mostcommon misconceptions about
intermittent fasting head-on.
There's a lot of misinformationout there and it's important to
(14:56):
separate myth from reality.
First, the muscle loss concern.
Many people worry that fastingwill cause their hard-earned
muscle to waste away.
The research tells a differentstory.
When fasting is done properlyand isn't extreme, your body
(15:16):
actually preserves muscle masssurprisingly well.
This is because during shorterfasting periods, your body
primarily burns stored fat,while elevated growth hormone
levels help protect your muscles.
However, context matters here.
If you're fasting for veryextended periods, not consuming
adequate protein during youreating windows or not engaging
in resistance training, then,yes, muscle loss becomes a
(15:38):
greater risk.
The takeaway is that mostintermittent fasting protocols,
when combined with propernutrition and exercise, won't
significantly impact your musclemass.
Another pervasive myth is thatfasting crashes or damages your
metabolism.
You've probably heard thatskipping meals puts your body in
starvation mode, permanentlyslowing your metabolic rate.
(16:00):
The evidence doesn't supportthis claim.
Short-term fasting actuallyincreases metabolic rate
slightly due to the release ofnorepinephrine.
Even longer fasts don't showthe dramatic metabolic slowdown
many fear.
Any reduction in metabolic rateduring fasting is primarily due
to the simple fact that you'recarrying less body weight, which
(16:22):
requires less energy tomaintain.
Once fasting ends, metabolicrates typically normalize.
The breakfast is the mostimportant meal.
Myth also deserves addressing.
While this has beenconventional wisdom for decades,
research doesn't stronglysupport the notion that skipping
breakfast is inherently harmful.
For many people practicing 16or 8 intermittent fasting,
(16:46):
breakfast is skipped withoutnegative consequences.
This is highly individual,though.
Some people genuinely functionbetter with breakfast, while
others do fine without it.
Many also believe that fastingcauses hypoglycemia or dangerous
blood sugar crashes.
For most healthy individuals,this isn't the case.
Your body is remarkably adeptat maintaining blood glucose
(17:09):
levels through processes likegluconeogenesis, where it
creates glucose fromnon-carbohydrate sources.
People with diabetes or otherblood sugar regulation issues
should approach fasting morecautiously, however, and always
with medical supervision.
Perhaps the most dangerousmisconception is that
intermittent fasting is suitablefor everyone.
(17:31):
This simply isn't true.
Pregnant or breastfeeding women, children and teenagers, those
with a history of eatingdisorders, people with certain
medical conditions like diabetes, and individuals on specific
medications should be extremelycautious about fasting or avoid
it altogether.
Fasting isn't aone-size-fits-all approach,
(17:51):
despite how it's often presentedin popular media.
Finally, there's the myth thatyou can eat whatever you want
during your eating window andstill reap all the benefits of
fasting.
Unfortunately, nutritionquality still matters
significantly.
Consuming primarily processedfoods, even within a restricted
eating window, is unlikely toyield optimal health benefits.
(18:13):
The composition of your dietcontinues to play a crucial role
in your overall health,regardless of when you eat.
Now that we understand thefacts versus fiction about
intermittent fasting, let'sdiscuss who might benefit from
this eating pattern and, moreimportantly, who should avoid it
altogether.
Intermittent fasting may beparticularly beneficial for
(18:35):
those struggling with weightmanagement issues.
People with excess body fat,especially around the abdominal
area, often respond well totime-restricted eating patterns.
The structured approach canhelp reduce overall calorie
intake while potentiallyimproving metabolic markers
related to obesity.
Individuals with insulinresistance or prediabetes might
(18:57):
also see significant benefits.
The fasting periods can helpimprove insulin sensitivity,
potentially reducing blood sugarlevels and decreasing the risk
of developing type 2 diabetes.
Some studies have shownremarkable improvements in these
metrics within just a few weeksof intermittent fasting.
Those looking to simplify theireating routine often appreciate
(19:18):
intermittent fasting as well.
By reducing the number of mealsand eating occasions, some
people find they spend less timeplanning, preparing and
thinking about food.
This can create a morestraightforward approach to
nutrition that fits better intobusy lifestyles.
People interested in longevityand cellular health might be
drawn to intermittent fastingfor its potential
(19:40):
autophagy-promoting effects.
Though the research in humansis still developing, the
cellular cleaning mechanismstriggered during fasting periods
are intriguing from a long-termhealth perspective.
However, intermittent fasting isabsolutely not appropriate for
everyone, and certain groupsshould avoid it entirely.
Pregnant and breastfeedingwomen should not practice
(20:00):
intermittent fasting.
These life stages requireconsistent nutrition to support
both mother and child, andrestricting eating windows could
compromise essential nutrientintake.
Children and adolescents shouldalso avoid intermittent fasting
.
Young bodies need regularnutrition to support proper
growth and development.
Restricting eating windowsduring these critical
(20:24):
developmental years couldpotentially interfere with
normal growth patterns.
Anyone with a current or pasteating disorder should approach
fasting with extreme caution, ifat all.
The structured restriction ofeating times can potentially
trigger disordered eatingpatterns or thoughts.
The psychological relationshipwith food is paramount, and
intermittent fasting couldexacerbate underlying issues.
(20:47):
Those with certain medicalconditions must be careful too.
People with diabetes,particularly type 1, should only
consider intermittent fastingunder close medical supervision,
as it can affect blood sugarmanagement and insulin
requirements.
Individuals with advanced liveror kidney disease, compromised
immune function or frailtyshould generally avoid fasting
(21:10):
protocols.
People taking certainmedications that require food
for proper absorption or thataffect blood sugar levels need
to be especially cautious.
Some medications can causedangerous drops in blood sugar
when taken without food.
Highly active individuals,especially competitive athletes,
may find that fastinginterferes with performance,
(21:37):
recovery and trainingadaptations.
The energy demands of intensetraining often align poorly with
significant food restrictionperiods.
Finally, those with a historyof hypoglycemia or blood sugar
regulation issues shouldapproach fasting with caution
and appropriate medicaloversight.
The same applies to people witha history of adrenal
dysfunction or cortisoldysregulation.
The bottom line is thatintermittent fasting is a tool
(21:59):
that can benefit some peoplewhile potentially harming others
.
It's not a universalrecommendation and individual
circumstances mattertremendously.
When in doubt, consulting withhealthcare providers before
starting any fasting regimen isalways the wisest approach.
Let's talk about how to actuallyimplement intermittent fasting
in your daily life.
(22:19):
If you've decided it might beright for you, starting
gradually is key.
Don't jump straight intoextended fasting periods.
If you've been eating every fewhours your entire life, begin
by extending your overnight fastslightly.
Maybe push breakfast back by anhour every few days until you
reach your desired fastingwindow.
(22:39):
Choosing the right method iscrucial for success.
For success, the 16.8 approach,where you fast for 16 hours and
eat within an 8-hour window, isoften the most sustainable
starting point.
This might mean eating betweennoon and 8 pm, which for many
people just means skippingbreakfast.
If that seems daunting, try14.10 or even 12.12.
(23:03):
First.
The 5.2 method, where you eatnormally five days a week and
restrict calories significantlytwo non-consecutive days, works
better for those who preferhaving mostly normal eating days
.
Timing your fasting windowstrategically can make adherence
much easier.
Consider your social life, workschedule and when you naturally
(23:24):
feel hungriest.
Many find it easiest to skipbreakfast rather than dinner,
since dinner often has socialimportance.
Others discover they sleepbetter when they finish eating
earlier in the evening, perhapsby 6 pm.
Managing hunger is perhaps thebiggest challenge when hunger
strikes during fasting periods.
Try drinking water, unsweetenedcoffee or tea, all permissible
(23:50):
during fasts and oftensurprisingly effective at
blunting hunger pangs.
Staying busy helps too.
Hunger often intensifies whenyou're bored or thinking about
food.
Plan engaging activities duringtypical hunger periods.
Hydration deserves specialattention.
When fasting Without food, youlose the water content normally
found in meals, so deliberatehydration becomes more important
(24:11):
.
Aim for at least 2-3 liters ofwater daily.
Add a pinch of salt if you'refasting for longer periods to
maintain electrolyte balance,especially if you exercise.
When it comes to breaking yourfast, how you do it matters
significantly.
Avoid large heavy mealsimmediately after fasting, which
can cause digestive discomfort.
(24:32):
Start with something moderatein size containing protein and
healthy fats.
Some people find that a smallhandful of nuts or a boiled egg
works well as a gentletransition.
Nutrition quality remainscrucial during eating windows.
Nutrition quality remainscrucial during eating windows.
Intermittent fasting isn't alicense to eat poor-quality
foods just because you're eatingless often.
(24:52):
Focus on nutrient-dense wholefoods, plenty of vegetables,
adequate protein, healthy fatsand appropriate portions of
complex carbohydrates.
Remember, you're trying to getall your daily nutrients in
fewer meals, so each meal needsto carry more nutritional weight
.
Exercise timing may needadjustment when fasting.
(25:13):
Some people perform wellexercising in a fasted state,
particularly for low to moderateintensity activities.
Others need to align workoutswith their eating windows.
Experiment to find what worksfor your body, but be willing to
adjust if performance suffers.
Track your progress beyond justweight.
Notice changes in energy levels, concentration, hunger patterns
(25:37):
and mood.
These non-scale victories oftenprovide better indicators of
how intermittent fasting isaffecting your health than wait
alone.
Finally, be flexible andpatient.
Some days will be easier thanothers.
Special occasions, travel orillness might temporarily
interrupt your fasting schedule.
That's completely normal anddoesn't indicate failure.
(25:59):
The goal is consistency overtime, not perfection.
Every day.
I've been practicingintermittent fasting on and off
for about three years now, andit's been quite the journey,
with plenty of highs and lows.
When I first started with the16-8 method, I remember those
initial mornings werechallenging.
I'd been a habitual breakfasteater my entire life and that
(26:21):
first week of pushing my firstmeal to noon felt like my
stomach was staging a revolution.
But surprisingly, by week twothose morning hunger pangs had
substantially diminished.
What I found most interestingwas how my energy levels
actually improved.
Before intermittent fasting Iwas experiencing that
mid-afternoon crash almost daily.
Now I find my energy stays muchmore consistent throughout the
(26:44):
day.
My focus improved too,especially during those morning
hours when I'm fasting.
There's something remarkablyclear about my thinking when I'm
not digesting food.
Not everything was smoothsailing, though.
Social situations presentedreal challenges.
I remember a team breakfastmeeting where everyone was
enjoying pancakes and eggs whileI nursed my black coffee.
(27:06):
The questions and sometimesconcerned looks from colleagues
made me realize how deeplyeating patterns are woven into
our social fabric.
I've spoken with several friendswho've tried intermittent
fasting as well.
My friend, sarah, found ittransformed her relationship
with food entirely.
She noticed she stopped eatingout of boredom or emotion and
began truly appreciating mealsAfter decades of mindless
(27:29):
snacking.
She described it as finallyunderstanding what actual hunger
feels like versus just wantingto eat.
Then there's Michael, who hadto abandon his intermittent
fasting experiment after a month.
Despite giving it a fair shot,he found himself obsessing
unhealthily about food duringfasting periods, which triggered
some past disordered eatingpatterns.
(27:50):
His experience is an importantreminder that what works
wonderfully for one person mightbe detrimental for another.
Another colleague, jen,discovered an unexpected benefit
saving time.
She talks about how much moreproductive her mornings became
without planning, preparing andcleaning up after breakfast.
For her busy lifestyle as asingle mom, reclaiming that time
(28:14):
proved as valuable as anyhealth benefit.
I've cycled between strictadherence and more relaxed
periods, with intermittentfasting.
During high-stress times I'vefound forcing a fasting schedule
sometimes added unnecessarypressure.
Learning to adapt my fastingschedule to life's natural
rhythms, being stricter when itfeels supportive and looser when
(28:36):
it doesn't, has been key tomaking it sustainable long term.
As we wrap up today's episodeon intermittent fasting, let's
review what we've covered.
Intermittent fasting isn'tsimply a diet.
Fasting let's review what we'vecovered.
Intermittent fasting isn'tsimply a diet.
It's a pattern of eating thatcycles between periods of
consuming food and abstainingfrom it.
We've explored various methods,like the popular 16-8 approach,
(28:57):
the 5.2 method and eat-stop-eat, each offering different ways
to incorporate fasting into yourlifestyle.
We've looked at how fasting isdeeply rooted in human history,
from our evolutionary past toreligious traditions across
cultures.
The science behind intermittentfasting is compelling, with
research showing potentialbenefits for metabolic health,
(29:20):
cellular repair throughautophagy and hormone regulation
that may support weightmanagement and overall health.
However, what's most importantto remember is that nutrition is
not one-size-fits-all.
Your body's needs are unique,influenced by your genetics,
lifestyle, health status andeven personal preferences.
(29:40):
What works wonderfully for oneperson might be completely
unsuitable for another, as wesaw in the personal stories.
Shared Power to take yourhealth and wellness journey to
the next level.
Remember, every small stepcounts, and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
(30:02):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Corecast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat korefit tness AZ.
(30:23):
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Kore Kast, and I'll
see you next week.
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