Why Intermittent Fasting is the best non-diet you can do

Greetings babies!

How are you? Hope all is well! I'm doing a bit of travel this week with work which is busy, but nice! It's so great to be in person with people :). Hope you're having a good one so far! 

Lately, I have been meaning to talk about Intermittent Fasting with you! Something I have been doing lately and LOVING IT.

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If you think that my diet tends to be trend based I would say, yes, in a lot of ways it is. Although I've been vegan for years and vegetarian before it was cool, so I feel like I need to use that credibility, haha.

I love IF because it feels like something I can actually do. It doesn't restrict what I can eat, or tell me about what I should and shouldn't eat. To be honest, I know what to eat. I don't really need anyone else to tell me what to eat. 

Sounds silly but I am surrounded by so much information about it, it's more of the challenge to FOLLOW the info, than to get it.

It's like girl eat what you want, just make sure you're eating during this time frame, and you'll feel better.

Obviously not going crazy and just eating S'Mores and kettlecorn all day, but you get the picture.

To help me with IF I have been using this amazing app called 'zero' that basically helps you to track the time between your fast. 

I do typically 15-16 hours between meals about 4 days a week. The other days I will do around 12-13 hours, nothing really less than that for no reason other than I don't get that hungry late at night. I'm a morning hunger kind of gal.

More information on what Intermittent Fasting is:

"Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them. In this respect, it is not a "diet" in the conventional sense. It is more accurately described as an "eating pattern." Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, twice per week."

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What's key for me there, is that it's an eating PATTERN, not which foods I should and shouldn't eat. Does that make sense? I am a rebel by nature so not being told what to eat or what not to eat is KEY. 

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Benefits of Intermittent Fasting:

  1. Intermittent Fasting can help you lose weight and belly fat.
  2. It can also help with digestion, giving your body a break between meals so that your digestion can fully process your meals. 
  3. It can help to change the function of hormones and genes in a positive way
  4. Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. People believe that this has can help reverse aging so you look young and fresh always. 
  5. Intermittent fasting can also improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
  6. Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells. This helps to keep your cells in tip-top shape.
  7. It may increase growth of new neurons and protect the brain from damage! 
  8. Studies that they have done in animals suggest that intermittent fasting may be protective against neuro-degenerative diseases like Alzheimer's disease.

 How I practice Intermittent Fasting:

So IF has been really rad for helping with my digestion, helping to feel better when I am eating, and has actually helped me sleep better.

I like that I finish my dinner around 5:00 and then wait until the next morning at 10:00 AM to eat. Then too, I am actually hungry for my meals. I also like that I feel more in control of my eating pattern, but at the same time it's less restrictive. 

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My schedule:

Monday, Tuesday and then two other days during the week. Sometimes I can do this during the weekend because I am a loser and go to bed at 9 PM and work all weekend. Plus I don't love going out to late dinners, I would rather do an early breakfast or lunch with someone :). But, DO WHAT WORKS FOR YOU. If you like to eat later, have your breakfast later, just make it work for how your life is.

I will usually have breakfast at either 8 AM and finish my last meal at 4 PM, or eat breakfast at 10 AM and finish my last meal at 6 PM. Again, I don't love eating a big dinner, I never have. So not being hungry at night is fine and if I am hungry, I will drink a Four Sigmatic Hot Cocoa. 

Again, do what works for you. Just suggesting something that works for me!

ALSO SIDEBAR THE PODCAST THIS WEEK IS SO GOOD. YOU MUST LISTEN! Go here

Questions? Have you tried this? Let me know!

xoxo

Krista


What I'm wearing in this post:

Black Sweatshirt

Marbled Leggings

Adidas Boosts

Other Favorites from Varley:

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Sweater you can wear a million ways

Hi you! How are you? Feeling crazy right now in the holiday! 

Hopefully things aren't too crazy. I haven't been running around too much I feel like?

Lindsey and I took the month of December for recording, which has been amazing to have my nights back. Most days, it's workout, work, then recording two nights a week until 10:00 PM. 

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SO.

That means I'm loving December but also scared for January when it's over, ha.

I love how happy everyone is around the holidays. It makes me so happy to see everyone joyous and loving life. Plus having treats around all the time isn't so bad either, ha.

Speaking of treats, I've been really just as relaxed as possible about my eating. Not following anything too hard except I've been doing intermittent fasting lately. 

Will do a full post on that next week since I want to be detailed about my experience, but now just wanting to share my favorite cozy sweater, and how I wear it. Because I have ONLY been wearing this lately.

Throwing this sweater on everything with everything, period. 

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I love how flattering it is with a mini, yet still feels cozy and comfortable where I can wear it anywhere. The skirt is super soft from Zara too. Plus my trust OTK boots from Target (still available!).

For shopping and hanging, I've been wearing the sweater with my Levi's Mom Jeans. These ones are actually Aubres I borrowed, HA. But it's a good thing to wear some sexier type jeans with such a big chunky knit to give it some sex appeal? I guess!? HA.



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My Favorite Sequin Minis:

The Cutest Cozy Sweaters: 

The Best Mom Jeans: 


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Happy Holidays, my loves. Thanks so much for reading. Honestly don't take a single one of ya for granted. 

xoxo

Krista 

Intermittent fasting is SO HOT RIGHT NOW (but WTF is it and why would you do it?)

Guys,

How was your weekend? Hopefully a good one. I had SO MUCH happening. One of my favorite couple got engaged in Malibu, I had visitors and it was PACKED. I feel tired but energized all at the same time. You know?

So, a preface to this post. Again, I know that you see all the spelling errors and cussing in my posts and think, "she is a trusted medical doctor, I trust her with my life". But, I'm sorry, I am in no way a medical doctor and can make no recommendations.

Hehe.

BUT, let's talk about a super hot topic of intermittent fasting.

I have been hearing about this more and more and more - the past two months, from podcasts, people like Tim Ferriss, Men's Journal, random health advisors (like my SoulCycle instructor) and websites like Mind Body Green...it's everywhere.


So what is it?

First. A story.

The other day, Justin goes, "I've been practicing intermittent fasting today!" I'm like, cool! Right! What did you have? He goes, "I had a shake at 12 PM and then dinner now! So between 12 PM and 5 PM!"

Love him. Because, that's really just, having lunch and then dinner. LOL. 5 hours between meals isn't intermittent fasting.

Intermittent fasting is breaking down the periods between your eating into longer chunks. It's taking more than 12 hours, up to 24 hours, twice a week. You can do it more days or less days, but it's the opposite of the, 'eat lots of little meals, from the second you wake up until you go to bed, thought process'.

Authority Nutrition describes it as:

Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them.

In this respect, it is not a “diet” in the conventional sense. It is more accurately described as an “eating pattern.” Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, twice per week.

Humans have actually been fasting throughout evolution. Sometimes it was done because food was not available, and it has also been a part of major religions, including Islam, Christianity and Buddhism.
— Authority Nutrition

So it's spending less time in the day eating, rather than controlling what you eat or eating many meals through the day.

Mind Body Green says,

For example, if you finish dinner at 6 p.m., you would not eat break­fast until 10 a.m. For others, intermittent fasting means fasting for one day every week, or one weekend per month, or one week per year. The idea is that fasting gives the body a rest from digestion so it can concentrate on healing.

Why would you do this, do you ask?


Benefits of intermittent fasting:

Saves time. Not having to eat or think about 4-6 meals a day, saves time. Lots of it. 

You can live longer. There is evidence that shows intermittent fasting can help you live longer. 

Reduction in sugar and insulin levels. Which can assist with your energy.

Allows your body to thrive. It has to do with hormones, genes and important cellular repair processes.

Lose weight and burn fat. This is a very simple and effective way to restrict calories and burn fat.

Metabolic health benefits. As it can improve various different risk factors and health markers.

Can protect against diseases. Including heart disease, type 2 diabetes, cancer, Alzheimer’s disease and others.

*sources referenced below



My take on it:

So, YES.

I need to explain.

I've done the whole, eat six meals a day and like have them be light meals. But honestly, my light meals turn into full fledge buffets of snacks and I'm not getting the results I want. Eating 1300 calories of cashews, has happened and it was meant to be a 'snack'. I feel full, I feel slowed down and it's just like, so much energy is being converted to digest my food - it's annoying.

By fasting, I end my meals between 6 and 7 PM at night, and have breakfast/lunch the next day at 12 PM. I run out the door in the morning, or keep myself busy until then, and let me tell you time flies. If I do yoga, or workout, I actually feel BETTER because I am lighter and I can use all my energy for that workout. Not to digest whatever breakfast I had. Giving my system a break and allowing it to use the energy on other things, is awesome. I don't do it all the time, but the days I do, I truly feel incredible.

If you want, you could try it for 3 days a week, too. but I'm all or nothing really, so I go all in and am trying to make it a habit.

I also recently did a full day fast. It was a perfect situation where I was really busy all day, didn't work out, and had time to nap for 3 hours. PLUS I was coming off a legitimate BINGE weekend from a bachelorette, and needed to chill.

I can write more on this, but it was AMAZING. I felt lighter, slept so well and it just felt really nice to give my body a break. Again, everyone's different but this was a really nice accomplishment for me. I've always wanted to do this from a spiritual and will power perspective. 


How can you do it? 

Try having your dinner end at 7 PM, and then have your next meal at 12 PM the next day, or 10 AM if that time feels more comfortable for you. It's really just finding the time block where you can eat dinner earlier, and have breakfast later. It's simple, really, just the act of DOING it makes it challenging. Go to bed early, set yourself up for success. 


Tricks of the trade:

I usually do intermittent fasting when I am busy in the morning, or can leave right away. Basically it sets me up for success being away from food, and just heading out.

I'll workout in the morning or do yoga at night. I don't like to be so full when I'm working out. It's nice to move more quickly and use all the energy for a workout, than for digesting. 

Again, for some people it's key to eat so if thats you, then workout later!

Start the morning with hot tea, or hot lemon water and cayenne. This will flush you out and hydrate you, because for most mornings you're really just thirsty and not hungry.


I would suggest doing your research and checking on the links above to read more about intermittent fasting. There's lots of good information out there, and if it works for you GREAT. The one thing I do know, that every body is different and reacts SO differently to things.

For me, I've found this to be an amazing way to keep myself in check, and I feel better in the morning and through the day with what I eat. I love it, so I had to share with you.

What do you think? Think you'd try it? Any questions or thoughts, LET ME KNOW. Would love to discuss!

Okay, back to LIFE and MONDAY GUYS! 

Chat soon! xo

Krista 

Reference sources 1 2 3 4 5 6 7