Fasting Chronicles: Journey to Wellness

Fasting has become a popular health trend, with various methods promising benefits like weight loss, improved metabolism, and better overall health. However, not all fasting methods are created equal. Two terms often mentioned are "dirty fasting" and "clean fasting." But what do they mean, and how do they differ? Dirty Fasting vs. Clean Fasting Clean fasting involves consuming only water or non-caloric beverages like black coffee and tea during fasting periods. This method aims to keep the body in a fasted state, promoting fat burning and other metabolic benefits. Dirty fasting , on the other hand, allows for small amounts of calories during the fasting window. This can include a splash of milk in your coffee, a piece of sugar-free gum, or even a cup of bone broth. The idea is to make fasting more sustainable and less restrictive. Zero Sugar Energy Drinks and Digestion Zero sugar energy drinks are often marketed as a healthier alternative to sugary beverages. Howev...

Hair loss during fasting is an important issue that deserves more attention. Intermittent fasting can affect hair health, as some research suggests. Hair loss during fasting is inevitable, much like how targeted weight loss isn't possible for specific areas of the body. It's challenging to predict the outcomes of fasting since factors such as the duration of fasts, proper nutrition, and genetics all influence the degree of hair loss. Let's explore research and preventive measures. The Study Researchers at Westlake University in Zhejiang, China, conducted a fascinating study on this very topic. They shaved the hair off a group of mice and subjected them to different fasting schedules. One group fasted every other day, another followed an 8-hour eating window with a 16-hour fast, and a control group had unrestricted access to food. The results? The control group had mostly regrown their hair after 30 days, while the fasting groups showed significantly slower hair regrowth. By...

  Dear Fasting Guru, I've been practicing intermittent fasting (17:7) for the past two months while preparing for an exam, making my lifestyle quite sedentary. I have PCOS and hypothyroidism, but they're under control with medication. I've lost about 6 pounds without counting calories, focusing instead on healthier options and better portions. My eating window is 17:7, from 8 PM to 1 PM, though sometimes I start earlier. However, after lunch, I feel extremely tired and often doze off while studying. Also, I recently noticed in a photo that my face looks bigger, making me question if my weight loss is just water weight. Any advice would be greatly appreciated! Dear Seeking Energy and Clarity, First, congratulations on your progress and commitment to healthier eating, especially with the demands of exam preparation and managing your health conditions! You're doing an amazing job balancing everything. Feeling tired after eating is common and can be influenced by several fa...

Carbohydrates often get a bad rap when it comes to dieting and weight loss. However, they play a crucial role in maintaining the body's primary functions. I have seen many beginner fasters complain that they feel exhausted with their fasting schedule and low-carb diets. Eliminating all carbs from your diet can lead to fatigue, nutrient deficiencies, and other health issues. It's important to understand that carbs are not the enemy. Why Your Body Needs Carbohydrates Carbohydrates are the body's primary source of energy. When consumed, carbs are broken down into glucose, which is used to fuel your brain, muscles, and other organs. Without adequate intake, you may experience decreased energy levels, poor concentration, and weakened physical performance. Moreover, many carbohydrate-rich foods are packed with essential nutrients like vitamins, minerals, and fiber. Including carbs in your diet can help you feel less deprived and more satisfied, making it easier to stick to your h...

Fasting: From Rest to Weight Loss Tool There was a time when fasting was seen primarily as a period of rest, often used to address health issues or for religious purposes. Weight loss was not the central focus. However, with the rise of social media, fasting has gained popularity as a weight loss solution. Now, it's commonly believed that fasting can be integrated into daily habits for weight loss. The concept of fasting hasn't changed, but marketing efforts have introduced various tools and strategies that often come with a price tag. Keto and Fasting: A Complicated Relationship The keto diet has become closely associated with fasting, introducing options like bone broths and fat bombs to the fasting routine. While these additions are not inherently bad, they can complicate fasting with unnecessary calories. For instance, adding creamer to your coffee might not be needed if your goal is to maintain a simple fasting regimen. The Importance of Nutrition During Fasting If you...

  Dear Fasting Guru, I know there are actual schedules like 16:8 etc., but would it still be considered intermittent fasting if you just went as long as you could in the day without eating? Or does it only work if you put your body on a "schedule"? Sorry if this is a dumb question. I'm a first-time mom to a 7-month-old and barely remember to eat until my partner gets home, let alone eat at the same time every day. Dear Overwhelmed First-Time Mom, First, let me assure you that there are no dumb questions, especially when it comes to navigating the challenging waters of motherhood and self-care. Congratulations on your bundle of joy! It sounds like you have your hands full, and it's entirely understandable to find it difficult to maintain a strict eating schedule. Intermittent fasting is indeed flexible. While many people follow structured schedules like 16:8 (16 hours fasting, 8 hours eating), it isn't the only way to reap the benefits. The essence of intermittent ...

Navigating Fasting as a Night Shift Worker Being a night shift worker can often feel isolating, especially when most lifestyle advice is geared toward daytime schedules. Many reports highlight the importance of eating at specific times to regulate hormones, but what do you do when you work nights? As someone who has worked nights for almost a decade, I can assure you there are options. One approach is to eat once a day, either at the beginning of your day when you wake up or at the end of your night when you're hungry. This method requires some trial and error; personally, I've found that eating at the end of my night can give me an energy boost that disrupts my sleep schedule. Depending on your work schedule, you could choose to fast on your weekends or during your work week. Pick a schedule that aligns with your lifestyle. If you socialize on weekends, you might prefer fasting during your work week. Example Fasting Schedule for Night Shift Workers Eating Window : 7:00 AM - 3:...

  Water fasting has gradually made its way into mainstream discussions, widely regarded today for its benefits in weight loss and managing blood sugar. However, this was not always the case. My journey into the world of water fasting began with Viktoras H. Kulvinskas’ seminal book, "Survival in the 21st Century: Planetary Healers Manual." Before fasting became a household term, Kulvinskas was documenting its profound effects on health and well-being. A Pioneer in Fasting Viktoras H. Kulvinskas' work is both a testament to his dedication and a reflection of an era when fasting was considered a panacea for various ailments, including cancer. His book is a treasure trove of personal anecdotes and stories of individuals who embraced fasting to overcome diverse health challenges. Kulvinskas himself underwent transformative experiences through fasting, which he meticulously chronicled. The Rigidity and Challenges One of the reasons Kulvinskas’ book isn’t as frequently discussed...

  Dear Fasting Guru, I want to try intermittent fasting (IF), but I've bounced on and off in the past. My partner just had his second knee replacement and wants to get serious about weight loss and health. However, he keeps saying, "I'm not going to go crazy with it." I've tried hardcore calorie counting (CICO) before and lost 75 pounds, then gained it back, and lost 55 pounds again. Now, I'm back to my heaviest weight. My issue is this: I can wait until 11 AM to eat, but I work in a job where I have to eat lunch with my students, and I'd rather eat when they eat. My second job sometimes keeps me out until 8 PM, and if I eat dinner with my partner, he isn't ready to eat until 8:30-9 PM sometimes. I know you need 16 hours of fasting to really get the benefit, but I don't think I can make that work and still enjoy dinner with him or fit it into my work schedule. If I'm strict about an 11 AM to 9 PM window, that's a 14:10 fasting ratio. Is tha...

Hey there, wellness warriors! 🌟 We all know fasting has become a popular method for weight loss and management. But hold up—before you dive headfirst into the fasting waters, there's a crucial aspect you need to remember: counting calories. Yes, even when fasting, keeping an eye on those calories is key to long-term success. Why Counting Calories Matters When you’re fasting for weight loss, it's easy to assume that simply eating less will do the trick. But our bodies are a bit more complex than that. Fasting can certainly help reduce your calorie intake, but to truly see lasting results, you need to track those calories. This ensures that you’re not overeating during your eating windows and that you're still in a calorie deficit, which is essential for weight loss. Enter the Keto Diet Ah, the keto diet—another favorite in the weight loss community. The keto diet works by keeping you in a state of ketosis, where your body burns fat for fuel instead of carbohydrates. Sounds ...

Published February 28, 2019, in Research Ever thought that tracking your food intake could be the key to weight loss? A recent study from Duke University says you're spot on ! Researchers found that overweight individuals who used a free smartphone app to log their daily food intake lost a significant amount of weight, even without following a specific diet. What's the Secret Sauce? It turns out that simply using an app to keep tabs on what you eat can be incredibly effective. Forget about pricey in-person weight loss programs; this study suggests that automated, low-cost tools can lead to substantial weight loss. “Free and low-cost weight loss apps have changed the ways that Americans manage their weight,” says Gary Bennett, a psychology professor at Duke and co-author of the study. “We’ve shown that commercial smartphone apps can be a helpful way to get started with weight loss.” The study, appearing in the journal JMIR mHealth and uHealth , highlights the potential of these ...

  Dear Fasting Guru, I'm seeking some advice on intermittent fasting. I started at 220 pounds and usually fluctuate between 215-225 throughout the year. I decided to try the 16:8 intermittent fasting method about 3-4 weeks ago. However, when I weighed myself recently, I found I was at 230 pounds. There was one exception where I weighed 217 after a tough gym session, but otherwise, I've consistently seen 230. Could this be due to bloating or water weight? I'm not consuming more calories than I did before fasting—if anything, I'm consuming less. I'm worried that this might be negatively affecting my metabolism. I’ve had a similar experience with keto before; while I did lose weight, it wasn’t any more than simply cutting calories, and my cholesterol shot up to nearly 500, which wasn’t worth it. For context, I’ve gotten down to 185 before but usually maintain around 200 (I’m 6’1”). I count calories and work out 1 hour, 3-4 days a week, and generally feel content with t...

Barley tea, known as "mugicha" in Japan and "boricha" in Korea, is a popular beverage with a rich history in East Asian cultures. It's made by roasting barley grains and steeping them in hot water, resulting in a toasty, nutty flavor that is both refreshing and soothing. Incorporating barley tea into your fasting routine can offer a range of health benefits, making it a great addition to your fasting regimen. Pros of Drinking Barley Tea During a Fast Calorie-Free Hydration: One of the most significant benefits of barley tea is that it is naturally calorie-free. This makes it an excellent choice for those who are fasting, as it helps maintain hydration without breaking the fast. Rich in Antioxidants: Barley tea is loaded with antioxidants, which help protect your body from oxidative stress and free radicals. These antioxidants can support overall health and potentially reduce the risk of chronic diseases. Digestive Health: Barley tea contains compounds that ca...

A diet that mimics fasting, known as a low-calorie diet, has shown promising health benefits in both animal and preliminary human studies. This approach aims to reap the benefits of fasting while minimizing the risks and difficulty associated with complete food restriction. What is a Diet that Mimics Fasting? This diet involves periodic cycles of low-calorie intake designed to mimic the effects of fasting. It includes very low-calorie, low-protein meals followed by periods of normal eating. Health Benefits: Metabolic Health: The diet has been shown to improve markers of longevity and metabolism in mice. Immune Function: Preliminary findings suggest that the diet can enhance immune functions. Reduced Fat: Mice on the diet had less visceral fat and greater bone density. Cancer Prevention: Mice on the diet had fewer tumors and skin lesions. Preliminary Human Studies: A pilot study in humans showed some beneficial health effects, including lower blood glucose and insulin levels. More r...