Fasting Chronicles: Journey to Wellness

Intermittent fasting has gained significant traction for its numerous health benefits. One of the popular methods is the 20:4 intermittent fasting, also known as the Warrior Diet. This fasting approach involves a 20-hour fasting window followed by a 4-hour eating window. In this article, we will delve into the benefits of the 20:4 intermittent fasting method, emphasizing its role in promoting autophagy, and provide a successful schedule for implementing this fasting plan. What is 20:4 Intermittent Fasting? The 20:4 intermittent fasting method involves fasting for 20 hours and limiting eating to a 4-hour window each day. Typically, this means consuming one or two nutrient-dense meals during the eating window and abstaining from food during the fasting period, except for non-caloric beverages like water, herbal tea, or black coffee. Understanding Autophagy Autophagy is a natural process that occurs in the body where cells break down and remove damaged or dysfunctional components. This pr...

Dear Fasting Guru, I've recently started intermittent fasting (IF) and I go to the gym at 5:30am at least three times during the week to avoid the crowds. I usually have a Kind bar before my workout, but I'm worried about how it'll go if I don't eat something beforehand. Should I break my fast early on gym days? Also, any tips on handling morning hunger and avoiding the dreaded "hangry" feeling would be greatly appreciated! Dear Early Bird Faster, Thank you for reaching out! It's great to hear that you're dedicated to both intermittent fasting (IF) and your early morning gym sessions. Combining fasting with exercise can offer several benefits, but it's important to do so safely and effectively. Let's dive into how you can achieve this balance. Benefits of Fasting While Exercising Combining fasting with exercise can offer several benefits: Enhanced Fat Burning : When you exercise in a fasted state, your body has depleted its glycogen stores and ...

Intermittent fasting has gained traction for its potential health benefits. While the 16:8 method is widely popular, the 19:5 intermittent fasting approach also offers unique advantages. This article will explore how the 19:5 fasting method can be especially beneficial for night shift workers, particularly those working at companies like Amazon. What is 19:5 Intermittent Fasting? The 19:5 fasting method involves fasting for 19 hours and having a 5-hour eating window each day. During the fasting period, individuals can consume non-caloric beverages such as water, herbal tea, or black coffee. The eating window typically consists of one or two nutrient-dense meals. Why 19:5 Fasting is Ideal for Night Shift Workers Night shift workers, like those at Amazon who often work 10-12 hour shifts, can find the 19:5 fasting method particularly suitable. Here’s why: Fasting During Work Hours : Workers can fast throughout their shift, staying hydrated with water or other non-caloric beverages. This c...

  Dear Fasting Guru: I need some advice. I weighed myself yesterday at the end of an 18-hour intermittent fasting (IF) session, just before breaking it, and I was 188 lbs. Then, I weighed myself again two days later after a day with no fasting, right after waking up and using the bathroom, and I was 197 lbs! In both cases, I wasn't wearing any clothes. An 11-pound increase in basically 24 hours seems crazy, especially since I carefully track my calories while doing IF, and I'm pretty sure I'm at or slightly below my maintenance TDEE. Plus, my weight has been under 195 lbs since early November. What’s going on? Dear Big Weight Change:  I totally understand your confusion and frustration with the scale. It's better to record an average weight rather than being a slave to the ever-changing scale. Weight can fluctuate significantly day-to-day due to various factors, including water weight, food intake, and more. To get a more accurate picture, try taking your weight every m...

Intermittent fasting has gained popularity for its potential health benefits. One of the most common forms is the 16:8 method which involves fasting for 16 hours and eating within an 8-hour window. Despite its effectiveness, it's crucial to remember that fasting alone isn't a magical solution—it must be paired with mindful caloric intake. The Misconception: Fasting Fixes Everything Many individuals assume that by simply adopting an intermittent fasting routine, they can achieve their weight loss goals without monitoring their caloric intake. This misconception can lead to frustration and stagnation in your weight loss journey. Even during fasting, consuming an excess of calories can hinder progress. The Science Behind Caloric Intake and Weight Gain Research from the National Institutes of Health (NIH) shows that even a small caloric surplus can result in weight gain. This study observed that participants, classified by gender, who consumed merely 250 extra calories a day, exper...

  Dear Fasting Guru, I need desperate help. It seems like Intermittent Fasting (IF) has just stopped working for me, or maybe I have stopped working for it? I'm back to emotional eating, and it's disheartening. I had lost 10 kg in 3 months from April to July, but since August and September, I've been stuck at the same weight. Now, in October and November, I've gained back 4 kg. 😔 My old demons have returned, and I don't feel like taking those walks anymore. Even within my fasting window, I'm reaching for fast food, unhealthy snacks, and junk food. I'm not sure what gets to me, but I just can't bring myself to say no to food. While I was losing weight, I felt fine, but now I've hidden the weighing scale because seeing no progress makes me eat even more. Please, any advice or support would be greatly appreciated. How can I get back on track and regain control over my eating habits? Dear Struggling Faster, First off, it's important to remember that...

Embarking on a fasting journey can sometimes seem daunting, especially when faced with extended durations. However, shifting your perspective to focus on the time spent awake can make these fasting plans more manageable and achievable. Let’s break down some popular fasting strategies: 16:8 Intermittent Fasting In this plan, you fast for 16 hours and have an 8-hour eating window. Considering you're asleep for 8 hours, you’re really only fasting for 8 waking hours. 19:5 Intermittent Fasting With 19 hours of fasting and a 5-hour eating window, you'll fast for 11 waking hours, accounting for 8 hours of sleep. 20:4 Intermittent Fasting In this plan, you're fasting for 20 hours with a 4-hour eating window. Given 8 hours of sleep, you're only fasting for 12 waking hours. 24-Hour Fast A full day fast translates to 24 hours, but with 8 hours of sleep, you're only fasting for 16 waking hours. 48-Hour Fast A two-day fast may sound intense, but with 16 sleep hours (over 2 night...

  Dear Fasting Guru, Hi! I've been practicing intermittent fasting, usually skipping breakfast and lunch and waiting until the evening to eat. However, in the past few months, this window doesn't seem to be enough. Is there anything I can do or any types of food or supplements I can take during my fasting window to speed up my fat-burning metabolism? When I was 19, I weighed 150 pounds, and now, at 24, I weigh 170. Dear Seeking Metabolism Boost, First, let me commend you on your dedication to intermittent fasting. It can be a valuable tool for health and weight management. However, it's crucial to remember that managing calorie intake during your eating window is just as important as the fasting period itself. Here are a few tips to help boost your metabolism and enhance fat burning during your fasting window: Stay Hydrated: Drinking water throughout the day can help keep your metabolism active. Sometimes, people mistake dehydration for hunger. Green Tea: Consuming green ...

Hello, wonderful readers! I hope this message finds you well. I have some important updates about our blog that I'd like to share with you. As many of you know, I am the sole writer for this blog, as well as a few other blogs. Managing multiple blogs and maintaining the quality of content you deserve is a delicate balance. Recently, I've felt the need to reassess how I manage my time and energy. Our New Posting Schedule To ensure that I continue to bring you the best content possible, I will be changing our posting schedule from three times a week to twice a week. Starting from now, new posts will be published every Monday and Thursday . This new schedule will allow me more time to research, write, and edit each article, ensuring that you receive well-thought-out and high-quality content. Why the Change? Juggling multiple blogs and other commitments means that maintaining a three-times-a-week schedule has become increasingly challenging. To avoid burnout and maintain consistenc...