10/19/20
#63 Intermittent Fasting
It might be a trending topic but fasting is hardly new, it dates back to the and is one of the oldest forms of self-healing advocated by the Greek physician, Hippocrates of Kos dating back some 400 BC.
We talked about Fasted Cardio in Blog 48 here so feel free to take a look at this specifically.
There is lots of published research on the effectiveness of fasting, unfortunately, almost all the science is based on studies of men, not women.
Check out the video above for some simple changes you can make, especially if you're a woman.
In short, if you are a woman, your best results long term fast for 13 hours overnight. If you can, aim for your last meal at 6-7 p.m. finish eating by 7:30 p.m. and have breakfast at 8.30-9am.
This is best suited for women's hormones and our circadian rhythm. It's a sweet spot. Good for mood, immune system, and reducing cravings.
You'll burn more fat as a fuel, avoid eating into your muscle tissue.
- Breakfast like a King (with most of your carbohydrates)
- Lunch like a Prince
- Dinner like a Pauper
You may need some personalised tweaks especially if you're an athlete, pregnant, or breastfeeding.