My primary fasting practice is a 2 meal a day intermittent fasting (IF) routine of lunch and dinner. Having been a while since I had done an extended fast (EF), I decided it was time to bring that tool back out. Let me tell you, the struggle was real.
Sooner than I had in mind, I completed another 5 day fast earlier this month. At the last minute, I decided to join podcaster Elizabeth Benton with her foray into extended fasting and see what the group fasting experience would be like. Continue reading
My favorite podcast, Primal Potential, recently covered the topic of fasting. Podcaster Elizabeth Benton and On Air with Ella are embarking on a group extended fast starting on March 12. The interesting thing is this is actually a challenge to anyone, fasting or not, to commit to making a change for 5 days, which I think is a really awesome approach.
I completed my first 5 day extended fast! I have read a lot of research and anecdotal information regarding therapeutic fasting, intermittent fasting, and the difference between fasting and starvation. A number of reference links are posted at the end of this post. I chose to do an extended fast for fat loss and to promote autophagy as much as possible. Continue reading
I came across a nugget that protein stop/reduces autophagy during extended fasts. Dr. Fung recommends consuming bone broth during fasting with the purpose of the consumption of the broth aids in being able to complete a fasting interval, which is fine. When I fast, I want the maximum benefit so I am now limiting my fasting fluids to tea and water. I recently completed a 60 hour fast with tea and water and it was fine.
I will confess that I have given in to putting cream in my coffee on the days I was intermittently fasting (rather than black coffee). I now reserve coffee + cream consumption to the days I am not fasting. And you know what, it tastes wonderful.
I will continue to research the autophagy and protein connection.
More to come….
I have come across a very interesting perspective on appropriate ketogenic macros which seems very logical to me. In nutritional ketosis, when your primary source of fuel is fat, it makes sense to count a percentage of YOUR stored body fat as part of your fat macros IF you want to lose weight. Continue reading
I recently watched a video by Butter Bob about his loose skin following weight loss. He does not plan on having surgery. Not surprisingly, after a lifetime of obesity, I already see it starting on my thighs, arms and stomach.
This is my 3rd month (and 10 days) update on my journey. Since May 4th, I have lost 33 pounds. Not too shabby! Did I mention I managed to lose during my vacation? Did I mention that I had two “vacations” (one long weekend, one 2-week break) and a work related upgrade/implementation (that included covering overnight) over the past month? Just sayin’, lol, my schedule was a tad bit erratic compared to normal.
“The best window is the one that works best for you and to work for you, the schedule has to be effective, flexible and sustainable.”
I have read that as our glycogen stores are depleted we get hungry and want to eat. We also know that being in ketosis bunts appetite. The way I see it, because I am following a LCHF/Ketogenic dietary lifestyle: