Harnessing Your Inner Hormone Power #2: Intermittent Fasting
What hormones does fasting influence? Is there a way to combat the 'cons'? Is there more than just physical benefits?
In Part Two of the Harnessing Your Inner Hormone Power series, we'll be covering the pros and cons of intermittent fasting plus some fasting hacks.
Intermittent fasting (IF) is a common dietary approach made extra popular in recent years, not just as a trend, but due to its many health benefits.
Fasting regimens have been used for centuries for medicinal purposes by ancient civilizations and is a common practice for many religions. If I had to speculate why fasting is also used religiously, I can say from experience that food is one of the most accessible and powerful doorways to retrain your brain and biology, and reawaken to the things that really matter in life… to get more connected with yourself.
Before we get into the science of physical fasting benefits, picture this:
You're on day 3 of a fast. You feel clear, energized, in tune with your thoughts, feeling and emotions but without the fog, without distraction, without constant digestion, so much so that you feel connected to a higher version of yourself. You realize that you don't 'need' as much as you think you need. If you can go without food for days, what else can you go without or achieve?
Fasting is empowering. You gain clarity when food isn't the center of your attention all day. When your body isn't fighting inflammation and digestion, its energy is used for healing and rejuvenation. Fasting is spiritual, in addition to the many scientific physical and physiological benefits.
Now imagine these benefits without having to completely abstain from food for days on end... this brings us to intermittent fasting.
Let's review the concept and the physical benefits.
Intermittent fasting involves abstaining from calorie-containing foods and beverages for at least 12 consecutive hours, inducing a number of hormonal and metabolic changes in the body. Research demonstrates that IF can promote certain health benefits including weight loss, reduced inflammation, and improved hunger, blood glucose and insulin levels.
Weight Loss
During periods of fasting, the body shifts to using stored body fat as an energy source which can result in fat loss.
Fasting may also increase levels of human growth hormone (HGH), a hormone produced by the pituitary gland that improves fat metabolism and helps maintain a healthy body composition. Furthermore, IF may reduce total caloric intake, also resulting in weight loss.
Improved Metabolic Health & Reduced Cardiovascular Disease
Insulin resistance, as discussed in Part One of our series, has been shown to improve
with IF. Following a fasting period, insulin sensitivity rises, resulting in lower insulin levels – this has long term positive effects on insulin resistance, which occurs when the body’s cells don’t respond normally to insulin. Metabolic syndrome, characterized by high blood pressure, elevated blood sugar, large waist circumference, and abnormal cholesterol levels, may be prevented or reversed by regular periods of fasting.
With improved insulin levels and weight loss, blood pressure, triglyceride and cholesterol levels improve too!
Decreased Inflammation
It's also believed that IF may reduce proinflammatory factors, including homocysteine and C-reactive protein (CRP), that can lead to the build-up of plaque in the arteries, a condition known as atherosclerosis. With reduced inflammation overall, we avoid many diseases like cancer, diabetes and heart disease.
Neuroprotection & Anti-Aging
IF supports healthy aging of the nervous system by protecting neurons and nerve cells against genetic and environmental factors by reducing inflammation in the brain and aiding in a process called autophagy, which is the body’s way of eliminating damaged cells and generating healthier cells.
Our mitochondria, the powerhouses of our cells, undergo autophagy as well, and are replaced with stronger mitochondria, giving us a major power upgrade. This is believed to be one of the keys to anti-aging.
Additionally, IF reduces markers of oxidative stress and improves the body’s stress response, thus helping cells better manage stress and resist disease.
Better Sleep
If you suffer from poor quality sleep, you may want to consider finishing your last meal at least a few hours before bed. Studies have linked poor sleep to late night eating. Following a consistent intermittent fasting routine and avoiding late night eating may positively influence circadian rhythm, which is the body’s internal clock that regulates the sleep-wake cycle.
Improved Gut Health
IF increases the population of healthy gut bacteria, which play an important role in promoting healthy digestion and immune function. IF also promotes gut healing by reducing intestinal permeability (aka leaky gut).
Improved Hunger & Cravings
When in a fasted state, the body produces ketone bodies for energy instead of relying on glucose and glycogen stores. Ketones help to reduce ghrelin, the hunger hormone.
As we can see, IF has several benefits, positively affecting hormones like human growth hormones, ghrelin, cholecystokinin, leptin and insulin...
But could there be negative hormonal effects?
An important thing to consider with nutrition is that no two bodies are exactly alike. So that means that despite all of the positive benefits of fasting, sure, it may not be for everybody, at least not all of the time.
Let's speak specifically about women and the stress hormone cortisol.
If a body is already in a state of stress, could intermittent fasting cause additional stress? My answer is yes. Even things we don’t consider stressful can affect our health negatively if the brain registers them as stress. And hunger may be stressful.
If you severely restrict your calories, change your eating habits dramatically, work-out too hard, or don’t give yourself time to recover, stress hormones can kick in. And stress hormones can start a hormones domino effect. Not only in women, but more likely in women because our hormones are generally more sensitive and intricate than a man's.
Does this mean women shouldn't do Intermittent Fasting?
Absolutely not! By all means, we can, could and even should. But it's important to consider that it may require easing into fasting, starting with only a couple days a week, avoiding fasting around ovulation and menstruation, making sure you're feeding your body enough food during your eating window, or other adaptations if you notice your body is responding negatively.
Be open to what your body needs rather than getting too stuck on IF's general positive benefits.
Try these IF hacks that allow you to reap the benefits of fasting without technically fasting. Wait, what? Yes, you can include some calories and flavor in the morning that still allow your body to function as if it's fasting. This may reduce the stress response that IF could potentially cause.
Intermittent Fasting Hacks:
- Blend MCT oil into your coffee to promote ketone production, give you a burst of energy, and reduce hunger. Caffeine itself has these benefits too, but can negatively affect cortisol levels. If you're extra sensitive, use decaf with MCT!
- Have a huge glass of water with prebiotic fiber. The volume will keep you feeling a little fuller, it doesn't trigger digestion, and feeds your good bacteria, bonus!
- Have another huge glass of water with some electrolytes.
- Finally, but not technically fasting, have a small breakfast of only protein and fats (like eggs). This way, you're not signaling insulin and carbohydrate digestion. You can use this method until you work your way to fasting.
Finally, are there any other reasons I shouldn't do Intermittent Fasting?
In my opinion, Intermittent Fasting is not the best approach if your focus is to gain muscle mass.
Protein is best absorbed in smaller quantities, more frequently throughout the day rather than in 1-2 large meals like one would have while following an IF diet.
So if high protein intake is a a priority for muscle growth, a more frequent and balanced meal approach is a better plan.
Happy Fasting!
Steph
