Surviving the Holidays with Intermittent Fasting

The holiday season is upon us, which means the emergence of things we love (the call for gratitude, family time, Grandma’s apple pie, and green bean casserole), and things we love less (calories from all of the holiday goodies and the diets that follow). What if, this year, instead of going down the age ol’ feast-then-diet rabbit hole; you found an eating strategy that kept the holiday weight gain at bay and reduced the risk of heart disease, diabetes, cancer, and minimized aging?

Intermittent Fasting (IF) is an eating strategy with such bold claims. There are two different types of IF: one where you minimize calories on one or two days per week, and another where you restrict eating to certain hours per day. I have been using the latter strategy known as Time-Restricted Eating (TRE) for a couple of months now, and I have to say that it works great for me and my body.

The Low-Down. There’s a lot of research happening around IF right now. In addition to weight loss benefits, there’s some indication IF activates a seemingly magical anti-aging and disease-fighting cellular recycling process called autophagy. I’ve been totally nerding out on autophagy and this is what I have gathered: studies have shown that after glucose stores deplete through fasting, the body turns to its own cells for energy. This would be dangerous if we were in an actual starvation state, but this is 21st century America and food is everywhere. So luckily for us, we can fast just long enough for the body to burn up misfolded, pre-cancerous cells and then break the fast before the body burns up good cells and muscle. Sounds like a holy grail, right? Let’s take a look at the pros and cons before you make up your mind.

The Pros: looking beyond weight loss and autophagy. At 41 years old, I had never in my life “forgotten to eat.” My life revolves around food and IF forces me to be more mindful about what I am eating and when. As someone with little self-control around food, I find IF’s “all-or-nothing” approach to eating works well for me.

The Cons. Alternatively, not everyone finds the all-or-nothing approach sustainable. Also, there are inarguably social implications that go along with skipping mealtime. Since we are accustomed to the ritual of breaking bread with friends and family, some people could find IF especially challenging over the holidays.

The Strategies. Everyone is different; if you decide to try IF, here are the strategies that have worked well for me:

• Start small. If you’re new to fasting, begin with an eight-hour fast. If it feels supportive for your body, gradually increase the fasting time and shorten your feeding window.

• Fast overnight. You don’t need many calories while sleeping, so fasting through the night is often easiest. Be mindful of signs of hypoglycemia (low blood sugar), which can disrupt sleep; keeping your last meal low in sugar can help prevent this.

• Break your fast intentionally. Start with healthy fats such as eggs or avocado.

• Avoid mindless snacking. Snacking or nibbling while cooking technically breaks your fast; this is especially important to watch during the holidays.

• Hydrate well. Increase your water intake while fasting. Herbal tea is fine; my favorites are Good Earth’s Sweet & Spicy and Stash’s Licorice Spice, which are naturally sweet without added sugar.

• Support your gut. Consider taking a probiotic during your feeding window.

• Keep moving. Don’t be afraid to exercise while fasting. Exercise amplifies the benefits of IF, and IF enhances the benefits of exercise. I especially enjoy long walks while fasting, as they don’t tend to spike my hunger.

Things To Watch For/Considerations

· Always listen for the signs the body is sending you. Dizziness or lightheadedness can be signs of hypoglycemia (low blood sugar). Do not feel guilty about breaking your fast if this happens.

· Never fast if you are underweight or pregnant.

· Talk to your health care provider before starting IF, especially if you have disordered eating.

The Bottom Line. There is no one “right” way to survive the holidays. Everyone is different, and intermittent fasting may not be the right fit for everyone. Even if it works for you now, it’s important to reassess over time as your age, lifestyle, and needs change. I always encourage you to explore an eating approach that supports your body, right now.

Resources

There’s still a lot of research and discoveries happening around intermittent fasting and autophagy. These resources are worth checking out even before you talk to your health care provider.

• In 2016, Yoshinori Ohsumi received the Nobel Prize in Physiology or Medicine for his discoveries of mechanisms for autophagy. Read more about his research and discoveries in the following press release: www.nobelprize.org/prizes/medicine/2016/press-release/

• Dr. Jason Fung’s books: The Obesity Code. The Complete Guide to Fasting and The Diabetes Code

• For additional resources and citations, check out the web article: “Intermittent Fasting and Its Beneficial Effects On The Body” by Samantha Ferguson.

Article by Mindy Cochran. Mindy is a practitioner, teacher, and performer of aerial silks, aerial hammock, and aerial hoop; as well as a health columnist for Montana Woman Magazine. Her column shares expertise for elevating health & wellness which she has acquired through her certifications as a personal trainer, nutrition coach, and life coach. To connect with Mindy on Instagram, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.