I was asked about the benefits of reduction of inflammation using Intermittent Fasting by several people so I just wanted to put it out in a blog.
Plant some seeds before the field get plowed over by Spark 360.
You can find out more of the science of IF and inflammation reduction by reading these articles:
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Personally and anecdotally, in mid-March I had joint aches and pains whenever I woke up or when I sat for too long. They were bad. I hobbled like a granny most mornings.
Feet, knees, hips primarily.
In mid-March I started a 16:8 daily fasting protocol (fast for 16 hours and eat 2-3 healthy (ish) meals within an 8 hour window)
I say "healthy(ish) because I did not want to change my timing AND my food at the same time. I did not cut out carbs, bread, pasta, potatoes or even sugar but instead I ate anything I wanted , just within an eating window. I also did some "compensatory overeating" at the beginning which is not uncommon when told you can "delay but not deny" your favorite foods. Within a month, "appetite correction" kicked in and the amount of food I could eat and kinds of foods naturally trended to less and better out of desire, not force.
I noticed an immediate improvement within the first week. The biggest change was the immediate loss of puffiness in my face. The aches and pains have subsided since then to the point that I just need to cat stretch before I get out of bed and am ready to go.
Since then I have gone to an average of 20-21 hours of fasting a day. My eating has changed just because I crave more greens so I open my window almost every day with a big salad of fennel, onion, fresh garden lettuces, 3/4 of an avocado, one-two table spoons of olive oil and coconut aminos. I eat Eziekiel bread with that delicious salad.
2-3 hours later, I will eat some protein and some form of carb. I usually close my window with something sweet and lately that has been a full fat Oui yogurt. If I open my window later and eat dinner, I will often close with a glass of wine and some dark chocolate.
By time I'm finished I'm very satisfied. It takes 4-6 hours for food to clear the gut, so by that time it's almost bed time. If I start to think about food before bed, I just have a hot cup of water or some hot decaf coffee.
Sleep, and repeat forever because I'm never going back to eating all day long.
My windows are flexible. I was just telling a friend that if some REALLY "window worthy" food comes along, I can always open my window. My daughter brought fresh pizza from her favorite mom and pop restaurant the other day and opening my window for a couple of pieces of fresh hot stone fired pizza was a no brainer.
No guilt. No "tracking" or worrying. I simply extended my fast the next day.
I do notice that certain foods are not working for my body. Eggs, farm raised salmon and tomatoes don't make me feel good and because I usually feel so good, and I'm not eating all day, pin pointing these things is much easier.
I'm sure my body is still healing after 53 years of living in a continual "fed" state.
I've gone from 257 to 241 since I started. I'm excited to see what happens going forward.
IF is the health plan with the side effect of weight loss and I'm excited about the future!!
A lot to unpack here, but if you want to hear even MORE about all the science, please read "The Obesity Code" or "The Diabetes Code" by Dr. Jason Fung. He also has a lot of YouTube Videos that you can watch for re-caps and information.
If you want a more down home approach to information, try reading one of Gin Stephen's books "Delay, Don't Deny" or "Fast, Feast, Repeat".
Her story is on YouTube:
She has several podcasts which are great. I like "Intermittent Fasting Stories" best. Whenever I think I feel hungry, I just listen to one of those stories!
She is a former teacher so she breaks everything down in such a relatable way.
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