As I mentioned a few weeks ago, a recent OPB special sparked my interest in Intermittent Fasting for health and I've been experimenting with it and learning more about it. In the special, Michael Mosely ended up fasting 2x/week, and by fasting I mean eating only one meal a day, and derived and maintained some amazing health benefits. I'm still in the trial phase myself and once I get a little further along with my journey, I'll report in about it - I promise.
My continued research brought me to some great articles by Dr. Mercola - hence the YouTube video presentation above. Dr. Mercola has done a great job gathering recent research on Intermittent Fasting and putting it together in an easy to understand collection in the article linked to this presentation.
Intermittent Fasting - a great tool for overall health
Intermittent Fasting involves not eating on a regular or alternating basis for anywhere from 6-36 hours at a stretch. Different types of intermittent fasting are better for different people and different lifestyles. The Michael Mosely OPB special examined two different types of intermittent fasting - prolonged fasting for 3-4 days on a monthly basis and alternate day fasting where you eat one meal a day every other day, or 1-2x/week. Dr. Mercola's site gives research based evidence for 4 different types of fasting as listed here:
Variations of Fasting
The above information is quoted directly from Dr. Mercola's website HERE.
The simplest method I think most people could incorporate into their lives with ease is probably the LeanGains method which basically involves (on the eating side alone, not the exercise piece of course) skipping breakfast. Stop eating at 8pm and don't eat again until noon or later and voila - you've participated in intermittent fasting.
Recent research on intermittent fasting is extremely compelling. Take for example the study by Dr. Mark Mattson, Senior Investigator for the National Institute on Aging published in the International Journal of Obesity in 2011 which found that intermittent fasting was just as effective as regular caloric restriction for weight loss and slightly better than regular caloric restriction for reducing insulin resistance (i.e. reducing likelihood of developing Diabetes).
In summary, the participants in this study showed improvements in
All of these are pretty compelling reasons to skip breakfast, but skipping breakfast goes against all previous medical and nutritional guidelines. I mean who hasn't heard that "breakfast is the most important meal of the day" before?
Well, according to this research, that may not be the case. In fact, skipping breakfast could be one of the simplest things you can do to improve your overall health and longevity. Who knew?
Of course you don't have to skip breakfast to participate in intermittent fasting - as listed above there are many different ways to do it, and even the "skipping breakfast" LeanGains method essentially involves only eating for an 8 hour stretch, and it can be any 8 hour stretch including or not including breakfast.
If you're curious about trying it I recommend you review the information on Dr. Mercola's site as well as Mark Sisson's website which probably has the most detailed information about how to actually go about it. If you have Diabetes, Hypo or Hyperglycemia or are nursing or Pregnant, it may not be the time to investigate this type of lifestyle choice, but it never hurts to read up and learn more or consult a health professional if you are interested.
I'll be reporting in about my personal experiment in a few more weeks here, so stay tuned for more information on an Acupuncturists Journey into Intermittent Fasting for Health and Longevity coming soon!
Until next time,
Rebecca M H Kitzerow is a Licensed Acupuncturist practicing in La Center, Washington. With over a decade of experience she has won 10 Nattie consumer choice awards from Natural Awakenings Magazine since 2014.