Table of contents for Customized Intermittent Fasting in Customized Intermittent Fasting

Time-restricted ating involves reducing the hours during which you eat, as opposed to the number of days per week you fast or number of meals you consume. With time-restricted eating, you limit your eating window to a specific number of hours each day, typically anywhere from four to 12 hours, and then fast for the rest of the day. For example, you might eat all of your meals within an eight-hour window, such as from 12 p.m. to 8 p.m., and then fast for the remaining 16 hours. This type of intermittent fasting is also known as the 16:8 method. The 5:2 diet, also known as alternate-day fasting, involves eating “normally” for five days and reducing calorie intake on the other two days. On the fasting days, you eat a…

Sunnier Mood IF increases activation of an enzyme (monoamine oxidase) that regulates levels of key mood-related neurotransmitters, including dopamine and serotonin. According to research in the journal Metabolism, fasting increases the availability of serotonin transporters, upping levels of this happy hormone in the brain. Healthier Heart A landmark study published in The American Journal of Clinical Nutrition found that alternate-day fasting lowers total cholesterol, LDL (“bad”) cholesterol, triglycerides and blood pressure, while levels of good HDL cholesterol remain steady. More Energy When you’re eating all day, your body has to divert all its resources to digestion, slowing down other systems in the process. With IF, digestion falls down the priority list, allowing energy-boosting processes like detoxification to take the top spot. Increased Brainpower Fasting boosts production of two compounds (orexin…

● ELIZA DESCH KNEW SHE HAD gained a few pounds as she had gotten older, but she had resigned herself to the extra weight as a middle-age inevitability. “I had been buying bigger clothes, and occasionally I’d see photos where I was like, oh god, is that what I look like?” recalls the San Francisco native. “But I didn’t really let it bother me.” That changed when the COVID-19 pandemic shut down all of her work as a hair and makeup artist. She suddenly found herself at home and saw an opportunity to work on her health. She started by cutting out alcohol for one month, and she felt so good she wanted to keep making improvements. “I had dabbled in low-carb and keto, but I knew that was never going…

LAST YEAR, BROOKE MENDENHALL, 36, started counting calories in an effort to lose weight. “I was always hungry,” she recalls, “I would go to bed with my stomach growling from hunger.” She lost 15 pounds, but then abandoned the plan. Recently, looking ahead to her upcoming 20th high school reunion, Mendenhall decided to try intermittent fasting to reach her goal weight. Within a week, she was fasting 20 hours a day, just eating one large meal in the morning to sustain her. “It has definitely been the easiest weight-loss journey I have experienced,” she says. “I eat until I’m full, and I am almost never hungry.” Mendenhall’s transition into IF is enviably smooth, but her experience is not universal. Shifting into an IF plan can feel daunting, especially if your…

If friends, family or colleagues are naysayers when it comes to intermittent fasting, arm yourself with some simple, educated responses. Give these three a try. IF THEY ASK, “Aren’t you starving yourself?” YOU SAY, “I’m not depriving my body of nutrients or energy, but rather allowing it to use stored energy (i.e., fat) to fuel my body. There are lots of different methods of intermittent fasting. I chose this one because [insert reason here].” IF THEY SAY, “I couldn’t deprive myself like that.” YOU SAY, “By switching to a 16:8 intermittent fasting [or other] schedule, I can still eat during an eight-hour [or other length] window. I’m still eating plenty of food, just making my choices worth it and giving my body more time to digest and reset.” IF THEY…

Feeling inspired to give fasted workouts a shot? A low- to moderate-intensity aerobic option tends to be your best bet, according to Katie Kollath, co-founder of Barpath Fitness in Golden, Colorado. “Most people find that they will want a little food in their system to fuel their heavy lifts during strength training workouts,” she says. There’s no hard-and-fast fasted workout rule, though, so experiment with fueling or fasting before exercise to determine what feels best for you. Your best bet as a fasted fitness starter pack? Wake up after going eight-plus hours without a meal and try a 30-minute session of one of these exercise options. (If possible, power up afterward with a balanced meal including protein, carbs and healthy fats.) ● Walking● Biking● Yoga If that feels good and…

1 Insulin Insulin regulates blood sugar levels. When we eat too much sugar or carbohydrates, our insulin levels can become elevated; over time, that can lead to insulin resistance and increased fat storage. Fasting can help keep your blood sugar levels stabilize and prevent insulin resistance, which can lead to weight loss. When your cells are more responsive to insulin, they are better able to take up glucose from the bloodstream and use it for energy, which can prevent the buildup of excess glucose in your bloodstream. 2 Leptin & Adiponectin Produced by fat cells, leptin signals to the brain that you are full, while adiponectin increases insulin sensitivity and helps regulate metabolism. IF can affect these hormones in several ways. For example, during a fast, the levels of leptin in the…

THE EARLY BIRD 7 A.M. TO 3 P.M. ● 7:30 a.m.: Berry Baked Oatmeal (pg. 84) ● 11 a.m.: Hummus with carrots, celery and cucumber slices and sparkling water ● 2:30 p.m.: Roast chicken with garlic rosemary potatoes and roasted broccoli ● 6 p.m.: Herbal tea TRADITIONAL 10 A.M. TO 6 P.M. ● 8 a.m.: Green tea ● 10 a.m.: Multigrain toast topped with avocado, jammy eggs and Sriracha ● 1 p.m.: Sweet Potato and Chicken Cha-Cha Bowls (pg. 91) ● 5:30 p.m.: Broiled salmon with asparagus risotto THE NIGHT OWL 12 P.M. TO 8 P.M. ● 9 a.m.: Black coffee ● 12 p.m.: Chorizo burrito bowl with rice, black beans, sauteed peppers and guacamole ● 5 p.m.: Korean-Style Ground Turkey and Green Beans (pg. 94) ● 7:30 p.m. Dark…

● LIKE A LOT OF FOLKS, Farnoosh Brock, a North Carolina-based executive career coach and devoted yogi, found herself overindulging during the pandemic. “We slipped into bad habits and were enjoying a lot of baking,” Brock says. Even though she was relatively healthy and not far from her ideal weight, she started to feel “chunky” from too much banana bread and other treats. Since a friend of hers had reversed his diabetes with intermittent fasting, Brock was curious about how it could benefit her. So, she decided to give it a go for two weeks with her husband’s support. She began with a 15:9 time-restricted plan, which she found pretty easy. So, she pushed her fasting window to 17 hours and then 20. “That’s when things started happening,” Brock says.…

Truly, any time goes on OMAD. You’re going to see results eating at any time of the day as long as you’re sticking to just that one meal, assures Dan Gallagher, RD, a nutritionist at Aegle Nutrition. Most people find it easiest to schedule their meal in the late afternoon or early evening, so that they’re able to sit down for dinner with their family or go out and socialize with friends. Gallagher also advises eating at least three hours before your bedtime so that your sleep isn’t disrupted by digestion. However, if you’re looking to optimize your health with OMAD, you may want to schedule your meal for earlier in the day. A recent animal study in the journal Nature compared two time-restricted eating schedules and found that subjects…

Succeeding on IF means getting smart about what you’re eating and when you’re eating it. These foods will fill you up and please your palette, all while delivering the nutrition your body craves, like protein for energy and fiber for healthy digestion. While some advocate a “delay, don’t deny” approach, choosing to eat whatever they like during their eating windows, these foods are some top options for meals that leave you feeling full, fed and fabulous. ● Meat (steak, chicken, turkey) ● Fatty fish (salmon, bluefish, sardines) ● Cheese ● Greek yogurt ● Avocado ● Eggs ● Legumes (beans, lentils) ● Chia and flax seeds ● Oats ● Fruits (fresh, frozen or canned) ● Vegetables ● Whole grains (quinoa, brown rice, breads) ● Nut butter ● Hummus or other legume…

Berry Baked Oatmeal SERVES 8 INGREDIENTS 2 cups almond milk or milk of your choice½ cup unsweetened applesauce¼ cup maple syrup2 cups rolled or sprouted oats⅓ cup ground flaxseed⅓ cup hemp seeds1 teaspoon cinnamon1½ cups frozen mixed berries DIRECTIONS 1 Preheat the oven to 350 F. In a mixing bowl, combine the milk, applesauce and maple syrup. Stir in the oats, flaxseed, hemp seeds and cinnamon. Fold in the frozen berries. 2 Transfer the mixture to an 8 x 8–inch baking dish and bake for 40 to 45 minutes, or until the oatmeal is spongy to the touch (and a toothpick inserted into the center comes out clean). Let cool slightly. Serve and enjoy warm or store in the fridge for an easy breakfast for up to 5 days. Reprinted…

INTERMITTENT FASTING HAS BEEN around for centuries, but it’s only in recent years that it’s become popular as a weight-loss tool. The basic idea is to cycle between periods of eating and fasting, with the goal of reducing overall calorie intake and boosting metabolism. Ultimately, when you fast, your body switches from using glucose as its primary energy source to using stored fat, which can lead to weight loss over time. Many health and wellness enthusiasts see intermittent fasting as a simple and sustainable way to reduce calorie intake. Plus, some people find it easier to stick to than a traditional diet that focuses on what you eat because there’s no need to make complicated food choices or to count calories. That said, the exact time line of when the process…

WHEN MANY PEOPLE ENVISION the concept of fasting, they think about the potential negative effects: the hunger and the weakness associated with not eating. But what if these effects are just temporary nuisances that pave the way to lasting improvements in health and longevity? Indeed, periodically fasting may hold the key to living longer—and helping people manage or even avoid or reverse many age-related chronic health conditions. There are currently several large-scale studies looking at the longevity benefits of IF in humans underway, but for now, research looking at the life span of fruit flies (which share roughly 70% of human disease-related genes) offers the best glimpse of the potential of IF to slow the aging process, and the evidence is compelling. A recent study in the journal Nature compared fruit…

Stress, hormone levels and blood sugar are all connected. When you’re stressed or anxious, the body releases the hormone cortisol, triggering a host of processes: Insulin becomes less efficient, blood sugar levels increase and cravings for sugary foods get stronger. Plus, those suffering from stress tend to exercise less and drink more alcohol, which can further elevate blood sugar levels. Finally, “cortisol tends to store fat and lower the metabolism,” says integrative medicine physician Christine Bishara, MD…i.e., a perfect storm. But these strategies can help you keep stress in check, thereby contributing to more balanced blood sugar levels. Get active Nothing helps relieve stress like exercise. It clears the mind and protects against depression. It also improves insulin resistance and lowers blood sugar, which is why the CDC recommends 150…

● GIN STEPHENS’ WEIGHT-LOSS wake-up call came when she stepped on the scale and saw the number 210 flashing back at her. “That was the highest number I had ever seen, and at 5 feet, 5 inches tall, it meant I was obese,” she recalls. Stephens, 53, had been struggling with her weight for years, but no diet plan—not keto or counting calories—seemed to make a dent in her growing waistline. “The more I dieted, the heavier I got. Not one of the ‘diets’ had been sustainable,” she says. “I did keto the whole summer of 2014, and no matter how I adjusted my macros, I continued to feel awful and I didn’t lose a single pound. I knew I needed something different.” Stephens had heard about the benefits of intermittent…

Choose the mealtime that’s best for you, then try one of these hearty and filling options to fuel you through your fasting window (but feel free to swap “breakfast” for “dinner” or vice versa). MORNING ● Mocha protein shake and/or Potato and Egg Breakfast Tacos (pg. 86) AFTERNOON ● Creamy white bean dip with carrot and celery sticks and chicken-bacon avocado club sandwich with a garden side salad EVENING ● Melon and mozzarella skewers followed by Easy Taco Lasagna (pg. 93)…

We’ve said it before, but we’ll say it again: Staying hydrated is critical to ensuring success on any eating plan, intermittent fasting or otherwise. Not only will it help keep you full and energized during fasting windows, but drinking enough water will also help you sidestep any digestive woes that may accompany changing the makeup of your diet with a plan like one of these, in which you may increase your intake of one or two macronutrients while decreasing another. Men should aim for at least 124 ounces of water daily, while women should drink at least 92 ounces (and if you’re exercising a lot or are pregnant or breastfeeding, you likely need more).…

INTERMITTENT FASTING HAS TAKEN the health and wellness world by storm, and it’s no surprise why. It’s a simple and effective way to improve your overall health and lose weight without feeling restricted by what you can eat (just when). However, sometimes it can feel challenging to stick to your fasting routine when you’re surrounded by people who aren’t doing the same. Social situations can present some hurdles, but with a few tips and tricks, you can still have a great time with friends and family. “I wrote in my book about building a fasting lifestyle, because fasting is not a diet,” says holistic health expert Mindy Pelz, DC, author of Fast Like a Girl, who is better known as Dr. Mindy to her following of wellness enthusiasts. “It needs…

JUST LIKE THERE’S NO PERFECT pair of jeans (although we will never stop our search!), no “best” partner and no dream job that you’d love all the time, there’s no one “right” method or time to work out that works best for all people. The plot thickens when you toss in the concept of intermittent fasting. We’ve been taught for years that it’s crucial to crush a carb-rich pre-workout snack or meal, and polish things off with protein to rebuild. But that’s not always possible if you’re only eating for an eight-hour window or if you’re consuming just 500 to 600 calories per day. You need not hang up the sweat towel, though. “Exercise is beneficial whether you are fasted or not, so it really comes down to personal preference,” says…

Chicken Fold Wrap SERVES 2 INGREDIENTS 8 ounces store-bought frozen chicken fingers or chicken nuggets4 slices bacon2 large flour tortillas1 avocado, sliced4 thin slices tomato⅛ red onion, thinly sliced4 tablespoons jalapeño spread⅔ cup shredded mozzarella DIRECTIONS 1 Heat the chicken fingers according to package instructions. 2 Meanwhile, place the bacon in a large pan and cook it over high heat. When the bacon starts to sizzle, reduce the heat to medium-high, and continue cooking until the bacon is crispy, 3 to 4 minutes. Remove the bacon from the pan, and place it on a paper towel or a rack to drain. 3 Place 1 tortilla on a clean, flat surface, and use a knife or scissors to make a cut from the bottom of the tortilla straight up to the…

Twisted Alfredo Pasta with Crispy Chicken SERVES 2 INGREDIENTS For chicken 1 (8-ounce) boneless, skinless chicken breast¼ teaspoon salt1 teaspoon garlic powder¾ teaspoon ground black pepper½ teaspoon paprika¼ cup panko bread crumbs¼ cup finely grated Parmesan cheese1 egg, beaten For pasta 6 ounces fettuccine4 tablespoons salted butter (½ stick)2 large cloves garlic, minced1¼ cups heavy cream1½ cups grated Parmesan cheese½ teaspoon salt½ teaspoon ground black pepper, plus more to tasteFresh parsley leaves, for garnish DIRECTIONS 1 Place the chicken on a cutting board. Use one hand to press it down while you cut horizontally all the way through the chicken to get two evenly thick filets (about ½ inch). 2 In a small bowl, mix the salt, garlic powder, pepper and paprika together. Spread the spice mixture all over the…

Dark Cacao Tart With Berries SERVES 6 INGREDIENTS For crust 2 teaspoons gelatin powder¼ cup + 1 teaspoon organic extra virgin coconut oil + more for the pan2.1 ounces (¼ cup) coconut cream, solid part only, chilled1 cup + 1 tablespoon plantain flour2½ tablespoons coconut sugar1 teaspoon baking powder For filling 3.5 ounces coconut cream, solid part only3 tablespoons + 1 teaspoon coconut sugar3.5 ounces 70% dark chocolate chips Pinch of salt6 ounces fresh blackberries6 ounces fresh raspberries6 ounces fresh blueberries DIRECTIONS 1 Preheat the oven to 350 F. Grease a 9½-inch tart pan with coconut oil. 2 In the bowl of a stand mixer fitted with the paddle attachment, mix 2 tablespoons water and gelatin powder. Add remaining crust ingredients. Mix on low speed, then gradually increase the speed…