Ageless Radiance: Intermittent Fasting
Ageless Radiance Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating/feasting.
I follow a daily 16-hour fasting window from 7 pm to 11 am. I eat dinner before at 6 pm and fast till 1 pm the following day. Another common intermittent fasting protocol is to fast for 24 hours, twice per week.
Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat. Therefore fasting from time to time is more natural than always eating several meals a day.
What are the benefits of intermittent fasting for ageless radiance
Intermittent fasting has many benefits for the body, brain, ageless radiance, longevity and even wholesomeness. It causes weight loss and reduces the risk of type 2 diabetes, heart disease and cancer.
- Helps reduce belly fat and lose weight, without consciously restricting calories.
- Intermittent fasting reduces insulin resistance, lowers blood sugar by 3–6% and fasting insulin levels by 20–31%. Thereby protects against type 2 diabetes (1).
- It reduces markers of inflammation, a key driver of many chronic diseases.
- This lifestyle pattern reduces “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. Which are all risk factors for heart disease (1, 20, 21).
- Animal studies suggests that intermittent fasting prevents cancer (22, 23, 24, 25).
- Ultimately increases the brain hormone BDNF and aids the growth of new nerve cells. As well as protects against Alzheimer’s disease (26, 27, 28, 29).
- Promotes Ageless Radiance (Anti-aging): Intermittent fasting extends lifespan, longevity and quality of life. Studies showed that fasted rats lived 36–83% longer (30, 31).
How often should you do intermittent fast
Daily, weekly, monthly or quarterly based on you personal needs.
How do you do intermittent fasting
There are several different easy intermittent fasting protocols to incorporate into your healthy ageless radiance lifestyle. Remember, small lifestyle changes will go a long way to give you better quality of life. Strive for that beauty that comes from within, makes you feel like a royal diadem. Delight of the king clothed in beauty you can feel.
All these fasting patterns involve splitting the day or week into eating or feasting as I call it; and fasting periods.
These are the most popular fasting protocols:
- 16/8: Also called the Leangains protocol. It involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: This involves fasting for 24 hours. Once or twice a week, for example by not eating from dinner one day until dinner the next day on say Tuesdays and Thursdays.
- The 5:2 protocol: Also known as the fast mimicking protocol. Eat only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these fasting protocols cause weight loss as long as you don’t compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.
What should I eat during my feasting or eating cycle on an Intermittent Fasting Lifestyle
- Meat: Only grass-fed and grass finished non-gmo meat, steak, lamb (goat and sheep); only pasture-raised non-gmo fed chicken and turkey.
- Fatty fish: Such as wild-caught Alaskan salmon, trout, tuna and mackerel. Do not eat farm raised fish please!!
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed only.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Ghee, palm oil, extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use sea salt (pink himalayan is a personal favourite, pepper and various healthy herbs and spices.