With so many options like the Keto Diet, Paleo, Plant-Based or the long list of other dietary restrictions, it is hard to know exactly which one is right for you. Whatever you do remember it is always best to find something that fits your current lifestyle that way it doesn’t become an unsustainable experience. That is why intermittent fasting is so successful. In this article, you will find out what intermittent fasting is and how it can help you optimize not only your weight loss but your health as well.
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What is Biohacking?
Before we get into intermittent fasting, let’s quickly answer the first question. What in the world is biohacking? Biohacking is simply hacking your own body’s biology in order to increase your overall mental and physical health.
It’s intentionally looking for ways to transform your body by what you eat and making adjustments to your lifestyle so you can live your best life possible.
The easiest way to hack our body is by making small changes to your existing diet, while you give your body time to adjust. Then see how you feel and make changes from there. That is where intermittent fasting comes in!
What is Intermittent Fasting?
Intermittent fasting has been reintroduced to our culture and is stronger now than ever.
The concept of fasting for weight loss isn’t a new concept. Back in the day, our ancestors used this method as a way to not only lose extra pounds but to increase their quality of life.
Fast forward many many many years later and… here we are.
I’m so proud of us!
We have realized how unhealthy our country has become and we are making a change. That’s why this, and other, ancient wellness methods are being rediscovered and making a big comeback.
So by putting the two together, biohacking and intermittent fasting, you are setting your body up to get the maximum benefits from your lifestyle.
Intermittent fasting is ideal for people looking to lose weight on a plan because it’s easy to implement and it just works.
It is the easiest lifestyle change you can make because it only requires you to change when you eat.
When some people hear the word fasting, they automatically think of starvation.
However, the difference is control.
Starvation is not having a choice. It’s when you do not have food available to eat.
Fasting is having food and controlling when to consume it.
Intermittent fasting is simply when you go without eating for a period of time. You’re continually cycling your body through the process of eating, resting, fasting/burning fat and repeat.
I can’t call this a diet anymore… because it’s not. It’s literally a pattern of eating. Again, you are only changing when you eat so you can get the most out of your meals.
Look at this diagram as an example of the 16/8 fast. I’m using this method because it’s the best way for beginners.
This is the easiest way to start biohacking your body and starting your Intermittent Fast.
The 16/8 approach allows you to have an 8-hour window to eat, then lets your body rest while you sleep. Then you wake up in fat-burning mode.
So you’re basically just skipping breakfast.
Not my breakfast!
I know… some of you are advocates for eating breakfast.
How many times have we heard that “breakfast is the most important meal of the day”?
Skipping breakfast will not hurt you or it will not have any negative effects on your health. If anything, skipping breakfast actually helps you live longer!
If you are hesitant about skipping breakfast, you first need to understand WHY and HOW it will benefit you. You can decide from there.
How does fasting allow you to lose weight?
One of the most important things to remember is the longer you fast, the more body fat you will burn. You want to remain in the fat-burning state as long as possible.
The fat-burning zone is basically as soon as you wake up until you eat your next meal so this is when you want to work out and be most active.
Just remember, the more time you have to be active in the morning (while your fasting) the more fat you are going to burn. This means you will want to push your first meal of the day back as much as you can so you have a longer window to be active.
If you choose to eat breakfast, you are not utilizing the most important part of the fasting state. Think about it, you just woke up and now you’re eating. You didn’t give any time for your body to go through the postabsorptive state and burn fat.
If you skip breakfast and eat your first meal at 12 pm, you are getting 6 hours of nonstop fat burning!
In those 6 hours, you’re up, going to the gym, walking, working, moving, chasing kids around or whatever your morning looks like. It will be easier than you think to burn fat.
This is why intermittent fasting is good for people targeting belly fat.
Remember, we’re biohacking here! We’re finding a way to get the most out of our bodies.
The 16/8 method is a good starting point that will help you get the ball rolling and allow you to optimize the rest and fasting/fat burning zones while getting all of the benfits.
Remember, this fast is designed to be sustainable and simple so you can easily make it your lifestyle. Try not to over complicate it as much as possible.
Often times, people get intrigued by weight loss programs because they see people around them lose weight. The problem is, most diets are hard to maintain because they are so strict in what you can or can not eat and they are not realistic for most lifestyles.
Fasting is an easy and convenient way to lose weight and improve your health in a very sustainable way.
Weight loss, fat reduction, and longevity are the main benefit of fasting.
You don’t necessarily need to worry about what the scale says. You should look at how much fat you’re losing. Instead, take notice of how your favorite jeans are fitting. Measure your waistline.
I would even recommend getting a body fat caliper. Here is the one I found affordable, simple, and accurate.
Have I mentioned the additional benefits?
Optimizing Your 16/8 Fast
You need to allow your body to get into the postabsorptive state and that takes anywhere from 6-12 hours. That’s when your insulin level is reduced. The range depends on what you ate that day and I will talk about that more below.
What should I eat to optimize my fast?
If you reduce your carb and sugar intake your insulin will not go up very high and it can allow your body to get into that postabsorptive state closer to the 6-hour mark rather than the 12.
However, if you consume a lot of carbs and sugar, your insulin will go up and you will be closer to the 12th hour and your body won’t have the time it needs to fast/burn fat.
The idea is for your body to be in the postabsorptive state as long as possible.
You want your body to have the benefits of burning fat for 10 hours rather than 4. Reminder, you can do this by eliminating carbs and sugar. You want to eat good fats and protein.
Let’s talk about Keto and why a lot of people are incorporating intermittent fasting for optimal results!
Consider taking on a low carb diet for maximum results but you don’t have to uphold a strict Keto Diet unless you want to. Either way, try to come as close as you can or try to eliminate carbs and sugar as much as possible so your body only has the option to burn fat instead of getting rid of the glycogen first.
While you are fasting, you can drink coffee, tea, and water only.
If you have no clue what I am talking about, Bulletproof Coffee is coffee with MCT oil and unsalted butter or Ghee. It has so many benefits to get your day off to a good start. Luckily for you, I wrote an article about it! You should totally read it after you’re done with this one. Click Here to read it!
The reason why it is acceptable to drink while fasting is because it is all good fat. If you consume ONLY good fat (no protein or carbs) your body will stay in Ketosis and your insulin level will not change. Fats like MCT oil, coconut oil, and butter will not cause insulin levels to rise.
This will actually benefit your fasting state because it will signal your brain and trick it to think you are full. Feel free to extend your fast if you fell up to it. You will be in the fat-burning stage longer!
Another benefit of having your bulletproof coffee while fasting is it will give your brain that instant boost of energy we all need in the morning. You will experience mental clarity and focus. That will help you get through your fasting without worrying about a foggy brain or feeling sluggish.
The MCT oil you use is very important because you want it to be pure MCT oil. It became popular with the Keto Diet. This is one I recommend because it’s high-quality and pure.
It’s absolutely the best stuff! It will also benefit you in so many ways.
When you exercise, you want to burn body fat right?
If you workout while you are in fasting mode, your body will burn fat double time. And if you do this while watching your carb and sugar intake… even better!
Your body will go right into burning fat instead of having to get rid of Glycogen first.
Glycogen comes from carbs and sugar. It’s what you don’t want.
I recently wrote an article on Good fats vs Bad fats and the benefits of MCT oil. You should check it out.
By implementing these two “biohacking” strategies along with a Keto Diet, it will allow you to get the most out of your 16/8 fast. Set your body up to get the most out of it.
Who should avoid Intermittent Fasting?
Everyone can benefit from Intermittent Fasting. There are a few exceptions.
If you have gallstone disease, an eating disorder, adrenal fatigue, or thyroid issues, you should speak with your doctor before starting a fast.
Also, if you have diabetes, low blood pressure or taking certain medications, you should also speak with your doctor before trying intermittent dieting.
Women who are pregnant or experiencing fertility issues should not fast at all.
Even after all of this, Intermittent Fasting is an awesome way for people to lose weight and is why it’s concerned with the best diet.
Make sure you drink lots of water.
Try to make it as simple as possible and as close to your current lifestyle at first. You can alter and make changes as needed but try to stick to the guidelines as much as you can in order to optimize your fast and get the most out of it.
I want to stress again that you do not have to incorporate the Keto Diet. You can continue to eat clean and healthy for great results. Just limit your carb and sugar intake as much as possible.
As we continue to live our healthiest lives by incorporating natural practices into our lifestyle, we will in return be making a change that will drastically change our outcome.
Now it’s your turn
I hope you enjoyed this post intended for optimal health.
Now, I would love to hear from you:
Which supplement from this post are you excited to try?
Let me know by leaving a quick comment below.
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