One of the primary topics covered on this blog is intermittent fasting (IF). Many approach IF as a diet or weight loss method. I know from research, personal experience and conversations with others that IF can indeed be an effective way to drop unwanted pounds. However, viewing IF as merely a new way to diet entirely misses what I believe is the most important reason to pursue it: the activation of hormetic processes that foster improved health, keep degenerative diseases at bay, and hold out the promise of a longer, more vibrant life. These benefits are a known consequence of calorie restriction, but intermittent fasting offers a more comfortable and versatile way to reap the benefits of calorie restriction without the sense of deprivation, the loss of lean body mass, and the metabolic risks that have been associated with simple calorie restriction.
It is because I’ve found intermittent fasting to be an attractive practice, both scientifically and personally, that I was so excited to be invited to give a lecture on IF at The 3rd Door, an innovative health and fitness studio, cafe and social center in downtown Palo Alto. The fitness director at The Third Door, Johnny Nguyen, is himself an advocate and practitoner of IF, which he blogs about with great flair and common sense at The Lean Saloon. The talk gave me an opportunity to reframe intermittent fasting in the terms of the philosophy of Hormetism, or applied hormesis that I write about on this blog. I believe that the framework of hormesis helps to make sense of why IF works, and why it is so much more than a diet.
What follows is a video of my talk on the benefits of intermittent fasting, presented on May 18, 2011 at The 3rd Door. I would like to thank Dianne Giancarlo and Johnny Nguyen for inviting me to speak, Vaciliki Papademetriou for technical assistance, Francesca Freedman for introducing me to The Third Door, Tom Merson for the still photos and Ken Becker for the masterful video production.
I’m writing this post the week before Thanksgiving, to give you something to think about as you are polishing off that last piece of pie….
One of the most common reactions I get to my advice to try intermittent fasting is: I could never do that!
Like the Jackson Browne song “Running on Empty,” the word “fasting” often conjures up dire images of starvation and energy deprivation. Many of you reading this post may have experienced strong hunger pangs, headaches, tiredness, sweating and even shaking or wooziness when going without eating for even part of a day, much less a whole day. So it is natural to extrapolate such experiences into the thought that going without food for a day, or even several hours, would invariably lead to uncomfortable or even dangerous hypoglycermic symptoms. That, together with the negative image of fasting as something unhealthy or associated with eating disorders, leaves most people pale at the thought of even attempting a short fast.
But I tell you, if you don’t try fasting you are missing out on an enjoyable, incredibly energizing experience that will put you in control of your eating and improve your health, your energy and your outlook. Many people, myself included, have learned to fast for up to a day or even longer, on a regular basis and without negative repurcussions. Done correctly, short-term fasting is not dangerous, it’s actually health-promoting and greatly helps to retrain your appetite. If you need to lose weight, the fast helps both in reducing basal insulin and retraining your appetite to be smaller. I’ve written about the benefits of intermittent fasting extensively on this site. Many of the Diet Links listed in the right-hand panel, such as fast-5 and Eat-Stop-Eat, amply document the safety and health benefits of fasting, dispelling the myths about “starvation mode”, slowing of metabolism, and loss of lean muscle mass. So I won’t reiterate here the voluminous evidence supporting the benefits of intermittent fasting. Our bodies are designed to last many days with out food, without great discomfort, and in fact it is beneficial to our health to forgo food periodically. But many of you are asking: Am I really up to this? How do I get started? Read More