Now, Evolution Fitness does not believe in “diets” or supplements. We promote eating clean – consuming non-processed, whole foods. So before sharing this method with our clients and friends, we looked for the science to ensure it was healthy. Not only did we find it, we were excited to learn of all of the exciting health benefits and even more excited to share it with our clients and friends.
The technical name for the method is “Intermittent Fasting.” That just means getting your eating on a schedule.
Our ancestors were not in feast mode. They weren’t sitting enjoying breakfast, lunch and dinner, every day. Back then we consumed food in a cycle of feast and famine dependent on the success of the hunt or harvest. By imitating our ancestral cycle, our bodies enter a state of optimal functioning.
Today, people struggle with weight because they’re constantly in feast mode, and usually eating processed food that’s incredibly altered from its natural state. This means that for most of us, our bodies are now conditioned to burn sugar – as its primary fuel - for energy as opposed to burning stored fat. This causes our bodies to down-regulate, to lower enzymes that burn our own stored fat for energy. Fasting reboots our bodies’ fat burning state – it helps our metabolism kick up – and so you burn your stored fat and shed pounds.
Studies reveal that Intermittent Fasting improves your health by:
- Increasing your ability to resist stress, disease, and aging – yes aging! Fasting creates cellular stress, like exercise. Cells up-regulate the expression of genes that increase your ability to cope with stress, fight disease, and combat aging.
- Increasing insulin sensitivity and mitochondrial energy efficiency – Fasting slows aging and disease, typically associated with loss of insulin sensitivity and declined mitochondrial energy.
- Reducing oxidative stress – More anti-aging! Fasting prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease by decreasing the accumulation of oxidative radicals in the cell.
The Health Benefits
Intermittent Fasting may:
- Improve metabolic efficiency and body composition
- Result in significant reductions in body weight in obese individuals by improving metabolic efficiency and body composition
- Help modulate levels of visceral fat (fat surrounding your internal organs associated with heart and liver disease – the “beer belly”)
- Reproduce similar cardiovascular benefits to physical exercise
- Help prevent and even reverse type 2 diabetes
- Improve insulin levels and insulin sensitivity
- Reduce blood pressure
- Reduce LDL and total cholesterol levels
- Limit inflammation
- Protect against Cardiovascular disease
- Improve circulating glucose and lipid levels
- Improve pancreatic function
Fast for 16 hours of your day, eat during the other 8 hours of the day. That’s it.
Eat a healthy, clean diet of non-processed, whole foods. Tea, coffee and water are allowed as much as you like. Now most people – like my friend – eat between 12:00pm and 8pm. They have a regular portion lunch, snack as desired, and eat a healthy dinner. Then, NO eating after 8pm until lunch time/noon the next day. Now I’ve never been a breakfast person so this was easy for me, but just take your time adjusting to whatever schedule works for you. Personalize the schedule to your lifestyle.
If you want to boost your results, then add exercise – which you should be doing anyway to keep you healthy! John Rowley, Wellness Director for the International Sports Science Association, affirms that:
Exercisers with weight loss goals might find an advantage in waking up and exercising first thing in the morning before eating breakfast or fasting for a few hours before mid-day or evening workout. The less glucose you have in your system the more you will burn fat.
To learn more about a weight loss exercise program tailored to you or obtain information on proper nutrition in St. Louis, contact us here.