Day 3: 20 hour fast? What?

A few years ago, a 20-hour fast would have been unfathomable to me.


Check out the "Zero" app

Even just a few days ago, I would have said, “not a chance," with my eating habits. But fasting is like anything else: the more you do it, the easier it becomes. Having done it in the past with success I may have had a leg up. While this blog isn't specifically about fasting (and I didn’t plan on titling posts by day numbers either), I feel it’s worth sharing because it’s something that makes weight loss more attainable—while offering other surprising benefits. For some, these other benefits may even be the primary reason to explore fasting.

If you’re new to the concept, intermittent fasting involves cycling between periods of eating and fasting. It’s not a diet in the traditional sense, but rather a pattern of eating. For a great introduction to intermittent fasting, check out this article by James Clear: The Good and Bad of Intermittent Fasting.

There’s a wealth of literature on intermittent fasting for weight loss, including its pros and cons. These resources are easy to find and widely discussed, but fasting goes beyond just managing weight. Here are some of the broader benefits, as outlined by Johns Hopkins Medicine: Intermittent Fasting: What is it and How Does it Work.

Benefits of Fasting

1. Thinking and Memory Studies have found that intermittent fasting can boost working memory in animals and improve verbal memory in adult humans. This cognitive enhancement is one of the lesser-known yet fascinating benefits of fasting.

2. Heart Health Fasting has been shown to improve heart health by lowering blood pressure and resting heart rates, as well as enhancing other heart-related metrics. These improvements may reduce the risk of cardiovascular disease.

3. Physical Performance For those worried about losing muscle while fasting, research suggests otherwise. Young men who fasted for 16 hours maintained muscle mass while losing fat. Additionally, mice that alternated fasting days demonstrated better endurance in running tests. These findings highlight fasting's potential to support fitness goals without compromising performance.

4. Tissue Health Animal studies have revealed that intermittent fasting reduces tissue damage from surgery and enhances post-surgical outcomes. While more research is needed to confirm these findings in humans, it’s an intriguing area of study.

Personal Experience and Tips

Three days into my intermittent fasting journey, I’m already feeling great. My productivity has noticeably increased in the mornings, which I attribute to the mental clarity that fasting provides. To help ease into the process, I start my day with a cup of black coffee, which is allowed during fasting and helps curb hunger.

If you’re interested in trying intermittent fasting, I recommend starting small. Begin with shorter fasting windows, such as 12 hours, and gradually extend to 14 or 16 hours as you feel comfortable. It’s important to listen to your body and stay hydrated throughout the fasting period.

For more insights, check out Dr. Andrew Huberman’s podcast, where he delves into the science of fasting and its effects on the body and brain: Huberman Lab Podcast on Fasting.

By starting with small, achievable steps and learning more about the practice, you can determine if intermittent fasting is the right fit for your lifestyle and goals.





Comments

Post a Comment

Popular posts from this blog

Day 0: Setting Goals for Big Results

Image
  The 90-Day Year: Setting Goals for Big Results A friend recently shared the concept of the "90-Day Year" with me (precursor - I have not read the associated book). The idea is simple but powerful: setting slightly larger MicroGoals over a 90-day period, rather than annual goals, makes tangible progress more attainable. This approach resonated deeply with me, as I reflected on my own journey. In 2020 and 2021, I lost 45 pounds. Unfortunately, over the past year, I’ve regained 20-25 of those pounds, and it has been quite literally "weighing" on me. I’ve decided to take action and start this blog for a few key reasons: To lose weight and reclaim my health. To fulfill an elective in my Visionary Leadership Pathway for Toastmasters. To show up better for my family, friends, and employer, and ensure I’m around for a long time. Starting Point At this moment, I’m somewhere between the person I was in 2021 and the person I was in 2018. The good news? I’m confident I can lo...
Read more

Day 2

Image
I made it through Day 1! It was a success—I weighed myself and stayed on track. The day ended with my Benedictine College Alumni Christmas party at the Boulevard Brewery. I stopped eating (and drinking) at 9 PM, so now I’m aiming to make it to noon today (currently 9:40 AM). It’s simply mind over matter, right? Despite a packed schedule, I managed to squeeze in weightlifting, a sauna session, and 10,000 steps. Here's to keeping the momentum going on Day 2! Cheers! Glimpse of where I won the 2010 intramural soccer championship. No comment if I sent a PK outside of the whole complex. 
Read more

Atomic Habits Chapter 1 Review

Image
Chapter 1: Tiny Changes = Big Difference James Clear opens with a powerful idea: small, consistent habits have a tremendous impact over time. Key Points: We are a product of our habits. Success is built on daily habits. Similarly, failure often stems from poor habits repeated over time. Time magnifies habits. Positive habits, compounded over time, lead to significant success. Negative habits, compounded, result in setbacks. The power of compounding: Clear explains how small improvements in areas like productivity, knowledge, and relationships grow exponentially. Positive actions—like kindness—can strengthen connections as people reflect your behavior back to you. Plateau of Latent Potential: Progress often feels invisible at first, but persistence leads to breakthroughs. Instead of focusing solely on goals (e.g., “lose weight”), focus on creating a system (e.g., “build healthy eating and exercise habits”). Key Takeaway: “Goals are about the results you want to achieve. Systems are abo...
Read more