How To Practice Intermittent Fasting Safely For Women
Intermittent fasting is not just about skipping breakfast. There are many approaches, some involve fasting for only 12 hours overnight. Some, like crescendo fasting, require 14-16 hour fast every second day. Other intermittent fasting approaches are about fasting for a whole day or reducing your calorie intake down to 500 for a day twice a week. Women who want to experiment with intermittent fasting should start slow with an approach like crescendo fasting.
I created a 7-day crescendo fasting meal plan you can use in my post Intermittent Fasting for Women: A Definitive Guide.
Otherwise, just get started but listen to your body.
Fasting To Correct Hormones
Intermittent fasting and other methods of fasting are known to help correct hunger and blood sugar hormones. Fasting improves insulin sensitivity and increases your metabolism. Contrary to continuous calorie restriction, fasting will not make you feel hungrier in the long run. Instead, it increases leptin and adiponectin levels, which improves the feeling of satiety. Moreover, it affects the hunger hormone ghrelin and improves dopamine levels .
Metabolism & Thyroid Function
Did you know that one of the biggest things that controls metabolism is thyroid function? One study, involving time-restricted feeding, resulted in a significant drop in T3 levels. But, no change in TSH 1.
This is important because these participants were not losing weight. Their total food intake did not go down, but in the process of narrowing their food window, they slowed their metabolisms by decreasing their food output.
What we now know is that there are different contributions that different pathways have in the overall regulation of thyroid hormones. These can be radically affected by fasting and by illness.
The thing that occurs most is a drop in T3 levels , or a drop/elevation in T4 levels. When this goes on long enough, it is not uncommon to see TSH levels get higher2.
There are a lot of ways in which the peripheral use of thyroid hormones, outside your thyroid, can change. One of which is your body actively breaking down less T4 into T3 and making more of reverse T3.
We will also see your cells becoming more resistant. This means that they block the entry to thyroid hormones.
The same has been observed in diets lower in protein. And, this is also true even when they are not starvation or low-calorie diets.
What happens, in this case, is that the body will lower T3 levels to spare muscle loss3. Its like your body is protecting itself, due to the lack of protein, by lowering T3 levels.
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Whats The Point Of If
The reason IF has become popular is that it has been shown in some research to have a number of health benefits.
Basically, there are three major mechanisms that have been identified as benefits of intermittent fasting:
- 1. Increased insulin sensitivity and mitochondrial energy efficiency Fasting increases insulin sensitivity and improves energy production from mitochondria , this slows aging and disease and helps with weight loss.
- 2. Increased capacity to resist stress, disease and aging stress isnt always bad. Fasting causes a stress response inside cells . This causes genes to be expressed that help your body better cope with stress.
- 3. Reduced oxidative stress fasting helps reduce free radicals inside your cells and prevents damage from them.
Hypothyroidism And Intermittent Fasting
- Benefits and risks of intermittent fasting
- Is it safe for your thyroid?
Humans have fasted for a variety of purposes throughout history. Fasting has been used for therapeutic, religious, and political purposes, as well as during times of food scarcity. Health benefits from fasting were recognized and documented as early as ancient Greek civilization. Indeed, fasting is very much a part of the history of our species as hunter-gathers did not have a steady flow of available food. Recently, intermittent fasting has become popular because it may have many health benefits.
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How To Not Slow Down Your Metabolism With Fasting
From the perspective of evolution, having a super fast metabolic rate and TDEE arent very beneficial. You dont want to burn through your energy really quick and then crash like we do in the modern food environment. In the jungle, you want to be more efficient with your energy production and produce more ATP with fewer calories. Thats what mitochondrial density and efficiency is about more power with less effort.
Caloric restriction and eating fewer calories are associated with longevity in many species and people who live past 100 dont have super fast metabolisms.
The real question shouldnt be How can I speed up my metabolism so I could lose weight? But it should be How can I make my body burn more fat and preserve muscle without simply burning calories? Because the ultimate goal of wanting speed up your metabolism is fat loss. Some people may also want to get away with eating more food. With intermittent fasting you can achieve both because youll be burning fat, youll be still able to eat larger meals and potentially slip in some unhealthy food and because your caloric demands will be slightly lower you can benefit your longevity as well.
How Do Make Your Period Come Faster
Methods for inducing a period Hormonal birth control. Using hormonal contraception, such as birth control pills or the ring, is the only reliable method of taking control of the menstrual cycle. Exercise. Gentle exercise may loosen the muscles and help a period come a little faster. Relaxation. Orgasm. Diet and weight.
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How Do You Calm A Hashimotos Flare Up
Eating a thyroid-friendly diet can help reduce inflammation and decrease the severity of flare-ups. Try to eat meals that mostly consist of lean meat, fish high in omega-3s, and vegetables. Some studies suggest that eating a gluten-free diet may also help people with autoimmune thyroid conditions like Hashimotos.
When To Stop Intermittent Fasting
If you notice the following symptoms, its time to pull back or stop intermittent fasting:
- Irregular menstrual cycles
- Cold extremities
If thats you, you may want to consider trying another fasting method, like the fasting mimicking diet. Moreover, you can simply focus, on eating whole foods mindfully. Stay consistent and exercise regularly.
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Learn The How’s & Why’s Of Intermittent Fasting
Want to know when to eat your first meal? Want to know why you’re not going to faint if you don’t eat breakfast in the morning or if you train fasted? Want to know why fasting allows you to burn fat? Then get started today: Click to get my comprehensive Fat Loss Fast System. It’s the most effortless way to lose fat and keep it off for good. This is going to change your life!
How Many Days Is Normal For Late Period
If you dont have any known condition affecting your menstrual cycle, your period should start within 21 to 35 days of your last period, depending on your normal cycle. Regular periods can vary. If your regular cycle is 28 days and you still have not had your period on day 29, your period is officially considered late.
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Will Taking Medications Break Your Fast
The answer depends on two factors: the type of fast youre on and the type of medication.
Most intermittent fasting diets allow you to have water or tea. But only as long as they are unsweetened, or contain added calories. In this case, taking medication will not break your fast. However, on a fast during which you are abstaining from any food, medications will be considered breaking the fast.
Prescription medication and antibiotics are free of calories, sugars, or other ingredients that would break the fast. This isnt available for all supplements though. Gummy multivitamins, protein powders, or supplements containing any form of sugar could count as breaking your fast.
BCAA supplements could also break your fast because they raise insulin levels. These supplements are usually recommended post-workout. So if you exercise in a fasted state, they can be a good way to break the fast. In addition, they maximize the benefits of your workout.
Classic multivitamins, HMB, fish oil, probiotics, prebiotics, or individual vitamins and minerals are less likely to break the fast. Thats because they are formulated as calorie-free supplements.
Consider Hyperthyroid Treatment Options Carefully Too
You’ll need to think about whether to have radioactive iodine versus other hyperthyroidism and Graves disease treatments. Weight gain after RAI is common. One study on patients who had a thyroidectomy found that those who did the surgery as their first line of treatment were less likely to become overweight or obese than those who had undergone RAI first. Talk to your healthcare provider about your Graves/hyperthyroidism treatment options.
Keep in mind that most patients who have had surgical removal of the thyroid, called a thyroidectomy, or radioactive iodine treatment end up with hypothyroidism. There can be a delay between your treatment and the start of thyroid hormone replacement medication, leaving you hypothyroid for an extended period.
Have a plan in place with your healthcare provider for regular thyroid testing after surgery or RAI so that your treatment can start as soon as there is evidence that you are hypothyroid.
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Should You Try Intermittent Fasting If You Have An Autoimmune Disease
Amy Myers, MD
Amy Myers, M.D. is a functional medicine physician, trained and certified by The Institute of Functional Medicine. Dr. Myers earned her Doctor of Medicine at the LSU Health Science Center, and completed her Emergency Medicine residency at the University of Maryland Medical Center.
Dr. Myers retired from her functional medicine clinic, Austin UltraHealth, where she served thousands of patients, to empower those who were failed by conventional medicine. Shes a 2x New York Times bestselling author, and the founder and CEO of the health & lifestyle e-commerce brand, Amy Myers MD®.
Have you heard of intermittent fasting? Its the latest craze in the world of health and fitness, boasting tons of health benefits! Studies show that intermittent fasting, which has been practiced for thousands of years, has the potential to prevent and reverse chronic illnesses such as obesity, hypertension, and asthma.
Additionally, intermittent fasting may be a means for you to support a healthy gut barrier. It even shows significant promise for improving autoimmune diseases including rheumatoid arthritis and multiple sclerosis. So if you have an autoimmune condition, you may be wondering if you, too, could benefit from intermittent fasting. Heres everything you need to know before diving in.
How To Learn If You Have Hashimotos Low Thyroid
Many patients are not diagnosed with hypothyroidism or Hashimotos until after several years and going through several doctors. It is a demoralizing journey richly illustrated in my book The Truth About Low Thyroid: Stories of Hope and Healing for Those Suffering With Hashimotos Low Thyroid Disease, through real-life stories from patients in my practice. Managing Hashimotos goes far beyond using thyroid medication as you must work to stop the immune system from attacking the thyroid. For more information on identifying and managing Hashimotos low thyroid, contact my office.
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Intermittent Fasting For Thyroid
Inside Answers to the question, what is intermittent fasting? Is it beneficial to thyroid patients or harmful? How Intermittent Fasting Benefits for thyroid.
Intermittent fasting is getting very popular for various health conditions. And I have been asked whether intermittent fasting is safe for thyroid patients or not.
In this article today I am going to answer this question for you with reasons and research.
Thyroid disorders come with a host of problems like weight issues, brain fog, and fatigue issues. And interestingly intermittent fasting can be the answer to all these issues for the majority of thyroid patients.
Now, whether you are suffering from Hashimotos or hypothyroidism or Graves disease this can be something that can be helpful. But we have to be cautious as there is some research suggesting that fasting can be harmful to the thyroid.
How To Fast Without Slowing Down Your Metabolism
Therefore, regular intermittent fasting itself wont slow down your metabolism. Its simply a natural response to a stressor that needs to be taken in the right amounts.
Even if you were to fast for 10 days and experience very low metabolic rate by the end of it, youll probably ramp it back up quite rapidly because your body will re-adapt to eating and needs to utilize those nutrients fast. Thats what has happened to me whenever I have an extended fast the day after I break the fast I have a very fast metabolism and a ton of extra energy.
On a daily intermittent fasting schedule, you can still restrict your eating window without fearing that youll wreck your metabolism as long as its not making you maladapt to stress. The 16/8 or 20/4 hour fasting window is nothing.
Fasting potentially lowering your TDEE is actually the result of eating fewer calories overall. You may accidentally eat far less than you need just because of not feeling hungry and thatll eventually downregulate your caloric demands. Doing severe caloric restriction diets will also cause this to happen if done for a long time. Thats why having a longer and more intensive fast is much more effective for fat loss and health because youll be under metabolic stress for a shorter period of time. Instead of dieting and starving yourself for a month, youll get even better results with fasting for just 5 days.
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My Experience With Intermittent Fasting
First off, what is intermittent fasting?
Intermittent fasting or intermittent energy restriction is an umbrella term for various meals timing schedules that cycle between a period of voluntary fasting and non-fasting over a defined period. Non-caloric drinks are consumable during fasting periods, contrary to religious fasting.
I first started implementing intermittent fasting into my diet back in mid-2016 when I was in a time in my life where I did a lot of experimenting in my diet.
Thats really all it was in the beginning, just an experiment that I would try out for six weeks only, or just about – but lets be honest, who really keeps track of the weeks as they pass?
After experimenting with intermittent fasting I remember going through brief bulking phase where I ate all the calories I could just to see how much muscle mass I could add on.
My bulking venture came to a screeching halt when I started having chronic inflammation issues from having too much dairy in my diet. Ill save this story for another time, but I literally started bleeding from my ears from having too much of an inflammatory diet .
So after I realized I needed to make some serious dietary changes, I naturally started gravitating back towards intermittent fasting.
I didnt plan it or strategize, I just fell back into it because it:
1.) was easy 2.) required less prep and thought than other diets, 3.) I wouldnt have to figure out what I was going to eat for breakfast everyday.
Tips For Weight Loss With Hypothyroidism
People with hypothyroidism may gain weight more easily than people without the condition. This is because hypothyroidism can slow metabolism.
Having a healthy diet rich in fruits, vegetables, filling proteins, and healthy fats can help manage weight and boost well-being. These foods are also rich in fiber, which may help people feel fuller for longer.
In addition, regular moderate- to high-intensity aerobic exercise and strength training can help boost metabolism and promote weight loss. Staying active can also improve levels of energy and the quality of sleep.
In addition, a person may notice a small weight reduction typically under 10% when they take medication to treat hypothyroidism.
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When Are The Best Times To Eat
Your body is actually programmed to eat at night. The Autonomic nervous system operates around your circadian clock.
During the day your sympathetic nervous system puts your body into an energy burning mode, whereas at night your parasympathetic nervous system puts your body into an energy replenishing relax and sleep mode.
This is why normal cortisol peaks in the morning and gradually diminishes and melatonin peaks at night.
Unfortunately, this system is highly sensitive to getting disrupted, especially when you have autoimmunity and hypothyroidism and none of your bodys systems are functioning properly.
So, if you eat at the wrong times when having a large meal during the day, you can cause insulin surges and this can totally mess up your autonomic nervous system.
This can result in you inhibiting your sympathetic nervous system and turning on your parasympathetic nervous system which makes you feel tired and fatigued during the day.
And instead of spending energy and burning fat, youll store energy and gain more fat. This is a downward spiral and the ultimate no win situation.
The problem with many intermittent fasting programs is that they dont pay any attention to this at all.
Another thing that is really important with Hashimotos is blood sugar balance. I have written pretty extensively about this here.
The impact of fasting on a pre-existing blood sugar imbalance must be considered whenever youre considering doing IF. I CANNOT OVERSTATE HOW IMPORTANT THIS IS!!!!