Have you ever come across the term Intermittent Fasting and wondered if it’s just another trend?

Questions like,

• "Can I really lose weight without following a strict diet?"
• "Can eating less actually give me more energy?"
• "Will I feel better and happier while fasting?"

might have crossed your mind. Is achieving all that truly possible?

 

Let's dive into a fasting cycle which has changed my life and will perhaps also change yours:

Hi, my name is Daniel. Have you ever considered skipping breakfast, waiting until noon to have your first meal of the day? No, this isn't a starvation plan; it's a practice known as Intermittent Fasting (IF), and it's changing lives worldwide.

Intermittent Fasting is a cyclical pattern of eating and fasting, with the potential to unlock significant health benefits for many. 

This Blogpost shares some amazing facts about IF and why you should consider IF as well. It might just be the solution for the change you've been hoping for.

 

Why I started Intermittent Fasting:

I started doing Intermittent Fasting (16/8) more than 3 years ago. My main problem, I was consistently thinking about food and I was snacking so much in between meals. When someone in the office brought bagels or donuts, I was the first one who grabbed it. I grabbed everything which was not nailed down, especially when it was for free.

I ate a good breakfast at 7am and I was just 1-2h later hungry again. Hungry? Or maybe just my blood sugar level spiking. I don't know! I was just exhausted by this pattern as it costed me so much energy not to snack.

However, I was very hesitant to give IF a go, as I believed for a very long time that starving would slow down my metabolism. Experts taught me differently though. Our body is made for longer periods without eating. We just need to think back a couple of hundred years, where people didn't have food around all the time and also needed to starve. Our body is made for it. 

I was convinced and gave Intermittent Fasting 16/8 a try. It basically means I eat in a 8h window and fast in a 16h window.

The first weeks were damn hard! I was consistently thinking about food during my fast period. Exactly the opposite what I actually wanted to achieve.

In the first 1-2 weeks, I was super hungry and my body started to detox. I was more cold and my energy level was often low during the fasting time. I stopped eating latest 8pm and break my fast ("breakfast") after 12pm.

In week 3, it became easier!

My energy level started to increase even more than I had before. During the fasting period I wasn't as hungry as usual anymore. Even after high sugary meals, I could feel that my blood sugar level wasn't spiking as much anymore.

My relationship to food has totally changed.

I am always so excited to eat my first meal of the day. My appreciation for food has increased massively and I've started to make much better food choices, especially when I break my fast. I feel in control of my own eating habits again. 

Nowadays, when I don't have access to healthy food, for example when I travel, I sometimes decide not to eat, up to 24h, and surprisingly, it feels quite easy. No lack of energy! When a hunger feeling comes up, I know it is just for a very short time. During that time I enjoy a coffee without any extra sugar, drink water or my PowerCocktail.  

Experts widely agree on the numerous health benefits of IF. In this Blogpost, we'll dive into 6 of these advantages. Tune in and let's go!

 

Metabolic flexibility

I noticed my body efficiently drawing energy from stored fat, especially evident during my morning workouts. Even on extended runs spanning 8-10 miles, my energy levels remain consistently high and robust.

My body adapted a metabolic flexibility. It is like your body's knack for switching between gas and electric in a hybrid car, alternating between burning carbs and fats for energy. This adaptability offers steady energy levels, enhanced fat burning, and improved exercise performance. With IF, it's easier for the body to tap into this fat-burning mode.

In essence, it's about maximizing energy sources efficiently, supporting healthier aging, and potentially bolstering athletic skills.

 

Autophagy

Think of intermittent fasting as giving your cells a 'spring cleaning'. It's not just about eating less or calorie control. Fasting triggers a process called autophagy, where our cells tidy up by throwing out damaged parts. This helps them work better and keeps us feeling and looking youthful. It's nature's way of keeping our cells in tip-top shape!

Autophagy is a cellular process, so its direct effects aren't necessarily something you can "feel" in real-time. However, the benefits of autophagy, which may be enhanced through intermittent fasting, can manifest in several ways over time:

1. Increased Energy: As cells become more efficient and healthier due to the removal of damaged components, you might experience improved energy levels.

2. Clearer Skin: With the body breaking down and recycling damaged cells, you might notice an improved complexion and clearer skin over time.

3. Cognitive Benefits: Many proponents of fasting report clearer thinking and improved cognitive function. This might be partly attributable to the effects of autophagy on neural cells.

4. General Wellbeing: As the body adapts to regular periods of fasting and potentially increased autophagy, you might feel an overall sense of wellbeing, less bloating, and better digestive health.

5. Improved Muscle Recovery: Some believe that enhanced autophagy can help with muscle recovery after workouts.

Remember, everyone's body is different. In the last couple of years I could definitely feel some of the benefits described above. 

 

Better eating habits

Intermittent fasting reshaped my relationship with food, making me more conscious of what I consume. Instead of mindlessly snacking or giving in to cravings, I found myself making healthier choices, valuing the nutrition and sustenance in each meal.

This fasting journey isn't just about when to eat, but also about understanding why and how we eat. By giving food its due importance, I've fostered a deeper appreciation and a healthier connection with every bite.

It's been transformative, shifting my focus from just eating for pleasure alone to eating for overall well-being and performance.

 

Weight management

Intermittent Fasting simplified my approach to weight management. I noticed that maintaining my desired weight, or even shedding a few extra pounds, became much more straightforward. Best of all, I achieved this without imposing strict diet limitations on myself. It's as if my body naturally found its balance, making weight control feel less like a chore and more like a natural outcome of my eating pattern.

By limiting their eating to a specific time window, many people naturally consume fewer calories, which often leads to weight loss. 

 

Delayed gratification

I've delved into many health benefits people gain from a fasting routine, but there's another aspect not many discuss. Let's talk about immediate vs. delayed gratification. Today's world offers instant access to nearly all our desires. It's not just about 24/7 availability of food but also the allure of instant purchases with easy credit. Think of a recent immediate purchase you made...

Intermittent Fasting taught me the art of patience. The anticipation of that first meal after a fast makes it all the more satisfying. I feel a sense of achievement even before that first bite. Gradually, this practice of delayed gratification seeped into other areas of my life. It's now easier to save and resist impulsive buys.

Waiting not only sweetens the reward but also boosts my self-esteem due to self-control and -discipline I'm practicing.

 

Other benefits

Still a lot of research has to be taken to discover all the benefits of Intermittent Fasting. Here are some additional benefits where people benefit from:

1. Enhanced Longevity: Animal studies suggest that IF might extend lifespan just as much as calorie restriction does. While more research in humans is needed, the initial findings are promising.

2. Blood Pressure Reduction: Some people who practice IF have reported reductions in blood pressure. 

3. Reduced Inflammation: Chronic inflammation is another risk factor for heart disease. Some studies suggest that IF can reduce markers of inflammation which might also have an effect on hormones.

4. Improved Blood Sugar Control: IF can help in stabilizing blood sugar levels, reducing insulin resistance. Since diabetes is a significant risk factor for heart disease, better blood sugar control is beneficial for heart health.

5. Effects on Cancer: IF shows promise in animal studies for inhibiting tumor growth and enhancing the effectiveness of chemotherapy, but more comprehensive human research is needed to confirm its potential benefits against cancer.

6. Sleep Quality: IF can potentially improve sleep quality by balancing hormone levels and reducing late-night digestion, but individual experiences may vary.

Disclaimer: It's important to note Intermittent Fasting may not be suitable for everyone, especially those with certain health conditions or who are on specific medications. It's always a good idea to consult with a healthcare provider before starting any new dietary regimen, including intermittent fasting. 

 

Let's give you a boost with these tips:

1. Start Slowly: If new to IF, begin with shorter fasting intervals and gradually extend them. For instance, start with a 12-hour fast before progressing to a 16-hour one.

2. Consider the 5:2 Alternative: If daily fasting isn't your style, the 5:2 method might be more up your alley. With this approach, you eat normally for five days a week and reduce calorie intake (around 500-600 calories) or fast completely for the other two days. It offers more flexibility and can be an effective alternative for those who find daily fasting restrictive.

3. Stay Hydrated: Drinking enough water is super important during your fasting hours. Water, herbal teas, or simple black coffee are your best choices. I drink a lot of water during this time. And if I start to feel a bit hungry, I go for a coffee with a splash of stevia. It helps me push through and keeps those hunger feelings away.

4. Avoid Blood Sugar Spikes: Go for beverages and foods with a low glycemic index to maintain steady energy levels. This helps prevent sudden roller coasters in blood sugar, making the fasting experience smoother and reducing cravings. Keeping the sugar levels stable is key to success with IF.

5. Break Your Fast Properly: When you break your fast, focus on consuming balanced meals packed with proteins, healthy fats, and whole carbs. This isn't just about calorie restriction—it's about fueling your body properly.

6. Be Consistent but Flexible: While consistency can help, if you have an event or special occasion, it's okay to modify your fasting schedule. Remember, IF should fit into your life, not the other way around.

Remember, It's Not for Everyone: If IF doesn't feel right or doesn't produce the desired results, it's okay. Find what's best for your body and lifestyle. But don't give up too early, because the initial adjustment is the most difficult, but it typically becomes easier over time as the body adapts.

 

My Personal Game-Changer

Intermittent Fasting was a transformative journey for me, but here's my secret: combining it with the FitLine Optimal-Set took things to a whole new level.

The FitLine Optimal-Set consists out of the PowerCocktail and the Restorate.

Before I break my fast, I've made it a ritual to have my FitLine PowerCocktail. Why? Because it floods my system with top-tier nutrients right when my body is primed to absorb them. It's a blend of both soluble and insoluble fibers, coupled with a distinctive mix of bioactive micronutrients. Imagine greeting your body with a nutritional powerhouse just when it's most receptive!

Shortly after my last meal of the day, I take the FitLine Restorate. It's my nighttime companion that ensures I'm replenishing vital minerals and setting the stage for a restful night, further enhancing the benefits of fasting.

Think of it as giving your car premium fuel – it just runs smoother and more efficiently. So, while IF creates the foundation, adding FitLine's Optimal-Set felt like the turbocharge my body appreciated.

The combination of IF and FitLine didn't just help me maintain my energy, getting the rest I need and boosting my immune system; it felt like I unlocked a new level of well-being.It was a game-changer for me and my wife Sabrina.

If you're curious to enhance your IF journey, Sabrina did a YouTube Video where she shares about her experience with the FitLine Optimal-Set. Learn HERE more. 

 

Conclusion:

I'm witting this Blogpost as IF has changed my life in so many different ways. It is more than just a trend; it's a lifestyle shift with many health and mental benefits, from metabolic enhancements to better cognitive clarity.

But like any health regimen, IF isn't a one-size-fits-all solution. It's essential to listen to your body and consider seeking professional advice before starting an IF routine.

However, when executed correctly, IF has the potential to unlock an exciting array of health benefits and bring a touch of magic to your health journey.

Personally, pairing IF with the FitLine Optimal-Set has been a game-changer for me. The nutritional support from FitLine aligns seamlessly with my fasting, ensuring I'm well-fueled even on empty. 

I wish you an amazing experience trying out IF for yourself!

Best Regards,
Daniel

 

Follow me on Instagram, HERE.

 

Disclosure: This blog post contains references to our affiliate partnership with PM-International. We may receive a commission for purchases made through these links, at no additional cost to you. Our affiliation does not influence our views and opinions expressed here. We share our personal experiences and recommendations because we genuinely believe in the benefits of it. Always consult with a healthcare professional before making any changes to your health routine