INTERMITTENT FASTING IS A POWERFUL TOOL FOR HEALING

In this week’s INSIGHTS for Healing by Design, I want to turn you onto the idea of including intermittent fasting (aka time-restricted eating) into your routines to intentionally improve your health over time.

An Ohio State study found that 57% of American adults consume diets that promote inflammation, significantly increasing their risk of having a chronic disease. They used the dietary inflammatory index to analyze the eating habits of over 34,500 adults and found that pro-inflammatory diets were more common among Black Americans, men, younger adults, and those with lower education and income. This newest research sadly aligns with other recent studies suggesting that over 60% of Americans' calories come from ultra-processed and refined foods. As the saying goes, “You are what you eat” and as importantly, what you absorb to support your body’s functions. If we consume foods full of pro-inflammatory ingredients and devoid of essential nutrients to help us thrive, we shouldn’t be surprised by the outcome: rising rates of obesity, chronic disease, and early death, throughout North America, including for us Canadians.

A newer clinical trial from Salk Institute and UC San Diego revealed that one third of Americans have a dysfunctional metabolism that is largely driven by the pro-inflammatory diets I just mentioned. The researchers also found that intermittent fasting can effectively address metabolic dysfunction (insulin resistance and diabetes), even in those already on medications to help manage it.

Participants in the study who ate within an 8 to 10 hour window each day (fasting for 16 or 14 hours), for three months saw improvements in blood sugar regulation, metabolic function, and body composition, including weight loss, desired by so many of us.

REMARKABLE FINDINGS

These are remarkable findings and backed by repeated studies. Even in my own medical practice, these same pay offs of intermittent fasting play out in so many of my patients and with myself. If you haven’t tried intermittent fasting, consider that it is something you can choose to do without medications if appropriate for your case, it has no major side effects in most people, and it’s completely free to do, giving so many potential benefits!

WHO INTERMITTENT FASTING IS FOR

The various forms of intermittent fasting can be a fantastic lifestyle choice to enhance the healing potential for most people, in my experience. However, intermittent fasting isn’t for everyone, and there are some key things to be aware of if you choose to do it.

It is generally accepted that a woman should never do intermittent fasting during pregnancy and usually not when on her period, during increased times of intense stress because of the effects on the HPA axis and adrenals, and if you don’t know how to optimize your meals during the eating window to ensure adequate nutrition. Unfortunately, it is common with intermittent fasting to experience nutritional deficiencies, electrolyte abnormalities, and potentially even more serious health risks if done without expert supervision. This is where a “Guide on the Side” like me would be smart to have a conversation with about your YOUnique situation.

NEXT STEPS

If you are struggling to do all the wonderful things you want to do with your life right now because your body isn’t feeling well, consider reaching out to me for advice that might include as part of a treatment strategy finding ways to intelligently add in intermittent fasting in some form to your habits. You can work 1:1 with me and/or you could complete my EASY Way Foundations Program in 3 months and become an expert in personalizing your diet for your YOUnique body.

If you have any questions, reach out to me anytime. Your health matters to me.

Hugs,

Dr. Krista Coombs

DrAc, IFMCP

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